Just starting Keto and at a total loss.
GlassAngyl
Posts: 478 Member
I admit, measurements in math was not my best subject.. Algebra, Calculus.. easy.. Word problems and anything geometry? Forget it! So these grams and % nonsense has me lost!
I work as a pet sitter and while meeting with a potential client, a veterinarian, he took one look at my weight (300+ lbs) and enthusiastically introduced me to the ketogenic diet. He really was excited about sharing everything it has done for him and his gf.. They swear by it.. so I figured, "Why not?"
From what I understand, I should be eating 60% fat, 30% protein, and 10% carbs.. is this correct? Mfp converts this into grams (45 grams of carbs) which means NOTHING to me.. apparently I keep going over that.. (128grams) .. guess potatoes are carbs?
I am doing "ok" on protein but am having issues meeting the fat requirement?? And the recipes call for weird crap I've never heard of and have no desire to search for. I'm ok with cutting out breads and pastas. I HATE pasta and store bread so rarely ate them anyways.. I do have an unhealthy relationship with pastry type foods though. Again, I can ditch these.. but if anyone can direct me to different meal plans that use normal foods the average non-cooking person can utilize, that would be awesome..
I work as a pet sitter and while meeting with a potential client, a veterinarian, he took one look at my weight (300+ lbs) and enthusiastically introduced me to the ketogenic diet. He really was excited about sharing everything it has done for him and his gf.. They swear by it.. so I figured, "Why not?"
From what I understand, I should be eating 60% fat, 30% protein, and 10% carbs.. is this correct? Mfp converts this into grams (45 grams of carbs) which means NOTHING to me.. apparently I keep going over that.. (128grams) .. guess potatoes are carbs?
I am doing "ok" on protein but am having issues meeting the fat requirement?? And the recipes call for weird crap I've never heard of and have no desire to search for. I'm ok with cutting out breads and pastas. I HATE pasta and store bread so rarely ate them anyways.. I do have an unhealthy relationship with pastry type foods though. Again, I can ditch these.. but if anyone can direct me to different meal plans that use normal foods the average non-cooking person can utilize, that would be awesome..
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Replies
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Hi there!
I just started Keto yesterday so I'm no expert, but I'll share whatever I know!3 -
Awesome!1
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I'd forget percentages.
All that is required for keto, provided that you aren't doing a medical ketogenic diet, is low enough carbs. The rest is negotiable based on how you feel.
You only need to fool with percentages to configure your settings. Use whatever percentage that makes your carb grams under 50g. A lot of folks start at sub-20g to kickstart. Many report more appetite suppression that low. Really though, most people can achieve ketosis at or under 50g.- Carbs are a ceiling in grams.
- Protein is a range in grams based upon your height/weight/activity.
- Fill the rest of your intake with fat.
No need to eat extra fat unless you have too many calories left over and are hungry. Choosing fatty cuts of meat, cooking your veggies in yummy fat (butter or lard or coconut oil), low-carb dairy, and a small amount of nuts. That will take care of your fat. You need to stay under carbs. You need to meet your protein to retain muscle mass and for satiety. And fat is adjustable. Whatever is leftover of your calories after you pick your carbs and protein thresholds will be fat.
All those recipes...you can use coconut flour and almond flour and all that if you want to, but it isn't necessary. There are lots of simple recipes.
I suggest you go poke around either Reddit's r/keto or the Low Carber group here on MFP. Or do both. R/keto has a great FAQ. It led me to keto in the first place. The Low Carb group has an info library and a thread library of discussions on various questions people regularly have.
Keto is as complicated as you want to make it. I lost all my weight using it. I did not use complicate recipes. Ain't nobody in my house got time fo' that.
Now I'm just low-carb (under between 100-120g).13 -
GlassAngyl wrote: »I admit, measurements in math was not my best subject.. Algebra, Calculus.. easy.. Word problems and anything geometry? Forget it! So these grams and % nonsense has me lost!
