Going Keto!
Kallie93S
Posts: 10 Member
Hi beautiful people 
I gained about 8 kilos on the past year, didn't have time to workout due to work and ate everything i could while at the office
I want to try the Keto diet and i wanted to get some help/advise!
If anyone has had success or not with this, i'm interested in all stories and tips!
Your help will be appreciated
Thank you and love to all!
I gained about 8 kilos on the past year, didn't have time to workout due to work and ate everything i could while at the office
I want to try the Keto diet and i wanted to get some help/advise!
If anyone has had success or not with this, i'm interested in all stories and tips!
Your help will be appreciated
Thank you and love to all!
3
Replies
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Hi! I too am beginning my keto diet this year. I have bought a few books and looked online for information on it. Hopefully it seems simple enough Feel free to add me 2
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Why not just eat with better portion control?
Tips:
1. Count calories
2. Don’t make excuses not to workout. I work 12 hour shifts sometimes extending up to 15 hours if we’re feeling the overtime for 7 days STRAIGHT. I still find time to do full workouts in all that.
3. Ditch keto for something maintainable. It’s no different from any other fad diet That’s sprung up in the last 10 years. It relies on a caloric deficit to lose weight.
4. If you’re going to disregard everything I say because I’m not backing a pointless diet, at least stick to it for the rest of your life. I am and I am having zero problems reaching weight goals purely relying on flexible dieting.12 -
I've done keto and it works extremely well and i can tell you that it absolutely does NOT rely on a calorie deficit to lose weight, in fact i was eating MORE calories then normal and the pounds were melting off. Here's my few pointers about it:
1) you HAVE to be strict in tracking what you eat. Meal prep and have keto friendly snacks on hand.
2) when in doubt, eat more fat...and then eat some more fat after that.
3) you will experience headaches, withdrawals and other symptoms in the first 2 weeks at least but they will pass....the reward to getting through that is absolutely amazing. More focus, more energy. Fat loss, yes but that's just a perk of feeling so much better overall.
4) don't make it difficult, especially in the beginning. Focus on simple, keto friendly meals.
5) don't just do it for fat loss. there are a ton of other benefits so focus on feeling those too. The fat will definitely fall off but like i said the other benefits are amazing.
6) it sucks not having carbs but remember, you can eat all the bacon you want.
7) Don't listen to other people on here and there NON-keto eating and exercise tips. If you wanted tips for that then YOU WOULD HAVE ASKED. It's your choice to do Keto, stick with it and the benefits WILL BE amazing.
8) back to #1, especially in the beginning, you HAVE to be strict about your macros...don't even count calories but focus on at least 75% fat, 20% protein and 5% or less carbs.30 -
I have been doing Keto since May last year, I have lost ove 30lbs (I did some carb cycling) I have gone down 3 sizes in Jeans, my inches definitely are melting off! I have tried other "diets" and I don't feel like I am dieting on Keto. the only not normal thing I do now Is put heavy whipping cream and butter in my coffee. best advise I can give, google, read join pintrest (tons of recipes) don't over think it. make sure you plan out your meals. I prep every Sunday for the week. I should also mention I don't exercise. I do run around at work a lot. feel free to add me I keep my diary open if you are curious..8
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cdlee05mfp wrote: »I've done keto and it works extremely well and i can tell you that it absolutely does NOT rely on a calorie deficit to lose weight, in fact i was eating MORE calories then normal and the pounds were melting off. Here's my few pointers about it:
1) you HAVE to be strict in tracking what you eat. Meal prep and have keto friendly snacks on hand.
2) when in doubt, eat more fat...and then eat some more fat after that.
3) you will experience headaches, withdrawals and other symptoms in the first 2 weeks at least but they will pass....the reward to getting through that is absolutely amazing. More focus, more energy. Fat loss, yes but that's just a perk of feeling so much better overall.
4) don't make it difficult, especially in the beginning. Focus on simple, keto friendly meals.
5) don't just do it for fat loss. there are a ton of other benefits so focus on feeling those too. The fat will definitely fall off but like i said the other benefits are amazing.
6) it sucks not having carbs but remember, you can eat all the bacon you want.
