Keto Diet (Do's and Don'ts)
elijahwilliams314
Posts: 15 Member
So I've been thinking about doing the Keto diet. I'm currently doing IF (16-8 protocol), and I heard adding Keto would help also. I was told to try it for 30 days. I've been looking up Keto and I keep seeing people using LOTS of Bacon and Butter. Now I'm the smartest person on earth, but this just seems very unhealthy. Have you all ever tried Keto? What should I do and what is there that i should avoid?
Thank you.
Thank you.
4
Replies
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there two types of KETO, there is "dirty keto" which is full of animal fats and bad stuff like listed above, with only regards to high fats. There is also "Clean Keto" based on veggies ( No root veggies) and higher fat proteins. Such as avocado, chicken thigh rather than breast meat, high marbled steak over lean cuts. Also using olive oil and garlic for dressings and coconut milk in soup bases E.C.T.
I HAD been doing "Clean keto" For 9 months and lost 20 Kg. I then lost my way a bit and went back to a bad lifestyle including heavy drinking. I am now back to what i know works..18 -
Hey I’ve been keto for 4+ years. Bacon and butter are not necessarily bad for you. What exactly are you concerned about regarding those ingredients?5
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Bacon and butter are not bad for you except perhaps if you eat only those foods to the exclusion if others. Animal fats are not bad for the typical person and animal products can be more nutrient dense, and bioavailable than plant based foods.
Keto is just low carb and high fat. There are many ways to achieve that
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As you research keto WOE you begin to feel like the world of fat is being turned upside down. I think a lot was assumed about what is a good fat and what is a bad fat without quality research. Example when they replaced animal fat with Trans fats Because they are "healthy". Back to OP most of the time on keto your HDL will rise and LDL will drop but in rare cases that will be the opposite. I have been doing keto since July 10th and lost 18 pounds. I love my eggs, bacon, sausage & cheese for breakfast. I plan on getting my blood work done in November to check my progress. After breakfast most of my fat is from olive oil, nuts, avocados and whatever protein I have.5
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My ldl number is high. in your experience, is keto a good thing for lowering LDL?
I've been playing with a clean keto style.3 -
I’ve ran keto a many times
Overall would my weightloss on keto be any greater than if I had a carb intake with the same deficit ? No
All about personal preference. Personally I like the high level of satiety felt with low/no carb - that’s the only reason I’d choose to do that over a macro split higher in carbs TBH6 -
Its funny, I never knew I was a dirty keto'er until today. Just never really thought about it.4
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My ldl number is high. in your experience, is keto a good thing for lowering LDL?
I've been playing with a clean keto style.
Some find LDl goes down but in others it can go up or stay the same. What does occur though is that the particle size increase to a larger, less dense, and healthier type of LDL. Not all LDL is the same.
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I've just started hearing the term dirty and clean keto around here lately... So dirty is animal based and clean is plant based? If so, I think those terms were thought up by someone who leans towards vegetarianism.
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I’ve done keto for 2 months and was down 18 lbs. I had a fall off period but back at it. I love keto because with the carbs I love such as cake cookies and candy I have no self control and I have excepted that. The 100 cal snacks are a joke to me. I’ve eating a whole box of 6 at one time. It is something with my brain. If I eat a piece of cake I won’t stop until I’m sick. If I stay away entirely I’m ok. I love keto. I enjoy eating my green vegetables and berries and LOVE SAUSAGE BACON EGGS AND CHEESE😂. I even use peppers and onions. I feel better too. More energetic. Good luck9
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Its funny, I never knew I was a dirty keto'er until today. Just never really thought about it.
To be honest, dirty and clean keto is really just made up nonsense that has been promoted on YouTube and FB. There are two major types of ketogenic diets (Therapeutic and Modified); the major difference is the protein levels which tend to be much lower on the Therapeutic. In the BodyBuilding world Cyclic and Targeted Ketogenic Diets are variations; TKD targets carbs around specific window (generally adding carbs pre and post lifting since carbs prevent protein breakdown) and CKD involved carb refeeds (generally a few days of super high carbs which can mitigation impacts of Leptin (fat burning hormone), increase glycogen capacity and mitigate some diet induced insulin resistance.
OP, see how you feel with going keto. Or if you want, start to lower your carbs to see how it feels. I would still put a large focus on MUFA/PUFA (Omega 3) fats, since there are much higher correlations to improved health. And I would focus more on whole foods as opposed to processes meats. Don't forget to consume dark leafy greens and getting adequate levels of sodium, potassium magnesium.6 -
My ldl number is high. in your experience, is keto a good thing for lowering LDL?
I've been playing with a clean keto style.
Some find LDl goes down but in others it can go up or stay the same. What does occur though is that the particle size increase to a larger, less dense, and healthier type of LDL. Not all LDL is the same.
I was just reading about this in The Big Fat Lie and started thinking. How do you know what the LDL size is in blood work?2 -
My ldl number is high. in your experience, is keto a good thing for lowering LDL?
I've been playing with a clean keto style.
