Any experiences with the Keto diet

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September 29, 2019

I'm 6'1" 225lbs, but I want to get to 200 - 205 and my bf% down some. I've seen and heard alot on here and in the media about the keto diet. There's a lot of commercialized and competing material out there with various takes on it. Do you guys have or know of any resources, sites, or books that are reliable? Thanks.

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Title Any experiences with the Keto diet
Author dll142
Upvotes 11
Comments 65
Date 29 September 2019 01:52 PM UTC (1 year ago)
Subreddit askMRP
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[–]FereallyRedHard Core Red24 points25 points  (10 children) | Copy

Keto works,

The pounds melt off.

But it's tough to live with. Carbs are everywhere.

[–]BobbyPeruRed Beret3 points4 points  (9 children) | Copy

So it doesn’t work really... long term

RP is a mindset, and what you eat and lifting are part of the mindset. Keto is a band aid, and once the band aid falls off (eating normally) , The bleeding usually resumes (weight goes back up). I suppose it could work if you’re working on RP, but that’s still rare because guys are pussies for the 1st year or 2 swallowing the pill.

Not the popular opinion, but just what I witness quite a bit

[–]theunconquored2 points3 points  (4 children) | Copy

I’ve been consistent for 2.5 years. It works long term if you’re mentally strong and can stick to what you decide.

[–]BobbyPeruRed Beret1 point2 points  (3 children) | Copy

It works long term if you’re mentally strong and can stick to what you decide.

That’s true of any diet, including lower calories, medium carb.

[–]_zealot_1 point2 points  (2 children) | Copy

But if you cut carbs entirely, your microbiome re-consitutes and you lose the carb cravings.

Whereas if you keep carbs moderate you will continue to stimulate cravings.

[–]BobbyPeruRed Beret1 point2 points  (1 child) | Copy

I find once I cut out sugar, all carb cravings went away

[–]i-am-the-prize0 points1 point  (0 children) | Copy

some of the reading i've been doing --- yeah the gut flora that eat up sugars and carbs vs. a wider mix of 'whole foods' is pretty interesting in how it affects the whole body.

[–]FereallyRedHard Core Red1 point2 points  (3 children) | Copy

I use keto to cut.

The headaches suck but it works. You must be strict, though, otherwise you come out of ketosis and need to start all over again.

[–]BobbyPeruRed Beret3 points4 points  (1 child) | Copy

I use keto to cut. The headaches suck but it works

I use intermittent fasting to cut. No side effects, and I keep all the muscle. To me, a headache is your body telling you something is wrong. When I’m in the middle of an 18 hour fast, I feel so good, it’s almost like a high

[–]InChargeManRed Beret0 points1 point  (0 children) | Copy

You can do both, really if you are keto adapted then intermittent fasting is even easier and more productive. I am not always on keto, but do it regularly enough where I can pretty easily get into it without headaches etc. Usually I will start out full calorie keto for a few days, then start cutting back calories and doing IF, limited eating hours makes it easier. Then when finishing up I'll make sure I bring in plenty of protein as I come out of keto. Seems to work pretty well, is easy, and I think it has other health benefits like improving insulin sensitivity and preventing cancer.

[–]rci220 points1 point  (0 children) | Copy

An impressive trainer once told me to use “carb cycling” to cut instead. Healthier or something.

[–]Iammrp211 points12 points  (7 children) | Copy

Here's the deal. You have a ton of hormones that cause you to burn fuel: aldosterone, cortisol, adrenaline, and noradrenaline... but if only 1 for storage: insulin.

Type 1 diabetics cannot produce insulin. They cannot gain weight no matter how much they eat and without exogenous insulin they die.

The trick of diets like Keto is to take advantage of this fact and minimize the body's insulin. Low insulin low storage.

What causes insulin spikes? Sugar first and foremost. Complex carbohydrates and protein. Refined protein like whey will cause an insulin spike comparable to sugar. But whole protein's impact is minimal. Fat does not cause an insulin response. So the idea with keto is to cut out the biggest contributor to insulin which is carbohydrates.

