Anyone tried Keto? How has it gone?

Juan_Mata

I want to try this but I find it unnerving allowing me to eat high fat foods!

Anyone tried it?

Any good calculators for calculating calorie requirements?

oscar_mike

Hi Juan,

There's actually a few keto fans on this board, myself included. Let me the first to tell you that there's nothing to be hesitant about with a high fat diet. What most people fail to realize is that fat does not make a person fat. Overeating makes you fat. Secondly, the fats in a keto diet are VERY healthy and are key for weight loss believe it or not.

Sugar is the real problem (Low fat diets are full of it) and is one of the main causes of obesity and other diet related illness i.e. diabetes, heart disease, hypertension, insulin resistance, etc., If you switch to keto you will be doing yourself a massive favor now and in the long run.

Juan_Mata

oscar_mike wrote: »

Hi Juan,

There's actually a few keto fans on this board, myself included. Let me the first to tell you that there's nothing to be hesitant about with a high fat diet. What most people fail to realize is that fat does not make a person fat. Overeating makes you fat. Secondly, the fats in a keto diet are VERY healthy and are key for weight loss believe it or not.

Sugar is the real problem (Low fat diets are full of it) and is one of the main causes of obesity and other diet related illness i.e. diabetes, heart disease, hypertension, insulin resistance, etc., If you switch to keto you will be doing yourself a massive favor now and in the long run.

If I eat 1500 cals on keto or 1500 cals on a normal balanced diet will I lose the same amount of weight?

oscar_mike

Yes, if 1500 is below your required amount of calories for the day. However 1500 cals on keto are usually far more filling and last longer than say 1500 cals on a low fat diet.

oscar_mike

Although with other diets such as low fat, people often end up loosing a lot of muscle weight as well as fat. Keto preserves muscle and targets fat specifically.

JJayoo

Eggs covered in cheese covered in bacon covered butter nom nom

Sephya

oscar_mike wrote: »

Hi Juan,

T Sugar is the real problem (Low fat diets are full of it) and is one of the main causes of obesity and other diet related illness i.e. diabetes, heart disease, hypertension, insulin resistance, etc., If you switch to keto you will be doing yourself a massive favor now and in the long run.

aint nothing wrong with sugar. nom nom nom.

ford2600

Juan_Mata wrote: »

I want to try this but I find it unnerving allowing me to eat high fat foods!

Anyone tried it?

Any good calculators for calculating calorie requirements?

You can just change overnight or adapt more slowly.
I cycle a lot and also do physical work up to 10 hrs a week and have found a high fat diet excellent for general well being, fueling cycling and farm work, travelling (when fat adapted going all day without food or only coffee with fat breakfast is easy), all day steady energy.
When changing from a typical low fat diet I just cut bread pasta rice and sugary foods overnight. Eating more fat killing craving instantly. I found that bit trivial.
I still kept eating regular fruit and upped veg intake.
5 months in I limited fruit to evening time and post exercise. I avoid high sugar fruits.
My diet is almost entirely whole foods, other than dairy nothing else is processed.

Two very common problems are not enough salt (buy maldon it's the bomb) and too much protein.
To avoid too much protein avoid lean meats especially chicken breast etc. Use plenty coconut, butter, avocados olive oil fatty lamb and beef etc
There is no perfect way to do it listen to your body.
What you called hunger before was often just a sugar craving. That will be history soon!
Best of luck

runawaybishop

Juan_Mata wrote: »

I want to try this but I find it unnerving allowing me to eat high fat foods!

Anyone tried it?

Any good calculators for calculating calorie requirements?

http://scoobysworkshop.com/calorie-calculator/
^^ calculator

Make sure you get enough water, fibre and salt into you. You can do straight keto which is low carb all day, every day or do variations such as ckd or tkd where you eat after exercise or carb up once a week.

As oscar_mike said you won't lose extra weight on keto compared to another diet but you will find that the high fat and protein keep you fuller for longer.

I found finding snacks to be a pain, but otherwise its a pretty fun diet.

Soarer

Juan_Mata wrote: »

If I eat 1500 cals on keto or 1500 cals on a normal balanced diet will I lose the same amount of weight?

oscar_mike wrote: »

Yes, if 1500 is below your required amount of calories for the day. However 1500 cals on keto are usually far more filling and last longer than say 1500 cals on a low fat diet.

I thought you'd lose more on the keto as it puts you body into ketosis and starts eating itself?

BTW Juan, I've been doing the LCHF thing for approx. 12 months at this stage, and I'm down the guts of 2 stone. No fad dieting or anything (been there done that with Lipotrim and the likes). Haven't seen the inside of the gym, just played 5-a-side once a week.
I know I haven't been doing it properly, and have a blowout maybe once a month. But it seems to be working away.
I've hit a plateau in the last few weeks where I'm hovering around the 188lb mark (started at 215lbs!). So I'm gonna try some resistance/weight training to see if I can kick on again. Would like to get below 180lbs before holidays in May. It's quite scary to look back at last year's holiday pics!

