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ELENGIL's Photo ELENGIL Posts: 1,286
10/4/18 10:46 A

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MELISSABRILL I agree with you that it is more than just giving up the obvious starches and sugars. There are things I've had to put aside for now because they are too high in carbs.

I accept this is an extreme strategy, but I am dealing with an extreme problem! My body simply cannot process the carbs like someone who isn't overweight or isn't insulin resistant. Right now, the carbs aren't healthy, they are killing me. And yes, that means I have to avoid things like beans and lentils and most fruit.

When I have lost the weight and my insulin resistance has been reversed or at least largely improved, I can add some additional carbs into my diet, carefully. But I can never eat them as a large part of my diet ever again. I will never go back to where I was.

But I also think starting from what the average person is eating, you can have a great deal of vegetables more than what they eat now. It's not even unusual for people to post on here that they 'hate' veggies, can they lose weight without eating veggies? So already there are plenty of people who don't eat them regularly.

I enjoy mounds of veggies on my keto diet. Avocado, mushrooms, broccoli, bell peppers, pretty much all the leafy greens I can stuff down, zucchini, cucumbers, tomatoes, asparagus, cabbage, hot peppers, etc.

I even enjoy my high fiber berries like raspberries (my absolute favorite!).

Given how I've seen other people eat, I eat way more veggies even on keto than the average person seems to eat on the standard american diet.

So yes, there are lots that have to be cut out to reach 20, but there are lots that can be added in depending on where you started from. And I hope when I have healed my body I can eat a much wider variety and quantity than now. But healing first. emoticon

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
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MELISSABRILL Posts: 41
10/4/18 5:29 A

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I'm always a little annoyed when people are talking about keto/ low carb and say things like "it's not for people who like carbs (potatoes, rice, bread, pasta)", "you just have to give up carbs like potatoes, rice, bread, pasta, sugar". Do you know how many real/ healthy/ whole-food carbs you have to give up when you're eating low carb or more so if you're eating keto? It's not just about stopping the bread, rice, pasta, it's about not eating the apples and carrots (a cup of pineapple the other day added 20 net carbs to my day) and severely limiting most fruits and vegetables - things like zucchini, tomatoes, etc. Even the 'acceptable' low carb fruits and veggies - you can't eat much of them in a day.

I'm not eating keto, but my doctor recommended low carb (around 50/ day) years ago and I didn't think I could do it (I'm vegetarian), but the last month or two I decided to give it a try. To do it I basically have had to cut all fruit out of my diet and limit the veggies (not to mention things like beans and lentils). So, cutting out the carbs to do keto and low carb isn't just bread and rice, it's also good/ healthy things like fruits and veggies. Yes, you can still be healthy on low carb, and yes it works for many people (it's currently working for me), but when I say that I'm missing my carbs it's not pasta, it's a big salad with carrots and tomatoes, an apple a day, and bean and lentil dishes. Will I stay on this level of carbs as a lifestyle - no. But I think I can make it work by keeping it low, maybe cycling my carbs in a while, and eventually getting back to a moderate carb diet (leaving out all of the low nutrient carbs like bread and rice).

M0N1QUE's Photo M0N1QUE Posts: 358
10/1/18 11:48 A

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According to my calculations, your goals are correct. I have been doing Keto for a few months and am seeing steady progress. I wish you well.

I can do all Things through Christ which strengtheneth me!

Nothing tastes as good as thin feels? Let me get "thin" and I'll let you know!!!!


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RUSTY_WOODS Posts: 897
7/21/18 7:27 A

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As a type 2 diabetic, I did this back in 2010. Back then, you couldn't really talk to your doctor about this, so I just did it while taking 2000 mg Metformin, and an Actos pill in the morning. The result was discovering what low blood sugar reactions are. My vision got blurry, and I couldn't see much. It took 10 minutes to remember my diabetic training class, and figure out what it could be. I drank a pop..lol. About 5 minutes later, it felt like someone drove a spike into my head. I was in pain for 20 minutes.

I had lost 12 lbs. in 4 days though, and my blood sugar was low!.. so I continued. I ended up having low blood sugars for a year.. every 2-3 days. I got to where I would eat a slice of apple to spike my blood sugar, once I started feeling the effects, and they became milder, as I got more used to eating lower carb. The body is very adaptive, but with medication, it was too much. Both my diet, and meds were doing double the work.. the same work. I was treating high blood sugar I no longer had.

At 9 months, I had to let my doctor knew.. who immediately tested my A1C, and cut me down to 500mg Metformin, and off Actos. My A1C was 6.2. Three months later I was off all diabetes meds, with a 5.7. I've never been that high again.

