LCHF or Ketogenic Diet

[Lorenzoid]

The fat replaces the carbs as your energy source.

I would think referring to it as "high" fat might mislead people into, well, gorging. I would think most people can get enough energy from "low-carb, moderate fat." But then, for something to be popularized as a "diet" they have to name it something other than what sounds like common sense.

 

[uncfnp]

I would think referring to it as "high" fat might mislead people into, well, gorging. I would think most people can get enough energy from "low-carb, moderate fat." But then, for something to be popularized as a "diet" they have to name it something other than what sounds like common sense.

I am afraid it really is high fat. Many people following this diet shoot for a percentage somewhere between 65 and 75 for their fat intake (but since fat provides almost twice the caloric energy gram for gram as carbs and protein its not quite as bad as it sounds) That leaves about 5 to 10 for carbs and the rest as protein. This is just an example. Each individual chooses what works best for them. It is one of the reasons I choose to track my macronutrients. And yes, I recommend anyone following this to moniter their bloodwoork including cholesterol levels. But did you know? The body makes cholesterol. It’s just one of the teasons that efforts to limit cholesterol in the diet has proven so unsuccess and why a large percentage of the population is on statins.

So moderate protein (too much protein and it acts as a carb), low but nutrient dense carbs, in the form of low glycemic veggies and berries, and fats primarily from meats, oils, dairy and nuts, although some avoid dairy as well. To me that’s just crazy.

But to do this successfully you really do need to limit the carbs (or calories) or the body uses the carbs (its first choice since it is a quick fix and our bodies are carb junkies) and stores the fat for emergency use.

 

[mcohen1021]

But to do this successfully you really do need to limit the carbs (or calories) or the body uses the carbs (its first choice since it is a quick fix and our bodies are carb junkies) and stores the fat for emergency use.

Well said, you have this down much better than I do. Funny thing at work, 2 of us started this diet, now we have 7 of us doing it...

One coworker who was at 263 comes in telling me “this diet is just not working for me, blah blah blah, I can’t get below 247…”

“Um, and you started this 30 days ago? You lost 16# in 30 days, you’re on a faster pace than I was…” LOL

 

[Eric Sedletzky]

I’ve been through them all.
I settled on eating several small meals a day of a balanced nature.
I eat meat and raw vegetables, eggs are in there, seafood, fruit.
What I curb is a lot of starchy wheat products and mostly sugar.
Processed sugar is your number one enemy.
I don’t worry about oils or fats too much. Olive oil makes my skin oily and keeps it from drying out.
I also keep the alcohol down to a minimum, that will put on weight like crazy!
I love good quality tuna in oil.
I make a lunch salad that I take with me to work. In a bowl, I put quality Tuna in oil (undrained), chopped up celery, cilantro, and squeeze a lime or two into it. Stir it up and eat it straight, no bread.
I eat my beef very rare, almost sushimi - the best way
If I want something sweet I eat a baked sweet potato or a yam. Those can also be sliced and fried in olive oil and garlic.
And a lot of salad with oily dressing.
A glass of wine is fine. It’s pretty hard to live around here and not drink wine once in a while.
I keep salt down too. Too much salt isn’t good.
And then I make sure I drink a lot of water. It’s tough to always remember to do especially in the winter but it keeps your blood clean.

I’ve been on those zero carb high protein high fat diets. It’s hard to break through and get rolling on ketosis, but once you do it great until it back fires.
They are very hard on your kidneys and organs over time with all those ketones.

 

[mcohen1021]

I eat meat and raw vegetables, eggs are in there, seafood, fruit. What I curb is a lot of starchy wheat products and mostly sugar.

FYI - Fruit = high sugar…

Processed sugar is your number one enemy.

Agree – you have to reduce that, but it’s very high in fruits as well.

I also keep the alcohol down to a minimum, that will put on weight like crazy!

A glass of wine is fine. It’s pretty hard to live around here and not drink wine once in a while.

Beer – yes… A full bodied beer can be 14-20 carbs each… Try a Bud Select 55 with a 1/8th slice of lime – 55 calories, 1.5 carbs and 50% of the alcohol content.

Spirits – have ZERO carbs… Drink rum, vodka, whiskey, tequila with a diet zero / carb mixer without fear of overnight weight gain.

Wine – is as high in carbs as a full bodied beer - I drink 5 oz max when I indulge

I love good quality tuna in oil.

More power to ya – Salmon and tuna rank as low as sewer rat and carp to me lol

I make a lunch salad that I take with me to work. In a bowl, I put quality Tuna in oil (undrained), chopped up celery, cilantro, and squeeze a lime or two into it. Stir it up and eat it straight, no bread. [/QUOITE]

Lime juice = carbs, you should limit our intake…

If I want something sweet I eat a baked sweet potato or a yam. Those can also be sliced and fried in olive oil and garlic.

You say you cut out your starches…?

And then I make sure I drink a lot of water.

Good practice – also keeps your stomach full and curbs hunger

I’ve been on those zero carb high protein high fat diets. It’s hard to break through and get rolling on ketosis, but once you do it great until it back fires. They are very hard on your kidneys and organs over time with all those ketones.

None of the above is proven, lots of argument about it anyways.

Ketosis & Kidney Failure

 

[Eric Sedletzky]

FYI - Fruit = high sugar…



Agree – you have to reduce that, but it’s very high in fruits as well.



