Opinions on the keto diet??
Replies
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There was recently a very good post by a registered dietitian on the blog section of MFP:
http://blog.myfitnesspal.com/ask-dietitian-opinion-ketogenic-diet/7 -
It wouldn't work well for me. I'm vegetarian and most of my favorite protein sources contain carbs. So do fruits and veggies. Add in that for me, fat isn't all that satiating and, it's just not something I ever considered. End of the day, if it works for you and the weight comes off and you don't feel deprived, go for it.2
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estherdragonbat wrote: »It wouldn't work well for me. I'm vegetarian and most of my favorite protein sources contain carbs. So do fruits and veggies. Add in that for me, fat isn't all that satiating and, it's just not something I ever considered. End of the day, if it works for you and the weight comes off and you don't feel deprived, go for it.
Yea if you're vegan, keto is almost impossible to do unless all you eat is avocado and nuts...and I think nuts have some carbs if I am not mistaken.3 -
I am trying out Keto + intermittent fasting (16/8), with the intention of becoming fat adapted and metabolically flexible, so that I can get myself together and still have the lifestyle I want. It takes research and adjustment, but it is well worth it (for me) to try.23
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cuzinCasey wrote: »I am trying out Keto + intermittent fasting (16/8), with the intention of becoming fat adapted and metabolically flexible, so that I can get myself together and still have the lifestyle I want. It takes research and adjustment, but it is well worth it (for me) to try.
Throw in some ACV, abdomen wraps and HIIT and you got the winning woo bingo card!!
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I’ve been doing Keto for a month. I think it’s great because it really keeps your appetite under control and you really just don’t think about food until you are truly hungry. I honestly feel like my brain is rewired. I used to chew an entire pack of sugarless gum to avoid snacking while on other plans...I’d get bored working and needed to eat something, and sometimes I’d go for a snack i regretted instead of the gum. That was my biggest issue—aside from the snacking at work, Inhave pretty good discipline and work out 5-6 days a week. Keto is much more satiating and I just eat my regular meals and don’t always finish my plate.
The biggest drawback of Keto isn’t missing carbs at all—it’s the social awkwardness of eating out and having someone watch you eat cheese and butter but refuse to have even a bite of their mashed potatoes. I just had a birthday and felt really weird about not eating the cake. I took one bite and felt like everyone must have thought I’m neurotic. For some context, I’ve never been overweight and went on Keto to lose a few pounds but ultimately not gain any more....the snacking plus traveling were making my scale creep upwards. I’ve lost 7 lbs so far, putting me at my goal, and i know it makes me look weird to have such specific requests at restaurants and also to be so strict when i don’t have a weight problem. That being said, I can get past that because of how relieved I feel to no longer have the guilt of snacking mindlessly on things I regret. I don’t actually miss the carbs at all.
BTW, no idea if the “fat burning” science is real. I just know I happily eat fewer calories this way.8 -
greenetaylor27 wrote: »I am a mother of two with a very busy schedule! I’ve been logging foods and exercising somewhat regularly for about 2-3 weeks and have lost about 3lbs. I’ve read a lot on how the keto diet can shred you down rather quickly, and “grains and carbs are poison” or what have you.
To me it just seems like a lot of work and also rather confusing. I’m fairly new to this new healthy lifestyle and didn’t know if anyone similar to my situation had bad luck— or thoughts and opinions ?? Thanks!
Grains and carbs aren't "poison"...there are many highly nutritious sources of carbohydrates.
Keto works like any other diet...if you're losing weight, it comes down to a calorie deficit and keto is just one of many ways to get there.
Personally, I find it to be about the most restrictive way of eating out there in that you're essentially all but eliminating and entire macro-nutrient. I wouldn't even consider it outside of a medical condition that specifically warranted it...and even then, most medical conditions don't require such a restrictive diet to keep those conditions under control.
Initial weight loss can be faster because you are dumping glycogen and a lot of water with that...after that, you will lose weight at the same rate as anyone else with the same calorie deficit.
If carbs were "poison", pretty much every vegan and vegetarian would be keeling over seeing as how plant based diets are typically relatively high in carbohydrates.16 -
storyjorie wrote: »I’ve been doing Keto for a month. I think it’s great because it really keeps your appetite under control and you really just don’t think about food until you are truly hungry. I honestly feel like my brain is rewired. I used to chew an entire pack of sugarless gum to avoid snacking while on other plans...I’d get bored working and needed to eat something, and sometimes I’d go for a snack i regretted instead of the gum. That was my biggest issue—aside from the snacking at work, Inhave pretty good discipline and work out 5-6 days a week. Keto is much more satiating and I just eat my regular meals and don’t always finish my plate.
