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Old 03-20-2017, 01:15 PM   #1
IkemanTX
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Default Anyone on a Ketogenic Diet?

The wife and I are starting today, and I was checking to see if anyone else was on it, maybe get some good recipes or pointers.

For those of you that don't know what a ketogenic diet is,
It is designed to break your body's use of glucose and suppress insulin production. This causes your body to live off of ketones instead of glucose, and ketones are pulled directly from fat.
Supposed to end up with longer lasting energy, body fat reduction, and fewer cravings throughout the day.

The diet is typically structured about
70% fat
25% protein
5% carbs

Supposedly the first few weeks are a little rough to get through as your body weans itself off of living from blood sugar, but after that it is supposed to be pretty easy as diets go.

I'm 172.8 today, and goal is 155. Not doing it quickly, just ending up there at some point.


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Old 03-20-2017, 01:25 PM   #2
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Search "Keto" on YouTube and you will find some really good stuff. You can make bread from protein powder and homemade bullet proof coffee is the best.
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Old 03-20-2017, 01:39 PM   #3
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I lost 25 lbs last year on keto and I've been back on the last 5 wks and I'm down 10 lbs since then. I've been maintaining but now it's time to start loosing again. You still need to eat at a defecate. The initial entry can be rough until you become fat adapted. Grind through it, get plenty of salt, yes salting your food is ok. The pink salt is what I use. Drink plenty of water. Chicken broth can helps with this. Bone broth also helps with the Keto Flu as they call it. I also take fiber, potassium, magnesium and Vitamin D3 supplements. My body feels much better on keto than a traditional low fat diet. Also, keep a log of what you eat and track your macros. Don't forget healthy fats as well. If you have any questions or need some help shoot me a pm.
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Old 03-20-2017, 02:00 PM   #4
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Bone broth also helps with the Keto Flu as they call it.
Also, keep a log of what you eat and track your macros. Don't forget healthy fats as well.
If you have any questions or need some help shoot me a pm.

Thanks for the heads up on the bone broth, I hadn't heard of that remedy.

I'm using an app called "My Fitness Pal" to track calories and macros, and it logs all the previous days like a diary. I can even just scan the barcode and add it to my day, build recipes and portion them out, adjust macro goals etc... I think that will help tremendously.

And I will definitely shoot you a PM if I have questions or issues, thanks.



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Old 09-06-2017, 12:26 PM   #5
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Thanks for the heads up on the bone broth, I hadn't heard of that remedy.

I'm using an app called "My Fitness Pal" to track calories and macros, and it logs all the previous days like a diary. I can even just scan the barcode and add it to my day, build recipes and portion them out, adjust macro goals etc... I think that will help tremendously.

And I will definitely shoot you a PM if I have questions or issues, thanks.



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I just made some chicken bone broth over the weekend in the crockpot, it's pretty dang good. Left it in there on low for a full 24 hours.
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Old 03-20-2017, 02:15 PM   #6
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I lost 25 lbs last year on keto and I've been back on the last 5 wks and I'm down 10 lbs since then. I've been maintaining but now it's time to start loosing again. You still need to eat at a defecate. The initial entry can be rough until you become fat adapted. Grind through it, get plenty of salt, yes salting your food is ok. The pink salt is what I use. Drink plenty of water. Chicken broth can helps with this. Bone broth also helps with the Keto Flu as they call it. I also take fiber, potassium, magnesium and Vitamin D3 supplements. My body feels much better on keto than a traditional low fat diet. Also, keep a log of what you eat and track your macros. Don't forget healthy fats as well. If you have any questions or need some help shoot me a pm.
This is one of the best misspellings I've seen on here, I tried really hard to figure out what you meant and realized you misspelled deficit, then laughed out loud.
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Old 03-20-2017, 02:23 PM   #7
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This is one of the best misspellings I've seen on here, I tried really hard to figure out what you meant and realized you misspelled deficit, then laughed out loud.
Fits in pretty good with the topic though!
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Old 03-20-2017, 02:23 PM   #8
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Not eating for 3-4 hours after waking has been my natural cycle for about half my life. I never have been able to eat early.

And I typically do dressings and condiments are done pretty sparingly. About the heaviest condiment I use is mustard... everything else is just enough to taste. 2 or 3 net grams of carbs total is about what my preferred salad is with ranch.


