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Please make sure you are healed and your cardiac surgeon approves you doing this hon!!! It's so soon after surgery. My surgeons after recon would not let me even restrict for the first 2 months...let alone fast. But I know in 2 weeks you will be doing great with the way you are going on your LC/Keto!!! You will be smashing!!

Fats. Fat has more cal per gram than both protein and carbs (9 vs 4) And for most fat doesn't trigger cravings, instead suppressing hunger which is why Keto is such a booming lifestyle. Honestly each macro nutrient has it's merits and purpose for optimal health which is why food fit for human consumption contain them. I think water & alcohol are the exceptions (real geniuses correct me if I'm wrong ❤) As you move towards maintenance more research is warranted to decide what your long-term lifestyle will look like. Here's a research journal to consider (oh and I'm sure you'll find plenty on either side of the argument) https://www.ncbi.nlm.nih.gov/m/pubmed/14672862/

I have said this many times and it should be a pinned post somewhere....You are detoxing from Carbohydrates and you will feel like crap for approximately 2 weeks. Once your body recognizes that the carb storage has been depleted, you will then go into ketosis and start burning body fat for energy. You will begin to feel much better, most likely better than when you were eating tons of carbs. This is also why it is important to keep up with your protein intake, so you don't start to lose lean muscle mass. Feel free to google "Keto Flu". Hang in there, you'll get through it. Keep drinking water and protein and if you're getting headaches, replenish your electrolytes. I drink some pedialyte from time to time.

Hey surgery twin :)!! We got this! I’ll be sure to check up on you the day of!! I’ve tried everything as well; keto, low fat, low carb, etc and they would just make me less motivated because I wouldn’t see much weight loss. Due to trying to prevent hereditary issues, I need this push! New beginnings are coming, good luck on surgery!!

Not a stellar day on my part but i still in the soft food stages/ puree and my stomach doesn't agree with many things B- Collagen UltrA 19 CAL, MAX PRO SHAKE CAFE MOCHA 150 CAL, CLEAR PRTEIN DRINK (1/2) 32 CALS- 201 CAL L- 3 SHRIMP, T BSP GREEK YOGURT, 1/4 AVOCADO, 2 TBS SALSA AND KETO ICE CREAM - 243 CAL D- KETO ENGLIGHTEN BAR- 70 CAL SNACK- BARNEYS ALMOND BUTTER (NO SUGAR) AND LILYS CHOC CHIPS MELTED- 133 CAL DAILY TOTAL- 647 CAL, 31 NET CARBS, 64 PROTEIN, 34 FAT , AND BY EOD ILL HAVE 100 OZ OF WATER

Quick update! I was getting really frustrated with all the "last suppering" I was doing, and also with friends who wanted to eat with me one last time before my life changes... so I pretty much started the liquid diet on Saturday rather than today. I've stuck to it pretty faithfully except for one small bit of cheese last night to satiate some ravenousness. It's been going pretty well so far all things considered. I've dodged some of the worse "keto flu" symptoms... mostly I've been pretty spaced out, and dealing with mildly fitful sleep and a bit of nausea. I feel like I'm over the hurdle today, but we'll see - there's still a lot of day left to get through! Welcome to all the new folks, and keep up the awesome work all of you lovelies! I'm rooting for you all!

This is my current venture for the next few weeks. I’ll be getting the tiny avocados at Trader Joe’s, and making the salmon separately, adding in some protien powder to boost the content. T look into whole 30, and Keto recipes I’m not a fan of Keto but it’s low carb. Paleo is also good. Whole 30 doesn’t allow sugar. They’re about taking control of food. We didn’t get here by being in control. I didn’t do this surgery to hate food. I love it, I just need to be in control.

Do you have a good Keto bar recipe? Also just wondering if bars are ok at 3-4weeks. I mean consistency is like my calcium soft chews!? Dense chewy and no crumbles or buts of any sort

That was my concern as well for 2 last years - after a multitude of mindless diets, meal plans and reckless food attitude I was absolutely sure my metabolism is in ruins. Until recently I managed to finally measure it with a doctor and have learnt that my basal metabolic rate is in fact 2700-2800 /day. Stalls may occur while the body shifts from one energy mode to another, while being in stress, some environmental issues etc etc. In fact IF might help to pass the stall. If 16-8 doesn't work after 2 weeks, try 16-8 + low carb / keto diet - just to see what works best. It doesn't mean you have to keep going on IF+keto, you'll just pass the stall phase.