While keto will absolutely prevent weight gain the catch is it will not necessarily lead to weight loss. You could eat more calories than your body needs on strict keto and because insulin is minimal you will not store the excess calories. But the fact remains in order to lose weight you must burn more calories than you consume.

The other problem with insulin is after it shoves all the nutrients in your cells you are left with low blood sugar and hunger causing you to refeed. Keto solves this problem by minimizing insulin and putting a stop to the hunger/craving cycle. This allows you to have more control over your calories in/calories out. Even though you will not gain on keto you still have to eat less calories than you burn to lose weight. Without cravings Keto makes this easier so people tend to shed the pounds.

Keto works if it's convenient for you. But at the end of the day you still have to eat less calories. Often what people will do is start with keto to jumpstart their diet and eliminate sugar/carbs and then slowly work complex carbs like oatmeal back into the diet. So long as you only eat slow carbs they're not terrible. In fact your brain needs glucose to run properly. It can burn ketones but it's not what it wants. If it has to your body will turn protein into glucose to feed your brain and supply glycogen to your muscles.

IMO it's better to not focus on a specific diet but eliminate sugar and count calories. If you do those two things you'll lose weight. People mess up with keto by eating a ton of fat and can quickly meet their daily calories needs which prevents weight loss.

[–]BackFromTheDeadSoon2 points3 points  (2 children) | Copy

I'm a Type 1 diabetic and I can absolutely gain weight.

[–]Iammrp27 points8 points  (1 child) | Copy

Since you're not dead I'm assuming you take insulin.

Stop taking for a while and see how fast the pounds come off. You may go blind and have to amputate your feet in the process but it's the new diet craze! Type 1 diabetes! Everyone is wanting it.

[–]BackFromTheDeadSoon1 point2 points  (0 children) | Copy

Fair enough.

[–]i-am-the-prize1 point2 points  (0 children) | Copy

a lot of good info at r / keto

it works for some very very well.

[–]amalgamator-4 points-3 points  (2 children) | Copy

Your “science” is bullshit. In every randomized control study Keto showed similar weight loss when calories are controlled. Now maybe hunger and other subjective feeling could be different but rate of fat loss is the same - the insulin myth is just a myth.

[–]Iammrp25 points6 points  (0 children) | Copy

What the fuck are you going on about

[–]InChargeManRed Beret1 point2 points  (0 children) | Copy

Yeah guys, insulin is fake news, doesn't even exist.

[–]vplatt4 points5 points  (0 children) | Copy

/r/keto FTW! Honestly, it's the best resource I've found in terms of getting started. The best thing to do there is read the sidebar; which probably sounds familiar by now.

Honestly, it's not a hard regimen to maintain. You dump the breads, starches, and sugar from your diet and maybe track your grams of carbs/day and then choose how strict you want to be with yourself and whether you'll restrict to =< 20 grams/day, 50, or more.

Downsides of keto? Well, it takes more planning to stay on plan. You WILL lose weight, but you'll find that you'll become more sensitive to sugars and breads especially after a while; see below. That's about it.

Once you're on track with keto, you'll probably find your old hunger pains are a thing of the past. So much so, that it will become easy to combine keto with intermittent fasting (IF) and go to a one meal a day plan (OMAD). This is very easy to do at this point, and the real magic of keto occurs when your eating satiety becomes automatic with your meals. You'll easily restrict total CICO and lose weight without hardly even trying.

Anyway, I recommend it and have made significant progress with it myself.

[–]SteveStJohn5 points6 points  (0 children) | Copy

I know three people who have lost weight, and kept it off. Each of them over two years now, and one for more than 30 years. They are the only three dieters I know that have kept the weight off.

What they have in common is some version of carb restriction/elimination. It appears to be the only thing that works long term.

[–]Non_Merger2 points3 points  (1 child) | Copy

Inadvertently started a keto diet 6 years ago. Lost almost 40 lbs in about 6 months (1-2 lbs/week). It's stayed off without even trying.

The only "hard" part about keto is not eating the garbage fucking food that most people think is normal. "Everything in moderation" got me fat.

I would start with Mark's Daily Apple's 21 day challenge.

