Posted on 12/23/2017 3:04:43 PM PST by nickcarraway
Pretty impressive.
Many people who follow the ketogenic diet (a.k.a. keto) are obsessed with its ability to help you lose weight quickly—and keep it off. Now, new research has found that the low-carb diet may have one especially huge perk going for it: It might burn 10 times more fat than other diets.
That’s the major finding from research published in the journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews. For the study, scientists took 30 adults who had been diagnosed with metabolic syndrome, a group of health conditions that increase the risk of developing heart disease, stroke, and diabetes. They then randomly put them in three groups: One group ate a ketogenic diet but didn’t exercise, another ate a standard American diet and didn’t exercise, and a third that ate a standard American diet and exercised for 30 minutes a day for up to five days a week.
Here’s what they found: In 10 weeks, the group that was on the ketogenic diet had “significant” changes in their weight, body fat percentage, BMI, hemoglobin A1c (a test that measures a person’s blood sugar), and ketones (the result of your body burning fat for energy). Their resting metabolic rate, which is the rate that your body body burns energy when you’re not doing anything, was more than 10 times that of people who ate a standard diet. “All variables for the ketogenic group out-performed those of the exercise and non-exercise groups,” the researchers wrote in the study. (Learn how bone broth can help you lose weight with Women's Health's Bone Broth Diet.)
See what happened when one woman tried the ketogenic diet:
In case you’re not familiar with it, the keto diet is a high-fat, low-carb diet that encourages followers to get a moderate amount of protein. Carbs are generally replaced with fats, and it’s thought that this shifts your body into a metabolic state known as ketosis.
The keto diet generally shuns sugar, processed foods, low-fat foods, grains and gluten, high-carb fruit, and vegetable oils. Instead, followers are encouraged to eat plenty of non-starchy vegetables, lean meats and fish, full-fat dairy, and nuts and seeds.
It’s worth pointing out that this study is small and it focused on people with a health condition—not otherwise healthy people. Still, the findings are definitely worth thinking about if you've been mulling over going keto.
Hey, Haters and Cynics - Keto works. Intermittent fasting added to Keto works even better.
It’s been a God-send and life saver. The last few weeks we’ve slacked off and feel like crap, keep laughing at each other’s renewed bellies.
We’ll back to it ASAP.
Our Keto is slightly lower fat, slightly higher protein. It works. Got questions? Please ask.
Have you got any helpful hints, or favorite web sites for this? I’ve found a couple, but would rather get a reference from someone on FR.
I need to drop weight, and right now, exercise IS NOT an option. I have severe arthitis and need to drop at least 40 pounds before I feel comfortable with having a knee repleaced (I actually need both replaced, but one is particularly bad.) My left knee joint is so badly worn and damaged that when I stand with my knees together, my heels are nearly 4” apart.
I saw an orthopedist in 2009, and without even an x-ray, he asked when I wanted to schedule the surgery. But I haven’t been healthy enough - my personal goal was to stay our of the hospital for a full year before subjecting myself to a voluntary surgery, and it’s now been just over 12 months (I have Crohns disease, which has put me in the hospital at least once a year, and last year, ruptured 2 disks in my back and have stenosis, and my feet are still “asleep” from the nerve damage.)
Mark
First, congratulations on your weight loss! That's inspiring and I need to lose some myself. I'm going to have to look up the Keto diet.
Second, I was on Atkins a very long time ago and went from 238 to 172 in about five months myself. I seem to recall it being a zero/near zero carb diet for the first few months followed by a slow re-introduction of some carbs, although I don't remember how many that was.
It was also 20 years ago .....
Ok, you've inspired me. I'm looking up Keto as soon as the holidays are over.
I believe it. There is also correlation between high carb and Alzheimer’s. I am the primary caregiver for my mom with it. She is all about sugar. She is clearly addicted even though I feed her protein rich meals, bread maybe 1x a week, one serving of fruit after protein a day, and one dessert only right after dinner (because she gets sooooo much pleasure out of it). When I take her to a grocery store, she will only pick up a sugar product. Has never asked for anything without sugar, never a veggie or a protein. She is clearly addicted to sugar even with a fairly low carb intake. Some say Alzheimer’s is another form of diabetes. I could kind of see it.
low-carb so no chips and soda pop?
How do I survive work in a cubicle?
FTA: The keto diet generally shuns sugar, processed foods, low-fat foods, grains and gluten, high-carb fruit, and vegetable oils. Instead, followers are encouraged to eat plenty of non-starchy vegetables, lean meats and fish, full-fat dairy, and nuts and seeds.
