Just starting Keto and at a total loss.
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I'm day three keto. But how simple is this.
Fried eggs (2) for breakfasted fried in the bacon fat. And two strips of bacon. Dinner 6 oz of steak cooked inside with a little garlic and Irish butter and 3 cups broccoli and cauliflower steamed with Irish butter. ( eyeball amount their so hard to size.)
You don't have to get to technical with the food. Start simple and when you start getting tired of plain veggies and steaks then Learn some easy stuff.
And from what I learned it's 5% carbs 25% protein and 70 % fat
It's all trial and error for us newbies but from what I've seen and heard so far it seems like the best fit.
Good luck. Add me if you would like
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I do low carb high fat (not keto) and absolutely love it. It's no more successful than simply eating less than you burn but for me, the benefits go far beyond losing weight. My mind is clearer, skin is clearer (25 but my face still hasn't recovered from puberty), I have much more energy and generally just happier. I love it because I don't get hungry and I don't have cravings. Like every way of eating, It's only as complicated as you make it. You don't need to follow recipes, You can just skip or replace high carb foods. Instead of potatoes, have butternut squash. Instead of pasta, have pulses. Instead of a sandwich, have it as a salad. A typical day for me is something like:
Breakfast- eggs and vegetables or whatever is in the fridge - chicken, salmon, cheese etc
Lunch - usually more eggs, or large salad filled with a protein, olives, and regular salad veg
Dinner - meat or fish and veg, sometimes stir fry or stew
Once you have the basics down, there literally is no end to the possible things you can make. Low carb I'd basically just a little stricter than a regular balanced diet, It doesn't need to be hard work.7 -
MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
I guess the "magical" thing about keto for me was that it decreased my appetite and pretty much nixed my cravings, which made losing weight effortless.
If people who have struggled with their weight/appetite/cravings for years also have this same experience, then it could feel magical to them too.21 -
MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
I can't really speak for anyone else, but it could be that a lot of keto/low carbers totally understand it's not magical. The OP didn't suggest that either she or the individual recommending it to her felt it was magical or anything beyond CICO. I often see anti-keto comments on these threads from people who toss that assumption in there, when it was never implied. The OP's client simply found a way of eating that worked well for him & his girlfriend & enthusiastically shared it with the OP.
I once commented that a low carb diet was the key to my success & another commenter assumed I somehow meant carb calories are different from other calories. There are other factors that keto/low carbers appreciate beyond calories, like appetite & satiety.
Fair enough, thank you. I realize I am generalizing. (And I have done keto in the past) I see many, many Keto threads where people are so focused on the macros with no mention at all of a calorie deficit - as if they can lose weight purely by certain macros. That's where my mention of "magic" comes in. OP had questions about macros, and no mention of target calories, so i was "triggered."
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Christine_72 wrote: »MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
I guess the "magical" thing about keto for me was that it decreased my appetite and pretty much nixed my cravings, which made losing weight effortless.
If people who have struggled with their weight/appetite/cravings for years also have this same experience, then it could feel magical to them too.
But that's a different subject entirely. I don't ever criticize anyone's personal choice, because I know how much behavioral strategies and "mind tricks" of all kinds play an important role in weight loss.
It's usually not presented the way that you describe it. It is presented as a type of alchemy by the "true believers", a magical plan that operates outside the laws of physics.
And then you have situations like the OP--someone for whom it is totally unsuited right now being pushed into it by someone with no expertise.9 -
mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
I am so sick & tired of people failing to understand that ketosis and ketoacidosis are not the same.
http://www.healthline.com/health/ketosis-vs-ketoacidosis
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mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
I am so sick & tired of people failing to understand that ketosis and ketoacidosis are not the same.
http://www.healthline.com/health/ketosis-vs-ketoacidosis
That's probably why she got the "woo." Not because of the bit about keto not being "magical." That's true. It's the misinformation about ketosis being dangerous. I'm tired of it, too, but it does sound similar, and it is about ketones. One is healthy, and the other is deadly, but can only go wrong if multiple systems are failing.
Keto is the "it thing" right now. But like I said, it's a tool. Very effective for many, but also not perfect for everyone.
And...pssssst...you still have to count calories...