7) Don't listen to other people on here and there NON-keto eating and exercise tips. If you wanted tips for that then YOU WOULD HAVE ASKED. It's your choice to do Keto, stick with it and the benefits WILL BE amazing.
8) back to #1, especially in the beginning, you HAVE to be strict about your macros...don't even count calories but focus on at least 75% fat, 20% protein and 5% or less carbs.
Some people do find that keto works well for them because it's an easier way for them to reach a deficit. But the deficit is why it creates weight loss (for those who lose weight). It's how anyone loses weight, regardless of what plan they happen to be on (or whether they're on no specific plan at all).12 -
cdlee05mfp wrote: »I've done keto and it works extremely well and i can tell you that it absolutely does NOT rely on a calorie deficit to lose weight, in fact i was eating MORE calories then normal and the pounds were melting off. Here's my few pointers about it:
1) you HAVE to be strict in tracking what you eat. Meal prep and have keto friendly snacks on hand.
2) when in doubt, eat more fat...and then eat some more fat after that.
3) you will experience headaches, withdrawals and other symptoms in the first 2 weeks at least but they will pass....the reward to getting through that is absolutely amazing. More focus, more energy. Fat loss, yes but that's just a perk of feeling so much better overall.
4) don't make it difficult, especially in the beginning. Focus on simple, keto friendly meals.
5) don't just do it for fat loss. there are a ton of other benefits so focus on feeling those too. The fat will definitely fall off but like i said the other benefits are amazing.
6) it sucks not having carbs but remember, you can eat all the bacon you want.
7) Don't listen to other people on here and there NON-keto eating and exercise tips. If you wanted tips for that then YOU WOULD HAVE ASKED. It's your choice to do Keto, stick with it and the benefits WILL BE amazing.
8) back to #1, especially in the beginning, you HAVE to be strict about your macros...don't even count calories but focus on at least 75% fat, 20% protein and 5% or less carbs.
OP Please ignore this, you absolutely need to count calories if you are trying to lose weight. Keto is not magic, it is just another way of getting you into a calorie deficit. No deficit = no weight loss12 -
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
Lots of keto, paleo, etc eaters in that group. Plenty of tips, recipes, and support.
There are other groups with the same mindset. Take some time to peruse those!5 -
I did keto for a year, I was totally on the bandwagon, I read all the articles, joined the communities. I liked that it naturally suppressed my appetite and stabilized my hunger levels (no sugar crashes!). I lost a good amount of weight with it.
Unfortunately, I am a true carb-lover at heart, and the keto version recipes did not hold a candle to the carbs I so dearly missed. I tried incorporating cheat meals but that would just leave me suffering with an upset stomach of carb overload.
I ended up giving up on keto and regaining all the weight. It didn't teach me anything about how to eat sustainably.
Now I'm happily losing weight again simply counting calories and making sure I get enough protein. I don't exclude anything from my diet and I feel a lot more happy this way.
I think keto can work for some people, but if you really like pastas, pizza, potato dishes, desserts, fruit, rice... I don't think it's a sustainable option.7 -
cdlee05mfp wrote: »I've done keto and it works extremely well and i can tell you that it absolutely does NOT rely on a calorie deficit to lose weight, in fact i was eating MORE calories then normal and the pounds were melting off.
Wow, have you submitted yourself to any scientific research groups? The fact that your body ignores the laws of science is really astounding.
13 -
You can lose "weight" on a keto diet, yes - but to either believe or claim that it's a magical panacea of "lose only fat while doing nothing!" is a fool's errand.
Caveat: I'm not a keto dieter, simply because it's not for me. That being said, any keto-er I've known who's been serious about health and fitness will tell you that your body simply will not maintain its musculature in the absence of exercise (ideally some form of resistance training), no matter what diet or protocol you're following. That's what lands people in "skinny-fat jail". There is no diet on the face of this Earth that will replace exercise.0 -
cdlee05mfp wrote: »I've done keto and it works extremely well and i can tell you that it absolutely does NOT rely on a calorie deficit to lose weight, in fact i was eating MORE calories then normal and the pounds were melting off.
Wow, have you submitted yourself to any scientific research groups? The fact that your body ignores the laws of science is really astounding.
