Keto dieting, high protein diets, etc?

gmc685

Hi all,

I am constantly getting bored and constantly researching the latest fads. I’ve got about 10 more lbs to lose, and of course I’m finding these lbs the hardest. Bleh! So i was wondering what success people had with the Keto diet? Is it better to just up your protein intake, or actually follow the fat and protein guidelines? As i exercise more now, i get even hungrier. I freaking love bread. LOVE IT. But i would love to get this weight off even more, so if i have to part with it, i will.
Also, what about macros? I feel like I’m constantly under or over with my macros. Never on the button. Is this normal?

Feel free to add me. I like people almost as much as i like bread.

psuLemon

gmc685 wrote: »

Hi all,

I am constantly getting bored and constantly researching the latest fads. I’ve got about 10 more lbs to lose, and of course I’m finding these lbs the hardest. Bleh! So i was wondering what success people had with the Keto diet? Is it better to just up your protein intake, or actually follow the fat and protein guidelines? As i exercise more now, i get even hungrier. I freaking love bread. LOVE IT. But i would love to get this weight off even more, so if i have to part with it, i will.
Also, what about macros? I feel like I’m constantly under or over with my macros. Never on the button. Is this normal?

Feel free to add me. I like people almost as much as i like bread.

In a larger sense, macros don't really matter. As long as you are addressing calories, you are fine. But if you are a huge proponent of carbs and can't give them up, then a keto diet is not going to be work for you.

The reason the lbs are the hardest is because you have very little room for error and you can't be really aggressive. The thing I concentrate on is my calories, protein and fiber intake.

Barry7879

Hi - I've lost 14kg in 2 months on the keto diet. About 4 years ago I lost a lot of weight by counting calories and counting exercise but I found it very hard to keep the weight off and was always hungry. I now believe this was because I was still eating sugar and carbs that resulted in cravings and swings in blood sugar and insulin response. I regained most of the weight I lost about a year later.

This time, with keto, it's incredibly easy (but only after the initial to developing your fat burning metabolism which can take a few weeks to several months). Doing keto right can be quite technical. I've deep dived into it - read about 10 books, countless presentations by Phds, doctors and professors. Happy to answer any questions or you can look at www.dietdoctor.com which has lots of advice and info from experts.

If you go on YouTube and search for Dr Jason Fung, Dr Ted Naiman, Dr Eric Westman, Prof Stephen Phinney, Prof Tim Noaks, Thomas DeLauer, Jason Wittrock you will find tons of info.

Regarding bread - everyone has some type of carb they fear 'giving up'. It was sugar for me and bread for my partner. For sugar I use Stevia occasionally (doesn't spike insulin) and she makes keto bread with almond flour which is very nice and she's very happy with it. Several members of my family have gone keto around the same time and my dear old mother who has struggled with her weight for three decades has finally seen a lot of progress.

The main advantage with keto is that the protein and fat are very satiating so you don't get strong hunger and cravings anymore. The other advantage is that, when you stop eating carbs and spiking your blood sugar and insulin, you are able to more easily mobilise stored fat for energy (lipolysis) - this is the state referred to as ketosis - burning your own body fat for fuel in the form of Ketones which are manufactured in the liver from the triglycerides in your fat cells.

The disadvantage of keto is that some people can achieve ketosis on 50-60g of carbs a day and some cannot go above 20g - experimentation is the only way to find out. Getting into keto can be a bit rough - this is called keto-flu. Can feel a bit weak / dizzy at first as the body switches from dietary glucose to dietary fat as a fuel source and your liver glycogen (carbs) gets depleted. As a general rule, a keto diet is based on 20% protein, 5% net carbs (disregard fibre) and 75% fat (natural fats - animal fats of any kind, olive oil, coconut oil but avoid high Omega 6 industrial seed oils such as sunflower, corn oils etc). Good luck.

psuLemon

Barry7879 wrote: »

Hi - I've lost 14kg in 2 months on the keto diet. About 4 years ago I lost a lot of weight by counting calories and counting exercise but I found it very hard to keep the weight off and was always hungry. I now believe this was because I was still eating sugar and carbs that resulted in cravings and swings in blood sugar and insulin response. I regained most of the weight I lost about a year later.