I work as a pet sitter and while meeting with a potential client, a veterinarian, he took one look at my weight (300+ lbs) and enthusiastically introduced me to the ketogenic diet. He really was excited about sharing everything it has done for him and his gf.. They swear by it.. so I figured, "Why not?"From what I understand, I should be eating 60% fat, 30% protein, and 10% carbs.. is this correct?Mfp converts this into grams (45 grams of carbs) which means NOTHING to me.. apparently I keep going over that.. (128grams) ..guess potatoes are carbs?I am doing "ok" on protein but am having issues meeting the fat requirement?? And the recipes call for weird crap I've never heard of and have no desire to search for. I'm ok with cutting out breads and pastas. I HATE pasta and store bread so rarely ate them anyways.. I do have an unhealthy relationship with pastry type foods though. Again, I can ditch these.. but if anyone can direct me to different meal plans that use normal foods the average non-cooking person can utilize, that would be awesome..6 -
As far as simple recipes:
start with http://www.genaw.com/lowcarb/
The Low-carb Group has over 20 sites in their library, and I'm betting if you ask the members they have personal experience with sites that use less specialty items. http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group. I bet they'd even have suggestions on alternative recipes to complicated ones you've already looked over.
I'm not as much a help on that, as I just mostly used normal recipes and converted them to LC. I have a family of 7 to feed so my modus operandi was KISS. I eliminated starches and replaced them with green above-ground veggies and low-carb dairy. I've found investing in liquid sucralose for any needed sweetener invaluable.
I'm was seriously so boring. I made meat, cooked a veggie in butter or bacon grease. Sometimes added cream or cheese. That's it. It was tasty, and I'm a creature of habit so it worked.3 -
When I'm trying to loose weight consistently (I've been on a break lately), a low carb diet works for me but I stick to 100 grams of carbs or less, otherwise I get crabby. Most of my meals include lean meat (chicken, fish, etc), cheeses, dairy, nuts, and lots of salads.
Usually for breakfast I'll have an egg (either in an omelette with veggies & cheese) and some ham or bacon. Sometimes I'll use the same ingredients and make a breakfast sandwich with an english muffin - but then you have to make sure you count the carbs.
For lunch it's usually some lunch meat and cheese, just eat it as is, not in a wrap or sandwich or anything, and a piece of fruit or veggies. Also I frequently have a can of tuna with some mayo, and a piece of fruit or veggies.
Typically a dinner plate for me would consist a third of the plate being protein, a third or a little more of veggies, and then a small portion of a carb - typically a pasta side or potato.
Gotta be careful with veggies and fruits, cause of lot of them do have carbs - ESPECIALLY potatoes. Also sugars are essentially sneaky carbs, so you gotta be careful with them as far as fruits go.1 -
kommodevaran wrote: »GlassAngyl wrote: »I admit, measurements in math was not my best subject.. Algebra, Calculus.. easy.. Word problems and anything geometry? Forget it! So these grams and % nonsense has me lost!
I work as a pet sitter and while meeting with a potential client, a veterinarian, he took one look at my weight (300+ lbs) and enthusiastically introduced me to the ketogenic diet. He really was excited about sharing everything it has done for him and his gf.. They swear by it.. so I figured, "Why not?"From what I understand, I should be eating 60% fat, 30% protein, and 10% carbs.. is this correct?Mfp converts this into grams (45 grams of carbs) which means NOTHING to me.. apparently I keep going over that.. (128grams) ..guess potatoes are carbs?I am doing "ok" on protein but am having issues meeting the fat requirement?? And the recipes call for weird crap I've never heard of and have no desire to search for. I'm ok with cutting out breads and pastas. I HATE pasta and store bread so rarely ate them anyways.. I do have an unhealthy relationship with pastry type foods though. Again, I can ditch these.. but if anyone can direct me to different meal plans that use normal foods the average non-cooking person can utilize, that would be awesome..
