Keto or no keto?
Njkelley
Posts: 57 Member
I have a lot of weight to lose - 100 pounds - thinking of doing keto - but playing with macros not sure how to get that much fat in or if I should??? Thoughts?
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Replies
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You don't have to follow a set diet. Just eat however is sustainable for you and make sure you are eating in a calorie deficit. People have lost 100lbs eating all different kinds of ways that worked for them.15
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You won't lose weight any faster or more efficiently on a keto diet than you would on any other diet of equal calories.
Some people find that keto helps with their satiety and makes it easier to stick to their calorie goal, and in such cases it can be helpful. Other than that, there's no magic to it. Calories are what matter for weight loss, no matter what macro combination you choose to eat.19 -
Are you currently doing low carb? Maybe start out by just reducing your carbs to a lower level and see if it helps you with compliance or satiety.
Do foods like fatty meats, cheese, avocados, or nuts make you feel full? Do grains or fruit just rev up your appetite? Those are the sorts of answers that would help you make a decision.
I can't imagine there's any issue with stepping down carbs and increasing fat gradually to see how it affects you :drinker:17 -
It's worked for me. I've been averaging about 35 carbs/day for 6 months, and am down 32lbs. I've also lowered my calorie intake considerably--and track it religiously--which is obviously a key component.14
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I've been following the Keto diet since January, not strict keto but I consider myself lazy keto. I dont go over 15g of carbs a day. I'm down 23 lbs, and just recently the last month started exercising 4 to 5 days a week.8
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A calorie deficit is all you need to lose weight. If keto helps you stick to that deficit, go for it.8
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I have a lot of weight to lose - 100 pounds - thinking of doing keto - but playing with macros not sure how to get that much fat in or if I should??? Thoughts?
My take is you should not give up such a large amount of a food group unless necessary. Keep in mind that even diabetics don't go that low on carbs. Why not start logging and try to stick to your calorie goals for a month? During that time try straight up portion control and see if you can control your hunger. If not, there are plenty of people here that can help you experiment with different techniques.
With Keto you are giving up flexibility on meal planning and eating out. You will have to follow certain rules and how the people you ask interpret them. You will give up some of your food freedom for something I seriously doubt most people need.
You have 100lbs to lose and that won't be a short journey. I say choose your path patiently and wisely so you can be happy and successful.
If you have no choice Keto will be there waiting for you in a month.16 -
I had a large amount of weight to lose and have lost it. I had already low carbed and knew that something like keto wasn't for me due to my prior experience.
There's nothing special about keto other than it is gratifying to see a very impressive initial water weight loss. You still need to work within the bounds of a calorie deficit while eating a ketogenic diet.
The "magic" of keto for the people who really love it comes from finding that macro distribution blunts their hunger and cravings and they find sticking to their calorie goals effortless when eating that way. They also, once they get an initial electrolyte imbalance sorted out, often report feeling steady energy.
For others? Keto doesn't work so well. The macro balance is not satiating, it causes mood disturbances, and even after a prolonged period of trying to adjust, they feel lethargic.
Do know that many people have successfully counted calories both with and without keto and have lost the amount of weight you need to lose. Only you will be able to decide which foods make it easiest for you to stick with your plans and achieve your goals.16 -
Most fats are quite healthy. Especially animal fats. The only fats that should be avoided are trans fats. Vegetable polyunsaturated fats (like soy) are not as good either, IMO.
I think high fat is not really a problem for people unless you are pairing it with high carb. Together, they tend to be associated with poorer health, unlike LCHF or HFLC (both with moderate protein).
If the reason you avoid keto is the old fear of fats thinking, please know that it has been debunked.
