What is your take on Ketosis
Replies
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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
That's why I'm exploring recomp. It just makes a lot of sense to me to get more dense with muscles and lose inches to look better. I don't want to get a lot smaller and just want to tweak my appearance to flatten the belly to lose an inch or so and show the muscles that are already there underneath. Conversely, I don't want to bulk up or thicken anywhere either as I'm not interested in increasing muscle size. I just want to bring in and tighten up what I have.
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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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf3 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.1 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
You could flip it around and say that carbs are so essential that we have mechanisms to convert fat and protein into carbs - glucose....Your body doesn't need carbs at all. Your essential carbohydrate needs are zero, unlike protein and fat which are essential nutrients.
Personally I would find ketosis, or low carb in general, extremely and horribly restrictive and therefore impossible to adhere to.
I like carbs and I thrive on them. They are also the most satiating macro to me.
For those that research it thoroughly and/or have a medical need I would agree it's a valid choice for some.
I do dislike the fashion element and feel those people that blunder into it without knowing what they are doing are doomed to fail long term.
3 -
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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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.
and Glucose is a more efficient brain fuel.
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=10 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.]/b]
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=1
I went back and checked. Protein does break down into glucose. Glucose is condensed into glycogen.
http://themedicalbiochemistrypage.org/gluconeogenesis.php
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KetoneKaren wrote: »
Pretty much this.2 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
You could flip it around and say that carbs are so essential that we have mechanisms to convert fat and protein into carbs - glucose....Your body doesn't need carbs at all. Your essential carbohydrate needs are zero, unlike protein and fat which are essential nutrients.
Personally I would find ketosis, or low carb in general, extremely and horribly restrictive and therefore impossible to adhere to.
I like carbs and I thrive on them. They are also the most satiating macro to me.
For those that research it thoroughly and/or have a medical need I would agree it's a valid choice for some.
I do dislike the fashion element and feel those people that blunder into it without knowing what they are doing are doomed to fail long term.
That's true, but the same could be said of any dietary modification. If one is here seeking weight loss, it's clear that their current dietary default is a problem. Therefore, no matter what they go on, if they slip and fall back into their default eating, they will fail.1 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.]/b]
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=1
I went back and checked. Protein does break down into glucose. Glucose is condensed into glycogen.
http://themedicalbiochemistrypage.org/gluconeogenesis.php
yup in the liver for later use....but at that stage it's not as good as glucose and not as efficient as brain fuel or anything else.
The link I gave said there needs to be more study done but it appears that low carb can cause issues with memory and brain function...
if it is just being done for weight loss I personally think it's silly. I get some do it for the rest of their life and good for them for finding something they love. Or if it's done for comp (I have a friend doing it now for a competition) have at but he hates it and says how much he hates it....low energy, brain fog the works.
not something I would do.1 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.]/b]
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=1
I went back and checked. Protein does break down into glucose. Glucose is condensed into glycogen.
http://themedicalbiochemistrypage.org/gluconeogenesis.php
yup in the liver for later use....but at that stage it's not as good as glucose and not as efficient as brain fuel or anything else.
The link I gave said there needs to be more study done but it appears that low carb can cause issues with memory and brain function...
if it is just being done for weight loss I personally think it's silly. I get some do it for the rest of their life and good for them for finding something they love. Or if it's done for comp (I have a friend doing it now for a competition) have at but he hates it and says how much he hates it....low energy, brain fog the works.
not something I would do.
I've had the opposite response with cutting carbs and adding fat. I get brain fog from sugar and have a clear brain with the low carb/ high fat. I don't have any of the side effects, but I am not as strict as some.2 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.]/b]
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=1
I went back and checked. Protein does break down into glucose. Glucose is condensed into glycogen.
http://themedicalbiochemistrypage.org/gluconeogenesis.php
yup in the liver for later use....but at that stage it's not as good as glucose and not as efficient as brain fuel or anything else.
?? Glycogen is readily available fuel for your body to call on as it needs it.0 -
mysticwryter wrote: »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?
Bottom line: they lose weight because they created a calorie deficit. The only magic in any way of eating is the magic we give it. That said, some people do really well on low carb because it helps curb their cravings and they end up eating less. Others of us, not so great. I personally would not want to do low carb because I don't want bad breath, and I love my bread and fruit too much.
I have a dear friend who eats low carb because it helps ease her migraines, but she has not lost weight because she eats at maintenance.
2 -
Thankfully I don't have the bad breath either. I'd be interested to see the percentages of that happening. I think I wouldn't want to stay on the plan if/when that happens!0
-
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.]/b]
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=1
I went back and checked. Protein does break down into glucose. Glucose is condensed into glycogen.
http://themedicalbiochemistrypage.org/gluconeogenesis.php
yup in the liver for later use....but at that stage it's not as good as glucose and not as efficient as brain fuel or anything else.
?? Glycogen is readily available fuel for your body to call on as it needs it.
http://www.ncbi.nlm.nih.gov/books/NBK21190/
"Glycogen is a readily mobilized storage form of glucose. It is a very large, branched polymer of glucose residues (Figure 21.1) that can be broken down to yield glucose molecules when energy is needed."
