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anyone doing the KETO diet?

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RnRJack
Reg. Mar 2010
Posted 2018-01-19 2:38 PM
Subject: RE: anyone doing the KETO diet?



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Posts: 1608
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Location: Cocoa, Florida
veintiocho - 2018-01-19 2:33 PM

Dodge629 - 2018-01-18 11:20 AM

veintiocho - 2018-01-18 9:49 AM
Dodge629 - 2018-01-18 10:41 AM
veintiocho - 2018-01-18 9:33 AM Just out of curiosity, I’ve done a little research on the Ketogenic diet and wasn’t impressed with what I found. Yes, it does help you lose body weight quickly, but it does not help you lose FAT. The point of the ketogenic diet is to keep the body in a state of ketosis by eating low carb/high fat diet and when this happens your body supposedly becomes super-efficient at burning fat for energy and you can quickly drop 5-7lbs… What you need to understand, is that after eating carbs, your body breaks them down to glucose, which enters the bloodstream and what isn’t used for energy is stored as glycogen in your liver and muscles. Glycogen is stored with 3-4 parts water, so every gram of glycogen stored in your liver and muscles comes with 3-4 grams of water. Depending on your diet and exercise levels, your body can store 300-700grams (or more) glycogen, add 2000g water with that and you get roughly 5.5lbs. Going on a keto diet and reducing carb intake reduces the whole body glycogen levels, which would flush out the large amount of water as well. This accounts for the rapid drop of body weight in first week or two – but it is NOT a rapid reduction in body fat. The keto diet is basically just another low carb/high fat fad diet, which is totally unrealistic for long term use, unless you enjoy feeling like sh!t, depriving yourself, and not having any energy. Contrary to what is on Pinterest, you don’t turn into a keto fat blasting machine, and unfortunately, there are a lot of disadvantages to low carb/high fat diets: It is easier to overeat on a low carb diet. Carbs have a significant impact on satiety, whereas dietary fats don’t. Eat a bunch of fibrous carbs and you will feel full for a quite a while. Eat a bunch of dietary fat and you won’t. Dietary fat is really energy dense too; it contains about 9 calories per gram compared to carbs 4 calories. So it is easy to see how you can over eat on a high-fat diet. Low carb dieters have more hunger issues and struggle more with controlling calorie intake vs high carb dieters. They also have problems with low energy levels as well. It is well known that low carb diets increase fatigue and perceived effort during exercise. You build less muscle on a low carb diet because you reduce the amount of glycogen stored in the muscles and building muscle is the best way to lose weight! Also, when glycogen levels are low, post workout muscle repair is impaired. If you look at professional sports, there are no low-carb diets - it’s because they suck for athletic performance. And I’m not just talking about just high performance athletes, it’s anyone that is involved in periods of low intensity and high intensity activity, which horse riding/training totally falls under.
This is all based on which "keto diet" you choose to follow.  I don't follow a high fat diet period.  And I've gone from needing to eat on a regular basis to "forgetting" to eat or unconsciously intermittent fasting because I feel satisfied 90% more than I ever did eating carbs.  And I actually take in way less calories without feeling hungry.  The Keto way of eating I do follows the science that if you have body fat to lose you do NOT need to eat more fat.  You restrict carbs, eat adequate protein to maintain your muscle mass, and use fat as needed while eating at a healthy calorie deficit.  More energy, no brain fog, no afternoon slump...
Do you mind if I ask what % your carb/fats/proteins are at currently? What is your daily meal plan look like?

I'm a lazy keto-er... I don't track, but I know if my head what I'm aiming for which is 20-25 net carbs and 130g protein in about a 1400 calorie range.  7C/58F/36P is supposed to be my true macros, but I don't track fat really at all because I tend to eat lower fat by habit.  I have a couple eggs for breakfast every morning, coffee, usually a keto friendly soup or casserole I make to take for lunch all week, and usually a high protein supper... chicken, steak, pork, fish and green veggies, mushrooms, etc.  I don't snack much, try to limit nuts and cheese because of the high fat/calorie content.  And I'm lactose intolerant so very little other dairy.

Thanks for sharing, I was just curious :)

How do you figure out your macros? I’ve been trying to figure this out
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veintiocho
Reg. Sep 2015
Posted 2018-01-19 2:59 PM
Subject: RE: anyone doing the KETO diet?


