Just started Keto with time restricted eating, need tips and info
Replies
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For the sake of your long term success I think you should track your calories and weigh yourself daily for a couple of months until you can see the connection between what you eat and what you weigh. Be accurate, be diligent and you'll have invaluable insight you can apply to any way of eating you like.
Calories always matter but many find themselves falling into an eating pattern that causes them to spontaneously eat less (even though it feels like they're eating more). Others think they're in a calorie deficit because they're losing water weight which is masking the fact they're weight stable or possibly gaining--and in the short term that is actually fine if it helps them adjust to the diet and in the long term they end up eating at a deficit. Those changes can be hard to spot or understand what is really happening if you've never tracked your weight and logged your food.
There's a lot of shoulds and need-to's surrounding low carb but you can safely ignore most of it. You don't need to force feed salt, water or fat. Season your food to taste, drink to thirst and eat to your appetite (unless you have an eating disorder). If you feel poorly, especially in the beginning, more salt is almost always the answer but there's no need to force it for most (because we eat things like cottage cheese and sausage).
Restrict your carbs, don't restrict your protein and keep the added fats to the minimum needed to make your food delicious and satisfying and you should be good to go. Best wishes to you.
P.S.
1. You can eat too much fat and calories.
2. You're not going to eat too much protein and it's the one macro you shouldn't restrict.
3. Carbs generally under 50g is all you need for ketosis. Some prefer as few carbs as possible and others like to eat every single carb they can up to their limit. Either is fine.
4. Eat when you're hungry. Many find they gradually end up eating two meals a day.5 -
AlabasterVerve wrote: »For the sake of your long term success I think you should track your calories and weigh yourself daily for a couple of months until you can see the connection between what you eat and what you weigh. Be accurate, be diligent and you'll have invaluable insight you can apply to any way of eating you like.
Calories always matter but many find themselves falling into an eating pattern that causes them to spontaneously eat less (even though it feels like they're eating more). Others think they're in a calorie deficit because they're losing water weight which is masking the fact they're weight stable or possibly gaining--and in the short term that is actually fine if it helps them adjust to the diet and in the long term they end up eating at a deficit. Those changes can be hard to spot or understand what is really happening if you've never tracked your weight and logged your food.
There's a lot of shoulds and need-to's surrounding low carb but you can safely ignore most of it. You don't need to force feed salt, water or fat. Season your food to taste, drink to thirst and eat to your appetite (unless you have an eating disorder). If you feel poorly, especially in the beginning, more salt is almost always the answer but there's no need to force it for most (because we eat things like cottage cheese and sausage).
Restrict your carbs, don't restrict your protein and keep the added fats to the minimum needed to make your food delicious and satisfying and you should be good to go. Best wishes to you.
P.S.
1. You can eat too much fat and calories.
2. You're not going to eat too much protein and it's the one macro you shouldn't restrict.
3. Carbs generally under 50g is all you need for ketosis. Some prefer as few carbs as possible and others like to eat every single carb they can up to their limit. Either is fine.
4. Eat when you're hungry. Many find they gradually end up eating two meals a day.
Thank you, all very helpful stuff.0 -
TimothyPhoenix wrote: »You can't eat too much protein. Or rather, it doesn't matter if you do. Once you eat more than you need, the rest is poop.
You can eat too much of anything and cause a problem.
I think the OP is concerned about ketosis though. I do not know the answer on how much protein will knock a person out of ketosis. I do advise that you remember your primary goal is to lose weight not be in ketosis. Losing weight requires a calorie deficit not ketosis. If you feel it is important for some reason make that an additional goal.
I don't know it to be right or wrong, but everything I have read has indicated that the state of Ketosis causes your body to become a much more efficient fat burning machine. So while calorie deficit is certainly one way of losing weight, I think the hardcore Keto enthusiasts put far more emphasis on the changes your metabolism goes through as it relates to weight loss once you have reached ketosis. Not only is it supposed to be help you lose weight, but it is also said to transform your body into more lean muscle. Again, just what I have been told or read doing extensive research.
I don't really care how efficient my body is at burning dietary fat. I am only interested in burning stored fat which studies show there is no advantage. Ketosis certainly cannot increase your muscle mass or all gyms would be out of business.
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TimothyPhoenix wrote: »So while calorie deficit is certainly one way of losing weight
If there is no energy deficit there is no fat loss. Energy deficit is the only way to lose fat...8 -
TimothyPhoenix wrote: »You can't eat too much protein. Or rather, it doesn't matter if you do. Once you eat more than you need, the rest is poop.
You can eat too much of anything and cause a problem.
I think the OP is concerned about ketosis though. I do not know the answer on how much protein will knock a person out of ketosis. I do advise that you remember your primary goal is to lose weight not be in ketosis. Losing weight requires a calorie deficit not ketosis. If you feel it is important for some reason make that an additional goal.
I don't know it to be right or wrong, but everything I have read has indicated that the state of Ketosis causes your body to become a much more efficient fat burning machine. So while calorie deficit is certainly one way of losing weight, I think the hardcore Keto enthusiasts put far more emphasis on the changes your metabolism goes through as it relates to weight loss once you have reached ketosis. Not only is it supposed to be help you lose weight, but it is also said to transform your body into more lean muscle. Again, just what I have been told or read doing extensive research.
Let me start with saying, I am following the keto diet. There is a lot of "marketing" when it comes to the ketogenic diet. And while it's true that you become a "fat burning" machine, its not because you lose fat much faster, it's because you consume more fat. It's fairly basic science. Eat more fat = increases in fat oxidation. Eat more carbs = increases in carb oxidation. It's really the balance between fat oxidation + carb oxidation vs fat and carb storage.
Next, ketogenic diets do not cause your body to turn into a lean muscle machine. In fact, the current research suggest that keto may be beneficial for muscle retention (if you also exercise, especially lifting) but higher carb diets can help with muscle gains in a deficit. So from an overall performance standpoint, ketogenic diets are suboptimal. I know I lost 50 lbs on my DL, 30 lbs on my bench, 40 lbs on my squat. And I haven't been able to make that up yet.
While TD provides some ok content, most of it's selling and if you watch him long enough, you will see he contradicts himself often. The handful of times he actually posted studies, I did review them and most were animal studies or very much in the infancy of research (like it was the first and only study on that subject).
To the original post. @AlabasterVerve sums it up. What I will add. There are a lot of people who promote eating as much fat as you can (thankfully TD recommends against this). That often lends people to overeating and gaining weight. So limit or don't start including things like fat bombs unless you can do it under controlled circumstances.
And lastly, definitely make sure you increase sodium and eat plenty of foods high in magnesium/potassium if you want to prevent cramping and electrolyte imbalances.6 -
TimothyPhoenix wrote: »
-Can you eat too much fat and calories on Keto
In some places I am seeing you should still eat in moderation, in others I have read that as long as you stick to the diet you can eat as much as you want.
-Can you eat too much protein on Keto
Again, I have seen yes and no answers to this.
-Should you simply keep your daily carb intake as low as you can, or is there a range of carbs per day you should aim for
Since the Ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. Yes, you can eat too much, or too little, of any of the 3 macros.
You lose fat by eating fewer calories than you burn so yes, you can eat too many calories on keto.3
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