Keto?
Z_Bunnie88
Posts: 9 Member
So, I have co-workers and friends who are on this ketogenic diet. Some have had great success losing more than 50 pounds! Is this a good diet? I know you basically have to throw away everything and start fresh but is it worth it? What are the benefits? I’m looking to lose more than 90 pounds! 😊
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Replies
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you don't need to do Keto to lose weight. weight loss is about having fewer calories in than out. it's "math". how you chose to eat those are up to you.
I personally prefer a normal diet. but there are many people who who do keto.11 -
A keto diet can be a good diet if it fits the way you like to eat and helps you to stick to your calorie goal. You will most likely see a quick loss on the scale, which will be water weight as you deplete glycogen and water from your body - but after that, keto is no faster or more efficient than any other diet of equivalent calories for weight loss.
Some people enjoy the way you have to eat on a keto diet, others find it too restrictive. It works great for some, not well at all for others, just like any other diet. I did keto many years ago before it was as trendy as it is now, and although I did lose weight, I didn't find it sustainable because there were certain foods I couldn't see entirely cutting out of my diet for the rest of my life. This time around I lost 74 pounds and have maintained that loss for almost a year now, and was never anywhere even near keto.15 -
I lost over 50lbs without doing keto. I prefer eating more carbs, eating in a keto way is not my idea of fun - there are many ways to create a calorie deficit (which is the thing necessary for weight loss) so eat in a way that makes that easy for you to stick to whilst also being as enjoyable as possible.10
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For me personally, ketogenic had kept me full and satisfied so I can easily maintain my caloric goals. I'm over 40 and I feel it has kept my hormones from raging and I'm more stable/calm, as well as mentally focused. The downside is lower performance at the gym, laughable somedays but the scale continues to go down. I may look into carb cycling at some point for improved gym performance.
I miss chips/salsa but have found ways of making chips out of low carb tortillas, tricks like that are easy to find online. Pros/cons to most plans, just find one that works in your lifestyle and stay CONSISTENT. Results will follow.
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Some people find that eating low carb or fully keto limits or eliminates their food cravings, and some don't.
Some people find it easy to give up the foods they need to give up to remain in a keto state, and some don't.
Some people on keto find they have plenty of energy, while others find they crash and burn.
Some people lose weight long-term on keto, and some don't . . . just as with any other way of eating.
Getting one's calorie intake (eating) below one's calorie expenditure (life, chores, job, exercise) results in weight loss. If low carb or keto helps you do that, it's a win. If it doesn't, it's a pointless pain in the neck.
For you, if eating the same way as your friends makes it more fun and makes you feel more connected with them, and they're pretty compliant with it, that may increase the chance of it being helpful for you.
Personally, I lost 50+ pounds in just less than a year eating most of the same kinds of foods I'd always eaten, just less of them. It was easy and kept me happy, and continues to do so 2+ years later. No catchy name for that diet, though.
This was the diet I followed (but with the false starts and mistakes left out): https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm
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I have been keto since 1.14.18 and have lost 53 pounds. I have about 47 to go. I love that I can eat real, unprocessed food on keto, and all of my carb cravings have gone away. It was hard to do strict portion control before because my blood sugar spikes left me constantly HANGRY and wanting carbs.
I think there is a right plan out there for everyone. I would check out Reddit if you are interested; they have a great FAQ on the keto subthread. Good luck! 12 -
So insightful! Thank you everyone!! I think I will look at it more. It definitely sounds like there are some great benefits with Keto and even some awesome benefits with a traditional diet 😊3
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I have been keto since 1.14.18 and have lost 53 pounds. I have about 47 to go. I love that I can eat real, unprocessed food on keto, and all of my carb cravings have gone away. It was hard to do strict portion control before because my blood sugar spikes left me constantly HANGRY and wanting carbs. I think there is a right plan out there for everyone. I would check out Reddit if you are interested; they have a great FAQ on the keto subthread. Good luck!
