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h_jeffrey
Posts: 23 Member
I am a serial dieter – I’ve done just about every “diet” known to man and have had success with most, so long as I actually stuck to them. I find that when I follow a traditional low-calorie diet, I find myself mentally checking out due to either the constant hunger and feeling of deprivation, or from the need to calculate and/or log everything I eat or drink. Or both. I know that, for the most part, the diet that works for you is the one you stick to. I also realize that, for the most part, CICO, regardless of composition of those calories.
Several years ago, I had a lot of success with Atkins. This new (to me) “Ketogenic Diet” seems to be exactly the same concept, right? The main draw to this WOE, for me, is the ability to eat when I’m hungry and not have to go without if I’ve exhausted my calorie “budget.” Also, I would like to be able to just know what to eat, without having to think/worry about it too much. I don’t want to have to continuously track, log, count, etc. I tend towards the obsessive when I have to do all of that and I honestly don’t have the time or energy to do that right now.
So, a few questions for you all:
1) Do you feel it’s imperative to still log your food in MFP (or some other tool) in order to track your macros while following this WOE? Or do you think that a thorough knowledge of what constitutes a gram of fat/carb/protein and generally how much of each to strive for on a daily basis is enough to see results?
2) Is there a benefit to doing a regular test of your Ketones? Do you think this could be a measure of proper macros balance that could replace the need to log daily?
3) I’ve found, generally, that the more protein heavy my meals are, the less deprived I feel – I’ve seen a lot about increasing fats to feel fuller, rather than protein. I remember Atkins being more protein focused than fat focused…should I look at this as a personal experiment to see what works better for me, or is there something that has come to light between now and the Atkins revolution that I haven't come across yet.
4) What are your go-to tips for newbies here? Any favorite shortcuts, blogs, recipes, must-haves?
I want to feel and look better and develop eating habits that are sustainable for me in the long run. For the most part, I feel like I eat this way naturally – veggies, meats, eggs and oils make up the majority of my diet. Along with way too many sweets and treats…
Anyway – I was curious about those few things above and would love to hear the thoughts of folks who have been doing this for a while. I look forward to spending some time in here learning the ropes and getting to know you all. Thanks!
Several years ago, I had a lot of success with Atkins. This new (to me) “Ketogenic Diet” seems to be exactly the same concept, right? The main draw to this WOE, for me, is the ability to eat when I’m hungry and not have to go without if I’ve exhausted my calorie “budget.” Also, I would like to be able to just know what to eat, without having to think/worry about it too much. I don’t want to have to continuously track, log, count, etc. I tend towards the obsessive when I have to do all of that and I honestly don’t have the time or energy to do that right now.
So, a few questions for you all:
1) Do you feel it’s imperative to still log your food in MFP (or some other tool) in order to track your macros while following this WOE? Or do you think that a thorough knowledge of what constitutes a gram of fat/carb/protein and generally how much of each to strive for on a daily basis is enough to see results?
2) Is there a benefit to doing a regular test of your Ketones? Do you think this could be a measure of proper macros balance that could replace the need to log daily?
3) I’ve found, generally, that the more protein heavy my meals are, the less deprived I feel – I’ve seen a lot about increasing fats to feel fuller, rather than protein. I remember Atkins being more protein focused than fat focused…should I look at this as a personal experiment to see what works better for me, or is there something that has come to light between now and the Atkins revolution that I haven't come across yet.
4) What are your go-to tips for newbies here? Any favorite shortcuts, blogs, recipes, must-haves?
I want to feel and look better and develop eating habits that are sustainable for me in the long run. For the most part, I feel like I eat this way naturally – veggies, meats, eggs and oils make up the majority of my diet. Along with way too many sweets and treats…
Anyway – I was curious about those few things above and would love to hear the thoughts of folks who have been doing this for a while. I look forward to spending some time in here learning the ropes and getting to know you all. Thanks!
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I'm with you on the protein being satisfying. If you increase fat specifically you're just going to make over consuming easier to do. Eat meat. It has fat. Don't try to choose lean meats specifically. At least not consistently anyway or without adding a bit of fat since they would be lacking. But that doesn't mean drown a chicken breast in a stick of butter. It means add a dab. Or some cheese.
Eating fat beyond what's needed for health isn't what makes it work. It's the low carbs.
There's not much benefit in tracking urine ketones. It's too easy to get a false negative. And if that might be upsetting and risk you giving up and feeling like "it's not working", just skip it.
I tracked food for about the first year then I moved to learning to eat only when hungry and only til satisfied as much as possible. I definitely still overeat (on plan foods) sometimes because ya know, bacon is good! Some people really need to track for a fat loss goal because they aren't as confident about their ability to trust their hunger signals. You'll have to figure out which one you are.
It sounds to me like you'd have great success by focusing mostly on adherence and kicking the sweet tooth before stressing over calories and watching the scale.