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Sounds like you have a good handle on it. A tip I'm finding out is not not exclude lean meats like chicken and turkey. That just means you can eat more volume on your fats to help fill you up if you're feeling really hungry.

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This is one of the best misspellings I've seen on here, I tried really hard to figure out what you meant and realized you misspelled deficit, then laughed out loud.
Well that didn't come out like I planned it.

Please preworkout kick in. 1st day off when working on nights can be rough.
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Old 03-21-2017, 12:06 AM   #9
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This is one of the best misspellings I've seen on here, I tried really hard to figure out what you meant and realized you misspelled deficit, then laughed out loud.
Lmao! I never did figure it out!

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Old 03-20-2017, 01:41 PM   #10
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Tons of recipes online. It's the new rage so a ton of info available. I like that I can have avocados and bacon
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Old 03-20-2017, 02:03 PM   #11
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Tons of recipes online. It's the new rage so a ton of info available. I like that I can have avocados and bacon


I know, breakfast this morning was 3 eggs, 28g of cheese and 4 thick slices of bacon.

Being able to eat cheese, whipped cream (minus sugar), ranch, butter, bacon, and sausage every day doesn't feel like I'm on a diet.


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Old 03-20-2017, 02:07 PM   #12
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I know, breakfast this morning was 3 eggs, 28g of cheese and 4 thick slices of bacon.

Being able to eat cheese, whipped cream (minus sugar), ranch, butter, bacon, and sausage every day doesn't feel like I'm on a diet.


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Salad dressing can add up real quick on the carbs so, measure it out and be careful. I find that blue cheese has less carbs than ranch. Yeah, it's rough with bacon, eggs, cheese, sausage, salami, pepperoni and steak is on your eating plan.
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Old 03-20-2017, 02:11 PM   #13
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Sometimes, I will not eat for 3-4 hrs after I wake because I'm just not hungry.


Quote:
Originally Posted by icetrauma View Post
Salad dressing can add up real quick on the carbs so, measure it out and be careful.


Not eating for 3-4 hours after waking has been my natural cycle for about half my life. I never have been able to eat early.

And I typically do dressings and condiments are done pretty sparingly. About the heaviest condiment I use is mustard... everything else is just enough to taste. 2 or 3 net grams of carbs total is about what my preferred salad is with ranch.


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Old 03-20-2017, 01:57 PM   #14
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Yep, google and youtube will be the easiest. Keto has always been the most effective diet for myself and clients. I shift between straight keto, carb cycling, low carb, and macros.

The first few weeks are the toughest. Especially if you usually intake a lot of carbs.
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Old 03-20-2017, 02:05 PM   #15
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Sometimes my fitness pal can be misleading on caloric value of food because people can make adjustments as needed. It's good for calorie counting. I also use fat secret and calorie king to help with looking up a foods caloric value. Keto is fun and easy once you get the hang of it. Eating out is also pretty easy to do as well. You'll find yourself at times having to make yourself eat to meet your daily macros because you will feel full and not hungry throughout the day. Sometimes, I will not eat for 3-4 hrs after I wake because I'm just not hungry.
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Old 03-20-2017, 02:10 PM   #16
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You'll know your swapping over when you get the "keto flu" just tough it out and try and get plently of sleep that day. I just went from 188 to 164 in about 2.5 months with working out every day and eating every 2-3 hours.

Stay with it, it sucks at 1st with the keto flu being the worst part but after that it's all good, plus who doesn't like a diet that includes BACON
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Old 03-20-2017, 02:24 PM   #17
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Diets wont last...they are temporary
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Old 03-20-2017, 02:25 PM   #18
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I got a good laugh from that too!
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Old 03-20-2017, 02:28 PM   #19
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A good way to get diabetes from what I hear too.

I have lost 27 lbs in 11 weeks on my diet of steak, potatoes, cereal, bread, fruit, etc.

It is called eating less, moderate exercise, and... nope thats it.

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Old 03-20-2017, 02:31 PM   #20
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Originally Posted by SwampRabbit View Post
A good way to get diabetes from what I hear too.

I have lost 27 lbs in 11 weeks on my diet of steak, potatoes, cereal, bread, fruit, etc.

