Keto?
Replies
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Just ignore the ignorant ranters who want you to live by their choices. A Low Carb, High Fat, Moderate Protein diet is a great plan of eating that is being given serious consideration in the medical community. It is a method used to treat epilepsy and has also show significant promise with Alzheimers patients. There are currently many studies underway regarding it effectiveness in cancer prevention. Cancer cells feed in a carb-rich environment.
A Ketogenic diet is not an Adkins diet, nor is it paleo or primal. There are many similarities, yes. There are also many differences.
I enjoyed a keto diet and lost the bulk of the weight I needed to lose. I was lighter than in high school ... and I was thin in high school. The most helpful thing for me was to have my food available. So, whatever snacks, heat and eat meals, etc I tried to keep handy. In a pinch, KFC grilled chicken is a perfect and quick keto companion, although not the healthiest.
My body, physically never felt better. Free of the 1:4 stored carbohydrate hydration bloating I experienced fewer aches and discomforts. Once fully keto adapted (longer than two weeks) you will have endless energy. Your body will use its fat stores for fuel and no longer rely on perpetual carbohydrate refueling.
There are so many positives. Know better than to listen to the uninformed opinions here and find the way that is right for you. There are several current books and websites, the Art and Science of Low Carbohydrate Living is one book and theeatingacademy.com is one site. Dr. Attia of The Eating Academy gave a presentation at a recent TedMed. Also, do a search here. There are previous threads and groups that you may find of use.
I hope all goes well for you. Feel free to message me if you need any support of are interested in my experience.
Be well0 -
Keto is a great diet and I researched for sometime before taking it into consideration as my first and only diet I have been on. Growing up as a kid my daily meal would consist of 1 foot long and 1 six inch subway sandwich and that was my breakfest lunch and dinner in one meal. My metabolism rate was through the roof and I weighed 130/140 with 6 or less percent body fat. I would have people come up to me in the gym and ask what my body fat percentage was and I had no clue because back then nutrition was the furthest on my mind. I wanted to play football and in football you have to be big so I was trying but I could not get there.
As time went buy I have gained and maintained my body to a point and now at 36 years old, I find I am not as easy to lose weight as I once was. Doing P90 and working out for a hour or more after a 2 mile hike was helping me lose weight but at a slow process. I needed to rebuild my thoughts on how my body works and learning how you digest was the best way. The clarity of the Keto diet is spot on and simple. Carbohydrates are in almost everything but that does not restrict you from things you can eat but you must limit them in order to counter your livers supply and start ketosis. Keep in mind you do not have to dedicate working out during normal keto diet but a nice 3-4 mile walk will help speed up the process without causing you suffer energy loss.
If you do keep a workout going 3 on 2 off or what ever schedule you go on then you will want to do a cyclical keto diet. This is where you "carb up" on one day preferably after a workout in order to regain stamina and energy.
A lot of people are not sure how the keto diet works so here is a excerpt from a post I made in the introduction forms to a young lady who was not losing weight but doing everything else right.
Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.
The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes there’s no more carbs to burn for energy, so it must find another energy source: fat.
This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.
When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.0 -
Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.
The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes there’s no more carbs to burn for energy, so it must find another energy source: fat.
This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.
When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.
Does it make perfect sense to also severely limit protein, since protein is highly insulinogenic as well?0 -
Carbohydrates in the diet cause an insulin (a "storage" hormone) output in the pancreas. It is used to store glycogen, amino acids into muscles, while causing excess calories to be stored as fat. So common sense asks me, "How can one try to break down fat, when your body is in a storage-type mode?" Difficult to do, indeed. That is why it makes perfect sense for step one to be cutting carbs.
The next thing that happens in your body is the rise in catecholamines (a "fat mobilizing" hormone), cortisol (a "breakdown" hormone), and growth hormone. Now your body realizes there’s no more carbs to burn for energy, so it must find another energy source: fat.
This usually happens during a metabolic condition called "ketosis." This is when your liver is out of glycogen and starts to produce ketones (by-products of fatty acids). You can check your status of whether or not you are in ketosis with urinalysis strips you can pick up at any local drug store called "Ketostix." Just urinate and see if it turns color. If so, you have ketones in the urine.
When the body is fed fat and protein, it will use dietary fat along with bodyfat for energy with protein going towards repair.
