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Keto diet= good or bad
ppgallini
Posts: 3 Member
I’m doing it for 2nd time right now. First did it for 2 months bf I got married 2 yrs ago. Lost 10 pds and I was not totally strict. First year of marriage and I gained 12 pds. In Jan 2019, I started back logging food and exercising 5 x per week consistently and keeping to a strict 1200 diet. I have doing my measurements and weighing in every Friday. In 3 months I only lost 4 pds and the scale just keeps going up and down the same few pounds. I got so fed up last week I decided to go back on Keto and be strict with it. It’s been only 5 days but I’ve lost a lot of water weight ( don’t know how much yet as I weigh in tomm). Carbs hold water so when you stop eating them your body let’s go of all the water. Anyway, after months of perfect eating and being active to only see minimal movement on the scale was frustrating. I’m close to menopause and feel this is why I’m having so much trouble. I believe Keto definitely helps when you have metabolism issues or other conditions. You have to understand it though. It’s no joke of a diet. But works great!
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Replies
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Did my measurements this morning. Five days back on Keto and I've lost 5 pounds, lost .5 inch in my waist, hips and thighs. So, say what you want about strict diets. I used to be in that camp (everything in moderation). If you're having a terrible time losing weight but doing everything right, you may benefit from doing Keto, but you have to do it right (70% fat, 10% or less carbs, 20% protein), and still keep your total calories per day as low as you can to be satisfied. On Keto, its easy because eating more fat keeps you full much better than protein does. Ping me if you have questions! I'm more than happy to answer any questions.35
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People vary. I don't find fat at all as filling as protein (or even most carbs).
Going from no deficit (which if you weren't really losing was you) to a deficit often causes significant (water) weight loss in the first week, and keto in particular causes a water weight drop.9 -
Did my measurements this morning. Five days back on Keto and I've lost 5 pounds, lost .5 inch in my waist, hips and thighs. So, say what you want about strict diets. I used to be in that camp (everything in moderation). If you're having a terrible time losing weight but doing everything right, you may benefit from doing Keto, but you have to do it right (70% fat, 10% or less carbs, 20% protein), and still keep your total calories per day as low as you can to be satisfied. On Keto, its easy because eating more fat keeps you full much better than protein does. Ping me if you have questions! I'm more than happy to answer any questions.
Bold is a myth, eating more fat might keep you more full. Just like eating starchy carbs keeps me the most full doesn't translate to everyone being the same.
Have a look at lists of top ten satiating foods and your will see all macros represented but the most typical characteristics are high volume/weight and low energy density - two things fat lacks.
https://www.ncbi.nlm.nih.gov/pubmed/7498104
SI = Satiety Index
"RESULTS:
There were significant differences in satiety both within and between the six food categories. The highest SI score was produced by boiled potatoes (323 +/- 51%) which was seven-fold higher than the lowest SI score of the croissant (47 +/- 17%). Most foods (76%) had an SI score greater than or equal to white bread. The amount of energy eaten immediately after 120 min correlated negatively with the mean satiety AUC responses (r = -0.37, P < 0.05, n = 43) thereby supporting the subjective satiety ratings. SI scores correlated positively with the serving weight of the foods (r = 0.66, P < 0.001, n = 38) and negatively with palatability ratings (r = -0.64, P < 0.001, n = 38). Protein, fibre, and water contents of the test foods correlated positively with SI scores (r = 0.37, P < 0.05, n = 38; r = 0.46, P < 0.01; and r = 0.64, P < 0.001; respectively) whereas fat content was negatively associated (r = -0.43, P < 0.01).
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I struggle with the Keto diet, the idea of eating a lot of fat to lose weight goes against everything I know.. I have weight issues and have had success watching my carb intake and working out on a regular basis. For the Keto diet are you doing the bullet prof coffee?4
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I have lost 24lbs on Keto since first of year. 10 of that came off through Feb. Since last week of Feb I combined IF and have dropped 14. It works for me is all I can say. Fat and protein fill me up and I like veggies. So far no downside. I don’t miss the carbs too much. When I travel I eat carbs out of convenience but it’s easy for me to give them up once back home. I don’t do funky coffees or any of that. Just lots of veggies with good protein and good sources of fat. Every two weeks or so I have a giant plate of pasta and get back at it. I also track on here to make sure I am not blowing through excess calories. Which can be easy to do and stall with the fat. So you have to be careful. But by and large I find it really easy and I feel way better when on it. All bloat and stomach issues are gone. Workout levels we much better.13
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Did my measurements this morning. Five days back on Keto and I've lost 5 pounds, lost .5 inch in my waist, hips and thighs. So, say what you want about strict diets. I used to be in that camp (everything in moderation). If you're having a terrible time losing weight but doing everything right, you may benefit from doing Keto, but you have to do it right (70% fat, 10% or less carbs, 20% protein), and still keep your total calories per day as low as you can to be satisfied. On Keto, its easy because eating more fat keeps you full much better than protein does. Ping me if you have questions! I'm more than happy to answer any questions.