Why can’t you eat “real, unprocessed foods” on any diet? Why is that exclusive to keto?17 -
Z_Bunnie88 wrote: »So insightful! Thank you everyone!! I think I will look at it more. It definitely sounds like there are some great benefits with Keto and even some awesome benefits with a traditional diet 😊
For weight loss, there’s no long term advantage to keto over any other diet that creates a calorie deficit - since the mechanism for weight loss always comes down to calories.
That said, for long term success - building a plan that you find sustainable, satiating and enjoyable is really crucial and that’s what I think some people experience with keto. If you find fat satiating, or find certain carb heavy foods to be difficult to moderate, and you don’t mind cutting down/out foods that are higher in carbs (which includes things like fruits and some veggies, grains, etc) then this may be a plan that will work for you. Do a little more research and try it out if you want but don’t be discouraged if you decide not to stick with it. There are lots of ways to achieve weight loss goals, it’s very individualized and sometimes it takes trial and error to build a plan that works for you.
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I can’t handle high amount of fats (upset stomach) and I do great with carbs so Keto it’s not good a good diet style...For me
And I still lost 45+ lbs4 -
WinoGelato wrote: »Z_Bunnie88 wrote: »So insightful! Thank you everyone!! I think I will look at it more. It definitely sounds like there are some great benefits with Keto and even some awesome benefits with a traditional diet 😊
For weight loss, there’s no long term advantage to keto over any other diet that creates a calorie deficit - since the mechanism for weight loss always comes down to calories.
That said, for long term success - building a plan that you find sustainable, satiating and enjoyable is really crucial and that’s what I think some people experience with keto. If you find fat satiating, or find certain carb heavy foods to be difficult to moderate, and you don’t mind cutting down/out foods that are higher in carbs (which includes things like fruits and some veggies, grains, etc) then this may be a plan that will work for you. Do a little more research and try it out if you want but don’t be discouraged if you decide not to stick with it. There are lots of ways to achieve weight loss goals, it’s very individualized and sometimes it takes trial and error to build a plan that works for you.
Thank you! You are so right. It’s definitely about finding the right plan that’s enjoyable. I’ll definitely do some more research and maybe talk to a nutritionist to find a good fit for me1 -
There is a Keto Thread and Low Carb thread on this site where you can get some excellent info/guidance. Some very helpful folks on those threads. Check them out - it will help.
https://community.myfitnesspal.com/en/group/1143-keto
https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group
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Hi! I’ve been doing Keto for two months now. Results have been good...35 pounds lost so far. What I like about it is that at no time in the last two months have I been hungry. I count carbs and just keep an eye on calories. It is very restrictive of course but I’m still able to get enough filling food in me to keep the cravings away. Also what I like about it is I’m losing weight without having to work out everyday. I’ve actually only worked out a few time over the course of the last two months. Good luck to you! 😊3
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mattaturtle wrote: »Hi! I’ve been doing Keto for two months now. Results have been good...35 pounds lost so far. What I like about it is that at no time in the last two months have I been hungry. I count carbs and just keep an eye on calories. It is very restrictive of course but I’m still able to get enough filling food in me to keep the cravings away. Also what I like about it is I’m losing weight without having to work out everyday. I’ve actually only worked out a few time over the course of the last two months. Good luck to you! 😊
You don't actually have to work out to lose weight with *any* diet that controls caloric intake.
Just mentioning this in case anyone thinks this is a benefit that's exclusive to keto.
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You have to try it and see if it’s for you. There is a lot more to weight lose than calories in vs calories out. Not everyone can do this diet but I’ve been on it strictly for 6 weeks and I’m down 25 lbs. most of that is water weight but the quick initial drop boost confidence and helps me feel better. The greatest benefit that I have found is that it allowed me to break my addiction to sugar and not think about food all day, my cravings are way down. The high fat content kept me feeling very full between meals and I didn’t think of snaking. My energy is way up and I just feel better than I have in a long time. For me it’s sustainable even though I love bread but it requires a commitment. But before you make that decision you need to do your research.13
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...There is a lot more to weight lose than calories in vs calories out...
