Keto diet and low carb eating

[m_right]

I found a keto store/restaurant on Soi 88. "Keto House" Good selection but everything in Thai.
Picked up a few things.

[HHTel]

There are several in and around HH. There's even one near me on soi 112.
Most do take-aways but not all deliver.

For just supplies, Lazada have quite a range.

[KhunLA]

Don't know about the food part, but the intermittent fasting definitely works. Lost 10+ kgs without trying, or adjusting my diet / intake much. Fast anywhere from 12, 15, even 18 hrs a day, if keeping busy. About 6-8 hrs of that overnight while sleeping. Actually it's quite easy. Drink a lot of water the first week, help fill the stomach, ease any cravings, and you'll lose about 2 kg just doing that as your body will stop storing water.

Hardest part for me is not eating when bored.

Usual schedule goes something like this; wake about sunrise or before 8 am. Have large cup coffee, and catch up on internet, FB/family, news, research whatever.

1st meal, just before noon, is usually lite. Keep busy part, feed dog, off to the park everyday, noonish.
2nd meal when hungry, lite or heavy. Try to keep busy, errands, torrents, shopping, everyday BS.
3rd, last & heavy meal, before sunset 5 or 6 ish, depending time of year. Feed dog, then off to surfside for her evening walk.
7 ish pm, torrent watching, and that's getting a bit harder, finding decent movies, to fill the time till sleep. Internet after, catch up on anything. Usually sleep midnight-ish.

Wife pretty much same schedule, separate hobbies, but try to keep busy, tending to the house and what not.

So always at least 12 hour fast, (6-8pm till 6-8am) usually 15 though since not eating till almost noon. 18 is rarer, and only if I got a project going, easy to stay busy. Lost 10+ kgs over couple months with no effort, and ate pretty much what ever I liked. Kind of surprising actually. Definitely non Keto, as I enjoy my breads, dough, pizza & pastries, with some moderation. Eat a lot of sandwiches though.

Lower blood pressure and blood sugar was a plus. More in the normal range. Weight stays constant now. Really couldn't, wouldn't want to lose much more than 5 kg more. That would put me down to lean weight as when I got out of basic training in Army.

Good Luck

[handdrummer]

intermittent fasting works well. Eat whatever you want during an 8 hr. period, then fast for 15 hrs. And as you say, half of that is sleeping. After a while, your body gets used to it and stops craving food all the time. Comfort food, whatever that is for anyone, is the killer. I ignore food by reading and walking on a treadmill for 30-60 mins. (not at the same time) As long as my mind is engaged I don't think about food. I drink at least 8-10 cups of water a day. That includes tea, rice milk, juice. I went from 72k to 68k in a month, with 3 more to go.

[HHTel]

I agree with the above. Daily fasting does work. However, avoid whole day fasting. The body goes into 'starvation mode' and starts storing fat.
It doesn't really relate to the Keto diet though. The main object is to reduce carb intake thereby reducing the sugar in your body which is normally used as fuel. With reduced sugar/glucose the body, when in ketosis, burns fat instead of sugar.
My main reason for following the keto diet was to reduce my blood sugar. A welcome bi-product is weight loss because low carb foods are, more often than not, lower in calories.

[handdrummer]

I agree with the above. Daily fasting does work. However, avoid whole day fasting. The body goes into 'starvation mode' and starts storing fat.
It doesn't really relate to the Keto diet though. The main object is to reduce carb intake thereby reducing the sugar in your body which is normally used as fuel. With reduced sugar/glucose the body, when in ketosis, burns fat instead of sugar.
My main reason for following the keto diet was to reduce my blood sugar. A welcome bi-product is weight loss because low carb foods are, more often than not, lower in calories.

That's true. For the benefit of those who may not know, there's a difference between complex and simple carbs. We don't need simple carbs, i.e. sugar and sugar-producing food.

[buksida]

A couple of days into this now ... and its a struggle.

Cutting the carbs (rice, bread, pasta, noodles, beer, sweet drinks, fruit, cakes, etc) and upping the exercise regime is relatively easy but ... absolutely everything in Thailand has sugar in it (no wonder they're way up there for type-2 diabetes). This means you cant eat anything from a packet/tin/bottle/carton and can only go fresh. Fortunately, fried stuff is ok providing the oil is quality (have ordered some MCT oil) and there is no added sugar. Looking for recommendations on what to eat here to up the fat intake - its not something I would normally eat a lot of (neither is massive amounts of meat).

