Keto Diet - Should I try it?
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psychod787 wrote: »As someone who tried a lower carb lifestyle, 30% macros, why not try cutting carbs back and see how you feel about it? Keto is an extreme. I look at macros from a goal stand point as well as lifestyle. If you are doing endurance sports, keto is good. If you are doing explosive sports, IE weights, sprinting, carbs are the way IMHO. I see the body as a flex fuel car. It will run on any of the three major macros. Carbs are like Gasoline, they burn hot and give instant power, fat like diesel, more expensive, but gives more fuel efficiency, protein like ethanol, not as efficient, but will run the car. I have a buddy who swears he can only lose weight in ketosis. I have seen how he eats, I doubt he ever truly goes into ketosis. Far too much protein and he likes his beer. IMHO, more like a lower carb highe fat high protein diet.
https://www.youtube.com/watch?v=XfdS_MwKhMA
https://youtu.be/Vid7oXjei3U Might be interesting to you.
When it comes to athletic performance in any sport, carbs are superior. Fats are inefficient when it comes to energetic needs in all sports. In endurance events, you will use both fats and carbs, but the person who is carb loading will have greater performance (in general). It's why pro athletes are carb based.
But for those who are elite, than it largely doesn't matter.7 -
It should be noted that all the endurance athletes who are supposedly keto carb up for and during events.11
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kendramnolan wrote: »HI, I'm 5'1" just looking to lose 18lbs. I just started counting my calories and am toying with the idea of keto. I would be in dire need of support and recipes as pasta and potatoes are staples in my house. I'm curious about how quickly the weight comes off and how healthy that would be. If anyone has any info or just wants to chat and motivate eachother let me know!
Kendra - There are so many different ways to lose weight and everyone has an opinion on it. I have worked in a health food store, a gym, home sales of nutrition shakes and workout programs, not to mention the countless nutritionists and personal trainers I have worked with from the time I was in my mid-twenties to now in my mid-forties. But the thing that has worked best for me in the end has always been listening to my body.
Right now, I am doing a Keto mix program called the Fasting Mimicking Diet, where I overall reduce calories and restrict carbs, while upping my fat intake significantly to throw my body in Ketosis for 5 days every 4 weeks. My husband and I do it together, which makes it easier, and it is the first program we have found that we both are successful on, losing 3-5 pounds per month. The other things I added recently, after visiting a nutritionist at my local natural grocers because of digestion issues, are apple cider vinegar and a basic enzyme blend before meals, as well as increasing my fiber intake. But what works for me might not work for you.
I personally don't think it can hurt to try it, as long as you listen to your body. If you are in pain, have digestive issues, become lethargic, those could all be signs that it is not right for your body. I personally assumed that cutting calories on day one to 1200 (I normally eat 1600-1800) and then 800 on days 2-5 that I would be tired, grumpy and hungry. Actually it was the opposite for me and when my body went into ketosis, things were more clear and I had more energy. I can't explain it and others may say they had the opposite results, which is why at the end of the day I think listening to your body is more important than listening to others. Feel free to friend me and send me a message if you want to chat more. Good luck with your weight loss! - Michelle24 -
I have a unique perspective on questions like these because, while it wasn't keto, I low carbed for 10 years. I was completely compliant. Grains, sugar, and all forms of starch never passed my lips. For 10 years. I never once cheated, not even on holidays.
Yes, I'm old
and I've been at this dieting thing a time or two or twelve. Ultimately, it wasn't sustainable. And I really cannot overstress the importance of that.
Losing weight is one thing, managing your weight is another. Another poster upthread mentioned health. Well, I manage my weight for my health. I have two forms of arthritis. One of them is autoimmune and progressive. I started out at 210 pounds. It's not exactly rocket science to know that excess weight is bad for your joints.
It's important for my medical condition that I maintain a healthy weight. It's also important for my medical condition that I remain active to keep my joints limber. Personally, I need carbohydrates to fuel all of my activity, so low carbohydrate eating wouldn't work for me. I've gone through periods of lower carb eating, and my energy levels suffer for it. So it's not sustainable for me.
I told you all of this about me to help you evaluate your situation. Outside of your personal preferences (which you already stated), what's your lifestyle like? What kind of meals keep you feeling full? Dieting includes cutting back, feeling full is important in being able to stick to a diet. When you have a smaller body at the end of your diet, you'll need less calories in your day to sustain that smaller body. The meals you eat will have to satisfy you. What foods can you see yourself eating for the rest of your life to feel full that you will find enjoyable?
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I just thought I'd add a suggestion. Instead of looking at it as a diet you need to look at it as a life change. This is due to the fact that whatever life change you decide to try and stick with, you will have to do it for the rest of your life to maintain your goal weight. That makes it a life change.4
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Everyone’s advice here has been incredibly informative and helpful. Thank you so much!
