Just started KETO diet

What, specifically, are the benefits of a ketogenic diet? Are there any published studies using this as a tool for weight loss?

I have to watch my carbs closely because of prediabetes, although I haven't cut them out by any means. I can't imagine anyone wanting to do something as drastic as keto without some major benefits!

It is a diet that controls your insulin levels and glucose levels completely without the use of medication. I am not sure about others but this is the main draw for me. I am also pre-diabetic and could be completely diabetic by the time I am 30 if I am not careful. Not because I am obese but because I have a hormonal imbalance that causes insulin resistance.

By eating fewer than 20 net g of carbs per day and these all coming from low carb/high fiber veggies, you are not causing an insulin response or a very small one. An insulin response in someone who is pre-diabetic has one of two consequences. A) Too little insulin is released and the blood sugar levels go up too high because the insulin isn't able to effectively guide the sugar to be used as fuel. or Too much insulin is released/not enough is absorbed by the system thereby leaving too much in your system at levels that would be harmful. The excess insulin is then absorbed into your fat cells to protect your body from the negative effects. This makes that fat insoluble and much more difficult to lose.

This increase in fat causes more insulin resistance and more insulin would need to be produced next time to effectively use the sugar as fuel. Eventually your pancreas will have been worked so hard that you get to the point where A is the only option and then eventually get to full blown diabetes.

I know for me, I was on it for three months before I got pregnant this past August. In that time alone, I had to start weaning myself off of my metformin going from 1500mg/day to 500mg/day. My blood sugar levels were almost completely level and within the perfect range coming from borderline high levels. I also think it helped me now as I am pregnant. Since I am already pre-diabetic, I am at a much greater risk for gestational diabetes (GD). I have had to up my carbs some since I got pregnant due to doctor orders but I am still staying less than 100g carbs/day and my numbers after my first glucose test was 113. At risk of GD is over 140. So I am basically in the same range as another woman who isn't at risk. This is unheard of with my hormonal imbalance and already being pre-diabetic. If nothing else keto has helped me learn what foods I need to avoid and what I can safely eat without my blood sugar jumping up like crazy!

As for studies, yes there are a ton. I have a list but I am at work and my list is at home. But I started here (http://www.dietdoctor.com/science) and then expanded my search across the internet to learn more about the science behind why the diet works and why it is good for pre-diabetes/diabetes.

What, specifically, are the benefits of a ketogenic diet? Are there any published studies using this as a tool for weight loss?

I have to watch my carbs closely because of prediabetes, although I haven't cut them out by any means. I can't imagine anyone wanting to do something as drastic as keto without some major benefits!

It is a diet that controls your insulin levels and glucose levels completely without the use of medication. I am not sure about others but this is the main draw for me. I am also pre-diabetic and could be completely diabetic by the time I am 30 if I am not careful. Not because I am obese but because I have a hormonal imbalance that causes insulin resistance.

By eating fewer than 20 net g of carbs per day and these all coming from low carb/high fiber veggies, you are not causing an insulin response or a very small one. An insulin response in someone who is pre-diabetic has one of two consequences. A) Too little insulin is released and the blood sugar levels go up too high because the insulin isn't able to effectively guide the sugar to be used as fuel. or Too much insulin is released/not enough is absorbed by the system thereby leaving too much in your system at levels that would be harmful. The excess insulin is then absorbed into your fat cells to protect your body from the negative effects. This makes that fat insoluble and much more difficult to lose.

This increase in fat causes more insulin resistance and more insulin would need to be produced next time to effectively use the sugar as fuel. Eventually your pancreas will have been worked so hard that you get to the point where A is the only option and then eventually get to full blown diabetes.

I know for me, I was on it for three months before I got pregnant this past August. In that time alone, I had to start weaning myself off of my metformin going from 1500mg/day to 500mg/day. My blood sugar levels were almost completely level and within the perfect range coming from borderline high levels. I also think it helped me now as I am pregnant. Since I am already pre-diabetic, I am at a much greater risk for gestational diabetes (GD). I have had to up my carbs some since I got pregnant due to doctor orders but I am still staying less than 100g carbs/day and my numbers after my first glucose test was 113. At risk of GD is over 140. So I am basically in the same range as another woman who isn't at risk. This is unheard of with my hormonal imbalance and already being pre-diabetic. If nothing else keto has helped me learn what foods I need to avoid and what I can safely eat without my blood sugar jumping up like crazy!

As for studies, yes there are a ton. I have a list but I am at work and my list is at home. But I started here (http://www.dietdoctor.com/science) and then expanded my search across the internet to learn more about the science behind why the diet works and why it is good for pre-diabetes/diabetes.

What about the fact that protein spikes insulin just as much as carbs?

What, specifically, are the benefits of a ketogenic diet? Are there any published studies using this as a tool for weight loss?

I have to watch my carbs closely because of prediabetes, although I haven't cut them out by any means. I can't imagine anyone wanting to do something as drastic as keto without some major benefits!

