Ketogenic

Pocatello_Ravenclaw · January 2018

I'm thinking of starting a keto diet in the next week or so. Any others on this thing have and success or tips? What do your shopping lists look like, and do you have a meal plan?

kommodevaran · January 2018

Why are you considering this? To lose weight, for health reasons, or just to try something different?

megs_1985 · January 2018

Keto is only good if you have diabetes or epilepsy otherwise it hasn't been shown to be any better than a normal cico diet. Carbs aren't evil.

fb47 · January 2018

Pocatello_Ravenclaw wrote: »

I'm thinking of starting a keto diet in the next week or so. Any others on this thing have and success or tips? What do your shopping lists look like, and do you have a meal plan?

You can use the search function, this subject has been done to death, you even have a community for keto.

With that said, my question is why you want to do keto? The reason why I ask that question is because many want to do it because they heard magical myths about it like:
1) Carbs make you fat
2) Some Doctor (who happens to be selling a book on keto) is telling you all these wonderful benefits
3) It's the best weight loss diet.

When I hear those 3 answers, I cringe. I would tell you that the only reason you should start keto is either because of:
1) Health issues which requires you to eat little to no carbs by your doctor
2) You are undisciplined because everytime you eat carbs, you go in a food binge
3) You enjoy and can live with eating just fats and protein.

The most important thing when it comes to weight loss is that you must enjoy your diet or else it won't work in the long run, you will give up. If keto is not your thing, the good news is that the golden rule is that you need to be in a caloric deficit, so there are other diets that will work just as good as keto. And if you choose keto, make sure that you are still in a caloric deficit, your body will not ignore the fats as calories, they still do count. Also be wary that a keto can make you feel flat at the gym since the body prefers using carbs for fuel and not fats.

squeeeyk · January 2018

I started it and I'm on my 4th week as I have psoriatic arthritis and it really helps with inflammation. As a breadaholic, I can say it was a tough transition, but has been beneficial. I still count calories as it's always going to be CICO, but this switch has done several things for me that I find very sustainable in the long run.

1) it made me get rid of all the crappy foods in my house and cleared a bunch of space up for healthy things.
2) I eat a lot more veggies. I didn't dislike veggies before, but when given an option for salad vs potatoes or bread the obvious winner was always the carby foods.
3) I cannot take medications for my arthritis as I'm breastfeeding and planning on having more children soon. So, so this diet has really helped me manage the pain.
4) I don't get hungry! This is such a huge thing for me that regular CICO without carb moderation never did for me...probably because I pretty much lived on them.
5) I have less stomach issues overall. Meals don't make me feel sick or sluggish like they used to and I often eat less because I'm satisfied on a lesser amount.

There's a few other benefits I didn't mention here that may not really apply to everyone else, but these are the big ones. I love it even though it's fairly restrictive. I still get to have carbs here and there, but I'm choosy about them, so they have to count. He'll, I even ate KFC the other day with some mashed potatoes and kept within my range. I can't speak for everyone else and I can't say the diet is magic because it really is about CICO, but I won't be going back to how I used to eat.

MonkeyMel21 · January 2018

I haven't done it but a friend of mine did and I just thought I'd warn you that you might start smelling kind of gross and/or have really gross breath. But for her it was worth it, soooo...

StarvingDiva · January 2018

I do keto and I am pcos and it has been amazing for me. All my cholesterol numbers have gone down in just 6 months. My grocery list is pretty basic. I eat a lot of mushrooms, eggs, salmon, tuna, I also eat fermented foods like kimchi and sauerkraut which really is a good part of Keto that nobody ever seems to mention, they focus so much on the fat portion of it. I consider myself cured of chronic IBS-D just from eating this way for 6 months, it's been amazing. I still track all my calories etc and do my macros. I do IF as well 16/8 every day and work out fasted. My body changes are significant. I have stopped focusing on the scale and the "weight" because I work out a lot so I'm more focused on my body changes, with tape measure and my clothes. The scale just frustrates me. I have always done low carb, but keto has changed my stomach issues and inflammation greatly and the first time in my adult lifehood that my cholesterol is finally almost normal.

Just to add, I know you asked about meal plans. I followed a meal plan from Maria Emmerich's cookbook, and I pretty much eat them even now after the first 30 days, she's got amazing recipes so I always go back to it, for ideas. But pinterest is your friend if you are looking for meals. I would recommend not getting caught up with cheese at every turn like some people do. I limit my cheese, because dairy does seem to be a hindrance for me. Some people eat cheese until it's coming out of their ears.

