Keto diet
Replies
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1200 calories is way too low. For a male the minimum is 1800. Slowing down metabolism due to low calories is a thing and will lead to a yo-yo effect, once you go back to what your normal meals look like. Women can go lower, but not below 1200. Drastic caloric restrictions do not work long term. Try increasing activity level instead to create a caloric deficit. To lose 25-30 pounds while keeping your sanity give yourself enough time, 1-2 pounds per week.5
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Sandeeng84 wrote: »For those who mention long term vs short term. The reason I’m not sticking to it long term is because it’s not safe.
Deliberate exercise and UNDER 1200 calories? You're right, that's not long term, nor is it safe unless you are something like 4'8" tall.
Here's what works for 10's of thousands on MFP users. Put your age, height, weight, etc in MFP Then choose no more that 1 pound a week loss for your weekly goal. That's where people with 25-30 pounds to lose should be. As you get closer to goal, weight loss slows. Expect something like 1/2 pound a week when you get to 10 pounds to lose.
Then log deliberate exercise and eat 50% of those calories too. Only 50% because exercise calorie estimations are often generous. Then after several weeks tweak that 50% up or down based on actual weight loss goals.
Focus on filling foods. The components are protein, fiber and fat. It's a different combination for everyone, so tweak choices over time. You will learn the "perfect" diet for you.
You hear lots of stories about how "fast" you lose weight doing keto. But keep in mind it's water weight initially. Your body is using up glycogen stores. Google low carb flu. This is not permanent, nor is it fat loss.9 -
People ask why start Keto if it’s not long term? Well I’m looking for an alternative to weight loss other than calorie counting. When I enter my height and weigt and activity level in MFP I did select the option for 1 lb a week and 1200 is what MFP gave me. Although I have a calorie goal to stay under 1200 I tend to eat 1200-1300. I feel like I need to start Keto because I think it’ll help me lose a little more weight instead of plateauing or yo yo. I do weigh myself once a week. I feel that once I’ve lost weight on Keto then I can keep it off better. From what I hear keto is not safe doing it long term.14
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Sandeeng84 wrote: »People ask why start Keto if it’s not long term? Well I’m looking for an alternative to weight loss other than calorie counting. When I enter my height and weigt and activity level in MFP I did select the option for 1 lb a week and 1200 is what MFP gave me. Although I have a calorie goal to stay under 1200 I tend to eat 1200-1300. I feel like I need to start Keto because I think it’ll help me lose a little more weight instead of plateauing or yo yo. I do weigh myself once a week. I feel that once I’ve lost weight on Keto then I can keep it off better. From what I hear keto is not safe doing it long term.
Well it is safe to do long term but unless you just want some additional water weight loss, keto is not a diet that will yield faster fat loss. And many people still get plateaues or even weight gain on keto diets.
Ultimately, you have to find your happy medium. My wife hated calorie counting, so she does WW. Others like carb couting and others just use intermittent fasting. Unfortunately, you may need to try a few styles until you find it sustainable.10 -
Sandeeng84 wrote: »People ask why start Keto if it’s not long term? Well I’m looking for an alternative to weight loss other than calorie counting. When I enter my height and weigt and activity level in MFP I did select the option for 1 lb a week and 1200 is what MFP gave me. Although I have a calorie goal to stay under 1200 I tend to eat 1200-1300. I feel like I need to start Keto because I think it’ll help me lose a little more weight instead of plateauing or yo yo. I do weigh myself once a week. I feel that once I’ve lost weight on Keto then I can keep it off better. From what I hear keto is not safe doing it long term.
Keto, calorie counting... it all works the same way. As long as you are consistently eating at a deficit you will not plateau. I dont know what you mean by yo-yo, as jumping on a fad diet for a couple of months with no intention of sticking with it is literally the definition of yo-yo dieting. Just like with any diet, the only way to keep the weight off is by avoiding a calorie surplus. There is nothing magical about keto that will help you lose weight or keep it off.
