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To Keto or Not To Keto?
maggiemax18
Posts: 14 Member
in Debate Club
Everything I hear is either "OMGGGGG you must go Keto, I lost a bazillion pounds!"
Or it's "Don't go keto. The minute you eat anything not keto, you gain SO much weight."
Or it's "Don't go keto. The minute you eat anything not keto, you gain SO much weight."
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Replies
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Do you think keto will help you have a calorie deficit, and will you be happy/satisfied following a keto diet?
I don't follow a set diet. Because I know I can't maintain them long term. I try to watch what I eat and exercise. Weight loss is slow going, but that's better for me.22 -
It doesn't matter, it's all about calorie deficit. Does keto sound appealing to you or unpleasant?19
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maggiemax18 wrote: »Everything I hear is either "OMGGGGG you must go Keto, I lost a bazillion pounds!"
Or it's "Don't go keto. The minute you eat anything not keto, you gain SO much weight."
Keto works like any other diet - it will be successful if it makes it easier for you to hit your calorie goal. Some people find higher fat and protein diets more filling, and so keto or low carb works for them. Other people need plenty of fiber or starchy carbs to feel full, and some people have a tough time digesting fatty foods or simply don't like many of the foods you need to rely on with keto, so it probably wouldn't be successful for them.
To lose fat, you need to be in a calorie deficit. Assuming no medical issues, whatever way of eating helps you get to and stay in a deficit is what you should do.
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There is no reason to ask. Try it for yourself for a week or two and see if you feel like it makes the PROCESS of weight loss easier for you. Not the scale results... the process. The scale will pay off big just because you will drop a bunch of water weight at first. Don't be sucked in by that. Weight loss takes a long time and sustainability (the process) is far more important than initial results.
It is all about you and you finding your easiest path forward. Not anyone else. What has worked for me will almost certainly not work for you. All you need is a calorie deficit and an easy way of maintaining it most days.
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CI<CO...8
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Firmly believe I shouldn't do anything to lose weight that I can't continue in order to maintain it.51
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I have been on keto since feb 1, almost 2 months. I have lost 12 pounds. I try different meals to help keep me on track. I don’t eat pork or beef. So I do a lot of Salmon, turkey, chicken and shrimp and a lot of vegetables17
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For me personally - no. Doesn't appeal to me at all.
Everyone else - try it if you want to. Or don't, if you don't.
But weight loss = CICO, regardless of being on keto or not.13 -
May ask your physician first before you get on any diet. I think keto can be a wonderful diet for some people but what happens when you deny yourself carbohydrates? How does it affect your health? Those are things to consider.
Another way to go about it is to gradually reduce your carb intake rather than reducing all at once. Stay observant and keep track of the changes you feel daily.8 -
ataleforthetimebeing wrote: »May ask your physician first before you get on any diet. I think keto can be a wonderful diet for some people but what happens when you deny yourself carbohydrates? How does it affect your health? Those are things to consider.
Another way to go about it is to gradually reduce your carb intake rather than reducing all at once. Stay observant and keep track of the changes you feel daily.
If a person follows a well structured keto diet where it's focused on whole foods and getting adequate diet, I would doubt it would negatively impact ones health much, especially if it helps one lose weight.
The benefit i got from keto was a refocus on whole foods and the push away from junk food. For me, I needed a restrictive diet as basic calorie counting stopped working. And while my keto diet is a bit different than most (more protein and less fat), it helped me hit low weights i never saw with just calorie counting.
Having said that, i have now more focused on getting more fiber and leaning towards Mediterranean, but somehow i am still net 50-60g most days.21 -
Eat whatever is the most sustainable way for you to create a calorie deficit.
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If you could give up pasta and bread, go have a try4
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ALL DIETS work if you follow their programs correctly and consistently. It's when you go off them that they don't work. Personally I tell all my clients NOT to diet. I tell them to use this app and count calories and be consistent. I look at their diaries and we tweek things up when they aren't progressing.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Agreed with many above. The best diet is the one you can sustain for years to come. The only way any mainstream diet works is if you're in a calorie deficit. You should spend periods of time in a deficit and periods of time at a "maintenance" level of calories as you lose weight so your body can adjust and take breaks along the way to keep your metabolism higher and for your psychological well-being too!
Carbs are not fattening, just easy to overeat. If you're more active have some more carbs. Less active, have fewer carbs, but don't be afraid to eat them! Just keep your portions in check and you'll be good 12 -
If you could give up pasta and bread, go have a try
I can give up pasta and bread without missing it much (I like pasta, but rarely have bread anyway).
Could I give up fruit and otherwise do the things I'd need to do to keep carbs at what are usually said to be keto levels (which for me meant even cutting back on vegetables)? Would I be willing to give up beans as an alternative to meat for protein at times, and as a delicious option in general? No, not without medical reason.
