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NAYPOOIE's Photo NAYPOOIE Posts: 14,420
4/18/17 9:41 P

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I'm talking about keto as in Inuit diet and anthropologists living with them on nothing but fish and water. And the subsequent one year clinical study where they ate nothing but meat, and the worst thing that happened to them was that the one guy's gingivitis cleared up.



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DIETITIANBECKY Posts: 28,261
4/18/17 6:34 P

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There is a big difference between a:
ketogenic diet --low carb-high fat (70% of calories from fat)
and a
low carb diet (35-40% if the calories coming from carb, 25-35% from fat, 25-35% from protein)

both bring about the same amount of weight loss, both can decrease hunger and promote satiety, both improve blood sugar readings. However, the ketogenic diet is shown to increase LDL (bad) cholesterol as well as inflammation markers.

Becky

NAYPOOIE's Photo NAYPOOIE Posts: 14,420
4/18/17 1:29 P

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Becky, you always say that more research is needed, but don't accept the positive research and experience that's out there. People can and have lived on meat diets and been perfectly healthy.



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DIETITIANBECKY Posts: 28,261
4/17/17 8:00 P

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Being rodent studies is why such studies are considered "preliminary." Which is what I stated. These rodents are breed to mimic the human lifespan in a fast-paced operation.

Nutrition recommendations are "never" based on rodent studies, but it is where the process begins for safety purposes. After rodent studies, come more research using humans.

It is true that ketogenic diets have been used for weight loss for years. And diets that bring about weight loss usually result in improvement in cholesterol labs, blood sugar, blood pressure, etc. However, we are also starting to see some concern that these ketogenic diets may be bringing about liver disease, insulin resistance, inflammation, etc. Here is yet another report---
www.ncbi.nlm.nih.gov/pubmed/22617564

Bottom Line: More research is needed. Before going on such a diet, discuss it with your doctor/dietitian first. Bring up these concerns and discuss how long the diet should be used based on your medical condition.

And of course...I'll say it again....more research is needed!!!

Becky
Your SP Registered Dietitian Nutritionist

NAYPOOIE's Photo NAYPOOIE Posts: 14,420
4/17/17 2:03 P

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Neither of these studies say anything about long term ketogenic diets in humans. And totally ignore the keto diets found in primitive cultures, whose people were healthy until their diets changed to the SAD.

As for the mice not losing any further weight after a while, that's the desired outcome. Losing forever would be starvation, which keto is not.



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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 3,012
4/17/17 10:03 A

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Follow your doctors advice.

----------

That study is a mouse study. I personally am not a fan of a mouse study. There's a reason why 90% of drugs pass testing on mice but fail when they get to human clinical trials. Humans are not mice.

Long term human studies are needed.

-------------

I think it's important to note the following about the mice used in that study.

JAX® Ready Strain™ C57BL/6J
Strain Common Names: B6, Black 6, C57 Black Type: Inbred

Characteristics
• Low susceptibility to tumors
• High susceptibility to diet-induced
obesity, moderate hyperglycemia and
hyperinsulinemia
• High susceptibility to diet-induced
atherosclerosis
• High incidence of hydrocephalus
and malocclusion
• High incidence of microphthalmia
and other eye defects
• Resistant to audiogenic seizures
• Low bone density
• Preference for alcohol and morphine
• Late-onset hearing loss

www.research.uky.edu/dlar/documents/Common
MouseResearchModels.pdf


JERF - Just Eat Real Food

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

5'4"
Maintaining since 2012
41 years old
2 kids

Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


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DIETITIANBECKY Posts: 28,261
4/16/17 8:37 P

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Melissa-
If you re-read my posts on this topic, the intent was to share that a ketogenic diet does not come without risks. There are "preliminary" studies indicating that a ketogenic diet (used long term) could negatively impact cholesterol lab values, insulin response, diabetes risk and liver disease. Here is another such "preliminary" study.
www.ncbi.nlm.nih.gov/pubmed/24398402

Many of the ketogenic diets that the general consumer is using is 70% fat or more, with much of the fat coming from meat fat, and full fat cheese, butter, cream, coconut oil, (all high in saturated fat); as well as oils higher in polyunsaturated fat. This high saturated fat intake is a concern.