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Sandeeng84 wrote: »People ask why start Keto if it’s not long term? Well I’m looking for an alternative to weight loss other than calorie counting. When I enter my height and weigt and activity level in MFP I did select the option for 1 lb a week and 1200 is what MFP gave me. Although I have a calorie goal to stay under 1200 I tend to eat 1200-1300. I feel like I need to start Keto because I think it’ll help me lose a little more weight instead of plateauing or yo yo. I do weigh myself once a week. I feel that once I’ve lost weight on Keto then I can keep it off better. From what I hear keto is not safe doing it long term.
Keto isn't a weight loss plan in itself. You can gain weight in ketosis. You still need to count calories on Keto if you're trying to lose weight. Many find it's easier to eat less on keto is why it's used to lose weight.
On another note, if you are logging 1200-1300 cal/per day and aren't satisfied with your weight loss, you almost certainly have issues logging food. You're very likely eating more than you're logging and don't realize it. If you are struggling to lose or are plateauing, I'd look there first.10 -
Keto does not mean unchecked eating. You will still gain weight if you are in caloric surplus. Many find themselves feeling more satiated or with less appetite, so they don't eat as much and as often on keto. Stable blood sugar levels makes you less prone to ravenous hunger that typical caloric restriction tends to cause.
You can try intermittent fasting in lieu or together with keto for a few weeks and see how you feel on it. If you find it is not your cup of tea, you don't have to stick with it. Just give it a go.
MFP suggestion is a tad too low. It suggested I eat 1500 calories, but I am losing weight on keto while eating 1800. I skip breakfast so my first "meal" - BP coffee or bone broth is at 10 AM. Next meal is around 3-4 PM and I wrap my day at 6 PM. So it is 16 hours of fasting and 8 hours of eating.5 -
Teabythesea_ wrote: »Sandeeng84 wrote: »My goal is to lose 25-30 lbs. Right now I’m just doing cardio 30 mins a day 4xweek and counting calories to be under 1200
Under 1200 calories? You should be eating at least 1200 and some of your exercise calories. With into 25-30 lbs to lose you can expect it to be slow. Eating so little or jumping on a fad diet for a couple months to lose quickly is not the proper way to go about it.
^This.3 -
Do you find fat satiating? Do you feel full (and stay that way for quite some time) after eating something with a lot of fat?
Keto “works” because many (but not all by any stretch of the imagination) are satiated by fat. This helps control appetite - which makes it easier to maintain a calorie deficit.
Fat is very calorie dense. So you don’t get as much volume of food on a keto diet. I’m satiated by volume (and fiber). Keto is a massive fail for me because I am constantly hungry and it’s MORE difficult for me to maintain a calorie deficit.
People in the first few weeks of keto will see massive “weight” loss because the reduction in carb intake leads to big water loss.
Before jumping on the keto train, figure out if you find fat satiating. Does stirring 120 calories of oil into your coffee keep you full until lunch? If not-then keto maybe isn’t going to be all that helpful in helping you maintain a calorie deficit (which is how you lose weight).
Also-my net calorie goal is 1200 (to lose less than a pound a week). I eat that PLUS my exercise calories. I lose at a reasonable, sustainable rate and eat all kinds of different foods - including cake, donuts, ice cream (although not as often as I might like). MOST of what I eat is “healthy” because that’s what I need to eat to get all my nutrients and be satisfied on a smaller calorie allowance.
If you find fat really satiating, and think you can go without carbs (meaning pretty much all of them-including lots of healthy things like fruits, a lot of veggies, whole grains, beans/lentils, etc) give it a go. But know your initial losses will be water and when you add carbs back in-that same water will come back.
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Sandeeng84 wrote: »For those who mention long term vs short term. The reason I’m not sticking to it long term is because it’s not safe.
eating under 1200 calories isnt safe either. unless you are very short,elderly and sedentary and an outlier or under a drs strict care and observance3 -
dillianavramov wrote: »Keto does not mean unchecked eating. You will still gain weight if you are in caloric surplus. Many find themselves feeling more satiated or with less appetite, so they don't eat as much and as often on keto. Stable blood sugar levels makes you less prone to ravenous hunger that typical caloric restriction tends to cause.
You can try intermittent fasting in lieu or together with keto for a few weeks and see how you feel on it. If you find it is not your cup of tea, you don't have to stick with it. Just give it a go.
