The simple reason why over 90% of dieters regain lost weight
ninerbuff
Posts: 48,990 Member
Simply put..................if the diet you lost weight on isn't sustainable for you the rest of your life...............you'll regain. It's why I ALWAYS tell clients not to embark on a fad diet or eating program unless they plan to stick to it forever. The best weight loss instructors with high longetivity success with clients will tell you the same.
Carry on.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Carry on.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
18
Replies
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They think “job done” after losing weight and go back to old eating habits. Maintaining can be harder than losing.4
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This is very true and something that people don't typically thinking about while they're losing the weight. You get so excited that you've lost the weight that once you hit your goal you think exactly what you said job done. It's something you have to change the rest of your life.2
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tomcustombuilder wrote: »They think “job done” after losing weight and go back to old eating habits. Maintaining can be harder than losing.
I didn't even significantly change my eating habits (mostly quantities and activity level) and even I'm having a bit of difficulty maintaining
It's only a regain of 5lbs (of a total of around 75lbs) in my case. I can only imagine how hard it must be to try and maintain when eating in a way you don't like OR how fast the weight piles back on when going back to the way of eating eating that caused the weight gain in the first place! 2 -
I agree, I think fad diets are a waste of time.
Make sensible food substitutions, manage portion control, cut down on bingeing, and add exercise habits. That is easier to sustain long term than a fad diet that cuts out many of the foods you like, and it's a pathway to getting away from calorie tracking if you desire, once you have successfully maintained for long enough.2 -
Make sensible food substitutions, manage portion control, cut down on bingeing, and add exercise habits.
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It makes me so sad to see so many “I’m back” posts here.
If nothing else, read and learn from those folks.4 -
Yup.
Goal is not a weight.
Goal is a set of routine happy habits a person can continue nearly on autopilot forever to reach then stay at a happy weight.
IMO, as with every post.
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springlering62 wrote: »It makes me so sad to see so many “I’m back” posts here.
If nothing else, read and learn from those folks.
At least many of them come back to get control before their weight becomes a real issue again.8 -
A gym buddy the other day was complaining how busy the weight room was on a holiday weekend, how he was having to wait because of people who weren't "serious" and there every single day. I countered by pointing out to him these people were all motivated enough to come to the gym, even if only for a single day of the year, and that was a step towards becoming "serious."
Same deal with "I'm back" posters. Could they be further in their health journey if they had remained "serious" this whole time? Perhaps, but the fact they're here at all and not spending their browsing time somewhere less constructive is a positive step in the right direction.16 -
I’m not criticizing them. I’m genuinely sorry for them. My darkest fear is that could be me, and their posts keep me in line.8
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A modern paradox. The standard American diet is the standard diet the vast majority of the population consume for mostly social and economical reasons, it's easy, it's cost effective and people like how it tastes. Basically that's the diet that has sustained over 300 million people for the last 50 years. It's loved so much that when trying to eat less of it, people just capitulate and go back and consume the diet people are use to, people love to eat, and the one that has sustained them all their lives but in most cases just end up gaining that weight back, or more. Unfortunately the diet that has been the most sustainable is the diet that is also killing them, so in that context, being too easily sustainable is the problem. When people try different strategies and fail, it's then said, it's because it wasn't sustainable. A devils advocate position, play nice. cheers1
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Milk chocolate has a couple of extra g of protein as compared to dark, so I am going with that. But if you're sticking to 1200 Cal the max protein intake you're looking at is 17.2g a day. Which ain't a lot. Especially long term.1
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neanderthin wrote: »A modern paradox. The standard American diet is the standard diet the vast majority of the population consume for mostly social and economical reasons, it's easy, it's cost effective and people like how it tastes. Basically that's the diet that has sustained over 300 million people for the last 50 years. It's loved so much that when trying to eat less of it, people just capitulate and go back and consume the diet people are use to, people love to eat, and the one that has sustained them all their lives but in most cases just end up gaining that weight back, or more. Unfortunately the diet that has been the most sustainable is the diet that is also killing them, so in that context, being too easily sustainable is the problem. When people try different strategies and fail, it's then said, it's because it wasn't sustainable. A devils advocate position, play nice. cheers
Gotta disagree with you a bit. Chocolate wasn’t a thing til about three hundred years ago and wasn’t available to the masses til the late 19th century.
My beloved Salt & Vinegar chips (family size bag for after-breakfast-pre-lunch snack, mind you ) not available a million years ago.
I do believe the argument that chemicals and research have made modern day food hyper palatable, as has economics.
People are much better off these days. Historically, a middle class didn’t exist or was a very small strata of societies when it did. It was an accepted trope that only wealthy people could afford to be fat.