The biggest drawback of Keto isn’t missing carbs at all—it’s the social awkwardness of eating out and having someone watch you eat cheese and butter but refuse to have even a bite of their mashed potatoes. I just had a birthday and felt really weird about not eating the cake. I took one bite and felt like everyone must have thought I’m neurotic. For some context, I’ve never been overweight and went on Keto to lose a few pounds but ultimately not gain any more....the snacking plus traveling were making my scale creep upwards. I’ve lost 7 lbs so far, putting me at my goal, and i know it makes me look weird to have such specific requests at restaurants and also to be so strict when i don’t have a weight problem. That being said, I can get past that because of how relieved I feel to no longer have the guilt of snacking mindlessly on things I regret. I don’t actually miss the carbs at all.
BTW, no idea if the “fat burning” science is real. I just know I happily eat fewer calories this way.
Basically why I avoid keto. I am able to eat a caloric deficit without being a pain in the *kitten* and fussy to everyone else at social events. I don't need to restrict any food.11 -
storyjorie wrote: »I’ve been doing Keto for a month. I think it’s great because it really keeps your appetite under control and you really just don’t think about food until you are truly hungry. I honestly feel like my brain is rewired. I used to chew an entire pack of sugarless gum to avoid snacking while on other plans...I’d get bored working and needed to eat something, and sometimes I’d go for a snack i regretted instead of the gum. That was my biggest issue—aside from the snacking at work, Inhave pretty good discipline and work out 5-6 days a week. Keto is much more satiating and I just eat my regular meals and don’t always finish my plate.
The biggest drawback of Keto isn’t missing carbs at all—it’s the social awkwardness of eating out and having someone watch you eat cheese and butter but refuse to have even a bite of their mashed potatoes. I just had a birthday and felt really weird about not eating the cake. I took one bite and felt like everyone must have thought I’m neurotic. For some context, I’ve never been overweight and went on Keto to lose a few pounds but ultimately not gain any more....the snacking plus traveling were making my scale creep upwards. I’ve lost 7 lbs so far, putting me at my goal, and i know it makes me look weird to have such specific requests at restaurants and also to be so strict when i don’t have a weight problem. That being said, I can get past that because of how relieved I feel to no longer have the guilt of snacking mindlessly on things I regret. I don’t actually miss the carbs at all.
BTW, no idea if the “fat burning” science is real. I just know I happily eat fewer calories this way.
The fat burning science is very misleading. While many will make it seems like it means body fat, it really means high fat oxidation... which is driven by higher rates of dietary fat storage. The bigger problem i have is fat is an inferior energy with highly anearobic work outs. So if you are lifting or doing HIIT, your performance will most likely suffer.10 -
I have used the keto diet to lose over 150 lbs. I was on for 3 years and lost from 317 lbs down to 132 lbs which was my goal weight.
The reason a keto diet works better and you lose weight faster is you convert your body from burning sugar for fuel into burning fat for fuel. The key is you must remain in light ketosis or your body will switch right back to sugar burning. All carbs convert to glucose/sugar in your body. If you eliminate the carbs there is no sugar for fuel and your body will burn fat instead. If you eat enough protein and fat you will not feel weak or hungry and you will burn fat not muscle. Muscle is burned if you try to keep a calorie deficit while low-carbing. Ignore the calories, don't look at them and strictly watch your carbs. I kept mine below 40 a day but every person is different. Get some keto sticks to measure the amount of ketones in your urine from your pharmacy.
The reason you will lose weight faster is simple. Carbs are a high-efficiency fuel for your body. Fats are not so efficient. If your body has no sugar to burn it will burn fat and it needs more energy (calories) to burn fat because it is not a super efficient food like carbs. So it will take more fat calories than you can eat each day and it will get that fat from your stored fat, like that in your hips, thighs and belly. As long as you are in ketosis, you are burning your fat stores.
Basically it means no bread, pasta or sweets of any kind. Potatoes and other carby veggies are mostly out too. Though all you have to do it is count the carbs and keep them under your goal. I had one 3 oz potato each day OR one slice of bread, or two slices of low carb bread.
I know this is long but bear with me.
Here is the awesome thing, though people will tell you that you can't maintain and go off a keto diet once you reach your goal. I did and so have many others. The trick is to ever so Slowly add carbs back to your diet. I waited 6 months after reaching goal and then started adding back 10 carbs every 3 months. I kept my portions small and never ate to overfull. After a year I was eating like everyone else. I maintained at goal or within 3 lbs for over 10 years by just keeping portions small and not having dessert every day. But I did eat cake, ice cream... anything I wanted without counting calories or carbs.
