Ketogenic Diet
Replies
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Keto is a way of eating that keeps me satiated and keeps me under my calorie limit. The fat/protein mix keeps me full and curbs my hunger. And there are ways to enjoy things you want to eat and make them keto friendly. Just requires some research and fun times in the kitchen!
Long story short, if you can stay full on those macros and stay in a calorie deficit, then it may work for you. 8 -
DisneyDude85 wrote: »Keto is a way of eating that keeps me satiated and keeps me under my calorie limit. The fat/protein mix keeps me full and curbs my hunger. And there are ways to enjoy things you want to eat and make them keto friendly. Just requires some research and fun times in the kitchen!
Long story short, if you can stay full on those macros and stay in a calorie deficit, then it may work for you.
I'm very glad this is working for you.1 -
I've been keto for over three years. It works well for me.
I started it to del with IR, autoimmune issues and arthritis. I'd been trying to lose my extra 20 lbs with moderating my diet but ending up gaining instead. Moderation dies not work well for me. Happily keto has helped my with my he's,then problems, to varying degrees, and I was happy to discover that my appetite and cravings are greatly reduced when I eat this way.
I tried increasing carbs a bit in maintenance but it led to carb creep which was calorie creep and I regained some weight. If I drop carbs to very low levels, I happily don't have to make a conscious effort to lose of maintain my weight.
Try joining the keto or Low Carber Daily MFP groups for more ideas of what the diet is like.
Good luck.6 -
I have been doing a lower fat version of keto (P 80-90; C < 20; F 60-100) for 9 months and have lost 64 pounds. Any diet that works requires a calorie deficit, but keto works for me because I can sustain a significant deficit day-after-day over long periods of time without being hungry at all. I was certainly a carb addict, and my diet prior to keto was largely composed of carbs. It was hard at first to get down to under 20 grams, but eating keto has brought so many benefits in addition to the weight loss, including getting off of my statin and antihypertensive medications, getting my fasting glucose back to normal, and reduced inflammation/pain. Prior to keto, I had tried many other diets, but I could never sustain the calorie deficit long enough to lose more than 20 pounds. Now, I occasionally have a non-keto meal, but go right back to plan, and this way of eating has become a way of life for me. Best of luck to you!6
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Has anyone seen The Magic Pill? It's on Netflix. I just watched it and WOW, eye opening! I'm not sure if I'm ready to give up carbs, per se, because I want to start having oatmeal in the morning, but the rest of my food I think I can do keto. Hmm...we'll see.
You can also find some really powerful documentaries on Netflix that will tell you the only way to be healthy is to go vegan, or do a juice fast
Don't make health related decisions based on documentaries. They are entertainment. They are not required to tell you both sides of the story, or even required to tell you the truth at all.Has anyone seen The Magic Pill? It's on Netflix. I just watched it and WOW, eye opening! I'm not sure if I'm ready to give up carbs, per se, because I want to start having oatmeal in the morning, but the rest of my food I think I can do keto. Hmm...we'll see.
As with most Netflix "documentaries", The Magic Pill is a one-sided propaganda piece of hack journalism which cherry-picks and flat-out misstates actual science. Pete Evans is nothing more than a celebrity chef, with no education or training in medicine and/or nutrition, and the Australian Medical Association has called for The Magic Pill to be removed from circulation, calling it "irresponsible" and saying "the risk of misinformation is too great".
https://synapses.co.za/the-magic-pill-pete-evans-does-documentary/
https://www.smh.com.au/entertainment/tv-and-radio/netflix-urged-to-pull-pete-evans-documentary-20180531-p4zim2.html
On the flip side, you could watch Forks Over Knives or What The Health and be equally convinced that veganism is the miracle cure-all for everything and that you're killing yourself (and the rest of the world) by eating meat. Or you could watch Fat, Sick and Nearly Dead and be utterly convinced that you need to buy a juicer and drink all your meals from now on out.Has anyone seen The Magic Pill? It's on Netflix. I just watched it and WOW, eye opening! I'm not sure if I'm ready to give up carbs, per se, because I want to start having oatmeal in the morning, but the rest of my food I think I can do keto. Hmm...we'll see.
Don't believe anything you watch in documentaries especially Netflix especially since they will cherry pick their data in order to create their documentary or else there wouldn't be a documentary to begin with.
https://youtube.com/watch?time_continue=85&v=RFijW8A2Prc
You will find all the research showing the flaws of the documentary on the link too.
