Lost 22 pounds in 2 months with LCHF diet (Keto)

[Telugu_ammayi]

27 minutes ago, HugoStrange said:

Weight loss kosam serious ga try chesthunna valla kosam naa story

I lost 22 pounds in 2 months with LCHF diet (keto) and some intermittent fasting. I am 5'7'' and was 190 pounds. Lost 22 pounds in 2 months without any exercise, just few walks to relax. Now 168, planning to start again to lose 20 more. Not just weight it helped me with other health issues. Acidity 80% thaggindi. Dark circles thaggayi. Sleep better ayindi

Weight loss kosam try chesthunde but work out ki time undedi kadu and chesina peddaga thaggatle. GM diet lantivi kuda try chesa but they all temporary and baga alisipoyinattu undedi. 

friend ki friend Keto chesi weight loss ayya ani chepthe research chesa. Seems good as I can eat lot of meat. Look for Dr Eric Berg in Youtube, various others kuda unanru, but his explanation is good, he explains why to do and what to do

LCHF ante Low Card High Fat diet (60 to 70% fat, 30% protein and 10% carbs ). Carbs and sugars avoid chesi fat and protein thinadam. It is also called Ketogenic diet, very close to Atkins Diet. Net carbs less than 20gms per day is very important. Net Carbs = Total Carbs - Fiber

Dr Eric berg prakaram neu koncham veggies ekkuva thinna in the form of salad to avoid fatty liver and kidney's kosam. 

Intermittent fasting ante 8 hours window lo thini 16 hours thinakunda undadam. Like eat brunch at 11am and dinner before 7pm. You can also do 6-18 or 4-20 if you can. Deni valla muscle emi lose avaru just fat anthe. Works better with keto diet. Just try to eat twice, snacking is not good for loosing weight. Insulin resistance meda Youtube lo videos chudandi. 

Fat: Avacado, Sour cream, Nuts like macadamia, Almond and wall nuts. Fat from meats best red meats lo ekkuva untundi fat. Mayo, eggs etc

Guacamole Costco lo dorukuthundi, small packets lo pack chesintaru

protein: Lamb, chicken, Fish like Salmon or tilapia. Eggs, panner

Veg: Salads nenu recipes kinda rasta, kale mukyam

oils: olive oil, Avacado oil, Ghee and Butter. Nenu most of the time butter use chesetha to cook. Costco lo bulk lo konochu. 

Greek Yogurt is good as to reduce the body heat. Whole milk techukondi. Full fat. Try to every or every other day 

Snacks: Sunflower seeds, peanut butter unsweetened (whole foods lo untundi), Almonds, macadamia nuts, walnuts

Salt Soda: lemon, cumin powder, salt and carbonated water. This will really help you to be in control. Salt ekkuva thinali .

Himalayan pink salt use cheyandi. This is a must anukondi, will help with Keto Flu. 

Cheat foods: Roju thinakandi, diet kastam ayindi maneddam anukuntunnapudu evi help avuthai. Lindt or Giradelle 86% dark chacolate (2 slices limit), Byers low carb ice cream 66 grams kante ekkuva thinakandi(target or Snucks lo) and Atkins bars (walmart lo over the counter pharmacy lo untai). Very limited.

 

Recipes: net lo chala untai but here are some what I use

Eggs:

Just boiled eggs cut chesi salt and pepper

Eggs boil chesi chut chesi fry them in a pan with butter, add salt, pepper,  chili powder(optional), coriander (optional). Konni onions add cheyochu. 

Cheese omelet waffle house lo chesinattu chesukovachu, make sure u use olive oil or butter. cheddar cheese is good

Scrambled eggs with cheese and capsicum

Salad:  Cucumber (1/3) small pieces lo chesi, 2 leaves or Romaine lettuce, 1 or 2 leaves of kale (koncham chedu untundu but very good for the diet), 3 or 4 cherry tomatoes cut into small pieces, koncham onion, Avacado (half or one) mash chesthe (gacomole) baguntudi or up to u. salt, pepper, lemon and sour cream. meru sour cream avacado badulu ranch try cheyochu but limited quantity of ranch.

Chipotle chicken: chipotle peppers in adobe sause (walmart lo mexican food lo untundi), garlic, oregano, cumin, pepper and salt lo marinate chesi cook cheyali.

make it as chipotle bowl with lettuce, sour cream, guacamole, Mozzarella cheese,  salsa (tortilla dorikedi untudi ga walmart lo). Sour cream, cheese, Guac is the fat content, lekapothe protein ekkuva avuddi.

 Grounded Chicken or Turkey:  Dont get lean meat. Oil vesi grounded meat veyandi. Add salt and turmeric, later ginger garlic, coriander, cinnamon and chili powder. 

Panner: marinate panner, onion and capsicum  in ginger garlic, Amchur powder, coriander, turmeric and salt. Butter tho fry chesukondi. 

Mutton Keema: Grounded lamb or goat with some cabbage, pressure cooker lo with salt and turmeric. no need to add any water. 4 or 5 whistles, from there follow the above recipe. Dont throw away the water in the pressure cooker.

Walmart lo low carb tortillas dorukutha 3 grams net carbs, avi techukondi. Chapathi kalchinattu koncham kalchi Mayo pusi (as much as u can as it is fat), lettuce, Mozzarella cheese, Grounded turkey or chicken, panner, mutton keema, sour cream (fat), mustard and may be ranch.

Tilapia with ranch tastes good.