My weight stayed off until I had foot surgery on both feet and then ended up with pneumonia twice in that same year. Being bed bound restricted my activity and my weight is back up just over 50 lbs. Hence the reason I am here. I went back on the low carb diet and have lost 5 lbs the first week.
I hope this has been informing and helps you decide what you want to do.
PS: my diet was recommended and approved by my doctor for long term use.
~Lorianne
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LoriAnne0621 wrote: »I have used the keto diet to lose over 150 lbs. I was on for 3 years and lost from 317 lbs down to 132 lbs which was my goal weight.
The reason a keto diet works better and you lose weight faster is you convert your body from burning sugar for fuel into burning fat for fuel. The key is you must remain in light ketosis or your body will switch right back to sugar burning. All carbs convert to glucose/sugar in your body. If you eliminate the carbs there is no sugar for fuel and your body will burn fat instead. If you eat enough protein and fat you will not feel weak or hungry and you will burn fat not muscle. Muscle is burned if you try to keep a calorie deficit while low-carbing. Ignore the calories, don't look at them and strictly watch your carbs. I kept mine below 40 a day but every person is different. Get some keto sticks to measure the amount of ketones in your urine from your pharmacy.
The reason you will lose weight faster is simple. Carbs are a high-efficiency fuel for your body. Fats are not so efficient. If your body has no sugar to burn it will burn fat and it needs more energy (calories) to burn fat because it is not a super efficient food like carbs. So it will take more fat calories than you can eat each day and it will get that fat from your stored fat, like that in your hips, thighs and belly. As long as you are in ketosis, you are burning your fat stores.
Basically it means no bread, pasta or sweets of any kind. Potatoes and other carby veggies are mostly out too. Though all you have to do it is count the carbs and keep them under your goal. I had one 3 oz potato each day OR one slice of bread, or two slices of low carb bread.
I know this is long but bear with me.
Here is the awesome thing, though people will tell you that you can't maintain and go off a keto diet once you reach your goal. I did and so have many others. The trick is to ever so Slowly add carbs back to your diet. I waited 6 months after reaching goal and then started adding back 10 carbs every 3 months. I kept my portions small and never ate to overfull. After a year I was eating like everyone else. I maintained at goal or within 3 lbs for over 10 years by just keeping portions small and not having dessert every day. But I did eat cake, ice cream... anything I wanted without counting calories or carbs.
My weight stayed off until I had foot surgery on both feet and then ended up with pneumonia twice in that same year. Being bed bound restricted my activity and my weight is back up just over 50 lbs. Hence the reason I am here. I went back on the low carb diet and have lost 5 lbs the first week.
I hope this has been informing and helps you decide what you want to do.
PS: my diet was recommended and approved by my doctor for long term use.
~Lorianne
That is not how it works. Your body can utilize both fat and carbs as energy sources. And it only uses carbs when you increae intensity or after immediate ingest. Either way, it doesnt matter the fuel source because energy balance is all the matters. You can get just as fat following keto.20 -
LoriAnne0621 wrote: »I have used the keto diet to lose over 150 lbs. I was on for 3 years and lost from 317 lbs down to 132 lbs which was my goal weight.
The reason a keto diet works better and you lose weight faster is you convert your body from burning sugar for fuel into burning fat for fuel. The key is you must remain in light ketosis or your body will switch right back to sugar burning. All carbs convert to glucose/sugar in your body. If you eliminate the carbs there is no sugar for fuel and your body will burn fat instead. If you eat enough protein and fat you will not feel weak or hungry and you will burn fat not muscle. Muscle is burned if you try to keep a calorie deficit while low-carbing. Ignore the calories, don't look at them and strictly watch your carbs. I kept mine below 40 a day but every person is different. Get some keto sticks to measure the amount of ketones in your urine from your pharmacy.
The reason you will lose weight faster is simple. Carbs are a high-efficiency fuel for your body. Fats are not so efficient. If your body has no sugar to burn it will burn fat and it needs more energy (calories) to burn fat because it is not a super efficient food like carbs. So it will take more fat calories than you can eat each day and it will get that fat from your stored fat, like that in your hips, thighs and belly. As long as you are in ketosis, you are burning your fat stores.
Basically it means no bread, pasta or sweets of any kind. Potatoes and other carby veggies are mostly out too. Though all you have to do it is count the carbs and keep them under your goal. I had one 3 oz potato each day OR one slice of bread, or two slices of low carb bread.
I know this is long but bear with me.