Its not for everyone but I haven't felt this good in a long time.

StarvingDiva · January 2018

MonkeyMel21 wrote: »

I haven't done it but a friend of mine did and I just thought I'd warn you that you might start smelling kind of gross and/or have really gross breath. But for her it was worth it, soooo...

HAHA Yes the dragon breath is off putting, typically if she takes chlorophyll it goes away.

angeladrosinis · January 2018

Pocatello_Ravenclaw wrote: »

I'm thinking of starting a keto diet in the next week or so. Any others on this thing have and success or tips? What do your shopping lists look like, and do you have a meal plan?

Hi, yes. Today is my day 14. I am very energetic and so far I have lost 6 pounds. My husband has lost 8pounds. I have been using the ketone urine test and the blood test to make sure I am on ketosis. I feel more alert and really have no complains so far.

mmapags · January 2018

angeladrosinis wrote: »

Pocatello_Ravenclaw wrote: »

I'm thinking of starting a keto diet in the next week or so. Any others on this thing have and success or tips? What do your shopping lists look like, and do you have a meal plan?

Hi, yes. Today is my day 14. I am very energetic and so far I have lost 6 pounds. My husband has lost 8pounds. I have been using the ketone urine test and the blood test to make sure I am on ketosis. I feel more alert and really have no complains so far.

You do realize that most of that 8 lbs was water weight and not all fat loss, right?

murp4069 · January 2018

I did keto for about 4 months last year and was completely miserable. Just putting this out there for another point of view as there seem to be several keto success stories and not really any posts from people who tried it and it didn't work for them.

I didn't do it for health reasons like some of the posters above, I did it just to try it as I tend to be a carb binger. I was very strict about it, but never experienced the energy increase and felt very heavy all the time and occasionally nauseous. After 4 months or so, I knew that keto was not working for me at all and I started working more carbs back into my diet. My energy increased immediately and I stopped feeling heavy all the time. I'm doing much better back on my regular routine of CICO with moderate carbs.

I've got a friend that really thrives on it, so I don't really have negative feelings toward the diet. It just simply didn't work for me. Keto is extremely trendy in the diet world right now, and I think people need to know that it does not work for everyone. That said, because it's so trendy there are tons of recipe books, keto meal plan books and online resources, and lots of meal ideas on Pinterest as well, some of which were very tasty. I still prepare meals and sides here and there that I used to make while doing keto (for example, using cauliflower and nutritional yeast to make a creamy sauce - yum!)

lemurcat12 · January 2018

Like others have said it doesn't cause any more weight loss than any other diet, but some find it easier to keep a deficit on it (I'd say that might matter more if you've been struggling to keep a deficit, although I would probably try just cutting carbs some first), and others really enjoy it.

I don't believe it has any health benefits except for some rare conditions (epilepsy) when presumably it would be prescribed by a doctor. That said, I think it is ONE way that can help to control IR or T2D, so might be something to try if it appeals to you (or doesn't sound impossibly hard). You can do keto healthfully or not, IMO.

Good source for information and others doing it: https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

What to buy, from my own perspective: lots of non-starchy vegetables, I think these still should be consumed at most meals. Eggs, full fat dairy, meat (I personally found fatty fish a good option). Part of the fun of keto is being able to eat meals/foods that feel indulgent, so what high fat, low carb foods do you like? Buy them. I ate somewhat more cheese, olive oil, and nut butters when doing it (nuts and nut butters are kind of higher carb if you are doing really low carb, though -- I struggled to fit them in sometimes at 60 g total carbs (which was quite a bit lower carb if you focus on net and thus ketogenic)). Other options if you would miss beans are black soy beans, which are so high fiber that net carbs are very low. And, of course, avocados.