Elite Veteran


Posts: 672
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RnRJack - 2018-01-19 2:38 PM

veintiocho - 2018-01-19 2:33 PM

Dodge629 - 2018-01-18 11:20 AM

veintiocho - 2018-01-18 9:49 AM
Dodge629 - 2018-01-18 10:41 AM
veintiocho - 2018-01-18 9:33 AM Just out of curiosity, I’ve done a little research on the Ketogenic diet and wasn’t impressed with what I found. Yes, it does help you lose body weight quickly, but it does not help you lose FAT. The point of the ketogenic diet is to keep the body in a state of ketosis by eating low carb/high fat diet and when this happens your body supposedly becomes super-efficient at burning fat for energy and you can quickly drop 5-7lbs… What you need to understand, is that after eating carbs, your body breaks them down to glucose, which enters the bloodstream and what isn’t used for energy is stored as glycogen in your liver and muscles. Glycogen is stored with 3-4 parts water, so every gram of glycogen stored in your liver and muscles comes with 3-4 grams of water. Depending on your diet and exercise levels, your body can store 300-700grams (or more) glycogen, add 2000g water with that and you get roughly 5.5lbs. Going on a keto diet and reducing carb intake reduces the whole body glycogen levels, which would flush out the large amount of water as well. This accounts for the rapid drop of body weight in first week or two – but it is NOT a rapid reduction in body fat. The keto diet is basically just another low carb/high fat fad diet, which is totally unrealistic for long term use, unless you enjoy feeling like sh!t, depriving yourself, and not having any energy. Contrary to what is on Pinterest, you don’t turn into a keto fat blasting machine, and unfortunately, there are a lot of disadvantages to low carb/high fat diets: It is easier to overeat on a low carb diet. Carbs have a significant impact on satiety, whereas dietary fats don’t. Eat a bunch of fibrous carbs and you will feel full for a quite a while. Eat a bunch of dietary fat and you won’t. Dietary fat is really energy dense too; it contains about 9 calories per gram compared to carbs 4 calories. So it is easy to see how you can over eat on a high-fat diet. Low carb dieters have more hunger issues and struggle more with controlling calorie intake vs high carb dieters. They also have problems with low energy levels as well. It is well known that low carb diets increase fatigue and perceived effort during exercise. You build less muscle on a low carb diet because you reduce the amount of glycogen stored in the muscles and building muscle is the best way to lose weight! Also, when glycogen levels are low, post workout muscle repair is impaired. If you look at professional sports, there are no low-carb diets - it’s because they suck for athletic performance. And I’m not just talking about just high performance athletes, it’s anyone that is involved in periods of low intensity and high intensity activity, which horse riding/training totally falls under.
This is all based on which "keto diet" you choose to follow.  I don't follow a high fat diet period.  And I've gone from needing to eat on a regular basis to "forgetting" to eat or unconsciously intermittent fasting because I feel satisfied 90% more than I ever did eating carbs.  And I actually take in way less calories without feeling hungry.  The Keto way of eating I do follows the science that if you have body fat to lose you do NOT need to eat more fat.  You restrict carbs, eat adequate protein to maintain your muscle mass, and use fat as needed while eating at a healthy calorie deficit.  More energy, no brain fog, no afternoon slump...
Do you mind if I ask what % your carb/fats/proteins are at currently? What is your daily meal plan look like?

I'm a lazy keto-er... I don't track, but I know if my head what I'm aiming for which is 20-25 net carbs and 130g protein in about a 1400 calorie range.  7C/58F/36P is supposed to be my true macros, but I don't track fat really at all because I tend to eat lower fat by habit.  I have a couple eggs for breakfast every morning, coffee, usually a keto friendly soup or casserole I make to take for lunch all week, and usually a high protein supper... chicken, steak, pork, fish and green veggies, mushrooms, etc.  I don't snack much, try to limit nuts and cheese because of the high fat/calorie content.  And I'm lactose intolerant so very little other dairy.

Thanks for sharing, I was just curious :)

How do you figure out your macros? I’ve been trying to figure this out

You can google a TDEE/Macro calculator. I have one saved on my home computer, but this one looks neat too:
https://www.thatmacrolife.com/macro-calculator/

Then you can plug those results into an app like MyFitnessPal and record your noms in there. I've done it for so long I don't record daily anymore, but every once in a while when I feel myself slipping I'll start tracking again and get on target.

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Dodge629
Reg. Oct 2003
Posted 2018-01-19 3:04 PM
Subject: RE: anyone doing the KETO diet?



Some Kind of Trouble


Posts: 4430
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https://www.ruled.me/mythbusting-training-on-keto-diet/

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Dodge629
Reg. Oct 2003
Posted 2018-01-19 3:06 PM
Subject: RE: anyone doing the KETO diet?



