What type of diet are most people doing? Keto? WW? Which is the healthiest?
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I found a Keto calcultor which says I should do 20g carbs, 80 grams protein 100 grams fat =1300 calories per day. I am 5'6" Male, little exercise. I hate the word sedentary.
Does this sound right?
The calories seem low for you. I am the same height and probably 70-80 lbs heavier than you, and that's the amount of calories I get if I choose to lose 2lbs a week. Seems as a male who has less to lose, your calories should be higher.
But if you really, really want to do Keto, I would look at the groups. I think there is a big Keto one with other people doing the same thing.0 -
I want to cut out sugars and carbs so I can keep insulin low. I have less cravings without sugar. On the other hand, all the years that fats were said to be bad still has an influence on me. How can I eat fats and not affect heart health? It's just so confusing. Cutting calories will allow weight loss, but are the foods we eat optimal for longevity?
I don't think longetivity comes from one source.
Aim to eat a reasonably balanced diet - use any reputable source for general guidelines if you have no idea - keep your weight to healthy level, don't smoke, use sun protection,don't drink to excess, have checkups and preventative tests ( Pap smears, FOBT etc) as recomended.
Those are things you can control. Things like genetics or planes crashing you cannot.
Very little longetivity benifit to any specific diet unless you have medical reason.
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No diet just calories in vs calories out, lower carbs. Still eat what I want within reason. And walk walk walk1
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I want to cut out sugars and carbs so I can keep insulin low. I have less cravings without sugar. On the other hand, all the years that fats were said to be bad still has an influence on me. How can I eat fats and not affect heart health? It's just so confusing. Cutting calories will allow weight loss, but are the foods we eat optimal for longevity?
Well, if you look at the Blue Zone populations (i.e. the longest living groups), you'll notice that carbs play a large role in their diet. Low added sugar, but plenty of naturally-occurring ones in fruits and vegetables.7 -
For weight loss: eat whatever you want as long as it fits your daily calorie limit.
For overall health: the diet recommended by most nutritionists and researchers for best overall health and disease prevention is a diet with a balance of proteins, carbs, and fat (you can look up recommended percentages online); rich in fruits, vegetables, whole grains, legumes, and nuts; with low to moderate amounts of animal products; and limiting refined grains, processed sugar, food additives, and so on.1 -
estherdragonbat wrote: »I want to cut out sugars and carbs so I can keep insulin low. I have less cravings without sugar. On the other hand, all the years that fats were said to be bad still has an influence on me. How can I eat fats and not affect heart health? It's just so confusing. Cutting calories will allow weight loss, but are the foods we eat optimal for longevity?
Well, if you look at the Blue Zone populations (i.e. the longest living groups), you'll notice that carbs play a large role in their diet. Low added sugar, but plenty of naturally-occurring ones in fruits and vegetables.
This is where I would start too, since you seem certain you need to change your diet.2 -
Low fat diets leave me hungry. Adding about a teaspoon of fats to each meal extends both pleasure and satiety, not to mention fat soluble vitamins. Think salad dressing on the salad. Butter on the bread. Cheese with the apple. The. Whole. Egg.
If you want to improve your diet for overall health, I suggest using the choose my plate to balance your meal across the food groups.
https://www.choosemyplate.gov
Both Becel and olive oil are touted to be heart healthy.
But going for regular cardio exercise will do more for your heart health than any one food.2 -
You don’t necessarily need to go full keto in order to benefit from reduced cravings from
cutting back on added sugars. Limiting refined sugars not only reduces my cravings for ultra sweetened foods but also for the foods I associate with them - overly salty and greasy foods which balance the taste. If you have difficulty moderating these foods, cutting back on them may help you. If this way of eating works for you, don’t let others tell you how to eat.2 -
I'm doing the master cleanse.8
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FemmeBritt wrote: »I'm doing the master cleanse.
Oh no, why?4 -
FemmeBritt wrote: »I'm doing the master cleanse.