Some find LDl goes down but in others it can go up or stay the same. What does occur though is that the particle size increase to a larger, less dense, and healthier type of LDL. Not all LDL is the same.
I was just reading about this in The Big Fat Lie and started thinking. How do you know what the LDL size is in blood work?
There is a specific test that is run to determine the particle size - you can request it for your next blood draw.1 -
^^this. It's not available at all labs yet but it can be done.
The Low carber Daily has some interesting rabbit holes on cholesterol to explore in their launch pad. It's interesting stuff!2 -
I recently began keto. I began with a 2 day water fast then switched into keto with a 20:4 intermittent fasting. I'm still trying to work things out but having somewhat of a hard time keeping my carbs at 20g or below and not over doing it with the protein. So far I've lost 4.4 pounds in the last 4 days with 3.4 of those being since I weighed myself yesterday morning. I think it's all about really finding out what works best for your body.8
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dangerousdashie wrote: »Hey I’ve been keto for 4+ years. Bacon and butter are not necessarily bad for you. What exactly are you concerned about regarding those ingredients?
Can someone explain why they think this is woo?
The first statement is true and only I would know that.
The second sentence is hardly making any claim.
And the last sentence is a question for the OP so that I could better answer their question.
And I got 3 woos. To be fair I also got one insightful yet I gave no insights as I was waiting for a reply from the OP so I could better respond to the question.
I don’t understand how this forum works. I got woo’d for saying I like wearing crop tops once. What do you people want?6 -
dangerousdashie wrote: »dangerousdashie wrote: »Hey I’ve been keto for 4+ years. Bacon and butter are not necessarily bad for you. What exactly are you concerned about regarding those ingredients?
Can someone explain why they think this is woo?
The first statement is true and only I would know that.
The second sentence is hardly making any claim.
And the last sentence is a question for the OP so that I could better answer their question.
And I got 3 woos. To be fair I also got one insightful yet I gave no insights as I was waiting for a reply from the OP so I could better respond to the question.
I don’t understand how this forum works. I got woo’d for saying I like wearing crop tops once. What do you people want?
Who knows why some people woo things.1 -
I don't woo anything because I have no idea what it means7
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Like most diets: you can do them a variety of ways. You can diet using MFP and eat a whole variety of ways. You can diet and count carbs and eat a whole variety of ways.
I personally aim to build my diet around nutrient dense whole foods.
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If you want some good info and videos, follow dr Eric Berg. He is great at explaining everything and why Keto is good to combine with IF.13
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lauren_swee wrote: »If you want some good info and videos, follow dr Eric Berg. He is great at explaining everything and why Keto is good to combine with IF.
This Eric Berg? The chiropractor who has been fined and censured by the medical board in his state and ordered to cease and desist many of his fradulent scams?: https://casewatch.net/board/chiro/berg.shtml18 -
lauren_swee wrote: »If you want some good info and videos, follow dr Eric Berg. He is great at explaining everything and why Keto is good to combine with IF.
This Eric Berg? The chiropractor who has been fined and censured by the medical board in his state and ordered to cease and desist many of his fradulent scams?: https://casewatch.net/board/chiro/berg.shtml
None of that from ten years ago relates to keto however I will be a bit skeptical of any claim he makes. Not a big viewer of his videos anyway. Thanks for the post.8 -
lauren_swee wrote: »If you want some good info and videos, follow dr Eric Berg. He is great at explaining everything and why Keto is good to combine with IF.
This Eric Berg? The chiropractor who has been fined and censured by the medical board in his state and ordered to cease and desist many of his fradulent scams?: https://casewatch.net/board/chiro/berg.shtml
Dr. Eric bergs info works! Hes been dead on with any info I've needed...including blood pressure. His info on fat changed my whole way of thinking about the subject18 -
I've lost 130 pounds in the last 8 months on a low carb, moderate fat, higher protein keto diet. I OMAD. I am 10 pounds from my goal weight.
You don't need to eat a lot of bacon and butter to be Keto. Keto is simply LOW-CARB. The fat you don't put on your plate is drawn from your body. It's when you are at goal weight that you increase your fat intake (calories) to prevent further weight loss.
For the one meal I eat, at least 1/2 of my plate is a low carb vegetable, the other half is a lower fat protein, like chicken breast, center cut pork chops, a lean steak.
In the end, Keto is like any other diet. Calories in, calories out. The benefit of Keto, for me, is hunger control, a consistent energy level (no sugar highs and lows), and the lack of cravings for carbs and sugar.6 -
karenlong7 wrote: »I've lost 130 pounds in the last 8 months on a low carb, moderate fat, higher protein keto diet. I OMAD. I am 10 pounds from my goal weight.
You don't need to eat a lot of bacon and butter to be Keto. Keto is simply LOW-CARB. The fat you don't put on your plate is drawn from your body. It's when you are at goal weight that you increase your fat intake (calories) to prevent further weight loss.
For the one meal I eat, at least 1/2 of my plate is a low carb vegetable, the other half is a lower fat protein, like chicken breast, center cut pork chops, a lean steak.
