Low cal or keto? That's the question!
appledawn0422
Posts: 31 Member
I'm just starting and have 100+ lbs to lose. Which will help me lose weight faster? Which is easier to maintain? Right now I'm doing low cal and am on the track to lose 3 lbs per week. Thanks y'all!
2
Replies
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weight loss is about eating at a calorie deficit consistently over time. you can do that eating whatever.
which is "easier" is the one that keeps you full and satisfied and best able to eat at a calorie deficit over a longer period of time and even stick to a balance of calories in/out during "maintenance". and is completely personal. what works great for one person is a nightmare to another.
You can also START with low carb and see if that works for you. if so then experiment with going even lower carb/keto. you may also find carbs keep you full and happy on the long run and opt to bring more carbs back on board and stick only to calorie deficit (or stick to "just" low carb")
The one thing is lowering your carb intake will often lead to a larger INITIAL drop of water weight but over time that will even out to other methods of weight loss for loss over time. and that water weight would just come back on if you opt off low carb/keto anyway.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p111 -
You're asking a very open ended question. The short answer is BOTH low cal and keto work. It really depends on your goals and tolerances. If you are the type of person who can live with restricted carbohydrate intake, keto is the way to go - many side benefits in addition to weight loss. However, if you can't give up the carbs ( pasta, bread, potatoes, starches in general) then by all means go with calories in vs calories out (CICO) and maintain a doable deficit.
Just a comment in general, I think your target of 3 lbs /wk may be expecting too much. The norm is usually .5 to 1 lb/wk. You say you have 100+ lbs to lose, so it won't happen overnight. You must be patient no matter what course you chose, this is a journey that will come with ups and downs. Also, make smart choices on food. Chose real food and steer clear of processed foods and those specified for "diets". Most contain a lot of other stuff that is not beneficial to your task.
I am not an expert or a guru on this site. There are others much smarter and knowledgeable. Personally, I too have a lot of weight to lose and chose the keto way of eating because I have other goals in addition to weight loss. I am insulin resistant and keto provides the mechanism to get my insulin/glucose levels under control. It also provides great mental clarity and reduced cravings and hunger pangs.
Whichever way you choose, best of luck to you.6 -
You're asking a very open ended question. The short answer is BOTH low cal and keto work. It really depends on your goals and tolerances. If you are the type of person who can live with restricted carbohydrate intake, keto is the way to go - many side benefits in addition to weight loss. However, if you can't give up the carbs ( pasta, bread, potatoes, starches in general) then by all means go with calories in vs calories out (CICO) and maintain a doable deficit.
Just a comment in general, I think your target of 3 lbs /wk may be expecting too much. The norm is usually .5 to 1 lb/wk. You say you have 100+ lbs to lose, so it won't happen overnight. You must be patient no matter what course you chose, this is a journey that will come with ups and downs. Also, make smart choices on food. Chose real food and steer clear of processed foods and those specified for "diets". Most contain a lot of other stuff that is not beneficial to your task.
I am not an expert or a guru on this site. There are others much smarter and knowledgeable. Personally, I too have a lot of weight to lose and chose the keto way of eating because I have other goals in addition to weight loss. I am insulin resistant and keto provides the mechanism to get my insulin/glucose levels under control. It also provides great mental clarity and reduced cravings and hunger pangs.
Whichever way you choose, best of luck to you.
Thank you. Right now I am doing low cal and I eat brown rice, overnight oats and berries but no refined breads or sugars. So I'm lower carb than ever but still don't fit into the keto or even low carb category. I eat between 50-70 carbs per day. My calorie intake has been around the 1200 mark. Give or take 200!
3 lbs per week isn't my target so much as according to my calorie intake and exercise as of the last few days....it's my projected weight loss if that makes sense?
