Keto straight talk
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Sunny_Bunny_ wrote: »Gonna confess my true fangirl status
I invited Amy Berger to come check out how well received her blog post was among our group members.
I'm Kerri btw...
SWEET!4 -
Sunny_Bunny_ wrote: »
I always added more fat just to get my ratio. I am so changing that, Thanks! ; )6 -
cstehansen wrote: »I figure it will likely be several months or more until I find that sweet spot where my food choices are such that they are healthy for my body and not so strict that they are a detriment to my stress levels.
Yes! Take your time and get it right! As we are fond of saying in this group, "It's a marathon, not a sprint.""The_MrsMoser wrote:This was a great read (long, but GREAT)! As I gear up for the new year I've been reading a lot and getting involved in other forums because I want to make sure I'm "doing it right." This made me feel better about having my own approach, and finding what works for ME!
This is key. People need to understand that there is no ONE right way to achieve health goals, especially since there are so many possible health goals out there. Thank goodness we have lots of different metabolisms, viewpoints, experiences, n=1 experiments, results, etc. in this group, so we can all learn from each other and hopefully find what works best for each of us.
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Oh and Sunny_Bunny your looking fabulous! What a great photo!2
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In the great sea of diet gurus and the little lake of Keto experts, Stephen Phinney and Jeff Volek stand out, not only for their extensive research and knowledge, but also for their oft-verbalized recognition that people are simply different* (the goal therefore being to sensibly apply legitimate scientific research to individual cases.)
You can find segments from a joint interview that are labeled by topic on the JumpstartMD YouTube channel.
(The December 2016 presentation by Phinney on the Low Carb Down Under channel is the most recent vid I know of.)
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* "What's good for the gander may cook the goose."5 -
Can anyone suggest a good way of making sure you get enough electrolytes? Lower-leg swelling always an issue here. I salt food with sodium and potassium salts, but still not sure if it's helping.1
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Can anyone suggest a good way of making sure you get enough electrolytes? Lower-leg swelling always an issue here. I salt food with sodium and potassium salts, but still not sure if it's helping.
Broth made from bouillon cubes is a tried/true method many use.
I don't like broth myself, so I make crystal light lemonade (I use the 1.5L/1.5qt packet mix) and add 3 TBSP real lemon juice (provides potassium), 1 tsp salt (for sodium) and 2 TBSP Truvia to help make it more palatable.2 -
Another great read by Low Carb RN featuring Dr Eric Westman videos.
https://lowcarbrn.wordpress.com/2016/03/29/can-i-say-it-again-dont-force-the-fat/
She also shared some great graphics from Dr Ted Naiman
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Sunny_Bunny_ wrote: »Another great read by Low Carb RN featuring Dr Eric Westman videos.
https://lowcarbrn.wordpress.com/2016/03/29/can-i-say-it-again-dont-force-the-fat/
Great stuff, thanks!
Eating more protein from min. 20g to min 25g, 4x daily, is on my list of experiments for 2017. Hoping to find a sweet spot just shy of pushing my BG up (again).
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Can anyone suggest a good way of making sure you get enough electrolytes? Lower-leg swelling always an issue here. I salt food with sodium and potassium salts, but still not sure if it's helping.
Have you tried making "Keto-ade?" The way I make mine is to add 1/4 tsp. sodium chloride (table salt), 1/4 tsp. potassium chloride (salt substitute), 4-5 drops liquid stevia, and 1 Tbsp. lime juice to 16-20 oz. of water.
Morton's "Lite Salt" is a combination of sodium chloride and potassium chloride, so 1/2 tsp. of that is quick and easy. Some people use Mio to flavor their keto-ade instead of the lime juice and stevia. Just use whatever you like. It really helps me when I'm feeling blah, headache-y, or have muscle aches. I'll drink one serving a day on normal days, and sometimes two if I do a long walk or a heavier workout.7 -
What an amazing eye-opening read!! I see exactly these kind of crazy conversations on a forum I belong to on faceache so may embrace and drop this article in there!!!2
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Be brave - not embrace!!
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That was a really insightful read; thanks so much for posting!
Also, it struck me how she happened to list my own circumstances 3 in a row here.
Like I said in the fasting post: different goals might require different strategies. What are you looking to accomplish? Do you have cancer? Do you have Alzheimer’s? Have you suffered a traumatic brain injury? ** Do you have multiple sclerosis? Do you have PCOS? Are you trying to lose body fat? ** Are you an endurance athlete? Are you a powerlifter? Are you underweight and looking to gain mass? What is YOUR #context? The exact same dietary approach might not be suitable for all of these circumstances.2 -
Bump to follow. I need to have time to sit and focus while reading this. Thank you for sharing.1
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Thanks so much for posting this! What a great read!!! And I was feeling like dooky, because someone said that I ate too many veggies to be low carb.4
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@Sunny_Bunny_ thanks for sharing the link.
Over the last two years I have evolved in the direction of her thinking since pain management and improving health markers is more important to me than more weight loss today.
I knew my time to reverse my years of health decline was short in the fall of 2014 so was more focused on ketosis. I am no longer enslaved by a driving force to live on carbs.
Thanks again.3 -
I had an ALCAT test done recently and BINGO...gluten allergy. Which I had already figured out just by noticing my tendency to binge on bread.2
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For a lot of years I've told various doctors that it seemed like I ought to be able to live off the 'fat of the land' because of my morbid obesity. They would chuckle a bit and give me the eat-small-meals-several-times-a-day-exercise-more lecture. Well, turns out I wasn't so wrong, after all. The concept of "If your body is already HF, all you need is the LC" is an eye opener. Now I believe that eating too much good fat has kept me from losing body fat. Combined with intermittent fasting, I'm hoping that this will be the year of improved health and fat loss for me. Thank you for this great information!8
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Love! Thank you for sharing!!2
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Love. It.
