KETO diet?
Replies
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showjack70 wrote: »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....
Keto has been shown to be as effective as any other diet when it comes to weight loss. That's true. Nothing special(no metabolic magic).
But what detrimental effects are you talking about? The only ones I know of are for those who have some sort of lipid metabolizing disorder (which is usually discovered very young) or possibly those with familial hypercholesterolemia, which is not common. Those people may need to avoid it for health, but there are no detrimental effects that Joe Average needs to watch out for.
As for nutritional deficiencies, a ketogenic diet does not cause that unless you are choosing nutrient poor foods, like adding vegetable oils to everything to get lots of fat, or living on pork rinds.
Many with digestive issues do better with keto, especially lower fibre content, because much of the foods (especially animal products) tend to be lower residue foods which are digested earlier in the gut. There is much variation here.8 -
WinoGelato 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.
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.
I don't hear the term "clean" much in keto but I do keep hearing the term "real food" which I guess is a recommendation to avoid highly processed foods.2 -
I've been eating Keto for most of the past 3 1/2 months - September was more off than on because I went on vacation and then moved, but what I gained back I've already lost again. I started at 270 (I'm 5'6") and I'm down about 40 pounds now. As others have said, the big benefit for me is the satiety factor - eating such rich foods means I don't need to eat as much of them, so I've been at anywhere between 100 and 500 calorie deficits depending on the day. For me it's been an amazing way to eat - the food is really flavorful and delicious, and I'm just not hungry nearly as much as I have been when trying other low carb methods.
The one thing I've heard from friends trying keto - the few who haven't had great results - is that if you had your gallbladder out (more common than you would think nowadays) you may have problems digesting that much fat. I had mine out and I'm totally fine, but other friends had big problems. Just goes to show you how much success varies by person.
Anyway, good luck in your journey!2 -
Keto for 4m and it's the only 'diet' I've ever done where I've never felt too deprived. I always see people saying it's not sustainable, but that could be said for any diet that the person isn't willing to put the effort in to.
I started out at 224lbs at 5'3" and I'm down to 197. My husband started at the same time and he's lost 40lbs so far.
Anyway... I don't really track anymore, but if I did, I wouldn't go below 1200 calories. Lower than that isn't healthy IMO.
My normal day of eating now that I'm intermittent fasting is.... leftovers or 2-3 eggs cooked in butter with 2 breakfast sausages at noon, maybe a snack of pickles or cheese, and then a protein and low carb veggie for dinner. Veggies could be cauliflower, broccoli, coleslaw (dukes mayo, celery seed, vinegar, salt, pepper, garlic powder, onion powder), salad (baby spinach, lettuce, cucumber, broccoli or cauliflower, sometimes grape tomatoes with store bought dressing, cheese, pickled jalapenos), sometimes asparagus if it's on sale, sometimes sauteed bell peppers if we're having sausage.
The protein varies depending on whatever was on sale at the store lol. Sometimes it's steak (chuck eye normally since it's fatty and cheaper than ribeye). Sometimes hamburger patties. Sausages. Chicken breast. Chicken wings. Bacon & eggs etc. We don't do the whole grassfed stuff b/c it's too expensive for us, so we buy what we can afford.
I'm also a 'dirty' ketoer. I still drink diet dr pepper. Use artificial sweeteners if I want to try to bake a keto friendly dessert and don't really bother reading ingredients.. just focus on the carbs. Doing that has helped me to stay on this way of eating. I don't feel deprived most of the time.... unless it's potatoes... sigh.. I miss potatoes lol.
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showjack70 wrote: »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....
Keto has been shown to be as effective as any other diet when it comes to weight loss. That's true. Nothing special(no metabolic magic).
But what detrimental effects are you talking about? The only ones I know of are for those who have some sort of lipid metabolizing disorder (which is usually discovered very young) or possibly those with familial hypercholesterolemia, which is not common. Those people may need to avoid it for health, but there are no detrimental effects that Joe Average needs to watch out for.
As for nutritional deficiencies, a ketogenic diet does not cause that unless you are choosing nutrient poor foods, like adding vegetable oils to everything to get lots of fat, or living on pork rinds.
