Is Keto any good?
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DallyWest
Posts: 5 Member
Hi anyone
Im using the macros to help lose weight (Ive uped my protein to help supress my appetite) but im wondering if I can use macros with the Keto diet?? Ive heard so many good reviews about Keto, but Im not familar with it. Thanks.
Im using the macros to help lose weight (Ive uped my protein to help supress my appetite) but im wondering if I can use macros with the Keto diet?? Ive heard so many good reviews about Keto, but Im not familar with it. Thanks.
2
Replies
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Keto is just one way to get into a calorie deficit. It is not a magic pill to lose more weight. If you have a calorie deficit you’ll lose weight no matter your macros. Of course you should eat foods that provide vitamins and minerals. If muscle building or maintaining muscle is a goal then make sure you get enough protein.10
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Sure you can! Actually, you have to track macros in order to be successful on Keto. So, for full on Keto, you set your carb intake to 20-30ish grams of carbs. Set your protein for your body goals(iirc, .8-1.2gm/lb of lean body weight), and fill the rest in with fats. Monitor calorie intake and adjust according to weight loss, weight gain, or maintenance goals.4
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This is really helpful. Thankyou both of you. I have a long way to go so this is useful.1
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Good for what? It's great if you don't particularly like carby foods. I think is supposed to be helpful for those with epilepsy.
Initially it may seem more successful in weight loss as you'll lose a lot of water weight. Fat loss is no faster than if you were to just focus on your calorie deficit with a higher percentage of carbs.9 -
Keto can be good if:
1. You have diabetes or IR
2. You are satiated by fat
3. You are not a volume eater
4. You do not enjoy carb foods such as fruits, oats, legumes
Really, the best diet is the one that you can sustain and comply with.
But of all maro based diets, high protein > all. Protein helps maintain muscle and metabolic functions, burns more calories through digestion and has the higher satiety factor.
Keto is inferior if:
1. You like volume foods
2. You are satiated by carbs
3. You partake in anearobic exercise or ultra endurance events.
ETA: if you do keto, you will need close to 5000mg of sodium.10 -
Keto can be good if:
1. You have diabetes or IR
2. You are satiated by fat
3. You are not a volume eater
4. You do not enjoy carb foods such as fruits, oats, legumes
Really, the best diet is the one that you can sustain and comply with.
But of all maro based diets, high protein > all. Protein helps maintain muscle and metabolic functions, burns more calories through digestion and has the higher satiety factor.
Keto is inferior if:
1. You like volume foods
2. You are satiated by carbs
3. You partake in anearobic exercise or ultra endurance events.
ETA: if you do keto, you will need close to 5000mg of sodium.
^ All of this.
Keto is no better or worse than any other diet when it comes to weight loss. Ultimately, no matter what your macros are (and all keto is is different macros), it all comes down to calories in/calories out.
The biggest difference in keto is the initial water weight loss as you deplete the water and glycogen reserves from your body - which creates a "whoosh" of weight loss and leads people to extoll the wondrous magical marvels of keto when they see an initial large drop on the scale. But it's water weight, not fat loss. Keto will not cause you to lose weight/fat any quicker or more easily than any other diet of equal calories.8 -
People talk about the calorie deficit with respect to the keto diet, but what is the cause of the deficit. Is it that your appetite is suppressed so one naturally eats less calories? I've read an alternate theory that says it's very hard to find foods with the correct ration of fats to carbs so people just end up eating less. If so, the hunger pangs would likely make this diet hard to maintain. Does anyone have any experience with this diet or know of any research to shed light on this? Thanks.2
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abbefaria4 wrote: »People talk about the calorie deficit with respect to the keto diet, but what is the cause of the deficit. Is it that your appetite is suppressed so one naturally eats less calories? I've read an alternate theory that says it's very hard to find foods with the correct ration of fats to carbs so people just end up eating less. If so, the hunger pangs would likely make this diet hard to maintain. Does anyone have any experience with this diet or know of any research to shed light on this? Thanks.
