What is your take on Ketosis
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I read it was due to excess ketones being expelled in the breath, which I guess you wouldn't be getting with moderate carbs? I'm not sure, though, would love to learn more.0
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@Hornsby - I was always told in order to burn fat you need to significantly lower carbs and eat fat. I have been told to eat a least 1,600 cal with 175 grams of fat, 75 grams of protein and 25 grams of carbs. Is this not so? It has worked and I do feel good. However, I am looking for a way to eat/exercise that will just improve my overall health, lose like 15 lbs and just live a healthy lifestyle. What do you suggest?0
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erider0505 wrote: »@Hornsby - I was always told in order to burn fat you need to significantly lower carbs and eat fat. I have been told to eat a least 1,600 cal with 175 grams of fat, 75 grams of protein and 25 grams of carbs. Is this not so? It has worked and I do feel good. However, I am looking for a way to eat/exercise that will just improve my overall health, lose like 15 lbs and just live a healthy lifestyle. What do you suggest?
If you are losing weight, you are at the right calorie range. Add in resistance training and cardio. And hope for good genetics. But you were told wrong.2 -
erider0505 wrote: »@Hornsby - I was always told in order to burn fat you need to significantly lower carbs and eat fat. I have been told to eat a least 1,600 cal with 175 grams of fat, 75 grams of protein and 25 grams of carbs. Is this not so? It has worked and I do feel good. However, I am looking for a way to eat/exercise that will just improve my overall health, lose like 15 lbs and just live a healthy lifestyle. What do you suggest?
Unfortunately, what you have always been told is wrong.
Slight calorie deficit, strength training with some cardio mixed in. That's the quickest way to lose fat.
While macros have a slight effect on body composition and fat loss, as long as you are balanced and getting enough proteins and fats, I don't think they matter all that much. If "I" were eating 1600 cals a day, I would aim for 1gr of protein per lb of lean mass, .5 grams of fat per lb of body weight, and fill the rest in with carbs.
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@Hornsby - Thank you!0
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erider0505 wrote: »@Hornsby - I was always told in order to burn fat you need to significantly lower carbs and eat fat. I have been told to eat a least 1,600 cal with 175 grams of fat, 75 grams of protein and 25 grams of carbs. Is this not so? It has worked and I do feel good. However, I am looking for a way to eat/exercise that will just improve my overall health, lose like 15 lbs and just live a healthy lifestyle. What do you suggest?
No one HAS to go LCHF to lose weight. It's just for some people it makes losing weight/staying in a deficit much easier, due to reduced hunger and cravings.
If i had a choice of struggling every day v effortless, which is the case for some folks, then i cant blame them for choosing this way of eating.4 -
Would you say 'Everything in moderation'? Naturally focusing on more whole foods vs processed.0
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erider0505 wrote: »Would you say 'Everything in moderation'? Naturally focusing on more whole foods vs processed.
I would say eat in a way that allows you to meet your goals.2 -
erider0505 wrote: »Would you say 'Everything in moderation'? Naturally focusing on more whole foods vs processed.
I would say eat in a way that allows you to meet your goals.
Yep, and this is very individual, what works for one person may not work for another. If you are losing weight and everything is going along swimmingly then stick with what you're doing. If you are struggling to stay within your calorie goals everyday, then doing a little bit of experimentation with different foods and macros may help. I'm an advocate of making this as easy as possible, most people give up because it's just too hard and they are always hungry!
In the end what other people think of whatever you choose matters nothing, you do you and let them do them.2 -
SezxyStef wrote: »
» show previous quote
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdfI
I went to this link, read it - am wondering the date it was written?
Would like to show my sister.
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I'm on keto now. Starting weight was 285, and I started losing weight by cutting calories to a deficit. Trouble is, I was always hungry and cheat days happened a LOT. After a year I was at 266, with most of that weight coming off quickly, followed by 10 months of yo-yoing.
After getting frustrated at my inability to not feel super hungry on 2000 calories per day, I decided to try keto. No hunger, no cravings. Another 20 lbs lost in 2 months with virtually zero effort. No keto flu, no boo boo breath.
Is the diet for everyone? Probably not. I just happen to love eggs, meat and cheese. Works well for me.
The key to any diet plan is finding something that works for you, and sticking with it.4 -
I'm on keto now. Starting weight was 285, and I started losing weight by cutting calories to a deficit. Trouble is, I was always hungry and cheat days happened a LOT. After a year I was at 266, with most of that weight coming off quickly, followed by 10 months of yo-yoing.