Many with digestive issues do better with keto, especially lower fibre content, because much of the foods (especially animal products) tend to be lower residue foods which are digested earlier in the gut. There is much variation here.
Just a few things people should be aware of... there are many other drawbacks. And for what it is worth, I am not against or for any specific diet. I just want people to be more aware of the facts, so they don't spin on the diet (or health) hamster wheel.
• Cortisol increase (especially in women) which is the primary reason for brain clarity on keto
• Long term keto actually lends to increased body fat (this worsens when going back to carbs and becomes a vicious cycle)
• You become glucose desensitized. Yea being fat adapted is great but you also want to be glucose adapted. You lose metabolic flexibility on keto. Leads to increased fat storage capability.
• Keto was developed for a diseased population. It was never meant as a long term way of eating for generally healthy people.
• You deprive your body of essential nutrients from eating a diverse diet that includes fruits, veggies, whole grains, etc. From a very simplistic standpoint, do people really think butter and bacon or good for you but a sweet potato or fruit is detrimental?
• Keto does not accelerate weight loss when calories and protein are equal. Keto has a faster initial weight loss because of water and glycogen loss but not fat loss.
• A 25,000-person study presented at the European Society of Cardiology Congress in Munich suggested that people on the lowest-carb diets had the highest risk of dying from cancer, cardiovascular conditions, and all other causes.
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I'm afraid I disagree with some of this, but if you have info and sources to share I'll happily read them.showjack70 wrote: »showjack70 wrote: »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....
Keto has been shown to be as effective as any other diet when it comes to weight loss. That's true. Nothing special(no metabolic magic).
But what detrimental effects are you talking about? The only ones I know of are for those who have some sort of lipid metabolizing disorder (which is usually discovered very young) or possibly those with familial hypercholesterolemia, which is not common. Those people may need to avoid it for health, but there are no detrimental effects that Joe Average needs to watch out for.
As for nutritional deficiencies, a ketogenic diet does not cause that unless you are choosing nutrient poor foods, like adding vegetable oils to everything to get lots of fat, or living on pork rinds.
Many with digestive issues do better with keto, especially lower fibre content, because much of the foods (especially animal products) tend to be lower residue foods which are digested earlier in the gut. There is much variation here.
Just a few things people should be aware of... there are many other drawbacks. And for what it is worth, I am not against or for any specific diet. I just want people to be more aware of the facts, so they don't spin on the diet (or health) hamster wheel.
• Cortisol increase (especially in women) which is the primary reason for brain clarity on keto
It's actually thought to be the metabolic flexibility, as I understand it. For those who have damaged glucose based metabolic function in the brain, ketones can provide more fuel.• Long term keto actually lends to increased body fat (this worsens when going back to carbs and becomes a vicious cycle)
Why would it increase body fat in the long term? You use fat for fuel, get just as much potein as someone who is eating in moderation, and can exercise for muscle mass.• You become glucose desensitized. Yea being fat adapted is great but you also want to be glucose adapted. You lose metabolic flexibility on keto. Leads to increased fat storage capability.
That's true. There is a transient glucose desensitization. Your body will not switch right back to glucose for its primary fuel. It takes a few days.
Just like it takes a few days for the body to switch to using fat and ketones for fuel.• Keto was developed for a diseased population. It was never meant as a long term way of eating for generally healthy people.
No. That's just when the medical community put a label on it. Northern European cultures, the plains of and north of Asia, and North America's plains and north were keto or low carb as a way of life for centuries. It's just a way of eating.
Medically prescribed ketogenic diets are quite different than a typical nutritional ketogenic diet.... although that is slowly changing and the medical diet is becoming more relaxed too.• You deprive your body of essential nutrients from eating a diverse diet that includes fruits, veggies, whole grains, etc. From a very simplistic standpoint, do people really think butter and bacon or good for you but a sweet potato or fruit is detrimental?
There are no nutrients in plants that you can't get from animal products, and those nutrients are often more bioavailable.
Plus most in ketosis eat a lot of plants. They limit there very starchy or very sugary plant foods, but I don't think there is anything nutritionally special about a potato or a banana compared to a red pepper or some berries.
I could just as easily say, do people really think sugar and flour are good for you but a salmon fillet or eggs is detrimental?• Keto does not accelerate weight loss when calories and protein are equal. Keto has a faster initial weight loss because of water and glycogen loss but not fat loss.
