KETO diet?
AreneeS22
Posts: 42 Member
Hi all! So I’m 32, 5ft 3, and weigh 251 lbs..I have quite a bit to lose! I’m not too familiar with the KETO diet, but I’ve heard that it works really well to get the weight off. I’ve read some about it, but would like to know what daily calorie intake you have and what are some of your favorite KETO foods? Any suggestions or tips? Thanks!
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Replies
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I am same height and started at the same weight. I, too am curious about the KETO diet. Can't wait to hear what others say about it.0
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It's got the same efficacy rate as pretty much all other diets.
The question is, are you ok with almost eliminating an entire macro? Are you ok with giving up almost all fruits, most veggies and many other healthy foods? Does fat satiate you? Do you think you can find this sustainable?
Ultimately, you could always go low carb and slowly work your way into ketogenic.16 -
Keto WOE is not magic although it can feel like it. It has many facets other than weight loss but I can let you look that up as you do research to see if keto is for you. A keto diet calls for adequate protein (not high) and this can be a different number for people. Since all of your remaining calories must come from carbs or fats you will need to increase your fat to compensate for the carb reduction. This increase in fat also gives you a feeling of being full and levels out your insulin levels. So as I went keto I didn't count anything and lost weight. This made it almost effortless weight loss plan for me. Note: this does not mean I was eating at a calorie surplus and losing weight. Probably the weirdest thing is getting used to fats being good for your diet and saturated fat is the most favored. Processed vegetable oils like corn oil are least favored. Lots of good information out there if you look. It's not for everybody but I am enjoying it and plan on staying on it. In most cases your cholesterol should improve but in rare cases it can negatively effect cholesterol levels. I would test prior to starting and again later, I wish I had done this.10
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Hi all! So I’m 32, 5ft 3, and weigh 251 lbs..I have quite a bit to lose! I’m not too familiar with the KETO diet, but I’ve heard that it works really well to get the weight off. I’ve read some about it, but would like to know what daily calorie intake you have and what are some of your favorite KETO foods? Any suggestions or tips? Thanks!
Your calories to lose weight will be the same as if you were eating any other way. It's based on your height and weight and activity level and how many lbs you choose to lose per week. MFP can do that for you.
I don't do keto because I do really well eating a fair amount of carbs, but others find limiting their carbs makes it easier to stick to their calorie goal, so for them it can work well. It's all about satiaty and appetite, and that can be different person to person.
You might want to just log the foods you normally eat for a few days to get a feel for where the carbs are coming from in your diet and what the best way to reduce them would be. And some people find it easier to reduce the carbs slowly over time until they reach keto levels, whereas others are fine just diving right in.
There are Keto and LCHF groups here that may have extra resources for you. Good luck!6 -
Hi all! So I’m 32, 5ft 3, and weigh 251 lbs..I have quite a bit to lose! I’m not too familiar with the KETO diet, but I’ve heard that it works really well to get the weight off. I’ve read some about it, but would like to know what daily calorie intake you have and what are some of your favorite KETO foods? Any suggestions or tips? Thanks!
Your calories to lose weight will be the same as if you were eating any other way. It's based on your height and weight and activity level and how many lbs you choose to lose per week. MFP can do that for you.
I don't do keto because I do really well eating a fair amount of carbs, but others find limiting their carbs makes it easier to stick to their calorie goal, so for them it can work well. It's all about satiaty and appetite, and that can be different person to person.
You might want to just log the foods you normally eat for a few days to get a feel for where the carbs are coming from in your diet and what the best way to reduce them would be. And some people find it easier to reduce the carbs slowly over time until they reach keto levels, whereas others are fine just diving right in.
There are Keto and LCHF groups here that may have extra resources for you. Good luck!
^^^This. I found it very comfortable to just start doing small things to start. I cut out my toast or oatmeal for breakfast. Then cut out my lunch bread. I did this over a couple of weeks so it wasn't a big shock.2 -
I am currently doing KETO and to be honest cutting bread is half the battle. Start by also cutting sugar down. This is really what will make or break you on this lifestyle. I have been on KETO for 7 weeks and have loss 21lbs. I was suffering from migraines and knew in order to fix this, I had to change my diet.