While I was toying with the idea of keto partly because of all of the health benefits I’ve heard of, if I’m honest I was ultimately looking for a fast way to lose weight. I realize that’s ridiculous.
After reading everything here and spending more time researching online, I don’t think I could maintain a keto diet in the long run. I genuinely enjoy carbs. I think I’ll just moderate my intake rather than cut them out completely. And I find that proteins are what actually keep me full, so I’ll incorporate more proteins into my diet.
Again, thank you all for being so incredibly helpful. Feel free to add me!
Keep up the healthy lifestyles!33 -
kendramnolan wrote: »Everyone’s advice here has been incredibly informative and helpful. Thank you so much!
While I was toying with the idea of keto partly because of all of the health benefits I’ve heard of, if I’m honest I was ultimately looking for a fast way to lose weight. I realize that’s ridiculous.
After reading everything here and spending more time researching online, I don’t think I could maintain a keto diet in the long run. I genuinely enjoy carbs. I think I’ll just moderate my intake rather than cut them out completely. And I find that proteins are what actually keep me full, so I’ll incorporate more proteins into my diet.
Again, thank you all for being so incredibly helpful. Feel free to add me!
Keep up the healthy lifestyles!
As I said in my previous post, initially you will lose weight quicker than any other diet, but the fast weight loss is not fat, it's mainly water and glycogen. It can be encouraging for people to see that initial weight drop however. In the end CICO (Calories in vs Calories out) is what prevails, only thing you need to ensure is to eat less calories than you burn. The diet you chose is one that you enjoy. It already sucks eating less to lose weight, why make it harder on yourself with a diet that makes you even miserable based on unproven hearsay?6 -
kendramnolan wrote: »Everyone’s advice here has been incredibly informative and helpful. Thank you so much!
While I was toying with the idea of keto partly because of all of the health benefits I’ve heard of, if I’m honest I was ultimately looking for a fast way to lose weight. I realize that’s ridiculous.
After reading everything here and spending more time researching online, I don’t think I could maintain a keto diet in the long run. I genuinely enjoy carbs. I think I’ll just moderate my intake rather than cut them out completely. And I find that proteins are what actually keep me full, so I’ll incorporate more proteins into my diet.
Again, thank you all for being so incredibly helpful. Feel free to add me!
Keep up the healthy lifestyles!
Out curiosity, what health benefits do Keto provide for those without metabolic issues? Weight loss and exercise are the bigger drivers of health. Keto only provides additional health benefits if it helps you lose weight; which is just like every diet.2 -
I liked being on keto but gained 10 pounds on it. I was in ketosis for three months, according to blood tests. Measure your food carefully.
My doctor made me get off of keto for health reasons... it wasn’t for me, but it works for some people. A year later and I’m still in keto recovery mode, but my boyfriend stayed on it and enjoys it. It’s not for everybody so I would just suggest to take it slow and listen to your body and understand that drastic diets can mess with your health and have long term effects. So measure carefully and pay attention to how your body responds. That’d be my advice.5 -
kendramnolan wrote: »Everyone’s advice here has been incredibly informative and helpful. Thank you so much!
While I was toying with the idea of keto partly because of all of the health benefits I’ve heard of, if I’m honest I was ultimately looking for a fast way to lose weight. I realize that’s ridiculous.
After reading everything here and spending more time researching online, I don’t think I could maintain a keto diet in the long run. I genuinely enjoy carbs. I think I’ll just moderate my intake rather than cut them out completely. And I find that proteins are what actually keep me full, so I’ll incorporate more proteins into my diet.
Again, thank you all for being so incredibly helpful. Feel free to add me!
Keep up the healthy lifestyles!
Out curiosity, what health benefits do Keto provide for those without metabolic issues? Weight loss and exercise are the bigger drivers of health. Keto only provides additional health benefits if it helps you lose weight; which is just like every diet.
As I said, I only know what I’ve read here and the research I’ve done online. I’ve read articles that are both pro and con on the issue and both state that those on a keto diet have experienced a higher increase in energy and sport performance as well as a clearer mind when compared to other diets. Again, this is all based on what I’ve read, not personal experience.5 -
kendramnolan wrote: »kendramnolan wrote: »Everyone’s advice here has been incredibly informative and helpful. Thank you so much!
While I was toying with the idea of keto partly because of all of the health benefits I’ve heard of, if I’m honest I was ultimately looking for a fast way to lose weight. I realize that’s ridiculous.
