Keto diet experiences?

Donald Duck

Woodpecker
Apparently

Ketosis Increases Neuronal Stabilization and Mental Focus
Ketosis Promotes the Loss of Body-Fat and LDL Cholesterol and the Retention of HDL Cholesterol
Ketosis Eliminates Various Ailments such as Type 2 Diabetes and Hypertension
Ketosis Treats Several Diseases such as Alzheimer's and Various Cancers
Ketosis Promotes Cardiovascular Health
Ketosis Preserves Lean-Body Mass
One Will Lose Body-fat More Quickly on Keto Than Not
Ketosis Blunts Appetite and Increases Meal Satiety

Here is the guide to ketosis. The contents of this article can be located here. If you're currently wondering what on earth ketosis even is, then you're in luck for I plan not only to befuddle but also to enlighten. All you have to do is read on.

I've personally had fantastic results on keto, and I really believe in the validity of this diet - not only in terms of fat-loss, but also in terms of health-gain. There is a lot of understandable skepticism and tons of misconceptions about keto; I want to let newcomers know, however surprising it may be, that keto (or at least a diet low in grains/sugars and high in fats) is a very healthy diet with numerous benefits.

This guide is very long so I've partitioned this post into subsections. The links contained within the contents are 'clickable' and will transport you directly to that section. You can also right click and select "copy link address" of a particular section/section title, and you can either bookmark it so that you can return to a specific section easily or you can give the link to a friend if you want them to read a particular section. If you want to return to the contents of the page simply click on the 'upwards' arrows that are next to each of the section titles within the main article.

http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html
 

alecks

Woodpecker
good if your really fat and have no interest in maintaining muscle mass.it utilizes fatty acids for energy instead or relying on glucose (which mostly obese people do).but for keeping muscle its not the best method,as you need the insulin spikes to shuttle the nutrients into your cells etc (ie after a heavy workout).ever trained on no carbs? yeh its shit,you cant get a pump and energy is low because your utilizing fats for energy,its much more slow releasing that glucose.

http://www.musculardevelopment.com/...ets-possible-hidden-cardiovascular-risks.html

also theres another article on MD (musculardevelopment.com) its called low carb vs no carbs read it.

basically your better off keeping carbs low on your off days,and medium/high on weight training days.although youd have to supplement with fibre as fats and proteins do not contain fibre.if you want to lose fat,id go low carb so youl have better insulin sensitivity in the long run when you start bulking.but in no way can you stay on keto for long,your brain does need some sort of sugars.PM me if you need diet info
 

Chad Daring

Ostrich
I did Atkins for months and saw steady gains in the gym, though I might be the exception. I saw increases in mass and strength. I do admit staying NO carb isn't sustainable, but it isn't a muscular death sentence from my experience.
 

kerouac

Ostrich
I was on a Keto Diet for a few weeks and I dropped about 10 lb in two weeks! That is, for someone who isn't a fat ass, a drastic and fast drop in weight. It was an interesting experience.

I felt a bit more energetic, my taste for carbs went down drastically (I still avoid sugar), and the long-term effect is that, unless a bread is incredibly good, I will avoid starchy carbs.

The bad-effect was that I just didn't feel I had much energy when working out. I'm on a normal diet, eating as much as I want when I'm hungry, but I'm also working out a lot more, and I'm bigger, but lean as well.

I think one way to look at it is like this:

Do you want to lose weight and not work out, or do you want to work out (get buff) and weigh more, but stay lean?

I'm opting for the latter at the moment, but I am looking to getting back on the Keto Diet for the month of January to see what my body looks like ultra-lean.
 

alecks

Woodpecker
this is how to stay lean - eat enough calories to build,but dont overdo it.eat roughly 10 or 15% extra calories and eat clean,you will gain minimal fat

also,this is the best option.look up Timed carbohydrate diet.it bases your carbs around your workouts so your using glycogen for pushing heavy weight,when finished,replace it with quick sugars and protein.

post workout meal,protein (NO STARCHY CARBOHYDRATES),little vegtables and small/medium fats - as long as it fits your macros.replacing sugars with fibre protein and fat will alow better insulin sensitivity.
 

kosko

Peacock
Gold Member
It isn't sustainable. Only use it to loose weight then drop it. When your body is starved for energy it will be wasting effort searching for nutrients instead of keeping the house in order. Come winter time when your body is looking to store reserves to fight off infections and colds it won't have anything to work with, immune systems take big hits on diets like these and if you get a common cold it will knock you harder and longer then it would somebody on a traditional diet.

