Keto didn't work
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I've had major success with a Protein focused Keto plan to eliminate blood sugar issues and am off of all pills and dropped a lot of weight with it. The first few days is nothing but water weight for some folks and should be ignored regardless because that can come and go. Personally, I never had the water weight drop but stuck to it and am glad I did.
Please understand that keto is not a magic pill. Calories are still calories and those will really dictate your overall success. A medium french fry from Mcdonalds is roughly 380 calories and is next to no food. At the same time a healthier salad for the same 380 calories is a huge bowl of food. To me it's about decisions.
Keto will likely help you feel fuller faster and should help reduce the calories over time which will help with weight loss. Snowball effect..
I'd suggest joining the keto group here on MFP as they can help to zone in on questions you have long term.14 -
Larkspur94 wrote: »Are you keeping track of macros? Keto may be a high fat diet, but too much fat can actually prevent your body from using the fat stores. Starting out you want to keep it high, say at 90g a day. But later on you can focus more on meeting the protein goal (this depends on the person, how much weights they are doing, how much lean mass). But of course don't go low fat, or you will get hungry. Staying at a calorie deficit is important for any weight loss diet. Keto helps keep you full and stops craving for sugar. But it also has many health benefits that other diets don't have. Keto is a lifestyle. To loose weight requires the deficit in calories.
You can also include intermediate fasting. Besides calorie deficit, insulin control is also important. I do this with keto. Though I got myself used to the diet first, for a few weeks. I've lost 20lb since end of September. I currently lose a pound a week at a 500 cal deficit, never hungry. Get peckish at meal time (Which is likely just because my body is used to eating at that time), but don't remember what full hunger/ being absolutely ravenous feels like any more.
With insulin control, there are those diets that follow eating 5 or more small meals and snacking throughout the day. These aren't actually very good for fat loss. It keeps the insulin high, meaning your body doesn't get the chance to access fat reserves. So when at a deficit, instead of burning fat for fuel, it has to lower your metabolism and as a last resort, take from muscle. There are studies showing this you can look up.
Less time eating means more fat burning. Keto makes this easier as it's the ketones that make the fat into usable energy. But again, you want the insulin down to give them access to the fat.
So check your macros. Make sure you are at a deficit. (about 500 under you TDEE). Eat meals in a set amount of time without snacking in-between the meals and you will see results.
links to said studies please.
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What is up with this thread? Be in a calorie deficit and you'll lose weight. Regardless those calories eaten are a carb, a protein, or a fat. Keep it basic.31
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You need to be tracking your calories, no matter the diet you do. There is no such thing as the "eat all you want and lose weight diet", despite many, including Keto, often being advertised like that.
Eat less calories than your body burns, and you will lose weight. The way you about eating those calories is up to you.23 -
Losing weight is a matter of "calories out" vs "calories in". There must be more calories going out than coming into your body. If you aren't losing weight, you may be eating too many calories.10
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To lose weight and keep it off you have to change. Change is hard but if you start and stick with it then it gets easier. Counting calories is no fun, but now that I've been doing this for several months it is more habit now. Fad diets that have you eating in a whole different way are not sustainable. Even if it worked and you lost many pounds, if you made no other changes the pounds would come back as soon as you stopped. Add exercise and the pounds will come off. If you lose 1-2 pounds per week and take a break every few weeks, your body will adjust. Losing 6 pounds in one week is too fast. If you really want to boost your weight loss, then try some simple body weight exercise. Push up, squat, jump rope, sittups, planks. Good Luck!4
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CharlieBeansmomTracey wrote: »I did keto for a month and found that the high fat/calorie foods were not helping my loss at all even with almost zero net carbs. I changed it up and instead of doing high fat, I went just to general low carb (less than 20-30 net a day), moderate protein, moderate fat. This has been sooo much easier than trying to get enough fat macros in, since I did not like the idea of eating a spoon full of coconut oil just to get there. Even if you are eating healthy fats, they are very calorie dense and can derail your expectations.
if you werent losing then there was no deficit.
That is exactly what I was saying, that doing Keto - I was not in deficit because of the calorie dense high fat foods. By lowering fat and increasing protein it was much easier to get into deficit.
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In my approximately 6 months of doing Keto, I have had a lot of mistakes to correct. First, I thought that I had to make sure I was hitting the macro percentages/ratios. I found that I needed to focus on grams. It took meal planning and prep to master that. Keto macros are different for everyone, so be sure you've calculated yours. (I use the calculator at Keto Connect)
Suggestion: Keep your net carbs below 20g per day - most, if not all, of those should come from non-starchy, low net carb vegetables (asparagus, broccoli, lettuce/salad). Eat to your protein grams. You don't have to hit your fat grams goal - that's a ceiling that you shouldn't exceed. Also, watch the "keto treats".
