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So for those of you that are familiar, I am starting a High Fat Low Carb Ketogenic diet. So far I am about 24 hours into it. I'm feeling okay, but I just did some cardio on the stationary bike and about 30 minutes later I had a very slight nose bleed while drinking my protein shake.
Am I okay? I want to try out the diet because my brother is doing it too and some people swear by it, but I just want to make sure I am keeping healthy. Also, what should i eat/drink before and after a workout? Tomorrow I am going to the gym with my friend (every other day) and the days between I am doing HIIT Cardio.
Any feedback is greatly appreciated.
 
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stop the diet immidiately, and go to the gym every single day and the bleeding will stop... yes i am a doctor
/endtroll
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I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once.
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Of course, do your own research, this is my opinion only based on what i've read/seen/heard etc. and should be taken with a pinch of salt
IMO, ketogenic diets work not through ketosis, but because people on the diets seem to be able to follow the simple rule of eating less calories than they consume, since low carb diets generally contain more protein which is a filling substance than carb.
These kind of diets discourage snacking, and encourage big meals which are ideal for weight loss (NOT weight gain) as larger, less frequent meals help the feeling of fullness and reduction in appetite.
Of course, this means the actual content of a ketogenic diet is fairly pointless. I think the actual caloric burn from ketosis is extremely small (<50 calories a day, or maybe even less) and is not scientifically supported as helping weight loss
If you find however, eating a high protein based diet which avoids most carbs (as many carbs we commonly consume are sugar based which is not very filling and extremely high on calories) will reduce the amount of calories you consume (and at the same time, hopefully cutting a lot of sugar out of your diet) then certainly go for it
However i wouldn't PERSONALLY stick steadfast to ketogenic rules as the diet itself is not based on science, it simply works through correlation to good dietary practise
Theres nothing wrong with eating some rice, some pasta etc.
Just don't consume huge amounts of soda (bad) sugary cereals (bad) chocolate/sweets (sugar - again bad)
And don't go overboard on the fat/protein just because you feel you have to. Understand that high protein content tends to make you feel more full aswell as the lifestyle of doing excercise + eating full meals.
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On March 06 2013 05:35 MtlGuitarist97 wrote:
I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once.
I don't mean to sound high and mighty, but I just had to address one misconception. Protein is most certainly not "the most efficient source of energy that you can get", or else keto diets would not be so effective when it comes to weight loss. It is precisely the inefficiency of the body's change from carbs to proteins as primary energy source that motivates the shedding of fat. You are right on with micro nutrients though; it is very easy to miss out on important vitamins/minerals with a keto diet, so make sure you are keeping track.
OP, how "keto" is your diet going to be? I only ask because many people think that a keto diet simply means very low carbs and high protein, when in reality it refers to the coming about of a state of ketosis, which is a pretty dramatic thing to undergo. If you are truly restricting carbs enough to begin the process, then I would pick up some Ketostix; otherwise, it can be all too easy to enter ketoacidosis and not know before very unpleasant symptoms arrive. Just piss on the strips daily and they will tell you how many ketone bodies are in your urine; keeping your ketone levels within a certain threshold is key to making a proper keto diet to work.
My advice? Skip the keto. Just restrict carbs, make sure you eat under daily maintenance, and get some good daily/semi-daily exercise. In any case, good luck 
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Awesome thanks so much for the help guys. I really really really appreciate it. I'm going to probably try "strict" keto for a week, see how it goes, and if I feel wrong or if it just doesn't feel practical, ill go back to cal in < cal out.