Does it make perfect sense to also severely limit protein, since protein is highly insulinogenic as well?
no, since our body requires protein and technically doesn't require any carbs to function normally.
however, obviously I think carbs are important for their micronutrient properties.0 -
Ok, I'm finding this whole thread fascinating. I have a few questions about keto, who wants to answer them?!
- I play roller derby, which is a pretty good workout & high-endurance (500 cal/hr according to my BodyMedia thingie). Would I have to wait for the off-season to start keto?
- This is less of a question...but...I really do love sweets. Someone promise me those cravings would go away with a keto diet? What would happen if I was in ketosis and ate a whole bag of Skittles?
- I assume you still have to keep your calorie count relatively low for weight loss/fat burning - how do you manage that with so much fat? I mean, a piece of bacon is almost 100 cals on its own?
Thanks everybody
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I'm not keto. (And I haven't been paleo since 2012.) However, I like this guy's podcasts and he seems to be a decent resource for this topic:
Abel James - fatburningman.com0 -
Ok, I'm finding this whole thread fascinating. I have a few questions about keto, who wants to answer them?!
- I play roller derby, which is a pretty good workout & high-endurance (500 cal/hr according to my BodyMedia thingie). Would I have to wait for the off-season to start keto?
- This is less of a question...but...I really do love sweets. Someone promise me those cravings would go away with a keto diet? What would happen if I was in ketosis and ate a whole bag of Skittles?
- I assume you still have to keep your calorie count relatively low for weight loss/fat burning - how do you manage that with so much fat? I mean, a piece of bacon is almost 100 cals on its own?
Thanks everybody
first question - why do you want to try a keto diet?
as for your questions:
- there are athletes who subscribe to ketogenic diets... however there's a significant adjustment period, so I'd suggest waiting.
- the sweets cravings would go away with any "clean" diet after a long enough period of time
- ketogenic diets are not low calorie, but they're the same as anything else - you have to eat at a slight deficit compared to your total daily energy expenditure. this is the part people find difficult, because you will be eating less food (because of the fat calories) to fill the same number of calories. again, takes adjustment.
I'm not a fan of keto diets because for the majority of people they're very, very difficult to sustain long-term, and i think a ton of fruits and veggies are important for their micronutrients, but hey - give it a shot and see how it goes.0 -
first question - why do you want to try a keto diet?
Good question...I don't, necessarily. I would have to learn more about it - this thread is the first I've read and I tend to read a lot about nutrition so I was surprised there was something "out there" that I hadn't at least heard of. But at first blush it seems like something that would line up with my current approach to diet; I don't eat wheat and try to limit sugar (even though I love it), eat a ton of veggies, am not afraid of (good) fats, etc. I've seen low-carb diets as a fad as well, but I guess I'm wondering if going the 'whole hog' of keto would help me lose some fat that my current diet has me stalled out on. Also, I'm super lethargic a lot of the time so the whole promise of "tons of energy" is definitely appealing.as for your questions:
- there are athletes who subscribe to ketogenic diets... however there's a significant adjustment period, so I'd suggest waiting.
- the sweets cravings would go away with any "clean" diet after a long enough period of time
- ketogenic diets are not low calorie, but they're the same as anything else - you have to eat at a slight deficit compared to your total daily energy expenditure. this is the part people find difficult, because you will be eating less food (because of the fat calories) to fill the same number of calories. again, takes adjustment.
- Bummer.
- Awesome, but...even without cravings I just LIKE sweets. What do people on a keto diet do for fun?!
- I guess I would have to adjust with a lot of fibre?
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I can definitely see how it would be difficult, especially in the long term. Though it seems like most people phase carbs back in, in moderation?I'm not a fan of keto diets because for the majority of people they're very, very difficult to sustain long-term, and i think a ton of fruits and veggies are important for their micronutrients, but hey - give it a shot and see how it goes.
What the heck do people on a keto diet eat, when they eat out?0 -
Bump to follow!0
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What the heck do people on a keto diet eat, when they eat out?
Hot wings and salad/ chicken or salmon on a caesar/fajitas with lettuce wraps and all the fixins/steak and veggies
I never have an issue eating out. like, EVER.0 -
Ok, I'm finding this whole thread fascinating. I have a few questions about keto, who wants to answer them?!
- I play roller derby, which is a pretty good workout & high-endurance (500 cal/hr according to my BodyMedia thingie). Would I have to wait for the off-season to start keto?