I see nothing wrong with keto for those it helps, but it's hardly just giving up pasta and bread. (And if you love pasta and/or bread, no need to force yourself to give it up just to lose weight, unless you are one of those who can't control their appetite or blood sugar any other way.)13 -
If you could give up pasta and bread, go have a try
I guess I could give up pasta and bread if I had to - I suddenly developed a medical reason like coeliac disease or bread and pasta became unavailable to buy and I didnt want to make my own or the cost soared through the roof.
But I guess that goes for any other random food I enjoy too - I could give it up if I had to for something like above reasons.
Given none of those reasons are likely to happen and given I enjoy pasta and bread and can eat them in amounts that fit my calorie allowance - no, not going to try it.
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@maggiemax18 People get enamored with keto because when you restrict carbs in the beginning you lose "weight" quickly. Sure, some might definitely be fat in the first couple of weeks but you're losing a lot of water weight and stored carbs (glycogen). This reflects favorably on the scale though so people think it's a no brainer to continue on.
Keto has been around since the early 1900s, originally formed as a diet to help treat conditions like epilepsy...it's been around forever. If you actually enjoy keto, that's great; it CAN work. The PROBLEM is, I personally cannot think of a single person I personally know who has started keto and lasted very long because they enjoy carbs like most of us.
Carbs are not essential like fats and protein but are in many enjoyable foods and are beneficial for exercise performance, etc. If you're less active, have smaller carb portions. But, you can eat higher carbs and more moderate fats and lose weight as well...depends on the person and their preferences.
Personally, I'm on a slow "bulking" plan right now and eating 375g of carbs per day; just bumped up from 360g. My weight has come down a pound on average since I begun testing to find an appropriate surplus to be in...Means I need more total calories in my life because CI vs. CO matters most. My fats are only at 70g per day with about 1.1g/lb. of protein.
If carbs were inherently fattening, I'd be getting pretty fat on that many at 182 lb. right now haha. Just need to have the right portions for your body, preferences and activity levels.11 -
I tried Keto as a quick fix two years ago. Didn't ever track my calories and was successful dropping 45lbs.
It was easy to give up bread/pasta (never really cared for it) but continually depriving yourself of things like fruit or chocolate etc is not great mentally. For me it became very restrictive- planning where we ate in advance etc, which doesn't work with our lifestyle as we like to travel.
Idn- it works for some people, but it is restrictive
I'd much rather personally just track my food and eat what I want.7 -
Whichever "diet" you choose will only help you lose fat if CI<CO. They all can work. Pick one that provides your body with all the nutrients it needs also one that aligns with your personal preferences...3
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If you could give up pasta and bread, go have a try
That was a big IF in my case in Oct 2014. After a hellish two weeks back then I gave up all forms of sweeteners and all forms of grain. I did it for pain management since it reduced my cytokine storm which is positive with COVID-19 out there today. One of many pluses in my case my fasting blood glucose is under 100 for the first time in many years. It had never clicked before that glucose comes from carb sources so type 2 diabetes typically just goes away unless the carb level increases over time. Because I eat a lot of nuts and dairy I am in and out of ketosis because my daily carbs run in the 50-100 gram range. Oh after the first 6 months my 40 years of IBS left and has not returned all of these years.
Keto and low carb are good long term for some that need it for better health but as always each one has the final say on what we put in our mouths. 6 -
I guess it just depends on your body type and how you normally eat, but for me personally, keto would make me gain a lot of weight. I am naturally a carb burner/ectomorph so a more balanced diet is best for me. anything remotely low carb makes me extremely bloated, lethargic, put on weight, always starving. even for those bodies benefit from keto, it seems not to be something that people can stick to long term. so unless you have specific health problems, I think a more balanced diet is a healthier and more sustainable option.1
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I guess it just depends on your body type and how you normally eat, but for me personally, keto would make me gain a lot of weight. I am naturally a carb burner/ectomorph so a more balanced diet is best for me. anything remotely low carb makes me extremely bloated, lethargic, put on weight, always starving. even for those bodies benefit from keto, it seems not to be something that people can stick to long term. so unless you have specific health problems, I think a more balanced diet is a healthier and more sustainable option.
FYI, ectomorph is a category without a basis in science. Some guy just made it up.
