For those who are keen on low carb Ketogenic diet, here's a free Kindle cookbook from Amazon U.S store. Its also available for free in Australian Amazon Kindle store as well
AU Link: https://www.amazon.com.au/d/Ketogenic-Diet-Low-Carb-Complete…
I'm grossly overweight from all the Domino pizza deals I've scored on Ozbargain - can this truly help me?
Nope, keto foods are expensive
I guess it's all relative, keto is basically no carbs, carbs are cheap but not so good for you! each body is different, but if you're overweight blame excess carbs!
Yes any low carb diet will help you. Fat does not make you fat, carbs make you fat. Start eating protein and healthy fats. No grains, no fruit (except small amounts of berries) and no starchy vegetables. Your body will thank you.
Are you kidding? Your body will go for fat for energy when in keto but saying fat doesn't make you fat is completely wrong.
I'm no dietician, but excess calories make you fat. If you ate 1000 calories a day made up of carbs only or fat only you would still lose weight. In my experience though, protein/fat will keep you fuller for longer meaning you don't have to eat as often. Top up with green vegetables which have stuff-all calories in them and you can comfortably get by on 1500-1800 cals per day
Not quite true, metabolism is much more complicated than a simple energy equation. Carbs raise blood sugar which raises insulin which affects how your body utilises energy.
Increased insulin affects muscle growth too. With keto your body will deal with energy better and also you don't feel hungry in ketosis.
The knowledge you have displayed is a clear reason why you are not a dietitian
@donkeydoc: fair call; my comment was probably waaay to simplistic, but my point was that someone who simply wants to lose weight (not taking overall health into account) can do so simply by sticking to a calorific deficit. The beauty of a ketogenic diet is that the higher fat and protein levels over a typical low fat high carb diet will keep you fuller for longer with less calories consumed.
@Xastros: yes, but from personal experience, through diet alone, my waist size reduced but my weight did not. my body composition was changing due to ketogenic diet even though I wasn't in a deficit over a 6 month period.
@donkeydoc: If you lost weight you are in a deficit. Maybe your maintenance point changed after adopting the keto diet but if you are losing weight then by definition your body burned more energy than you consumed.
Pretty much all true, but it's worth saying, don't go overboard on the protein, it strains the kidneys.
That's why Keto is a safe low-carb diet, because high fat won't do you any harm.
There are some dangerous low-carb + high protein diets going around.
Thank you, keto has been incredible for me, 7kg in 6 weeks and counting!
Thanks OP!
Cheers. A keto diet has been amazing for me. Lost 12kg in the first few weeks and feel the best that I've felt in my entire life.
12kg? Well done!
Did you use a specific program like the one in the OP?
No program. I found a lot of recipes on dietdoctor.com but mainly just winging it. Also combining with intermittent fasting.
Are you doing 5:2? I've been doing 14 hour fasts (first heard of it from Dr Rhonda Patrick on a Joe Rogan podcast) for over a month and I'm finding it far easier to deal with than 5:2. Finish eating your last meal no more than 10 hours after eating your first. I'm doing it just about every day (13 days a fortnight)
@ebosh: I started with only eating between midday and 10pm, but have moved closer to 1pm-9pm. Some days I will get to 4pm before I get hungry though.
I’m a doctor.
Keto diet is a turning point in global public health. The carb based diet recommendation we are accustomed to is largely wrong.
You can choose to learn more, or you can dismiss it. A lot of people would benefit from learning more.
Great that you are a doctor but with respect, many doctors have not much knowledge about diet. Being a doctor doesn't automatically qualify you as an authority on the subject.
The fact is the long term effects of keto are not known (I do not consider 24 months long term). Especially the effects on cholesterol hyper responders. For a doctor to promote this diet on a widespread scale is not responsible when there is not enough evidence on it's long term safety.
Does it help you lose weight? For sure it does for almost everyone.
Is it safe in the long term for everyone? Unclear
Are there other ways to lose weight? Yes.
Not everyone's body responds the same way to different foods. I eat 400-450 grams of carbs daily and I am pretty lean. Unfortunately my kidneys are not 100% so I can't have a super high protein diet. So it has to be fats or carbs to make up the calories. Have about 100-150g of fats per day, carbs are just much more convenient for me to make up the calories.