After getting frustrated at my inability to not feel super hungry on 2000 calories per day, I decided to try keto. No hunger, no cravings. Another 20 lbs lost in 2 months with virtually zero effort. No keto flu, no boo boo breath.
Is the diet for everyone? Probably not. I just happen to love eggs, meat and cheese. Works well for me.
The key to any diet plan is finding something that works for you, and sticking with it.
This is exactly what I'm saying.. Keto is the perfect way of eating for the issues you explained.1 -
I tried it for about a month. It was okay I guess. I missed foods that I really enjoy, too much. Bread, pasta, potatoes, regular chocolate, cereal etc. Its not something I could do long term for that reason. I would crave that food too badly, too much restriction.0
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The first time I lost a lot of weight, I was hungry all the time. Pretty much always. Eventually, I moved in with this girl who cooked very well, in the fall, stopped exercising so much for the off season, but kept telling myself that I'm the kind of person who exercises a lot, so I can have some extra food. (Dangerous way of thinking.) It all came back, and it was years before I did anything about it.
This time around, I got pretty close to my goal weight and went into maintenance. I lost weight through the winter. I lost weight for the months after getting hit by a car, even the week I couldn't walk. I haven't been counting calories through most of this. I'm not in keto, I eat lots of carbs. I really wish I knew what it was, I'd write a book and get rich. I'm just not craving the stuff I used to love and overeat, at least not anywhere near as much.0 -
briislovely wrote: »I tried it for about a month. It was okay I guess. I missed foods that I really enjoy, too much. Bread, pasta, potatoes, regular chocolate, cereal etc. Its not something I could do long term for that reason. I would crave that food too badly, too much restriction.
Ha, ironically all the foods you mentioned are those i have issues moderating, which led me to go low carb in the first place. When i was low carbing i lost my cravings and interest for my 'trigger' foods, I didn't miss them at all, i was glad to be rid of them!2 -
erider0505 wrote: »Would you say 'Everything in moderation'? Naturally focusing on more whole foods vs processed.
I would say if you are happy with what you are doing, and happy with your results, keep doing it. LCHF is simply one way some people create a deficit. I have trouble eating carby foods "in moderation" so I eat low carb. It's worked for me for three years running.
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Christine_72 wrote: »briislovely wrote: »I tried it for about a month. It was okay I guess. I missed foods that I really enjoy, too much. Bread, pasta, potatoes, regular chocolate, cereal etc. Its not something I could do long term for that reason. I would crave that food too badly, too much restriction.
Ha, ironically all the foods you mentioned are those i have issues moderating, which led me to go low carb in the first place. When i was low carbing i lost my cravings and interest for my 'trigger' foods, I didn't miss them at all, i was glad to be rid of them!
This so much! I thought I would never get over my bread and potatoes and pasta... I've eaten bread since starting LCHF and it is not as delicious as it was before (even my beloved sourdough). Haven't missed potatoes since I met turnips. Don't really care about pasta anymore. I think I've been rewired or something.6 -
I don't disagree with your statement about carbs, but having carbs in the system ISN'T a disadvantage either. Energy is more efficient, carbs are great fuel for the brain, and if one is looking to add more significant muscle, they aren't going to do it without carbs.mysticwryter wrote: »...
My husband doesn't like the idea because your body does need carbs in order to function properly and I'm on the fence with it.
What is your take on the Ketosis diet? Have you tried it and if so what were/are your results? What did you do, based on diet, to have the desired carb amount yet still be able to eat well?
Your body doesn't need carbs at all. Your essential carbohydrate needs are zero, unlike protein and fat which are essential nutrients. Your body can make the small amount of glucose you need without any difficulty.
That said, one doesn't NEED to shower or bath, but it's likely ideal for the times we live in.
Carbs in the system is only a disadvantage (IMO) for that half of the population with insulin resistance. Since ketones are a good alternate fuel source, an excess carbs create problems for those with IR, those people may do well to view excess carbs as a disadvantage.
For those who are insulin sensitive, like yourself, carbs can even be advantagous.
Well if it helps, I hit 50 grams with just one shake (double scoop) and it's only 6 grams of carbs (I drink it with just water).Christine_72 wrote: »The breath and protein could have had something to do with it, as i did struggle to keep my protein on the lower side. I'll go back and have a look when i get a minute.
I went and had a look at 2 weeks worth of logging, and there was one day where i was at 96g of protein, there rest were around 130ish.
You're higher than I am. I'm usually near 80 or below. But who knows. You might just have drawn the short straw for bad LCHF breath.
I have such a terrible time with protein! Fat is super easy, but protein, I don't know if it's because it's so filling or what, but I have to work at it to even hit 60 a day. The goal of 140 (35%) seems like an impossible dream most days.
