Reddit mentions: The best low carbohydrate diets books

We found 931 Reddit comments discussing the best low carbohydrate diets books. We ran sentiment analysis on each of these comments to determine how redditors feel about different products. We found 86 products and ranked them based on the amount of positive reactions they received. Here are the top 20.

1. Why We Get Fat: And What to Do About It

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Why We Get Fat: And What to Do About It
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ColorRed
Height8 Inches
Length5.18 Inches
Number of items1
Release dateDecember 2011
Weight0.6503636729 Pounds
Width0.87 Inches
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2. The Art and Science of Low Carbohydrate Performance

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The Art and Science of Low Carbohydrate Performance
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Length6 Inches
Number of items1
Weight0.69 Pounds
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5. New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.

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New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.
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Height9 Inches
Length6 Inches
Number of items1
Release dateMarch 2010
Weight0.85 Pounds
Width0.9 Inches
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6. Why We Get Fat: And What to Do About It

Why We Get Fat: And What to Do About It
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Release dateDecember 2010
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9. The Alzheimer's Antidote: Using a Low-Carb, High-Fat Diet to Fight Alzheimer’s Disease, Memory Loss, and Cognitive Decline

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The Alzheimer's Antidote: Using a Low-Carb, High-Fat Diet to Fight Alzheimer’s Disease, Memory Loss, and Cognitive Decline
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Length6 Inches
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Weight1.15081300764 Pounds
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11. Bacon & Butter: The Ultimate Ketogenic Diet Cookbook

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Bacon & Butter: The Ultimate Ketogenic Diet Cookbook
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Height9.25 Inches
Length7.5 Inches
Number of items1
Release dateDecember 2014
Weight0.95 Pounds
Width0.53 Inches
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13. Why We Get Fat: And What to Do About It

Why We Get Fat: And What to Do About It
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Height5.9 Inches
Length5.09 Inches
Number of items7
Release dateDecember 2010
Weight0.52 Pounds
Width1.15 Inches
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15. The South Beach Diet

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The South Beach Diet
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Length5.4499891 Inches
Number of items1
Release dateApril 2005
Weight0.7 pounds
Width0.9401556 Inches
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16. The Low-Carb Gourmet: 250 Delicious and Satisfying Recipes

Used Book in Good Condition
The Low-Carb Gourmet: 250 Delicious and Satisfying Recipes
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Height9.1251786 Inches
Length7.5 Inches
Number of items1
Release dateNovember 2004
Weight1.25 Pounds
Width1.0098405 Inches
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🎓 Reddit experts on low carbohydrate diets books

The comments and opinions expressed on this page are written exclusively by redditors. To provide you with the most relevant data, we sourced opinions from the most knowledgeable Reddit users based the total number of upvotes and downvotes received across comments on subreddits where low carbohydrate diets books are discussed. For your reference and for the sake of transparency, here are the specialists whose opinions mattered the most in our ranking.
Total score: 229
Number of comments: 110
Relevant subreddits: 4
Total score: 26
Number of comments: 9
Relevant subreddits: 4
Total score: 26
Number of comments: 8
Relevant subreddits: 3
Total score: 22
Number of comments: 9
Relevant subreddits: 2
Total score: 20
Number of comments: 7
Relevant subreddits: 2
Total score: 16
Number of comments: 7
Relevant subreddits: 2
Total score: 12
Number of comments: 7
Relevant subreddits: 4
Total score: 9
Number of comments: 9
Relevant subreddits: 4
Total score: 8
Number of comments: 9
Relevant subreddits: 5
Total score: -6
Number of comments: 11
Relevant subreddits: 4

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Top Reddit comments about Low Carbohydrate Diets:

u/[deleted] · 3 pointsr/MMFB

Honestly, OP, you have to understand that my words are not just kind words. They are 100%, bona fide truth. You have to work hard at overcoming the conditioning of your own mind and that of our sick, deluded society. You owe this to yourself.

You know deep down that what makes you special has absolutely nothing to do with your size, your skin colour, your hair, your teeth, your ears, your knees or your smell. There is something resolutely good about you (about all of us) that is jut there!

