Ketogenic diet

rachelpower82

Hey
Im wanting to start the keto diet as I like the sound of it and results can be quite quick. Am interested to se if there have been any negative side effects to anyone who have done it? Also, is there a go to site for help with meal plans etc? Do you still keep an eye on calories or more macros? Thanks in advance Oh and anyone with an open diary following keto feel free to add me.

Gallowmere1984

The "quick weight loss" you're expecting is just water loss from glycogen purge, and will come back as soon as you reincorporate carbs into your diet. Macros do matter, but you will absolutely require a caloric deficit in order to lose weight.

That said, http://ruled.me has a macros calculator, and a bunch of recipes you can look through. He also offers 30 day meal plans and the like to get you started, but he charges for direct involvement. Not sure what he charges, as I mostly just use the site for recipes.

ETA: I run keto, and my diary is public, if you want to have a look.

anydaynow0786

I tried it and it works initially like @Gallowmere1984 said, but then constipation is a real side effect. Some people hit a plateau in week 4 and never lose any more weight for two months despite following closely and sticking to it. Everyone is different. If you don't have a lot of weight to lose it may work for you but the minute you stray from it, or go over your carbs limit you gain weight overnight.

Gallowmere1984

anydaynow0786 wrote: »

I tried it and it works initially like @Gallowmere1984 said, but then constipation is a real side effect. Some people hit a plateau in week 4 and never lose any more weight for two months despite following closely and sticking to it. Everyone is different. If you don't have a lot of weight to lose it may work for you but the minute you stray from it, or go over your carbs limit you gain weight overnight.

Constipation is generally only a problem when consuming too much protein. In fact, most people running high fat tend to have thr exact opposite problem, until their bodies adjust to the change. Setting a macro ratio of 65-80% fat will generally always avoid the plugged gut issues.

Sued0nim

Join the keto group

But yes water weight, keto flu, can be expensive and restrict social activities and it has to be the way of eating that works for you and you can stick to rather than going in with a quick fix mentality

andysport1

its a brilliant diet however there are some serious risks, if you don't get it right you may cause irreversible damage to your kidneys, could actually cause a heart attack, so its really important to have a plan and stick to it, make sure you get enough of your daily vitals.

Gallowmere1984

Sued0nim wrote: »

Join the keto group

But yes water weight, keto flu, can be expensive and restrict social activities and it has to be the way of eating that works for you and you can stick to rather than going in with a quick fix mentality

It's only expensive if one insists upon buying all of the random niche stuff that people associate with it. Almond flour, flax seed, artificial sweeteners, etc. However, if you just go for fatty meats, butters, oils, and creams, it can be absurdly cheap. Luckily, we live in an era where fatphobia is still a thing, so fattier meat cuts are almost always cheaper (except where steaks are concerned).

Hell, if one were so inclined, and running a 2000 kcal/day diet, you could live for about $4 per day on Spam, bacon, eggs, 73/27 ground beef, and a vitamin supplement.

Tara4boys

I would suggest really reading up on keto/LCHF and see if its really something you think you can do. It's not for everyone. Don't do it JUST to lose the weight. If you lose 30# and go right back to eating chips ahoy and little ceasars the weight WILL come back. That's the same for any WOE whether it's CICO, WW, vegan, paleo, whatever. I am really thrilled with this WOE and can see myself sustaining this WOE.


http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group Here's the link to the group. I HIGHLY suggest joining it - there are a lot of knowledgeable folks. Rather than... example above poster mentioned kidney damage - that's with high protein diets (like Atkins and certain medical weight loss centers) keto/LCHF is a high FAT diet with low carbs and moderate protein. I only eat 20% protein - that's hardly taxing my kidneys. Anyway...

I started LCHF mainly to manage blood sugar (I'm insulin resistant). Also Alzheimer's runs in my family big time (mother and both grandmothers - heartbreaking!) and this WOE is beneficial to preventing it. On any other calorie reduction plan (even moderate calorie deficit), I was STARVING. The biggest benefit to me (aside from preventing diabetes - which is a HUGE one) is I am satisfied. I'm not thinking about food ALL.THE.TIME. That might seem small, but I can't tell you how freeing it is for me. The biggest disadvantage to me and how I like to eat on the WOE is there is a LOT of cooking involved. But I've done other "clean diets" also require a lot of cooking. I do spend more on groceries, but it's worth it to me. I can either buy bacon and almond flour now or insulin and pills later. Eating out (at a restaurant) easy. Eating at a friend's house where you have limited choices is hard.

Honestly, I have the triple threat -hypothyroid, insulin resistance, and PCOS. So let's just say weight doesn't typically "fall off" of me, but I have lost steadily with LCHF (average 1.5#/week).

megbugs

Hi! My husband was put on a keto diet by his doctor so I'm following it as well to support him (plus I prepare all the meals). Feel free to add me. I've lost 60+ pounds in 8 months just doing CICO and have found that I'm losing 2-3 lbs a week on keto. My husband's been put on a 20g carb/day program (which only includes meat & low carb vegetables & cheese -- no fruit, potatoes, grains, and a lot of vegetables are too high like corn, peas & tomatoes). It's been very restrictive and week 3 I ate a cupcake sooooooooo I'm not perfect but I'm still losing. My husband has dropped 25 pounds in 3 weeks but he has more to lose. I think the science behind keto makes a lot of sense -- it trains your body to use fat as fuel and burn stored fat instead of glucose. It also helps with cravings....I don't have so much of a sugar tooth anymore, well unless you put $5 cupcakes in front of my face hahaha. I'm starting to get bogged down with all the "diets" out there --- keto, whole30, iifym, etc. etc. My overall goal was to lose 100lbs so another 40lbs and I'll reevaluate.

bethany68

Hi all,

I am hoping some of you could help answer some questions on Keto. I started 8 days ago, I used the calculators on reddit to make sure my numbers are correct. I have a few concerns:

a) my hair is already falling out (the past two days to be exact it started)
b) constipation ( I ordered a fiber complex hoping that helps)
c) I haven't saw the scale move

I am monitoring my protein as I have read if you go over, that will cause the weight loss to stall.

Any advice would be great,
Beth

megbugs

I'm not sure about the hair falling out...could be a vitamin deficiency like zinc. For b) the doctor told us to put 1/2 chicken boullon in hot water every night to restore electrolytes in your system and help combat too much protein which causes constipation. With the bouillon and regular exercise, I haven't had any constipation. For c) have you been tracking your calories? There's a facebook page called Ketogains that emphasizes counting calories and using a macro calculator to find out how many calories, g protein, g fat & g carbs you should be consuming.

MelaniaTrump

Keto works.
From Time Magazine quote :
"Research is mounting that saturated fat is better for you than processed carbohydrates like sugar and white bread"
http://time.com/4386248/fat-butter-nutrition-health/

erider0505

@bethany68 - I drink 1 tsp Himalayan Pink Salt in 8oz of water every morning and it keeps things running smoothly for me. You may try that. Also try to be at 80% Fat, 15% Protein and 5% Carbs. Also, drink 1 gallon of water a day too. You need to water to flush everything out.