Ketogenic Way of eating... (3 Viewers)

[Schmendr1ck]

I've read that if you eat too few cals, your body will adjust as if you are starving and start conserving stored energy as much as possible. The extra 300-400 cals probably told your body you weren't starving and it was okay to start burning reserves.

This does happen, but it usually takes a few consecutive days of extra-low calories before this kicks in. Eating under your target or even fasting is fine, just don't do it for more than a couple days in a row.

 

[Schmendr1ck]

So my planned cheating at SQM went reasonably well. I'd originally planned to cheat Friday and Saturday, but ended up adding an extra 24 hours when I had a couple beers Thursday night and a non-keto breakfast on Sunday.

Fasting is a good tool to kick yourself back into keto after a cheat, so I did a 300 calorie fast on Monday and have been strict keto (and under calorie targets) since then. This morning my weight was two pounds lower than pre-SQM; I was going to be happy with net zero for the week!

 

[ohio3302016]

I fast every single day.

It's been the most beneficial thing I've done (aside from cutting out alcohol) in regard to nutrition / fitness.

 

[saleen121212]

I fast every single day.

It's been the most beneficial thing I've done (aside from cutting out alcohol) in regard to nutrition / fitness.

I am slowly trying to get there, but currently I wake up starving. I think my calories are weighted heavier during the day or something so dinner doesn't keep me full from 6pm to 8am. I kept trying to creep bfast back and I got to 9:30 but making that jump to 2 meals a day will be hard for me as I have always been a breakfast guy.

 

[ohio3302016]

I am slowly trying to get there, but currently I wake up starving. I think my calories are weighted heavier during the day or something so dinner doesn't keep me full from 6pm to 8am. I kept trying to creep bfast back and I got to 9:30 but making that jump to 2 meals a day will be hard for me as I have always been a breakfast guy.

Eat breakfast and stop eating earlier in the day.

 

[saleen121212]

Eat breakfast and stop eating earlier in the day.

Interesting Idea. Maybe I could do 9:30 and 1 then stop eating or something. I thought the idea was to be fasting after sleeping, but maybe this would work also.

 

[ohio3302016]

Interesting Idea. Maybe I could do 9:30 and 1 then stop eating or something. I thought the idea was to be fasting after sleeping, but maybe this would work also.

The important thing is eating in a set window of time (6-8 hours). When that window occurs doesn't matter.

 

[saleen121212]

I thought the window had to be shorter? If I eat bfast at 930 and dinner at 530, which I do, that would be an 8 hour window.

 

[RowdyRawhide]

My progress update.

I'm 40 yoa and 6'2. Usual weight is right around 224-226 for the last 10 years. I fluctuate up and down a few pounds but typically settle in right around this. Eat what I want and like beer, bourbon, and scotch. I'm on my feet pretty much all day. I was diagnosed with high cholesterol 6 years ago. I dont take meds though.

Started the Monday after the Superbowl. Weighed in at 232
Dropped to 223 the first week (I'm only counting that as a 3 lb loss)
221 the second
Currently at 217 this am

I've been working out for an hour 3x week. 20 min cardio, 40 min global strength training. In that time I do 8 lifts at 3 reps of 10-12 at the heaviest weight I can on each. The days I go to the gym I fast until after my workout at around 1:30
I'm trying to stay in the 20-30 g of carbs and under 2500 cals
I know I'm not getting the extra fat.....its a total mind fuck with my health care background and all of the nutrition classes I took 20 years ago. But I'm not avoiding any fats either. So I guess you could say I'm going keto lite. I still have around 8-10 Miller lites a week as well as some bourbon either straight or with water.

I feel great and clothes are already noticeably looser. I'm gonna get my blood drawn at around the 6 week mark and see how it goes.

 

[ohio3302016]

I thought the window had to be shorter? If I eat bfast at 930 and dinner at 530, which I do, that would be an 8 hour window.

If you're struggling with IF, I wouldn't recommend shooting for less than 8 hours. Once an 8 hour window is comfortable shoot for 6.

A 6 hour window is my sweet spot. I couldn't get comfortable with a 4 hour window. I imagine it will be different for each individual.

All that said, I find it hard to believe there's a huge difference in terms of benefits between 8 and 6 hours.

 

[Schmendr1ck]

I like IF and think it has some definite benefits, especially when done in conjunction with keto.

I don't explicitly follow it, but most weekdays I eat in an 8-10 hour window (lunch, dinner, small evening snack). I find that it's easier to stay on or below my caloric targets, and honestly I'm not hungry until lunchtime most days anyway.

