Ketosis - Low carb/high fat diet. Experiences?
Discussion
I did Atkins back in 2003 and felt a million bucks on it. I think it suits some people more than others because everyone's metabolism is different. The weight fell off and I felt more energetic and healthy than I ever had before, although giving up alcohol and exercising like a demon probably had a lot to do with it too.m
I was convinced by Atkin's reasoning long ago, but rather too fond of a beer. Since I've given that up I've been low carb for about three years. As long as you are happy to do it fully and get yourself past the transition phase, I think it's great.
I lost two stone very easily (14st to about 11.5st at 5'8"); I don't count anything at all; I pretty much eat what I like when I want to; I am at 15% body fat without any real effort. I did feel much more energetic initially though it's just normal to me now. I do run and cycle on it without any issues, though I'm no elite athlete.
On the negative side I sometimes felt a lack of power when I swam. So I've stopped swimming.
I also definitely regret wheat now if I do eat it (pasta carbonara is all I miss). Two to three days later I feel really groggy and get some digestive discomfort. That is probably something to ponder for those of you eating lots of the stuff. It can be difficult finding lunch near the office as most quick food is wheat city, but eating out in restaurants is not a problem.
I lost two stone very easily (14st to about 11.5st at 5'8"); I don't count anything at all; I pretty much eat what I like when I want to; I am at 15% body fat without any real effort. I did feel much more energetic initially though it's just normal to me now. I do run and cycle on it without any issues, though I'm no elite athlete.
On the negative side I sometimes felt a lack of power when I swam. So I've stopped swimming.
I also definitely regret wheat now if I do eat it (pasta carbonara is all I miss). Two to three days later I feel really groggy and get some digestive discomfort. That is probably something to ponder for those of you eating lots of the stuff. It can be difficult finding lunch near the office as most quick food is wheat city, but eating out in restaurants is not a problem.Edited by grumbledoak on Wednesday 6th January 19:57
KamSandhu44 said:
In that case.....
Back in 2013 I weighed around 22 stone. All my own doing by over eating and not really understanding nutrition.
I started my weight loss journey by doing Atkins, it seemed easy and straight forward.
I didnt last long on it, I just didnt enjoy it, made me feel crap.
So in May 2013, I began researching and stumbled upon Bodybuilding.com. Their site has a wealth of information.
Using this link http://forum.bodybuilding.com/showthread.php?t=156...
I learned about counting Macros and not calories. I calculated approximately how much I needed to eat to maintain my weight and from that I would minus 250 - 500 calories (from carbs) depending on comfortable I felt. The main thing I learnt was, never drastically reduce or eliminate a food group. Protein, fats and carbs are equally important.
Then came the exercise, I gym three times a week, that is plenty when eating a calorie deficit. This is my current routine.
Monday - Bench press, bent over rows, military press and leg press.
Wednesday - Incline dumbbell press, upright row, deadlift and lat pull downs.
Friday - Flat dumbbell press, low row, dumbbell shoulder press and squats.
I lift as heavy as I can without losing control of the weights and I have seen good weight loss with this.
I do about 20 mins of cardio each session (when I am bothered) but do not make it a priority.
Along with this I drink plenty of water, around 4 - 5 litres, this is very important.
There has been lots of trail and error along the way, its just about learning what your body can handle. Be consistent and you'll be surprised at what you can do. It took me nearly 18 months to find the right balance of training intensity and calorie deficit I could maintain long term.
I now see this as a lifestyle, it will be with me forever. Saying that, it is important to keep sane at the same time, so there is nothing wrong with enjoying the not so healthy foods you enjoy (in moderation). This definitely helps as refeeds to become necessary.
Set realistic goals, fat does not fall off over night. It has taken three years I am not down to 12st 6lbs and still going.
Don't be afraid to try different things and don't be afraid to fail. Just pick yourself up and carry on.
I don't claim to be a weight loss expert, this is what has worked for me. I am more than happy to answer any questions.
Forgot to add, no need to cut out white flour, bread, pasta or sugars. I know people that eat all these and are ripped. No such thing as bad carbs, dieting does not need to be boring.
