To Keto or not to Keto

misschristine9724

Yesterday was my first day haven’t ate much and today all I’ve had is scrambled eggs and water. I’m trying to decide if low carb is the way to go cuz I know the Keto diet depends on fats....but isn’t fat bad??. Or should I go with more protein and carbs.
I just had a baby a month ago so I’m looking to get down to my pre pregnancy weight of 133 currently sitting at 152. And no I’m not breastfeeding so that isn’t an issue. Just would like some input and some information.

quiksylver296

Fat is not bad.

Stolen from the AHA site:

Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat.

I'm not a keto-advocate, so I can't answer the rest of your question. I love carbs and carbs love me.

diannethegeek

Keto works very well for a lot of people. It's not a good fit for everyone. Whether it works well for you or not will depend on a lot of things. You can try it and see.

Fat is not bad for you. Fat is calorie dense, so a lot of people end up cutting some out to help their calorie deficit. But it's not necessary to cut it out barring medical issues. You need a certain amount of fat in your diet to stay healthy. Don't fall into that old trap of thinking that fat makes us fat. It doesn't work like that.

RainingKrypton

Hi. Yesterday was my first day on this app. My diet actually started in Feb with my doctor. My calorie ratio is 25% carb, 30% fat, 45% protein. If you are eating 1200 calories a day (like me), you would be allowed 75g of carbs. (25% of 1200= 300. 300/4 (because there is 4 calories in each gram) = 75g). Animal fat is bad (meat, dairy), this is why you want skim milk, lean meats, etc. However, fat from nuts, avocados, fish, whole eggs, etc, are all good fats with lots of extra healthy stuff in them. You need fat to burn fat, just make sure it's the good stuff. =D

hroderick

I'm doing low carb, but not zero carb. That makes it simpler. I eat anything except bread, potatoes, and pasta. Just burning more than you burn.

klauss_torres

There was a research done comparing low carb vs high carb diet to lose weight, at the end of the day the results were as expected. (no difference between the two). If you are in a caloric deficit you can lose weight eating junk (obviously not good to be eating junk everyday). It all comes down, to either caloric deficit when losing weight or caloric surplus when gaining weight. Eat what you like but make sure you reach your protein goals and your caloric goals.

AnvilHead

klauss_torres wrote: »

There was a research done comparing low carb vs high carb diet to lose weight, at the end of the day the results were as expected. (no difference between the two). If you are in a caloric deficit you can lose weight eating junk (obviously not good to be eating junk everyday). It all comes down, to either caloric deficit when losing weight or caloric surplus when gaining weight. Eat what you like but make sure you reach your protein goals and your caloric goals.

^ Best post in the thread yet. Well said. I've read the same studies - no "metabolic advantage" to a ketogenic diet. The main difference is a significant loss of water weight in the initial stages as you deplete your body's water/glycogen stores.

kimny72

It's really personal preference. Either way you would eat the same amount of calories, it's up to you to figure out which foods you enjoy and fill you up. That way you will more easily hit your calorie goal, so you won't struggle as much. If you find fats filling and can see yourself removing most of the carbs from your diet for the long haul, keto might be right for you.

With 20 lbs to lose, you should be set to lose no more than 1 lb per week, any more than that would be very aggressive.

And thank you for saying right off the top whether you are breastfeeding or not

knotgood77

I have been doing the Keto diet about a month....it depends on you how well it will work. It works well for me. If it is something where you enjoy these types of foods anyway, that helps a lot. You can lose weight on it, but will still have to calorie restrict to make progress. High fat leaves you feeling fuller longer, so for many that makes it easier to eat less, and reach the goals they are looking for. Do some research before hand, that will also make things go a lot easier for you. Types of foods, so you can have some variety, as well as what to expect in the first month as your body adjusts to using fat for fuel instead of carbs. All the best, Ethan