This diet has been around since at least the 70’s. I forgot what they called it back then.
Mr. F.C. and I are going on this diet first of the year. Went on it myself a few months ago, and lost ~ 8 lbs. In ~ ten days. Felt kind of crummy first few days, then started feeling great. Decreased depression, decreased pain, increased energy. This article says lean meats, but if you look up a keto conversion formula, it tells the you how many proteins, carbs, and fat grams, and it’s very low carb, high fat and high protein. And if you don’t eat the fat, it won’t work. But then, dietitians have had it drilled into them that fats are dangerous, and cause all sorts of disease, so they’re loathe to counsel anyone to increase their fat intake.
Bread is my favorite food, so it’s really hard on me to go on this diet. But, if you’re not sensitive to gluten, you can make bread that’s low carb, made almost totally from gluten, that tastes like real bread. You can order gluten from Amazon, a lot cheaper than buying it in those little boxes in the grocery store. I made some, thought I’d hit gold, but I must be gluten sensitive, because my stomach immediately swelled up like a toad and started cramping as soon as I ate a couple of slices. You don’t have to have celiac disease to be gluten sensitive. It’s more of an allergy kind of thing.
Look up ketogenesis. Glucose is the nutrient the body uses for fuel. Fat is the only food that doesn’t break down into glucose. But if you stop consuming glucose, your body tricks itself into breaking down fats and using that for energy instead. I can’t explain it very well, but it works. And it is NOT the Atkins diet. Atkins is not high fat, and it is NO carb, not low carb. Ketogenic diet is NOT the Atkins diet.
Absolutely!
As I’m not a physician I will only give an opinion, based on what my doctor told me. I’ve lost over 50 lbs.
Stop eating ANY “starchy carbs”, bread, pasta, potato’s, rice. This is the hard part. Fat is not your enemy but use healthy fats, like Olive Oil, no margarine. Once you lose weight you can reintroduce small amounts of the starchy carbs.
I think the main point is to not only eat the right things but NEVER eat until you’re full. Only eat until you’re not hungry.
I find a glass of ice water can help with hunger pains until it’s time to eat.
Breakfast is usually an omelette or a banana. Eggs are not your enemy and it’s fun adding extras, a bit of cheese, ham, chili flakes :) Experiment.
Be creative with veggies - my definition of a good salad:
- Dark green lettuce
- Spinach
- tomato
- cucumber
- red/green peppers
- egg
- meat (chicken, ham...)
- beets
- onions
- cheese
- mushrooms
- raisins
^^ does NOT lack in flavor! Yum :) Ruby Tuesday has the best salad bar!
Load it up! Have this first and don’t worry about the dressing so long as you’re mostly filling up on this.
Always have a bag of raw almonds. Have a handful a day, also good if you’re between meals.
Fruit can contain lots of sugar but I often have a small “berry bowl” before my loaded salad. Things like blueberry, raspberry, strawberry, blackberry, all mixed together (sugar is not needed).
At which point the rest of my meal is basically some meat, maybe with some sauteed (w/EVOO) mushrooms & onions, usually steak or chicken, grilled.
For drinks I have mostly coffee. Beer is a real no no :( I love beer...
If you’re used to over eating (eat until you’re full) the really hard part is starting, your stomach needs to shrink so you must eat less. Have frequent healthy snacks (veggies/nuts) but never get full, frequent small meals are better than one large one. Cutting out the starchy carbs during this initial period can be tough. The smell of fresh warm bread is the worst!
I’m not sure if this all seems daunting or not to you. I can only say that you’ll feel so much better, and once you’re doing it you’ll realize just how much of what you ate before was just garbage. Having discipline at the grocery store is paramount. I go straight from veggie/deli to the meats and then straight to dairy. Almost every other aisle is crap, with few exceptions like tuna, soup, and spices. Having something healthy “read to go” can be key, like the almonds but I often have some pre-boiled eggs as well.
Do not let the fridge become empty. When this happens you’re far more likely to “grab something” bad, likely golden brown in color. Many grocery chains are now offering delivery. The absolute worst is fast food, all golden brown, starchy & fried, downed with a sugary drink. It also makes you crave more of it.
The food pyramid that you might have been taught in high school was basically upside down.
Yes, food prep takes more time but when you compare what you’re putting into your body there’s no comparison. If you’re eating the right things though you can usually snack on the things you’re preparing.
I hope this helps. Good luck :)
I like low carb friends bulletin board.
