Ketogenic diet
Replies
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I am noticing a kind of opposing view between the calories in/ calories out and LCHF groups. Yes calories matter but your % of carbs, Fat and protein matter too. I think when you start Keto it is more important to hit your % of each than to worry about calories. When your body becomes fat adapted you should start to burn fat but at the same time you will likely feel less hungry. This is when, in a perfect world, you should self regulate calories. You are not going to wreck your scale weight in two weeks of keto and I will even bet weight (water) goes down several pounds too. If the scale doesn't move you can always dial back total calories later. This isn't magic it is about burning fat AND managing calories. Week one for me stats, down 8 pounds but was 10, beer belly is shrinking dramatically to the point others notice. Not paying any attention to food portion or calories now but just eating til full.
Actually, I think the opposite approach is the more prudent one. If one wants to adopt a keto diet, log and track at first while you determine if self regulation is a benefit you realize from keto. Some do. Some don't.
Some can learn to self regulate with a gradual transition away from logging as their food intake gets more intuitive and as they may begin to realize the benefits of reduced hunger. Just as an aside, some of the benefits of reduced hunger can come from just lower carbs. One doesn't have to go full keto to get at least some benefit. My personal way of eating is 100-150 grams per day of carbs and I have no struggles with hunger at all.
Just a different perspective.2 -
I have only been doing it for a little less than two weeks but I will say I sure as hell wished I had not dismissed it as just another Atkins remake. My MIL has Type 2 Diabetes which is helped tremendously with the Keto diet so even though I thought it was a joke and BS, I told her I would do it with her. HOLY MOLY!! I was not prepared for my eyes to be opened like this. This is NOT Atkins whatsoever other than the low carb part. In less that two weeks, I am down 12 pounds!! After the initial 3 days of hell switching into Keto and the dreaded Keto flu on the 3rd day (remedied by drinking pickle juice and taking MCT oil) I feel more energy than I have in quite some time. My energy level is through the roof and I am never hungry. Its like my body was made for this diet....I do realize and appreciate this diet is not for everyone because we are all built differently genetically but I now also realize there is alot of misinformation and lack of understanding about what this diet is. There are also alot of wrong ways to do it so I advise anyone doing it to surround themselves with reputable sources of information and to learn for themselves rather than taking any one person word for it. Reputable medical doctors are using this for their patients and studies are bearing out the hype....this diet is the real deal. Wish I would have considered it sooner. There are alot of helpful people on MFP that can help with recipes, advice, etc.....Good Luck. :-) @DJ_Skywalker8
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I like to run in the morning and that is something I haven't figured out regarding carb totals. Right now I am trying to hit 30 to 35g.1
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JustKeepTryin wrote: »jtaylor_71 wrote: »Hi all, wanting peoples thoughts (good and bad) on a ketogenic diet.
I lost 20kgs over the last year, however recently gained most of it back following a traumatic personal experience. I’m wanting to jump back in and start losing the weight while keeping myself busy
Please no negative, I’m not here for that, I’m here to gain knowledge.
How can you say no negative when you ask people's thoughts (good and bad)???
Anyways, my opinion is this, unless you have health issues that requires you to get rid of carbs or you simply just feel satiated and enjoy keto, doing keto isn't anything special. What I mean by that, for fat loss, keto will not directly cause you to lose weight, what does make you directly lose weight is being at a caloric deficit and it has been scientifically proven that for fat loss, every diet share similar results. People do experience fast weight loss in the initial stages of keto, but that's because of water weight and glycogen that is getting depleted .
For physical activities, although it is not yet conclusive, early stages of the studies show that keto is the least optimal out of all diets. This one does not surprise me since your water and glycogen are depleted and you're relying on fat as source of energy instead of carbs, so you're not going to get the best out of your workout which is why athletes in general follow a high carb diet.
You claim you lost 20kgs last year, but that was not keto that did that, it was the caloric deficit. Keto was just the tool you used in order to acheive that goal just like others will use Intermittent fasting or Paleo, well you get my point.
I am able to lose weight with carbs, but it's funny you won't see people shout "Eating a high carb diet made me lose weight". In the end, it's all about personal preference, if you enjoy keto and it helps you stick with your goal(s), then by all means keep doing it.
For most people, being in a caloric deficit will make you lose weight regardless of your macros. The only exception which can make losing weight difficult is if you have some health issues (like thyroid for example), but for the regular Joe and Jane, it's all about eating less calories than you burn which will make you lose weight.
'For physical activities, although it is not yet conclusive, early stages of the studies show that keto is the least optimal out of all diets. This one does not surprise me since your water and glycogen are depleted and you're relying on fat as source of energy instead of carbs, so you're not going to get the best out of your workout which is why athletes in general follow a high carb diet.'
I'm gonna have to chime in on this one. while I don't consider myself an "athlete" hell most of us don't on here I have been doing following the ketogenic lifestyle for about a year and a half. Last year I was training for a half marathon ( no didn't do it because my knee started acting up
) but I was running 10 miles once a week and 5-8 miles 3 time a week and lifting for an hour and a half to 2 hours 3 times a week. Not once did I ever experience any kind of issues with energy levels or muscle weakness (aside from the expected DOMS!) quite the opposite in fact. your body isn't actually using fats for energy but turning them into ketones, which your body does use for energy. some might say more efficiently than glucose. but I have no studies to back any of this up.
What I do have is my own opinion. I feel better than I ever have in my life. some of this is I'm sure due to the fact that I exercise more and I don't feel starving all the time like I used to on a more 'traditional' meal plan. I eat bacon and eggs and butter and salads and I don't feel bogged down like I used to .