Maybe i should along with a lot of people. While i was giving MY experience and not asking for your opinion, i was eating on average 400-500 calories more per day on average then not doing keto and losing weight. Incorporating a lot of high fat foods, butter and supplementing with MCT oil added a lot of calories to my daily log.
To each their own...leave it to MFP to see someone ask a question only to have everyone else come along and bash it as a fad diet. OP, as heavensshad said I would take your time to find tips, recipes, etc. online. Diet Dr. is a great website for free and simple low-carb and keto recipes. There are also a lot of like minded groups out there too for support.19 -
janejellyroll wrote: »cdlee05mfp wrote: »I've done keto and it works extremely well and i can tell you that it absolutely does NOT rely on a calorie deficit to lose weight, in fact i was eating MORE calories then normal and the pounds were melting off. Here's my few pointers about it:
1) you HAVE to be strict in tracking what you eat. Meal prep and have keto friendly snacks on hand.
2) when in doubt, eat more fat...and then eat some more fat after that.
3) you will experience headaches, withdrawals and other symptoms in the first 2 weeks at least but they will pass....the reward to getting through that is absolutely amazing. More focus, more energy. Fat loss, yes but that's just a perk of feeling so much better overall.
4) don't make it difficult, especially in the beginning. Focus on simple, keto friendly meals.
5) don't just do it for fat loss. there are a ton of other benefits so focus on feeling those too. The fat will definitely fall off but like i said the other benefits are amazing.
6) it sucks not having carbs but remember, you can eat all the bacon you want.
7) Don't listen to other people on here and there NON-keto eating and exercise tips. If you wanted tips for that then YOU WOULD HAVE ASKED. It's your choice to do Keto, stick with it and the benefits WILL BE amazing.
8) back to #1, especially in the beginning, you HAVE to be strict about your macros...don't even count calories but focus on at least 75% fat, 20% protein and 5% or less carbs.
Some people do find that keto works well for them because it's an easier way for them to reach a deficit. But the deficit is why it creates weight loss (for those who lose weight). It's how anyone loses weight, regardless of what plan they happen to be on (or whether they're on no specific plan at all).
That's actually an over-simplification that borders on being outright wrong. While calories are always important, the Keto diet works because it limits your intake of sugar down the a level that literally changes your blood chemistry. It's a lot like when a person gets diabetes, the loose a ton of weight because the body doesn't release insulin to process the sugar, so an early stage diabetic can eat 5000 calories a day and not gain weight. With diabetes the glucose (sugar) is excreted through urine and your brain gets its energy through a process called ketosis whereby the body re-learns how to burn fat for energy. Ketones are the chemical that is released when the fat is burned.
The same process applies to the Keto diet except instead of diabetes causing your body to stop processing sugar, it's your diet. Limiting your Carbs forces your body into ketosis, which means it burns fat for energy instead of glucose (sugars and Carbs). Without sugar, you'll find that you feel better, have a clearer mind, have more energy for everything. You'll learn that you've been poisoning yourself with sugar your whole life. It's crazy. You'll be able to exercise longer, run faster, and eventually, lift heavier.
So, it's way more than a "calories in calories out analysis", although I'd agree, creating a deficit always helps with any diet.
It's not right for everyone though. I would not recommend this diet for people with high blood pressure or high cholesterol levels. You will eat a ton of fat and for some, that could be problematic.18 -
cdlee05mfp wrote: »I've done keto and it works extremely well and i can tell you that it absolutely does NOT rely on a calorie deficit to lose weight, in fact i was eating MORE calories then normal and the pounds were melting off. Here's my few pointers about it:
Nope - now way. Every single weight loss plan....EVERY ONE relies on a calorie deficit. If you truely are the exception to this you need to be studied by medical professionals.
Your body is burning fat! Of course it is. Keto dieters ingest lots of fat, so ingested fat becomes fuel.
If you are eating at a deficit your body is not storing fat......that's the same whether you are ingesting fat or ingesting carbs. If you are eating at a surplus you are gaining weight.3 -
Gotta love January....13
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ThomasColin99 wrote: »janejellyroll wrote: »cdlee05mfp wrote: »I've done keto and it works extremely well and i can tell you that it absolutely does NOT rely on a calorie deficit to lose weight, in fact i was eating MORE calories then normal and the pounds were melting off. Here's my few pointers about it:
1) you HAVE to be strict in tracking what you eat. Meal prep and have keto friendly snacks on hand.