I have not had a migraine in 7 weeks and I feel amazing.
Do your research and join support groups, a good one is PUSH FOR YOUR BETTER on FB.7 -
I am currently doing KETO and to be honest cutting bread is half the battle. Start by also cutting sugar down. This is really what will make or break you on this lifestyle. I have been on KETO for 7 weeks and have loss 21lbs. I was suffering from migraines and knew in order to fix this, I had to change my diet.
I have not had a migraine in 7 weeks and I feel amazing.
Do your research and join support groups, a good one is PUSH FOR YOUR BETTER on FB.
if you are cutting carbs you are essentially cutting sugar.carbs are sugar. but glad your migraines are doing better with keto3 -
I started keto over a year ago for migraines - it's like magic for many neurological issues.
As for weight loss, I was doing better on low carb. Weight loss is about whatever helps you eat less that you can sustain forever. In the long run sustainability is way more important than method.4 -
This is a really good resource for someone looking to start a ketogenic diet: https://www.reddit.com/r/keto/. Look in the sidebar..."where to start." It is a great, helpful community for keto dieters. I like to read through the posts sometimes for inspiration.
I have been doing it (for the second time) for two weeks now and am feeling great.4 -
I, too, suffered from migraines until I found keto. I started on July 24, 2018, and I have drastically reduced the number and severity of my migraines, and lost almost 25# to boot. I think even after I have gotten down to my goal size, I will likely stay away from refined sugars (I'll add back in things like beans, and complex carbs), because I believe it to be the cause of my inflammation.
I saw my doctor about a month beforehand, and read a lot of information online and from books in my library to see if this would benefit me, and what the likelihood of it harming me. I had my labs redrawn last week and I was pleasantly surprised to see an improvement in my numbers.
Some good books that I found helpful, and helped inform some questions for my doctor: Keto Clarity, Jimmy Moore; The Complete Ketogenic Diet for Beginners, Amy Ramos; The Art and Science of Low-Carb Living, Volek & Phinney; Low Carb-High Fat Revolution, Anfreas Eenfeldt. I also follow the Keto Diet Doctor, Dominic D'Agostino, Keto School, and KetoConnect on their blogs.1 -
To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.26 -
bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
you dont naturally lose weigh unless you are in a deficit no matter if you eat keto or not13 -
bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
Any weight lost on keto is due to a calorie deficit. It's true that some people find it easier to reach a calorie deficit on keto, but that isn't the case for everyone.11 -
Also check your PPAR-alpha and see if you can handle all the fat without your numbers skyrocketing0
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rkratt1987 wrote: »This is a really good resource for someone looking to start a ketogenic diet: https://www.reddit.com/r/keto/. Look in the sidebar..."where to start." It is a great, helpful community for keto dieters. I like to read through the posts sometimes for inspiration.
I have been doing it (for the second time) for two weeks now and am feeling great.
/r/ketogains is also really good, even if you're just trying to lose weight.0 -
CharlieBeansmomTracey wrote: »bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
you dont naturally lose weigh unless you are in a deficit no matter if you eat keto or not
But can I be naturally in deficit? :-)10 -
CharlieBeansmomTracey wrote: »bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
you dont naturally lose weigh unless you are in a deficit no matter if you eat keto or not
But can I be naturally in deficit? :-)
How would you define if a calorie deficit was "natural" or "unnatural"?9 -
janejellyroll wrote: »CharlieBeansmomTracey wrote: »bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
you dont naturally lose weigh unless you are in a deficit no matter if you eat keto or not
But can I be naturally in deficit? :-)
How would you define if a calorie deficit was "natural" or "unnatural"?
