To Keto or not to Keto
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My best results have always been Keto based. I naturally do an 16/8 IF due to my work and find the LCHF really helps me through the day. Before I tried LCHF (Keto), I was 235, now I'm 180. It's a tedious protocol, but it does work!4
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akinastrong wrote: »PaulChasinDreams wrote: »akinastrong wrote: »I been on keto for 5 months now and I love it. prior to doing keto I could not stay away from carbs and sweets. a busy mom of two a 3 year old and a one year old keto was the best health choice I have ever made!!! I stick to 80%fat, 15% protein and 5% carb. the whole "caloric deficit " is a bunch of bull to me and I don't believe it at all. there is know way a person can prove how much calories you are burning through out the day. not one persons metabolic rate is the same and everyone does something different everyday so you cant put a straight number on it. and far as the studies read above the high carb and low carb yes its not different because "carbs is carbs" and what a lot of people are missing is keto is just not a low carb diet they key is a HIGH FAT diet. and your goal is to get into ketosis, that's where you start burning fat. Research high fat diet vs. low low carb diet and you will see the difference. I have lost 25lbs since starting keto and it was effortless I have also kicked the cravings for sweets and carbs. I have a ton more energy to play with my kids, and I don't wake up feeling like a zombie from having a rough night with my baby. Not to mention 23lbs of that was straight fat loss! We had a 12 week biggest loser at work majority were doing the low calories (eating like a bird) and doing no fat low carb, and protein diet. and i was doing keto with my butter, fatty stake, egg etc. everyone thought I was crazy. But the number and data don't lie! I won the fat loss and weight loss category. the others did lose weight but also lost a lot of muscle. I have 5 clients right now all only a month in and they all lost 5-13 lbs and 1-3.5 inches off their waist. So i am totally a keto advocate. seeing results with my clients and with my self also feeling the difference in my body and having clarity on keto compared to being on a non keto diet. Its very sustainable for me i don't need to worry about calories i just listen to my body i never did calorie restrict my self neither does my clients and we care getting amazing results!. I just eat when i'm hungry stop when im full. No starving trying to eat like a bird, being moody because you have to eat salads all day. just do your research and give it ago. and sorry so long lol really am passionate about it!
Obviously.
It's just too bad that all of that is incorrect and goes completely against physiology and the laws of energy balance. Magic doesn't exist, you have to be in a caloric deficit to lose weight. That's been scientifically proven over and over again. There is no "metabolic advantage" to a ketogenic diet, calories are calories.
Let's start here with some science:
https://shreddedbyscience.com/ketogenic-diets-actually-work-study-review/
https://www.ncbi.nlm.nih.gov/m/pubmed/16685046/
https://completehumanperformance.com/2013/07/23/why-calories-count/
https://www.researchgate.net/publication/316911061_A_Calorie_is_Still_a_Calorie_According_to_Rigorous_New_Evidence
http://georgiefear.com/2016/12/15/the-truth-about-ketogenic-dieting/
http://sciencedrivennutrition.com/do-carbohydrates-control-body-fat/
http://www.stephanguyenet.com/meta-analysis-impact-of-carbohydrate-vs-fat-calories-on-energy-expenditure-and-body-fatness/
So much B.S. here. PLEASE realize this guy is 100% wrong and I am 100% proof of it. Have been doing intermittent fasting and keto for 77 days as of today and have lost 47 lbs so far. Have not been in a caloric deficit at all. In fact a lot of days I am in a caloric surplus. Do some research on combining intermittent fasting with keto.
And as I've said on other threads. If this guy or anyone on this sight want to put some money where their mouth is I will put up $1000 to anyone here to prove what I've lost, how I've lost it, and in how long I've lost it. 100% B.S. that you HAVE to be in a caloric deficit to lose weight. Get your body into a FULL time keto adapted state and you will lose weight at an extrodinary rate. And if you want to gain muscle at the same time do that too by working out and making sure you eat at least between .4 to 1 gram of protein a day. I have been doing 5 to 10% carbs, 20 to 25% protein and around 70% good fats per day. Even with my exercise I still am not in a caloric deficit so don't believe everything you read here on this forum cause there is SO MUCH crap I am reading all over the place here. Best thing to do is try it and see what the truth is and if you want any guidance, advice, or info send me a message.