I was going to post this last night, but I fell asleep..lol... I hit my goal weight yesterday morning at 159.8 I am officially at a healthy BMI !!! I wanted to post it here on our thread. I am so thankful to all of you for your support through these last five months. It has been a wild ride for me with many changes. I started it out thinking I was going to stay on a low carb keto type diet because I believed that was what I needed to keep my type 2 diabetes in remission. I was afraid to try anything different, but when @Newme17 posted about the book she was reading, "Proteinaholic", I decided it was time to do research this further. Since reading that first book I have devoured several others on the subject of diet. "The Cheese Trap", "How Not to Die", The Starch Solution", The Omnivore's Dilemma", and "The China Study". What I have learned is that the closer we can get our diet to eating WFPB (whole foods plant based) the better off we will be. My diet is about 90% WFPB with the other 10% being diary and a little fish/eggs. I eat a ton of salads, beans, veggies of all types, whole grains, and a little fruit. I should eat more fruit, but I just don't seem to gravitate towards it..lol.. I still don't eat much bread at all. I just don't have room in my stomach for it or much pasta.I feel so good eating this way. I have lots of energy!! I have noticed a slight increase in my blood sugar the past 2 weeks, but it is still in the healthy range and no medications!! I want to point out that our bodies were designed to process carbohydrates for energy, that is why we have a pancreas and insulin. This is our bodies first choice for energy and as long as we are eating healthy complex whole grains we are giving it what it needs to thrive. The other big change has been running. I never thought this would be the case for me, but since I hate going to the gym I needed to find an exercise that I would love doing. I guess running was a good fit because I look forward to it everyday. I know I would not have been this successful without the awesome support of everyone on this forum. All of the veterans who still post here and others, @Berry78, walking this same journey. We are all different, but have the common goal of getting healthy and changing our lives for the better. Where are you @Sweet as peaches? I miss you and would love to hear how you are doing. Now onward to the next goal. I want to hit 155 and run a half marathon. The truth is I will be happy if I never lose another pound, but I want to keep getting better with my fitness. Happy Saturday everyone!!! Be Blessed!!!

@Megan Sadler I'm doing very low carb and low fat too. My doc said to NOT do actual Keto b/c it's high fat. I'm just focusing on protein. I eat a lot of shrimp. Alot of the keto recipes can be converted to low or mid fat. I find that protein is for the most part keeping me satisfied. Depending on the time of month, I've gotten kind of snacky a few time. I need to turn that off! I have been collecting recipes here: https://docs.google.com/document/d/1LoPqBWnVn3ZejFugIvfmSsTIUmi1iBNk6zo4gbCxUFc/edit?usp=sharing I think that is the link to let anyone have access to the file.

So I’ve been way off track for the last week with my eating. Not following my rules. So today I’m getting back on track starting with a 5 day pouch reset diet. Then back to Keto because it was working.

http://www.ruled.me/guide-keto-diet/ Holy crap, according to the rules of the keto diet, I should be taking in ONE HUNDRED grams of protein, TWENTY grams of carbs and 1100 calories!!!! per day!!!!!! Good god I have never done that low of carbs, EVER, not even post-op ... is that why I have been such a slow loser? The lowest I've done is 30-35g...

IF Strikes again back down to 156 after a few days of 16:8, 18:6. Happy to see it will be my maintenance tool. Also, psyllium husk in a keto friendly bread I made sat like a log in my sleeve but cleans the plumbing

You are ALREADY in a fasted state by virtue of the lack of calorie intake. LOL. I would rephrase this that if it were ME...I would strongly NOT do IF so soon after surgery. Seriously. WE NEED TO GET OUR PROTEIN intake steady. EAT. Eat enough veggies with your protein. Eat healthy fat. If you want, become keto adapted not only cuz of your calorie intake but by keeping your carbs low and protein adequate. That's gonna take MUCH longer than 2 weeks. Let the surgery do the job it's meant to do and control the QUALITY of your diet more than the quantity right now. At some point quantity will become an issue but not in the early days--maybe not even until the 9-10th month... At about the 6month mark it would be appropriate to entertain ideas about IF, but even then that may be too soon. This is just my opinion. I clearly am not an RD or doc. LOL. And I don't play one on the internet.

