Can someone help me prioritize my health targets?
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Ditto. The harm of smoking way outweighs anything. Replace that habit with a walking habit and knock out two on the list. THEN worry about nutrition.2
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The smoking, as you and others have mentioned, is #1. Actually the more physically active/fit you become, the less pleasurable it will be. I get. I used to smoke a lot when I was young years ago. I can't even imagine doing it now. More recently, I cut waaaay back on alcohol. This was actually harder in a lot ways because I used it relax at the end of a long workday or workweek. The key for me was to sub good habits for the bad ones. Instead of wine during the week, I now make a fancy mocktail or kombucha. It still has to seem like a treat. Don't aim for everything on your list at once. The beers are adding extra calories but I'd work on getting rid of cigarettes first.4
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In my judgement, you're getting too caught up in turning weight loss process mechanisms into goals. To get "healthier" here are the true, big picture goals you should be pursuing
1. Quit Smoking
2. Start doing structured, intentional exercise
2A. Lose Weight to a "healthy" or "normal" range
Hitting those targets are going to do the most good in reducing your health-related risk factors and improve heart function and overall cardio-vascular health. Beyond them, any other of the modifications you mentioned are entirely your decision but should be viewed as tools to help you work towards those main targets and/or the overarching goal of "getting healthier" and feeling better. If you think you have an issue with dairy you might consider consulting your physician.7 -
Just a little more about quitting smoking. I went cold turkey. Literally, one day, I just said: "I'm done with this." It was not hard because I really, truly wanted to quit. Not because I knew it was unhealthy, blah, blah, blah. We all know that. That said, if you don't really want to quit, it's going to be hard. Giving up my daily wine habit was way harder than ditching cigarettes because I didn't want to. And for awhile there, it was a daily thing I had to address. I am not drinking today. I am not drinking today. I am not drinking today. Now it's a habit so there's far less internal struggle.
Here's the thing, you can do it. But if you don't want to do it, IMO you going to have to develop strategies to walk you through as slowly as it takes until not doing it is the habit.6 -
I would absolutely make quitting smoking the top priority. I quit 15 years ago after smoking for about that long. I really, really wanted to quit and it was really, really hard, but so worth it. What helped me most was the patches, hands down, I literally didn't have physical cravings with those. I also restructured my smoking triggers (after a meal I would immediately do something, anything, to keep my hands busy). Good luck on your journey!3
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gebeziseva wrote: »Obviously that piece of info has stuck with me, and I have used it as a way to justify the nasty habit. But I agree with all of you. I. Need. To. Stop. Smoking!
Think of it this way. If you successfully stay nicotine free for several months you will become so confident in your abilities and willpower that losing weight and exercising will feel like a piece of cake! And will come naturally to you. This is how smoking can aid you. And not by masking itself as a tranquilant.
Good luck with your transformation. It worked for me and I'm sure it will work for you too! ❤
This is so true! If I had to chose between regaining all the weight I lost or being hooked on cigarettes again, I would happily start my weight loss process all over again. After quitting smoking, losing weight was easy!5 -
First, I just want to throw out there that I am following a ketogenic diet. Not "keto" as in I eat a pound of bacon and a tub of cream cheese every day; "keto" as in i am trying to eat whole foods, get about 6-8 cups of veggies (usually raw), and avoid processed /prepackaged crap.
That being said, I still have a number of adjustments to my lifestyle that I would like to make eventually. I know if I try to make all the changes overnight I will likely become overwhelmed, feel deprived, and go backwards on my healthy journey. So I want to make 1 small improvement every week or 2. I'm just not sure if the order of my targets matters. And if it does, what targets should I focus on sooner rather than later. Below are my identified targets.
- cut out artificial sweeteners
- extending my IF periods
- introduce structured work outs
- cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)
- cut out dairy
- smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made. 😕)
Admittedly, my motivation primarily is weight loss. I have about 60 lbs to lose. I have done it before, but not in a healthy manner. I want to lose the weight! But I also want to do it in a healthy and sustainable way. I have found that the ketogenic lifestyle is good fit for me. I am also encouraged by research that has been coming out in the last few years. Finally, I am hoping to motivate my husband to join me if he can see my progress. He has epilepsy and is on a number of meds that have adverse effects on his health. He has gained about 70 lbs in the last 5 years, and has basically turned into a couch potato.