akinastrong

I been on keto for 5 months now and I love it. prior to doing keto I could not stay away from carbs and sweets. a busy mom of two a 3 year old and a one year old keto was the best health choice I have ever made!!! I stick to 80%fat, 15% protein and 5% carb. the whole "caloric deficit " is a bunch of bull to me and I don't believe it at all. there is know way a person can prove how much calories you are burning through out the day. not one persons metabolic rate is the same and everyone does something different everyday so you cant put a straight number on it. and far as the studies read above the high carb and low carb yes its not different because "carbs is carbs" and what a lot of people are missing is keto is just not a low carb diet they key is a HIGH FAT diet. and your goal is to get into ketosis, that's where you start burning fat. Research high fat diet vs. low low carb diet and you will see the difference. I have lost 25lbs since starting keto and it was effortless I have also kicked the cravings for sweets and carbs. I have a ton more energy to play with my kids, and I don't wake up feeling like a zombie from having a rough night with my baby. Not to mention 23lbs of that was straight fat loss! We had a 12 week biggest loser at work majority were doing the low calories (eating like a bird) and doing no fat low carb, and protein diet. and i was doing keto with my butter, fatty stake, egg etc. everyone thought I was crazy. But the number and data don't lie! I won the fat loss and weight loss category. the others did lose weight but also lost a lot of muscle. I have 5 clients right now all only a month in and they all lost 5-13 lbs and 1-3.5 inches off their waist. So i am totally a keto advocate. seeing results with my clients and with my self also feeling the difference in my body and having clarity on keto compared to being on a non keto diet. Its very sustainable for me i don't need to worry about calories i just listen to my body i never did calorie restrict my self neither does my clients and we care getting amazing results!. I just eat when i'm hungry stop when im full. No starving trying to eat like a bird, being moody because you have to eat salads all day. just do your research and give it ago. and sorry so long lol really am passionate about it!

AnvilHead

akinastrong wrote: »

I been on keto for 5 months now and I love it. prior to doing keto I could not stay away from carbs and sweets. a busy mom of two a 3 year old and a one year old keto was the best health choice I have ever made!!! I stick to 80%fat, 15% protein and 5% carb. the whole "caloric deficit " is a bunch of bull to me and I don't believe it at all. there is know way a person can prove how much calories you are burning through out the day. not one persons metabolic rate is the same and everyone does something different everyday so you cant put a straight number on it. and far as the studies read above the high carb and low carb yes its not different because "carbs is carbs" and what a lot of people are missing is keto is just not a low carb diet they key is a HIGH FAT diet. and your goal is to get into ketosis, that's where you start burning fat. Research high fat diet vs. low low carb diet and you will see the difference. I have lost 25lbs since starting keto and it was effortless I have also kicked the cravings for sweets and carbs. I have a ton more energy to play with my kids, and I don't wake up feeling like a zombie from having a rough night with my baby. Not to mention 23lbs of that was straight fat loss! We had a 12 week biggest loser at work majority were doing the low calories (eating like a bird) and doing no fat low carb, and protein diet. and i was doing keto with my butter, fatty stake, egg etc. everyone thought I was crazy. But the number and data don't lie! I won the fat loss and weight loss category. the others did lose weight but also lost a lot of muscle. I have 5 clients right now all only a month in and they all lost 5-13 lbs and 1-3.5 inches off their waist. So i am totally a keto advocate. seeing results with my clients and with my self also feeling the difference in my body and having clarity on keto compared to being on a non keto diet. Its very sustainable for me i don't need to worry about calories i just listen to my body i never did calorie restrict my self neither does my clients and we care getting amazing results!. I just eat when i'm hungry stop when im full. No starving trying to eat like a bird, being moody because you have to eat salads all day. just do your research and give it ago. and sorry so long lol really am passionate about it!

Obviously.

It's just too bad that all of that is incorrect and goes completely against physiology and the laws of energy balance. Magic doesn't exist, you have to be in a caloric deficit to lose weight. That's been scientifically proven over and over again. There is no "metabolic advantage" to a ketogenic diet, calories are calories.

Let's start here with some science:

https://shreddedbyscience.com/ketogenic-diets-actually-work-study-review/

https://www.ncbi.nlm.nih.gov/m/pubmed/16685046/

https://completehumanperformance.com/2013/07/23/why-calories-count/

https://www.researchgate.net/publication/316911061_A_Calorie_is_Still_a_Calorie_According_to_Rigorous_New_Evidence

http://georgiefear.com/2016/12/15/the-truth-about-ketogenic-dieting/

http://sciencedrivennutrition.com/do-carbohydrates-control-body-fat/

http://www.stephanguyenet.com/meta-analysis-impact-of-carbohydrate-vs-fat-calories-on-energy-expenditure-and-body-fatness/

akinastrong

how do you set a number on it? being on a keto diet naturally suppresses your appetite if you are doing it correctly so there is no need to calorie restrict your self. and have you tried the diet?

