What is your take on Ketosis
mysticwryter
Posts: 111 Member
I've read a few articles about the idea of Ketosis dieting; where you lower your carbs as low as 20g and as high as 50g/day. I've recently changed my diet and my exercise routine and I've really am working on keeping my protein high but my fats and carbs low (also with sugar but because I like fruit, it appears higher). I know that a lot of people have lost weight due to having a low-carb diet and if their intake is less than 50g/day, they are to lose weight faster than someone who is between 50-100g (from an article I read, about 2.2% faster).
My husband doesn't like the idea because your body does need carbs in order to function properly and I'm on the fence with it.
What is your take on the Ketosis diet? Have you tried it and if so what were/are your results? What did you do, based on diet, to have the desired carb amount yet still be able to eat well?
My husband doesn't like the idea because your body does need carbs in order to function properly and I'm on the fence with it.
What is your take on the Ketosis diet? Have you tried it and if so what were/are your results? What did you do, based on diet, to have the desired carb amount yet still be able to eat well?
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Replies
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Bad breath
And you only lose a little faster initially as you dump water and glycogen...over the long haul it's not any different than anything else.7 -
I have never tried it and have no interest in it. I do not have diabetes or medical problems that I need to limit carbs for. To me it seems like an extremely complicated way of eating. I don't think it would be something that I could sustain forever either.6
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couldn't pay me enough to do it....well maybe you could but not something I am keen on.3
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I've been doing keto for 2 weeks. down 11 lbs. so far. I was also concerned about the carbs initially, but I get them from vegetables. 20 carbs a day to me is a goal, not a requirement. Now that I have a better understanding of how I'm eating & why, tracking carbs has become easier. I generally consume 20-40 carbs a day, depending on what my meals consist of. I don't eat breads, potatoes, rice, sugar-laden foods, starchy veggies, etc. & I don't miss them. If you're committed to eating this way you'll find suitable alternatives. I enjoy searching recipes for new meal & snack ideas. Like any eating plan it isn't for everyone & you need to be patient while your body adjusts. Faithfully logging my meals is what keeps me on track. I'm not a medical professional, dietitian, etc., so I would never advise anyone to follow this eating plan. All I can tell you is I did lots of research & have tried other plans before making my decision to try this way of eating.7
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You are omitting lots of rich sources of nutrition like fruit and whole grains. Just practice portion control for weight loss.
If you decide to go the keto route remember that you must do it forever or the weight will come right back.4 -
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My thoughts...
1. Way to restrictive. I like carbs. My body likes carbs. No need to restrict something that has a positive influence on my body.
2. I don't like fats as much. They don't fill me up. I see no point in trying to get a bunch of calories from them.
3. It's mostly just a fad diet. Sure there are people that need to be on it and like it and can maintain it long term, but for the majority that try it, it's just another fad.10 -
I've done Atkins since Aug 2015- which is basically a ketosis diet in the first few months. It works - lost 4 stone and not felt hungry/deprived once. Long term maintenance does not need to be ketogenic, just gradually reintroduce carbs. I would say you need to cut the sugar(including fruit) and increase the fat - as that is the whole point. If you're not adapting your body to burn fat for energy, you're not going to burn the body fat!3
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I first heard about the keto diet a few months ago. At first I wanted to try it, but I love carbs too much. If you search #keto on instagram, you will see a ton of posts. My husband is diabetic and we need to watch our carbs. So sometimes I search keto recipes for ideas. We love replacing potatoes in our diet with cauliflower and radishes. We also liked the chicken strips breaded with pork rinds instead of flour. There's no way I could do a keto diet long term though.2
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You don't need to be in ketosis to burn fat. And ketosis doesn't guarantee fat loss. Plenty of ketoers bulk on the diet as well as cut. It all comes down to calories in vs calories out. You may want to look in to if it fits your macros. Again, not necessary, but it will give you a starting point for your macrosnutrients based on your calorie goal. I aim for my protein first and then fill in the rest of my calories/macros with whatever I want within my calorie range. For the most part I do eat whole foods, but I am not afraid of eating pizza, beer, chips, fries etc when my calories allow for it. I did keto for a long time due to being on an elimination diet for allergy purposes. I lose weight at pretty much the same pace on either plan, but I can have sweet potatoes, beer, pasta, fruit, rice, and tortilla chips following just a standard calorie deficit.4
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I eat a moderately low carb (high fat) diet, 40-60g net carbs most days. I've been doing this for about 4 months. I lose weight faster and more easily on LCHF at this point in my life. I feel full and satisfied on a lower amount of calories which makes cutting easier.
