Let’s talk KETO!
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raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
The vast majority of the "science" that gets touted is actually a misunderstanding between dietary fat and body fat. Yes, it works due to a calorie deficit.
I say this as someone who is accidentally keto. My blood sugars currently prefer that I eat under 60g of carbs. On a whim, I peed on a stick to find that I am in keto. My weightloss is still on par with the amount of calories I eat.
It does help some people feel more satiated, which makes it easier to stick to your calorie goals. The oft touted 20g makes me miserable. It makes a lot of people feel like they are special, which helps with adherence.7 -
raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
Yes, there's plenty of science which shows no 'metabolic advantage' to keto. In other words, you don't lose any more weight on a ketogenic diet than you do on any other diet of equivalent calories.12 -
If you cut carbs your insulin falls and you will lose water and electrolytes. There is not really a way to transition into that. It is often best just to eat adequate sodium instead.
Nonsense. If you cut carbs over a period of time instead of all at once you will transition. It is absurd to advocate shocking a body this way.
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If you cut carbs your insulin falls and you will lose water and electrolytes. There is not really a way to transition into that. It is often best just to eat adequate sodium instead.
Nonsense. If you cut carbs over a period of time instead of all at once you will transition. It is absurd to advocate shocking a body this way.
I did not adovocate to shock the body. I said to eat enough sodium/salt so that you don't get low electrolytes at all.
Why "ease into" low electrolytes when you can avoid low electrolytes altogether? Eat salt.
Now if someone wants to ease into a keto WOE, by slowly lowering carbs, in order to get used to eating that way, that's a whole other situation. But the body does not need dietary carbs and is generally not "shocked" when it carb intake is quickly reduced.12 -
raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
The science behind keto is usually for health issues like epilepsy, CVD, IR, supplemental cancer therapy and such. For weight loss, the only evidence that a ketogenic diet may benefit some people is that it can reduce your appetite in cravings (some not all people) which leads to eating less with greater ease. CI<CO may become easier to maintain.7 -
The science behind keto is usually for health issues like epilepsy, CVD, IR, supplemental cancer therapy and such. For weight loss, the only evidence that a ketogenic diet may benefit some people is that it can reduce your appetite in cravings (some not all people) which leads to eating less with greater ease. CI<CO may become easier to maintain.
It has been my experience that keto is very good at curbing "my" cravings. This does not qualify as science. I am a small sample, etc. I own the fact that my calorie intake has been less than my calorie expenditure, and that explains the weight loss. I has been easy for me to maintain, and I find the low carb levels easy to deal with and satisfying in terms of what I am eating. The "satisfying" bit would vary wildly from person to person I am sure.
The response of my glucose readings as a T2D to the keto diet was quick and dramatic. I have been able to sustain them.
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The science behind keto is usually for health issues like epilepsy, CVD, IR, supplemental cancer therapy and such. For weight loss, the only evidence that a ketogenic diet may benefit some people is that it can reduce your appetite in cravings (some not all people) which leads to eating less with greater ease. CI<CO may become easier to maintain.
It has been my experience that keto is very good at curbing "my" cravings. This does not qualify as science. I am a small sample, etc. I own the fact that my calorie intake has been less than my calorie expenditure, and that explains the weight loss. I has been easy for me to maintain, and I find the low carb levels easy to deal with and satisfying in terms of what I am eating. The "satisfying" bit would vary wildly from person to person I am sure.
The response of my glucose readings as a T2D to the keto diet was quick and dramatic. I have been able to sustain them.
Our own n=1 is really the only results that matter in the end.
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I did not adovocate to shock the body. I said to eat enough sodium/salt so that you don't get low electrolytes at all.
Why "ease into" low electrolytes when you can avoid low electrolytes altogether? Eat salt.
Now if someone wants to ease into a keto WOE, by slowly lowering carbs, in order to get used to eating that way, that's a whole other situation. But the body does not need dietary carbs and is generally not "shocked" when it carb intake is quickly reduced.
I misspoke. Sorry. You are not advocating anything you are simply responding to what people are doing. I also only meant reducing carbs over a week or so. There is no way to transition into lower electrolytes.
However, if the carb level is dropped radically and enough water is evacuated the body is shocked if electrolytes plummet for some people. If not so why is the body sick? Why risk it? Transition everyone that will listen. Where is the harm?
