Keto vs Slow and Steady
KiwiGirl91
Posts: 43 Member
SO i have two friends that started weight loss around the same time as me, the only difference is theyre doing full keto life style and im not. So far i've lost 2-4kgs on eating healthy, walking a bit more and trying to cut out fatty junk food or snack 24/7. They on the other hand have lost between 10-13kg in the same time strictly doing keto which is amazing and im so proud of them!! but I cant help but think maybe I should join keto too? the only thing that is stopping me is I dont know that much about it and what I do understand is that it is a full lifestyle change, what are the outcomes long term?
so if anyone can point out the differences and if its a good idea to use keto for weight loss id be grateful because I'm wondering if me doing it the old fashioned way is going to have worse results in comparison to keto and getting those gains faster
so if anyone can point out the differences and if its a good idea to use keto for weight loss id be grateful because I'm wondering if me doing it the old fashioned way is going to have worse results in comparison to keto and getting those gains faster
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Replies
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Keto can be slow and steady, and non-keto eating can be fast and unhealthy. It's all about calories. In addition to the extra water weight your friends lost when they went keto, they appear to be severely undereating, which leads to faster weight loss.
The difference between extreme dieting (regardless if it's keto or not) and a more reasonable caloric deficit is that slower loss is healthier, more sustainable, allows you to develop lasting weight management strategies (which makes fighting regain easier), less muscle loss (which makes you less "skinny fat" once you're at your goal weight), in addition to less risk of gallstones, hormonal disruption, hair loss, nutrient deficiencies, and other health issues.20 -
Much of their loss is water. It will return as soon as they start eating carbs. Studies have shown that long term there is no advantage to the rate of weight loss with keto. If you are eating in a way that you can stick with long term, while achieving the results you want then keep going as you are.12
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False dilemma here.
If you're going to compare, compare on equal terms.
There is the universal: Weight loss (fat loss) happens at a rate of 1 pound per 3500 calories. Type of diet is not a factor in this equation.
There is theory, and there is practice: The more you weigh, the faster you can lose. The less you eat, the faster you will lose. The longer you can eat less than you burn, the more you will lose.
There is the individual: It's easier to eat less when you eat in a way you like. What you like, is actually lots of different aspects, not just taste and mouthfeel and how you feel (energetic, happy), but also if you feel your way of eating is in line with what you believe in (ethics) and what you think is fun, hip and cool (you don't want to be different from your friends, but still you want to be unique).
Then there is what healthy eating means to you and what impact it has on your ability to stick to eating less.13 -
FWIW, I lost about a pound a week for 10 months before trying the keto diet. I switched to keto to try to bring down blood glucose readings and kept the same calorie goals. I continued to lose about a pound a week for the next 20 months or so. The glucose levels responded very quickly when I started the keto diet, and I went off my diabetes med.
As people have suggested, it is in the calorie limits. I know you are supposed to have a big water loss when you start keto, but for whatever reason I did not. I am still eating with keto macros in maintenance now. I just adjusted the calorie goals up.7 -
Perhaps your friends have a lot more weight to lose than you....
Stop comparing your weight loss to theirs, if you have found what works for you stick with it, you will get there.4 -
There are a lot of variables that come into play. What are their starting weights, heights, and activity levels vs yours? What is your calorie difference (i.e., are they eating a lot less than you)? Recognize they depleted glycogen stores which causes water weight loss, which can be big (e.g., I can lose 7 lbs of water by going keto for a few days and I do 50g, so if I got down to 20g it would be even more). Also, recognize that if you are already consistently losing, you should stick with what you are doing and only change when things stop working.
There is no fat loss differences in the diet when equating for calories and protein.5 -
I have done the low carb diets in the past. I lost weight pretty quickly but never managed to maintain the loss nor reach my goal. When I did this diet (low calorie) I lost more over a longer period and have maintained it. On the low carb (Atkins when I did it) I lost fast but when I went back to eating carbs I gained like 13 pounds in a week! So the water thing is definately true. The initial quick loss is encouraging but after a while it slows down and like everyone is saying depends on the number of calories you are eating, burning and what you need to maintain your ideal weight. If you have a small number of kilos to lose you will lose slower no matter what your program. Do what you can live with permanently never mind trying to lose it all fast.3
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The best plan for you is the one you can sustain the longest. I do keto for migraine control, it's pretty easy, lots of meats and low carb veggies. If you like to eat meats and low carb veggies, then that's great and it might work for you. If you are going to miss pasta and potatoes and rice, then keto is maybe not for you. You are seeing changes with what you are doing, and you aren't having any problem adhering to your current plan, then is there really a reason to change the plan? It's not broken, why try to fix it.