The power of combining intermittent fasting with keto is unbelievable powerful with fat loss, health, energy, muscle gain etc.. Just do a search online and read of all the people who report the incredible amazing results in their lives from it.
I do full body composition imaging scans to track my fat % loss and lean muscle mass gains. There is no better way to know for sure what's going on with your fat loss and muscle gains.
TRUE THAT THANK YOU FOR POSTING THIS! I'm getting bashed on here for my experience I to do intermittent fasting and I love it and you said it "FULL time keto adapted state" and ill also put in $1000!! I do the same body composition scan the number don't lie! good for you keep it up the feeling is amazing
Nobody here is saying keto doesn't work. They are just disagreeing on WHY it works. It's only keto proponents who insist the diet is better for everyone and/or works regardless of calories that get push back.
I am not satiated by fat. I can easily scarf down a canister of nuts or an ungodly amount of cheese if I'm not careful. I don't feel full unless I have some starchy or fibrous carbs. And regarding your initial post, I never ate like a bird or lived on salads. Most people I know couldn't believe I was losing weight considering the volume of food they would see me eat.
You were successful with keto because you are satiated by fats and eating that way made it easy/effortless for you to eat at the right calorie level. I am satiated by carbs so eating @ 50% carbs made it easy for me to eat at the right calorie level. Not sure why it needs to be an argument.22 -
akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Whether you track them or not, whether you purposefully try to restrict or it just happens because you are satiated eating a LCHF diet - the calorie deficit is what is causing your weight loss. Keto can be a great solution for those who find eating this way enjoyable and satiating, but weight loss comes from the calories not the foods or the macros.
You mention clients, what kind of clients? Don’t you think you would have better success in recruiting and retaining clients if you presented a balanced, factual, scientific analysis for your recommendations ? This includes knowing what causes the weight loss (calories), and that there can be other side effects - keto flu, some of the digestive issues from high fat if you aren’t getting enough fiber, etc. Potential clients would also probably appreciate hearing some of the cons, in addition to your exuberant details of the perceived benefits.
Glad you found something that works well for you.
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100_PROOF_ wrote: »Ok so if you say that your eating at a caloric surplus while in ketosis that you'll lose weight at extreme rates? ( water weight maybe but I'll play along) so how do people bulk in keto then? What about the people who want to gain weight on keto ? Will they not gain since keto magically causes weight loss without a deficit?
What real proof can you offer to support this extraordinary claim?
You're claiming that you can defy science and magically lose weight and build muscle just by doing keto and IF , correct?
I posed the question in this thread in Debate, to avoid clogging up this thread any further with woo: https://community.myfitnesspal.com/en/discussion/10661296/keto-bodybuilders4 -
100_PROOF_ wrote: »Ok so if you say that your eating at a caloric surplus while in ketosis that you'll lose weight at extreme rates? ( water weight maybe but I'll play along) so how do people bulk in keto then? What about the people who want to gain weight on keto ? Will they not gain since keto magically causes weight loss without a deficit?
What real proof can you offer to support this extraordinary claim?
You're claiming that you can defy science and magically lose weight and build muscle just by doing keto and IF , correct?
On keto alone WITHOUT intermittent fasting and a neutral caloric intake you will not gain weight but you will lose it if you are "truly" keto adapted. Caloric deficit of course will aid even more rapid FAT loss, BUT as my statement IS WITH BOTH intermittent fasting COMBINED with a fully KETO ADAPTED metabolism YES you can LOSE FAT while being in a bit of a caloric surplus. The most surplus I have been to test this was almost two weeks straight of being in surplus of anywhere from 100 to 300 calories per day. AND keep in mind I ensure, every day that I ALWAYS eat enough protein in a day to sustain OR GAIN muscle mass WHILE STILL LOSING FAT.
My whole weight loss has been under the direct supervision of my doctor who is not only amazed by the intermittent fasting combo'd with the keto eating that he is closely documenting everything as well as communicating information with a nutritionalist who is also closely observing all of the results and methods used.