Have I done keto for 8 year? No way. I still like a LC breakfast of eggs cooked in butter.. but lunch is higher carb. Today I will have a cup and a half of mixed veg with a couple chicken thighs, diced up and stir fried in 2 Tbsp. olive oil. Some days I will have tomatoes with them. Dinner is usually red meat.. steak with mushrooms and onions, or GB with chiles. A few days a week, I will have a few ounces of cheese, or a handful of berries.

Keto is a bit extreme, and I feel better at about 40 g a day now. For 4-5 years I worried about eating a few chunks of potato. I used to say moderation didn't work for me, but the issue was moderation to me was 2 potatoes, not 10 cubes of it in my veggies. I still wouldn't eat a whole baked potato, or 3 carrots, but I have loosened my standards some.

Most importantly though, today you can sit down with your medical team.. doctors, and dietitian, and formulate a plan that cuts carbs quite a bit, but as you go along, they adjust meds, so no low blood sugar reactions( the hope ), and you don't find out you are dangerously low in some nutrient, like potassium, or calcium. They are NOT going to be happy, but once they determine this is something you are doing, they will ask you to be consistent, and make a plan. They may tweak it upwards some, but I would give it a try.

They used to have an old diet where you slowly dropped carbs, until you were low carb. I never got there. I had to drop to a strict diet to get rid of cravings, but my dietitian added in carbs, based on the carbs Atkins allowed in his carb ladder, when I got to where I could add some back in. No grains, or pasta is something she hates. She might applaud if I had a whole wheat muffin..lol, but she did get me to add in cheeses, berries and higher carb vegetables on the weekends. These are all allowed on Atkins.. keto is similar to stage 1, with some variations. Eventually, you are going to want to increase carbs though. A dietitian can help you there as well.. with ideas on how.. you can say yes or no.. but eventually you will agree on something, and you give it a try. Potatoes do not seem to affect me for some reason. No cravings. They might affect someone else, the way a pop would send me on a binge. You will need to experiment eventually, to expand your menu.. carefully.

Today my doctors want me on a low carb diet, but you need to do this with them.. ESPECIALLY if you are diabetic, or have some other health issue.. a doctor can't help you with inaccurate information, and there are major health risks that are possible. It doesn't make sense to try to eat a healthier diet, while risking your health in a different manner. Work with your medical team, and you'll make progress much faster.



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AROQUES's Photo AROQUES SparkPoints: (14,827)
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7/17/18 5:56 P

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Hi! my name is Ana. do you still need help?



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DIETITIANBECKY Posts: 28,261
7/10/18 8:18 P

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Since you have Type 2 diabetes, I encourage you to talk with your doctor, primary care provider, certified diabetes educator, or dietitian "before" cutting back on your carb intake. Whoever provided you with your diabetes education based your eating plan to connect with your medication plan for optimal blood sugar control. Cutting back on carbs may require alterations in your medication.

It is also important to understand that for most people a ketogenic diet (20 grams of carb daily) is not a diet you follow for the rest of your life; while a lower carb eating plan (with appropriate food selection) can be used and still meet nutritional needs.

Becky
Your SP Registered Dietitian Nutritionist and Certified Health Coach

CCADAMS09's Photo CCADAMS09 Posts: 37
7/9/18 12:42 P

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Morning!!! So I have Type 2 Diabetes and curious about this keto diet. However, due to the lifestyle I currently have, I am not going to go cold turkey and cut the carbs so drastically at the moment. I will gradually go down to what a keto diet is. Hopefully, this can become a lifestyle. Thanks for the insight and support!



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ANG777 Posts: 1
6/17/18 1:35 A

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Thanks for this info...you made it very easy to understand!

HEALTHYBARB1's Photo HEALTHYBARB1 SparkPoints: (252,036)
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5/23/18 7:58 P

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Jshask
I agree that Leanne Vogel is the right author to look to for support. I bought her book "The Keto Diet" and am feeling well using her carb ups program...I also have thyroid issues & she talks about that and other health issues & gives 5 different pathways for keto. Bet she can be of help to you.
Smiles Barb

Edited by: HEALTHYBARB1 at: 5/23/2018 (19:59)
Smiles from Barb!!

"If you want something you've never had...you must do something you've never done!"