It is called eating less, moderate exercise, and... nope thats it.

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Their are also reports of Type 2 diabetics requiring less or no meds for DM, while on keto.
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Old 03-20-2017, 02:38 PM   #21
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Originally Posted by SwampRabbit View Post
A good way to get diabetes from what I hear too.

I have lost 27 lbs in 11 weeks on my diet of steak, potatoes, cereal, bread, fruit, etc.

It is called eating less, moderate exercise, and... nope thats it.

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How when glucose and insulin levels are maintained constantly. It has the opposite affect and actually helps with diabetes


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Old 03-20-2017, 02:51 PM   #22
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Originally Posted by icetrauma View Post
Their are also reports of Type 2 diabetics requiring less or no meds for DM, while on keto.
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Originally Posted by cpr1979 View Post
How when glucose and insulin levels are maintained constantly. It has the opposite affect and actually helps with diabetes


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Always, always, always read the references and fine print.

Losing weight helps with Type 2. So as long as you are losing weight, almost no matter how you are doing it, it will help.

The diet pretty much shuts down that function of glues/insulin... but that isn't necessarily a good thing. When you rebound, it will be pretty harsh. So while on the fad diet, to lose weight and you return, you will find yourself in trouble. You gotta look at long term, not just the short term "my pants fit!"

I have yo-yoed, but in all cases it was not because of what I ate, but how much I ate. I'll always be a fat guy trapped in a skinny man's body.

I have met more people who have had lots of short term weight loss gains and quick bounces on those kinds of diets than anybody else. Well, except the no-fat folks.

It is just my opinion, and not really up for arguing it, is that you really need to figure out where it is you want to be and how it is you want to eat... long term. If you want to be like artic folks and eat a high fat/meat diet the rest of your life... go for it! but if you want to eat pizza, fried food, steak, bread, fruits, etc long term, then crash diets like this will not work. You have to learn how to eat in moderation. Period. And you need to adopt an active lifestyle that will support the amount of food you want to eat.

Truth is carbs get you moving, and moving leads to exercise... and exercise combined with protein will keep your muscular, which lets you eat even more.

Any diet site and plan that is advocating their method is only going to point out the results that help them. Yeah it is short term great for Type 2 Diabetes, but long term, I think there is plenty of evidence that taking an unbalanced approach will hurt you long term.
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Old 03-20-2017, 04:05 PM   #23
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Originally Posted by SwampRabbit View Post
A good way to get diabetes from what I hear too.

I have lost 27 lbs in 11 weeks on my diet of steak, potatoes, cereal, bread, fruit, etc.

It is called eating less, moderate exercise, and... nope thats it.

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Quote:
Originally Posted by icetrauma View Post
Their are also reports of Type 2 diabetics requiring less or no meds for DM, while on keto.
Quote:
Originally Posted by cpr1979 View Post
How when glucose and insulin levels are maintained constantly. It has the opposite affect and actually helps with diabetes


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If you understand diabetes you will understand what Swamp is saying. Ketosis is never good for your body! Well balanced meals and smaller but more meals are the best for you body and that includes carbs. Another thing to try and do is cut out bad carbs ans substitute with good carbs.
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Old 03-20-2017, 04:18 PM   #24
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If you understand diabetes you will understand what Swamp is saying. Ketosis is never good for your body! Well balanced meals and smaller but more meals are the best for you body and that includes carbs. Another thing to try and do is cut out bad carbs ans substitute with good carbs.

I do understand what he is saying and I understand the effects of ketones on the body for both diabetes and nondiabetics. My body feels better and works better on this eating plan. That doesn't mean I will not have carbs or some good quality adult beverages but not in the volume or frequency that I once did. My reflux is gone, blood pressure is down, weight is down, energy is stable, no crashes and no more over all GI issues. And I do keep my blood work monitored.
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Old 03-20-2017, 04:30 PM   #25
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Ketosis is never good for your body!

Ketoacidosis is never good for your body...
Ketosis is not ketoacidosis. It can be maintained in a healthy way, and does have documented benefits. Like any specialized diet, your own personal health needs to be evaluated and monitored.

