Keto Diet (Do's and Don'ts)
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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)
You'd have to eat a crap ton of protein, like well over a pound, in one sitting to have the excess convert to glucose. Anyway, on keto, your body still burn glucose from the minimal carbs you do eat. It burns them first (rapidly) and then goes back to the ketones. This is why some "Keto-ers" can have cheat days. They eat carbs, quickly burn them off, and switch back when they resume the low carb eating. Do it often enough and you'll screw yourself up, but once your body is accustomed to burning ketones instead of fat, it switches easily.
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etaylor704 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.
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 subject
Dr. Berg's info on the health benefits, and physical results of a ketogenic way of eating seem spot on, however, he makes the diet far more complicated than it needs to be.
You don't HAVE to eat grass fed butter and beef, free-range chicken and eggs, 7 to 10 cups of dark leafy green, and slather imported oil grown on olive trees planted in the prehistoric swamps of the Mediterranian on your avacado. You don't even need to eat avacado.
Regular butter, beef from your local grocery store, any choice of low-carb vegetables, and eggs on sale this week will work just fine.
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Absolutely agree!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.
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I'm Deb. 5 foot tall and 180 now. I've lost 70 pounds in the last 5 months with Keto and Intermittent fasting!
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debkasper1 wrote: »I'm Deb. 5 foot tall and 180 now. I've lost 70 pounds in the last 5 months with Keto and Intermittent fasting!
Great job!!!!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.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?
I just seen the replies to the post today. I've been following Dr. Berg for a little while now, and realized, not just from his research but other doctors, that I've had my idea of what fats are good and bad are wrong. I had been mostly concerned with cholesterol levels but he explained very well how Keto helps.
Though the diet seems a little too good to be true in some ways. It also seems very difficult in others. I've been on a little experiment to see if this is the route I want to go. I'm finding it difficult to get the amount of fat that was recommended to me. (75% Fat, 20% Protein, 5% Carbs). My carb intake though I can get it really low (compared to my normal intake) it still reaches to about 10-20%. Even when looking for "Keto recipes". A lot of people are focusing on low carbs only. Rather than low carbs, high fat. How do I get more fats in my diet?
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elijahwilliams314 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.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?
I just seen the replies to the post today. I've been following Dr. Berg for a little while now, and realized, not just from his research but other doctors, that I've had my idea of what fats are good and bad are wrong. I had been mostly concerned with cholesterol levels but he explained very well how Keto helps.
Though the diet seems a little too good to be true in some ways. It also seems very difficult in others. I've been on a little experiment to see if this is the route I want to go. I'm finding it difficult to get the amount of fat that was recommended to me. (75% Fat, 20% Protein, 5% Carbs). My carb intake though I can get it really low (compared to my normal intake) it still reaches to about 10-20%. Even when looking for "Keto recipes". A lot of people are focusing on low carbs only. Rather than low carbs, high fat. How do I get more fats in my diet?
I would never stress about getting more fat. If anything, i would ensure you are getting adequate protein. Depending on your calorie level 20% might not be enough.3 -
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elijahwilliams314 wrote: »
Personally, I would cut some of the fat and replace it with protein. To reach ketosis, fat isn't the magic macro - super low carbs is the magic. Fat is used as a filler to replace the calories from the carbs.6 -
The dietdoctor website and also Dr Ken Berry has some very good info on keto. I have been keto for about 11 months. I am fairly strict and lost 35.5kg in a little over 8 months and have been maintaining for nealrly 3 months. My health has improved since starting this way of life (for life it is, not a short quick fix diet) and I am no longer showing insulin resistance. No more high blood pressure and no more reflux. I do not often eat bacon, though do have butter every day. Keto is about high fat (with the emphasis on healthy fats), moderate protein and restricted carbs. This way of eating is not for everyone but can be of great benefit to some. Do your research properly before starting, if you choose to try keto, as this will help you avoid some of the pitfalls and traps and sort the good info from the bad or downright crazy.6
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karenlong7 wrote: »etaylor704 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.
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 subject
Dr. Berg's info on the health benefits, and physical results of a ketogenic way of eating seem spot on, however, he makes the diet far more complicated than it needs to be.
You don't HAVE to eat grass fed butter and beef, free-range chicken and eggs, 7 to 10 cups of dark leafy green, and slather imported oil grown on olive trees planted in the prehistoric swamps of the Mediterranian on your avacado. You don't even need to eat avacado.
Regular butter, beef from your local grocery store, any choice of low-carb vegetables, and eggs on sale this week will work just fine.
Dr Ken Berry has some very good and down to earth stuff on youtube. Also dietdoctor website.6 -
elijahwilliams314 wrote: »
86g of protein is fairly low for a male.
What are your stats? Do you exercise? If so, what is your plan?0 -
karenlong7 wrote: »etaylor704 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.