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Im thinking about doing keto and i have looked around but im not sure i quite get what im supposed to be eating aside from cutting out carbs and eating high fat and protine . i dont understand the macros and how to measure what my amount should be . dose any one have a semi simple answer
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Im thinking about doing keto and i have looked around but im not sure i quite get what im supposed to be eating aside from cutting out carbs and eating high fat and protine . i dont understand the macros and how to measure what my amount should be . dose any one have a semi simple answer
I would go someplace like this and figure out macros. Join the LC and keto groups.
https://ketogains.com/ketogains-calculator/2 -
Im thinking about doing keto and i have looked around but im not sure i quite get what im supposed to be eating aside from cutting out carbs and eating high fat and protine . i dont understand the macros and how to measure what my amount should be . dose any one have a semi simple answer
Easiest thing to start is watch "The Magic Pill" documentary on Netflix that just came out. Will give you a good baseline of information to start.16 -
Im thinking about doing keto and i have looked around but im not sure i quite get what im supposed to be eating aside from cutting out carbs and eating high fat and protine . i dont understand the macros and how to measure what my amount should be . dose any one have a semi simple answer
Oh and I also found this website helpful https://keto-calculator.ankerl.com2 -
Thank you i will deffinantly check that out im starting today as soon as i do some research im so excited2
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I went on pintrest for a keto coffee recipe and for any one new to the idea like i am the links provided by lissetmba qhere extreamly helpfull and this one on pintrest broke it all down further . good luck to any newbie like me. http://pinterest.com/pin/ARz5HHTiYrCz_VABCLKNJ6hvv5Q6DnDpCP31Hv78Qp5B1VKtbZrpHXQ/?source_app=android3
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People doing keto because other people are doing it should really get themselves informed. Seriously, nothing is worse than being a sheep who does something just because someone else does it. Do keto only if:
1) you know it's still all about CICO in the end
2) You enjoy eating high fatty foods and you do not get bored of eating the same types of food
3) Working out without carbs doesn't affect your performance at the gym (if you're a lifter/cardio person)
4) You have health issues when it comes to eating carbs that your doctor highly suggests you avoiding or limiting them
5) Keeps you satiated
If you do it for any reasons beyond that, you're just wasting your time. No diet outperforms another diet. Do keto only if you like that diet and it helps you stick with your caloric deficit.19 -
I did not adovocate to shock the body. I said to eat enough sodium/salt so that you don't get low electrolytes at all.
Why "ease into" low electrolytes when you can avoid low electrolytes altogether? Eat salt.
Now if someone wants to ease into a keto WOE, by slowly lowering carbs, in order to get used to eating that way, that's a whole other situation. But the body does not need dietary carbs and is generally not "shocked" when it carb intake is quickly reduced.
I misspoke. Sorry. You are not advocating anything you are simply responding to what people are doing. I also only meant reducing carbs over a week or so. There is no way to transition into lower electrolytes.
However, if the carb level is dropped radically and enough water is evacuated the body is shocked if electrolytes plummet for some people. If not so why is the body sick? Why risk it? Transition everyone that will listen. Where is the harm?
No worries.
There is no real harm in transitioning into a keto diet unless you are someone who would rather just jump into it.
TBH, I eased into a ketogenic diet. I took about 2 to 3 weeks to get down to about 20g of carbs, but I still experienced the electrolyte imbalance/keto flu because I (stupidly) refused to believe that my body needed 3000-5000 mg of sodium a day. I was stuck on the low sodium dogma of yesteryear. I had a huge headache for a week, along with other symptoms. After my third night of muscle cramps I added a lot of sodium to me diet (I ate a teaspoon of salt with water) and was better within hours.
My low electrolytes hit three weeks into being low carb and keto. I mention it because easing into low carb does not help someone avoid low electrolytes. Consuming more electrolytes helps one avoid low electrolytes. KWIM?2 -
raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
https://www.ruled.me/ has all the info you're looking for on keto2 -
raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
The Science Vs podcast did this one recently. I love the show for its clever concept even tho I don’t always agree with their interpretation of the research. Essentially what they found was weight loss is calories in vs calories out (as we all know) and that people eat less on a restricted diet. Seems simple enough. Whether increases mental altertness or not is subjective but they did have one staffer who said she loved it for that reason and was going to keep on. They did find however, that endurance athletes did not perform as well since ketone metabolism provides slightly less oxygen than glucose metabolism.. FWIW3
https://youtu.be/bHXP04ipDx8
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