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On March 06 2013 05:50 farvacola wrote:Show nested quote +On March 06 2013 05:35 MtlGuitarist97 wrote:
I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once. I don't mean to sound high and mighty, but I just had to address one misconception. Protein is most certainly not "the most efficient source of energy that you can get", or else keto diets would not be so effective when it comes to weight loss. It is precisely the inefficiency of the body's change from carbs to proteins as primary energy source that motivates the shedding of fat. You are right on with micro nutrients though; it is very easy to miss out on important vitamins/minerals with a keto diet, so make sure you keeping track. OP, how "keto" is your diet going to be? I only ask because many people think that a keto diet simply means very low carbs and high protein, when in reality it refers to the coming about of a state of ketosis, which is a pretty dramatic thing to undergo. If you are truly restricting carbs enough to begin the process, then I would pick up some Ketostix; otherwise, it can be all too easy to enter ketoacidosis and not know before very unpleasant symptoms arrive. Just piss on the strips daily and they will tell you how many ketone bodies are in your urine; keeping your ketone levels within a certain threshold is key to making a proper keto diet to work. My advice? Skip the keto. Just restrict carbs, make sure you eat under daily maintenance, and get some good daily/semi-daily exercise. In any case, good luck
My diet consists of like 30-35g carbs, rest protein/"good" fats. Again, I'm only on day 2 so I have yet to have much experience with the diet. Today I woke up, had 2 medium eggs with 4 slices of turkey bacon. I then had a protein shake about 2 hours later, worked out, and drank lots of water. For dinner in about 2 hours I'm going to be having pan-seared salmon with broccoli. no rice. Later after dinner I will more than likely have a snack or two of cheese and maybe some almonds (low sodium type)
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On March 06 2013 05:56 Neo_Joe wrote:Show nested quote +On March 06 2013 05:50 farvacola wrote:On March 06 2013 05:35 MtlGuitarist97 wrote:
I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once. I don't mean to sound high and mighty, but I just had to address one misconception. Protein is most certainly not "the most efficient source of energy that you can get", or else keto diets would not be so effective when it comes to weight loss. It is precisely the inefficiency of the body's change from carbs to proteins as primary energy source that motivates the shedding of fat. You are right on with micro nutrients though; it is very easy to miss out on important vitamins/minerals with a keto diet, so make sure you keeping track. OP, how "keto" is your diet going to be? I only ask because many people think that a keto diet simply means very low carbs and high protein, when in reality it refers to the coming about of a state of ketosis, which is a pretty dramatic thing to undergo. If you are truly restricting carbs enough to begin the process, then I would pick up some Ketostix; otherwise, it can be all too easy to enter ketoacidosis and not know before very unpleasant symptoms arrive. Just piss on the strips daily and they will tell you how many ketone bodies are in your urine; keeping your ketone levels within a certain threshold is key to making a proper keto diet to work. My advice? Skip the keto. Just restrict carbs, make sure you eat under daily maintenance, and get some good daily/semi-daily exercise. In any case, good luck My diet consists of like 30-35g carbs, rest protein/"good" fats. Again, I'm only on day 2 so I have yet to have much experience with the diet. Today I woke up, had 2 medium eggs with 4 slices of turkey bacon. I then had a protein shake about 2 hours later, worked out, and drank lots of water. For dinner in about 2 hours I'm going to be having pan-seared salmon with broccoli. no rice. Later after dinner I will more than likely have a snack or two of cheese and maybe some almonds (low sodium type)
If you don't mind me asking, what is your weight and roundabout daily caloric maintenance? I ask because those numbers are going to determine at what carb consumption threshold you begin ketosis. 30-35g is probably pretty damn close, but you gotta try and be as precise as possible with this.
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Edit: Nvm, I misread what you wrote.
I worded that poorly. I shouldn't have said most efficient; I actually meant that it was the most efficient in terms of eating, feeling full, and losing weight, not that it's the quickest to be burned.
We actually meant the same thing except I worded mine poorly, lol. Carbohydrates are the first form of energy to be broken down. I didn't mean that the protein was broken down efficiently, I was more talking about that you could eat less calories of it and feel as full as the carbs would make you.
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On March 06 2013 06:03 MtlGuitarist97 wrote:Show nested quote +On March 06 2013 05:50 farvacola wrote:On March 06 2013 05:35 MtlGuitarist97 wrote:
I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once. I don't mean to sound high and mighty, but I just had to address one misconception. Protein is most certainly not "the most efficient source of energy that you can get", or else keto diets would not be so effective when it comes to weight loss. It is precisely the inefficiency of the body's change from carbs to proteins as primary energy source that motivates the shedding of fat. You are right on with micro nutrients though; it is very easy to miss out on important vitamins/minerals with a keto diet, so make sure you are keeping track. OP, how "keto" is your diet going to be? I only ask because many people think that a keto diet simply means very low carbs and high protein, when in reality it refers to the coming about of a state of ketosis, which is a pretty dramatic thing to undergo. If you are truly restricting carbs enough to begin the process, then I would pick up some Ketostix; otherwise, it can be all too easy to enter ketoacidosis and not know before very unpleasant symptoms arrive. Just piss on the strips daily and they will tell you how many ketone bodies are in your urine; keeping your ketone levels within a certain threshold is key to making a proper keto diet to work. My advice? Skip the keto. Just restrict carbs, make sure you eat under daily maintenance, and get some good daily/semi-daily exercise. In any case, good luck Proteins might not be the most efficient in terms of energy that you'll get immediately when considering ATP, but they'll make you feel the most full and aren't so easily broken down like monosaccharides and any other refined carbs. But other than that, I would have to agree. I'm probably misinformed or something, but that's at least what I learned in Bio and haven't really seen anything to prove it otherwise.