Wow really interesting! Very much so because they site that butyrate (the ketone) produced in the gut in response to fiber consumption is the same ketone produced by the body in response to a well formulated ketogenic diet. Only in a keto diet, we may actually produced MORE butyrate in and for the gut!

I'm so glad this thread was made. My family and I are huge backpackers and hikers/mountain biking folks. On a weekend we usually ride 25-30 miles of singletrack trails, and take frequent biking/camping trips. We're planning a 3 day hiking trip in September when its not 1000 degrees in Texas. We did the same trip last year in July, hot as hell and wasn't as fun because of the heat. In May we're celebrating our 4 year anniversary and my wife has planned a camping trip for the two of us. No hike in, but a primitive site with plenty of hiking opportunities throughout the area for day hikes. When I was carb cycling in the past to get ready for meets, I loved the carb conscious Supreme Protein bars. 30g protein per bar, 6g NET carbs, and 4g sugar. the do have sugar alcohols so depending on how your body handles them, be forewarned. They never knocked me out of keto in the past, and never gave me the runs unless I ate 4 of them. Like Fiddleman said, Water water water, moreso than ever before. We bought a filtration system so we can collect water from any source. They really do work nicely unless the water is just way too muddy, you'd need a good filter then. It makes it a little more challenging with water sources in places, but I think it's more rugged living off the land. We take camping pans with us, cook up eggs and sausage/bacon by campfire when we go on 2-3 day hikes, no carbs, good source of protein to get the day started. Also carry cheese and pepperoni with me, love it. Also, electrolyte water like Vitamin water, Gatorade G2, or just electrolyte tabs to put in to your water. You can find a lot of low carb electrolyte supplements on runners websites since they're huge on that stuff. As for the when, my doc told me 6 weeks at first, then released me at 4.5 weeks. But after he saw a video of a few trails we maintain and ride frequently, he told me no crazy off road biking until 6 weeks just to be safe.

Yesterday, Sunday, Dec. 8 Maintenance : 5'2" / 1yr PO Sleeve / 115.5 lbs ---------------------------------------- I was feeling bloated yesterday, which I suspect was from the snack overload the day before that, so I made a conscious effort to cut back on carbs and drink lots of water. My abdomen still feels pretty firm this morning though, so may have to do a rinse and repeat today...will see how I feel when its time for first meal of day. ...or maybe I am just due for a good poop. LOLOLOLzzzz ---------------------------------------- 10:30am - chamomile tea w/ stevia + 1 Grande Starbucks Blonde Soy Americano Misto w/ 1 pump SF Vanilla Syrup 2:30pm - salad w/ vinaigrette + cucumber + 1 oz almonds + 1/2 an avocado + 4 oz grilled chicken 6:00pm - salad w/ vinaigrette + cucumber + 1/2 oz cheddar cheese + 4 oz grilled chicken w/ 1.5 tbsp cranberry-balsamic pan gravy + 1 Love Good Fats Keto Coconut Macadamia Bar 9:00pm - 3 garlic & roasted red pepper chicken wings + 2 tbsp blue cheese dip + carrots + celery + 3 gin and sodas ---------------------------------------- Totals: 1830 cals - 93g Protein - 22g NET carbs - 102g fat

5'2" / 29 months PO/ CW 173.6 Friday jan 10 ------------------------------------------------------------------- Breakfast: coffee with milk / Keto cookie Lunch: 1 cup frozen strawberries, 4 oz Greek yogurt, .25 cup oats Snack: 1.5 oz salmon Dinner: .25 cup quinoa with 5 oz beef Snack: coffee with milk/ dark chocolate ------------------------------------------------------------------ Totals- 1105 cals / 67g protein / 69g net carbs / 56g fat ------------------------------------------------------------------- Saturday jan 11 Headache from hell not much of an appetite ------------------------------------------------------------------- Breakfast: coffee with milk / keto cookie Lunch: less than half beef sausage/ salad Snack: zucchini soup Snack: dark chocolate Dinner: 2 eggs with jalapeno peppers/ coffee with milk Snack: coffee with milk ----------------------------------------------------------------- Totals- 953 cals / 43g protien / 39g net carbs / 67g fat Sent from my SM-G950U1 using BariatricPal mobile app

