Keto
Ghxstzone
Posts: 32 Member
Going on the Keto diet starting tomorrow and gonna do it for 30days which is a month. If I see results then gonna keep doing it . Any tips on the Keto diet ? Any is helpful.
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Replies
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You may lose a fair amount of water weight initially. This is a common byproduct of a low carb diet. You may lose some fat the first week or two but if you have a big drop it will mostly be water which makes some people think Keto brings big results.10
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Carbs are not the enemy. Eat real food including carbs and have the energy to work out. Lift weights to make muscle. It will help you burn fat and look better in the long run.10
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I'm starting me to too, I actually started today after much research and then shopping. I find that as long as I can track what I eat, I'm good.2
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When you reduce carbs your insulin will drop. When insulin is low it causes the kidneys to not retain as much water and electrolytes - you'll pee it out. You'll need to replace those lost electrolytes or you'll get symptoms like headaches, fatigue, brain fog, moodiness, stomach and BM issues, and muscle weakness or spasms.
You need at least 3000-500+ mg of sodium a day. For reference there is 2300 mg sodium in a teaspoon of salt. Eating salt or salt tablets or drinking salty boullion or broth will help.5 -
You'll see results but just like with any ther fad, you won't maintain it. Just count calories, regardless of the food and you'll see results which you can maintain.10
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I’m on it. I love it. Going on 7-8 weeks. It’s easy for me to maintain. It’s effectively ended my struggle with sweet cravings and food addiction. But like anything it’s not for everyone. Just make sure to really up your electrolytes the first week while you purge glucose from your system. Powerade Zero, chicken and bone broth, and heavily season your food and it will minimize the negative effects of detoxing from sugar. Feel free to add me and ask any questions that you have.8
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If your goal is weightloss, you need to eat less for a long time, and your strategy should be supporting that.
If you lose weight, it's because you've been eating less.2 -
Good luck 👍0
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Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂3
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iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
Almost, but not quite. All weightloss diets work through creating a calorie deficit. Keto creates that calorie deficit by massively reducing carbs. Keto done correctly is in itself perfectly healthy and sustainable. But everybody should take into consideration their own medical issues and preferences when they choose a diet.4 -
kommodevaran wrote: »iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
Almost, but not quite. All weightloss diets work through creating a calorie deficit. Keto creates that calorie deficit by massively reducing carbs. Keto done correctly is in itself perfectly healthy and sustainable. But everybody should take into consideration their own medical issues and preferences when they choose a diet.
This is something I was thinking about when I opened this thread. Keto is often touted as some kind of miracle diet, but it may not be safe for everyone. My family has a history of gallbladder issues, for instance, so eating a high fat diet is something I would be personally be very nervous about undertaking. My advice would be to speak with your doctor if you have any concerns or potential health issues.
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You'll see results but just like with any ther fad, you won't maintain it. Just count calories, regardless of the food and you'll see results which you can maintain.
Keto is not actually a fad diet, and long term results from strictly calorie counting alone regardless of food are about the same as long term results from people who choose a diet where certain foods are restricted. This is why the Introduction and Getting Started forums are full of "back again" posts from people who lost weight through just calorie counting but were unable to maintain. Even some of the community members who have been around for awhile and advocate calorie counting regardless of food choice have had trouble with maintenance and regained.
OP, I would check out the low carb and keto groups, there are a lot of people there who have done keto long term and would be able to offer advice and discuss challenges.5 -
sugarfree123 wrote: »Carbs are not the enemy. Eat real food including carbs and have the energy to work out. Lift weights to make muscle. It will help you burn fat and look better in the long run.
Carbs are not needed to fuel a good workout - I have been keto for the last 2 months and workout 5 days a week (weights and interval cardio sessions) and have no problems completing my workouts with plenty of energy.You'll see results but just like with any ther fad, you won't maintain it. Just count calories, regardless of the food and you'll see results which you can maintain.iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
There are lots of people on these boards and on MFP in general who have chosen the keto lifestyle and have maintained said lifestyle for years.5 -
You'll see results but just like with any ther fad, you won't maintain it. Just count calories, regardless of the food and you'll see results which you can maintain.
