I'm currently at 20% body fat and I've been trying to get my fat content down to 10-12% for that cut look. I've heard the Keto diet to be the most efficient means of reaching weight loss goals. Are there any Australians here who can vouch for this diet? I find it unusual that the diet rotates around eating fatty meats.
Need Opinions on The Keto Diet
MasterNoob on 28/01/2016 - 08:25
Last edited 28/01/2016 - 09:11 by 1 other user
Last edited 28/01/2016 - 09:11 by 1 other user
Comments
I thought 20-25% was the acceptable body fat range? Anything above that number would be obese.
Why go on a regular low-carb diet when I know that I'll have to do ketosis for the last few %s? It seems more time-efficient if I started a keto diet right away.
I mean to say that 20% is high to be utilising that sort of shredding diet. They put you under mental stress and can mess with other bodily processes that I'm unaware of.
In the end, technically all 'diets' are temporary. When you stop you'll just return to the weight you were at depending on how you eat "regularly". In this case, my mates used it just for short term cuts during summer. They wouldn't use it longterm because it's hard to be strictly low carb.
What I was suggesting is to become accustomed to a "regular" eating pattern that lowers your bf% because at 20% it's a lot easier than at 12% where the keto diet can come in handy.
Don't eat McDonalds or Hungry Jacks. Ozbargainers think they're healthy so this is the worst place to get advice about losing weight.
Just eat vegetables, fish, lean chicken and brown pasta. Drink lots of water and go for a run 4 times a week. This is how I lose weight when I need to cut a few kgs.
I went keto for 5 months and dropped from 72 kg to 63 kg. I can recommend it if you can find the time to cook
But it's very difficult to achieve as you constantly keep having to cook for yourself, because while eating out its very unlikely that a restaurant would have a dish that's a combination of high fat and low carb. So that means a lot of preparation is needed — you'll have to cook almost every day or if not, invest in a big freezer so that you can cook in large batches and make your own frozen meals.
My go to meals involved a lot of non starchy veges like eggplant, cauliflower, brocolli, bok choy and mushrooms. Fat sources were bacon and animal fat, non-sugar peanut butter, ordinary butter (salted variety, because you need the sodium) and avocado. Avocado is your best friend!
Don't fall into the trap of eating lousy fatty food like fried stuff. They are laced with bread crumbs = meaning carb. So no things like KFC or vegetable tempura. Bad for you.
I would first visit the /r/keto subreddit and ask for advice. Remember that Keto is low-carb, medium protein and high fat diet.
Keto in a nutshell document
https://docs.google.com/document/d/1gZfJejOM8fJsX1iCilmnpp1q…Hey thanks for the reply! It's just that everything about a Keto diet goes against everything we've been taught in the past. I'll definitely check that subreddit out. I have major concerns that there could be long term damage to my liver since its the organ that makes ketones.
It wasn't until recently that Time published a magazine with giant "Eat butter" printed on the front. (go and read the magazine at a library, it'll blow your mind)
To summarise the magazine: The processed food industry has long had a habit of selling food with 'low fat', '99% fat free' and 'no fat' labels when in truth the fat content wasn't making anyone fat — it was mostly the carb addiction (sugar) that was the culprit. and over-eating in general, since people suck at reading labels and estimating calorie intake.
dietary science has improved over the years. Even now it's still not fully understood, we're still researching on what kinds of foods are good for you, bad for you etc. Sometimes scientific facts can be polluted by business — millions of dollars were invested by tobbaco industries to get doctors to endorse tobacco usage decades ago, and a lot of companies nowadays like dairy wants you to believe that cow's milk is the best source of calcium (reality: it's not).
Been on a keto/Banting diet for 3 months now, lost 3kg. Granted, I was barely 60kg before, so I didn't really have a need to go on it.
Would suggest you buy a book called The Real Meal Revolution for a good bunch of recipes.I've been considering going keto as well (mainly the whole removing processed foods/carbs idea) but concerned that I'm already underweight - is it possible to maintain a a steady weight/bulk up on it?
Sure, just eat more.
EDIT: to clarify, one of the touted benefits of a keto/Banting diet is that your appestat (the part of your brain that controls appetite) begins to function much better - you are more likely to stop eating when you feel full, which is suppressed by a lot of the crap that's available for people to eat.
It follows that if you wanted to gain weight, you'd simply force yourself to eat more.Yeah, while on keto you strangely don't feel the need to 'eat more'. You just stop eating when you feel full, and you can keep losing weight.
At no particular time did I actually feel I had to starve. When people mention 'diet' they think of extreme calorie restriction which leaves you feeling hungry all the time and pining for something to eat, but this doesn't apply to Keto.
I started a modified Atkins eating plan a while back & with exercise lost a LOT of weight & looked/felt fantastic. When you begin, you keep carbs at 20 grams max per day. Not hard to do if you cut out all of the white stuff (sugars, starches).
My main meals were cos salads topped with raw veg, cheeses & creamy dressing (but watch the sugar in those for that initial 10-14 days). I had eggs & bacon/sausage for breakfast, tuna or such for lunch, large salad topped with whatever meat was the main for the family. I snacked on nuts, jerky, & all-bran dry cereal (for the fibre).
It's not difficult to find a meal eating out. Most have salad or meat/veg choices.
Once you are at the weight you want, you can introduce carbs until the point you begin to gain. Cut back until you hit that balance. Your liver will be fine. If you're concerned, have your liver checked beforehand for peace-of-mind.
Don't forget: lots of water, all day long (as with anybody on any eating plan) & exercise.
Good luck & good health!
PS: I kept the weight off until a car accident made it nearly impossible to exercise. I've only gained back some due to that & continue the eating plan as before. It does work. I've been eating this way since 2002.
it's really easy to stick to low carb. My issue is portion size not ingredients.
Unless you are vegetarian? Then it becomes really hardBreakfast - have carbs. Rice, toast or porridge or whatever you like
Lunch and dinner - protein, non starchy vegetables and some good fats
Snacks - nuts.Done.
There's a lot of different diets out there - keto, pale, high fat/low carb, high protein/low fat, intermittent fasting - take your pick.
There was a study done where they looked at all the diets and the people who lost weight all had one thing in common - they were in calorie deficit. They ate less calories than they were using.
So basically there's no such thing as the one true 'perfect diet' so try and find the perfect one for you, what suits you and your habits and tastes!
I have friends that have used the keto diet to cut down for summer. It /does/ work.
However: No offense meant, but 20% is quite high (depending on muscle mass ofc). Generally it is used for the last few %s. At 20% it would be more effective to regulate your eating and exercise instead of trying a strict diet. Most people I know who lose weight through strict diets like keto tend to put it back on quite fast when they stop it because they don't understand nutrition outside of the diet.
Just my opinion.