Keto diet

[Jenesis]

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

I have basically cut out most grains. I’ll eat protein pasta sometimes, or a keto wrap.

I have cut out most refined sugars as well. But I do love sweets. So sugar free chocolate pudding or jello. Add some greek yogurt and it adds volume and protein. So I now plan “treats”. Which I don’t even consider treating myself because it is just apart of my meal plan

I use to torture myself with diets and then regain. Since connecting ChatGPT, this last 20lbs feels like a breeze so long as I stay consistent. I’m looking forward to working on muscle toning, outdoor cardio and weight maintenance come trailer season.

 

[Big Rig]

NSNG is no sugar no grains and is keto without counting carbs which is what i am doing

created by vinnie tortorich who has the fitness confidential podcast and is famous for counseling movie stars and professional athletes, but his lifestyle is keto for him it is not a diet

no need to count if you watch your carbs for me just some sprouts, spinach and i take some ghee for healthy fats so i am on NSNG it seems to me

i started with cheese on day one but then i realized body will burn dietary fats first so the belief you eat all the fats you want is wrong but you need some so i cut cheese and cut nuts as i was munching all the time so i just threw the walnuts away


Ghee is clarified butter—pure butterfat with the milk solids removed. Its excellent for a keto diet because it’s almost entirely fat, contains no carbs, and is very stable for cooking.

day 4 and my keto sticks have finally turned purple so i am burning fat

 

[Zoot Allures]

I did keto and lost 25 pounds then gained 5 back. My understanding is a few pounds of water is lost that you get back when diet stops.

I have never regained those 20 pounds, I just stopped eating junk. My regret is stopping at 20 pound loss as I should of kept going but I was tired of the restrictive eating

Keto, Atkins and this NSNG thing are very similar and are not fad diets but go back to the 1920's where Doctors used it for health reasons.

Keto is well studied. It works. Fad diets do not. Very low calorie diets work but are difficult, unhealthy and prone to bounce back

Keto is actually a low calorie diet where you never go hungry, but is not a unhealthy ultra low calorie diet where you lose 5 pounds per week. On keto expect 3 pounds per week max if you are ultra restrictive on carb and fat intake. 2 pounds per week is a more reasonable expectation

Big Rig seems to want to lose 10 pounds fat which means he has to lose 15 pounds as 5 pounds are water loss.

Fat loss starts after 4 to 5 days so first week does not count for fat loss. So, I say it will take 5 weeks minimum to reach his goal of 10 pound fat loss
but well worth it as bounce back is preventable with some permanent adjustments to diet,

1 more protein

2 no sugar

3 no empty carbs

4 no large intake of alcohol

5 no binge eating

6 watch your snacking and this is where protein helps as it keeps you feeling full. This is the reason why I feel I gained weight back as I was already off junk food and sugars.

 

[Big Rig]

I just weighed myself for first time since I started

Below 200 at 199 for the first time since I cannot remember but I was always around 205 and very steady so the loss is the water loss that they said would happen which I will get back after diet

Very pleased as keto strips just turned purple so going forward is fat loss

Everything is going as I hoped

First few days were harder than now as energy loss has recuperated and I have adapted well.
Apparently, I will have another energy boost in a few days

Still lot of variety to eat as I have lived on eggs mixed with tofu and pesto and zero calorie konjac pasta with pesto, nutritional yeast and hamburger all fried in ghee for fats

I also have protein powder mixed with fibre to stop food craving which I have no intention of stopping as I need fibre supplement

I have purposely left fish like salmon and trout with asparagus and tuna salad with olive oil and greens and steak with mushrooms and zero carb bread made from almond flour with nut butter off menu so they can relieve food boredom in a couple of days

Any ideas for food variety is welcome. I am thinking making home made
almond milk yogurt with a thickener and making it into ice cream with cocoa powder

 

[SaulGoodman777]

Any ideas for food variety is welcome

I make a chocolate protein shake and then add chia seeds and psyllium husk and whisk it together. Put it in the fridge for a few hours and you have a great keto dessert with a ton of fiber, which I have found is very necessary on keto.

