A Guide to Ketosis

[setherson2]

Can anyone point me to good threads / posts about Cyclical Keto or comments on why you should or shouldn't do it. Thanks

[SergCardenas]

in.

[athlete64]

Ggg

[luckyduck89]

I have two words for all you doubters... Vince Gironda.... Look him up, he swore by ONLY eating steak and eggs. Do you know he trained Arnold when he Arnold came here? Nope, Arnold ignores that. Did you know he told Arnold he's not impressed with his body, and he pushed him to improve? Nope you did not..

Look up Vince Gironda... DO IT!

[gr3gorio]

Gladly there's a thread like this. Thanks

[sinyor07]

excellent post man ++

[Screwtape]

One benefit of keto I haven't seen mentioned is the financial side; protein foods are expensive, by reducing your protein intake, your food bill should be less. This is offset by the cost of healthy fats, off course, but I'm definitely saving money on protein powder.

[mister]

how effective is keto when you're on a minimal exercise program? can my wife go into a low carb diet and still burn fat rapidly if her only workout is chasing a toddler around all day?

[MuzzieChik786]

Hello - I have some observations and questions about keto.

So I have been observing keto during Ramadan, which is basically IF + keto. I've meticulously tracked and kept on the track, also using Ketostix to ensure that I'm in ketosis. However, I haven't seen any significant fat losses after the first week of keto and now I'm in week 4. I'm also VLC hovering at 1000-1300 cals a day with 2 days weight lifting and 3 days of running. Some days I see an increase in weight, it just sort of hovers.

What am I doing wrong?

[Mrpb]

Hello - I have some observations and questions about keto.

So I have been observing keto during Ramadan, which is basically IF + keto. I've meticulously tracked and kept on the track, also using Ketostix to ensure that I'm in ketosis. However, I haven't seen any significant fat losses after the first week of keto and now I'm in week 4. I'm also VLC hovering at 1000-1300 cals a day with 2 days weight lifting and 3 days of running. Some days I see an increase in weight, it just sort of hovers.

What am I doing wrong?

If you're not losing weight it means you're eating close to maintenance. You need to lower calories if you really want to lose weight.

[MuzzieChik786]

If you're not losing weight it means you're eating close to maintenance. You need to lower calories if you really want to lose weight.

That can't be right. I was eating close to 1600-1700 calories to maintain, I'm down to 1000-1100, I don't know if it's the extreme diet + IF that's causing stress on the body or what. But you're wrong about me eating too much.

[Mrpb]

That can't be right. I was eating close to 1600-1700 calories to maintain, I'm down to 1000-1100, I don't know if it's the extreme diet + IF that's causing stress on the body or what. But you're wrong about me eating too much.

I never said you're eating too much. I only said if you want to lose weight you need to eat less than you currently do. That's just a factual statement. I'm sorry if that's not what you like to hear.

How old are you? after a certain age women tend to have this problem more often.

And it is true that IF can lower TDEE btw.

[kusok]

That can't be right. I was eating close to 1600-1700 calories to maintain, I'm down to 1000-1100, I don't know if it's the extreme diet + IF that's causing stress on the body or what. But you're wrong about me eating too much.

Fat loss often has this weird delay (as does muscle gain) when your lost fat will simply be replaced by water and stay for up to 5 weeks and thus you will not see fat loss in the mirror or on the scale.

Give it some time. Weekly carb ups help some people, in the style of those old low carb diets like Body Opus and Lyle’s 2.0 you’d do up to 2 days of high carb, higher calorie, and low fat.

Watch the snacks and cheat meals... Gotta count’em.

Other than that just drink more water, get more sleep, lower stress.

Another thing is you look pretty thin already, so maybe your body is like I’m done bro! This is as low as I go...

[mootmike27]

Calorie for calorie, keto is more fattening when compared to moderate carb/high protein diets. This is because dietary fat has the lowest thermic effect of on postprandial thermogenesis compared to carbs and protein. Basically,, Protein > Carbs > Fats; TEF is highest with protein, second with carbs, and last with dietary fat.