MFP suggestion is a tad too low. It suggested I eat 1500 calories, but I am losing weight on keto while eating 1800. I skip breakfast so my first "meal" - BP coffee or bone broth is at 10 AM. Next meal is around 3-4 PM and I wrap my day at 6 PM. So it is 16 hours of fasting and 8 hours of eating.
Not disputing your overall points, but simply replying to the bolded.
For many/most of us, calorie counting, with a sensible weight loss target, does not make us "prone to ravenous hunger" because of "typical caloric restriction".
Some people find keto-style eating to be very satiating, and that's great. I don't question them about that. But please don't try to convince people that those of us who choose simple calorie restriction are "typically" white-knuckling our way through ravenous hunger.
With any change in habits oriented toward weight loss, there may be a short adaptation of a week or two, where the old habits die hard for one reason or another, or new ones throw up challenges. Some people will be a little crave-y at first, some people will need to fine-tune electolytes to eliminate "keto flu", some adjust the timing and proportion of their foods, etc.
There may be a few people who experience "ravenous hunger" at any level of calorie restriction. I don't know. I do know that lots of people here don't experience that once they've adopted a sensible weight loss rate, and found a combination of foods/timing that keeps them satiated.
For some, that combination involves very structured plans like IF or keto; for some, like me, we just happily eat less of pretty much the same foods we always ate, within pretty much the same meal/snack timing. (I was quite contented during a year of weight loss, and 3 years of maintenance since, using just that strategy.)
The bolded is a misrepresentation.12 -
jasonpoihegatama wrote: »as you may hear 1200 may be to low if you are active. And keto is low carb high protein. The Atkins diet is high in fat.
keto is low carbs,high fat and moderate protein but there are other forms of keto.2 -
dillianavramov wrote: »1200 calories is way too low. For a male the minimum is 1800. Slowing down metabolism due to low calories is a thing and will lead to a yo-yo effect, once you go back to what your normal meals look like. Women can go lower, but not below 1200. Drastic caloric restrictions do not work long term. Try increasing activity level instead to create a caloric deficit. To lose 25-30 pounds while keeping your sanity give yourself enough time, 1-2 pounds per week.
well the OP is female and the minimum for a male is 1500 and 1200 for a woman and those are calories for someone very short,sedentary,elderly or a combo of those things.as for 25-30 lbs to lose 2 lbs a week is not recommended . 2 lbs is for those with more than 75 lbs to lose. .5 lb to maybe 1 lb per week would be safe. until op got down to the last 15 or less4 -
dillianavramov wrote: »Keto does not mean unchecked eating. You will still gain weight if you are in caloric surplus. Many find themselves feeling more satiated or with less appetite, so they don't eat as much and as often on keto. Stable blood sugar levels makes you less prone to ravenous hunger that typical caloric restriction tends to cause.
You can try intermittent fasting in lieu or together with keto for a few weeks and see how you feel on it. If you find it is not your cup of tea, you don't have to stick with it. Just give it a go.
MFP suggestion is a tad too low. It suggested I eat 1500 calories, but I am losing weight on keto while eating 1800. I skip breakfast so my first "meal" - BP coffee or bone broth is at 10 AM. Next meal is around 3-4 PM and I wrap my day at 6 PM. So it is 16 hours of fasting and 8 hours of eating.
intermittent fasting isnt going to make a difference either(30+ year veteran IF here). its just a time in which you eat your meals. it wont yield more weight or fat loss either and you can also gain weight fasting as well. it will stable peoples blood sugar IF they have a blood sugar issue. and IF wont necessarily make everyone feel less hungry either. for some they will have the opposite effect
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dillianavramov wrote: »Keto does not mean unchecked eating. You will still gain weight if you are in caloric surplus. Many find themselves feeling more satiated or with less appetite, so they don't eat as much and as often on keto. Stable blood sugar levels makes you less prone to ravenous hunger that typical caloric restriction tends to cause.
You can try intermittent fasting in lieu or together with keto for a few weeks and see how you feel on it. If you find it is not your cup of tea, you don't have to stick with it. Just give it a go.
MFP suggestion is a tad too low. It suggested I eat 1500 calories, but I am losing weight on keto while eating 1800. I skip breakfast so my first "meal" - BP coffee or bone broth is at 10 AM. Next meal is around 3-4 PM and I wrap my day at 6 PM. So it is 16 hours of fasting and 8 hours of eating.