@Alecks preety much nails the basics down. Only thing I differ about is post-work out. You will need a immediate spike of some type of sugar/starch to get that glycogen up. If you just reply on a slow absorbing meal you will miss out on your body's most critical time to absorb stuff in and will keel out quite quick

I noticed this when I got off my dextrose boosts post workout. I just had a meal and was falling asleep and a waste Post-Workout until my meal finally kicked in. I had stuff such as mung beans, chicken and brown rice and it was taking a long time to get into my system.

I started taking corn starch post workout (Waxy Maize at one-tenth the price as the GNC bullshit) and was able to boost my glycogen up. Now I'm back on regular powdered Gatorade for the dextrose and things are good.

But back to the Special diets tho - Its not needed. Slimming down is not rocket science. Eat a well rounded diet, take in more protein and healthy fats, be strategic with your carbs, and burn more calories then you take in and you will be fine. I've wasted a ton of money and time in the past tryna chase these magic diets, they all are bullshit. Just eat good quality foods that are dense with nutrients and you'll be strait.
 

roberto

Pelican
Gold Member
I'm three weeks in to a keto diet and like kerouac I dropped over a stone in three weeks. Started at 13st 6lbs and now at 12st 5lbs.

I'm experimenting with it to be honest, I never expected such a rapid drop (although reading the keto forums it would appear that much of the initial weight loss is water)

Things I have noticed:

I am thirsty much more, and water really hits the spot. I don't crave squash or fizzy pop. I'll down a litre of water no trouble.

If I keep active, I can roll along (manual work, but not frenzied) and work right through lunch, not feeling hungry till gone 5PM, in time for dinner. If I'm not active I can feel more hungy, I put this down to boredom.

I've become a bit caffiene dependant- I'm loving it black (used to be a milk and one man, no longer!) but I NEED that first cup of coffee when I get to the yard. Never used to be the case. Also, I can manage without one after that, just need the first.

I still get sugar craves, but find drinking water or using mouthwash takes them away usually. Yesterday I went on an all out sugar binge as an experiment (whilst working). Donut, ice cream and pack of sweets. The sugar hit was nowhere near as good as I had been imagining, I was halfway through the donut and thinking 'this is rubbish'. Still I persevered. Result- not really any more energy than usual and instant weight in my stomach. So back on the keto.

The one issue I do have with it I'm not sure what is causing. Basically, I end up more beta than alpha on my keto diet. I always used to stay at my yard after work, do a bit more, think business, make some business approaches, browse the lifestyle section on here, then hit the pub to network/game. Or see one of my two girls on the side.

On Keto, I don't want to hang with mates, I can't be arsed to see to the rotation, and I end up going back to the girl I'm shacked up after work rather than stay at the yard. This could be a natural cycle, I'm not sure.

I'm on zinc and tribulus. However, since starting keto I have not been taking the ACV! Mainly due to not being able to chase it with sweet fruit juice. Will recommence today!

I was also wondering if my T levels are down on keto. Can anyone suggest keto safe foods that will boost T levels?

Gents, I'm sorry for rambling!
 
Tried it for 2 weeks in spring 2012. First 2 days i felt really shitty as i was approaching ketosis, but after that i felt good. Definitely lost some weight and i think the overall appearance of my mid section improved. Lifts stalled as well.
 

WestIndianArchie

Peacock
Gold Member
Moving from high protein/low fat/ no carbs- lost about 10-14 lbs from July 7- August 4. No dairy, no processed foods, basically Paleo without the grass fed beef.