Eat enough fiber, and you will cleanse... 😁2 -
or a bowl or two of stewed prunes
or 1/2 kg of licorice.
Or, if you really have a serious issue with constipation, use a sensible amount of laxative medication.
You do not need a master cleanse - that is just silly nonsense.1 -
paperpudding wrote: »or a bowl or two of stewed prunes
or 1/2 kg of licorice.
Or, if you really have a serious issue with constipation, use a sensible amount of laxative medication.
You do not need a master cleanse - that is just silly nonsense.
Licorice. Really? Black, I assume.0 -
Yes. licorice is known to have mild laxative effect on many people, in large quantities.
Strong black licorice more so, I presume.1 -
The best diet is the one you can continue on for the rest of your life.
If you can eat keto for the rest of your life, then it would be a great way to lose weight and keep it off. Otherwise it is just losing weight.2 -
paperpudding wrote: »Yes. licorice is known to have mild laxative effect on many people, in large quantities.
Strong black licorice more so, I presume.
Ahh. Didn’t know this could help me.
I think the sugar free gummi bears work for me better. I have tried to like black licorice but I just can’t, too salty.1 -
I found a Keto calcultor which says I should do 20g carbs, 80 grams protein 100 grams fat =1300 calories per day. I am 5'6" Male, little exercise. I hate the word sedentary.
Does this sound right?
No, not really. I'm a 5'5" 63 year old woman. I'd lose too fast on 1300 net. Men generally need a minimum of 1500 for adequate nutrition (I understand that you're not tall.)
And don't think about "exercise", unless you like looking at it that way. Just think about moving more, in ways that are fun for you, personally. It could be almost anything: Carpentry, gardening, dancing, playing rock'n'roll drums, martial arts, or any of a zillion more. Besides fun activities like that, move more throughout your day (ideas here: http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/). Those things will let you eat more, while still losing at a reasonable rate.
I used this eating plan to lose almost 1/3 of my body weight in just less than a year at age 59-60 (after being obese for decades, not to mention hypothyroid), and to stay at a healthy weight for 3 years since:
https://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm
If you just want to "do keto" or you have medical problems for which it may be a solution, or if eating lots of vegetables, grains, fruits and such make you crave carbs or make it hard to control your appetite, then keto may be right for you. Otherwise, it's not necessary to do keto or even low carb to lose weight. I lost weight eating close to 200g carbs most days. The eating plan at the link above will - amazingly enough - work for low carb or moderate-all-macros plans (among others), whatever keeps you full and happy.
Best wishes!
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I've been doing Keto for a few years. I started it to address climbing BG levels. I continue it to maintain lower BG and insulin for better health, it reduces my inflammation and pain, and it reduces my appetite so weight man agent is easier. Ymmv
I recommend reading Big Fat Surprise. It goes into the history of where the old low fat dogma came from and why it may not be ideL, good book.1 -
I do calorie counting, in combination with intermittent fasting. Personally, too many restrictions on what I'm allowed and not allowed to eat makes me OBSESSIVE, so I try to base things off a general deficit and be as balanced with my nutrition as I can.1
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I personally don't follow a diet because I'm the kind of person to feel stressed and restricted by pre-set rules. I like to make my own rules and flexibly adapt them whenever needed. Since all that is needed for weight loss is a calorie deficit (which is what happens in every single diet on the planet that results in weight loss), the rest is up to you and your preference.
1. Do you like the peace of mind of having a rigid pre-defined structure where you don't have to think too much about your food and don't mind certain restrictions? If so, what kinds of limitations would be easier for you to implement? By answering these questions you can pick any named diet that fits your preferences and feels easier than other diets (this could be keto or any other diet). You may still need to count your calorie to make sure you're not overeating.
2. If you would rather have ultimate flexibility with the trade-off that you will have to think and plan what foods are worth having on any particular day? In that case, just count the calories in whatever foods you decide to eat and make sure you're within your calorie budget.
3. If you like something hybrid, make certain rules or sustainable restrictions for yourself that make it easier for you to stick to your diet. This way you get to eat flexibly, but with structure. Logging your food and staying within your calorie budget, of course.