Eat what you enjoy, just stick to your macros.
That's incredible and I'm glad to see it's taken you 3 years, as you say it's a lifestyle now and you are much more unlikely to fall back into old habits.Back in 2013 I weighed around 22 stone. All my own doing by over eating and not really understanding nutrition.
I started my weight loss journey by doing Atkins, it seemed easy and straight forward.
I didnt last long on it, I just didnt enjoy it, made me feel crap.
So in May 2013, I began researching and stumbled upon Bodybuilding.com. Their site has a wealth of information.
Using this link http://forum.bodybuilding.com/showthread.php?t=156...
I learned about counting Macros and not calories. I calculated approximately how much I needed to eat to maintain my weight and from that I would minus 250 - 500 calories (from carbs) depending on comfortable I felt. The main thing I learnt was, never drastically reduce or eliminate a food group. Protein, fats and carbs are equally important.
Then came the exercise, I gym three times a week, that is plenty when eating a calorie deficit. This is my current routine.
Monday - Bench press, bent over rows, military press and leg press.
Wednesday - Incline dumbbell press, upright row, deadlift and lat pull downs.
Friday - Flat dumbbell press, low row, dumbbell shoulder press and squats.
I lift as heavy as I can without losing control of the weights and I have seen good weight loss with this.
I do about 20 mins of cardio each session (when I am bothered) but do not make it a priority.
Along with this I drink plenty of water, around 4 - 5 litres, this is very important.
There has been lots of trail and error along the way, its just about learning what your body can handle. Be consistent and you'll be surprised at what you can do. It took me nearly 18 months to find the right balance of training intensity and calorie deficit I could maintain long term.
I now see this as a lifestyle, it will be with me forever. Saying that, it is important to keep sane at the same time, so there is nothing wrong with enjoying the not so healthy foods you enjoy (in moderation). This definitely helps as refeeds to become necessary.
Set realistic goals, fat does not fall off over night. It has taken three years I am not down to 12st 6lbs and still going.
Don't be afraid to try different things and don't be afraid to fail. Just pick yourself up and carry on.
I don't claim to be a weight loss expert, this is what has worked for me. I am more than happy to answer any questions.
Forgot to add, no need to cut out white flour, bread, pasta or sugars. I know people that eat all these and are ripped. No such thing as bad carbs, dieting does not need to be boring.
Eat what you enjoy, just stick to your macros.
Edited by anonymous-user on Tuesday 5th January 08:20
I've been on a health kick for just over 2 years and at my best was at a smidge under 8 stone total loss, currently back at 7 stone due to having a well deserved festive break.
There's no real secret to my loss, gym twice a week (circuits), ride to work 3 or 4 days and a decent mountain bike ride over the weekends.
Eat clean, low fat, low carb, lots of fresh veg, chicken, steak, tuna, salmon, very little booze and the odd bit of chocolate if I've earned it.
I've got 4 stone to go to hit target, 2016 is my year and nothing is going to stop me.
I follow Pete Crawford, he lost 14 stone in two years with a very simple plan and stuck to it through thick and thin.
I also did the Cambridge for two weeks during the course of my little journey, it also puts you in ketosis, I lost 2 stone in two weeks, but due to real life issues I had to come off it, it worked brilliantly for me. I'm tempted to give it another go for 6 weeks as a shortcut to losing the next couple of stone, but it did leave me feeling a bit flimsy and I struggled to train and ride as hard.
KamSandhu44 said:
In that case.....
Back in 2013 I weighed around 22 stone. All my own doing by over eating and not really understanding nutrition.
I started my weight loss journey by doing Atkins, it seemed easy and straight forward.
I didnt last long on it, I just didnt enjoy it, made me feel crap.
So in May 2013, I began researching and stumbled upon Bodybuilding.com. Their site has a wealth of information.
Using this link http://forum.bodybuilding.com/showthread.php?t=156...
I learned about counting Macros and not calories. I calculated approximately how much I needed to eat to maintain my weight and from that I would minus 250 - 500 calories (from carbs) depending on comfortable I felt. The main thing I learnt was, never drastically reduce or eliminate a food group. Protein, fats and carbs are equally important.