I've been mostly keto for a few years. I'm one who experiences a big reduction in appetite and cravings when on it. It also stabilizes my blood glucose which also reduces hunger. For me, it is the best way I have found to control my weight and improve my health. YMMV
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Some medical conditions are greatly helped by a ketogenic diet, but otherwise it's really not something you need to do if you're just looking for general fat/weight loss. If going low/lower carb or keto is something you want to do and think will help you stick to a deficit I recommend checking out the low carb group here:
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
Lots of good folks there that can help with more specific advice, information, and recipe ideas. 6 -
My husband and I tried Keto and it worked for us for the couple of months we were on it. We both lost about 10-15 lbs. AND the allowed foods make you feel like you aren’t being as restrictive as other diets. Check out Pinterest for recipe ideas! After 2 months or so, we ended up stopping it due to my husband finding out he had high cholesterol, and his doctor didn’t think Keto was a good diet for him to stay on (obviously)
Overall, I realized Keto wasn’t for me either...Although the diet doesn’t feel as restrictive as other diets it still requires you to cut a lot of items you are used to consuming. Being so restrictive on my diet is just unrealistic for me and my lifestyle. It’s just not sustainable for the long term. I like to go out, travel and eat carbs!! So I realized I had to instead train myself to portion control and eat less processed foods on a daily basis. It took me a good 3-4 months to figure out the right portions and the right amount of cheat meals I can or can’t have lol. But it’s been worth it to learn how to eat for me and my lifestyle. If Keto works for you then do it! But I think it’s just hard to follow for a lifetime.4 -
I'm in the same boat as you but started with closer to 130 to lose. I've been following a mediterranean keto for 5 weeks just started week 6 and I'm down 30lbs. Before I went full keto I gradually reduced my carbs for a month to make sure I didn't have too long of the keto flu (during this timeframe I didn't lose any weight though). I feel great, my blood sugars are amazing, my cholesterol has changed drastically. I should add I also reduced my calories. I know some think you can eat how ever many calories you while eating keto but you really do need to watch them. If you're eating healthy you appetite should get to a point where the reduced calories is the perfect amount. Also, because I have more weight to lose I can eat a higher amount of carbs right now and still be in ketosis. The calculators are great, but you really don't know where your macros need to be until you start.4
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GottaBurnEmAll wrote: »I had a large amount of weight to lose and have lost it. I had already low carbed and knew that something like keto wasn't for me due to my prior experience.
There's nothing special about keto other than it is gratifying to see a very impressive initial water weight loss. You still need to work within the bounds of a calorie deficit while eating a ketogenic diet.
The "magic" of keto for the people who really love it comes from finding that macro distribution blunts their hunger and cravings and they find sticking to their calorie goals effortless when eating that way. They also, once they get an initial electrolyte imbalance sorted out, often report feeling steady energy.
For others? Keto doesn't work so well. The macro balance is not satiating, it causes mood disturbances, and even after a prolonged period of trying to adjust, they feel lethargic.
Do know that many people have successfully counted calories both with and without keto and have lost the amount of weight you need to lose. Only you will be able to decide which foods make it easiest for you to stick with your plans and achieve your goals.
^This. The question I would ask is why Keto? Is there a reason other than just general weight loss? Do you have issues with insulin resistance? Cravings? If not, is it how you prefer to eat? Can you see yourself maintaining on me keto once the weight is lost? Again, if not, then why do it?
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I've been following the Keto diet since January, not strict keto but I consider myself lazy keto. I dont go over 15g of carbs a day. I'm down 23 lbs, and just recently the last month started exercising 4 to 5 days a week.
15 grams of carbs is strict keto lol. Most keto diet gurus state 20 grams of carbs daily or 5% of your total daily calories. Lazy keto is when you raise levels to 10% and above.7 -
Do whatever is the most sustainable to you. If you are satiated by fat and won't miss carbs, keto may be a good choice for you. But it works the same way all the other ways of eating do.
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I tried keto for a few days and then when I went back to eating normally, I had a load of noodles and got sick. Rofl It was so terrible. It was a major hassle for me to juggle the carbs, protein and fat. I put a disgusting amount of olive oil into my salad one time, and couldn't finish it. And then I could only have so much veggies that I was like, "why am I ever feeling bad about being a rabbit?? I mean, screw this teensy bit of brussel sprouts. I want more!" Bullet-proof coffee was yummy though!