- This is less of a question...but...I really do love sweets. Someone promise me those cravings would go away with a keto diet? What would happen if I was in ketosis and ate a whole bag of Skittles?
- I assume you still have to keep your calorie count relatively low for weight loss/fat burning - how do you manage that with so much fat? I mean, a piece of bacon is almost 100 cals on its own?
Thanks everybody
Not sure about the first one as I only do light jogging. I promise you the sweet cravings go away, you no longer NEED sweets or bread etc. If you were in Ketosis and you ate a bag of skittles you would just be out of ketosis and probably have to battle sugar cravings for a while (until you get back to being keto) I eat about 1800-2100/day and bacon is less calories after you cook it. Of course if you want to eat it raw, that's cool too!
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first question - why do you want to try a keto diet?
What do people on a keto diet do for fun?!
bacon0 -
What the heck do people on a keto diet eat, when they eat out?
Hot wings and salad/ chicken or salmon on a caesar/fajitas with lettuce wraps and all the fixins/steak and veggies
I never have an issue eating out. like, EVER.
aren't those wings covered in high-carb batter? what about that dressing? but yes, it's really not that hard to get meat + veggies while eating out.0 -
I play roller derby, which is a pretty good workout & high-endurance (500 cal/hr according to my BodyMedia thingie). Would I have to wait for the off-season to start keto?
You could look at the CKD (cyclical ketogenic diet). Basically it's a low carb diet that have periods of carb loading for higher intensity performance.0 -
What the heck do people on a keto diet eat, when they eat out?
Hot wings and salad/ chicken or salmon on a caesar/fajitas with lettuce wraps and all the fixins/steak and veggies
I never have an issue eating out. like, EVER.
aren't those wings covered in high-carb batter? what about that dressing? but yes, it's really not that hard to get meat + veggies while eating out.
Sometimes, but then I choose something else but the "naked" wings with hot sauce are usually available. I have them from time to time at a bar near my house. Hot sauce is usually pretty low in carbs, it's the BBQ and honey garlics that typically have "too much"0 -
I'm not on the ketogenic diet, per se, but am eating between 25 and 35 carbs per day. It's been great for me. I normally seem to be weight loss resistant, but I lost three pounds last week, and more weight the first three weeks, but I don't know how much, because I didn't weigh in then. It has seriously tamed my appetite, and I don't feel deprived at all, because I can have butter, cream, or cheese with my vegetables, and a moderate amount of meat. There are low-carb recipes all over the net. I just avoid the ones with Splenda or NutraSweet. I just got done finishing the day with chocolate that I made with coconut oil, cocoa, stevia, and xylitol. So good! I hope this keeps working, because it's the best diet I've tried. Warning: The first few days are not fun, when you are withdrawing from carbs, but then, you feel great.0
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I play roller derby, which is a pretty good workout & high-endurance (500 cal/hr according to my BodyMedia thingie). Would I have to wait for the off-season to start keto?
You could look at the CKD (cyclical ketogenic diet). Basically it's a low carb diet that have periods of carb loading for higher intensity performance.
I will look that up, thanks!0 -
I think the whole "low carb lifestyle" has been completely over-hyped.
I think you may be one of those people who are not carbohydrate intolerant or insulin resistant and you should be glad. But, until you open your mind to the reality that there are many people out there with widely varying degrees of both issues, you will never understand that for us it is not over-hyped, but under-hyped. There are many people who would benefit metabolically from a low carb or keto diet and they never try it because people like you with limited and biased information tell them it is unhealthy and over-hyped. The fact that many in the medical field are just as uninformed as you doesn't change the fact that this way of eating works for many people and it is more healthy than feeding ourselves with foods we are unable to properly process. Do a little research on the side effects of uncontrolled Diabetes and tell me those are healthy for me.
Claiming that everyone else, including medical professionals, are somehow "uninformed" is a dead giveaway to a fad diet.
I'm not saying that eating a ton of carbs, or eating fake carbs, is okay, I'm just saying that carbs have somehow become the enemy in today's fad diet environment; however, when in eaten as part of an overall healthy lifestyle...carbs are essential.
just for the record...medical fields used to be uninformed about Celiac disease too...wanna go up in arms and claim that is a "fad" too?