Then came the exercise, I gym three times a week, that is plenty when eating a calorie deficit. This is my current routine.
Monday - Bench press, bent over rows, military press and leg press.
Wednesday - Incline dumbbell press, upright row, deadlift and lat pull downs.
Friday - Flat dumbbell press, low row, dumbbell shoulder press and squats.
I lift as heavy as I can without losing control of the weights and I have seen good weight loss with this.
I do about 20 mins of cardio each session (when I am bothered) but do not make it a priority.
Along with this I drink plenty of water, around 4 - 5 litres, this is very important.
There has been lots of trail and error along the way, its just about learning what your body can handle. Be consistent and you'll be surprised at what you can do. It took me nearly 18 months to find the right balance of training intensity and calorie deficit I could maintain long term.
I now see this as a lifestyle, it will be with me forever. Saying that, it is important to keep sane at the same time, so there is nothing wrong with enjoying the not so healthy foods you enjoy (in moderation). This definitely helps as refeeds to become necessary.
Set realistic goals, fat does not fall off over night. It has taken three years I am not down to 12st 6lbs and still going.
Don't be afraid to try different things and don't be afraid to fail. Just pick yourself up and carry on.
I don't claim to be a weight loss expert, this is what has worked for me. I am more than happy to answer any questions.
Forgot to add, no need to cut out white flour, bread, pasta or sugars. I know people that eat all these and are ripped. No such thing as bad carbs, dieting does not need to be boring.
Eat what you enjoy, just stick to your macros.
That is an amazing loss, but you've highlighted something for me where I think I may be going wrong.Back in 2013 I weighed around 22 stone. All my own doing by over eating and not really understanding nutrition.
I started my weight loss journey by doing Atkins, it seemed easy and straight forward.
I didnt last long on it, I just didnt enjoy it, made me feel crap.
So in May 2013, I began researching and stumbled upon Bodybuilding.com. Their site has a wealth of information.
Using this link http://forum.bodybuilding.com/showthread.php?t=156...
I learned about counting Macros and not calories. I calculated approximately how much I needed to eat to maintain my weight and from that I would minus 250 - 500 calories (from carbs) depending on comfortable I felt. The main thing I learnt was, never drastically reduce or eliminate a food group. Protein, fats and carbs are equally important.
Then came the exercise, I gym three times a week, that is plenty when eating a calorie deficit. This is my current routine.
Monday - Bench press, bent over rows, military press and leg press.
Wednesday - Incline dumbbell press, upright row, deadlift and lat pull downs.
Friday - Flat dumbbell press, low row, dumbbell shoulder press and squats.
I lift as heavy as I can without losing control of the weights and I have seen good weight loss with this.
I do about 20 mins of cardio each session (when I am bothered) but do not make it a priority.
Along with this I drink plenty of water, around 4 - 5 litres, this is very important.
There has been lots of trail and error along the way, its just about learning what your body can handle. Be consistent and you'll be surprised at what you can do. It took me nearly 18 months to find the right balance of training intensity and calorie deficit I could maintain long term.
I now see this as a lifestyle, it will be with me forever. Saying that, it is important to keep sane at the same time, so there is nothing wrong with enjoying the not so healthy foods you enjoy (in moderation). This definitely helps as refeeds to become necessary.
Set realistic goals, fat does not fall off over night. It has taken three years I am not down to 12st 6lbs and still going.
Don't be afraid to try different things and don't be afraid to fail. Just pick yourself up and carry on.
I don't claim to be a weight loss expert, this is what has worked for me. I am more than happy to answer any questions.
Forgot to add, no need to cut out white flour, bread, pasta or sugars. I know people that eat all these and are ripped. No such thing as bad carbs, dieting does not need to be boring.
Eat what you enjoy, just stick to your macros.
Edited by KamSandhu44 on Tuesday 5th January 08:20
I've lost 3st recently. I haven't lost anything for 6 weeks now. I'm doing the reverse to you exercise wise. I'm doing mountains of cardio and weights 3 times a week. I'm 5'11" and 14st 8lbs now.Ideally I'd like to get to 13st or just under.
