mce

I lost 28 pounds in 7 days on a Low Carb / High Fat diet...

Then I kept running into study reports like this https://www.webmd.com/heart-disease/...an-early-death

I've increased exercise but am at an impasse....

Should I ditch my KETOGENIC diet and just go PLANT BASED or WHOLE FOODS?

Here's Canada's version of the ideal meal plan (no influence from Food industry) https://food-guide.canada.ca/en/

Who to believe?

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Ferus

28 pounds in 7 days? U be dead negro?

mce

I'm feeling stronger than ever, Brosephus.

There's something about feeding your body off your FAT STORES that unleashes energy. Clean energy at that.

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astronaut x

If you die.... let us know.

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pimpmaster9000

I lost 7866432 pounds in 55 seconds!

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redwhiteandblue

Studies like that are bullshit, be careful who you listen to

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BaldBastard

Tonight I'm having pan cooked duck, I'll roast some lil kipfler potatoes in that rendered duck fat, and before I eat them I will smash them with my fork and add a nice big blob of butter, some sea salt and a good grind of black pepper. Normally I'd have that with salad but tonight its roast veges as that's what's in the fridge.

.. Cholesterol is 4.3 ;)

CurrentlySober

Just eat whatever the fuck you want to eat, when you want to eat it. The trick is to just eat when you are actually hungry as opposed to when the clock says it's meal time, and don't go silly eating huge amounts. Stop eating when no longer hungry - Not keep going until plate is empty.

Doing this means you can have a varied diet, enjoying all the food groups and treats, and you will enjoy yourself. Just dont pig out. Simples...

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adultinnovation

It's physically impossible to lose 27 pounds in 7 days

That was just water weight

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astronaut x

I lost weight by eating right and exercising.

How much harder can it be?

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astronaut x

Na. He didn't lose that.

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LetterTwenty7

Balance is the key. Don't overdo anything.

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CaptainHowdy

. . .

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bronco67

Keto is fucking stupid. Stop that stupid ass shit.

Eat carbs in moderation, proportional to your activity level for the day. I'm ripped at 10% body fat and I eat carbs...I just don't live on them some like people do having pasta and bread all of the time. Actually, the only keto-like thing I do is that I stop buying bread when it's time get lean. If I'm in the gym that day, I have a couple cups of rice. On days when I just take a walk, maybe I watch the carb intake. And sometimes I treat myself. Yesterday I had half a pint of Ben and Jerry's Chocolate Chip Coookie Dough Ice Cream. I looked even leaner when I woke up in the morning.

You keto freaks make me laugh. Enjoy life. Have your carbs.

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CurrentlySober

This is very true. If you keep falling over, its difficult to eat or exercise.

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2 Kings 18:27

bronco67

When someone loses a lot of weight initially like that, they usually don't realize that the real weight loss hasn't actually started yet. A person should look at it more as fat loss instead of weight loss. The body takes time to adapt to the changes you're throwing at it and will try to maintain the state you've been in for a long time. And anything happens too fast won't stay. The body adapts over a longer period of time than a couple of weeks.

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Bladewire

You must have been constipated and took a good 10 lb shit after you started that diet

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bronco67

If you want a great exercise to burn some calories without tapping into muscle like jogging (too much) can do, try loading some weight in a backpack and taking a long walk. I've skipped the gym for two weeks because my shoulder impingement is acting up so I started taking 4 mile walks with a 35 pound kettlebell in a backpack. I've lost a half inch from my waist in those 2 weeks changing nothing else but adding the weighted walks. It's that last bit of fat I'm trying to get rid of and this seems to be helping. I'm ripped everywhere except that pocket at my navel and the little lower back fat. Annoying.

and stop worrying about the scale. Get a tape measure and track the measurement around your waist at your navel (have to go around the love handles). That's the true story of where you are body composition-wise. Weight can be transient and erratic.

My unsolicited fitness advice for the day.

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CaptainHowdy

That is actually a great advice . . .

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tony286

Its not stupid and not everyone is blessed with your genes.

tony286

You lost mostly water and no it wont kill you. Keto isnt new its been around since the 1800's. It also was used and still used on kids with epilepsy before meds were around and for some its still used. And there are a bunch of dead children.

OneHungLo

You lost 4 pounds day for a week straight?

How tall are you and how much do you weigh?

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OneHungLo

We are on the internet Tony

He's probably 19% body fat claiming he's 10.

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bronco67

Here's the last fitness pic I took a few months ago. I'm a little fluffier around the navel now, but this is pretty much around the level of fitness I've maintained for the last 5 years.




As much as you want to believe I fit your image of a liberal weenie, that's just no the case. I would say I can bench press you for reps, but it wouldn't be that many because you're probably in the mid 200's at 5 '5.

And most guys would be happy to be at 19%.

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CaptainHowdy

I hate bench pressing but I'd like to be slightly ripped.

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bronco67

Well if you want tips I'll give 'em.

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pimpmaster9000

Cancer patients wasting away on chemo lose up to 1lb per day...anybody claiming non water weight loss for a prolonged period in the 1lb range is either an ironman competitor or lying...1lb of fat has like 4000+ calories...good luck burning that every day...

