Sugar and keto
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mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day- after that time you up things. I’ve lost 11 pounds in 2 weeks so it’s working but I still crave coffee and sugar- I used to have about 8 cups a day 😱 but would be happy with one at the moment! 🤔😬😃
This is a really bad, unhealthy plan, unless under very close medical supervision. It's even worse that you're doing not only daily life stuff, but exercising as well, while you eat so very little. (Sugar is the least of the problem.)7 -
Commander_Keen wrote: »I would exercise more --- Just enough for you to burn off the sugar.
so if you consumed 50 extra grams of sugar for coffee, then go for a walk to burn it off., on that day.
If is too short not to enjoy your coffee
OP is only eating 800 calories. She doesn't need to exercise more to eat more, she needs to just eat more. Whether she were eating 800 calories or netting 800 calories, that's WAY too little nourishment and fuel.
ETA: It's also important to keep in mind that it can be unhealthy to fall into a pattern of "I need to exercise more to earn a food I want to eat". Many of us choose to increase our activity to increase our TDEE in general, but viewing more exercise solely as a way to earn calories can become disordered. More exercise is not always the answer, and I'd argue it's seldom the right answer when someone isn't losing.9 -
mirandafinch wrote: »I’m 5’3 and weigh 11 stone 11lbs. According to the Nhs guidelines I’m overweight verging on obese!!!
I'm morbidly obese and eat closer to 1600 calories a day, that's twice as much as you. I'm still averaging 3lbs per week which is technically too fast. You should definitely spend some time reading through the message boards here and reading about too-low calorie diets. You are seriously setting yourself up for failure.
And to answer your original question, if your goal is simply ketosis, then technically you'd still be able to achieve that using Sugar in your coffee, however*, if you are looking towards keto to help with blood sugar regulation, and based on the current "diet" you are following you probably are, then you should be avoid sweeteners all together, both table sugar as well as artifical sweeteners. I'd even go so far as to recommend avoiding fruits in the beginning until you get to a point where you are better able to regulate your blood glucose.
I follow a Whole Foods Keto Diet and really enjoy my way of eating and it is a fantastic tool to help control my cravings and stay within my daily calorie goals.
*Keto has been shown to help improve blood sugar numbers and even reverse Type II Diabetes/Pre-Diabetes/Insulin Resistance. If these Dx don't apply to you, then there is no reason for you to follow Keto for blood sugar regulation.3 -
WholeFoods4Lyfe wrote: »mirandafinch wrote: »I’m 5’3 and weigh 11 stone 11lbs. According to the Nhs guidelines I’m overweight verging on obese!!!
I'm morbidly obese and eat closer to 1600 calories a day, that's twice as much as you. I'm still averaging 3lbs per week which is technically too fast. You should definitely spend some time reading through the message boards here and reading about too-low calorie diets. You are seriously setting yourself up for failure.
And to answer your original question, if your goal is simply ketosis, then technically you'd still be able to achieve that using Sugar in your coffee, however*, if you are looking towards keto to help with blood sugar regulation, and based on the current "diet" you are following you probably are, then you should be avoid sweeteners all together, both table sugar as well as artifical sweeteners. I'd even go so far as to recommend avoiding fruits in the beginning until you get to a point where you are better able to regulate your blood glucose.
I follow a Whole Foods Keto Diet and really enjoy my way of eating and it is a fantastic tool to help control my cravings and stay within my daily calorie goals.
*Keto has been shown to help improve blood sugar numbers and even reverse Type II Diabetes/Pre-Diabetes/Insulin Resistance. If these Dx don't apply to you, then there is no reason for you to follow Keto for blood sugar regulation.
A bit of a side trail, but this is a pretty neat video where they test various sugar substitutes. A couple of the artificial sweeteners had no effect on blood sugar
https://www.youtube.com/watch?v=CYfqvTZWilw&feature=youtu.be 3 -
WholeFoods4Lyfe wrote: »mirandafinch wrote: »I’m 5’3 and weigh 11 stone 11lbs. According to the Nhs guidelines I’m overweight verging on obese!!!
