quote:

Originally posted by triplebarrel:

quote:

Originally posted by P250UA5:

Toss in a cheat day from time to time.

This is really good advice.

Every 7-10 days I give myself an "anything I want" day, which takes care of any cravings I may have. Next day I'm more than ready to get strict again.

Yeah, my coworker is cheat-days once or twice a month & a few slightly relaxed diet days intermixed.

quote:

Originally posted by SIG228:
I did it last year, had good success and lost some serious weight, but had terrible cramps (legs, jaw, diaphragm) and had to quit. I took several supplements and nothing helped.

The three major contributors to muscle cramps: Low magnesium, low potassium and dehydration.

quote:

Originally posted by GA Gator:
I am starting back up again by cutting out sugar.

Not just sugar, but all "cheap carbs." Restrict sugar; pretty much anything white, because that's usually a sign of refined/simple carbs, and no alcohol.

quote:

Originally posted by PASig:
Anything that has the word "Diet" attached is sure to fail in the long run.

I share that opinion.

quote:

Originally posted by c1steve:
Easier would be to eat most of your calories in the morning or mid day. Calories consumed at night are primarily converted to stored fat.

This is false. Unused carbs are converted to stored fat.

quote:

Originally posted by PASig:
Skipping breakfast is really, really bad advice IMO.

Not necessarily. Like many things: It depends. I have a short OJ (my one consistent carb cheat) and protein bar on workout days and post-workout days. (For workout energy and muscle recovery, respectively.) On days that are neither I skip breakfast and make sure to eat nothing after dinner the night before. This gives me an 18+ hour interval fast that forces my body to convert stored fat back to usable energy.

quote:

Originally posted by smithnsig:
But let me tell you about before when I was calorie restricted, riding my bike 75-100 miles a week and not losing a pound.

"Calorie-restricted" alone isn't particularly meaningful. E.g.: If I lower my total calorie intake purely by eliminating fat and protein I won't lose fat and I won't experience much muscle gain. But by restricting "bad" carbs and eating essentially all the fat and protein I want I've dropped 20 lbs., dropped my body fat by 6%, and increased muscle mass and strength.

I have done keto before. It does work, IME. During a 21-day fat loss challenge I lost five pounds, an inch off my waist, and gained muscle mass/strength. But I was getting by on an average of less than 50 gr. of carbs/day. That was not sustainable. Not by me, anyway

Full blown Keto is tough, I couldn't eat more than 40 g of carbs a day to stay in Ketosis. Takes about 5 days to get into it, if you fast a couple days you can get there quicker. One bad day and you can knock yourself out and have to start over. I ate a lot of salads with Tuna or ham and cheese. I would make enough of my main meals to last 4 or 5 days. Cheese is my savior but even too much of it hurts just due to the calories. You need to eat lots of fat on keto, need to moderate your protein. There are test strips that you pee on and you can get a good idea if your in ketosis or not. You will lose a lot of weight at first, mainly water, then the weight loss slows down, that's when it gets hard. Aim for no carbs, don't try to budget them.

Check out Ketogains: https://www.reddit.com/r/ketogains/

It’s a high protein moderate fats diet combined with a weight lifting program.

I lost 25 pounds doing high fat Keto, then hit a plateau. I was eating the right foods , just too much.

Then the weight started falling off again once I calculated my macros and followed the Ketogains protocols. The reddit site has a lot of great info, plus there a Facebook group, if you’re on there.

Is Keto what Atkins morphed into since Robert Atkins died?

A long time ago, I did Atkins with significant success until a job pushed me off the wagon. Haven't been able to get my head into it since.

these two forums have been invaluable.

http://lcneighborhood.com/

https://forum.lowcarber.org/

quote:

Originally posted by BBMW:
Is Keto what Atkins morphed into since Robert Atkins died?

when you start out in atkins (that how i started), with induction; re: 20g carbs a day, that is ketogenic. then atkins branches off into maintenance etc., which some say is not keto. people get hung up on definitions and forget n=1.

quote:

Originally posted by PASig:
Skipping breakfast is really, really bad advice IMO.

with time-restricted eating, skipping one of the meals at the ends (breakfast or dinner) leads to a shorter feeding time - and you end up with say a 16/8 - 8 hour eating window and a 16 hour fast. fast? anytime you are not eating you are fasting - especially the time before bed and the first time you eat after you awaken, be it breakfast or lunch. the benefits are great.

skipping breakfast is great for night owls. for morning larks, skipping dinner makes sense - and is what i do all the time.

and you can mix in an OMAD now and then - one meal a day.

mixing it up helps - keeping the periodicity intermittent. thus the intermittent fasting (IF) you may have heard about.

quote:

Originally posted by BBMW:
Is Keto what Atkins morphed into since Robert Atkins died?

A long time ago, I did Atkins with significant success until a job pushed me off the wagon. Haven't been able to get my head into it since.

I believe technically, Atkins replaces the list calories from carbs with protein which ultimately gets turn into carbs through some long names process.

Keto replace those lost carb calories with fat. The idea being that it trains your body to burn fat for fuel once all your glycogen stores have been exhausted.

Whether is works or not is debateable. What isn't debatable is that if you cut sugar, processed food, refined carbs like pasta and bread you will likely lose weight and feel much better.

quote:

Originally posted by PASig:

quote:

Originally posted by Scurvy:


Here's what I did:

Skip breakfast

Skipping breakfast is really, really bad advice IMO.

https://www.webmd.com/diet/new...eight-loss-after-all

Not to get all tin foil but breakfast being pushed as healthy is all marketing push from cereal manufacturers.

