Keto?

Bows & Bullets

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Anyone on here done the keto diet? I’ve heard mixed things, I’ve are thinking about doing it. Any thoughts, suggestions, helpful tips? Or if you have recipes that would be helpful. Thanks all!


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Here you go.

https://www.carolinafirearmsforum.com/index.php?threads/let’s-try-keto.47655/

My take, go hard and do it right or don't bother. Exercise if you can. And IMO it's not a long term lifestyle. I used it to loose some weight then made some changes to my diet to help keep it down. I lost 40 or so. Probably gained 20 back but I'm within 5 lbs of my BMI. Still doing low carb, just not as serious as when I was doing Keto. This site was pretty helpful for me.

https://www.dietdoctor.com/low-carb/keto
 
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what the chief said. Strict keto is hard to do and a shock to the system and your lifestyle. My wife did it with me. We started in Jan this year. Have slacked off to just low carb. We had pasta last night. Weighed 2 oz of dry per person cooked in 2 different pots to keep the portion true. Hard to get enough fiber on keto to keep you regular. We try to keep on purpose carbs (think bread and pasta) to 24 to 36 carbs a day. Thats one skinny slice of bread per meal. 2 oz of pasta once a week is our cheat. If you do strict keto you can lose a bunch of weight quickly. It is a TRUE LIFESTYLE CHANGE. There used to be a cooking show called the Low Carb Lifestyle, used to be because it was not popular. But that is what we are trying to do, the low carb life. Order the Dave's Double at Wendys. Just dont eat the bun and dont order any size fries so you wont be tempted. That's what Keto and Lo Carb is all about. Just google Keto recipes and you will get all you want. Good luck!
 
Hard to get enough fiber on keto to keep you regular.

Pay strict attention to this if you have any tendency for constipation, ever. Take a fiber supplement.

Order the Dave's Double at Wendys. Just dont eat the bun and dont order any size fries so you wont be tempted.

Wendy's will make a double or triple, with cheese and bacon, wrapped in lettuce instead of a bun.
 
I HIGHLY recommend watching Jack Spirko's Low carb journey on Youtube. (he does The Survival Podcast). Really breaks down Keto and what does and does not work. His episode on driking while keto was an eye opener for sure.


 
I’ve lost 45 since august on it. I’m doing clean keto. Only had 2 cheat days and they were one meal each. It’s a lifestyle. Thomas delauer has great info on YouTube.


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Keto quick start by Diane Sanfilippo is a great book with whole food recipes that are easy to make. No hard steps. My wife often uses the recipes throughout the year even though we arent on keto. My wife does a lot of social media reviews and she recommends all of Diane's books https://amzn.to/3556hAC

I do a bulk and shred most years so I try a lot of these diets. Anything that does the calorie math right will work, but it's all about which one you like the best and can therefore stay disciplined to see it out. I thought keto was one of the better ones food-wise.
 
Keep in mind a lot of this has to do with how YOUR body reacts and what your metabolism is like. So take other peoples experiences as a guide, but pay attention to how your body reacts.

For instance, I didn't give up fruit or drinking and lost 40 lbs in just under 4 months. Fruit at breakfast and starting drinking whiskey neat on nights off. And towards the end I was doing a cheat day a week where I just didn't pay much attention to what I ate. I was still not eating absolute junk, but I could go out to eat and eat what I wanted.

I know other folks that can't tolerate any sugars or carbs or they just stall out. Talked to a buddy Tuesday that's been doing it about a year with intermittent fasting and hit a wall. I actually recommended he try coming off of the fasting and start eating that meal to see if anything changed. He's lost over 70 lbs and a couple pounds from one of his goals but has stopped dropping. Told him if he keeps working out, stops the fasting, gains some muscle weight but not fat weight he probably shouldn't worry about it much. Weight is a guide, but sometimes not the best indicator.
 
If you start with Atkins-style "induction", dropping to <30g/day of carbs, you WILL FEEL LIKE CRAP about 3-4 days in, and it will last for around 4-5 days. This is the body adjusting to the change in fuel, and is normal, but it's the place where most people trying it give up ("It made me sick"). That feeling will pass and your body will adjust.

IMO, more important is to understand the fundamental concept, which is REALLY HARD to get because we have been inundated all our lives with the message that "fat is bad" - it's not. Fat is good. Get your macros right more than anything. Most of your calories from fat, then protein, then carbs. It requires rethinking menus when you cook, but it's not that hard to do if you plan ahead.

