Ketogenic diets: Yay or Nay?
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warmxintentions
Posts: 43 Member
I have seen a few a people lose weight on ketogenic diets such as atkins...has anyone had success with this, and if you did, any tips?
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Replies
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Nay. Not for me! I was miserable for the six months I was low carb. I put the weight back when I stopped. I then discovered that just calorie counting accurately was all I needed to do. Happy dance!7
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Tiny_Dancer_in_Pink wrote: »Nay. Not for me! I was miserable for the six months I was low carb. I put the weight back when I stopped. I then discovered that just calorie counting accurately was all I needed to do. Happy dance!
Ditto, mine probably leans more towards Keto, but not on purpose. I like to eat a lot of proteins and I try and avoid carbs in baked goods and treats. I don't pay much attention to fats unless they are going to kill my daily calories.2 -
Yay for me.
I have been on and off keto for over 5 years. I'll stick with it for a while, then start missing carbs and return to old fashioned CICO.
I restarted keto today actually, because I was sick of feeling hungry all the time eating carbs. In the past, I've been most successful in weight loss while following strict keto. I achieved my lowest weight ever while doing keto. So I've decided to pursue it again and stick with it this time.
Benefits of keto (that I've personally experienced)
- Waaaay less hunger and very gradual hunger feelings.
- No bloating/gas.
- More stable energy levels.
- Better breath!
Cons of keto
- Missing carbs. Delicious carbs.
- Constipation (can be easily fixed up with some Magnesium supplements)
- Challenges eating out with friends - finding restaurants that have meals that fit into your diet.
- More expensive grocery bills.
If you have any other questions, let me know.7 -
Yay for me.
I have been on and off keto for over 5 years. I'll stick with it for a while, then start missing carbs and return to old fashioned CICO.
I restarted keto today actually, because I was sick of feeling hungry all the time eating carbs. In the past, I've been most successful in weight loss while following strict keto. I achieved my lowest weight ever while doing keto. So I've decided to pursue it again and stick with it this time.
Benefits of keto (that I've personally experienced)
- Waaaay less hunger and very gradual hunger feelings.
- No bloating/gas.
- More stable energy levels.
- Better breath!
Cons of keto
- Missing carbs. Delicious carbs.
- Constipation (can be easily fixed up with some Magnesium supplements)
- Challenges eating out with friends - finding restaurants that have meals that fit into your diet.
- More expensive grocery bills.
If you have any other questions, let me know.
Super helpful! I think I'm going to give it a 30 day trial and see how i feel!1 -
warmxintentions wrote: »Yay for me.
I have been on and off keto for over 5 years. I'll stick with it for a while, then start missing carbs and return to old fashioned CICO.
I restarted keto today actually, because I was sick of feeling hungry all the time eating carbs. In the past, I've been most successful in weight loss while following strict keto. I achieved my lowest weight ever while doing keto. So I've decided to pursue it again and stick with it this time.
Benefits of keto (that I've personally experienced)
- Waaaay less hunger and very gradual hunger feelings.
- No bloating/gas.
- More stable energy levels.
- Better breath!
Cons of keto
- Missing carbs. Delicious carbs.
- Constipation (can be easily fixed up with some Magnesium supplements)
- Challenges eating out with friends - finding restaurants that have meals that fit into your diet.
- More expensive grocery bills.
If you have any other questions, let me know.
Super helpful! I think I'm going to give it a 30 day trial and see how i feel!
You should! 30 days should be plenty to decide if you like it or not.
The first week can be rough - "keto flu" is common, as your weight weight is flushed out and your electrolytes can become imbalanced. Supplementing with extra sodium, potassium and magnesium helps A LOT. I supplement with "Nu-Salt" (a sodium-free salt substitute - full of potassium) and Magnesium Citrate tablets. You can mix potassium salt and table salt into your drink (Mio is tasty) or some bone broth to replenish your electrolytes.
Expect to lose around 3-5lbs in the first few days - that's water weight! It will slow down quickly.
Calorie counting is still important. The nice thing about keto is that fat is FILLING, so it's easy to naturally stick to your deficit. But counting is still the goal, it is possible to overeat on keto.
