 Ossie-Sharon 5 years ago | Hi, Kemp1980. At your weight, 15 pounds is possible. It may have a significant water component, so don’t be alarmed by fluctuations. In any event, congratulations on your positive actions and on what is likely to be a significant amount of fat loss for sure. |
 Kemp1980 5 years ago | It has been a little bit less than a week that I have been on this diet. When I started I was 378 with a BMI of 45. I couldn’t help myself and take an early peek on my scale. Now FYI I have been eating the meals and snacks on keto and started lifting weights(low weight high reps) and the same scale that weighed me at 378 now says 363. Is 15lbs your first week normal or is my scale broken? |
| Ossie-Sharon 5 years ago | Hi, Crzybebb. It is a WOE plan, but part of this is getting used to what right-sized portions look like. As you get used to it, you don’t need to measure and count.
You can customize your menu by switching over to the more flexible low-carbohydrate plan, then tweaking it to be keto. Start by deselecting “keto” in the “Dietary Needs” section of your profile (lower right area), then generating a new menu. Once you have the template, click on the edit tool at the upper right of each meal, then make your food selections – you will be guided by the meal pattern, which you can make keto through the following substitutions:
* For each carbohydrate exchange, use two fat exchanges
* For each fruit exchange, use a vegetable exchange (unless you use low-carbohydrate fruits like cantaloupe, casava melon, raspberries, or strawberries.
* For a fruit exchange, use an ounce of dark chocolate (preferably 70% or higher cocoa solids) or a 125-calorie portion of one of our keto desserts.
The foods are intentionally fairly generic, so that you can prepare them as you wish, still following the keto principles exhibited in our recipes. If you prefer fewer meals per day as in the keto plan, you can add exchanges from the unwanted snacks to your other meals. Note that since the system wants something at every meal, you can just add a random item like “Vegetables of Your Choice.”
If you would like additional help, please let me know. |
 Crzybebb 5 years ago | Did I misunderstand or is this supposed to be a WOE plan that you don’t have to measure the amounts. Everything in my plan is 6 oz of this or 3 oz of that. I was trying to get away from that. Also I like to do lazy Keto but it doesn’t give you the option. I am not thrilled with my choices on my menu or any of the other chpices I can replace an item with. How can I customize my own menu? |