A coworker went on a low-carb diet and started getting migraines
You can eat “pork rinds” on a keto diet instead of potato chips. I don’t like them, myself, but a lot of people do. And fyi, pureed cauliflower with butter and heavy cream is a really good sub for mashed potatoes. And I love mashed potatoes. Then there’s a “bread” that’s made from mostly mozzarella cheese. I’ve not tried it, but people swear by its “deliciousity”.
I see no practical way of following the Atkins diet without eating a high amount of fat. Calories must come from somewhere, and it would be next to impossible to consume enough calories of protein to survive, without also consuming a good bit of fat. Unless their is a 4th macro, energy is going to have to come from fat. Atkins is not “NO carb” if that’s what you meant to say.
Bfl
Sorry, can’t help with the cereal. Maybe try a breakfast of - a bowl of berries with splenda or whipped cream or cream. Or leftovers. Or LC muffins or flax seed pancakes with SF syrup.
I’m currently looking for my tried and true flax seed pancake recipe on my cluttered desk. I think the batter is 1 egg, 1/4 C flax seed meal (regular or golden - regular is cheaper), dash of cinnamon and a good splash of SF syrup (found in the coffee section at the grocery). Makes about 3 small pancakes. Some say to add baking soda but don’t bother because they’re not going rise. Serve with butter and/or SF pancake syrup. You can add a spoon of peanut butter to change things up.
At Linda’s site, the site I linked, there should be some pancakes that use cream cheese that are pretty good, too. Only problem is I tend to eat too much cheese through the day to eat more at breakfast. YMMV.
She also has several breakfast type muffins using cream cheese, flax seed meal and almond flour. But watch the carb counts.
Are crepes too eggy for you? 3 oz cream cheese, 4 eggs, 3 T almond flour (buy packaged or cheaper to grind almonds), 4 t splenda, 1/2 t vanilla. Makes about 9 6” crepes. Fill them as you wish.
Crepes can be sliced into strips and added to chicken soup for “noodles.”
Is quiche too eggy? In an 8x8” square pan or pie plate, mix together 4 eggs, cream or half n half (eyeball amount, maybe a cup), lots of shredded cheese, seasonings and herbs and veggies or cooked meat. Bake 350 for 30 minutes or until golden and set. Great way to use up leftovers. In many recipes, like this one, if cream is too fatty tasting, dilute it with some water or use half n half but it will take longer to bake since the water needs to evaporate.
These are great grab and go muffin thingies. Mix 2-3 eggs with shredded cheese and seasonings. Add leftover veggies, or leftover cooked meat. Or 2 well drained 6 oz cans of tuna or salmon, shredded cheese and/or canned parm, Old Bay, celery and bell pepper. Bake in muffin tins at 350 for about 30 minutes.
Yes, I’m throwing breakfast egg recipes at you just in case. It might give you some ideas for them that you can tolerate.
Linda also has some entree dishes that use eggs as the base for crusts/bottom layer of things like Mexican enchilada bakes and Italian dishes. Maybe you can play around with those recipes.
No eggs! When you get a craving for a Big Mac, have a Big Mac Salad. I used to take this to work and nuke it for lunch. Tastes just like a Big Mac. Soak 1 T dehydrated chopped onion bits in some hot water until re-hydrated (yes, this is a must for the right taste). Nuke some cooked ground beef with a slice of American cheese and the onion until cheese is melted. Toss in lettuce and LC thousand island dressing.
LC Thousand Island Dressing - in a pint jar combine 1 1/4 C mayo, 2 T ketchup, 2 T dill pickle relish, dash Worcestershire, 1 T vinegar, 4 t splenda. This stuff is addictive. The original recipe called for LC ketchup but I don’t think that’s produced anymore. Linda has a recipe for LC ketchup but regular ketchup has 9 carbs per those two tablespoons and it’s not like you’re going to eat the whole jar at one sitting so it shouldn’t be enough to worry about.
Give me a holler anytime you wish.
Some people say they get headaches but those go away after the first couple weeks. Much the same as people stopping their caffeine intakes getting headaches when they first stop.
I’m in the same boat with a bad knee so can’t exercise. LC is the way to go. See my #33 and #117 above. I’ve been on and off LC for years. Being on it isn’t the problem, it’s going off and gaining everything back that’s the problem. Over the spring and summer, I lost about 40 lbs. Slow going with no exercise and it was getting me down but suddenly one day after weeks of whining, my pants were too big. Thing is, you have to combine LC with low calorie (portion size) when you can’t move around much. I had to limit calories to 1000/day and carbs to 30/day but ymmv.
You CAN do it. Holler anytime you have a question.
ping for later
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