Resource Round-Up

There’s a lot to learn about this way of eating and it’s easy to get information overload.   Caution:  Don’t try to watch/read everything on this list in one day.  Pick something of interest to you and start there at your own pace.  Just start learning and know that you will find your answers as you go along.  And don’t hesitate to send me a message if you have questions.

 

What was the one resource that helped me get started & continues to help me stay on track?
Ketovangelist.com  where they cover all things keto.  Every article is worth reading and if you’re into podcasts, they have about a hundred interviews with keto experts.   

The Ketovangelist facebook groups are a great resource for information to help you learn more about keto and low carb/high fat eating.  Ketogenic Success has 190,000+ members (be sure to find the one that has almost 200,000  members–there are knock off groups out there) and you’ll find post after post of before & after inspirational pictures and answers to every keto question that has ever been asked.  Their sister group, Ketovangelist Kitchen, is a group that focuses on food, recipes, and menu ideas.  And if you’re an athlete, or have dreams of becoming an athlete, join their The Ketogenic Athlete group for support there too.

Do you or someone you love have diabetes?  This is my top video pick for you:
Sarah Hallberg, MD:  Reversing Diabetes Starts with Ignoring the Guidelines.  Dr. Hallberg practices at Indiana University and this video is the one that convinced Mark and I that we were on the right track.

Would you like to see how a physician orients new patients to low carb eating?
Eric Westman, MD:  How He Orients  New Patients.  Dr Westman practices at Duke University and is the well-known author of New Atkins for a New You.  In this video he shares how he orients new patients to his no sugar/no starch food plan at his Lifestyle Medicine Clinic in Durham, North Carolina.

Would you like a book to get a good overview of the keto way of eating?  This is my #1 book recommendation:
Keto Clarity by Jimmy Moore and Eric Westman, MD.    Jimmy Moore tells his story of how he lost 200 pounds with keto and includes scientific explanations from the experts in this readable,  easy to understand guidebook.

Would you like a one-stop learning spot for all things low carb?  This is the largest low carb website in the world:
Dietdoctor.com is run by a physician in Sweden.  Here you’ll find interviews with doctors  and scientists around the globe with information about liberal, moderate, and strict low carb/keto eating.   Includes full feature length movies like Fathead, Cereal Killers, and My Big Fat Diet  that give the real scoop on sugar and carbohydrates in an entertaining way. 

Dietdoctor is free for the first month you sign up and it’s $9 a month thereafter.  I do subscribe and think it’s well worth it. They add new content every week so there’s always something new. Ad-free which is a plus too.

Do you have questions about cholesterol?
Cholesterol Clarity:  What the HDL is Wrong With My Numbers? by the same author as Keto Clarity.   or if you prefer a video, check out Dr. Hallberg again in this interview: Is High Cholesterol Dangerous on a Low Fat Diet?  Most recently, I’ve been fascinated by the work of Dave Feldman, an engineer at The Cholesterol Code.

Are you looking for more recipes and menu ideas?  Ketovangelistkitchen.com is a great site featuring recipes and info from Carrie Brown, a former pastry chef turned keto chef.  And be sure to join their facebook page the Ketovangelist Kitchen.  And of course there’s always pinterest.  Search for low carb pizza, low carb casseroles, low carb pot roast, low carb pie, etc.  You will find a low carb version for most any food you want.  Look for simple to follow recipes with simple ingredients.  Those are usually the best.  I’ve had my share of fails with low carb recipes.  Baking with almond and coconut flour is an art and the learning curve can be frustrating.  I still haven’t found a low carb brownie that I think is worth making again.  But cauli-fried rice?  We have that every week.  You can find my favorite recipes posted on the blog here.

How can I figure my personal macro goals?
I previously used an online calculator for figuring macros, but this is the general guideline that is currently recommended by  Ketovangelist.com:  20 carbs or less, 50-75 protein grams for women, 100-125 protein grams for men; and somewhere between one to two times as many fat grams as protein.  

There’s really no way to tell the exact amount of macros that are right for every single person, but this is a good starting point.  Be sure you eat when you’re hungry.  And don’t eat if you’re not hungry, regardless of the macros.  We’re learning to listen to our bodies and adjusting as we learn what works for each of us personally.

To track or not to track?
Some people can lose weight and reach their wellness goals without tracking.  If that’s you, then great!  But for many of us, we need to keep track so that we know how many carbs we’re eating.  This is especially true at first.  Once you’ve learned the carb content in foods, you may be able to keep track in your head rather than using a tracking app. 

I’ve been doing this for over a year and I still use myfitnesspal on my phone and on my computer at home.  The free version works fine.  There are other trackers too such as fatsecret or atkins.

To set up MyFitnessPal on your personal computer:

  • Go to myfitnesspal.com and set up your account, choose a password, and log in.
  • Click on Home, then click on the Goals tab at the top. 
  • The free version of myfitnesspal allows you to set your macros by % only.  You may not be able to exactly set the numbers that you found in the calculator, but you can adjust by %ages and generally you’ll find that is close enough.  The free version is adequate, there’s no need to buy the premium upgrade. 
  • You’ll see a box titled Daily Nutritional Goals.  Click the Edit button.  Enter your goal number of calories and adjust the carb, protein, and fat macros with the numbers you  chose through the calculator above.    Mine are set for 5% carbs, 20% protein, and 75% fat.

To set up MyFitnessPal on your phone:

  • Find the myfitnesspal app in your Play Store.  Install.  Open. Set up your account and log in.
  • Click on the 3 horizontal lines on the top left of the screen.
  • Click Goals.
  • Click Nutrition Goals.
  • Click calories and set the number to the total calories you found through Mariamindbodyhealth.com’s calculator above.  Save.
  •  The free version of myfitnesspal allows you to set your macros by % only.  You may not be able to exactly set the numbers that you found in the calculator, but you can adjust by %ages and generally you’ll find that’s close enough.  The free version is adequate, there’s no need to buy the premium upgrade. 
  • Under carbs, touch the % number and scroll it down to 5%.  Set your protein and fat likewise. Click the checkmark to save your settings.

If you have questions, please don’t hesitate to email me at kynda at ketowithkynda.com or message thru the facebook page.  I’m happy to help.

Disclosure:  I am not an affiliate of any of the above sites and do not receive any compensation from them.

 

 

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