My advice to the OP is to research for yourself.. read what others have experienced. and then if you still want to try do it. but research research research. I did for months before taking the dive and I don't ever plan on going back. I have a physical every year and there has been no negative changes in my heath. no blood pressure issues no cholesterol issues and I eat tons of fat and add loads of salt to everything. I'm sure it's not for everyone. But I love it.
You mention not having research but there is plenty out there. Some examples:
The above graphic is from the summary of the available research. Full text at link below.
https://sci-fit.net/ketogenic-diet-fat-muscle-performance/
A couple of additional thoughts. Some elite level athletes use keto as a training tool for them to be more efficient at fat utilization to preserve and extend glycogen stores when competing. But they compete full carb loaded. One of the reasons for this is the rate at which fat can be converted to useable energy. The graphic below explains the reasons for this.
While you seem to be doing fine and are adapted to training and competing in keto, it is anecdotal. Some additional anecdotal observations come from many people who weight train who say that their sessions are miserable when training on keto. So, the anecdotes can go either way.
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I like to run in the morning and that is something I haven't figured out regarding carb totals. Right now I am trying to hit 30 to 35g.
I practice IF and train fasted because I like to train in the morning. I've never had any issues but I suspect that is very individual as some struggle with training without some carbs ingested.1 -
I like to run in the morning and that is something I haven't figured out regarding carb totals. Right now I am trying to hit 30 to 35g.
I practice IF and train fasted because I like to train in the morning. I've never had any issues but I suspect that is very individual as some struggle with training without some carbs ingested.
I have always run at 4:30 AM fasted because it is easy to roll out of bed and hit the road. I eat when I get home and was eating oatmeal, English muffin or toast with eggs. By 9:00 I was shaking and would eat a snack bar or nuts. Now I eat a few almonds out of habit and don't get that shaky feeling that I used to call my calorie crash. I feel much better after my run and during the whole morning. I have read that athletes "may" need to up their carbs a bit so that is why I was shooting for 30g. I may drop it down to 20g if I don't feel like its a problem.1 -
I like to run in the morning and that is something I haven't figured out regarding carb totals. Right now I am trying to hit 30 to 35g.
I practice IF and train fasted because I like to train in the morning. I've never had any issues but I suspect that is very individual as some struggle with training without some carbs ingested.
I have always run at 4:30 AM fasted because it is easy to roll out of bed and hit the road. I eat when I get home and was eating oatmeal, English muffin or toast with eggs. By 9:00 I was shaking and would eat a snack bar or nuts. Now I eat a few almonds out of habit and don't get that shaky feeling that I used to call my calorie crash. I feel much better after my run and during the whole morning. I have read that athletes "may" need to up their carbs a bit so that is why I was shooting for 30g. I may drop it down to 20g if I don't feel like its a problem.
For training purposes, I'd keep it at the highest number I could while staying in ketosis. There is no additional benefit to dropping lower as when you are training you will be burning it off. It's totally up to you but personally, I'm going to get the most out of my training sessions and possibly back it off on non training days.
I do that now even though LC and not keto. The night before a training session I'll tend to be higher carb than average for me. It makes my training sessions so much more enjoyable to have the energy to kick it instead of dragging through.1 -
I lost 72lbs tracking my calories and eating primarily plant based, lean cuts of meats and cutting back breads, pasta, processed foods and drinking at least 128oz of water daily. With that said, CICO worked for me to lose a substantial amount of weight in about a year.
I am on week 7 of the KETO WOE (way of eating) while I still had about 30-35lbs to lose I only started this WOE because I was at my wits end with test after test not showing any reason for my constant swollen ankles and joint pain. A friend of mine who is an RN said try KETO. So I did with the intentions of doing it for 30 days. I was fortunate not to get the "keto flu" thankfully, not sure if that was because I was already eating low carb kinda, but grateful as I hear that is just awful... Anyways about 2 weeks into this WOE I noticed that the swelling in my ankles was gone, I had regular looking ankles for the first time in over a year and the joint pain was non existent. Not only that I am sleeping like a baby, my hair and skin look amazing and I find that I am not "starving" these days so much so that I started IF 16:8 and only eat two meals a day. Even when I was losing the 72lbs, I was eating small meals every 2-3 hours because I was ALWAYS hungry. I like this feeling of being in control. Like others have said, there are positives and negatives to every diet/WOE and not everything works for for everyone.
If you do try it, my recommendation is to do your research before jumping into it, its not all about just eating bacon and cheese, life most people think. Its a high Healthy fat WOE, not processed fats... Label reading is a must! You will be amazed just how many things have sugar in it disguised in a different name. I am happy to say I am down 18lbs in 7 weeks (remember most of weight loss in the beginning is water weight) but I have also lost nearly 4 inches off my waist in these 7 weeks. I highly recommend taking transformation pics and measurements as the scale will slow down just like any other diet, but pictures and measurements don't lie.
Cook books are also essential. Soo many delicious keto friendly meals out there. My husband, who could visably see a difference in my body, joined me in this WOE two weeks in. He has always been a meat and potato kinda guy, he is loving the variety of foods/recipes we have been trying.
Good luck to you!!!7 -
There is lots of good answers. There is one thing I want to make sure is said, might have missed it.
Keto diet is not for everyone!! We are doing it in our house. However, for example, my mom had her gallbladder removed, so she can't do it. There are other reasons why it might not work for you. Just make sure you listen to your body. Best advice I was give!2 -
I've been keto for about a year. I'm now "fat-adapted" and able to do mostly keto with a [healthy, keto-friendly] carb-up 1-2x in the evening during the week (maybe up to 50 NET carbs, nothing crazy and no binging!), while still never cheating on the foods that are inflammatory to me (gluten, dairy & most nightshades).