Keto is not magic for weight loss. It's pretty magical for blood glucose control and neurological problems, but that's not directly related to weight loss.6 -
No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Oh and if you don't believe the above about the fact it can be the same I lost 16kg (35lbs) on the scale in my first 6 weeks *not* doing Keto. Notice I said on the scale not fat loss because a large amount of that was water.5 -
I have been on keto for close to 9 months. It's true that there is an initial fast weight loss, but eventually, it's no different from any other diet--you lose at a rate that directly correlates to your calorie intake/burn and size. I was close to goal weight (total goal was 10 lbs) and lost the first 5 almost immediately and the last five over several months--with Weight Watchers and other diets I've been on, the pattern of around .5 lbs a week was identical. I lost another 5 lbs over the summer and find keto very sustainable and completely disagree that there's anything "wrong" with it in terms of it being a livable lifestyle. THAT BEING SAID--you do you. If you don't like the idea of keto, please don't do it. It's not for everyone.2
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comparison is the thief of joy...
are YOU happy with your rate of loss, and are you enjoying what you eat? By all means look into Keto in more depth and if the type of foods allowed are what you could sustain for the long term by all means go for it. If no, then stick to what is already working for you and enjoy youself.1 -
If doing it your way is working for you, there may not be a reason to change to keto other than you being tempted by the tales of lightning fast weight loss, which might not be sustainable long term in your circumstances. Your friends have different circumstances and different reasons for how they're eating. They may be yo-yo dieters, faddy dieters or competitive dieters, and if that's not you then why compare your methods and results to theirs?
What happens if in a few weeks or months from now one or both your friends give up keto because they can't sustain a restrictive diet? If you decided to board the keto bus, would them getting off it spur you to keep going? Or would you regret having given up eating habits that were working for you? If you're the CICO tortoise, let the keto hares do what they will while you keep plugging away. In the end it doesn't matter when you reach the finish line, it matters that you stay in the race and run it your way.4 -
Keto in and of itself doesn't really affect the rate of loss. How aggressive your deficit is dictates rate of loss, and I feel slow and steady is better. Those impressive initial losses with keto are mostly water weight (and lets be honest what people actually want to lose is fat). This "fast rate" will slow down after the initial extra water that carbs hold onto is gone.6
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As others said, they might have lost a few extra pounds of water weight with keto. They also may be naturally eating less because some find that keto reduces their appetite and cravings.
I lost my weight with keto. When I use moderation I feel too hungry to maintain a calorie deficit. I lost steady but fairly quickly (4-10 lbs a month depending on how close to goal I was). I'm about 3 years into maintenance now and still eating keto. It's a very healthy diet for me (better skin, hair, blood glucose, fewer autoimmune flare ups, better BP, better weight management, good cholesterol) so I'm sticking with it. The only downside is not eating everything but TBH, when I'm low carb I don't want to eat everything. It isn't worth it and I'm not that hungry.
If interested, read some books on it or some good blogs. Peter Attia's blog was good. The Art and Science of Low Carbohydrate Living, The Ketogenic Bible and even Atkins (phase 1) are all helpful. It's a safe diet for almost everyone - those with familial hypercholesterolemia may want to avoid it though. Try it if it looks interesting but if you already found something that works for you, there is no real need unless you have a health issue where it is recommended.No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Oh and if you don't believe the above about the fact it can be the same I lost 16kg (35lbs) on the scale in my first 6 weeks *not* doing Keto. Notice I said on the scale not fat loss because a large amount of that was water.
Why?4 -
Why not do Keto slow and easy?
I was 250 before I started keto in Oct 2014 and dropped to 204 by 2016 and weighted the same in 2017 and now 200 in 2018.
By the way my only goal for keto is improving health and health markers.
Best of success on finding the WOE that works best for your body.7 -
how you lose your weight is how you will keep it off. that/s a fact. so, unless you can eat keto for good.. I'd opt for what you're doing, unless you can live forever eating cheese, butter, and meat.2
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No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Oh and if you don't believe the above about the fact it can be the same I lost 16kg (35lbs) on the scale in my first 6 weeks *not* doing Keto. Notice I said on the scale not fat loss because a large amount of that was water.
I see Keto is more about improving quality of life and longevity and agree doing it strictly for weight loss may not appeal to the masses.10 -
I think of it a little bit different, or maybe completely opposite - and in general, not just for keto - don't pick a strategy for weightloss that you wouldn't have chosen if you didn't have to lose weight.No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.5 -
GaleHawkins wrote: »No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Oh and if you don't believe the above about the fact it can be the same I lost 16kg (35lbs) on the scale in my first 6 weeks *not* doing Keto. Notice I said on the scale not fat loss because a large amount of that was water.