It seems to me that you have a mix there, of goals and methods. If I were parsing it, I would call the following goals (in no particular order):
1. Get fitter
2. Lose weight
3. Eat more nutritiously
4. Quit smoking
Only you can say what the relative priority of these is, and I'd suggest you do so, because there will be tradeoffs. If it were up to me, I'd go with 4, 1, 2, 3 as biggest bang for your overall health buck . . . but I'm not suggesting you should only work on one at a time; it's that knowing priority helps when there are things that help one but hinder another.
A. cut out artificial sweeteners
I assume this is in support of nutrition, but IMO there's little solid science behind the risks of these, in non-crazy amounts. Not doing it could help with weight loss. Affects none of the others.
B. extending my IF periods
Supports weight loss, if and only if it helps you personally with appetite and satiation (as it may). Affects none of the others.
C. introduce structured work outs
Supports fitness and possibly both weight loss and nutrition (you can eat more while losing at the same rate, and/or get better nutrition while losing at the same rate). It might even help you stop smoking, via stress reduction, providing a substitute addictive/obsessive habit ( ), and helping you notice the negative impact of smoking on your cardiovascular health. Note that there are baby steps versions of workouts - just move more, doing things you enjoy.
D. cut out alcohol (I can't seem to let go of my 2 Mich Ultras in the evenings)
At 4.2% alcohol by volume, that's about half an ounce of alcohol per 12 oz, or an ounce for two 12s. IMO, that amount of alcohol isn't a big deal health-wise. But cutting it out (or cutting it down) can help weight loss and nutrition by making 190 calories a day available for more nutrient-dense foods, or to add to your calorie deficit. How big a deal that is depends on what your calorie needs are.
E. cut out dairy
If you have bad reactions to dairy, cut it out to support general health. If you don't the science is mixed, although dairy is demonized regularly by "health" blogs. If hormones are the worry, organic dairy may have less. Other than freeing up (relatively nutrient-dense) calories, this doesn't seem to have a huge effect on any of the biggie goals.
F. smoking (I know this should be #1, but realistically will be the hardest. I feel like I may even need it to be last since it helps me handle all of the changes I have already made.
This obviously is a key health goal, and doing it would support the fitness goal. It might make the weight loss goal a little more difficult.
G. Keto
Supports weight loss, if and only if it helps you personally with appetite and satiation (as it may). Personally, I think it affects none of the others, though some people argue that low carb eating is more nutritious. May negatively affect fitness goals, or may not (anecdotally, some people report struggling with energy level on reduced carbs, but it isn't universal). No particular effect on the others.
H. Eat more veggies
Obviously supports improved nutrition, may support weight loss if you find veggies filling/satisfying. Maybe minor effect on fitness as well, though it only gets really important IMO with advanced fitness goals. Doesn't seem to affect the other goals.
I. Eat less processed food/"crap"
I'm never sure what people mean by this: Everyone seems to have a different definition. Eating more nutrient-dense food (compared to whatever one was eating before) tends to improve nutrition, and can support weight loss via improving satiation. I don't think it has an effect on the others.
SO: If it were me, I'd prioritize quitting smoking for action, because it's the biggest bang for health improvement. Second would be increasing movement/exercise. (Try to make exercise a substitute habit instead of smoking, as it's usually easiest to drop an undesirable habit by picking up a substitute desirable habit); I suggest that because movement/exercise supports so many of the other major goals.
Beyond that, setting up a calorie goal and sticking to it is your best route to weight loss, and IF/keto do help some people do that (I'm not one, but I'm not you, so it's your experiment! ). Eating more veggies seems to help most people with weight loss via satiation (and with nutrition), but do ramp up slowly if you've been eating low fiber, and get enough fats, or there can be temporary but undesirable digestive consequences. Eating changes on all fronts can be gradual.
I'd let the rest of the eating interventions go, unless/until they become natural steps to being happy on a lower calorie intake. For example, the Ultras, the "crap/processed foods" or the non-problem dairy may turn out to have too high a calorie "cost" for the enjoyment/nutrition you get from them . . . but that's an individual call that's easiest to make within the calorie-budgeting context when the tradeoffs are more clear and specific.
