Keto diet
- Thread starter Big Rig
- Start date
If you are a coffee drinker and stop drinking coffee chances are headaches are a result of caffeine withdrawal.
One time I decided to stop drinking coffee and had really bad headaches for 2 -3 days, then they went away. Prior to that I rarely had a headache unless it was booze induced.
my thoughts are OHIP pays for a MD if your weight is a medical issue
Dr Poon specializes in keto diet
that he will accept you depends on your weight being a medical issue
All costs of a normal check up are normally paid for which means the visit, blood tests etc
The Keto diet works. It kept me lean, 15% BF, for several years, but it takes all the fucking fun out of eating! Also, it deprives your muscles of the carbs needed to lift heavy weights and reduces the performance of your workouts.
I quit the Keto diet a few years ago, can enjoy eating carbs and sugar again, in moderation, and am making progress in the gym again.
I quit the Keto diet a few years ago, can enjoy eating carbs and sugar again, in moderation, and am making progress in the gym again.
You want to do this right - here is what you do.
1. ChatGPT. Enter all your info, your goals, etc. This will calculate your calorie deficit and required protein intake/macros for you personally. I struggled getting this number right because everything was generic. I needed it personally for me. I gave all my medical issues, food issues, patterns of behaviour, everything. ChatGPT is now my personal training coach and nutritionist.
2. Calorie counting app. I like MyFitnessPal. ChatGPT knows this system so it can help you work with it. This ads accountability and helps keep a record for when certain foods are working better for your body.
3. Exercise - again ChatGPT can calculate a workout routine for you. I do cardio 6 days a week, then targeted weight training after and the 7th day is a light lane swim. ChatGPT has worked with me through injury, curated arm day, Leg day routine etc. Also get the Hevy app if weight training. You will not regret it. Tracks everything and again, you have info to bring back to ChatGPT to adjust and tweak when need be.
4. Sleep - get proper rest. Do a 45 minute wind down a night before bed. Bedtime at the same time. Wake up time at the same time. Sleep is so important.
5. one word - consistency. Sticking with it over the long term
I have lost 40lbs this winter and the difference between this year and all the other fad diets and shit I have done, this time I know my body personally better. Now I will use ChatGPT for transitioning into maintenance mode. Slowly up my calorie intake until I am not longer in a deficit. Transition to home work outs and outdoor cardio for health and muscle maintenance and then come fall, I will reassess if I want to lose more weight or what I want to do with my body. When you lose a bunch of weight, you need to give your body time to adjust and settle into its new norm. The body structure continues to change even after the weight loss phase is over.
Take control over your body. And the only way to do that is to know your body. There is too much general information out there and that can cloud things. Work with ChatGPT. It is better then paying huge money to a personal trainer and nutritionist and you can chat and ask a question anytime. You don't have to wait.
I thought I knew. I really did. And I knew nothing. I did everything wrong. Pushed too hard in cardio, carried too large a deficit with calories, did too many weights when training. Connecting with ChatGPT and working on my body, my lifestyle, what I like to eat, etc. all on my terms, my way. This is why it will stick this time.
Good luck.
PS / a food scale and oil sprayer are your friend. Too many times we think we know the calories and we are wrong. For example, we think we are pouring 2 tbsp of oil in our pan and we are putting more. Even when trying to measure. And you don’t need that much either. Go from over 100 calories with oil down to 20 with a sprayer.
a protien scoop of powder is not measured from an even level scoop. All my protein powders have been 15-22% more in weight when taking a level scoop. Food weight matters.
1. ChatGPT. Enter all your info, your goals, etc. This will calculate your calorie deficit and required protein intake/macros for you personally. I struggled getting this number right because everything was generic. I needed it personally for me. I gave all my medical issues, food issues, patterns of behaviour, everything. ChatGPT is now my personal training coach and nutritionist.
2. Calorie counting app. I like MyFitnessPal. ChatGPT knows this system so it can help you work with it. This ads accountability and helps keep a record for when certain foods are working better for your body.
3. Exercise - again ChatGPT can calculate a workout routine for you. I do cardio 6 days a week, then targeted weight training after and the 7th day is a light lane swim. ChatGPT has worked with me through injury, curated arm day, Leg day routine etc. Also get the Hevy app if weight training. You will not regret it. Tracks everything and again, you have info to bring back to ChatGPT to adjust and tweak when need be.
4. Sleep - get proper rest. Do a 45 minute wind down a night before bed. Bedtime at the same time. Wake up time at the same time. Sleep is so important.
5. one word - consistency. Sticking with it over the long term
I have lost 40lbs this winter and the difference between this year and all the other fad diets and shit I have done, this time I know my body personally better. Now I will use ChatGPT for transitioning into maintenance mode. Slowly up my calorie intake until I am not longer in a deficit. Transition to home work outs and outdoor cardio for health and muscle maintenance and then come fall, I will reassess if I want to lose more weight or what I want to do with my body. When you lose a bunch of weight, you need to give your body time to adjust and settle into its new norm. The body structure continues to change even after the weight loss phase is over.