Melissa--You are correct, there is research on ketogenic diets showing weight loss benefits, yet there are also studies showing some health concerns too. The biggest issues is long term usage of such an eating plan. (long term meaning for many years)

Bottom Line: If someone decides to do a ketogenic diet, check with your doctor first to determine if this is safe for you and you are getting the medical monitoring needed. Also a referral to a Registered Dietitian can help in determining the most appropriate types of foods to use and amounts to include.

Hope this helps to explain the pros and cons of the ketogenic diet being used for weight loss.

Becky
Your SP Registered Dietitian Nutritionist

Edited by: DIETITIANBECKY at: 4/16/2017 (20:38)
LININPARADISE7's Photo LININPARADISE7 Posts: 1,115
4/16/17 7:34 P

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My doctor told me to take any "expert" advice here with caution. We are all different with various issues with weight. Just do what you feel is right for you after consulting with a trusted medical professional. I have printed some advice here and showed my doctor.

Live, Laugh, Love!!


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KARAOKECHICK73's Photo KARAOKECHICK73 Posts: 614
4/16/17 6:04 P

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DietitianBecky,

I do not find any correlation between your study and the Keto diet. Your study speaks of Palm oil being the culprit of the non-alcoholic fatty liver. There is no talk of protein and carbs nor does it list a specific diet at all.

I suggest you do more research before you tell everyone how dangerous it is. I read your study I also researched Ketogenic Diet on the www.jci.org site and it has AMAZING results of the diet.

Just an FYI Palm oil has 7g of saturated fat vs. Olive oil (which is a suggested oil for Keto diet) 1.9g of saturated fat.

Melissa
a skeptic of the "SP Registered Dietitian Nutritionist."







You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance.

Lee Iacocca


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DIETITIANBECKY Posts: 28,261
4/11/17 9:01 P

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I've already shared the link to the study on this thread, but here it is again:
www.jci.org/articles/view/89444

As I have also already shared, it is preliminary research...but definitely something to be aware of with long term usage of a ketogenic diet.
In the study, the "fat loading" caused the liver to produce 70 percent more glucose, which could boost blood sugar levels over time. This could contribute to insulin sensitivity -- a precursor to type 2 diabetes. Fat loading also caused liver cells to work harder, which could stress them and contribute to liver disease....


Don't assume that the ketogenic diet is safe for everyone. And now...there is a big concern with long term usage and liver disease and the increase in diabetes risk.


Becky
Your SP Registered Dietitian Nutritionist

Edited by: DIETITIANBECKY at: 4/11/2017 (21:24)
NAYPOOIE's Photo NAYPOOIE Posts: 14,420
4/11/17 7:46 P

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Let's have some links to those studies you refer to, Becky.



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TUKARAMA's Photo TUKARAMA SparkPoints: (40,831)
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4/9/17 4:48 A

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I have always said a sensible, sustainable plan was best...no fad diets... but I have been stuck on a plateau for too long...

So I tried keto. I planned on doing it at least a month but could only do it a week.

Granted, in that week I lost 3 kilos (hardly safe or sustainable, but nice) but my energy level was zero, I was constantly dizzy, and my blood pressure was through the roof (125/80). I quit keto and in a few says my BP was back to normal (110/65)

I am certainly no expert, but my bad experience is more than enough for me. No more fad diets. :)

~Tito Tim~
Iloilo, Philippines (GMT +8)
www.youtube.com/c/titotimtra
vels


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DIETITIANBECKY Posts: 28,261
4/8/17 3:44 P

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Epilepsy: A ketgenic diet was used to help treat epilepsy years and years ago, when medication options were limited. Long term usage can be risky. Today, it is primarily used when no other medical options are working, and only under the direct supervision of one's medical team.

For weight loss, long term usage of a ketogenic diet is still not recommended. We are seeing some preliminary research showing liver damage when used long term since it can bring about nutrient deficiencies and be taxing to the liver with 70-80% of the calories coming from fat. It maybe medically prescribed by one's doctor along with medical supervision---but usually only short term usage.

The recommendation for general weight loss it to use an eating plan, that promotes overall health, meets nutritional needs and can be used safely for the rest of one's life. When using this guideline to select an eating plan, a ketogenic diet does not qualify.

Becky
Your SP Registered Dietitian Nutritionist

INTOTHENEW's Photo INTOTHENEW Posts: 679
4/8/17 2:25 P

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Lol. That would make any medically prescribed treatment a legitimate diet.