Just my opinion.
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You’ve gotten some great advice so I hope you can see the benefit in stopping smoking #1. Even if you start by setting your calories to maintenance while you are quitting, you’ll start getting in the habit of weighing and logging your food. At least you won’t gain while you are quitting. (Smoking around a young child isn’t much different than smoking while s/he was in the womb.)
Then, try to move more, walking for errands, parking further away, etc. a “structured” plan can come later.
You can eat whatever you like within your calories - as others have said, you’ll decide what trade offs it makes sense to make regarding beer, etc.
Artificial sweeteners have no bearing on weight loss or health. “Processed crap” (whatever that means) doesn’t either if you are at a healthy weight. I personally couldn’t have lost 97 lbs without frozen shrimp, Greek yogurt, 1% lattes, soup, Diet Coke and Lean Cuisine. The only effect on my health was improvement because of weight loss.
Go for it - you can do it!3 -
Since you asked I’d make quitting smoking the number one goal. Even if it is hard. It’s a keystone habit and once that one is overcome, other obstacles in your life will fall like dominoes.
If it were me I’d take the patch to ease the withdrawal symptoms.
In Habit by Duhigg I learned it’s a lot easier to redirect a habit than to butt it head on. You need some new de-stressing habits. It might be a nightly meditation, a sun bath, an escapist novel or a walk through the park.3 -
Quit smoking. I’ll relate my story.
I never smoked but I dipped Copenhagen for 20 years. Had all kinds of excuses about how hard it was to quit.
Down the road I was sitting in a hospital room. My mom was in the hospital dying of cancer. She was sleeping and I was just sitting with her. A thought finally occurred to me: I was sitting in a room watching my mother die from a 2-3 pack-a-day smoking habit. At the same time I was putting *kitten* in my mouth that might kill me as well. I consider myself a reasonably intelligent person, but what I was doing was stupid. I threw my snuff in the trash and I have not had a dip in the 15 years since.
Simply decide what you want to do. I still catch myself patting a pocket to see if there is a can there - it’s wierd. Nobody is making you bend an elbow to put a cig in your mouth though just like nobody made me dip snuff.
Edit: Diet is more of a challenge. You can’t give up food. You have to manage that issue.7 -
I know it's been said but I'm chiming in anyway. Stop smoking should be number 1- I'm not a smoker but both of my parents were heavy smokers. I'm not sure how old your son is but it could affect him as well. I had friends tell me that I smelled like smoke when I was 10. I begged my mom to quit and she never would even though her dad has emhysema. If you can replace smoking with walking when you need it, you kill 2 birds with one stone (smoking and exercise!) Maybe your husband or son will walk with you sometimes.
I know a lot of people are brushing off the alcohol and artificial sweetener stuff but if it's important to you, here's my experience on both. I have terrible migraines (blacking out, loss of vision and so on) and artificial sweeteners are a huge trigger. It sucks because a lot of low cal food contains them but in the end, a smaller amount of the regular version tastes so much better and can be more satisfying (think greek yogurt vs yoplait light). Don't buy the Diet Coke, get a fizzy water or add lemon or berries to your regular water.
I don't think your 2 beers are that much, especially if they fit in your cals but I can also see how it might be nice to redirect those cals to something more fulfilling. I usually drink 2-3 drinks once a week at our big dinner but when I was prepping for my new neuro appt, I decided to remove alcohol and see if it changed anything (it didn't) but what helped me was La Croix. It has some flavour and it's slightly bitter in a similar way to alcohol and it has texture with the fizz. I also just stopped buying drinks for the house- not having it makes it a lot harder to drink it!
Good luck!2 -
Agree with most posters.
I read your post as you were looking more in the long term as opposed to the shorter term, so these are my thoughts.
I know quitting smoking it tough. Really tough. While I've never smoked myself, I've had a few people close to me quit and was there with them through the process. No, I wasn't the one suffering through it, but I have an idea how hard it is. BUT, it will also have the biggest payoff of any of the "healthy" choices you are making. Way more than any food choices will, that's for sure. Everyone I know who quit hasn't looked back, and the changes in their quality of life was amazing once they were on the other side.