Nope, that's really all there is to it. People who try to make it more complicated than that are usually trying to sell you something. There are a lot of different ways to attain/maintain a calorie deficit, but the way you lose weight is by consuming less calories than you expend, period.12 -
...There is a lot more to weight lose than calories in vs calories out...
Nope, that's really all there is to it. People who try to make it more complicated than that are usually trying to sell you something. There are a lot of different ways to attain/maintain a calorie deficit, but the way you lose weight is by consuming less calories than you expend, period.
If that’s your take and it works for you then awesome. But hormones and metabolic rate also play a huge variable. And it’s not always easy to know how many calories you are burning by heart rate alone. For example when some people lose a certain amount of weight their body fights back by becoming more effiecnet and requireing less calories to function and storing the rest.
If you eat a majority of carbs and spike your insulin then you can eat lower carbs and still put on weight. But like I said health and dieting is multifaceted and there isn’t one right answer. What works for some doesn’t work for others. You have to experiment until you find what works for you.14 -
...There is a lot more to weight lose than calories in vs calories out...
Nope, that's really all there is to it. People who try to make it more complicated than that are usually trying to sell you something. There are a lot of different ways to attain/maintain a calorie deficit, but the way you lose weight is by consuming less calories than you expend, period.
If that’s your take and it works for you then awesome. But hormones and metabolic rate also play a huge variable. And it’s not always easy to know how many calories you are burning by heart rate alone. For example when some people lose a certain amount of weight their body fights back by becoming more effiecnet and requireing less calories to function and storing the rest.
If you eat a majority of carbs and spike your insulin then you can eat lower carbs and still put on weight. But like I said health and dieting is multifaceted and there isn’t one right answer. What works for some doesn’t work for others. You have to experiment until you find what works for you.
It still boils down to calories in versus calories out. Things you have mentioned can affect how many calories you are burning, but normally the difference is not as much as many seem to think. CICO works for everyone. It is the only thing that does work. The method of achieving this successfully can vary greatly. Your way of eating, whether it keto, IF, IIFYM, JERF .... or merely counting calories while eating what you want etc, can have a huge impact on your compliance and your satiety. Finding out what best suits you is the best way of staying in a deficit and having the results you want. For you that is a keto way of eating, for me it is simply eating foods I enjoy within my allotted calories. Neither is right or wrong, good or bad. One is not better than the other.
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...There is a lot more to weight lose than calories in vs calories out...
Nope, that's really all there is to it. People who try to make it more complicated than that are usually trying to sell you something. There are a lot of different ways to attain/maintain a calorie deficit, but the way you lose weight is by consuming less calories than you expend, period.
If that’s your take and it works for you then awesome. But hormones and metabolic rate also play a huge variable.
Hormones play a role in satiation/compliance, plus temporary water weight (not fat) retention, but that's about it. Calories rule for weight management.
Metabolic rate varies only by a few percentage points between individuals. Activity levels vary hugely, though, and both calorie intake and nutrition (among other things) influence activity level, sometimes in subtle but important ways.
Heart rate is only a proxy for calorie burn. Anyone who expects heart rate to measure calorie burn is mistaken. Heart rate is one possible rational input to estimating calorie burn, but it can mislead.And it’s not always easy to know how many calories you are burning by heart rate alone.For example when some people lose a certain amount of weight their body fights back by becoming more effiecnet and requireing less calories to function and storing the rest.
Not true. Really not even close. When people get lighter, they require fewer calories because moving a smaller body through life burns fewer calories than moving a big one through life. And people who try to lose weight too fast end up torpedoing their energy level, so they rest more and move less (in daily life, as well as exercise intensity) so burn fewer calories. If your body stored calories as fat when truly in a deficit, no one would ever starve to death. Sadly, many people world wide starve to death every day, and they aren't fat when they die.If you eat a majority of carbs and spike your insulin then you can eat lower carbs and still put on weight.
