Ketogenic diet for weight loss:yes or no?

Sarah0866

Thoughts and reasoning behind it, anyone? Thanks

MoreBean13

Just go with a moderate calorie deficit and some exercise (with strength training). Don't make this harder than it needs to be!

WendyTerry420

The only reason for such an extreme diet would be if you had a medical condition and it was recommended by your doctor/dietitian. For weight loss, going to such an extreme could actually hamper your long-term goal of *keeping* the extra fat off because you will not have learned proper portion sizes and you will likely gain back your losses and then some, once you have gone back to normal eating.

jdm_taco

no...not necessary and no advantages over calorie deficit based diet.

Math_Geek

This is a great start to a huge multi-page all out rage fest. However, you asked and I would like to answer.

I don't feel as hungry all day eating a low carb high fat ketogenic diet. This keeps me from going down the processed food path.

I eat tons of vegetables with butter and maybe some cheese. I eat grilled chicken and fish (salmon mostly).

What could be more simple than eating mostly vegetables, moderate proteins and healthy fats such as avocados and coconut milk?

The one thing I would suggest, do your own research and reading to see if it really is sustainable for you. Only you can answer that.

2Bgoddess

Just MHO, A diet high in fat seems counter-productive for weight loss. I get the reasoning behind it, so I use a variation of it. I keep my sugar and carbs fairly low so that my body has to use fat ( converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.) So I eat plenty of protein, but lean. Lots of green veggies, less dairy that the Ketogenic diet uses.

Sarah0866

This is a great start to a huge multi-page all out rage fest. However, you asked and I would like to answer.

I don't feel as hungry all day eating a low carb high fat ketogenic diet. This keeps me from going down the processed food path.

I eat tons of vegetables with butter and maybe some cheese. I eat grilled chicken and fish (salmon mostly).

What could be more simple than eating mostly vegetables, moderate proteins and healthy fats such as avocados and coconut milk?

The one thing I would suggest, do your own research and reading to see if it really is sustainable for you. Only you can answer that.

Thank you! I've done my own, ad nauseum, but as you have probably encountered, much of it is contradictory. That said, the sole purpose of my wanting others' input was to hear success/failure stories. I appreciate your take on it.

Akimajuktuq

Ketogenic LIFESTYLE for HEALTH, yes.

Diet anything for weight loss, NO.

ninerbuff

I'll be upfront and say it works better for fat loss in the short term (lots of competitive body builders and fitness models do this for comps) however long term sustaining it takes a lot of discipline. It basically works by depleting lots of carbs from the system and utilizing protein and fat as energy sources. What most won't tell you is that carbs when absorbed hold glycogen and water in the muscle and liver at higher amounts than on a ketogenic diet. So initially the large weight loss comes from loss of water and glycogen. Touch any starchy, processed carb after that........................and it's not uncommon for a big weight gain (due to water and glycogen retention).
If you're looking to build muscle over the long haul, it's not gonna happen on ketogenic diet since there's lack of mTOR reaction.

If one isn't willing to stay off say cake, ice cream, or other sugary items for life, then chances are this isn't the diet they should use for weight loss.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

Akimajuktuq

The only reason for such an extreme diet would be if you had a medical condition and it was recommended by your doctor/dietitian. For weight loss, going to such an extreme could actually hamper your long-term goal of *keeping* the extra fat off because you will not have learned proper portion sizes and you will likely gain back your losses and then some, once you have gone back to normal eating.

Being ketogenic is not "extreme" and is a natural human state (at least it was before our diets became dominated by sugar and processed grains). Most doctors know *kitten* about nutrition. Metabolic syndrome, with it's many effects, one of which is excess fat storage, is indeed a "medical condition" -albeit unrecognized except by Metabolic and sometimes diabetic specialists.

I agree that a ketogenic lifestyle is useless as a temporary "diet".

"Learning portion sizes" and "normal eating", what a crock. If one is malnourished, using "willpower" to control "portions" is completely futile.

highervibes

I started off keto and it helped immensely with my cravings for sugar and carbs. I had bloodwork done and it showed a remarkable improvement in my health BUT I felt like I was being punished for my past eating and serving out a sentence of not being able to enjoy foods I previously loved. This was a warning sign that I wasn't going to keep it up indefinitely. I did about 3 months of keto, maybe a little less? in May I started eating according to 1g protein/lb of lean mass, still higher fat (about 90g) and moderate carbs at 135g. This roughly works out to be 1800 calories/day. I'm still losing, and I never regained anything I lost while doing keto.

It is incredibly liberating to be able to pick food from ANY food group and just Jenga the rest of your day to work it in.

I have more bloodwork coming up in October, I'm excited for the results. I'll report back of course

Akimajuktuq

no...not necessary and no advantages over calorie deficit based diet.

Wrong. Just because you have not had an experience does not mean that it does not exist.

For some people, there are HUGE advantages over just cutting calories and some reading up on how metabolism works might help with understanding that. Our body is a complex system. Hormones regulate appetite, fat storage, and pretty much everything. Different foods affect hormones in different ways. Over-simplification of how are body operates is ridiculous and keeps many people from finding a solution to their health struggles.

Sarah0866

The only reason for such an extreme diet would be if you had a medical condition and it was recommended by your doctor/dietitian. For weight loss, going to such an extreme could actually hamper your long-term goal of *keeping* the extra fat off because you will not have learned proper portion sizes and you will likely gain back your losses and then some, once you have gone back to normal eating.