I'm morbidly obese and eat closer to 1600 calories a day, that's twice as much as you. I'm still averaging 3lbs per week which is technically too fast. You should definitely spend some time reading through the message boards here and reading about too-low calorie diets. You are seriously setting yourself up for failure.
And to answer your original question, if your goal is simply ketosis, then technically you'd still be able to achieve that using Sugar in your coffee, however*, if you are looking towards keto to help with blood sugar regulation, and based on the current "diet" you are following you probably are, then you should be avoid sweeteners all together, both table sugar as well as artifical sweeteners. I'd even go so far as to recommend avoiding fruits in the beginning until you get to a point where you are better able to regulate your blood glucose.
I follow a Whole Foods Keto Diet and really enjoy my way of eating and it is a fantastic tool to help control my cravings and stay within my daily calorie goals.
*Keto has been shown to help improve blood sugar numbers and even reverse Type II Diabetes/Pre-Diabetes/Insulin Resistance. If these Dx don't apply to you, then there is no reason for you to follow Keto for blood sugar regulation.
A bit of a side trail, but this is a pretty neat video where they test various sugar substitutes. A couple of the artificial sweeteners had no effect on blood sugarhttps://www.youtube.com/watch?v=CYfqvTZWilw&feature=youtu.be
Honestly, the jury is still out, and you can google either opinion and will find results to match with your own position. My practice focuses on Blood Sugar Regulation and having been previously diagnosed with Metabolic Syndrome myself, I tend to lean towards the belief that if you are already Insulin Resistant or Diabetic, that all sweeteners, artificial and otherwise, should be avoided. For someone without pre-existing issues that might not be a problem, but I prefer to err on the side of caution. I did also state that my comments applied to those with blood sugar disregulation issues.8 -
OP do you have any medical reason to restrict carbs/follow a keto diet?
What is the appeal of the "blood sugar" diet for you?
Generally, named diets, particularly ones that cut calories so low, even for a finite period of time, are strongly discouraged as they tend to create false expectations of rapid success that people find difficult to maintain over a longer period of time in order to successfully and healthfully lose weight and transition to maintenance.
If weight loss is your goal - you need nothing more than a calorie deficit. You can achieve that eating any type of diet you enjoy - one that includes not only the single cup of coffee with sugar, but multiple cups of coffee with sugar, if it fits within the context of your calorie deficit and an overall balanced diet. You don't need low carb in order to lose weight.
Have you read the stickied most helpful forum posts here? They have a lot of great information:
https://community.myfitnesspal.com/en/discussion/10300331/most-helpful-posts-getting-started-must-reads#latest
https://community.myfitnesspal.com/en/discussion/10260499/i-like-old-posts-and-i-cannot-lie/p1
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants
Also, for what it's worth - I'm 5'2 and started about 10 lbs lower than where you are today. I lost my weight, down to a maintenance level of ~120 lbs, eating b/w 1600-1900 calories per day. That's DOUBLE what you are eating.
800 calories isn't enough for a toddler to thrive on, let alone a grown, active woman.6 -
mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day- after that time you up things. I’ve lost 11 pounds in 2 weeks so it’s working but I still crave coffee and sugar- I used to have about 8 cups a day 😱 but would be happy with one at the moment! 🤔😬😃
What's working is the calorie deficit. You are seriously undereating. That's going to set you up for failure or malnutrition / hair loss / muscle loss.
What Are the Risks of Rapid Weight Loss?