On a day off work I'll get up, have a bowl of porridge, go and do 1.5hrs of cardio, then go home, eat, then late afternoon do weights followed by another 30-45 mins of low intensity cardio.
I try and train 6 days a week. On a work day I have a choice of either doing weights or 1hr cardio (due to my finish time), I always choose to do cardio.
I've noticed my knees are hurting quite a bit lately, probably from the running I'm doing.
I'd love to wind the cardio down a bit but I'm at the stage where I think if I don't leave the gym a sweating mess, I don't feel like I'll lose any weight.
Do you think I should cut my cardio right back and concentrate more on weights?
Sorry for slight thread hijack OP.
Nondescript said:
That is an amazing loss, but you've highlighted something for me where I think I may be going wrong.
I've lost 3st recently. I haven't lost anything for 6 weeks now. I'm doing the reverse to you exercise wise. I'm doing mountains of cardio and weights 3 times a week. I'm 5'11" and 14st 8lbs now.Ideally I'd like to get to 13st or just under.
On a day off work I'll get up, have a bowl of porridge, go and do 1.5hrs of cardio, then go home, eat, then late afternoon do weights followed by another 30-45 mins of low intensity cardio.
I try and train 6 days a week. On a work day I have a choice of either doing weights or 1hr cardio (due to my finish time), I always choose to do cardio.
I've noticed my knees are hurting quite a bit lately, probably from the running I'm doing.
I'd love to wind the cardio down a bit but I'm at the stage where I think if I don't leave the gym a sweating mess, I don't feel like I'll lose any weight.
Do you think I should cut my cardio right back and concentrate more on weights?
Sorry for slight thread hijack OP.
What are you eating and are you logging it?I've lost 3st recently. I haven't lost anything for 6 weeks now. I'm doing the reverse to you exercise wise. I'm doing mountains of cardio and weights 3 times a week. I'm 5'11" and 14st 8lbs now.Ideally I'd like to get to 13st or just under.
On a day off work I'll get up, have a bowl of porridge, go and do 1.5hrs of cardio, then go home, eat, then late afternoon do weights followed by another 30-45 mins of low intensity cardio.
I try and train 6 days a week. On a work day I have a choice of either doing weights or 1hr cardio (due to my finish time), I always choose to do cardio.
I've noticed my knees are hurting quite a bit lately, probably from the running I'm doing.
I'd love to wind the cardio down a bit but I'm at the stage where I think if I don't leave the gym a sweating mess, I don't feel like I'll lose any weight.
Do you think I should cut my cardio right back and concentrate more on weights?
Sorry for slight thread hijack OP.
Immediate thoughts:
- drop the carb-heavy porridge before training. Training fasted will help you burn some fat.
- watch your knees. You're a bit of a lump and they are trying to tell you something.
- your plateau sounds like it is nutrition related.
13m said:
- drop the carb-heavy porridge before training. Training fasted will help you burn some fat.
This is not exactly true, fasted cardio has no benefit over non fasted. At the end of the day its calories in vs valories out.Nondescript -- what is your calorie intake like? That sounds like a lot of activity and if your are not eating enough it can cause your weight loss to stall. I learnt a great lesson on my journey - "Less is more". I used to lift 3 times a week and do cardio 6 times a week. While eating 1600 cals. It done me no favours and I burned out in no time.
Lifting weights is more beneficial than cardio. The metabolic response is better. Priorities weight lifting, big heavy compound movements.
The attitude I have is, I go all out doing weights and I do what I can be bothered with in regards to cardio, it has served me well.
Saying all this, diet is far more important than all the above. Get your macro-nutrients balanced.
KamSandhu44 said:
13m said:
- drop the carb-heavy porridge before training. Training fasted will help you burn some fat.
This is not exactly true, fasted cardio has no benefit over non fasted. At the end of the day its calories in vs valories out.Nondescript -- what is your calorie intake like? That sounds like a lot of activity and if your are not eating enough it can cause your weight loss to stall. I learnt a great lesson on my journey - "Less is more". I used to lift 3 times a week and do cardio 6 times a week. While eating 1600 cals. It done me no favours and I burned out in no time.