 

[DarkMaster12]

Keto can be effective, but it’s a bit of a “love it or hate it” approach

 

[James68]

As far as "fad diets" Keto isn't the worst but generally it is one of the more miserable ones that's for sure.

Just make sure you have the will to stick with it otherwise you'll grow to despise everything.

 

[Big Rig]

As far as "fad diets" Keto isn't the worst but generally it is one of the more miserable ones that's for sure.

Just make sure you have the will to stick with it otherwise you'll grow to despise everything.

I do not find it miserable at all, but I am still in week one.

I do not go hungry and it is not unhealthy, but yes you are food restricted but it seems small price to pay.

If you do get sick of it you can always go off it then get back on.

If I get sick of it that is my plan. The problem is it takes 4 days for fat loss to kick in so you have to do those 4 days all over again.

Name me a better diet?

 

[James68]

I do not find it miserable at all, but I am still in week one.

I do not go hungry and it is not unhealthy, but yes you are food restricted but it seems small price to pay.

If you do get sick of it you can always go off it then get back on.

If I get sick of it that is my plan. The problem is it takes 4 days for fat loss to kick in so you have to do those 4 days all over again.

Name me a better diet?

I'm not necessarily saying it's a bad diet. It is a "fad diet" in all respects but that doesn't equate to bad. The bad part is mostly the feeling miserable because of the lack of carbs thus reducing your overall energy.

It does work, I'm just saying from personal experience I found it miserable after months because I love carbs too much.

My preferred diet is the tried and true calorie deficit. I lost a lot more weight when I was at my biggest just consuming half the calories of my maintenance. It wasn't "easier" than Keto per se but it did let me enjoy carbs.

 

[Dave in Phoenix]

I have been on Atkins/Keto most of my adult life. I started out in college on my broiled wiener diet, having no idea it was Keto, but I lost weight.

I am now 79, in great health and get 3 pages of blood work every 90 days to make sure all is well. I should exercise more, but I am a couch potato or working long hours at my home office desk.

I do not prepare anything. I microwave most everything, and used to thrive on Atkins prepared frozen food.to microwave.. Now replaced, to some extent, by Jimmy Dean's since Atkins no longer offers its great prepared meals. I have never used an oven!

I was on and off it for many years, but pretty much on for the last 20 years, other than when I travel, like my trips of about a week at a time to Toronto. Then I fine dine at Denny's, etc. I gain a few pounds, but go back to Keto and lose them after a few days. I have a good setpoint, and for many years, Keostrips showed moderate ketones.

I am 6-1 (shank a bit with age as we all do). In youth, I just barely missed tiptoppers that require 6-2. I once weighed 250 lbs., but for years now I have maintained in the mid- to upper 190s.

I have learned to ignore calories, just keep carbs relatively low (maybe 20/day) and also monitor sugar. Atkins still has some snack stuff I use, but you have to avoid too many artificial sugars, or you will need the toilet.

Yes, about once every few weeks will have a Mint Oreo Blizzard at DQ or enjoy a choc shake at Denny's (with the tin). Or even McDonald's ice cream sundaes, etc.

It is probably easy for me since I have been on and enjoy the diet, and my body has adjusted. I also take various vitamin supplements since, other than apples, I don't have much fruit or veggies.

I have a list of foods I choose from, mostly get them from Amazon since same-day delivery, and even in Phoenix, they keep their bags cool with frozen water bottles, etc., which keeps them cool till I get them into my freezer after delivery is left outside. We have a huge Amazon distribution center in Phoenix, and I can order at 3 AM and get delivery by the time I am up (night owl go to bed usually around 5 AM)

Breakfast is Jimmy Dean Breakfast bowls microwaved for 3 minutes.

Since ignoring fat content, one is never very hungry since dietary fat doesn't go to body fat unless there is an insulin reaction, which is a complex interaction with carbs.