Yep. The only possible weight loss benefit is reduced hunger and cravings, and not everyone will experience that. Keto is just as good as any other diet.• A 25,000-person study presented at the European Society of Cardiology Congress in Munich suggested that people on the lowest-carb diets had the highest risk of dying from cancer, cardiovascular conditions, and all other causes.
That often has more to do with non-compliers than anything. Low fat has been encouraged for a long time. Those who eat high fat were often the ones who drank, smoked and did not exercise. Less educated. I've seen other studies that show opposite results. It needs to be looked at more.
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showjack70 wrote: »showjack70 wrote: »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....
Keto has been shown to be as effective as any other diet when it comes to weight loss. That's true. Nothing special(no metabolic magic).
But what detrimental effects are you talking about? The only ones I know of are for those who have some sort of lipid metabolizing disorder (which is usually discovered very young) or possibly those with familial hypercholesterolemia, which is not common. Those people may need to avoid it for health, but there are no detrimental effects that Joe Average needs to watch out for.
As for nutritional deficiencies, a ketogenic diet does not cause that unless you are choosing nutrient poor foods, like adding vegetable oils to everything to get lots of fat, or living on pork rinds.
Many with digestive issues do better with keto, especially lower fibre content, because much of the foods (especially animal products) tend to be lower residue foods which are digested earlier in the gut. There is much variation here.
Just a few things people should be aware of... there are many other drawbacks. And for what it is worth, I am not against or for any specific diet. I just want people to be more aware of the facts, so they don't spin on the diet (or health) hamster wheel.
• Cortisol increase (especially in women) which is the primary reason for brain clarity on keto
•(1) Long term keto actually lends to increased body fat (this worsens when going back to carbs and becomes a vicious cycle)
•(2) You become glucose desensitized. Yea being fat adapted is great but you also want to be glucose adapted. You lose metabolic flexibility on keto. Leads to increased fat storage capability.
• Keto was developed for a diseased population. It was never meant as a long term way of eating for generally healthy people.
•(3) You deprive your body of essential nutrients from eating a diverse diet that includes fruits, veggies, whole grains, etc. From a very simplistic standpoint, do people really think butter and bacon or good for you but a sweet potato or fruit is detrimental?
• Keto does not accelerate weight loss when calories and protein are equal. Keto has a faster initial weight loss because of water and glycogen loss but not fat loss.
•(4) A 25,000-person study presented at the European Society of Cardiology Congress in Munich suggested that people on the lowest-carb diets had the highest risk of dying from cancer, cardiovascular conditions, and all other causes.
See the numbers above:
1, 2 - citations needed to back this up
2 - the ability to use glucose does not simply vanish because you are eating keto
3 - strawman argument... people who eat keto can still eat a wide range of vegetables and fruits while maintaining keto, giving them access to all of the nutrients that a higher carb diet would
4 - the European 'study' was based on food questionnaires after the fact... questionnaires are notoriously inaccurate and rarely paint a solid picture of what actually took place. Also, the conclusions formed by the study are ALL based on correlation and cannot provide/prove causation as a result of a low-carb diet.5 -
I'm afraid I disagree with some of this, but if you have info and sources to share I'll happily read them.showjack70 wrote: »showjack70 wrote: »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....
Keto has been shown to be as effective as any other diet when it comes to weight loss. That's true. Nothing special(no metabolic magic).
But what detrimental effects are you talking about? The only ones I know of are for those who have some sort of lipid metabolizing disorder (which is usually discovered very young) or possibly those with familial hypercholesterolemia, which is not common. Those people may need to avoid it for health, but there are no detrimental effects that Joe Average needs to watch out for.
As for nutritional deficiencies, a ketogenic diet does not cause that unless you are choosing nutrient poor foods, like adding vegetable oils to everything to get lots of fat, or living on pork rinds.
Many with digestive issues do better with keto, especially lower fibre content, because much of the foods (especially animal products) tend to be lower residue foods which are digested earlier in the gut. There is much variation here.
Just a few things people should be aware of... there are many other drawbacks. And for what it is worth, I am not against or for any specific diet. I just want people to be more aware of the facts, so they don't spin on the diet (or health) hamster wheel.
