@SouthernBee wrote:
Watching Dr. Berg videos. Great info but really pushing his products. Took one quiz and determined that I am the Thyroid body type. I haven't taken my thyroid medicine on a regular basis but last blood work indicated thyroid levels good. Very confusing. Trying to take notes from various videos. Best suggestions and sources needed on how to get started with healthy keto and IF. Thanks. Southern Bee
Be careful with the online quizzes. As for Dr. Berg's supplements, don't let your dislike for him promoting them steer you away from the scientific information he's sharing. If there's something he recommends, that I think will benefit me, I will do my shopping and see where I can get it for the best price. So far, I've been able to do that with only one exception. I am taking his nutritional yeast because I haven't found another one that fits the bill, but I keep looking.
If I can be bold, @SouthernBee , the sooner you jump in and start, the sooner you'll see results. You don't have to know everything right off the bat, we keep learning as we go. Expect to make some mistakes at first. Once you learn better, you'll do better. And it's what you do everyday that moves you toward your goal. Clear out your pantry and refrigerator of all processed prepackaged foods, wheat flour, sugars, chocolate chips, etc. To get you started, I will say the following are the most important:
1. Keep your macronutrient (macros) in the following percentages: 75% fat, 20% protein, 5% carbs
2. Use a macro calculator to find out what yours need to be. Track everything you eat so you stay within your macros. Carb Manager is a really helpful app for this. Be aware, though, that Carb Manager can only do so much. It only calculates things, it does not evaluate a given food's impact on triggering insulin, so something could technically look OK on CM but really it's not a good choice because it can spike insulin.
3. Keep your food intake simple - a modest amount of protein, a serving or two of approved veggies, and some healthy fat.
4. To lose weight, you ALWAYS want to make sure your fat macros are at least 20
points lower than your fat macros
5. Plan ahead on what you intend to eat ona given day and make sure everything fits your macros so no accidental going over your protein or carbs. A lot of people do meal prep on the weekend and then they have things to choose from for the following week (boiled eggs, cut up cheese, cut up sausage, casseroles for dinner, grilled chicken breasts, etc.)
6. Learn about good and bad ingredients, what you should be eating and what you definitely need to avoid.. Don't believe labels that say something is "keto" - that's a marketing gimmick and often a lie. The keto bread at Aldi and the Slim Fast keto items are far from keto. Don't eat them! Anything with any form or grain or sugar is a no-no. However, there are many creative alternatives that are really good.
As for Intermittent Fasting, the best, I believe, is the 16:8 schedule and set it so your fasting hours begin at like 7PM or 8PM so a chunk of your fasting is done while you are sleeping. You won't eat (break your fast) until 16 hrs. after you stopped eating the night before. Once you begin eating, you will do all your eating within an 8 hr. period. As long as you are eating the right amount of fat, you won't get that starving feeling. In the morning, while you are fasting, you can drink water and coffee is OK as long as you don't add any cream. If you plan on using MCT oil, you can add that to your morning coffee as it does not cause an insulin spike due to the way it's processed in our bodies. If you think a 16:8 schedule is too much for you do jump into at first, you can start smaller and work your way toward a longer fast. I would like to get to an 18 hr. fast and 6 hr. eating window as there are more benefits to the body with the longer fast. I just haven't gotten there yet on a regular basis.
You can do this. You just have to decide to start.
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