No, there's not decent science to support that, at least in metabolically normal/healthy people. (Also, that sentence doesn't really hang together to communicate. How do you "eat a majority of carbs" and also "eat lower carbs"?)But like I said health and dieting is multifaceted and there isn’t one right answer. What works for some doesn’t work for others. You have to experiment until you find what works for you.
That's true . . . but largely via satiation, energy level (thus activity), and compliance. Beyond that sort of thing, we're all pretty much thermodynamic machines.
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I am doing keto but I am wondering if it is worth it. Sure I am less hungry but there is a catch.
Week 1, lost 6 lb
Week 2, lost 3 lbs
Week 3, lost 4 lbs
Week 4, lost 3 lbs
Looks good right? 16 lbs in a month. Then I got my hormonal hunger and kept snacking on pickles, pepperonis and cheese strings for a few days. All I knew is my appetite came back and all I could think of was food. I stayed keto though. No weird packaged foods. Just lots of small snacks.
Week 5, gained 6 lbs :0 Howwww? Mathematically there is no way.
I buckled right down for week 6. Only 2 meals a day, never exceeding 1200 cals or 15 net carbs.
Week 6, 0 lost lbs
.. But how? So I ate much less. Around 800 calories a day.
Week 7, lost 6 lbs
I am back to where I was week 4! I don't look any different. My clothes fit the same (204-188, there should be a difference). I feel like I am in one of those movies where my wish got granted but it comes with a bunch of weird consequences. I lost 56 lbs before eating mostly produce, 1200 calories and I NEVER gained in a week and I actually got smaller. I want to go off but I am afraid all 16 lbs is water and I will be devastated. I am terrible at sticking to things that disappoint me. It seems men and women with PCOS have great results whereas lots of women (not all) have a struggle.2 -
Erinloveable wrote: »I am doing keto but I am wondering if it is worth it. Sure I am less hungry but there is a catch.
Week 1, lost 6 lb
Week 2, lost 3 lbs
Week 3, lost 4 lbs
Week 4, lost 3 lbs
Looks good right? 16 lbs in a month. Then I got my hormonal hunger and kept snacking on pickles, pepperonis and cheese strings for a few days. All I knew is my appetite came back and all I could think of was food. I stayed keto though. No weird packaged foods. Just lots of small snacks.
Week 5, gained 6 lbs :0 Howwww? Mathematically there is no way.
I buckled right down for week 6. Only 2 meals a day, never exceeding 1200 cals or 15 net carbs.
Week 6, 0 lost lbs.. But how? So I ate much less. Around 800 calories a day.
Week 7, lost 6 lbs
I am back to where I was week 4! I don't look any different. My clothes fit the same (204-188, there should be a difference). I feel like I am in one of those movies where my wish got granted but it comes with a bunch of weird consequences. I lost 56 lbs before eating mostly produce, 1200 calories and I NEVER gained in a week and I actually got smaller. I want to go off but I am afraid all 16 lbs is water and I will be devastated. I am terrible at sticking to things that disappoint me. It seems men and women with PCOS have great results whereas lots of women (not all) have a struggle.
You can always introduce carbs back slowly rather than in one hit. Doing this you may find that low carb rather than keto works best for you on top of not having that huge amount of water retention in one hit. There is no point sticking with a diet that you can not stick to just because you fear the initial weight gain. It just delays the inevitable.2 -
If you were snacking on pickles, pepperonis and cheese strings, that sounds like a ton of sodium in a few days which for many people would be a weight gain, at least water weight. I'm just researching keto but I think sodium would be something to watch out for.4
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If you were snacking on pickles, pepperonis and cheese strings, that sounds like a ton of sodium in a few days which for many people would be a weight gain, at least water weight. I'm just researching keto but I think sodium would be something to watch out for.