Note: There are no cheat days. Oka puta thinna neku one 4 days to one week waste avuthundi. Ketois stage loki velthe you will loose weight, keto stage lo unnappudu oka puta thinna will get to normal state. it will take 4 to 7 days to get back into ketosis. Make sure no cheating. The cheat foods I have suggested will not get you out of ketosis if consumed in limited quantities. 

Do your research before starting. online lo chala recipes unnai. All the best. 

 

 

 

 

 

 

 

 

 

Salt ekkuva tinatam endhuku and also carbonated water ...logic enti ...salt ekkuva tinty water absorb chestadhi kada body ..

sunflower seeds etla snacking baboyi...great nuvuu 

store bought lo sodium/preservatives  ekkuva untayi kada ..weight loss /healthy eating ki etla recommend chestaru and I do have concerns about these health bars 

[HugoStrange]

1 minute ago, Manthrii said:

 

antha baane undhi.. daily salads ante liver problems vasthai antaru.. raw food  ki

rest antha fat thintam kada, so veggies are good to relieve fatty liver. Fat ni liver process chesthundi kabatti this will help. 

Anni raw veggies emi thinaledu to damage the liver. Veggies thesesthe inka ekkuva thaggindemo, but to save liver had veggies

[HugoStrange]

Just now, Baangaru said:

@HugoStrange Neeku sugar vachi vuntundi and your weight is not reduced with diet.22 pound is not possible. Go to doctor and test

@baangaru  Babu youtube lo videos chudu 40 pounds above thaggaru 2 months lo. Naku Sugar ledu. Got tested 4 months ago and also 2 weeks ago. 

[NYCpal]

5 minutes ago, HugoStrange said:

Roju poddune Apple vinegar oka table spoon glass of water lo kalupukuni thaga. Forgot to mention this. Very helpful. 

Roju black coffe in the morning. 

Great nuvuu..apple sider daily tagutava nuvuu ..I tried for a week inka navalla kaledhu 

[TOM_BHAYYA]

7 minutes ago, vizagpower said:

ee thread lo vellupettava ankul ?

 

Ee batta potta kastamundhi masteru.. malla gym start cheyali cricket aipotheai pothe

[ranam_007]

gp

[Manthrii]

drink plenty of water and consume green tea after every heavy meal.. 

[HugoStrange]

2 minutes ago, Telugu_ammayi said:

Salt ekkuva tinatam endhuku and also carbonated water ...logic enti ...salt ekkuva tinty water absorb chestadhi kada body ..

sunflower seeds etla snacking baboyi...great nuvuu 

store bought lo sodium/preservatives  ekkuva untayi kada ..weight loss /healthy eating ki etla recommend chestaru and I do have concerns about these health bars 

salt is to help you keep your electrolytes in your body.Logic weight loss fat avali kani water kadu kada. Electrolytes important as you are changing ur diet.

Sunflower seeds snacking ante bags bags kadu kada just 20 to 30 grams. Walmart lo without shells untai ga. Not every day. Almonds, Macadamia , walnuts are for everyday consumption

you need more sodium for the diet. Preservative vaddu ane cheptharu but cant spend more than that. Atkins bars roju thinamani cheppaledu, nuvu inka naa valla kavatledu annapudu okati thinu ani cheppa, just one a week ala. Just to sustain anthe.

[HugoStrange]

5 minutes ago, NYCpal said:

Great nuvuu..apple sider daily tagutava nuvuu ..I tried for a week inka navalla kaledhu 

naku asaslu nachedi kadu, morning thagithe doku vachinattu undedi, but it is good for liver and helped to reduce acidty

[HugoStrange]

2 minutes ago, Manthrii said:

drink plenty of water and consume green tea after every heavy meal.. 

green tea contains caffeine, try to avoid as much as caffeine as u can as it triggers insulin. Regular diet lo Green tea is very good. 

[HugoStrange]

5 minutes ago, TOM_BHAYYA said:

Ee batta potta kastamundhi masteru.. malla gym start cheyali cricket aipotheai pothe

ee diet try cheyi filling ga kuda untundi. Neku kavalante personnal session face to face istha, nenu kuda Saint Louis lo ne undedi

[Telugu_ammayi]

3 minutes ago, HugoStrange said:

salt is to help you keep your electrolytes in your body.Logic weight loss fat avali kani water kadu kada. Electrolytes important as you are changing ur diet.

Sunflower seeds snacking ante bags bags kadu kada just 20 to 30 grams. Walmart lo without shells untai ga. Not every day. Almonds, Macadamia , walnuts are for everyday consumption

you need more sodium for the diet. Preservative vaddu ane cheptharu but cant spend more than that. Atkins bars roju thinamani cheppaledu, nuvu inka naa valla kavatledu annapudu okati thinu ani cheppa, just one a week ala. Just to sustain anthe.

2 months continuous ha chesi break ichava? Intha disciplined ha diet etla manage chesav ...weekends lo you'll have distractions kada ...

break lo what's ur diet ...

[crazymatta]

nice....

[TOM_BHAYYA]

1 minute ago, HugoStrange said:

ee diet try cheyi filling ga kuda untundi. Neku kavalante personnal session face to face istha, nenu kuda Saint Louis lo ne undedi

Nadhi only potta problem.. migathadhi good.. so crunches weights chestha

[perugu_vada]

Nice

e age lo ne thaggaali, inkonni yrs aithe reduce avvali anna kudaradu, money/career ventapadi health ni neglect chestunaru chala mandhi, which is not a wise thing to do 

regular yearly checkups cheinchukuni cholesterol/sugar-levels control lo unchukovali