Rapid weight loss creates physical demands on the body. Possible serious risks include:- Gallstones, which occur in 12% to 25% of people losing large amounts of weight over several months
- Dehydration, which can be avoided by drinking plenty of fluids
- Malnutrition, usually from not eating enough protein for weeks at a time
- Electrolyte imbalances, which rarely can be life threatening
Other side effects of rapid weight loss include:- Headaches
- Irritability
- Fatigue
- Dizziness
- Constipation
- Menstrual irregularities
- Hair loss
- Muscle loss
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800 calories a day for 8 weeks is in no way a good idea...mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day
You have successfully lost a little water and a lot of muscle. Probably very little fat if any...mirandafinch wrote: »I’ve lost 11 pounds in 2 weeks so it’s working5 -
800 calories a day for 8 weeks is in no way a good idea...mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day
You have successfully lost a little water and a lot of muscle. Probably very little fat if any...mirandafinch wrote: »I’ve lost 11 pounds in 2 weeks so it’s working
If one loses weight/fat at a deficit -- which she is, why does it matter if she is eating 800 calories, or at 1500? A deficit is a deficit, so why does 400, or 700 calories make a difference?14 -
Commander_Keen wrote: »
800 calories a day for 8 weeks is in no way a good idea...mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day
You have successfully lost a little water and a lot of muscle. Probably very little fat if any...mirandafinch wrote: »I’ve lost 11 pounds in 2 weeks so it’s working
If one loses weight/fat at a deficit -- which she is, why does it matter if she is eating 800 calories, or at 1500? A deficit is a deficit, so why does 400, or 700 calories make a difference?
Calories are the fuel your body uses to do the important stuff it does that literally keep you alive, and it can only burn so much body fat at any given time. So if you undereat, your body will try to burn muscle to make up the difference, and if it can't get enough energy from even burning some muscle, it will simply not do some of the things you need it to do to stay healthy. It's why anorexics will eventually die.
Losing weight quickly also puts a lot of stress on your body in general, and can mess with your hormone balance.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1
Losing weight in a healthy manner is about finding the middle ground where you are giving your body enough calories to be healthy, but still staying in a deficit so it has to get a little extra energy by burning body fat.6 -
Commander_Keen wrote: »
800 calories a day for 8 weeks is in no way a good idea...mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day
You have successfully lost a little water and a lot of muscle. Probably very little fat if any...mirandafinch wrote: »I’ve lost 11 pounds in 2 weeks so it’s working
If one loses weight/fat at a deficit -- which she is, why does it matter if she is eating 800 calories, or at 1500? A deficit is a deficit, so why does 400, or 700 calories make a difference?
Calories are the fuel your body uses to do the important stuff it does that literally keep you alive, and it can only burn so much body fat at any given time. So if you undereat, your body will try to burn muscle to make up the difference, and if it can't get enough energy from even burning some muscle, it will simply not do some of the things you need it to do to stay healthy. It's why anorexics will eventually die.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1
Losing weight in a healthy manner us about finding the middle ground where you are giving your body enough calories to be healthy, but still staying in a deficit so it has to get a little extra energy by burning body fat.
I am not entirely sure that is correct.
Calories is just food, but its the carbs that fuel your body, and if you don't eat the carbs, then the storage carbs/fat is used to fuel the body. Right. So I believe this because there are people who are 600 lbs, and lose weight at 12000 calories, they are able to lose a 1 lbs a day.
Why is there a difference between some one who is 400 lbs over weight vs some who is 50lbs over weight.
Now also, just because there are discussions -- The question is what is the medical background of everybody one the website... Just because on here doesn't make it true.18 -
Commander_Keen wrote: »Commander_Keen wrote: »
800 calories a day for 8 weeks is in no way a good idea...mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day
You have successfully lost a little water and a lot of muscle. Probably very little fat if any...mirandafinch wrote: »I’ve lost 11 pounds in 2 weeks so it’s working
If one loses weight/fat at a deficit -- which she is, why does it matter if she is eating 800 calories, or at 1500? A deficit is a deficit, so why does 400, or 700 calories make a difference?
Calories are the fuel your body uses to do the important stuff it does that literally keep you alive, and it can only burn so much body fat at any given time. So if you undereat, your body will try to burn muscle to make up the difference, and if it can't get enough energy from even burning some muscle, it will simply not do some of the things you need it to do to stay healthy. It's why anorexics will eventually die.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1
Losing weight in a healthy manner us about finding the middle ground where you are giving your body enough calories to be healthy, but still staying in a deficit so it has to get a little extra energy by burning body fat.