My sil thought it was rude as well, but I was the one there. He wasn't trying to be rude.. it was like he wanted desperately to share his success with someone who could benefit from his experience. It did throw me off a bit and I slipped up with a "da fu**?!" Which made him laugh.. and I was hired so apparently my lack of professionalism didn't throw him off..
I tried to just "eat less" but it didn't work for me. I keep binging when I feel like I'm starving. It's the main reason why I want to try this. So far all I have heard is how a higher fat diet has helped with others cravings. I'm aiming for a hunger control diet and vegetarian does not cut it.. nor does trying to balance my normal eating habits.6 -
I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.32
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mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.16 -
I don't do Keto, but I like to keep my carbs low. It tends to keep me full, I can still kinda eat what I want, and nothing is off limits. Which means I may eat bread, pasta, pretzels, and potatoes, but limited...
Eggs, breakfast meat, lean lunch meats, cheese, lower sugar veggies and berries tend to be my go tos. I tend to not shy away from processed foods as much as I should - but they don't seem to bother me (make me hungry, make me feel bad, etc). Also, I really like Quinoa (which yes, is a carb, but it's also high in protein). Avocados and Salmon will supply you with good fat and they are very tasty. Full Fat Greek Yogurt (if you don't have issues with dairy). Cooking in coconut oil, olive oil, etc. Peanut Butter (which I have to limit because I could eat the whole jar with a spoon).
Now, saying all this, I still really have to watch my calories while I'm eating this way. I tried doing South Beach a long time ago and ate all the things they said to and none of what they didn't and didn't lose weight in over a month because I was eating too much.
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@GlassAngyl It seems like you might benefit from this:
I don't do keto, but people I know who do eat low-carb veggies (like broccoli, cauliflower, spinach, etc.), a moderate amount of protein from meat and lots of fat (avocados, nuts, oils, etc.).
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mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
Ketosis is not a dangerous state. Many people slip into ketosis overnight while they are sleeping. While they are pregnant. While sick and can't eat for a day or 2. While a breastfeeding infant. Ketosis is a natural body process.
Diabetic ketoacidosis is what you are thinking of. Nutritional ketosis is ketone concentrations below about 5 or 6mmol/L. Those that high are people doing extended fasts, like for weeks. Even people who try to get higher just can't, because their pancreas is functioning. Ketoacidosis is above 15mmol/L. T1 diabetics have to worry about it since they cannot produce insulin. And T2 diabetics who have uncontrolled very high blood sugars and cannot produce enough insulin or cannot control it with injected insulin. Ketoacidosis occurs because of sky-high blood sugar AND not enough insulin. If you have a properly functioning pancreas, you can't go into diabetic ketoacidosis.
Of course there's ketoacidosis which occurs in severe alcoholics, but that's entirely different than nutritional ketosis as well.
Right, keto is not magic. It's a tool to achieve a calorie deficit.
But there's nothing unhealthy about about doing keto or low-carb.33 -
I lost about 50 pounds (235 -> 180) in a relatively short while on low-carb, though quite a while ago. At that time, since I had a lot to lose, I was not paying much attention to %s or #s. Most important thing was to know I had a set of foods that I enjoyed and could stick with for several months that were effectively zero or very low-carb. Meat, fish, eggs, and cheese. To the extent I ate a snack, it was peanuts. Very unsophisticated, but that was my experience and very successful, for me. I've transitioned over to more balanced eating and range between 80g and 145g of net carbs daily, but that number is particular to me, of course.4
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GlassAngyl wrote: »kommodevaran wrote: »GlassAngyl wrote: »I admit, measurements in math was not my best subject.. Algebra, Calculus.. easy.. Word problems and anything geometry? Forget it! So these grams and % nonsense has me lost!