My portion control, and caloric intake have been reduced into "deficit" levels for a while based on my active lifestyle. Although I am at an "acceptable" point, i haven't reached my goal. I have dealt with a lack of energy, headaches, hunger, and "weak trembles" off and on if meals aren't perfectly timed. My job doesn't allow perfectly timed eating habits, which is the crutch of a glucose based diet, but where ketogenic diets excel.

Any diet I decide to stick to needs to be something that will be permanent. Your "healthier" recommendation is something I have decided I don't want to deal with permanently. If it is between reducing my health and having to deal with all that... I'll just let my health decline some.

Instead, I decided to try another approach.




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Old 03-20-2017, 04:35 PM   #26
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Ketosis is never good for your body!
Not sure where you got this from, but please share. I've taken my share of science and Patho related classes have seen no proof that being in ketosis is bad for you. Keto acidosis is no good, but that's taking it to the extreme.

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Old 03-20-2017, 03:32 PM   #27
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Originally Posted by SwampRabbit View Post
A good way to get diabetes from what I hear too.

I have lost 27 lbs in 11 weeks on my diet of steak, potatoes, cereal, bread, fruit, etc.

It is called eating less, moderate exercise, and... nope thats it.

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Best advice on this thread period. I di my weight loss the same way.
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Old 03-20-2017, 09:40 PM   #28
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Originally Posted by SwampRabbit View Post
A good way to get diabetes from what I hear too.

I have lost 27 lbs in 11 weeks on my diet of steak, potatoes, cereal, bread, fruit, etc.

It is called eating less, moderate exercise, and... nope thats it.

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Actually complete opposite. I was type 2 and now do not take medicine. My diet controls it. Same with 2 sisters


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Old 03-20-2017, 09:51 PM   #29
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Actually complete opposite. I was type 2 and now do not take medicine. My diet controls it. Same with 2 sisters


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That is freaking amazing. Strong work!!!



On youtube, there is a channel called Headbangers Kitchen. He is a guy in India and has some awesome recipes. I routinely eat the keto chocolate mug cake.
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Old 03-20-2017, 09:54 PM   #30
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Another good YouTube source for info on Keto is Zac Griffith. He is also a hunter/fitness guy.

FYI, chicken wings are Keto as long as you get them naked (no breading) and pay attention to which sauce you get them tossed in. I prefer wing stops Louisana rub.
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Old 03-20-2017, 09:59 PM   #31
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Another good YouTube source for info on Keto is Zac Griffith. He is also a hunter/fitness guy.

FYI, chicken wings are Keto as long as you get them naked (no breading) and pay attention to which sauce you get them tossed in. I prefer wing stops Louisana rub.
I'll have to check him out. Thanks

Also very calorie dense as well. Btw, Bdubs Spicy Garlic has 2 grams of carbs per serving.
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Old 03-20-2017, 10:03 PM   #32
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FYI, chicken wings are Keto as long as you get them naked (no breading) and pay attention to which sauce you get them tossed in. I prefer wing stops Louisana rub.


Their Cajun is good too.


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Old 03-20-2017, 11:40 PM   #33
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Actually complete opposite. I was type 2 and now do not take medicine. My diet controls it. Same with 2 sisters


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That's because you're not eating carbs. There's no way this diet is sustainable or healthy. You can't eat all the eggs and bacon, butter and red meat you want and be healthy. Sure, you'll lose weight but that doesn't make it healthy.

Last edited by panhandlehunter; 03-20-2017 at 11:43 PM.
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Old 03-20-2017, 11:48 PM   #34
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That's because you're not eating carbs. There's no way this diet is sustainable or healthy. You can't eat all the eggs and bacon, butter and red meat you want and be healthy. Sure, you'll lose weight but that doesn't make it healthy.

That's why you incorporate healthy fats. Fish, avocado, nuts etc. It doesn't have to be all processed meats.
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Old 03-20-2017, 11:56 PM   #35
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I have a bunch of Facebook friends raving about a product called Keto OS. It's a drink mix that claims to put your body into Ketosis within an hour, regardless what you eat. My fiancťs mother tried it for a week, and said she was in a better mood and had more energy.

I Have seen some before and after pics of the FB friends I mentioned who are using the Keto OS and the results are hard to believe. I'm typically very skeptical of all the snake oil type stuff but I'm considering giving it a shot.

https://pruvitnow.com/products/
INGREDIENTS: Beta Hydroxybutyrate (Patent Pending), Erythritol, L-Taurine, Fermented L-Leucine, Natural Flavor, Malic Acid, Citric Acid, Stevia, Xanthan Gum, Caffeineá.