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@GlassAngyl It seems like you might benefit from this:
I don't do keto, but people I know who do eat low-carb veggies (like broccoli, cauliflower, spinach, etc.), a moderate amount of protein from meat and lots of fat (avocados, nuts, oils, etc.).@GlassAngyl It seems like you might benefit from this:
I don't do keto, but people I know who do eat low-carb veggies (like broccoli, cauliflower, spinach, etc.), a moderate amount of protein from meat and lots of fat (avocados, nuts, oils, etc.).
This is helpful! I was wondering where fats come from without having to fry everything..2 -
mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
I don't believe it's for everyone or some magic fix.. I will try anything that will help me not feel hungry. I use to never feel hungry. I would skip several days of eating because I'd forget. Back then I wasn't fat either. But now I can easily eat over 3k worth of calories and feel frustrated because I'm STILL hungry! That's messed up! That isn't normal! If keto will help me not feel hungry, it's my miracle diet.. I wanted to go vegetarian.. I'm not a fan of meat and I don't like most nuts... I also feel kinda sad for the animals because they all have such distinct personalities.. But that failed the first week. So far with eating mostly meat and veggies (and potatoes..0 -
MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
Yeah I agree - not "woo" at all. It ISN'T a magic pill. But what we need to understand is that the OP has already stated that they tried "eating less" and failed. So possibly "a simple CICO plan" won't work for them. There are a lot of people that can't stick to "just" CICO. They need more rules, more structure. I think the Keto thing gives them that. My take on it is that all it does is push more protein in the diet so you are more satiated, restrict the carbs (which can be calorie-heavy and not at all satiating) and wind up consuming less calories over all. It's just another way to get there.7 -
MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
You were getting woo'ed because except for "keto isn't magical," which is correct, pretty much everything else in the post you were backing was complete uninformed nonsense.
I don't keto, or even low carb, but I have very little tolerance for nonsense.13 -
Keto isn't magical but it works. I am a nutrition coach and I use ketogenic diets to help people lose weight. I have yet to see someone who isn't successful on this way of eating if they actually follow it. I personally have lost over 125lbs and maintained it on low carb/keto for 12 years.
calorie restriction is utter garbage. I have challenged other "nutrition experts" to present me with a client that has lost over 100 lbs on a calorie restriction diet and maintained it for even 5 years. I've yet to see one.
I have done several experiments having people over feed by double their caloric intake for 21 days and either gain less than 1lb body fat or actually still lose weight. The key to the ketogenic diet is not calories but hormones. Specifically insulin and glucagon. Look into type 1 diabetics. If not on insulin they can eat unlimited amounts of calories and still waste away to nothing and die. How do we think this happens if calories matter? It is because when insulin is not present to control glucagon, energy is pushed from cells without regard of requirement. Glucose gets released to blood and blood sugar rises, fat gets released from fat cells and turns to ketones, amino acids get converted to glucose and nitrogen and much of the energy is urinated out. The type 1 wastes away no matter how much they eat or how much they move. Not because they aren't eating but because hormones are not regulated.
In a proper ketogenic diet insulin is kept low which makes glucagon high. They are counter regulatory hormones. One high, the other low. Insulin stores, glucagon releases. The only difference between regular people and type 1s is that we have beta cells in our pancreas and can release insulin to regulate the energy release from the glucagon when ketones or blood sugar get too high.
People really do not understand human physiology. we are not machines. We do not burn food. Calories are a measure of energy released by burning food. We metabolize not burn. Each different macronutrient has a different hormonal/chemical response. It is not a simple input/output scenario as all the CICOpaths would have you believe and we didn't all of a sudden become lazy gluttonous people. It is the food landscape that has changed not us.
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jackmcnasty wrote: »Keto isn't magical but it works. I am a nutrition coach and I use ketogenic diets to help people lose weight. I have yet to see someone who isn't successful on this way of eating if they actually follow it. I personally have lost over 125lbs and maintained it on low carb/keto for 12 years.
calorie restriction is utter garbage. I have challenged other "nutrition experts" to present me with a client that has lost over 100 lbs on a calorie restriction diet and maintained it for even 5 years. I've yet to see one.
I have done several experiments having people over feed by double their caloric intake for 21 days and either gain less than 1lb body fat or actually still lose weight. The key to the ketogenic diet is not calories but hormones. Specifically insulin and glucagon. Look into type 1 diabetics. If not on insulin they can eat unlimited amounts of calories and still waste away to nothing and die. How do we think this happens if calories matter? It is because when insulin is not present to control glucagon, energy is pushed from cells without regard of requirement. Glucose gets released to blood and blood sugar rises, fat gets released from fat cells and turns to ketones, amino acids get converted to glucose and nitrogen and much of the energy is urinated out. The type 1 wastes away no matter how much they eat or how much they move. Not because they aren't eating but because hormones are not regulated.