Soarer

runawaybishop wrote: »

I found finding snacks to be a pain, but otherwise its a pretty fun diet.

I eat slices of cheddar (35g Fat per 100g) and macadamia nuts (75g per 100g) as snacks while I'm at the computer. The nuts are silly money though.

runawaybishop

Soarer wrote: »

I thought you'd lose more on the keto as it puts you body into ketosis and starts eating itself?

Nope. You'd lose just as much weight on a non-keto healthy diet.

Soarer wrote: »

I eat slices of cheddar (35g Fat per 100g) and macadamia nuts (75g per 100g) as snacks while I'm at the computer. The nuts are silly money though.

Cheese + keto breath is not fun

oscar_mike

It might look like keto burns more weight but what happens is that keto targets alot more body fat giving a leaner look faster. Compared to say low fat, where muscle can be easily lost and still leave flab, giving the impression of slower weight loss. They burn the same, just 2 different situations.

Hit a weight loss plateau there recently myself. Some weights and circuit training broke it for me. a carb check can help also. sometimes its easy go over on the carbs without realising it.

runawaybishop

oscar_mike wrote: »

It might look like keto burns more weight but what happens is that keto targets alot more body fat giving a leaner look faster. Compared to say low fat, where muscle can be easily lost and still leave flab, giving the impression of slower weight loss. They burn the same, just 2 different situations.

Hit a weight loss plateau there recently myself. Some weights and circuit training broke it for me. a carb check can help also. sometimes its easy go over on the carbs without realising it.

Its not really the low fat that's the issue, its the low protein that causes loss of muscle tissue. Because keto is high in protein and fats you avoid that.

Plateaus are usually because you need to readjust your calories consumption - i.e you lost weight and need to recalculate your daily requirements. You can definitely increase your exercise to assist with this: more exercise = more calories to maintain = weight loss on same diet. Exercise also depletes glycogen stores which gets you into keto faster/deeper.

Mr Jinx

Soarer wrote: »

I eat slices of cheddar (35g Fat per 100g) and macadamia nuts (75g per 100g) as snacks while I'm at the computer. The nuts are silly money though.

where do you get your macadamia nuts?

Soarer

I got them from discountsupplements.ie.

They were shortdated. Actually they were out of date, but they were grand. I got 12x125g packs for €22 delivered, which was by far and away the cheapest I could find anywhere.

They were actually these exact ones, only bought from discountsupplements.

oscar_mike

You can get seriously cheap almonds and walnuts in tescos baking section

MaceFace

Keto is not high in protein. You aim for 1g/lb LBM, but get too much and your body will be out of ketosis.
Any type of calorie deficit will cause loss of muscle and fat but with heavy lifting, the muscles are spared more so.
The theory behind it is your body uses FFA for energy when there is no ready supply of glycogen. Between that and the much lower levels of insulin in the body, the fat stores are utilised much more than a standard low calories (carb rich) diet.

I have been on a keto diet for nearly 6 weeks with only one carb-up. I lift 3 days out of every 5. First week was hard (energy and keto-flu) but after that, happy days - lifts are heavier than ever, no energy problems.
As others said though - main problem is finding low carb foods. Also, the lack of fruit and veg can be an issue for vitamins/fiber etc. I supplement with multi-vitamin and fiber.

Regardless of the merits or otherwise of the diet, you learn a lot about nutrition and your body and I found it fantastic at dropping weight.

i_surge

oscar_mike wrote: »

Although with other diets such as low fat, people often end up loosing a lot of muscle weight as well as fat. Keto preserves muscle and targets fat specifically.

Assuming you've seen the low fat vs. low sugar twins diet show?

The high protein/fat diet led to proportionally higher muscle loss?

honestbroker

i_surge wrote: »

Assuming you've seen the low fat vs. low sugar twins diet show?

The high protein/fat diet led to proportionally higher muscle loss?

Not sure I'd read too much into the findings of that program, as previous posters have said "Get to know your body", exercise (especially resistance) is not an option it's a key part in upgrading your shape. Regular monitoring and tweaking your food intake will ensure the right result.

Sir Digby Chicken Caesar

is there any sure fire way to know if you're in ketosis?

I've been eating in or around 100g carbs a day for the past 2-3 weeks, usually under 100 but the odd day i'd go to 120 or 130 if I was exercising much. this week though i've had awful bad breath and a funny metallica sort of taste in my mouth even when the breath was fine.


is this just a 'thing' in ketosis? I haven't been trying to eat low carb i've just been trying to eat low calorie and have dropped fruit from my diet so getting my carbs from veg mostly and it's just worked out the way it has.

diet wise i'm happy, weight loss wise i'm doing alright..it's just my mouth feels like i've been sucking on someones feet and my breath smells about the same. does this go away?

