Ketosis Diet Help

fitnessfortash
fitnessfortash Posts: 44
in Food and Nutrition
Hey everyone,

Ok so I am attempting to start a keto diet as ive failed all my other diets, I tried reducing my calorie consumption and ate very little but always felt hungry and snacked on carbs when doing other diets.

I've read a bit about keto, aparently its suppose to be a high fat, medium protein and a low carb diet?

I'm a total newbie to it all so I have a few questions:

1. What sort of fats should I be eating? (example of foods would be helpful)
2. How do I calculate the percentage of fat, protein and carbs i am eating?
3. Does eating stuff like bacon, sausages, baked beans, and eggs count as only protein or is it fat?
4. Is a keto diet more effective in loosing weight? I am not trying to gain muscle at the moment, trying to loose a lot of excess fat
5. I can't really eat cheese so any alternatives which will give me the same nutrients?
6. How much weight have you lost by doing keto & in how long?
7. Any advice?

Thanks

Replies

  • Akimajuktuq
    Akimajuktuq Posts: 3,037 Member
    ALL diets will fail because they are a temporary measure. This one is no different if viewed as a DIET only. I have been ketogenic for over 16 months, but it is NOT a diet for me. Yes, high fat, moderate protein, low carb.

    1. Fats in grassfed and wild meat, eggs, coconut oil, grass fed butter, avocados, nuts in moderation, olive oil in moderation.
    2. In MFP you can adjust your macro goals. When I started out I was at 75-80% fat, 20% protein, and 5% carbs. I am now 70% fat, 20% protein, 10% carbs (I am usually below this, I use 10% as a max). Choose entries in MFP that have accurate macros which can be determined by simple math (hint: fat has 9 calories per gram, protein and carbs have 4 calories per gram).
    3. Those items you mentioned contain fat and protein and even carbs. MFP database will show the macros for most items, just watch for accuracy. Also, beans have a lot of carbs and are a poor source of fat. I don't eat legumes (or grains) at all. Processed meats are less healthy than unprocessed.
    4. You will lose fat, but you should want to have muscle!!!! You will not gain muscle without lifting heavy and eating a substantial amount. Try to keep the muscle you have because LBM helps burn fat! This lifestyle is awesome for health, but if weight loss is your only motivation, I think every "diet" will fail you in the long term. If keto isn't enjoyable and sustainable for you then I do not think it is ideal for you.
    5. Not eating cheese is a good thing! I currently am not eating dairy, except butter, and I have no problem eating 70% fat and getting enough protein most days. Grass fed and wild fatty meats! However, cheese in moderation can also be part of a healthy diet for some people.
    6. My weight loss is shown by my ticker. But forget that, the health improvements are AMAZING.

    7. Advice: again, a ketogenic diet is a fail. A ketogenic lifestyle based on healthy, unprocessed foods is a WIN. I do not at all support the consumption of artificial sweeteners or processed "low carb" products as part of a healthy ketogenic lifestyle. Do NOT undereat, there's no reason to and it will sabotage you later on.
  • fitnessfortash
    fitnessfortash Posts: 44
    ALL diets will fail because they are a temporary measure. This one is no different if viewed as a DIET only. I have been ketogenic for over 16 months, but it is NOT a diet for me. Yes, high fat, moderate protein, low carb.

    1. Fats in grassfed and wild meat, eggs, coconut oil, grass fed butter, avocados, nuts in moderation, olive oil in moderation.
    2. In MFP you can adjust your macro goals. When I started out I was at 75-80% fat, 20% protein, and 5% carbs. I am now 70% fat, 20% protein, 10% carbs (I am usually below this, I use 10% as a max). Choose entries in MFP that have accurate macros which can be determined by simple math (hint: fat has 9 calories per gram, protein and carbs have 4 calories per gram).
    3. Those items you mentioned contain fat and protein and even carbs. MFP database will show the macros for most items, just watch for accuracy. Also, beans have a lot of carbs and are a poor source of fat. I don't eat legumes (or grains) at all. Processed meats are less healthy than unprocessed.
    4. You will lose fat, but you should want to have muscle!!!! You will not gain muscle without lifting heavy and eating a substantial amount. Try to keep the muscle you have because LBM helps burn fat! This lifestyle is awesome for health, but if weight loss is your only motivation, I think every "diet" will fail you in the long term. If keto isn't enjoyable and sustainable for you then I do not think it is ideal for you.
    5. Not eating cheese is a good thing! I currently am not eating dairy, except butter, and I have no problem eating 70% fat and getting enough protein most days. Grass fed and wild fatty meats! However, cheese in moderation can also be part of a healthy diet for some people.
    6. My weight loss is shown by my ticker. But forget that, the health improvements are AMAZING.