It is a diet that controls your insulin levels and glucose levels completely without the use of medication. I am not sure about others but this is the main draw for me. I am also pre-diabetic and could be completely diabetic by the time I am 30 if I am not careful. Not because I am obese but because I have a hormonal imbalance that causes insulin resistance.

By eating fewer than 20 net g of carbs per day and these all coming from low carb/high fiber veggies, you are not causing an insulin response or a very small one. An insulin response in someone who is pre-diabetic has one of two consequences. A) Too little insulin is released and the blood sugar levels go up too high because the insulin isn't able to effectively guide the sugar to be used as fuel. or Too much insulin is released/not enough is absorbed by the system thereby leaving too much in your system at levels that would be harmful. The excess insulin is then absorbed into your fat cells to protect your body from the negative effects. This makes that fat insoluble and much more difficult to lose.

This increase in fat causes more insulin resistance and more insulin would need to be produced next time to effectively use the sugar as fuel. Eventually your pancreas will have been worked so hard that you get to the point where A is the only option and then eventually get to full blown diabetes.

I know for me, I was on it for three months before I got pregnant this past August. In that time alone, I had to start weaning myself off of my metformin going from 1500mg/day to 500mg/day. My blood sugar levels were almost completely level and within the perfect range coming from borderline high levels. I also think it helped me now as I am pregnant. Since I am already pre-diabetic, I am at a much greater risk for gestational diabetes (GD). I have had to up my carbs some since I got pregnant due to doctor orders but I am still staying less than 100g carbs/day and my numbers after my first glucose test was 113. At risk of GD is over 140. So I am basically in the same range as another woman who isn't at risk. This is unheard of with my hormonal imbalance and already being pre-diabetic. If nothing else keto has helped me learn what foods I need to avoid and what I can safely eat without my blood sugar jumping up like crazy!

As for studies, yes there are a ton. I have a list but I am at work and my list is at home. But I started here (http://www.dietdoctor.com/science) and then expanded my search across the internet to learn more about the science behind why the diet works and why it is good for pre-diabetes/diabetes.

Not everyone has to go the keto route to control insulin levels. I am a type 2 diabetic diagnosed in 2009 and I have never had to go keto to control my diabetes.... I started out eating 60-70 grams of carbs at my 3 main meals and 20-25 gram at my 3 snacks everyday... I eat a diet consisting of lean meats, veggies, fruits, and whole grains and fit in some discretionary food choices (ice cream, chocolate, etc). My A1c have average 5.3 over the last couple years.... I exercise 6 days a week and feel this is a bigger contributor to my success controlling my diabetes, just as much as my diet but I do not shy away from carbs at all... I have actually increased my carb intake since 2009...... OP Best of Luck....

You can do it! The first week can be Hell, but it gets better. However, you need to realize that the first 10ish lbs will be water weight, but the rest will be fat. I started Keto at the end of July and as of now, I'm one lb away from 30 lbs lost overall! I look better, I feel better and I love this new eating plan! Just remember to drink more water, make sure your fat is high enough and your protein is at a median.

Ignore the naysayers.

I just posted my before and after pics of losing 45 pounds over the course of the last 16-17 weeks in the success stories forum.

About 80% of the period has been pure keto (typically around 55-60% fat, 45% protein, and 5-10% carbs, and the other 20% a bit higher carb (~20%). I am trying to maintain/increase my LBM while losing the fat, hence my protein levels.

Increasing LBM while keto is extremely unlikely and difficult. Keto usually ranks very low for bulking, because you need glycogen for optimal strength training performance, and glycogen only comes from eating carbs.

Not true.
With the carbs this person is ingesting, glycogen stores should be normal. For optimal strength training, which means, I presume, a person is gaining strength, you must create a condition where the body can make PROTEIN and not necessarily glycogen. Fat metabolism creates a state of stress where cortisol levels and growth hormone levels are relatively high. That is good. You need amino acids, growth hormone, and insulin to make muscle protein.
I totally believe that this person is gaining strength on this KETO diet, though I have never heard of that diet specifically.
A nice summary of the physiology behind these things in Hagan's "Breakfast: The least important meal of the day."

The entire point of a ketogenic diet is glycogen depletion. If glycogen stores are normal, then the body isn't in ketosis, because it's using glycogen for it's glucose needs. Glycogen is needed for optimal performance in the gym (fat oxidation is not fast enough to keep up with the intensity of strength training.) Also, carbs are an essential part of IGF-1 and HGH production.

Finally, gaining strength is not the same as adding mass. Most strength gains are neurological in nature.

Gaining strength and increasing muscle mass is EXACTLY the same thing.
The only way you can gain strength is through an increase in muscle mass.
We are talking strength, and not endurance.
Look in Guyton's textbook of medical physiology.

Not true. More muscle mass (myofibril hypertrophy) usually equals more strength; but one does not need to increase muscle mass to increase strength. Does Guyton's talk about neuromuscular adaptation?