 

[ohio3302016]

I did "keto" about 4 years ago. Not true keto (no one aside from people who suffer seizures should be doing true keto).

It helped initially to lower my weight.

IF actually mimics keto so I'm not sure it should be done in conjunction.

 

[saleen121212]

I did "keto" about 4 years ago. Not true keto (no one aside from people who suffer seizures should be doing true keto).

It helped initially to lower my weight.

IF actually mimics keto so I'm not sure it should be done in conjunction.

What is true Keto?

 

[ohio3302016]

What is true Keto?

3 to 4 grams of fat for every 1 gram of carbohydrate and protein. So about 90% of calories coming from fat.

 

[saleen121212]

3 to 4 grams of fat for every 1 gram of carbohydrate and protein. So about 90% of calories coming from fat.

Gotcha. I have only been following the 70/25/5% splits.

 

[Schmendr1ck]

I did "keto" about 4 years ago. Not true keto (no one aside from people who suffer seizures should be doing true keto).

It helped initially to lower my weight.

IF actually mimics keto so I'm not sure it should be done in conjunction.

First, I'm not sure where you got your idea of "true" keto. Keto is simply an abbreviation for a ketogenic diet. If the foods you eat put you into a state of dietary ketosis, that's keto. Keto is generally accepted as safe for most people, not just epileptics (though it is a treatment for that condition).

Requirements to get into ketosis vary from person to person, but generally a caloric mix of 65% fat, 30% protein and 5% carbs is a good place to start.

One of the bigger benefits of IF, like keto, is that it can help reduce insulin resistance and stabilize blood sugar levels. There's not really a "too much" of this benefit, and many people use IF and keto together successfully.

I'm glossing over a lot of the science, but if you're interested, check out /r/ketoscience (the Keto Science subreddit).

 

[ohio3302016]

First, I'm not sure where you got your idea of "true" keto. Keto is simply an abbreviation for a ketogenic diet. If the foods you eat put you into a state of dietary ketosis, that's keto. Keto is generally accepted as safe for most people, not just epileptics (though it is a treatment for that condition).

Requirements to get into ketosis vary from person to person, but generally a caloric mix of 65% fat, 30% protein and 5% carbs is a good place to start.

One of the bigger benefits of IF, like keto, is that it can help reduce insulin resistance and stabilize blood sugar levels. There's not really a "too much" of this benefit, and many people use IF and keto together successfully.

I'm glossing over a lot of the science, but if you're interested, check out /r/ketoscience (the Keto Science subreddit).

Well, the ketogenic diet was developed in the 1920's specifically to curb epileptic seizures. So, that's where I got the idea.

Listen, I get it. The current keto craze is very popular right now. It isn't classic keto; it's simply low carb, high fat. I agree that it is safe for most people (and helpful for losing weight).

You can get into ketosis simply by doing IF.


Again, I was doing it 4 years ago. I know all about it.

 

[Schmendr1ck]

Well, the ketogenic diet was developed in the 1920's specifically to curb epileptic seizures. So, that's where I got the idea.

Sure, that's true. But to call this "true keto" (as opposed to just keto/ketogenic diet) is a bit misleading. It sounds like there is a difference, when really it's just the same diet being used for different purposes.

It isn't classic keto; it's simply low carb, high fat.

Again, by definition, a ketogenic diet is low carb, high fat, because that's the only type of eating that will put a healthy (non-diabetic) person into ketosis. I don't understand why you're trying to draw a distinction where one does not exist.

For the record, I'm not arguing to be a tool or a troll. I just want others who read this thread to understand that keto is keto, there is no "true" or "false" keto.

You can get into ketosis simply by doing IF.

Not really. IF is a great tool to quickly deplete your glycogen stores and help you get into ketosis faster, but if you're eating high-carb during your feeding window, you will not get into ketosis.

 

[WedgeRock]

I have only been following the 70/25/5% splits.

Bam.

Lemme ask you guys this... In a pinch, on the run, what's a go-to keto meal... Like last food. I'm thinking a cheeseburger, trash the bun?

 

[WedgeRock]

generally a caloric mix of 65% fat, 30% protein and 5% carbs is a good place to start.

Incidentally, I use similar ratios for total chips in play at the end of a tournament...

5% T5,000
65% T20,000
30% T50,000

 

[ohio3302016]

Sure, that's true. But to call this "true keto" (as opposed to just keto/ketogenic diet) is a bit misleading. It sounds like there is a difference, when really it's just the same diet being used for different purposes.