Be honest with yourself: do you only want to find love from somebody who is deluded? Are the most attractive people to you those who are attracted to physical characteristics over everyone else? I almost know that this is not the case.

Friends who tell you you are wonderful, loveable and beautiful are great, but it doesn't help if you think they're just saying this because they love you or because they want to be kind. But it might be that they can see it too! They are telling you the truth. They are not conditioned to stare only at your body and they can see beyond the fat that your mind is obsessed with.

OP, I lost about 70lbs not long ago. And all I saw was the fold of fat on my back, the bulge of fat on the hips, the roundness of the belly. A couple of years later and I have regained that weight. Just the other day, I looked in the photo album and couldn't believe just how thin, strong and great I looked. The mind plays tricks on us. You may well be fat and out-of-shape, but you can still be beautiful, still be loveable, still be wonderful.

This is not some kind of dippy positive-thinking. This is fact. Beauty is not the exclusive preserve of thin people. Beauty, as we are told, is in the eye of the beholder. But while you are utterly terrified that people will only ever see you as some sort of misshapen blob, you are hiding your beauty from them. While you hide the beauty, they will only ever see a misshapen blob.

In my arrogant view, you need to do two major things: the first is to stop looking for somebody to love you right now. Make yesterday your last day of ever having done that. You need to start looking inside you to find love. Without it, OP, nobody is ever going to love you (apart from us and your friends). But romantic love is ded in the water unless you start being in love with you just as you find yourself right now. Like I said earlier, this needs to be your number one priority. Meditation will help; mindfulness based stress reduction will help; understanding the way that your mind works will help (buddhist teachings focus on this). You have to set about this task in the correct way: stop thinking that my words are just nice or that they are positive opinions. Start thinking that my words are just simple truths and go and find the evidence to understand why I am saying these things. I am happy to be here and answer your questions if it would help.

The second thing you need to do is go and read Gary Taubes and then buy his book. In 3-6 months, you are not going to be fat any more. Da-da! Magic! But your problem will still be there unless you find out why you are already beautiful. Someone might end up falling for the new-look you, but it won't last because you will hate yourself secretly and this will lead to trouble, misery, suffering and unhappiness. Gary Taubes will be a great guide to why you are fat and what you can do about it; Dr Atkins was right! You may also find the Diet Doctor helpful and Tommy from Sweden with his blog. Google them and Google LCHF (low-carb, high fat). Being fat will become an option for you, not a life sentence. But thin people are deeply unhappy too; thin people are lonely; thin people can't find people to love them; thin people are in abusive relationships; thin people look to drink, drugs and other such distractions to make their lives bearable. When you step on the scales, you only see the quantity of mass that makes up you; love for yourself doesn't have any effect on the readout.

It matters not a jot if you have known for a while that you don't love yourself. That's the past; it's not real; it's just a memory; this is real; this is an objective experience; this is here and now. Here and now is when you need to start loving yourself.

Wanting what you cannot have is the root of all misery; in buddhist teachings, they call it clinging. Clinging is based on ignorance of things as they really are. Your ignorance teaches you that you are the fat that makes up your body (you're not); it teaches you that love and kindness are always less attractive that buff bodies and pert asses (they're not); it teaches you that if somebody can love you then you might be able to love you (you won't); it teaches you that if somebody loves you right now, they will be deserving of all of your love and you will owe them one (this is wrong). These are all delusions. The delusions lead to you craving the impossible; the impossibility of it all leads to unhappiness; unhappiness leads to loneliness and the circle spins around.

Buddhist teachings, on the other hand, say that you can keep from devaluing yourself. But you are going to have to work at it. Within six months, you are going to be thinner, stronger, healthier, more conventionally attractive. Woo hoo. But you are also going to be mentally stronger; more aware of what really makes you special; more confident; less judgemental; happier; and...you are going to be in a loving relationship with someone!!! That is the guarantee I can offer you if you take the scales off your eyes and look at the truths I have laid out in front of you.

As I said, I'm happy to keep you company on your journey. Start a blog and I'll subscribe; put photos of yourself all over it (remembering that you are already beautiful, wonderful, loveable.