• Cortisol increase (especially in women) which is the primary reason for brain clarity on keto
It's actually thought to be the metabolic flexibility, as I understand it. For those who have damaged glucose based metabolic function in the brain, ketones can provide more fuel.• Long term keto actually lends to increased body fat (this worsens when going back to carbs and becomes a vicious cycle)
Why would it increase body fat in the long term? You use fat for fuel, get just as much potein as someone who is eating in moderation, and can exercise for muscle mass.• You become glucose desensitized. Yea being fat adapted is great but you also want to be glucose adapted. You lose metabolic flexibility on keto. Leads to increased fat storage capability.
That's true. There is a transient glucose desensitization. Your body will not switch right back to glucose for its primary fuel. It takes a few days.
Just like it takes a few days for the body to switch to using fat and ketones for fuel.• Keto was developed for a diseased population. It was never meant as a long term way of eating for generally healthy people.
No. That's just when the medical community put a label on it. Northern European cultures, the plains of and north of Asia, and North America's plains and north were keto or low carb as a way of life for centuries. It's just a way of eating.
Medically prescribed ketogenic diets are quite different than a typical nutritional ketogenic diet.... although that is slowly changing and the medical diet is becoming more relaxed too.• You deprive your body of essential nutrients from eating a diverse diet that includes fruits, veggies, whole grains, etc. From a very simplistic standpoint, do people really think butter and bacon or good for you but a sweet potato or fruit is detrimental?
There are no nutrients in plants that you can't get from animal products, and those nutrients are often more bioavailable.
Plus most in ketosis eat a lot of plants. They limit there very starchy or very sugary plant foods, but I don't think there is anything nutritionally special about a potato or a banana compared to a red pepper or some berries.
I could just as easily say, do people really think sugar and flour are good for you but a salmon fillet or eggs is detrimental?• Keto does not accelerate weight loss when calories and protein are equal. Keto has a faster initial weight loss because of water and glycogen loss but not fat loss.
Yep. The only possible weight loss benefit is reduced hunger and cravings, and not everyone will experience that. Keto is just as good as any other diet.• A 25,000-person study presented at the European Society of Cardiology Congress in Munich suggested that people on the lowest-carb diets had the highest risk of dying from cancer, cardiovascular conditions, and all other causes.
That often has more to do with non-compliers than anything. Low fat has been encouraged for a long time. Those who eat high fat were often the ones who drank, smoked and did not exercise. Less educated. I've seen other studies that show opposite results. It needs to be looked at more.
Disagreement is cool. I appreciate a cordial discussion. Yes, studies often show contrary evidence. There are many more resources in terms of papers, research (and more coming), anecdotal evidence, etc. However, we all have the internet and have access to the information, so no need to go back and forth here.
I just see so many people that don't think or don't know why they hop onto the keto (or any diet) bandwagon. They just do it because it is the flavor of the day. The keto craze will pass... and come back around again in a decade...and pass again..
Thanks for the feedback.2 -
showjack70 wrote: »showjack70 wrote: »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....
Keto has been shown to be as effective as any other diet when it comes to weight loss. That's true. Nothing special(no metabolic magic).
But what detrimental effects are you talking about? The only ones I know of are for those who have some sort of lipid metabolizing disorder (which is usually discovered very young) or possibly those with familial hypercholesterolemia, which is not common. Those people may need to avoid it for health, but there are no detrimental effects that Joe Average needs to watch out for.
As for nutritional deficiencies, a ketogenic diet does not cause that unless you are choosing nutrient poor foods, like adding vegetable oils to everything to get lots of fat, or living on pork rinds.
Many with digestive issues do better with keto, especially lower fibre content, because much of the foods (especially animal products) tend to be lower residue foods which are digested earlier in the gut. There is much variation here.
Just a few things people should be aware of... there are many other drawbacks. And for what it is worth, I am not against or for any specific diet. I just want people to be more aware of the facts, so they don't spin on the diet (or health) hamster wheel.