The thing about all these documentaries, whether they are "true" or not is this, the one thing they have in common is that eating healthy, whole, non-processed foods can help with a number of diseases, including obesity. Personally, I don't think there's anything wrong with vegan, keto, paleo, etc. As long as it includes healthy foods and takes non-processed foods and sugar out of the equation. I'm all for that! If any of those help people make healthier choices, then that's great.
It would probably be most beneficial for the average person to start by understanding the first step they could take to "cure" their obesity is . . . eat less than they burn. That's it. It would take care of the obesity, and as they lose weight if there are other health issues those would likely improve as well.
While the average person would also, on all probability, be better off health wise focusing more of their diet on whole foods, that's not necessary for weight loss. For a lot of people, one step at a time is more likely to lead to success than overhauling everything at once. I've seen lots of stories on MFP about individuals who started by losing weight by only tracking their food. As they lost weight and felt better, they started exercising. Then, they started eating a more well-rounded diet. But, taking "non-processed" foods and sugar out of the equation aren't necessary.
And on a more specific note, veganism is a lifestyle choice based on ethics. It is not the same as plant-based and does not in and of itself denote a whole foods diet. It's pretty easy to be a junk food vegan. The average person in the U.S. likely eats junk food that's "accidentally" vegan, without knowing it at all. And while I think my diet is fairly well-rounded, I eat plenty of junk food. (This is not mean to start a debate about the term "junk food." Of course adding treats to a diet is fine, it all depends on context, etc., etc. I'm using it for ease-of-use to refer to what I would consider treat foods.)
For dinner today I may have a Gardein Ultimate Burger (totally "processed") on Dave's Killer Bread (also "processed") with avocado and mixed greens and pickles ("processed") and "Bacon-Habanero" corn chips ("processed"), along with some zucchini and tomatoes left over from my weekly lunch prep. Today I've already had a banana, acai (because I like it), pineapple and blueberry smoothie bowl with cereal ("processed"), some watermelon, blackberries, almond milk ("processed"), coffee ("processed").
During the week I have oatmeal loaded with lots of good stuff every morning, a big salad of mixed veggies with lettuce along with, typically, potato, sweet potato (sometimes mix in beets or carrots or fennel or squash; wintertime is often a variety of roasted veggies), avocado and some type of tofu/seitan/tempeh or bean for lunch, and dinner varies, but nearly always has some greens. Does my weekend "junk food" make my diet poor? No.
The point of all of that is that context matters (and that veganism does not mean no junk food). It's not necessary to eat a diet of only whole, "non-processed" foods and no sugar.
So well said. Many people, thinking that they have to go 100% "healthy foods" in order to be successful at losing weight and improving their health overall, will find that too high of a bar to reach for. Encouraging people to lose weight, through the real methodology of how weight is loss (a sustained calorie deficit) without having to ascribe to extreme dietary changes is often a breath of fresh air for people who think that it would just be too hard, so why bother; if they have to cut out all processed foods and eat primarily whole foods.
Additionally, as you pointed out, assuming that processed automatically means unhealthy is just silly. You've given great examples but even packaged rice, greek yogurt, frozen Amy's meals, etc - these are all processed and can be a positive addition to many people's goal of eating an overall healthy, balanced diet.
I also totally agree with, and was one of those people that you describe that started simply by cutting calories, then making changes to add more nutrient dense foods, then more exercise - a series of small but manageable changes that improved my overall nutrition, fitness and health over time. If I had immediately gone with the extreme approach in all those categories I would have flamed out early on.
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Has anyone seen The Magic Pill? It's on Netflix. I just watched it and WOW, eye opening! I'm not sure if I'm ready to give up carbs, per se, because I want to start having oatmeal in the morning, but the rest of my food I think I can do keto. Hmm...we'll see.
You can also find some really powerful documentaries on Netflix that will tell you the only way to be healthy is to go vegan, or do a juice fast
Don't make health related decisions based on documentaries. They are entertainment. They are not required to tell you both sides of the story, or even required to tell you the truth at all.Has anyone seen The Magic Pill? It's on Netflix. I just watched it and WOW, eye opening! I'm not sure if I'm ready to give up carbs, per se, because I want to start having oatmeal in the morning, but the rest of my food I think I can do keto. Hmm...we'll see.