Biggest benefits:
-reduced binging, cravings, compulsions
-clearer memory, better cognitive functioning (brain fog is gone)
-steady mood, almost eliminated depressive episodes
-steady weight, no more yo-yo'ing
-easy to get back to normal weight 1 day after a vacations! (after fat-adapted)
-not retaining water
-can eat salt without the negative impacts
-reduction in cellulite
-can have wine
-can incorporate carb-ups (with carby veggies or fruits, sometimes I have a handful of popcorn), which makes it long-term doable for me
Biggest drawbacks:
-can be difficult socially (work meals, others cooking for you, selecting a restaurant, etc) but this is esp difficult for me because i'm strict with no dairy and no gluten....
-negative input from people that don't understand keto, nay-sayers
-remembering to add electrolytes daily (magnesium, potassium, salt) I sometimes get pins & needles from forgetting supplements!
-If you cheat (cake, bread, something high sugar), you will definitely feel the consequences either digestively or cognitively, emotionally, etc. It's a good incentive to stay the course!
Good luck!9 -
I've been ketogenic for over 3 years. For me, the positives out weigh the negatives.
The negatives that I have experienced, heard or read about that are associated with keto for some people are:- Some find the diet too restrictive or don't like the food.
- It can cost more than relying on the usual filler carbs like noodles, bread, and rice for calories, if you don't use added fats.
- Some experience bad breath but that is usually temporary for most.
- Keto rash happens in a few, but it is also usually temporary.
- For some, LDL rises, which is a concern for some doctors who judge CVD by total cholesterol and LDL without knowing particle size.
- There's a lot of judgement from others. Some honestly believe that lots of carbs are crucial to good health and that grains are needed. Conversely, many believe fat is not good for you.
The positives that I have experienced, heard or read about that are associated with keto for some people are:- Reduced appetite and cravingsfor some so it is easier to manage weight. Seems to compliment IF.
- Steadier and lower blood glucose and insulin which may help with conditions associated with insulin resistance/metabolic syndrome such as T2D, prediabetes, PCOS, NAFLD, Alzheimer's, CVD and reactive hypoglycaemia.
- May be used to help treat some conditions like epilepsy, brain injury or stroke, developmental disorders like autism, cancer, and reducing inflammation for some autoimmune diseases and arthralgias.
- Some use keto to treat intestinal issues like IBS. There may be reduced gas and BMs.
- Some find their skin and hair is improved by lower sugar and increased fats.
- Some enjoy the food. Some find keto reduces their binging.
- Some find it reduces migraine frequency and duration.
- Some find their BP is improved. My postural hypotension is gone.
- Many find that cholesterol panels are improved, with HDL going up, triglycerides going down, LDL changing into a larger less dense variety, and in some their LDL goes down.
Like any diet or drug, these outcomes won't happen for all. I am one who experienced most of the positives, and only a few negatives... Well just one.
Check out the keto group linked earlier, or the Low Carber Daily group, for most possible positives and negatives, or where to start. Good luck.
I felt that this was fairly and objectively written.
I felt that needed to be noted for all the times I have identified where I thought you were less than objective in the info you have presented and claimed or purported benefits either that were not proven or ascribed them to most people.
Bravo!
Thank you, but I don't think I did much different from another contentious list I made except that I added a couple of YMMV's (rather tongue in cheek I might add) and used the word "some" in every sentence (since only have the word "may" at the beginning was an issue for a few) to avoid arguments. The last list I made was on a post asking for the benefits of keto, rather than this one which asked for the good and bad.
I do find it very annoying that the "some" and "may" does not appear to need to be stressed in threads about moderation. It may help some people. Moderation or calorie counting might be used successfully by some people for weight loss. The disclaimers just seem needed for named diets, or for a macro describing diet. Its odd, and unwarranted in general IMO.
This was my last list from the thread that was about keto benefits that some had issues with.Keto has a few benefits that people may experience:- Reduced hunger and cravings so weight loss feels easier. Those with IR may lose marginally faster - maybe 6 lbs more in a year than they would on a higher carb diet; for healthy people, there is no metabolic advantage and they lose just as fast on higher carb.
- More stable blood glucose and possibly a stop, partial or full reversal of conditions associated with insulin resistance like T2D, prediabetes, PCOS, NAFLD.
- Used to treat Alzheimer's, stroke and brain injury. Some use it to prevent migraines.
- People often notice an improvement in cognition
- Can be used to help some with developmental problems like autism.
- some use it to treat IBS
- For most, it improves cholesterol and reduces inflammation reducing risk of CVD.
- treats epilepsy
- Better skin and hair
- It eliminated my reactive hypoglycemia and postural hypotension
- Lower inflammation can be used to help treat some autoimmune problems
Like any diet or drug, these benefit so will not be true for everyone. Many of the benefits can be achieved using other diets, drugs or weight loss.
I started keto to deal with autoimmune issues and to lower my BG as it crept up to prediabetic levels. I knew I needed a diet to reduce inflammation. I'd been trying to lose a bit of weight to get into the middle of a normal BMI range by eating more fruits, veggies and lean meats while cutting calories, as prescribed by my doctor to address my IR. Instead I ended up gaining almost 20 pounds and becoming overweight. I decided LCHF would be smart as it lowers inflammation. Once I cut out refined carbs I felt so much better that I kept going to keto. Better energy, thinking, easier weight loss, better BP and skin were all happy side effects. I've stayed mostly keto for over three years now.9 -
I've been ketogenic for over 3 years. For me, the positives out weigh the negatives.