:huh:0 -
Op, and anyone else interested, here's a great page that takes an in depth look at keto and the science behind it. I know when I first started, I was hard pressed to find quality websites in abundance:
http://www.josepharcita.blogspot.com/2011/03/guide-to-ketosis.html#33CC0 -
I absolutely loved it! I lost 37 lbs doing it and have been able to keep it off by exercising and maintaining a "good carb" sense when shopping at the grocery store. When doing it I never felt bloated anymore, and did feel energized all the time. And the best part was that my migraines went away. Just make sure you drink ALOT of water (prolly why migraines went away). I consistently drank close to one gallon of fluids every day. Best of luck to you. It takes a lot of will power but is easier when you realize how much better you feel.0
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I'm not keto. (And I haven't been paleo since 2012.) However, I like this guy's podcasts and he seems to be a decent resource for this topic:
Abel James - fatburningman.com
I like his stuff too, seems level headed and not another nutritional zealot.
I did keto/very low carb for 6 months or so, I'm glad I did as it got me back in touch with what real hunger was (as opposed to blood sugar swings). I didn't see any metabolic advantage in keeping it up so I'm back on all things in moderation. Fewer rules better for me.0 -
I absolutely loved it! I lost 37 lbs doing it and have been able to keep it off by exercising and maintaining a "good carb" sense when shopping at the grocery store. When doing it I never felt bloated anymore, and did feel energized all the time. And the best part was that my migraines went away. Just make sure you drink ALOT of water (prolly why migraines went away). I consistently drank close to one gallon of fluids every day. Best of luck to you. It takes a lot of will power but is easier when you realize how much better you feel.
I found it took way more will power to be on Weight Watchers. I was constantly craving all the things I could eat in "moderation" It was positively miserable. I have insulin resistance and not having carbs in the form of bread, sugar and really starchy veg has made my life bearable in terms of food. I don't obsess and it's pretty refreshing not to have to battle my will day and night.0 -
Sorry if I wasn't clear, I will be using carbs to fuel the runs but only during the longer runs. i.e. now I wouldn't have any chews or gels or gatorade until about 1/2 way through the run (I'm slow - I do a half in 2:45-2:55) Instead, from now on for runs over 2 to 2.5 hours and the races I'll be using the chews/gatorade right from the beginning.
I'm not quite through the book referenced above yet so we'll just have to see how it goes.
In that case I'd say you should probably delay attempting any kind of keto diet until you have a month or more between races.
The "adaption" that most people talk about is the body getting used to using ketones instead of glucose for energy, this generally can take up to a month.
When I first started my SKD (Standard Ketogenic Diet-no carb ups) none of the "keto flu" symptoms hit me until about a week and a half/two weeks in (despite me showing positive ketones on ketostix since week 1). Basically if you carb cycle too soon, your body will kind of revert back, and you're basically going to start over.
In short, if you carb up too soon; you're going to be absolutely miserable and hate life. You're going to be stopping adaption, and having to start over. This is why CKD recommendations are 2-3+ weeks before any kind of carb cycles.
However ONCE you're actually keto adapted this stuff goes away. I've done keto for 2+ years now (with breaks, and periods of eating normal carb levels), and I can't tell whether or not in ketosis anymore.
Thanks. I'll definitely have it in mind, but a lot like when my husband and I quit smoking, now seems like the right time to start. I'll keep in mind that the two races may screw that up and that I'll be back at square one ketosis-wise. And now that I know that I won't beat myself up for it (and hopefully not be too unbearable)0 -
What the heck do people on a keto diet eat, when they eat out?
Last night I met my kid's for dinner, I had a side salad (no croutons) with oil and vinegar dressing and a grilled chicken breast. I love Mexican, I always order chicken fajita's without the tortillas, rice and beans. I slather on cheese, avocado's and sour cream...a little lettuce and tomatoes and I'm happy
Steakhouses are my best friend =D0 -
When I first started my SKD (Standard Ketogenic Diet-no carb ups) none of the "keto flu" symptoms hit me until about a week and a half/two weeks in (despite me showing positive ketones on ketostix since week 1). Basically if you carb cycle too soon, your body will kind of revert back, and you're basically going to start over.
what about this makes Keto sound like a natural thing for human beings to be doing? you have to make yourself sick while your body adjusts, and THEN if you mess up on the cycling, you have to start all over.
and folks wonder why I think keto is unsustainable....0 -
When I first started my SKD (Standard Ketogenic Diet-no carb ups) none of the "keto flu" symptoms hit me until about a week and a half/two weeks in (despite me showing positive ketones on ketostix since week 1). Basically if you carb cycle too soon, your body will kind of revert back, and you're basically going to start over.
what about this makes Keto sound like a natural thing for human beings to be doing? you have to make yourself sick while your body adjusts, and THEN if you mess up on the cycling, you have to start all over.
and folks wonder why I think keto is unsustainable....