You just didn’t commonly see obesity til very recently. My mom was morbidly obese for as long as I can remember and I can remember people staring at her because she was so out of the norm in the late 60’s.
In her defense, eating was her way of coping with the societal “shame” (of that era) and difficulty of raising handicapped children, and the trauma and shame of hunger during her own childhood (she absolutely hated neighbors knowing and leaving food by their door).2 -
springlering62 wrote: »neanderthin wrote: »A modern paradox. The standard American diet is the standard diet the vast majority of the population consume for mostly social and economical reasons, it's easy, it's cost effective and people like how it tastes. Basically that's the diet that has sustained over 300 million people for the last 50 years. It's loved so much that when trying to eat less of it, people just capitulate and go back and consume the diet people are use to, people love to eat, and the one that has sustained them all their lives but in most cases just end up gaining that weight back, or more. Unfortunately the diet that has been the most sustainable is the diet that is also killing them, so in that context, being too easily sustainable is the problem. When people try different strategies and fail, it's then said, it's because it wasn't sustainable. A devils advocate position, play nice. cheers
Gotta disagree with you a bit. Chocolate wasn’t a thing til about three hundred years ago and wasn’t available to the masses til the late 19th century.
My beloved Salt & Vinegar chips (family size bag for after-breakfast-pre-lunch snack, mind you ) not available a million years ago.
I do believe the argument that chemicals and research have made modern day food hyper palatable, as has economics.
People are much better off these days. Historically, a middle class didn’t exist or was a very small strata of societies when it did. It was an accepted trope that only wealthy people could afford to be fat.
You just didn’t commonly see obesity til very recently. My mom was morbidly obese for as long as I can remember and I can remember people staring at her because she was so out of the norm in the late 60’s.
In her defense, eating was her way of coping with the societal “shame” (of that era) and difficulty of raising handicapped children, and the trauma and shame of hunger during her own childhood (she absolutely hated neighbors knowing and leaving food by their door).
Nothing here that I disagree with. There are consequences to progress, some good, some not so much. Cheers2 -
With most of my clients, I don't give them nutritional programs because I'm not a certified nutritionist. But what I do with all of them is address some of the psychology of how to change their eating habits by taking just a couple small steps at a time. I learned from a guy I read a book about a long time back that if you address 5 main reasons as to why one got overweight, addressing one important one can rectify 3 of them. While there are many individual reasons why people think they got overweight weight, the main reasons overall were:
I eat out too much
I overeat at every meal
I eat too many fried foods
I don't exercise
I don't cook and prepare and carry my own food
If the last one is addressed, then the first 3 are pretty much-taken care of. I'm fortunate enough that I get to go home for almost all my meals and prep them myself. That's NOT to say I don't eat out. I just am able to control my weight because I don't ALWAYS eat out. But I know the reason my family isn't overweight is because I cook and prep the right amount of food for meals and do the grocery shopping as well. Is it tiring sometimes? Yes, after a long day at work, many times I don't feel like cooking..............but do 90% of the time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
7 -
This content has been removed.
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My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
3 -
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition 1 -
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Maybe check before making such broad statements. Your about as far a way from being correct as anyone can be.3 -
https://paleofoundation.com/micronutrient-deficiency-ketogenic-diet/neanderthin wrote: »
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Maybe check before making such broad statements. Your about as far a way from being correct as anyone can be.
Important Micronutrient Targets for a Ketogenic Diet
Vitamins
• Vitamin B1
• Vitamin B5
• Vitamin B7
• Vitamin D
• Vitamin E
Major Minerals
• Calcium
• Magnesium
• Manganese
• Potassium
• Sodium
Trace Minerals
• Selenium
• Zinc
• Chromium
• Copper
• Iodine
• Molybdenum
• Iron
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
2 -
https://paleofoundation.com/micronutrient-deficiency-ketogenic-diet/neanderthin wrote: »
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Maybe check before making such broad statements. Your about as far a way from being correct as anyone can be.
Important Micronutrient Targets for a Ketogenic Diet
Vitamins
• Vitamin B1
• Vitamin B5
• Vitamin B7
• Vitamin D
• Vitamin E
Major Minerals
• Calcium
• Magnesium
• Manganese
• Potassium
• Sodium
Trace Minerals
• Selenium
• Zinc
• Chromium
• Copper
• Iodine
• Molybdenum
• Iron
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Niner, you don't get off that easy. All of these are easily available in good quantities in a ketogenic diet. Be more specific.
For example eating salmon and leafy greens covers most B vitamins and 100g's liver exceeds all DV for all B vitamins and a few not mentioned for example. Both major minerals and trace minerals are covered as well.