Yeah I'm not seeing squat there.

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That's because you're not eating carbs. There's no way this diet is sustainable or healthy. You can't eat all the eggs and bacon, butter and red meat you want and be healthy. Sure, you'll lose weight but that doesn't make it healthy.
Ever hear of an essential carbohydrate? That's right they don't exist. Essential amino acids and essential fatty acids DO exist.

Besides, plenty of residual carbs and fibers from green veggies and nuts and avocados and such.

Fact is people live these diets as a permanent lifestyle and they work just fine.
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Old 03-20-2017, 11:57 PM   #36
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That's why you incorporate healthy fats. Fish, avocado, nuts etc. It doesn't have to be all processed meats.
It's still not sustainable. Basically a revised version of the Adkins diet. Once you do fall off the diet wagon you'll gain all the weight you lost back. Eat healthy foods, get a fitbit and get your steps in.
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Old 03-21-2017, 12:10 AM   #37
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Tons of recipes online. It's the new rage so a ton of info available. I like that I can have avocados and bacon
It's not new. Just "rebranded" In my research, before I began, I found a diabetic cookbook from the early 20th century outlining this almost to the letter.



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If only I could drink coffee....
Can't stand the bitterness.


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Every morning, I fill my 32oz Yeti cup:

20 oz coffee
2 tbsp organic unsalted butter (or ghee)
1 tbsp raw organic cacao powder
2 tbsp MCT oil
3 tbsp organic heavy whipping cream

Blend it all up with a hand blender in the cup, and it is delicious and creamy. I start drinking on it at 7:00 when I roll out of the house, and usually finish it up around 10:00 when I switch to water for the rest of the day. I don't eat anything until lunch time. If you just stir the ingredients with a spoon, it will separate into layers. You need a high speed blender to emulsify the ingredients.



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So all you eat is coffee for breakfast? And yall will go to a track 2-3 days a week for the next 15-20 years?

Not to be Debbie downer, but this will be hard to do for a lifetime and after your body is in starvation mode you need more for breakfast. Most important meal of the day
Do some searching on what "intermittent fasting" does for your body.





I've been doing this for a few months now, but I far too often fall off the wagon at supper time. I do really good all day, but at night I'm tired, and eat whatever food the rest of the family wants (there are nights I don't get home from my second job until after 9:00). My weight has stayed pretty even. When I do right, my blood sugar is much more under control, and my energy stays pretty even.

No excuses, I know what I need to do, I just need to get off my *** and get some more aerobic exercise. I also need to go to bed at a decent hour. Aside from when I was a teen, I've never been someone that stays in bed long. I usually operate on 4-6 hours of sleep, and I should be getting 7-8.
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Old 04-10-2017, 12:22 PM   #38
justintyme8303
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That's because you're not eating carbs. There's no way this diet is sustainable or healthy. You can't eat all the eggs and bacon, butter and red meat you want and be healthy. Sure, you'll lose weight but that doesn't make it healthy.
My thoughts too b4 i did the research and there are tons of carbs in foods once you start looking for them.

My brother-in-law has been eating this way for over 40 years since b4 Keto was cool.
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Old 03-21-2017, 10:05 AM   #39
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Originally Posted by SwampRabbit View Post
A good way to get diabetes from what I hear too.

I have lost 27 lbs in 11 weeks on my diet of steak, potatoes, cereal, bread, fruit, etc.

It is called eating less, moderate exercise, and... nope thats it.

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Wrong. I'm a T2 diabetic. I'm on a Keto diet. My glucose numbers are better than ever, my cholesterol is great and I'm not on any medications. This is all a result of going keto. My dr. had me on Kombiglyze and wanted me to start taking lipitor. I'm down around 20# with a few more to go. Keto doesn't cause diabetes, it's a treatment for it, T2 at least. It is also a lifestyle change, not a fad diet.
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Old 03-21-2017, 10:08 AM   #40
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Wrong. I'm a T2 diabetic. I'm on a Keto diet. My glucose numbers are better than ever, my cholesterol is great and I'm not on any medications. This is all a result of going keto. My dr. had me on Kombiglyze and wanted me to start taking lipitor. I'm down around 20# with a few more to go. Keto doesn't cause diabetes, it's a treatment for it, T2 at least. It is also a lifestyle change, not a fad diet.


