Keto Diet Advice?
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Hi there. If you really don’t want to track your intake I would recommend the ‘fit, happy, healthy Mum plan’ (from the Australian lady called Sharny). I track my calories on this plan out of interest and it definitely keeps me in a decent deficit. It is an adequate protein, low carb and low fat plan so a lot of people on it go into ketosis. I’ve found my appetite has plummeted on the plan and I’m eating a lot of nutritionally rich foods. You really need to eat a lot of green veggies on this plan however and make sure you get a portion of protein with each meal (and no alcohol!!!).5
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Thank you so much for your reply! I know I do not need to track and someone saying you won’t lose weight if you don’t track? LOL! My fitness pal police here or what.. There not even answering my question there just going on about tracking and loosing weight haha but I’m defo gonna check the group out for sure! And thanks to anyone else who’s had #HELPFUL Replies x
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I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
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I'm old school and tend towards books instead of apps.
if interested in books, I recommend:
Keto Clarity
The Art and Science of Low Carbohydrate Living / Performance
Ketogenic Bible
For websites, the MFP groups I mentioned, Peter Attia, FatHead, Fung's IDM, jimmy Moore, Robb Wolf (more paleo), and Bulletproof (can't remember the guy's name).5 -
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."7 -
tennisdude2004 wrote: »
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."
While it's not 100% accurate, it's the most precise method. You're dealing with numbers, so you're moving the dial in a calculated manner with a guarantee to reach the exact value you want for all practical purposes. Other non-tracking methods are low precision, you're basically moving the dial all over until you find your tune. If something goes wrong, you only have a general reference of your intake and guess in the dark as to what may be causing the problem, or try a whole bunch of tweaks hoping to find the correct thing to tweak. Some people have good food intuition on certain methods, so they do fine without having to be precise.
Calorie counting IS the best sure fire way to ensure a deficit because the tweaking process is straightforward. As for being the easiest way, it sure isn't. Not because it's inferior, but because no way is the easiest way for everyone so this generalization can't be made about any method of creating a deficit.9 -
amusedmonkey wrote: »tennisdude2004 wrote: »
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."
While it's not 100% accurate, it's the most precise method. You're dealing with numbers, so you're moving the dial in a calculated manner with a guarantee to reach the exact value you want for all practical purposes. Other non-tracking methods are low precision, you're basically moving the dial all over until you find your tune. If something goes wrong, you only have a general reference of your intake and guess in the dark as to what may be causing the problem, or try a whole bunch of tweaks hoping to find the correct thing to tweak. Some people have good food intuition on certain methods, so they do fine without having to be precise.
Calorie counting IS the best sure fire way to ensure a deficit because the tweaking process is straightforward. As for being the easiest way, it sure isn't. Not because it's inferior, but because no way is the easiest way for everyone so this generalization can't be made about any method of creating a deficit.
Well it IS NOT the best way for me, unless of course you are actually speaking for me and the millions of people who struggle with following a moderation diet and calorie counting?
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tennisdude2004 wrote: »amusedmonkey wrote: »tennisdude2004 wrote: »
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."
While it's not 100% accurate, it's the most precise method. You're dealing with numbers, so you're moving the dial in a calculated manner with a guarantee to reach the exact value you want for all practical purposes. Other non-tracking methods are low precision, you're basically moving the dial all over until you find your tune. If something goes wrong, you only have a general reference of your intake and guess in the dark as to what may be causing the problem, or try a whole bunch of tweaks hoping to find the correct thing to tweak. Some people have good food intuition on certain methods, so they do fine without having to be precise.
Calorie counting IS the best sure fire way to ensure a deficit because the tweaking process is straightforward. As for being the easiest way, it sure isn't. Not because it's inferior, but because no way is the easiest way for everyone so this generalization can't be made about any method of creating a deficit.
Well it IS NOT the best way for me, unless of course you are actually speaking for me and the millions of people who struggle with following a moderation diet and calorie counting?
Yes, different methods are the best fit for different people. I was very careful with my words to say it's the best method for precision in particular and very careful not to say it's the best method for everyone. I was specifically addressing your accuracy argument. For what it's worth, calorie counting can (different from "should") be utilized by people who follow any kind of eating style or schedule, including keto. It's not exclusively for those who wish to just eat what they want. No healthy method of creating a deficit can be generalized as inferior or superior, but any one of them can be inferior or superior for an individual.8 -
amusedmonkey wrote: »tennisdude2004 wrote: »amusedmonkey wrote: »tennisdude2004 wrote: »
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."
