• What Is A Keto Diet and How Does It Work?
    58 replies, posted
I'm reading his blog posts about ketosis now, thank you. I will note, however, that "expert opinion" is still pretty low in the evidence pyramid - but he might be able to answer some of the questions I have about the physiology of it, still.
More research needs to be done in clinical settings, no argument there. I find his writing to be pretty good at explaining a lot of the details of what we know about it, and he has extensive personal experience with it as well so I find that to be valuable.
The really interesting thing for me on keto is whether people are more likely to stick to it or not. I haven't seen any studies attempt to look at this. When it comes to weight loss, your macro ratios don't matter at all long-term, this has been proven over and over again. The overwhelming majority of people however either A. fail to lose the weight in the first place or B. just regain it later. If placing people on ketogenic diets generates higher rates of compliance, then I'd probably begin shilling it pretty hard. As of right now my opinion is "yeh its p. alright if ur interested in it."
A keto diet is easier to stick to than most diets because the foods mandated that are low carb are also high on the satiety index. Foods that make you feel full help you to stop eating, and thus you consume less calories by virtue of you feeling full quicker. Foods that are high on the satiety index generally are high in protein or fiber, and also can be nutrient dense. Eggs, meat, fish, Greek yogurt, green leafy vegetables, cheeses and nuts are very filling and high in protein/fat and low in carbs, so you can eat a nutritionally sufficient diet while still feeling full. People feeling hungry is a popular reason why they don't stick to diets, as well as sugar addiction. Sugary foods are very high in calories while not being very filling, so people tend to overeat these foods because they don't feel full and still crave sugar (sugary drinks are a huge culprit here, very low satiety while high in calories, and diet soda is theorized to raise your insulin levels long term due to changes in gut bacteria) thus consuming more calories than they need. Sugary foods (and other foods high in carbs) raise your insulin levels, and insulin is the hormone that causes your body to store excess energy into adipose tissue. High sugar + high caloric intake = weight gain. I'm not sure how ketosis compares to eating a calorie-deficient diet by itself, but the foods required for ketosis avoid sugar and choose foods that make you feel full which I'd assume is the bigger cause for weight loss. Your insulin levels are lower, you have less excess calories, so you don't gain as much weight and can lose weight via caloric deficiency.
That's theory, you could also theorize that people are more likely to abandon keto due to the habits of those around them, it's the kind of thing I'd really like to see evidence for. It'd also probably depend on the individual; if you live alone and don't eat with others much it's probably pretty easy. Whereas for me, it'd be virtually impossible given who I live with unless I want to be a major pain in the ass. Given its track record, untested theory really doesn't deserve more credence than its due in dietary science.
Calories will always matter. As you consume more fat on a keto diet you feel more satiated. Which helps lower your calorie intake.
My gf is a dietitian, and she despises this keto fad, because all these people come in with varying problems to ask her for help. Most of the time their cholesterol level is totally out of control and they gained back all of the weight they lost.
Most veggies will still have 4-5 grams of net carbs after subtracting fiber, and you then theres no room left for fruits, unacceptable imo, might as well do a protein sparing modified fast with weekly refeeds if you're going to deprive yourself of an important group of foods. Did you watch the video? A lot of people will be kicked out of ketosis just going over 20 grams of carbs, maybe 50 if you're lucky. Its a fad, you could easily have a balanced diet and limit yourself to 100 carbs (thats still low) and lose virtually the same amount of fat while enjoying rice/beans/fruit and more veggies.
It's really not a fad diet. It's meant for specific circumstances. It's basically a tool to use in managing your weight and lifestyle. As most diets require multi-vitamin supplements anyways it's really a non issue in many ways that you won't get specific ones from fruit. There's a fair bit of research and data on this that says it's more than just a fad. It isn't for everyone, and it isn't an easy diet, but don't write it off as just a fad. It isn't.
I meant its a fad among people that arent obese, a little overweight and they cut out carbs completely, eat bacon, cheese, meat, hardly any veggies, lose some fat, then binge hard and feel like shit when they reintroduce carbs to their diet and eat too much again anyway without learning anything.
There's nothing stopping you from eating a hamburger without bread
yes Alot of fast foot places, including Mcdonalds, tend to give you a big leaf of lettuce when you ask for no bun. basically a lettuce wrap
Uh does dispelling obviously hollow bullshit like this count as being defensive? dont worry, I don’t care what you answer lol
What a poor barometer for giving a shit hows being the most transparent troll going for you
All that shit is going directly into your pancreas and holding rallies for Trump.
