Help losing weight

nate_316

I’m 43 years old need to lose about 40lbs not sure which way is better high protein or keto? I have lost weight before with keto not sure I can be that disciplined. I workout about 4 days a week weight training and incorporating cardio walking on treadmill with incline.

tomcustombuilder

Taking in fewer weekly calories causes weight loss. KETO is just something people do for various reasons however whatever dietary method you use will come down to overall calories. You want to eat in a way that will be sustainable after the weight is lost and KETO doesn’t fit that category for many people.

xbowhunter

I'm 55 5'7" 145lbs to 150lbs and maintaining.

What works for me is no alcohol whatsoever drink lots of water and zero processed foods. I keep my calories in check by eating whole foods. If it doesn't swim, crawl. walk or grown in the soil I simply don't eat it. I actually don't even need to count my calories because I eat normal portions and only eat when I am actually hungry.

cheers and best of luck.

neanderthin

A diet that is mostly whole foods with a focus on natural whole food proteins which for the most part are animal proteins and consuming a lot of fibrous vegetables before consuming any starchy carbs is a good way to help mitigate a higher insulin response which then sets in motion a cascade of hormonal responses that promotes hunger.

Basically a whole food diet is more satiating and if you leave out the starchy carbs it's basically a keto diet at that point but both will give good results, so try that before you try a keto diet. I've been Keto for over a decade for the most part and I don't count calories either simply because eating animal protein and their natural fats on their own with some veg is satiating to the point that almost all people that engage in a ketogenic diet couldn't put on weight even if they tried and why just about everyone loses weight by default.

Most people tackle the effects of overeating which is excess calories, so they calorie count, a whole food diet or a keto diet addresses the root cause which are the foods and how they interact with human biology and cause weight gain. It's science.

AnnPT77

I just ate foods I personally enjoy and find filling, that on average add up to reasonable calories and overall decent nutrition. I don't do keto or low carb, and I try to get ample protein but I don't know if it counts as high protein or not.

I already ate a lot of nutrient-dense foods when I was obese . . . like really a lot, as in "too much". I adjusted portion sizes of calorie dense foods, or reduced frequency of eating them, but didn't really change the range of foods I ate. I also didn't materially increase exercise (was already quite athletic while obese - the supposedly mythical pretty fit fat person).

I lost about 50 pounds in just under a year at age 59-60 (while menopausal, severely hypothyroid (medicated for that)). I've stayed at a healthy weight since, now age 68, so 8 years maintaining.

I agree that eating mostly whole foods will be helpful for many people. I don't personally make that a strict thing - I still eat chocolate, ice cream, baked goods, chips and such in moderation, and drink alcohol sometimes. Whole foods that deliver balanced nutrition are the foundation of my eating, treats are fit in around that.

Some people will require more strictness, and I'm not criticizing them. Figuring out what works in a personalized way is key, IMO. We all have different preferences, strengths, limitations and lifestyles. Our eating and activity routines need to fit into our lives with good balance. To me, that implies a need for individualized solutions.

Experiment, stick with that until you find your right personal approach, and you'll succeed. It takes patience. But only giving up altogether results in failure.

Best wishes!

LoganBennett715

Though Keto has proved lots of promising results, it is recommended to first consult a proper doctor or dietician for the same. Your body might respond negatively like it did in my case.

SweatLikeDog

Here's your executive summary:

1. Eat less calories than you burn and you'll lose weight.
2. Increase your protein intake in those "less calories" and you'll be less hungry and lose less muscle.
3. Add strength training to maximally protect that muscle tissue.
4. No need to go to zero carbs and ketosis to get these benefits.

neanderthin

LoganBennett715 wrote: »

Though Keto has proved lots of promising results, it is recommended to first consult a proper doctor or dietician for the same. Your body might respond negatively like it did in my case.

Your quite correct but it's because of the effect the keto diet has on human biology and it's because ketones are measurable markers that provide a clear indication of metabolic state, making it easier for researchers to track the effects of the ketogenic diet which is not the case for any other diet. The ketogenic diet has profound effects on medications from diabetes to certain neurological disorders so it can be imperative for some people to be in contact with their PCP. I mean 2 weeks of a keto diet can reverse diabetes and if someone is injecting or on heavy doses of medication, they could be in serious danger switching to this diet, so yeah be mindful of individual requirements and needs. imo

LoganBennett715

neanderthin wrote: »

LoganBennett715 wrote: »

Though Keto has proved lots of promising results, it is recommended to first consult a proper doctor or dietician for the same. Your body might respond negatively like it did in my case.

Your quite correct but it's because of the effect the keto diet has on human biology and it's because ketones are measurable markers that provide a clear indication of metabolic state, making it easier for researchers to track the effects of the ketogenic diet which is not the case for any other diet. The ketogenic diet has profound effects on medications from diabetes to certain neurological disorders so it can be imperative for some people to be in contact with their PCP. I mean 2 weeks of a keto diet can reverse diabetes and if someone is injecting or on heavy doses of medication, they could be in serious danger switching to this diet, so yeah be mindful of individual requirements and needs. imo

I agree with you and thank you very much for your deep insight. I would surely recommend this to others who are not having any negative effects of Ketogenic Diet.