JUST DO IT!!
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_RAMONA's Photo _RAMONA Posts: 25,756
5/19/18 11:04 P

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I haven't been through exactly what you've been through, but I do agree that there is a way that would likely work for you. Have you explored Healthful Pursuit? Leanne Vogel is the keto guru for situations such as yours. Check her out (blog and YouTube):

www.healthfulpursuit.com/

There are also MANY really good keto groups on Facebook. My journey into keto was a bit rocky,and I found the help and support I got there invaluable. Some of the groups can be a bit militant, and some have a mean-girl tone to them, so I personally recommend Leanne's group, and Martina Slajerova's KetoDietApp group (really knowledgeable people here and admin is awesome).

Healthful Pursuit Facebook:
www.facebook.com/healthfulpursuit/

KetoDietApp Facebook
www.facebook.com/groups/Ketodietplan/

If you'd like to know more about resources, just holler!

Best wishes!
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Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


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JSHASK SparkPoints: (4)
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5/19/18 9:23 P

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I joined this program to try to get my diet back on track after a very scary and confusing experience. I was pre-diabetic and pre-hypertensive, 5 ft 7 inches in the 190's and losing the battle of the bulge. I went Keto about 4-5 months ago. I loved it for a while, my A1C dropped into the normal range, 5.7 I think, and my doctor declared me no longer pre-diabetic. However the last 2 months got weird and I could not figure out what was happening. I was down around 179, a weight I had not seen in years. My waist was flatter than it had been in years. But I was also getting winded very easily, after one flight of steps, my body felt like I had run a marathon. I played soccer and did gymnastic in college and generally stayed fit most of my adult life. I am now 62, not ready to die just yet! I was determined not to look for anything negative about the KETO diet so I kept on with it until I got really desperate. Finally I figured out that because I am have Hashimoto Thyroiditis (autoimmune hypothyroid condition) I was experiencing a severe exacerbation of my thyroid related symptoms. After about 2 weeks back on carbs I am feels alive again, however I am of course putting the weight back on as well. I believe there is a right way to do KETO that will work for me, with the right amount of carbs at the right time of day to allow my body to metabolize the thyroid hormone T4 into T3 and not Reverse T3 which I think is what my body has been doing in the absence of carbs which apparently my body needs to function. So that is where I am at. Anyone else been through this and on the other side of it?????

DIAMONDVALGAL's Photo DIAMONDVALGAL Posts: 32
5/14/18 8:58 A

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I just started eating a ketogenic diet last Monday (1 week ago). It wasn't too far from the way I had been eating - just a bit lower in carbs and a bit higher in fat. I was already eating the right foods for the most part. My dietep has been continually changing (for the better I think) over the last 8 years or so. This is one more evolutionary step in our quest for health.

RuledMe has great recipes, so does KetoConnect. My son, who didn't need to change his diet, changed with me so he eats what I eat. I'm down 6 1/2 pounds in a week and he is down 5 1/2 in 5 days.

Edited by: DIAMONDVALGAL at: 5/14/2018 (09:08)
_RAMONA's Photo _RAMONA Posts: 25,756
5/11/18 1:29 P

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In defense of Diet Doctor, there is TONS of stuff offered on the site without paying, the information is really solid and leads you to other as equally good resources. Having said that, after two years of using the site for free, I then paid for a membership, and have not regretted it. Great site to learn from, and always cutting edge.

Other GREAT free sites for information, recipes, etc.

KetoDietApp - Martina Slajerova (her facebook group is also excellent)
Ruled Me - good recipes and info
All Day I Dream About Food - EXCELLENT recipes
I Breathe, I'm Hungry - reliable recipes, etc.




Edited by: _RAMONA at: 7/9/2018 (13:37)

Dr. Jason Fung: "Holy consensus, Batman. With so many 'experts' from Michelle Obama to the USDA to virtually all of the medical professionals (including doctors and dieticians) agreeing that 'Eat Less, Move More' is the way to go, you might think that it is 100% unquestionably true. But here's a queer thought... if we all agree that we know the cure for obesity, and we've spent billions on educations and programs - why are we getting fatter? In other words, why does this 'cure' suck so bad?


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CHAOSLIFE71's Photo CHAOSLIFE71 SparkPoints: (1,104)
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5/11/18 2:37 A

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Appreciated the link - not so much into the pay to learn sites but thanks!

CED1106's Photo CED1106 Posts: 321
5/11/18 1:32 A

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I find DietDoctor convenient, at least! The recipe pictures have the g of carbs per serving, so you don't have to click on the recipe and scroll down a bunch of pages for that information. Revolutionary, I know. :P

Palo Alto resident and dog owner looking for a walking and exercise partner (with two legs).