The negatives that I have experienced, heard or read about that are associated with keto for some people are:- Some find the diet too restrictive or don't like the food.
- It can cost more than relying on the usual filler carbs like noodles, bread, and rice for calories, if you don't use added fats.
- Some experience bad breath but that is usually temporary for most.
- Keto rash happens in a few, but it is also usually temporary.
- For some, LDL rises, which is a concern for some doctors who judge CVD by total cholesterol and LDL without knowing particle size.
- There's a lot of judgement from others. Some honestly believe that lots of carbs are crucial to good health and that grains are needed. Conversely, many believe fat is not good for you.
The positives that I have experienced, heard or read about that are associated with keto for some people are:- Reduced appetite and cravingsfor some so it is easier to manage weight. Seems to compliment IF.
- Steadier and lower blood glucose and insulin which may help with conditions associated with insulin resistance/metabolic syndrome such as T2D, prediabetes, PCOS, NAFLD, Alzheimer's, CVD and reactive hypoglycaemia.
- May be used to help treat some conditions like epilepsy, brain injury or stroke, developmental disorders like autism, cancer, and reducing inflammation for some autoimmune diseases and arthralgias.
- Some use keto to treat intestinal issues like IBS. There may be reduced gas and BMs.
- Some find their skin and hair is improved by lower sugar and increased fats.
- Some enjoy the food. Some find keto reduces their binging.
- Some find it reduces migraine frequency and duration.
- Some find their BP is improved. My postural hypotension is gone.
- Many find that cholesterol panels are improved, with HDL going up, triglycerides going down, LDL changing into a larger less dense variety, and in some their LDL goes down.
Like any diet or drug, these outcomes won't happen for all. I am one who experienced most of the positives, and only a few negatives... Well just one.
Check out the keto group linked earlier, or the Low Carber Daily group, for most possible positives and negatives, or where to start. Good luck.
I felt that this was fairly and objectively written.
I felt that needed to be noted for all the times I have identified where I thought you were less than objective in the info you have presented and claimed or purported benefits either that were not proven or ascribed them to most people.
Bravo!
Thank you, but I don't think I did much different from another contentious list I made except that I added a couple of YMMV's (rather tongue in cheek I might add) and used the word "some" in every sentence (since only have the word "may" at the beginning was an issue for a few) to avoid arguments. The last list I made was on a post asking for the benefits of keto, rather than this one which asked for the good and bad.
I do find it very annoying that the "some" and "may" does not appear to need to be stressed in threads about moderation. It may help some people. Moderation or calorie counting might be used successfully by some people for weight loss. The disclaimers just seem needed for named diets, or for a macro describing diet. Its odd, and unwarranted in general IMO.
This was my last list from the thread that was about keto benefits that some had issues with.Keto has a few benefits that people may experience:- Reduced hunger and cravings so weight loss feels easier. Those with IR may lose marginally faster - maybe 6 lbs more in a year than they would on a higher carb diet; for healthy people, there is no metabolic advantage and they lose just as fast on higher carb.
- More stable blood glucose and possibly a stop, partial or full reversal of conditions associated with insulin resistance like T2D, prediabetes, PCOS, NAFLD.
- Used to treat Alzheimer's, stroke and brain injury. Some use it to prevent migraines.
- People often notice an improvement in cognition
- Can be used to help some with developmental problems like autism.
- some use it to treat IBS
- For most, it improves cholesterol and reduces inflammation reducing risk of CVD.
- treats epilepsy
- Better skin and hair
- It eliminated my reactive hypoglycemia and postural hypotension
- Lower inflammation can be used to help treat some autoimmune problems
Like any diet or drug, these benefit so will not be true for everyone. Many of the benefits can be achieved using other diets, drugs or weight loss.
I started keto to deal with autoimmune issues and to lower my BG as it crept up to prediabetic levels. I knew I needed a diet to reduce inflammation. I'd been trying to lose a bit of weight to get into the middle of a normal BMI range by eating more fruits, veggies and lean meats while cutting calories, as prescribed by my doctor to address my IR. Instead I ended up gaining almost 20 pounds and becoming overweight. I decided LCHF would be smart as it lowers inflammation. Once I cut out refined carbs I felt so much better that I kept going to keto. Better energy, thinking, easier weight loss, better BP and skin were all happy side effects. I've stayed mostly keto for over three years now.
Little changes can make a big difference in terms of it coming across as possible benefits for some and something more inaccurate and implying fact and universal application. There is a world of difference between "Some find their skin and hair is improved by lower sugar and increased fats" and "Better skin and hair." One states a possibility some have experienced and the other is a declaration of fact that applies universally. Words matter.
And I do think "some" and "may" should be used in reference to any type of diet personally. There is not one way of diet that applies to more than 10 to 20% of the population. Even something like calorie counting which is fundamental to the basic underlying principle of energy balance doesn't work for everyone. Some can't do it accurately or effectively. It make some people obsessive and causes an unhealthy relationship with food. etc., etc.
The fact is most diets don't work long term. The people who seem to be most successful are the ones who take a flexible approach and view it as learning new habits for life. Not a short term "diet" to fix the problem and then go right back to the behavior that caused the problem. Not sure why you find these qualifiers so bothersome. They take out false implications and spell things out in a factual way.
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I understand about traumatic injuries. I am in the USCG and while on my ship, lost my footing and fell down one of the ladders(stairs) onboard. I broke my leg and it took me almost a year to be able to get back at it and actually get in the gym.