I also stopped it because I heard that you end up developing intolerances when you cut out foods or cut back drastically. Like this one guy cut out milk for some reason and then he started getting horribly sick if food had any kind of dairy in it, and then he got a ton of other intolerances and a doctor told him that even if it made him sick, to start having a bit of milk every day- starting with just dipping his finger in it and building up from there. Not sure how true it is- haven't read/heard the story from the guy myself. But I don't have any food intolerances and I sure don't want them!
Plus- eating in moderation, getting plenty of protein, and exercising worked for me in the past-- so best to leave well enough alone, eh? I don't worry about animals fats either- like butter, whole milk, or bacon grease etc. I'm native american and my ancestors ate a lot of meat, so I find that eating like they did works best for me. Rice, bread, pasta and alcohol, for instance, seem to make me fluffy too quickly, so I try not to have too much of it and I've stopped drinking alcohol for the most part... might have a cocktail once or thrice a year. And not only that, I don't want diabetes. I'm going to get sugar from fruit, treats, etc, so I really don't need to be adding to it with alcohol.
I think keto does work for people. My boss cut out sugar and started eating lots of fat (pork cracklings, yum!!!), and he was steadily losing weight. So good luck!
Oh and I am currently doing IF 18:6- except I'm cheating and having milk in my coffee because black coffee in the beautiful morning is just pitiful.
And as Jennifer Aniston said, "Just don't eat *kitten* all the time." That's been a great quote for me. She was talking about how she still has treats, but just doesn't go crazy. My sister loses weight when she stops eating trashy food.1 -
I don't do keto although initially I was a bit interested in it so I have not totally dismissed the idea. I always said if I get stuck and need to change it up I will try it out.
I am down 52 lbs and 7 lbs from goal and have not yet needed to try it. I sometimes post pictures of my food or talk about the fruit smoothies I make (shows up on my newsfeed) and many comments come back like "oh I miss watermelon on keto" or "oh that has too many carbs; can't have it on keto but it looks so good".
I no longer feel the need to try keto. All the power to anyone who is using it. It no doubt has benefits. But for the foods I like I can get to where I want with what I have been doing up to this point.
Best of luck with what you choose to get to your goal.2 -
All foods in moderation, portion control, and daily less calories consumed than burned.
For me, it is the best road to long term success and easy transition into maintenance when I reach goal.
Best advice, everyone needs to find what works for them and is sustainable.1 -
All I've ever found from drastically cutting anything out of my diet was that I ended up starving and tired! I'd get sick of it after a few days and just eat everything in sight. This time the only major thing I cut out was my pop (soda/coke/what have you.) I started March 1st with 147 lbs. to loose. As of today, I'm down 51 lbs.! I just keep my calories around 1400 and match my carbs and protein. Which usually end up around 80 or 90 of each a day. For instance I have a protein shake (30 g protein) and a granola bar (23 g carbs) for breakfast. I find that I feel fuller longer that way and I have plenty of energy! Find what works for you, and remember to make sure it's something you can maintain. Good luck!2
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I tried Keto when I had quite a bit of weight to lose. For me, it was a terrible experience. I know it has worked for a lot of people, but I found that my body couldn't handle it. Even when I was in ketosis I was more tired than usual and couldn't even do a 30 minute workout. I never felt that magical Keto energy or "fog lifting/brain clearing" effect that keto warriors swear by.
I think it depends on your current diet on how well you will do adapting to keto? I tried it for 1-1/2 months but it wasn't sustainable for me since it made me feel so bad. I wasn't use to eating fatty foods, and like you, couldn't get my macros right. I was eating few enough carbs, but the fat macro just wouldn't get near high enough. People were telling me to eat "fat bombs" and that just made me sick.
What helped me the most was just using SOME of the recipes and such that people on keto use. Like cutting out sugar and replacing regular flour with a almond/coconut flour to reduce carbs. After a few months of tweaking, I found that 30% carbs 30% fat 40% protein worked best for my macros and I lost roughly 40 lbs in 8 months. This is because with these macros, I feel satisfied throughout the day and don't have intense cravings and want to binge eat.