There is no bad food, only bad cooks.
SWALSH80 Posts: 65
4/8/17 11:39 A

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LCHF has been used since the early 1900's to treat epilepsy, hardly a 'fad" diet.

CANADASSS's Photo CANADASSS Posts: 118
4/5/17 10:29 A

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Have been doing keto for 3 months. Have lost 25 lbs. Feel much better. Less joint pain and more energy. Don't get cravings like I did on other ways of eating. I find it very sustainable. I have gotten rid of sugar and gluten. So far so good. Had a doctors checkup. My blood pressure is down. My GERD is much better, and my gout has not returned! All in all has been a positive way of life for me so far.



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M13754 Posts: 18
4/1/17 4:37 P

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After looking at original post I agree that carbs too low and protein to high. I use the keto pee sticks to adjust. You should aim for 20 to 25 not 15 to 20.

M13754 Posts: 18
4/1/17 4:12 P

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I have been doing keto for a month now, no cheating. I am losing weight, feel great! Is not for everyone, and it is restrictive but I guess it just matters how much you want it. I track my food religiously and look at labels and plan ahead, it helps!

DIETITIANBECKY Posts: 28,261
4/1/17 8:53 A

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TIAONYX1--
So sorry to learn of your allergies.
When someone does have food allergies there does need to be drastic changes in the diet for your safety and medical care.

While the diet for someone with allergies to potatoes, rice and wheat is restrictive; the ketogenic diet much more restrictive---for it eliminates (or nearly eliminates) all grains, dairy, fruits, beans, starchy vegetables, etc. Please check with your doctor...do you need to be eliminating milk, yogurt, all fruits, beans and legumes, and wholesome grains such as quinoa, oats, popcorn, barley, wild rice, etc???

Becky
Your SP Registered Dietitian Nutritionist

Edited by: DIETITIANBECKY at: 4/2/2017 (07:34)
TIAONYX1's Photo TIAONYX1 SparkPoints: (10,958)
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3/31/17 10:29 P

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My doctor recommended a Keto/low carb way of eating for me as I have huge allergies to wheat, which is in everything. So far, it works very well with my lifestyle and usual way of eating.

I would not recommend it to someone who loves carbs (potatoes, white rice, bread) and processed foods. But if you are allergic to potatoes, white rice, wheat and preservatives in processed foods as well as all the wheat in it (not just gluten but wheat), like me, then this is an ideal way of eating for you.



Edited by: TIAONYX1 at: 3/31/2017 (22:38)

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LISAMARYK's Photo LISAMARYK Posts: 353
3/26/17 6:59 P

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I am just starting it. I think I will do well as I like all the things that you can eat.

LisaMary


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DIETITIANBECKY Posts: 28,261
3/22/17 7:47 P

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So if it only lasts 3-5 days, it is not a diet that should be used for weight loss.

Weight loss recommendations strongly encourage an eating plan that brings about weight loss, promotes health, and can be used for life long weight maintenance. The person should be able to enjoy the eating plan for the rest of one's life. This will bring about the greatest success.

Becky

LININPARADISE7's Photo LININPARADISE7 Posts: 1,115
3/22/17 7:39 P

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Keto rarely lasts long enough to do any real damage from what I've read. Average people last 3 to 5 days without cheating, so long term is not in the cards for most.

Live, Laugh, Love!!


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DIETITIANBECKY Posts: 28,261
3/22/17 7:31 P

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There are many concerns with the long term usage of a ketogenic diet. Preliminary research is showing liver damage with an (extremely high fat) ketogenic diet. Yes it is a small, preliminary study...but definitely something to watch and be concerned about regarding ketogenic diet plans and other low carb, high fat eating plans. These type plans often have 70% or more of the calories coming from fat. The long term effects could be damaging to the pancreas and the liver.

In the study below, the "fat loading" caused the liver to produce 70 percent more glucose, which could boost blood sugar levels over time. This could contribute to insulin sensitivity -- a precursor to type 2 diabetes. Fat loading also caused liver cells to work harder, which could stress them and contribute to liver disease....

www.jci.org/articles/view/89444

Don't assume that the ketogenic diet is safe for everyone. And now...there is a big concern with long term usage and liver disease and the increase in diabetes risk.

Becky
Your SP Registered Dietitian Nutritionist

KATHIC2's Photo KATHIC2 Posts: 63
3/22/17 7:04 A

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I have learned eating keto is not recommended for those of us with hashimotos thyroid issues.