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CHAOSLIFE71's Photo CHAOSLIFE71 SparkPoints: (1,104)
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5/10/18 11:58 P

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Just starting and been trolling the internet all over the place - putting together my grocery list - anyone have a link started of good sites for recipes etc? Talked to MD etc and am fully on board to commit to this and discuss with others my and interested in others thoughts/successes/challanges

BARBIEIAMNOT's Photo BARBIEIAMNOT Posts: 5,934
4/29/18 12:25 P

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I really need to switch from low carb to full grown keto.....i'm hearing good things about it.



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CED1106's Photo CED1106 Posts: 321
4/22/18 12:45 A

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Congratulations all on your progress!

Keto dieters often say they're not hungry, for a good reason. Simple carbohydrates prevent leptin, the hormone that tells your brain you're not hungry (and secreted by fat cells), from crossing the blood-brain barrier to the leptin receptors in your brain. Carbohydrates do this by increasing your levels of triglycerides in the bloodstream (and can do so *very* quickly). On keto and low carb, reduced levels of simple carbohydrates means reduced levels of triglycerides. Since you're dieting because you're overweight, your fat cells are producing leptin which finally reaches your brain.

Also, of course, you know that carbohydrates raise the level of sugar in your bloodstream, prompting your body to produce insulin. However, your body develops a resistance to insulin. Odds are that, if you're reading this you're overweight, so your body is already resistant to insulin. As you lower your carb intake, your body reduces its levels of insulin and becomes more receptive to insulin when you do eat carbohydrates. And, because you've been eating carbs, your diet has been preventing it from doing its job.

As a footnote to insulin, insulin can cause acne and oily skin! So, if you've switched to low carb, see if your skin is less oily than before!

Edited by: CED1106 at: 4/22/2018 (00:46)
Palo Alto resident and dog owner looking for a walking and exercise partner (with two legs).


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PORTIAWILLIS's Photo PORTIAWILLIS SparkPoints: (34,982)
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4/21/18 9:01 P

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Hello, my husband was diagnosed prediabetic with an A1C of 6.8 and told to lose 30 lbs or would be started on metformin. We started keto right away. His mother and father both insulin dependent diabetics and he knew he didn't want to end up like them. Three months later he is down 25 lbs, A1Cis 5.8 and he feels better than he has in a long time. I'm not near as strict as him and still lost 10 lbs. I love a margarita and Mexican weekly. Lol. Good luck with Keto. Just do your research and use common sense.

One day at a time..

Portia / Nashville Tn


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JWOOLMAN SparkPoints: (2,480)
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4/21/18 7:45 P

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You might just need to adjust the ketogenic approach for your own needs. Something in your current plan just isn't working for you even though it works for your friend. The idea of strictly tracking for a while is a good one, so you can see exactly where you are and can look at your eating in detail to solve the mystery.

You might find videos on YouTube by Eric Berg useful. Many of the videos are short and talk about something very specific. He has clients needing to lose weight who are diabetic and addresses such issues. He’s not a screamer and is easy to watch, he often uses visual/written materials which is easier to follow. In the videos I’ve watched, I’ve seen nothing that doesn't match what I know from other sources (I am a Ph.D. chemist and physicist and translate considerable biomedical, pharmaceutical, and clinical trial/toxicity study materials, plus I need to pay more attention than most to nutrition due to allergies). I’m not tempted by the strict ketogenic approach myself, but a lot of what he says has broader interest.

Berg doesn’t seem to be into strict calorie counting but talks about which specific foods would be best for a ketogenic diet and why, looking at carbohydrate counts of course. He also seems to think an intermittent fasting approach can be helpful to deal with insulin resistance, and talks about modifications to that idea you can try. You might pick up some useful ideas tuning in periodically to his YouTube channel. If you subscribe, you’ll get lists of new videos and also older ones.

SYLVIEGIRL's Photo SYLVIEGIRL SparkPoints: (209)
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4/20/18 7:39 P

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New to the keto plan here.
I am on day 5 - and so far loving it.
I, too, am amazed at the changes in cravings.
Being a binge eater and sugar addict, I've been petrified of the keto plan for years.
I think that was me hanging on to my carbs for life though lol
So glad to have finally taken the plunge. I am 10.6 lbs down as of the 3rd day.
Will weigh again next week.
Definitely would love to make friends who follow the ketogenic diet too.

- sylvie , xo

Love making like-minded, positive friends for support and friendships - We've got this!


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CATHERINEXYZ's Photo CATHERINEXYZ Posts: 68
4/16/18 12:37 P

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I am in my third week of Keto (pescatarian). Weight is going down for the first time in a long time (even though I was trying healthy eating before). The biggest surprise/relief is not being hungry! I only thought about that today. I always have felt hungry even when eating double the calories that I should. 15 mins and I would be able to eat the meal again! Now I am managing to keep to my recommended calories and am not starving all the time!