Here is the awesome thing, though people will tell you that you can't maintain and go off a keto diet once you reach your goal. I did and so have many others. The trick is to ever so Slowly add carbs back to your diet. I waited 6 months after reaching goal and then started adding back 10 carbs every 3 months. I kept my portions small and never ate to overfull. After a year I was eating like everyone else. I maintained at goal or within 3 lbs for over 10 years by just keeping portions small and not having dessert every day. But I did eat cake, ice cream... anything I wanted without counting calories or carbs.
My weight stayed off until I had foot surgery on both feet and then ended up with pneumonia twice in that same year. Being bed bound restricted my activity and my weight is back up just over 50 lbs. Hence the reason I am here. I went back on the low carb diet and have lost 5 lbs the first week.
I hope this has been informing and helps you decide what you want to do.
PS: my diet was recommended and approved by my doctor for long term use.
~Lorianne
What you wrote is equivalent to believing in unicorns. How can you claim and say that the keto diet is the best diet for weight loss? Your information is all wrong and this is why the keto community gets all the hate, because of bad information on how carbs are bad and keto is the best weight loss diet when there is no meta analysis proving that.
And for your info, so far data show that keto is the least optimal diet for building muscles along with training fasted (basically training without any food in your system). It is yet to be conclusive, but everything seems to point it that way. There will be more data to come from the study by Alan Aragon. I wouldn't be surprised if it did conclude that, I mean how can you perform at your best when you don't have water and glycogen? There's a reason why 99% of athletes eat a *kitten* ton of carbs and avoid keto like a plague.
I suggest you read this meta analysis https://sci-fit.net/ketogenic-diet-fat-muscle-performance/16 -
LoriAnne0621 wrote: »I have used the keto diet to lose over 150 lbs. I was on for 3 years and lost from 317 lbs down to 132 lbs which was my goal weight.
The reason a keto diet works better and you lose weight faster is you convert your body from burning sugar for fuel into burning fat for fuel. The key is you must remain in light ketosis or your body will switch right back to sugar burning. All carbs convert to glucose/sugar in your body. If you eliminate the carbs there is no sugar for fuel and your body will burn fat instead. If you eat enough protein and fat you will not feel weak or hungry and you will burn fat not muscle. Muscle is burned if you try to keep a calorie deficit while low-carbing. Ignore the calories, don't look at them and strictly watch your carbs. I kept mine below 40 a day but every person is different. Get some keto sticks to measure the amount of ketones in your urine from your pharmacy.
The reason you will lose weight faster is simple. Carbs are a high-efficiency fuel for your body. Fats are not so efficient. If your body has no sugar to burn it will burn fat and it needs more energy (calories) to burn fat because it is not a super efficient food like carbs. So it will take more fat calories than you can eat each day and it will get that fat from your stored fat, like that in your hips, thighs and belly. As long as you are in ketosis, you are burning your fat stores.
Basically it means no bread, pasta or sweets of any kind. Potatoes and other carby veggies are mostly out too. Though all you have to do it is count the carbs and keep them under your goal. I had one 3 oz potato each day OR one slice of bread, or two slices of low carb bread.
I know this is long but bear with me.
Here is the awesome thing, though people will tell you that you can't maintain and go off a keto diet once you reach your goal. I did and so have many others. The trick is to ever so Slowly add carbs back to your diet. I waited 6 months after reaching goal and then started adding back 10 carbs every 3 months. I kept my portions small and never ate to overfull. After a year I was eating like everyone else. I maintained at goal or within 3 lbs for over 10 years by just keeping portions small and not having dessert every day. But I did eat cake, ice cream... anything I wanted without counting calories or carbs.
My weight stayed off until I had foot surgery on both feet and then ended up with pneumonia twice in that same year. Being bed bound restricted my activity and my weight is back up just over 50 lbs. Hence the reason I am here. I went back on the low carb diet and have lost 5 lbs the first week.
I hope this has been informing and helps you decide what you want to do.
PS: my diet was recommended and approved by my doctor for long term use.
~Lorianne
no you dont lose weight faster,you lose a lot of water and glycogen that was stored in your body,liver,etc first and foremost. your body burns DIETARY fat, body fat is burned in a deficit no matter how you eat. you arent burning stored body fat just because you do keto. if you overeat doing keto you will gain weight and fat. as for maintaining weight you have to know how many calories your body needs to maintain that weight no matter how you eat,even if doing keto. yes carbs are turned into glucose for fuel. but protein can also be turned into glucose if needed by whats called gluconeogenesis.
your body has to have some sort of energy source to help with ketone production which is why keto is high fat and low carb.it has nothing to do with body fat fueling your body. I lost a lot of body fat not doing keto(I did do it for a short time in the past). weight came off at the same rates. I lost a lot of water when I started keto which was about 5 lbs. if you are eating more fat calories than you need each day and you are going over your TDEE or maintenance calories you will gain weight. Its not a special body fat burning diet.10 -
Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.