After reading everything here and spending more time researching online, I don’t think I could maintain a keto diet in the long run. I genuinely enjoy carbs. I think I’ll just moderate my intake rather than cut them out completely. And I find that proteins are what actually keep me full, so I’ll incorporate more proteins into my diet.
Again, thank you all for being so incredibly helpful. Feel free to add me!
Keep up the healthy lifestyles!
Out curiosity, what health benefits do Keto provide for those without metabolic issues? Weight loss and exercise are the bigger drivers of health. Keto only provides additional health benefits if it helps you lose weight; which is just like every diet.
As I said, I only know what I’ve read here and the research I’ve done online. I’ve read articles that are both pro and con on the issue and both state that those on a keto diet have experienced a higher increase in energy and sport performance as well as a clearer mind when compared to other diets. Again, this is all based on what I’ve read, not personal experience.
It sounds to good to be true, huh. Yep, that is what they want you to believe.4 -
kendramnolan wrote: »kendramnolan wrote: »Everyone’s advice here has been incredibly informative and helpful. Thank you so much!
While I was toying with the idea of keto partly because of all of the health benefits I’ve heard of, if I’m honest I was ultimately looking for a fast way to lose weight. I realize that’s ridiculous.
After reading everything here and spending more time researching online, I don’t think I could maintain a keto diet in the long run. I genuinely enjoy carbs. I think I’ll just moderate my intake rather than cut them out completely. And I find that proteins are what actually keep me full, so I’ll incorporate more proteins into my diet.
Again, thank you all for being so incredibly helpful. Feel free to add me!
Keep up the healthy lifestyles!
Out curiosity, what health benefits do Keto provide for those without metabolic issues? Weight loss and exercise are the bigger drivers of health. Keto only provides additional health benefits if it helps you lose weight; which is just like every diet.
As I said, I only know what I’ve read here and the research I’ve done online. I’ve read articles that are both pro and con on the issue and both state that those on a keto diet have experienced a higher increase in energy and sport performance as well as a clearer mind when compared to other diets. Again, this is all based on what I’ve read, not personal experience.
Honestly, none of that is true. Not all experience increased energy. Sports performance is largely worse based on the research and a clearer mind seems to be very subjective. Some say they experience it. Some don't.
I would recommend studies and meta analyses instead of articles. Those writing article typically have some kind of bias and are trying to sell something. Studies aren't perfect either but are at least a better jump off point. Meta analyses are the synthesis of multiple studies and the most credible sources.
Keto can be effective if that is your preferred way to eat and it is sustainable for you. But there is no research in over 2000 studies that indicate it has any metabolic advantage for fat loss. It performs the same as any other diet that restricts calories, as others have said.4 -
I liked being on keto but gained 10 pounds on it. I was in ketosis for three months, according to blood tests. Measure your food carefully.
My doctor made me get off of keto for health reasons... it wasn’t for me, but it works for some people. A year later and I’m still in keto recovery mode, but my boyfriend stayed on it and enjoys it. It’s not for everybody so I would just suggest to take it slow and listen to your body and understand that drastic diets can mess with your health and have long term effects. So measure carefully and pay attention to how your body responds. That’d be my advice.
Part of why this is a good post is that it illustrates that ketosis in and of itself doesn't guarantee weight loss. You still have to have a calorie deficit.4 -
kendramnolan wrote: »kendramnolan wrote: »Everyone’s advice here has been incredibly informative and helpful. Thank you so much!
While I was toying with the idea of keto partly because of all of the health benefits I’ve heard of, if I’m honest I was ultimately looking for a fast way to lose weight. I realize that’s ridiculous.
After reading everything here and spending more time researching online, I don’t think I could maintain a keto diet in the long run. I genuinely enjoy carbs. I think I’ll just moderate my intake rather than cut them out completely. And I find that proteins are what actually keep me full, so I’ll incorporate more proteins into my diet.
Again, thank you all for being so incredibly helpful. Feel free to add me!
Keep up the healthy lifestyles!
Out curiosity, what health benefits do Keto provide for those without metabolic issues? Weight loss and exercise are the bigger drivers of health. Keto only provides additional health benefits if it helps you lose weight; which is just like every diet.
As I said, I only know what I’ve read here and the research I’ve done online. I’ve read articles that are both pro and con on the issue and both state that those on a keto diet have experienced a higher increase in energy and sport performance as well as a clearer mind when compared to other diets. Again, this is all based on what I’ve read, not personal experience.
Performance wise, keto is not well rated or else all elite athlete would be on keto if it was proven that it was superior when it comes to performance. I mean, let's face it, you're not going to be pushing harder at the gym for example when you lack water and glycogen than if you did have both. Carbs may not be essential for survival, but they help you thrive when it comes to physical activities.7 -
I recommend no based on these things I learned in my human biology class and from my dietician: the brain uses carbs as it's main source of energy, initial weightloss is caused from loss of water weight in your muscles, having too much fat compared to protein and carbs is what causes diabetes if done continuously over time, long term keto diets put you at a risk of developing acidic blood which can kill you.