If you've calculated your macros for weight loss, and you hit those daily, you will be at a calorie deficit; and the weight will come off.
Finally, there is no set amount of time for individuals to first get into ketosis; some people might do so in 48 hours; for others, it might be 2 weeks. As someone else mentioned above, it can depend on how damaged or healthy an individual's metabolism, etc is.
I started Keto in early July and have lost nearly 70 lbs since then (My goal is to lose 135 lbs). I've made lots of "mistakes" over that time, but kept reading; kept refining; and, ultimately, I feel better today than I have in years. Yeah, I started out losing 12-14lbs per month. But, last month it was "only" 6, as I'm likely hitting stubborn fat since reaching my lowest weight in nearly 15 years.
Don't let the scale discourage you; just do what you're doing by making posts like you did to keep learning and trying to figure out what works for you.8 -
Keto is just another means to keep in calorific deficit. This has been proved by metabolic ward studies where everything is completely monitored including all calories, sleep & exercise. They show that there is no long term difference between keto & any other calorie deficit system regards weight loss. People do usually have a larger loss in the 1st few weeks but it's water. If it's not working for you then maybe try a different system. Plain calorie counting works fine.7
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What is up with this thread? Be in a calorie deficit and you'll lose weight. Regardless those calories eaten are a carb, a protein, or a fat. Keep it basic.
As someone who has done multiple different diets over the past 25+ years ... everything from low fat to Weight Watchers to The Belly Fat Cure to (now) Keto. While the "calorie deficit" advice is ultimately what results in weight loss, the "basics" didn't do. Keto has been the easiest for me to maintain a calorie deficit very regularly; and it's actually changed my body shape better than any other diet; seemingly targeting where my fat likes to gather.
Don't get me wrong, I'm not saying that Keto is the solution for everyone - and I'm not some sort of "keto nazi" - and it is not a "magic wand"; but actually being satisfied with eating less seems to be what has made Keto more sustainable for me, where "keeping it basic" was difficult.
OP said that keto didn't work, but some (myself included) who were giving additional advice read the post as trying to understand keto better.15 -
tramaine_21 wrote: »Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.
This confuses me. Most people I know who like keto do so because they lost weight faster to start out. And plenty of people do keto but not IF, or do IF and not keto.
And this is probably semantics, but losing weight is often the key to getting healthy. You don't have to "get healthy" first. I'm not even going to get into keto "healing the body". But if someone is doing keto and not losing weight, it's because they're still eating too much.
The idea behind "getting healthy to lose weight" is that many times there is something unhealthy that is causing excess weight: stress, insulin resistance, thyroid disease, etc. I'm sure you understand that there are those who may be at a "healthy weight" who also are not healthy. Certain types of foods (for example, lots of processed foods) can cause problems in the body, and impact metabolism and how your body digests and uses the food ingested. "Healthy Keto" aims to work on those other aspects that may be impacting one's weight and shape - to help the body appropriately metabolise the foods consumed. Otherwise summed up in "get healthy to lose weight".24 -
squigglylot wrote: »tramaine_21 wrote: »Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.
This confuses me. Most people I know who like keto do so because they lost weight faster to start out. And plenty of people do keto but not IF, or do IF and not keto.
And this is probably semantics, but losing weight is often the key to getting healthy. You don't have to "get healthy" first. I'm not even going to get into keto "healing the body". But if someone is doing keto and not losing weight, it's because they're still eating too much.
The idea behind "getting healthy to lose weight" is that many times there is something unhealthy that is causing excess weight: stress, insulin resistance, thyroid disease, etc. I'm sure you understand that there are those who may be at a "healthy weight" who also are not healthy. Certain types of foods (for example, lots of processed foods) can cause problems in the body, and impact metabolism and how your body digests and uses the food ingested. "Healthy Keto" aims to work on those other aspects that may be impacting one's weight and shape - to help the body appropriately metabolise the foods consumed. Otherwise summed up in "get healthy to lose weight".
Yes, people can be a healthy weight but be unhealthy. People can also be overweight and have no other health concerns that will not be solved by simply losing weight. Keto does not heal stress or thyroid problems. Thyroid problems need to be resolved through appropriate medical treatment, then they will be able to lose weight just like anyone else. I honestly don't know enough about IR to address that confidently.
I'd love to see any peer reviewed research you're aware of showing that processed food (whatever your definition of that is) or conversely a keto diet affect metabolism in any measurable way. I've never seen any.