I eat when I'm hungry, not based on the time. Recently found great HMR means (Veg stew, Turkey Chili, like the best.) No refrigerator needed, just microwave for 1 minute after lifting the corner to vent.

Keto bread, with keto strawberry fruit spread, or Keto honey.

Lots of other stuff delivered by Amazon. I have a busy life and have no time to go shopping at stores.

When traveling, I often use Marriott Residence Inns so I can get prepared foods with larger refrigerators and microwaves than just regular hotel fridges. Don't have to eat out all the time, and when I do, I avoid the normal hours, so it's not as busy. I always look up the nearest Denny's or Perkins, depending on the city.

That is my story. Not for everyone, but it works for me.

 

[Jenesis]

I'm not necessarily saying it's a bad diet. It is a "fad diet" in all respects but that doesn't equate to bad. The bad part is mostly the feeling miserable because of the lack of carbs thus reducing your overall energy.

It does work, I'm just saying from personal experience I found it miserable after months because I love carbs too much.

My preferred diet is the tried and true calorie deficit. I lost a lot more weight when I was at my biggest just consuming half the calories of my maintenance. It wasn't "easier" than Keto per se but it did let me enjoy carbs.

That was my realization as well. I have done the fad diets, I have done the extreme working out. I thought I knew. Then I connected to ChatGPT and learned I was doing it all wrong.

I mean not “wrong” because I was successful at the weight loss but wrong because I tortured myself for no reason. And I set myself up to gain it back each time.

With ChatGPT, I actually eat more then I did before, my workouts are less intense and not as long as before and I'm losing weight at the same pace as before when I tortured myself.

Plus I am eating normally. With normal food. All the time. I still go out for dinner and I don't restrict myself. Apps, mains and dessert. I have dessert almost every night. I just plan for it. Track it in my daily log and am much happier doing it this way. Especially since I know that come maintenance, it will be easier to keep off now.

 

[TakeOffHoser]

NSNG is no sugar no grains and is keto without counting carbs which is what i am doing

created by vinnie tortorich who has the fitness confidential podcast and is famous for counseling movie stars and professional athletes, but his lifestyle is keto for him it is not a diet

no need to count if you watch your carbs for me just some sprouts, spinach and i take some ghee for healthy fats so i am on NSNG it seems to me

i started with cheese on day one but then i realized body will burn dietary fats first so the belief you eat all the fats you want is wrong but you need some so i cut cheese and cut nuts as i was munching all the time so i just threw the walnuts away


Ghee is clarified butter—pure butterfat with the milk solids removed. Its excellent for a keto diet because it’s almost entirely fat, contains no carbs, and is very stable for cooking.

day 4 and my keto sticks have finally turned purple so i am burning fat

Vinnie mostly does keto because of his leukemia. Some have mentioned that keto causes lack of energy. I think it initially can. But he‘s done crazy endurance sports and does very well. People run ultra marathons while being fat adapted. Some may like his documentaries. I do.

https://vinnietortorich.com/2020/05/fat-adapted-running-episode-1591/

He’s mentioned that some people can eat cheese and still loose weight but some just seem to not be able to. There’s a study that says for some people cheese is like crack. It certainly feels like that to me. Other studies disagree.

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www.courier-journal.com

I agree with you that it’s tough to not over eat nuts. I have to just put a small amount in a bowl and put the rest away. Then eat something else right away.

Maybe after you drop the amount of weight you want to lose, you could go NSNG and add a cheat day or just a cheat meal for maintenance? That’s what’s made it so easy to stick with for over a decade. I don’t even think about it much anymore. I don’t feel that deprived during the week because I know I can have a little something on Sunday.

Others have mentioned blood work. I‘m a big proponent of this. I also love the DEXA scan. It’s amazing to be able to track exactly what‘s going on with your composition. When you weigh yourself, you always wonder, is that mostly water? Am I losing muscle mass? The DEXA scan shows you exactly what is going on, far beyond just body weight and BMI.

Glad that’s it’s going well for you.

 

[TakeOffHoser]

Here‘s What the DEXA scan can do.