I started out just lifting weights because I was still afraid to run on my leg even though it has a plate and 6 screws in it. It wasn't going to fall apart on me, lol. It was a mental game and once I got over that fear then I started doing cardio and working out. I got back in the gym Feb 1 2018 and started my cardio back May 15. Just doing incline 15 and walking at 3.5 for an hour. Gave it a month and decided to run, 5mph for 15 mins. Next day, 5mph for 35 mins. then I was doing 40 and 45 mins. Now I am running at 5 minute intervals of 3.5, 5.5, 6, 6.5, 7, 4.
Long build up I know, hang tight. This whole time I was working out I was not losing any weight. I was just eating the same way I was. For 4 mts I didn't lose a single lb, but I didn't gain anything either. Starting June 1 2018 I started KETO. Continuing with my routine I have lost 26lbs in 54 days and still losing at a descent rate. That's about a half lb a day.
I have had a cheat day on my birthday in which I gained 7lbs (in a day) and it took me 5 days to get it back off. Then I went on vaca for two weeks and only gained 2lbs with no exercise. Had I not had these couple setbacks then I am certain I would be over 30lbs lost at this point.
For me Keto works and I am going to stick with it for a while. I still want to drop another 30lbs so I can get back to my high school weight. I am 6'2", 37yrs old. 6/1/18 Starting weight 260, 7/25/18 Current weight 233.
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KowboyKraka wrote: »I understand about traumatic injuries. I am in the USCG and while on my ship, lost my footing and fell down one of the ladders(stairs) onboard. I broke my leg and it took me almost a year to be able to get back at it and actually get in the gym.
I started out just lifting weights because I was still afraid to run on my leg even though it has a plate and 6 screws in it. It wasn't going to fall apart on me, lol. It was a mental game and once I got over that fear then I started doing cardio and working out. I got back in the gym Feb 1 2018 and started my cardio back May 15. Just doing incline 15 and walking at 3.5 for an hour. Gave it a month and decided to run, 5mph for 15 mins. Next day, 5mph for 35 mins. then I was doing 40 and 45 mins. Now I am running at 5 minute intervals of 3.5, 5.5, 6, 6.5, 7, 4.
Long build up I know, hang tight. This whole time I was working out I was not losing any weight. I was just eating the same way I was. For 4 mts I didn't lose a single lb, but I didn't gain anything either. Starting June 1 2018 I started KETO. Continuing with my routine I have lost 26lbs in 54 days and still losing at a descent rate. That's about a half lb a day.
I have had a cheat day on my birthday in which I gained 7lbs (in a day) and it took me 5 days to get it back off. Then I went on vaca for two weeks and only gained 2lbs with no exercise. Had I not had these couple setbacks then I am certain I would be over 30lbs lost at this point.
For me Keto works and I am going to stick with it for a while. I still want to drop another 30lbs so I can get back to my high school weight. I am 6'2", 37yrs old. 6/1/18 Starting weight 260, 7/25/18 Current weight 233.
keto obviously put you in a deficit of calories compared to not eating keto and eating the way you were. you were eating maintenance calories. as for gaining weight in a day its not fat and weight fluctuates hour to hour,day to day.if you are losing a half lb a day then your deficit is too high.to lose a half lb a day which is 3.5 lbs a week you have a deficit of 1750 calories.I dont know your exercise activity but I put lightly active and to maintain your current weight it states on a TDEE calculator you need 2821 calories a day to maintain weight. so if your deficit is 1750 calories then that puts you at 1071 calories. please tell us that you are NOT eating that little per day?5 -
I've been reading that Keto helps with migraines, so that's why I started it. Its been a bonus for the weight loss, my head has been feeling better, but I'm only two weeks in. BUT I have lost 5lbs so that's exciting.2
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stevencloser wrote: »I am noticing a kind of opposing view between the calories in/ calories out and LCHF groups. Yes calories matter but your % of carbs, Fat and protein matter too. I think when you start Keto it is more important to hit your % of each than to worry about calories. When your body becomes fat adapted you should start to burn fat but at the same time you will likely feel less hungry. This is when, in a perfect world, you should self regulate calories. You are not going to wreck your scale weight in two weeks of keto and I will even bet weight (water) goes down several pounds too. If the scale doesn't move you can always dial back total calories later. This isn't magic it is about burning fat AND managing calories. Week one for me stats, down 8 pounds but was 10, beer belly is shrinking dramatically to the point others notice. Not paying any attention to food portion or calories now but just eating til full.
Unfortunately we don't live in a perfect world, keto doesn't regulate everyone's hunger and fatty foods are high calorie and delicious.
And self control or recognizing when you are hitting that spiral that is going to send you off the wagon so to speak. It creeps up, but if you recognize that this is the 2nd week that you haven't or have logged your food and noticed that you are over you caloric intake with respect to too much fats, too much carbs, too much protein...just plain too much, then I think its fair to say that if you can and make the necessary changes (Intermittent fasting, recalculating your macros, recalculating how many calories you think you need, adding some exercise (not preaching this is what I had to do, when I stalled for a month after being on a roll for 2 months) or what ever you choose to do, then I think you should be successful. All of that I just said and your social circle. If the folks you hang out with are always doing the things you know are going to push you in the direction of not being successful i.e. the lets go bar hopping and while we are at it we should always order that plate of fries and nachos for the table, because... im not saying find a better circle, im just saying "remember the reason why you considered this lifestyle or diet in the first place" and think about whether or not if the roles were reverse would you be supportive of your friend trying to do something positive for themselves or not, and how ever you answer that question, let that be your guide.
