Let’s talk KETO!
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raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
There is. I have been researching , I don't have the links handy this second but for just starters try a search of reversing type 2 diabetes on you tube. I heard a couple if great talks by two American doctors. Dr Hallberg was one and I think Yung(?) I have been concerned to avoid my father's fate and am looking at things as controlling insulin spikes . If it results in the weight loss I need as well then hurrah!10 -
glitternurse wrote: »raven56706 wrote: »is there any science behind keto? i hear a lot of people doing it but i would think its the same as calorie deficit.
The Science Vs podcast did this one recently. I love the show for its clever concept even tho I don’t always agree with their interpretation of the research. Essentially what they found was weight loss is calories in vs calories out (as we all know) and that people eat less on a restricted diet. Seems simple enough. Whether increases mental altertness or not is subjective but they did have one staffer who said she loved it for that reason and was going to keep on. They did find however, that endurance athletes did not perform as well since ketone metabolism provides slightly less oxygen than glucose metabolism.. FWIW
A poster in another low carb thread posted a link that was testing keto performance after 4 weeks, so fat adaption was well started or possibly completed, and the results refute the recent study on speed walkers and decreased performance. I don't think there is evidence that a reduced performance is a sure thing, or even a common thing, is someone is chronically using a very low carb diet.
https://www.jssm.org/mob/mobresearch.php?id=jssm-17-259.xml
"It has long been accepted that both aerobic and anaerobic exercise performance is highly reliant on CHO availability (Cermak and van Loon, 2013; Hawley et al., 1997). Dietary guidelines have recommended daily CHO intake of 6-10 g/kg for athletes performing 1-3 h of daily moderate- to high-intensity exercise (Burke et al., 2011). While athletes in the present study would not be considered highly trained, our findings and others (Cox et al., 2016; Volek et al., 2015; Zajac et al., 2014) challenge the presumed necessity of a high-CHO diet for high-intensity exercise performance. In the context of habitual diet and how it may relate to exercise performance, an important variable that has been less examined is the duration of dietary adaptation. For example, a 7-day low-CHO diet (13% of total energy) in highly-trained female athletes significantly reduced TTE (by 47%) during cycling at 80% V̇O2max when compared to moderate or high CHO diets (54% and 72% of total energy, respectively) (O’Keeffe et al., 1989). However, a 14-day VLCHF diet (7% of total energy) in well-trained athletes induced significant increases in TTE (by 87%) during moderate intensity cycling at 60% V̇O2max, while high-intensity exercise (Wingate test and TTE at 90% V̇O2max) was unaffected (Lambert et al., 1994). In the most recent study to examine the topic in athletes, Burke et al. (Burke et al., 2017) used a 3-week low-CHO high-fat diet (LCHF) and showed a performance impairment (-1.6%) over a 10-km race walk in elite race walkers; high-CHO and periodized-CHO groups showed a performance improvement (6.6% and 5.3%, respectively). While the absolute change in V̇O2 (L/min) at race speed (12-15 km/h) following the 3-week diet intervention during a standardized graded economy test were not statistically different between groups, exercise economy reduction (increased V̇O2 for a given speed) was used to explain the performance decrease in the LCHF group (Burke et al., 2017). As body mass decreased the most in the LCHF group (by 1.8 kg versus 0.6 and 1.6 kg in the high-CHO and periodized-CHO groups, respectively) an increase in V̇O2 expressed per body mass would be expected. As well, confidence intervals shown for performance decrease in the LCHF group (90% CL: -8.5, 5.3%) suggest large inter-individual responses to the LCHF diet, and could potentially be reflective of diet adaptation level. Our additional week of VLCHF diet adaptation may be important in the context of understanding the time needed to become accustomed and fully adapted to distinctly different habitual diets. Indeed, some have suggested that adaptation to the VLCHF diet may require several weeks to months before benefits may be realized (Volek et al., 2015). Most recently, high intensity exercise performance including peak and average relative power during a 6-s sprint and critical power test were recently shown to improve after 12-weeks adaptation to a VLCHF diet, with 100-km time trial performance maintained (McSwiney et al., 2018)"13 -
Im day to into keto amd have stayed under 35 carbs and met my fat and protine intake for both days is it normal at this point to have a headach and be shakey or have "keto flu " symptomes or am i doing something wrong ?1
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Im day to into keto amd have stayed under 35 carbs and met my fat and protine intake for both days is it normal at this point to have a headach and be shakey or have "keto flu " symptomes or am i doing something wrong ?
Are you having them or Not having them? First two days of reduced carbs I had a dreadful headache0 -
I have a headach and im shakey i jumped right in to this i didnt cut back first. But i wasent sure if it was to soon to be having those kind of symptems1
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Recommendations for reliable Keto websites so I can research whether I want to do this? Any help appreciated.1
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I have a headach and im shakey i jumped right in to this i didnt cut back first. But i wasent sure if it was to soon to be having those kind of symptems
You are dehydrated so drink water or better yet Powerade Zero which will help replace your electrolytes. Same thing happened to me... increased carbs to 50 and immediately felt better... my body got the hint after a few days and now 20g or less is fine. You just shocked your body. Give it time and electrolytes.4 -
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Ugh. No thanks. 80/20 for me. I eat 'healthy' most of the time and allow myself treats in moderation. I never feel denied or deprived and I can enjoy food without adhering to a strict regiment.3
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I'm a newbie. 3 days in and I feel terrible... nauseous, dizzy, lethargic. I'm trying to get passed it, but this feels horrible right now.