Keep in mind I do long fast in between my meals. I eat once per day in a 40 minute period. So I fast 23 hrs and 20 minutes each day. And have NEVER felt better. Not even when I was in my early 20's and was super fit with very little fat % and high lean mass. I am 44 years old right now and still have about 50 lbs to lose to get to my goal of around 175 lbs and 10 to 14% body fat. Stay tuned and you'll see it all in a journal soon enough
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akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Clients?! I hope you are referring to keto os or some other mlm type of clients......5 -
100_PROOF_ wrote: »Ok so if you say that your eating at a caloric surplus while in ketosis that you'll lose weight at extreme rates? ( water weight maybe but I'll play along) so how do people bulk in keto then? What about the people who want to gain weight on keto ? Will they not gain since keto magically causes weight loss without a deficit?
What real proof can you offer to support this extraordinary claim?
You're claiming that you can defy science and magically lose weight and build muscle just by doing keto and IF , correct?
And to answer your question about gaining MUSCLE on keto. Yes it is very easy to gain weight on keto lol. Have you not researched that or watched peoples stories and pictures, and work out/eating regimens on youtube and the such... Such old science is just cramming this forum full of nonesense lol. Yes, eat enough protein and you will sustain your lean muscle mass under your fat you are trying to lose. If you want to gain LEAN MUSCLE MASS while doing keto then you work out and eat the right amount of protein to feed your growing muscle. This is not new info man. Have you not visited a gym or talked to any athletes, body builders etc doing keto and gaining lean muscle mass???? Lol tons and tons and tons of people doing it. I didn't just fall into this by fluke. I seen people I know living the life of intermittent fasting and keto WHILE exercising, working out and staying lean or gaining lean mass and losing body fat. Please research more if you continue to disbelief. Narrow mindness usually only results in no insight or knowledge gained.
Of course caloric deficit is a way to lose weight. No Sh.t.... who doesn't know that. BUT there are also other VERY healthy ways to do more than just that.22 -
WinoGelato wrote: »akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Whether you track them or not, whether you purposefully try to restrict or it just happens because you are satiated eating a LCHF diet - the calorie deficit is what is causing your weight loss. Keto can be a great solution for those who find eating this way enjoyable and satiating, but weight loss comes from the calories not the foods or the macros.
You mention clients, what kind of clients? Don’t you think you would have better success in recruiting and retaining clients if you presented a balanced, factual, scientific analysis for your recommendations ? This includes knowing what causes the weight loss (calories), and that there can be other side effects - keto flu, some of the digestive issues from high fat if you aren’t getting enough fiber, etc. Potential clients would also probably appreciate hearing some of the cons, in addition to your exuberant details of the perceived benefits.
Glad you found something that works well for you.
Again I did not say calories doesn't matter I'm simply saying I do not track them. Macros come into play when your trying to get onto ketosis.and yes I have clients. And why do you nees to k ow what kind od clients i have? Regular people who cant kick the carbs and sugar, not had many failed attempts at weigjt loss. and my clients are well-equipped with the ketogenic diet why would I state that info on here and break down? You need to do your own reasearch. I do it for my clients myself and my clients have never experienced the keto flu nor any gut issues that some people complain about. You get that information on a one-on-one conversation I don't just put those things out there it took a lot of research an education for me to dial things down. I ain't on here looking for clients so I'm not putting the details on keto out there I'm simply sharing my experience I do why the heck you guys are being so technical!15 -
singingflutelady wrote: »akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Clients?! I hope you are referring to keto os or some other mlm type of clients......
Clients meaning people I'm am helping with the diet. And track there progress14 -
akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Clients?! I hope you are referring to keto os or some other mlm type of clients......
Clients meaning people I'm am helping with the diet. And track there progress
You've been on keto for 4.5 months......15 -
singingflutelady wrote: »akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Clients?! I hope you are referring to keto os or some other mlm type of clients......
Clients meaning people I'm am helping with the diet. And track there progress
You've been on keto for 4.5 months......
And you point is?7 -
VERY VERY simple science here people. Some of you posting here just don't understand it and or are just brainwashed into believing you HAVE to be in a caloric deficit to lose FAT. NO YOU DON'T. Try to read and understand what a TRULY KETO ADAPTED METABOLISM IS!!! YOU burn fat all day long even if you are NOT in a deficit!!!!