[–]average_dudereino2 points3 points  (0 children) | Copy

I started there a couple years ago and it changed my life. Was also around the start of my MAP.

[–][deleted] 7 points8 points  (4 children) | Copy

I really like Dave Asprey and his bullet proof diet with intermittent fasting. I'm 34 and have been under 10% body fat for 7 years.

Keto is really hard to stick to and it can make you feel lethargic without carbs. Depends on your genetics I think. Some love it. Wife just tried for a month and hated it.

[–]BobbyPeruRed Beret2 points3 points  (1 child) | Copy

Yes, I’m a big fan of intermittent fasting. It has kept me in whatever 2 pound range I choose to be in for years. If I’m adding muscle, I’ll eat a ton (clean) on workout days, and then intermittent fast the next day. It’s helped me to put on a solid 10 lbs muscle just in the last year.

It’s also great for cutting if you are into bulking/cutting. I have cut 12 lbs in 5 weeks after bulking and didn’t lose an ounce of muscle by intermittent fasting. If can take you wherever you want to go, and there’s a boatload of benefits from internal organ cleansing, cutting, increased growth hormone, decreased insulin... etc

[–][deleted] 0 points1 point  (0 children) | Copy

Yes sir. I've been doing it for 7 years. Millennial diet, we just don't eat breakfast. I have smaller feed windows which leads to fasted workouts and 14+ hour windows that I don't digest food. As a result, I am lean as fuck while eating anything I want including cookies, ice cream and pizza. I don't do this constantly but I can do it whenever I "want". I don't want to do it too often because I feel sick. Like today. I ate like a fat fuck all weekend and now I am paying for it. My gut is pretty sensitive and my body knows when I am not giving it the shit it needs or giving it shit it doesn't like. I have it down to a perfect bro science now. Probably wouldn't work for other people like it does for me but that is OK. Do whatever works.

[–]dll142[S] 0 points1 point  (1 child) | Copy

My cousin did it and had a lot of success. His wife said it took 10 days for it to kick in. He's 43. He and I use to lift together and he's always been in decent shape and been low body fat when we were younger. I had a decent metabolism most of my life but it's slowed down after turning 40. I'm sure it would work for me, but I'm getting alot of feedback on here saying it's not a permanent solution.

[–][deleted] 2 points3 points  (0 children) | Copy

Life is about balance and Keto doesn't do a great job of that in my opinion. I am from a hippy persuasion so I did an elimination diet. Anything that causes inflammation needs to be rejected. Everyone is a little different, which is why elimination diets are great. You add things in back one by one until you find the bad apple. For me, its cows milk. I can't drink it or I get awful gas and digestive issues. I do OK with gluten in small doses but if I eat a bunch in one day I can get digestive problems too. Gut health is really the critical issue imo. If your gut is doing its job and you eat good food, the chances of you feeling and looking great are dramatically increased.

[–]BobbyPeruRed Beret3 points4 points  (3 children) | Copy

It works short term. But, I know several people who have lost a ton on it and gained it right back when they started eating normally again. You have to change your mindset around eating.

[–]dll142[S] 0 points1 point  (2 children) | Copy

Ok, that's what I thought. It's a weight loss hack. I know my problem of shedding those last 20 lbs is eating, and that I need to form a permanent habit. Thanks for the input.

[–]RoccoPinkman0 points1 point  (0 children) | Copy

I wouldn’t go so far as to say it’s a hack, it works and works well, it just differs person to person. Some can keep it up and love it some can’t. I lost a lot on it but it’s just to hard to maintain for me. This time I just lowered my cals and stuck to my macros and it’s much more liveable day to day.

[–]BobbyPeruRed Beret0 points1 point  (0 children) | Copy

That’s what my coaching business is centered around - changing the mindset from the diet roller coaster to managing thoughts. Otherwise, it’s just another diet where you put it all back on (9 times out of 10). Then, its off to the next fad diet.