"Glycogen is not as reduced as fatty acids are and consequently not as energy rich. Why do animals store any energy as glycogen? Why not convert all excess fuel into fatty acids? Glycogen is an important fuel reserve for several reasons. The controlled breakdown of glycogen and release of glucose increase the amount of glucose that is available between meals. Hence, glycogen serves as a buffer to maintain blood-glucose levels. Glycogen's role in maintaining blood-glucose levels is especially important because glucose is virtually the only fuel used by the brain, except during prolonged starvation. Moreover, the glucose from glycogen is readily mobilized and is therefore a good source of energy for sudden, strenuous activity. Unlike fatty acids, the released glucose can provide energy in the absence of oxygen and can thus supply energy for anaerobic activity."0 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.]/b]
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=1
I went back and checked. Protein does break down into glucose. Glucose is condensed into glycogen.
http://themedicalbiochemistrypage.org/gluconeogenesis.php
yup in the liver for later use....but at that stage it's not as good as glucose and not as efficient as brain fuel or anything else.
?? Glycogen is readily available fuel for your body to call on as it needs it.
http://www.ncbi.nlm.nih.gov/books/NBK21190/
"Glycogen is a readily mobilized storage form of glucose.. that can be broken down to yield glucose molecules when energy is needed."
"...Glycogen is an important fuel reserve for several reasons. The controlled breakdown of glycogen and release of glucose increase the amount of glucose that is available between meals... Moreover, the glucose from glycogen is readily mobilized and is therefore a good source of energy for sudden, strenuous activity. Unlike fatty acids, the released glucose can provide energy in the absence of oxygen and can thus supply energy for anaerobic activity."
My point is that protein IS converted to glucose which, btw, is readily used by the body
You brought up the subject of glycogen.0 -
Christine_72 wrote: »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
Ketosis smells fruity - acetone - and it passes fairly quickly. Foul smelling breath is more likely to be excessive protein as those organic nitrogen compounds do stink.
2 -
Low carb eaters have glycogen reserves too. With extra fatty acids to fuel muscles (eg heart) and ketones to fuel the brain etc the demand for glucose is cut back significantly.
Couple of tests to apply to some of the junk posted above -
1. What is the carbohydrate that must be eaten in order to live and work.
2. What are the symptoms of dietary carbohydrate deficiency.
Fact is the US Institutes of medicine and any medical textbook acknowledge that the bare minimum carb intake is zero. We wouldn't have got this far otherwise.0 -
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.
so not true...
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2
http://www.mckinley.illinois.edu/handouts/macronutrients.htm
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Carbohydrates_UCM_461832_Article.jsp#.V49yGfkrLRY
and for those with diabetes
http://www.hopkinsmedicine.org/diabetes/diabetes_education/patient_education_material/no_more_carb_confusion.pdf
It is true in theory. Undeniably, it is healthier to include low carb veggies and fiber rich fruits for vitamins, enzymes, phytonutrients, etc for nutritional balance.
But technically your body can convert protein to produce glucose for fuel. And it can use fat for fuel which is why it banks fat for times where food can't be found. Part of the problem is that we have readily available food provided all of the time.
Protein breaks down to gylcogen not glucose.]/b]
http://www.webmd.com/diet/20081212/no-carb-diets-may-impair-memory?page=1
I went back and checked. Protein does break down into glucose. Glucose is condensed into glycogen.
http://themedicalbiochemistrypage.org/gluconeogenesis.php
yup in the liver for later use....but at that stage it's not as good as glucose and not as efficient as brain fuel or anything else.
?? Glycogen is readily available fuel for your body to call on as it needs it.
http://www.ncbi.nlm.nih.gov/books/NBK21190/
"Glycogen is a readily mobilized storage form of glucose.. that can be broken down to yield glucose molecules when energy is needed."
"...Glycogen is an important fuel reserve for several reasons. The controlled breakdown of glycogen and release of glucose increase the amount of glucose that is available between meals... Moreover, the glucose from glycogen is readily mobilized and is therefore a good source of energy for sudden, strenuous activity. Unlike fatty acids, the released glucose can provide energy in the absence of oxygen and can thus supply energy for anaerobic activity."
My point is that protein IS converted to glucose which, btw, is readily used by the body
You brought up the subject of glycogen.
to be nit picky protein is actually broken down into amino acids.
but here is another study
http://journal.diabetes.org/diabetesspectrum/00v13n3/pg132.htm
"This raises the question of why, if gluconeogenesis from protein occurs, does the glucose produced not appear in the general circulation? Several theories have been suggested. The first is that considerably less than the theoretical amount of glucose (50–60%) produced from protein actually is produced and enters the general circulation, and the small amount of glucose released is matched by a corresponding increase in glucose use, if adequate insulin is available.4 Another theory suggests that the process of gluconeogenesis from protein occurs during a 24-hour period, and the slowly and evenly produced glucose can be disposed of over a long period of time.5 It is also speculated that the insulin stimulated by dietary protein causes the glucose formed to be rapidly stored as glycogen in the liver and in skeletal muscles. This glucose can then be released when insulin levels are low or glucagon levels are elevated, and the body does not identify if the glucose is from protein or carbohydrate."0 -
NorthCascades wrote: »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.