Bone Health Metrics

• Bone Mineral Density (BMD): The core measurement of how much calcium and mineral is packed into your bones (g/cm²).
• T-score: Compares your density to a healthy 30-year-old (standard for diagnosing osteoporosis).
• Z-score: Compares your density to others of your same age and sex.
• Bone Mineral Content (BMC): The actual weight of your skeleton in grams.
• FRAX Score: Uses scan data to predict your 10-year risk of a major fracture.
• Regional Bone Density: Specific measurements for the hip, spine, and forearm (the areas most prone to breaks).
  National Institutes of Health (.gov) +9

Body Composition & Fat Metrics

• Total Body Fat Percentage: The percentage of your total weight made of fat.
• Visceral Adipose Tissue (VAT): Measures the "dangerous" fat stored deep around your organs, linked to heart disease and diabetes.
• Android/Gynoid Ratio: Compares fat in the belly (android) vs. hips (gynoid). It determines if you have an "apple" or "pear" body shape.
• Fat Mass Index (FMI): Total fat mass relative to height; a more accurate obesity marker than BMI.
• Subcutaneous Fat: Measures the fat located just under your skin.
  University of California - Davis Health +4

Muscle & Lean Mass Metrics

• Lean Mass: The weight of everything in your body that isn't fat (muscle, organs, water, bone).
• Appendicular Lean Mass Index (ALMI): Specifically measures muscle in your arms and legs. This is the primary metric used to diagnose sarcopenia (age-related muscle loss).
• Lean Mass Symmetry: Compares muscle volume on the left side of your body vs. the right side (useful for injury rehab).
• Fat-Free Mass Index (FFMI): Your total lean mass relative to your height.
  Fitnescity Health +4

Metabolic & Advanced Indicators

• Resting Metabolic Rate (RMR): An estimate of how many calories your body burns at rest based on your lean mass.
• Aortic Calcification: Some scans can detect calcium buildup in the heart's main artery during a side-view spine scan.
• Trabecular Bone Score (TBS): An advanced metric that assesses the internal structure (quality) of the bone, not just the density.
  University of California - Davis Health

 

[JWinslow]

i fell for the carnivore diet for a little while
it was good because i enjoy me some meat lemme tell ya but i was just always so lethargic so i sort of stopped doing it

 

[Big Rig]

I can expect to lose 2-3 pounds per week here on in

but there is a phase in period, not of weight loss, but adaption where your body adapts and gets more energy and less brain fog.

This should be complete by end of month two.

After 3 months you have full carb adaption.
Athletes can eat carbs before high exercise and body will use those carbs so they have not gone of diet, that is was the prod do while maintaining keto

You no longer crave carbs and return to keto quickly. Before full carb adaption eating carbs will slow down ketosis.

Bottom line you lose 2-3 pounds per week after water loss of first 3 days. You have not reached full keto until adaption until 3 months


You will start to slow down weight loss then stop once your body reaches its set point. It can be a lifetime diet as you will not waste away

i am 5' 11" and weighed 207 before starting now weigh 195 but half was water loss

weight loss will remain stable at 2 to 3 pounds until 185 pounds in 4 to 6 weeks then slow down until I reach set point around 175 pounds


I plan to go see a nutritionist when I get around 185 and seek their opinion as to whether I should lose more


Another very interesting fact is men lose belly fat better than women

Also if you lose 1/2 inch of waste fat because the fat circles your waste you lose 1 inch in circumference but 2 inches in pant size

When i get to 185 i will lose 2-4 inches off waste 4-8 inches off pant size


that means my stomach is much visibly flatter in one month love handles reduced, natural posture get better, smaller shirt and pant

size this will not be minor but very noticeable


also you will lose the visceral fat first that sits under the muscle not the pinchable fat

This is the fat doctors worry about.