Lifting weights is more beneficial than cardio. The metabolic response is better. Priorities weight lifting, big heavy compound movements.
The attitude I have is, I go all out doing weights and I do what I can be bothered with in regards to cardio, it has served me well.
Saying all this, diet is far more important than all the above. Get your macro-nutrients balanced.
http://www.menshealth.co.uk/food-nutrition/muscle-...
"My competitive days as an athlete are long gone. Now, I train for the same reasons most men do: to maintain my health and look my best. The latter of these two goals means a strong focus on honing a defined six-pack. And that, the science says, requires carb-cutting before sessions. Researchers from the University of Texas found eating pre-workout carbohydrates actually slows your body's fat burning process during exercise. The ingestion of carbs causes a rise in the hormone insulin which when elevated during training limits fat oxidisation. In other words, by not eating any carbs pre-workout, you prime your hormones to optimise fat burning.
In conclusion, if your main goal is to lift bigger, get stronger, run faster or upgrade your sports performance, by all means dig into healthy carbs before exercise. Just remember: 10% body fat doesn’t come easy, and if you don’t hit that number you won’t see your abs no matter how effectively you train them. For those in pursuit of a beach ready stomach, it’s worth carb-starving yourself before heading to the gym."
There are carbs and there are carbs though.
Vitamin and mineral poor products like oats, bread and pasta are a poor choice no matter what your goals are, where whole foods like fruit and vegetables not only offer the carbohydrate macronutrient but many micronutrients which are beneficial to health and wellbeing.
Vitamin and mineral poor products like oats, bread and pasta are a poor choice no matter what your goals are, where whole foods like fruit and vegetables not only offer the carbohydrate macronutrient but many micronutrients which are beneficial to health and wellbeing.
LordGrover said:
There are carbs and there are carbs though.
Vitamin and mineral poor products like oats, bread and pasta are a poor choice no matter what your goals are, where whole foods like fruit and vegetables not only offer the carbohydrate macronutrient but many micronutrients which are beneficial to health and wellbeing.
I think any sort of carbs are best reserved until after training, if fat loss is the aim. Which it is for the OP.Vitamin and mineral poor products like oats, bread and pasta are a poor choice no matter what your goals are, where whole foods like fruit and vegetables not only offer the carbohydrate macronutrient but many micronutrients which are beneficial to health and wellbeing.
I've not tried a ketosis diet but the multiple anecdotes re feeling ill, losing fitness, smelling bad, etc, suggest to me that you are forcing your body into an abnormal state. I don't think this is healthy, and it certainly isn't sustainable.
I lost weight a couple of years ago by the this-is-not-rocket-science approach of eating less. I was working away and living out of a hotel so paradoxically portion comtrol was easier because someone was doing it for me. My routine was to have a normal breakfast, salad at lunch, starter only in the evening, no booze, no sugary drinks. If (and only if) I'd behaved myself all week (Sun-Thu) did I reward myself on Thursday with the celebratory "Tomorrow's Friday, so it's steak-and-a-pint night". This helped out psychologically, and it stops the nudge-nudge-wink-wink stuff you get when you are staying away for work and announce that you don't drink. Weekends were mostly off, and it worked. Nothing too restrictive, felt fine, no more than a bit peckish before bed, give away the hotel biscuits. Lost a pound a week, got to roughly where I wanted after 3 months or so, then a bit of maintenance nibbling at the last bits. I want to do this to become fitter and better able to do my selected sports, not to conform to a physical ideal, so anything that doesn't make me feel fit and healthy is a non starter.
I think the 5+2 diet is a good solution and psychologically sustainable.