5 days in here. I definitely understand. Everybody says once you pass the "keto flu" stage, that your energy levels come back and you feel great. I hope it comes soon.2 -
I had been drinking water but it was not helping . the poweraid zero helped alot no more headache. I never realized how nany carbs are in everything. But im doing good sticking to it. So for all the other newbies just dont give up. I dont feel 100% better but im sure in a day or 2 i will be good to go .2
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Me too! I am new to keto. It is against everything I know but I am loving it and loosing weight. 1200 is just what this app has preset. Most keto sites say 1500 to 1800 for women. It is so tempting to go lower but I do not want my body to stop burning.Me too! I am new to keto. It is against everything I know but I am loving it and loosing weight. 1200 is just what this app has preset. Most keto sites say 1500 to 1800 for women. It is so tempting to go lower but I do not want my body to stop burning.
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Hi!! What are you “Keto sites”? I would like to check them out! I had gestational diabetes and am at risk for Type 2 so I want to change my nutrition! Plus my baby turns one this week so it’s time to get moving!! Thanks in advance!!2
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I had been drinking water but it was not helping . the poweraid zero helped alot no more headache. I never realized how nany carbs are in everything. But im doing good sticking to it. So for all the other newbies just dont give up. I dont feel 100% better but im sure in a day or 2 i will be good to go .
So glad you hear that helped! You needed electrolytes! Today I had 6g... I wasn't trying to go that low... it just happened naturally. It's weird... I'm just not hungry like before. I forced myself to have snapper and broccoli tonight.2 -
I tried a simple fat bomb recipe amd it called for honey as the sweetner ... Amd this morning i saw on a list of things not to eat on keto that you should not have honey ... Have i ruened the day and the fat bombs or is honey ok ?
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deepwoodslady wrote: »Quick Question to nvmomketo (or anyone that may have an answer): When I first started keto in Jan, 2018 I saw a tremendous and wonderful change in my blood sugar levels. So much so that my primary care dr. took me off of my 4 glyburide pills and am watching my metformin. However, this past 30 days my sugar has went back up to the mid 200's on fasting, and around 275 before meals in the evening (4 or more hours after my lunch). I do have a cheat meal or a cheat day about every 7-10 days, but I have done that since the beginning, ( I feel it helps me keep the metabolism up). So nothing is new in my diet. Any ideas why my glucose has went back up after such success in that area? I'm worried and stumped. Most diets will work if you stick to your guns, but I chose keto to lose weight AND help control my blood sugar. Any help would be appreciated
How’s your protein levels? If they are too high relative to your needs, gluconeogenesis can happen. That’s where your body converts proteins into glucose and then stores it just like carbs.
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meemanders wrote: »deepwoodslady wrote: »Quick Question to nvmomketo (or anyone that may have an answer): When I first started keto in Jan, 2018 I saw a tremendous and wonderful change in my blood sugar levels. So much so that my primary care dr. took me off of my 4 glyburide pills and am watching my metformin. However, this past 30 days my sugar has went back up to the mid 200's on fasting, and around 275 before meals in the evening (4 or more hours after my lunch). I do have a cheat meal or a cheat day about every 7-10 days, but I have done that since the beginning, ( I feel it helps me keep the metabolism up). So nothing is new in my diet. Any ideas why my glucose has went back up after such success in that area? I'm worried and stumped. Most diets will work if you stick to your guns, but I chose keto to lose weight AND help control my blood sugar. Any help would be appreciated
How’s your protein levels? If they are too high relative to your needs, gluconeogenesis can happen. That’s where your body converts proteins into glucose and then stores it just like carbs.
Glucenogenesis is a demand driven process and doesn't really happen unless it needs to. In any event only 60% of glucenogenesis is protein, the rest is from fats.
And during dieting, not macro is as important as protein.3 -
meemanders wrote: »deepwoodslady wrote: »Quick Question to nvmomketo (or anyone that may have an answer): When I first started keto in Jan, 2018 I saw a tremendous and wonderful change in my blood sugar levels. So much so that my primary care dr. took me off of my 4 glyburide pills and am watching my metformin. However, this past 30 days my sugar has went back up to the mid 200's on fasting, and around 275 before meals in the evening (4 or more hours after my lunch). I do have a cheat meal or a cheat day about every 7-10 days, but I have done that since the beginning, ( I feel it helps me keep the metabolism up). So nothing is new in my diet. Any ideas why my glucose has went back up after such success in that area? I'm worried and stumped. Most diets will work if you stick to your guns, but I chose keto to lose weight AND help control my blood sugar. Any help would be appreciated
How’s your protein levels? If they are too high relative to your needs, gluconeogenesis can happen. That’s where your body converts proteins into glucose and then stores it just like carbs.
Glucenogenesis is a demand driven process and doesn't really happen unless it needs to. In any event only 60% of glucenogenesis is protein, the rest is from fats.
And during dieting, not macro is as important as protein.
I agree with this. Protein may lower your ketone levels a bit, but it is a caloric deficit that causes weight loss and not ketone levels. Watching your protein intake is mainly important if you are using ketones to treat medical issues like epilepsy, brain injury or dementia. For weight loss, low ketones usually don't affect much at all, and moderate to high protein will help preserve lean mass.1 -
Most of what i have read say you should see reaults in the first week of keto but aside from feeling crappy for a few days and peeing alot i have not lost any weight or noticed any thing different . any thoughts1
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