Take control over your body. And the only way to do that is to know your body. There is too much general information out there and that can cloud things. Work with ChatGPT. It is better then paying huge money to a personal trainer and nutritionist and you can chat and ask a question anytime. You don't have to wait.
I thought I knew. I really did. And I knew nothing. I did everything wrong. Pushed too hard in cardio, carried too large a deficit with calories, did too many weights when training. Connecting with ChatGPT and working on my body, my lifestyle, what I like to eat, etc. all on my terms, my way. This is why it will stick this time.
Good luck.
PS / a food scale and oil sprayer are your friend. Too many times we think we know the calories and we are wrong. For example, we think we are pouring 2 tbsp of oil in our pan and we are putting more. Even when trying to measure. And you don’t need that much either. Go from over 100 calories with oil down to 20 with a sprayer.
a protien scoop of powder is not measured from an even level scoop. All my protein powders have been 15-22% more in weight when taking a level scoop. Food weight matters.
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This is a keto diet meaning no carbs not less fat and protein. The fats and proteins make you feel full so you eat less
I am learning. The last two nights I got hungry then eat at 2 AM. Got tired of protein all the time so I made peanut butter sandwhich with low carb bread but still carbs in the nuts and bread. So, last night I made a cup of water with fibre and protein.
Put it in fridge, it turned into a gel. When I got hungry i drank it then after 20 minutes I was full
The fibre makes you full and is needed as no fibre in protein and the protein powder also makes you feel full
This is where meal prep really helps.
Having something as a grab and go in the fridge is important.
Planned desserts, which can be high in fibre and protein as well. A chia raspberry jam on a keto wrap with some PB powder mix to reduce the Calories in regular PB. Or sugar free jello made with a cup of greek yogurt. You can make a greek yogurt with chocolate protein powder and some honey as another health snack.
The problem with keto diets is you need carbs. Carbs help your muscles. You can lose just as much weight and keep it off you eat regularly with a calorie deficit and the transition to maintenance is easier with less risk of regaining the weight that often happens when diets stop.
This is why these diets work but the weight all comes back after. Because you go back regular food with no structure. But if you can learn to lose the weight with the food you already eat, it will end up lasting.
We all go through our journey and you will too. I wish you all the success in the world. I just worry you are setting yourself up for regaining the weight and possibly hurting your overall muscle density while losing the weight. Like I have done time and time again.
Try having one chat session with ChatGPT. Compare diets and plans and see if keto is really the best. Just my suggestion.
Either way - again, I wish you all the best.
1000 calorie per day average between Jan 7 and March 20 or so. No regard to what it is, macros, nutrients, etc. Lost 40 lbs.
Between Easter meals and events lately I've gone up to about 1400 cal/day which is why the weight loss slowed down
All that matters is calories and consistency. Everything else is a sales pitch.
Between Easter meals and events lately I've gone up to about 1400 cal/day which is why the weight loss slowed down
All that matters is calories and consistency. Everything else is a sales pitch.
i combine chat gpt with copilot and deep seek for health questions you can search Mayo Clinic
fibre is easily found in supplements with 0 calories
micro nutrients found in leafy greens at 5 gm carbs per day
I was going to add nuts but I fear I will munch on them too much
As far as structure is concerned, I do not gain weight now as I refuse junk food and sugar so I assume I will just go back to normal eating with no weight gain if I make small adjustments and this thread plus the diet hack thread have ideas that should work
I want to lose 10 pound fat so I need to lose 15 pounds to account for water loss
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congratulations on the effort but in 10 weeks you lost 40 pounds?
I question losing 4 pounds per week safely as that is extreme low calories at 1000 per day. You would need medical supervision.
Among other issues you may have lost muscle not fat
2 pounds per week is reasonable and safe on keto and is my goal. I see 3 problems with your diet.
1 unsafe unless under medical supervision, even then they just might say no as you were not an emergency
2 a lot harder with greater discipline than keto as I never go hungry, but there is blandness with keto and carb cravings which I suspect will happen after a week or so but true hunger does not happen
3 Exercise. On keto you are supposed to exercise, easy exercise at first but after a week back to normal. On 1000 calories exercise would be very challenging and result in feelings of starvation and extreme weakness
That chart looks like 13 weeks actually
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Keto is not a trend it is well established medical treatment
BTW, I am also on the Atkins diet as it is the same as keto but changes only after losing 10 pounds fat as Atkins wants you to start using more carbs but keto does not.
But my goal is to lose 10 pounds fat as I am not obese
BTW, I am also on the Atkins diet as it is the same as keto but changes only after losing 10 pounds fat as Atkins wants you to start using more carbs but keto does not.
But my goal is to lose 10 pounds fat as I am not obese
Well, I'm still here. 244 to 204 was 77 days. About half a pound a day. There are a couple of things I've realized:
1: You can't be obese and starve to death. 1000 calories a day is not sustainable forever, but it's not an issue when your BMI is 36. The only real serious risk is gallstones. everything else is "you might feel uncomfortable". And I'll risk gallstones over a heart attack all day and twice on Sunday. https://en.wikipedia.org/wiki/Angus_Barbieri's_fast
2: Once you convince yourself that you're not going to die, the hunger is easy to manage.