When I started April/March I had no clue what I was doing, I just kind of accidentally started Keto(one of my coworkers was trying to lower his A1C, needed to drop a few lbs, and we all decided to rally). After I dropped the first 10lbs(from rallying), I kicked the Keto research into overdrive and then tried it, folks around me started asking me what I was doing, I couldn't quite articulate it (even though I had the research), but I never spoke to anyone about it, because it felt weird like I was being judged for just eating eggs and bacon for breakfast. But the funny thing is there are people around me that this has been their lifestyle for years, so I ended up accident-ing myself into Keto mentors and coaches. I got books, podcasts, if I hit a wall what to do or to just ask questions, loads of videos. I eventually talked to my doc about it(who is 100% for it), mostly at that point because of some of the negative feedback I was receiving and the making me feel guilty for not wanting to do the same dumb things that kept me from loosing weight and getting off the meds. But I have come to understand is that everyone is different and we respond differently to everything, and since we still can make personal choices, make the one that best suits. (sorry that did go on quite a bit)
Tips(from the coaches/mentors):-- A little pink salt on your tongue when you feel hunger pains and its not time for you to eat (or during fasting)
- Water, water, water with a little pink salt
- Chill, don't be too hard on yourself, if it was easy everyone would be doing it <---- VERY IMPORTANT
- Dont try to go hard core on the exercise until you figure it out
- There is nothing (Keto) that intermittent fasting can't fix
- Intermittent fasting is your friend (It sucks at first, but you get used to it, especially when the cravings stop)
- Always keep in mind that your caloric number is just a number, it can be recalculated, its not set in stone
- #3
- Remind yourself why you decided to take this path
- if you get stuck -- see 1-9 and if non of those are working for you find someone who can help you work through it
Anywho thats it...11 -
I was looking into 'diets' yesterday because my cardiologist(s) suggest I do the Mediterranean Diet (actually one said the "Loma Linda Diet" (the people there have a very long lifespan. The base of their food pyramid is "activity and socializing", then above that is whole grains & fruit & veggies & nuts & healthy oils, above that is fish, above that is poultry, and the smallest part at the top is meat/sweets.
Basically it's the Mediterranean Diet with a 7th Day influence based on eating as the Bible says starting in Genesis 1:28.
My research of the top 10 diets puts KETO in the lowest slot with Mediterranean Diet ranking at the top.
Of course not all diets work for everyone but most diets work for everyone in the beginning.1 -
I was looking into 'diets' yesterday because my cardiologist(s) suggest I do the Mediterranean Diet (actually one said the "Loma Linda Diet" (the people there have a very long lifespan. The base of their food pyramid is "activity and socializing", then above that is whole grains & fruit & veggies & nuts & healthy oils, above that is fish, above that is poultry, and the smallest part at the top is meat/sweets.
Basically it's the Mediterranean Diet with a 7th Day influence based on eating as the Bible says starting in Genesis 1:28.
My research of the top 10 diets puts KETO in the lowest slot with Mediterranean Diet ranking at the top.
Of course not all diets work for everyone but most diets work for everyone in the beginning.
All diets work for everyone provided that you're on a caloric deficit with the exception of those who have health issues that requires them to follow a specific diet. The rest is just noise and marketing....3 -
KowboyKraka wrote: »I understand about traumatic injuries. I am in the USCG and while on my ship, lost my footing and fell down one of the ladders(stairs) onboard. I broke my leg and it took me almost a year to be able to get back at it and actually get in the gym.
I started out just lifting weights because I was still afraid to run on my leg even though it has a plate and 6 screws in it. It wasn't going to fall apart on me, lol. It was a mental game and once I got over that fear then I started doing cardio and working out. I got back in the gym Feb 1 2018 and started my cardio back May 15. Just doing incline 15 and walking at 3.5 for an hour. Gave it a month and decided to run, 5mph for 15 mins. Next day, 5mph for 35 mins. then I was doing 40 and 45 mins. Now I am running at 5 minute intervals of 3.5, 5.5, 6, 6.5, 7, 4.
Long build up I know, hang tight. This whole time I was working out I was not losing any weight. I was just eating the same way I was. For 4 mts I didn't lose a single lb, but I didn't gain anything either. Starting June 1 2018 I started KETO. Continuing with my routine I have lost 26lbs in 54 days and still losing at a descent rate. That's about a half lb a day.
I have had a cheat day on my birthday in which I gained 7lbs (in a day) and it took me 5 days to get it back off. Then I went on vaca for two weeks and only gained 2lbs with no exercise. Had I not had these couple setbacks then I am certain I would be over 30lbs lost at this point.
For me Keto works and I am going to stick with it for a while. I still want to drop another 30lbs so I can get back to my high school weight. I am 6'2", 37yrs old. 6/1/18 Starting weight 260, 7/25/18 Current weight 233.
I can relate to some of that there (broke my foot last summer, spent the summer in a boot and then the rest of the year and up to March gingerly walking around), me and my unhappy additional 15lbs.1 -
CharlieBeansmomTracey wrote: »keto obviously put you in a deficit of calories compared to not eating keto and eating the way you were. you were eating maintenance calories. as for gaining weight in a day its not fat and weight fluctuates hour to hour,day to day.if you are losing a half lb a day then your deficit is too high.to lose a half lb a day which is 3.5 lbs a week you have a deficit of 1750 calories.I dont know your exercise activity but I put lightly active and to maintain your current weight it states on a TDEE calculator you need 2821 calories a day to maintain weight. so if your deficit is 1750 calories then that puts you at 1071 calories. please tell us that you are NOT eating that little per day?