mom2rlkb · January 2018

I would tell All of you go look at Common sense Ketogenics . It is not about CICO . that path leads to yoyo dieting . I have hypothyroidism and post menopause with rheumatoid arthritis and other autoimmune problems . 57 y/o and female I have never been able to loose weight following a ketogenic diet I have lost almost 50 pounds in 6 months have energy a normal blood glucose level and my thyroid is improving and little or no arthritis pain. I eat 2100 calories every day. I eat to my total daily energy expenditure and I just do normal activity. think about this the medical community and food processing industry profit from your continues poor health and consumption of junk carbs. Ketosis is only unhealthy to uncontrolled Diabetics. There are many doctors beginning to see the health benefits of this style of eating for everyone. It is not a carb free style but green leafy veggies in low amounts controlled levels of proteins and lots of fats. There are definite benefits for health but health is an individual journey just don't let the propaganda machine direct your travels.

lemurcat12 · January 2018

mom2rlkb wrote: »

I would tell All of you go look at Common sense Ketogenics

Why? In that no traditional human diets put people regularly in ketosis, the idea that we ALL ought to focus on being in ketosis makes no sense to me. Can it be helpful for some people? Sure, as I said above, but insisting that it's right for everyone is why people get frustrated with the evangelism sometimes. Why assume that because it worked for you that everyone should do it?

It is not about CICO

To the contrary, that on keto your calories in were less than calories out is WHY you lost weight. CICO is not a diet or way of eating, it explains how weight loss, gain, maintenance happens.

that path leads to yoyo dieting

Nope, that doesn't make any sense.

And are you seriously claiming that people who keto don't yo yo and that everyone who does not to keto does? What is your evidence for that?

mwillder1 · January 2018

I've been following a low carb eating lifestyle for 4 months now and it's been great. I do also track all my food religiously in MFP, as others have suggested you do. I've found it to be a fantastic and sustainable way to eat. It's reduced cravings for sugar/carbs--these have traditionally been my downfall--and I find myself eating a lot more salad that I used to. I've had great energy levels as well.

I've lost 22lbs in 16 weeks, with no more vigorous exercise than simply walking for 30 minutes at lunch.

I struggle with what many people post here on MFP about a calorie being a calorie. Sure, in terms of them all being a unit of energy, but the impact of, say 100 calories of a Krispy Kreme donut isn't the same as 100 calories coming from healthy fats from an avocado or salmon. Not than many posters would advocate us consuming only donuts, but carbs do impact our physiology in ways that aren't exactly positive.

What happens after a calorie hits body is really important, and I've found that keto/low carb lifestyle has helped me tremendously.

3bambi3 · January 2018

mwillder1 wrote: »

I've been following a low carb eating lifestyle for 4 months now and it's been great. I do also track all my food religiously in MFP, as others have suggested you do. I've found it to be a fantastic and sustainable way to eat. It's reduced cravings for sugar/carbs--these have traditionally been my downfall--and I find myself eating a lot more salad that I used to. I've had great energy levels as well.

I've lost 22lbs in 16 weeks, with no more vigorous exercise than simply walking for 30 minutes at lunch.

I struggle with what many people post here on MFP about a calorie being a calorie. Sure, in terms of them all being a unit of energy, but the impact of, say 100 calories of a Krispy Kreme donut isn't the same as 100 calories coming from healthy fats from an avocado or salmon. Not than many posters would advocate us consuming only donuts, but carbs do impact our physiology in ways that aren't exactly positive.

What happens after a calorie hits body is really important, and I've found that keto/low carb lifestyle has helped me tremendously.

Why is it always all donuts all the time vs. a balanced meal with keto people? Who are these people eating just Krispy Kreme every day? And, if I'm hitting all of my nutrition goals, what's wrong with me having a donut? How will a donut negatively impact my health if I am meeting all of my macro and micro nutrient goals?

3bambi3 · January 2018

mom2rlkb wrote: »

I would tell All of you go look at Common sense Ketogenics . It is not about CICO . that path leads to yoyo dieting . I have hypothyroidism and post menopause with rheumatoid arthritis and other autoimmune problems . 57 y/o and female I have never been able to loose weight following a ketogenic diet I have lost almost 50 pounds in 6 months have energy a normal blood glucose level and my thyroid is improving and little or no arthritis pain. I eat 2100 calories every day. I eat to my total daily energy expenditure and I just do normal activity. think about this the medical community and food processing industry profit from your continues poor health and consumption of junk carbs. Ketosis is only unhealthy to uncontrolled Diabetics. There are many doctors beginning to see the health benefits of this style of eating for everyone. It is not a carb free style but green leafy veggies in low amounts controlled levels of proteins and lots of fats. There are definite benefits for health but health is an individual journey just don't let the propaganda machine direct your travels.

