Ketogenic Diet

  1. What do you know about the ketogenic way of eating?

    Have you ever done it? Why or why not?

    What was your experience with it? Pros and cons?

    Are you an exerciser? How much and how often, what type? Did this eating program help or hinder or not effect you one way or the other?

    I think it's basically the Atkins' plan - very low carbohydrates, significantly higher fat intake (from dairy, from olive oil, from avocado and coconut, the skin on fish), moderate protein intake (from fish, nuts), lots of leafy greens and cruciferous vegetables.

    Thanks for your input.
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    About Kooky Korky

    Joined: Feb '10; Posts: 3,967; Likes: 5,503

    7 Comments

  3. by   Been there,done that
    I was on 20 grams of carbs/day for 7 months. Lost weight... but mostly inches. I do exercise. Cardio every day, weights every other. I felt pretty good on it, some aches and pains went away.
    It was hard to do at times, I missed fruits and veggies.

    I quit when I started losing my hair. It's supposed to be a somewhat common / temporary effect. I'm not that vain, but I felt my body was trying to tell me something.
  4. by   klone
    My husband I have been doing keto for almost 2 months. I have lost some weight slowly (about 16 lbs) and hope to lose about 50 lbs more over the next year. What is more remarkable is how I FEEL - more energy, better mood, less hunger and blood sugar swings. I definitely can see this as a diet that I can (and should) follow for the rest of my life. I did Atkins 15 years ago, and I remember the induction phase being hell, and just couldn't wait until the 2 weeks were over so I could increase my carbs. This time around it's been incredibly simple. I am generally eating about 15 g/carbs per day (my limit is 20 but just don't seem to get up that high most days). I haven't had any cravings or feelings of despair, like I want to quit. It's been a complete shift in my mindset regarding carbs and sugar.

    No, I am not an exerciser.
    Last edit by klone on Jun 18
  5. by   HelloWish
    Klone,

    Would you mind sharing some of your meals, what you are eating. I have tried low carb a couple of times and couldn't stick to it so maybe I just need some carbs to manage. It is hard though...would love ideas on how you find it more manageable!
  6. by   Wiggly Litchi
    I was on a ketogenic diet for a few years and I loved it. I wasn't on it for weight loss, mostly for therapeutic benefits~ I only really came off it because I wanted a change of scenery. I was getting food-fatigue because I ate from a small menu; not because I was picky, but a lot of the 'substitute items' had so many calories etc., I just couldn't rationalize eating that. I wanted wholesome food.

    My macro breakdown was 70~75% fat, 25~20% protein, and rest were carbs (if any). Once I was fat-adapted I could go up to maybe 40g of carbs a day and stay in ketosis, but I didn't do this often. Maybe I'd go for sushi once a week and that'd be my treat. I ate extremely well on the diet - lots of lean meats, avocado was my BFF, peanut butter with shredded unsweetened coconut made for a nice dessert (1tbsp of PB was juuuuust enough <3). Chicken was another BFF; I could cook that 60+ ways and not get bored of it.

    I loved the mental clarity that came after a couple of weeks, and never really feeling hungry. I'd managed to roll back to 1 meal a day, and in that meal I'd get all my calories for the day which freed up a ton of time since I wasn't cooking or washing dishes haha.

    I exercised 4~5 days a week, mostly weights, swimming, and yoga. It didn't hinder me at all, but on the days where exercise was more strenuous, I'd be sure to adjust my macros and get more protein as needed. I did feel like I needed to make a little more use of those rests between sets, but I felt almost euphoric during workouts which was a huge plus for me.

    The cons weren't too bad; "keto flu" could be circumvented with adequate nutrition and hydration. The first few days were rough, but if you start feeling headachey, a cup of chicken broth is a nice quick fix. Be sure to take a multivitamin, and please remember that you can still eat vegetables on the diet. The reddit site: r/keto has a wealth of information on foods, macros, and so on.

    ...I still had my coffee, but had to learn to drink it with 2 minimoo creamer cups and no sugar. Now I can't have it any other way lol
  7. by   klone
    Quote from HelloWish
    Klone,

    Would you mind sharing some of your meals, what you are eating. I have tried low carb a couple of times and couldn't stick to it so maybe I just need some carbs to manage. It is hard though...would love ideas on how you find it more manageable!
    Sure. For breakfast I will often have a chocolate protein shake (Vega brand) with 16 oz. of unsweetened almond milk. On weekends I might have one or two cooked eggs with some cheese and salsa. If I'm not hungry, I don't eat anything.

    Lunch I might have some tuna salad with mayo, half an avocado cut up, half a dozen cut up grape tomatoes, and just eat all that mixed together with a fork. Or, I might have one or two turkey rollups (slice of deli turkey wrapped around a piece of string cheese), and I might put some avocado slices in it).

    If I'm hungry for a snack, I might have some dry roasted almonds, or some black olives, or a dozen slices of pepperoni.

    Dinner we try to get more inventive, at least on weekends. I made some spicy sautéed shrimp with cheesy cauliflower "grits" and wilted swiss chard. That was SO YUMMY. We recently had braised short ribs with cauliflower "mashed potatoes". Last night we made homemade tortillas with coconut flour and egg whites, and we grilled halibut and made fish tacos with jack cheese, avocado, a cilantro/onion mix, and a sour cream/lime cream sauce.

    We might also make "pizza" with cheese, pepperoni and hot Italian sausage over Portobello mushroom caps. A common go-to is just a big salad with lots of veggies, avocado, and a protein (grilled shrimp or chunks of chicken thighs).

    With keto it's important to follow your "macros" - total calories, net carbs, protein and fat. About 60-65% of my total daily calories come from fat; 30-35% from protein, and 5% from carbs. There's also something called "lazy keto" where you just stay below 20 carbs. Once we've been on it for a while I will probably do that.

    We've realized the key to staying on it is to be inventive, so we've invested in a few good keto cook books and are trying new recipes all the time.

    The thing that has been the hardest for me is eschewing my evening glass of wine. I miss it.
  8. by   VivaLasViejas
    I used to do Atkins and lost all kinds of weight. But after a few months on the program, I would've traded my filet mignon for a week-old hot dog bun in a heartbeat! I MUST have some carbs. I eat whole wheat bread with grains and seeds, fruit, and a few veggies along with lean meats and fish. I lost 100 lbs. eating that way before I plateaued. I haven't lost any more weight in a year but haven't gained anything either. Sometimes I think about going back on a low-carb diet to jump-start some weight loss, but I have stage 3 chronic kidney disease as well as stones, and I know low-carb diets don't help with those things.
  9. by   BCgradnurse
    I am on a low carb diet, but not strictly keto. I tried keto before, but my triglycerides went sky high. I limit my carbs to around 50-60 g per day, but I also watch my fat (keep it to around 30 g per day). I've lost weight and my lipids are within normal range. I miss pizza like crazy, but I don't want to go back to my former eating habits.

    BTW-I log everything I eat on the Lose It! app. It keeps me honest and helps me plan my meals. I also exercise 4-5 days per week.

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