From what I have seen, anyone who loses weight by eating a calorie appropriate diet where they are paying attention to eating satiating foods, regardless of macro distribution or other diet variables, see the same health advantages.13 -
Why are you on Keto? If it's just to lose weight, you don't need it...just monitor CICO and keep a net deficit. Keto works really great from some people to deal with blood sugar spikes, inflammation, pain, etc. I do a low carb but not Keto (approx 20-30 carb, 50-60 fat, 20 protein), and find I feel more satiated longer on my lower carbs days.5
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squigglylot wrote: »tramaine_21 wrote: »Remember, it's get healthy to lose weight NOT lose weight to get healthy. Keto repairs the body first and then you may see results later. Your body be a little more damaged than you think i.e, liver, metabolism, etc... Just ride the wave and keep at it. Also, are you intermittent fasting? Keto and 'IF' go hand and hand. Maybe you're doing keto but you're snacking or eating too much fat. Just a thought.
This confuses me. Most people I know who like keto do so because they lost weight faster to start out. And plenty of people do keto but not IF, or do IF and not keto.
And this is probably semantics, but losing weight is often the key to getting healthy. You don't have to "get healthy" first. I'm not even going to get into keto "healing the body". But if someone is doing keto and not losing weight, it's because they're still eating too much.
The idea behind "getting healthy to lose weight" is that many times there is something unhealthy that is causing excess weight: stress, insulin resistance, thyroid disease, etc. I'm sure you understand that there are those who may be at a "healthy weight" who also are not healthy. Certain types of foods (for example, lots of processed foods) can cause problems in the body, and impact metabolism and how your body digests and uses the food ingested. "Healthy Keto" aims to work on those other aspects that may be impacting one's weight and shape - to help the body appropriately metabolise the foods consumed. Otherwise summed up in "get healthy to lose weight".
I second wanting to know how processed foods has an impact on metabolism and causes problems in the body. you dont need keto to properly metabolise foods. many can reverse a lot of those health issues you mentioned above with weight loss alone. as for things causing thyroid disease you do realize that the body someimes doesnt work like it should and many times its due to a gene defect or other issue. thryoid problems can also cause many people to be underweight its called hyperthyroidism. I did keto and it nearly killed me no joke.
I dont do keto I have to do a low fat diet due to a health issue. I lost weight,and improved my health markers and I eat processed foods,carbs(lots of carbs) etc. hasnt impacted my health or digestion in anyway. processed foods didnt impact my metabolism in any way but due to a GENE defect I have a metabolic disorder so my diet doesnt impact that in any way. I have tried many ways of eating and one was not any better than the other when it came to weight loss ,fat loss or anything else. keto was the only way of eating that nearly did me in and caused my health markers and my health issues progressively get worse the longer I did it. once I stopped they started to improve and have had none of those issues since2 -
I find it easy to eat an incredible amount of calories and feel like crap while I was on keto. Didn't work for me either. I find it much easier to do a small caloric deficit over time making small tweeks versus making drastic changes to my diet like cutting out a macronutrient.
exactly this. I havent done full keto but when i have gone lower carb I have felt like utter *kitten*. And too much fat makes me feel nauseous. And i can't find food with enough fat in it that will keep me full (avocado is a no for me) - drinking a spoon of olive oil for 120 calories will not even touch the sides whereas if I ate a piece of bread for 120 calories i'd be OK!4 -
Losing weight is NOT a one-size-fits-all proposition. Then again, one-size-fits-all usually isn't, either! May I suggest a visit to a nutritionist and asking them for help?5
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I've had major success with a Protein focused Keto plan to eliminate blood sugar issues and am off of all pills and dropped a lot of weight with it. The first few days is nothing but water weight for some folks and should be ignored regardless because that can come and go. Personally, I never had the water weight drop but stuck to it and am glad I did.
I'm doing the same thing and my autoimmune inflammation and migraines have both been greatly reduced. I do still have widespread pain and that's just something I'll have to live with, but it's nice to not have inflamed joints and near constant migraines even on meds.
It was my doctor who suggested I try a keto/low carb diet to see if it would help as I was miserable and housebound about 90% of the time.
I was one of those who did lose a ton of water weight the first couple of weeks. At least twenty pounds as I had a lot of swelling in both legs.
The last month or so I have been experimenting with carb levels a bit, but even at Thanksgiving when I had a bit over 40 net carbs I still managed to lose nearly 2 pounds that week. However, I've also had three cheat days - Halloween, to try a new Asian place, and to have a McRib - and all three times the next couple of days my joints were red, swollen, and I was practically bedridden again.
This way of eating works for me, but I totally understand that it's not a one size fits all thing.5 -
Apparently, some of you haven't heard of Dr Eric Berg...Youtube. You're welcome!29
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tramaine_21 wrote: »Apparently, some of you haven't heard of Dr Eric Berg...Youtube. You're welcome!
This Eric Berg? The chiropractor who was censured and fined by his state's medical board for unethical and illegal practices?: https://www.casewatch.net/board/chiro/berg.shtml33
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