AND VERY VERY simple science how guys like me are gaining lean muscle mass WHILE losing FAT... Your muscles grow by being in sense "injured" while working out. Injured isn't a great term but in fact the muscles get tons of tiny tears in them and they require protein "amino acids" to repair those areas. As the muscles repair they grow and gain size and weight. All you need to do is find the right number of grams of protein to eat per lb of your body weight for your body to keep those muscles fed as you continue to lose body fat. Usually between .4 to 1 gram of protein per pound of body weight. This Is not a new thing lol. Friends of mine have been doing this for quite awhile now. Just because you are losing FAT DOESN'T mean the muscles won't grow if you feed them and work them out. Your body will NOT go CATOTONIC IF IT IS IN A FULL KETO ADAPTED STATE AND YOU FEED YOURSELF ENOUGH PROTEIN!!!27 -
Man, I sure hope not. Going catatonic is bad. Really bad. I don't think anybody ever said keto makes you catatonic.PaulChasinDreams wrote: »...Your body will NOT go CATOTONIC IF IT IS IN A FULL KETO ADAPTED STATE AND YOU FEED YOURSELF ENOUGH PROTEIN!!!
But I learned something new - never knew that protein had anything to do with going catatonic.
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akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Clients?! I hope you are referring to keto os or some other mlm type of clients......
Clients meaning people I'm am helping with the diet. And track there progress
You've been on keto for 4.5 months......
And you point is?
I personally would only pay for nutritional or fitness advice from people who have a lot more than 4.5 months of training.22 -
singingflutelady wrote: »akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Clients?! I hope you are referring to keto os or some other mlm type of clients......
Clients meaning people I'm am helping with the diet. And track there progress
You've been on keto for 4.5 months......
And you point is?
I personally would only pay for nutritional or fitness advice from people who have a lot more than 4.5 months of training.
I wouldn't even take advice for free from somebody who's been on a diet for 4.5 months (there's been no discussion about any training, or lack thereof, so that's a moot point).16 -
The method I found for losing weight and then keeping it off long term was just eating to correct calorie level - certainly didnt go keto or any remote version of low carb. Or do any version of IF.
for OP - I think just eating to your correct calorie amount and keeping to a more or less balanced diet, tweaking it as you go to what works for you - much better plan for long term success.7 -
ksingingflutelady wrote: »akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Clients?! I hope you are referring to keto os or some other mlm type of clients......
Clients meaning people I'm am helping with the diet. And track there progress
You've been on keto for 4.5 months......
And you point is?
I personally would only pay for nutritional or fitness advice from people who have a lot more than 4.5 months of training.
First of all you have no idea the amount of research I have done prior to getting into the ketogenic diet and how long I've been researching prior to getting into it. You don't know my spouse and how long he's been doing it and then research he's put into it and you know what that's the problem with you guys on here you guys are too quick to judge and put people down to make yourself feel better and smarter I simply just shared my experience nothing more and this is the kind of backlash I get for doing so. And for your information I don't charge my clients I do it simply because I would like to see them healthier and feeling better and confident in their own skin. I have done my research and I know a lot about the diet I don't know it all but I do know a lot which is by myself and my clients never went through the keto flu or had any gut issues with the ketogenic diet. Some of you on here are just absolutely ridiculous Community post like this are supposed to be encouraging to help others but you guys in the other hand batch and belittle you guys should try in couraging someone for a change you might just feel better about your self27 -
First of all you have no idea the amount of research I have done prior to getting into the ketogenic diet and how long I've been researching prior to getting into it. You don't know my spouse and how long he's been doing it and then research he's put into it and you know what that's the problem with you guys on here you guys are too quick to judge and put people down to make yourself feel better and smarter I simply just shared my experience nothing more and this is the kind of backlash I get for doing so. And for your information I don't charge my clients I do it simply because I would like to see them healthier and feeling better and confident in their own skin. I have done my research and I know a lot about the diet I don't know it all but I do know a lot which is by myself and my clients never went through the keto flu or had any gut issues with the ketogenic diet. Some of you on here are just absolutely ridiculous Community post like this are supposed to be encouraging to help others but you guys in the other hand batch and belittle you guys should try in couraging someone for a change you might just feel better about your self17 -
