Keto?

[Fat1995]

I've only been dieting and working out for about a week now, and i've seen alot about this Keto diet. The very fast weight loss that comes with Keto is very tempting but i dont completly think i can maintain whats needed for it to work.

My current weight is 318.34 pounds (144.4kg)
I Try to eat about 2000-2200 calories a day.
I have not been counting how much grams of protein/fat/carbs i've been eating.

What i usualy eat in a day is

Breakfast: 2-3 soft boiled eggs with 78% fiber bread and lightly smoked caviar (tube).
Lunch: 2 boiled eggs OR 2-3 slices of bread with a little bit strawberry jam and cheese.
Dinner: Chicked fillet, grinded chicken or fish, combined with a side of potatoes, rice or whole-grain pasta.

Between meals i eat an apple or a banana.

I go to the gym Thursday-Sunday and rest Monday-Wedensday and walk 30-60 minutes everyday. My workout program is Fierce 5

Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset

Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset

My goal is to get down to 198.41 pounds (90kg) than gain 22 pounds og muscle or more (10kg)

Long term do you think i should stay with what im doing now and improve that or try keto? If i did keto the plan is to stay on it for 6 months than return to a normal diet en exercise.

I'm sorry for my bad English grammar

[Tommy W.]

There is absolutely nothing magic about KETO for fatloss over and above a diet that contains carbs. For people that don't count calories KETO can be much more satiating due to all the fat which can cause eating fewer calories however calories being equal there is no benefit. In fact a carb inclusive diet can have a lower net calorie amount due to protein and carbs having a better TEF rating than a diet high in fat.

[Vakisenx]

^^ This

Just experiment OP.Some people do better on a high fat diet,some on high carb/moderate but at the end of the day its simple : If you want to lose weight > Be in a deficit and if you want to gain weight > Be in a surplus.Same goes for IF and fasted cardio it really just depends on the person.

[abergfit]

In your situation i could see keto working really well. And looking at your diet right now i could see alot of improvements. I would imagine your insulin levels are very unstable and your energy aswell. Like abow said, theirs no magic about it, but i really think it would benefit you in this situation.

If you have any questions feel free to ask! Good luck!

[Tommy W.]

In your situation i could see keto working really well. And looking at your diet right now i could see alot of improvements. I would imagine your insulin levels are very unstable and your energy aswell. Like abow said, theirs no magic about it, but i really think it would benefit you in this situation.

If you have any questions feel free to ask! Good luck!

And why exactly do you see KETO working "really well"?

[mtdman]

And why exactly do you see KETO working "really well"?

Probably because if the guy weighs 318lbs he's probably got problems with insulin resistance and getting the carbs out of the diet will help reset his body's insulin response and normalize his hormones.

[Tommy W.]

Probably because if the guy weighs 318lbs he's probably got problems with insulin resistance and getting the carbs out of the diet will help reset his body's insulin response and normalize his hormones.

He has problems with eating too much. If it's a carb problem it's most likely he's eating too many processed ones that are terrible for satiety for how many calories they contain. Processed carbs and alcohol are the 1-2 punch of weight gain in most circumstances

[gammite]

He has problems with eating too much. If it's a carb problem it's most likely he's eating too many processed ones that are terrible for satiety for how many calories they contain. Processed carbs and alcohol are the 1-2 punch of weight gain in most circumstances

i was in the OP's position a few years ago. lol

literally 320. but i did have a history of lifting and running.

i dropped 80 lbs in three months on keto, cardio and lifting. and keeping it real i didn't count calories. i also managed to keep my compound lift numbers pretty close to the same.

i literally ran 3-5 miles 5 days a week and only lifted twice a week. but only true compound lifts. deads, squats and benches primarily.

now i don't know the op's true athletic base. but keto does work for some people. i have managed to keep the weight off but still running and compound lifting and avoiding simple carbs. a lifesaver for me is i don't drink and don't care for fast food.

i used to be on here daily some years ago. i only come around every now and again now to get a pulse for the place.

imo, keto is a good place for the OP to start.

[Tommy W.]

i was in the OP's position a few years ago. lol

literally 320. but i did have a history of lifting and running.

i dropped 80 lbs in three months on keto, cardio and lifting. and keeping it real i didn't count calories. i also managed to keep my compound lift numbers pretty close to the same.

i literally ran 3-5 miles 5 days a week and only lifted twice a week. but only true compound lifts. deads, squats and benches primarily.

now i don't know the op's true athletic base. but keto does work for some people. i have managed to keep the weight off but still running and compound lifting and avoiding simple carbs. a lifesaver for me is i don't drink and don't care for fast food.

i used to be on here daily some years ago. i only come around every now and again now to get a pulse for the place.

imo, keto is a good place for the OP to start.

KETO can work for those who don't count calories as all the fat for some people blunts hunger. This automatically leads to fewer calories being consumed. Calorie for calorie though there is no advantage, in fact KETO can bite you in the a** when returning to carbs by causing fat gain fairly quickly in many people.

[laurajason]

Thank you for the info. I've been looking for practical advice like this for ages as I really want to do Keto. Can I have fruit on a keto diet?

[Teague242]

Yes try both. However most guys recommend keto for someone of your BF%

For guys that aren’t that high up there are no real advantages with keto vs a carb diet. Just pros and cons to both. I prefer keto personally as I’m less hungry, and don’t lose much strength while not having to be as strict with my diet as I would if I were eating carbs.

You really should count calories wether you’re doing keto or not though.

[Plateauplower]

KETO can work for those who don't count calories as all the fat for some people blunts hunger. This automatically leads to fewer calories being consumed. Calorie for calorie though there is no advantage, in fact KETO can bite you in the a** when returning to carbs by causing fat gain fairly quickly in many people.

So a calorie is a calorie, until it isn't?

I have noticed some advantages personally using keto. Its a tool for some just like IF works well for some. I find my TDEE is significantly higher (likely NEAT) and I feel better overall. Not being starving while dieting is certainly an advantage in regard to dietary compliance...YMMV, I don't think it works as well universally. Carbs tend to make me hungry and tired, once I dropped them I felt instantly better even when running protein much higher than "keto" macros.

[Tommy W.]

So a calorie is a calorie, until it isn't?

I have noticed some advantages personally using keto. Its a tool for some just like IF works well for some. I find my TDEE is significantly higher (likely NEAT) and I feel better overall. Not being starving while dieting is certainly an advantage in regard to dietary compliance...YMMV, I don't think it works as well universally. Carbs tend to make me hungry and tired, once I dropped them I felt instantly better even when running protein much higher than "keto" macros.

Then do KETO. The moral of the story is calorie for calorie there is no advantage. Most KETO advocates are under the assumption that KETO is a backdoor access to stored fat for some reason.