Keto only works because of a calorie deficit. I would do this diet as a last resort.14 -
I recommend no based on these things I learned in my human biology class and from my dietician: the brain uses carbs as it's main source of energy, initial weightloss is caused from loss of water weight in your muscles, having too much fat compared to protein and carbs is what causes diabetes if done continuously over time, long term keto diets put you at a risk of developing acidic blood which can kill you.
Keto only works because of a calorie deficit. I would do this diet as a last resort.
Your brain uses carbs as its main fuel if that is the main fuel you eat. If you eat a lot of fats, your brain switches to using ketones as it preferred fuel.
eating more fat than carbs and protein does not cause diabetes. Fat is the only macro that does not cause an insulin response. Forward thinking diabetes doctors, like Dr Richard Bernstein, who invented home testing, prescribe low carb and ketogenic diets to reverse diabetes (T2). A ketogenic diet will not cause T2D. That is an old myth that came about because they knew T2D was associated with CVD, and they thought (wrongly) for most people that eating fatty foods led to clogged arteries which led to CVD and T2D. It has never been proven to be true.
But ketogenic diets do only work, like every other diet, because of a calorie deficit. I agree with you completely there.9 -
I recommend no based on these things I learned in my human biology class and from my dietician: the brain uses carbs as it's main source of energy, initial weightloss is caused from loss of water weight in your muscles, having too much fat compared to protein and carbs is what causes diabetes if done continuously over time, long term keto diets put you at a risk of developing acidic blood which can kill you.
Keto only works because of a calorie deficit. I would do this diet as a last resort.
Your brain uses carbs as its main fuel if that is the main fuel you eat. If you eat a lot of fats, your brain switches to using ketones as it preferred fuel.
eating more fat than carbs and protein does not cause diabetes. Fat is the only macro that does not cause an insulin response. Forward thinking diabetes doctors, like Dr Richard Bernstein, who invented home testing, prescribe low carb and ketogenic diets to reverse diabetes (T2). A ketogenic diet will not cause T2D. That is an old myth that came about because they knew T2D was associated with CVD, and they thought (wrongly) for most people that eating fatty foods led to clogged arteries which led to CVD and T2D. It has never been proven to be true.
But ketogenic diets do only work, like every other diet, because of a calorie deficit. I agree with you completely there.
The brain only runs on glucose. It uses the protein via gluconogenesis. Yes, fat does have an insulin response, just not a large one. Still can get stored easily via ASP I believe.5 -
I don't think your brain will fuel on ketones (and then only partly) unless you are literally starving for a prolonged period.
When you're eating keto, you're taking in protein, and gluconeogenesis is happening.
Even if you're starving, your body is going to break down your own muscles and some gluconeogenesis is going to happen.3 -
kendramnolan wrote: »firecat1987 wrote: »no
Would you mind telling my why? I'm genuinely looking for information and would like to hear the reasons from both sides. Thanks!
First off keto isn't fast weight loss. Sure low carb gives you an extra boost in water weight loss the first week or two (google low carb flu). This is WATER weight loss, glycogen stores to be exact.
Second ANY (real) fast weight loss method is not going to be as healthy moderate paced weight loss.
All weight loss comes from calorie deficit. Keto has you eliminating one macro almost completely.....that's going to result in calorie restriction, the same as counting calories. Large deficits (fast weight loss) make it harder for your body to support existing lean muscle mass. Fast weight loss doesn't help you reduce body fat % by as much as you could have.2 -
Read this thread because I'm going to try keto.reasons being non gmo, less preseratives, more natural diet. There are so many chemicals used on our gmo (gmo already horrible) crops "round up ready crops" causing cancer ,allergies, all kinds of diseases. People have problems with stuff like glyphasate poisoning and think it's a gluten allergy.. the list goes on and on.now add in all the preservatives..I know I can lose on a norm diet.I lost 40 lbs and kept off for 3 yrs and then messed up and gained back. But I just want to eat more natural, and our grains and most crops not organic are "not natural any more." And what's preserving our foods blows my mind. Just going to watch potassium and magnesium close ,and convert slow .keto even recomends away fr toxins added in milk and alot off other stuff. And setting body up to burn fat seems a good move. Obviously need some carbs esp when working out harder- be smart and way it out i think. We shouldn't have to change our diets so drastically but man has played god trying to make more- quicker , and has ruined natural carbs in many ways sadly!32
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