    7. Advice: again, a ketogenic diet is a fail. A ketogenic lifestyle based on healthy, unprocessed foods is a WIN. I do not at all support the consumption of artificial sweeteners or processed "low carb" products as part of a healthy ketogenic lifestyle. Do NOT undereat, there's no reason to and it will sabotage you later on.
    Thank you very much this is helpful!
  • p4ulmiller
    p4ulmiller Posts: 588 Member
    Try skipping breakfast regularly.
    In the morning when you wake up, your body is already in a "ketotic" state and burning fats.
    Let the process run for a few hours more.
    Other benefits as well.
    Then eat what you want.
    Read Hagan's "Breakfast: The Least Important Meal of the Day."

    Wut?
  • Akimajuktuq
    Akimajuktuq Posts: 3,037 Member
    Try skipping breakfast regularly.
    In the morning when you wake up, your body is already in a "ketotic" state and burning fats.
    Let the process run for a few hours more.
    Other benefits as well.
    Then eat what you want.
    Read Hagan's "Breakfast: The Least Important Meal of the Day."

    Wut?

    Yeah, wut is right! I intermittent fast most days too (18/6) but it doesn't allow me to eat anything and everything for the rest of the day. Fail. In fact, the advice above fits what I was doing when I had binge eating disorder and weighed 250 pounds. I don't recommend it.
  • Acg67
    Acg67 Posts: 12,142 Member
    Try skipping breakfast regularly.
    In the morning when you wake up, your body is already in a "ketotic" state and burning fats.
    Let the process run for a few hours more.
    Other benefits as well.
    Then eat what you want.
    Read Hagan's "Breakfast: The Least Important Meal of the Day."

    Science, not even once
  • kiramaniac
    kiramaniac Posts: 800 Member
    There are some great Keto support forums here on MFP.

    Keto Forum: http://www.myfitnesspal.com/groups/home/1143-keto
    Reddit Keto Forum: http://www.myfitnesspal.com/groups/home/1494-reddit-keto
    Low Carb / High Fat: http://www.myfitnesspal.com/groups/home/7705-low-carb-high-fat-lifestyle
    Low Carber Daily Forum: http://www.myfitnesspal.com/groups/home/394-low-carber-daily-forum-the-group

    Some additional keto resources --
    reddit keto FAQ -- read this all the way through. It will answer so much!
    http://www.reddit.com/r/keto/wiki/faq

    Keto subreddit - great for recipes, general info, and inspiring success stories
    http://www.reddit.com/r/keto/

    Keto calculator - help figure out your calorie, carb, protein, and fat targets for configuring MFP
    http://keto-calculator.ankerl.com/

    I've followed keto for 15 months and feel great. Good luck!
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Maybe stop trying to go on diets?

    Here are some links to read in case this new diet doesn't end well.

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    http://www.myfitnesspal.com/topics/show/1122891-9-reasons-fat-loss-is-always-slower-than-you-d-like

    http://www.myfitnesspal.com/topics/show/1105036-article-on-flexible-dieting-by-armi-legge?page=1#posts-17068746
  • moment_to_arise
    moment_to_arise Posts: 207 Member
    Try skipping breakfast regularly.
    In the morning when you wake up, your body is already in a "ketotic" state and burning fats.
    Let the process run for a few hours more.
    Other benefits as well.
    Then eat what you want.
    Read Hagan's "Breakfast: The Least Important Meal of the Day."

    Wut?

    Yeah, wut is right! I intermittent fast most days too (18/6) but it doesn't allow me to eat anything and everything for the rest of the day. Fail. In fact, the advice above fits what I was doing when I had binge eating disorder and weighed 250 pounds. I don't recommend it.

    well, you haven't followed it the way it is suppose to be followed.

    Your loss.

    why don't you enlighten us as to how it IS supposed to be followed, since clearly you are the expert?
  • TheGymGypsy
    TheGymGypsy Posts: 1,023 Member
    Try skipping breakfast regularly.
    In the morning when you wake up, your body is already in a "ketotic" state and burning fats.
    Let the process run for a few hours more.
    Other benefits as well.
    Then eat what you want.
    Read Hagan's "Breakfast: The Least Important Meal of the Day."

    Science, not even once

    I am entertained.
  • NavyKnightAh13
    NavyKnightAh13 Posts: 1,394 Member
    In since I keep hearing and seeing this term around MFP.
  • Acg67
    Acg67 Posts: 12,142 Member
    ALL diets will fail because they are a temporary measure. This one is no different if viewed as a DIET only. I have been ketogenic for over 16 months, but it is NOT a diet for me. Yes, high fat, moderate protein, low carb.

    1. Fats in grassfed and wild meat, eggs, coconut oil, grass fed butter, avocados, nuts in moderation, olive oil in moderation.
    2. In MFP you can adjust your macro goals. When I started out I was at 75-80% fat, 20% protein, and 5% carbs. I am now 70% fat, 20% protein, 10% carbs (I am usually below this, I use 10% as a max). Choose entries in MFP that have accurate macros which can be determined by simple math (hint: fat has 9 calories per gram, protein and carbs have 4 calories per gram).
    3. Those items you mentioned contain fat and protein and even carbs. MFP database will show the macros for most items, just watch for accuracy. Also, beans have a lot of carbs and are a poor source of fat. I don't eat legumes (or grains) at all. Processed meats are less healthy than unprocessed.
    4. You will lose fat, but you should want to have muscle!!!! You will not gain muscle without lifting heavy and eating a substantial amount. Try to keep the muscle you have because LBM helps burn fat! This lifestyle is awesome for health, but if weight loss is your only motivation, I think every "diet" will fail you in the long term. If keto isn't enjoyable and sustainable for you then I do not think it is ideal for you.
    5. Not eating cheese is a good thing! I currently am not eating dairy, except butter, and I have no problem eating 70% fat and getting enough protein most days. Grass fed and wild fatty meats! However, cheese in moderation can also be part of a healthy diet for some people.
    6. My weight loss is shown by my ticker. But forget that, the health improvements are AMAZING.