I've been at this whole process for 2,251 days now. 5 days is nothing in the scheme of things. Many people fail to maintain their weight loss after 2 years, most fail by the 5 year mark.17 -
I struggle with the Keto diet, the idea of eating a lot of fat to lose weight goes against everything I know.. I have weight issues and have had success watching my carb intake and working out on a regular basis. For the Keto diet are you doing the bullet prof coffee?
It really is weird at first, imo. Lol.
I drink something similar to it. It's a treat. Added fats are usually not needed and may end up displacing protein. I think it us often best not to force fat. Jmo.4 -
I have lost 24lbs on Keto since first of year. 10 of that came off through Feb. Since last week of Feb I combined IF and have dropped 14. It works for me is all I can say. Fat and protein fill me up and I like veggies. So far no downside. I don’t miss the carbs too much. When I travel I eat carbs out of convenience but it’s easy for me to give them up once back home. I don’t do funky coffees or any of that. Just lots of veggies with good protein and good sources of fat. Every two weeks or so I have a giant plate of pasta and get back at it. I also track on here to make sure I am not blowing through excess calories. Which can be easy to do and stall with the fat. So you have to be careful. But by and large I find it really easy and I feel way better when on it. All bloat and stomach issues are gone. Workout levels we much “
I’m, by no means KETO, but I do IF which I started from 1/1/2019 through today and am about down 33 lbs. I am super low on carbs, but probably 20-35% of my calorie intake which is not enough for KETO. I drink normal coffee, cut out all processed carbs, cut out all the low fat crap and switched to tons of cheeses / nuts / more veggie based dinners.
Weight has been rolling off and my cravings have changed. I crave Fat the most, and have lost all desire for sugar / sweets / dessert. I’m the most satiated with them. I try to only eat meat 2-3 times a week now tops.
Sometimes I’ll eat lunch, if I’m not hungry I’ll just go to breakfast. IF has been life changing for me.2 -
I'm happy for the people who find keto filling and a good WOE for them. Since I don't find fat especially filling, and I love fruits and all kinds of veggies, not just the low carb ones, it's not a good WOE for me.21
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I know this is the debate section, but I don't think one can classify keto as simply good or bad. It's one way of eating (WOE) among many. It happens to be the popular buzz word right now as well so there are a number of threads about it.
Plenty of people lose weight successfully with keto, not necessarily because it's the best WOE for every human being, but because it's a WOE that works for the individual and helps them stay within their calorie goals.
If that works for you, great! If not, there are many other options out there and to me, the "trick" is for each of us to find a WOE that fits our lifestyle, that we can stick to long-term, and that helps us meet our goals and not continually yo-yo back and forth. 25 -
The diet you can stick with for a long period of time (years) is the good kind of diet. The bad kind of diet is the one you can’t sustain.25
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I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.46 -
I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
I am a firm believer that if something smells too good to be true it often is. I do hope you have found your way to better health. Many of your claims can be ascribed to weight loss which would not require ketosis or low carb. When you carry around 85 extra pounds it makes everything more difficult and it is very hard on your body.37 -
I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
Other than the smell thing, which is odd, that all sounds normal and common for people who need to and lose 85 lbs.
If you had a lot to lose or are a big guy, 85 in 9 months isn't that surprising either -- although great job!
Point is that there are lots of ways people do that besides keto. Keto may have been the easiest way for you, but for many of us it wouldn't be, or we tend to eat healthier diets not doing keto. So once again, keto is neither good nor bad. It's a way of eating that works well for some people, but likely not most people.19 -
I agree with a lot of people here that say the it depends on the way of eating that an individual can sustain for the long term. Lots of people don't need to do strict keto to loose weight, just eating whole clean foods and not overeating can work for the majority of people.
