KETO
AishaBraziel
Posts: 30 Member
Anyone doing low fat keto? Looking for accountability friends.
3
Replies
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Is low fat a typo? I think by definition keto is high fat, isn't it?
I don't do keto, but that might be why there are no replies.6 -
There are lower fat keto people. Fat is not a goal and high fat is not necessary during weight loss. If you're on the Facebook, check out Real World Keto. There are a few people who do lower fat. The group can get a little crude, but there is a ton of support and science.3
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Low fat and low carb is a recipe for disaster.
Keto is a high fat, medium protein, low carb diet.11 -
trigden1991 wrote: »Low fat and low carb is a recipe for disaster.
Keto is a high fat, medium protein, low carb diet.
This ^^^^ exactly. If you're going to do something "low fat" best not to try anything resembling low carb or Keto.3 -
I am. You are more than welcome to add me2
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I've been toying with the idea of doing something low carb since I'm so freaking hungry all the time and I'm not sure if it's low leptin that can be fixed with a refeed or if it's leptin resistance and I'm SO FREAKING HUNGRY ALWAYS. I personally wouldn't go AS high in fats as some of the hard core ketoers if (and this is a really big if lol) I were to slash carbs my macros would be 130P 80F 50C... based on my figures, how low fat would you consider low fat?1
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Phatcat313 wrote: »Anyone doing low fat keto? Looking for accountability friends.
You cant do low fat keto.. keto is low carb moderate protein and high fat1 -
You cant do low fat keto.. keto is low carb moderate protein and high fat1
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Low fat keto would not be keto, it would just be low carb eating. The whole point of keto is to starve the body of carbs/sugars so it will use fat for fuel instead. If you don't put fat fuels in the tank, then the keto engine won't run. You will be burning carbs & converting excess protein to glucose that way. If you're at a large enough calorie deficit, then this will achieve your weight loss goals eventually as well, but it's not a keto diet or way of eating.2
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There's no such thing as low fat keto...3
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Keto is under 20-50g of carbs per day. That's under 80-200 kcals.
Low fat is 20-30% of your diet, and very low fat is under 20%. If you are eating 1400 kcals per day, that's about 300-400 odd kcals or 30 to 45g of fat.
That leaves 950-1100 kcals, or 240-275g, of protein per day. That's a LOT of protein for a woman unless you are very, very active. Well, even then it is still a lot.3 -
I'm not sure how anyone is defining "keto" in their heads. "Keto" refers to being in a state of ketosis which can actually happen in a number of ways, regardless of macro composition. All ketone bodies are a byproduct of fat being burned/oxidized. Full stop.
This can be done by:
1) Eating nothing. Starvation uses all available and stored glycogen, which leads to the breakdown of fat, which produces ketones.
2) Eating a very low calorie diet. Low incoming energy uses all available and stored glycogen, which leads to the breakdown of fat, which produces ketones.
3) Eating whatever you want and expending an even higher insane amount of calories. The high volume of exercise uses all available and stored glycogen, which leads to the breakdown of fat, which produces ketones.
4) Eating low fat, low carbs, and high protein AKA protein sparing modified fast (PSMF). There is little to no incoming glucose which uses all available and stored glycogen, which leads to the breakdown of fat, which produces ketones.
Be aware that none of the mentioned methods are sustainable long term, but it's proof that you don't need to eat a high fat diet to be ketotic. (Credit to Ted Naiman)
If you're doing the diet for fat loss, then ketone levels are also completely irrelevant. The ONLY time they carry any significance is if you have a derangement that requires higher levels of ketones; i.e. epilepsy, alzheimer's, parkinson's, certain cancers (debatable), psych/mood disorders (debatable), etc.
The original diet was formulated to keep epileptic children from seizing and they truly did require minimal amounts of carbs, barely enough protein to keep from wasting away, and high amounts of fat to keep ketone levels high, but not necessarily producing ketones from body fat.
You want to be burning STORED BODY FAT, not the circulating addition of incoming dietary fat, so there's no need to increase your fat beyond what is necessary for hormone regulation. You also want to keep protein adequate to prevent muscle wasting and do strength training to ensure that muscle mass stays as long as possible. Pure cardio will completely waste muscle. It's a catabolic exercise and if that's your goal because you're planning to marathon professionally, then by all means go ham. But if you want that #flexfriday booty poppin' for the #gram likes and shares, then do resistance training.
And for the love of nutrition, don't follow useless macro percentage charts for "keto." Measure and weigh your food and track according to grams, not percentages. I can eat 1g of carbs and nothing else and be 100% carbs which by definition would be absolutely anti-ketogenic as a diet, but that would be burned off and I'd be producing ketones shortly thereafter.7 -
leannepartin wrote: »Phatcat313 wrote: »Anyone doing low fat keto? Looking for accountability friends.