I guess I'm just trying to find out what works for other people to see if what I'm doing is my best option. Thank you for your insight!2 -
weight loss is about eating at a calorie deficit consistently over time. you can do that eating whatever.
which is "easier" is the one that keeps you full and satisfied and best able to eat at a calorie deficit over a longer period of time and even stick to a balance of calories in/out during "maintenance". and is completely personal. what works great for one person is a nightmare to another.
You can also START with low carb and see if that works for you. if so then experiment with going even lower carb/keto. you may also find carbs keep you full and happy on the long run and opt to bring more carbs back on board and stick only to calorie deficit (or stick to "just" low carb")
The one thing is lowering your carb intake will often lead to a larger INITIAL drop of water weight but over time that will even out to other methods of weight loss for loss over time. and that water weight would just come back on if you opt off low carb/keto anyway.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1
That's very true. I have already started and am doing low cal. I watch my carb intake but still eat brown rice, oatmeal, and fruit. Nothing refined or white. I'm just wondering if one works better than the other for extreme amounts of weight to lose? Thank you!!0 -
Do you mean "calorie counting" rather than "low cal" in your question?
One and only way to lose weight:
Consume fewer calories than you expend.
Ways of potentially controlling calorie intake:
Keto
Low Carb
Low Fat
Calorie Counting
"Clean Eating" (not firmly defined)
many others
Any way of eating that you use has to be in portion amounts that are low cal (as in, lower calories than your body needs to maintain your current weight) in order for you to lose weight.
ETA: I lost ~140 pounds while calorie counting with MFP's default macros of 50% carbs-20% protein-30% fat.7 -
The way of eating that you can stick to long-term is the best way to lose weight for you.
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The only way Keto works is if it is low calorie. You may find it controls your appetite better, and that helps you reduce calories easier than non-keto, but the principle is still the same regardless of how you do it: eat less than you burn to lose weight.
Personally, I've been able to lose weight fine without doing Keto, so I've had no reason to do a restrictive diet that would cause me to cut out very many foods I enjoy and that are nutritious. Plus fats don't really fill me, but carbs do. But everyone is different.
I will add that weight loss is not about "faster". It's about doing it sustainably in a way that is healthy and safe, and that will teach you good habits to maintain your weight loss once you have it. If you do Keto, you better like doing Keto, and want to keep doing it for a long period or time. Or else how will you have the tools to maintain your weight loss if you just do it for a little while and then go back to a normal diet? That doesn't build tools for a successful maintainence of weight loss.12 -
The only way Keto works is if it is low calorie. You may find it controls your appetite better, and that helps you reduce calories easier than non-keto, but the principle is still the same regardless of how you do it: eat less than you burn to lose weight.
Personally, I've been able to lose weight fine without doing Keto, so I've had no reason to do a restrictive diet that would cause me to cut out very many foods I enjoy and that are nutritious. Plus fats don't really fill me, but carbs do. But everyone is different.
I will add that weight loss is not about "faster". It's about doing it sustainably in a way that is healthy and safe, and that will teach you good habits to maintain your weight loss once you have it. If you do Keto, you better like doing Keto, and want to keep doing it for a long period or time. Or else how will you have the tools to maintain your weight loss if you just do it for a little while and then go back to a normal diet? That doesn't build tools for a successful maintainence of weight loss.
I think I'm going to stick with counting my calories. I enjoy my overnight oats and brown rice and FRUIT. LOL. As long as I'm seeing results....I'm gonna keep on with what I'm doing. Thanks so much for your input!1 -
more food for thoughts (not that there is anything WRONG with trying other ways of eating...)
https://community.myfitnesspal.com/en/discussion/10744105/why-you-should-never-pick-a-weight-loss-method-because-it-helped-someone-else-lose-weight/p13 -
Check out Dr. Eric Westman, Dr.KenDBerry, and Butter Bob Briggs on YouTube for excellent advice on a Ketogenic diet. You will loose weight on a calorie-restricted diet too, as it is basic science of calories-in vs. calories-out. However, like many others have said, try both to see what you prefer. Me personally, I want to feel full and satiated, and eating a healthy low-carb/keto diet helps me. Restricting calories is hard for me, but even with Keto calories do matter...but carbs matter the most as you do try to limit these daily. Best Wishes on whatever you try...if you have any more questions fill free to add me as a friend or message me.18
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That's like saying, "what should I go see, a movie, or a chick flick". If your goal is to lose weight, you must be in a calorie deficit, as others have said. Some people enjoy low carb or even keto, find it satiating and sustainable. Others find it to be too extreme and with no medical reason to restrict carbs, there is no particular weight loss benefit to it.
