Posted on 01/26/2020 5:47:10 AM PST by BobL
At Diet Doctor, we are very clear about defining low-carb. We define ketogenic low carb diets as less than 20 grams of net carbs per day, moderate low carb as 20-50 grams per day, and liberal low carb as 50-100 grams per day. Assuming a 2,000 kcal diet, that equates to <4%, <10% and <20% of total calories.
-snip-
The latest nutritional epidemiology study out of Harvard, published this week in the journal JAMA Internal Medicine, is another misrepresentation of low-carb diets.
-snip-
The lowest of the low-carb eaters still sourced 46% of their calories from carbohydrates. That was the lowest! That is more than twice the amount of our highest level, the liberal low-carb diet, defined as less than 20% carbs. That is really all we need to know about the study. It is painfully clear that any of the conclusions have nothing to do with a low-carb diet.
(Excerpt) Read more at dietdoctor.com ...
Or inactive or moderately active males/females, which is probably 90% of the population
My perspective is skewed since almost all my friends lift or play sports, or both.
Ironically, my total cholesterol level went under 200 once I started eating eggs every morning about 17 years ago. I'm convinced that in the absence of dietary cholesterol, your body will make it on its own and it won't necessarily be the healthy kind of cholesterol.
When I was growing up in the 1970s, the narrative was that eggs were bad for you so my mother always had those "egg beaters" in the refrigerator. Tubs of margarine too because they also said butter was bad back in those days.
“And I know you weren’t promoting keto, but a lot of keto newbies still believe fat is bad and just to load up on protein”
Thanks! I meant to include that. After spending half a century of cutting fat off of meat, we now find out it was all BS, but it’s still hard to shop for fatty cuts and bring ourselves to WANTING to keep the fat on the meat as we eat (at least at the beginning). And yes, if you take a steak that is originally fatty, you can easily change it from 20% protein to 50% protein. In fact, there are recorded accounts of eskimos throwing the lean meat from their kills to their dogs, because it was so unhealthy for them (and, of course, saving the fat for themselves).
Those ill effects (sluggishness and headaches mostly) when you are just going on low carb are dehydration from losing the water retention that carbs cause
Just make a point to stay fully dehydrated and you should be fine. Switching slowly is another option if you are still wary.
“I’ll probably go into renal failure tomorrow for running my mouth. :)”
LOL...definitely keep an eye on the blood numbers, though.
You can eat anything you want but to lose weight, you have to stop at 1,700 cal/day for men and 1,500 cal/day for women. If you want to eat 6 Snickers bars a day go for it, just EAT NOTHING after the sixth bar.
not true.
Yup - too many people eat nothing but chicken/fish on “keto” which isn’t keto at all. If you are going to eat those, you better lather them up with butter and cheese.
“not true.”
Actually, a good number of Keto supporters also say that’s the case, which is that protein turns into blood glucose (obviously at a much lower rate than carbs...but not at zero, like fats)....and so they say that high protein does work against achieving ketosis.
“That is called anecdotal evidence.”
Yes. And when there are millions of anecdotes, someone ought to pay attention!
“See the many links I have posted.”
The links you posted? To websites that offer opinion but back it with no data? Try these:
The Obesity Code
The Big Fat Surprise
Good Calories, Bad Calories
All available on Amazon and all packed with studies.
Higher Dairy Consumption Reduces Risk of Cardiovascular Disease
http://www.sci-news.com/medicine/dairy-consumption-risk-cardiovascular-disease-06411.html
Think Saturated Fat Contributes To Heart Disease? Think Again...
https://www.medicalnewstoday.com/releases/203288.php#1
The case against carbohydrates gets stronger
https://www.latimes.com/opinion/op-ed/la-oe-ludwig-carbohydrate-insulin-study-20181114-story.html
84% of Vegetarians and Vegans Return to Meat. Why?
23 Studies on Low-Carb and Low-Fat Diets — Time to Retire The Fad
Long-term effects of a ketogenic diet in obese patients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)
https://www.bmj.com/content/353/bmj.i1246
Total cholesterol and all-cause mortality by sex and age: a prospective cohort study among 12.8 million adults
https://www.nature.com/articles/s41598-018-38461-y
Percentages aren’t especially meaningful and lack context. I aim for 0.8 to 1 gram of protein per pound of lean body mass in order to preserve muscle mass (based on r/ketogains recommendations). Protein is a goal, fat is a lever, and carbohydrates are a limit for me. I don’t aim for a particular amount or percentage of dietary fat because I have body fat available for fuel; I don’t need the additional calories dietary fat bring to the party. I should be consciously limiting dietary fat if I we’re serious about losing more weight (i.e. reduce body fat while preserving muscle).
That is not true. And that will pretty much ensure you develop T2D.