Beer – yes… A full bodied beer can be 14-20 carbs each… Try a Bud Select 55 with a 1/8th slice of lime – 55 calories, 1.5 carbs and 50% of the alcohol content.

Spirits – have ZERO carbs… Drink rum, vodka, whiskey, tequila with a diet zero / carb mixer without fear of overnight weight gain.

Wine – is as high in carbs as a full bodied beer - I drink 5 oz max when I indulge



More power to ya – Salmon and tuna rank as low as sewer rat and carp to me lol

Spirits have ZERO calories? Ya sure about that?

Whiskey has 105 calories per 1.5 oz jigger. Just alcohol itself (which converts back to sugar once metabilized) will be about 65 calories per oz. of any hard liquor. An ounce is not very much. Pour about three fingers of a spiced rum over ice and you have 300-400 calories.

Cheap American beers, no thanks. Those are up there with sewer rat and carp to me.
I’ll have a glass of my Sonoma County wine, thank you.

Fruit is a lot more than just sugar. First off, the sugar is more complex than white table sugar, plus fruit has all sorts of vitamins and fiber. Many fruits also contain all sorts of cancer fighting compounds that help eliminate free radicals, especially berries. Avacado’s are one of my ultimo favorite fruits and the health benefits and the fats are wonderful. Bananas are high in potassium and the sugars release over time through out digestion so you don’t get spiked.
Your body has to work to actually expell the carbs and nutrients so it’s different from simple sugars that flood your system all at once and wreak havoc on your insulin levels. Why do you think there is such a diabetes epidemic?
Sugary fruits such as super sweet grapes certainly need to be rationed, but they are not white table sugar that has zero nutritional value.

With all the empty calorie processed foods available today, a person could be obesely fat and be starving to death at the same time because they are eating all the wrong things. In this respect a calorie is not just a calorie.

 

[mcohen1021]

Spirits have ZERO carbs? Ya sure about that? Whiskey has 105 caliries per 1.5 oz jigger. Just the alcohol itself (which converts back to sugar once metabilized) will be about 65 calories per oz. of any hard liquor. An ounce is not very much volume wise. Pour about three fingers of a spiced rum over ice and you have 300-400 calories.

Correct – spirits have no carbs. Brandy, tequila, vodka, rum, scotch – All zero.

Low-carb alcohol – the best and the worst drinks - Diet Doctor

yes, they have calories – and believe it or not – I have yet to count calories on this diet. 1 rum drink I put 1.5 oz shot with ~8 oz coke zero sugar… I have not gained an ounce from it.

Cheap american beers, no thanks. Those are up there with sewer rat and carp to me.

^HAHAHAHA Touche’!

Fruit is a lot more than just sugar. First off the sugar is more complex that white table sugar, plus fruit has all sorts of vitamins and fiber. Many fruits also contain all sorts of cancer fighting compounds that help eliminate free radicals, especially berries. Avacado’s are one of my ultimo favorite fruits and the health benefits and the fats are wonderful. Bananas are high in potassium and the sugars release over time through out digestion so you don’t get spiked.

Avocados are good for a keto diet as they are high in fat. Bananas and oranges (especially the juice) are super high in carbs. I’m getting vitamin C via other ways.

Sugary fruits such as super sweet grapes certainly need to be rationed, but they are not white table sugar that has zero nutritional value.

IMO, all fruits need to be rationed. They’re all high in sugars, yes not as bad as table sugar.

With all the empty calorie processed foods available today, a person could be obesely fat and be starving to death at the same time because they are eating all the wrong things. In this respect a calorie is not just a calorie.

Again, you are correct. Once I trained myself to get off the carb fuel, it was not that tough… And believe me, I have not gone hungry since I started 10/12/17.

Best of luck man.

 

[uncfnp]

They are very hard on your kidneys and organs over time with all those ketones

Eric, do you have any evidence of this or can link studies? I looked into this before I started and since and while there is a lot of speculation for such I can find very little solid evidence of damage in healthy individuals. And FWIW there is a mice (yes more mice) study that showed some reversal in kidney damage in mice with induced diabetic nephropathy.

 

[Eric Sedletzky]

Correct – spirits have no carbs. Brandy, tequila, vodka, rum, scotch – All zero.

Low-carb alcohol – the best and the worst drinks - Diet Doctor

yes, they have calories – and believe it or not – I have yet to count calories on this diet. 1 rum drink I put 1.5 oz shot with ~8 oz coke zero sugar… I have not gained an ounce from it.



^HAHAHAHA Touche’!



Avocados are good for a keto diet as they are high in fat. Bananas and oranges (especially the juice) are super high in carbs. I’m getting vitamin C via other ways.



IMO, all fruits need to be rationed. They’re all high in sugars, yes not as bad as table sugar.



Again, you are correct. Once I trained myself to get off the carb fuel, it was not that tough… And believe me, I have not gone hungry since I started 10/12/17.

Best of luck man.

I agree with everything except the hard alcohol. Hard alcohol as it sits in a glass just poured out of the bottle is chemically not really a carb at that point. Alcohol or alcohol sugars DO convert back to carbs when they are metabolized. This is why some people wake up at night after drinking because the alcohol has turned to sugar and it wakes them up. Sugar = carbs. Carbs equal weight gain. Drinkers get fat and bloated very fast. Drinker gut is a very dangerous condition.

Hard liquor has calories.
Calories either come from fat, protein, or carbs.
Which one do you think hard liquor is?

 

[flyboy08]

Good tequila has no sugar