My personal approach is a mish-mash of 2 and 3. I usually hate being restricted, but I have times where I feel I'm too unhinged and need a bit of structure, so I have slightly stricter rules sometimes that I wouldn't otherwise have (example, a hard limit of 2 pieces of fruit a day for a while when I notice more than a third of my calorie budget is sunk into fruits and it's affecting my protein intake).
ETA: as for what is the healthiest diet, any diet is as healthy as you make it. This includes mental and social health. If you're out with friends for chicken wings and it makes you feel stressed that you can't partake, or worse, you find yourself saying no to social opportunities in fear food, then it's not really a healthy diet regardless of how many nutrients you cram into it. A healthy diet is any diet that provides you with sufficient nutrients but is also sustainable and not very stressful. This can be literally any diet or way of eating on the planet depending on your personality, tendencies, and how you react mentally and physically to a diet.5 -
Last night was a disaster for me. I was following my low carb high fat macros until I attended a farewell party for leaving my job. We had appetizers like pretzel fondue, and I also had a few martinis. That was last night, today is today. :-)2
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Last night was a disaster for me. I was following my low carb high fat macros until I attended a farewell party for leaving my job. We had appetizers like pretzel fondue, and I also had a few martinis. That was last night, today is today. :-)
Maybe that's a sign.... just saying... if you were "flexible" no problem as long as you stick to your calories.3 -
psychod787 wrote: »Last night was a disaster for me. I was following my low carb high fat macros until I attended a farewell party for leaving my job. We had appetizers like pretzel fondue, and I also had a few martinis. That was last night, today is today. :-)
Maybe that's a sign.... just saying... if you were "flexible" no problem as long as you stick to your calories.
I was flexible, but I certainly didn't stick to my calories. It's like I threw everything I learned out the window. I didn't want to "deprive" myself of enjoying the foods everyone else were having. On top of all of the apps, I had a bacon cheeseburger with the bun. OMG, so good, but I got it out of my system.2 -
I started a balanced food plan (with journaling every single day--the good, the bad and the ugly--on MFP), exercise (now at 4-5 times a week at the gym and walking 1 hour every day with my dog) on 12/27/17. In a 1 year period I lost 51 pounds. I eat from 1500 - 2000 calories per day with emphasis on protein and very few processed carbs. When I started at the gym my exercise was getting in and out of the equipment. When I started walking I could barely get a lap around the block. Now, I have lost almost 12 inches around my waist, can walk for up to 90 minutes and a pretty good pace and am not winded. I am 63 years old, not exactly a spring chicken. I haven't felt this good in 25 years. There are good days and not so good days. What I like about MFP is that every day is a new day. Find your balance and persevere. Hope this helps.4
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Keto Diet high fat 60% protein 25% carbs 15% especially if diabetic type 2. Watch medication as you may have to reduce.3
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psychod787 wrote: »Last night was a disaster for me. I was following my low carb high fat macros until I attended a farewell party for leaving my job. We had appetizers like pretzel fondue, and I also had a few martinis. That was last night, today is today. :-)
Maybe that's a sign.... just saying... if you were "flexible" no problem as long as you stick to your calories.
I was flexible, but I certainly didn't stick to my calories. It's like I threw everything I learned out the window. I didn't want to "deprive" myself of enjoying the foods everyone else were having. On top of all of the apps, I had a bacon cheeseburger with the bun. OMG, so good, but I got it out of my system.
Sometimes not sticking to your calories (or more accurately, allowing yourself more calories) is the right move. It's not a disaster, it's how food management for life works. If you don't live in a bubble you need to understand that it's normal to allow yourself more calories sometimes. As long as you aren't overeating consistently, the occasional higher calorie day is a drop in the bucket.6 -
Calorie Deficit supported by daily exercise and using tracker with myfitnesspal1
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Did Keto and it works but reached a plateau as I did not have a plan and lost interest in the strict regime.
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