Keto or Low Carb

dintyjo63

Been on Keto diet a little over a week and thinking Atkins might be better for me. Having trouble adding all that fat. Thoughts Keto vs. Atkins? I have done Atkins before with mixed results.

lemurcat12

They aren't that different. (Atkins induction is basically keto, I think.)

I'd suggest just experimenting with your carbs and protein and fat and deciding where you feel best and enjoy the way of eating most.

I do think (and say all over MFP, heh) that the way keto is currently portrayed by some is lower carb than you need for ketosis and underplays the importance of protein. My preference whether low carb (normally) or keto (I did it as an experiment and might again) is to aim for .8 g of protein per lb of a healthy goal weight (I aim for 100 g). Then for keto carbs need to be under 50 g net (if you are active at all you don't need the super low no more than 5% or 20 g total or whatever). You might want to work in a buffer -- I tried aiming for 50 g total, couldn't do it without cutting back on vegetables (or nuts, which I also think are important and have a serving or two a day), instead was at about 60 g total, but only 35 g net. Then fat was whatever was left over. My way (at 1600 calories) ended up being about 15% carbs, 25% protein, and 60% fat, but I was in ketosis.

But I did that after eating around 100 g carbs for a while, just to see if I liked it, and I didn't really find it easier (I went back to 100 g since I wanted to eat fruit in the summer).

Rather than jumping right to keto levels, a lot of people might find it easier to just low carb at a higher level for a while and if they want to see if keto has added benefits (it would be on hunger and cravings, not for weight loss), you can lower from there (or add more fat in to replace the carb calories).

ikeandmike1212

Good morning. I have not tried Atkins before, but to address your issue of adding the fat, have you tired "fat bombs"? Fat bomb can be small sweet or savory treat that contain enough fat the help you reach your goals. Search the internet for the numerous recipes. Try selecting recipes that include nutritional information so that you can track you fat intake.

Two of my Keto-friendly favorites: Cheddar Cheese Crisp, topped with health seeds and Pepperoni Crisp.

Adding these may help.

ladipoet

Sometimes people new to LCHF/Keto will experience problems with their bodies adjusting to eating little to no fat to eating large quantities of it. It will take you body time to adjust so if the issue here is that your body is liking the sudden increase in healthy fats, then back off of them for a while and focus of your protein and carbs.

franniwi

The fat macro is to keep you full. You don't need to reach it daily. If you aren't hungry and met your protein, you're good. But having tasty fat bombs in the freezer can help round off a menu to get you closer to your calories. They make great desserts or meal additions.

nvmomketo

Keto is basically the Induction phase of Atkins.

You can go higher protein if you do not require high ketones for medical reasons. A family member just started keto this month. She tends towards higher protein than I do - probably 35% because she preferes that to higher fat. Increased protein can work really well too.

I would say there is no need to force the fat. Carbs are a ceiling to stay under. Protein is a goal you want to exceed. Fat is just to fill in the rest. Most people can hit their fat goals by adding a bi of butter or cheese sauce to veggies and choosing some fattier cuts of meat. Chose regular ground beef instead of extra lean or eat the dark chicken meat with the skin on instead of white. Those changes will bring up your fat, if that is what you wish to do.

Caralarma

Sorry if I sound judgemental but in my opinion, the answer is neither. No food group needs to be cut out for weight loss- it's calories in vs calories out. Eat healthy and clean foods most of the time, and include carbs, fats, protein, and even a little sugar now and then won't hurt. Carbs are not the devil, des[ite what we are told in the media

TavistockToad

dintyjo63 wrote: »

Been on Keto diet a little over a week and thinking Atkins might be better for me. Having trouble adding all that fat. Thoughts Keto vs. Atkins? I have done Atkins before with mixed results.

is there a medical reason you need to reduce carbs?