While it's not 100% accurate, it's the most precise method. You're dealing with numbers, so you're moving the dial in a calculated manner with a guarantee to reach the exact value you want for all practical purposes. Other non-tracking methods are low precision, you're basically moving the dial all over until you find your tune. If something goes wrong, you only have a general reference of your intake and guess in the dark as to what may be causing the problem, or try a whole bunch of tweaks hoping to find the correct thing to tweak. Some people have good food intuition on certain methods, so they do fine without having to be precise.
Calorie counting IS the best sure fire way to ensure a deficit because the tweaking process is straightforward. As for being the easiest way, it sure isn't. Not because it's inferior, but because no way is the easiest way for everyone so this generalization can't be made about any method of creating a deficit.
Well it IS NOT the best way for me, unless of course you are actually speaking for me and the millions of people who struggle with following a moderation diet and calorie counting?
Yes, different methods are the best fit for different people. I was very careful with my words to say it's the best method for precision in particular and very careful not to say it's the best method for everyone. I was specifically addressing your accuracy argument. For what it's worth, calorie counting can (different from "should") be utilized by people who follow any kind of eating style or schedule, including keto. It's not exclusively for those who wish to just eat what they want. No healthy method of creating a deficit can be generalized as inferior or superior, but any one of them can be inferior or superior for an individual.
You are correct, for me and millions of other people, eating a LCHF diet model is superior and eating a calorie counting/moderation diet model is inferior!
For me and millions of others painstaking ‘relative’ precision is less important than convenience, sustainablity and ultimately success!9 -
tennisdude2004 wrote: »
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."
That memeber was me.
I'd like to know what the other ways for being sure about your calorie intake are though? The only other way I could think off the top of my head would be eating exactly the same every single day and adjusting the portions.
Cause I certainly don't know how an omelette compares to a steak, compares to a bowl of cereal etc. calorie wise without counting and I wouldn't know after a month of my weight not changing which days were the problem where I'd have to adjust apart from a vague "I have to eat less".3 -
stevencloser wrote: »tennisdude2004 wrote: »
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."
That memeber was me.
I'd like to know what the other ways for being sure about your calorie intake are though? The only other way I could think off the top of my head would be eating exactly the same every single day and adjusting the portions.
Cause I certainly don't know how an omelette compares to a steak, compares to a bowl of cereal etc. calorie wise without counting and I wouldn't know after a month of my weight not changing which days were the problem where I'd have to adjust apart from a vague "I have to eat less".
I tend to eat plenty of meat and veg (luckily my favourite food) and snack on cheeses, pickles, fruit and nuts and that sort of thing.
Some days I will lose weight others I won’t! I tend to pay less attention to the scales and more attention to how my knees feel and how comfortable my clothes are.
That’s not to say I don’t sometimes use the calorie counter - weeks when I’m playing a lot of tennis and weeks when I’m not feeling too hungry, I generally dip in and out to ensure I’m eating enough! I struggle to commit to calorie counting over a prolonged basis and very rarely weight food!
5 -
stevencloser wrote: »tennisdude2004 wrote: »
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."
That memeber was me.
I'd like to know what the other ways for being sure about your calorie intake are though? The only other way I could think off the top of my head would be eating exactly the same every single day and adjusting the portions.
Cause I certainly don't know how an omelette compares to a steak, compares to a bowl of cereal etc. calorie wise without counting and I wouldn't know after a month of my weight not changing which days were the problem where I'd have to adjust apart from a vague "I have to eat less".
I don't think everyone needs to be sure of their calorie intake though. I can be sure that I am eating at a deficit when I get smaller over time, but I have no exact idea o how much I was eating.
I think it comes down to being able to eat intuitively or not. Some can do it naturally, some never will. Some find that changing their diet (like to a LCHF or keto diet) allows them to eat intuitively. Others don't.
I personally think having the option of logging helps. I'll log a few meals a week at the most when I am curious about its caloric value. Being open to logging can be a good thing. It just isn't a necessary one.5 -
Precision is not important to those who have already figured out what helps them stay in a deficit, but that doesn't mean that OP will have the same experience. It's important to know that there are options, and keto is one of them. That's it's okay to try it, and that it's okay to stop doing it if it's not working.