I printed it for easier reading and highlighting!
Thanks!2 -
Great read, have to admit I needed to read this too2
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Wow thanks for sharing this!!! It really hit home.2
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I agree that one may eat too much fat or reduce veggies too much when one is trying to lose weight on keto. I find I do better when I eat more lower carb vegetables (I actually don't even count the carbs of greens, eat as much as I want) and eat some berries most days. And with moderate carb foods, quantities may matter. I am capable of eating a ton of carrots if I let myself.
One thing that is important to remember in finding balance seems to me though to be aware that too much protein will turn into glucose. It took me a while to understand this because I had the impression I needed low carb high protein and I simply wouldn't lose with high protein.2 -
I agree that one may eat too much fat or reduce veggies too much when one is trying to lose weight on keto. I find I do better when I eat more lower carb vegetables (I actually don't even count the carbs of greens, eat as much as I want) and eat some berries most days. And with moderate carb foods, quantities may matter. I am capable of eating a ton of carrots if I let myself.
One thing that is important to remember in finding balance seems to me though to be aware that too much protein will turn into glucose. It took me a while to understand this because I had the impression I needed low carb high protein and I simply wouldn't lose with high protein.
I agree some may do well with high protein but after years of atkins Induction phase and failing it doesn't work for me. I don't think fat is the demon, it's all about balance and what works for the individual1 -
Oh my goodness, I'm only on point 3, but YES!!!!!
LOVED this:
And TIL: I'm "casual Keto"
I don't agree with this if you are LC under 15g a day than all that is left for you is protein if you cut out fat, maybe it works for most but not for all. I do agree that fat to much fat isn't the way to go but come really what is the message here?0 -
There are people who believe the reason this woe works is because fat is magical if worked in their macros. They will overcompensate fat and then feel frustrated when they are not losing weight. In other words there is no need to add copious amounts of fat for this LCHF to work. Our bodies will use the fat we already have stored as fuel, thus resulting in true fat loss. It's the LC part that helps lose weight. In my situation, my weight loss slowed to a crawl since I wasn't watching my cals too. Now I still eat HF food because that's my preference and too many carbs affects my blood sugar levels
Now I try to watch portions and stop when I'm full which is not that difficult on this woe. But i had been eating out of habit so I know that was affecting my weight loss too.3 -
kimberlyb6682 wrote: »I don't agree with this if you are LC under 15g a day than all that is left for you is protein if you cut out fat, maybe it works for most but not for all. I do agree that fat to much fat isn't the way to go but come really what is the message here?
The "additional" fat comes from your stored body fat, which your body metabolizes preferentially over protein. This is why the macro hierarchy when figuring out what to eat = limiting carbs first, hitting protein target 2nd (based on size & activity), and filling it fat as needed for the desired caloric deficit and to maintain satiety.
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Thanks for posting. Really helpful. Because I believed I was doing it wrong.
I have been all over the place and I am just coming back into a balanced approach. Started with high fat but felt crappy." Do not be afraid of fat" isn't the same as" eat all you want for
ever". the blood work said "Low fat". Tried that. Felt better but too, too restrictive, not happy. This article was very timely because I had decided to do my own thing and just eat moderately but without simple sugary carbs. Feel better and losing weight.
This article reinforced what I am dong.
I also found this:
http://diet.lovetoknow.com/wiki/1200_Calorie_Low_Carb_Diet_Meal_Plan
Now, I don't believe the carbs are essential blurb or the "snacks are important even 2-3 hours" stuff but I did find it interesting that this was labelled the 2017 diet of the year, and that it came out of John Hopkins. Also, for us shortie women, there are very few diets that are based on 1200 calories, we always have to extrapolate. Main stream low carb sensible eating.5 -
kimberlyb6682 wrote: »Oh my goodness, I'm only on point 3, but YES!!!!!
LOVED this:
And TIL: I'm "casual Keto"
I don't agree with this if you are LC under 15g a day than all that is left for you is protein if you cut out fat, maybe it works for most but not for all. I do agree that fat to much fat isn't the way to go but come really what is the message here?
It seems you are interpreting this as suggesting to eat low fat though... that's not what it means. It's only meant to clarify that if your goal is to lose body fat then you would be wise not to ADD too much butter, coconut oil or other ADDED fats to your ALREADY high fat foods. Which is what many people think is how and why keto works. It's not the consumption of fat that makes it work. It's the lack of carbs. Eating more fat doesn't make it "better" or "work faster" even if it does create more ketones. Ketones are just the end product of fat oxidation. They don't cause body fat loss. And they aren't necessarily indicative of body fat loss. And if someone is eating a high fat meat and adding quite a lot of extra fat to it, you can be pretty confident that a significant amount of the fat used for energy is going to come from that consumed fat for quite a while.
If a person can be satisfied for 5 hours by eating a 6oz beef patty with a slice of cheese and a vegetable with 1/2Tbs butter, that's all they needed to eat. But some people will add butter to the meat and maybe add 1-2Tbs butter to the veg and maybe also have a fatty coffee because they think they are "supposed" to eat that much fat. Then still eat again in 5 hours or so. The first example is "eating fat to satiety". They were satisfied until next meal time just fine with less fat. If they could not be satisfied with that much, then they should probably add more fat but it's not a free for all. It's a matter of determining how much you need at each meal to last 5+ hours. To reach satiety... eating more than is needed just prevents body fat loss. If that's a persons goal, then it's counter productive.
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The person losing 2 pounds a week is automatically adding about a thousand calories a day to their CI.1
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