Keto diet -pros and cons

dillianavramov wrote: »

High protein makes it an Atkins diet whose goal is not to put you in a state of ketosis. Nutritional ketosis actually aims to put you in ketosis, which requires protein moderation.

Induction Atkins basically is keto. Later Atkins has you increase carbs to find a workable level for you.

There's also no particular benefit to being in ketosis, the benefit (for those for whom it benefits) are likely because very low carbs can reduce hunger in many.

See: http://www.tuitnutrition.com/2016/01/dont-be-a-ketard1.html

I saw you recommending over 80% fat, and if someone gets about 5% carbs, that's going to likely shortchange you on protein, ESPECIALLY people eating low cals.

And protein is MORE important for maintaining muscle on keto, not less.

Here's a discussion of one study indicating that, there are others: http://caloriesproper.com/protein-ketosis-and-lean-mass/

Also note that most of the low carb diet studies showing that people naturally tended to eat less involved comparisons where they were eating MORE protein than the other group.

TeaBea wrote: »

Gisel2015 wrote: »

I never did keto (I don’t think that it was around 9 years go), and I am not planning to follow that diet anytime soon either. Not only because I am already in maintenance, but because I don’t like the food limitations that the diet requires.

I don’t feel good with too much fat (Keto) just like I don’t feel good with too many carbs. I need to keep a balance, and I do better when my carbs and protein are around the 35% level for both, and fat is about 30%.

I like fruits and vegetables (fiber), and I enjoy yogurt and cheese; and even when I don’t eat pasta or a lot of deserts, and I eat potatoes, beans and rice on occasion, I still want to have the flexibility to enjoy them if I want to. I don’t care for any diet that restricts foods and nutrients, unless it is for medical reasons.

Keto has been around since the 1920's. Initially a diet for people with epilepsy. Medicines at that time were less effective than now.

Not for me. Basically if I won't do it forever, I won't do it to lose weight.

Ketogenic diets have been around longer than that, but it was just called eating seasonally or locally.

You are right that it is often very effective for epileptics and with much fewer side effects than the drugs.

As other folks here have said, it all depends on what works for your body and your tastes.
Personally, I tried strict keto and it didn't work well for me. I felt high anxiety and had no appetite, which is fine for calorie restriction but not so good to have energy for your workouts. Even after the initial week of "keto flu" symptoms I just.... didn't feel like eating, food was really unappealing to me and I had to force myself to get something to eat so my body didn't just cannibalize my muscles. I lost a lot of weight in a month, then gained it all back when I gave up because I just didn't feel good from the diet and couldn't keep it up.

I've lost 30 lbs over the past 5 months and am still going on a less restrictive low carb diet of 50-65 net carbs a day. I just found out through trial and error that I personally feel best eating my calorie goal in that range of carb. I actually like low carb because it's good for keeping your appetite under control, keto just takes it to too much of an extreme for me. I still use a lot of keto recipes but then I'll also allow myself some delicious fruits & vegetables and the occasional whole grains.

teslac0ils wrote: »

As other folks here have said, it all depends on what works for your body and your tastes.
Personally, I tried strict keto and it didn't work well for me. I felt high anxiety and had no appetite, which is fine for calorie restriction but not so good to have energy for your workouts. Even after the initial week of "keto flu" symptoms I just.... didn't feel like eating, food was really unappealing to me and I had to force myself to get something to eat so my body didn't just cannibalize my muscles. I lost a lot of weight in a month, then gained it all back when I gave up because I just didn't feel good from the diet and couldn't keep it up.

I've lost 30 lbs over the past 5 months and am still going on a less restrictive low carb diet of 50-65 net carbs a day. I just found out through trial and error that I personally feel best eating my calorie goal in that range of carb. I actually like low carb because it's good for keeping your appetite under control, keto just takes it to too much of an extreme for me. I still use a lot of keto recipes but then I'll also allow myself some delicious fruits & vegetables and the occasional whole grains.

This is highly individual though. Carbs have a high satiety level for me and I do really well with a woe that includes 200+ carbs a day.

Pros
- Keto diets tend to help people who have difficulty moderating. (eg. can't just have one chip/donut)
- a lot of flavorful options are on the table
- You typically do not have to focus on calorie counting as the a caloric deficit often occurs naturally
- Reduced cravings
- The state of ketosis often result in a naturally suppressed appetite
- many experience rapid weightloss

Cons
- Not great for those who have difficulty abstaining (eg. the thought of not eating chips causes them to eat it)
- restricted diet, very limited sweets and starches
- not socially accepted
- Not very flexible (low tolerance for cheating)
- requires some study to understand the diet (low carb does not necessarily mean ketogenic)

Orphia wrote: »

Keto is so restrictive and complicated with so many rules about foods you can and cannot eat, I'm starting to think that despite the many threads and articles on it (that are btw lacking the required information), the number of people that have definitively stayed in actual ketosis for longer than a few weeks are so small that any "success" from it is literally and statistically insignificant because to get that "success" you'd actually have to be able to follow it first.