[HHTel]

You may have already come across this but in case you haven't:

Here are 20 healthy foods to eat on the keto diet.

https://www.healthline.com/nutrition/ke ... al-protein

You can also buy Keto pasta which includes spaghetti, macaroni etc...
Even Keto bread!

[buksida]

Yeah, I've done the Google thing and read the articles. Just wondering what people in Thailand that have done the diet ate for their fat intake.

[HHTel]

High fats are found in fish, meat and dairy.
Personally I ate a lot of meat, which I know you're not into.

I enjoyed a 'full english' at least a couple of times a week. I love cheese so there was plenty of that. One of my favourites was 'pork chops' (extra large ones from Villa) and topped with very cheesy scrambled egg. I'm also one of the weird people who likes sprouts, so buttered sprouts were featured a lot. I'm sure after a couple of weeks you'll find your 'must eat' foods.
Beer on the other hand was probably the most difficult. I gave that up in favour of gin & tonic, subsequently changed to gin & soda. I've got so used to G & soda that I still drink that today.

[buksida]

Not too keen on the chops and greasy fry-ups which cant be good for cholesterol levels. Cheese I can definitely eat more of, I think Danish Blue will become a popular topping for me!

Drinkwise it'll be rum or scotch with soda. I have also made up some Kale powder mixers which I'll be experimenting with.

[handdrummer]

Check out goodkarma.com. lots of keto foods and everything is 10% off until Jan. 10th.
You don't have to be extreme with the fats.
Salmon, Mackerel, Tuna in oil are fatty fish.
If you like chilies, they increase your metabolism.
Weigh yourself no more than once a week, in the morning, before you eat or drink anything. Don't weigh yourself everyday or you'll drive yourself crazy.

[buksida]

Check out goodkarma.com. lots of keto foods and everything is 10% off until Jan. 10th.

Gives me an error, sure its the correct address? Is the shop in Thailand?

Weigh yourself no more than once a week, in the morning, before you eat or drink anything. Don't weigh yourself everyday or you'll drive yourself crazy.

Weight is not the problem, I'm quite comfortable with it and not overweight for my height. The beer belly needs to go though, never had one of those before!

[m_right]

A couple of days into this now ... and its a struggle.

Cutting the carbs (rice, bread, pasta, noodles, beer, sweet drinks, fruit, cakes, etc) and upping the exercise regime is relatively easy but ... absolutely everything in Thailand has sugar in it (no wonder they're way up there for type-2 diabetes). This means you cant eat anything from a packet/tin/bottle/carton and can only go fresh. Fortunately, fried stuff is ok providing the oil is quality (have ordered some MCT oil) and there is no added sugar. Looking for recommendations on what to eat here to up the fat intake - its not something I would normally eat a lot of (neither is massive amounts of meat).

Good Luck
Three years for mw.
There are many good videos on youtube. Reditt has a good thread too.

[Henry 14th]

A couple of days into this now ... and its a struggle.

Cutting the carbs (rice, bread, pasta, noodles, beer, sweet drinks, fruit, cakes, etc) and upping the exercise regime is relatively easy but ... absolutely everything in Thailand has sugar in it (no wonder they're way up there for type-2 diabetes). This means you cant eat anything from a packet/tin/bottle/carton and can only go fresh. Fortunately, fried stuff is ok providing the oil is quality (have ordered some MCT oil) and there is no added sugar. Looking for recommendations on what to eat here to up the fat intake - its not something I would normally eat a lot of (neither is massive amounts of meat).

I ate a lot of creamed spinach to get me going on the fat intake. Bacon, cream, cheese for the fat, and spinach for the vitamins.

Also found avocado and egg mayonnaise to be a yummy high fat breakfast. Home made mayo instead of the sugar laced stuff in jars, it’s easy to make and goes well with a lot of keto meals.

It’s a tough diet to stick to, especially as you mentioned that everything here is sugar and carbs, making eating out with Keto in mind a challenge.


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