As with most Netflix "documentaries", The Magic Pill is a one-sided propaganda piece of hack journalism which cherry-picks and flat-out misstates actual science. Pete Evans is nothing more than a celebrity chef, with no education or training in medicine and/or nutrition, and the Australian Medical Association has called for The Magic Pill to be removed from circulation, calling it "irresponsible" and saying "the risk of misinformation is too great".
https://synapses.co.za/the-magic-pill-pete-evans-does-documentary/
https://www.smh.com.au/entertainment/tv-and-radio/netflix-urged-to-pull-pete-evans-documentary-20180531-p4zim2.html
On the flip side, you could watch Forks Over Knives or What The Health and be equally convinced that veganism is the miracle cure-all for everything and that you're killing yourself (and the rest of the world) by eating meat. Or you could watch Fat, Sick and Nearly Dead and be utterly convinced that you need to buy a juicer and drink all your meals from now on out.Has anyone seen The Magic Pill? It's on Netflix. I just watched it and WOW, eye opening! I'm not sure if I'm ready to give up carbs, per se, because I want to start having oatmeal in the morning, but the rest of my food I think I can do keto. Hmm...we'll see.
Don't believe anything you watch in documentaries especially Netflix especially since they will cherry pick their data in order to create their documentary or else there wouldn't be a documentary to begin with.
https://youtube.com/watch?time_continue=85&v=RFijW8A2Prc
You will find all the research showing the flaws of the documentary on the link too.
The thing about all these documentaries, whether they are "true" or not is this, the one thing they have in common is that eating healthy, whole, non-processed foods can help with a number of diseases, including obesity. Personally, I don't think there's anything wrong with vegan, keto, paleo, etc. As long as it includes healthy foods and takes non-processed foods and sugar out of the equation. I'm all for that! If any of those help people make healthier choices, then that's great.
Veganism is not about eliminating non-processed foods or sugar. Individual vegans may decide to eliminate or reduce non-processed foods or sugar, but that's no different than a non-vegan deciding to make that change.
I do think that some people who want to eat healthier may do better if they choose a specific plan that includes dietary goals or restrictions. I personally know people who felt better after deciding to go vegan or paleo. But I think for weight loss, many people will find it more efficient and useful to focus on what actually matters -- calories.4 -
So I lost 50 pounds originally just by doing CICO on here over a year and a half. I gained almost all of it back and I’m tying to figure out the best way to lose it quickly again.
I know people who have lost very quickly on th ketogenic diet and I was wondering what people’s experience with it was? Like I would obviously still be using CICO in congruence with it.
OP, My experience with a ketogenic diet (in my case, Atkins) has been very favorable. Benefits: appetite is in check, love the food I eat, don't feel deprived, slow but steady weight loss, no more sugar highs and lows or falling asleep after lunch. It's a lifestyle change for me that I find very agreeable. I've been doing it for years. And no, "keto" doesn't mean perpetually staying under 20 g carbs/day.
Recommend you do your homework and RTFM - perhaps start with one of the Atkins books (most current is, "New Atkins for a New You", or sites such as
http://dietdoctor.com
https://blog.virtahealth.com/
http://forum.lowcarber.org
HTH
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OP, if it sounds like a way you would like eating, by all means try Keto, or perhaps a slightly less extreme low carb eating plan. If you find fats satiating and enjoy eating them enough to make them the majority of your calories, some people find it does the trick to keep them easily at their calorie goal. Good luck whatever you go with!
Yeah I’m always looking for ways to stay satiated. I lost 50 pounds with simply CICO as an omnivore but now I’m vegetarian and I’m finding it hard to stay under calories without massive amounts of carbs so that’s one reason I wanted to cut back2 -
Has anyone seen The Magic Pill? It's on Netflix. I just watched it and WOW, eye opening! I'm not sure if I'm ready to give up carbs, per se, because I want to start having oatmeal in the morning, but the rest of my food I think I can do keto. Hmm...we'll see.
If you want oatmeal, than maybe low carb is a better choice.. or even a zone diet.
And if anyone wants the legit science behind keto, go to the godfather of the diet Lyle McDonald. He is an actual researcher who isnt looking to get clicks. And he was one of the original people discussing ketogenic diets outaide atkins and medical intervention.