2) when in doubt, eat more fat...and then eat some more fat after that.
3) you will experience headaches, withdrawals and other symptoms in the first 2 weeks at least but they will pass....the reward to getting through that is absolutely amazing. More focus, more energy. Fat loss, yes but that's just a perk of feeling so much better overall.
4) don't make it difficult, especially in the beginning. Focus on simple, keto friendly meals.
5) don't just do it for fat loss. there are a ton of other benefits so focus on feeling those too. The fat will definitely fall off but like i said the other benefits are amazing.
6) it sucks not having carbs but remember, you can eat all the bacon you want.
7) Don't listen to other people on here and there NON-keto eating and exercise tips. If you wanted tips for that then YOU WOULD HAVE ASKED. It's your choice to do Keto, stick with it and the benefits WILL BE amazing.
8) back to #1, especially in the beginning, you HAVE to be strict about your macros...don't even count calories but focus on at least 75% fat, 20% protein and 5% or less carbs.
Some people do find that keto works well for them because it's an easier way for them to reach a deficit. But the deficit is why it creates weight loss (for those who lose weight). It's how anyone loses weight, regardless of what plan they happen to be on (or whether they're on no specific plan at all).
That's actually an over-simplification that borders on being outright wrong. While calories are always important, the Keto diet works because it limits your intake of sugar down the a level that literally changes your blood chemistry. It's a lot like when a person gets diabetes, the loose a ton of weight because the body doesn't release insulin to process the sugar, so an early stage diabetic can eat 5000 calories a day and not gain weight. With diabetes the glucose (sugar) is excreted through urine and your brain gets its energy through a process called ketosis whereby the body re-learns how to burn fat for energy. Ketones are the chemical that is released when the fat is burned.
The same process applies to the Keto diet except instead of diabetes causing your body to stop processing sugar, it's your diet. Limiting your Carbs forces your body into ketosis, which means it burns fat for energy instead of glucose (sugars and Carbs). Without sugar, you'll find that you feel better, have a clearer mind, have more energy for everything. You'll learn that you've been poisoning yourself with sugar your whole life. It's crazy. You'll be able to exercise longer, run faster, and eventually, lift heavier.
So, it's way more than a "calories in calories out analysis", although I'd agree, creating a deficit always helps with any diet.
It's not right for everyone though. I would not recommend this diet for people with high blood pressure or high cholesterol levels. You will eat a ton of fat and for some, that could be problematic.
If you're arguing that people lose weight on keto without being in a calorie deficit, I'm going to have to ask what specific studies or analysis that is based on.
I don't think anyone disagrees about the specifics of how people on keto are using fat for energy (it is, after all, forming a big part of their calorie intake). At question is whether or not one will lose weight on keto even if one is consuming more calories than the body can use (which seems to be what is being argued above).
As to whether or not I'm poisoning myself with sugar, I think we'll have to leave that for another day. I tend to use a pretty standard definition of poison and something that has been consumed by thriving humans (and our primate relatives) for our entire history as a species isn't something I'd include in that definition.7 -
Here's a few keto resources I've liked that are also free:
Diet Doctor (online for recipes)
Ketogenic Diet Food & Recipes (on Facebook)
Thomas DeLauer (on Facebook or online)
Keto Talks w/Jimmy Moore (if you like podcasts)
Some resources on CICO and what fad diets are:
MFP forums...this is also free, lol.
It's so hard to do keto and MFP forums because every time i read through them i end up having to bring my popcorn and it throws me out of ketosis.15 -
I tried keto but ultimately found it to be another fad that I couldn't keep up with. It's a tough diet to stick to because there are so many foods you cannot eat. I am much happier now just counting calories and not restricting any foods. I eat what I want and still lose weight and there's no stress. I think any diet that restricts certain foods is a diet many people can't stick to long term. When I was on keto, if I craved something sweet and caved in, then the "diet" was blown, my body was thrown out of ketosis and I felt like a failure. But now when I crave something like that, I eat it, make it fit with my calories, and move on. No stress.4
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cdlee05mfp wrote: »Here's a few keto resources I've liked that are also free:
Diet Doctor (online for recipes)
Ketogenic Diet Food & Recipes (on Facebook)
Thomas DeLauer (on Facebook or online)
Keto Talks w/Jimmy Moore (if you like podcasts)
Some resources on CICO and what fad diets are:
MFP forums...this is also free, lol.