I work as a pet sitter and while meeting with a potential client, a veterinarian, he took one look at my weight (300+ lbs) and enthusiastically introduced me to the ketogenic diet. He really was excited about sharing everything it has done for him and his gf.. They swear by it.. so I figured, "Why not?"From what I understand, I should be eating 60% fat, 30% protein, and 10% carbs.. is this correct?Mfp converts this into grams (45 grams of carbs) which means NOTHING to me.. apparently I keep going over that.. (128grams) ..guess potatoes are carbs?I am doing "ok" on protein but am having issues meeting the fat requirement?? And the recipes call for weird crap I've never heard of and have no desire to search for. I'm ok with cutting out breads and pastas. I HATE pasta and store bread so rarely ate them anyways.. I do have an unhealthy relationship with pastry type foods though. Again, I can ditch these.. but if anyone can direct me to different meal plans that use normal foods the average non-cooking person can utilize, that would be awesome..
My sil thought it was rude as well, but I was the one there. He wasn't trying to be rude.. it was like he wanted desperately to share his success with someone who could benefit from his experience. It did throw me off a bit and I slipped up with a "da fu**?!" Which made him laugh.. and I was hired so apparently my lack of professionalism didn't throw him off..
I tried to just "eat less" but it didn't work for me. I keep binging when I feel like I'm starving. It's the main reason why I want to try this. So far all I have heard is how a higher fat diet has helped with others cravings. I'm aiming for a hunger control diet and vegetarian does not cut it.. nor does trying to balance my normal eating habits.
But you can still have appetite or cravings. This is also completely normal. You don't have to eat every time you want to. You can choose not to. Almost everybody has excess appetite and need to stop themselves from eating from time to time.
If you choose to abstain from your favorite foods, it will work. If you tell yourself can have it any time, but choose not to have it right now, it will work. But if deny yourself something you love, from fear/desperation/ignorance, you will miss it. If you miss something you can have any time, you'll crave it more and more, and soon you'll cave.
I implied hunger can't be measured. That's not quite true. Use the hunger scale - there are several formats, some explain the difference between hunger and cravings, and you can google it, but one is like this:
0 = Running on fumes, starving, hangry, and you need something NOW. Once you eat, it will probably take a while for your stomach to register that it’s full and at this point you are prone to overeating.
3 = Hungry and in need of refueling. But if you don’t eat now or for the next 30 minutes, you’ll survive.
5 = Neutral, you could go for at least another hour without eating.
7-8 = Feeling full and satisfied. You could eat a little more before you hit the discomfort zone.
10 = Overly stuffed to the point of discomfort, similar to how you might feel if you overate at Thanksgiving dinner.
You may have to find your own individual signs, and it can be very interesting. You will experience that hunger comes and goes, and that it's not an emergency - even though it can feel exactly like that until you learn to feel more safe. Having regular meals and getting in good nutrition is a crucial part in this process. So is having meals you will look forward to. It's easier to wait for something you want and know you will have.
In order to make this work, it all has to come together:
Meal planning. Schedule meals (you may have to schedule time for meal planning, initially) you want to eat at times that fit into your day. Breakfast, lunch and dinner are normal breaks in peoples' days. If there are no such breaks in you day, create them. This is important.
All foods and ingredients you need (and don't have already) goes on a list - this is your shopping list.
Schedule time to shop for groceries, go shopping, bring your list, and follow it.
Schedule time to cook. Cooking doesn't have to be elaborate or time-consuming. But you should expect to spend 15-35 minutes per day for the main meal.
Sit down and enjoy your food, in company if you can and want.
Pay attention to how this makes you feel, before, during and after eating.
Linked to eating, is exercise and sleep. Aim to exercise moderately, at least getting in some movement during the day, and 8 hours of undisturbed sleep.