On the other hand, I have been Keto for about 2 years now and I love it. I have PCOS and insulin resistance so its something that works for me personally, when other clean eating habits didn't work. Its not necessarily for weight loss, although it will definitely help with that especially if one has trouble with binge eating or overeating. It helps a lot for diabetics (both 1 & 2) and insulin/sugar levels, dizzy spells, and hypoglycemic systems.
I haven't lost much weight on it, but it absolutely helps in not gaining weight if one is injured or cannot exercise as strenuously as needed to maintain weight, which is harder with any kind of metabolic syndromes. It also helps with inflammation, as keeping blood insulin and sugar low and stable, helps with inflammation markers. Anything that metabolizes as sugar, even healthy carbs and fruit can increase inflammation markers.
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I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
I am a firm believer that if something smells too good to be true it often is. I do hope you have found your way to better health. Many of your claims can be ascribed to weight loss which would not require ketosis or low carb. When you carry around 85 extra pounds it makes everything more difficult and it is very hard on your body.
I would almost agree. However, I have indeed lost weight before on many number of diets. Cutting out all processed foods and eating "healthy" with some sucess. But, in the long run ended up not sticking and almost none of these effects except for the weight lose. This is the case for the majority of people following any sort of glucose based diet. There are more studies now confirming low/no carb diets are proving to be optimal for many reasons, not just weight lose. More so than the science of our current paradigm. Also, though most of the science is new, it is also more accurate. There are absolutely no essential carbohydrates. There may be a small group of people who do not need or find a benefit from the lifestyle. But, that portion is very small in context of the entire human population. Again, not for everyone. But, a very powerful tool for your tool belt.32 -
I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
Other than the smell thing, which is odd, that all sounds normal and common for people who need to and lose 85 lbs.
If you had a lot to lose or are a big guy, 85 in 9 months isn't that surprising either -- although great job!
Point is that there are lots of ways people do that besides keto. Keto may have been the easiest way for you, but for many of us it wouldn't be, or we tend to eat healthier diets not doing keto. So once again, keto is neither good nor bad. It's a way of eating that works well for some people, but likely not most people.
I agree that it may not be for everyone. With that said. There are many factors that come into play when trying to optimize yourself in any way. Emotions, habits, cravings, schedules, social cues, medical problems, etc. If we take the weight lose aspect out of it right, and only focus on what happens to our bodies when we are using minimal glucose, then there isn't any evidence left that we need any sort of carbohydrates for any reason. There are no essential carbohydrates. If a person wants their body ran on the dependency to eat what and when they want for any reason other than optimization, then so be it. But, again. Through the research I've done, fueling the human body on fat and ketones seems to be optimal for the majority of the human population in almost every aspect.23 -
What research have you found? always looking for more sources.I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
Other than the smell thing, which is odd, that all sounds normal and common for people who need to and lose 85 lbs.
If you had a lot to lose or are a big guy, 85 in 9 months isn't that surprising either -- although great job!
Point is that there are lots of ways people do that besides keto. Keto may have been the easiest way for you, but for many of us it wouldn't be, or we tend to eat healthier diets not doing keto. So once again, keto is neither good nor bad. It's a way of eating that works well for some people, but likely not most people.
I agree that it may not be for everyone. With that said. There are many factors that come into play when trying to optimize yourself in any way. Emotions, habits, cravings, schedules, social cues, medical problems, etc. If we take the weight lose aspect out of it right, and only focus on what happens to our bodies when we are using minimal glucose, then there isn't any evidence left that we need any sort of carbohydrates for any reason. There are no essential carbohydrates. If a person wants their body ran on the dependency to eat what and when they want for any reason other than optimization, then so be it. But, again. Through the research I've done, fueling the human body on fat and ketones seems to be optimal for the majority of the human population in almost every aspect.
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I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
I am a firm believer that if something smells too good to be true it often is. I do hope you have found your way to better health. Many of your claims can be ascribed to weight loss which would not require ketosis or low carb. When you carry around 85 extra pounds it makes everything more difficult and it is very hard on your body.