Every diet regardless of how it's designed people will need to be mindful, and this is exactly what this site is referencing.
Are you actually familiar with vitamins, minerals? I'm not sure why you would post something so easily disputed. B12 is prominent in animal products, calcium is in dairy, sardines and cheese and iron is easy available in seafood, greens and liver so it's hard to tell what your motives are. I know the ketogenic diet freaks out most people here, so not sure of your reasoning.4 -
The person I responded to wrote what she ate. I responded because what you mentioned above WASN'T in her diet.neanderthin wrote: »
https://paleofoundation.com/micronutrient-deficiency-ketogenic-diet/neanderthin wrote: »
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Maybe check before making such broad statements. Your about as far a way from being correct as anyone can be.
Important Micronutrient Targets for a Ketogenic Diet
Vitamins
• Vitamin B1
• Vitamin B5
• Vitamin B7
• Vitamin D
• Vitamin E
Major Minerals
• Calcium
• Magnesium
• Manganese
• Potassium
• Sodium
Trace Minerals
• Selenium
• Zinc
• Chromium
• Copper
• Iodine
• Molybdenum
• Iron
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Niner, you don't get off that easy. All of these are easily available in good quantities in a ketogenic diet. Be more specific.
For example eating salmon and leafy greens covers most B vitamins and 100g's liver exceeds all DV for all B vitamins and a few not mentioned for example. Both major minerals and trace minerals are covered as well.
Every diet regardless of how it's designed people will need to be mindful, and this is exactly what this site is referencing.
Are you actually familiar with vitamins, minerals? I'm not sure why you would post something so easily disputed. B12 is prominent in animal products, calcium is in dairy, sardines and cheese and iron is easy available in seafood, greens and liver so it's hard to tell what your motives are. I know the ketogenic diet freaks out most people here, so not sure of your reasoning.
My bad on listing iron since I do know that one of the only ways to obtain iron is through animal products. But what I listed ISN'T unreasonable to believe that some doing keto may NOT be getting in vitamins and minerals that are essential for optimal and good health. I've done keto many times on contest prep.
And yes, every diet you have to be mindful on. I ask vegans all the time about vitamins and iron that may be lacking in RDA amounts for them.
Anyway, I think you're just responding to just what I write and not really seeing why I'm responding.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
3 -
I've been in Maintenance since February after losing 172 and it's been more difficult mentally than it was during my losing journey. Hands down.4
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The person I responded to wrote what she ate. I responded because what you mentioned above WASN'T in her diet.neanderthin wrote: »
https://paleofoundation.com/micronutrient-deficiency-ketogenic-diet/neanderthin wrote: »
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Maybe check before making such broad statements. Your about as far a way from being correct as anyone can be.
Important Micronutrient Targets for a Ketogenic Diet
Vitamins
• Vitamin B1
• Vitamin B5
• Vitamin B7
• Vitamin D
• Vitamin E
Major Minerals
• Calcium
• Magnesium
• Manganese
• Potassium
• Sodium
Trace Minerals
• Selenium
• Zinc
• Chromium
• Copper
• Iodine
• Molybdenum
• Iron
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Niner, you don't get off that easy. All of these are easily available in good quantities in a ketogenic diet. Be more specific.
For example eating salmon and leafy greens covers most B vitamins and 100g's liver exceeds all DV for all B vitamins and a few not mentioned for example. Both major minerals and trace minerals are covered as well.
Every diet regardless of how it's designed people will need to be mindful, and this is exactly what this site is referencing.
Are you actually familiar with vitamins, minerals? I'm not sure why you would post something so easily disputed. B12 is prominent in animal products, calcium is in dairy, sardines and cheese and iron is easy available in seafood, greens and liver so it's hard to tell what your motives are. I know the ketogenic diet freaks out most people here, so not sure of your reasoning.
My bad on listing iron since I do know that one of the only ways to obtain iron is through animal products. But what I listed ISN'T unreasonable to believe that some doing keto may NOT be getting in vitamins and minerals that are essential for optimal and good health. I've done keto many times on contest prep.
And yes, every diet you have to be mindful on. I ask vegans all the time about vitamins and iron that may be lacking in RDA amounts for them.
Anyway, I think you're just responding to just what I write and not really seeing why I'm responding.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
She only mentioned a couple of things she was eating, and not a complete list, then you responded by saying"What about minerals and other vitamins that aren't provided if you're only doing keto? vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Yeah, I have no idea why you responded in the way you did to that person, and yes, I did respond only to your response because it didn't make sense. Cheers1 -
Which is WHY I asked. Hopefully she responds with what else she's eating. For all we know, what she listed is all she eats which is not uncommon when people do elimination diets.neanderthin wrote: »
The person I responded to wrote what she ate. I responded because what you mentioned above WASN'T in her diet.neanderthin wrote: »
https://paleofoundation.com/micronutrient-deficiency-ketogenic-diet/neanderthin wrote: »
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Maybe check before making such broad statements. Your about as far a way from being correct as anyone can be.