Just think - by October, you are going to be everything that you ever dreamed of. But now, it's time to WAKE UP AND STOP DREAMING!!!

u/naveedx983 · 4 pointsr/loseit

If your gym had that machine where you grab the handles and it tells you a BF% number, I wouldn't put too much trust in that. Honestly 5'11" and 199 doesn't sound like you're in the high risk due to weight category, that being said, if you feel slim but fat, then the gym is a great place to fix that.

Just so you're aware of it /r/fitness is pretty awesome. They will pretty much universally tell you that as a beginner you should start at Starting Strength(SS), or StrongLifts5x5(SL). I will agree with this advice.

You'll get mixed reviews on personal trainers, I did 5 sessions with one a while back, here are some of my thoughts

  • Be prepared to do your homework, personal trainers are not nutrition scientists, they are not fitness scientists, they may have a certification that is not terribly difficult to acquire.
  • Every trainer should talk about diet, it generally plays a lot larger role in achieving (most) goals.
  • My training sessions left me pretty much immobile for a day - he worked the shit outta me.
  • Try and focus on learning a good routine and good form, and not just paying them to get through every workout, think "Teach a man to fish...",

    *I stopped getting training sessions because no matter how many times I told my trainer that I wanted to focus on compound barbell movements, and instilling good form, I some how ended doing weird, unstructured movements that were supposed to work my 'core'.

    On to your questions:

    1, Unless you have some fancy reputable trainer, I would not make all your diet decisions on their recommendations. The best thing I did for myself was educate myself to the best of my ability on diet and make eating choices based on that. I can share more but I don't want to get in to the keto vs paleo vs mediterranean vs CountCalLowFatBeMiserable.

    2, The programs I mentioned above are highly recommended by reddit's fitness communities, SS is based on a book, SL is based on a website and some shorter PDF style guidelines. I use SL because I like it's program, but SS has notably larger collection of good information on the actual workouts. Don't modify the program, stick to it and learn your forms.

    3, If you find the diet the best suits your body, and a fitness plan you enjoy and stick to, and push yourself and actually work at the gym... 9-12 months for 22lbs is probably enough time. Again a lot of it depends on your current health (how fat are you?).

    4, Surely he didn't mean 32,000 calories. My advice - don't worry about spacing out your meals or over calculating. As you're starting out, focus on making well informed choices that stick to your plan. You can't just wing it, you should definitely track what you eat, but if you make the right (for your body) changes, you should be able to find a rhythm where you eat when you're hungry, you stop when you're full, and you get healthier.

    If you can afford to or have the motivation to, you should get some starting numbers from a visit to the doctor, heart health profile and BF% info can be very useful in deciding what kind of things you should do.

    And Finally, I just want to say, educate yourself. I approached getting healthy in a similar way to how you did in your post, and getting 100 different opinions on what to eat what to do was absolutely confusing. When advice I was getting was too confusing, I tried to stick to what doctors recommended, which didn't help either. I read this book, and I'm not going to tell you to base your diet and fitness on this book by any means, but I encourage you to read it only to increase your skepticism of common wisdom.

    I'm not an expert, or a doctor, just a dude who learned how my body functions in a healthy way, and made changes to facilitate it, me getting healthy :)

    (Edited for formatting)
u/BipedLocomotion · 1 pointr/ketogains

As someone who has done a couple of rounds of the Stronglifts 5x5 programme (the Stronglifts app is fantastic, makes everything supper simple) I would say no to your trainer's advice. It's more bro-science than anything else.
With the Stronglifts programme for the first 2-3 weeks it will be light and easy but the point of that is perfect your form especially on the squats. If you have access to a trainer again use them to check your squat form, making sure you pass parallel and keep the butt wink in check. The second time I did the Stronglifts programme I used this time to do some extra pec flyes but to each their own. Very quickly you will be hitting max lift goals.
5x5 programmes are more of a marathon on their own. Generally cardio is not recommended as the recovery time is required after heavy lifts and cardio is too strenuous. You will be doing very heavy lifts 3x's a week in no time at all and will need the recovery time to keep the lift gains going strong.
You will need to increase you protein grams to maintain lift advancement. Adding some complex carbohydrates on lift days are not a bad thing but definitely not the simple sugars of gummy bears. You will most likely need to increase you daily calorie intake on lift days by about 250-500 calories. You will see the fat slip away while the scale increases.
Good luck and keep the good work! As someone with shit cardio due to childhood asthma I give mad respect to any marathon runners.