I would almost agree. However, I have indeed lost weight before on many number of diets. Cutting out all processed foods and eating "healthy" with some sucess. But, in the long run ended up not sticking and almost none of these effects except for the weight lose. This is the case for the majority of people following any sort of glucose based diet. There are more studies now confirming low/no carb diets are proving to be optimal for many reasons, not just weight lose. More so than the science of our current paradigm. Also, though most of the science is new, it is also more accurate. There are absolutely no essential carbohydrates. There may be a small group of people who do not need or find a benefit from the lifestyle. But, that portion is very small in context of the entire human population. Again, not for everyone. But, a very powerful tool for your tool belt.
I didn't stick with a lot of other diets in the past either. Because I didn't lose as much weight I didn't reap the benefits of feeling so much better.
There is no science that supports the benefits of keto outside of certain neurological problems. There is no reason to believe that carbs need to be low enough for ketosis for the satiation benefits either. For all you know you could have been eating 90 carbs a day (still technically low carb) and yielded all the same results.
Also, there are people with food allergies and difficulties with fat or protein so your comment about there being no essential carbohydrates may be considered a little insensitive.7 -
Keto would not work for me. I have a tendency to become nauseated if I eat something that is too high in fat. I have been this way for 30 years so over time I have become a person that tends to eat low fat. There are some sources of fat that are better than others but even those I have to limit.5
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What research have you found? always looking for more sources.I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
Other than the smell thing, which is odd, that all sounds normal and common for people who need to and lose 85 lbs.
If you had a lot to lose or are a big guy, 85 in 9 months isn't that surprising either -- although great job!
Point is that there are lots of ways people do that besides keto. Keto may have been the easiest way for you, but for many of us it wouldn't be, or we tend to eat healthier diets not doing keto. So once again, keto is neither good nor bad. It's a way of eating that works well for some people, but likely not most people.
I agree that it may not be for everyone. With that said. There are many factors that come into play when trying to optimize yourself in any way. Emotions, habits, cravings, schedules, social cues, medical problems, etc. If we take the weight lose aspect out of it right, and only focus on what happens to our bodies when we are using minimal glucose, then there isn't any evidence left that we need any sort of carbohydrates for any reason. There are no essential carbohydrates. If a person wants their body ran on the dependency to eat what and when they want for any reason other than optimization, then so be it. But, again. Through the research I've done, fueling the human body on fat and ketones seems to be optimal for the majority of the human population in almost every aspect.
Something to start with.
Names to look into:
Ben Bickman
Nina Teicholz
Stephen Finney
Tim Noakes
Ken Berry
Jason Fung
Luis Villasenor
Ivor Cummins
Dave Feldman
Paul Saladino
Ben Bocchicchio
David Diamond
Peter Bellerstedt
Siim Land
Dom D'Agostino
Paul mason27 -
I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
I am a firm believer that if something smells too good to be true it often is. I do hope you have found your way to better health. Many of your claims can be ascribed to weight loss which would not require ketosis or low carb. When you carry around 85 extra pounds it makes everything more difficult and it is very hard on your body.
I would almost agree. However, I have indeed lost weight before on many number of diets. Cutting out all processed foods and eating "healthy" with some sucess. But, in the long run ended up not sticking and almost none of these effects except for the weight lose. This is the case for the majority of people following any sort of glucose based diet. There are more studies now confirming low/no carb diets are proving to be optimal for many reasons, not just weight lose. More so than the science of our current paradigm. Also, though most of the science is new, it is also more accurate. There are absolutely no essential carbohydrates. There may be a small group of people who do not need or find a benefit from the lifestyle. But, that portion is very small in context of the entire human population. Again, not for everyone. But, a very powerful tool for your tool belt.
I didn't stick with a lot of other diets in the past either. Because I didn't lose as much weight I didn't reap the benefits of feeling so much better.
There is no science that supports the benefits of keto outside of certain neurological problems. There is no reason to believe that carbs need to be low enough for ketosis for the satiation benefits either. For all you know you could have been eating 90 carbs a day (still technically low carb) and yielded all the same results.
Also, there are people with food allergies and difficulties with fat or protein so your comment about there being no essential carbohydrates may be considered a little insensitive.
There actually a lot of science to back me up. Check out Ben Bickman, Tim Noakes, and Ken berry to start with.
Lowering carbs enough to be in ketosis allows you to fuel almost every part of your body on an alternate fuel source. In contrast, Glucose can only be used by a few parts. In every aspect there is a benefit for most people.