I am eating anywhere between 1500 to 2000 calories a day depending on what they make on the ship and the snacks I eat throughout the day. The other day I had bacon and eggs for breakfast, a quest bar, two T-bone steaks for lunch, and Grilled chicken for dinner and still dropped. I also do modified bullet proof coffee daily and eat cheese and lots of jalapenos. Almonds, string cheese, sugar free jello, 90% chocolate, pork rinds, jack links, quest bars, are all part of my diet. But I do make sure every morning I have a 2 egg scramble with mushrooms, cheese, and peppers with bacon and/or sausage. I found that, routine, works the best and eating at the same times throughout the day everyday. My macros are usually around 65-70% fat, 20-30% protein, and 5-10% carb. My net carbs are under 20g everyday for the most part. I do my workouts before bed so I continue to burn throughout the night while I am sleeping.10 -
Go get the book, The Keto Reset Diet by Mark Sisson. It offers a lot of scientific facts about the Keto/Paleo WOE that I found VERY useful. It's not just about eating, it's more about a general healthy lifestyle from exercise and stress control.10
-
Go get the book, The Keto Reset Diet by Mark Sisson. It offers a lot of scientific facts about the Keto/Paleo WOE that I found VERY useful. It's not just about eating, it's more about a general healthy lifestyle from exercise and stress control.
You can be healthy just by being vegan or eating a balanced diet with no restriction apart from making sure you hit your calories/micronutrients & fiber if you want, no need to follow one diet in order to have a general healthy lifestyle.4 -
I think some people can maintain keto no problem. It is hard for me to stay away from carbs and I'm of course not talking (sweet potatoes and corn). I have been off keto for a good month and a half. I felt so bloated, and terrible. It truly is better for my body to be on it than to be consuming carbs. My ibs is always in check with being on keto, I have no IBS issues, I sleep better, my pcos symptoms are in check being on keto. Overall its amazing for me and my ailments that I suffer from to keep everything moving properly.
But for me its extremely hard. I do it but I am not going to lie I fall off the wagon sometimes. I always feel terrible after (my whole body suffers eating carbs).
I've been back on track since coming back from vacation and I feel like me again. All my bloating went away and I just feel so much nicer. I do suffer from keto flu and the dreaded bad breath when I first start, but keeping your electrolytes up and taking some chlorophyll helps.
All in all its really good for me. I may once I hit goal throw in a sweet potato now and then just to up my carbs. But if I have breads or pastas or any type of sweets. I am on a bender. Sugar is definitely a drug to me. I've known this for awhile but being on keto really emphasizes it.
Just to let you know too, I wasn't sure I was going to stick with it, I stuck with it long enough to get bloodwork and all my cholesterol went down in a 6 month period of being on keto for the first time ever in my life. They all went down to almost optimal range.
1 -
I was looking into 'diets' yesterday because my cardiologist(s) suggest I do the Mediterranean Diet (actually one said the "Loma Linda Diet" (the people there have a very long lifespan. The base of their food pyramid is "activity and socializing", then above that is whole grains & fruit & veggies & nuts & healthy oils, above that is fish, above that is poultry, and the smallest part at the top is meat/sweets.
Basically it's the Mediterranean Diet with a 7th Day influence based on eating as the Bible says starting in Genesis 1:28.
My research of the top 10 diets puts KETO in the lowest slot with Mediterranean Diet ranking at the top.
Of course not all diets work for everyone but most diets work for everyone in the beginning.
Food recommendations in the U.S. have a strong beginning in the bible too. More grains and less animal products does seem to have a basis there. Nina Teicholtz 's book, Big Fat Surprise gets into it somewhat... I was surprised to learn that cereal was invented by Kellogg to lower testosterone and reduce *kitten* .
(*kitten* is "self loving")0 -
I've been Keto for about 5 months. My net carbs are at about 25-35g a day with about 30g of fiber for a total of between 55-65g carbs, and the results have been amazing. I'm a CrossFit competitor and my intensity and performance have increased dramatically by utilizing an intermittent fast prior to a workout. Seems counterintuitive right?
"You see, normally the argument for fasted cardio is really simple. It's kind of bro science, but it kind of makes sense at the same time. People will say that fasted cardio is good simply because you're burning through all of your glycogen. Glycogen is your stored carbohydrates in your muscle. So they say that because you're training in a fasted state, you burn through that glycogen, and your body has no choice but to start burning fat because you've already gone through the glycogen. That's a simple theory and it kind of makes sense, but it's not the truth. That's not why fasted cardio is better. That's not how it works." Thomas DeLauer, YouTube.
Unlike other posts, here's the science:
** FASTING SCIENCE:
People fasting prior to working out have an 18% increase in body fat burn over those who eat prior.
1) Muller AF , et al. (n.d.). Ghrelin drives GH secretion during fasting in man. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1...
2) Nørrelund H , et al. (n.d.). The protein-retaining effects of growth hormone during fasting involve inhibition of muscle-protein breakdown. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1...
3) Pan JW , et al. (n.d.). Human brain beta-hydroxybutyrate and lactate increase in fasting-induced ketosis. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1...
4) Very-low-carbohydrate diets and preservation of muscle mass. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/arti...
5) Exercise in the fasted state facilitates fibre type-specific intramyocellular lipid breakdown and stimulates glycogen resynthesis in humans. (15, April). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/arti...
6) Hormone-sensitive lipase - an overview | ScienceDirect Topics. (n.d.). Retrieved from https://www.sciencedirect.com/topics/...
Check out Thomas DeLauer on youtube for much more background than I could ever go into.
**METRICS: my weight went from 224 to 194.2 today and my waist from 36.5 to 32.5 and body fat from 21.9 to 14%.
**OBSERVATION: The only drawback to Keto - cholesterol jumps initially but should go back to normal after you're in ketosis for about a month - cholesterol's major purpose is to attack inflammation so if you exercise - increased, substantial weight loss - increased.