Well yeah, I think we are more speaking in terms of different standards. In terms of explicit biochemistry, protein has the most "value", but in terms of applied biochemistry relative to how present day humans digest food, carbs have the most "value". We can both be right
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On March 06 2013 06:06 farvacola wrote:Show nested quote +On March 06 2013 06:03 MtlGuitarist97 wrote:On March 06 2013 05:50 farvacola wrote:On March 06 2013 05:35 MtlGuitarist97 wrote:
I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once. I don't mean to sound high and mighty, but I just had to address one misconception. Protein is most certainly not "the most efficient source of energy that you can get", or else keto diets would not be so effective when it comes to weight loss. It is precisely the inefficiency of the body's change from carbs to proteins as primary energy source that motivates the shedding of fat. You are right on with micro nutrients though; it is very easy to miss out on important vitamins/minerals with a keto diet, so make sure you are keeping track. OP, how "keto" is your diet going to be? I only ask because many people think that a keto diet simply means very low carbs and high protein, when in reality it refers to the coming about of a state of ketosis, which is a pretty dramatic thing to undergo. If you are truly restricting carbs enough to begin the process, then I would pick up some Ketostix; otherwise, it can be all too easy to enter ketoacidosis and not know before very unpleasant symptoms arrive. Just piss on the strips daily and they will tell you how many ketone bodies are in your urine; keeping your ketone levels within a certain threshold is key to making a proper keto diet to work. My advice? Skip the keto. Just restrict carbs, make sure you eat under daily maintenance, and get some good daily/semi-daily exercise. In any case, good luck Proteins might not be the most efficient in terms of energy that you'll get immediately when considering ATP, but they'll make you feel the most full and aren't so easily broken down like monosaccharides and any other refined carbs. But other than that, I would have to agree. I'm probably misinformed or something, but that's at least what I learned in Bio and haven't really seen anything to prove it otherwise. Well yeah, I think we are more speaking in terms of different standards. In terms of explicit biochemistry, protein has the most "value", but in terms of applied biochemistry relative to how present day humans digest food, carbs have the most "value". We can both be right
Lol I edited my post because I realized that I had just misread what you wrote. I don't think we were actually disagreeing, I think we just had a misunderstanding lol.
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On March 06 2013 05:59 farvacola wrote:Show nested quote +On March 06 2013 05:56 Neo_Joe wrote:On March 06 2013 05:50 farvacola wrote:On March 06 2013 05:35 MtlGuitarist97 wrote:
I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once. I don't mean to sound high and mighty, but I just had to address one misconception. Protein is most certainly not "the most efficient source of energy that you can get", or else keto diets would not be so effective when it comes to weight loss. It is precisely the inefficiency of the body's change from carbs to proteins as primary energy source that motivates the shedding of fat. You are right on with micro nutrients though; it is very easy to miss out on important vitamins/minerals with a keto diet, so make sure you keeping track. OP, how "keto" is your diet going to be? I only ask because many people think that a keto diet simply means very low carbs and high protein, when in reality it refers to the coming about of a state of ketosis, which is a pretty dramatic thing to undergo. If you are truly restricting carbs enough to begin the process, then I would pick up some Ketostix; otherwise, it can be all too easy to enter ketoacidosis and not know before very unpleasant symptoms arrive. Just piss on the strips daily and they will tell you how many ketone bodies are in your urine; keeping your ketone levels within a certain threshold is key to making a proper keto diet to work. My advice? Skip the keto. Just restrict carbs, make sure you eat under daily maintenance, and get some good daily/semi-daily exercise. In any case, good luck My diet consists of like 30-35g carbs, rest protein/"good" fats. Again, I'm only on day 2 so I have yet to have much experience with the diet. Today I woke up, had 2 medium eggs with 4 slices of turkey bacon. I then had a protein shake about 2 hours later, worked out, and drank lots of water. For dinner in about 2 hours I'm going to be having pan-seared salmon with broccoli. no rice. Later after dinner I will more than likely have a snack or two of cheese and maybe some almonds (low sodium type) If you don't mind me asking, what is your weight and roundabout daily caloric maintenance? I ask because those numbers are going to determine at what carb consumption threshold you begin ketosis. 30-35g is probably pretty damn close, but you gotta try and be as precise as possible with this.