Not disputing your overall points, but simply replying to the bolded.
For many/most of us, calorie counting, with a sensible weight loss target, does not make us "prone to ravenous hunger" because of "typical caloric restriction".
Some people find keto-style eating to be very satiating, and that's great. I don't question them about that. But please don't try to convince people that those of us who choose simple calorie restriction are "typically" white-knuckling our way through ravenous hunger.
With any change in habits oriented toward weight loss, there may be a short adaptation of a week or two, where the old habits die hard for one reason or another, or new ones throw up challenges. Some people will be a little crave-y at first, some people will need to fine-tune electolytes to eliminate "keto flu", some adjust the timing and proportion of their foods, etc.
There may be a few people who experience "ravenous hunger" at any level of calorie restriction. I don't know. I do know that lots of people here don't experience that once they've adopted a sensible weight loss rate, and found a combination of foods/timing that keeps them satiated.
For some, that combination involves very structured plans like IF or keto; for some, like me, we just happily eat less of pretty much the same foods we always ate, within pretty much the same meal/snack timing. (I was quite contented during a year of weight loss, and 3 years of maintenance since, using just that strategy.)
The bolded is a misrepresentation.
I am one of those who are revenous while doing low carb or keto. Fat doesn't satiate me, which is why i went off of UD2 and went back to 3 meals with a focus on protein and fiber (the universal satiating nutrients).6 -
dillianavramov wrote: »Keto does not mean unchecked eating. You will still gain weight if you are in caloric surplus. Many find themselves feeling more satiated or with less appetite, so they don't eat as much and as often on keto. Stable blood sugar levels makes you less prone to ravenous hunger that typical caloric restriction tends to cause.
You can try intermittent fasting in lieu or together with keto for a few weeks and see how you feel on it. If you find it is not your cup of tea, you don't have to stick with it. Just give it a go.
MFP suggestion is a tad too low. It suggested I eat 1500 calories, but I am losing weight on keto while eating 1800. I skip breakfast so my first "meal" - BP coffee or bone broth is at 10 AM. Next meal is around 3-4 PM and I wrap my day at 6 PM. So it is 16 hours of fasting and 8 hours of eating.
Not disputing your overall points, but simply replying to the bolded.
For many/most of us, calorie counting, with a sensible weight loss target, does not make us "prone to ravenous hunger" because of "typical caloric restriction".
Some people find keto-style eating to be very satiating, and that's great. I don't question them about that. But please don't try to convince people that those of us who choose simple calorie restriction are "typically" white-knuckling our way through ravenous hunger.
With any change in habits oriented toward weight loss, there may be a short adaptation of a week or two, where the old habits die hard for one reason or another, or new ones throw up challenges. Some people will be a little crave-y at first, some people will need to fine-tune electolytes to eliminate "keto flu", some adjust the timing and proportion of their foods, etc.
There may be a few people who experience "ravenous hunger" at any level of calorie restriction. I don't know. I do know that lots of people here don't experience that once they've adopted a sensible weight loss rate, and found a combination of foods/timing that keeps them satiated.
For some, that combination involves very structured plans like IF or keto; for some, like me, we just happily eat less of pretty much the same foods we always ate, within pretty much the same meal/snack timing. (I was quite contented during a year of weight loss, and 3 years of maintenance since, using just that strategy.)
The bolded is a misrepresentation.
I am one of those who are revenous while doing low carb or keto. Fat doesn't satiate me, which is why i went off of UD2 and went back to 3 meals with a focus on protein and fiber (the universal satiating nutrients).
Fat doesn't satiate me either. When I did keto, I was eating at maintenance (close to it), so I wouldn't quite say I was ravenous. But I certainly wasn't satisfied.
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Two to three months is only enough time to get to the good stuff. A fabulously successful and buff weight loser here does keto 9 months a year and eats all the wonderful things from October 1 to January 1.
You'll have to count carbs, net carbs especially. You may find yourself being satisfied with barely 1000 calories in a day. You'll have to eat a lot more salt. You may spend more of your nights sleeping. I know not every busy dude has time for that. You could find your libido more active.10 -
If you want a short term keto plan, Atkins might be the way to go. The induction or phase 1 is ketogenic and then it has you bring carbs back in as desired.