    7. Advice: again, a ketogenic diet is a fail. A ketogenic lifestyle based on healthy, unprocessed foods is a WIN. I do not at all support the consumption of artificial sweeteners or processed "low carb" products as part of a healthy ketogenic lifestyle. Do NOT undereat, there's no reason to and it will sabotage you later on.
    3. Those items you mentioned contain fat and protein and even carbs. MFP database will show the macros for most items, just watch for accuracy. Also, beans have a lot of carbs and are a poor source of fat. I don't eat legumes (or grains) at all. Processed meats are less healthy than unprocessed.

    lol
    4. You will lose fat, but you should want to have muscle!!!! You will not gain muscle without lifting heavy and eating a substantial amount. Try to keep the muscle you have because LBM helps burn fat! This lifestyle is awesome for health, but if weight loss is your only motivation, I think every "diet" will fail you in the long term. If keto isn't enjoyable and sustainable for you then I do not think it is ideal for you.

    so much fail
    5. Not eating cheese is a good thing! I currently am not eating dairy, except butter, and I have no problem eating 70% fat and getting enough protein most days. Grass fed and wild fatty meats! However, cheese in moderation can also be part of a healthy diet for some people.

    lol
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    c6f.gif
  • kiramaniac
    kiramaniac Posts: 800 Member
    1. What sort of fats should I be eating? (example of foods would be helpful)
    Butter, sour cream, heavy cream, avocado, nuts, cheese, full fat dressings are great choices for those following a keto diet. Look for fattier cuts of meat as well.
    A few articles -
    http://www.carbsmart.com/10-healthy-high-fat-foods-perfect-for-nutritional-ketosis.html
    http://www.carbsmart.com/how-to-add-more-fat-to-your-low-carb-diet-for-nutritional-ketosis.html
    2. How do I calculate the percentage of fat, protein and carbs i am eating?
    My Fitness Pal will do this for you. Set up MFP based on keto ratios (65% fat, 30% protein, 5% carbs is pretty standard - I've seen better results at 70-75% fat, 20-25% protein, 5% carbs). Keto is high fat, moderate protein, low carbs. Remember that excess protein converts to glucose, and therefore needs to be held in moderation.
    3. Does eating stuff like bacon, sausages, baked beans, and eggs count as only protein or is it fat?
    Enter these into MFP and see their composition for yourself.
    4. Is a keto diet more effective in loosing weight? I am not trying to gain muscle at the moment, trying to loose a lot of excess fat
    For many people, yes. Many people who are obese have metabolic syndrome and have insulin resistance. By cutting carbs, you control blood sugar and insulin. The high fat is satiating. A lot of folks who struggle on regular diets, are able to control eating much more effectively on keto.
    5. I can't really eat cheese so any alternatives which will give me the same nutrients?
    .
    I don't eat much cheese. Fattier meats can give similar macros (pepperoni, salami). Pecans and almonds are another great option.

    Caveman Keto is a great place for recipe ideas.
    http://cavemanketo.com
    6. How much weight have you lost by doing keto & in how long?
    62 pounds for me. My husband is down 57 pounds. Keto for 15 months.
    7. Any advice?
    Read. Educate yourself. If you don't believe in this as a lifestyle option, you will probably revert back to old habits. If you treat this like a quick fix diet to lose weight, and plan to take back up your old eating habits once you get to goal, you will regain the weight. I anticipate having to limit my carbohydrate intake for the rest of my life. That said, the food I eat is delicious, so I'm good with that.

    Recommended reading: "The Art and Science of Low Carbohydrate Living" and "The Art and Science of Low Carbohydrate Performance" by Doctors Phinney and Volek.

    The Keto subreddit FAQ is a great starting point.
    http://www.reddit.com/r/keto/wiki/faq

    Keto calculator - help figure out your calorie, carb, protein, and fat targets for configuring MFP
    http://keto-calculator.ankerl.com/
  • danimalkeys
    danimalkeys Posts: 982 Member

    Read. Educate yourself. If you don't believe in this as a lifestyle option, you will probably revert back to old habits. If you treat this like a quick fix diet to lose weight, and plan to take back up your old eating habits once you get to goal, you will regain the weight. I anticipate having to limit my carbohydrate intake for the rest of my life. That said, the food I eat is delicious, so I'm good with that.
    Great post especially this part. That's how I feel about a lower carb life too.

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