I see Keto is more about improving quality of life and longevity and agree doing it strictly for weight loss may not appeal to the masses.
How would Keto improve my life and longevity? Pretty sure that with no medical conditions it would not benefit me in the slightest, especially as it is not a way of eating I would enjoy, nor keeps me satiated.5 -
Lillymoo01 wrote: »GaleHawkins wrote: »No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Oh and if you don't believe the above about the fact it can be the same I lost 16kg (35lbs) on the scale in my first 6 weeks *not* doing Keto. Notice I said on the scale not fat loss because a large amount of that was water.
I see Keto is more about improving quality of life and longevity and agree doing it strictly for weight loss may not appeal to the masses.
How would Keto improve my life and longevity? Pretty sure that with no medical conditions it would not benefit me in the slightest, especially as it is not a way of eating I would enjoy, nor keeps me satiated.
@Lillymoo01 I was speaking of why I do Keto. I do not know you or anything about you so there is no way to answer the question you asked. I thought it was a good question so I Googled it and got many pages of hits:
https://google.com/search?q=How+would+Keto+improve+my+life+and+longevity%3F&ei=COWQW6mEMYeqsgWYgCQ&start=30&sa=N&biw=1366&bih=662
One that the science interested me was:
https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
I personally learned I could not do Keto being a carb addict.
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I did a Keto diet a few years ago and I would strongly advise you to avoid.
Yes, you will lose weight faster because of the severe reduction in calories/carb food group but the minute you start eating carbs again, it will pile back on you and I’m talking in a matter of a week. You can fluctuate between 1 to 1.5 stones in a week. Now that is bad for morale, trust me.
I was stuck in this cycle for 3 years and threw hundreds of pounds away caught up in it all.
Another thing, you will be so so hungry and it could trigger binging. I know it’s said that the keto state stops you being hungry but you crave carbs and junk like nothing else; I wanted to sniff everyone’s food.
You are doing it the realistic way and the most comfortable/sustainable/healthy way. Most people cannot keep the weight off when they lose it so fast and there’s a reason for that; it’s absolute murder!2 -
It sounds to me your issue was lowering calories too much, not keto in itself.I did a Keto diet a few years ago and I would strongly advise you to avoid.
Yes, you will lose weight faster because of the severe reduction in calories/carb food group but the minute you start eating carbs again, it will pile back on you and I’m talking in a matter of a week. You can fluctuate between 1 to 1.5 stones in a week. Now that is bad for morale, trust me.
I was stuck in this cycle for 3 years and threw hundreds of pounds away caught up in it all.
Another thing, you will be so so hungry and it could trigger binging. I know it’s said that the keto state stops you being hungry but you crave carbs and junk like nothing else; I wanted to sniff everyone’s food.
You are doing it the realistic way and the most comfortable/sustainable/healthy way. Most people cannot keep the weight off when they lose it so fast and there’s a reason for that; it’s absolute murder!5 -
GaleHawkins wrote: »Lillymoo01 wrote: »GaleHawkins wrote: »No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Oh and if you don't believe the above about the fact it can be the same I lost 16kg (35lbs) on the scale in my first 6 weeks *not* doing Keto. Notice I said on the scale not fat loss because a large amount of that was water.
I see Keto is more about improving quality of life and longevity and agree doing it strictly for weight loss may not appeal to the masses.
How would Keto improve my life and longevity? Pretty sure that with no medical conditions it would not benefit me in the slightest, especially as it is not a way of eating I would enjoy, nor keeps me satiated.
@Lillymoo01 I was speaking of why I do Keto. I do not know you or anything about you so there is no way to answer the question you asked. I thought it was a good question so I Googled it and got many pages of hits:
https://google.com/search?q=How+would+Keto+improve+my+life+and+longevity%3F&ei=COWQW6mEMYeqsgWYgCQ&start=30&sa=N&biw=1366&bih=662
One that the science interested me was:
https://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
I personally learned I could not do Keto being a carb addict.
Most of the research is fairly preliminary as it relates to ketogenic diets and neurological disorders (exception is seizures). And while some of it's promising, even the article is careful about over promising results before large scale studies have been conducted, because most of the studies have been on rats or limited to small groups (<20 participants). And within that research, it's been keto vs a standard diet. Having said that, even if it's helpful to those with neurological disorders, it doesn't mean it will extend life (even the article notes that in the case of ALS).
Also, a google search doesn't provide any kind of evidence.