Important Micronutrient Targets for a Ketogenic Diet
Vitamins
• Vitamin B1
• Vitamin B5
• Vitamin B7
• Vitamin D
• Vitamin E
Major Minerals
• Calcium
• Magnesium
• Manganese
• Potassium
• Sodium
Trace Minerals
• Selenium
• Zinc
• Chromium
• Copper
• Iodine
• Molybdenum
• Iron
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Niner, you don't get off that easy. All of these are easily available in good quantities in a ketogenic diet. Be more specific.
For example eating salmon and leafy greens covers most B vitamins and 100g's liver exceeds all DV for all B vitamins and a few not mentioned for example. Both major minerals and trace minerals are covered as well.
Every diet regardless of how it's designed people will need to be mindful, and this is exactly what this site is referencing.
Are you actually familiar with vitamins, minerals? I'm not sure why you would post something so easily disputed. B12 is prominent in animal products, calcium is in dairy, sardines and cheese and iron is easy available in seafood, greens and liver so it's hard to tell what your motives are. I know the ketogenic diet freaks out most people here, so not sure of your reasoning.
My bad on listing iron since I do know that one of the only ways to obtain iron is through animal products. But what I listed ISN'T unreasonable to believe that some doing keto may NOT be getting in vitamins and minerals that are essential for optimal and good health. I've done keto many times on contest prep.
And yes, every diet you have to be mindful on. I ask vegans all the time about vitamins and iron that may be lacking in RDA amounts for them.
Anyway, I think you're just responding to just what I write and not really seeing why I'm responding.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
She only mentioned a couple of things she was eating, and not a complete list, then you responded by saying"What about minerals and other vitamins that aren't provided if you're only doing keto? vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Yeah, I have no idea why you responded in the way you did to that person, and yes, I did respond only to your response because it didn't make sense. Cheers
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
2 -
Which is WHY I asked. Hopefully she responds with what else she's eating. For all we know, what she listed is all she eats which is not uncommon when people do elimination diets.neanderthin wrote: »
The person I responded to wrote what she ate. I responded because what you mentioned above WASN'T in her diet.neanderthin wrote: »
https://paleofoundation.com/micronutrient-deficiency-ketogenic-diet/neanderthin wrote: »
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Maybe check before making such broad statements. Your about as far a way from being correct as anyone can be.
Important Micronutrient Targets for a Ketogenic Diet
Vitamins
• Vitamin B1
• Vitamin B5
• Vitamin B7
• Vitamin D
• Vitamin E
Major Minerals
• Calcium
• Magnesium
• Manganese
• Potassium
• Sodium
Trace Minerals
• Selenium
• Zinc
• Chromium
• Copper
• Iodine
• Molybdenum
• Iron
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Niner, you don't get off that easy. All of these are easily available in good quantities in a ketogenic diet. Be more specific.
For example eating salmon and leafy greens covers most B vitamins and 100g's liver exceeds all DV for all B vitamins and a few not mentioned for example. Both major minerals and trace minerals are covered as well.
Every diet regardless of how it's designed people will need to be mindful, and this is exactly what this site is referencing.
Are you actually familiar with vitamins, minerals? I'm not sure why you would post something so easily disputed. B12 is prominent in animal products, calcium is in dairy, sardines and cheese and iron is easy available in seafood, greens and liver so it's hard to tell what your motives are. I know the ketogenic diet freaks out most people here, so not sure of your reasoning.
My bad on listing iron since I do know that one of the only ways to obtain iron is through animal products. But what I listed ISN'T unreasonable to believe that some doing keto may NOT be getting in vitamins and minerals that are essential for optimal and good health. I've done keto many times on contest prep.
And yes, every diet you have to be mindful on. I ask vegans all the time about vitamins and iron that may be lacking in RDA amounts for them.