Stench Blossoms

Buy some keto sticks in the chemist.

Alf Veedersane

Sir Digby Chicken Caesar wrote: »

is there any sure fire way to know if you're in ketosis?

I've been eating in or around 100g carbs a day for the past 2-3 weeks, usually under 100 but the odd day i'd go to 120 or 130 if I was exercising much. this week though i've had awful bad breath and a funny metallica sort of taste in my mouth even when the breath was fine.


is this just a 'thing' in ketosis? I haven't been trying to eat low carb i've just been trying to eat low calorie and have dropped fruit from my diet so getting my carbs from veg mostly and it's just worked out the way it has.

diet wise i'm happy, weight loss wise i'm doing alright..it's just my mouth feels like i've been sucking on someones feet and my breath smells about the same. does this go away?

Unless you've been sucking on someone's feet, go with what Stench Blossoms suggested.

I'd be surprised if you're in ketosis given your carb intake, mostly because it's the same or slightly higher than mine and i've none of those symptoms, but the human body is a strange piece of kit.

Soarer

i_surge wrote: »

Assuming you've seen the low fat vs. low sugar twins diet show?

The high protein/fat diet led to proportionally higher muscle loss?

Bodybuilders have been doing keto for years, and they've not exactly been losing muscle.

Soarer

Stench Blossoms wrote: »

Buy some keto sticks in the chemist.

This.

There are two types though. One type measures both glucose and ketones, and the other just ketones. There's a fiver in the difference, so unless you need to measure glucose, go for the plain ones.

Sir Digby Chicken Caesar

well i binged on simple carbs over the weekend as it was my birthday but i'm going back on my regular diet as of today so if my mouth starts feeling like a hamster cage again I'll grab some keto sticks

Soarer

Ha!
I did a bit of a binge myself. Really bad I was. Got 3 Easter eggs for a fiver, and won that battle hands down! Also snuck in a tub of Ben & Jerry's along the way too!
It was a treat to myself given the amount of sport that was on, and I dodn't go out for pints/Hillbillys!

Stench Blossoms

That's the reason keto wasn't sustainable for me. I missed eating chocolate.

runawaybishop

MaceFace wrote: »

Keto is not high in protein. You aim for 1g/lb LBM, but get too much and your body will be out of ketosis.

1g/lb of lbm is high in protein compared to most peoples diets. You'd need to eat a hell of as lot of protein to affect keto.

Soarer

Stench Blossoms wrote: »

That's the reason keto wasn't sustainable for me. I missed eating chocolate.

Me too!

I still treat myself every so often. If you can do the Keto thing full on for 3 or 4 days, you can sneak a square or two evry day without really affecting it.

That's where the ketostix are mighty. They take the guesswork out of it.

Stench Blossoms

Soarer wrote: »

Me too!

I still treat myself every so often. If you can do the Keto thing full on for 3 or 4 days, you can sneak a square or two evry day without really affecting it.

That's where the ketostix are mighty. They take the guesswork out of it.

Pfft a square or two?

I like to eat WHOLE easter eggs.

runawaybishop

Stench Blossoms wrote: »

Pfft a square or two?

I like to eat WHOLE easter eggs.

You can on tkd or ckd \:D/

I'm going to try give thus a go, to be fair I'm nearly there anyway with my normal diet but am going to cut back further on the carbs and up the fat intake a bit.

Anyway, the question is, how about alcohol? I don't get out too much but when I do, I like a drink! Is this possible?
What is the best thing to drink to keep as close as possible to this diet?

Soarer

Stay off the beer.
Shorts and Coke Zero would be about the best of it.
Think I read somewhere that red wine isn't too bad. Not great, but not too bad.

MaceFace

bubblypop wrote: »

I'm going to try give thus a go, to be fair I'm nearly there anyway with my normal diet but am going to cut back further on the carbs and up the fat intake a bit.

Anyway, the question is, how about alcohol? I don't get out too much but when I do, I like a drink! Is this possible?
What is the best thing to drink to keep as close as possible to this diet?

There are different types of Keto diets. Look at the CKD which is a re-carb once every so often (whatever fits your goals). Allows you to incorporate alcohol into your diet on a rare occurrence (kicking you out of ketosis), but no alcohol is better than any alcohol.

Even diet drinks are dangerous as they contain Aspartame which some people said kicks them out of ketosis.

If I was going out "not that much", and wanted to keep drinking during these times, I would just do a carb up during this time and get back on the next day. Just remember the calories involved...