You know the benefits are quite vague when "You have lower levels of insulin" is brought forth as a benefit. So what? Unless he's talking about insulin sensitivity, and not simply the levels, I don't see why you would even make that a point - if you don't have a lot of glucose in your bloodstream, you're not gonna secrete a lot of insulin. No surprises there. And I'd like to see the studies on blood pressure - which patient groups are we talking (and how many participants)? I'm also gonna go out on a limb and say that it probably doesn't increase your mental alertness, if for no other reason than the fact that your brain usually runs on glucose - why would we run on something measurably sub-optimal per default?
I'm gonna stay on team "If you wanna lose weight, eat a healthy and varied diet, restrict your energy in-take, and do exercise". Exercise won't really help with weight-loss, but dangit, it's goddamn healthy for you. Start walking when you feasibly can. Take the bike instead of the car/bus/etc if possible. Go for a run. A ketogenic diet probably won't hurt you, but there's no reason to restrict your diet so heavily if you don't have to. And well, wouldn't be a nice way to find out your diabetic (okay, seems unlikely).
While this video isn't on ketogenic diets as such, the idea that either sugar or fat is making you obese or unable to lose weight just seems flawed.
https://www.youtube.com/watch?v=vTDm_pa0JSM
I have a friend who lost 30 pounds in a month in a half on kito. She ate pork rinds dipped in philly cream cheese during it too, ultimate power move.
A lot of weight lost early on keto/low carb diets in general is water loss, then once people go back to a normal diet or old shitty eating habits they put most of it back on. Its a fad diet that doesnt teach you how to develop healthy eating habits or how to set up a normal balanced diet and tracking your macro intake. Not to mention barely any fruits or veggies while doing keto, there goes most of your micro nutrients.
It's worth bearing in mind that the diets undertaken in this video were 'low carb' but judging by the low carb group still taking in 30% of their calories from carbs (And that they were all overweight-obese) there probably wasn't much in the way of ketosis going on here.
My dad was diagnosed with type 2 diabetes and was quite overweight, and was told he would probably be dead within 10 years if he didn't make some changes but his diabetes medication made it extremely hard to lose weight. As a last ditch they went on a keto diet with help from doctors/nutritionists and he lost around 70kg (155lbs) in a year and now weighs less than me and doesn't have to take medication for diabetes.
If people find this level of restriction works great for them then great, especially if the lifestyle suits them and they aren't miserable or missing anything.
This dangerous idea of fat/sugar being the culprits of weight gain is still rife though, I know a few serial dieters who are part of clubs like weightwatchers who still seem to perpetuate this myth while selling products branded as low fat/sugar.
It's a good diet if you want to restrict yourself to the point where your diet is extremely simple. It very clearly draws the line of what to eat, and what not to eat. Then there's also the prospect of "punishment" for just having one bit of shit food (which usually, for me anyway, starts a landslide of eating shit food) because you lose ketosis.
Keto isn't for everyone, and it shouldn't be used as the basis of your lifestyle unless you're really fit for it.
Keto is a better weight loss diet than any other weight loss diet, should you be able to stick with it. There's several reasons for this. The first one is the actual process of ketosis and the way your body will devour it's own fat reserves. If you're trying to lose weight, and lose fat, this is going to knock exercise out of the park. Exercise is great, but it's not the best weight loss regime.
Keto diets will also keep you on a weight loss path as when you're below 30 grams of carbs a day, your glycol stores are going to be doing their best to replenish their energy directly from whatever carbs you eat, as well as transfering energy from fat into gylcol.
Most weight loss diets focus on calories in, calories out. This is a totally valid, and workable methodology. It just isn't the most result driven way to go about doing it, and will take a much longer period of time. I've lost a hundred pounds now, and I did that through careful "calorie in, calorie out" dieting and a lot more walking than I was used to. Keto is a very hard lifestyle to pull off if you're not 100% invested into it. If you are though, and you maintain ketosis there really is nothing close to as good a weight loss diet as keto. A 6 month keto stint can help fix someones long term weight issues and let them get to a stage where "calories in, calories out" as well as exercise is a managable feat. I know I found the process of working out to be too much when I was
over 250 pounds, and it took me losing a lot of the weight to hit a "snowball effect" like process.
Overall I agree Keto is a bit overhyped but it's a genuinely amazing diet if you're able to maintain it and put in the effort. Not everyone can though.
I didn't prescribe exercise for weight loss, it's simply just healthy for you (I even explicitly wrote that so yeah).