It's so hard to do keto and MFP forums because every time i read through them i end up having to bring my popcorn and it throws me out of ketosis.
I used to be like you, lapping up any keto website I could find, deep deep in the keto subreddit hive-mind, rolling my eyes at the CICO/SAD crowd.
There's nothing inherently wrong with keto and it CAN indeed improve health conditions like seizures, PCOS, diabetes. And it does totally work great for some people.
But it's not a magical cure nor does it negate thermodynamics or how our bodies process food. CICO is often over-simplified - there are indeed a lot of factors at play.
But if your TDEE is 2000, and you consume 4000 calories of "keto" food every day, you WILL gain weight. It's physically impossible not to.6 -
I do a lazy keto / low carb way of eating and I have found it to be very sustainable and easy to follow. I don't track calories and macros, but I do watch my carb intake and avoid added sugars where I can. I am not strict keto, so I do allow myself a small amount of wheat or sugar in my foods, but it's greatly reduced and within my daily carb limits.
I don't eat a ton of fat, in fact, I have reduced my need to eat frequently and am rarely hungry. Intermittent fasting comes naturally for me and I love everything I eat when I do eat. I have increased energy and clarity, I sleep better, my skin issues has cleared up... keto has truly changed my life for the better.
Keto is not a "fad diet" that has popped up over the "last 10 years", it has been around for a very long time and is a great way to reduce inflammation and help with fertility issues such as PCOS.
If you plan on following a keto way of eating, I highly suggest first reducing carbs gradually and start increasing your water and electrolyte intake as to avoid the "keto flu" that a lot of people experience. In the beginning, I recommend tracking everything until you get the hang of it - but in the long run remember... "food is fuel".
Best of luck!!10 -
But if your TDEE is 2000, and you consume 4000 calories of "keto" food every day, you WILL gain weight. It's physically impossible not to. [/quote]
I totally agree with this. My tip for someone starting keto is because it's obviously a very high fat/low carb diet is to focus on where your macros line up. Eventually there will be some days at calorie deficit and some with calorie surplus due to suppressed appetite. I believe that in the beginning of keto especially (and i'm sharing only my experience) it is more beneficial to focus on your macros then count calories. That does NOT mean automatically eating 4000 calories everyday but I do think on keto it's better to eat until you feel satiated. Quitting carbs AND feeling hungry at the same time is a very easy way to fall off and in turn just binge on everything in sight.
4 -
cdlee05mfp wrote: »Here's a few keto resources I've liked that are also free:
Diet Doctor (online for recipes)
Ketogenic Diet Food & Recipes (on Facebook)
Thomas DeLauer (on Facebook or online)
Keto Talks w/Jimmy Moore (if you like podcasts)
Some resources on CICO and what fad diets are:
MFP forums...this is also free, lol.
It's so hard to do keto and MFP forums because every time i read through them i end up having to bring my popcorn and it throws me out of ketosis.
There are lots of people doing keto on MFP. They just understand that regardless of what way of eating you subscribe to, the very basic laws of energy and physics show that you have to eat less calories than you burn to lose weight. CICO isn't a diet, it's a shorthand for the equation for energy balance in the body.
OP, keto can work very well for those who are satiated by fat and not satiated by carbs. I know several people who easily stick to their calorie goal eating keto or low carb. I actually don't find fat filling - I tend to overeat stuff like nuts, chicken thighs, cheese, etc that's pretty much how I gained weight - and feel much better eating a moderate carb/high fiber diet, so it wouldn't be a good fit for me.