L1zardQueen

@akinastrong Calories do matter.

akinastrong

AnvilHead wrote: »

akinastrong wrote: »

I been on keto for 5 months now and I love it. prior to doing keto I could not stay away from carbs and sweets. a busy mom of two a 3 year old and a one year old keto was the best health choice I have ever made!!! I stick to 80%fat, 15% protein and 5% carb. the whole "caloric deficit " is a bunch of bull to me and I don't believe it at all. there is know way a person can prove how much calories you are burning through out the day. not one persons metabolic rate is the same and everyone does something different everyday so you cant put a straight number on it. and far as the studies read above the high carb and low carb yes its not different because "carbs is carbs" and what a lot of people are missing is keto is just not a low carb diet they key is a HIGH FAT diet. and your goal is to get into ketosis, that's where you start burning fat. Research high fat diet vs. low low carb diet and you will see the difference. I have lost 25lbs since starting keto and it was effortless I have also kicked the cravings for sweets and carbs. I have a ton more energy to play with my kids, and I don't wake up feeling like a zombie from having a rough night with my baby. Not to mention 23lbs of that was straight fat loss! We had a 12 week biggest loser at work majority were doing the low calories (eating like a bird) and doing no fat low carb, and protein diet. and i was doing keto with my butter, fatty stake, egg etc. everyone thought I was crazy. But the number and data don't lie! I won the fat loss and weight loss category. the others did lose weight but also lost a lot of muscle. I have 5 clients right now all only a month in and they all lost 5-13 lbs and 1-3.5 inches off their waist. So i am totally a keto advocate. seeing results with my clients and with my self also feeling the difference in my body and having clarity on keto compared to being on a non keto diet. Its very sustainable for me i don't need to worry about calories i just listen to my body i never did calorie restrict my self neither does my clients and we care getting amazing results!. I just eat when i'm hungry stop when im full. No starving trying to eat like a bird, being moody because you have to eat salads all day. just do your research and give it ago. and sorry so long lol really am passionate about it!

Obviously.

It's just too bad that all of that is incorrect and goes completely against physiology and the laws of energy balance. Magic doesn't exist, you have to be in a caloric deficit to lose weight. That's been scientifically proven over and over again. There is no "metabolic advantage" to a ketogenic diet, calories are calories.

Let's start here with some science:

https://shreddedbyscience.com/ketogenic-diets-actually-work-study-review/

https://www.ncbi.nlm.nih.gov/m/pubmed/16685046/

https://completehumanperformance.com/2013/07/23/why-calories-count/

https://www.researchgate.net/publication/316911061_A_Calorie_is_Still_a_Calorie_According_to_Rigorous_New_Evidence

http://georgiefear.com/2016/12/15/the-truth-about-ketogenic-dieting/

http://sciencedrivennutrition.com/do-carbohydrates-control-body-fat/

http://www.stephanguyenet.com/meta-analysis-impact-of-carbohydrate-vs-fat-calories-on-energy-expenditure-and-body-fatness/

first on all this is not incorrect because i'm doing it successfully with amazing results and so are my clients. so who are you to say that everything i wrote is incorrect. second how do you set a number on it to be Caloric deficit? being on a keto diet naturally suppresses your appetite if you are doing it correctly so there is no need to calorie restrict your self. and third have you tried the diet?

AnvilHead

akinastrong wrote: »

how do you set a number on it? being on a keto diet naturally suppresses your appetite if you are doing it correctly so there is no need to calorie restrict your self. and have you tried the diet?

As a matter of fact, I have. I did the ketogenic diet for nearly a year, almost 20 years ago. I lost over 40 pounds, but still had to be in a calorie deficit to accomplish it. I also did not enjoy the nearly disastrous intestinal issues when I would have the occasional cheat day, and did not want to give up some of my most favorite foods for the rest of my life, so I found it unsustainable.

I love eggs, meat, cheese, bacon, steak, etc. But I've lost over 70 pounds incorporating all those things into my diet along with carbs and didn't have to deal with staying within 10 feet of a bathroom, never trusting a fart, or depriving myself of foods I love. And all it required was a calorie deficit - exactly as it would have if I'd done keto again this time.