Are you a doctor? Carbohydrates aren't even an essential macronutrient. Who says processed meats cause inflammation and what is "inflammation"? Everyone thinks they're so inflamed these days.17 -
Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.
Are you a doctor? Carbohydrates aren't even an essential macronutrient. Who says processed meats cause inflammation and what is "inflammation"? Everyone thinks they're so inflamed these days.
What would being a doctor have to do with anything. They pretty much know nothing about nutrition. I don't subscribe to that poster's views but asking if they are a doctor doesn't make much sense.10 -
Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.
Are you a doctor? Carbohydrates aren't even an essential macronutrient. Who says processed meats cause inflammation and what is "inflammation"? Everyone thinks they're so inflamed these days.
What would being a doctor have to do with anything. They pretty much know nothing about nutrition. I don't subscribe to that poster's views but asking if they are a doctor doesn't make much sense.
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Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.
even vegans and vegetarians get cancer, so that theory about it causing cancer went out the window.13 -
Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.
How well do you understand keto. It doesnt eliminate fruits and veggies but limits or eliminates a subset. If you set up keto the healthy way, you will have plenty of darky leafy greens, avocados and etc...
Also, fats and carbs are the primary sources of energy, but fats tend to dominate low energetic times like daily routines.5 -
Isn’t Keto more expensive? Avocados, nuts and seeds, fatty meats, etc etc.?6
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When I eat carbs, it takes 5 digits of calories to satisfy me. When I exclude carbs, it is much less (though I can still gain weight, just not as easily compared with eating carbs).
Some share my experience, and others do not. It might take some time to learn what works for you.7 -
I haven't found it more expensive. If anything my food bills are smaller as I don't now buy the generally more expensive processed foods.4
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I prefer the "eat all you want and lose weight diet". Like drinking wine, , eating chocolate and cheese and BREAD, and lose 1 pound a week...diet.12
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UltraVegAthlete wrote: »Isn’t Keto more expensive? Avocados, nuts and seeds, fatty meats, etc etc.?
Depends on the specifics, it doesn't have to be. Mostly depends on how you were eating before and how thrifty you are. I spend way more than I need to eating plant based, and when I ate meat/eggs/dairy I ate way more expensive choices there than I needed to (local farm, expensive fish). So for me keto was more expensive, but I know I could do both a keto and non keto diet more cheaply than I currently eat. Meat, eggs, dairy are pretty cheap in the US if you have access to good sources (backyard chickens, inexpensive local farms, you or friends hunt and fish) or if you just buy conventional and don't get the most desired cuts (get thighs with bones vs. boneless chicken breast). Many fattier cuts are cheaper too.
Cutting down on fruit out of season can save money too, I imagine (although avocados are expensive).1 -
I tried this once several years ago, it was an epic fail for me. I know this way of eating does work for so many others, but with the way I exercise and needing to eat a diet that makes me feel the best, this method does not suit me at all. Even if I could do this during weight loss, its not something I would want to do forever. Giving up bread and oreos? what was I thinking.
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karintalley wrote: »I prefer the "eat all you want and lose weight diet". Like drinking wine, , eating chocolate and cheese and BREAD, and lose 1 pound a week...diet.
I'm glad that works for you. Last time I took a diet break and ate all I wanted, I gained 32 lbs. in 20 days. Of that 32 lbs., 19 was fat.14 -
Sakura_Tree wrote: »personally i am against the keto diet because our bodies main/preferred source of energy is carbohydrates. also the keto diet does not allow alot of fruits/vegetables which are key for good health. I see alot of keto recipes with bacon and other processed meats which cause inflammation in the body and can lead to cancer/other illness.
I’ve never eaten as many servings of fruits and vegetables on a consistent basis as I am now on keto, and if you choose to eat a bunch of bacon on any diet of course you should go for the nitrate-free kind. You don’t have to try anything you don’t want, but these are ridiculous reasons for opposing keto.
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I eat a lower carb diet (I wouldn't call it "keto"), but I'm not here to discuss the pro's and con's of keto - any way you find to moderate your eating that works for you is the important thing. I'm here to discuss the "lot of work" bit.
No, not really. If you meal plan for any kind of diet then there is work involved, no more for keto than any other. But once you get used to planning what you can have then it's not really "harder" than anything else.
Whatever way you choose just make sure you understand how to do it properly. There are a lot of people doing diets badly because they only half understand them.4
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