Some Kind of Trouble


Posts: 4430
2000200010010010010025
RnRJack - 2018-01-19 1:38 PM
veintiocho - 2018-01-19 2:33 PM
Dodge629 - 2018-01-18 11:20 AM
veintiocho - 2018-01-18 9:49 AM
Dodge629 - 2018-01-18 10:41 AM
veintiocho - 2018-01-18 9:33 AM Just out of curiosity, I’ve done a little research on the Ketogenic diet and wasn’t impressed with what I found. Yes, it does help you lose body weight quickly, but it does not help you lose FAT. The point of the ketogenic diet is to keep the body in a state of ketosis by eating low carb/high fat diet and when this happens your body supposedly becomes super-efficient at burning fat for energy and you can quickly drop 5-7lbs… What you need to understand, is that after eating carbs, your body breaks them down to glucose, which enters the bloodstream and what isn’t used for energy is stored as glycogen in your liver and muscles. Glycogen is stored with 3-4 parts water, so every gram of glycogen stored in your liver and muscles comes with 3-4 grams of water. Depending on your diet and exercise levels, your body can store 300-700grams (or more) glycogen, add 2000g water with that and you get roughly 5.5lbs. Going on a keto diet and reducing carb intake reduces the whole body glycogen levels, which would flush out the large amount of water as well. This accounts for the rapid drop of body weight in first week or two – but it is NOT a rapid reduction in body fat. The keto diet is basically just another low carb/high fat fad diet, which is totally unrealistic for long term use, unless you enjoy feeling like sh!t, depriving yourself, and not having any energy. Contrary to what is on Pinterest, you don’t turn into a keto fat blasting machine, and unfortunately, there are a lot of disadvantages to low carb/high fat diets: It is easier to overeat on a low carb diet. Carbs have a significant impact on satiety, whereas dietary fats don’t. Eat a bunch of fibrous carbs and you will feel full for a quite a while. Eat a bunch of dietary fat and you won’t. Dietary fat is really energy dense too; it contains about 9 calories per gram compared to carbs 4 calories. So it is easy to see how you can over eat on a high-fat diet. Low carb dieters have more hunger issues and struggle more with controlling calorie intake vs high carb dieters. They also have problems with low energy levels as well. It is well known that low carb diets increase fatigue and perceived effort during exercise. You build less muscle on a low carb diet because you reduce the amount of glycogen stored in the muscles and building muscle is the best way to lose weight! Also, when glycogen levels are low, post workout muscle repair is impaired. If you look at professional sports, there are no low-carb diets - it’s because they suck for athletic performance. And I’m not just talking about just high performance athletes, it’s anyone that is involved in periods of low intensity and high intensity activity, which horse riding/training totally falls under.
This is all based on which "keto diet" you choose to follow.  I don't follow a high fat diet period.  And I've gone from needing to eat on a regular basis to "forgetting" to eat or unconsciously intermittent fasting because I feel satisfied 90% more than I ever did eating carbs.  And I actually take in way less calories without feeling hungry.  The Keto way of eating I do follows the science that if you have body fat to lose you do NOT need to eat more fat.  You restrict carbs, eat adequate protein to maintain your muscle mass, and use fat as needed while eating at a healthy calorie deficit.  More energy, no brain fog, no afternoon slump...
Do you mind if I ask what % your carb/fats/proteins are at currently? What is your daily meal plan look like?
I'm a lazy keto-er... I don't track, but I know if my head what I'm aiming for which is 20-25 net carbs and 130g protein in about a 1400 calorie range.  7C/58F/36P is supposed to be my true macros, but I don't track fat really at all because I tend to eat lower fat by habit.  I have a couple eggs for breakfast every morning, coffee, usually a keto friendly soup or casserole I make to take for lunch all week, and usually a high protein supper... chicken, steak, pork, fish and green veggies, mushrooms, etc.  I don't snack much, try to limit nuts and cheese because of the high fat/calorie content.  And I'm lactose intolerant so very little other dairy.
Thanks for sharing, I was just curious :)
How do you figure out your macros? I’ve been trying to figure this out

There are all kinds of websites but they can differ based on your goals.  My particular Keto calculator will not work for someone who believes it is a high fat diet, for example. 
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RnRJack
Reg. Mar 2010
Posted 2018-01-20 6:28 AM
Subject: RE: anyone doing the KETO diet?



Expert


Posts: 1608
1000500100
Location: Cocoa, Florida

Good read, thank you
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SilverCanChaser
Reg. Sep 2008
Posted 2021-01-21 12:18 AM
Subject: RE: anyone doing the KETO diet?


Veteran


Posts: 110
100

I didnt read all the posts but wanted to say I went Gluten Free right before Thanksgiving & little by little I have  lost 15 # during that time  - i have never felt better, my belly is not bloated & Im wearing jeams that I couldnt get zipped ... now with a belt to hold them up!!! 

Going GF was the best health change Ive ever made!!! 

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