[–]UnbreakableFrame1 point2 points  (0 children) | Copy

Keto is one of the very, very few fitness fads that is absolutely legit. There is extensive research to back up Keto. A close friend of mine lost over 150lbs after being over weight for quite literally his entire life. He lost this all in the span of like 7 months. That being said, I've heard anecdotal accounts that starting Keto is as hard as giving up a long-term addiction and that you will feel low-energy and miserable for as long as a few weeks. Best of luck!

[–]screechhaterRed Beret1 point2 points  (1 child) | Copy

Not long term Not healthy I literally could not eat another fuvking Meatza

Calories in. Calories out.

While food plant based. Dairy free, grass fed beef, chicken or Turkey. Venison.

I eat no oils. I cook with no oils I eat very little processed. I meal prep like crazy. I’m 50. I look 35. I’m back down to weight of my 20’s and I’m do not have to starve myself at all.

It’s sustainable, no more pre diabetic. No more blood pressure meds. No more statin recommendations.

The end

[–]dll142[S] 0 points1 point  (0 children) | Copy

Thanks man. I like the no oils idea. That shit sometimes gives me the worst heartburn.

[–]MrChad_ThundercockBig Red Machine4 points5 points  (3 children) | Copy

Eat less & move around more.

[–]Iammrp21 point2 points  (1 child) | Copy

Simple and true. But people want a complex diet so when they fail it's not their fault.

[–]Cam_Winston21[🍰] 0 points1 point  (0 children) | Copy

Everybody wants more muscle, nobody wants to lift heavy ass iron.
Everybody wants to lose fat, nobody wants to eat less food.

[–]dilberryhoundog1 point2 points  (2 children) | Copy

HEY FATTY, Check out the snake diet. Red pilled keto.

I do the OMAD (one meal a day) version of it.

2 months ago I was 112kg, now 92. Lost 20kg in 2 months.

Here’s what I do... I eat whatever the hell I want. I don’t care about calories or macros. Just sit down for one filling, nice, hearty meal per day at the most convenient time. Best is mid morning - lunch. I find my body likes the fat and protein meals when eating like this, carb don’t have much sustain.

Another huge benefit. I’ve cut my food bill in half. Humans spend bucketloads of money on food. Probably their biggest single weekly spend. This is the best diet failsafe, if I start to fall off the wagon then I think of all the money I will be shitting down the toilet. Then I’m straight back on the wagon again.

A tip, nothing wrong with blasting the fat off, But make a plan that will be able to sustain you in an optimal zone after you reach your goal weight. The diet to get you there is not the one that will keep you there.

[–]dll142[S] 0 points1 point  (1 child) | Copy

Thanks for the input. I always tell my wife we'd be rich if we didn't have to buy food for us and our 4 kids.

That seems to be what I'm getting from everyone with respect to the diet that gets me there is the one that won't keep me there.

[–]gvntr0 points1 point  (0 children) | Copy

Keto is not sustainable.

100% is a breeze 99% is a bitch.

OMAD is. OMAD + 48s even better.

Humongous breakfasts -- whatever the fuck you want.

And nothing else the rest of the day.

Simple and sustainable.

Make it your lifestyle

[–]exmrspussyslayer0 points1 point  (0 children) | Copy

Same. This is the only thing that has worked for me, (mix of keto and bulletproof coffee) and with very little exercise. I was doing so much cardio before I started this diet and the needle never moved. I think cutting out meals after a certain time in the evening for IF was crucial. Even better with fasted cardio before breakfast. 40F

[–]CasinoRoyale44550 points1 point  (0 children) | Copy

Works for some people, especially people who are becoming insulin resistance and intolerant of carbohydrates. May work better for people who are more endomorphic body type (my opinion). There is an adaption phase that some people do faster than others. Look up Dr. Stephen Phinney’s book, The Art and Science of Low Carb Living. He pioneered a lot of the keto research. A really good podcast is on Joe Rogans show with Dr. Layne Norton and Dom DiAgostino episode 1176. They go through weight loss with calories in calories out model vs keto.

[–]Don_Draper270 points1 point  (0 children) | Copy

Just be mindful of carbs and learn to break down meals into what macros are in what you’re eating. Know what has sugar in it and know what carbs are alright to eat moderately (sweet potatoes, fiber, brown rice, etc).