Satiety has to do with hormone signals. Not ketones. Fat induces satiety more carbs which leads to natural caloric restriction and thus easier in the long term. You're never starving of anything.
Without exercise, you can not eat 90 carbs a day and reap ALL of the benefits of ketosis.
As stated before. There are always exceptions. And, indeed there are people with food allergies. As well as type 1 diabetes. And, a lot of other problems. I'm speaking of the majority. And, the facts pretty clearly state that there is absolutely no benefit from eating carbohydrates unless you are an elite athlete. And, even they have to be metabolically Flexible to maximize potential.22 -
What research have you found? always looking for more sources.I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
Other than the smell thing, which is odd, that all sounds normal and common for people who need to and lose 85 lbs.
If you had a lot to lose or are a big guy, 85 in 9 months isn't that surprising either -- although great job!
Point is that there are lots of ways people do that besides keto. Keto may have been the easiest way for you, but for many of us it wouldn't be, or we tend to eat healthier diets not doing keto. So once again, keto is neither good nor bad. It's a way of eating that works well for some people, but likely not most people.
I agree that it may not be for everyone. With that said. There are many factors that come into play when trying to optimize yourself in any way. Emotions, habits, cravings, schedules, social cues, medical problems, etc. If we take the weight lose aspect out of it right, and only focus on what happens to our bodies when we are using minimal glucose, then there isn't any evidence left that we need any sort of carbohydrates for any reason. There are no essential carbohydrates. If a person wants their body ran on the dependency to eat what and when they want for any reason other than optimization, then so be it. But, again. Through the research I've done, fueling the human body on fat and ketones seems to be optimal for the majority of the human population in almost every aspect.
It appears it may increase cardiac output. Link is in the tweet.
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I work in a gym and am fortunate enough to have access to a very accurate body composition scale that also gives an estimated basal metabolic rate based on your lean body mass. I weigh 120lbs and have an average amount of lean body mass for my weight and my BMR is 1300 calories which is the lower end and I’ve weighed 100s of people on the in body scale. If I factor in my 3-4X a week workout my weight loss calorie goal is 1520. 1200 calories is the internet standard but the reason you weren’t losing any weight is because you are under eating. I see this all the time and it is absolutely real. Most women need to eat about 1600-1800 to lose 1lb a week. Any less and your body goes into conservation mode. If you want to go back to a less restrictive diet and just track your food try this and trust me the scale won’t be stuck! We see this all the time and though it seems counter-intuitive increasing food always works and is actually sustainable :-)34
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I work in a gym and am fortunate enough to have access to a very accurate body composition scale that also gives an estimated basal metabolic rate based on your lean body mass. I weigh 120lbs and have an average amount of lean body mass for my weight and my BMR is 1300 calories which is the lower end and I’ve weighed 100s of people on the in body scale. If I factor in my 3-4X a week workout my weight loss calorie goal is 1520. 1200 calories is the internet standard but the reason you weren’t losing any weight is because you are under eating. I see this all the time and it is absolutely real. Most women need to eat about 1600-1800 to lose 1lb a week. Any less and your body goes into conservation mode. If you want to go back to a less restrictive diet and just track your food try this and trust me the scale won’t be stuck! We see this all the time and though it seems counter-intuitive increasing food always works and is actually sustainable :-)
Conservation mode or starvation mode is a fitness industry myth. There are two true things that when misunderstood and conflated makes the myth seem true.- Adaptive thermogenesis is the real "starvation mode" where your metabolism slows to adapt to not enough food. However this happens slowly over the long term of consistent undereating. We are talking months and years of restriction. And even so, it won't stop someone from losing weight, just slow it down, otherwise people wouldn't become emaciated.
- When someone undereats in the short term, it makes them fatigued and possibly a little moody or unfocused. This makes them subtley move around less - less fidgety, less effort put into workouts, slower walking pace, etc. Nothing they would necessarily notice, but enough to reduce their NEAT/TDEE to possibly slow down weight loss.
It's certainly better to fuel yourself properly, and not doing so can make weight loss more difficult in a number of ways. But it's not conservation mode. And I'd bet far more women aren't losing weight while eating 1200 calories because their logging is off and they're not really eating 1200 cals.