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Im nervous to try it out...i will miss my carbs, but not my fat haha its a trade off im willing to make.0
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warmxintentions wrote: »Im nervous to try it out...i will miss my carbs, but not my fat haha its a trade off im willing to make.
It's really not too hard. There are many substitutes you can make. It's easy to make keto cheesecake, cake, bread, buns, bagels, pizza... You can do a lot with almond flour, coconut flour and sugar substitutes like erythritol and stevia. They won't taste exactly the same but they're not bad.
The main things I miss are sushi, REAL pizza, pasta, poutine/fries. I'll sneak in a cheat meal once or twice a month to deal with those cravings.
My favourite keto meals are: bacon & eggs, quiche, chicken wings, steak, cheesy cauliflower/broccoli, bunless hamburgers, berries & whipped cream, cheesecake, sausage & peppers, jalapeno poppers.
Here are some good recipe sites:
ibreatheimhungry.com
https://www.ruled.me/1 -
I've been eating keto on and off as well since 2015 and for me it's the easiest way of eating to lose weight. I'm actually starting it back up today because I've been feeling crappy eating way too many carbs recently. I've also done IIFYM but do find myself hungry more often. I often hit up the two sites listed earlier. There are great recipes there for when you're craving something but need a low carb alternative.3
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I've been keto for most of two years. It's all plus for me. Maybe inconvenience, but that really is nothing compared to avoiding gluten as a celiac. I do miss sweets a bit but the less I eat them the less I want them. Eating sweets, and to a lesser extent any carb, tends to drive the cravings. I'm okay once I've been away from them for a few days.
Pluses:
Better BG
no reactive hypoglycemia
better skin and nails
better energy and sleep
less joint pain
improved cognitive skills
fewer stomach issue or BM issue
fewer headaches
less gas
less hunger
less cravings
lose slightly faster than expected
I don't find my grocery bill is more because the volume of food I eat is less. Plus I rarely by prepackaged and processed/ultraprocessed foods (beyond meat being wrapped and eggs in a carton).warmxintentions wrote: »Yay for me.
I have been on and off keto for over 5 years. I'll stick with it for a while, then start missing carbs and return to old fashioned CICO.
I restarted keto today actually, because I was sick of feeling hungry all the time eating carbs. In the past, I've been most successful in weight loss while following strict keto. I achieved my lowest weight ever while doing keto. So I've decided to pursue it again and stick with it this time.
Benefits of keto (that I've personally experienced)
- Waaaay less hunger and very gradual hunger feelings.
- No bloating/gas.
- More stable energy levels.
- Better breath!
Cons of keto
- Missing carbs. Delicious carbs.
- Constipation (can be easily fixed up with some Magnesium supplements)
- Challenges eating out with friends - finding restaurants that have meals that fit into your diet.
- More expensive grocery bills.
If you have any other questions, let me know.
Super helpful! I think I'm going to give it a 30 day trial and see how i feel!
Make sure you increase your sodium to at least 3000-5000mg per day. There's 2300 mg of sodium in a teaspoon of salt-many find they need close to a tablespoon of salt per day.
If your electrolytes (sodium, magnesium and potassium) get low you'll experience, fatigue, headaches, stomach or BM issues, brain fog, muscle aches and cramps. Drink broth, salt most food, add salt to water or use salt tablets and it will turn things around within a couple of hours.6 -
I can't do it myself but more power to you if you can!1
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I've been keto for most of two years. It's all plus for me. Maybe inconvenience, but that really is nothing compared to avoiding gluten as a celiac. I do miss sweets a bit but the less I eat them the less I want them. Eating sweets, and to a lesser extent any carb, tends to drive the cravings. I'm okay once I've been away from them for a few days.
Pluses:
Better BG
no reactive hypoglycemia
better skin and nails
better energy and sleep
less joint pain
improved cognitive skills
fewer stomach issue or BM issue
fewer headaches
less gas
less hunger
less cravings
lose slightly faster than expected
I don't find my grocery bill is more because the volume of food I eat is less. Plus I rarely by prepackaged and processed/ultraprocessed foods (beyond meat being wrapped and eggs in a carton).warmxintentions wrote: »Yay for me.
I have been on and off keto for over 5 years. I'll stick with it for a while, then start missing carbs and return to old fashioned CICO.