Keto is not actually a fad diet, and long term results from strictly calorie counting alone regardless of food are about the same as long term results from people who choose a diet where certain foods are restricted. This is why the Introduction and Getting Started forums are full of "back again" posts from people who lost weight through just calorie counting but were unable to maintain. Even some of the community members who have been around for awhile and advocate calorie counting regardless of food choice have had trouble with maintenance and regained.
OP, I would check out the low carb and keto groups, there are a lot of people there who have done keto long term and would be able to offer advice and discuss challenges.
Fair enough, but look at it this way: if someone told you that to lose weight you could either have 2000 cals a day of limited food groups with restrictions OR you can eat 2000 calories of anything you like, which would you choose? I find it hard to understand why anyone would pick the first option, but I suppose if its truly a way of life in this world full of carbs, then great 😀 as long as the person understands that they do have other options then I'm all for it2 -
You'll see results but just like with any ther fad, you won't maintain it. Just count calories, regardless of the food and you'll see results which you can maintain.
Keto is not actually a fad diet, and long term results from strictly calorie counting alone regardless of food are about the same as long term results from people who choose a diet where certain foods are restricted. This is why the Introduction and Getting Started forums are full of "back again" posts from people who lost weight through just calorie counting but were unable to maintain. Even some of the community members who have been around for awhile and advocate calorie counting regardless of food choice have had trouble with maintenance and regained.
OP, I would check out the low carb and keto groups, there are a lot of people there who have done keto long term and would be able to offer advice and discuss challenges.
Fair enough, but look at it this way: if someone told you that to lose weight you could either have 2000 cals a day of limited food groups with restrictions OR you can eat 2000 calories of anything you like, which would you choose? I find it hard to understand why anyone would pick the first option, but I suppose if its truly a way of life in this world full of carbs, then great 😀 as long as the person understands that they do have other options then I'm all for it
They would pick the first option because it's how they prefer to eat and it is sustainable for them. For some, it helps with cravings and appetite control. In the end, any way of eating is about sustainability and preference.
To be clear, I am not an advocate of keto. It has no fat loss advantage over any other way of eating in calorie restriction. But it's very individual. Some thrive on it. Some don't. For some, the reduction in cravings and blunting of hunger is exactly what they need.1 -
dragon_girl26 wrote: »kommodevaran wrote: »iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
Almost, but not quite. All weightloss diets work through creating a calorie deficit. Keto creates that calorie deficit by massively reducing carbs. Keto done correctly is in itself perfectly healthy and sustainable. But everybody should take into consideration their own medical issues and preferences when they choose a diet.
This is something I was thinking about when I opened this thread. Keto is often touted as some kind of miracle diet, but it may not be safe for everyone. My family has a history of gallbladder issues, for instance, so eating a high fat diet is something I would be personally be very nervous about undertaking. My advice would be to speak with your doctor if you have any concerns or potential health issues.
Just to be perfectly clear, keto is not a miracle diet. A meta-analysis of 35 studies in which calories and protein were held constant showed not metabolic advantage for keto...or any other calorie restriction diet. They all work on the same principle. Eating less than you burn.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
Again, it's all about preference and sustainability.2 -
I have been doing keto for nearly a year for migraine control, here are my best tips:
Keep carbs below target - this is a max number, don't go over
Keep protein above target - this is a min number, get your protein
Forget the fat - let it fall where it falls, but don't fret if it's over or under as long as the other two are met
Don't forget the salt - you will need extra with any low carb diet to offset water loss, if you start to feel bad on keto, then you probably need more salt5 -
sugarfree123 wrote: »Carbs are not the enemy. Eat real food including carbs and have the energy to work out. Lift weights to make muscle. It will help you burn fat and look better in the long run.
Carbs are not needed to fuel a good workout - I have been keto for the last 2 months and workout 5 days a week (weights and interval cardio sessions) and have no problems completing my workouts with plenty of energy.You'll see results but just like with any ther fad, you won't maintain it. Just count calories, regardless of the food and you'll see results which you can maintain.iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
There are lots of people on these boards and on MFP in general who have chosen the keto lifestyle and have maintained said lifestyle for years.