MEGANCHOY's Photo MEGANCHOY Posts: 415
3/21/17 10:46 P

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I don't see why it isn't sustainable if you do it properly. I love when people comment on keto without actually having looked into it at all and jump to the conclusion it's unhealthy because we've been brainwashed to think that carbs are so essential after years of lobbying by the grain industry. Don't get me wrong, until I looked into it myself I was a skeptic but there is research out there that backs keto and it's a WOE that people can thrive on.

PRIMROZIE - great that your glucose readings are looking good! My mom is diabetic and working towards keto and already seeing positive results. Her dietitian fully supports her cutting out the carbs because they were causing huge changes to her blood sugar (more proof that it's not just some fad diet maybe?). Hope your keto-flu has resolved, it's normal but not something that is recurring unless you eat go back to eating carbs for a bit and then back to keto.

Keto WOE since February 1 2017.
SW: 68.7kg (151lb) Jan 31, 2017
CW: 59.9kg (132lb) Aug 10, 2017


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PRIMROZIE Posts: 4
3/21/17 10:00 P

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I've come to this way of eating for the same reason. I thought it would be hard to live without pasta, bread, sugar, rice! I love the food I CAN have even better. This morning my glucose reading was 112 and after dinner it was 121. I'm amazed! And very thankful.

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3/14/17 7:24 A

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No fad diets here, not sustainable for the rest of your life

DIETITIANBECKY Posts: 28,261
3/13/17 7:11 P

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I would suggest that you talk with your doctor, dietitian, or Certified Diabetes Educator about using a ketogenic diet with your type 2 diabetes. It may not be the most appropriate eating plan for your situation.

Becky
Your SP Registered Dietitian Nutritionist

Edited by: DIETITIANBECKY at: 3/13/2017 (19:11)
PRIMROZIE Posts: 4
3/13/17 6:26 P

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Hi! I'm on day 3 (officially). I've been doing some form of it since I was diagnosed with diabetes2 a few weeks ago. I quit the sugar, grains and light dairy products. I used the keto calculator to find my macros.
Today I don't feel well and I went back to bed. I heard this might happen but I hope it doesn't happen often!
I've watched a bazillion youtube videos. Hoping to put together meal plans that work for me.


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3/11/17 8:41 A

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Awesome job. I was stuck, until I increased my water intake. 17lbs in 6 weeks!!!!


DEWILL2's Photo DEWILL2 Posts: 1,399
2/25/17 11:00 P

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Ive been on keto 12 weeks and you are so right, it is the food that keeps me on the program. I have already lost the 8 lbs I had to lose but I have made keto a normal way of life. I love the food and I am sticking to it.

Live life fully everyday and remember to enjoy it with a smile


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RUSTY_WOODS Posts: 897
12/31/16 7:46 P

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Which diet you choose, should be due to personal preference of foods. Do you like a steak, with vegetables? Eggs for breakfast, with a cup of berries? Then keto/ LC might be the one for you.

They all help you lose weight, and losing weight helps you get healthier. Everyone will tell you that their diet is the best. The problem is, you ARE NOT them. If you like meat, veganism is not something you are going to stick to for the next 20 years. Likewise, someone who doesn't like meat, will not stick to keto/LC.

The diet that you can stick to, without feeling deprived, is the diet that is best for you, because you stick to it. Anything you do that has good results, will eventually get you to goal, as long as you don't quit. That is why SP has millions of members, who have done some form of 100 different diets, with success.

The basics remain the same for them all. Keto/LC reduces appetite, and you naturally eat less over time, especially as you lose. The only "trick" or special thing about it, is that it removes carbs, and forces you to burn your own body fat. Most conventional diets require that you burn off these carbs, before burning fat directly for fuel. Keto uses ketones from that fat breakdown in place of glycogen.

I've lost 94 lbs. on LC, and by now I am happy with 4/10ths of a lb. on a given day. The big 2-3 lb. daily drops are gone. If the goal is losing 10 lbs. a week, you will quit after losing the first 30, and weight loss is more like 2-3 lbs. a week. Keep at it though, or at whichever diet you are on, and 2-3 lbs. a week adds up quick. You will also get healthier as you lose, which is most important of all.