[–]Bcomingr80 points1 point  (0 children) | Copy

I've used keto like lifestyle to lose 15 lbs and keep it off. But it's gotta be a lifestyle not a diet. Keep carbs low, increase good fats, fish oil, coconut oil, avocado oil, I love chaffles (eggs, cheese) I recently started making them as pancakes vs the waffles for less waste.

Check out the macros calculator app and use that verses the keto diet

[–]amalgamator0 points1 point  (0 children) | Copy

It will work for awhile but you will eventually have to count calories since the keto food is so calorie dense. Most people plateau with their weight loss after a few months. The side effects at the beginning suck and gym will be a slog without carbs. I think high protein and lower carb makes sense but real keto just doesn’t get you to lean. That’s my experience.

Try it - it’s probably better than what you are doing now.

[–]Cody_Silver0 points1 point  (1 child) | Copy

I lost 70 lbs in 4 months doing a combination of Keto and time restricted eating (16/8). I am on maintenance now with the same regimine, just normal maintenance calories instead of a deficit. Less than 30 net carbs a day works for me. I get blood work every 3 months with my doctor and my numbers are great especially for a man in his 50s.

The key to Keto is to be metobotically flexible. You body has a chance to burn fat in addition to carbs. I cycle through burning carbs every weekend and then fat during the week. I use Keto-Mojo to measure keytones and glucose to verify, but at this point I can tell because I am one of 33% people that get bone cold when I switch to fat burning. I think Brad Pilon has a good outlook on Keto and fasting to build muscle. Fasting releases 5x more growth hormones.

My diet is more restrictive because I also try to just eat foods on the Longevity/Plant Paradox. It’s not that hard for me, salads with seafood basically. I live on the coast. This is geared to keeping your microbiome healthy , so bad stuff does not enter your body.

I also had a weight trainer to help maintain muscle. I now exercise 6 days a week, weights, cardio, yoga, HIIT, TRX, etc. I exercise for other reasons, not weight loss. It easier to eat less than burn it off with exercise.

Try a handful of things and find what’s best for you.

[–]dll142[S] 0 points1 point  (0 children) | Copy

Thanks for the input.

[–]average_dudereino0 points1 point  (0 children) | Copy

I dropped 50lbs and have kept it off for 2years. Now I eat keto M-F and carbs Friday night through Sunday night though fast ~20 hours each Sat and Sunday. Easiest way ever to drop fat and feel great.

Check out Primal Blueprint by Mark Sisson Also, Ben Greenfield Fitness podcast and books

[–]Red-Nerd130 points1 point  (0 children) | Copy

I did it for a couple months religiously. It worked pretty well, but ultimately I switched to an intermittent fasting protocol & started watching my macros. I did quite a bit of research & intermittent fasting & keto produce similar effects on the body.

For me, intermittent fasting is sustainable, while keto was not. I'm an intermittent fasting lifer. I love how I feel & love the variety of foods did it allows me. Plus, I can lean bulk much easier on it.

[–]Rifleshoot0 points1 point  (0 children) | Copy

Look at the keto subreddit for good tips and support. I've had a lot of success with doing keto + Intermittent fasting. 65 pounds down so far. The key is to pick a diet and stick with it long term. Not just 2 weeks, for several months. Ultimately though, every diet falls under a single rule: calories in, calories out (CICO). You have to eat less than you burn. Do this, and you WILL lose weight. If you do keto but still eat more than you burn, you will gain weight. There's no magic diet that can escape this fact. Keto is easier to me, because high fat, low carb foods usually contain fewer calories in total than what carb-rich foods deliver. So I can get full without going over on my carbs. You still have to track what you eat and minimize your calories.

[–]Cyprian_0 points1 point  (0 children) | Copy

Do not do it, it will lessen/damage your testosterone production.

If you are lifting, you need fat, protein, carbs.

You need to figure out your percentages for each.

Just eat clean, cut the alcohol, and processed sugars.

I would cut the dairy entirely as well.