Agreed. Everyone needs to do their own research for their own needs.
Thank you. Lost 10kg with Keto based change in my diet. Been little bored with my menu lately so this will hopeful get me back on track.
34kg in and counting on low carb, the shit works and its easy
Lost 20kgs in 4 months. I'm male and 35. First time I've had a 6 pack in my life. Highly recommend people learning to live without carbs and sugar. It's not a diet it's a life style choice.
im planning on starting this. great to hear success like yours. do you use those keto pee sticks to make sure your body is in ketosis?
I do bought 50 for $8 from chemist warehouse. Test once a week, don't need to check everyday
What i've found is everybody is different. I don't stick exactly to the 20g of carbs a day. I alter it depending on readings. i use a freestyle neo blood meter and try to keep my ketones between 1.5 and 3. The pee sticks just tell you if your in ketosis or not , there is many forms of ketosis.
https://ketodietapp.com/Blog/post/2013/11/30/Ketosis-Measuri…
Exercise raises my ketones above the limit so i eat even less carbs on those days .. when its low i go for a 5km walk which usually puts me back in range..
I don't really measure macros anymore as i know the carbs in foods now and can make estimates based on experience. I do eat things that alot of people say i shouldnt. tomatos, onion, pumpkin ect. I just fit it in with other meals for the day. Coffee was hard at first, i now have black with 2 tables spoons of cream. Higher in fat but lower in dairy sugar.
I do look at labels alot, for example Woolies home brand tin tomatos have half the sugar/carbs as the named brands , same with things like passata.
Id advise only looking at weight once a week as weight goes up and down every day due to water. You should measure with a tape the areas of your body where you want to lose fat you'll see that measurement change more than your weight.
Edit: Goolge these Slendier Calorie Clever Noodle Style
Hope that gives some info.
What was your experience at the start? I know that the pseudo-starvation period/transition can lead to some nasty side effects like concentration difficulties, mood lability, fatiguability, headaches etc. Did you find any of this happening? Or did you taper your carbs so that the transition was nice and smooth?
10 days in keto flu hit for about 4 days.. I guess i had planned my start day and i did cut carbs over a week so that probably helped.
I have never been a junk food eater i cooked every night , so just cut out the carbs and went for it..
I'm probably a year in now and would never go back. I sleep less, im more motivated and look a lot healthier.
You don't have to measure ketones in pee… in fact it's pretty unreliable and may make you anxious about tracking useless s**t. Just eat low carb and feel good - lazy keto.
But I love carbs! lol
awesome, thanks.
Another happy keto dieter, so far lost 9kg in 5 weeks with 2 meals intermittent fasting. Mostly winging it but using info from different sources like Reddit, Dr Berg, De Laurer, Wittrock. It's not a struggle eating with keto diet plan once you get over the sugar cravings. Miss fresh bread more than sugar foods.
Would love to get book for more variety but I'm having problems buying this book, in Amazon says "title is not available for purchase" am I doing something wrong?
I've been keto for about 7 months. I just wanted to add that I found the 2ketodudes podcast invaluable in learning and supporting. Keto is amazing.
If you go Keto, pretty much any deals on ozbargain are no good. No pizza, drinks, mcdonald's etc.
Most McDonald's beef burgers aren't too bad without the bun. When I'm stuck for for I get the 2 whoppers with cheese at hungry Jack's with the coupon with no tomato, and extra mayo, throw the buns away and have whopper tacos by folding the meat into a taco, cheap fast and easy.
Correct me if I'm wrong, but aren't there 1000's of free kindle edition books?
Or maybe I should just read
https://www.amazon.com/Ask-Powerful-Questions-Create-Convers…
Or quote Musk…
https://www.amazon.com/Elon-Musk-Entrepreneur-Exciting-Extra…
Or shutup and have a smoothie…
https://www.amazon.com/Smoothies-Energy-Happiness-JR-Stevens…
Been doing keto for 5 months (not fat, I'm young, lean and maintaining). Went to the doctor yesterday and he had a go at me for high LDL cholesterol, saying I'm clogging my arteries. Meanwhile the Total/HDl and Trigs/HDL ratios were off the charts good and I swear to god this diet has cured my depression.