I am not entirely sure that is correct.
Calories is just food, but its the carbs that fuel your body, and if you don't eat the carbs, then the storage carbs/fat is used to fuel the body. Right. So I believe this because there are people who are 600 lbs, and lose weight at 12000 calories, they are able to lose a 1 lbs a day.
Why is there a difference between some one who is 400 lbs over weight vs some who is 50lbs over weight.
Now also, just because there are discussions -- The question is what is the medical background of everybody one the website... Just because on here doesn't make it true.
You don't have to have a medical background to know how the body works.
People who are 600 lbs can lose weight at an otherwise dangerous rate because the danger of weighing 600 lbs is worse than the danger of losing weight quickly. They should be monitored by a doctor to make sure the fast weight loss isn't causing any serious issues.
I'm fine with the advice I'm giving some one being corrected if I'm wrong. If you have sources that suggest what I've posted is incorrect, I'd love to learn more.
7 -
Commander_Keen wrote: »Commander_Keen wrote: »
800 calories a day for 8 weeks is in no way a good idea...mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day
You have successfully lost a little water and a lot of muscle. Probably very little fat if any...mirandafinch wrote: »I’ve lost 11 pounds in 2 weeks so it’s working
If one loses weight/fat at a deficit -- which she is, why does it matter if she is eating 800 calories, or at 1500? A deficit is a deficit, so why does 400, or 700 calories make a difference?
Calories are the fuel your body uses to do the important stuff it does that literally keep you alive, and it can only burn so much body fat at any given time. So if you undereat, your body will try to burn muscle to make up the difference, and if it can't get enough energy from even burning some muscle, it will simply not do some of the things you need it to do to stay healthy. It's why anorexics will eventually die.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1
Losing weight in a healthy manner us about finding the middle ground where you are giving your body enough calories to be healthy, but still staying in a deficit so it has to get a little extra energy by burning body fat.
I am not entirely sure that is correct.
Calories is just food, but its the carbs that fuel your body, and if you don't eat the carbs, then the storage carbs/fat is used to fuel the body. Right. So I believe this because there are people who are 600 lbs, and lose weight at 12000 calories, they are able to lose a 1 lbs a day.
Why is there a difference between some one who is 400 lbs over weight vs some who is 50lbs over weight.
Now also, just because there are discussions -- The question is what is the medical background of everybody one the website... Just because on here doesn't make it true.
You don't have to have a medical background to know how the body works.
People who are 600 lbs can lose weight at an otherwise dangerous rate because the danger of weighing 600 lbs is worse than the danger of losing weight quickly. They should be monitored by a doctor to make sure the fast weight loss isn't causing any serious issues.
I'm fine with the advice I'm giving some one being corrected if I'm wrong. If you have sources that suggest what I've posted is incorrect, I'd love to learn more.
This.
Morbidly obese people who are in a life and death situation will sometimes be given the ok to lose weight rapidly-under the close supervision of a doctor. For someone like the OP, who isn't even that overweight, eating a VLCD is doing way more harm than any good.
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Commander_Keen wrote: »
800 calories a day for 8 weeks is in no way a good idea...mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day
You have successfully lost a little water and a lot of muscle. Probably very little fat if any...mirandafinch wrote: »I’ve lost 11 pounds in 2 weeks so it’s working
If one loses weight/fat at a deficit -- which she is, why does it matter if she is eating 800 calories, or at 1500? A deficit is a deficit, so why does 400, or 700 calories make a difference?