After that, I'd be working on fitness. The eating changes are great, and if they're important to you, go for it, but fitness will have life long benefits that are hard to measure. From your abilities to keep doing things you love to just day to day functioning, to lowering your risk of osteoporosis, etc.
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You’ve gotten some great advice so I hope you can see the benefit in stopping smoking #1. Even if you start by setting your calories to maintenance while you are quitting, you’ll start getting in the habit of weighing and logging your food. At least you won’t gain while you are quitting. (Smoking around a young child isn’t much different than smoking while s/he was in the womb.)
Then, try to move more, walking for errands, parking further away, etc. a “structured” plan can come later.
You can eat whatever you like within your calories - as others have said, you’ll decide what trade offs it makes sense to make regarding beer, etc.
Artificial sweeteners have no bearing on weight loss or health. “Processed crap” (whatever that means) doesn’t either if you are at a healthy weight. I personally couldn’t have lost 97 lbs without frozen shrimp, Greek yogurt, 1% lattes, soup, Diet Coke and Lean Cuisine. The only effect on my health was improvement because of weight loss.
Go for it - you can do it!
I agree that I need to move smoking up on my priority list. This is not an excuse, but I just want to let everyone who has been kind enough to offer such thoughtful advice thus far know that I NEVER smoke around my child. He is 3 and I absolutely vigilant about not exposing him to my bad habits. No smoking in the house, car, or anywhere he is. I usually have a few cigarettes after he has gone to bed and then I shower at night. If I ever do have one while he is still awake, I always wash up and change my clothes if necessary. I know it's just semantics. I just want yall to know that it's not as though I chain smoke all day in front of my child. I do love him enough to quit so that I can be the best and healthiest mom I can be though. Thank you all again for your thoughtful feedback. It means a lot and I now have shifted my opinion since it is obvious that smoking is selfish , if nothing else. I will update as I make progress. 💛7 -
First, I just want to throw out there that I am following a ketogenic diet. Not "keto" as in I eat a pound of bacon and a tub of cream cheese every day; "keto" as in i am trying to eat whole foods, get about 6-8 cups of veggies (usually raw), and avoid processed /prepackaged crap.
None of that has anything to do with a ketogenic diet, which is all about altering your body's fuel source from glucose to ketones. You do that by starving your body of the foods from which it derives glucose, mainly carbohydrates, which causes the liver to metabolize fat into fatty acids and ketone bodies. Unless you're doing that -- and if you're eating all those veggies without significantly increasing your fat intake, probably not -- you are very likely not going to throw yourself into ketosis.
Ironically, while I'm not confident a ketogenic diet per se has much to do with weight loss, it certainly can help control epilepsy in children and may also benefit adults. So it may be something for your husband to consider, if his doctors concur.
There's no particular reason to cut out diary or artificial sweeteners, and it baffles me that you'd even consider putting these on a list like this, let alone prioritizing them above quitting smoking. Smoking cessation should be, hands down, without question, your #1 priority. Will it be hard? Yes. But that, much more than anything else you can do, will improve your health.
IF is presently a popular weight-loss method, but hardly the only one that might work, and would not be my go-to method for calorie reduction. But if that's what you want, go for it.
Make it one drink in the evenings rather than 2. You're fine as long as it fits into your calorie goals. As far as it contributes to your health goals, it's the calories it contributes more than anything else. It would be a different story if you were drinking to excess, but 2 drinks a night isn't crazy. So make it 1 a night instead. If you want to cut back further after that, it's up to you.
So if I were you, my order would be:
- Quit smoking
- Reduce my calorie intake
-- Reduce alcohol consumption
- Regular workouts
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First, I just want to throw out there that I am following a ketogenic diet. Not "keto" as in I eat a pound of bacon and a tub of cream cheese every day; "keto" as in i am trying to eat whole foods, get about 6-8 cups of veggies (usually raw), and avoid processed /prepackaged crap.
None of that has anything to do with a ketogenic diet, which is all about altering your body's fuel source from glucose to ketones. You do that by starving your body of the foods from which it derives glucose, mainly carbohydrates, which causes the liver to metabolize fat into fatty acids and ketone bodies. Unless you're doing that -- and if you're eating all those veggies without significantly increasing your fat intake, probably not -- you are very likely not going to throw yourself into ketosis.