We also see a lot of posters who are under-eating and not losing weight, but what eventually comes out is the under-eating leads to binges they fail to initially report. These binges basically cancel out their deficit from the low cal days, especially when added to the fatigue effects.
Also you can't generalize those calorie needs. While some women would lose weight on 1600-1800 calories, lots of shorter women with smaller amounts to lose would maintain on those figures. I'm 5'4 125lbs and lightly active and I maintain on 1800 calories. I've never lost weight quickly and I'm very sensitive to hunger so I've never undereaten either.20 -
I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
Other than the smell thing, which is odd, that all sounds normal and common for people who need to and lose 85 lbs.
If you had a lot to lose or are a big guy, 85 in 9 months isn't that surprising either -- although great job!
Point is that there are lots of ways people do that besides keto. Keto may have been the easiest way for you, but for many of us it wouldn't be, or we tend to eat healthier diets not doing keto. So once again, keto is neither good nor bad. It's a way of eating that works well for some people, but likely not most people.
I agree that it may not be for everyone. With that said. There are many factors that come into play when trying to optimize yourself in any way. Emotions, habits, cravings, schedules, social cues, medical problems, etc. If we take the weight lose aspect out of it right, and only focus on what happens to our bodies when we are using minimal glucose, then there isn't any evidence left that we need any sort of carbohydrates for any reason.
I agree that one can eat a no, or essentially no carb diet and not die. I don't personally believe that is healthy because I don't agree that it would be a healthy choice to cut out vegetables, and most would not eat the variety of organ meats necessary for adequate nutrition (which doesn't mean they'd die as a result, but I think has longer term effects). However, I also believe this is rather irrelevant, as most who do keto eat some carbs (ideally vegetables), and one can get adequate veg doing keto -- I just found it more stressful than necessary and did not like that I was cutting out a variety of healthy foods I normally eat, having to cut back on veg (I eat a lot of servings of non starchy veg normally, and not just leafy ones), and more meat than I prefer.Through the research I've done, fueling the human body on fat and ketones seems to be optimal for the majority of the human population in almost every aspect.
I don't believe this claim is grounded in anything credible, and it's inconsistent with the evidence about traditional human diets, blue zones, and the fact that those few cultures who were necessarily eating very low carbs regularly have a genetic modification that means they are NOT in ketosis when most of us would be.
But it might be the easiest way for you to eat in a healthful, calorie-appropriate manner, so carry on.11 -
I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
Other than the smell thing, which is odd, that all sounds normal and common for people who need to and lose 85 lbs.
If you had a lot to lose or are a big guy, 85 in 9 months isn't that surprising either -- although great job!
Point is that there are lots of ways people do that besides keto. Keto may have been the easiest way for you, but for many of us it wouldn't be, or we tend to eat healthier diets not doing keto. So once again, keto is neither good nor bad. It's a way of eating that works well for some people, but likely not most people.
I agree that it may not be for everyone. With that said. There are many factors that come into play when trying to optimize yourself in any way. Emotions, habits, cravings, schedules, social cues, medical problems, etc. If we take the weight lose aspect out of it right, and only focus on what happens to our bodies when we are using minimal glucose, then there isn't any evidence left that we need any sort of carbohydrates for any reason.
I agree that one can eat a no, or essentially no carb diet and not die. I don't personally believe that is healthy because I don't agree that it would be a healthy choice to cut out vegetables, and most would not eat the variety of organ meats necessary for adequate nutrition (which doesn't mean they'd die as a result, but I think has longer term effects). However, I also believe this is rather irrelevant, as most who do keto eat some carbs (ideally vegetables), and one can get adequate veg doing keto -- I just found it more stressful than necessary and did not like that I was cutting out a variety of healthy foods I normally eat, having to cut back on veg (I eat a lot of servings of non starchy veg normally, and not just leafy ones), and more meat than I prefer.Through the research I've done, fueling the human body on fat and ketones seems to be optimal for the majority of the human population in almost every aspect.
I don't believe this claim is grounded in anything credible, and it's inconsistent with the evidence about traditional human diets, blue zones, and the fact that those few cultures who were necessarily eating very low carbs regularly have a genetic modification that means they are NOT in ketosis when most of us would be.
But it might be the easiest way for you to eat in a healthful, calorie-appropriate manner, so carry on.
You're right. It is irrelevant. Check out Paul Saladino.