Keto suppresses appetite (via satiety) for some people - not all people. Apparently you're one of them, but it's not a universal phenomenon. Some are more satiated by carbs, so keto wouldn't be the answer for them. Keto is one way to lose weight, but it's not THE One True Holy Way.

concordancia

akinastrong wrote: »

AnvilHead wrote: »

akinastrong wrote: »

I been on keto for 5 months now and I love it. prior to doing keto I could not stay away from carbs and sweets. a busy mom of two a 3 year old and a one year old keto was the best health choice I have ever made!!! I stick to 80%fat, 15% protein and 5% carb. the whole "caloric deficit " is a bunch of bull to me and I don't believe it at all. there is know way a person can prove how much calories you are burning through out the day. not one persons metabolic rate is the same and everyone does something different everyday so you cant put a straight number on it. and far as the studies read above the high carb and low carb yes its not different because "carbs is carbs" and what a lot of people are missing is keto is just not a low carb diet they key is a HIGH FAT diet. and your goal is to get into ketosis, that's where you start burning fat. Research high fat diet vs. low low carb diet and you will see the difference. I have lost 25lbs since starting keto and it was effortless I have also kicked the cravings for sweets and carbs. I have a ton more energy to play with my kids, and I don't wake up feeling like a zombie from having a rough night with my baby. Not to mention 23lbs of that was straight fat loss! We had a 12 week biggest loser at work majority were doing the low calories (eating like a bird) and doing no fat low carb, and protein diet. and i was doing keto with my butter, fatty stake, egg etc. everyone thought I was crazy. But the number and data don't lie! I won the fat loss and weight loss category. the others did lose weight but also lost a lot of muscle. I have 5 clients right now all only a month in and they all lost 5-13 lbs and 1-3.5 inches off their waist. So i am totally a keto advocate. seeing results with my clients and with my self also feeling the difference in my body and having clarity on keto compared to being on a non keto diet. Its very sustainable for me i don't need to worry about calories i just listen to my body i never did calorie restrict my self neither does my clients and we care getting amazing results!. I just eat when i'm hungry stop when im full. No starving trying to eat like a bird, being moody because you have to eat salads all day. just do your research and give it ago. and sorry so long lol really am passionate about it!

Obviously.

It's just too bad that all of that is incorrect and goes completely against physiology and the laws of energy balance. Magic doesn't exist, you have to be in a caloric deficit to lose weight. That's been scientifically proven over and over again. There is no "metabolic advantage" to a ketogenic diet, calories are calories.

Let's start here with some science:

https://shreddedbyscience.com/ketogenic-diets-actually-work-study-review/

https://www.ncbi.nlm.nih.gov/m/pubmed/16685046/

https://completehumanperformance.com/2013/07/23/why-calories-count/

https://www.researchgate.net/publication/316911061_A_Calorie_is_Still_a_Calorie_According_to_Rigorous_New_Evidence

http://georgiefear.com/2016/12/15/the-truth-about-ketogenic-dieting/

http://sciencedrivennutrition.com/do-carbohydrates-control-body-fat/

http://www.stephanguyenet.com/meta-analysis-impact-of-carbohydrate-vs-fat-calories-on-energy-expenditure-and-body-fatness/

first on all this is not incorrect because i'm doing it successfully with amazing results and so are my clients. so who are you to say that everything i wrote is incorrect. second how do you set a number on it to be Caloric deficit? being on a keto diet naturally suppresses your appetite if you are doing it correctly so there is no need to calorie restrict your self. and third have you tried the diet?

You were the one who told everyone to do their research. As shown above, the research shows no difference between keto and low carb, or even plain old calorie restriction. Some people feel more satisfied with keto, other people gain.

deniseyweesy1

Honestly, I think keto is too much work. I'm not making a cauliflower pizza. I'm only half kidding...

concordancia

deniseyweesy1 wrote: »

Honestly, I think keto is too much work. I'm not making a cauliflower pizza. I'm only half kidding...

Fad keto is too much work. Without mock foods and fat bombs, keto is a pretty simple diet.

AnvilHead

akinastrong wrote: »

first on all this is not incorrect because i'm doing it successfully with amazing results and so are my clients. so who are you to say that everything i wrote is incorrect. second how do you set a number on it to be Caloric deficit? being on a keto diet naturally suppresses your appetite if you are doing it correctly so there is no need to calorie restrict your self. and third have you tried the diet?

Nobody is saying you can't lose weight on a ketogenic diet. It's certainly possible, just as it is on any other diet. All that's required is a caloric deficit, just like any other diet. The rest of it is where you're wrong, believing all the keto propaganda about calories not counting, not needing to restrict, the BS about fat, "keto clarity" (which is subjective and again not universal), etc. The things you're repeating from the ketovangelists are not true and directly defy physiology/physics, as evidenced in the links I posted above.