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I haven't tried the shakes. They all seem to be super expensive and I don't know what's in them. I ought to look into it, thanks!
I tend to use shakes too. I am not much of a meat eater so keeping my protein intake above adequate levels is a bit of a struggle. I tend to add protein powder to my coffee throughout the day. Without doing that, my protein tend to be low.mysticwryter wrote: »...
My husband doesn't like the idea because your body does need carbs in order to function properly and I'm on the fence with it.
What is your take on the Ketosis diet? Have you tried it and if so what were/are your results? What did you do, based on diet, to have the desired carb amount yet still be able to eat well?
Your body doesn't need carbs at all. Your essential carbohydrate needs are zero, unlike protein and fat which are essential nutrients. Your body can make the small amount of glucose you need without any difficulty.
I've been doing ketosis for the last 14 months or so. My macros are something around 5% carbs, 20% protein and 70% fat. It is a high fat diet with moderate protein. Some people have success doing it with high protein but they tend to be a minority.
My take? It has been life changing for me. Both my health and happiness have improved. With such a positive quality of life change, I can't ever imagine going back to a higher carb, or even moderate carb, diet.
The most obvious change was the drop in appetite and carb/sugar cravings. Those are almost gone. I had reactive hypoglycemia before changing my diet so I was shaking and light headed if I did not eat at least every two hours. Now? I can skip eating for a day if I want and my blood glucose stays steady. No shakes or weakness. I'm not reliant on carbs for fuel so it really frees me up from having to manage that.
I also became prediabetic a couple of years ago. I was not obese and weight loss does not help me manage my insulin resistance. I lost 20% of my body weight and am in the middle of a normal BMI now but I need to eat LCHF in order to avoid BG fluctuations.
Other benefits included better hair and skin, fewer autoimmune issues, fewer headaches and better cognition. That last one was a shocker but after about a month or so of ketosis my thinking became noticably clearer. I was only 41 so I wasn't expecting that one. Bowel movements are also easier and smaller, I have less gas, and my breath has actually improved - a bit fruity even. Bad breath is really not a common side effect of ketosis, although it is less rare in those folks who are doing it with higher protein.
My only downside is the food restrictions. You have to think a bit more about the foods you will be eating and sometimes plan ahead. That one was not a big one for me since I have celiac disease and can't safely have many other people cook for me anyways. I really do enjoy LCHF foods though so it hasn't been a hardship at all. Cheese, meats,veggies, nuts, and coconut are my staples. All yummy.
Sweets and baked goods aren't worth the negative effects on my well being.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It really is true. Carbs are not needed for a healthy life. People can safely eat zero carbs as long as they are eating qaulity meats (not too cooked and include some organ meats here and there).
I was unable to see the first of your links for some reason, but the ADA's advise is pretty poor. Moderate carb does not work for all diabetics. It's a "F" for me.
And the ADA implies that you need 130g of carbs for fuel every day? it's just not true. The body does have glucose needs but those needs can be met by gluconeogenesis. Plus the body's glucose needs declines the longer you are on a ketogenic diet. Daily glucose needs fall from around 130g to as low as 40g once the body becomes used to relying on fat oxidation. It essentially comes to "prefer" it and uses fat over glucose in time.
Carbs are fine for some, but for others they can be a problem. Since they are non-essential, they can be largely skipped (or skipped entirely) in order to address those problems.3 -
@nvmomketo I would argue that carbs are an issue for 1/2 the population, especially consider that 33% of that is based on estimates, which was also largely increased through the US changed in parameters. Many of those prediabetics would come out of that range simply by making smarter carb choices (less ultra processed foods) and increase exercise.0
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@nvmomketo I would argue that carbs are an issue for 1/2 the population, especially consider that 33% of that is based on estimates, which was also largely increased through the US changed in parameters. Many of those prediabetics would come out of that range simply by making smarter carb choices (less ultra processed foods) and increase exercise.
That half of the population with IR includes T2D, prediabetes, PCOS, NAFLAD and may with Alzheimer's. Roughly half of all people will have some sort of issue with IR in their lives.
I don't believe that IR issues are ever truly gone even if they are being successfully treated. If I eat keto my blood glucose numbers are fine. As soon as I stop, even just eating LCHF instead ofe very LCHF, my numbers are prediabetic again.
Once treatment is stopped, treatment being dietary choices, then the disease comes right back. Today I am not prediabetic, but if I ate a bagel or regular soda, my BG would once again be high.