You shouldn't have had to cut out many veggies other than starches. And, there are vegan ketoers so too much meat for you shouldn't have been an issue either.
Finding it frustrating and giving up is an emotional response as stated before.
Our species has survived for around 500k years mostly in a state of ketosis with few exceptions. There is tons of evidence. Start with Mike Eades, Tim Noakes, Stephen Phinney, Paul Mason, Nina Teicholz, and Ken Berry.
31 -
I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
Other than the smell thing, which is odd, that all sounds normal and common for people who need to and lose 85 lbs.
If you had a lot to lose or are a big guy, 85 in 9 months isn't that surprising either -- although great job!
Point is that there are lots of ways people do that besides keto. Keto may have been the easiest way for you, but for many of us it wouldn't be, or we tend to eat healthier diets not doing keto. So once again, keto is neither good nor bad. It's a way of eating that works well for some people, but likely not most people.
I agree that it may not be for everyone. With that said. There are many factors that come into play when trying to optimize yourself in any way. Emotions, habits, cravings, schedules, social cues, medical problems, etc. If we take the weight lose aspect out of it right, and only focus on what happens to our bodies when we are using minimal glucose, then there isn't any evidence left that we need any sort of carbohydrates for any reason.
I agree that one can eat a no, or essentially no carb diet and not die. I don't personally believe that is healthy because I don't agree that it would be a healthy choice to cut out vegetables, and most would not eat the variety of organ meats necessary for adequate nutrition (which doesn't mean they'd die as a result, but I think has longer term effects). However, I also believe this is rather irrelevant, as most who do keto eat some carbs (ideally vegetables), and one can get adequate veg doing keto -- I just found it more stressful than necessary and did not like that I was cutting out a variety of healthy foods I normally eat, having to cut back on veg (I eat a lot of servings of non starchy veg normally, and not just leafy ones), and more meat than I prefer.Through the research I've done, fueling the human body on fat and ketones seems to be optimal for the majority of the human population in almost every aspect.
I don't believe this claim is grounded in anything credible, and it's inconsistent with the evidence about traditional human diets, blue zones, and the fact that those few cultures who were necessarily eating very low carbs regularly have a genetic modification that means they are NOT in ketosis when most of us would be.
But it might be the easiest way for you to eat in a healthful, calorie-appropriate manner, so carry on.
You're right. It is irrelevant. Check out Paul Saladino.
You shouldn't have had to cut out many veggies other than starches. And, there are vegan ketoers so too much meat for you shouldn't have been an issue either.
Finding it frustrating and giving up is an emotional response as stated before.
The sources you are citing are sources who are widely understood to be not credible on this topic. They are not backed by the actual research. Many of them do not even claim it is somehow better to be as low on carbs as possible, so don't support what you are citing them for.
I did not "give up" on keto. I tried it out of curiosity as an experiment when I was already at maintenance. I WAS forced to limit my non-starchy veg (I eat a lot), especially if I ate nuts (which I like to eat every day) and/or some greek yogurt/cottage cheese, even though I ate no other sources of carbs (other than the tiny amount in eggs). I also missed healthy staples I used to include in my diet, like beans and lentils and pulses, fruit, not to mention potatoes and sweet potatoes and the variety of starchier veg that I used to eat (other root veg, winter squash, so on) -- those could fit in, but they'd take away a lot of the carbs I'd otherwise use on less starchy veg (brussels sprouts is one veg that can really add to the carbs if you aren't careful, also).
I am not saying you can't have a healthy diet on keto, but I felt like mine was becoming less healthy by those changes, and I also experienced no benefits to justify the limitations -- I felt fine, my energy dipped for a while but then came back, but I didn't feel better than I had before in any way.
Re veto keto'ers, I know there are a very few who do it, but I can't see how they get enough protein unless they are relying a lot of certain meat replacements or protein shakes. I personally think they'd also be stuck getting too many calories from sources I think of as low nutrient, like oils or fat-based sauces. For me, the healthiest way to do keto that allowed me to limit veg least and make the carb restriction was:
Breakfast: vegetable omelet with avocado on the side for breakfast (or maybe some cottage cheese or yogurt) (this is similar to the breakfast I was having before).
Lunch: big salad with some kind of meat on it plus some nuts or seeds and a full fat dressing (similar to one of my favorite options now, except I often use tofu or chickpeas or beans for the protein and I might use less fat in my homemade vinaigrette, although not always).