At any rate, I'm done before it turns into a full-blown debate. This has been hashed out over and over again here in the forums. OP can choose who she wants to believe and make her own choices.

PaulChasinDreams

AnvilHead wrote: »

akinastrong wrote: »

I been on keto for 5 months now and I love it. prior to doing keto I could not stay away from carbs and sweets. a busy mom of two a 3 year old and a one year old keto was the best health choice I have ever made!!! I stick to 80%fat, 15% protein and 5% carb. the whole "caloric deficit " is a bunch of bull to me and I don't believe it at all. there is know way a person can prove how much calories you are burning through out the day. not one persons metabolic rate is the same and everyone does something different everyday so you cant put a straight number on it. and far as the studies read above the high carb and low carb yes its not different because "carbs is carbs" and what a lot of people are missing is keto is just not a low carb diet they key is a HIGH FAT diet. and your goal is to get into ketosis, that's where you start burning fat. Research high fat diet vs. low low carb diet and you will see the difference. I have lost 25lbs since starting keto and it was effortless I have also kicked the cravings for sweets and carbs. I have a ton more energy to play with my kids, and I don't wake up feeling like a zombie from having a rough night with my baby. Not to mention 23lbs of that was straight fat loss! We had a 12 week biggest loser at work majority were doing the low calories (eating like a bird) and doing no fat low carb, and protein diet. and i was doing keto with my butter, fatty stake, egg etc. everyone thought I was crazy. But the number and data don't lie! I won the fat loss and weight loss category. the others did lose weight but also lost a lot of muscle. I have 5 clients right now all only a month in and they all lost 5-13 lbs and 1-3.5 inches off their waist. So i am totally a keto advocate. seeing results with my clients and with my self also feeling the difference in my body and having clarity on keto compared to being on a non keto diet. Its very sustainable for me i don't need to worry about calories i just listen to my body i never did calorie restrict my self neither does my clients and we care getting amazing results!. I just eat when i'm hungry stop when im full. No starving trying to eat like a bird, being moody because you have to eat salads all day. just do your research and give it ago. and sorry so long lol really am passionate about it!

Obviously.

It's just too bad that all of that is incorrect and goes completely against physiology and the laws of energy balance. Magic doesn't exist, you have to be in a caloric deficit to lose weight. That's been scientifically proven over and over again. There is no "metabolic advantage" to a ketogenic diet, calories are calories.

Let's start here with some science:

https://shreddedbyscience.com/ketogenic-diets-actually-work-study-review/

https://www.ncbi.nlm.nih.gov/m/pubmed/16685046/

https://completehumanperformance.com/2013/07/23/why-calories-count/

https://www.researchgate.net/publication/316911061_A_Calorie_is_Still_a_Calorie_According_to_Rigorous_New_Evidence

http://georgiefear.com/2016/12/15/the-truth-about-ketogenic-dieting/

http://sciencedrivennutrition.com/do-carbohydrates-control-body-fat/

http://www.stephanguyenet.com/meta-analysis-impact-of-carbohydrate-vs-fat-calories-on-energy-expenditure-and-body-fatness/

So much B.S. here. PLEASE realize this guy is 100% wrong and I am 100% proof of it. Have been doing intermittent fasting and keto for 77 days as of today and have lost 47 lbs so far. Have not been in a caloric deficit at all. In fact a lot of days I am in a caloric surplus. Do some research on combining intermittent fasting with keto.

And as I've said on other threads. If this guy or anyone on this sight want to put some money where their mouth is I will put up $1000 to anyone here to prove what I've lost, how I've lost it, and in how long I've lost it. 100% B.S. that you HAVE to be in a caloric deficit to lose weight. Get your body into a FULL time keto adapted state and you will lose weight at an extrodinary rate. And if you want to gain muscle at the same time do that too by working out and making sure you eat at least between .4 to 1 gram of protein a day. I have been doing 5 to 10% carbs, 20 to 25% protein and around 70% good fats per day. Even with my exercise I still am not in a caloric deficit so don't believe everything you read here on this forum cause there is SO MUCH crap I am reading all over the place here. Best thing to do is try it and see what the truth is and if you want any guidance, advice, or info send me a message.

The power of combining intermittent fasting with keto is unbelievable powerful with fat loss, health, energy, muscle gain etc.. Just do a search online and read of all the people who report the incredible amazing results in their lives from it.

I do full body composition imaging scans to track my fat % loss and lean muscle mass gains. There is no better way to know for sure what's going on with your fat loss and muscle gains.