It is threads like this, with the misinformed zealotry, that give the ketogenic diet such a bad rap. A LCHF ketogenic diet can be a viable strategy for weight loss for those who are satiated by fat, and when it ensures a calorie deficit. It can offer some health benefits to those who are IR. Apart from that, it is simply a personal choice and the ludicrous claims do absolutely nothing to help establish a solid, science based foundation to encourage people like the OP to try and stick with the program. The successful, rational regulars in the LC group must cringe when threads like this come up. Same for the IF’ers. It works because it helps people create a calorie deficit in a way that works for their lifestyle.36
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WinoGelato wrote: »It is threads like this, with the misinformed zealotry, that give the ketogenic diet such a bad rap. A LCHF ketogenic diet can be a viable strategy for weight loss for those who are satiated by fat, and when it ensures a calorie deficit. It can offer some health benefits to those who are IR. Apart from that, it is simply a personal choice and the ludicrous claims do absolutely nothing to help establish a solid, science based foundation to encourage people like the OP to try and stick with the program. The successful, rational regulars in the LC group must cringe when threads like this come up. Same for the IF’ers. It works because it helps people create a calorie deficit in a way that works for their lifestyle.
Agree 100%. Every word.13 -
Cringe.
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My two cents. Keto like veganism and vegetarianism, comes in different flavors. There are fat vegetarians and vegans as well as ultra thin ones. Most good diet plans I have heard of succeeding, are the ones with copious amounts of vegetables with no refined carbohydrates. Keto, from my research, can achieve this. In fact since one of its tennants is ultra low carbs. It can achieve this very well. Been studying up on diabetes, sounds like excess sugar is the big baddy, not good fats.14
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ronaldwileypope wrote: »My two cents. Keto like veganism and vegetarianism, comes in different flavors. There are fat vegetarians and vegans as well as ultra thin ones. Most good diet plans I have heard of succeeding, are the ones with copious amounts of vegetables with no refined carbohydrates. Keto, from my research, can achieve this. In fact since one of its tennants is ultra low carbs. It can achieve this very well. Been studying up on diabetes, sounds like excess sugar is the big baddy, not good fats.
If you'd been studying the proper stuff about diabetes, you'd know that sugar doesn't cause it.
Obesity is strongly linked to diabetes as a causative factor, though. And obesity comes from eating too many calories. Regardless of whether they're carbs/sugar, fat or protein.18 -
ronaldwileypope wrote: »My two cents. Keto like veganism and vegetarianism, comes in different flavors. There are fat vegetarians and vegans as well as ultra thin ones. Most good diet plans I have heard of succeeding, are the ones with copious amounts of vegetables with no refined carbohydrates. Keto, from my research, can achieve this. In fact since one of its tennants is ultra low carbs. It can achieve this very well. Been studying up on diabetes, sounds like excess sugar is the big baddy, not good fats.
How exactly does one eat copious amounts of vegetables (carbs) on a ketogenic diet? Excess sugar can be problematic for diabetics... but sugar doesn’t cause diabetes. In fact, one of the biggest contributors to diabetes is obesity, which can come from any type of diet, including one high in fats....9 -
WinoGelato wrote: »ronaldwileypope wrote: »My two cents. Keto like veganism and vegetarianism, comes in different flavors. There are fat vegetarians and vegans as well as ultra thin ones. Most good diet plans I have heard of succeeding, are the ones with copious amounts of vegetables with no refined carbohydrates. Keto, from my research, can achieve this. In fact since one of its tennants is ultra low carbs. It can achieve this very well. Been studying up on diabetes, sounds like excess sugar is the big baddy, not good fats.
How exactly does one eat copious amounts of vegetables (carbs) on a ketogenic diet? Excess sugar can be problematic for diabetics... but sugar doesn’t cause diabetes. In fact, one of the biggest contributors to diabetes is obesity, which can come from any type of diet, including one high in fats....
