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Does Keto work ?
Blondy19888
Posts: 6 Member
Has anyone does this diet ? I need to lose these last 15 pounds and I’m getting discouraged! Any helpful tips would help out !! Thanks
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Replies
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It works if you are in a deficit but so does any macro ratio.16
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Do you actually have 15 Lbs to lose? Like do you really have those fat stores or are you just trying to get to some arbitrary number?
If you're already pretty lean, you're going to be fighting human biology.2 -
YES! In fact, for me it works a little too well. I have shed 22 lbs in 9 days. It's water weight mostly, but the lbs keep dripping off of me every day. I don't recommend you do it drastically though the way I did, rather- start cutting your carbs slowly. That way the Keto flu won't get you as much.12
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Tons of folks do it and talk about it. Go above to the search button and put in Keto and you'll find many threads. Good Luck to you.
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Keto works like any diet. you eat fewer total calories because you are eliminating a food group.6
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Do you have any preconceived ideas about eating fat. If it comes down to it, are you going to melt a couple tbsp. of straight butter into your coffee just to make your macros that day? If not other diets may work better for you.....for what it is worth buttered coffee is delicious!3
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child_of_air wrote: »YES! In fact, for me it works a little too well. I have shed 22 lbs in 9 days. It's water weight mostly, but the lbs keep dripping off of me every day. I don't recommend you do it drastically though the way I did, rather- start cutting your carbs slowly. That way the Keto flu won't get you as much.
Is that how you define whether it works? By "water weight"? Just some quick math here..... For you to even lose 9 pounds in 9 days of fat, it would take a deficit of 3500 calories per day. There is no way for you measure its effectiveness based on a wild swing like that.
Keto works like any other weight loss eating program - with a caloric deficit, but what you're describing is likely almost all water, or that combined with starvation.
Unless you are morbidly obese, it's far more likely that of those 22 pounds you claim, you may have lost 4-5 pounds of fat at the very most - and even that would be a dangerously quick rate of loss.
Again, keto works, but it's not magic. It is extremely common to lose a bunch of water weight early because of the release of glycogen. You still have to eat in a deficit, and that initial rate will not sustain itself.
I didn't post this to slam your post; I posted it because the original poster asked whether keto works. Your example is extreme - and not likely to happen to most. And it's especially important to note that fat loss is not that quick, even at the beginning of keto.13 -
It works like any other diet - if you consume less calories than you burn, you lose weight; if you consume more calories than you burn, you gain weight. The only difference is a drop in water weight in the beginning stages of a keto diet as you deplete your body's water/glycogen stores.
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These are the facts: you can lose a lot of weight at first. I fully believe all the people that say they've lost weight on keto--I'm not denying that at all.
But you will gain weight back when you stop, and then you may find it harder to lose that weight again. It's a form of starvation mode and it completely destroys your endocrine system's ability to affect homeostasis when used over the long term. It likely has negative long-term effects on your brain/nervous system and your cardiovascular system as well. It's not a long-term diet. Period. End of story. That is what the science of physiology says.
It's a tool that was designed for professional athletes who are trying to cut weight in the short term for specific competitions. If you are morbidly obese, it can be used (UNDER MEDICAL SUPERVISION) to shed some pounds, but only because the alternative is chronic disease and because your endocrine/cardiovascular/nervous systems are likely already damaged, so it's the lesser of the evils there.
Please, above all else, talk to your doctor!!!!!!!!! before going on any sort of extreme plan like keto, and listen to what your doctor says (even if it's different from what I just wrote).18 -
That said, I'm also not totally in agreement with the calorie deficit purists. We know that macronitruents (especially carbs) have a huge role in regulating our endocrine system as it affects metabolism. But this is a reason NOT to go keto. Carbs, at the right times and in the right forms, help your metabolism stay high.12
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carolsoules wrote: »These are the facts: you can lose a lot of weight at first. I fully believe all the people that say they've lost weight on keto--I'm not denying that at all.
But you will gain weight back when you stop, and then you may find it harder to lose that weight again. It's a form of starvation mode and it completely destroys your endocrine system's ability to affect homeostasis when used over the long term. It likely has negative long-term effects on your brain/nervous system and your cardiovascular system as well. It's not a long-term diet. Period. End of story. That is what the science of physiology says.