Current data suggests that keto is suboptimal for high intensity exercise but is not conclusive.
https://sci-fit.net/ketogenic-diet-fat-muscle-performance/
If it is suboptimal, this may be a key reason.
https://us.v-cdn.net/5021879/uploads/editor/xk/4jymbf0uonch.jpg
BTW, Alan Aragon was also one of the authors of the research summary in the first link.4 -
I workout 2 hours a day most days...some walking, some custom weight work, P90X, Body Beast, or Les Mills combat...I had a few weeks in the beginning when I struggled with fatigue, but not beyond the early adaptation time...and I feel like anytime I change up my diet there's always some adaptation time, so it wasn't any more pronounced with keto than with anything else.2
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iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
I've been keto about three and a half years. Meat, eggs, veggies, seeds, and dairy with some fruit.... It's very sustainable for many.
BTW, the first diets ever promoted or written about were keto and low carb. It's the original weight loss diet of the west.2 -
iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
I've been keto about three and a half years. Meat, eggs, veggies, seeds, and dairy with some fruit.... It's very sustainable for many.
BTW, the first diets ever promoted or written about were keto and low carb. It's the original weight loss diet of the west.
It's very sustainable for some, not many. The same would apply to any way to way of eating.5 -
dragon_girl26 wrote: »kommodevaran wrote: »iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
Almost, but not quite. All weightloss diets work through creating a calorie deficit. Keto creates that calorie deficit by massively reducing carbs. Keto done correctly is in itself perfectly healthy and sustainable. But everybody should take into consideration their own medical issues and preferences when they choose a diet.
This is something I was thinking about when I opened this thread. Keto is often touted as some kind of miracle diet, but it may not be safe for everyone. My family has a history of gallbladder issues, for instance, so eating a high fat diet is something I would be personally be very nervous about undertaking. My advice would be to speak with your doctor if you have any concerns or potential health issues.
Just to be perfectly clear, keto is not a miracle diet. A meta-analysis of 35 studies in which calories and protein were held constant showed not metabolic advantage for keto...or any other calorie restriction diet. They all work on the same principle. Eating less than you burn.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
Again, it's all about preference and sustainability.
Right, I know. That's why I mentioned it was touted/portrayed as some kind of miracle diet, not that it actually is a miracle diet. I personally don't actually believe that it is. I lost 80 pounds just through calorie counting, so I've never seen any need for Keto in my life as what I did worked great for me.1 -
dragon_girl26 wrote: »dragon_girl26 wrote: »kommodevaran wrote: »iloveMFapples wrote: »Keto works because of what the majority of these folks are saying in their comments. Calorie and carb deficiency makes you LOSE pounds... but it’s not something you can maintain long term which is why I do not support it. I would do a modified Keto diet so it isn’t so extreme. Learn foods, learn macros, don’t resort to diet fads 🙂
Almost, but not quite. All weightloss diets work through creating a calorie deficit. Keto creates that calorie deficit by massively reducing carbs. Keto done correctly is in itself perfectly healthy and sustainable. But everybody should take into consideration their own medical issues and preferences when they choose a diet.
This is something I was thinking about when I opened this thread. Keto is often touted as some kind of miracle diet, but it may not be safe for everyone. My family has a history of gallbladder issues, for instance, so eating a high fat diet is something I would be personally be very nervous about undertaking. My advice would be to speak with your doctor if you have any concerns or potential health issues.
Just to be perfectly clear, keto is not a miracle diet. A meta-analysis of 35 studies in which calories and protein were held constant showed not metabolic advantage for keto...or any other calorie restriction diet. They all work on the same principle. Eating less than you burn.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
Again, it's all about preference and sustainability.
Right, I know. That's why I mentioned it was touted/portrayed as some kind of miracle diet, not that it actually is a miracle diet. I personally don't actually believe that it is. I lost 80 pounds just through calorie counting, so I've never seen any need for Keto in my life as what I did worked great for me.
Yup. We're on the same page.0
This discussion has been closed.
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