Sorry I should've added that. I started eating healthy 3 weeks ago and was 270. I'm now 261. My roundabout is about 2450 cals. I'm 20 years old, male, 5'11"
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I've done keto before and it is definitely effective. Make sure you swing by the subreddit, but beware of zealots. gl m8
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On March 06 2013 06:08 Neo_Joe wrote:Show nested quote +On March 06 2013 05:59 farvacola wrote:On March 06 2013 05:56 Neo_Joe wrote:On March 06 2013 05:50 farvacola wrote:On March 06 2013 05:35 MtlGuitarist97 wrote:
I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once. I don't mean to sound high and mighty, but I just had to address one misconception. Protein is most certainly not "the most efficient source of energy that you can get", or else keto diets would not be so effective when it comes to weight loss. It is precisely the inefficiency of the body's change from carbs to proteins as primary energy source that motivates the shedding of fat. You are right on with micro nutrients though; it is very easy to miss out on important vitamins/minerals with a keto diet, so make sure you keeping track. OP, how "keto" is your diet going to be? I only ask because many people think that a keto diet simply means very low carbs and high protein, when in reality it refers to the coming about of a state of ketosis, which is a pretty dramatic thing to undergo. If you are truly restricting carbs enough to begin the process, then I would pick up some Ketostix; otherwise, it can be all too easy to enter ketoacidosis and not know before very unpleasant symptoms arrive. Just piss on the strips daily and they will tell you how many ketone bodies are in your urine; keeping your ketone levels within a certain threshold is key to making a proper keto diet to work. My advice? Skip the keto. Just restrict carbs, make sure you eat under daily maintenance, and get some good daily/semi-daily exercise. In any case, good luck My diet consists of like 30-35g carbs, rest protein/"good" fats. Again, I'm only on day 2 so I have yet to have much experience with the diet. Today I woke up, had 2 medium eggs with 4 slices of turkey bacon. I then had a protein shake about 2 hours later, worked out, and drank lots of water. For dinner in about 2 hours I'm going to be having pan-seared salmon with broccoli. no rice. Later after dinner I will more than likely have a snack or two of cheese and maybe some almonds (low sodium type) If you don't mind me asking, what is your weight and roundabout daily caloric maintenance? I ask because those numbers are going to determine at what carb consumption threshold you begin ketosis. 30-35g is probably pretty damn close, but you gotta try and be as precise as possible with this. Sorry I should've added that. I started eating healthy 3 weeks ago and was 270. I'm now 261. My roundabout is about 2450 cals. I'm 20 years old, male, 5'11"
Ok, in that case, I'd say do your absolute best to stay under 30g of carbs for maximum effectiveness. In any case, let us know how it goes. That first day your sweat starts smelling weird is pretty surreal lemme tell you
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On March 06 2013 06:16 Gescom wrote:
I've done keto before and it is definitely effective. Make sure you swing by the subreddit, but beware of zealots. gl m8
yea i checked it out, it's pretty nice
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On March 06 2013 06:17 farvacola wrote:Show nested quote +On March 06 2013 06:08 Neo_Joe wrote:On March 06 2013 05:59 farvacola wrote:On March 06 2013 05:56 Neo_Joe wrote:On March 06 2013 05:50 farvacola wrote:On March 06 2013 05:35 MtlGuitarist97 wrote:
I personally think it's hard to stick to the keto diet. It can be effective, but so can any diet when kcal in < kcal out.