Keto is nice for quick weight loss, but if you don't know how to eat a proper diet (because you shouldn't do keto forever usually), you are at risk for gaining back everything once you're done with keto. My issue is that I did not know how to eat normally. I am losing weight now after consulting a dietary expert. I basically just eat what most healthy people eat, just smaller portions. I'm tracking my calories and try not to exceed 1600 kcal a day. Thus far, I am losing about 0.75kg a week. This is slow, but it gives the rest of my body time to get used to it. Once I reach my target weight all I have to do is raise the caloric limit a little to keep my weight stable. I'm not saying keto diets are wrong (if you're at life-danger levels of weight they're effective), they're just not sustainable and if you're used to junk food you will need some serious lifestyle changes after the diet.
Some people stay with the diet for years or even their whole life. Basically what you said, what matters is calories. If you want to maintain weight you just eat enough calories, keto or not. The only reason you'll gain back all that weight when you stop is because you start consuming more again, which is easier when eating carb-heavy meals and sugar.
Yeah that's true. I wasn't aware that some people are on this diet for life, that's interesting. I always thought keto was more of a body emergency mode. Either way, all I'm saying is that if you're on a keto diet as a temporary thing, you won't learn how to adopt a healthy 'normal' diet and I suppose that's what causes people to over eat again. The hardest part about dieting is sticking to it tbh. Once you count calories, it's very doable. I use MyFitnessPal for that. They even have stuff like barcode scanning.
I clicked on this thinking Oh is this Doctor Mike's video? It wasn't. And it made me sad. Doctor Mike is one gorgeous man https://www.youtube.com/watch?v=AsLGoU7eQsM
I recently started this . Kind of frustrating that almost every drink that isn't water has a shit load of carbs, I'll leave this for anyone else who wants a refreshing cold drink for the summer (its more of a soup actually) If you grate the cucumber instead of chopping it its more convinient to drink https://www.youtube.com/watch?v=w6G6WOhJMqA
Tesco's pricing though for Stevia, a 2KG bag of Sugar is £1.35, whereas 75G of Stevia is £1.90 :why:
you weren't eating at a caloric deficit then
this is old but personally I think diets over complicate weight loss. you could eat vegetables every day or you could eat cake and snacks every day and still lose weight. only difference is that you'd be able to eat less cake than vegetables and therefore you'd probably feel more hungry + how fast those calories enter your system and leaves. no matter what you eat, what diet you follow or if you fast or not, if you're not meeting that calorie deficit you're not losing weight. I lost 30kgs while eating plenty of junk and at a pretty fast pace too, something like 1kg a week. meanwhile, I know people who only eat healthy food and healthy snacks and can't wrap their head around why they're maintaining or gaining weight. when you learn how simple it is to actually lose weight then it becomes much easier. it's all about calories man.
tbh I started to drink flavored sparkling water and it practically replaced soft drinks for me
I honestly think the best way to lose weight is to just not set your expectations too high. Like in May I decided to set the goal of losing 30 lbs by the end of the year. That’s a long time and slow weight loss regime, but I found it much easier to stick to. I eat way healthier, and I haven’t felt bad or resentful about how I eat because I slowly adjust my diet.
Skinny on the outside, fat on the inside. If you're doing keto then make sure you check your cholesterol folks.
I'm not overweight, I just wanted to try a cut on keto to see how it works since I heard it's a good way to lose fat fast. I never had much of an issue managing my diet, did more classic cuts by cutting down on calories and maintaining protein. I'm 3 weeks in and I don't have any difficulty staying on so far, in part because French cuisine has tons of delicious fat foods so I don't really feel any craving for anything that is out of the line. I'm consistently beneath 10g of carbs per day. As far as the effects go, I appear to have lost ~2kg since the beginning. Not much more than a regular diet, but it gets the job done. I do feel less tired and less sleepy during the day, though, and satiation is high enough that I can skip breakfast and do consistent 16h intermittent fasting. It does feel like it gives me bad breath, though, I suppose because the liver has to do more work? So yeah, as far as the losing weight part goes, it seems to work well enough. I didn't look too much into the long term side effects since I end it in a month so I doubt it would have a lot of impact. It's a nice change from the salad type meals I usually eat on a cut, at least.
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