Are you really saying that there is some global conspiracy between all doctors everywhere and Big Food to make everyone sick on carbs? And are you then saying that there is no monetary gain for companies promoting their keto products? I bet Big Avocado is making a killing.

lemurcat12 · January 2018

mwillder1 wrote: »

I struggle with what many people post here on MFP about a calorie being a calorie. Sure, in terms of them all being a unit of energy, but the impact of, say 100 calories of a Krispy Kreme donut isn't the same as 100 calories coming from healthy fats from an avocado or salmon.

The difference between a Krispy Kreme donut and an avocado and salmon isn't a difference between the type of calories (calories don't come in types), but because other things about those foods are different, and no one denies that. If you think people do, you aren't understanding what is being said.

Also 100 cal of avocado = 9.16 g fat, 5.33 g carbs, 1.25 g protein, decent amount of fiber
100 cal of wild caught salmon = 4.59 g fat, 14.14 f protein, no fiber
100 cal of KK donut = 6 g fat, 11 g carbs, 1 g protein, 1 g fiber

So the donut has more fat than the fish (and gets more of its calories from fats than from carbs). To suggest this shows the superiority of fat is odd.

I'm pro fat, but fat is not filling for all (more often protein and fiber are -- and the avocado has fiber and the fish protein), and has little to do with nutrition -- there are healthy fats most would probably do better eating more of, IMO, but most people eating the average American diet get plenty of fat.

That said, clearly nutrition matters, and saying "a calorie is a calorie" does not contradict that. I think someone should care about calories and nutrition. And, as noted above, a keto diet can be a nutrient dense one or not, just like every diet.

Not than many posters would advocate us consuming only donuts, but carbs do impact our physiology in ways that aren't exactly positive.

Disagree. Among other things, you can't generalize about carbs or sources of carbs.

But there's nothing inherently bad about carbs.

Poweredbycoffee06 · January 2018

mom2rlkb wrote: »

I would tell All of you go look at Common sense Ketogenics . It is not about CICO . that path leads to yoyo dieting . I have hypothyroidism and post menopause with rheumatoid arthritis and other autoimmune problems . 57 y/o and female I have never been able to loose weight following a ketogenic diet I have lost almost 50 pounds in 6 months have energy a normal blood glucose level and my thyroid is improving and little or no arthritis pain. I eat 2100 calories every day. I eat to my total daily energy expenditure and I just do normal activity. think about this the medical community and food processing industry profit from your continues poor health and consumption of junk carbs. Ketosis is only unhealthy to uncontrolled Diabetics. There are many doctors beginning to see the health benefits of this style of eating for everyone. It is not a carb free style but green leafy veggies in low amounts controlled levels of proteins and lots of fats. There are definite benefits for health but health is an individual journey just don't let the propaganda machine direct your travels.

This is why the church of keto gets push back.

Why do keto evangelists need keto to be the one true way? It's ridiculous. It's closed minded and it reeks of arrogance.

kimny72 · January 2018

mwillder1 wrote: »

I've been following a low carb eating lifestyle for 4 months now and it's been great. I do also track all my food religiously in MFP, as others have suggested you do. I've found it to be a fantastic and sustainable way to eat. It's reduced cravings for sugar/carbs--these have traditionally been my downfall--and I find myself eating a lot more salad that I used to. I've had great energy levels as well.

I've lost 22lbs in 16 weeks, with no more vigorous exercise than simply walking for 30 minutes at lunch.

I struggle with what many people post here on MFP about a calorie being a calorie. Sure, in terms of them all being a unit of energy, but the impact of, say 100 calories of a Krispy Kreme donut isn't the same as 100 calories coming from healthy fats from an avocado or salmon. Not than many posters would advocate us consuming only donuts, but carbs do impact our physiology in ways that aren't exactly positive.

What happens after a calorie hits body is really important, and I've found that keto/low carb lifestyle has helped me tremendously.

What about salmon, barley, and broccoli vs. bullet proof coffee and bacon fried in butter? I mean, if we can pick whatever we want within the categories, let's flip it around.

OP, check out the Low Carb group linked in lemurcat's post. If you are satiated by fats, and not by carbs, keto or a less restrictive low carb plan might work for you and there are lots of people in the LC group to help you. Just watch those calories too.

Ketogenic

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