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FIRE27's Photo FIRE27 Posts: 35
4/16/18 9:20 A

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Just started the Keto plan after a friend dropped 40 in 2 months and it was apparent when I could not fit into my uniform anymore without fear of someone losing an eye when a button could fly off at any given second.
Did some research and still doing it. It actually seems to fit me. I am a life long carboholic and it will be a challenge but I do the cooking and shopping so I think I can do this. Not partaking in the carbs is not as bad as I thought. Eating out so far seems plausible as I look at the menu more now and most places accommodate.
Right away losing weight and I am not hungry. I have to get into the balance and follow a stricter plan but it is amazing once I stopped the junk food and the carbs how I do feel better.
I cant do the log and measure type of diet. If I know what I can and cannot eat that makes it easier. I am a little skeptical of some of the recipes I see for keto. Can anyone recommend a good book to simplify the keto process?
I have had to put off seeing my Dr. after my last physical routed me into a type 2 diabetic. So the Dr. said if I lose 30 and get the A1c inline he will remove the type 2 from my chart. My plan in now seeing him in 3 months so I can see the difference in how it works.
Anyone else have success with getting their A1C down on Keto?

"Good things may come to those who wait but only the things left by those who hustle" A. Lincoln


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SBHGOLDENMOM's Photo SBHGOLDENMOM Posts: 11
4/13/18 7:49 P

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Hi, you and I are in the same boat...I am 66...I just started about 10 days ago...how much weight have you lost in those 16 days......? Thanks!



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CJYOUNG74's Photo CJYOUNG74 Posts: 110
4/12/18 12:28 P

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MUM, that is awesome! I too have epilepsy. My doc suggested lowering my carbs too but more from a weight loss standpoint so I can lower my meds. I haven't had grand mals in almost 23 years but still get what I call "eye seizures". I don't know the technical term.

Do you also track calories or just carbs? I've done low carb on and off over the years but haven't since he suggested it.



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MUMWIVBIGBUM's Photo MUMWIVBIGBUM SparkPoints: (19,725)
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4/12/18 10:12 A

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I started this but a slightly easier version i am epileptic and am on 50-100 grams of carbs a day for my epilepsy my seizures have gone from 5 a week to 1 a week for me that is amazing!!. I don't eat pasta or rice at all most of my carbs are spent on fruit and veg and one bowl of cereal. I have lost 16lb in 12 weeks which is amazing as my meds stop me losing feeling amazing and sleeping better



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NEED2MOVE2's Photo NEED2MOVE2 Posts: 1,669
4/5/18 11:16 A

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I have been leaving the ketogenic lifestyle for over a year. Feel awesome! First time in my life my blood work is NORMAL. Sleep well, no aches and pains and lost 45 pounds!
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MRSRLP's Photo MRSRLP Posts: 205
4/3/18 12:14 P

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Good morning
It was nice to see a group that is actually active and Carol you are close to my age. I will be 75 next month. The diet road is a very hard one for me. I was thin for a few years after losing over 60 pounds from illness. I have chronic colitis and have been put on steroids off and on over the past few years and have a real bad time eating all the healthy high fiber foods. Now I just going off steroids again and I need to lose at least 15 pounds. For some odd reason I look like a third world child that is thin but very bloated! I really look like I am about to give birth. I am unable to eat very much without feeling like I will explode. Avarage calories each day are less then 1200. Sonow I will see how I do on the lower carb. Colitis diet is all the carbs I have to give up on this one. Wish me luck. Have a nice day everyone. Susan



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RESCUEMOMCAROL SparkPoints: (22)
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3/24/18 9:26 P

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I have just started Keto (16 days ago) after having hit a plateau on another diet .. a commercial one. I did lose 90# on that, so I am not complaining. Hardest part of Keto for me was giving up rice and potatoes. I don't really crave sweets all that much and I sweeten my only cup of coffee with powdered Monk Fruit. It has zero aftertaste.

I, too, am a devotee of Dr. Berg. He makes sense without overexplaining every thing.

Creating new foods, or discovering option I never thoght I would like (mashed cauliflower!) is actually fun.

I'm 71 years old and love to learn new,things!




Edited by: RESCUEMOMCAROL at: 3/24/2018 (21:27)
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (314,211)
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3/13/18 6:26 P



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@WOLFSPIRITMOM - I'm not getting into the 'right/wrong' thing but must respond to your comment
" It is a very healthy way to go for most as that is how we used to eat."