I lost weight a couple of years ago by the this-is-not-rocket-science approach of eating less. I was working away and living out of a hotel so paradoxically portion comtrol was easier because someone was doing it for me. My routine was to have a normal breakfast, salad at lunch, starter only in the evening, no booze, no sugary drinks. If (and only if) I'd behaved myself all week (Sun-Thu) did I reward myself on Thursday with the celebratory "Tomorrow's Friday, so it's steak-and-a-pint night". This helped out psychologically, and it stops the nudge-nudge-wink-wink stuff you get when you are staying away for work and announce that you don't drink. Weekends were mostly off, and it worked. Nothing too restrictive, felt fine, no more than a bit peckish before bed, give away the hotel biscuits. Lost a pound a week, got to roughly where I wanted after 3 months or so, then a bit of maintenance nibbling at the last bits. I want to do this to become fitter and better able to do my selected sports, not to conform to a physical ideal, so anything that doesn't make me feel fit and healthy is a non starter.
I think the 5+2 diet is a good solution and psychologically sustainable.
LordGrover said:
There are carbs and there are carbs though.
Vitamin and mineral poor products like oats, bread and pasta are a poor choice no matter what your goals are, where whole foods like fruit and vegetables not only offer the carbohydrate macronutrient but many micronutrients which are beneficial to health and wellbeing.
Oats are a brilliant choice of carbs! Loads of info regarding why on google- verging on a 'superfood'.Vitamin and mineral poor products like oats, bread and pasta are a poor choice no matter what your goals are, where whole foods like fruit and vegetables not only offer the carbohydrate macronutrient but many micronutrients which are beneficial to health and wellbeing.
didelydoo said:
Oats are a brilliant choice of carbs! Loads of info regarding why on google- verging on a 'superfood'.
I've got a really good Bircher muesli recipe if anyone is interested. I use it as dessert after lunch:2 cups organic coarse oats
1 x grated apple
4 tsp cinnamon
2 table spoons Greek yogurt
3 tsp stevia (if you've a sweet tooth)
1/2 cup slithered almonds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup cranberries
1/4 cup chopped figs (if you like).
Put the oats in a bowl, cover with water + 1/2 inch. Mix in the other ingredients and refrigerate. Leave at least 4 hours and then eat (I use a portion fist size). It lasts at least a week.
KamSandhu44 said:
This is not exactly true, fasted cardio has no benefit over non fasted. At the end of the day its calories in vs valories out.
Nondescript -- what is your calorie intake like? That sounds like a lot of activity and if your are not eating enough it can cause your weight loss to stall. I learnt a great lesson on my journey - "Less is more". I used to lift 3 times a week and do cardio 6 times a week. While eating 1600 cals. It done me no favours and I burned out in no time.
Lifting weights is more beneficial than cardio. The metabolic response is better. Priorities weight lifting, big heavy compound movements.
The attitude I have is, I go all out doing weights and I do what I can be bothered with in regards to cardio, it has served me well.
Saying all this, diet is far more important than all the above. Get your macro-nutrients balanced.
I'm currently taking in anywhere between 2200-2600 per day. After reading your post last week I followed your link and tried to calculate my macros, but the numbers were coming out very high (to me), I think I miscalculated. So I used the online calculator below.Nondescript -- what is your calorie intake like? That sounds like a lot of activity and if your are not eating enough it can cause your weight loss to stall. I learnt a great lesson on my journey - "Less is more". I used to lift 3 times a week and do cardio 6 times a week. While eating 1600 cals. It done me no favours and I burned out in no time.
Lifting weights is more beneficial than cardio. The metabolic response is better. Priorities weight lifting, big heavy compound movements.
The attitude I have is, I go all out doing weights and I do what I can be bothered with in regards to cardio, it has served me well.
Saying all this, diet is far more important than all the above. Get your macro-nutrients balanced.
http://macronutrientcalculator.com/
I picked diet zone and my activity level as moderate as I walk anywhere between 4-6 miles per day at work, plus a fair bit of climbing steps some days. Plus my 5-6 times a week at the gym.
My figures were;
C - 310
P - 233
F - 103
Do they seem roughly correct?
Also, I go heavy carb like oats before the gym because I find I can burn much more than fasted. If I do a fasted cardio session, after around 45 minutes I'm done in, I'll burn a total of around 700 calories. If I eat a good hour before, I can do 1.5 hours and burn anywhere from 1200-1400 calories (indicated by the machines, so not sure how accurate they are).