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 subject
Dr. Berg's info on the health benefits, and physical results of a ketogenic way of eating seem spot on, however, he makes the diet far more complicated than it needs to be.
You don't HAVE to eat grass fed butter and beef, free-range chicken and eggs, 7 to 10 cups of dark leafy green, and slather imported oil grown on olive trees planted in the prehistoric swamps of the Mediterranian on your avacado. You don't even need to eat avacado.
Regular butter, beef from your local grocery store, any choice of low-carb vegetables, and eggs on sale this week will work just fine.
amen
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elijahwilliams314 wrote: »
86g of protein is fairly low for a male.
What are your stats? Do you exercise? If so, what is your plan?
I agree. You could go higher on protein, especially in the eRly days of losing or if you are active. Some ketoers try to match protein and fat gram for gram.
Your carbs are near the upper end of what many do for keto, but that's fine if it works for you.0 -
elijahwilliams314 wrote: »
Personally, I would cut some of the fat and replace it with protein. To reach ketosis, fat isn't the magic macro - super low carbs is the magic. Fat is used as a filler to replace the calories from the carbs.
I just read, because of @dmcnur suggestion of The Diet Doctor, that I should be cutting my carbs down to about 20g and add more protein. His suggestion is a strict 0-20g, until my goals are reached, and then going to a moderate level of 20-50g after.2 -
elijahwilliams314 wrote: »elijahwilliams314 wrote: »
Personally, I would cut some of the fat and replace it with protein. To reach ketosis, fat isn't the magic macro - super low carbs is the magic. Fat is used as a filler to replace the calories from the carbs.
I just read, because of @dmcnur suggestion of The Diet Doctor, that I should be cutting my carbs down to about 20g and add more protein. His suggestion is a strict 0-20g, until my goals are reached, and then going to a moderate level of 20-50g after.
If that fits within your style of eating its fine, but going sub 20g isn't going to be some magically number. People can be in ketosis fairly easy around 20-50g.4 -
Sorry...what does woo mean, lol. This is my first time here.1
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elijahwilliams314 wrote: »elijahwilliams314 wrote: »
Personally, I would cut some of the fat and replace it with protein. To reach ketosis, fat isn't the magic macro - super low carbs is the magic. Fat is used as a filler to replace the calories from the carbs.
I just read, because of @dmcnur suggestion of The Diet Doctor, that I should be cutting my carbs down to about 20g and add more protein. His suggestion is a strict 0-20g, until my goals are reached, and then going to a moderate level of 20-50g after.
I do my fat meal at breakfast. Two eggs w heavy whipping cream, sausage, bacon, butter, cheese and some MCT in my coffee. Lunch I have a salad with a protein and add guac, sour cream, avocado and some oil or dressing. Dinner I eat meat and some veggies and have some wine. I aim for <50g of carb but don't track anything. I think of carbs and fat like a see saw of calories if one goes up the other goes down. Other than protein you need to get your remaining calories from fat or carbs. This doesn't mean go crazy on fat but you will feel better and feel less hungry with an adequate fat level. You can always go up on protein, in fact you can go all protein and join the carnivore club but that probably won't suit most people. If you want to play around with the % of each I say do it but try not to change too many things at one time. Give yourself time to adjust so you can see what works and how you feel.0 -
@psuLemon currently I don't really know my style of eating when it comes to Keto. I'm just trying to weight out all my options. Knowing the method and science behind it all before just jumping head first into it.
What are some pitfalls that you all have had, that I could possibly avoid?0 -
elijahwilliams314 wrote: »@psuLemon currently I don't really know my style of eating when it comes to Keto. I'm just trying to weight out all my options. Knowing the method and science behind it all before just jumping head first into it.
What are some pitfalls that you all have had, that I could possibly avoid?
I couldn't stick with Keto.. it limits too many healthy and high volume foods. The science is pretty clear though.. and realistically, if you are satieted at 50g, there is no additional benefit to going lower. The biggest concern is muscle loss and minimizing metabolic adaptation. You do that through increased protein and resistance training.
At th very least, id aim for 1g/lb of goal weight. For me, i was aiming for 150-180g at 178lbs.4 -
elijahwilliams314 wrote: »@psuLemon currently I don't really know my style of eating when it comes to Keto. I'm just trying to weight out all my options. Knowing the method and science behind it all before just jumping head first into it.
What are some pitfalls that you all have had, that I could possibly avoid?
Fat bombs and forcing extra fat into your diet is a common problem. It isn't hard to go over your calories if you are adding lots of extra fat to drinks or food. Calories still count for losing weight, and pushing fat, at the expense of protein, is not helpful to weight loss or lean mass retention.
Exogenous ketones are a waste of time unless you need high ketone levels for a medical reason.
Listening to those, who are not informed on the ketogenic diet, say it is unhealthy or unsustainable or worse (or better) for weight loss.
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