It's a tool that was designed for professional athletes who are trying to cut weight in the short term for specific competitions. If you are morbidly obese, it can be used (UNDER MEDICAL SUPERVISION) to shed some pounds, but only because the alternative is chronic disease and because your endocrine/cardiovascular/nervous systems are likely already damaged, so it's the lesser of the evils there.
Please, above all else, talk to your doctor!!!!!!!!! before going on any sort of extreme plan like keto, and listen to what your doctor says (even if it's different from what I just wrote).
Please stop.
Bolded #1 - Water weight
Bolded #2 - Starvation mode doesn't exist. Explain anorexics.
Bolded #3 and #4 - Can you please provide the scientific studies that state this?11 -
carolsoules wrote: »These are the facts: you can lose a lot of weight at first. I fully believe all the people that say they've lost weight on keto--I'm not denying that at all.
But you will gain weight back when you stop, and then you may find it harder to lose that weight again. It's a form of starvation mode and it completely destroys your endocrine system's ability to affect homeostasis when used over the long term. It likely has negative long-term effects on your brain/nervous system and your cardiovascular system as well. It's not a long-term diet. Period. End of story. That is what the science of physiology says.
It's a tool that was designed for professional athletes who are trying to cut weight in the short term for specific competitions. If you are morbidly obese, it can be used (UNDER MEDICAL SUPERVISION) to shed some pounds, but only because the alternative is chronic disease and because your endocrine/cardiovascular/nervous systems are likely already damaged, so it's the lesser of the evils there.
Please, above all else, talk to your doctor!!!!!!!!! before going on any sort of extreme plan like keto, and listen to what your doctor says (even if it's different from what I just wrote).
I’m not someone who follows keto but none of this is true. There are many people who have succeeded on keto without destroying their metabolisms. Most of the people who go that route are people who have carb sensitivities already or have trouble moderating their carb consumption. And they can stick to it. If weight comes back on when they stop and they’re still in maintenance, it’s because they have replenished their glycogen stores and water weight has returned.11 -
quiksylver296 wrote: »
Please stop.
Bolded #1 - Water weight
Bolded #2 - Starvation mode doesn't exist. Explain anorexics.
Bolded #3 and #4 - Can you please provide the scientific studies that state this?
Already asked on a different thread. I was told to google it and its 'basic physiology'. *shrugs*4 -
Already asked on a different thread. I was told to google it and its 'basic physiology'. *shrugs*
Translation - "I don't have any proven scientific studies to back up my bro-science woo *kitten*."
Carol, many of the things you believe are not backed by science. There are so many good sources of information out there, and Google isn't usually one of them. Try the Shredded by Science and the Sigma Nutrition podcasts. They are terrific - science based information.11 -
I am looking into keto in regards to insulin spike avoiding. Weight loss is a side effect I hope will happen, and to that end I don't want to be eating as much fat (%) as you would in a medical ketogenic diet (designed for growing children with epilepsy I think)
There are some very informative talks a round and plenty of papers .
I have tried a few different regimes and yes anything that lowers calories will work. The thing is to find something you can use and adapt for life which works for you. In this case I hope to avoid type 2 diabetes by regulating insulin/blood sugar.
I think that low GI aims to that too(?)0 -
Maybe I'm off base here but I feel like the rapid weight loss on keto may not be 100% water. It seems that many who do Keto are not athletic or do much if any, resistance training. You also can't have too much protein since it is insulinogenic. Seems like a good setup if you also want to lose some muscle. Since each pound of muscle only contains 600 calories, I feel like this could lead to people believing they found the holy grail of weight loss. Not all weight loss is good.8
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It works like any other diet - if you consume less calories than you burn, you lose weight; if you consume more calories than you burn, you gain weight. The only difference is a drop in water weight in the beginning stages of a keto diet as you deplete your body's water/glycogen stores.