--Second subordinate drawback - $$ new clothes.
**BOTTOM LINE - this works for me, 30-40-30 did not, tried a low-carb variant and counting macros too all failed. Calories were always off and so were my macros. You said Keto worked for you - give it a shot. It doesn't have to be as strict as me- deviate and find your happy medium. I'm extremely creative in the kitchen and that helps.
**How I started: I went to a D.O. and we worked on finding my BMR (basal metabolic rate) and my overall health through blood testing for a period of a year. I kicked into high gear 4 months ago with Keto. MDs don't have a nutrition background and mine sent me to a 250# female nutritionist for insulin resistance - Seriously? Went back to the DO and don't intend to go back!
Luck = opportunity + preparation
So... good luck!
Bud10 -
Go get the book, The Keto Reset Diet by Mark Sisson. It offers a lot of scientific facts about the Keto/Paleo WOE that I found VERY useful. It's not just about eating, it's more about a general healthy lifestyle from exercise and stress control.
You can be healthy just by being vegan or eating a balanced diet with no restriction apart from making sure you hit your calories/micronutrients & fiber if you , no need to follow one diet in order to have a general healthy lifestyle.
Some can. Some can't.
Sometimes specific diets are best for meeting a person's health needs.0 -
As I learn about this there is a daily moment that you realize, damn I can't have shrimp Tacos. I even bought some "low carb tortilla's" only to find out they were 10g of carbs in each one. Most of the veggies I was eating for dinner are still okay and I gave up my sandwich at lunch. On the bright side I realized I can dip my crab legs in real butter again. I had switched to Old Bay to avoid the fat.
Try a mix of almond flour, egg and cheddar cheese - bake to set and then heat in a saucepan like you would a taco shell to brown it- about 1g net carb. wouldn't be a staple in my diet though1 -
wildwing54 wrote: »As I learn about this there is a daily moment that you realize, damn I can't have shrimp Tacos. I even bought some "low carb tortilla's" only to find out they were 10g of carbs in each one. Most of the veggies I was eating for dinner are still okay and I gave up my sandwich at lunch. On the bright side I realized I can dip my crab legs in real butter again. I had switched to Old Bay to avoid the fat.
Try a mix of almond flour, egg and cheddar cheese - bake to set and then heat in a saucepan like you would a taco shell to brown it- about 1g net carb. wouldn't be a staple in my diet though
Sounds interesting. Right now I am just getting to this and haven't found my food selection boring....yet. My wife, is doing this too, is a fantastic cook and can be very inventive at dinner. Lunch is the meal that is the most different. Sandwich bread was a convenient delivery system but my cauliflower/broccoli with cheese and a chicken breast was tasty today.0 -
Go get the book, The Keto Reset Diet by Mark Sisson. It offers a lot of scientific facts about the Keto/Paleo WOE that I found VERY useful. It's not just about eating, it's more about a general healthy lifestyle from exercise and stress control.
You can be healthy just by being vegan or eating a balanced diet with no restriction apart from making sure you hit your calories/micronutrients & fiber if you , no need to follow one diet in order to have a general healthy lifestyle.
Some can. Some can't.
Sometimes specific diets are best for meeting a person's health needs.
That's not what she was saying. She said it in a general sense. She never mentionned anything about those with specific needs.3 -
KowboyKraka wrote: »CharlieBeansmomTracey wrote: »keto obviously put you in a deficit of calories compared to not eating keto and eating the way you were. you were eating maintenance calories. as for gaining weight in a day its not fat and weight fluctuates hour to hour,day to day.if you are losing a half lb a day then your deficit is too high.to lose a half lb a day which is 3.5 lbs a week you have a deficit of 1750 calories.I dont know your exercise activity but I put lightly active and to maintain your current weight it states on a TDEE calculator you need 2821 calories a day to maintain weight. so if your deficit is 1750 calories then that puts you at 1071 calories. please tell us that you are NOT eating that little per day?
I am eating anywhere between 1500 to 2000 calories a day depending on what they make on the ship and the snacks I eat throughout the day. The other day I had bacon and eggs for breakfast, a quest bar, two T-bone steaks for lunch, and Grilled chicken for dinner and still dropped. I also do modified bullet proof coffee daily and eat cheese and lots of jalapenos. Almonds, string cheese, sugar free jello, 90% chocolate, pork rinds, jack links, quest bars, are all part of my diet. But I do make sure every morning I have a 2 egg scramble with mushrooms, cheese, and peppers with bacon and/or sausage. I found that, routine, works the best and eating at the same times throughout the day everyday. My macros are usually around 65-70% fat, 20-30% protein, and 5-10% carb. My net carbs are under 20g everyday for the most part. I do my workouts before bed so I continue to burn throughout the night while I am sleeping.
that says what you ate not how much.its not about what you eat for weight loss its about how much.routine for you works meal timing is irrelevant though for weight loss. and your body burns throughout the night whether you do your exercises or not. at your heigh if you are active you definitely need more than 1500 calories a day. the more you weigh,the taller you are,and if not sedentary then you need more calories. so if you are losing fast you are creating a higher deficit through diet and exercise right? if so do you eat any of your exercise calories back? macros also mean nothing really, unless your training for something , macros have a lot to do with being satiated. if you are satiated on keto then do that (which is what you are doing with those macros) but keto isnt the reason you are losing so quickly. if you only eat 1500 and continue to lose,you wont be able to go lower in calories. 1500 is the minimum for a sedentary,eldery,very short male or a combo of the 3. fast weight loss is not always the healthiest way to go so please be mindful and watch how you feel.3
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