I must admit that I would like to see the studies that show that a ketogenic diet is vastly superior for weight loss. While I can see the potential benefit of running your entire metabolism on burning fat, I have a hard time seeing that the effect should be that large.
Ketosis is the function of the body that burns ketones for energy instead glucose, the entire point of Keto is to stop the majority of glucose intake so that the body basically only has Ketosis as an option which results in the burning of body fat and drastically less weight intake (due to cutting carbs and sugar entirely) it's not even really debatable if it works or not, the only thing that has to be considered when attempting Keto is if you're strong enough to cut out all the major shit people eat basically every day because basically everything has sugar. Meats cheese and fats are basically all you can eat on keto which is a pretty big change in most peoples diets because they don't think about how many carbs everyday things have and completely cutting bread pasta, and other grains and starches is a huge hurdle people don't even think about.
I know what ketosis is. If you have a good article that actually breaks down how big the differences are in (endogenous) fat burning between two diets (a ketogenic and a reference or something to that effect) equal in caloric in-take, I’d like to read that.
The thing that annoys me about the keto diet is most people I've seen try it think it's a magic wonder diet. They eat all kinds of shit and lose some weight but they have no discipline (I should note the people I know who started on keto were already heavy meat, cheese and fat eaters so it wasn't a difficult switch for them) so if they ever drop the keto diet for whatever reason they'll be so used to eating a lot of shit that they'll begin to rapidly gain weight.
There's no perfect diet, in fact I think diets which rely on entirely cutting anything are a waste, but if a diet works for you go for it. The main thing is making sure you understand why it works for you. Last year I lost a noticable amount of weight because I had to walk for 3 hours a day, the walk made me not crave shit I had been eating constantly up to that point and so I ate less but better food. I still ate chocolate and drank coke all the time, just in significantly lower quantities than before because I didn't feel like I needed them.
that's like hacking and winning through every Dreamhack CSGO event and never getting caught
good god philly cheese is delicious
I've lost about 32 pounds since I started keto. Have been on it for about a month and a half and I still have a long way to go. It really is worth it if you have the will power to keep going with it. And trust me. It's hard giving up a lot of stuff but it really does make you think about what you have been putting into your body. Hopefully most people should take it as a learning experience so for when they do get to their target weight they can take the measures to make sure they don't gain all that weight back.
Lost 50 pounds since jan on keto
shit works
I've been on keto for a while now, got some good results but I've seemed to have plateaued as of late. Not really sure what to do because exercise is incredibly hard on me and eating at a calorie deficit has never ever worked for me or anyone I've met in the past.
A KETO diet is supposed to be sustained for a looong period of time.
I've tried it for a few months and it was interesting.. Probably could have gotten down to 15% bodyfat without much effort but my carb addiction snuck up on me.
It's not a fad diet. It can get complicated with people who have existing health conditions but overall it is very effective for losing FAT and I don't mean just water weight.
I'm not sure you've done much research here because vegetables are absolutely required. This diet restricts NET carbs (carbs subtracted by FIBRE). Sweet fruits are generally HIGH in NET carbs while many vegetables (generally anything leafy or green) are usually very LOW in NET carbs and should be eaten in vast quantities.
Overall I would highly suggest this diet to the VERY obese because, assuming they don't cheat AT ALL, because it will force them to stop eating shit foods notorious in empty carbs (soda , candy , beer). They will lose weight very fast while sitting on their ass every time if they don't cheat.
same happened to me a few weeks ago
recheck how your eating lately, make sure you arnt eating too much protein (chicken/shrimp/etc.) and try to focus on fat more if possible.
also getting a keto diet app like Carb Manager is good as it can help set you keto guidelines.
I agree though the second they switch back to their shit diet it's well documented they will gain it back and more. This diet just offers you the chance to eat fatty, tasty food for a period of time while you teach yourself what a proper diet looks like... If all they learn is how to eat butter with their time ON it the ending result is obvious..
God no. Diet colas are filled with artificial sweeteners, aspartame isn't any better for you than sugar and it doesn't help with weight loss. Also most diet colas taste like shit, so you may as well find some other drink/source of caffeine.
i been drinking it and it hasnt affected my keto diet at all.
been using green tea more though
Have you tried fasting for a 24hr+ period once or more a week?
Are you following the 60% fat : 30% protein : 10% carb ratio for fat loss?
An interesting thing with the keto diet is that most "low-fat" versions of foods are actually bad for you.