Being ketogenic is not "extreme" and is a natural human state (at least it was before our diets became dominated by sugar and processed grains). Most doctors know *kitten* about nutrition. Metabolic syndrome, with it's many effects, one of which is excess fat storage, is indeed a "medical condition" -albeit unrecognized except by Metabolic and sometimes diabetic specialists.

I agree that a ketogenic lifestyle is useless as a temporary "diet".

"Learning portion sizes" and "normal eating", what a crock. If one is malnourished, using "willpower" to control "portions" is completely futile.

Well said, though the use of the word diet doesn't always imply that the individual is only wanting to attempt something temporarily. Your patterns of consumption, the foods you eat, etc. all makeup your "diet." It needn't be associated with fads

Sarah0866

no...not necessary and no advantages over calorie deficit based diet.

Wrong. Just because you have not had an experience does not mean that it does not exist.

For some people, there are HUGE advantages over just cutting calories and some reading up on how metabolism works might help with understanding that. Our body is a complex system. Hormones regulate appetite, fat storage, and pretty much everything. Different foods affect hormones in different ways. Over-simplification of how are body operates is ridiculous and keeps many people from finding a solution to their health struggles.

*LIKE!*

Akimajuktuq

I'll be upfront and say it works better for fat loss in the short term (lots of competitive body builders and fitness models do this for comps) however long term sustaining it takes a lot of discipline. It basically works by depleting lots of carbs from the system and utilizing protein and fat as energy sources. What most won't tell you is that carbs when absorbed hold glycogen and water in the muscle and liver at higher amounts than on a ketogenic diet. So initially the large weight loss comes from loss of water and glycogen. Touch any starchy, processed carb after that........................and it's not uncommon for a big weight gain (due to water and glycogen retention).
If you're looking to build muscle over the long haul, it's not gonna happen on ketogenic diet since there's lack of mTOR reaction.

If one isn't willing to stay off say cake, ice cream, or other sugary items for life, then chances are this isn't the diet they should use for weight loss.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

^I agree with much of the above. I do NOT think a ketogenic lifestyle should be used as a quick fix and anyone who decides to increase carbs needs to do so with caution, at a slow pace. Yes, there is water weight loss, but I can assure you that I did not lose 63 pounds of just water. My body is burning fat like crazy. I have also NOT lost muscle and am indeed building muscle. Muscle can be built while ketogenic because our body can manufacture glucose for the muscles (poster above is more knowledgeable about muscle building than myself, no doubt). Also, no ketogenic lifestyle is completely absent of carbohydrates. Mine come from vegetables for the most part.

Yes, if one is waiting for the day to go back to eating a high sugar/grain diet, then this is NOT the lifestyle for them. However, it IS my permanent lifestyle and it IS completely healthy. The health problems that have been resolved are nothing short of amazing. No piece of cake is worth poor health imo. For me, this lifestyle is not "hard" or "restrictive" but I do understand that it seems that way for other people.

mlnick69

Post this same topic on a bodybuilding forum and you will probably get feedback from people that have more experience using Keto type diets to cut. From what I have read , a large number of bodybuilders use low carb diets during cutting phases. They seem to look quite lean, must be onto something.

Sarah0866

Post this same topic on a bodybuilding forum and you will probably get feedback from people that have more experience using Keto type diets to cut. From what I have read , a large number of bodybuilders use low carb diets during cutting phases. They seem to look quite lean, must be onto something.

you're absolutely right!

kenzietate

Thoughts and reasoning behind it, anyone? Thanks

I am on a ketogenic diet right now. My main reason for being on it is because I am insulin resistant. I can't lose weight at a calorie deficit at all. I have to limit my carbs severely. That being said, I love the diet. I always feel full. Once adjusted, I don't want carbs at all most of the time and when I do, one or two bites satisfies my desire. Though research is coming out about how healthful this diet is, it is a slow process. If you get a chance, check out the links below. They will explain everything better than I do and how it is sustainable over the long term.

http://www.dietdoctor.com/lchf

http://www.youtube.com/watch?v=kaquSijXJkQ&list=PL9E35F689C3F67D03&index=4&feature=plpp_video

http://www.youtube.com/watch?v=NImxgj2I4_M&list=SP9E35F689C3F67D03

http://www.youtube.com/watch?v=KkdFkPxxDG8

Like I said, I love it! I want to make it my lifestyle and not a diet. My husband is on the diet as well and we both agree that we are going to stay on it. Also, you don't stay at 20 carbs for the rest of your life if you don't want to do so. Many people do but others have success adding carbs in as the Atkins diet does.

mrmagee3

Thoughts and reasoning behind it, anyone? Thanks

For me, yes.

I find benefits over traditional calorie restrictive diets as follows:
1. I'm not hungry all the time.
2. Meal planning is easier.
3. I eat way more vegetables.
4. Fat's tasty, and I like it more than bread.
5. I have more energy.

darkestdayz

The only reason for such an extreme diet would be if you had a medical condition and it was recommended by your doctor/dietitian. For weight loss, going to such an extreme could actually hamper your long-term goal of *keeping* the extra fat off because you will not have learned proper portion sizes and you will likely gain back your losses and then some, once you have gone back to normal eating.

Been eating keto for over 4 months. Why do you think that I don't know what proper portion sizes are? I weigh and measure all my food just like most of MFP does. I understand portion sizes very well, thank you very much. As far as I'm concerned, this is a lifestyle change. Anyone that thinks, after losing weight on any diet, that they can go back to 'normal eating' and not gain it all back is sadly mistaken.

MsJulielicious

Just go with a moderate calorie deficit and some exercise (with strength training). Don't make this harder than it needs to be!

^^YES