And this is one book that I am absolutely going to get once I am "finished" with my current experiment (like how I did that, Mr. Lemon?)....0 -
Sure, any diet can work, as long as you are adherent. Keto is fine. Hope ya don't like cake or bread0
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So I lost 50 pounds originally just by doing CICO on here over a year and a half. I gained almost all of it back and I’m tying to figure out the best way to lose it quickly again.
I know people who have lost very quickly on th ketogenic diet and I was wondering what people’s experience with it was? Like I would obviously still be using CICO in congruence with it.
What I find to be the case.....is that people need to find what works for them. I follow the Ketogenic way because I have high A1C and insulin resistance. So, there was | is a medical reason for me investigating and ultimately implementing this. I looked for about two months...there is SOOOOO much info out there about Keto (and lots of it is hokey pokey).
Anyway, back to the point.....whatever "diet" one decides to follow - I would suggest - the key is find the one that works for you....the one that you can do for the rest of your life. It ain't nothing but a tool, people! Plain and simple.
Each different "tool" is going to have its features. With Keto, one will quickly lose weight in the first several days because of the lack of carbs, which generally translates - as others have stated - to a depleted glycogen store. In other words, water weight. That goes pretty quickly (with "pretty quickly" being a tad different for all of us...might be four days for me but seven days for you and only two days for someone else). However, generally speaking (and this will be a bit different for all of us....) that super quick "huge" drop in weight is not likely going to continue. And this is where people loose interest. Or, think that they are doing something wrong. A big part of that is (A) the need for immediate gratification that so many have and (B) the ignorance out there (of which I am a part) and (C) the horribly set - and this is going to sound weird, structurally - set of expectations that so many have (partly due to their ignorance and partly because of all the crapolla our there).
I enjoy Keto. It is not a problem for me to eat that way. All day. Everyday. Sounds like a good way....for me.
Now, and you are on to this (but so many are not), it is still all about that "energy balance". If you consume more than you burn - regardless of any tool that you might be using - then you will gain weight. That is pretty simple!
I mean, hold a pen in your hand and drop it. Does it hit the ground? Yes. And it will every time, right? Okay....here come the comments about being in a zero gravity room or about being on some other planet (or star!).....talking about here on Earth!
Enjoy!
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The only difference between keto and the diet you were on the first time is that keto gives you fast water weight loss in the beginning and that it requires you to eat fewer carbs. Not much of a difference in the long term unless you feel one diet or the other is easier for you. Try keto and see, then pick what's easier.3
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amusedmonkey wrote: »The only difference between keto and the diet you were on the first time is that keto gives you fast water weight loss in the beginning and that it requires you to eat fewer carbs. Not much of a difference in the long term unless you feel one diet or the other is easier for you. Try keto and see, then pick what's easier.
^ This.
The fast water weight loss in the beginning is what tricks most people into thinking it's a miracle diet. Numerous studies have shown that in the long term, fat/weight loss is equal to any other diet with equivalent calories.
Nothing wrong with doing a ketogenic diet if that's the way you prefer to eat and it helps you stick to your calorie goals, but there's no "magic" beyond that.6 -
redhed1971 wrote: »I have been doing a lower fat version of keto (P 80-90; C < 20; F 60-100) for 9 months and have lost 64 pounds. Any diet that works requires a calorie deficit, but keto works for me because I can sustain a significant deficit day-after-day over long periods of time without being hungry at all. I was certainly a carb addict, and my diet prior to keto was largely composed of carbs. It was hard at first to get down to under 20 grams, but eating keto has brought so many benefits in addition to the weight loss, including getting off of my statin and antihypertensive medications, getting my fasting glucose back to normal, and reduced inflammation/pain. Prior to keto, I had tried many other diets, but I could never sustain the calorie deficit long enough to lose more than 20 pounds. Now, I occasionally have a non-keto meal, but go right back to plan, and this way of eating has become a way of life for me. Best of luck to you!
If you're really eating a maximum of 1340 calories a day, it's no surprise you're losing weight. I'm glad keto has worked for you as a way of eating to achieve your weight-loss. And it was likely the weight-loss, not the diet path you took to get there that had all those health benefits for you.
It's not what you're eating, it's that you're creating a calorie deficit.
I lost weight (about 117 pounds) eating a much higher carb diet. But I don't talk about the health benefits of carbs or say they lowered my blood pressure or triglycerides; it was the fact that I lost weight, not how I did it.
We all need to find the best path to get where we need to go. And it's going to vary greatly among all of us.10
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