That said - I'm wondering about the 1200 calorie goal as that seems low, it's the minimum recommended for women so it gives you no wiggle room once you hit a plateau. What are your stats? What rate of loss did you choose? With 100 lbs to lose, a rate of 2 lbs/week would be ok for a while, but the 1200 is also a NET goal meaning if you exercise you should be eating back at least some of those calories.
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As noted above, keto works because for some people it makes it easier to stick to their deficit calorie level and for some they naturally eat less (although sometimes this is due to cutting out foods they tended to overeat and can be short term as they find new foods to overeat).
The calorie level you eat to lose isn't different on low carb/keto vs. other ways of losing.
What makes people feel satiated differs from person to person -- I'd say if not struggling with your current way of eating then no need to cut way down on carbs (many of which can be great sources of nutrients).
I would be careful not to cut cals too low.3 -
I researched keto and realized that the macros just didn't fit for me. I'm now researching a plant based diet with some fish and eggs. I'm sure there's a proper name for that.
In the meantime, I'm following the macros given when I joined MFP and am very happy with my results so far.
If I'm planning on going forward with any plan as a lifestyle, it's got to be sustainable.
Choose wisely.
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I'm now researching a plant based diet with some fish and eggs. I'm sure there's a proper name for that.
^ pescatarian
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just_Tomek wrote: »quiksylver296 wrote: »The way of eating that you can stick to long-term is the best way to lose weight for you.
No way. Not a chance. Keto trumps all this.
No way. Not a chance. Not for me or many people.
OP - like Panini said, the best one is the one that helps you stay on track and develop habits to allow you to be successful long term. Whether that is low carb or keto is up to you. For me personally, it is neither. I eat the same things I always have, just in lower quantity. I do find that making sure to hit my fat, protein, and fiber goals keeps me satiated longer and subsequently keeps my carbs lower than I naturally tend toward. But I don't eat in a way that even remotely resembles low carb.
Regardless of what you select, it is still important to ensure that you don't undereat and lose weight too quickly.3 -
my body does not like the high fat with keto- hard to process it. I'm trying to pursue low carb and clean eating option. One thing for me... if it try to take on too many 'rules' I get overwhelmed and it gives me a reason to quit/fail.
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Don't focus on what will help you lose weight faster so much as the way of eating you can stick with for the long haul. It will, and should, take a long time to lose 100 lbs, and maintenance will take forever, so do what's comfortable. Very few women would find 1200 calories comfortable for the duration.
https://www.aworkoutroutine.com/1200-calorie-diet/2 -
just_Tomek wrote: »quiksylver296 wrote: »The way of eating that you can stick to long-term is the best way to lose weight for you.
No way. Not a chance. Keto trumps all this.
How do you figure?0 -
Must be a macrobiologist in disguise. 😎1
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just_Tomek wrote: »quiksylver296 wrote: »just_Tomek wrote: »quiksylver296 wrote: »The way of eating that you can stick to long-term is the best way to lose weight for you.
No way. Not a chance. Keto trumps all this.
How do you figure?
Really? Should know my posts by now
Oh! you don't like air fryers because all the fat drips out, and keto is a high fat diet...
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"Faster" never equated to long term for me. I had (still do) have some horrible eating habits such as eating when bored...appledawn0422 wrote: »I'm just starting and have 100+ lbs to lose. Which will help me lose weight faster? Which is easier to maintain? Right now I'm doing low cal and am on the track to lose 3 lbs per week. Thanks y'all!