[–]NoAARPforMe0 points1 point  (0 children) | Copy

Nearly 2.5 years strict keto, 2+ years of that is maintenance. Keto is easiest if you have a food is fuel mentality. It is the way I am going to eat long term. No different than cutting out the booze. You make your choices. MRP and keto have been instrumental in making me a better man at 63. Will be at 225 BP (5x5) by the end of 2019.

[–]gameoflibidos0 points1 point  (0 children) | Copy

Tough to keep up for any real length of time. First 2 weeks is miserable, you are so tired it's hard to work and you have to put a gun to your own back to go to the gym. Also messes with your digestive system for a bit.

that said, it does work to lose weight.. but just use it for that and then return to a sustainable diet.

[–]MartinVDK910 points1 point  (0 children) | Copy

It's the easiest diet I have followed so far. On it since 1,5 years now. I dont have to count macros. Can eat delicious food and stay lean as fuck. Lean gains with it is a real thing. You dont even need to incorporate carbs to have strength while lifting.

[–]Musicgoon0 points1 point  (0 children) | Copy

I'm militant about my keto. I went from a far fuck to shredded. I lifted and list 159 pounds in a year. The first two weeks suck then it's easy. Your pee will smell like ketones. So no more giving the old lady golden showers you sick fuck.🤣

I think that once you reach your goals you can reintroduce some carbs but eat clean. Many a faggot think they need donuts and cake to live a happy life..

[–]_zealot_0 points1 point  (0 children) | Copy is a good resource.

Keto is a market now with processed garbage posing as health food. LCHF (Low Carb High Fat) is a better term to search.

Cut sugar, grains, and industrial seed oils from your diet and you will avoid 90% of modern chronic disease and you will lose excess body fat.

[–]cm31050 points1 point  (0 children) | Copy

Here is what I found works. Count your calories, if you wanna lose weight, reduce the calories but eat clean. High protein if you are working out and relatively low carb. Also lots of fiber, I get a large healthy dose from hemp protein, rasberries and pears.

Don't underestimate your fiber, it keeps you regular and you don't get constipated. Which leads t so many other issues.

Most of my carbs are from fruits and oatmeal.

I used to di IF and omad, it worked until I started eating out of control.

When I joined the gym, I got super hungry a d couldn't control it anymore.

Now I stay in the 1500 calorie range and the weight slowly comes off because I still occasionally eat processed carbs on the weekend, it sort of impedes any further progress on Monday morning. But my weight doesn't go up, which is important.

I will slowly ease my way back into IF as it helped me tons with sleeping better and higher immune system levels.

Before omad and IF I'd get sick every 4 months and be out from work for a week.

Ever since IF and omad I have not gotten sick in almost 2 years. Even though I was still overweight.

It's about balance, just watch out with keto, all that meat isn't good for you. I heard of people getting gout from it.

[–]LinkRod0 points1 point  (0 children) | Copy

”Good calorie bad calorie” by Gary Taubes

Read it and believe it.

Some people are more suspect to carbs, possibly due to mothers high blood sugar during pregnancy. Some people can take carbs all day and not gain weight while others get bloat just by looking at white bread.

Forget about the ”calories in calories out”, the worst advice you can get. I know alot of people are burning to start a flame wars over them calories; just read the book.

Just remember, a ”diet” will never work. You need to adjust for life.

[–]baldymcgee919-1 points0 points  (0 children) | Copy

Track your calories and eat a balanced diet. Carb cutting works short term but it's not healthy in the long run.

[–]Carrera3286-1 points0 points  (0 children) | Copy

It works really well for some guys. I personally need my carbs. Get your eating under control and start actually tracking calories and macros before you try something that extreme. It requires a high level of baseline self discipline to be sustainable. Losing weight is the simplest thing in the world, I’ve never understood the motivation to complicate it.

[–]JCX_Pulse-4 points-3 points  (0 children) | Copy

It’s a diet. A fad diet at that. Keto isn’t right for everyone and you shouldn’t rely on a diet to lose weight.

If you can’t lose the weight with self control you won’t stick to keto anyway.

You can kill a man, but you can't kill an idea.

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