Very high amounts of protein do indeed and you really, really have to try to eat that much protein. 200g of protein every day is a LOT of protein. Half a pound of chicken is ~50g of protein or less for the darker parts. It’s far, far easier to eat high fat/medium protein (which is super easy to get on keto)/low carb.
As for reversing cancer by becoming vegetarian, come on. Vegetarians do have a lower incidence of cancer but it can't be reversed.
It’s calories in and ( calories out + calories spent exercising ). Everything else is BS. I’ve lost 50 pound keeping track of calories I eat and eat anything I want too. Even beer. ( Beer = 130 cal )
The research I’ve read says people very active trying to build muscle should eat about 1g protein/lb (ie what you are doing), very inactive ~0.4 with 0.5-.6/lb for moderate people not trying to build anything but lean muscle mass. You/your friends would be a small segment of the US landscape and if you further divide that among people that at 200+ lb and fit (ie not overweight), you are talking maybe 1-2% of the population.
“Ironically, my total cholesterol level went under 200 once I started eating eggs every morning about 17 years ago.”
For convenience’s sake, my sister started eating 2-3 eggs for breakfast nearly 30 years ago. Her physician frowns upon it, but admits her blood work is excellent.
She has never gained weight and doesn’t benefit from cutting carbs. I’m more of an intermittent fasting fan than a keto person, but the two go well together. I’ve struggled with weight my entire life - was a VERY fat kid - but 9 months into a somewhat keto-ish food selection with intermittent fasting has seen my blood pressure go from 155/110 without medicine & 135/90 with medicine down to 115/75 without medicine. And the downward trend seems to be continuing.
Add in 35 lbs of weight loss and I’m happy.
155/110 to 115/75.
WHY WOULD I EVER GO BACK?
Gluconeogenesis is apparently demand driven. In other words, glucose is created as needed, not because there is excess substrate (protein) available.
Sadly, the first week on very low carbs IS HELL. Your body, and the entire sugar loving batch of gut bacteria, go through quite the upheaval. But you should have stayed with it, because that is the worst part. After a week, all the cravings and bacteria die off symptoms go away.
Here’s how to get through that first week.
1. Decide what your go to foods will be. Shop and prepare. Ideas: a big tub of cooked yummy treat meat such as bacon ready to warm and eat. A roasted chicken, cooked and sliced or shredded already. High quality sliced sandwich meats. Good quality cheese and shredded cheese and any soft dairy with protein that you love, like plain greek full fat yogurt, ricotta, etc. all these things should be available during any moments of hunger,cravings, or snack time. Combine them with each other, seasonings or fats (butters, creams, olive or coconut oil), and vegetables. Lettuce, cabbage, spinach for wraps, surfaces (like what bread is for), pickles to wrap sliced meats around.
Favorite meats to prepare for meals. Chicken wings, steaks, whatever you love.
For sweet cravings, have lots of cooked greens (spinach, collard, kale, whatever) cooked with salt and garlic and olive oil. This one food kills my sugar cravings and satisfies some other craving that will lead to changing your cravings. Cooked greens with garlic is powerfully satisfying in its own way and helps take away cravings for sugar.
Make nachos with no chips or beans (after a few weeks you might add some beans into your diet as some of your carbs but not week 1). Lots of jalapeños, melted cheeses, guacamole, sour cream, salsa. Eat in bowl with fork or spoon.
Absolutely no fruit, sweet veggies like carrots, breads, tortillas, desserts, or fake sugars. Just salty stuff. Let pickles and bell peppers be your crunch foods.
No dessert or fruit for 6 months. No sweet tasting drinks, no fake sugars or sugars of any kind at all. Water, unsweetened tea or coffee only. The gut bugs respond even to fake sugars to keep your cravings for sugar active. Get rid of that species.
After week one you will start thriving and your gut bugs will change their populations. The species you will now have will not crave sugary junk. They will crave resistant starches. You can feed them by putting potato starch or inulin powder into water and drinking it. Even a tsp a day is fine at first. You can add the powder to your full fat yogurt too.
This will get you through week 1. Slowly you can add the best resistant starches into your diet as your allotted carbs. Root vegetables with peels will be best to feed those bugs, even white potatoes, but in small quantities. The gut bugs are your digestion, immune system, health, and moods. We need these little guys.
Will you never eat chocolate again?? Nope. I snack on it every day all day. 92%. Anything over 90% is really just a superfood antioxidant. It’s not sweet and to me it’s the most delicious thing. But you have to be off sugar for a long time until you learn to adore it. I do. Anything sweeter than 90% tastes a bit gross to me now.
Good luck. You’ve got this. You will definitely see weight come off even if (women, damn it) it takes a few weeks til the body really gets it on this new way of eating. After 6 months you can add in fruit, 1 serving a day, and still keep losing, but not before then.
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.