You cant do low fat keto.. keto is low carb moderate protein and high fat
Well, I am doing it. Lol2 -
Are you really eating 1000 calories or there abouts of lean protein?0
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Phatcat313 wrote: »leannepartin wrote: »Phatcat313 wrote: »Anyone doing low fat keto? Looking for accountability friends.
You cant do low fat keto.. keto is low carb moderate protein and high fat
Well, I am doing it. Lol
Well, you may be doing it wrong. Lol Try doing a little quality research. Just sayin'.....4 -
I may be remembering wrong, but I thought high protein (which low carb and low fat would have to be) kicks you out of ketosis.2
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I haven't been able to find any resources on "low fat keto". I've also read that high protein can kick one out of ketosis (can anyone back this up?).
The only diet I know of that is both low fat and low carb certainly isn't keto (PSMF) and is not suitable for those with a lack of nutrition and weight loss knowledge (or the faint hearted....brutal diet is brutal).1 -
FWIW, I did a low carb/low fat/high protein diet previously; it was the Dukan Diet. It did work in that I lost weight (about 10% of my body weight, which was my goal) and reversed my prediabetes. But when I discovered keto in the sense that I'm familiar with (which, as all the pp's said, is low carb/high fat/adequate protein), I found that I liked it a lot better than the low carb + low fat combo. I had a lot more positive benefits besides weight loss; my digestive system was much happier, for one thing. LCHFAP keto might be worth looking into ...1
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Worthwhile keto primer for those asking: The Keto Train to CrazyTown3
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I'd like to join this group if you'll have me. I'm working on some weight-loss and am looking into starting Keto. I've just started a little bit of it the last week or 2, but looking to go more full fledged. Definitely on the low carb no sugar train right now. Nice to meet everyone
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Phatcat313 wrote: »leannepartin wrote: »Phatcat313 wrote: »Anyone doing low fat keto? Looking for accountability friends.
You cant do low fat keto.. keto is low carb moderate protein and high fat
Well, I am doing it. Lol
Good luck with that. 2 -
nutmegoreo wrote: »I may be remembering wrong, but I thought high protein (which low carb and low fat would have to be) kicks you out of ketosis.
What's considered "high protein" though? 2g protein? 200g? 120g? And why would it kick you out of ketosis?Phatcat313 wrote: »leannepartin wrote: »Phatcat313 wrote: »Anyone doing low fat keto? Looking for accountability friends.
You cant do low fat keto.. keto is low carb moderate protein and high fat
Well, I am doing it. Lol
Well, you may be doing it wrong. Lol Try doing a little quality research. Just sayin'.....
How do you do a diet wrong if it works to lose body fat? Vegans aren't automatically healthy because they avoid red meat. They avoid processed garbage most of the time. Or at least they should until I see what they actually eat and just use veganism as an excuse to eat gluten free, high fat, high carb/sugar "vegan cupcakes" or other recreated processed food to fit the definition of vegan, which is why I also don't agree with them.
Same with the "true keto is a high (dietary) fat diet" zealots who follow words without question and without context or research. We call them ketotards. On that note, people who push for the extreme in diets (vegan, keto, paleo, etc) and don't take into account the nuances of actual premise of their diet of choice, all fall into the same category: myopic zealotry.
"True keto" is a metabolic state that naturally produces ketones as liver glycogen gets depleted and there's not enough oxaloacetate to interact with acetyl-coA to continue the citric acid cycle; therefore, producing ketone bodies as a by-product of fatty acid oxidation.
There's nothing in that biochemical process that requires a high amount of incoming dietary fat. If anyone finds a published, peer-reviewed study that specifically states that ketone metabolism must absolutely require an influx of high dietary fat, please let me know because I'd be interested in reading that study.
Otherwise, your body is perfectly fine using the "high fat" that's already abundantly stored in your love handles, belly, thighs, lower back, butt, etc. aka stored body fat. That is the "high fat" in keto. Ketones are a result - not the cause - of fat burning4 -
mrsnattybulking wrote: »I've been toying with the idea of doing something low carb since I'm so freaking hungry all the time and I'm not sure if it's low leptin that can be fixed with a refeed or if it's leptin resistance and I'm SO FREAKING HUNGRY ALWAYS. I personally wouldn't go AS high in fats as some of the hard core ketoers if (and this is a really big if lol) I were to slash carbs my macros would be 130P 80F 50C... based on my figures, how low fat would you consider low fat?
This is similar to what I often do (accidentally, as my protein goal is more like 100-110 and my fat goal around 90-100 g). I'd still consider it high fat. My understanding of low fat is that it's under 30%, and low fat keto is absurd. (I think of myself as more like LCHF, as I'm not concerned with specifically being in ketosis, and so far I find that being around 100 g of carbs or under has a positive effect on my ability to keep a deficit, although trying to do around 50 g was an interesting experiment, even if I am not keeping it up while summer fruit is in season! I like it as a winter/spring thing, though.)