Just because we used to do something, doesn't mean that it was good for us as in 'healthy'. I doubt very much that people in those times lived anywhere near as long as we do now. If they didn't die of injury then it is quite likely that their diet may have impacted in the lack of a lengthy life.

Kris

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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


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3/13/18 3:35 P

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Hi, I have been doing the keto diet for awhile. I am doing a reset right now and fasting for 5 days and then get back on it. It is a very healthy way to go for most as that is how we used to eat.

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3/13/18 2:39 P

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I too have heard of so many great results from doing a keto-like diet. I had tried "low carb" but that didn't work for me. Keto indeed makes me lose pounds immediately (several a day, for days on end) however, I find it difficult to maintain for my life style and if I do it too long, I start to not want to move as much, exercise wise, as I was previously. Everyone has to do what works best for them...

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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 3,012
3/11/18 8:48 A

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I have had great success eating a lower carbohydrate diet. I don’t need to eat at Keto low carbohydrate levels though as I have a very active lifestyle and did not have a great deal of weight to lose. (15 lbs, maintaining for 10 years now though)

From my understanding Keto is a good option for people with a sedentary lifestyle and a lot of weight to lose. Alway check with your doctor/dietitian before embarking on a new diet and educate yourself on the diet before starting.


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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3/11/18 4:05 A

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Have heard so many successful stories from keto diet. On the process now.

I have lost over 30 lbs from Eatting Real Food !
theherbsforweightloss.com/processed-
food-destroying-diet
DIETITIANBECKY Posts: 28,261
3/5/18 8:09 P

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SHELLEY2
The articles shared in the post below will explain what is happening with your running while doing a keto diet. Basically, you are taking in too few carbs, your energy stores (glycogen stores) are depleted and you have no energy to make it through your intense running schedule.

What are the benefits you are experiencing with your ketogenic diet? Please share more. Perhaps, there is a better eating plan to meet all your needs.

Becky
Your SP Registered Dietitian Nutritionist

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3/5/18 4:39 P



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@SHELLLEY2 - Below are links to 2 articles written by Dietitian Becky. You may find them very helpful and explain what is happening and why.

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=2297


www.sparkpeople.com/resource/nutrition_art
icles.asp?id=590


Kris

Edited by: SLIMMERKIWI at: 3/5/2018 (16:40)
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SHELLLEY2's Photo SHELLLEY2 Posts: 2,115
3/5/18 3:06 P

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Enjoying finding new recipes for Keto.. vegetarian Keto (I do eat Fish, eggs & dairy)
but my problem is energy levels... So low! 3 weeks into starting Keto. I'm mid way through my marathon training and struggle to get through my long runs. Today I ran 14 miles and powered it with walnuts and Vega Sport. Got through it but wasn't easy. I don't want to stop Keto as I have found benefits but my marathons are important to me... any advise?

GIPPER1961's Photo GIPPER1961 Posts: 775
2/5/18 1:04 P

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for years I have banged the drum that we have to get away from one size fits all thinking in regards to food. to me the guiding principle is real food. If you avoid sugar and processed foods you are on your way, maybe not perfect but on the way to where you can make adjustments as you see fit.

I found full keto difficult for myself but have followed low carb plans for most of about 5 years. I still have my issues with emotional eating but it is 100% better following a lower carb lifestyle than when I tried to strictly follow a calories in vs calories out approach. I will never claim to have the answers for everyone but for me I am much healthier in the last 5 years do that.

I find that with following the real food philosophy more often than not the calories take care of themselves. Finding the right balance for yourself to me is the key


It is not the mistake that causes the serious damage. It is the mistake that you make of defending the first mistake that causes it, Einstein


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ELYSUMMERS1 Posts: 108
2/5/18 6:51 A

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I absolutely agree that the KETO diet is far better than being obese. I been on since late December and have lost 20+ pounds. I feel better, and my husband says my color looks better. I will continue on KETO until I reach my goal. Then I might reintroduce the occasional brown rice, etc. to a meal. I couldn't be happier with my results so far. At only 5'3" and over 200#, I looked like a little whiskey barrel. I'm still clinically obese, but heading downward on the scale every day. Every Ounce Counts.



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ENCHANTEDALANA's Photo ENCHANTEDALANA Posts: 821
12/5/17 12:27 P

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I completely agree with MYWAYHIWAY. I feel that the year or so that it will take for me to lose my excess (50 pounds) will increase my risk of -fill in the blank- less than if I were not to lose weight.

My two cents.