Really, the most important things for you to consider are if you're getting enough nutrients. Carbs aren't vital to live, but you do need a good amount of protein to feel "good" (protein is the most efficient source of energy that you can get) and you need to make sure you're getting a balanced set of vitamins (A, B, C, D, K, etc.), as well as Omega 3, 6, and 9 fatty acids.
If you're going to be successful with your training at the gym, you should have a decently mapped out plan of what you're going to do. If you're inexperienced in the gym, spend most of your time just learning how to use the exercises with correct form and letting your body adjust. Don't try to lift heavy all at once, and get used to feeling sore. You're going to feel sore...very sore. Another thing that I'd recommend is doing pull ups/chin ups as well as dips. Those 3 exercises alone can build your entire upper body effectively and have a huge ceiling for you to reach (once they become easy for you, you can add weight, do them faster, do high repetitions in a set, etc.).
I'd recommend taking a look at the TL Health and Fitness forums as well, as their are a lot of people that know a ton about fitness and nutrition there. Good luck with the diet, it can be hard to change your lifestyle. If you find it too hard, just make small adjustments instead of everything at once. I don't mean to sound high and mighty, but I just had to address one misconception. Protein is most certainly not "the most efficient source of energy that you can get", or else keto diets would not be so effective when it comes to weight loss. It is precisely the inefficiency of the body's change from carbs to proteins as primary energy source that motivates the shedding of fat. You are right on with micro nutrients though; it is very easy to miss out on important vitamins/minerals with a keto diet, so make sure you keeping track. OP, how "keto" is your diet going to be? I only ask because many people think that a keto diet simply means very low carbs and high protein, when in reality it refers to the coming about of a state of ketosis, which is a pretty dramatic thing to undergo. If you are truly restricting carbs enough to begin the process, then I would pick up some Ketostix; otherwise, it can be all too easy to enter ketoacidosis and not know before very unpleasant symptoms arrive. Just piss on the strips daily and they will tell you how many ketone bodies are in your urine; keeping your ketone levels within a certain threshold is key to making a proper keto diet to work. My advice? Skip the keto. Just restrict carbs, make sure you eat under daily maintenance, and get some good daily/semi-daily exercise. In any case, good luck My diet consists of like 30-35g carbs, rest protein/"good" fats. Again, I'm only on day 2 so I have yet to have much experience with the diet. Today I woke up, had 2 medium eggs with 4 slices of turkey bacon. I then had a protein shake about 2 hours later, worked out, and drank lots of water. For dinner in about 2 hours I'm going to be having pan-seared salmon with broccoli. no rice. Later after dinner I will more than likely have a snack or two of cheese and maybe some almonds (low sodium type) If you don't mind me asking, what is your weight and roundabout daily caloric maintenance? I ask because those numbers are going to determine at what carb consumption threshold you begin ketosis. 30-35g is probably pretty damn close, but you gotta try and be as precise as possible with this. Sorry I should've added that. I started eating healthy 3 weeks ago and was 270. I'm now 261. My roundabout is about 2450 cals. I'm 20 years old, male, 5'11" Ok, in that case, I'd say do your absolute best to stay under 30g of carbs for maximum effectiveness. In any case, let us know how it goes. That first day your sweat starts smelling weird is pretty surreal lemme tell you
Yeah I noticed that today lol. I'll keep you guys updated
Here's my youtube which I VLOG on too http://www.youtube.com/user/JoesLosses
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Keto diets don't work unless you do it for months. Most people (like me) didn't/won't make it past the first week or so. You benefit if you can last long enough to make it a daily thing. If you quit too early though, all you did was starve yourself and you will gain everything back plus more.
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What pisses me off about keto diet, or any diet including tons of proteïn is that they fail to note that this burns through your kidneys at a rapid rate. Kidneys need to get all that extra proteïn out of your body again you know, they are working in overdrive and you only have two of them.
Just eat normal meals and make sure its as previously posted: kcal in < kcal out.
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I was on a ketogenic diet because of a weight loss bet I had made with some friends. Two months to lose 7kg's (74 -> 67) and I successfully did it with a calorie deficit ketogenic diet. I also lifted 3-4 times a week along with a few sessions of cardio. To make a ketogenic diet work, you'll need to track your macros and your calorie intake. I was eating less than 5% carbs per day on a 1500 calorie daily intake. I recommend downloading a program like calorieking to track exactly what you eat. Don't count the calories you burn during excercise - you'll only end up using it as justification to eat more than your calorie intake.
