Starting Keto diet for initial weight loss with plans to gain muscle at the same time.
camptmeyer
Posts: 3 Member
Meals, tips, exercises, or any other good advice is welcome. New to this app and ready to get serious. I've seen great results from coworkers on this diet. I dont want to do it more than short term. It doesn't seem super healthy long term but I'm not knowledgable enough. Thanks in advanced for the comments.
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Replies
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If you don't intend to do keto for a long time, why even bother? Weight loss is such a slow process; to succeed, you have to tie down as little time/mental energy as possible.
If you're new, and if you're serious, you start with the basics. And the basics are: To lose weight, you just have to eat less (fewer calories than you burn), but for real, consistently and for a long time. In order to not regain, which is a real and serious threat, you have to keep eating less than you did when gaining weight, and that's something most people don't really want to do (that's why you see more overweight than underweight people). And it's especially not what you want to do after coming off a strange diet.
After you've decided what path you'll be following, roughly, THEN it's time to look for meals, tips and exercises. More than likely, you can keep eating most of what you're already eating (just less/in different proportions), you will know enough to ask for tips pertaining to your actual situation, and seek out how you can be more active where you live, instead of random recipes, tips and exercises (which is the stuff yoyo-dieters are made of).19 -
Keto, especially in a deficit, is the worst choice of diet if your goal is to build muscle. A higher protein higher carb small deficit diet would be a better fit for your purposes.20
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@kommodevaran Short term as in a year. My thought process is that it is easier to do pull ups with lower body fat percentage than it is with higher fat percentage. Working out in general would be easier without being weighed down. Maybe I'm just overthinking. Plus, my current diet is trash. I need healthier alternatives. I've done some research. Got some tips from a body building co worker just fact checking his arguments online. If you disagree with the keto diet, pls offer reasons. I'm aware deficit is the only requirement to lose weight. I've done that before and lost 30lbs. It's just not easy to maintain that loss. I get too hungry and crave.8
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An unbiased, evidence-based research review:camptmeyer wrote: »@kommodevaran Short term as in a year. My thought process is that it is easier to do pull ups with lower body fat percentage than it is with higher fat percentage. Working out in general would be easier without being weighed down. Maybe I'm just overthinking. Plus, my current diet is trash. I need healthier alternatives. I've done some research. Got some tips from a body building co worker just fact checking his arguments online. If you disagree with the keto diet, pls offer reasons. I'm aware deficit is the only requirement to lose weight. I've done that before and lost 30lbs. It's just not easy to maintain that loss. I get too hungry and crave.
https://sci-fit.net/ketogenic-diet-fat-muscle-performance/
Speaking in terms of health, a keto diet can be as healthy or unhealthy as one makes it - just like any other diet. When it comes to strength training/building muscle mass, protein intake is an important facet and keto macros sometimes promote lower protein intake, which can be detrimental to the retention of lean mass. Carbohydrates are also anti-catabolic, which is helpful in the preservation of lean mass.
With calories being equivalent, you don't lose fat any faster on a ketogenic diet than on any other diet - the only difference is an initial water weight loss as water and glycogen are depleted in your body.
Keto may be a viable approach for you if it helps with satiety and makes it easier to stick to your calorie goals - but it's not a miracle diet and it's not optimal for building muscle. Alan Aragon explains part of the reason here:
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Yes, I think you're overthinking, and false dilemma thinking, too. If you're overweight, everything will be easier with less fat on your body. If your current diet is trash, you can't just eat less and expect to lose weight easily and not regain. You need proper nutrition to not be too hungry. You can improve your diet without going to another extreme (like keto, for instance).
I do not disagree with the keto diet. I disagree with the idea that it's either keto or overeating or eating trash.20 -
Gaining muscle in a deficit is far harder than gaining muscle at maintenance calories or in a surplus.
A small deficit and adequate to high protein would be sensible.
Handicapping your exercise performance by choosing a very low carb diet is a really poor idea IMHO.
You can overhaul your diet without massively restricting a whole macro-nutrient.
Keto can be healthy long term, just like a high carb diet can be healthy long term. Healthy, sustainable and enjoyable diets (noun) can take many forms and are very personal.
