anubis609 Member

The women's book - Lyle McDonald

On average I eat around 1800kcal. Some days lower, some days higher. If you are a volume eater, more nutrient dense food (various sources of protein, fibrous vegetables and fruit) can be eaten for less calories. If you are a palate eater, meaning things that are tasty make you feel full, then make your lower calorie foods…

/necrothreadplz

No and no to both questions. Keto is just restricting carbs low enough to produce ketones. That's it. You don't need to test and you don't need to check if you're in ketosis. Focus on protein, don't gorge on fat, and eat low carb fruit and vegetables within your calorie goals.

Intermittent fasting is just a time eating tool used to restrict calories. Bingeing during an eating window negates any positive attributes that intermittent fasting has. You can't ever get away from calories determining fat gain/loss/equilibrium. Though, if counting calories pains you, then track food just long enough for…

Diet and health are relatively the same as it is in recovery: one day at a time. Manage your stress and recognize your triggers. Don't set lofty goals. Start off with something specific, measurable, achievable, relevant, and time-based (SMART). Such as, in 7 days, I will have eaten an average of 2500kcal/day and gain…

Perhaps your plan A needs to be revised. To clarify, it's very easy to set objective goals on paper: hit calories, hit protein, hit fiber, hit activity, etc. However, in practice, it does not take deviation (like life) into account. If we were robotic, rigid, and predictable, there would be little to no room for variety.…

Things to know about keto: Ketosis is not necessary for fat loss. It's still a calorie controlled diet. Protein will always be the primary macro to focus on in any diet, more so on keto. Don't fall for simple phrases such as fruit causing obesity (no, they don't) or that fat doesn't make you fat (yes, it can)... only a…

Cat 3 dieters just need to increase calories to maintenance. Protein is more or less constant (~1g/lbm in maintenance), and carbs/fat are where you would like them to be, though increasing them as already stated would be more beneficial than increasing fat, unless you're planning to remain somewhat keto, which should be…

If you have no medical reason to check for ketones, then you don't need to worry if you're in ketosis. You just need to be sure you are consistently in a caloric deficit. You've lost 25 lbs, so congrats, but that would also mean your deficit may need to be lower if you haven't already readjusted it, or you aren't in a real…

You’re welcome. In the realm of health and fitness, it’s usually better to look at things from a wider perspective. Focusing too much on narrower timeframes, macros, calories, etc tend to cause more frustration and militantly rigid rules than if you were to step back and see the bigger picture. Of course, beginners have no…

I’m not struggling. I was being facetious for the sake of getting the thread to realize that if keto was superior solely for weight loss, excluding the law of energy balance aka CICO, then how would one gain weight on keto? I’d have hoped someone else (other than yourself since we’ve had agreeing points of view at length…

You do not need to eat as much as the calculator provides. You will have periods of hunger and non-hunger. As long as you’re overall net calorie average is a deficit, you will lose fat. As an aside, on keto, it would be beneficial to eat more protein than fat in the context of fat loss, as well as reducing the loss rate of…

Please don’t do diet fasts. Keto is just a restriction of carbohydrates that forces your body to produce ketones. In the end, you still must maintain a calorie deficit to lose fat. You will need more protein on this diet, so yes, add more meat to your meals, vegetables that grow above ground, and get some sunshine,…

I’ve been wondering how insulin works to store fat. I keep seeing it around. Do I need more to gain weight?

I’m not sure how CICO works in my case. I’m trying to GAIN weight on keto! How do I do that?

Don't get myopic on calories burned that your fitbit gives you. It's not going to be accurate, but as everyone stated, you will burn less at a lower body weight, that's just the way the body works. Do note that you are burning calories, but exactly how much you won't know for sure. Instead, focus on what you can control,…

Maybe not refeed/diet break related, but I think I've achieved a Lyle outlook on the whole arena of diet and fat loss, in general. https://www.youtube.com/watch?v=ckwYs5n8fQE

It's difficult but doable. If you are okay with including eggs and fish, then all the better. You will be focusing on a lot of meat alternative plant based foods for protein, and fibrous vegetables to maintain low net carbs. Though, if you're going to crash diet, while it's not adviseable for various reasons, you might…

These two bolded statements are contradictory. You cannot give your body a chance to use up stored fat if you do not pay attention to calories.

Are you doing keto strictly for fat loss or do you have a medical need to be in ketosis?

Train keto/glycogen depleted, then you can use goo/Vespa/carb gel on race day. I don't run (not my thing), but following Phinney & Volek studies and other marathon runners who low carb, it's possible. Each person is different, so you may or may not perform as well.

Resistant starch is a lot of poop. Literally. To measure anything meaningful for gut health, you would need to provide stool samples and have it examined in a lab.

Considering whether it was dirty/clean or keto/non-keto, have you consistently and honestly made sure that you accurately tracked that your overall net calorie intake every week/month was at a deficit?

Supplementing creatine and CoQ10 wouldn't generally cause any water fluctuations at those dosages, which leads to what is likely with you. Fluid fluctuation. If you've caused muscle tissue injury to the point of pain for several days, your body will respond, usually with inflammation, which brings fluid into the picture.…

If you're a stimulant junkie, then 12 cups of coffee may not be a hindrance. As for benefits, it's ergogenic, increases fat burning (given a caloric deficit), reduces appetite, increases alertness, etc. Negatives include sleep disturbance, jitteriness, GI distress if sensitivity occurs, etc. As long as you're not using…

It did. It is the starting point to treat epileptic children in conjunction with anti-seizure meds, not to replace meds. And because the ketogenic ratio is abysmally low in protein, especially where protein needs are increased in young (and older) people, children were tapered off the traditional ketogenic ratio as they…

Water itself is important regardless of fat loss or otherwise. Just drink enough of it. One of the fundamentally important things for fat loss is a calorie deficit.

Correct on all fronts. The zealotry, misinformation, and argument fallacies all led people to hedonism without regard for common sense in health. Even as a practitioner of low carb, I will speak against it in echo chamber forums just to cause question toward an unfounded belief. And to that, I will always state that the…

Exactly. GNG is not an issue for ketogenesis, and most new keto dieters are unaware. For fat loss, ketosis is not a requirement either. It still results in maintaining a caloric deficit, and when fat contains more than twice the amount of calories per gram than either protein or carbs, it doesn’t make sense to eat a high…