Not being overly restrictive helps me to not eat when bored, yet still eat enough that I don't start getting hangry.
I would suggest trying a way of eating that looks sustainable to you without guilt trips because guilt just sucks, and if that one doesn't work for you then try another. You will find something that you can stick with and enjoy before too long. Wishing you well. You'll get this.
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appledawn0422 wrote: »You're asking a very open ended question. The short answer is BOTH low cal and keto work. It really depends on your goals and tolerances. If you are the type of person who can live with restricted carbohydrate intake, keto is the way to go - many side benefits in addition to weight loss. However, if you can't give up the carbs ( pasta, bread, potatoes, starches in general) then by all means go with calories in vs calories out (CICO) and maintain a doable deficit.
Just a comment in general, I think your target of 3 lbs /wk may be expecting too much. The norm is usually .5 to 1 lb/wk. You say you have 100+ lbs to lose, so it won't happen overnight. You must be patient no matter what course you chose, this is a journey that will come with ups and downs. Also, make smart choices on food. Chose real food and steer clear of processed foods and those specified for "diets". Most contain a lot of other stuff that is not beneficial to your task.
I am not an expert or a guru on this site. There are others much smarter and knowledgeable. Personally, I too have a lot of weight to lose and chose the keto way of eating because I have other goals in addition to weight loss. I am insulin resistant and keto provides the mechanism to get my insulin/glucose levels under control. It also provides great mental clarity and reduced cravings and hunger pangs.
Whichever way you choose, best of luck to you.
Thank you. Right now I am doing low cal and I eat brown rice, overnight oats and berries but no refined breads or sugars. So I'm lower carb than ever but still don't fit into the keto or even low carb category. I eat between 50-70 carbs per day. My calorie intake has been around the 1200 mark. Give or take 200!
3 lbs per week isn't my target so much as according to my calorie intake and exercise as of the last few days....it's my projected weight loss if that makes sense?
I guess I'm just trying to find out what works for other people to see if what I'm doing is my best option. Thank you for your insight!
You're not keto-low, but at 50-70 g carbs per day, you are indeed low carb.
According to https://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/ 45% carbs or less is low(er) carbs. "A 1,200-calorie diet with 45% of calories from carbohydrates would provide 135 grams of carbohydrates."
There are successful vegans here who eat 60% carbs and successful keto-ers here who eat 5% or less carbs, so the key is finding the way of eating that works best for *you*.2 -
just_Tomek wrote: »quiksylver296 wrote: »just_Tomek wrote: »quiksylver296 wrote: »The way of eating that you can stick to long-term is the best way to lose weight for you.
No way. Not a chance. Keto trumps all this.
How do you figure?
Really? Should know my posts by now
Oh. Was that sarcasm? I missed the sarcasm font. I look for a winky or laughing face to clue me in, and there weren’t any.0 -
It really depends on each individual. Their age, general physical fitness, diabetic or not diabetic, and how much weight they wish to lose. It's hard to compare a type 2 diabetic who needs to lose 100 lb. with a relatively healthy person who wants to lose that nagging 15 pounds. Things like body type, eating disorders, and how you respond to low cal or keto or low carb all vary. I personally have found keto to be the one diet I can stick to easily and get extremely good results, but that's me. Others may benefit from Weight Watchers or some other calorie counting program.0
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I personally feel that CICO is a better approach because it includes all food groups. I don't like that Keto basically eliminates fruit (except a few) as well as allowing very little fiber as many high fiber foods also have higher carbs. I can understand why some people like it because it's pretty simple to follow as long as you eat the approved foods, but the lack of fruit and fiber just doesn't sit right with me. I tried it for 8 days, but realized that without a fiber supplement it would be really hard for me to get enough. I also got sick of eating the same snacks every day. I would give my kids fruit and be jealous that I couldn't have some too. I know some people love Keto, but I personally didn't find it a good fit for me for these reasons.2
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