I have lost at a similar rate on an 'anything in moderation' diet in the past, but that was before 2 pregnancies, before becoming hypothyroid, and before all this sleep deprivation (that comes from having 2 young kids), and simple carbs combined with fat and/or salt triggers binges now, which made it hard to stick to my goals.
LCHF is semi-permanent for me, but I do indulge in dessert for things like birthdays. I also don't track carbs when I vacation. I accept that I'll have 1-2 weeks of water weight shedding after I eat higher carbs. No big deal.
Once I'm ready to maintain I will likely increase to 100g per day or that ballpark. I intend to mostly cut grains & rice and reintroduce moderate amounts of fruit and starchy veg at that point.5 -
Not for me - but if it works for someone else then good for them!3
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mysticwryter wrote: »I've recently changed my diet and my exercise routine and I've really am working on keeping my protein high but my fats and carbs low (also with sugar but because I like fruit, it appears higher).
Then keto isn't for you. Have to go fairly low protein for keto because your body can make carbs from protein.
If you have a medical problem with carbs (like diabetes for example), keto can be helpful. If you don't, it's very restrictive, causes bad breath, and hurts athletic performance.
And fruits and berries are good in so many ways. I don't trust any diet that forces you to severely limit them.1 -
I used it pre comp for cutting up (12-16 weeks) only. And every person I've met who's doing keto has bad breath. IMO, great for short term loss, has been shown NOT to help build significant muscle mass while on that diet only, and with such strong restrictions on carbs, I'd never enjoy myself at family parties. Some things are way more important than some vanity pounds.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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The thing about the keto threads that pop up every ten minutes is that almost everyone is "just starting", then you never hear from them again. Pretty much speaks for itself, this way of eating is not maintainable for the majority of people.
That isn't really true. Perhaps a portion of people find better reception and support in the LCHF private groups once they are no longer "just starting".8 -
I used it pre comp for cutting up (12-16 weeks) only. And every person I've met who's doing keto has bad breath. IMO, great for short term loss, has been shown NOT to help build significant muscle mass while on that diet only, and with such strong restrictions on carbs, I'd never enjoy myself at family parties. Some things are way more important than some vanity pounds.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Stubborn vanity pounds are what I'm targeting. From what I've read in my brief research is that athletes and fitness people need carbs to refill the glycogen stores regularly. Normally people who are fitness training are already insulin sensitive so there is no need for keto. It is very helpful for those of us who have gotten insulin resistant over time or who are prediabetic or diabetic. There is a community of people in that scenario. Keto isn't for everyone but is very useful for some.1 -
cwolfman13 wrote: »Bad breath
And you only lose a little faster initially as you dump water and glycogen...over the long haul it's not any different than anything else.
I loved every thing about Keto, except for (in my husbands words) poo breath, it was bad enough that i had to stop
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My body doesn't like carbs (though my mouth does) and I have found keto to be easy and enjoyable (I'm 27 days in, so yes, still a beginner, but I suspect I will be eating this way for a long time because I really like it). I also limit calories (I'm obsessive about weighing/measuring/logging/monitoring cals and macros and micros because I'm just like that), and I am more active now.
I do feel it's important to note that there is no rule in keto that says you *can't* eat fruits and berries. You choose what to spend your daily carbs on inside whatever your limit is. It's not all about slathering chunks of meat with lard and drinking bacon grease all day every day. I make room for berries and lots of fibrous raw veggies because I would be utterly miserable without them (both for the pure pleasure of eating them and the happiness of my lower GI tract). Occasionally I even eat bread and drink beer and do not break into little tiny pieces, weight and inches continue to come off, and I continue to feel good and have energy and enjoy the hell out of my food.
OP, I'm not sure it's a great idea to cut fat and carbs at the same time. From what I've read you need one or the other for fuel because protein will not do it all. You can google "rabbit starvation" or the more romantic "mal de caribou" to find out more. I don't have any references handy.
Anyway, although some people approach it that way, keto/LCHF isn't a fad, just a different way of eating that works for some and not others. Some people get kind of crazy about it IMO, but that's how people are.