The #1 determinant of success is simply sticking to it, and giving any diet time to work. Being happy with the food you eat, helps you do this, which is how I chose LC, but I don't think my diet is superior, and think every individual should pick their diet based on the food desires, so that it becomes a lifestyle change, and they stick to it for the rest of their lives... because any diet will end up with you rebounding, if you resume eating like you did. The diet didn't fail, you simply switched back to a bad diet, and as before, it slowly added the weight back on.



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JBLAISDELL's Photo JBLAISDELL Posts: 30
12/31/16 12:45 P

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I can only attest to my results; I have been on the Ketogenic way of eating (woe) for nearly a year. I have lost 43 pounds in that time, gone from prediabetic to normal blood sugar, dropped my total cholestrol from 229 to 195 with my triglycerides from 304 to 118, and dropped one of my blood pressure meds. I wore a size 24 and now would fit very comfortably in a 17, if they made that size for larger lovely women. I went into this woe after 38 years of trying many, many different types of diets both professional and wacky just to get the weight off. Some were more successful than others but EVERY SINGLE ONE failed for me, I couldn't sustain them for more than 9 months. And every single one was a daily struggle of fighting my hunger and cravings. And exercising, yikes, that was a HUGE issue. I've lost my current weight not doing one day of exercise, NOT ONE. So, if you really want to try this woe my suggestion is to research it, there is tons of information to support it, yes, scientific support. You will also find those who don't believe it is safe or sustainable, or healthy, or insert whatever reason you would find to discredit this woe. But I started at ruled.me, checked out youtube and watched a Ted talk on it and discovered a woe that I can sustain AND enjoy, but you have to really want to lose the weight and get healthy. No "I'll do this for a bit and go back to my old way of eating", that doesn't work no matter how you lose weight. You have to commit regardless of how you choose to lose or you will always gain it back. I've just found my personal "holy grail" for becoming healthy. If you are really serious, do your own research and then make your own educated decision. Don't rely on those who have done a surface look and deemed it useless. This is not a dabbler's silver bullet for weight loss. Nor is it everyone's answer to becoming healthy. We are all individuals with individual needs and there is no one perfect weight loss that is a one size fits all. Enough with the sermon, good luck to you all.

Edited by: JBLAISDELL at: 12/31/2016 (12:49)

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SUTTONSDAZE's Photo SUTTONSDAZE SparkPoints: (6,045)
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9/19/16 10:00 A

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It is important to remember that Keto / lchf is a way of eating, not a diet. There is no going back.
Personally I made the choice to go Keto. My ha1c was 7.9 and my Dr. was talking about insulin. I made the change and 3 months later my ha1c is 5.7, my meds are cut in half and i've lost 28 lbs.
Plain and simple, i'm allergic to carbs. They make me sick. I choose to live healthier. Healthy is much more important to me than bread, pasta or candy. You can make the choice to change your way or eating or not.



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NAYPOOIE's Photo NAYPOOIE Posts: 14,420
9/7/16 4:05 P

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Low carb can improve your cholesterol, blood pressure, triglycerides, and blood sugar long before you lose significant weight.



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DIETITIANBECKY Posts: 28,261
9/7/16 11:36 A

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Actually research has shown that a low carb diet is no more beneficial than a more "traditional" weight loss eating plan.
The weight loss may be slightly faster in the first few weeks (due to fluid changes); however by several months out---the weight loss is the same.

The key to weight loss is cutting back on calorie intake. So it is most important to use an eating plan that promotes health, meets nutritional needs and a plan that you can stick with for the rest of your life. Making it a "lifestyle change."

Becky

MCRTBP06's Photo MCRTBP06 SparkPoints: (2,575)
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9/7/16 10:36 A

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Steve-

My own personal experience with the diet was that it was great for 1-2 weeks, but after that my carb cravings intensified rather than diminishing (as most advocates of the diet claim). For the first couple of weeks, it really helped control hunger, but long term it made me want to binge eat carbs.

That was just my personal experience, other people may have had better results.



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STEVE_H_WOW's Photo STEVE_H_WOW SparkPoints: (10,464)
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9/6/16 9:45 P

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I'm curious about the results of such a diet.

In particular, I've heard that stopping such a diet can cause a significant (negative) rebound.

Comments?