The theory is that people are so satiated by the high-fat foods in the ketogenic diet that they eat less and thus calorie consumption is lower. However, it discounts the fact that fat is not universally satiating and some people are far more satiated by carbs or protein.6 -
Choosing the right strategy is important, and I think finding out why things work or don't work, is interesting. Many diets are based on making eating hard or unpleasant (bland food, cutting out food groups, weird meal timing, food combining). I have always heard that keto is supposed to reduce appetite and cravings, and thus make it easier to not eat too much. But all sensible boundaries makes it easier to not eat too much. Reducing eating opportunities can be a sensible strategy, and not being able to eat anytime, anywhere is actually a sensible boundary for most people, not just ketoers. Too much hunger is absolutely a no-no in dieting, but hunger pangs is normal, and not a sign of imminent danger. You can still eat sufficiently on keto, but you have to plan your meals, and keto should make you feel full so you don't feel the urge to eat all the time. (I actually experience this just by sticking to a well-rounded diet.)abbefaria4 wrote: »People talk about the calorie deficit with respect to the keto diet, but what is the cause of the deficit. Is it that your appetite is suppressed so one naturally eats less calories? I've read an alternate theory that says it's very hard to find foods with the correct ration of fats to carbs so people just end up eating less. If so, the hunger pangs would likely make this diet hard to maintain. Does anyone have any experience with this diet or know of any research to shed light on this? Thanks.1 -
It would not be good for me.
I would be too worried that I wasn't getting enough vitamins and minerals as I don't eat offal except as pate. I also feel full from fibre.
I just don't see why most people would choose to not eat a wide variety of fruit, veg.
Each to their own but I don't think it is good.2 -
Personally, Keto has been amazing for me. I've always been a binge eater and couldn't stick with most diets I tried. I began Keto in October at 361lbs and now I'm at ~315. I can eat at a huge calorie deficit and can fast with ease. I feel as I have a lot more constant energy and just feel overall better. This isn't necessarily a good thing, as now I have to make sure I consume enough nutrients to keep me healthy, but I'd rather make sure I'm getting the vitamins/minerals my body needs than binge eating high sugary foods.
There's more than one way to skin a cat, and for me, that was keto. I don't exercise, but I plan to incorporate it soon once the January rush is over at the gym. I personally really enjoy the science behind it all and find it crazy just how much sugar is out there.
If you have any questions please feel free to shoot me a message or continue on the conversation. I've had great success with it, but like most people, to each there own. This to me is very sustainable and has gave me a lot of control over my food. When I get to my goal weight, who knows, I might move back to a standard diet, but probably not, because my energy and attitude is very comfortable right where I'm at.
Also, you get to eat a lot of bacon, so that's pretty cool.5 -
I recently started keto to help with psoriatic arthritis. It has other benefits as well as you're switching your metabolic system to using fat as fuel rather than sugar. So far, this change has made it easier for me to eat at a deficit and not feel hungry...and I've tried many other dietary changes before this. But overall, I like that it appears to be helping with my inflammation. It has also helped me by reducing bloating after meals so I no longer feel discomfort after eating. In the end, it's always about CICO. I just feel like this way makes it possible for me to maintain it long term and maybe prevent or reduce the need for medications for arthritis.
Edit: I should also add that I'm not much of a fruits and sweets person, so that helps. I get to eat lots of veggies with butter and good cuts of meat. I will admit it's very hard to begin if you're a carb lover like I am. Bread was like my favorite food in the whole world, but there are tons of recipes you can make to replace it...my fav is the fathead pizza dough which also has several variations that can be used for rolls or sandwiches. That's really helped.8 -
Hi all
Thank you for this, although it feels somewhat of a mindfield.
My previous dieting habits have been Weight Watchers and, ten years ago, I managed to lose 56ib/4 stone, which was great until I slowly started putting it back on, and some.
I have since tried Weight Watchers (unsuccessful) and Slimming World (again unsuccessful).