3: You don't burn any calories. I've got an office job, and otherwise I'm fixing motorcycles or my house. So mobile but not active. My math over the last 4 months tells me my average caloric need is 2,600 calories per day. You can blow that on 10 wings and a couple of pints. It is VERY easy to overeat.
3: At the same time, "regular" food is crazy calorie dense. That's it. Keto doesn't work because you're avoiding carbs, it works because a slice of bread has 100 calories in it. 2 ham and cheese sandwiches on wonderbread are 800 calories, and will not keep you full. 2 Easter Eggs: 100 calories. Glass of milk: 200 calories.
So it's very easy to over-eat, and very hard to under eat. And it's dead cumulative. You do 100 calorie deficit for 5 days, but overeat by 600 on your cheat day, you will never lose weight.
For me, it's easier to just focus on losing weight, get it done in 6 months, and once I'm at the weight I want to be I'll exercise to the fitness level I want.
Great Jen, you should be proud of yourself, losing 40 LB in the winter is a great accomplishment. I find the winter the most difficult part even I go to the gym. It makes you look for comforting food. The problem is down the road when you're doing good, but that little voice in your head starts talking to you saying : This treat or that treat (insert yours, could be pizza or ice cream for me) is ok now that you lost your weight, you cheat but then the next day you want more . But good job , keep it up.
GREAT EFFORT
i just learned something
On keto you eat less calories because you are not as hungry and that is why you lose weight
1 ketones suppress hunger
2 as it makes you feel full
3 protein and fat keep you satisfied
4 easy to overeat junk food but not protein and fat because you feel full
so you lose fat because you eat less calories so your body eats its stored fat
but it will use the carbs and fat you eat first
your body eats in order
1 carbs first
2 dietary fat second
3 stored fat third
4 protein fourth very rare just in starvation but it will eat dietary protein before muscle
so eat few carbs and some dietary fat is best way to lose weight but you should not eat all the fat you want
as you must use moderation when eating fat but fat gives you energy so you need some but the idea that you eat all the fat you want is not true
I would think at 1000 calories per day which is what you eat you need protein to protect muscle
fat is eaten for energy so you need some but more protein is the key as it makes you feel full longer and protein burns calories in digestion
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But ketones, besides suppressing hunger but only to a certain point, can also kill you If the levels get high enough and not flushed from your system. Ketostix although not 100% accurate are still a good indicator of how severe your ketoacidosis is and if not quickly and properly resolved can and will start affecting bodily functions and if it gets bad enough can kill you.
I'm preaching a bit because most people doing this diet seem to brush off ketoacidosis as no big thing - as someone posted earlier in this thread - until you watch a couple of people die because of ketoacidosis.
LTO_3
I only like protein that has no flavor, no sugar, no sweeteners pf any kind. I hate non-sugar sweeteners aftertaste.
Ketoacidosis in healthy, non-diabetic individuals following a keto diet is considered extremely rare.
ZOE +1
While nutritional ketosis is a standard outcome of the diet, true ketoacidosis usually only occurs when a severe secondary stressor is introduced.
PubMed Central (PMC)(.gov) +3
Incidence RatesRecent real-world data helps quantify exactly how uncommon this is:
- Non-Diabetics: In a large study of over 22,000 person-years of people without diabetes on a keto diet, the incidence rate of "illness associated with ketosis" was only 0.04 per 1,000 person-years.
- Type 2 Diabetics: The rate was slightly higher at 1.69 per 1,000 person-years, rising to 2.90 for those also taking SGLT2 inhibitors.
- Case Reports: Most medical literature on this topic consists of individual case reports, which doctors write specifically because the occurrence is so unusual and noteworthy.
PubMed Central (PMC) (.gov) +3
Why It Is So RareYour body has a built-in safety mechanism called a negative feedback loop. In a healthy person:
- As ketone levels rise, the pancreas releases a tiny amount of insulin.
- This insulin "brakes" the breakdown of fat into more ketones.
- This keeps ketones in the "nutritional" range (0.5–3.0 mmol/L) and prevents them from reaching "acidotic" levels (often >10.0 mmol/L).
Preventive Cardiovascular Nurses Association +3
Common "Triggers" for Rare Cases
When it does happen to non-diabetics, it is almost always due to a specific high-risk scenario:
- Lactation: The high glucose demand of breastfeeding combined with low carb intake is one of the most cited triggers in medical journals.
- Extreme Fasting: Combining keto with multi-day water fasts can sometimes overwhelm the body's regulatory systems.
- Alcoholism: Chronic alcohol use interferes with the liver's ability to regulate glucose and ketones.
- Severe Illness: Dehydration or infections (like a bad stomach flu) can create enough metabolic stress to push the body out of balance.
ubiehealth.com +6
The one I like is NSNG. I started doing it on my own before I’d even heard of it. I added a cheat day to keep me sane and dropped 55Lbs. I’ve kept off about 50 for over a decade.
What is NSNG?
No Sugar No Grains (NSNG) Frequently Asked Questions What is No Sugar and No Grains (NSNG®) all about?... Continue Reading →What is NSNG?
vinnietortorich.com