MCRTBP06's Photo MCRTBP06 SparkPoints: (2,575)
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9/6/16 10:15 A

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I have done Keto in the past. A valuable resource to help you get on track is the blog "I breathe, I'm hungry." It can be found here: http://www.ibreatheimhungry.com/menu-plans-new

She has complete meal plans that have recommended macros for people following Keto, and most of her meals that I have ever made were actually pretty good. After you follow her lead for a bit, you will get a better feel for how you should be eating.

You should be eating more calories, your body will try to hold on to fat if it thinks you are starving.



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SFAGECKO's Photo SFAGECKO Posts: 56
9/6/16 9:35 A

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I'm not doing keto per se, but I'm doing something similar (as in low carb). Maybe take a look at what type of carbs you are eating. Carbs from vegetables are much better for you than carbs from bread, and have less of an effect on your blood sugar.

If you have any insulin issues (like I do), low carb is definitely a game changer. I had tried many different eating styles and either didn't lose weight or only lost minimal weight. When I tried low carb, that was the only time I ever saw any actual results. This is due to the effects that carbohydrates have on your blood sugar levels, which in turn effect your insulin levels, and higher insulin levels stimulate fat production. There was a great Ted Talk I watched on the effect carbs, proteins, and fats have on blood sugar levels. I included the graph from the video here so you can see why reducing carbs can help with blood sugar levels. To me, with my insulin resistance, I can logically see the reason that low carb is working for me when nothing else did. I also eliminated snacking where I could because every time you eat your blood sugar levels increase, and my goal is to decrease my insulin levels. I want to spike only 3 times a day rather than 5 or 6.

After you make any additional changes and if they do not work, keep an open mind that this method just may not be for you since people have different bodies and different metabolisms. I know mine works for me because of my specific medical history. Something else might work for you, like a more balanced diet with smaller, more frequent meals.








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PROVERBS31JULIA's Photo PROVERBS31JULIA Posts: 5,727
9/4/16 11:05 A

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We have two Keto Teams here on SparkPeople - Team Keto and Keto Clarity (based on Jimmy Moore's book of the same name.).

The higher fat lower protein seems to work pretty well for me, too. I thought it was interesting elsewhere on the 'Net that carbohydrates are not an "essential" nutrient. The body can get all the 5 or so grams of carbs it actually needs for "brain food" from burning a little bit of protein. The healthy fats are essential - you must get those from foods etc.

I hope you have found a team to join!

She girds herself with strength, And strengthens her arms.
Proverbs 31:17


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PURPLENAT77 Posts: 6
5/14/16 2:55 A

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They DO work if you follow it correctly. I've been Keto'ing since January 2014 and have lost over 50 pound (26kg) in weight.

Keto is a HIGH fat, MODERATE Protein (NOT high Protein) and LOW Carb. 75%+ of your calories need to come from fat (this is dependent on Protein intake), 5% or less need to come from Carbs. To calculate how much Protein you need, the suggestion is 0.8g - 1.2g per pound of lean body mass (not total weight) depending on how active you are (don't exercise at all? - lower end of the scale but no less that 50g Protein).

TOTAL Cholesterol is irrelevant, check out The Great Cholesterol Con. Cholesterol is VITAL for every cell in our body, having a low Cholesterol level is actually WORSE for your health than a high level. You need to concentrate on lowering LDL levels and Triglyceride levels. You also need to raise HDL levels. Cholesterol will naturally go up while going Keto because you are burning up your fat stores and this will be present in the blood. It will take a year to balance itself out depending on how much weight you have got to lose, this because your hormones are inbalanced in the first place (metabolic syndrome, diabetes, pre-diabetes etc.).

JUDYAMK's Photo JUDYAMK SparkPoints: (35,830)
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5/7/16 1:03 A

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NEVER !!! Those diets do not work,once you quit them you gain more plus extra. All you need to do is portion control and a balanced meal with the food groups with fitness added in.My boss I had before had a crazy diet you eat mostly meat she lost,but cholesterol went sky high because of all the meat she quit the nutty diet and gained more weight than before. To educate yourself get the book Miracle Pill ( has nothing to do with taking a pill )

TOUDLES's Photo TOUDLES Posts: 482
5/6/16 11:03 A

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Don't confuse actual grams of protein and fat with the amount of calories the contain (i.e. % of diet).
1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories.

So you can eat twice as much protein as fat and still not eat as many calories.