In a proper ketogenic diet insulin is kept low which makes glucagon high. They are counter regulatory hormones. One high, the other low. Insulin stores, glucagon releases. The only difference between regular people and type 1s is that we have beta cells in our pancreas and can release insulin to regulate the energy release from the glucagon when ketones or blood sugar get too high.
People really do not understand human physiology. we are not machines. We do not burn food. Calories are a measure of energy released by burning food. We metabolize not burn. Each different macronutrient has a different hormonal/chemical response. It is not a simple input/output scenario as all the CICOpaths would have you believe and we didn't all of a sudden become lazy gluttonous people. It is the food landscape that has changed not us.
You are not the expert you think you are. If you want to see people succeeding long-term on calorie-controlled diets, stick around. If you want to see people doing keto but gaining because they neglect the calorie aspect, stick around.23 -
mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
Uh no. Before the invention of artificial insulin, the only way to manage diabetes was through a low carb diet. Low carb diets actually help regulate blood sugar. OP may be experiencing insulin resistance, which would account for her still feeling hungry even after a large meal. In fact, OP's experience sounds very similar to my own. I too tried vegetarian and vegan diets, and I was constantly hungry and gained even more weight. I believe this is because of the insulin resistance, which is a super early warning sign that you may be predisposed to diabetes even if not yet pre-diabetic.
No, the reason most diabetics MUST eat a certain amount of carbs is because of the insulin injections they must take. If they don't maintain their carb levels, their blood sugar will crash, which is dangerous. Had most people with type 2 diabetes known and really understood what they were headed for before they got to that state, maybe they could have managed or even reversed the disease with the proper diet. I am convinced by the knowledge of my own health issues and the experiences I've had with various types of diet, that if I do not follow a low carb diet, I will very likely end up with type 2 diabetes within the decade. Weight loss and/or weight maintenance is just a happy side effect.6 -
jackmcnasty wrote: »Keto isn't magical but it works. I am a nutrition coach and I use ketogenic diets to help people lose weight. I have yet to see someone who isn't successful on this way of eating if they actually follow it. I personally have lost over 125lbs and maintained it on low carb/keto for 12 years.
calorie restriction is utter garbage. I have challenged other "nutrition experts" to present me with a client that has lost over 100 lbs on a calorie restriction diet and maintained it for even 5 years. I've yet to see one.
I have done several experiments having people over feed by double their caloric intake for 21 days and either gain less than 1lb body fat or actually still lose weight. The key to the ketogenic diet is not calories but hormones. Specifically insulin and glucagon. Look into type 1 diabetics. If not on insulin they can eat unlimited amounts of calories and still waste away to nothing and die. How do we think this happens if calories matter? It is because when insulin is not present to control glucagon, energy is pushed from cells without regard of requirement. Glucose gets released to blood and blood sugar rises, fat gets released from fat cells and turns to ketones, amino acids get converted to glucose and nitrogen and much of the energy is urinated out. The type 1 wastes away no matter how much they eat or how much they move. Not because they aren't eating but because hormones are not regulated.
In a proper ketogenic diet insulin is kept low which makes glucagon high. They are counter regulatory hormones. One high, the other low. Insulin stores, glucagon releases. The only difference between regular people and type 1s is that we have beta cells in our pancreas and can release insulin to regulate the energy release from the glucagon when ketones or blood sugar get too high.
People really do not understand human physiology. we are not machines. We do not burn food. Calories are a measure of energy released by burning food. We metabolize not burn. Each different macronutrient has a different hormonal/chemical response. It is not a simple input/output scenario as all the CICOpaths would have you believe and we didn't all of a sudden become lazy gluttonous people. It is the food landscape that has changed not us.
I intended to still watch my calorie intake.. I'm not insane! My whole goal is to just not feel hungry. The vet and his gf said that they don't even bother with calorie counting because they are always satiated. She lost over 100 and he lost 20 .. but he wasn't exactly over weight when I met him so maybe that's all he had to lose. I'm counting calories for now to "make sure" it will work for me.. but I hope to get to the point where I have some internal cut off that is triggered naturally by no longer feeling hungry rather than unnaturally where I have to fret over everything I put in my body. It's great that it worked for you and so many others. I don't expect a miracle.. I obviously WANT to lose this weight, but at the moment I'm just trying to control bad binging habits. I have only been doing this "lightly and off and on" for a week and a half. I had one bad day where I binged.. but I blame the guest who brought in donuts and pizza..5 -
It always seems to me that the lacking advice in these forums is - go talk to your Doctor and a certified nutritionist.