Without calorie counting, it's pretty much trial and error, and trial and error is a valid choice of doing this as long as the person is aware why something isn't working. It isn't because they're somehow doing keto wrong and need to go on an egg fast, it's simply because they're eating more than they should and that's what they need to address. Same goes for intuitive eating, plant-based, Mediterranean, IF, or any method a person chooses to experiment with.3 -
stevencloser wrote: »tennisdude2004 wrote: »
I mean, you don’t NEED to track calories, but don’t come running back to the “my fitness pal police” when you’ve plateaued in a month or two after losing a bunch of water weight wondering why...
Weighing your food and counting calories is the only sure fire way to ensure you’re eating in a deficit, which is the only way to lose weight. It doesn’t happen any other way. Can you lose weight without counting? Yes, but it leaves minimal room for error, especially if you’re already smaller and have only a little to lose. Counting calories is a good way to give yourself freedom in your diet and peace of mind.
It's not he only way and for some people it's not even the best or easiest way.
I saw a member post this on another thread and thought is was worth quoting:
"Calorie counting is not an exact measure. You don't know exactly how many calories were in the food you just ate and you don't know exactly how many calories you burned that day. The good news is you don't have to. Because you get feedback over time from the scale. It's like a very long game of hot and cold. If you're losing weight over time at the rate you were going for, your counting is close to the actual amounts, if you're not losing weight at the rate you were going for, you have to adjust."
That memeber was me.
I'd like to know what the other ways for being sure about your calorie intake are though? The only other way I could think off the top of my head would be eating exactly the same every single day and adjusting the portions.
Cause I certainly don't know how an omelette compares to a steak, compares to a bowl of cereal etc. calorie wise without counting and I wouldn't know after a month of my weight not changing which days were the problem where I'd have to adjust apart from a vague "I have to eat less".
Essentially that is how I do things. It is kind of like taking shots in the dark at times. If the scale isn't changing... I either eat less (cut out portions, snacks etc)... or move more (add more cardio, walking, jump around the house etc). I used to log my food years ago so I have a general idea what is going on. Sometimes I will weigh my snacks or meals, or just my protein. It's definitely not exact though, and for many it would be easier to just track calories. That for me would be a last resort only if I had to and only for maybe a week or so.0 -
kommodevaran wrote: »To lose weight, you need a consistent calorie deficit and patience. You can eat whatever you like. It's easiest if you eat food you like.
that's not keto advice at all11 -
rebecca_beckerz wrote: »kommodevaran wrote: »To lose weight, you need a consistent calorie deficit and patience. You can eat whatever you like. It's easiest if you eat food you like.
that's not keto advice at all
Neither is your comment...
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rebecca_beckerz wrote: »kommodevaran wrote: »To lose weight, you need a consistent calorie deficit and patience. You can eat whatever you like. It's easiest if you eat food you like.
that's not keto advice at all
Neither is your comment...
Neither is yours
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rebecca_beckerz wrote: »kommodevaran wrote: »To lose weight, you need a consistent calorie deficit and patience. You can eat whatever you like. It's easiest if you eat food you like.
that's not keto advice at all
Some people decide their own questions to answer. It's not all about the OP you know. 5 -
tennisdude2004 wrote: »rebecca_beckerz wrote: »kommodevaran wrote: »To lose weight, you need a consistent calorie deficit and patience. You can eat whatever you like. It's easiest if you eat food you like.
that's not keto advice at all
Neither is your comment...
Neither is yours
Touché!
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I have been doing Keto for 9 months. My husband and I have both been successful with this way of eating and find it relatively easy. In my opinion, the key to being successful is meal prepping. If you are on Facebook, I would highly recommend a group called Low Carb Journey (Cooking Keto with Kristie). She counts total carbs (not net). We have found this group to be very helpful and supportive with all our questions. Kristie Huneycutt Sullivan also has several keto cookbooks and You Tube videos out there that you may find helpful.1
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Bigpuma100 wrote: »You don’t have to track your calories, but it depends what your goals are. Keto is not for everyone because it’s high in calories, but again depends on your goals. I can give a list of my list of foods if you like?
If you don't track your calories, it's pretty easy to gain weight on Keto.6
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