I also agree with both sides of the debate - there is a lack of long term studies. Bet they're working on it though! Plus, sparkpeople articles are for sparking thinking - yes, you should check with your doctor. Yes, you should do your own research. Yes, you should assess how you feel on and off the keto diet, whatever that means to you (0.8 g/lb of lean body weight or whatever you follow ~ there are many formulae out there) and keep checking with the doctor on your lab results - removes the opinion-factor.

Fantastic exchange of information everybody!



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MJEANETTEW Posts: 1
10/20/17 12:32 P

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Hi all, I haven'tread every post, but thought I'd add my two cents worth.
I'm 61, was up to 200 lbs and just continued to gain little by little over the years no matter how hard I tried to lose. Any other "diet" always left me irritable, and always thinking of food! And I always fell off the wagon and went back to old habits.

I heard about the ketogenic way of eating June 1st, started right away, and am determined to stay with it until I can get rid of at least 50 of my extra pounds. I'm down 19 lbs so far, I no longer crave sugar, I am absolutely satisfied with this way of eating! If I'm not hungry, I'm trying to teach myself not to eat. That may sound simple, but I'm an emotional eater--any emotion will do! I'm finally able to listen to my body and not just mindlessly stuff food in my mouth! When I do reach my goal weight, I will consider not worrying as much about carbs from fruit, but i NEVER want to go back to my old way of mindless eating! It will take about a year I figure, losing about a half or full pound a week. By then I will be more familiar with what will raise my blood sugar, and avoiding all the added sugar in any processed foods.

I listen a lot to Dr. Eric Berg who has lots of videos about how to eat this way. He encourages lots of vegetables as in greens. You don't just eat meat. If you consume too much protein your body will just convert that to a type of sugar which will stimulate your insulin as well.
Another woman's experience that has helped me is Maria Emmerich. She has a website and has books out etc.
Anyway, I'm still learning as I go, but I would definitely recommend this if you are determined to stick with it. I wouldn't recommend for example, eating a high fat meal, and then deciding you can't do it, and eating cookies and ice cream for dessert!
I'm feeling better than ever, all my blood lab work was great. One challenge I have is the extra time that is freed up by not having to eat all the time!!
Good luck!




MYWAYHIWAY's Photo MYWAYHIWAY Posts: 274
9/16/17 9:35 P

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Sorry DIETICIANBECKY, I just read further down and understand your comments stating facts about long term research being absent for Keto. Also, agree with others that your article needs to be balanced and factual for all Sparkers to read. I guess those of us following it are the gunea pigs! I'm willing to stick it out as it's the easiest way of eating with the best results I've ever had. A lot of cooking and preparing what I'll eat, but that's true of any diet, and obviously healthier because I know exactly what I'm eating.



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MYWAYHIWAY's Photo MYWAYHIWAY Posts: 274
9/16/17 9:15 P

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Reading posts from DIETICIANBECKY, seems to be against Ketogenic way of eating, mentions concerns it is not a healthy long term diet. My comment is that being obese is not healthy along with the co-morbidities that accompany obesity. It would seem to me that the health benefits of losing weight with ketogenic diet and maintaining a healthy body weight would outweigh (no pun intended) a restrictive diet. It is quite possible to get the nutrients one needs and there is a fair variety of vegetables to chose from. If you don't like a food group, such as fruit, you don't tend to eat it anyway, and if you're like me with 3 out of 5 siblings having Type 2 diabetes, you need to learn to live without things high in natural sugar, including fruits, milk, yogurt, etc, Heavy cream and cheese give you the dairy you need. I am not a dietician but do know that there are at least 16 sides to any diet recommendation. Supplements are not evil, they are very useful. Just my opinion I only have a lifetime of diet experience and no medical training, but as this is a board for Keto support, I prefer to see support instead of negative information



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DIETITIANBECKY Posts: 28,261
9/12/17 4:16 P

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NOSOUP4U--

No I have not been trained by BIG Pharma.

The training to become a Registered Dietitian Nutritionist actually focuses on foods (the nutrients and substances contained in foods), and how these impact health, well-being, and healing of the body.

My training to become a health coach focused on many aspects of health: physical, mental, emotional, spiritual, social, occupational, financial, etc.

I have received additional training in the field of complementary and alternative nutrition therapy, to assist with my role on the complementary and alternative medicine team at the hospital where I am also employed.

I probably have received the most training on pharmacological care when I went through the adult weight management certificate program and learned about the FDA approved medications. I studied the research and usage guidelines closely to assist with answer questions here at Sparkpeople.