"My hairdresser's neighbour's sister lost 18 lb in a month on Keto." I bet she wasn't in ketosis and she was just crash dieting like any other diet rumour going round.

I dont think keto has more complications than other diets. If people over complicate things, it is not out of necessity.

Normal moderation and calorie restriction might come down to restrict all calories somewhat, except protein, and perhaps restrict highly processed and refined foods more so than whole foods.

Keto might come down to restrict carbs to below 20-50g, and replace some with fat if that creates too large of a caloric deficit, and perhaps restrict highly processed and refined carbs more so than whole foods.

Eat this and not that details and rules are more about diet gurus making a buck, and is true in all diets, not just keto.

I think keto is just as successful in the long term as any diet. Perahaps a bit more so when medically prescribed like in the virta health 1 and 2 year studies for t2ds. When it co.es to health, people may be more motivated.

allysasmith105 wrote: »

Hi,
I’m looking to lose around 40-50 pounds. Currently , I am watching my caloric intake. Meaning, I eat foods that I like, just count my Calories and stick to my daily allowance. I’ve heard mixed reviews on the Keto diet. What are the long term effects? For those have done Keto, is it hard to stay consistent? Those who aren’t on the Keto diet, what works for you? Any pros vs cons on this diet would be greatly appreciated

@allysasmith105 welcome to MFP forums.

Since Oct 2014 I have been living in at state of nutritional ketosis but eating in the the 3000 daily calorie range. Initially I was hoping for pain management for my Ankylosing Spondylitis form of arthritis to avoid having to start Enbrel injections for pain management. Just last month I started to eat more than 50 grams of carbs daily only eating whole foods more around 150 grams of carbs daily mainly from fruit of the holidays. Blood pressure started to the high side, headaches started to return and worse of all my ankles started to swell with pitting edema like in my pre Keto days but back at 50 grams of carbs daily those issues have once again resolved at 50 grams of daily carbs.

At the age of 68 I try to make life more simple with less stress so I do a simple version of Keto that has worked fine for over 4 years now. I eat no foods containing added sugars. I eat no foods containing any form of any grain which was once my major source of carbs when my Way Of Eating was High Carb High Fat. Naturally I have to keep my daily carbs at or under 50 grams a day to trigger ketosis.

In my case on this WOE I did lose 40-50 pounds but without intent and have maintained that loss for over 3 years now.

Now I eat this WOE because two weeks after I started it my pain stopped getting worse after 40 years and then started dropping like a rock. 30 days into Keto I told the doctors I would past on started the Enbrel injections;

I stick with Keto for pain management mainly and it has cut out my need to measure and count what I eat. No cravings and no going hungry was a new experience back in 2014 that continues in my case today.

Keto is the most simple WOE I have found but I knew I was dying prematurely if I did not do something different back in 2014.

If one has done keto for 4-5 years it is because it works for them. Is keto for you there is only one way to find out as you know. I strongly suggest you do not use anonymous advice about the best Way Of Eating but read what professionals as in doctors and other health care providers have to say who are ketogenic or have eaten this way. This info is all over the web as well as on MFP.

My personal observation is people without any health concerns that Keto may help or fully resolve tend to not stick with keto for the long haul.

Remember Keto is not magic but just another WOE. If it works for you or not will most likely be known after the first 90 days of full time nutritional ketosis. If keto does not work out for you that are a million other WOE's you can try or just stick with the one that is working for you at this time.

Best of success. The Keto groups in the MFP subforums have links to medically based keto resources.

nvmomketo wrote: »

TeaBea wrote: »

Gisel2015 wrote: »

I never did keto (I don’t think that it was around 9 years go), and I am not planning to follow that diet anytime soon either. Not only because I am already in maintenance, but because I don’t like the food limitations that the diet requires.

I don’t feel good with too much fat (Keto) just like I don’t feel good with too many carbs. I need to keep a balance, and I do better when my carbs and protein are around the 35% level for both, and fat is about 30%.

I like fruits and vegetables (fiber), and I enjoy yogurt and cheese; and even when I don’t eat pasta or a lot of deserts, and I eat potatoes, beans and rice on occasion, I still want to have the flexibility to enjoy them if I want to. I don’t care for any diet that restricts foods and nutrients, unless it is for medical reasons.

Keto has been around since the 1920's. Initially a diet for people with epilepsy. Medicines at that time were less effective than now.

Not for me. Basically if I won't do it forever, I won't do it to lose weight.

Ketogenic diets have been around longer than that, but it was just called eating seasonally or locally.

Not really. People ate plenty of carbs in the winter/early spring like root veg, grains, peas, beans and lentils, etc.

Depending on the period being discussed, many people might not have had access to much meat at all. And of course in Europe in early spring during the middle ages people would give up eggs, dairy, and meat (Lent), so clearly they can't have had only those things available to eat.

In areas where the diet otherwise would be ketogenic, people seem to adapt by becoming less likely to go into ketosis, which is interesting.

I would agree in much of the past, on average, people went in and out of ketosis more commonly than now, because of food scarcity.