Knees ached - thought it was gout, now think it's arachidonic acid build up.

This month will be

low carb to a moderate protein/high fat/ no carbs. Shooting for a healthy Atkins, keto diet.

notes
- sweet/fruit cravings are real, but manageable
- seeking out tomatoes and grilled onions, subconsciously looking for sugar
- dried fruit, and high fructose fruit are surprisingly very sweet, especially after cutting out sweets. Had to cut those out.
- eating out sucks - very few naturally appealing options, thank god for Texas bbq, which tastes great without sauce.
- Carbs come with everything
- i work 10-12 hour days, so prepping meals, grocery shopping, driving, and sleep ends up showing a lot of weaknesses in my planning.

How sustainable is this? I could probably go zero carbs for a few months, maybe a year with planned re-carbs, but long term, I do not know. I'd be battling my own immediate desires for sweets and processed carbs versus long term appearance and health goals. That kind of resolve for me has to be driven by something bigger than myself.

- energy - fine, but post high protein meal lethargy is very noticeable.

As soon as my hours come back to normal, gym time.

WIA
 

?Kick

Sparrow
As others have mentioned, it isn't ideal for the long term. However, if you are overweight or trying to squeak out the last few points of body fat percentage then it's great. Otherwise, I would highly recommend looking into the slow carb diet instead by Tim Ferris. I've had nothing but positive results with that.
 

MikeCF

Crow
Gold Member
A keto diet makes your body too acidic.

Get some powdered wheat grass from whole foods or amazon or some place. Or take wheat grass shots if you have access to them.

That will help alkalinize your body and make your joints feel a lot better.
 

Vaun

Hummingbird
Gold Member
True Keto to me basically breaks down to per day;

Protein - .50-1 grams per pound of bodyweight
Carbs - .10-.25 grams per pound of bodyweight
Fat - 10-.25 grams per pound of bodyweight

*all ranges on the upper end with your activity level. The lower end of the ranges for carbs and fat would be 'more keto'.

For me that breaks down to per day;

Protein - 100g-190g/day
Carbs - 25g-50g/day
Fat - 25g-50g/day

So I have been doing Slow Carb since Monday and I have dropped from 198-190, in six days. My goal is to get back down to 185 while holding on to my muscle. I have been strength training since March and I am cutting off the fat suit I gained with it.

At 5'10" 198(starting), I eat roughly 120g protein, 50-75 g carbs, 30-50g fat per day. If I were strict with the carbs it would drop even faster. I tried a little IF during it, and I noticed the IF stalls the weight loss, as does intense exercise. So this week I backed off, I walk a lot, and do some calistentics. No heavy lift days. Also injured my back so this is a good time to bear down on diet.

I have tried them all over the years.

-Zone Diet - will shred you, but is the most involved as you have to weight and measure all of your meals. I would recommend anyone try this at least once, to learn about macronutrient levels and how they affect your diet.
-Paleo - for me this means lifestyle, more so than an actual eating plan. All of my diets are mostly paleo.
-Keto - I get awful headaches and perform awful doing this, especially if I am only getting 25g of carbs a day. I get really nasty to, my anger skyrockets.
-Slow Carb - fairly easy and very effective. I always drop weight fast. Have trouble with the cheat day concept, especially early in the fat loss.

Here are some resources I have used;

http://www.bodyrecomposition.com/ - probably the best resource for keto diets for athletes, just watch what you say in his forums..
tracker.dailyburn.com - regardless of the diet you pick, you need to be recording everything you eat. this habit makes itself apparent.
http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl - what some say is the best crossfit journal article ever written, this is a good intro to the zone diet.

hold this helps.
 

JayJuanGee

Crow
Gold Member
puckman said:
For me that breaks down to per day;

Protein - 100g-190g/day
Carbs - 25g-50g/day
Fat - 25g-50g/day


Puckman:
I personally do not engage in any calorie restrictions or calorie counting. In that regard, I would not engage in gram counting, and I give some ballpark considerations to the percentages of my macro nutrients, rather than considering macro nutrients in terms of the grams or the quantity of food that i am eating. So the only macro nutrient that I monitor or restrict is carbs, and that is just to focus on keeping carb to a fairly low percentage of my intake of foods.