I feel within every area of medical care there can be responsible treatment as well as misuse and mismanagement. Yes, drugs can be overly-prescribed; but I also have a great deal of respect and appreciation for the research and development for new medications. I’m sure almost everyone knows someone who is alive today because of medications…the 8 year old child diagnosed with diabetes, a cancer survivor who received chemotherapy, the steroid used to manage the intestines of the person with Crohn’s Disease, the inhaler used for the asthma attack, even the antibiotic used to heal the earache of a 2 year old.

Why do you feel I have been trained by BIG Pharma???

Becky
Your SP Registered Dietitian Nutritionist




Edited by: DIETITIANBECKY at: 9/12/2017 (16:24)
NOSOUP4U's Photo NOSOUP4U Posts: 32
9/12/17 10:02 A

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This is why you are a Dietitian and not a Naturopath. You have been trained by BIG Pharma.



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DIETITIANBECKY Posts: 28,261
9/10/17 7:59 A

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Hi All--
Sorry for my second post on this thread this early morning.
However, this just dropped into my list-serve and I had to share it with you all, since it relates to the ketogenic diet...

conscienhealth.org/2017/09/miraculous-keto
genic-diet-lab-mice/


Yes, this is basically what I'll be sharing in my article for SP on the topic.

Becky

DIETITIANBECKY Posts: 28,261
9/10/17 7:24 A

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Naypooie-
I am familiar with the research study you shared in an earlier post, from 1930 on 2 men who ate only meat.
-YES, this is a controlled, research study.
-NO, it is not research evidence on which to base recommendations for a population or certain population.

Evidence comes from many controlled studies, using many subjects, giving the same results.

I am sending you this link below, for I think it shows the type of research process that is needed for "evidence" to occur.
--Yes, there is evidence for the food components in the DASH Eating Plan.
--Yes, there is evidence for the food components in the anti-inflammatory/ Mediterranean style eating plan.
--Yes, there is evidence for the food components in the ChooseMyPlate plan.

And there are studies that have resulted in increased risk for cancer, heart disease, diabetes, hypertension with several of the food components that would be used on a ketogenic eating plan, because whole grains, fruits, certain veggies, milk, yogurt, beans are severely restricted. Was it a study on the "ketogenic diet"? No, but the study focused on the role of these foods as they relate to a disease conditions or lab results or biometric tests.

So YES, I have concern with the long term usage (I repeat, "long term" usage) of a ketogenic diet. It is not because of my personal opinion. (so no you did not hurt my feelings). It is my "professional concern" because of my training as a Registered Dietitian and the usage of quality research/evidence and what that evidence is showing. Health professions know the risk of long term usage of a ketogenic diet in the treatment of epilepsy. This eating plan must be closely medically monitored, and the diet is continually modified based on findings. It involves highly trained health professionals, who are experts in the treatment.
It is not a diet of "eat these foods", "avoid these foods" and you'll be fine.

So YES, my writing should report the many concerns of long term usage of a ketogenic plan. One should be saying...hey, maybe I need to talk with my doctor /dietitian about this.


http://www.foodinsight.org/Evaluating_Scientific_Evidence

Becky
Your SP Registered Dietitian Nutritionist

Edited by: DIETITIANBECKY at: 9/10/2017 (07:44)
NAYPOOIE's Photo NAYPOOIE Posts: 14,430
9/9/17 11:46 A

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Kiwi, if disagreeing in a straightforward manner is confrontational, so be it. I'm not going to start prefacing my comments with "I feel" or "I wish you would consider". I would make the effort to soften my words for a child, but it is quite an effort for me and I don't waste it on adults.

Becky, if I truly hurt you, I'm sorry. My only intent was to point out where what you write is likely to lead someone to an excessively negative view of a diet that could do so much good for so many people.



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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (314,211)
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9/8/17 7:22 P



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NAYPOOIE - yes, I did read your comments ... all of them. I am not saying I totally disagree with them, but what I am saying is that your posts can be somewhat confrontational to the point of being aggressive. Sometimes it comes down to the wording.

Kris

Edited by: SLIMMERKIWI at: 9/8/2017 (19:23)
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NAYPOOIE's Photo NAYPOOIE Posts: 14,430
9/8/17 4:58 P

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Long term evidence as in long term clinical trials?

I know you've rejected the study involving Stefansson and Anderson, two men who ate nothing but meat for a year, as insufficiently long term. Have those diets you mentioned been as closely monitored for longer than a year, as this one was? Where every bit of food eaten was recorded, along with health data?

www.jbc.org/content/87/3/651.full.pdf+html
?sid=96f85e14-dcde-4aa6-aa69-f03e316e4
857




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