KETO
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AishaBraziel
Posts: 30 Member
Anyone doing low fat keto? Looking for accountability friends.
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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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