Any low carb diet will help manage type 2 diabetes. Honestly, there are better way to diet than this.

Last edited by panhandlehunter; 03-21-2017 at 10:11 AM.
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Old 03-21-2017, 10:20 AM   #41
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Any low carb diet will help manage type 2 diabetes. Honestly, there are better way to diet than this.
For your body, maybe. Honestly, for my body, this is the best change in my diet I've ever made. There are plenty who have used a keto/LCHF diet successfully for years, athletes too. It works for me and a number of other diabetics/athletes I know. I sleep better, wake up more refreshed, have better workouts, no mid-day crash and am in a better mood with exemplary blood work.
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Old 03-21-2017, 10:55 AM   #42
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For your body, maybe. Honestly, for my body, this is the best change in my diet I've ever made. There are plenty who have used a keto/LCHF diet successfully for years, athletes too. It works for me and a number of other diabetics/athletes I know. I sleep better, wake up more refreshed, have better workouts, no mid-day crash and am in a better mood with exemplary blood work.


Me as well. Also my blood pressure went from 140's/95+ to 116ish/85 in a matter of a month


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Old 03-20-2017, 02:28 PM   #43
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Me and my wife started 3 weeks ago. I'm down 14lbs and I will say I've done a lazy keto. I had a few French fries and a couple of beers this weekend and it hadn't affected me much. Guess I'm more low carb but trying to stay fully keto. It's the easiest diet I've ever done


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Old 03-20-2017, 03:01 PM   #44
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Can't believe "bulletproof coffee" wasn't brought up here. Cup of that in the morning keeps me full until lunch, just know ahead of time-it's not as bad as it first sounds-adjust to your taste preference- the cream off of canned coconut milk helps the adjustment.
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Old 03-20-2017, 03:56 PM   #45
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Can't believe "bulletproof coffee" wasn't brought up here. Cup of that in the morning keeps me full until lunch, just know ahead of time-it's not as bad as it first sounds-adjust to your taste preference- the cream off of canned coconut milk helps the adjustment.
It was...in the second comment

I hate the misconception that has been attached to the word diet these days. There are too many "diets" out there that have ruined what "diet" really means. As Swamp stated, you need to make a long term (i.e. Lifetime) dietary plan and stick with it. Bouncing up and down weight wise, jumping from one "diet" to the next, gorging one month, starving the next...it ain't good for you. I weighed 180 when I was 20. Got up to 300 when I was 30. Now I stay around 240-245. I would prefer to be around the 220-225 area, but I find that with moderate intake, decent amount of exercise, and a fairly consistent dietary plan, 240-245 is where it's at for me. I can't handle the joint pain from sports in my youth that comes with intense exercise. So it is what it is
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Old 03-20-2017, 04:27 PM   #46
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I normally stay out of these discussions, but there is a HUGE piece of misinformation that is going to drive me nuts.

Cells burn glucose. Period. That is all they burn. Cellular metabolism burns glucose.

Where that glucose comes from, and how cells obtain it varies. But you cannot change the simple fact, that cells burn glucose.
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Old 03-20-2017, 04:32 PM   #47
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I normally stay out of these discussions, but there is a HUGE piece of misinformation that is going to drive me nuts.

Cells burn glucose. Period. That is all they burn. Cellular metabolism burns glucose.

Where that glucose comes from, and how cells obtain it varies. But you cannot change the simple fact, that cells burn glucose.
Gotta love your glycogen stores.
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Old 03-20-2017, 04:33 PM   #48
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Can someone give some insight on the Keto Flu?
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Old 03-20-2017, 04:34 PM   #49
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Can someone give some insight on the Keto Flu?


The time period when your body is switching from glucose reliance to ketone reliance


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Old 03-20-2017, 05:18 PM   #50
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Can someone give some insight on the Keto Flu?
Based on my readings and personal experience, it's during the transition when people are underestimating the electrolytes they need. If you ensure you get plenty of magnesium, potassium and sodium, and drink plenty of water, you'll be good.
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