So you could try just slowly reducing your daily carbs. Losing weight is mainly based on the calories in/calories out that every one here tries to beat into your head, but a lower carb diet can be very helpful to boost the fat loss if you are doing it in a sustainable way along with your calorie deficit. At least, that was my experience.
TL;DR
Keto works for some, not for others. Low carb assists in weight loss based on the fact protein and fat make you feel fuller longer than carbs. Try it if you want and if it doesn't work for you or makes you feel bad after a month, don't feel like you have to follow a specific diet to lose weight.
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I love keto. Might not work for everybody but it works for me. I have lost 75 lbs. I have always had so much inflammation- it’s gone. My knees don’t hurt anymore. I can eat the same foods over and over so this is easy for me. When you go out and eat you are very limited. It’s either order a breakfast or bacon cheeseburger no bun. Egg on top. After you make it past the first week it gets easier.3
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I lost over 250 pounds from June 14, 2015-June 14, 2016 and have maintained that loss for almost two years with low-carb/keto.
Simplistically saying that all you need to lose weight is a calorie deficit is like saying all you need to get to the moon is rocket fuel.
If you've already got an understanding of how to do a low-carb/keto diet, all that's left is to tailor it to your own particular needs. If you're utterly lost on how to do low-carb/keto I recommend either Dr. Atkins New Diet Revolution or Dr. Jason Fung's The Obesity Code, both will give you the power of the knowledge to properly do low-carb/keto.26 -
If you wish to get deep into keto debating please see this thread:
https://community.myfitnesspal.com/en/discussion/10671102/keto-or-no-keto/p1?new=1
Anyone have any tips for including more fat in their diet since that was the second part of the op?
I know including more oil, butter, and full fat dairy are easy ways to get more fat without increasing carbs too much.2 -
4legsRbetterthan2 wrote: »If you wish to get deep into keto debating please see this thread:
https://community.myfitnesspal.com/en/discussion/10671102/keto-or-no-keto/p1?new=1
Anyone have any tips for including more fat in their diet since that was the second part of the op?
I know including more oil, butter, and full fat dairy are easy ways to get more fat without increasing carbs too much.
Avocado (though, carbs), fatty fish and cuts of meat like bacon, pork, and beef.1 -
4legsRbetterthan2 wrote: »If you wish to get deep into keto debating please see this thread:
https://community.myfitnesspal.com/en/discussion/10671102/keto-or-no-keto/p1?new=1
Anyone have any tips for including more fat in their diet since that was the second part of the op?
I know including more oil, butter, and full fat dairy are easy ways to get more fat without increasing carbs too much.
Plenty of suggestions here in the "Need Fat" section:
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4legsRbetterthan2 wrote: »If you wish to get deep into keto debating please see this thread:
https://community.myfitnesspal.com/en/discussion/10671102/keto-or-no-keto/p1?new=1
Anyone have any tips for including more fat in their diet since that was the second part of the op?
I know including more oil, butter, and full fat dairy are easy ways to get more fat without increasing carbs too much.
Plenty of suggestions here in the "Need Fat" section:
OMG this is awesome!!!0 -
There is a middle ground here. It's not strict Keto or nothing! You can try low carb, keep your carbs at around 100g and tweak up or down from there.
I had the same positive experience keeping my carbs capped at 100g than i did when i kept them at keto levels3 -
Keto would be the quickest way to shed weight. And never have to be at a calorie deficit
As long as you get passed the adaptation period33 -
vgentile990 wrote: »Keto would be the quickest way to shed weight. And never have to be at a calorie deficit
As long as you get passed the adaptation period
Untrue.10 -
vgentile990 wrote: »Keto would be the quickest way to shed weight. And never have to be at a calorie deficit
As long as you get passed the adaptation period
Please explain how one would lose weight without creating a caloric deficit?
Do you mean water weight?
There's no magic to being keto for weight loss, a calorie deficit is still needed.
Calorie deficit- weight loss
Please post your sources for this information and any relevant research to support your claim.
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