• Cortisol increase (especially in women) which is the primary reason for brain clarity on keto
•(1) Long term keto actually lends to increased body fat (this worsens when going back to carbs and becomes a vicious cycle)
•(2) You become glucose desensitized. Yea being fat adapted is great but you also want to be glucose adapted. You lose metabolic flexibility on keto. Leads to increased fat storage capability.
• Keto was developed for a diseased population. It was never meant as a long term way of eating for generally healthy people.
•(3) You deprive your body of essential nutrients from eating a diverse diet that includes fruits, veggies, whole grains, etc. From a very simplistic standpoint, do people really think butter and bacon or good for you but a sweet potato or fruit is detrimental?
• Keto does not accelerate weight loss when calories and protein are equal. Keto has a faster initial weight loss because of water and glycogen loss but not fat loss.
•(4) A 25,000-person study presented at the European Society of Cardiology Congress in Munich suggested that people on the lowest-carb diets had the highest risk of dying from cancer, cardiovascular conditions, and all other causes.
See the numbers above:
1, 2 - citations needed to back this up
2 - the ability to use glucose does not simply vanish because you are eating keto
3 - strawman argument... people who eat keto can still eat a wide range of vegetables and fruits while maintaining keto, giving them access to all of the nutrients that a higher carb diet would
4 - the European 'study' was based on food questionnaires after the fact... questionnaires are notoriously inaccurate and rarely paint a solid picture of what actually took place. Also, the conclusions formed by the study are ALL based on correlation and cannot provide/prove causation as a result of a low-carb diet.
I don't have the time or motivation to cite everything.
Nobody said anything about "vanishing", so this is a bit of a strawman statement.
Yes, keto can include many nutrient rich foods, but it limits the options and many market the diet by flaunting bacon and such.
Yes, no studies are perfect. However, the data and anecdotal evidence against keto is mounting.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!
^^^ All of this...3 -
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.
^^^ None of this...11 -
GaleHawkins wrote: »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.
So the question is ...
Did Keto fix your health issues or was it the weight loss?
You are eluding that it was Keto. How do you know?
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GaleHawkins wrote: »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.
So the question is ...
Did Keto fix your health issues or was it the weight loss?
You are eluding that it was Keto. How do you know?
Oh God, please don't get him started...10 -
GaleHawkins wrote: »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.
So the question is ...
Did Keto fix your health issues or was it the weight loss?
You are eluding that it was Keto. How do you know?
If things are working who are you to judge. Oh it doesn't fit the world according to your structure. Bottom line if someone has success cheer them on. Be positive.7 -
GaleHawkins wrote: »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.
So the question is ...
Did Keto fix your health issues or was it the weight loss?
You are eluding that it was Keto. How do you know?
If things are working who are you to judge. Oh it doesn't fit the world according to your structure. Bottom line if someone has success cheer them on. Be positive.
Because outlandish claims lead others to believe that they can't succeed without following the same plan.
Or even worse, encourage them to forego actual medical treatment in favor of the magical diet.
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I am not judging. I am asking a quesiton...GaleHawkins wrote: »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.
So the question is ...
Did Keto fix your health issues or was it the weight loss?
You are eluding that it was Keto. How do you know?
If things are working who are you to judge.
You are clearly very sensitive...Oh it doesn't fit the world according to your structure.
I am very postitive...Bottom line if someone has success cheer them on. Be positive.
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johnslater461 wrote: »GaleHawkins wrote: »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.
So the question is ...
Did Keto fix your health issues or was it the weight loss?
You are eluding that it was Keto. How do you know?
If things are working who are you to judge. Oh it doesn't fit the world according to your structure. Bottom line if someone has success cheer them on. Be positive.
Because outlandish claims lead others to believe that they can't succeed without following the same plan.
Or even worse, encourage them to forego actual medical treatment in favor of the magical diet.
Exactly...6 -
Once again the non keto people enter another keto thread to save people because a keto WOE doesn't fit non keto people. Makes perfect sense to me.12
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I did Keto for 6 months and now I eat what I will call Keto-ish.
The book “The Keto diet” by Leanne Vogel is a great resource to get started. It explains what to eat, how to calculate your micros and has recipes.
The websites https://www.gnom-gnom.com/
and
https://www.ibreatheimhungry.com/
are great for recipes
The positive: I love the Keto diet because I avoided all my trigger foods which made it easier to stay in a caloric deficit. I also found out my regular diet didn’t include enough fat and my body needed it. I saw tremendous improvement in my hair and skin plus it helps me deal with brain fog.