Anyway, I think you're just responding to just what I write and not really seeing why I'm responding.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
She only mentioned a couple of things she was eating, and not a complete list, then you responded by saying"What about minerals and other vitamins that aren't provided if you're only doing keto? vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Yeah, I have no idea why you responded in the way you did to that person, and yes, I did respond only to your response because it didn't make sense. Cheers
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Which is WHY I asked. Hopefully she responds with what else she's eating. For all we know, what she listed is all she eats which is not uncommon when people do elimination diets.neanderthin wrote: »
The person I responded to wrote what she ate. I responded because what you mentioned above WASN'T in her diet.neanderthin wrote: »
https://paleofoundation.com/micronutrient-deficiency-ketogenic-diet/neanderthin wrote: »
What about minerals and other vitamins that aren't provided if you're only doing keto?candylilacs wrote: »My "fad diet" is what I consider the pre-diabetic and diabetic meal plan. I have a "keto-ish" meal plan, but it is protein-rich and has minimal carbs.
All I had to do "keto-ish" meals, and you had so many posters telling me, "Keto is not doable in the long run!" Wrong.
You cook and prepare your own food and lifehack to your own nutrition. I keep whole milk in my diet, cheese, and avocado, but "keto chocolate" is an abomination. If you do it right, you can have half of Ghiradelli bar (72% cacao), blueberries (or raspberries), and whipped cream. I do prefer the milk-chocolate, Cadbury Daily Milk. That's MY burden.
vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Also, are you saying that you'll never have over 25 grams of carbs in your diet daily with the exception of an indulge here and there. And how long have you been doing this?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Maybe check before making such broad statements. Your about as far a way from being correct as anyone can be.
Important Micronutrient Targets for a Ketogenic Diet
Vitamins
• Vitamin B1
• Vitamin B5
• Vitamin B7
• Vitamin D
• Vitamin E
Major Minerals
• Calcium
• Magnesium
• Manganese
• Potassium
• Sodium
Trace Minerals
• Selenium
• Zinc
• Chromium
• Copper
• Iodine
• Molybdenum
• Iron
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Niner, you don't get off that easy. All of these are easily available in good quantities in a ketogenic diet. Be more specific.
For example eating salmon and leafy greens covers most B vitamins and 100g's liver exceeds all DV for all B vitamins and a few not mentioned for example. Both major minerals and trace minerals are covered as well.
Every diet regardless of how it's designed people will need to be mindful, and this is exactly what this site is referencing.
Are you actually familiar with vitamins, minerals? I'm not sure why you would post something so easily disputed. B12 is prominent in animal products, calcium is in dairy, sardines and cheese and iron is easy available in seafood, greens and liver so it's hard to tell what your motives are. I know the ketogenic diet freaks out most people here, so not sure of your reasoning.
My bad on listing iron since I do know that one of the only ways to obtain iron is through animal products. But what I listed ISN'T unreasonable to believe that some doing keto may NOT be getting in vitamins and minerals that are essential for optimal and good health. I've done keto many times on contest prep.
And yes, every diet you have to be mindful on. I ask vegans all the time about vitamins and iron that may be lacking in RDA amounts for them.
Anyway, I think you're just responding to just what I write and not really seeing why I'm responding.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
She only mentioned a couple of things she was eating, and not a complete list, then you responded by saying"What about minerals and other vitamins that aren't provided if you're only doing keto? vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus to name a few.
Yeah, I have no idea why you responded in the way you did to that person, and yes, I did respond only to your response because it didn't make sense. Cheers
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
Do you really believe she's only consuming milk, cheese and avocado. Pretty much every diet is an elimination diet like a vegan, fodmap, Dash, Ornish and the ketogenic diet is no difference. Considering most Americans eat a diet that's killing them, eliminating some of that food would be considered life saving. Cheers.3 -
I eliminate mayo and peppermint. If they are lifesaving, then perhaps I'm in trouble.1
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With most of my clients, I don't give them nutritional programs because I'm not a certified nutritionist. But what I do with all of them is address some of the psychology of how to change their eating habits by taking just a couple small steps at a time. I learned from a guy I read a book about a long time back that if you address 5 main reasons as to why one got overweight, addressing one important one can rectify 3 of them. While there are many individual reasons why people think they got overweight weight, the main reasons overall were:
I eat out too much
I overeat at every meal
I eat too many fried foods
I don't exercise
I don't cook and prepare and carry my own food
If the last one is addressed, then the first 3 are pretty much-taken care of. I'm fortunate enough that I get to go home for almost all my meals and prep them myself. That's NOT to say I don't eat out. I just am able to control my weight because I don't ALWAYS eat out. But I know the reason my family isn't overweight is because I cook and prep the right amount of food for meals and do the grocery shopping as well. Is it tiring sometimes? Yes, after a long day at work, many times I don't feel like cooking..............but do 90% of the time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition
You are right on... I have found ..for me.. this works.. preparing and prepping tasty on plan foods and packing them in containers to take with me everywhere i go. Never tempted to eat fast food our out.. It simply works. Add in your exercise..and it is just a matter of time.
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