Ketogenic Diet

Did a quick search and didn’t find anything except a member trying to sell t-shirts...

I’m about 5 days and -4lbs into this odd scientific experiment called the “Keto diet”

Curious who else, if any, are also giving it a whirl.

I’ll share one of the best sites I’ve found so far for Keto-compliant meals & snacks:

https://www.dietdoctor.com/low-carb/keto/snacks

As with most of the shit I do I’m kind of making it up as I go along.
Honestly, I’ll be happy to be at 200lbs again.

 

I maintained a keto type diet (less that 30g of carbohydrates per day) for about a year and a half. Was not using it to cut any weight since I'm already slim. I did use it due to some fairly noticeable complications I notice when eating >150g of carbs daily. Worked wonderfully. Ultimately ended up abandoning the diet simply due to the costs to be on it while choosing healthier fat sources. Have nothing bad to say about the concept other than be realistic with your fat sources and moderate the highly processed choices. If you have any specific questions shoot them my way.

 

Still getting over the huge differences in eating like this vs. the vegan route I tried for 4 months.
So far I like this much better!

 

No keto flu yet!

Had a pretty bad headache a couple days ago though - might have been related?

 

I’ve been doing keto for a little over 3 months now, I’m down 27.5lbs. I wasn’t really heavy to begin with, but over the last 3 years the dad bod hit hard, so wanted to get back to what I was before the kids. My goal was 160, so currently 14lbs away.

It does really work, it’s weird sometimes trying to purposely eat fat things and sometimes it gets old, but you just mix up what your eating every so often and it makes it easy. Just watch out for the hidden sugars in some things, so you don’t get derailed.

If you’re just starting keto you can kick it off rather fast with a good egg fast as well, it’s part of keto and helps you break barriers sometimes. You just eat eggs all day long, pretty simple, your suppose to hold out for a solid week, some people loose more then 10lbs a week doing it especially just starting off.

 

This was dinner.


London Broil with creamed spinach.

It was amazing

 

In

 

@PackCon knows a lot about keto, saw him recently posting in the fitness thread

 

Sweet a Keto thread!

I very recently committed to doing a true ketogenic diet. I'm 22 days in and so far have gained 2lbs.
Now, I didn't start keto to lose weight. I'm 5'9' 159lbs and best guess 8-9% body fat (too small). I have an autoimmune disease that impacts my thyroid but also gives me GI troubles. I've recently been dealing with a flare up that caused me to lose a fair bit of weight. Further weight loss wasn't my goal, but being healthier and eliminating foods that weren't making me sick was. I'm also a power lifter and fitness/diet buff so I'm used to tracking everything I eat. Since I'm trying to get my health back in line I wanted to try a diet I felt was less restrictive than counting everything I ate. I also wanted to see how one does performance wise on keto. Goal is to gain muscle mass, not lose anymore.

I feel a hell of a lot better but wondering if I'm going to stay with the diet.
I've had no indications after this much effort that I'm in ketosis. I've been told you know when your body switches over... I only feel great. I've had no keto flu, no urine changes, the only change I can say is 1 day my sweat smelled pretty rank. That's it.

Have you guys had clear indicators that you are in ketosis? Or do you just feel the same?

I've been consuming 3200 calories per day with average net carb intake being 25g per day. 3200 calories is my normal maintain weight calorie goal. I also have been very careful not to let my protein get too high (no more than 25% of cals) and keeping my fat up (70% of my cals). So I'm not sure what's up.

Or maybe I have been told wrong and ketosis isn't something you can tell you are in.

 

I may need to go get me those. Might be motivating.

 

You would be surprised with how many products contain sugar when you start looking for it. It seems everything produced these days has sugar in it. So unhealthy. I think the keto diet is awesome, and just provides a better quality of life vs eating sugars and carbs. I feel better day to day since I started.

 

Also worth noting is that if your protein intake is too high it can prohibit your body from entering into a state of ketosis. Strict keto diets typically limit both carb and protein intake. Most freely eat protein though, protein in excess can be converted into glucose (gluconeogenesis)to replenish glycogen stores and stop ketosis from occurring.

Shouldnt really worry about being in a constant keto state though. If you're on a caloric restriction and your intake of carbohydrates remains <20-30g daily you will most likely enter near ketogenic states periodically. Weight loss will occur and muscle sparing benefits may exist from the high protein intake. I do like the concept of low carbohydrate intakes (<200g) and I've seen a lot of health benefits from the reduction. Realistically though most weight loss initially observed from low carb diets is a loss in glycogen stores in the muscles, especially since most also work out during the the diet. I always advise people to find the diet they like and to look into the concepts of keto diets since I've seen benefits of the carb reduction in some people.

@PackCon I want to add that one thing I personally noticed as a power lifter myself, while on keto specific dieting my strength to weight was greater than at any other time in my life. Some notice better overall strength on the diet. My capacity for high volume, or long work outs or high rep+set counts though was shit. Definitely recommend for power lifting, not so much for bodybuilding.

 

I’ve read all through this and it’s pretty interesting. I entered a program through UVA endochrynology years ago and went completely vegan for about 8-9 months as a treatment for my diabetes. While I understand a lot of people have had great results from a plant based diet I did not and quite frankly it sucked. So much so i don’t care for many vehetables now and my body doesn’t process several of them.
I lost about a hundred pounds about 15 years ago with weight watchers-and am currently about 18 pounds over my previous goal weight. 2 shoulder surgeries 2 years in a row and the following inactivity took its toll but a 20 pound gain isn’t the end of the world.
As us diabetics are constantly aware of sugars I will mention this diet to my Dr and se what she had to say in refference to it being safe for me to try. Anything I can find that may help I look in to. @HomerTaco I’ll be at aoaa perhaps we could chat

 

Please speak with the doctor first for sure. Also research ketoacidosis, which may be a concern for you as a diabetic. Most people that are anti keto throw the acidosis issue out there as kind of a scare tactic. But if you have diabetes it is a real concern since it can be life threatening.

My current and long running diet is a more diabetic type diet. I plan meals with the intent of keeping the glycemic response reduced and the insulin spike something I aim to avoid. I dont have diabetes but I've found a combination of diabetic diet and low carb/keto concepts have help with an inflammatory issue I have. Good luck on your quest to find a diet that works for you.

 

Thanks it’s never ending and I had a complete brain fart with the acidosis part yes that is some bad stuff and can end you quickly

 

As with all Nexflix documentaries, take it with a grain of salt, there is one about the keto diet called The Magic Pill. Again, not an end all be all, but worth a watch.

 

Check out forks over knives when you get a chance. It’s about plant based diets but very interesting

 

Ketosis is NOT the same as ketoacidosis. Ketosis does not allow enough ketones in the blood to lead to acidosis, that all comes from poor insulin control. Its more of a risk with Type 1 diabetes and not Type 2 but can happen with both.
But its a misconception keto diets can cause ketoacidosis.

Keto is typically more recommended with people with Type II because it helps improve insulin sensitivity.

 

Thank you I am type 2 so i will be in touch with my endochryn