Lifespan is largely driven by genetics. Being a healthy weight and exercising can improve that as well. So if are overfat, than working to get into a more healthy weight is ideal.5 -
kommodevaran wrote: »
I think of it a little bit different, or maybe completely opposite - and in general, not just for keto - don't pick a strategy for weightloss that you wouldn't have chosen if you didn't have to lose weight.No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
I personally find no issue with following a diet that you don't plan to do long term. As long as you have a transition strategy, you should be fine.3 -
No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Oh and if you don't believe the above about the fact it can be the same I lost 16kg (35lbs) on the scale in my first 6 weeks *not* doing Keto. Notice I said on the scale not fat loss because a large amount of that was water.
Why?
What do you mean why? Why should someone pick a food restrictive diet if it is not necessary or doesn't fit their natural eating style? Like all diets Keto is going to be another route of failure for the majority of people who try it so why encourage more?
Not to mention that all of your posts about how it is helped you doesn't negate that it is going to make some people sick. I am glad you found Keto and happy it helps you but I can't physically handle it. Perhaps if I pushed through the potential weeks of being tied to a toilet I might emerge more capable of dealing with high fat but why would I? My most recent medical advice was to slow down my rate of loss down a little.
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kommodevaran wrote: »
I think of it a little bit different, or maybe completely opposite - and in general, not just for keto - don't pick a strategy for weightloss that you wouldn't have chosen if you didn't have to lose weight.No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Obviously if I am encouraging people not to pick a wl strategy that doesn't align with the way they naturally eat I must be saying essentially the same thing.0 -
GaleHawkins wrote: »No one should do Keto strictly for weight loss. People should only do it if they need a health benefit it provides or it aligns with the way they naturally eat.
Oh and if you don't believe the above about the fact it can be the same I lost 16kg (35lbs) on the scale in my first 6 weeks *not* doing Keto. Notice I said on the scale not fat loss because a large amount of that was water.
I see Keto is more about improving quality of life and longevity and agree doing it strictly for weight loss may not appeal to the masses.
Unless a person is just losing a few vanity pounds any weight loss will improve quality of life and longevity regardless of the method.1 -
Another thing, you will be so so hungry and it could trigger binging. I know it’s said that the keto state stops you being hungry but you crave carbs and junk like nothing else; I wanted to sniff everyone’s food
What you know is how your version affected you based on the way you did it. After going from 356 to 295 a few years ago simply doing low carb/high protein (85g/160g roughly), calorie restricting (2100cal) and eating 6 times a day I ended up giving in and letting it creep back up and ended up back at 356 again. I still had a lot of cravings because I was eating a lot of things just because that is what I was supposed to be eating. I like hard boiled eggs and cheese but it is hard when you are not eating it because it is what you WANT to eat but rather because it fits what you can eat. Back in March, the wife and I got back on the same plan as before (her limits are higher, she is around 100-110 carbs). In June I started doing 20:4 intermittent fasting to help keep my insulin levels lower and while doing research on it it led me to switching to keto.
I am still eating the same number of calories but keeping my carbs below 25, aiming for less than 20g and because fat is the most satiating of the 3 macros I have very little problem with craving at all. We have potlucks at work with all kinds of carb loaded food and I don't eat any of it. The company buys pizza or donuts for a meeting and I simply don't eat it because it isn't in my eating window not the stuff I eat anymore. In the old days I would have eaten a pizza myself and taken one home or snarfed down 3-4 donuts and stashed 3-4 more away. We will be having cake on Friday for a guy who is retiring after 37 years and I have no intention of eating any of it. The cravings are absolutely not there.
We do go out for big meals with stuff I normally wouldn't eat here and there (asian buffet or things like that) but I don't have craving issues. I enjoy the foods I rarely eat but I don't actually crave them now that I am doing keto.
And never have I ever wanted to "sniff everyone's food".
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Your friends may be running a bigger calorie deficit than you and/or have had big water weight losses.
I vote for slow and steady, which can be with or without keto, if keto is something you like and helps you maintain a calorie deficit.
In terms of worse results, well, everyone I know who loses weight fast also regains it fast. It's the long term results that count
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If you can live without carbs that are in the form of refined sugars, white bread and potatoes (among other items).. then why not try it? I love meat, cheese, non starchy veggies and fats from things like avocados, coconut oil and certain fish. I have noticed that my skin looks better, I have WAY less gas and bloating, I don't crave carbs and I have to cook SO MUCH MORE since *most* convenience items are not keto friendly. I also have to plan going out for a meal in advance by checking the nutritional content for the restaurant's menu, this is fun for me though. I have also lost about 13lbs with keto and swimming.
Yes it comes down to calories, but consider what you are willing/not willing to do to cut calories. I find keto extremely easy for my lifestyle since I control the food coming in to my house and I do the cooking. Although I have kids in my house who eat their pop-tarts and pizza, I don't want to blow the last 3 months of keto just for a taste of disappointing pizza.3
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