Keto/Low Carb
esaucier17
Posts: 694 Member
I understand your body goes into Ketosis when on Low Carb if you are doing it correctly. But I have heard people say "The Keto Diet" Is that a different plan than LC or just another term used and they are the same thing?
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Yes and no
A Keto diet means you restrict your carb intake to maintain a state of ketosis. Lower levels of carbs. Example - 50 carbs per day.
A low carb diet is a general term for anyone who is reducing / controlling carbs. 100-200 may be "low" to some & they would not maintain ketosis.
So, a Keto diet IS low carb, but a low carb diet is not always Keto.0 -
There are no good definitions, but a few I like:
Low-carb < 130g/d. 130g/d is the RDA. It's also pretty close to the amount your brain will consume if given the chance.
Ketogenic < 50g/d. This is pretty arbitrary since ketone production increases with carb restriction below 130g/d, but it's the level suggested by Phinney and Volek, so at least there's a source for it.
Keto <= 20g/d. "Keto" is an internet term. Cool kids do keto. It may have originated with Lyle McDonald. 20g is an interesting number. Your brain requires at least 40g/d glucose, but your body can make about half of that from protein and glycerol. So half of 40 leaves 20. 0 -
Hmmmm...ok thank you for the explanations. They helped. I am definitely eating less than 50g but usually more than 20g. But I just started....about 3 days ago So I am learning a lot here.
I am finding it challenging to stay at a decent calorie count by eating high fat foods. Does anyone else have this problem? I know it's more about watching carbs but I'm not gonna eat over 2000 in calories just to up my fat. Does that make sense?0 -
My opinion only but if I focus on eating low carb and just honing in to my hunger signals (eating only when hungry, no bored snacking, this typically averages out to 3 meals and a snack) I lose weight just fine without having to meticulously count everything. My hunger is so low on this type of diet that its impossible for me to not lose weight. Its so mentally freeing to instead of trying to count everything.
As far getting in the ideal range choosing the right foods will guide you to the ideal range.0 -
esaucier17 wrote: »Hmmmm...ok thank you for the explanations. They helped. I am definitely eating less than 50g but usually more than 20g. But I just started....about 3 days ago So I am learning a lot here.
I am finding it challenging to stay at a decent calorie count by eating high fat foods. Does anyone else have this problem? I know it's more about watching carbs but I'm not gonna eat over 2000 in calories just to up my fat. Does that make sense?
I find that as long as I start my day out with a good source of fat that I am able to balance my calories to my goals easier than if I start out lower in fat in the morning. So basically, for me, starting out with "bulletproof" coffee provides me with appetite control that makes keeping calories low the rest of the day a lot easier than if I start with something providing less fat. When I start my day with my typical 300ish calories pretty much all from fat, I end up eating 2 meals and occasionally have a small snack in the evening. If I didn't stay up til midnight every day, I probably wouldn't feel the need for the late snack...
If I skip the coffee or have only 1 cup and maybe have some eggs, resulting in less fat than what I typically get, then I find that I end up with more calories that day even if the breakfast was still around 300.0 -
esaucier17 wrote: »Hmmmm...ok thank you for the explanations. They helped. I am definitely eating less than 50g but usually more than 20g. But I just started....about 3 days ago So I am learning a lot here.
I am finding it challenging to stay at a decent calorie count by eating high fat foods. Does anyone else have this problem? I know it's more about watching carbs but I'm not gonna eat over 2000 in calories just to up my fat. Does that make sense?
It takes some finagling. At first I felt like "omg is it time to eat AGAIN?". That lasted a couple weeks, but now, my tummy starts to tell me when it's time. It's like NOW it's finally burning efficiently.
I lost the crazy cravings and desire for crap food. Night time snacks used to be carb based, but now I eat a whole avocado, to get my healthy fats in. I do eggs in the am, with yolks, cooked in healthy oils. Some form of meat + veggie for lunch & dinner. Snacks are walnuts, almonds, or an apple with almond butter. I get some form of healthy fat in with almost every meal & snack & it really keeps me satisfied.