Ironically, while I'm not confident a ketogenic diet per se has much to do with weight loss, it certainly can help control epilepsy in children and may also benefit adults. So it may be something for your husband to consider, if his doctors concur.
There's no particular reason to cut out diary or artificial sweeteners, and it baffles me that you'd even consider putting these on a list like this, let alone prioritizing them above quitting smoking. Smoking cessation should be, hands down, without question, your #1 priority. Will it be hard? Yes. But that, much more than anything else you can do, will improve your health.
IF is presently a popular weight-loss method, but hardly the only one that might work, and would not be my go-to method for calorie reduction. But if that's what you want, go for it.
Make it one drink in the evenings rather than 2. You're fine as long as it fits into your calorie goals. As far as it contributes to your health goals, it's the calories it contributes more than anything else. It would be a different story if you were drinking to excess, but 2 drinks a night isn't crazy. So make it 1 a night instead. If you want to cut back further after that, it's up to you.
So if I were you, my order would be:
- Quit smoking
- Reduce my calorie intake
-- Reduce alcohol consumption
- Regular workouts
I am well aware of what a ketogenic diet is. I have researched it extensively for both professional and personal reasons for many years. And a comprehensive keto lifestyle does require nutrition derived from plants. So yes, I do successfully incorporate leafy greens and a few other vegetables thoughtfully into my diet daily rather than taking supplements since I have had absorption issues in the past. My macros are tracked diligently. I eat within my calories. I occasionally test my ketone levels with a blood meter if I stall. May I ask, why, after 30+ thoughtful and helpful replies, you felt the needed to join in in an obviously judgemental and negative manner?2 -
As someone who has struggled with smoking and weight, I’d encourage you to focus on quitting first. It is much more detrimental to your health than 60 lbs. Also, exercise will be easier when you quit—and while it isn’t that important for weight loss, you’ll benefit in a lot of other ways. Mostly healthy eating and some exercise are the only two long term strategies you really need once you quit smoking—I wouldn’t worry about adding those other small changes at all, or at least not on any timeline. I’m a former smoker so friend me if you want extra support with that, and best of luck whatever you decide.2
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First, I just want to throw out there that I am following a ketogenic diet. Not "keto" as in I eat a pound of bacon and a tub of cream cheese every day; "keto" as in i am trying to eat whole foods, get about 6-8 cups of veggies (usually raw), and avoid processed /prepackaged crap.
None of that has anything to do with a ketogenic diet, which is all about altering your body's fuel source from glucose to ketones. You do that by starving your body of the foods from which it derives glucose, mainly carbohydrates, which causes the liver to metabolize fat into fatty acids and ketone bodies. Unless you're doing that -- and if you're eating all those veggies without significantly increasing your fat intake, probably not -- you are very likely not going to throw yourself into ketosis.
Ironically, while I'm not confident a ketogenic diet per se has much to do with weight loss, it certainly can help control epilepsy in children and may also benefit adults. So it may be something for your husband to consider, if his doctors concur.
There's no particular reason to cut out diary or artificial sweeteners, and it baffles me that you'd even consider putting these on a list like this, let alone prioritizing them above quitting smoking. Smoking cessation should be, hands down, without question, your #1 priority. Will it be hard? Yes. But that, much more than anything else you can do, will improve your health.
IF is presently a popular weight-loss method, but hardly the only one that might work, and would not be my go-to method for calorie reduction. But if that's what you want, go for it.
Make it one drink in the evenings rather than 2. You're fine as long as it fits into your calorie goals. As far as it contributes to your health goals, it's the calories it contributes more than anything else. It would be a different story if you were drinking to excess, but 2 drinks a night isn't crazy. So make it 1 a night instead. If you want to cut back further after that, it's up to you.
So if I were you, my order would be:
- Quit smoking
- Reduce my calorie intake
-- Reduce alcohol consumption
- Regular workouts
I am well aware of what a ketogenic diet is. I have researched it extensively for both professional and personal reasons for many years. And a comprehensive keto lifestyle does require nutrition derived from plants. So yes, I do successfully incorporate leafy greens and a few other vegetables thoughtfully into my diet daily rather than taking supplements since I have had absorption issues in the past. My macros are tracked diligently. I eat within my calories. I occasionally test my ketone levels with a blood meter if I stall. May I ask, why, after 30+ thoughtful and helpful replies, you felt the needed to join in in an obviously judgemental and negative manner?