Probably, but it hasn't been tested yet. When LDL is high and trigs are low it's basically guaranteed to be majority large, fluffy particles.
I've been reading up and I'm not too worried about high LDL in the absence of other metabolic disorders. Though I'm going to reduce dairy and saturated fats a little bit and see where that takes me.
I have diagnosed with type 2 diabetes 3 yrs ago. I wasn't obese about 10-12 k.g over weight. After years of eating bread, pizza, pasta, rice, ice cream, pies even in moderation, metabolic diseases got me. I was put on Metformin, sugar lowering drug in the blood. I joined a gym, exercised 3 times a week, cut all sugary snacks. Still after two years my H1AC around 6.5 (blood glucose level for 3 mohts 5.5 is better, under 5 is best). My GP was going to increase it by another 1000 mg. but I decided to see if there'another way to get it reduced. I found ketogenic diet last November. I did 30 days of adapting, lost 15 k.g of my fat, my blood glucose level went down to 4.5. Had I known this before I joined the gym It would have saved me $100's of memberships & unnecessary running on a treadmill like a hamster. My GP was surprised to hear I got rid of my diabetes. Occasionally I eat processed foods like pizza & ice creams. I no longer have craving for such foods but I have to endure society norms of going to the family gathering etc.. My GP is alarmed as I eat gobs of coconut oil, milk, & other healthy fats. They are concerned about my LDL's wants me off the keto diet.I stay in ketosis according to my blood glucose monitor. I also have no desire to eat every 4 hrs during the day. My cravings for chocolates, ice crams are gone. Great on the wallet for having to buy all the processed foods. I also saved Australian Medicare system $4500 per year as a diabetic patient.
https://www.youtube.com/watch?v=UgE2IdL6tMw
I heard Metformin is a life extender even in those without diabetes.
Why is everyone trying to lose weight? I've been forever trying to gain weight (unsuccessfully). Would a keto diet be right for me?
Probably. Keto is advantageous because it reduces your appetite and keeps you full. It also makes it pretty hard to snack or eat out so you end up eating home cooked healthier stuff. It also shows pretty fascinating hormone, longevity and neurological benefits but that's a bit more experimental.
ah woops I thought you said lose weight
I don't know about building weight but people do manage it on keto. It's pretty easy to eat excess calories by mindlessly snacking on almonds. See Dr Dom D'agostino for a lot of keto exercise info.
No. Well, yes, if you eat a lot of calories. But no because part of the keto diet is that you dont feel like eating a lot of calories because the fats/protein fill you up
add in peanut butter and coconut fat and some other stuff. Any bodybuilder forum will have tips on how to up the calories (drinking them is a good way - or an easy way. Also a tip for those trying to lose weight, watch what you drink)
Look like it expired.
OzB really needs an expiry time for US deals to be set to the end of the US day. This is the second amazon free book in a week that I've opened on the expiry date but missed by an hour or two.
Serious question. How does keto allow you to get the required 25+g of fibre per day to support intestine health and your immune system?
Fibre in avocados, spinach, broccoli, etc.
What is the allowed level of carbohydrates though? 20g? If so, unless more than 100% of your carbohydrates are fibre, you'd still be missing out? Not trying to be annoying, I'm genuinely curious.
Fibre does not count towards carb total
@mikeford81: OK, that's good to know. Usually on food labels, fibre is listed as a subset of carbohydrate so it's a bit trickier to separate the two, especially given that websites like myfitnesspal group fibre under the carbs umbrella since they are just following food labels. I had this issue when I was taking psyllium husk daily and my food tracking app was counting that as carbs when it was almost entirely fibre.
@Zenyatta: That is where you fall into the net carb discussion. Australian Labels seperate this so you only need to keep an eye on total carbs, whereas my MFP (myfitnesspal) depending on what you choose (easier to search for food including "net carbs" on the end) or deduct all fibre from the carb amount.
Cheers! Keto has been great for me so far!