this exactly
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yeah because drs will test to see what your numbers are. doubtfulODIN_AXEMURDER wrote: »Also check your PPAR-alpha and see if you can handle all the fat without your numbers skyrocketing1 -
CharlieBeansmomTracey wrote: »bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
you dont naturally lose weigh unless you are in a deficit no matter if you eat keto or not
But can I be naturally in deficit? :-)
I am unsure of what you mean by a natural deficit? Do you mean can you be in a deficit without counting calories? If this is what you mean the answer is of course. Counting calories is just a tool that some use to enable a deficit. Others choose keto as the high fat and high protein helps with satiety. Others find a vegan lifestyle can do the same thing. Still others simply go by portion size. There are many ways to be successful at weight loss and there is no one size fits all.7 -
Hi all! So I’m 32, 5ft 3, and weigh 251 lbs..I have quite a bit to lose! I’m not too familiar with the KETO diet, but I’ve heard that it works really well to get the weight off. I’ve read some about it, but would like to know what daily calorie intake you have and what are some of your favorite KETO foods? Any suggestions or tips? Thanks!
@AreneeS22 while I did Keto to try and save my life at age 63 and not to lose weight but over the first year I did lose weight and have maintained that loss for the past three years. I have been more in the 2500 - 3000 calorie range for these past 4 years which is less than before with all of my carb binging that left after the first 30 days on the Keto Way Of Eating.
Best of success in finding your own way. Keto is not the only way to lose weight but I love its other side effects that is giving my back my health now at age 67.11 -
bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
I naturally gained weight as a byproduct of this way of eating because fat doesn't satiate me, and no, eating clean is not more important, eating sustainably is the most important thing regardless of your choice of diet.
As far as documentaries go, even "What We Do in the Shadows" is more factual than "The Magic Pill" or most other Netflix documentaries from those that propagate extremely high carbs to those that propagate extremely low carbs.
To OP: try it and see if it's easier for you control your appetite on lower carbs, if it isn't, you can always switch to a more balanced macro approach and achieve the same (or better) results without putting in as much effort.5 -
CharlieBeansmomTracey wrote: »I am currently doing KETO and to be honest cutting bread is half the battle. Start by also cutting sugar down. This is really what will make or break you on this lifestyle. I have been on KETO for 7 weeks and have loss 21lbs. I was suffering from migraines and knew in order to fix this, I had to change my diet.
I have not had a migraine in 7 weeks and I feel amazing.
Do your research and join support groups, a good one is PUSH FOR YOUR BETTER on FB.
if you are cutting carbs you are essentially cutting sugar.carbs are sugar. but glad your migraines are doing better with keto
True...but starches and fiber are also carbohydrates. Sugar tends to be the ubiquitous and well known carb "offender" but just cutting sugar isn't going help most people reach and maintain ketosis.0 -
CharlieBeansmomTracey wrote: »janejellyroll wrote: »CharlieBeansmomTracey wrote: »bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
you dont naturally lose weigh unless you are in a deficit no matter if you eat keto or not
But can I be naturally in deficit? :-)
How would you define if a calorie deficit was "natural" or "unnatural"?
this exactly
I thought the smiley at the end would tip you all off that the comment was intended as humor but you missed that.3 -
I started Keto six days ago. I didn't really go hard the first two days as I didn't really know what I was doing. Since menopause, I have not gotten the scale to budge and it's slowly gone up a pound here and a pound there even though I am an ultra runner. I have some ultra runner and triathlete friends who are getting great performance results from Keto, so I actually decided to try it for that. I noticed, almost immediately, that I was WAY less hungry and therefore eating WAY less calories. I haven't gotten to try it for performance as I am currently under chiropractic care for a few issues. What I can say is that it is working for my WAY beyond my wildest dreams. I started at 5'4" - 149. In six days I am down to 143.5 and I am more satisfied. Believe me, no one is more shocked than I am!! That's just my story. Everyone has different experiences with Keto and it doesn't work for everyone.2
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Ultima_Morpha wrote: »CharlieBeansmomTracey wrote: »I am currently doing KETO and to be honest cutting bread is half the battle. Start by also cutting sugar down. This is really what will make or break you on this lifestyle. I have been on KETO for 7 weeks and have loss 21lbs. I was suffering from migraines and knew in order to fix this, I had to change my diet.
I have not had a migraine in 7 weeks and I feel amazing.