• insulin resistance
• type 2 diabetes
• high blood pressure
• inflammation
• fatty liver
• heart disease

All of this is a few weeks away once I learned how close this was I was motivated

 

[Muchadoaboutnothing]

I am in day two

No carbs is the concept

you can not eat as much as you want but you will want less as you fill up quickly as protein make you full

This morning tofu mixed with egg and curry spice and coffee and spinach tossed in

gonna buy some keto friendly bread with peanut butter or just make my own

1. Mix peanut butter + egg in a mug.
2. Add coconut flour or any carb free flour + baking powder.
3. Add 1 tbsp water first — add more only if too thick.
4. Microwave 70–90 seconds.
5. Cool briefly before eating.
   
   
   not hungry so far but this food will get boring in a week
   
   
   apparently i will lose 5 pounds quickly but that is water then i go into ketosis after a few days then i lose fat
   
   2 pounds per week is reasonable
   
   
   fibre is needed so I will buy some along with magnesium glycinate

You can literally go into ketosis if you just fast everyday for 17 hours which is really easy if you just eat dinner. Good luck.
im assuming you’re trying the carnivore thing next
?

 

[Muchadoaboutnothing]

i fell for the carnivore diet for a little while
it was good because i enjoy me some meat lemme tell ya but i was just always so lethargic so i sort of stopped doing it

People don’t realize the circumstances for why people started doing this and that the people boasting about it have money to get organic and quality meat. The plastic wrap on your grocery store no frills meat? That’s killing your body more than your previous shit diet was. It’s all about the full picture.

 

[Muchadoaboutnothing]

Yup. Carbs are very important if you're going to the gym, they provide a lot of benefits in that regard.

It’s the type of carb. Fruit and vegetables are good. Potatoes have lots of nutrients.

 

[Muchadoaboutnothing]

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

It’s worse now because people are also drinking ketones. I just listened to a podcast about this and how your body then won’t do it itself anymore if you supplement

 

[Muchadoaboutnothing]

Here‘s What the DEXA scan can do.


Bone Health Metrics

• Bone Mineral Density (BMD): The core measurement of how much calcium and mineral is packed into your bones (g/cm²).
• T-score: Compares your density to a healthy 30-year-old (standard for diagnosing osteoporosis).
• Z-score: Compares your density to others of your same age and sex.
• Bone Mineral Content (BMC): The actual weight of your skeleton in grams.
• FRAX Score: Uses scan data to predict your 10-year risk of a major fracture.
• Regional Bone Density: Specific measurements for the hip, spine, and forearm (the areas most prone to breaks).
  National Institutes of Health (.gov) +9

Body Composition & Fat Metrics

• Total Body Fat Percentage: The percentage of your total weight made of fat.
• Visceral Adipose Tissue (VAT): Measures the "dangerous" fat stored deep around your organs, linked to heart disease and diabetes.
• Android/Gynoid Ratio: Compares fat in the belly (android) vs. hips (gynoid). It determines if you have an "apple" or "pear" body shape.
• Fat Mass Index (FMI): Total fat mass relative to height; a more accurate obesity marker than BMI.
• Subcutaneous Fat: Measures the fat located just under your skin.
  University of California - Davis Health +4

Muscle & Lean Mass Metrics

• Lean Mass: The weight of everything in your body that isn't fat (muscle, organs, water, bone).
• Appendicular Lean Mass Index (ALMI): Specifically measures muscle in your arms and legs. This is the primary metric used to diagnose sarcopenia (age-related muscle loss).
• Lean Mass Symmetry: Compares muscle volume on the left side of your body vs. the right side (useful for injury rehab).
• Fat-Free Mass Index (FFMI): Your total lean mass relative to your height.
  Fitnescity Health +4

Metabolic & Advanced Indicators

• Resting Metabolic Rate (RMR): An estimate of how many calories your body burns at rest based on your lean mass.
• Aortic Calcification: Some scans can detect calcium buildup in the heart's main artery during a side-view spine scan.
• Trabecular Bone Score (TBS): An advanced metric that assesses the internal structure (quality) of the bone, not just the density.
  University of California - Davis Health

Have you gotten this in Canada ? do I ask my family doctor for this ?