L1zardQueen

PaulChasinDreams wrote: »

AnvilHead wrote: »

akinastrong wrote: »

I been on keto for 5 months now and I love it. prior to doing keto I could not stay away from carbs and sweets. a busy mom of two a 3 year old and a one year old keto was the best health choice I have ever made!!! I stick to 80%fat, 15% protein and 5% carb. the whole "caloric deficit " is a bunch of bull to me and I don't believe it at all. there is know way a person can prove how much calories you are burning through out the day. not one persons metabolic rate is the same and everyone does something different everyday so you cant put a straight number on it. and far as the studies read above the high carb and low carb yes its not different because "carbs is carbs" and what a lot of people are missing is keto is just not a low carb diet they key is a HIGH FAT diet. and your goal is to get into ketosis, that's where you start burning fat. Research high fat diet vs. low low carb diet and you will see the difference. I have lost 25lbs since starting keto and it was effortless I have also kicked the cravings for sweets and carbs. I have a ton more energy to play with my kids, and I don't wake up feeling like a zombie from having a rough night with my baby. Not to mention 23lbs of that was straight fat loss! We had a 12 week biggest loser at work majority were doing the low calories (eating like a bird) and doing no fat low carb, and protein diet. and i was doing keto with my butter, fatty stake, egg etc. everyone thought I was crazy. But the number and data don't lie! I won the fat loss and weight loss category. the others did lose weight but also lost a lot of muscle. I have 5 clients right now all only a month in and they all lost 5-13 lbs and 1-3.5 inches off their waist. So i am totally a keto advocate. seeing results with my clients and with my self also feeling the difference in my body and having clarity on keto compared to being on a non keto diet. Its very sustainable for me i don't need to worry about calories i just listen to my body i never did calorie restrict my self neither does my clients and we care getting amazing results!. I just eat when i'm hungry stop when im full. No starving trying to eat like a bird, being moody because you have to eat salads all day. just do your research and give it ago. and sorry so long lol really am passionate about it!

Obviously.

It's just too bad that all of that is incorrect and goes completely against physiology and the laws of energy balance. Magic doesn't exist, you have to be in a caloric deficit to lose weight. That's been scientifically proven over and over again. There is no "metabolic advantage" to a ketogenic diet, calories are calories.

Let's start here with some science:

https://shreddedbyscience.com/ketogenic-diets-actually-work-study-review/

https://www.ncbi.nlm.nih.gov/m/pubmed/16685046/

https://completehumanperformance.com/2013/07/23/why-calories-count/

https://www.researchgate.net/publication/316911061_A_Calorie_is_Still_a_Calorie_According_to_Rigorous_New_Evidence

http://georgiefear.com/2016/12/15/the-truth-about-ketogenic-dieting/

http://sciencedrivennutrition.com/do-carbohydrates-control-body-fat/

http://www.stephanguyenet.com/meta-analysis-impact-of-carbohydrate-vs-fat-calories-on-energy-expenditure-and-body-fatness/

So much B.S. here. PLEASE realize this guy is 100% wrong and I am 100% proof of it. Have been doing intermittent fasting and keto for 77 days as of today and have lost 47 lbs so far. Have not been in a caloric deficit at all. In fact a lot of days I am in a caloric surplus. Do some research on combining intermittent fasting with keto.

And as I've said on other threads. If this guy or anyone on this sight want to put some money where their mouth is I will put up $1000 to anyone here to prove what I've lost, how I've lost it, and in how long I've lost it. 100% B.S. that you HAVE to be in a caloric deficit to lose weight. Get your body into a FULL time keto adapted state and you will lose weight at an extrodinary rate. And if you want to gain muscle at the same time do that too by working out and making sure you eat at least between .4 to 1 gram of protein a day. I have been doing 5 to 10% carbs, 20 to 25% protein and around 70% good fats per day. Even with my exercise I still am not in a caloric deficit so don't believe everything you read here on this forum cause there is SO MUCH crap I am reading all over the place here. Best thing to do is try it and see what the truth is and if you want any guidance, advice, or info send me a message.

The power of combining intermittent fasting with keto is unbelievable powerful with fat loss, health, energy, muscle gain etc.. Just do a search online and read of all the people who report the incredible amazing results in their lives from it.

I do full body composition imaging scans to track my fat % loss and lean muscle mass gains. There is no better way to know for sure what's going on with your fat loss and muscle gains.

I like your name