Edit. Also if you hit some weight loss plateau's, try cycle some carbs. Not allot, one day a week. Once may be all you need. And not crap carbs but complex carbs like some multi-grain bread with coconut oil or butter with your breakfast and/or sweet potato or yams with dinner. Again not over doing it just one serving per meal for one day. Keto takes us as close to our evolutionary eating profile but we have still evolved I eat carbs just not in the excess of today diet.
A book that I recently gifted to my sister is ”The Keto Diet" https://www.amazon.ca/Keto-Diet-Complete-Delectable-Confidence/dp/1628600160
It's written by a women for women on keto with an incredible amount of recipes. I'm a guy and my wife and I really appreciate and enjoy the book and my sister loves it as well. My only complaint is that the author is also dairy free which is reflected is all o the recipes but nothing to get updates about.

u/OrangeJuliusPage · 3 pointsr/fatpeoplestories

TL,DR-If this type of dieting works for you, then have at it. Frankly, the diet you propose isn't something appealing to me, and is opposed to my fitness and aesthetic goals, which require greater yields of protein and fat to achieve. Most distance runners look like shit to me, and I don't wish to emulate their physiques in the least, but if you are looking to reap the benefits of a raw food or raw vegan diet, then have at it. I'd prefer to have the physique of Rob Riches crossed with Tom Hardy from Warrior, so I train and eat accordingly.

> The ideal macronutrient ratio for humans is ~80% carbs, ~10% protein, ~10% fat.

Where in the balls did you read this before? How in the world do you think our ancestors managed to thrive and evolve during the millennia prior do that advent of agriculture?

By shoveling handfuls of nuts down their gullets? Doubtful, as the nuts would have high fat content and skew your ratios. By eating pounds of wild berries that were laying around? Even if that be the case, which it wasn't, we have genetically manipulated the fruit in our grocery stores today to make them "sweeter" than that eaten by our ancestors.

You also realize that excess carbs that you don't burn get stored by your body as fat, right?

Serious question. Are you some fruitarian or a disciple of Dr. Graham, because that is the only source I've seen that jocks your ratios.

> Caveat: If someone is under-eating on calories for fat loss, it's important to get enough protein to limit lean muscle loss, so the ratios might be different for those people

The ratios are absurdly different for most persons. If you have any lean muscle whatsoever or are looking to add lean muscle in any kind of weightlifting regimen, such a paltry protein yield would be unable to maintain or enable the growth of muscle.

Protein is also inherently thermogenic, since you burn around 30% of the calories you consumed simply by metabolizing it, while diets with higher fat and protein ratios are more likely to satiate one's appetite than a high-carb diet, so you aren't as apt to "overeat." Consider, how many of the stories on here are about fatties eating chips, french fries, sweets, candy, and drinking soft drinks? There are no stories about fatties gorging themselves on something higher in protein and fat like wings or beef jerky.

> Most professional endurance athletes (including all those super-fast Kenyan runners) eat something very close to this ratio.

Most human beings aren't professional endurance runners or even recreational ones, and as I noted, for persons looking to do things like gain lean muscle, such a diet would be opposed to such a goal. I concur that a person who does a lot of steady state cardio such as someone who trains a lot in distance running, cycling, and swimming would benefit from a greater ratio of carbs in his diet than a strength athlete.

> But UNREFINED carbs (fruit, veggies, etc.) are pretty much the most health-promoting foods around.

Dude, whether it's mere fructose or high fructose corn syrup makes little difference. It's still a carbohydrate, and fructose from fruits can also lead to fat gain. Again, Taubes addresses this in his work which I referenced elsewhere in the thread, so pick up that book if you wish to read the argument he laid out.

> But UNREFINED carbs (fruit, veggies, etc.) are pretty much the most health-promoting foods around.