Good luck to the OP and everyone!5 -
^^^^ Yes keto is Low Carb-High Fat. OP it's not a good idea to reduce carbs AND fats.1
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Also something interesting about the keto breath - I don't seem to have had it and I don't know why. I am pretty careful about my breath because my teeth are not in the best shape and bad teeth = bad breath, at least for me. I have super stinky pits and feet though, which has never happened to me before, and freaked me out at first. I'm told this is a thing that passes. I hope so. For the moment I'm just taking more showers and wearing only cotton socks because PHEW!0
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Also something interesting about the keto breath - I don't seem to have had it and I don't know why. I am pretty careful about my breath because my teeth are not in the best shape and bad teeth = bad breath, at least for me. I have super stinky pits and feet though, which has never happened to me before, and freaked me out at first. I'm told this is a thing that passes. I hope so. For the moment I'm just taking more showers and wearing only cotton socks because PHEW!
I stuck with it for 4mths, and unfortunately it never got better for me. For some people it does eventually go away though.
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mysticwryter wrote: »...
My husband doesn't like the idea because your body does need carbs in order to function properly and I'm on the fence with it.
What is your take on the Ketosis diet? Have you tried it and if so what were/are your results? What did you do, based on diet, to have the desired carb amount yet still be able to eat well?
Your body doesn't need carbs at all. Your essential carbohydrate needs are zero, unlike protein and fat which are essential nutrients. Your body can make the small amount of glucose you need without any difficulty.
I've been doing ketosis for the last 14 months or so. My macros are something around 5% carbs, 20% protein and 70% fat. It is a high fat diet with moderate protein. Some people have success doing it with high protein but they tend to be a minority.
My take? It has been life changing for me. Both my health and happiness have improved. With such a positive quality of life change, I can't ever imagine going back to a higher carb, or even moderate carb, diet.
The most obvious change was the drop in appetite and carb/sugar cravings. Those are almost gone. I had reactive hypoglycemia before changing my diet so I was shaking and light headed if I did not eat at least every two hours. Now? I can skip eating for a day if I want and my blood glucose stays steady. No shakes or weakness. I'm not reliant on carbs for fuel so it really frees me up from having to manage that.
I also became prediabetic a couple of years ago. I was not obese and weight loss does not help me manage my insulin resistance. I lost 20% of my body weight and am in the middle of a normal BMI now but I need to eat LCHF in order to avoid BG fluctuations.
Other benefits included better hair and skin, fewer autoimmune issues, fewer headaches and better cognition. That last one was a shocker but after about a month or so of ketosis my thinking became noticably clearer. I was only 41 so I wasn't expecting that one. Bowel movements are also easier and smaller, I have less gas, and my breath has actually improved - a bit fruity even. Bad breath is really not a common side effect of ketosis, although it is less rare in those folks who are doing it with higher protein.
My only downside is the food restrictions. You have to think a bit more about the foods you will be eating and sometimes plan ahead. That one was not a big one for me since I have celiac disease and can't safely have many other people cook for me anyways. I really do enjoy LCHF foods though so it hasn't been a hardship at all. Cheese, meats,veggies, nuts, and coconut are my staples. All yummy.
Sweets and baked goods aren't worth the negative effects on my well being.6 -
The breath and protein could have had something to do with it, as i did struggle to keep my protein on the lower side. I'll go back and have a look when i get a minute.
I went and had a look at 2 weeks worth of logging, and there was one day where i was at 96g of protein, there rest were around 130ish.0 -
Christine_72 wrote: »The breath and protein could have had something to do with it, as i did struggle to keep my protein on the lower side. I'll go back and have a look when i get a minute.
I went and had a look at 2 weeks worth of logging, and there was one day where i was at 96g of protein, there rest were around 130ish.
You're higher than I am. I'm usually near 80 or below. But who knows. You might just have drawn the short straw for bad LCHF breath.
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I've been doing intermittent fasting 18/6 for two years now and I'm about three pounds to goal. Anyway from the things I've read about IF it gets you to a keto state everyday regardless of the carbs you eat. Or in my case drink because I love beer. This might be even worse than bad breath though, IF makes me fart a lot. It's kinda bad, but they really don't stink, so my family just shrugs it off. I've read jokes in the forum about intermittent fasting meaning intermittent farting so I guess it normal. Embarrassing but normal lol.1
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I don't disagree with your statement about carbs, but having carbs in the system ISN'T a disadvantage either. Energy is more efficient, carbs are great fuel for the brain, and if one is looking to add more significant muscle, they aren't going to do it without carbs.mysticwryter wrote: »...