Maybe I do need to try going all out weights then as like I say the weight loss has stalled the last 6 weeks.
Edited by Nondescript on Wednesday 20th January 19:18
Some interesting info here, and some terrific weight loss stories! I'm now at 9st 12lbs, which considering I've not been on the diet that long isn't bad at all. Also, being 5'10" means I'm very close to target weight. Also, I haven't noticed any poor smell, and nor has anyone else, even friends when questioned. I'm talking no body odor, bad breath or anything else. Seems fine
So for those who are interested, here are my experiences with ketosis so far:
The good:
1.) It really does work, fast. As long as you're keeping a sensible calorie intake (IE: under 2k daily) you'll likely see results, although initially it's just water. I'm looking pretty lean and toned now. A few more pounds away from my midsection and I'll have a six pack I expect.
2.) The energy I have is pretty impressive. On longer runs I'm able to really pace it out long past points where I'd have slowed before. On shorter runs I can really blitz them.
3.) High fat food is surprisingly low in calories per its weight. You can eat a fair amount and feel satisfied for the day without having to starve.
The indifferent:
1.) You're going to piss like a racehorse early on, and still more often than you're used to after that, so keep that water intake very high. You'll feel terrible otherwise.
2.) Get used to being in the kitchen preparing stuff. You'll have to fry/bake/grill a lot of what you eat, and prepare in advance
3.) You'll have to turn down a lot of stuff when offered, and really get to know your foods. Carbs are everywhere and it'll be all to easy to knock yourself out of ketosis if you don't pay attention. It's not happened to me but I've been pretty fastidious with my research.
The BAD:
1.) Christ, all the best stuff has massive carbs, so you'll have to miss out a lot of favorite foods. The carb cravings are at first insane, but they do subside somewhat. Sure, having bacon, sausage and eggs each day is a novelty at first but it soon wears off and you'd give anything just to have a bowl of cereal.
2.) The first few days where you enter ketosis are not nice. I was tired, unwell and felt like I could pass out a few times. Not everyone gets this, but its something to be aware of depending on job and life circumstances.
3.) Muscle is hard to build, or at least very slow. As I understand it you need to burn carbs for that really so if getting big is your thing it's probably not wise to go on this diet.
Think that pretty much covers it for now!
So for those who are interested, here are my experiences with ketosis so far:
The good:
1.) It really does work, fast. As long as you're keeping a sensible calorie intake (IE: under 2k daily) you'll likely see results, although initially it's just water. I'm looking pretty lean and toned now. A few more pounds away from my midsection and I'll have a six pack I expect.
2.) The energy I have is pretty impressive. On longer runs I'm able to really pace it out long past points where I'd have slowed before. On shorter runs I can really blitz them.
3.) High fat food is surprisingly low in calories per its weight. You can eat a fair amount and feel satisfied for the day without having to starve.
The indifferent:
1.) You're going to piss like a racehorse early on, and still more often than you're used to after that, so keep that water intake very high. You'll feel terrible otherwise.
2.) Get used to being in the kitchen preparing stuff. You'll have to fry/bake/grill a lot of what you eat, and prepare in advance
3.) You'll have to turn down a lot of stuff when offered, and really get to know your foods. Carbs are everywhere and it'll be all to easy to knock yourself out of ketosis if you don't pay attention. It's not happened to me but I've been pretty fastidious with my research.
The BAD:
1.) Christ, all the best stuff has massive carbs, so you'll have to miss out a lot of favorite foods. The carb cravings are at first insane, but they do subside somewhat. Sure, having bacon, sausage and eggs each day is a novelty at first but it soon wears off and you'd give anything just to have a bowl of cereal.
2.) The first few days where you enter ketosis are not nice. I was tired, unwell and felt like I could pass out a few times. Not everyone gets this, but its something to be aware of depending on job and life circumstances.
3.) Muscle is hard to build, or at least very slow. As I understand it you need to burn carbs for that really so if getting big is your thing it's probably not wise to go on this diet.