I do agree that ultraprocessed foods and lack of activity can be a huge part of the problem for many with IR.0 -
I didn't read all the posts, but I'm 100% against a keto diet for me. It's way too restrictive for me to be successful with it. I also have vegetarian leanings (although I do eat meat, just not as much as most people). It would be so hard to low carb with my preferred amounts of fruits and veggies.
I also might be predisposed to think it's silly...When I first encountered Keto it was about 9 years ago. Two fairly skinny women at my work were doing it to drop a couple of vanity pounds. I found them in the bathroom with these little sticks...now one was definitely too old to be taking a pregnancy test in the bathroom so I asked what they were doing. The told me about this fabulous new diet that made your body burn its fat stores and they were peeing on the sticks because it could tell them if they were "in ketosis." Now, I'm sure most people in ketosis probably don't do that (I hope), but I still laugh when I think about that.0 -
I'm not sure why the super low carb craze is making its way ba ck, bit I don't like it!
First off, let me say I was an avid Atkins diet follower for a couple of years. I have always been obese but, doing low carb just made it worse. I lost about 90 pounds in 7 months. I went from almost 300 to about 215-220. If you have any issue with binge eating, RUN! When you lower your carbs like this and have super bad craving for sugar and bread its going to run your life. Then when you go to eat it you will eat ALL OF IT and some AND THEN it will go on and on and next thing you know you gained all your weight back plus some...0 -
enterdanger wrote: »I didn't read all the posts, but I'm 100% against a keto diet for me. It's way too restrictive for me to be successful with it. I also have vegetarian leanings (although I do eat meat, just not as much as most people). It would be so hard to low carb with my preferred amounts of fruits and veggies.
I also might be predisposed to think it's silly...When I first encountered Keto it was about 9 years ago. Two fairly skinny women at my work were doing it to drop a couple of vanity pounds. I found them in the bathroom with these little sticks...now one was definitely too old to be taking a pregnancy test in the bathroom so I asked what they were doing. The told me about this fabulous new diet that made your body burn its fat stores and they were peeing on the sticks because it could tell them if they were "in ketosis." Now, I'm sure most people in ketosis probably don't do that (I hope), but I still laugh when I think about that.
I think limiting meat, eggs, and dairy is too restrictive.
I've never tried for ketosis (tho I'm sure I've spent some time there, pretty much everybody enters a mild state of ketosis while they are sleeping... if you didn't you wouldn't wake up in the morning), but I do eat LCHF. I've never tested for ketones in my urine (at least not outside prenatal visits), but yeah, I can't imagine doing that at work! Why didn't they test in the morning, at home? That is silly.
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Loves2snack wrote: »I'm not sure why the super low carb craze is making its way ba ck, bit I don't like it!
First off, let me say I was an avid Atkins diet follower for a couple of years. I have always been obese but, doing low carb just made it worse. I lost about 90 pounds in 7 months. I went from almost 300 to about 215-220. If you have any issue with binge eating, RUN! When you lower your carbs like this and have super bad craving for sugar and bread its going to run your life. Then when you go to eat it you will eat ALL OF IT and some AND THEN it will go on and on and next thing you know you gained all your weight back plus some...
You lost 90 lbs on Atkins, went off it and back to your old habits and regained the weight.... How is that Atkins' fault? Seems Atkins helped you lose 90 lbs (awesome!). Then you stopped doing it and regained. As with any diet, if you stop doing what you did to lose the weight, and go back to old bad habits, you WILL regain. That's why long term success rates are pretty bad, regardless of method.
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This.mysticwryter wrote: »...
My husband doesn't like the idea because your body does need carbs in order to function properly and I'm on the fence with it.
What is your take on the Ketosis diet? Have you tried it and if so what were/are your results? What did you do, based on diet, to have the desired carb amount yet still be able to eat well?
Your body doesn't need carbs at all. Your essential carbohydrate needs are zero, unlike protein and fat which are essential nutrients. Your body can make the small amount of glucose you need without any difficulty.
I've been doing ketosis for the last 14 months or so. My macros are something around 5% carbs, 20% protein and 70% fat. It is a high fat diet with moderate protein. Some people have success doing it with high protein but they tend to be a minority.
My take? It has been life changing for me. Both my health and happiness have improved. With such a positive quality of life change, I can't ever imagine going back to a higher carb, or even moderate carb, diet.
The most obvious change was the drop in appetite and carb/sugar cravings. Those are almost gone. I had reactive hypoglycemia before changing my diet so I was shaking and light headed if I did not eat at least every two hours. Now? I can skip eating for a day if I want and my blood glucose stays steady. No shakes or weakness. I'm not reliant on carbs for fuel so it really frees me up from having to manage that.