I got a week of headaches when I stopped caffein and smoking. How about your muscles hurting after a workout? Making it seem unnatrual because of a VERY short adjustment period due to getting off sugar is not seeing the forrest though the trees.0 -
When I first started my SKD (Standard Ketogenic Diet-no carb ups) none of the "keto flu" symptoms hit me until about a week and a half/two weeks in (despite me showing positive ketones on ketostix since week 1). Basically if you carb cycle too soon, your body will kind of revert back, and you're basically going to start over.
what about this makes Keto sound like a natural thing for human beings to be doing? you have to make yourself sick while your body adjusts, and THEN if you mess up on the cycling, you have to start all over.
and folks wonder why I think keto is unsustainable....
I got a week of headaches when I stopped caffein and smoking. How about your muscles hurting after a workout? Making it seem unnatrual because of a VERY short adjustment period due to getting off sugar is not seeing the forrest though the trees.
the adjustment isn't "getting off sugar", it's retraining your body to stop metabolizing glucose, which is the "default factory setting" in favor of cannibalizing fat cells. caffeine and smoking are not part of your natural metabolic process... sugar is.
listen, I understand the draw as a means of losing weight more quickly, but unless you plan to stay on this carb cycling plan indefinitely, you're going to have to learn to eat without gimmicks at some point. and if you are planning on carb cycling your whole life, then I wish you luck!0 -
When I first started my SKD (Standard Ketogenic Diet-no carb ups) none of the "keto flu" symptoms hit me until about a week and a half/two weeks in (despite me showing positive ketones on ketostix since week 1). Basically if you carb cycle too soon, your body will kind of revert back, and you're basically going to start over.
what about this makes Keto sound like a natural thing for human beings to be doing? you have to make yourself sick while your body adjusts, and THEN if you mess up on the cycling, you have to start all over.
and folks wonder why I think keto is unsustainable....
I got a week of headaches when I stopped caffein and smoking. How about your muscles hurting after a workout? Making it seem unnatrual because of a VERY short adjustment period due to getting off sugar is not seeing the forrest though the trees.
the adjustment isn't "getting off sugar", it's retraining your body to stop metabolizing glucose, which is the "default factory setting" in favor of cannibalizing fat cells. caffeine and smoking are not part of your natural metabolic process... sugar is.
listen, I understand the draw as a means of losing weight more quickly, but unless you plan to stay on this carb cycling plan indefinitely, you're going to have to learn to eat without gimmicks at some point. and if you are planning on carb cycling your whole life, then I wish you luck!
I don't lose any more quickly than most folks here.... 1lb/week and sometimes none, sometimes 1.5 (probably more to due with hydration than weight) I certainly don't eat LC to lose fast lol. I keep my carbs low so that I don't have to battle carb cravings. If you're not insulin resistant or sensitive, maybe you don't have to have that batte and don't know what that feels like. I can only speak for myself. Keto gives me a fighting chance of winning the battle of the bulge because for ME, it is more sustainable to just limit my carbs to good carbs from fruits and veggies than it is to fight constant cravings.0 -
@CoachReddy, aren't you primal meaning you don't eat any grains? What makes it less difficult for you and more difficult for me? I wish you luch too May the odds be forever in your favour! lol 0
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What the heck do people on a keto diet eat, when they eat out?
Last night I met my kid's for dinner, I had a side salad (no croutons) with oil and vinegar dressing and a grilled chicken breast. I love Mexican, I always order chicken fajita's without the tortillas, rice and beans. I slather on cheese, avocado's and sour cream...a little lettuce and tomatoes and I'm happy
Steakhouses are my best friend =D
Exactly. I don't eat fast food a lot, but when I do, I just order a burger w/o the bun or "secret sauces". Carl's Jr offers a protein burger. In-n-Out offers a burger "protein style", but honestly, if I'm driving 12 hours for In-N-Out Burger, I'm getting my Double Double Animal Style w/ fries and milk shake, too. LOLOL!0
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