[mootmike27]

Don't do Keto; do a very high protein diet with some carbs and very little fat. This is because when your body runs out of glucose, both fatty acids and amino acids get used as an energy source. When your body is completely glycogen depleted, whole-body protein breakdown can range from 100-150 grams of protein per day, which translates to a couple of ounces of muscle!

[kusok]

Calorie for calorie, keto is more fattening when compared to moderate carb/high protein diets. This is because dietary fat has the lowest thermic effect of on postprandial thermogenesis compared to carbs and protein. Basically,, Protein > Carbs > Fats; TEF is highest with protein, second with carbs, and last with dietary fat.

It depends.

Half the population are diabetic or pre diabetic. Those people have no business eating a high carb diet. In extreme cases they should eat a NO carb diet, it’s like a God sent to some people, they suddenly are cured of all their issues and feel and look much better.

And likewise people who do great on carbs and poorly on Keto should keep eating their carbs. If ain’t broke, don’t fix it.

[kusok]

Don't do Keto; do a very high protein diet with some carbs and very little fat. This is because when your body runs out of glucose, both fatty acids and amino acids get used as an energy source. When your body is completely glycogen depleted, whole-body protein breakdown can range from 100-150 grams of protein per day, which translates to a couple of ounces of muscle!

??? Lol wat

[jsjst]

The advice someone gave me that has really helped is to stop taking protein shakes and just get all your protein from food. This will eliminate some carbs and give your body solid food to use as energy.

What I do now is cook up 6 eggs post workout instead. For you it might be cooking up 3 eggs or having some pre boiled to where you can eat them right after your workout.

Eggs & fatty meat I've found is the cheapest way to do this. I also snack on some cashews and throw in some broccoli and salads with ranch dressing.

Another suggestion is to not worry about calories til you get out of the brain fog/headache stage. You're already (possibly not, since your diet is probably already low carb it sounds) going to feel crappy enough that you don't want to feel crappy and be starving at the same time.

I'm starting Week 3 and I'm just starting to get a clear head. I haven't tracked my calories, I just make sure I'm eating the right ratio of fat to protein to carbs.

Hopefully this helps a bit..

I have been wanting to try keto for the sake of losing weight, because all the calorie calculator is telling me that I should eat 1130 kcal a day to lose weight but that's such a tiny amount and im literally starving every day, if not cheat every so often because the hunger is overwhelming. I heard keto fills u up and u get less hungry and that's why I've tried 3 days of this diet. However, every day I just felt horrible, nauseous at times, lethargic and generally no energy paired with **** sleep. I had also been watching my calories at the same time. Is this because I shouldn't mind the kcals until my body adapts? I just ended up craving carbs and gave in at the end.

Can someone advice on what I should do? Keep trying keto or just eat healthy foods but normal macros? and is that calorie calculator just giving me crazy figures because aren't we suppose to always eat a minimum of 1200 kcals a day? is this dangerous?

[NotRipped101]

That Ketosis guide you link to is super helpful (and detailed). Thanks for sharing.

[Jgr1128]

This is my first attempt at keto diet. I’m horrible at making a daily menu. I can eat the same things day after day so mixing it up is not needed. Could someone please give me a two or three day diet plan. Lettuce, cabbage, broccoli..salmon and any red meats. Almonds and seasame seeds. Olive and vegetable oil. Eggs. There is my foods I like. I’m struggling with how to get all the fat content. I like all cheese also

[Pokitren]

I have two words for all you doubters... Vince Gironda.... Look him up, he swore by ONLY eating steak and eggs. Do you know he trained Arnold when he Arnold came here? Nope, Arnold ignores that. Did you know he told Arnold he's not impressed with his body, and he pushed him to improve? Nope you did not..

Look up Vince Gironda... DO IT!

I eat only steak and eggs too, no additives. Not because Vince Gironda does, but because steak and eggs are more natural.

[sarajampen12]

Thanks for sharing this type of informative article. I have learned some right stuff here. I really like your articles