I also became prediabetic a couple of years ago. I was not obese and weight loss does not help me manage my insulin resistance. I lost 20% of my body weight and am in the middle of a normal BMI now but I need to eat LCHF in order to avoid BG fluctuations.
Other benefits included better hair and skin, fewer autoimmune issues, fewer headaches and better cognition. That last one was a shocker but after about a month or so of ketosis my thinking became noticably clearer. I was only 41 so I wasn't expecting that one. Bowel movements are also easier and smaller, I have less gas, and my breath has actually improved - a bit fruity even. Bad breath is really not a common side effect of ketosis, although it is less rare in those folks who are doing it with higher protein.
My only downside is the food restrictions. You have to think a bit more about the foods you will be eating and sometimes plan ahead. That one was not a big one for me since I have celiac disease and can't safely have many other people cook for me anyways. I really do enjoy LCHF foods though so it hasn't been a hardship at all. Cheese, meats,veggies, nuts, and coconut are my staples. All yummy.
Sweets and baked goods aren't worth the negative effects on my well being.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.
and Glucose is a more efficient brain fuel.
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=1
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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All carbs turn in to sugar in the body whether you use them or not.erider0505 wrote: »Your body needs healthy fats (coconut oils, grassfed butters, etc) Carbs turn into sugar in the body if not used up.
Incorrect. You burn fat EXCLUSIVE at rest regardless if you're in surplus or not.In order to burn fat you need to eat fat and lower your carb intake.
That may work for you, but I feel great when I can eat sugar laden ice cream if it fits into my calorie budget.You won't be hungry or feel deprived at all. I follow a high fat/low carb diet and test my Ketones every morning. Follow the 80% Fat, 15% Protein and 5% Carb rule. I've never felt better.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Loves2snack wrote: »I'm not sure why the super low carb craze is making its way ba ck, bit I don't like it!
First off, let me say I was an avid Atkins diet follower for a couple of years. I have always been obese but, doing low carb just made it worse. I lost about 90 pounds in 7 months. I went from almost 300 to about 215-220. If you have any issue with binge eating, RUN! When you lower your carbs like this and have super bad craving for sugar and bread its going to run your life. Then when you go to eat it you will eat ALL OF IT and some AND THEN it will go on and on and next thing you know you gained all your weight back plus some...
I had the opposite experience, my super bad cravings disappeared when i did low carb, it was a freeing feeling and one huge struggle i didn't have to deal with anymore! When i went back to moderate carbs i gained a couple of pounds of water weight which i lost again within 2 weeks. Of course if i went back to eating whatever and how much i wanted i would have regained the weight, but i continued to weigh my food and log it here and continued to lose, albeit slower and with a higher appetite and returned cravings, but there is no way, no how i'm going to regain all the weight i lost and have to go through this whole dieting crap again!!
The bottom line is, this woe suits some people perfectly and others not so much. Weight loss is a lot of trial and error.
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Christine_72 wrote: »Loves2snack wrote: »I'm not sure why the super low carb craze is making its way ba ck, bit I don't like it!
First off, let me say I was an avid Atkins diet follower for a couple of years. I have always been obese but, doing low carb just made it worse. I lost about 90 pounds in 7 months. I went from almost 300 to about 215-220. If you have any issue with binge eating, RUN! When you lower your carbs like this and have super bad craving for sugar and bread its going to run your life. Then when you go to eat it you will eat ALL OF IT and some AND THEN it will go on and on and next thing you know you gained all your weight back plus some...
I had the opposite experience, my super bad cravings disappeared when i did low carb, it was a freeing feeling and one huge struggle i didn't have to deal with anymore! When i went back to moderate carbs i gained a couple of pounds of water weight which i lost again within 2 weeks. Of course if i went back to eating whatever and how much i wanted i would have regained the weight, but i continued to weigh my food and log it here and continued to lose, albeit slower and with a higher appetite and returned cravings, but there is no way, no how i'm going to regain all the weight i lost and have to go through this whole dieting crap again!!
The bottom line is, this woe suits some people perfectly and others not so much. Weight loss is a lot of trial and error.
That has been my experience as well. I was much more prone to binging behavior when I ate a standard, higher carb diet. It is liberating to be able to eat like a normal person! Without the endless hunger and cravings I can trust myself around food. I've dabbled with keto level carb intake, but much prefer the variety and flexibility a moderate carb approach (50-80 g per day) gives me, and at either level I am freed from the nagging hunger and cravings. If I go above 100 g the hunger comes rushing back. No thanks!
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I thought that glucose can be formed from protein?
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