Again, by definition, a ketogenic diet is low carb, high fat, because that's the only type of eating that will put a healthy (non-diabetic) person into ketosis. I don't understand why you're trying to draw a distinction where one does not exist.

For the record, I'm not arguing to be a tool or a troll. I just want others who read this thread to understand that keto is keto, there is no "true" or "false" keto.


Not really. IF is a great tool to quickly deplete your glycogen stores and help you get into ketosis faster, but if you're eating high-carb during your feeding window, you will not get into ketosis.

If you aren't eating at around 90% of your calories from fat you are not doing a ketogenic diet. You can call what the current "keto" diet is whatever you want. It doesn't really matter.

Yes, you can get into ketosis simply from IF.

 

[WedgeRock]

ketogenic diet is low carb, high fat, because that's the only type of eating that will put a healthy (non-diabetic) person into ketosis.

So what's it do for a diabetic? I assume low carb (sugar) is good for controlling diabetes... No?

 

[Schmendr1ck]

Bam.

View attachment 253739

Lemme ask you guys this... In a pinch, on the run, what's a go-to keto meal... Like last food. I'm thinking a cheeseburger, trash the bun?

McD's and other places will leave off bread/ketchup/etc. from burgers and breakfast sandwiches if you ask.

I usually keep some shelf-stable keto foods in my desk at work, like a can of Vienna sausages (I know, these gross some people out, but I grew up on them and still like them).

Convenience stores usually have some options too. My local Wawa has a cheese and pepperoni cup (throw away the crackers), hard boiled eggs, and a few refrigerator-case salads which are very keto friendly.

 

[WedgeRock]

Those Graze snacks in a previous post were from Rite Aid. I had a tough time finding something that wasn't atrocious. Granola/protein bars? Lolerz.

 

[saleen121212]

McD's and other places will leave off bread/ketchup/etc. from burgers and breakfast sandwiches if you ask.

I usually keep some shelf-stable keto foods in my desk at work, like a can of Vienna sausages (I know, these gross some people out, but I grew up on them and still like them).

Convenience stores usually have some options too. My local Wawa has a cheese and pepperoni cup (throw away the crackers), hard boiled eggs, and a few refrigerator-case salads which are very keto friendly.

You want to make sure the burger is 100 percent beef tho. MCDS probably has sugar and binders (bread/flour) in their burgers. Wendys is the best keto option. The triple baconator with no buns and no ketchup, mayo packs on the side and lettuce buns is my go to in a hurry meal. Its a ton of meat on meat with cheese and mayo so it may not be the most health thing in the world but it is keto.

 

[Schmendr1ck]

If you aren't eating at around 90% of your calories from fat you are not doing a ketogenic diet. You can call what the current "keto" diet is whatever you want. It doesn't really matter.

You're talking specifically about a medically prescribed ketogenic diet as used for epilepsy treatment, and you're right. A medically prescribed ketogenic diet typically starts at a 4:1 ratio by weight of fat to protein+carbs. This equates to 90% of calories from fat.

However, calling anything else "not doing a ketogenic diet" is simply incorrect. Words mean things, and the word ketogenic literally means "generating ketones." Any diet sufficiently low in carbohydrates to cause the body to go into ketosis (blood ketone levels of 0.5mM or higher) is a ketogenic diet.

Ultimately, while keto can help stabilize blood sugar and reduce insulin resistance in some people, it's really just one way of many to control your caloric intake.

If you want to have a debate about the some of the FUD surrounding keto, let's talk about "metabolic advantage" and some of the other trash science that's out there.

 

[WedgeRock]

MCDS probably has sugar and binders (bread/flour)

McDonalds is fucking gross. I was thinking Wendy's chili, so I checked. 29g of carbs in a large. FFS. Would would've though a baconator was a better choice than chili...

 

[CantSpellPoker]

Five Guys offers their burgers in a “bowl.”

 

[WedgeRock]

Qdoba does burritos in a bowl too.

Both good options, but not omnipresent. I was looking for something I knew I would always be able to find.

 

[Schmendr1ck]

So what's it do for a diabetic? I assume low carb (sugar) is good for controlling diabetes... No?

It works the same way for a diabetic - though of course it's always a good idea to talk to your doctor before significantly changing your diet if you're diabetic.

I only mention it because diabetics can suffer a life-threatening condition called ketoacidosis, where ketone levels in your blood become dangerously high due to insufficient insulin levels. This isn't something that occurs in non-diabetic people, and it can't be induced nutritionally.