I'd recently contemplated doing Slimming World again (namely for group support) but I thought I would try looking at macros, and kcal intake in the first instance. However a friend of mine suggested Keto which I'm now open to looking at.
My current situation: Im 5 foot 5. Very sedentary (I use to run a a lot and did crossfit but it's just too painful on my joints at the moment).
I'm gluten intolerant and now, due to increased weight, have become insulin resistant.
I'd like to get to a healthy weight before looking at muscle mass, that's the ultimate goal, but for now I need to get my lifestyle in check, which means losing 70ib/5 stone (this will be a journey).
I fill myself up on carbs so I'm under no illusion that reducing this is probably going to be unsustainable.
I currently set my macros to 125p 75f and 205c This leaves me just shy of 2000kcal per day (a lot less than my current circa 3500 per day).
If anyone has any tips then I will be ultimately greatful. As above, this feels like a minefield!
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Personally, Keto has been amazing for me. I've always been a binge eater and couldn't stick with most diets I tried. I began Keto in October at 361lbs and now I'm at ~315. I can eat at a huge calorie deficit and can fast with ease. I feel as I have a lot more constant energy and just feel overall better. This isn't necessarily a good thing, as now I have to make sure I consume enough nutrients to keep me healthy, but I'd rather make sure I'm getting the vitamins/minerals my body needs than binge eating high sugary foods.
There's more than one way to skin a cat, and for me, that was keto. I don't exercise, but I plan to incorporate it soon once the January rush is over at the gym. I personally really enjoy the science behind it all and find it crazy just how much sugar is out there.
If you have any questions please feel free to shoot me a message or continue on the conversation. I've had great success with it, but like most people, to each there own. This to me is very sustainable and has gave me a lot of control over my food. When I get to my goal weight, who knows, I might move back to a standard diet, but probably not, because my energy and attitude is very comfortable right where I'm at.
Also, you get to eat a lot of bacon, so that's pretty cool.
Ive just seen this. Binge eating has been a huge problem for me. The reduction in carbs is my concern0 -
abbefaria4 wrote: »People talk about the calorie deficit with respect to the keto diet, but what is the cause of the deficit. Is it that your appetite is suppressed so one naturally eats less calories? I've read an alternate theory that says it's very hard to find foods with the correct ration of fats to carbs so people just end up eating less. If so, the hunger pangs would likely make this diet hard to maintain. Does anyone have any experience with this diet or know of any research to shed light on this? Thanks.
I think if it does work past the intial water weight whoosh, then a lot of it probably comes down to how awful most people are at portioning out carby/starchy things like pasta, rice, cereal, etc. It's extremely common for people to buy a food scale and then realize that they have been eating 3+ portions of these items without ever realizing it.3 -
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There is a group on MFP for people living the low carb lifestyle. It is a private group but if you ask, they will provide access. Low Carb Daily Forum is worth your time.2
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Hi all
I currently set my macros to 125p 75f and 205c This leaves me just shy of 2000kcal per day (a lot less than my current circa 3500 per day).
If anyone has any tips then I will be ultimately greatful. As above, this feels like a minefield!
This isn't related to your original keto question, but I thought I'd throw this out as possibly helpful...
Cutting 1500 calories/day overnight can in itself be difficult regardless of what you're eating. To make your diet easier to stick with you might consider cutting more gradually. For example, cut to 3000 for a week, then 2500 for a week then 2000. Yes, it will take a couple of extra weeks, but it will be much more manageable to transition gradually and greatly increase your odds of successfully sticking with it and not becoming discouraged.5 -
Between 2000 and 2005 I did a ketogenic diet, got very lean (sub 10% body fat) after losing about 60lbs
Cut to July 2017, I had climbed to 140lb overweight (not related to keto I point out)
Since then I have lost 63lbs in 23 weeks and I get 40% of cals from carbs.
Both ways of eating will help you lose weight if you creating deficit. I could not sustain the low carb myself
What I'm eating now is sustainable. My advice to everyone now is:
"start with the end goal in mind"
i.e if you reach target weight but hate the food you eat when you get there you'll likely put it all back10
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