With your current research, you will most likely come across indication of need for increased sodium (generally a need of around 3000-5000 mg/day) and a need to supplement with sodium when eating a ketogenic diet. It comes down to depleted glycogen stores from lack of carbohydrates in the diet. I trialed a ketogenic diet for 52 weeks for reason other than weight management and like others eating ketogenic, had a biological need to increase sodium in order to keep electrolytes balanced. As an older person who was previously on a low sodium diet due to having high blood pressure and being on HBP meds (when overweight), increasing sodium was something I struggled with "wrapping my head around" but it was necessary.
Sodium is something to "watch out for" on ketogenic diets in regards to "getting enough" or not letting sodium intake get "too low". If the OP is keeping ketogenic, she is correct in eating high sodium pickles, pepperoni and cheese for the low carbohydrate/high sodium content...so long as she does not have medical reason to keep sodium low.3 -
I'm actually on a low-fat, high carb mostly whole plant-based foods. I've seen people have great success with this--but a large part of that is that it naturally constricts calories while you still feel full. Unless you counter balance it with a lot of Rose wine, lol. Time will tell.0
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Op if you have questions you can search YouTube for Jason wittrock, Thomas DeLauer, and Mark Sisson. They explain the science behind keto and what happens in your body on a regular western diet. There is a lot of info out there and a lot of it in contradictory, as you can tell. See what makes sense to you and make an informed decision. Best of luck on your journey.5
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Enjoyed reading all the replies, I am pleased with the low carb way of eating so far. Keto is a little to low for me, my range is 20 to 30 and I am falling around 25 most days with calories in the 1400 to 1500 range. Not hungry. Today is going to be my weigh in day and in 6 days I have lost 7.2. I am pleased with that good luck to everyone in whatever plan they choose.0
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I have been keto since 1.14.18 and have lost 53 pounds. I have about 47 to go. I love that I can eat real, unprocessed food on keto, and all of my carb cravings have gone away. It was hard to do strict portion control before because my blood sugar spikes left me constantly HANGRY and wanting carbs. I think there is a right plan out there for everyone. I would check out Reddit if you are interested; they have a great FAQ on the keto subthread. Good luck!
actually, insulin tells your brain you are in a fed state......5 -
In my dieting experience, I've noticed that one of my struggles is maintaining a certain calorie intake while also feeling full and satisfied. Monitoring your carb intake is especially beneficial for people like me who may otherwise say, "oh, I can have that piece of cake, it's only 150 calories" when I could have used that 150 calories to eat twice as much food that's twice as filling and been satisfied after my meal.
Following a Keto diet helps me to easily keep my calorie intake between 1200 and 1500 while also feeling full after each meal. It's caused me to eat healthier, as eating Keto encourages you to stay away from processed foods and eat more sustainable foods such as meats and vegetables.
Many people make the mistake of not monitoring their calories and eating too many saturated fats, instead of finding those fat sources from natural foods such as vegetables and nuts. You have to watch your calorie intake just like with any diet and you need to eat vegetables to be healthy (not just bacon and cheese). Don't be scared to go a little over your 30 grams of carbs (or however many you allow) if it's for a handful of nuts or brussel sprouts or broccoli. It won't hurt your weight loss and it will help you stay healthy.
Everybody's different so you have to decide what's best for you. Good luck on your journey!1 -
There are so many opinions out there! Others see health benefits, but to be honest, I do it simply because I want to lose weight and I don't want to be hungry doing it. I've been on keto since April 30th and I've lost 33 lbs and I have 36 to go. Everybody is right. Calories in just need to be less than calories going out to lose weight. I just eat low carb because I'm simply not hungry when I do it so it is easy for me to be under my calories. I haven't really been counting my calories much (I know, I know) because I just don't feel the urge to eat so much that I go over. I'm not crazy restrictive though and have chips once in a while and last Saturday I actually had a small Dairy Queen Blizzard for my lunch (road trip with the family) but that day I just made sure I counted calories and stayed under. So despite "cheats" I'm still losing at ~2lbs/week. Be warned if you go this route though because the Keto Flu really sucks so read up on it.1
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