Do your research and join support groups, a good one is PUSH FOR YOUR BETTER on FB.
if you are cutting carbs you are essentially cutting sugar.carbs are sugar. but glad your migraines are doing better with keto
True...but starches and fiber are also carbohydrates. Sugar tends to be the ubiquitous and well known carb "offender" but just cutting sugar isn't going help most people reach and maintain ketosis.
reaching and maintaining keto means keeping all carbs low enough for the body to produce ketones. many people eat berries on a keto diet(they have fiber). those are carbs and have sugar, even veggies have some sugar. if you are cutting carbs way down then you are cutting sugar down as well. which is why most on keto do 25g or less or carbs (50g net is the suggested).while not everyone can do keto or sustain it because of having to be so low carb. and telling someone to cut bread from their diet is half the battle. not everyone eats bread and there are low carb options as well. for many not getting enough fiber in keto causes constipation. so not getting fiber in for some may make things worse.0 -
UltraRunnerGale wrote: »I started Keto six days ago. I didn't really go hard the first two days as I didn't really know what I was doing. Since menopause, I have not gotten the scale to budge and it's slowly gone up a pound here and a pound there even though I am an ultra runner. I have some ultra runner and triathlete friends who are getting great performance results from Keto, so I actually decided to try it for that. I noticed, almost immediately, that I was WAY less hungry and therefore eating WAY less calories. I haven't gotten to try it for performance as I am currently under chiropractic care for a few issues. What I can say is that it is working for my WAY beyond my wildest dreams. I started at 5'4" - 149. In six days I am down to 143.5 and I am more satisfied. Believe me, no one is more shocked than I am!! That's just my story. Everyone has different experiences with Keto and it doesn't work for everyone.
the first big loss is water retention and glycogen stores being depleted that happens when first starting keto.2 -
bustercrabby wrote: »To me, keto is not primarily about weight-loss. It is more importantly about eating as cleanly as you can. No need to worry about sugar as this WOE is naturally low in sugar.
The Magic Pill on Netflix will open your eyes to what this way of eating is and how it can accomplish what it does.
You will naturally lose weight, a byproduct of this way of eating.
Clean eating is a term that is vague, subjective, and generally unhelpful as a prescription for how to eat. Many keto proponents drink bullet proof coffee and eat pork rinds - are those "clean" foods?
The Magic Pill, like most Netflix "documentaries" is an agenda driven fictionalization more than a factual, evidence based analysis.
No matter how you choose to eat, you only lose weight if you are in a calorie deficit. Keto or otherwise.
11 -
Keto does nothing special and may even have detrimental effects. If your calorie intake is "low", and you are not losing weight, you would be wise to address the issues that might be causing that rather than try another fad diet (not intended to be harsh or snarky).
Maybe your calories are not as low as you think? Maybe you are stressed? Maybe you are sleep deprived? Maybe you have hormonal issues/imbalances? Maybe you are losing body fat but gaining lean mass, so the scale isn't moving? Maybe you have digestion issues and are not getting proper nutrients (which Keto would only worse)? and so on....6 -
UltraRunnerGale wrote: »I started Keto six days ago. I didn't really go hard the first two days as I didn't really know what I was doing. Since menopause, I have not gotten the scale to budge and it's slowly gone up a pound here and a pound there even though I am an ultra runner. I have some ultra runner and triathlete friends who are getting great performance results from Keto, so I actually decided to try it for that. I noticed, almost immediately, that I was WAY less hungry and therefore eating WAY less calories. I haven't gotten to try it for performance as I am currently under chiropractic care for a few issues. What I can say is that it is working for my WAY beyond my wildest dreams. I started at 5'4" - 149. In six days I am down to 143.5 and I am more satisfied. Believe me, no one is more shocked than I am!! That's just my story. Everyone has different experiences with Keto and it doesn't work for everyone.
I started keto July 10th and feel great. I love to run but I I don't seem to have the same energy level. I did take a long break after an ankle injury. Right now my legs just feel a bit heavy. Judging by your friends maybe there is hope for me. Glad you are enjoying keto.3
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