Keto to control hunger
Replies
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I've done Keto for over 2 years. When I ratio it out to 5-7 small snack like meals a day, I have worse cravings than when I do 3 meals a day. It took two weeks for me to adjust from the 5-7 small to the 3x day, but when completed, cravings went away.
Also, for me, I noticed that adding the salt, as suggested above, caused my feet/hands to swell. I also switched to Pink salt but I keep my levels of intake under control for uncomfortable "kankles".
Increasing carbs like Potatoes and others simply make my desire to eat more, out of control. They trigger my cravings. Where are your fat grams coming from? For me, I tend to feel full longer if I start my day by adding some high grade MCT oil into my coffee. Have to be careful, the calories can add up on that, but it seems to help me. I also try to eat a high fat fish at dinner. Not all fish is created equal in protein or fat (omega 3s). Experiment with some of the less popular types like Swordfish and Herring (pickling is not required but would add sodium).
Another benefit for me- eating low carb tends to also be low in gluten. I don't have a disease or allergies but I am pre-menopausal- low gluten controls my hot flashes without putting synthetic estrogen in my body. When I eat breads and high gluten products, hot flashes return along with muscle cramping and of course- lack of sleep from all these hateful symptoms. There is research to substantiate the statement but my biggest research is myself. Sleeping in pools of sweat and sticking me head in a freezer to find relief is only required when I cave to any crave for carbs.
Hormone/hot flash thoughts in mind, those not yet in that stage of life might just want to ponder now...how might the gluten and carbs be affecting my body, my hormones and what role is it playing on how I feel? Last I looked, we are not all created equal and pretty sure we all have own "sweet" spot for dietary balance, based on our individual genetics. Tweaking any program of choice is necessary and most epically different between male and female. I am sure the entire hot flash benefit will always be lost on any male reading my comments.0 -
Different people find different foods/macro combinations satiating. For me I need to get at least 90g of protein and hit my fiber goal, regardless of carb level. Beans and potatoes are the foods I find keep me full the longest. I don't find fatty foods filling (I can easily overeat nuts, cheese, cream based desserts, chicken thighs, etc) so keto wouldn't work for me.
If you generally find keto-type foods filling, it could help you. Or maybe you just need low carb and not all the way to keto levels? I do believe that when you start out on keto you need to make sure you increase your salt intake to ensure electrolyte balance, but I'm sure others with experience doing keto will be around shortly.
@kimny72 this for me too- it’s about the fiber and protein. I’ll stop at a certain point with cruciferous veggies- but I could eat lime tostitos all day long though. ☺️1 -
IsabeausRose wrote: »I don’t binge because I practice intuitive eating. It’s the only way to eat like a bit person. This is why I’m doing keto because it’s so healthy. Carbs are not healthy.
Huh, "Carbs are not healthy" would be news to all the hundreds if not thousands of healthy and fit vegans and vegetarians I met in my three years living at yoga retreat centers.
And for my n=1, I dropped a size without even trying after 6 weeks in Costa Rica eating tropical fruit all day and lots of rice and beans.5 -
IsabeausRose wrote: »I don’t binge because I practice intuitive eating. It’s the only way to eat like a bit person. This is why I’m doing keto because it’s so healthy. Carbs are not healthy.
So you think the "clean" diet you are eating now is unhealthy?
I'm really confused at this point, as there is nothing intrinsically unhealthy about carbs, and some of the longest-lived communities on the planet eat diets relatively high in carbs. I'll just say - best of luck I hope you figure it out.4 -
IsabeausRose wrote: »
I don’t binge because I don’t count calories anymore. I listen to my body and eat when I’m hungry. I just happen to eat less on keto.
Just because you don’t count them doesn’t mean that they don’t matter. You can still binge even if you don’t count and you can still restrict too much even if you don’t count.
I did just that in 2012 when I first started trying to lose weight. I didn’t feel “hungry” and thought I was eating enough. I ended up binge eating and regaining most of the weight I had lost. I didn’t actually start counting until after that experience.
Looking back when I tallied up what I was eating, I was under 1000 calories most days for about 4 months (yes there was rapid weight loss and I ignored a lot of side effects from it).
Point is:
You can totally be in a binge/restrict cycle without activily counting calories.7 -
I would love to hear from the people who are at maintenance of large amounts of weight who are on keto. Not being sarcastic actually. I mean years of maintenance.0
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So you tried keto in the past and could not do it for long because you had cravings. Now you eat carb-based but you cannot keep this up either because you crave things. So now you are asking strangersto tell you that if you start keto all over again, you will not have the same outcome?
And you are on a calorie counting site, yet do not want to count calories, becaus you think that you should trust eating intuitively, which does not work for you because you end up overeating.