As a short term weight loss goal, I would not advise keto, and I been keto (safely and healthfully) for years. Without an exit plan, you would be more likely to regain your weight. It is probably smarter to start as you mean to continue.
Plus there is an adaptation time to ketosis. In the first few weeks you need to get electrolytes balanced with extra sodium and magnesium. In that time you may feel added fatigue or slight weakness as the body adapts to fat burning. Fat adaptation can take a few months. You might be quitting when you get there.
Phinney and Volek advise moderate protein if you do decide to start. By moderate, they mean to figure out what is enough protein when at maintenance and stick with that while losing. If 100g is good for maintaining then use that for losing. While losing it we bump up your protein macro to 25-35%, but it is better than too little. At maintenance, protein may look more like 20-25%.
And while high protein (in excess of 200+g of protein) may lower your ketones somewhat, it is not an issue for most unless you need ketones for a health issue. Some diabetics will have insulin and BG levels affected a lot by protein but the only way to know is to test your BG before and after meals. Not all (or even most) have a large reaction.7 -
Three years ago I did lose 60 pounds doing a standard diet of chicken breasts and veggies, oats, yogurt and blueberries, protein shakes (high protein, moderate to high carbs, low fat) and split my 1500 calories into 3 meals and two snacks (gym culture claimed you need protein every two to 3 hours or your muscles would melt). Did light cardio daily and some resistance training.
While doing it I had afternoon crashes at work, felt tired, I hated coworkers and family alike because they got to eat while I felt always hungry (I was literally eye *kitten* their lunches while I poked at my 300 calorie speck of food and chowed on romaine lettuce.
Stress at work and internal discomfort led to a job burnout and depression and anything I was doing before, I didn't want to do anymore. Three months later I was back in my former weight.
I am endomorph, and I do like to eat a lot, quite the carnivore. I developed a taste for fattier foods quite easy. I am down 10 pounds in a week's time (I know initially it is mostly water weight), sleep better, eat a substantial meal 2 times a day and feel much better about myself and the world in general. For my body type IF is easy and is effective.
I did try Vince Gironda's Steak and Eggs diet, but could not stick to it, because it became boring fast. And I also did not have the activity and gym routine to make use of all that protein.
Am I saying everyone should eat like me? No. This works for ME. OP asked if she should try keto. My answer, based on my personal experience and collected data, is yes. If you do well on carbs, don't crash and diabetes is not a ghost in the closet, more power to ya.9 -
dillianavramov wrote: »Three years ago I did lose 60 pounds doing a standard diet of chicken breasts and veggies, oats, yogurt and blueberries, protein shakes (high protein, moderate to high carbs, low fat) and split my 1500 calories into 3 meals and two snacks (gym culture claimed you need protein every two to 3 hours or your muscles would melt). Did light cardio daily and some resistance training.
While doing it I had afternoon crashes at work, felt tired, I hated coworkers and family alike because they got to eat while I felt always hungry (I was literally eye *kitten* their lunches while I poked at my 300 calorie speck of food and chowed on romaine lettuce.
Stress at work and internal discomfort led to a job burnout and depression and anything I was doing before, I didn't want to do anymore. Three months later I was back in my former weight.
I am endomorph, and I do like to eat a lot, quite the carnivore. I developed a taste for fattier foods quite easy. I am down 10 pounds in a week's time (I know initially it is mostly water weight), sleep better, eat a substantial meal 2 times a day and feel much better about myself and the world in general. For my body type IF is easy and is effective.
I did try Vince Gironda's Steak and Eggs diet, but could not stick to it, because it became boring fast. And I also did not have the activity and gym routine to make use of all that protein.
Am I saying everyone should eat like me? No. This works for ME. OP asked if she should try keto. My answer, based on my personal experience and collected data, is yes. If you do well on carbs, don't crash and diabetes is not a ghost in the closet, more power to ya.
endomorph isnt a thing when it comes to weight gain or loss and so on. somatypes have been debunked .so your body type has nothing to do with what diet is best for your body type.9
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