My husband doesn't like the idea because your body does need carbs in order to function properly and I'm on the fence with it.
What is your take on the Ketosis diet? Have you tried it and if so what were/are your results? What did you do, based on diet, to have the desired carb amount yet still be able to eat well?
Your body doesn't need carbs at all. Your essential carbohydrate needs are zero, unlike protein and fat which are essential nutrients. Your body can make the small amount of glucose you need without any difficulty.
That said, one doesn't NEED to shower or bath, but it's likely ideal for the times we live in.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If there are those with conditions (diabetes, etc.) then keto may be their ticket, but if people are just doing it to temporarily till they lose enough weight, then they'll likely be in for a surprise when they decide to allow carbs back into their diet.I used it pre comp for cutting up (12-16 weeks) only. And every person I've met who's doing keto has bad breath. IMO, great for short term loss, has been shown NOT to help build significant muscle mass while on that diet only, and with such strong restrictions on carbs, I'd never enjoy myself at family parties. Some things are way more important than some vanity pounds.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Stubborn vanity pounds are what I'm targeting. From what I've read in my brief research is that athletes and fitness people need carbs to refill the glycogen stores regularly. Normally people who are fitness training are already insulin sensitive so there is no need for keto. It is very helpful for those of us who have gotten insulin resistant over time or who are prediabetic or diabetic. There is a community of people in that scenario. Keto isn't for everyone but is very useful for some.
I remember contest days where I weighed so much and body percentage was down to single digits, then the celebratory after contest meal (usually foods we've restricted for several weeks) and gaining 12-15lbs in a couple of days. Replenishing that glycogen and water made weight regain easy.
Point is, just losing those few vanity pounds isn't usually going to make you look any better in most cases unless you're down to body fat percentages showing decent definition. Can't tell you how many times people who weigh more than they expected, have ended up looking better at that weight because of good training.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition 0 -
Christine_72 wrote: »The breath and protein could have had something to do with it, as i did struggle to keep my protein on the lower side. I'll go back and have a look when i get a minute.
I went and had a look at 2 weeks worth of logging, and there was one day where i was at 96g of protein, there rest were around 130ish.
You're higher than I am. I'm usually near 80 or below. But who knows. You might just have drawn the short straw for bad LCHF breath.
I have such a terrible time with protein! Fat is super easy, but protein, I don't know if it's because it's so filling or what, but I have to work at it to even hit 60 a day. The goal of 140 (35%) seems like an impossible dream most days.0 -
Well if it helps, I hit 50 grams with just one shake (double scoop) and it's only 6 grams of carbs (I drink it with just water).Christine_72 wrote: »The breath and protein could have had something to do with it, as i did struggle to keep my protein on the lower side. I'll go back and have a look when i get a minute.
I went and had a look at 2 weeks worth of logging, and there was one day where i was at 96g of protein, there rest were around 130ish.
You're higher than I am. I'm usually near 80 or below. But who knows. You might just have drawn the short straw for bad LCHF breath.
I have such a terrible time with protein! Fat is super easy, but protein, I don't know if it's because it's so filling or what, but I have to work at it to even hit 60 a day. The goal of 140 (35%) seems like an impossible dream most days.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Well if it helps, I hit 50 grams with just one shake (double scoop) and it's only 6 grams of carbs (I drink it with just water).Christine_72 wrote: »The breath and protein could have had something to do with it, as i did struggle to keep my protein on the lower side. I'll go back and have a look when i get a minute.
I went and had a look at 2 weeks worth of logging, and there was one day where i was at 96g of protein, there rest were around 130ish.
You're higher than I am. I'm usually near 80 or below. But who knows. You might just have drawn the short straw for bad LCHF breath.
I have such a terrible time with protein! Fat is super easy, but protein, I don't know if it's because it's so filling or what, but I have to work at it to even hit 60 a day. The goal of 140 (35%) seems like an impossible dream most days.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I haven't tried the shakes. They all seem to be super expensive and I don't know what's in them. I ought to look into it, thanks!0
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