You do realise that nothing of the above makes any sense at all, right?8 -
RelCanonical wrote: »Perhaps you could try a balanced macro ratio that incorporates both carbohydrates and fat in moderate amounts. It seems that neither low-fat nor keto have worked for you, so balancing out the two may warrant more success.
^This.
Keto didn’t work out for me, either. I was constantly hungry.1 -
Regarding comments of this nature: "But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?" and "Huh, "Carbs are not healthy" would be news..."
I don't care what plan someone may try, a binge can happen...it could come from someone on CICO or any eating plan. This thread just happens to be keto geared. If you don't have a constructive keto based plan comment to make, then maybe this is the wrong thread for you.
Anytime you comment on someone and their dietary plan, regardless of the plan, remember, they are not a clone of your genetics, your experiences and your emotions. Their needs are not your needs and therefore, not perfectly suited to you...carbs may not be healthy for them...you don't know their exact medical situation or even how their body has been trending. Did you see the posters last five CBCs or any other annual tests to mark trends? If you are not their medical professional, no matter how much you know about your own situation, the best you can do is provide you experiences with YOUR time on the keto plan...nothing else. The OP was not asking for comments or opinions from people opposing the program. You can start your own thread on keto hating for that sort of thing.6 -
It's a funny thing about "cravings". Where do they come from? Hypothalamic? In used to crave Hyperpalitable stuff, these days... honestly... I care vegetables. Not covered in butter or sugar, but... plain... maybe a little salt and pepper. Hmmmm... research this, I will....0
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lisawolfinger wrote: »Regarding comments of this nature: "But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?" and "Huh, "Carbs are not healthy" would be news..."
I don't care what plan someone may try, a binge can happen...it could come from someone on CICO or any eating plan. This thread just happens to be keto geared. If you don't have a constructive keto based plan comment to make, then maybe this is the wrong thread for you.
Anytime you comment on someone and their dietary plan, regardless of the plan, remember, they are not a clone of your genetics, your experiences and your emotions. Their needs are not your needs and therefore, not perfectly suited to you...carbs may not be healthy for them...you don't know their exact medical situation or even how their body has been trending. Did you see the posters last five CBCs or any other annual tests to mark trends? If you are not their medical professional, no matter how much you know about your own situation, the best you can do is provide you experiences with YOUR time on the keto plan...nothing else. The OP was not asking for comments or opinions from people opposing the program. You can start your own thread on keto hating for that sort of thing.
I think part of it is contradictory comments from the OP.
She said she did Keto before and had cravings which lead to a binge. Then later said she didn’t binge, because she didn’t count calories.
No one is condemning Keto in general. We are trying to help her find a balance that might be more suitable since she had trouble adhering to Keto previously.4 -
This is so weird to me. I have not had any binges or felt overly hungry since I started. Not sure if it is my fat intake but I must admit I load up in the morning.2
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lisawolfinger wrote: »Regarding comments of this nature: "But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?" and "Huh, "Carbs are not healthy" would be news..."
I don't care what plan someone may try, a binge can happen...it could come from someone on CICO or any eating plan. This thread just happens to be keto geared. If you don't have a constructive keto based plan comment to make, then maybe this is the wrong thread for you.
Anytime you comment on someone and their dietary plan, regardless of the plan, remember, they are not a clone of your genetics, your experiences and your emotions. Their needs are not your needs and therefore, not perfectly suited to you...carbs may not be healthy for them...you don't know their exact medical situation or even how their body has been trending. Did you see the posters last five CBCs or any other annual tests to mark trends? If you are not their medical professional, no matter how much you know about your own situation, the best you can do is provide you experiences with YOUR time on the keto plan...nothing else. The OP was not asking for comments or opinions from people opposing the program. You can start your own thread on keto hating for that sort of thing.
Nobody here is keto hating. OP didn't say "I shouldn't eat carbs" or "I was told not to eat too many carbs by my doctor". She said "carbs are unhealthy". It is not anti-keto to say that isn't true as a generic statement.
Honestly, combining the original OP plus her follow up posts, I am honestly confused by what she means and why she used to do keto, now does clean-eating low fat, and wants to go back to keto. Questioning her statements in order to get clarifying info is the only way to know if what we are suggesting is off base. She's gotten a lot of good suggestions on how to do keto more successfully this time. You can't post in a public forum and expect every single reply to go down the road you want them to.
Hopefully OP has already gotten the tips she needs and has moved on, or she will come back to clarify and get more targeted responses.5 -
psychod787 wrote: »I would love to hear from the people who are at maintenance of large amounts of weight who are on keto. Not being sarcastic actually. I mean years of maintenance.
I lost 135 pounds following a keto diet. I have only been in maintenance for three months though.
I am T2D and manage my glucose without meds using the diet. I know that with some people, the weight loss is enough to bring the numbers down. For me, I have to be careful about the type of carbs I eat or the readings are very high. I stick to leafy greens, broccoli, and cauliflower mostly.