Dinner: meat (could include fish) + vegetables, plus some kind of added fat to boost calories (similar to now except I often do meatless and will include a starchy side and don't worry about added fat beyond whatever I cook with).
Bigger issue is that there's no evidence that there's some benefit to humans generally to being consistently in ketosis. The evidence that exists seems to be to the contrary (the genetic adaptation), although I think it's likely perfectly fine and better than being overweight or unhappy or stressed (if it's the easiest way of eating for you).8 -
I am 36. I've lost 85 pounds in 9 months. Every single marker of inflimation is gone. All of my aches and pains are gone. My mind is magnitudes more focused and clear. I have energy all day and jump out of bed with more vigor than when I was a kid. My grocery bill has been cut by 75%. I can smell now, which I could never do for my entire life. And, everything tastes better. My sexy drive is amazing. I haven't been sick since starting, yet everyone around me has been sick mutiple times. All of these wonderful side effect with NO EXERCISE!
Technically "keto" is any intake in nutrients that puts you in a state of ketosis. Which is pretty hard to do sometimes with carbohydrates. As far as I'm concerned, through my experience and personal research, being in ketosis or even having more metabolic flexibility is probably the most optimal way of being for 90% of humans.
I am a firm believer that if something smells too good to be true it often is. I do hope you have found your way to better health. Many of your claims can be ascribed to weight loss which would not require ketosis or low carb. When you carry around 85 extra pounds it makes everything more difficult and it is very hard on your body.
I would almost agree. However, I have indeed lost weight before on many number of diets. Cutting out all processed foods and eating "healthy" with some sucess. But, in the long run ended up not sticking and almost none of these effects except for the weight lose. This is the case for the majority of people following any sort of glucose based diet. There are more studies now confirming low/no carb diets are proving to be optimal for many reasons, not just weight lose. More so than the science of our current paradigm. Also, though most of the science is new, it is also more accurate. There are absolutely no essential carbohydrates. There may be a small group of people who do not need or find a benefit from the lifestyle. But, that portion is very small in context of the entire human population. Again, not for everyone. But, a very powerful tool for your tool belt.
I didn't stick with a lot of other diets in the past either. Because I didn't lose as much weight I didn't reap the benefits of feeling so much better.
There is no science that supports the benefits of keto outside of certain neurological problems. There is no reason to believe that carbs need to be low enough for ketosis for the satiation benefits either. For all you know you could have been eating 90 carbs a day (still technically low carb) and yielded all the same results.
Also, there are people with food allergies and difficulties with fat or protein so your comment about there being no essential carbohydrates may be considered a little insensitive.
There actually a lot of science to back me up. Check out Ben Bickman, Tim Noakes, and Ken berry to start with.
Lowering carbs enough to be in ketosis allows you to fuel almost every part of your body on an alternate fuel source. In contrast, Glucose can only be used by a few parts. In every aspect there is a benefit for most people.
Satiety has to do with hormone signals. Not ketones. Fat induces satiety more carbs which leads to natural caloric restriction and thus easier in the long term. You're never starving of anything.
Without exercise, you can not eat 90 carbs a day and reap ALL of the benefits of ketosis.
As stated before. There are always exceptions. And, indeed there are people with food allergies. As well as type 1 diabetes. And, a lot of other problems. I'm speaking of the majority. And, the facts pretty clearly state that there is absolutely no benefit from eating carbohydrates unless you are an elite athlete. And, even they have to be metabolically Flexible to maximize potential.
The thing I really don’t get is that you seem to be emphasizing you lost weight without exercise, as if not exercising is a good thing. Exercise is a very, very good thing!18 -
Without exercise, you can not eat 90 carbs a day and reap ALL of the benefits of ketosis.
As stated before. There are always exceptions. And, indeed there are people with food allergies. As well as type 1 diabetes. And, a lot of other problems. I'm speaking of the majority. And, the facts pretty clearly state that there is absolutely no benefit from eating carbohydrates unless you are an elite athlete. And, even they have to be metabolically Flexible to maximize potential.
The thing I really don’t get is that you seem to be emphasizing you lost weight without exercise, as if not exercising is a good thing. Exercise is a very, very good thing!
Excellent point. I didn't catch that.0
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