Take mayonnaise for example, low fat mayo is worse for you because the fat substitute they use is higher in carbs.
intermittent fasting is said to go hand in hand with a keto diet. look up the benefits of it and consider implementing it into your lifestyle. its not for everyone though.
Are there any side by side studies with two groups eating equivalent calorie intakes, but one using a keto diet and one eating a normal diet?
Apparently they aren't needed as the benefits are obvious.
What I'm gonna ask is whether the improved (for the sake of argument, let's assume) weight loss really comes from altered metabolism, or from stricter control of your food intake. From the sound of it, ketogenic diets seem to require a lot of control; people who succeed in establishing that diet in the first place might've been equally well-suited by adherence to some other diet, and the "improvement" ends up simply being a result of confounding better adherence with inherent benefits.
I can see why "all you burn is fat" might be a compelling argument, but what you care about is burning endogenous fats. When you're on a ketogenic diet, obviously you're burning more fats than in a normal diet, but you're also taking in way more fat. If the additional fat you're burning only grows proportionally to your intake, you're not gonna be burning more of your own fat.
Let's say you take in an equivalent amount of glucose and fat - say, 8 hours worth of calories. After 8 hours, whether your liver is releasing glucose into your bloodstream or turning fat into ketones, you've burnt the energy you took in. So what does the liver do now? Well, on a ketogenic diet, it's gonna continue producing ketones from fat breakdown. On a normal diet, your liver is gonna start gluconeogenesis, mostly from protein and lactate.
Here you might say "But the body is still burning fat on the ketogenic diet!" - well, that's true, but the substrate for gluconeogenesis comes from your diet as well. If you don't have substrate from your diet, then what happens? Well, you're gonna start producing ketones, because your brain needs to run on something. If you have two calorically equivalent diets with equivalent amounts of protein, and you simply substitute the glucose with fat in one of them, ketogenesis from endogenous fats should end up being about the same.
I suppose your muscles would start burning more fat, as they couldn't rely on glycogen stores - however, whether your muscles are burning glucose or fats, they're gonna need about the same energy. You're simply substituting one for the other, meaning that you're gonna have to take in as much fat for muscle use as you would've glucose - if you don't, the diets wouldn't be calorically equivalent, and then it's pretty easy to see where the weight loss comes from. It's also worth noting that muscles have glycogen around for a reason; I'd imagine peak performance would be impacted by being on a ketogenic diet.
I see some potential benefits: Perhaps protein metabolism is changed and muscle breakdown is lessened? Perhaps the lower insulin levels really would have some kind of benefit. Perhaps ketosis is significantly more inefficient, and thus you're gonna be burning more fat for the "same" caloric intake. But I don't really see why weight loss would be massively different, if your intake of calories is the same. At least it's not so obvious to me that I'll simply accept it without seeing some proper studies.
If people can see some (or multiple) flaw(s) in my argumentation, feel free to call me a big dumb idiot. Perhaps I've gotten something completely wrong.
Calorie management is a lot easier on a ketogenic diet because you become sated with considerably fewer calories. I need to leave soon or I'd link you to the studies, but fats trigger a satiation response considerably faster and for longer than carbs.
So, not only is it metabolically more 'logical' for weight loss since you are guaranteed to be in a fat burning state, but it's mentally a hell of a lot easier. My personal experience was that after I packed on weight from a foot surgery I was able to just melt the weight off by going largely keto. Outside of the initial 'keto flu' which is a lethargy/discomfort period that can last a couple of days while your body changes over, you simply aren't hungry as often.
This video isn't exactly what you are looking for, but it does go into the exact way you metabolize things.
https://www.youtube.com/watch?v=dBnniua6-oM
Fat is good eh? Did he just forget the well known causal link between saturated fats and a bunch of awful diseases
https://www.ncbi.nlm.nih.gov/pubmed/20071648
A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.
I'm totally fine with that kind of reasoning, but lots of people seem to be saying that you lose weight faster because of the metabolic change, and not because you're simply eating less calories.
Any diet that makes claims beyond having a simple calorie deficit, however that is achieved, makes my eyebrows go up unless there's very hard evidence to suggest otherwise.
Home
Look, I don't have the understanding of it to the degree you want to understand it.
I know it works, I know it's real, and I know it's not a fad, or bullshit. Is it a miracle? Not at all. It's just a tool in a tool bag.
Read Peter Attias website here, he's a medical doctor from Toronto who's been a big advocate for Keto and Internment Fasting and has a lot of research and details about it on his site. Have a gander.
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