After doing this for a while, you may notice that you are calmer and more aware, maybe even getting more assertive and confident. This will in turn make it easier to stick to your food plan. And if you stick to your food plan, you lose weight. Which is what we mean whe we say "just eat less".3 -
If I were you I'd purchase and read The Keto Diet by Leanne Vogel. There are many books by doctors on the topic, but I think she does the best job of breaking it down, keeping it real, and also a healthy mentality. Keto totally works, and the way this book describes it, avoiding dairy, you don't feel like a greaseball. Win win win. Good luck!3
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Carbs are basically foods from plants. If it is not a meat, egg or dairy product, is probably has carbs.... although some meat, eggs and dairy products have carbs (sugar) added to them too like sausages or flavored yogurt.
Carbs are foods that break down into simple sugars like glucose or fructose (the sweet part of fruit or table sugar). All carbs break down to simple sugars once you eat them: candy, potatoes, cucumber, honey, cauliflower, grapes, raisins, rice, pasta, bread, cake, etc.
As a very general rule, highly processed foods made with flours, sugars and grains tend to have the most carbs (muffins, cereal, candy, etc). Then would probably come tropical and dried fruits like grapes and raisins, figs, mangos, and bananas. Root vegetables also have a lot of carbs (potatoes, yams, turnips, carrots, etc). Most fruits are higher in carbs than veggies (compare an apple to a salad) so most who are eating ketogenic tend towards veggies - more volume for the carbs you eat.
Do note that ketosis is not at all dangerous. Diabetic ketoacidosis, as mentioned earlier, is the dangerous one. a very separate state. In fact most who stick with keto do so because it helps their health and they feel better doing it.
Good luck.
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MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.10 -
I did keto for a bit, do low carb (not keto) now, because I like it but think eating more vegetables is important and enjoy eating fruit in the summer.
It is absolutely NOT necessary for weight loss, but if you are interested worth a try.
Agree with baconslave that the Low Carb group is a good place for information on how people do keto and other kinds of low carb diets.
As to the specific questions:GlassAngyl wrote: »From what I understand, I should be eating 60% fat, 30% protein, and 10% carbs.. is this correct? Mfp converts this into grams (45 grams of carbs) which means NOTHING to me.. apparently I keep going over that.. (128grams) .. guess potatoes are carbs?
Yeah, potatoes have some protein and a bit of fat, but are mostly carbs.
Grams is actually a good approach, better than percentages. I'd recommend under 50 g carbs for keto (if you are active you can do more -- I was in ketosis and was more like under 60 g carbs, but it was around 35 g net carbs (net carbs is total carbs minus grams of fiber if you are in the US or Canada where fiber is commonly included within carb counts). For protein, during weight loss a good goal is .8 g per lb of your healthy goal weight (for me this was around 100 g). And then the rest fat, whatever that is -- will vary based on your goal calories.And the recipes call for weird crap I've never heard of and have no desire to search for. I'm ok with cutting out breads and pastas. I HATE pasta and store bread so rarely ate them anyways.. I do have an unhealthy relationship with pastry type foods though. Again, I can ditch these.. but if anyone can direct me to different meal plans that use normal foods the average non-cooking person can utilize, that would be awesome..
You DO NOT need special keto recipes.
How I ate when doing keto:
Standard breakfast -- easy for me because I like eggs, I did a 2 egg omelet with lots of vegetables and some feta cheese, cooked in some kind of oil or butter (or sometimes I added some bacon and cooked the bacon first and the omelet in the fat). If I wanted more protein I might have some cottage cheese or greek yogurt on the side (full fat is better for keto, but watch the calories), or I might have a little avocado.
Other meals I built around a source of protein (usually meat/fish, although I discovered black soy beans, which are low carb) and vegetables. I'd cook the vegetables in oil or butter (or if a salad, use a dressing made from olive oil and vinegar). I'd add some nuts on the side or avocado or cheese. If doing a low fat cut of meat like skinless chicken breast or fish I might do a bit of a sauce involving more fat, but really cooking with fat and not going super low fat for my choice of protein and having various higher fat items in the rest of my day (like nuts and avocado and eggs and full fat dairy and olives and maybe some coconut milk).3 -
mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
If you're so stinkin' sick & tired of hearing about keto diets, stop checking out keto threads, lol.