Again, where are you reading that I am against all fruits and veggies in diet or that they are all unhealthy? I noted that broccoli and cauliflower have excellent attributes making them "super foods," and that fruit can be enjoyed by healthy individuals.

u/beneathperception · 4 pointsr/keto

I would strongly recommend Phinney and Volek's book I linked. I have not read Dr. Jason Fung's book but it appears to be strongly recommended as well. There are also a few MDs here who do recommend or follow the keto diet. /r/ketoscience is also a great place that your wife would be able to dig into actual research articles and make her own decision.

I am a nurse who lost 45 lbs in 3 months plus 10-inches off my waist a couple years ago and easily maintained that weight loss until I stopped emphasizing a keto diet. I did this while several of my co-workers told me what I was doing "could not work" or "was dangerous" and over the same time they struggled to lose 10 lbs I lost 4 times as much. My cholesterol panel is perfect regardless of my diet or weight, so good genetics there with a small improvement on keto.

During that time I was able to discuss the diet with cardiologists, nephrologists, endocrinologists, and internal medicine doctors:

  • Out of about 10 MDs probably half were against it but did not substantiate why beyond "I don't like low-carb/keto diets" (I'm sure the objections were valid however these were hallway conversations with busy men and true discussion probably wasn't reasonable at the time)

  • A nephrologist didn't like it but admitted that in an otherwise healthy individual it did not pose a risk to kidneys and no amount of protein intake in an otherwise healthy individual would pose a risk to them

  • A cardiologist admitted that as long as your cholesterol profile was not at risk it was probably safe as long as it did not raise your profile

  • An internal med doctor discussed it at length with me because of my weight loss and confirmed he had heard it was effective for weight loss, did not raise cholesterol, and had several questions as well as asking who I had discuss it with

  • The strongest supporter I had was an endocrinologist who strongly supported low-carb diets for his patients and was also a Crossfit guy and had been low-carb (although not necessarily keto) himself for over 10 years.

    Ultimately, your wife may not be swayed that this is the best way. But at least she may realize it should not be dangerous to try.
u/simsalabimbam · 27 pointsr/keto

Everyone can do it. Here is my advice:

Preparation


  1. Do not jump straight in. First understand what you are doing, why and how it works, and what the risks are. Spend at least a few days on this section.
  2. Keto In A Nutshell contains useful material. Read it.
  3. FAQ Contains a lot of information. Read it, then read it again.
  4. reddit.com/r/keto Contains a lot of real life questions and answers, experiences and support. Search here to see if others have had your question (they probably have).
  5. Watch some YouTube videos on Keto. There's a lot of good stuff there.
  6. Watch some general-audience movies about eating better. I recommend FatHead and That Sugar Film as starting points.
  7. Get a good book. I recommend The Art and Science of Low Carbohydrate Living, and The Big Fat Surprise
  8. Be aware that there is a lot of conflicting information on the internet, and not everyone knows everything.

    Planning

  9. Commit to a 30 day trial period. Weigh yourself and take a candid profile selfie as your starting point. If you want, you can get blood drawn and have the LDL/HDL/Triglyceride values as your starting point.
  10. Give away all the sugar and flour, cereals and pasta you have in your house. You don't need them and they will be temptations.
  11. Consider any trips you have during this time. You will need containers to take your own food with you.
  12. Take a look at /r/mealprepsunday - many people on keto like to do their weekly shopping and preparation at the weekend.
  13. Take a look at the Keto Calculator, play around with it and get your values. Plug these into MyFitnessPal or some other tracker, so that you can track everything you consume.
  14. Think about your habits. Do you drink sugary drinks? Are you a bread addict? What will you do instead? Don't be surprised about this.
  15. Get familiar with the macronutrient content of foods. This site http://nutritiondata.self.com/ helped me.

    Grocery shopping

  16. Green leafy vegetables, cauliflower are always going to be needed
  17. Eggs (fried, scrambled, devilled, poached, boiled...) are your friends
  18. Meats and organ meats of all kinds, especially the fatty cuts are the best.
  19. Butter, ghee, lard, tallow, olive oil are some of your better choices for fats
  20. Many people do well with cheese, greek yogurt, full fat cottage cheese etc.
  21. Bones for making broth
  22. Take a look at (cheap) electrolyte salts for supplementing during your 30day trial.