I've been studying Dr. Berg, DC's video's on youtube. He advocates 7-10 cups of non-starchy veggies a day. He also mentions that spiking insulin to much and too long causes diabetes and obesity is a symptom not a cause of diabetes.13 -
Ahh, Dr. Berg. That explains it. Say no more.ronaldwileypope wrote: »WinoGelato wrote: »ronaldwileypope wrote: »My two cents. Keto like veganism and vegetarianism, comes in different flavors. There are fat vegetarians and vegans as well as ultra thin ones. Most good diet plans I have heard of succeeding, are the ones with copious amounts of vegetables with no refined carbohydrates. Keto, from my research, can achieve this. In fact since one of its tennants is ultra low carbs. It can achieve this very well. Been studying up on diabetes, sounds like excess sugar is the big baddy, not good fats.
How exactly does one eat copious amounts of vegetables (carbs) on a ketogenic diet? Excess sugar can be problematic for diabetics... but sugar doesn’t cause diabetes. In fact, one of the biggest contributors to diabetes is obesity, which can come from any type of diet, including one high in fats....
I've been studying Dr. Berg, DC's video's on youtube. He advocates 7-10 cups of non-starchy veggies a day. He also mentions that spiking insulin to much and too long causes diabetes and obesity is a symptom not a cause of diabetes.
When did chiropractors become diabetes researchers?
[ETA:] Here's a little morsel about your Dr. Berg. He's a quack. Seems he ran a bit afoul of the medical board and was censured/fined for peddling woo: https://www.casewatch.org/board/chiro/berg.shtml18 -
misschristine9724 wrote: »Yesterday was my first day haven’t ate much and today all I’ve had is scrambled eggs and water. I’m trying to decide if low carb is the way to go cuz I know the Keto diet depends on fats....but isn’t fat bad??. Or should I go with more protein and carbs.
I just had a baby a month ago so I’m looking to get down to my pre pregnancy weight of 133 currently sitting at 152. And no I’m not breastfeeding so that isn’t an issue. Just would like some input and some information.
Fats are fine. About the only time fat is not good is if you have familial hypercholesterolemia.
I'm not a big fan of high fat and high carb though. When carbs are high the body tends to store fat better. I'm of the opinion that if you want high carbs, lower fat is often better, but if you want high fats then lower carb works well.
You can do low carb with high protein, but fat usually ends up towards being higher than average. It's fine for most and works well for many. I've been keto for most of the past few years, and while losing 2-3 lbs a week, my fat was often 70-75% of my caloric totals.
If you do try it, increase your sodium though. Electrolytes usually fall when you lower carbs, and not enough sodium causes headaches, fatigue, moodiness, muscle aches and BM issues. If you use extra salt, you should be okay.
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misschristine9724 wrote: »Yesterday was my first day haven’t ate much and today all I’ve had is scrambled eggs and water. I’m trying to decide if low carb is the way to go cuz I know the Keto diet depends on fats....but isn’t fat bad??. Or should I go with more protein and carbs.
I just had a baby a month ago so I’m looking to get down to my pre pregnancy weight of 133 currently sitting at 152. And no I’m not breastfeeding so that isn’t an issue. Just would like some input and some information.
Fats are fine. About the only time fat is not good is if you have familial hypercholesterolemia.
I'm not a big fan of high fat and high carb though. When carbs are high the body tends to store fat better. I'm of the opinion that if you want high carbs, lower fat is often better, but if you want high fats then lower carb works well.
You can do low carb with high protein, but fat usually ends up towards being higher than average. It's fine for most and works well for many. I've been keto for most of the past few years, and while losing 2-3 lbs a week, my fat was often 70-75% of my caloric totals.
If you do try it, increase your sodium though. Electrolytes usually fall when you lower carbs, and not enough sodium causes headaches, fatigue, moodiness, muscle aches and BM issues. If you use extra salt, you should be okay.
Good info. What I would add is the addition of extra potassium to the diet too with sodium if going the keto route and when combined with intermittent fasting. A good electrolyte that doesn't have sugar added is a good choice. There are quite a few good ones on the market. Just be cautious of artificial flavors, colors, and sugars added to some of them.11 -
akinastrong wrote: »
ksingingflutelady wrote: »akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »singingflutelady wrote: »akinastrong wrote: »L1zardQueen wrote: »@akinastrong Calories do matter.
I never said it didn't matter I just said I don't tract mine and restrict my calories because keto naturally suppresses my and my clients appetite.