I believe that if I eat enough good fats, then I can pretty much eat as much as I want b/c the fat will fill me up and cause me not to be hungry. I've been eating as much as I want for more than 2 years, and I lost weight going from 200 to 175 (5' 9").


Specifically looking at the macro nutrients that you listed, I would want to increase the percentage of fats, and if you are getting enough calories, then it would be o.k. to decrease your proteins (b/c of the fat increase and replaces the proteins). Probably, your fat and protein levels could be of a similar ratio.

Overall, your carb level seems good, yet I am NOT opposed to some variation in carb levels, from time to time.. Usually, I keep carb levels low, maybe fewer than 25 grams in a day, but every once in a while (and unscheduled) I splurge with some carbs...

Sometimes some of the devil of the composition of the macronutrients may be in the details of what you are eating.. so for example, processed sandwich meat would be less valuable as a protein source as compared with a steak or eggs or even bacon or sausage would be better than a hot dog (even though bacon and sausage may be considered processed, generally they are good for you - as compared with a hot dog or some meat source that may not be truly meat).

Also, some people consider beans as protein, when in reality most beans are mostly carbohydrates.

And, regarding fat, to the extent possible, people should stay away from vegetable oils and hydrogenated oils - which would include butter substitutes. On the other hand, butter is very nutritious and so is coconut oil, lard and tallow.
 

Hades

 
Banned
Keto eliminated my mental health issues. I woke up on the fourth day of it and the weird, looming depression was just gone. Didn't know what I was feeling initially because I had never been that way. I think it's been a month now and nothing has resurfaced.
 

JayJuanGee

Crow
Gold Member
CaliforniaSupreme said:
Keto diets work wonders as long as you do it in a healthy parameter and you don't break your diet. When you break the diet, weight comes flooding back on.

I think that whether the weight comes back on depends on the length of the time of the breaks, and guys need not worry about falling off of lifestyle choices here and there for a few meals and even a few days.

And, likely there are various extremes of keto diets - one need not be in ketosis at all times in order to have a keto diet.

If a guy falls off the wagon, and does not get into ketosis for an extended period b/c he is eating too many carbs, then just get back on the wagon at a convenient time and don't obsess about having had fallen off and having had eaten a whole half gallon of ice cream, for example.

If a guy generally gets into a habit and builds some food choices around a diet that triggers periodic ketosis, then it should not be a major hindrance to his lifestyle... b/c that kind of diet merely eliminates or reduces some of the bad modern foods.
 

MidWest

 
Banned
Hey guys, I just started a Ketogenic diet. I mostly eat protein and very little carbs to no carbs at all. Also I'm on a caloric deficit and only eating about 1500 calories a day. I'm on day 5 and feel awful, my body craves carbs and I feel very weak. but I'm sticking with it cause I have lost 3 pounds so far.

I have a question regarding re-feed days. When is it appropriate to have the re-feed? And on your re-feed day how many carbs is one suppose to eat and do I stick with the same 1500 calories or up the calories?

Also according to many, keto diets lowers muscle mass, so should I still continue to lift weights even though I'm probably going to lose the muscle anyway or?

Thanks in advanced!
 

JayJuanGee

Crow
Gold Member
MidWest said:
Hey guys, I just started a Ketogenic diet. I mostly eat protein and very little carbs to no carbs at all. Also I'm on a caloric deficit and only eating about 1500 calories a day. I'm on day 5 and feel awful, my body craves carbs and I feel very weak. but I'm sticking with it cause I have lost 3 pounds so far.

I have a question regarding re-feed days. When is it appropriate to have the re-feed? And on your re-feed day how many carbs is one suppose to eat and do I stick with the same 1500 calories or up the calories?

Also according to many, keto diets lowers muscle mass, so should I still continue to lift weights even though I'm probably going to lose the muscle anyway or?

Thanks in advanced!