    Doing

  23. Don't accept meals / cookies / doughnots / cake from family and co-workers. Your response could be "I'm reducing my sugar intake".
  24. Don't go hungry. It will take a few days for the natural satiety of this diet to take effect.
  25. Eat a traditional 3 meals a day. Only skip a meal if you are confident you can make it to the next meal. Don't add additional meals or snacks. Don't get side tracked by all the talk of fasting. Fasting is not mandatory.
  26. Track your food intake honestly in a food tracking app or tool. This includes calories, but is more useful to you as a history of what caused satiety and what caused hunger.
  27. Focus on high fat, low carb food items such as eggs, avocados, meat as being the center of your meal, with veggies filling out the plate for taste and volume.
  28. Never drink anything with calories. You are going to be a tea-totaller during this month. Black coffee and teas are fine, as is water.
  29. You may test your pee with ketostix if you wish, during the initial period, but there are problems with this kind of testing. Also: don't tell us about your results.
  30. keep a journal of your sleeping habits, dream intensity, well-being, energy levels, hunger levels etc.

    Correcting

  31. If things are not going as planned, ask here for advice. Especially:
  32. Skin rashes or zit outbreaks, racing heart, headaches, lethargy.
  33. If you eat something you shouldn't have, don't worry. Figure out what your kryptonite is and plan for a better response next time.

    Good luck!






u/CorkscrewPastafarian · 6 pointsr/loseit

First, good on you for reaching out for help! And for taking your health seriously. I've always loved this quote from Lao Tzu: "The journey of a thousand miles begins with a single step." That jog was your first step!

Second: eating. The FAQ has great resources on different types of diets you can adhere to, the most popular (and least complicated) is Counting Calories. I'd highly recommend looking into the South Beach Diet as a starting point. The book gives a lot of great information on why our bodies do what they do (crave "bad" foods, put on weight fast, etc). The book is only about $10, so it's a small investment that will give you a great start!

Third: exercising. Remember to start slow, don't expect to go out and run 20 miles when you've never run before. Check out the Couch-2-5K program (I'm a graduate, and it's just great). Also, look for access to a gym, or school weights area, and start weight lifting. Again, the FAQ has good resources for Exercising to check out.

When starting out, this can all feel really overwhelming. But don't give up! Part of the battle now is educating yourself in good eating habits, and exercise regiments that can help you get when you want to be! Be patient with yourself, and keep at it! GOOD LUCK!

u/LoseitMadeThisHappen · 2 pointsr/loseit

Hey man, when I started this I had roughly the same stats as you. A few months later, I'm at about 50 pounds lost and far fitter.

I hope you're a reader because my suggested first step is to read Why We Get Fat by Gary Taubes. It helped me immensely to understand why, scientifically, I was the way I am. Once I knew, I made the appropriate changes.

For me, the first 30 pounds was diet change alone. No more sugary sodas or processed foods; I typically don't eat anything that comes in a box. My meals consist of grass-fed or free-range meats and organic fruits and vegetables; I don't count calories or fat or anything, I just make sure I know what I'm putting in my body. This goes a long way in making you healthier overall.

Once I dropped the 30 pounds, I started Couch to 5K (C25K) but I truly could've started at the beginning of my journey, I was just lazy. I'm in the forth week of the C25K program, which is about 15 minutes of running separated by small walking breaks, and it's an amazing high when I finish. Just today when I started the first run, I was about a minute in before I had to start breathing heavier. I couldn't go up five steps without wheezing; now I can sprint and it's a piece of cake. IT FEELS AWESOME.

That combined with the consistent, sensible eating has got me to 50 pounds lost and still dropping.

To sum up, STUDY why you're the way you are. CHANGE YOUR DIET and a great subreddit is /r/paleo to help you make wiser eating choices. START RUNNING NOW with C25K and guess what, another great subreddit for that at /r/c25k.

Power through that first week and trust me, it becomes an addiction and a joy, not a struggle.

u/spyhi · 77 pointsr/videos

I am a soldier who has to work to keep slim. As a result, I've educated myself some about nutrition, and there are a few things that I've found work.

First off, at 600+ lbs, you should consider seeing a doctor to see whether a hormonal imbalance of some sort is driving your weight gain. A thyroid disorder is entirely capable of driving that sort of gain. You should also consider seeing a physician that specializes in this sort of weight issue, because weight loss at those weights can come with special medical requirements.