Do you check your ketones, with Ketostix or Blood ketone meter?
Try reading Keto Clarity by Jimmy Moore, He also has a blog, that's great to follow and full of resources. Here's a link.

livinlavidalowcarb.com/blog/n1


Maggie


If you have faith as small as a mustard seed you can say to this mountain, Move from here to there and it will move. Nothing will be impossible for you. Matthew 17:20



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NAYPOOIE's Photo NAYPOOIE Posts: 14,420
5/26/15 3:46 P

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Actually, if you've got 100 pounds to lose, I'd be more concerned that you're not eating enough? That's pretty low calorie.

Your protein is kind of high. That can mess up low carb/keto results. You want to be burning fat as your primary source of energy. Protein is for building, not burning.



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DIETITIANBECKY Posts: 28,261
5/23/15 8:59 A

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I sense that something is not "adding up" correctly with the information you are sharing. Please read my complete post to help determine your next step.

There is "nothing magical" about a low carb diet for weight loss. It still comes down to being in a calorie deficit. While one may lose slightly faster in the first few weeks, by 6 months it has all averaged out and people using low carb or low fat--have all lost about the same amount of weight. This is why it is important to find an eating plan that benefits your weight loss effort, benefits your overall health and medical history, but that you also enjoy, works with your food budget, food preferences, and you can stick to for the rest of your life.

I bring this up because I think it is very important based on what you are sharing.
Something is not adding up....and I don't think it has anything to do with your percentages of fat, protein and carbs.
You lost weight the first week and "nothing" since---for 2 months. That's 9 weeks. That's way too long for not having any kind of weight loss to occur. From your ticker, I see that you want to lose over 100 pounds---so weight loss should be occurring weekly.
Your friend is losing about 2 pounds weekly. Which is what would be expected on any weight loss program.

I don't think your problem is about % of fat, protein, and carbs.
You state that your calorie range is 1200.-1500. Is this the range you have been at daily? What is your average calorie intake per day for the past 9 weeks? Do you incorporate any planned daily exercise? If you have been consistently eating at this range, and have not lost another ounce....then something is not adding up.
Can you share more about your actual daily calorie intake?
For example: 1500 calories may be too high for someone with physical limitations or metabolism concerns, or who is 5'2 or less in height.
I am sure that not losing weight for 8 weeks while following a program is very discouraging and frustrating.
I would encourage a visit with your doctor for a complete physical as your first stop too.

Becky
Your SP Registered Dietitian Nutrition

Edited by: DIETITIANBECKY at: 5/23/2015 (09:10)
DANCINGKIWI1986's Photo DANCINGKIWI1986 Posts: 161
5/22/15 6:27 P

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Thanks! That makes a ton of sense!



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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 3,012
5/22/15 3:51 P

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Fat has 9 calories per gram and protein an carbs have 4 calories per gram. Therefore you can eat less grams of fat than protein and still have a higher percentage of calories come from fat. Make sense?

I don't eat Keto but I do eat high fat. It works for me. 60-70% fat, 15-20% protein, 15-20% carbs.

JERF - Just Eat Real Food

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

5'4"
Maintaining since 2012
41 years old
2 kids

Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


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DANCINGKIWI1986's Photo DANCINGKIWI1986 Posts: 161
5/22/15 3:20 P

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I am doing the keto diet right now and I keep tweaking my numbers because, other than the first week, I haven't lost any weight and it's been almost 2 months since I began. I started it with a friend who has shed almost 20 lbs...I'm not so lucky. I have tried several different things to try to restart my weight loss. I am following the ratio of 5% carbs, 30% protein, and 65% fat which is what is recommended by most experts on this way of eating. I used several different calculators to help me determine what the percentages will equate to in grams. There were two calculators that were easy enough for me to figure out how to use, one on MyFitnessPal and the other on a random site. This is the problem I am getting, though...they are both telling me that the grams of protein I should consume is higher than the grams of fat. How is this possible if the percentage of fat I should be consuming is higher. It isn't a huge difference between the two, but so far I have been unable to reach my protein goal without exceeding my fat goal. I feel like I have the wrong information that will result in another week of no weight loss. This is the only diet I have been able to stick to...I don't want to quit it to search for another failure of a diet...if anyone is experienced in the keto way of eating, would you please help me figure it out?

My nutritional goals for the day:
Calories (1200-1500)
Carbs (15-20)
Fat (87-108)
Protein (90-113)



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