Think that pretty much covers it for now!
Pebbles167 said:
I'm now at 9st 12lbs, which considering I've not been on the diet that long isn't bad at all. Also, being 5'10" means I'm very close to target weight.
Very close to underweight, BMI just below 20, you must be like a rail. When I was 20 and extremely skinny I was the original 9st weakling, and my BMI was higher than yours is now.We all know that BMI is dependent upon build, I'm quite solid and even at 9st I had chunky legs, because that's the way I am. I have a friend who has a BMI close to yours (I'm guessing) and he has legs like pipe cleaners. Perhaps you do too, so you'll never threaten BMIs in the upper 20s.
Either way I wouldn't want a BMI below 20 even if the lower "limit" is 18. When I had a BMI about 20 I was forever injured, I do much better now.
I was also quite surprised when I looked at my weight, but ultimately I'm not properly skinny. Someone would look at me and call me average. I have a reasonable muscle mass, and my shoulders and stuff look fine. I also have an inch layer of fat on my midsection so still have a bit to go potentially.
Very strange eh!
Very strange eh!
Nondescript said:
I'm currently taking in anywhere between 2200-2600 per day. After reading your post last week I followed your link and tried to calculate my macros, but the numbers were coming out very high (to me), I think I miscalculated. So I used the online calculator below.
http://macronutrientcalculator.com/
I picked diet zone and my activity level as moderate as I walk anywhere between 4-6 miles per day at work, plus a fair bit of climbing steps some days. Plus my 5-6 times a week at the gym.
My figures were;
C - 310
P - 233
F - 103
Do they seem roughly correct?
Also, I go heavy carb like oats before the gym because I find I can burn much more than fasted. If I do a fasted cardio session, after around 45 minutes I'm done in, I'll burn a total of around 700 calories. If I eat a good hour before, I can do 1.5 hours and burn anywhere from 1200-1400 calories (indicated by the machines, so not sure how accurate they are).
Maybe I do need to try going all out weights then as like I say the weight loss has stalled the last 6 weeks.
Going by those figures you will be eating close to 3100 calories. http://macronutrientcalculator.com/
I picked diet zone and my activity level as moderate as I walk anywhere between 4-6 miles per day at work, plus a fair bit of climbing steps some days. Plus my 5-6 times a week at the gym.
My figures were;
C - 310
P - 233
F - 103
Do they seem roughly correct?
Also, I go heavy carb like oats before the gym because I find I can burn much more than fasted. If I do a fasted cardio session, after around 45 minutes I'm done in, I'll burn a total of around 700 calories. If I eat a good hour before, I can do 1.5 hours and burn anywhere from 1200-1400 calories (indicated by the machines, so not sure how accurate they are).
Maybe I do need to try going all out weights then as like I say the weight loss has stalled the last 6 weeks.
Edited by Nondescript on Wednesday 20th January 19:18
From experience the machines are not a very good indicator at calories burned. I wear a Polor chest strap when doing cardio and the calories burns it shows are very different to the machine. Do not get caught up on looking at calories burned, instead look at your heart rate and how hard you are pushing.
I use my heart rate monitor to make sure I keep my BMP at a certain rate, if it starts to drop I push harder.
Just because you are dripping with sweat does not mean you have had a good workout.
Like I said previously, fasted cardio has no benefit over non fasted, do what you enjoy.
It can be difficult picking an activity factor and they are just meant to be a ball park figure.
You're protein seems rather high, for weight loss I would say around 0.8g per pound of LEAN body mass is needed.
https://www.youtube.com/watch?v=hZjxWqwoWTg
Watch this video, it has a good explanation to calculating macro's.
Once you have decided on your calories, even if they seem rather high, decide your deficit, usually minus 500 cals to start with and run with it for at least a month to see how it goes.
If you do not drop any weight, drop calories even further. Its trail and error. Main thing is to start somewhere and be constant for at least a month and the readjust if needed.
Edited by KamSandhu44 on Thursday 21st January 06:49
Gassing Station | Health Matters | Top of Page | What's New | My Stuff