This was thoughtful and helpful, and said nothing significantly different from many other replies on this thread. I am baffled as to what you might find to be either judgmental or negative about it.
We used a ketogenic diet to control my son's epilepsy for most of his teen years, until he no longer seemed to be benefiting from it.2 -
I quit smoking many years ago by cutting back very slowly. I tried several times to go cold-turkey and just couldn't handle it. I literally counted the cigarettes I was smoking every day and cut out about 1 every 2 or 3 days. It took a long time and sometimes I cheated (just like I do with my WOE now) but in the end it stuck. I'm not encouraging you to keep smoking if you can quit all at once, just sharing that even very slow progress is better than constantly quitting and relapsing.3
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First, I just want to throw out there that I am following a ketogenic diet. Not "keto" as in I eat a pound of bacon and a tub of cream cheese every day; "keto" as in i am trying to eat whole foods, get about 6-8 cups of veggies (usually raw), and avoid processed /prepackaged crap.
None of that has anything to do with a ketogenic diet, which is all about altering your body's fuel source from glucose to ketones. You do that by starving your body of the foods from which it derives glucose, mainly carbohydrates, which causes the liver to metabolize fat into fatty acids and ketone bodies. Unless you're doing that -- and if you're eating all those veggies without significantly increasing your fat intake, probably not -- you are very likely not going to throw yourself into ketosis.
Ironically, while I'm not confident a ketogenic diet per se has much to do with weight loss, it certainly can help control epilepsy in children and may also benefit adults. So it may be something for your husband to consider, if his doctors concur.
There's no particular reason to cut out diary or artificial sweeteners, and it baffles me that you'd even consider putting these on a list like this, let alone prioritizing them above quitting smoking. Smoking cessation should be, hands down, without question, your #1 priority. Will it be hard? Yes. But that, much more than anything else you can do, will improve your health.
IF is presently a popular weight-loss method, but hardly the only one that might work, and would not be my go-to method for calorie reduction. But if that's what you want, go for it.
Make it one drink in the evenings rather than 2. You're fine as long as it fits into your calorie goals. As far as it contributes to your health goals, it's the calories it contributes more than anything else. It would be a different story if you were drinking to excess, but 2 drinks a night isn't crazy. So make it 1 a night instead. If you want to cut back further after that, it's up to you.
So if I were you, my order would be:
- Quit smoking
- Reduce my calorie intake
-- Reduce alcohol consumption
- Regular workouts
I am well aware of what a ketogenic diet is. I have researched it extensively for both professional and personal reasons for many years. And a comprehensive keto lifestyle does require nutrition derived from plants. So yes, I do successfully incorporate leafy greens and a few other vegetables thoughtfully into my diet daily rather than taking supplements since I have had absorption issues in the past. My macros are tracked diligently. I eat within my calories. I occasionally test my ketone levels with a blood meter if I stall. May I ask, why, after 30+ thoughtful and helpful replies, you felt the needed to join in in an obviously judgemental and negative manner?
Forgive me if I took your comments the wrong way. I guess I was put off by the assumptive and dismissive tone of your first paragraph.
"None of that has anything to do with a ketogenic diet, which is all about altering your body's fuel source from glucose to ketones. You do that by starving your body of the foods from which it derives glucose, mainly carbohydrates, which causes the liver to metabolize fat into fatty acids and ketone bodies. Unless you're doing that -- and if you're eating all those veggies without significantly increasing your fat intake, probably not -- you are very likely not going to throw yourself into ketosis."
I originally posted that information because I know that many of the general forums are not usually keto friendly. But I was trying to explain concisely that I am not doing "dirty keto" or using Keto as a quick fix, as some do, just to drop a few pounds at the sacrafice of my nutrition. Also, knowing where I chose to post, I didn't feel the need to offer an explanation of how keto works. That's not what I was posting about. If you have any questions about my diet, my progress, or my background knowledge, feel free to ask. Like I said, your comments came across to me as dismissive and judgmental. No biggie
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