Maybe OP means a protein-sparing modified fast, which would likely have you in ketosis due to low calories, but isn't really the same approach as what is normally mean by keto at all.1 -
pattyperkins927 wrote: »I'd like to join this group if you'll have me. I'm working on some weight-loss and am looking into starting Keto. I've just started a little bit of it the last week or 2, but looking to go more full fledged. Definitely on the low carb no sugar train right now. Nice to meet everyone
To find people experienced with keto and all forms of low carb, I'd recommend checking out this group: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group1 -
And PSMF or RFL wouldn't have OP anywhere near the calories she says she's consuming. And it's pretty much no fat, not low fat. It's not solely to cut fat for people who do physique or builder comps as the leanness of those folks to begin with means they won't actually drop much fat. It's more about dumping water weight/glycogen depletion.
Disclaimer: I am not promoting following either of the above protocols, they are brutal and only for the well educated within that whole dietary arena.2 -
I don't know the exact ratios because I'm not a Keto dieter but protein is also insulinogenic and converts to glucose through gluconeogenesis. If that happens in sufficient enough amount it will stop ketosis.What's considered "high protein" though? 2g protein? 200g? 120g? And why would it kick you out of ketosis?1 -
lemurcat12 wrote: »mrsnattybulking wrote: »I've been toying with the idea of doing something low carb since I'm so freaking hungry all the time and I'm not sure if it's low leptin that can be fixed with a refeed or if it's leptin resistance and I'm SO FREAKING HUNGRY ALWAYS. I personally wouldn't go AS high in fats as some of the hard core ketoers if (and this is a really big if lol) I were to slash carbs my macros would be 130P 80F 50C... based on my figures, how low fat would you consider low fat?
This is similar to what I often do (accidentally, as my protein goal is more like 100-110 and my fat goal around 90-100 g). I'd still consider it high fat. My understanding of low fat is that it's under 30%, and low fat keto is absurd. (I think of myself as more like LCHF, as I'm not concerned with specifically being in ketosis, and so far I find that being around 100 g of carbs or under has a positive effect on my ability to keep a deficit, although trying to do around 50 g was an interesting experiment, even if I am not keeping it up while summer fruit is in season! I like it as a winter/spring thing, though.)
Maybe OP means a protein-sparing modified fast, which would likely have you in ketosis due to low calories, but isn't really the same approach as what is normally mean by keto at all.
I tried this over the weekend and my fats were way high 120g(whoops lol) protein around 100-120 And carbs around 75-80 because I am okay with cantaloupe and tomatoes lol. The hunger seems to be a lot better but I also ate 1850 calories as I was super active. Going to keep playing around with these macros since I'm not married to a particular split and I have a solid understanding of thermodynamics etc. I kind of like the fats but I'm active enough I can have more carbs so I'm going to aim for being active enough to fit 100f 100p and 80ish carbs1 -
mrsnattybulking wrote: »lemurcat12 wrote: »mrsnattybulking wrote: »I've been toying with the idea of doing something low carb since I'm so freaking hungry all the time and I'm not sure if it's low leptin that can be fixed with a refeed or if it's leptin resistance and I'm SO FREAKING HUNGRY ALWAYS. I personally wouldn't go AS high in fats as some of the hard core ketoers if (and this is a really big if lol) I were to slash carbs my macros would be 130P 80F 50C... based on my figures, how low fat would you consider low fat?
This is similar to what I often do (accidentally, as my protein goal is more like 100-110 and my fat goal around 90-100 g). I'd still consider it high fat. My understanding of low fat is that it's under 30%, and low fat keto is absurd. (I think of myself as more like LCHF, as I'm not concerned with specifically being in ketosis, and so far I find that being around 100 g of carbs or under has a positive effect on my ability to keep a deficit, although trying to do around 50 g was an interesting experiment, even if I am not keeping it up while summer fruit is in season! I like it as a winter/spring thing, though.)
Maybe OP means a protein-sparing modified fast, which would likely have you in ketosis due to low calories, but isn't really the same approach as what is normally mean by keto at all.
I tried this over the weekend and my fats were way high 120g(whoops lol) protein around 100-120 And carbs around 75-80 because I am okay with cantaloupe and tomatoes lol. The hunger seems to be a lot better but I also ate 1850 calories as I was super active. Going to keep playing around with these macros since I'm not married to a particular split and I have a solid understanding of thermodynamics etc. I kind of like the fats but I'm active enough I can have more carbs so I'm going to aim for being active enough to fit 100f 100p and 80ish carbs
That sounds really good.
I think playing with it is a good idea too. Doing that helped me realize that keeping carbs around 100 g (and fats up accordingly, protein was the same) just caused me to be more satisfied and less likely to be interested in random food that appears (or unplanned food in general). So I tried going down to 50 g, which was interesting, but didn't actually feel much different (other than a brief need to adapt to it during exercise--I was sluggish for a week or two), and now there's all the local in-season delicious fruit available, so I'm probably going to have numbers more similar to the ones you mention (running a lot anyway).1
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