CaptainHowdy

Shoot. You're always spot on.

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mce

I'm several weeks in and have managed to keep the weight off...

I don't want to die of a heart attack though.

Vegan IF with 6 hour window for the SAVE?

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bronco67

the key to getting lean is eating less. Everyone knows that. But actually doing it is tough. I have some general rules I follow and some specific practical things I do to help make it easier.

First thing to do is what I mentioned earlier. Stop thinking about it as weight loss. That implies the "loss" is indiscriminate. When the number on the scale goes down, you're losing water, fat and muscle. How you go about it will determine the ratio. If you just do a bunch of cardio and no weight lifting (or some form of resistance training) you can lose just as much muscle as fat. The idea is to focus on losing body fat. You have to hit the weights at least a couple times a week to let your muscles know they're still needed.

As I said, the weighted backpack walks are awesome for burning calories and retaining muscle. Don't jog. It's for suckers.

As far as eating less goes, I'd recommend tracking calories with an app. I used to be into the macro balance and all that, but I've been staying lean by making sure I get enough protein and having a little extra carbs on workout days. I kind of wing it now, but that's because I tracked for so long that I know how many calories I'm eating daily (ballpark).


Your body doesn't make changes based on what you do in a day, so don't drive yourself crazy worrying about messing up. If you look at the 30 days in a month, and the balance of good eating days compared to bad eating days favors the former, then you're on the right track. Actually, when I've been having a good run of eating well and not having ice cream or pizza, I take a deliberate step back and have those things. I've found that constant forward progress is not possible, so I hit pause for a couple of days. When I get back to it, I find that no progress has really been lost in the tape measurement. But I gained a mental release which is important to keep going. Sometimes, I end up being leaner so maybe there's something to be said physiologically as well as psychologically for that spike in calories being good during a diet.


Practical stuff:


1. fasting. This is the number one way for me to eat less. Starting to eat later in the day makes it easier to hit a calorie target. It never fails for me. I don't religiously look at it as "I can't ingest any calories"...I still have creamer in my coffee or might snack on a couple of grapes, but I just don't eat a real meal until the afternoon (the later the better).


2. Chicken or beef broth. One cup contains 15 calories (a little protein too) and makes you feel like you had a meal. If you feel like raiding the kitchen, just have a cup or two to stave off the hunger.

3. Popcorn is my favorite snack to help with hunger. Low in calories.

4. Meal prep. I don't do it as much as I used to, but it's a good way to know exactly how many calories and protein you're consuming. It only takes an hour for me to make 10 meals. I use either ground beef or turkey, frozen vegetables and either rice or sweet potatoes and pack them in the plastic Tupperware containers. Actually, I might start doing it again soon to push past that sub 10% barrier.

If I can think of any other things I'll keep posting here.

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VRPdommy

I would agree.
My bod was about like that till about 3 years ago. Have a minor spare tire.

limit your consumption but with foods you likely like and at least half of them naturally fiber rich to keep the intestinal tract clean.

I try to keep it mixed up for diet. But these are consistent throughout a week.
broccoli, cauliflower, peas oatmeal, eggs
Yes, I do higher carb potato, with skin, normally red skins with a batch of home fries twice a week.
I do pasta quite a bit.
But meat only twice a week. Fat is not fattening. Some level of fats are required for health.

It's not really how much you eat as much as it is how much you eat in proportion to how active you are and how much calorie you burn off in a average day. I eat ice cream 3 times a month.

More often than not, I eat twice a day, rather larger proportions. Against the advice of doctors. But I do drink unusual amounts of coffee. But I'm not suggesting anyone follow either. But I have been pretty much the same since high school. And very active.

When you quit smoking, the weight gain after 30 days is merely the fact you are not burning off calories cleaning all the crap out of your system once most of it has been caught-up. But some do actually eat more. But that is 500-1500 calories a day depending on how much you smoked. To receive a benefit from this, you must quit soon enough or before age 60 as the body gets poor at cleaning up and restoring the natural you.
So, you need to be more active to maintain the same weight level.

I have been surprised over the years that many think they are eating healthy with many salads but fail to account for the junk they put on the salad or many other things.
I might make mac-n-cheese, but I put broccoli and mercury free tuna in with it. Make it like a casserole.

As a young man, I would switch between high carb to high protein foods everyday. but honestly, at my level of physical activity, I don't think it would have mattered much.
I crave carbs. And most often, I forfill that craving with pasta and potato somethings prepared without a bunch of crap in/on them.

All I am saying is watch what you put with those natural good foods and mix-it-up.

Just my thoughts.

CaptainHowdy

That is the core advice. Throught the years Ive seen people stressing out over their workout and their diet with poor results.

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Bryan G

I'm a runner but I'm not doing it to lose weight. I do it because of how i feel afterwards and its great for your Cardiovascular health.

Losing weight is all about what you eat.

CaptainHowdy

You're right, I should never rule out the for-the-fuck-of-it factor.

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bronco67

For me, the problem with running (long distances) is that it makes me mega hungry. When I get home from a long run I eat everything in sight so I just don't do it anymore. There's also some people who think it eats muscle...and that's debatable I guess, but keep in mind you never see any hardcore joggers who look like Chris Hemsworth. I'll choose to walk or sprint.