Nope, nothing magical about carb calories versus any other calorie & CICO still applies. But lots of people find keto/low carb diets provide greater satiety & appetite control. It works for some people, not for others.19 -
MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
I can't really speak for anyone else, but it could be that a lot of keto/low carbers totally understand it's not magical. The OP didn't suggest that either she or the individual recommending it to her felt it was magical or anything beyond CICO. I often see anti-keto comments on these threads from people who toss that assumption in there, when it was never implied. The OP's client simply found a way of eating that worked well for him & his girlfriend & enthusiastically shared it with the OP.
I once commented that a low carb diet was the key to my success & another commenter assumed I somehow meant carb calories are different from other calories. There are other factors that keto/low carbers appreciate beyond calories, like appetite & satiety.14 -
I'm day three keto. But how simple is this.
Fried eggs (2) for breakfasted fried in the bacon fat. And two strips of bacon. Dinner 6 oz of steak cooked inside with a little garlic and Irish butter and 3 cups broccoli and cauliflower steamed with Irish butter. ( eyeball amount their so hard to size.)
You don't have to get to technical with the food. Start simple and when you start getting tired of plain veggies and steaks then Learn some easy stuff.
And from what I learned it's 5% carbs 25% protein and 70 % fat
It's all trial and error for us newbies but from what I've seen and heard so far it seems like the best fit.
Good luck. Add me if you would like2 -
I do low carb high fat (not keto) and absolutely love it. It's no more successful than simply eating less than you burn but for me, the benefits go far beyond losing weight. My mind is clearer, skin is clearer (25 but my face still hasn't recovered from puberty), I have much more energy and generally just happier. I love it because I don't get hungry and I don't have cravings. Like every way of eating, It's only as complicated as you make it. You don't need to follow recipes, You can just skip or replace high carb foods. Instead of potatoes, have butternut squash. Instead of pasta, have pulses. Instead of a sandwich, have it as a salad. A typical day for me is something like:
Breakfast- eggs and vegetables or whatever is in the fridge - chicken, salmon, cheese etc
Lunch - usually more eggs, or large salad filled with a protein, olives, and regular salad veg
Dinner - meat or fish and veg, sometimes stir fry or stew
Once you have the basics down, there literally is no end to the possible things you can make. Low carb I'd basically just a little stricter than a regular balanced diet, It doesn't need to be hard work.7 -
MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
I guess the "magical" thing about keto for me was that it decreased my appetite and pretty much nixed my cravings, which made losing weight effortless.
If people who have struggled with their weight/appetite/cravings for years also have this same experience, then it could feel magical to them too.21 -
MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
I can't really speak for anyone else, but it could be that a lot of keto/low carbers totally understand it's not magical. The OP didn't suggest that either she or the individual recommending it to her felt it was magical or anything beyond CICO. I often see anti-keto comments on these threads from people who toss that assumption in there, when it was never implied. The OP's client simply found a way of eating that worked well for him & his girlfriend & enthusiastically shared it with the OP.
I once commented that a low carb diet was the key to my success & another commenter assumed I somehow meant carb calories are different from other calories. There are other factors that keto/low carbers appreciate beyond calories, like appetite & satiety.
Fair enough, thank you. I realize I am generalizing. (And I have done keto in the past) I see many, many Keto threads where people are so focused on the macros with no mention at all of a calorie deficit - as if they can lose weight purely by certain macros. That's where my mention of "magic" comes in. OP had questions about macros, and no mention of target calories, so i was "triggered."
3 -
Christine_72 wrote: »MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
I guess the "magical" thing about keto for me was that it decreased my appetite and pretty much nixed my cravings, which made losing weight effortless.
If people who have struggled with their weight/appetite/cravings for years also have this same experience, then it could feel magical to them too.
