Keto diet

There is a water weight difference initially, but I believe the average weight loss comes out to be the same in the long run.

I think what makes it "more weight loss" for some people is that the keto diet is a better choice for their personal needs, making it easier to stick to (and therefore more effective in the long term) than calorie counting alone.

If you want to talk to people who are on keto diets, or more info about the diet itself, here are some good places to start:

http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

http://community.myfitnesspal.com/en/group/1143-keto

I do not lose well with moderation. To be honest, I tend to gain weight. If I try to restrict foods to just a bit, I tend to want more and feel deprived. If I do not eat my problem foods (macro really) then I don't have the same feeling if deprivation nor do I have the physical cravings and blood glucose swings that lead to eating too much.

Some people find keto restrictive. They sometimes can't imagine why it would work for some people, but a meta ananylis shows that keto is just as effective for weight loss as any diet is when calories are controlled. If you are one who experiences the appetite suppressing effects of low carb, it could lead to even better or easier weight loss. Plus, It appears that some with insulin resistance tend to lose a bit better when they eat a diet that regulates and lowers their blood glucose, it's only a difference of a few pounds.

To lose weight you need to restrict calories somewhere. Some choose to restrict a little bit of everything, others find more success with just restricting carbs.

I lost my 40 lbs (using keto) a bit faster than I expected. I ate an average of 1500 kcal a day, food weighed and measured. I am 5'8" and mainly inactive; I started walking 30-60 minutes a day after losing 30 lbs. I lost 2-3 lbs a week, which would suggest a calorie deficit of 7000 to 10500 kcal a week, or a 1000 to 1500 kcal deficit a day. When I weigh 145-155, my maintenance appears to be 2000-2500 kcal a day so for me, there appears to be a bit of "magic" in there.

My experience is not had by everyone though. I do have IR, and autoimmune diseases where inflammation (which can be caused by carbs) tends to lead to weight gain. And it did. I ate around maintenance and was fine for a year. Then I increased carbs, calories went up a bit, and regained some of my weight rather quickly. This was at just low carb, to occasional moderate, levels.

This summer I went back to very low carbs, close to zero, and started losing weight again without really trying. I eat when hungry. I don't log but I must be in a calorie deficit again because I am losing a pound a week. High or moderate carbs just doesn't work for me.

CI < CO for weight loss. That's a truth. I don't think the presence of ketones increases fat loss at all, but I do think ketones help with some health issues as well as increase a person's metabolic flexibility. For me, keto lowers CI and tends to raise CO a bit. It's a win win situation for me.YMMV

rachelarosenfeld wrote: »

livingleanlivingclean wrote: »

rachelarosenfeld wrote: »

kommodevaran wrote: »

Are you interested in keto becaused of the alleged "extra" weightloss, or because you naturally prefer foods high in fat over carby foods?

I guess I’m interested in Keto because I’ve just had a hard time sticking to calorie restrictive diets

So you're going to try a calorie restrictive diet with extra restrictions?

I’ve heard you should feel more satisfied on this diet than a normal calorie restricted one...

It's all going to depend on what types of food you find filling. Some people find fat really satiating and can't eat much volume of high fat foods, so keto or other LCHF diets will work really well for them. Others (like me) don't find fat filling and can easily overeat that food, so do better on a different plan.

No harm in trying it if you want and see how it goes. If keto is too difficult, you can always try a more moderate low carb setup as well. You just need to find the mix that works for you, and understand nothing is going to work overnight, always keep the long view in mind. Good luck!

onemanpeloton wrote: »

Give it a try. I find fat a lot more satiating and I think thats what makes keto appealing to people who've struggled with diets before. I'd still recommend tracking your food despite some claims that you wont need to.

When I was eating a high carb diet, I used to finish a huge meal of pasta and still be hungry. Or an hour after my meal I was hungrier than I was before I ate.

Now im on low carb high fat and it satisfies me enough that I can comfortably do 16/8 intermittent fasting

Agreed! But, everyone is different!! :-)

The great thing is.....if you do not know, then you don't know that there are other options out there. I am a fan of trying new things....I like to know how things work and I like to know how things work for me. I love eating the Keto way. But, as I have mentioned often, that is me. YMMV!

I bet, @onemanpeloton, that Keto really helps you with your endurance sport!

pltjess wrote: »

Keto still requires restricting calories. I've been on it long term with great success, but it's still CICO. It works for me because it helps with satiety, and now that I've been doing it for a while, my cravings for things like sugary treats have completely diminished. It's not a magic diet, it still takes dedication, but it works for me and I love it.

AMEN!

Hey guys! I have to say Keto I don’t think is for everyone especially if you have a harder time processing carbs. I am doing keto or at least the closest I can. I try to stay under 25g of carbs or when I can 15g. Many fitness speakers I follow swear by it especially women. So well it has worked great for me we will just see how well the progress carries on.

I’ve been trying on and off for the last 6 weeks, i get super moody and depressed after 3 or 4 days of 20 grams of carbs.

My appetite is under control and the small meals don’t bother me, but my mental state is in the gutter, so I can’t do it. Be aware of that.

I'm on my second week of keto and starting to reduce calories. Send me a friend request Rachel if you want to see how i get on and feel free to look/laugh at my diary. Good luck with achieving any goal you have set yourself. 😀

I have done Keto and love it, but I have a hard time sustaining it. What I find works for me is M-F I try to keep my carb intake to 20-25% most of that comes from fruit. On the weekends I’ll splurge and have some toast or a pancake with my breakfast. I’m T2 and I’ve been able to bring down my A1C from 6.7 to 5.6 by following this plan, it works for me because I don’t feel deprived of anything! What you need to do is play around with different eating plans and find one that works for you. As mentioned many times in previous responses, you have to expend more calories than you take in to lose weight. Good Luck on your journey!

rachelarosenfeld wrote: »

livingleanlivingclean wrote: »

rachelarosenfeld wrote: »

kommodevaran wrote: »

Are you interested in keto becaused of the alleged "extra" weightloss, or because you naturally prefer foods high in fat over carby foods?

I guess I’m interested in Keto because I’ve just had a hard time sticking to calorie restrictive diets

So you're going to try a calorie restrictive diet with extra restrictions?

I’ve heard you should feel more satisfied on this diet than a normal calorie restricted one...

I am doing the Whole 30, which isn't exactly keto, but low carb and higher fat than I've had before. My appetite is significantly suppressed and I've lost 7 pounds in 24 days -- much more than I would have expected. I'm just not terribly hungry. It's partially the filling meals, and partially the 'inability' to snack on chips/crackers/bread the way I used to.

If you like fatty foods, it might be for you. Personally, I can't stomach so much fat (and small amounts don't satiate me), and I don't really like eggs or eat a lot of meat, so Keto would be not sustainable for me. Try it and find out for yourself.