I felt the same way at first - it felt so unnatural to eat all this fat when I wasn't even hungry. But a few weeks in, I can say it is the key to my success.0 -
@invoice, if tournament hungry for that avocado, don't eat it. Fast aren't a hard limit to be reached, like protein. That's one of the beautiful things about this woe, if tournament hungry, don't eat. You will learn the true hunger signals this way. But no, fats are not a goal to be reached, only until you aren't hungry. That's not to say you can't reach the number set for fat, just if you aren't hungry! Hope that makes sense!, lol!0
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@invoice, if tournament hungry for that avocado, don't eat it. Fast aren't a hard limit to be reached, like protein. That's one of the beautiful things about this woe, if tournament hungry, don't eat. You will learn the true hunger signals this way. But no, fats are not a goal to be reached, only until you aren't hungry. That's not to say you can't reach the number set for fat, just if you aren't hungry! Hope that makes sense!, lol!
My problem (historically) was waiting too long & making bad choices when "starving". I do a lot better by eating regular amounts of healthy fuel & fats to avoid getting to the point where I'm going to eat the chair. Lol Everyone is different.... But by never getting super hungry, it keeps me on plan and out of trouble. The first couple weeks on ketosis, I pretty much had to push myself to eat because I wasn't hungry at all. Not eating enough, is not a healthy option either. So yes - I did eat "because I was supposed to". Now that my body has adjusted, my hunger signals can prompt me and I can trust them.0 -
Sunny_Bunny_ wrote: »esaucier17 wrote: »Hmmmm...ok thank you for the explanations. They helped. I am definitely eating less than 50g but usually more than 20g. But I just started....about 3 days ago So I am learning a lot here.
I am finding it challenging to stay at a decent calorie count by eating high fat foods. Does anyone else have this problem? I know it's more about watching carbs but I'm not gonna eat over 2000 in calories just to up my fat. Does that make sense?
I find that as long as I start my day out with a good source of fat that I am able to balance my calories to my goals easier than if I start out lower in fat in the morning. So basically, for me, starting out with "bulletproof" coffee provides me with appetite control that makes keeping calories low the rest of the day a lot easier than if I start with something providing less fat. When I start my day with my typical 300ish calories pretty much all from fat, I end up eating 2 meals and occasionally have a small snack in the evening. If I didn't stay up til midnight every day, I probably wouldn't feel the need for the late snack...
If I skip the coffee or have only 1 cup and maybe have some eggs, resulting in less fat than what I typically get, then I find that I end up with more calories that day even if the breakfast was still around 300.
This, high fat in my mornings keep me fuller longer and even at lunch I'm not starving so I don't eat a lot then either0 -
The fat is solely to keep you satisfied. If you are not hungry, don't bother to eat it. It's not a goal you must reach each day. Just keep tweaking to see what keeps you full and keeps you from grabbing a high carb snack to get you through.0
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esaucier17 wrote: »I understand your body goes into Ketosis when on Low Carb if you are doing it correctly. But I have heard people say "The Keto Diet" Is that a different plan than LC or just another term used and they are the same thing?
@esaucier17 It sounds like you are moving in the correct direction for sure. After being at this way of eating for 15 months and having read non stop on the subject I am still learning what works and does not work for my body.
When you read two people saying opposite things about "The Keto Diet" remember both may be totally correct at a personal level because we are all at different points.
Keep reading and learning and applying. I do think it is going to take me 3-5 years to learn, implement, relearn and reimplement because as I progress things change so it is not a static condition in my case at all eating LCHF.0 -
esaucier17 wrote: »I am finding it challenging to stay at a decent calorie count by eating high fat foods. Does anyone else have this problem? I know it's more about watching carbs but I'm not gonna eat over 2000 in calories just to up my fat. Does that make sense?
That's one of the reasons I think of how I am eating as low carb, moderate protein (rather than high fat). My goal is not to eat tons of fat. It is to keep my net carbs under 50, hit around 60 for protein (calculated by my lean body mass), and fill out by daily calorie allowance with fat. I don't set a fat goal - because for me the important thing is limiting both carbs and eating an adequate amount of protein to maintain my lean body mass without stressing my organs (particularly liver and kidneys) by eating too much.
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