I restarted keto today actually, because I was sick of feeling hungry all the time eating carbs. In the past, I've been most successful in weight loss while following strict keto. I achieved my lowest weight ever while doing keto. So I've decided to pursue it again and stick with it this time.
Benefits of keto (that I've personally experienced)
- Waaaay less hunger and very gradual hunger feelings.
- No bloating/gas.
- More stable energy levels.
- Better breath!
Cons of keto
- Missing carbs. Delicious carbs.
- Constipation (can be easily fixed up with some Magnesium supplements)
- Challenges eating out with friends - finding restaurants that have meals that fit into your diet.
- More expensive grocery bills.
If you have any other questions, let me know.
Super helpful! I think I'm going to give it a 30 day trial and see how i feel!
Make sure you increase your sodium to at least 3000-5000mg per day. There's 2300 mg of sodium in a teaspoon of salt-many find they need close to a tablespoon of salt per day.
If your electrolytes (sodium, magnesium and potassium) get low you'll experience, fatigue, headaches, stomach or BM issues, brain fog, muscle aches and cramps. Drink broth, salt most food, add salt to water or use salt tablets and it will turn things around within a couple of hours.
Thank you! Btw ur biceps alone give me motivation! Haha1 -
I've been doing it since November 2016, and I'm loving it so far. "Just" counting calories wasn't easy for me to sustain because I was always hungry and obsessed about food. Now, I feel more carefree about food, I don't need to count calories to lose/maintain, and I have more energy.1
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codename_steve wrote: »I've been doing it since November 2016, and I'm loving it so far. "Just" counting calories wasn't easy for me to sustain because I was always hungry and obsessed about food. Now, I feel more carefree about food, I don't need to count calories to lose/maintain, and I have more energy.
Thats what I'm counting on. I dont want to obsess over everything, but i do know that macro counting with this is important at first. Ive tried everything but this.1 -
codename_steve wrote: »I've been doing it since November 2016, and I'm loving it so far. "Just" counting calories wasn't easy for me to sustain because I was always hungry and obsessed about food. Now, I feel more carefree about food, I don't need to count calories to lose/maintain, and I have more energy.
But you need to count carbs, and while you're obese I'm sure you can inadvertently create a deficit but when you cry plateau don't think you are exempt from the energy balance equation simply because you cut a food group lol6 -
First, Atkins is not a ketogenic diet. Just sayin'...
Do some research before jumping in. Take a look at Whole30.com. It's technically not keto, but it's close.
And google "Ketogenic diet". There is a ton of info on it.
Do your own research and take advice from MFP forums carefully and selectively.
Good luck.2 -
vikinglander wrote: »First, Atkins is not a ketogenic diet. Just sayin'...
Do some research before jumping in. Take a look at Whole30.com. It's technically not keto, but it's close.
And google "Ketogenic diet". There is a ton of info on it.
Do your own research and take advice from MFP forums carefully and selectively.
Good luck.
I don't understand how a diet that includes all kinds of squash, potatoes, and fruit is close to keto. I mean, someone could do Whole30 and keto at the same time, but if you're just following the program as written, it isn't close to what I understand keto to be -- minimizing carbohydrates and maximizing fat.8 -
I googled keto and atkins was the first thing that popped up, but i continued searching and now have a better idea0
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vikinglander wrote: »First, Atkins is not a ketogenic diet. Just sayin'...
The induction phase of Atkins is 100% keto. Then it moves on to incorporating more carbs, I believe.
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I like ketogenic diets and have been in ketosis for a few weeks at a time when dieting on low calories and no carbohydrates.
Personally I don't think a no carb, high fat diet is compatible with real world day to day life. A sustained calorie deficit will suffice.4 -
all that fat is not good for you.... I have been on low carb/ketogenic diets for many years because its an easy diet and you can eat some fatty yummy foods..... but i ended up with medical problems from it.... type 2 got worse.... I have been on plantbased diet for several months now and am healthier than i ever have been... blood sugar normal, blood pressure normal... off 2 different bp meds.... lost about 30 pounds...... sleep better.... your body might be able to handle all that fat.. and a real keto diet is about 80% fat.... feel free to holler at me anytime you want...... think real hard about it....2
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