In the time I have been on keto, I tried changing the macros to better suit me, and I find I am happier with more protein than most people following it. Protein is "said" to have an impact on glucose readings, but that has not been the case with me.3 -
lisawolfinger wrote: »Regarding comments of this nature: "But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?" and "Huh, "Carbs are not healthy" would be news..."
I don't care what plan someone may try, a binge can happen...it could come from someone on CICO or any eating plan. This thread just happens to be keto geared. If you don't have a constructive keto based plan comment to make, then maybe this is the wrong thread for you.
Anytime you comment on someone and their dietary plan, regardless of the plan, remember, they are not a clone of your genetics, your experiences and your emotions. Their needs are not your needs and therefore, not perfectly suited to you...carbs may not be healthy for them...you don't know their exact medical situation or even how their body has been trending. Did you see the posters last five CBCs or any other annual tests to mark trends? If you are not their medical professional, no matter how much you know about your own situation, the best you can do is provide you experiences with YOUR time on the keto plan...nothing else. The OP was not asking for comments or opinions from people opposing the program. You can start your own thread on keto hating for that sort of thing.
One of those was mine, and I DO keto, for crying out loud. If OP wants to try it again I’m happy to try to help her out. But her own comments preclude offering any constructive advice, because the narrative she wants us to stick to doesn’t match the facts she’s offered us. She says she eats less on keto, but she also says she binges and doesn’t stick to keto, which means she’s not actually eating less. I asked her a bunch of questions in the beginning about what she’d been eating and how the cravings came up, but she hasn’t answered. How are we supposed to help her tailor keto to her needs if she doesn’t tell us how it wasn’t meeting them? How are we supposed to help her tailor keto to her needs if it turns out keto isn’t even right for her, which is still totally a possibility given the facts we have at the moment? If we’re just supposed to say “Eat more cheese and it’ll all work out,” frankly I don’t think that’s very helpful.9 -
FlyingMolly wrote: »
But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?
Yes—I thought this was the issue. Now I’m confused. If keto is the best way of eating for you, why aren’t you doing it, again?0 -
lisawolfinger wrote: »Regarding comments of this nature: "But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?" and "Huh, "Carbs are not healthy" would be news..."
I don't care what plan someone may try, a binge can happen...it could come from someone on CICO or any eating plan. This thread just happens to be keto geared. If you don't have a constructive keto based plan comment to make, then maybe this is the wrong thread for you.
Anytime you comment on someone and their dietary plan, regardless of the plan, remember, they are not a clone of your genetics, your experiences and your emotions. Their needs are not your needs and therefore, not perfectly suited to you...carbs may not be healthy for them...you don't know their exact medical situation or even how their body has been trending. Did you see the posters last five CBCs or any other annual tests to mark trends? If you are not their medical professional, no matter how much you know about your own situation, the best you can do is provide you experiences with YOUR time on the keto plan...nothing else. The OP was not asking for comments or opinions from people opposing the program. You can start your own thread on keto hating for that sort of thing.
Every weight-loss plan is fundamentally CICO, whether people recognize that or not. Keto, vegan, paleo, whatever, is just the path there.
Anyone on any WOE can binge eat. I think folks were responding to the initial comments that OP binges when on keto and thus overriding the deficit and preventing weight-loss and suggesting a WOE that might fight the cravings more and help preventing the binge eating.
But after reading OP’s most current posts, I’m not sure that was the issue.1 -
lisawolfinger wrote: »Regarding comments of this nature: "But you don’t eat less on keto; you eat less and then binge. Wasn’t that the problem?" and "Huh, "Carbs are not healthy" would be news..."
I don't care what plan someone may try, a binge can happen...it could come from someone on CICO or any eating plan. This thread just happens to be keto geared. If you don't have a constructive keto based plan comment to make, then maybe this is the wrong thread for you.
Anytime you comment on someone and their dietary plan, regardless of the plan, remember, they are not a clone of your genetics, your experiences and your emotions. Their needs are not your needs and therefore, not perfectly suited to you...carbs may not be healthy for them...you don't know their exact medical situation or even how their body has been trending. Did you see the posters last five CBCs or any other annual tests to mark trends? If you are not their medical professional, no matter how much you know about your own situation, the best you can do is provide you experiences with YOUR time on the keto plan...nothing else. The OP was not asking for comments or opinions from people opposing the program. You can start your own thread on keto hating for that sort of thing.
One of those statements was from me. I am not keto but am very supportive of people like @nvmomketo for whom keto works great to manage her medical issues. If the OP had said something reflective of her own experience like "carbs are not healthy for me because XYZ" I wouldn't have challenged it. But the blanket statement "carbs are not healthy" is just flat out false and is not going to go unchallenged.
I've lived in Okinawa and spent a few months in Costa Rica, both Blue Zone countries: https://en.wikipedia.org/wiki/Blue_Zone6
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