Tuesday jan 7, 29 months PO sleeve ‐----------------------------------------------------------------- Today was just not my day started out as a fast. Felt great throughout the fast no cravings I ate the following after 18 hour fast 6:00- coffee with milk 6:30 blended zucchini soup 7:00- keto cookie 8:00- 2 oz salmon 8:30- protien bar and soup broth Here's where it all went wrong TMI ALERT: I started feeling sick and projectile vomited for 10 min straight. I briefly felt better, than started getting terrible cramps which led to a massive bathroom explosion [emoji90] !!! Not sure what caused this as I am thankfully feeling loads better now. Was it the fasting? Or something I ate? I doubt it's a bug since i feel better so fast. I'm now scared to try another fast. Anyways this is my totals though I probably had less from all the vomiting -------------------------------------------------------------------- Totals- 731 cals / 46g protien / 36g net carbs / 40g fat Sent from my SM-G950U1 using BariatricPal mobile app

Yesterday, Tues, Nov. 19 Maintenance : 5'2" / 1yr PO Sleeve / 115.9 lbs ...ok, so I haven't slept yet. Minor crisis last night and the girlfriends rallied to support one of our own at my place. We stayed up all night with her and of course I had a food spread laid out (because it is ingrained in me to provide endless food and drink to everyone who walks through my door...why is that?!?). And I picked at said food all night. And I feel so unbelievably icky right now, like I need a cleanse or something. Or maybe I just need to sleep. Warning: yesterday's food log is not for faint of heart. I was considering not posting it out of concern of setting a bad example, but I decided I'm going to stick to full transparency. Look away if you have a tendency to judge or are prone to suggestive snacking... 8:00am - earl grey tea w/ stevia + coffee w/ stevia 11:30am - salad greens w/ vinaigrette + 2.5 oz apple + 1/4 jalapeño pepper + 1 tbsp fried onion topping + 4 oz grilled chicken 4:00pm - salad greens w/ vinaigrette + 2 oz apple + 1 oz almonds + 1 fl oz pumpkin seeds 7:30 pm - salad greens w/ vinaigrette + 1.5 oz apple + 1/4 jalapeño pepper + 1 oz almonds + 2 oz ginger beef + 2 oz green beans w/ butter 11:00pm to 7am this morning - 2 Chocolate Coconut Keto Fat Bombs 1 Love Good Fats Keto Chocolately Almond Bar 1 Love Good Fats Keto Coconut Macadamia Bar 1 tbsp almond butter 1 oz almonds 1 fl oz pumpkin seeds 4 oz candied ginger 6 Toffifee candies 2 x 1/4 cup Haagen-Dazs Coffee Ice Cream 4 oz Brie cheese 1 oz Parmesan cheese 3.5 oz smoked turkey breast Totals: 2880 cals - 143g Protein - 179g NET carbs - 165g fat

Thanks. I won't. I weigh/measure everything. I'm trying one thing at a time and the wings fit into my keto plan but I guess I expected my sleeve to hurt. Trying to find my way and it's just such a new way of life. Thanks again for the advice.

So coming off of a 20:4 day yesterday and planning a 16:8 today. The last bit of my cheeseburger casserole (almost 1 cup) and some olives and feta cheese that got from the olive bar at my grocery store. The p3 will be my afternoon snack, and then dinner will be a recipe I found earlier this year for some keto Tuscan soup. I’ll have to get on their website later to get all of the nutritional for that. So far, I’ll have 31 gm protein and under 7 carbs with these 2 meals. Breaking my fast now (12:30pm my time) with the casserole and olives and will have the p3 around 4-ish and then I’ll have 2 Pilates classes tonite from 5:30-7:30. My hubs is the best so he’ll finish up dinner while I’m away so I can get down to eating by the time I get home and be finished up before 8:30 when my eating window officially closes.

As we all find our new normal, I’m wondering if you all just continue to count protein for losing weight. Or has anyone moved to keto guidelines? Weight watchers?

I have been planning for this stage for a long time. I daily drink one of my 32 ounces with a grass-fed collagen and take a real food vitamin C with it. The vitamin helps to get the best benefit from the collagen. My massage therapist has been massage my scalp and stimulate the hair roots to keep a good blood flow supply. So far, so good, I have not loss much of my hair. When I was on strict keto several years ago, I lost a lot of hair then and it regrew. I did a lot of research and am hoping these extra actions will help curb some of the lost this time around.