My advice is to try it for a few weeks and see how you feel. If you're not enjoying it you should seek out another diet. Keto is great for weight loss but after two months of no carbs, I was craving pasta and sugar bad - it wasn't a lifestyle I could continue for an extended period of time. Other options you have are carb cycling on a keto diet or intermittent fasting on a calorie deficit diet. I'm currently eating whatever I want on about 2500 calories a day maintaining 69kg's. You should check out the bodybuilding forums, there are heaps of people who will give you great advice there, they can even help you draft dieting menus and exercise regimes.
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I have a question, after I hypothetically lose the weight I want off and go back to a normal diet, but still eating healthy, will I end up gaining the weight back because I'd be reintroducing carbs?
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Hyrule19150 Posts
yep
I've been on a keto diet since Jan 1, down 35lbs (yeahhhh)
You can eat some insanely delicious things (cheese stuffed chicken wings wrapped in bacon) just fine, btw
Anyway, a lot of the advice I've gotten from others experienced with the diet about exercise has been that cardio isn't so great and resistance/weights are much better. I waited about a month before I started doing cardio and aside from an abnormally dry mouth it hasn't been too bad. I definitely recommend not starting both keto and exercise at the same time. At the very least, wait until you get through the keto flu.
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On March 06 2013 09:29 Neo_Joe wrote:
I have a question, after I hypothetically lose the weight I want off and go back to a normal diet, but still eating healthy, will I end up gaining the weight back because I'd be reintroducing carbs?
The basic rule is calories in = calories out for maintenance. Once you've lost the weight and you go back to a normal diet, you shouldn't be gaining weight if the daily calorie intake = calorie output. I don't exactly remember the science but I was slowly phasing in carbs towards the end of my ketogenic diet - it wasn't a simple matter of 'hurrah, time to destroy carbs again'. Your metabolism also plays a huge role in dieting: I made the mistake of suddenly cutting like 500-700 calories off my usual daily intake and as a result, my metabolism suffered at the end of my diet and I was gaining weight back even though I was eating under the recommended daily calorie intake for maintenance. Slowly shave off say 50 calories (not sure of the exact number) per week until you hit your targeted deficit calorie intake to ensure your metabolism doesn't suffer. Towards the end of your diet I would start slowly phasing in carbs day by day and up'ing your calorie intake slowly. Don't jump from say 1500 calories -> 2xxx (whatever your ideal calorie intake is for your height/weight/body fat%) calories, slowly add calories and make sure you're still maintaining your ideal weight.
In fact, just read Layne Norton articles regarding dieting and stop asking advice from amateurs like me in starcraft forums. And yeah, ketogenic diets are great for the first few weeks (think bacon wrapped anything) but you'll get sick of it sooner or later haha.
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On March 06 2013 10:21 tofucake wrote:
yep
I've been on a keto diet since Jan 1, down 35lbs (yeahhhh)
You can eat some insanely delicious things (cheese stuffed chicken wings wrapped in bacon) just fine, btw
Anyway, a lot of the advice I've gotten from others experienced with the diet about exercise has been that cardio isn't so great and resistance/weights are much better. I waited about a month before I started doing cardio and aside from an abnormally dry mouth it hasn't been too bad. I definitely recommend not starting both keto and exercise at the same time. At the very least, wait until you get through the keto flu.
I've been doing cardio for ~4 weeks now every other day. Now on the off days of cardio I'm filling it in with weights at the gym with my buds. My body can handle it, it's okay to do right?
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If your body isn't screaming at you, you are okay.
I'm pretty much against 'diet', just follow one simple rule and you'll be golden: EAT REAL FOOD (here's a link: http://web.archive.org/web/20100505050501/http://www.fitnessspotlight.com/2008/6/4/nutrition-101-the-one-rule-to-remember/)
'Real food' will often equate to a much lower processed carb intake, which generally means lower carb overall.
Let’s keep it simple: Eat real foods, preferably in their natural state. I think it’s pretty easy to figure out what is “food” and what isn’t. A few things to remember:
Food grows and dies. It isn’t created.
Food rots, wilts, and becomes generally unappetizing, typically rather quickly.
Food doesn’t need an ingredient label (and probably isn’t in a package either).