In the end, Keto is like any other diet. Calories in, calories out. The benefit of Keto, for me, is hunger control, a consistent energy level (no sugar highs and lows), and the lack of cravings for carbs and sugar.
So not arguing with you, genuinely asking.. my understanding is a Keto Diet is burning fat instead of glucose for fuel, and if you have too much protein your body will convert it to sugar, therefore essentially treating it as a carb, ive read multiple books and more web pages than i can count that all state this. Am I incorrect in that? (I honestly hope I am because watching my protein level is harder than watching my carbs lol)1 -
lauren_swee wrote: »If you want some good info and videos, follow dr Eric Berg. He is great at explaining everything and why Keto is good to combine with IF.
Of ALL the people, he's the last I would recommend.7 -
datsundriver87 wrote: »karenlong7 wrote: »I've lost 130 pounds in the last 8 months on a low carb, moderate fat, higher protein keto diet. I OMAD. I am 10 pounds from my goal weight.
You don't need to eat a lot of bacon and butter to be Keto. Keto is simply LOW-CARB. The fat you don't put on your plate is drawn from your body. It's when you are at goal weight that you increase your fat intake (calories) to prevent further weight loss.
For the one meal I eat, at least 1/2 of my plate is a low carb vegetable, the other half is a lower fat protein, like chicken breast, center cut pork chops, a lean steak.
In the end, Keto is like any other diet. Calories in, calories out. The benefit of Keto, for me, is hunger control, a consistent energy level (no sugar highs and lows), and the lack of cravings for carbs and sugar.
So not arguing with you, genuinely asking.. my understanding is a Keto Diet is burning fat instead of glucose for fuel, and if you have too much protein your body will convert it to sugar, therefore essentially treating it as a carb, ive read multiple books and more web pages than i can count that all state this. Am I incorrect in that? (I honestly hope I am because watching my protein level is harder than watching my carbs lol)
Gluconeogenesis does occur when your body needs glucose. But even so, your body converts proteins and fat into glucose.
Even do the of rate of fat oxidation vs glucose oxidation really doesnt matter. Burning "fat" or fat oxidation doesnt mean body fat. It can, but it can also mean stored fat or recently consumed fat.
If you are concerned about anything, it shoule be protein levels. Often people do not get enough protein while dieting which can have poor effects on the body (like muscle loss).4 -
Sabine_Stroehm wrote: »lauren_swee wrote: »If you want some good info and videos, follow dr Eric Berg. He is great at explaining everything and why Keto is good to combine with IF.
Of ALL the people, he's the last I would recommend.
Who's your go to ketonians...I've kinda turned into a keto info junky lol.1 -
etaylor704 wrote: »Sabine_Stroehm wrote: »lauren_swee wrote: »If you want some good info and videos, follow dr Eric Berg. He is great at explaining everything and why Keto is good to combine with IF.
Of ALL the people, he's the last I would recommend.
Who's your go to ketonians...I've kinda turned into a keto info junky lol.
Lyle McDonald is one of the most unbiased sources of solid keto nutrition. And unlike chiropractors and celebrity trainers, he actually is educated in the field.7 -
"So not arguing with you, genuinely asking.. my understanding is a Keto Diet is burning fat instead of glucose for fuel, and if you have too much protein your body will convert it to sugar, therefore essentially treating it as a carb, ive read multiple books and more web pages than i can count that all state this. Am I incorrect in that? (I honestly hope I am because watching my protein level is harder than watching my carbs lol)."
Dr. Stephen Phinney and Jeff Volek (The Art and Science)of Low-Carbohydrate Living are the leading authorities on the Ketogenic diet. There is a ton of information on their blog called Virtahealth.com.
Your body burns ketones for fuel. If you are giving it no ready supply of carbs to turn in to glucose, it has to turn to ketones. The fuel source for ketones is fat, be it from your body or your diet. Naturally, it will burn the dietary fat first because it's easiest. Then it turns to stored fats.
I eat from .8g to 1.2 g of protein for every kg of lean body mass. This amount protects your body from muscle loss during weight loss.
I eat a minimum of 50g of fat every day because that is how much fat your brain needs to function adequately.
I eat 20g or less of net carbs a day.
I supplement sodium, and magnesium (malate) and get my potassium from green leafy vegetables. I also take a multi-vitamin, and kelp based Omega-3's as I cannot consume fish or shellfish.
I feel great. My lab reports all come back excellent. My mind is clear. I have energy, no cravings, little hunger. My weight is in the normal range for the first time in over 25 years.
I will eat Ketogenically for the remainder of my life. I don't ever, ever, want to go back to the way I was before. I was dying from obesity.
I am quite aware that there are many naysayers that don't agree with this WOE. Great. Don't eat this way if you don't believe in it. However, you should try it before you dismiss it. A month or two eating Ketogenically is not that difficult. In fact, the longer you do it, the easier it gets, just like anything you practice. Just know that it does work for some people, and works very well.5
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