But that's a different subject entirely. I don't ever criticize anyone's personal choice, because I know how much behavioral strategies and "mind tricks" of all kinds play an important role in weight loss.
It's usually not presented the way that you describe it. It is presented as a type of alchemy by the "true believers", a magical plan that operates outside the laws of physics.
And then you have situations like the OP--someone for whom it is totally unsuited right now being pushed into it by someone with no expertise.9 -
mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
I am so sick & tired of people failing to understand that ketosis and ketoacidosis are not the same.
http://www.healthline.com/health/ketosis-vs-ketoacidosis
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mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
I am so sick & tired of people failing to understand that ketosis and ketoacidosis are not the same.
http://www.healthline.com/health/ketosis-vs-ketoacidosis
That's probably why she got the "woo." Not because of the bit about keto not being "magical." That's true. It's the misinformation about ketosis being dangerous. I'm tired of it, too, but it does sound similar, and it is about ketones. One is healthy, and the other is deadly, but can only go wrong if multiple systems are failing.
Keto is the "it thing" right now. But like I said, it's a tool. Very effective for many, but also not perfect for everyone.
And...pssssst...you still have to count calories...4 -
@GlassAngyl It seems like you might benefit from this:
I don't do keto, but people I know who do eat low-carb veggies (like broccoli, cauliflower, spinach, etc.), a moderate amount of protein from meat and lots of fat (avocados, nuts, oils, etc.).@GlassAngyl It seems like you might benefit from this:
I don't do keto, but people I know who do eat low-carb veggies (like broccoli, cauliflower, spinach, etc.), a moderate amount of protein from meat and lots of fat (avocados, nuts, oils, etc.).
This is helpful! I was wondering where fats come from without having to fry everything..2 -
mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
I don't believe it's for everyone or some magic fix.. I will try anything that will help me not feel hungry. I use to never feel hungry. I would skip several days of eating because I'd forget. Back then I wasn't fat either. But now I can easily eat over 3k worth of calories and feel frustrated because I'm STILL hungry! That's messed up! That isn't normal! If keto will help me not feel hungry, it's my miracle diet.. I wanted to go vegetarian.. I'm not a fan of meat and I don't like most nuts... I also feel kinda sad for the animals because they all have such distinct personalities.. But that failed the first week. So far with eating mostly meat and veggies (and potatoes..0 -
MommaGem2017 wrote: »MommaGem2017 wrote: »mmcguire876 wrote: »I am so stinkin' sick & tired of hearing about the whole 'Keto'/low-carb diet phase! It's a sham the diet industry has people hooked on, just like the low-fat craze in the '80's and '90's. Nothing healthy about doing keto and low carb. In fact, being in a ketogenic state is actually dangerous. Why do you think diabetics die when they get ketogenic? Non diabetics aren't immune to the dangers of keto genics either. Carbs are absolutely necessary and healthy. People run into trouble when they OVEReat carbs or eat the wrong type/too many carbs. Overeating any of the macronutrients will lead the body to storing it as fat.
^^THIS, so this^^ A keto diet is really not a magic pill.
I keep getting woo'd for this, but seriously... a keto diet is not some magical way to lose weight. Following a keto diet... with a calorie deficit... will help you lose weight. But ANY kind of diet structure, with a calorie deficit, will do it. If the OP is "at a total loss" I want to make sure she knows that a simple CICO is also an option for her.
Yeah I agree - not "woo" at all. It ISN'T a magic pill. But what we need to understand is that the OP has already stated that they tried "eating less" and failed. So possibly "a simple CICO plan" won't work for them. There are a lot of people that can't stick to "just" CICO. They need more rules, more structure. I think the Keto thing gives them that. My take on it is that all it does is push more protein in the diet so you are more satiated, restrict the carbs (which can be calorie-heavy and not at all satiating) and wind up consuming less calories over all. It's just another way to get there.7
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