And glycogen levels do NOT have to be depleted for the fat burning effect to take hold. Probably they only have to fall 50-60% of baseline to kick in the metabolic shift.
There is still plenty of glycogen reserve to use in an emergency.

All these biologic processes are going on all the time, it is the relative rates of them that determine whether primarily fats or carbs are being burned.

Fat burning can go on when there is glycogen, sure. But for ketosis, the body must be using fat as the primary energy source. Ketones are produced from the breakdown of the fats.

When people undergo a prolonged fast, does that mean their glucose and glycogen levels are depleted? No. The body MAKES glucose from labile amino acids, and glycogen stores are stabilized at an acceptable level.

Great way to retain LBM there! Have the body chew up your labile proteins for gluconeogenesis.

Gaining strength and increasing muscle mass is EXACTLY the same thing.
The only way you can gain strength is through an increase in muscle mass.
We are talking strength, and not endurance.
Look in Guyton's textbook of medical physiology.
And glycogen levels do NOT have to be depleted for the fat burning effect to take hold. Probably they only have to fall 50-60% of baseline to kick in the metabolic shift.
There is still plenty of glycogen reserve to use in an emergency.

All these biologic processes are going on all the time, it is the relative rates of them that determine whether primarily fats or carbs are being burned.

When people undergo a prolonged fast, does that mean their glucose and glycogen levels are depleted? No. The body MAKES glucose from labile amino acids, and glycogen stores are stabilized at an acceptable level.

Watchoo talking bout Willis?

Bump

Ignore the naysayers.

I just posted my before and after pics of losing 45 pounds over the course of the last 16-17 weeks in the success stories forum.

About 80% of the period has been pure keto (typically around 55-60% fat, 45% protein, and 5-10% carbs, and the other 20% a bit higher carb (~20%). I am trying to maintain/increase my LBM while losing the fat, hence my protein levels.

Increasing LBM while keto is extremely unlikely and difficult. Keto usually ranks very low for bulking, because you need glycogen for optimal strength training performance, and glycogen only comes from eating carbs.

Not true.
With the carbs this person is ingesting, glycogen stores should be normal. For optimal strength training, which means, I presume, a person is gaining strength, you must create a condition where the body can make PROTEIN and not necessarily glycogen. Fat metabolism creates a state of stress where cortisol levels and growth hormone levels are relatively high. That is good. You need amino acids, growth hormone, and insulin to make muscle protein.
I totally believe that this person is gaining strength on this KETO diet, though I have never heard of that diet specifically.
A nice summary of the physiology behind these things in Hagan's "Breakfast: The least important meal of the day."

The entire point of a ketogenic diet is glycogen depletion. If glycogen stores are normal, then the body isn't in ketosis, because it's using glycogen for it's glucose needs. Glycogen is needed for optimal performance in the gym (fat oxidation is not fast enough to keep up with the intensity of strength training.) Also, carbs are an essential part of IGF-1 and HGH production.

Finally, gaining strength is not the same as adding mass. Most strength gains are neurological in nature.

Gaining strength and increasing muscle mass is EXACTLY the same thing.
The only way you can gain strength is through an increase in muscle mass.
We are talking strength, and not endurance.
Look in Guyton's textbook of medical physiology.
And glycogen levels do NOT have to be depleted for the fat burning effect to take hold. Probably they only have to fall 50-60% of baseline to kick in the metabolic shift.
There is still plenty of glycogen reserve to use in an emergency.

All these biologic processes are going on all the time, it is the relative rates of them that determine whether primarily fats or carbs are being burned.

When people undergo a prolonged fast, does that mean their glucose and glycogen levels are depleted? No. The body MAKES glucose from labile amino acids, and glycogen stores are stabilized at an acceptable level.

Well that was a quick way of demonstrating that you know nothing at all.

Keep going, you are on the right track. I have been on MFP for a long time listening and following the traditional (crap) advice, and my weight went up and down lcycling like crazy, and felt so hungry all day. Discovered the LCHF diet and it has been non stop weight decline and I'm not voraciously hungry anymore, and feel so much healthier. My doctor is amazed at my numbers. Keep going!

Ignore the naysayers.

I just posted my before and after pics of losing 45 pounds over the course of the last 16-17 weeks in the success stories forum.

About 80% of the period has been pure keto (typically around 55-60% fat, 45% protein, and 5-10% carbs, and the other 20% a bit higher carb (~20%). I am trying to maintain/increase my LBM while losing the fat, hence my protein levels.

All diets work if you maintain a deficit. I'm not against this diet, I just mentioned that it's mostly unsustainable for the vast majority of people over a lifetime. Losing weight is the easy part.

Why is it unsustainable?

Pizza.

You want to lose extreme weight fast that's what u get , Extreme weight put back on . Is this the lifestyle you want







Eat a balanced diet , count your calories and you will lose just as much weight and keep it off because you wont be restricted