There are a lot of variations of keto-diets.

When you say very little to no carbs, are you talking about less than 10% of your food intake is carbs or some other quantity?

Personally, I think that up to 20% of carbs is o.k., especially if those carbs are NOT processed foods or sugars .... accordingly, also mostly stay away from wheat, soy and corn (b/c they are fillers)... other carbs, such as vegetables, rice or some starches or beans may be o.k. in small doses (maybe one serving a day).

Also, I am a little worried when guys go straight to protein only b/c that is NOT my idea of a ketogenic diet. You need to increase your fats and have less than 40% of your diet in terms of protein. Good fats are animal fats (such as bacon, sardines, salmon, red meat with fat or pork), eggs, avocado, coconut, butter and high fat dairy (such as creamer or half and half). Stay away from any imitation butters or any fats that say partially hydrogenated or soybean oil or those other man made fats.

I also believe that you do NOT have to engage in calorie restrictions if you increase the good fats in your diet b/c you will become satiated from foods.

Regarding refeeds: I personally believe that they are NOT necessary, but every once in a while, you may just want to let your hair down and eat some carbs, and there is NOTHING wrong with that so long as you do NOT over do it, and you get back on track. Maybe once a week or so, of splurging will be o.k., but I would still try to stick with decent carbs during the splurge and then to make sure that you are eating plenty of good fat during the day that you splurge.

Exercise: You should be able to do all the same exercises that you usually do, and I don't think that you are going to lose muscle mass, so long as you are NOT restricting calories. The goal should be to lose body fat, NOT muscle. Body fat comes from excess sugars and carbs, NOT from eating dietary fats. Maybe you have some low energy adjustment periods, but make sure that you are eating sufficient salt and drinking sufficient fluids.

I'm sorry if I kind of rambled, and I may have been saying some things that are contrary to your understanding of the matter, but in the beginning of any major changes, it may be helpful for you to keep a log of your food and/or your activities to keep track of changes and/or energy levels.
 

roberto

Pelican
Gold Member
MidWest said:
Hey guys, I just started a Ketogenic diet. I mostly eat protein and very little carbs to no carbs at all. Also I'm on a caloric deficit and only eating about 1500 calories a day. I'm on day 5 and feel awful, my body craves carbs and I feel very weak. but I'm sticking with it cause I have lost 3 pounds so far.

I have a question regarding re-feed days. When is it appropriate to have the re-feed? And on your re-feed day how many carbs is one suppose to eat and do I stick with the same 1500 calories or up the calories?

Also according to many, keto diets lowers muscle mass, so should I still continue to lift weights even though I'm probably going to lose the muscle anyway or?

Thanks in advanced!


First off, fuck the calorific deficit for now. Eat as much as you want (as long as it's Keto) for at least three weeks to get you adapted. As JJG referenced above, your appetite will adjust to suit the new diet now it's not full of 'empty' carbs. Your stomach will shrink and fats will keep you satisfied for longer- I didn't calorie count until I was down to 15% body fat.

Here's the second warning. Yeah, I got cut. I got down to 5% body fat, I was ripped as fuck. All without a shred of effort in the gym. But because I'm a retarded fuckwit, I has been unwittingly loosing muscle. Relying upon the scales to track weight loss, not the BF calipers. Plenty of people said I was getting too thin- I just thought I looked shredded. Was down to 150lb at 6' ! Holy shit, when I look back....

Thankfully about that time, RVF stepped in and I started lifting :banana: Now at 168lbs, 10% BF. So for God's sake, make sure you keep lifting, low reps, heavy as you can. You won't have the energy for high reps or cardio, but that's cool.

I found weekly 'cheat nights' beneficial- kept me sane (until I conquered my sugar addiction totally) and also shook my metabolism up to avoid stalling weight loss. If you can last a couple more weeks so you're totally adapted, that would be best. I think I relapsed three times during my adaptation phase.

Hope this helps mate. Also check out here: http://forum.bodybuilding.com/forumdisplay.php?f=61 <- everything you need to know.
 
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