There is also a Low Carb group here where you can find more people who eat that way, it's usually one of the links on the right hand side on the forum home page.3 -
I have multiple health issues and keto has opened up so many doors for me. I have been able to get off certain medications and feel so much better. Keto is sustainable as a lifestyle if you are committed. For me I physically feel better and when you have been as sick as I you most certainly will do what it takes to keep feeling better. I do miss certain things but when I remember how sick I was and how much better I feel now I no longer want it.5
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I tried Keto at first, had some success but then my weight loss stalled. When I didn't see success I gave up and gained all the weight back because I honestly love carbs and I hated giving them up. Once I learned about CICO I understood why I gained, I was eating too much.
Follow Keto if it's sustainable for you, by sustainable I mean that you can see yourself doing it for the rest of your life. Ultimately even when you do get to goal weight you're gonna be maintaining your goal weight. Which will be really hard to do if you don't like the way you eat.3 -
wow, some BS keto advise in here. "eat more fat, and then eat more fat." or "eat as much bacon as you want." < that is 100% pure nonsense and horrible advise to give someone. The ketogenic diet is not some magically diet. You do NOT magically lose weight because you switch to keto. It's all about caloric deficit. I've seen many people get fat as *kitten* cause they thought they could eat as much fat as they wanted too.6
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I’ve just started Keto to! Still trying to get used to it!3
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For more insight as to why low carb (keto) works, read :The Obesity Code" by Dr. Jason Fung. He proposes that weight loss is hormonal and not tied up in the science of thermodynamics (CICO -calories in/calories out).
Certainly there are those so addicted to carbs that keto could never work for them, so I get why they may choose the CICO routine.
For me, keto helped me beat T2 diabetes, reduce bodyfat, lower cholesterol and triglycerides, and along with Intermittent Fasting, is helping me lose weight without the resulting loose skin, as well as many other benefits touted by research.
As said before, to each their own. Good luck!11 -
I say try it. If keto is right for you it will come naturally. There is no one size fits all approach to lifestyle. I was vegan for years and felt great. However, my lifestyle changed and I was struggling majorly sustaining. Now I eat a high fat diet... similar to keto but less strict. I can’t do strict. I’m feeling pretty good. Healthfulpursuit.com has been very helpful. Plus, the Healthful Pursuit podcast. Good luck!!3
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ketofire51 wrote: »For more insight as to why low carb (keto) works, read :The Obesity Code" by Dr. Jason Fung. He proposes that weight loss is hormonal and not tied up in the science of thermodynamics (CICO -calories in/calories out).
Certainly there are those so addicted to carbs that keto could never work for them, so I get why they may choose the CICO routine.
For me, keto helped me beat T2 diabetes, reduce bodyfat, lower cholesterol and triglycerides, and along with Intermittent Fasting, is helping me lose weight without the resulting loose skin, as well as many other benefits touted by research.
As said before, to each their own. Good luck!
:huh: I'm not "addicted" to carbs. I feel much better when I eat a diet of @ 50-60% carbs. My bloodwork is excellent and I'm a healthy weight. Most traditional cultures have moderate carb diets. Check out the Blue Zones - unusually high rates of healthy centenarians and they eat moderate to high carb plant based diets. I don't understand why people need to believe there is "one true way" to eat and anyone who doesn't is either ignorant, addicted, or doesn't care.4 -
The main benefit for me when i did keto was that it reduced my appetite/cravings which made losing weight a hell of a lot less stressful and easier!
I still counted every single calorie, but instead of struggling to eat less, i had to make an effort to eat enough. I only did it for 4mths, so have no idea if the appetite suppressing effects would have stayed with me.
Also, try and get your fats in with whole foods, adding copious amounts of oils and butters (low volume-high calorie) etc can easily create a surplus and you'll be gaining instead of losing.4 -
:huh: I'm not "addicted" to carbs. I feel much better when I eat a diet of @ 50-60% carbs. My bloodwork is excellent and I'm a healthy weight. Most traditional cultures have moderate carb diets. Check out the Blue Zones - unusually high rates of healthy centenarians and they eat moderate to high carb plant based diets. I don't understand why people need to believe there is "one true way" to eat and anyone who doesn't is either ignorant, addicted, or doesn't care. [/quote]
Maybe addicted is too strong a word.....with that said, I do believe there is more than one way to accomplish a goal. Sorry if I offended you or any others.3
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