The negative: I found it too restrictive and difficult to stick to during holidays and when eating away from home. Also, getting on board and in ketogenic state for the first time requires a lot of efforts and has several undesirable but temporary side effects. Finally, some of my family members did Keto and lost weight but didn’t learn how to eat properly (ie portion management, making better choices, etc) so they gain all the weight and then some.
My Keto-ish approach now follows the Keto principles when it comes to proteins and refined carbs with the exception of unlimited access to all fruits and vegetables
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Once again the non keto people enter another keto thread to save people because a keto WOE doesn't fit non keto people. Makes perfect sense to me.
Except this wasn't a keto thread - it was a thread in which OP had heard that keto was good for weight loss and was wondering about trying it - presumably for weight loss reasons
And the correct answer to this is that keto, or any other style diet, won't result in weight loss unless one is in a calorie deficit.
Keto is also a fairly different diet than most people are currently eating before asking such a question - so is good to point out out that this plan isn't going to be a good plan for someone unless the diet changes are sustainable for them.
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I could never do keto or any other diet that restricts what I can eat. All of my success is based on calories in, calories out (down 47 lbs since March). I always feel kind of bad for my friends doing keto/fad diets. I’ve found it’s not necessary to lose weight. Eat what you want but in moderation! Choose a way of eating that is actually sustainable long term.1
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I tried keto for a few months and while it did work, it’s not something I can see myself doing long term. A diet that tells me I’m not allowed to eat fruit isn’t a diet for me. I like my apples and oranges!1
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I've been doing keto with IF for just over 2 months. After the first 10 days, my A1C had dropped significantly (from over 10 to 6). Within weeks I was off of 2 blood sugar meds and off 75% of the last one. My blood pressure meds were reduced 75%. I no longer have issues with balance, wanting to be in bed every minute I could get away with, and a host of other health issues. I did it for therapeutic reasons, to reverse metabolic disease more than for weight loss.
I also lost 30lbs in 60 days. The high fat keeps you full for longer and makes it easier to create a caloric deficit. MFP helped me see that I only wanted to eat 8-900 calories a day some days, so I added more olive oil to my vegetables and ate stuff like pecans to get closer to 1300. I also eat more carbs than most, closer to 50g/day from vegetables since I am vegetarian. I produce a moderate amount of ketones.
It just clicked on day 1 for me. This is what works for my body. Any other diet, I never made it past a meal or 2, not days or weeks. I also don't do any MCT, powders, buttered coffee, etc. Just magnesium and potassium at bed time to keep up my electrolytes.
In other words, yes, it works. And it should be very healthy and sustainable if you're not eating bacon wrapped bacon dipped in butter. I mean, you can, but it should be about eating whole foods. For me that's usually one protein/egg/tofu based meal with either sauteed veggies or a soup and my other meal is salad based with nuts, olives, olive oil, avocado, cheese, etc. I often have a snack, salad, or coffee with heavy cream in between my 2 meals.
I don't feel deprived and if/when I have a craving for something that's junk food, I eat a couple bites and move on. Last week that was eggplant parm. Another week it was cheese curd. Others it's beans or some fruit in my salad. It's never knocked me out of ketosis b/c I am realistic and keep the amounts small.
As of today, I'm officially overweight instead of obese and feel pretty amazing. Keto works for me, but others struggle. I think dieting is more mental than everything. It's a commitment, but the most rewarding I've ever made. Good luck with whatever your goals or health choices are.
4 -
I think it will more important to measure and log the food you eat, and monitor it carefully to stay balanced in nutrition needs. I’ve not tried Keto, but, if I did, I would first be looking for their guidance on the daily targets (% and grams by age/weight) of carbs, protein and fat. MFP makes analyzing logged food by these categories really easy. I’m today sitting here in sad face dismay at the realization of how much more fat is in chicken thighs vs chicken breast. I don’t want high fat protein, and MFP nutrition charts let me see just how much of my fat was coming from that Frequent Food item!!
Keto’s emphasis on low carbs has many debates; I wasn’t convinced to try it, but I was motivated to set a daily min/max target to drive a balance in my meal planning.