I guess I should have said I skip breakfast specifically. I make sure to go at least 14hour intervals without eating, usually more like 18hours on most days though.

For me that 10:30am-8:30pm or usually 2pm-8pm as my time to eat.

If you want to make your window 7am-1pm and eat a big breakfast and lunch, more power to you but for me it's easier to just wait till lunch time.

I have no issues getting up or getting a slow start to the day. I'm very active in the mornings. The whole idea of needing to start your day with a ton of calories is just silly.

quote:

Originally posted by Scurvy:

Drink lots and lots of water. I drink 2.5L of seltzer every day at minimum.

? Why seltzer water? Is it better for us than tap or bottled water?

quote:

Originally posted by smithnsig:

quote:

Originally posted by Flashlightboy:
Keto - short for the medical condition ketosis - is a way to lose weight but it's not sustainable or the lifestyle change people need as part of a healthy living.

Instead, something like Weight Watchers is lifestyle change where you get to eat whatever you want so long as you don't exceed your daily point total.

Keto is all the rage these days, just like many other similar fads but you need a lifestyle change for the balance of your life.

Welcome to the 1970's.

Keto/LCHF is very sustainable. There is nothing missing if done correctly with whole foods.

Weight Watchers is based on lowering the amount of garbage you eat.

Healthy Clean Keto is removing the garbage you eat.

Exactly right. I have been doing it for 2 years. After the first year I did not need to loose any more weight so I changed my eating Habits to include more variation but keeping it clean and simple. It is absolutely sustainable!

Is this the diet that's supposed to make people smell like a dumpster behind a Denny's in July?

Oh, uh- Keto Crotch? Dang

quote:

Originally posted by parabellum:
Is this the diet that's supposed to make people smell like a dumpster behind a Denny's in July?

Oh, uh- Keto Crotch? Dang

Gross!

Might as well argue religion or politics.

I did Keto for a few months and lost around 15 pounds, but then hit a wall and didn’t lose any more. I then just changed to a low-carb diet and have maintained my loss. One thing I did not do was workout so I am sure if I had worked out then I would have lost a lot more weight.

To me, Keto definitely works but I don’t think it is something to do long term.

Mainly I had eggs and avocado for breakfast, threw in snacks like cheese, macadamia nuts, and meat sticks during the day, and then had a Keto friendly meal for lunch and dinner. I have several Keto recipes I used that I can scan into a PDF and send to you if you want. Something that was REALLY good was Keto cheesecake as a desert. It tasted just like any cheesecake, but was Keto friendly. Instead of a full cheesecake, I made mini cheesecakes.

Dont listen to the naysayers.
Dr Sarah Hallberg Ted Talk

Dr Ken Berry

Dr Eric Burg

Dr Jason Fung Ted Talk

quote:

Originally posted by sig229-SAS:

quote:

Originally posted by Scurvy:

Drink lots and lots of water. I drink 2.5L of seltzer every day at minimum.

? Why seltzer water? Is it better for us than tap or bottled water?

Nah, any water is fine, unsweet tea, black coffee, whatever. I picked seltzer cause I had a pretty bad soda habit and seltzer was the easiest transition.

"Keto" or whatever you want to call it is going to be different for everyone. It depends on your goals and balancing your desire for certain foods with the effects they have on your body.

Chronic health challenges that cannot be alleviated or eliminated by eat real food and do not raise insulin are rare. You cannot medicate yourself out of a bad diet.

Many folks are recommending a CGM (continuous glucose monitor) to track response to certain foods.

Besides guns, bikes and music-low carb takes up much of my time on YouTube.

Started keto in April. Doc was “concerned” about a slightly high a1c (5.8)
Two months later, (and still having alcohol), 22 lbs lost and at *least* 2 inches off waist size.
A1c is now 4.9. I haven’t even gotten serious about it and still qualify for Sofa Spud status.

I will have carbs in a meal occasionally but never twice in week.
Easy way to add fats is some butter in the morning coffee and fish oil capsules.
I rarely eat breakfast unless I’m playing golf. The butter curbs any appetite, I usually eat about 1400 hrs.
Now I need new belts! Thankfully, I have a closet full of clothes that fit again.

I will share my experience with you, but not tell you that this is the diet for you, as everyone is different.

It worked wonders for me. Excess weight came off quick. I am a big fan of steak, salad, and eggs, so it is most definitely sustainable for me.

If you choose to do it, good luck!

No, Atkins was basically avoid carbs as much as possible, so your body would convert to fat burning metabolism. So that sound very similar.

One thing he recommended was to do urinalysis (buy your own test strips) to see if you're in fat metabolism by checking for ketone.

quote:

Originally posted by Scurvy:

quote:

Originally posted by BBMW:
Is Keto what Atkins morphed into since Robert Atkins died?

A long time ago, I did Atkins with significant success until a job pushed me off the wagon. Haven't been able to get my head into it since.

I believe technically, Atkins replaces the list calories from carbs with protein which ultimately gets turn into carbs through some long names process.

Keto replace those lost carb calories with fat. The idea being that it trains your body to burn fat for fuel once all your glycogen stores have been exhausted.

Whether is works or not is debateable. What isn't debatable is that if you cut sugar, processed food, refined carbs like pasta and bread you will likely lose weight and feel much better.