Help me get started on a keto diet please

jessica22222

I've researched my body type and I find I lose weight pretty effortlessly with low carb diets. I consider myself to be an endomorph and in the past calorie counting and endless gym hours just caused me to gain muscle and not lose a lot of fat.
I'm very interested in putting myself into ketosis and seeingif this will shed the body fat.
Not sure where to start...
Should I be paying attention to my macros and having a low carb percentage and high ft and protein percentage. Should I still follow the low calorie deficit?
Any good websites to get me started?
Thanks!!!

nosebag1212

set your calories

1 gram protein per lb lean bodymass
sub 30 gram carbs
fill remaining cals with fat

jessica22222

nosebag1212 wrote: »

set your calories

1 gram protein per lb lean bodymass
sub 30 gram carbs
fill remaining cals with fat

nosebag1212 wrote: »

set your calories

1 gram protein per lb lean bodymass
sub 30 gram carbs
fill remaining cals with fat

How do I calculate lean body mass?

Liftin4food

You might find it helpful to go here: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

and here: http://community.myfitnesspal.com/en/group/1143-keto

JakeBrownVB

The biggest concern I see is you are using the term endo/ecto morph which is by and large a massive load of rubbish.
You believe you build muscle in the gym and not lose fat? That doesn't make much sense at all. If you were in a defecit you would lose fat no matter what, you also wouldn't build muscle either so I get the feeling you might be a bit inexperianced with exactly how the body works which makes me think playing with Keto is definitly not a good move.

Keto is completely or near enough 0 carbs and can really make a person feel like crap and bomb your energy levels if you aren't suited to that type of dieting. It also does not make you lose weight any faster, if your on the same calories, weight loss will still be the same regardless of being keto or low carb. All you might do is lose more weight because you drop some extra water weight.

You need to first establish if your body is suited to low/no carb dieting which is entirely dependant on your insulin secretion and sensitivity levels. Have you ever done low carb dieting before? Did it give you more energy and make you feel better? If the answer is no to either of those, do not do Keto.

If you've never tried it then by all means try low carb, but its silly to try and go all out on your first attempt at manipulating your macros to abnormal levels. You might end up feeling dog rough, lose motivation entirely and actually find your results are much worse. I've seen it happen many times.

All the best

jellybaby84

I'm not a doctor or an expert but I thought Ketosis was pretty dangerous. I have a friend with diabulimia and when she hits ketosis she's in danger of going into a coma and dying! Is it different if you aren't diabetic?

jessica22222

I have tried low carb before and usually feel pretty amazing on it and the weight falls off faster. I fall off because I have a family and the "good stuff" is so tempting. I'm just so sick of my weight gain (I know it's because I over indulge) I need to see some type of result or else I'm just going to give up. Maybe doing keto sis is too extreme. I just know low carb works well for me and had read about ketosis. Did not realize it's not healthy.

Queenmunchy

I like to eat lower carbs because it's just what keeps me in check with my calorie deficit and I have less stomach pain (long time issues). So, yes, follow the calories recommended to you, and eat what you like! If that's low carb, go for it.

kokorae

Keto is awesome and I've lost more body fat while being in Ketosis in the last two months than I have eating in a deficit for a year, while doing StrongLifts and HIIT jumprope. Everyone is different and sure, some things aren't for everyone.

Nosebag above is right. I suggest you get your bodyfat tested, either a hydrostatic one (around $100) or a Dexa Scan (around $200-$300), so you know as close as possible what your actual lean body mass is and then dial in your macros.

But I will say, if you are having a problem gaining weight because you over indulge, then that is a problem that no one can fix but you. And you can do it if you REALLY want to and are ready to. I've been there also.

Do your research, read EVERYTHING and then go for it if that's what you want.

Some resources for you:
http://eatingacademy.com/nutrition/is-ketosis-dangerous
http://www.reddit.com/r/keto
http://eatingacademy.com/nutrition/ketosis-advantaged-or-misunderstood-state-part-i
http://www.bodybuilding.com/fun/keto.htm

abetterluke

jellybaby84 wrote: »

I'm not a doctor or an expert but I thought Ketosis was pretty dangerous. I have a friend with diabulimia and when she hits ketosis she's in danger of going into a coma and dying! Is it different if you aren't diabetic?

I don't know how it is from a weight loss standpoint but they do use it as an epilepsy treatment for some people. I think it's a fairly rare *last resort* type of treatment though.

jessica22222

kokorae wrote: »

Keto is awesome and I've lost more body fat while being in Ketosis in the last two months than I have eating in a deficit for a year, while doing StrongLifts and HIIT jumprope. Everyone is different and sure, some things aren't for everyone.

Nosebag above is right. I suggest you get your bodyfat tested, either a hydrostatic one (around $100) or a Dexa Scan (around $200-$300), so you know as close as possible what your actual lean body mass is and then dial in your macros.

But I will say, if you are having a problem gaining weight because you over indulge, then that is a problem that no one can fix but you. And you can do it if you REALLY want to and are ready to. I've been there also.

Do your research, read EVERYTHING and then go for it if that's what you want.

Some resources for you:
http://eatingacademy.com/nutrition/is-ketosis-dangerous
http://www.reddit.com/r/keto
http://eatingacademy.com/nutrition/ketosis-advantaged-or-misunderstood-state-part-i
http://www.bodybuilding.com/fun/keto.htm

Thanks for the great info!

yarwell

jellybaby84 wrote: »

I'm not a doctor or an expert but I thought Ketosis was pretty dangerous. I have a friend with diabulimia and when she hits ketosis she's in danger of going into a coma and dying! Is it different if you aren't diabetic?

Yes it is. You're describing a T1 Diabetic abusing their medications and heading for a train wreck. In the absence of insulin combined with high blood glucose and very high ketone levels then "diabetic ketoacidosis" is indeed a problem, but those parameters don't apply here.

yarwell

jessica22222 wrote: »

How do I calculate lean body mass?

You don't need to, it isn't that precise. 1.5 to 2 grams of protein per day for each kg of ideal (goal) body weight is an easier metric. 75-100 g/day perhaps.