Thanks for the information!0 -
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!
With my current exercise routine, I'm sticking with what I'm doing. I was just curious one day and read about it. I've decided to limit my carbs but I'm not going to go 20-40g/day......to me I would be left starving if I didn't have some carbs. I do limit myself on processed foods, breads, sweets (the cake/candy kind) and stick to lean proteins and fruits and veggies.
1 -
Stubborn vanity pounds are what I'm targeting. From what I've read in my brief research is that [1] athletes and fitness people need carbs to refill the glycogen stores regularly. [2] Normally people who are fitness training are already insulin sensitive so there is no need for keto. [3] It is very helpful for those of us who have gotten insulin resistant over time or who are prediabetic or diabetic. [4] There is a community of people in that scenario. Keto isn't for everyone but is very useful for some.
(1) Absolutely true.
(2) Absolutely true.
(3) Very true.
(4) True.
Just writing to confirm the above.http://www.ncbi.nlm.nih.gov/books/NBK21190/
Moreover, the glucose from glycogen is readily mobilized and is therefore a good source of energy for sudden, strenuous activity. Unlike fatty acids, the released glucose can provide energy in the absence of oxygen and can thus supply energy for anaerobic activity."
And this is the reason behind #1 above.
In evolutionary times, when people got eaten by lions, it paid to be able to run real fast.
You metabolize fat with oxygen; when that doesn't provide enough energy quickly enough you start using glycogen. For most people this happens at about 80 % of their max heart rate. This is sprinting, going up a hill, etc.
Not relevant here but interesting: an athlete typically has about 2K to 2,500 kCal of readily available glycogen in the liver and muscles. But if you're a runner, you can't move the glycogen from your biceps to your legs where you need it.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
That's what I use......I have one where I can go as much as 60g of protein with just 3 scoops. No sugar and low carb. It's 100 calories/scoop but it's worth it. Mine also has a thermogenic in there as well so I feel it when my temp goes up during the middle of the day. Plus I can taste some of the pepper they use for capsasin.
0 -
If it's a sustainable diet, your body response to it and you enjoy it as a lifestyle, then it's a pro. Otherwise, it's a con. It wouldn't be sustainable for me, my body doesn't respond well, my lifting goes down the crapper and I could never sustain it.
If you don't have a medical condition that requires LCHF, then pick any diet you find sustainable, that will keep you full and allow you to achieve your goals. In the grand scheme of things, there is no one diet better than the next.1 -
I've been doing keto since the beginning of march. I was VERY concerned as I love bread, sugar, potatoes, etc. But now, I have nothing bad to say about this way of eating. I feel better, I'm very satisfied with my meals, My digestion is better, my weight is nice and steadily dropping, my mood is nice and steady now with less bouts of sadness and it's nowhere near as hard as I thought it'd be.
Moreover though, I've tried the calories in/calories out thing. Not only is counting tedious (I generally don't count carbs but stick mainly to meats, full fat dairy and low carb veggies only) but I would get obsessive and crazy on it. I'd be trying to fit all the junk into my diet just because I knew that I could if I had the calories. I'd end up overeating or simply giving up when I didn't know exactly how much X I'd eaten and couldn't track. With this way of eating, I don't have to track. I just eat food. Good for me, natural food. The urge to overeat is gone because I'm so physically and psychologically satisfied with my meals. I can't imagine going back to eating the way I was. And the few times that I've had something that was high in carbs I felt awful the next day.
I think that everyone has to find what works for them, but for my body, this has been a truly healing and rewarding change and I'll eat this way for life.6 -
mysticwryter wrote: »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!
With my current exercise routine, I'm sticking with what I'm doing. I was just curious one day and read about it. I've decided to limit my carbs but I'm not going to go 20-40g/day......to me I would be left starving if I didn't have some carbs. I do limit myself on processed foods, breads, sweets (the cake/candy kind) and stick to lean proteins and fruits and veggies.
Sounds to me like you've found something that works for you, so yeah, keep at it!0 -
Your body needs healthy fats (coconut oils, grassfed butters, etc) Carbs turn into sugar in the body if not used up. In order to burn fat you need to eat fat and lower your carb intake. You won't be hungry or feel deprived at all. I follow a high fat/low carb diet and test my Ketones every morning. Follow the 80% Fat, 15% Protein and 5% Carb rule. I've never felt better.0
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@erider0505 - In order to burn fat, you need to eat in a calorie deficit. If keto gets you there, good on you. But you don't NEED to lower carbs to lose fat.3
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Can someone explain why the breath issue isn't a problem when one eats moderate carbs and higher protein, but only becomes a problem when eating low carb and the same amount of protein?0
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