This time, with keto, it's incredibly easy (but only after the initial to developing your fat burning metabolism which can take a few weeks to several months). Doing keto right can be quite technical. I've deep dived into it - read about 10 books, countless presentations by Phds, doctors and professors. Happy to answer any questions or you can look at www.dietdoctor.com which has lots of advice and info from experts.

If you go on YouTube and search for Dr Jason Fung, Dr Ted Naiman, Dr Eric Westman, Prof Stephen Phinney, Prof Tim Noaks, Thomas DeLauer, Jason Wittrock you will find tons of info.

Regarding bread - everyone has some type of carb they fear 'giving up'. It was sugar for me and bread for my partner. For sugar I use Stevia occasionally (doesn't spike insulin) and she makes keto bread with almond flour which is very nice and she's very happy with it. Several members of my family have gone keto around the same time and my dear old mother who has struggled with her weight for three decades has finally seen a lot of progress.

The main advantage with keto is that the protein and fat are very satiating so you don't get strong hunger and cravings anymore. The other advantage is that, when you stop eating carbs and spiking your blood sugar and insulin, you are able to more easily mobilise stored fat for energy (lipolysis) - this is the state referred to as ketosis - burning your own body fat for fuel in the form of Ketones which are manufactured in the liver from the triglycerides in your fat cells.

The disadvantage of keto is that some people can achieve ketosis on 50-60g of carbs a day and some cannot go above 20g - experimentation is the only way to find out. Getting into keto can be a bit rough - this is called keto-flu. Can feel a bit weak / dizzy at first as the body switches from dietary glucose to dietary fat as a fuel source and your liver glycogen (carbs) gets depleted. As a general rule, a keto diet is based on 20% protein, 5% net carbs (disregard fibre) and 75% fat (natural fats - animal fats of any kind, olive oil, coconut oil but avoid high Omega 6 industrial seed oils such as sunflower, corn oils etc). Good luck.

The bold isnt exactly true. Its true that your burn more fat but its because you store more fat. You don't increase body fat loss.

And to be fair, you dont exactly spike insulin. There will be an acute increase in insulin to regulate blood sugar and shuttle nutrients into the cells. And while insulin does inhibit lipolysis, its not the only hormone to do so.

And the keto flu can be avoided by increase sodium consumption. Reductions to caebs depletes glycogen and water, which depletes electrolytes. So if one should following keto, it is critical to consume 3000 to 5000mg or more of sodium and increase consumptions of foods that contain potassium and magnesium. This in turn will balance extrolytes. Alternatively, supplementation can help too.

AnvilHead

Barry7879 wrote: »

...The main advantage with keto is that the protein and fat are very satiating so you don't get strong hunger and cravings anymore. The other advantage is that, when you stop eating carbs and spiking your blood sugar and insulin, you are able to more easily mobilise stored fat for energy (lipolysis) - this is the state referred to as ketosis - burning your own body fat for fuel in the form of Ketones which are manufactured in the liver from the triglycerides in your fat cells...

There is no metabolic advantage to a ketogenic diet. That has been scientifically proven despite what crackpots like Fung try to say. Weight loss comes down to calories in < calories out, regardless of what your chosen macro combination is.

To cut through all the woo and take an actual scientific look at insulin and what it does, here's a good start: https://weightology.net/insulin-an-undeserved-bad-reputation/

Wetcoaster

https://www.youtube.com/watch?v=-eq8VObUFsk&amp;feature=youtu.be

kommodevaran

1 tidbit of information that I think you may have overlooked: The last pounds are not really harder, but slower. This means that what you need, is not a new diet, but more patience. There's also this: you decide which pounds are the last. The lower you go, the more effort, attention, sacrifice, you will have to pay. You will even have to consistently eat a bit less to maintain a slightly lower weight, than you can eat to maintain your current weight. So this is up to you - how much are you willing to "pay" to get to and have a lower weight? You are probably already at a healthy weight, you won't be more healthy weighing 10 pounds less. And how can you be sure you'll be happy when you reach your goal, if you're not happy with your current weight? Will you still want to lose 5 more pounds?

No diet composition will make you lose weight faster, only calorie deficit and time can make you lose weight - the greater deficit and the longer time, the faster and greater weight loss. But the less you eat, beyond what's healthy, the more hungry you will be. And if you just stop eating foods you love, you will feel deprived. When you feel deprived, that's when you "sabotage yourself".