Coming off the keto. Thinking out loud here.

[Eleven]

I have been using a ketogenic diet for several years on and off with broadly good results. The advantages are:

1. I rarely feel gnawing hunger.

2. It keeps weight down effectively.

3. I don't run out of energy.

4. I can drink a bit without adverse results.

5. It's easy to take on board plenty of protein (hard to avoid doing so in fact).

But it has one disadvantage that I have been unable to overcome - after a time the diet makes me look haggard. I attribute this to dehydration but any amount of fluid intake doesn't help. I have been back on carbs for a few days and I look great, though I have put on a good few pounds (again, I am thinking water).

The problem is, and always has been, that I struggle with clean eating and carbs. I have always found that eating a "conventional" diet and keeping body fat down tricky. I tend to be hungry all the time and find energy peaky. By meal times I am ready to kill someone I am so hungry, then I am fine afterwards but energy levels drop off sharply when I need to eat again. Snacking proves unsatisfying and only briefly resolves the issue.

So, I am thinking of coming off the keto for a while but I want to avoid the miserable balancing act that has always seemed to be a feature of any diet where carbs are the principle energy source.

Constructive thoughts appreciated.

[goldblum]

All the variables you've described above can apply to a normal calorie controlled diet once you've adjusted to it.

You look haggard because sometimes people look better facially with some extra 'padding'. People very often look haggard with <8%bf,or if they do too much cardio, or if they're over 30.

[Eleven]

goldblum said:

You look haggard because sometimes people look better facially with some extra 'padding'. People very often look haggard with <8%bf,or if they do too much cardio, or if they're over 30.

Yes the padding improves appearance, however the padding that lessens with keto is I believe water. I have carried a fair bit more fat than I do now and still looked drawn on keto.

So how would you suggest avoiding the severe hunger and blood sugar fluctuations I get on a more carby diet?

[goldblum]

Eleven said:

goldblum said:

You look haggard because sometimes people look better facially with some extra 'padding'. People very often look haggard with <8%bf,or if they do too much cardio, or if they're over 30.

Yes the padding improves appearance, however the padding that lessens with keto is I believe water. I have carried a fair bit more fat than I do now and still looked drawn on keto.

So how would you suggest avoiding the severe hunger and blood sugar fluctuations I get on a more carby diet?

A more carb based diet need only contain a few vegetables and a not particularly ripe banana and some cereal at breakfast. There's no reason why you should be experiencing blood sugar fluctuations unless previously you were going a long time without food and then overeating. As I have said your stomach should shrink as you train it to get used to eating smaller meals, I would suggest 4 meals a day.

There are a number of ways to diagnose dehydration: have you looked for at of these?

I can't help you with in-depth keto knowledge I'm afraid, my sphere of understanding lies mostly with diet related to exercise and health.

[Eleven]

goldblum said:

A more carb based diet need only contain a few vegetables and a not particularly ripe banana and some cereal at breakfast. There's no reason why you should be experiencing blood sugar fluctuations unless previously you were going a long time without food and then overeating. As I have said your stomach should shrink as you train it to get used to eating smaller meals, I would suggest 4 meals a day.

There are a number of ways to diagnose dehydration: have you looked for at of these?

I can't help you with in-depth keto knowledge I'm afraid, my sphere of understanding lies mostly with diet related to exercise and health.

I am judging dehydration mostly by skin tone.

[Liquid Tuna]

If anything, a keto diet should lead to more stable blood sugar levels.

[Eleven]

Liquid Tuna said:

If anything, a keto diet should lead to more stable blood sugar levels.

It does, which is one of the reasons I use it. I don't get the peaks and troughs of energy / mood like I do on a carb diet.