Food doesn’t have celebrity endorsements.
Food doesn’t make health claims.
Let’s give some foods this simple test and see if we should eat them:
Broccoli - Most certainly a real food
Steak - Deliciously real food, straight off the cow
Oreo cookies - Hold while I read the ingredients. Are you serious?
Eggs - Bingo
Walnuts - Check
Spaghetti - I don’t recall seeing a spaghetti tree on my last hike
Pop-Tarts - Just seeing if you’re paying attention
Pasteurized/Homogenized Milk - Nope, not in its natural state
Raw Milk - Yep, real food, naturally
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On March 06 2013 10:43 Cambium wrote:If your body isn't screaming at you, you are okay. I'm pretty much against 'diet', just follow one simple rule and you'll be golden: EAT REAL FOOD (here's a link: http://web.archive.org/web/20100505050501/http://www.fitnessspotlight.com/2008/6/4/nutrition-101-the-one-rule-to-remember/)'Real food' will often equate to a much lower processed carb intake, which generally means lower carb overall. Show nested quote +
Let’s keep it simple: Eat real foods, preferably in their natural state. I think it’s pretty easy to figure out what is “food” and what isn’t. A few things to remember:
Food grows and dies. It isn’t created.
Food rots, wilts, and becomes generally unappetizing, typically rather quickly.
Food doesn’t need an ingredient label (and probably isn’t in a package either).
Food doesn’t have celebrity endorsements.
Food doesn’t make health claims.
Let’s give some foods this simple test and see if we should eat them:
Broccoli - Most certainly a real food
Steak - Deliciously real food, straight off the cow
Oreo cookies - Hold while I read the ingredients. Are you serious?
Eggs - Bingo
Walnuts - Check
Spaghetti - I don’t recall seeing a spaghetti tree on my last hike
Pop-Tarts - Just seeing if you’re paying attention
Pasteurized/Homogenized Milk - Nope, not in its natural state
Raw Milk - Yep, real food, naturally
Sweet, thanks!
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I don't understand this new fad. Haven't starches been the staple of almost every human civilization the world over? Isn't obesity a relatively new phenomenon limited to industrialized, wealthy societies? I would think that high amounts of processed sugars and vegetable oils are more likely culprits than things like rice and potatoes. Add enough dressing and a big soda to something innocuous like a salad, and you can spike the calories to ridiculous levels and not even feel full. Think of traditional asian diets full of rice and noodles, and how rare obesity was.
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Hyrule19150 Posts
It's not a new fad. Doctors have been prescribing a ketogenic diet to treat epilepsy and diabetes for over a century. Starches have only become a major part of the diet in the past couple centuries. For 60,000 years before that humans ate mostly meat and fat.
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I'm pretty sure people have been farming and consuming starches for longer than a couple centuries. Obesity may have seen its rise in only the past few centuries. That doesn't coincide with a sudden shift from meat to starch though.
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More of an issue with overeating versus subsistence farming/hunting. Combined that with processed food is bad for you, and 'real food' has built-in properties that prevent you from overconsuming.
What you get is paleo.
You guys are arguing the same thing.
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Hyrule19150 Posts
On March 06 2013 11:55 Mothra wrote:
I'm pretty sure people have been farming and consuming starches for longer than a couple centuries. Obesity may have seen its rise in only the past few centuries. That doesn't coincide with a sudden shift from meat to starch though.
I didn't say starch was invented a couple centuries ago, said they became a major part of the normal diet.
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A friend of mine did the keto diet; he put a bunch of information on a Google doc for people to see. If you'd like me to grab the link, let me know. He also just made a 5-day meal plan as well for people that are interested in doing what he did.
Took him approximately 9 months? I believe, and he lost about 80 pounds on the keto diet. Went from 260 to 180.
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On March 06 2013 12:20 divito wrote:
A friend of mine did the keto diet; he put a bunch of information on a Google doc for people to see. If you'd like me to grab the link, let me know. He also just made a 5-day meal plan as well for people that are interested in doing what he did.
Took him approximately 9 months? I believe, and he lost about 80 pounds on the keto diet. Went from 260 to 180.
I'd like to see it if you don't mind. As a newcomer to keto, any bit of info helps.
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Here is the first: Link
And here is the recent meal plan that he made: Link
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EPT