love this chart! Throw Vegans on there too5 -
Nothing magic about keto; still comes down to crunching numbers
Most weight lifters/bodybuilders/etc. (myself included) do eat higher protein than what is called for on traditional keto (~90% fat, ~10% protein, residual carbohydrate). Insulin (like cortisol) is often vilified unjustly by diet gurus (idiots); it does serve a vital physiological function
From personal anecdote (I do both resistance/Hypertrophy and LISS mostly) traditional keto sucks in comparison to bastardized/Dave Palumbo keto (high protein) in terms of improving/maintaining body composition.9 -
Quite on point actuallyMaybe I'm off base here but I feel like the rapid weight loss on keto may not be 100% water. It seems that many who do Keto are not athletic or do much if any, resistance training. You also can't have too much protein since it is insulinogenic. Seems like a good setup if you also want to lose some muscle. Since each pound of muscle only contains 600 calories, I feel like this could lead to people believing they found the holy grail of weight loss. Not all weight loss is good.
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Maybe I'm off base here but I feel like the rapid weight loss on keto may not be 100% water. It seems that many who do Keto are not athletic or do much if any, resistance training. You also can't have too much protein since it is insulinogenic. Seems like a good setup if you also want to lose some muscle. Since each pound of muscle only contains 600 calories, I feel like this could lead to people believing they found the holy grail of weight loss. Not all weight loss is good.
You're not off base. At all. Alan Aragon (and numerous other evidence-based researchers) agree:
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TannedTiger wrote: »everything works! if done consistently.
As Lyle McDonald wrote - "All Diets Work": https://bodyrecomposition.com/fat-loss/dieting-all-diets-work-qualification.html/4 -
If your doing keto just make sure your drinking a lot of water because with less carbs your body won't hold water as good and put salt on some of your foods to help retain a bit of water best of luck1
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It does for some people. It works if you dont cheat, and if youre patient. It's not a magic diet but if done properly and consistently, you'll get results!1
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mcorwinde23 wrote: »love this chart! Throw Vegans on there too
Veganism isn't a diet.0 -
On Keto you eat minimal carbs... i don't feel like you need to restrict THAT much to lose weight! I have tried keto and failed everytime i also didnt have the body shape i wanted on it... sure i lost a stone in a month but you couldnt really tell as the weight was just gone, no definition.1
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@shareebarnett2017 its not for everyone! and you're right you do not have restrict that much. The beginning you lose a ton of water weight then its steady on, if done correctly. Some people don't track, induldge in artifical sweetners that have proven to kick people out of ketosis, or simply cheat on the diet, resulting in no results. I find keto for women is actually a bit more difficult for them as it is for men.6
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I feel like keto has the psychological advantage of minimizing at least some of the scale variances due to water retention. However, in terms of fat loss, all calorie deficits are basically equivalent.
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A ketogenic diet can help with weightloss by:
- reducing appetite and cravings
- stabilizing blood glucose
- improving some health issues and inflammation
For weight loss, you still need a caloric deficit.harribeau2012 wrote: »I am looking into keto in regards to insulin spike avoiding. Weight loss is a side effect I hope will happen, and to that end I don't want to be eating as much fat (%) as you would in a medical ketogenic diet (designed for growing children with epilepsy I think)
There are some very informative talks a round and plenty of papers .
I have tried a few different regimes and yes anything that lowers calories will work. The thing is to find something you can use and adapt for life which works for you. In this case I hope to avoid type 2 diabetes by regulating insulin/blood sugar.
I think that low GI aims to that too(?)
I turned to keto a few years ago to help reverse or slow developing insulin resistance. It definitely helped me stabilize my BG. It's quite amazing how steady it stays; if anything, my BG tends to dip after eating.
Maybe I'm off base here but I feel like the rapid weight loss on keto may not be 100% water. It seems that many who do Keto are not athletic or do much if any, resistance training. You also can't have too much protein since it is insulinogenic. Seems like a good setup if you also want to lose some muscle. Since each pound of muscle only contains 600 calories, I feel like this could lead to people believing they found the holy grail of weight loss. Not all weight loss is good.
In the first few days of ketosis, while the body is adjusting to very low carb, there is a bit more use of lean body mass than other diets create. I believehat disappears within a few days though as long as one is eating enough protein (at least moderate).
I think there are very few who follow the classical ketogenic diet (with protein <10%) that was developed for epileptics. Thank goodness.
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