While Keto isn't magic and is healthy for most- it also is unhealthy for people with certain medical issues. Like, if I were to eat a ketogenic diet it would adversely affect my thyroid as I have hypothyroidism and am on medication to regulate it.
Also, to make sure you are in Ketosis you are supposed to measure your ketones via blood or urine. From your post it seems like all of this would be too much work for what you are looking to do.
Honestly, it seems you would be better just watching your calorie intake and trying to eat more healthfully.
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Keto, Atkins, Bernstein etc. Are all low carb diets. The first week you will experience a huge loss which is water weight. After that as your appetite decreases you will lose around the same rate as anyone else but only because you lose interest in eating a slab of meat every day (at least that was my experience). Doctors recommend the diet for various reasons. If you have issues with blood sugar it can help there. The problem is that you can't eat that way for life. Some try but few succeed to never eat another potato or pasta or bread. I've done low carb diets and was usually pretty successful at losing but NEVER at maintaining. I finally started just counting calories and have lost over 100 lbs. It is entirely up to you but for lasting weight loss I believe you have to find something you can live with for life. The way I'm eating now will be my lifetime plan with a couple hundred calories more a day than what I am currently eating.9
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jackmcnasty wrote: »Keto isn't magical but it works. I am a nutrition coach and I use ketogenic diets to help people lose weight. I have yet to see someone who isn't successful on this way of eating if they actually follow it. I personally have lost over 125lbs and maintained it on low carb/keto for 12 years.
calorie restriction is utter garbage. I have challenged other "nutrition experts" to present me with a client that has lost over 100 lbs on a calorie restriction diet and maintained it for even 5 years. I've yet to see one.
I have done several experiments having people over feed by double their caloric intake for 21 days and either gain less than 1lb body fat or actually still lose weight. The key to the ketogenic diet is not calories but hormones. Specifically insulin and glucagon. Look into type 1 diabetics. If not on insulin they can eat unlimited amounts of calories and still waste away to nothing and die. How do we think this happens if calories matter? It is because when insulin is not present to control glucagon, energy is pushed from cells without regard of requirement. Glucose gets released to blood and blood sugar rises, fat gets released from fat cells and turns to ketones, amino acids get converted to glucose and nitrogen and much of the energy is urinated out. The type 1 wastes away no matter how much they eat or how much they move. Not because they aren't eating but because hormones are not regulated.
In a proper ketogenic diet insulin is kept low which makes glucagon high. They are counter regulatory hormones. One high, the other low. Insulin stores, glucagon releases. The only difference between regular people and type 1s is that we have beta cells in our pancreas and can release insulin to regulate the energy release from the glucagon when ketones or blood sugar get too high.
People really do not understand human physiology. we are not machines. We do not burn food. Calories are a measure of energy released by burning food. We metabolize not burn. Each different macronutrient has a different hormonal/chemical response. It is not a simple input/output scenario as all the CICOpaths would have you believe and we didn't all of a sudden become lazy gluttonous people. It is the food landscape that has changed not us.
Psssst, hey. I'll let you in on a little secret.
You still have to restrict calories on keto or you won't lose any fat and if you believe otherwise, then you know nothing Jon Snow.26 -
You know that keto is a very restricted diet or form if eating. First if all, keto is really not necessary to lose weight.. secondly, you must research more and really read up on how to do your macros and numbers before you start, or else you're just setting yourself up for disaster. Fat has to dominate the macros - 75% or more, then followed by protein, then last carbs at 20g or less to induce ketosis in the beginning. Look, IMO, I'd just do a regular calorie reduced simple plan of eating healthy and working out a few times a week. It's just more simple and doable .5
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jackmcnasty wrote: »
calorie restriction is utter garbage. I have challenged other "nutrition experts" to present me with a client that has lost over 100 lbs on a calorie restriction diet and maintained it for even 5 years. I've yet to see one.
You should try reading the Success forum here. Or like 75% of any of the other forums. Most of the veteran posters here lost a substantial amount of weight through a calorie deficit, and are maintaining that loss while pursuing fitness goals. :drinker:13
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