Muscle growth (or just maximum preservation of existing muscle while in a deficit) is driven by a good training program, you would do well to choose a proven training plan designed by an expert rather than self-design or just pick a selection of exercises.
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camptmeyer wrote: »I'm aware deficit is the only requirement to lose weight. I've done that before and lost 30lbs. It's just not easy to maintain that loss. I get too hungry and crave.
I doubt Keto would be any different then. You may cave even sooner because you could be missing your carbs.5 -
camptmeyer wrote: »Meals, tips, exercises, or any other good advice is welcome. New to this app and ready to get serious. I've seen great results from coworkers on this diet. I dont want to do it more than short term. It doesn't seem super healthy long term but I'm not knowledgable enough. Thanks in advanced for the comments.
IMO, just do your own research and consult a doctor. Too bunch bro-science around these parts.19 -
camptmeyer wrote: »Meals, tips, exercises, or any other good advice is welcome. New to this app and ready to get serious. I've seen great results from coworkers on this diet. I dont want to do it more than short term. It doesn't seem super healthy long term but I'm not knowledgable enough. Thanks in advanced for the comments.
IMO, just do your own research and consult a doctor. Too bunch bro-science around these parts.
Would you please point out the bro-science on this thread?4 -
kshama2001 wrote: »camptmeyer wrote: »Meals, tips, exercises, or any other good advice is welcome. New to this app and ready to get serious. I've seen great results from coworkers on this diet. I dont want to do it more than short term. It doesn't seem super healthy long term but I'm not knowledgable enough. Thanks in advanced for the comments.
IMO, just do your own research and consult a doctor. Too bunch bro-science around these parts.
Would you please point out the bro-science on this thread?
Most all responses are bro-science on this forum. A list of do this, don't do that, I know best, go spend a lot of money on trainer/dietitian, etc. (link to non scientific peer reviewed opinion website with big words to prove my point). My advice stands. Consult a doctor to identify current health concerns, do your own research, in this instance how to lose weight and gain muscle at the same time and then do what works best for you. It doesn't have to be hard.13 -
kshama2001 wrote: »camptmeyer wrote: »Meals, tips, exercises, or any other good advice is welcome. New to this app and ready to get serious. I've seen great results from coworkers on this diet. I dont want to do it more than short term. It doesn't seem super healthy long term but I'm not knowledgable enough. Thanks in advanced for the comments.
IMO, just do your own research and consult a doctor. Too bunch bro-science around these parts.
Would you please point out the bro-science on this thread?
Most all responses are bro-science on this forum. A list of do this, don't do that, I know best, go spend a lot of money on trainer/dietitian, etc. (link to non scientific peer reviewed opinion website with big words to prove my point). My advice stands. Consult a doctor to identify current health concerns, do your own research, in this instance how to lose weight and gain muscle at the same time and then do what works best for you. It doesn't have to be hard.
While I do agree that it doesn't have to be that hard, I think this op was given good advice. @anvilhead gave a well thought out unbiased post that offers an explanation.
I don't see anyone replying with bro science in this thread.
it's always a good idea to see a doctor before beginning a new weight loss or training regimen but that doesn't always happen right away so people come looking for answers to their questions. Isn't it better to give those people a push in the right direction rather than saying nothing at all?8 -
kshama2001 wrote: »camptmeyer wrote: »Meals, tips, exercises, or any other good advice is welcome. New to this app and ready to get serious. I've seen great results from coworkers on this diet. I dont want to do it more than short term. It doesn't seem super healthy long term but I'm not knowledgable enough. Thanks in advanced for the comments.
IMO, just do your own research and consult a doctor. Too bunch bro-science around these parts.
Would you please point out the bro-science on this thread?
Most all responses are bro-science on this forum. A list of do this, don't do that, I know best, go spend a lot of money on trainer/dietitian, etc. (link to non scientific peer reviewed opinion website with big words to prove my point). My advice stands. Consult a doctor to identify current health concerns, do your own research, in this instance how to lose weight and gain muscle at the same time and then do what works best for you. It doesn't have to be hard.
Linking to peer reviewed studies is not broscience. It is actual science. For some, when it doesn't line up with their confirmation bias, they need to call it a name to make themselves feel better.10
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