Making it simple can be very helpful in cases like this I think. If you enjoy cooking then have fun with recipes. There are great resources in the launch pad area for those. If you don't like that so much, then focus on simple food. Meat and green vegetables (if you want) cooked in any simple method you are comfortable with and you generally only need to add fat for cooking.
Best of luck to you!3 -
My only must have is salt! Please read up on that in the sticky's so you avoid problems.
Sunny_Bunny_ has your back on her post!
I did log until goal weight. Pretty much everything. Now I am experimenting with months of no logging and keeping an eye on the scale Then I log again for a week or two. This helps keep me accountable and catches me if I start to fall before I completely get derailed. I've made this a way of life so it has gotten pretty easy. I know carb counts in just about everything that goes in my mouth by heart lol. I am one of those who doesnt thoroughly trust my body to tell me whats up yet. I got fat letting it do its natural thing. But I think the longer I stick with it the better my body gets at signaling me appropriately!
Welcome and much success to you!3 -
@h_jeffrey
I'm right there with you.....I have always been the best of dieters. And the best at not dieting.....It was always the in between that got me. How to let go from calculating every detail just enough to maintain my weight.
This is the first way of eating (I won't call it a diet) where I have finally been able to get a freedom from food.
After 3 or 4 months following the plan I deliberately decided to stop tracking and see if it was possible for me to maintain without having to be so obsessively controlling about every detail. I was basically eating a lot of the same foods all the time anyway or meals that were virtually similar.
I was still shocked and amazed that I was able to do it. I kept losing for a little while and then finally I've stopped losing and have been able to stay stable from then on.....Been doing this now for about 10 months....
I love that food doesn't rule my life anymore.....It's just another part of daily life....
Good luck to you!2 -
I don't log at all, anymore. Of course, I don't eat any foods with carbs. If I was eating foods with carbs, I would track if I needed that to help me keep under the carb goal.1) Do you feel it’s imperative to still log your food in MFP (or some other tool) in order to track your macros while following this WOE? Or do you think that a thorough knowledge of what constitutes a gram of fat/carb/protein and generally how much of each to strive for on a daily basis is enough to see results?
No. This is a waste of money and time. This is 100 times more true if you are talking urine strips. Blood tests are accurate, but expensive and pointless.2) Is there a benefit to doing a regular test of your Ketones? Do you think this could be a measure of proper macros balance that could replace the need to log daily?
Eat as much protein as you like. If anything, protein is a minimum amount to stay over. Don't try and live on skinless chicken breasts and protein powder, but otherwise you'll be fine.3) I’ve found, generally, that the more protein heavy my meals are, the less deprived I feel – I’ve seen a lot about increasing fats to feel fuller, rather than protein. I remember Atkins being more protein focused than fat focused…should I look at this as a personal experiment to see what works better for me, or is there something that has come to light between now and the Atkins revolution that I haven't come across yet.4) What are your go-to tips for newbies here? Any favorite shortcuts, blogs, recipes, must-haves?
I don't have a ton of great advice. Just hang out around here and you'll catch great bits all the time.
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Thanks everyone! This seems like a very positive, supportive group and I really look forward to getting to know everyone!2
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@h_jeffrey
I tracked calories during my non-keto weight loss of 60+ pounds.
I've continued to track during 3 years of maintenance, one of which was keto.
I've never needed ketosis for weight loss so I never tested for ketosis.
Yes, IMO keto is nothing more than an extended Atkins Induction the way many protein advocates do keto. If you like protein, eat protein. Keep carbs very low and get enough fat. Fat is essential to health.
Tips: Try it your way. See how it works for you. We're all different. I eat a vast array of low carb whole foods including many vegetables. Many folks don't. I don't strive for ketosis. I eat about 50 total carbs per day. I track. I don't deem it imperative. I deem it helpful. It takes a couple minutes a day. I've created a ""Top 125" list of foods I eat on a regular basis and saved them individually by ounce (or other appropriate measure) under "My Foods" in MFP. It is simply a matter of perusing the list alphabetically or typing in the 1st couple of letters and entering the amount. I ball park sometimes. Sometimes I measure/weigh things.
Dietdoctor.com has a pretty good food list for keto. Also google "Dr. Eric Westman Page Four". He gives his patients a written guide to keto and his comment is, "If it's not on page four, don't eat it". Pretty simple. That's my approach with my "Top 125" in MFP. Dr Eric Westman has many informative and simple youtube videos. Here's 1:
https://www.youtube.com/watch?v=oNZsfluh0Uo
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HI everyone, new here and very impressed with how much quality info there is here!2
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I lost my first 40 pounds without logging. I'd just keep a rough number in my head of how many whole carbs I ate. Eventually I decided to start logging my food to feel more in control.
I also don't worry too much about getting my fat in. I do have some fat bombs in my freezer but those are just to satisfy my sweet tooth on occasion. The protein definitely helps me feel full!
I've never tested my ketones and have no desire to...seems complicated!
As for tips, Maria Emmerich's books have been a life save for me!2
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