I know that last statement disagrees with those saying it's a "very specific" diet, but I think that understanding the basis of the concept is the real key. You've got a good suggestion, i would also recommend "Atkins Diet Revolution" for an overview. Don't worry about the specifics of his plan if you're not planning on following it, but there's some good background on why it works. (and if you DO follow Atkins, then I would agree with "follow it exactly")
 
@Bows & Bullets, what's your goal with keto or food-change? Lose weight? Build muscle? Reduce insulin resistance? Other?

Me and my better half have just got back in the gym. I need and want to lose weight first of all then if that actually happens I’d like to get toned. He wants to lose a little weight but he is still in pretty good shape.


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I feel better in ketosis. My wife doesn't like it. This follows what I read on the net that it doesn't agree with everyone.

I also love meat, eggs, and protein shakes and don't mind living on them. I do take many supplements including fiber capsules and electrolytes or I probably couldn't get away with my diet.
 
Me and my better half have just got back in the gym. I need and want to lose weight first of all then if that actually happens I’d like to get toned. He wants to lose a little weight but he is still in pretty good shape.


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it’s in the drop the weight thread in the fitness section, I’ve lost 50lbs with what I put up
 
Me and my better half have just got back in the gym. I need and want to lose weight first of all then if that actually happens I’d like to get toned. He wants to lose a little weight but he is still in pretty good shape.


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Both of you participating is a real help. I know folks that tried to do it solo. Didn't work so well. Mine worked out well because my wife was on it and cooking for it. Made things much easier.
 
Both of you participating is a real help. I know folks that tried to do it solo. Didn't work so well. Mine worked out well because my wife was on it and cooking for it. Made things much easier.

Yes it is. I’m glad we are both doing it so I will stick with it better, at least the fitness part. He helps me with that because he knows what he is doing and is good at pushing and encouraging me and helping me. I think I’m doing the pushing and encouraging on the food side of things for him lol. Mt. Dews are his problem and I’m helping to keep him on point with cutting those back and I do the majority of the cooking for us. But I work 12 hour shifts so it is really hard to try and stay on track on my long weeks. My biggest problem is not knowing what to cook.


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Yeah, there is no keto with Mt Dew. I had to kick Sun drop. But I have not looked back. I can't even tolerate them now. I do drink a lot of coffee though.

Best advice I got was if you increase your fat intake and don't cut your carbs and sugar out you will just get fat. A guy at work claims to be on keto. Except he isn't cutting that stuff out. He's gained about 30 lbs.
 
Best advice I got was if you increase your fat intake and don't cut your carbs and sugar out you will just get fat. A guy at work claims to be on keto. Except he isn't cutting that stuff out. He's gained about 30 lbs.

Yes.

Also, I learned from experience that if you reduce your carbs a lot, but not enough to go into keto; you'll have no energy, and feel like crap all the time, and won't lose weight. Might not gain weight either, but if your not in ketosis, you need some carbs for energy.
 
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Yes.

Also, I learned from experience that if you reduce your carbs a lot, but not enough to go into keto; you'll have no energy, and feel like crap all the time, and won't lose weight. Might not gain weight either, but if your not in ketosis, you need some carbs for energy.

Yep, this where the ones who claim low carb is 50 to 100 grams per day are screwing people. If you want to go low carb get down to 10 to 20 grams a day. The lower the better.
 
Yep, this where the ones who claim low carb is 50 to 100 grams per day are screwing people. If you want to go low carb get down to 10 to 20 grams a day. The lower the better.

IIRC under 100 is maintain weight or slight loss. But you are certainly not going to be loosing a lot. Unless maybe you have a lot to loose. Get under 20 and it really starts to work.
 
IIRC under 100 is maintain weight or slight loss. But you are certainly not going to be loosing a lot. Unless maybe you have a lot to loose. Get under 20 and it really starts to work.
Exactly - the point of "keto" is to switch your metabolism from primarily glycosis (using carbohydrates as fuel) to primarily ketosis (using fat as fuel) - the body prefers carbs, so unless you cut them low enough, it will keep them as the primary fuel.

Personally, I found the quickest way to drop carbs was cutting out all soda (and sweet tea). It helps, I suppose, that I'm gluten intolerant, so I already tend to stay away from stuff like pizza and ramen.
 
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