Clients?! I hope you are referring to keto os or some other mlm type of clients......
Clients meaning people I'm am helping with the diet. And track there progress
You've been on keto for 4.5 months......
And you point is?
I personally would only pay for nutritional or fitness advice from people who have a lot more than 4.5 months of training.
First of all you have no idea the amount of research I have done prior to getting into the ketogenic diet and how long I've been researching prior to getting into it. You don't know my spouse and how long he's been doing it and then research he's put into it and you know what that's the problem with you guys on here you guys are too quick to judge and put people down to make yourself feel better and smarter I simply just shared my experience nothing more and this is the kind of backlash I get for doing so. And for your information I don't charge my clients I do it simply because I would like to see them healthier and feeling better and confident in their own skin. I have done my research and I know a lot about the diet I don't know it all but I do know a lot which is by myself and my clients never went through the keto flu or had any gut issues with the ketogenic diet. Some of you on here are just absolutely ridiculous Community post like this are supposed to be encouraging to help others but you guys in the other hand batch and belittle you guys should try in couraging someone for a change you might just feel better about your self
I don't think people are bashing you by any means. What I have seen, is people making corrections to some of your statements. Often people take corrections as criticism when confronted with scientific evidence that are contrary to their current beliefs. In my personal opinion, having a discussion including all aspects of nutrition and eliminating emotion from the discussion is the best way to grow. Many of us believe myths because it's working; I used to believe that you need to increase meal frequency to increase metabolism (boy was I wrong). But we tend to follow and listen to advice that supports our own opinions and views.
I am very glad that what you have discovered has worked for you. But keep in mind, that you are still very new to the diet and losing weight is the easy part, while maintaining is the hard part. I am one of those people are not satiated by fats. I need starchy carbs, higher protein (~1g/lb) and high fiber (~20-40g). I have lost 50 lbs and kept it off for over 6 or 7 years now following a moderate carb/higher protein diet. I am roughly 16% body fat and at a 32" inseam from a 38" at my highest point; currently, I am focused on lifting while doing a bit of recomp and or minor cutting.
I have tried many diets over my 9 years of doing of starting this and have done a ton of personal research. I have done IF, Paleo, and tried low carb. All of those were significant failures for me. I never saw suppressed appetite while fasting (it just made me hungrier), even after 3 months of it. I was constantly starving and had low energy with low carb even with keeping sodium in the 5000mg range. The fact is, all of those diets, just like all diets, have different impacts on how people feel and how sustainable they are will depend on the individual. Keto is no different. It still has a 80-90% failure rate.
But when calories and protein is controlled, there is no fat loss difference between the two. Calories do matter, as demonstrated by thousands of metabolic ward and energy balance studies (https://academic.oup.com/ajcn/article/95/4/989/4576902) . These are facts, and only disputed by those trying to sell lifestyles (typically MD's, who don't have a background in nutritional sciences and metabolism (i.e., Dr. Fung)). Either way, regardless if you believe the science or not, if you enjoy your current eating style and feel its sustainable, then it's the best approach for you.
Now how does this apply to the OP? Simple, there is nothing we can say that will change the outcome. She will need to try to diet, if she feels it's right for her, to evaluate if it is. Your success and my successes are going to be completely different than others. I hope the OP finds a solution, but personally, I would never do keto. And trust me, I keep thinking about trying it, but I am a volume eater and fats are really expensive. It also makes me sad that I would have to cut out a ton of fruit, of which, I eat 3-7 servings of a day. I, also, don't want to take a step backwards on my lifting. Of the little evidence that does exist, anaerobic performance may be inhibited by keto diets. And even at best, muscle gains are not as easily obtained with keto diets (although, we can tailor those debates to: https://community.myfitnesspal.com/en/discussion/10611377/anyone-read-the-latest-research-on-keto-by-alan-aragon/p1)
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Wow this got way off topic! I did keto for about 5 months and didn't like it, didn't see any results, and I couldn't fit the foods I really enjoy into my diets (I like junk food, alot) without being kicked out of keto. So what it really came down to was (me) doing a diet I could do and enjoy for a very long time, so I went back to slow carb diet. It works for me!11
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