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CaptainHowdy

As far as I can tell the male runner's physique gets feminized . . .

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bronco67

I saw a quote one time and it's a little extreme, but the guy said "jogging is exercise induced gender re-assignment", or something like that. Not totally true of course, but you're not going to get jacked by running. If anything it's more likely to be the opposite.

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Kittens

Weightloss happens in the kitchen, brosephs.

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PR_Glen

How is it possible that you are always wrong?

Keeping carbs in moderation to match activity keeps your body in a state of KETOSIS and keeps you lean. So you do 'keto' already you are just too stupid to realize it.

The fact you had ice cream the other day and don't have to worry about it is because you are (supposedly) low in body fat already and your metabolism allows for you to be able to balance that. Or even gives you the chance to get back into ketosis faster and helps you with muscle gains. where someone who is, even moderately, overweight would not have that same affect.

btw... get some calipers and throw away your dumb scale.. nobody walks around at 10%, especially not full time mirror watchers...

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PR_Glen

maybe you are just projecting what you want to see instead? not all runners look like marathon champions. get out more...

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wankawonk

Keto is a great way to LOSE weight, for a simple reason:

Your body burns free carbs first, then switches to fat reserves. "keto" is the state, of burning fat reserves.

When your body switches from carbs to fat, it makes you feel very hungry for a little while (30 minutes to a few hours). Think about how a few hours after breakfast, you will feel very hungry for a little while...but if you don't eat, it passes.

That's your body switching to burning fat. Once the switch is made, you feel fine. But during the switch, you feel very hungry.

So, keto is fantastic psychologically for losing weight--you never go through the hunger-inducing switch from free carbs to fats. So you end up eating less, because you feel hungry less often.

As a long-term solution, keto is terrible. It's hard on your body. If you want to be healthy long term, you eat a good mix of unsaturated fats, complex carbs, and complete proteins. It's really very simple.

CaptainHowdy

I just like my advice with a hint of provocation (or "edge" if you prefer it).

When I'm out on my kantian stroll, and at a certain distance, I can't tell if it's a male or a female runner coming my way.

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Kittens

Get 'em Glen.

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bronco67

I used to be into keto a few years ago so it's a subject I know about. Not because I read about it or watched a youtube video...but I was actually peeing on those little strips to check my state every day.

Carbs in moderation is not keto. Being in ketosis is keto. It takes a lot of work to get that pee strip all the way to deep purple.

and I do have calipers...but a tape measure at the waist always tells me where I am fat gain wise. It doesn't tell me a body fat number, but when my waist is 32 and I can see my iliac veins sharply, that means I'm 10% because I've had my BF professionally tested while in the same state.

I also don't walk around at 10% all year, but I spend a few months (during the warmer months) there.

But thanks for always being there to educate me, because you know everything and what the fuck do I know?...I've only been in great shape for several years straight.

Everything I post is based on empirical knowledge. I don't sit around spitting out science because in practice it never seems to pan out the way they say. All I can talk about is what I've experienced.

and when did I mention anything about a scale, other than saying don't use one? I didn't say that exactly, but I think watching your "weight" as a number is counterproductive. Keep your bullshit to yourself.

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mce

I'm surprised at how resilient this lifestyle mod is

Cauliflower crust pizza anyone?

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PR_Glen

if you ditch something that is giving you this much progress because of a random news article i would suggest a therapist instead of rethinking your diet...

The ONLY reason keto gets a bad rap overall by mass markets is because it's unsustainable to the masses as a reasonable food source. In other words, if everyone ate only meat and vegetables our resources would run out and it would be impossible to compensate a mass amount of people living and eating this way. Wheat, starches and sugars can feed the masses by comparison.

Now, that being said, does that make those things healthier for you? No... but they will do all they can to provide you with circumstantial evidence and incomplete studies to talk you out of it. Sweden is one of the few countries who have actually admitted to its people the long known truth. that eating a carb heavy diet is detrimental to health and eating animal fats are not only healthy but down right essential. The growth of disease in older people in the past 30 or longer in western nations are due to them being given super low fat diets for prolonged periods of time. The ones who live at home and ignore those diets are the ones who keep their minds and tend to have less disease. It's simple as that. Does that mean you should start shovelling in the red meat and bacon?? No, that isn't really healthy either, but keto with responsible balance in both meats and vegetables can help with a lot of issues, not only just weight loss.

If you are really that concerned still just cycle off it for a few weeks and start up again. I have always found that changing things up from time to time gets better results long term anyway.

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VRPdommy

I missed this in my original read over.
You are correct. It seems when your body 'thinks' it is staving, it switches modes.
It will change the regulation of your metabolism and adrenaline.

OneHungLo

Nah you're right. "Runners" in the sense that they run 5-7 miles a few times a week do have feminine looking bodies. They usually don't lift weights so they have toned legs and zero upper body muscle. Of course i'm not talking about the guy who casually runs 2-3 miles on off days.

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― Calvin Coolidge

mce

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bronco67

The human body is amazing...and so is that transformation.

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