I'm not quite sure what "carb burner" means in this context. We're all carbohydrate burners. Even people who feel better on a low carbohydrate or ketogenic diet can burn carbohydrates.26 -
im just saying im naturally tall and on the slim side, hard to gain muscle and weight. and by carb burner I mean that my body seems to tolerate carbs much better than most/I gain weight more easily from protein and fat vs carbs.
from what ive seen (and experienced in different contexts), these types of fat diets are overly restrictive and not easy to maintain.
for people who benefit from keto, it can be an effective option for weight loss short term. but whats the point of losing weight if you're going to keep it up for a year or two? plus, even if you can keep it up, im sure that 10-20 years down the line it has negative effects on your heart/organs (from what ive read).
if you have a specific medical or health issue that requires keto, its great, but I just dont think its a great option for anyone who is trying to keep weight off long term and live a healthy normal life.4 -
im just saying im naturally tall and on the slim side, hard to gain muscle and weight. and by carb burner I mean that my body seems to tolerate carbs much better than most/I gain weight more easily from protein and fat vs carbs.
from what ive seen (and experienced in different contexts), these types of fat diets are overly restrictive and not easy to maintain.
for people who benefit from keto, it can be an effective option for weight loss short term. but whats the point of losing weight if you're going to keep it up for a year or two? plus, even if you can keep it up, im sure that 10-20 years down the line it has negative effects on your heart/organs (from what ive read).
if you have a specific medical or health issue that requires keto, its great, but I just dont think its a great option for anyone who is trying to keep weight off long term and live a healthy normal life.
How does one determine that you gain weight more easily from protein and fat versus carbohydrates? I eat a mix of all three each day, I'd have no idea how to break down what percentages of calories my body was retaining from each.13 -
janejellyroll wrote: »im just saying im naturally tall and on the slim side, hard to gain muscle and weight. and by carb burner I mean that my body seems to tolerate carbs much better than most/I gain weight more easily from protein and fat vs carbs.
from what ive seen (and experienced in different contexts), these types of fat diets are overly restrictive and not easy to maintain.
for people who benefit from keto, it can be an effective option for weight loss short term. but whats the point of losing weight if you're going to keep it up for a year or two? plus, even if you can keep it up, im sure that 10-20 years down the line it has negative effects on your heart/organs (from what ive read).
if you have a specific medical or health issue that requires keto, its great, but I just dont think its a great option for anyone who is trying to keep weight off long term and live a healthy normal life.
How does one determine that you gain weight more easily from protein and fat versus carbohydrates? I eat a mix of all three each day, I'd have no idea how to break down what percentages of calories my body was retaining from each.
Exactly. Protein and carbs has the same number of calories per gram at 4. Fat is higher at 9. Also, fat is the easiest for the body to store as fat. Protein does not have a preferred metabolic pathway for fat storage and is only stored under rare and extreme circumstances.
Also, it is hard for all of us to gain muscle. That doesn't indicate anything special metabolically. Gaining muscle comes down to diet and resistance training. Gaining weight is all about eating more than we burn. People don't "naturally" have trouble gaining weight from a physiological point of view. It is just a matter of determining maintenance calories and eating more than them. To not be able to do this is more a psychological/ emotional issue than a physiological one.9 -
Personally, I’ve done it(for almost two years) and I do not think it is the best way to go.
Sure-I lost a lot of weight. But that is what happens with Keto; you lose a bunch right out of the gate. Most of this is simply due to consuming less calories since you are cutting out most bread, carbs, sugars, candies, and sweets.
The fatigue and low energy I felt is not worth it to me. Our body needs carbohydrates. I also was so so constipated due to lack of carbs/fiber, and all the high fat gave me awful acid reflux. I also think it is risky for your heart health.
I get it-the idea of basically cutting out a food group with promises to lose weight sounds simple and appealing. But honestly what are bodies need is just a well rounded diet including all the food groups.10 -
New to trying keto but I am doing it not so I can eat unlimited fat and meat but to try and regulate my hunger. It is difficult for me because I love fruit and veggies (especially fruit) If anything think I have an unhealthy relationship with fat, having been raised believing it was bad. The keto diet is forcing me to eat more healthy fats and more protein in an effort to meet my macros. It is still way too soon in my journey to know if it will work for me or not but I am giving it a try.7
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mmebouchon wrote: »New to trying keto but I am doing it not so I can eat unlimited fat and meat but to try and regulate my hunger. It is difficult for me because I love fruit and veggies (especially fruit) If anything think I have an unhealthy relationship with fat, having been raised believing it was bad. The keto diet is forcing me to eat more healthy fats and more protein in an effort to meet my macros. It is still way too soon in my journey to know if it will work for me or not but I am giving it a try.
I don't think there's anything wrong with keto if done healthfully, but in your shoes -- and if you haven't already -- I'd try just lowering carbs and increasing fats and protein. If you are a big carb eater and were eating too few healthy fats and not enough protein, often something like setting protein for 0.8 g/lb of a healthy goal weight (what is often recommended for keto too), and then carbs at 40% or less and then reducing from there if hunger is still an issue, and then treating your fat as a goal rather than a limit can be an approach. (And some find fiber is more important than any macros for hunger, while others find meal timing makes a difference for them.) Cutting out (or almost out) something as healthy as fruit if you love it seems like a shame, and there are many in-between approaches.5
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