I use a small digital scale on the countertop, or a measuring cup, and log everything before I plate my food, because sometimes I add or take away some portion of what I wanted to have. I think this, more than anything else, is making the most significant difference in staying true to my plan.
Good fitness to us all!
Amy2 -
I think it will more important to measure and log the food you eat, and monitor it carefully to stay balanced in nutrition needs. I’ve not tried Keto, but, if I did, I would first be looking for their guidance on the daily targets (% and grams by age/weight) of carbs, protein and fat. MFP makes analyzing logged food by these categories really easy. I’m today sitting here in sad face dismay at the realization of how much more fat is in chicken thighs vs chicken breast. I don’t want high fat protein, and MFP nutrition charts let me see just how much of my fat was coming from that Frequent Food item!!
Keto’s emphasis on low carbs has many debates; I wasn’t convinced to try it, but I was motivated to set a daily min/max target to drive a balance in my meal planning.
I use a small digital scale on the countertop, or a measuring cup, and log everything before I plate my food, because sometimes I add or take away some portion of what I wanted to have. I think this, more than anything else, is making the most significant difference in staying true to my plan.
Good fitness to us all!
Amy
@amy19355 that is about as good as it gets. Becoming an informed and aware eater is key as I see it. WOE's vary all over the board that leads to success so there is no one magical WOE for the world.
Best of continued success.5 -
I tried keto for a few months and while it did work, it’s not something I can see myself doing long term. A diet that tells me I’m not allowed to eat fruit isn’t a diet for me. I like my apples and oranges!
And peaches, nectarines, pineapple, and bananas!
Here are some lower carb fruits. "Net carbs" means you are subtracting fiber.
Lingonberries are like cranberries - both are awfully tart without added sugar.
2 -
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!
If you find fat satiating and won't miss carbs, keto may be a good option for you.
Calories are the same as any other diet.
3 -
sarahlucindac wrote: »I could never do keto or any other diet that restricts what I can eat. All of my success is based on calories in, calories out (down 47 lbs since March). I always feel kind of bad for my friends doing keto/fad diets. I’ve found it’s not necessary to lose weight. Eat what you want but in moderation! Choose a way of eating that is actually sustainable long term.
Technically all diets do CICO. My success is based on CICO too.
All diets restrict something too. Some diets restrict a little bit of everything; it sounds like that's what you do. I only restricted carbs - mainly sugar and grains- and did not restrict other foods at all. Some of my foods actually increased.I tried keto for a few months and while it did work, it’s not something I can see myself doing long term. A diet that tells me I’m not allowed to eat fruit isn’t a diet for me. I like my apples and oranges!
How much fruit one eats will vary. Some people use fruit for most of their carbs.
Technically speaking, most of the carbs I ate were fruits although most call them vegetables: peppers, cucumbers, squash, pumpkin, tomato, olives, coconut, avocado, nuts, berries, snap peas, etc.
But yes, most low carbers limit or avoid high carb fruits - usually dried fruits or tropical fruits.4 -
sarahlucindac wrote: »I could never do keto or any other diet that restricts what I can eat. All of my success is based on calories in, calories out (down 47 lbs since March). I always feel kind of bad for my friends doing keto/fad diets. I’ve found it’s not necessary to lose weight. Eat what you want but in moderation! Choose a way of eating that is actually sustainable long term.
Technically all diets do CICO. My success is based on CICO too.
All diets restrict something too. Some diets restrict a little bit of everything; it sounds like that's what you do. I only restricted carbs - mainly sugar and grains- and did not restrict other foods at all. Some of my foods actually increased.I tried keto for a few months and while it did work, it’s not something I can see myself doing long term. A diet that tells me I’m not allowed to eat fruit isn’t a diet for me. I like my apples and oranges!
How much fruit one eats will vary. Some people use fruit for most of their carbs.
Technically speaking, most of the carbs I ate were fruits although most call them vegetables: peppers, cucumbers, squash, pumpkin, tomato, olives, coconut, avocado, nuts, berries, snap peas, etc.
But yes, most low carbers limit or avoid high carb fruits - usually dried fruits or tropical fruits.
Exactly how do you "do" CICO?4
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