It matters when you consider the rate of weight loss...2 -
Commander_Keen wrote: »Commander_Keen wrote: »
800 calories a day for 8 weeks is in no way a good idea...mirandafinch wrote: »Thanks all for your replies! I’ve been following the blood sugar diet and it’s an 8 week plan at 800 cals a day
You have successfully lost a little water and a lot of muscle. Probably very little fat if any...mirandafinch wrote: »I’ve lost 11 pounds in 2 weeks so it’s working
If one loses weight/fat at a deficit -- which she is, why does it matter if she is eating 800 calories, or at 1500? A deficit is a deficit, so why does 400, or 700 calories make a difference?
Calories are the fuel your body uses to do the important stuff it does that literally keep you alive, and it can only burn so much body fat at any given time. So if you undereat, your body will try to burn muscle to make up the difference, and if it can't get enough energy from even burning some muscle, it will simply not do some of the things you need it to do to stay healthy. It's why anorexics will eventually die.
https://community.myfitnesspal.com/en/discussion/10569458/why-eating-too-little-calories-is-a-bad-idea/p1
Losing weight in a healthy manner us about finding the middle ground where you are giving your body enough calories to be healthy, but still staying in a deficit so it has to get a little extra energy by burning body fat.
I am not entirely sure that is correct.
Calories is just food, but its the carbs that fuel your body, and if you don't eat the carbs, then the storage carbs/fat is used to fuel the body. Right. So I believe this because there are people who are 600 lbs, and lose weight at 12000 calories, they are able to lose a 1 lbs a day.
Why is there a difference between some one who is 400 lbs over weight vs some who is 50lbs over weight.
Now also, just because there are discussions -- The question is what is the medical background of everybody one the website... Just because on here doesn't make it true.
It's the calories that fuel your body, regardless of which macros they come from. Carbs aren't that special. Excess fat or protein will be stored, too, in a calorie surplus, and mostly stored as fat.
If you materially overeat calories, even with minimal carb intake, you'll gain weight. If this were not true, people doing keto would all eventually starve to death.
On the flip side, in a calorie deficit, your body will burn mostly fat to make up the shortfall, no matter the macro composition of your intake.
The difference between someone losing a pound a day at 400 pounds overweight, and someone doing it at 50 over, is that the former has more fat available to mobilize. (Rate is believed to be limited by the size of the stockpile.)
I don't need a medical degree to know this. It's basic physiology.
And I'm guessing I have at least as many medical degrees as you do. Just a guess, though.
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Hey all, just thought I’d update you. I’ve doubled my calorie intake and upped the exercise, still following a keto diet but feels much healthier and sustainable. Really appreciate all your input and advice xx10
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mirandafinch wrote: »Hi, yeah I do exercise, spin twice a week and a couple of resistance workouts. I’ve tried sugar substitutes before but can’t stand the taste. I can spot fake sugar a mile off 😃
Hiya OP - I also struggle with AS however I am getting on with the Tate and Lyle half brown sugar half stevia - might be worth a go !
Also, I did the 800cal blood diet this year for 12 weeks (high starting weight) monitoring my BP and BG as I went as I was just about hitting T2 critieria.
I tweaked it and did 800 cals NET (so I ate my exercise calories, Med style diet) - I found it easier to split this over 2 meals and found for the first time ever I think that I dont need to eat all the time after all. It has definitely reset my thinking about how often I have to eat and what I can manage perfectly well on portion-wise. MFP has taught me the importance of using a scale !
I also think when the overall calorie intake is very low, you dont have to remove sugar or reduce it to the point where it makes it all a bit hard and difficult - I say be damned and have the coffee ! I couldnt cut my tea back at all and still lost a truck load of weight.
My health markers are now normal (not even pre diabetic !) apart from still being fat so I've upped my calories and am keeping to the same woe to lose weight at a slower rate.
VLCD's do seem to be unpopular on MFP however the NHS are trialling this as a first line of treatment for T2 - reference info for the woo-ers is here: https://www.ncl.ac.uk/magres/research/diabetes/reversal/#overview
OP I dont know if you have any issues with blood sugar or it was just that this diet appealled - but if you want to add me as a friend to compare notes, please feel free !
Good luck !0
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