You also need to psychologically steel yourself--not for the hunger, or for the work, but rather for how long becoming slim is actually going to take. I am currently helping one of my soldiers lose weight, and it's a constant battle to make this person understand the weight will not all come off in one month. You said you lost weight, but then would gain it all back. As one who has been there, I can tell you it's a result of losing sight of your milestones and goals, and falling back on the habits that got you where you are in the first place.

You also need to arm yourself with knowledge: LEARN HOW YOUR BODY WORKS! If I could recommend a single book that would really get you on the way, it'd be You On A Diet by Doctors Roizen and Oz. A close second would be Why We Get Fat and What We Can Do About It by Gary Taubes. These two books will give you great insight into how your body works, down to details like what foods will sate your hunger pangs and which will cause your body to accumulate fat. One of the most insightful things I learned from these books is that it is possible for your body to be starving, even as you get fat. Please read these two books. Hell, I'll even purchase them and send them to you if you promise me you'll read them.

One key piece of knowledge is calories in, calories out. While there is a lot of nuance to this, at the end of the day I've found that counting calories gives me predictable results. READ THIS, IT'S IMPORTANT:
YOU NEED ABOUT 2,000 CALORIES PER DAY TO LIVE
ONE POUND OF FAT CONTAINS 3,500 CALORIES
IF YOU RESTRICT YOUR DIET TO 1,500 CALORIES PER DAY (NO CHEATING), I PROMISE YOU WILL LOSE FOUR POUNDS PER MONTH

4-8 lbs per month is considered a good rate of loss. Keep in mind, that means that it'll take you a long time to drop. Generally, dietitians recommend not pushing it more than that because it saps your willpower over the long haul to wring your body any more than that. It is entirely possible you may lose more weight on a slight calorie restriction because, pending the diagnosis of a disorder, your body WANTS to lose that weight.

Just remember, though, losing 8 lbs per month is 96 lbs per year. Even making good progress will take a while.

Other things: consider becoming a vegetarian--it is a lot harder to overconsume. Also, get a multivitamin in every day.

It helps to have a support network to keep you motivated. Set those small, achievable milestones, such as "this month I will lose four pounds," and let people know when you meet those goals, and make sure it is positive people that will allow you to celebrate and celebrate it with you.

It will take time, but it is entirely possible to get there. I truly hope that the motivation to see your nephew and niece grow up will give you the strength to put what I've talked about into action. It will take time...years, even, but as long as you can keep the small achievements in mind and within reach, all will be okay.

Godspeed.

u/hereisyourpaper · 6 pointsr/progresspics

> Got any cites to legit studies on either side? Would love to read them.

There's two great sources I like because they take a scientific approach in their own ways.

The Ketogenic Diet by Lyle McDonald. It's expensive to buy on his website, but you can get it via torrents. I liked this book because he went into detail on how to do the diet. He doesn't take sides based on ideology and presents the scientific evidence for keto dies, and well as their drawbacks. It gives a very technical way to do the diet with the different ways to do it. "Over 600 scientific references were examined in the writing of this book, and each chapter includes a full bibliography so that interested readers may obtain more detail when desired. Readers who desire further in-depth information are encouraged to examine the cited references to educate themselves."

Summary of The Ketogenic Diet can be found here.

Gary Taubes has written Why We Get Fat: And What to do About it and Good Calories, Bad Calories. I've read the latter of the two and enjoyed it because he also takes a very scientific approach to the matter at hand.

I personally haven't seen any evidence that low carb diets are bad for you. People just argue this point on ideological grounds, and only care about proving their particular diet is the best one, instead of being open-minded. I've read books on both sides, from vegan to keto, and I believe that the evidence points to one thing: The main thing to worry about is eating a variety of foods in moderate amounts.

And some people may need different diets to accomplish this goal. One thing that is especially true of both vegan and keto diets is that they force a person to think about what they eat. It makes food artificially more scarce, thus making it more difficult to over eat. And I believe that that simple fact creates the majority of the health benefits that either diet purport to have.

u/high_im_kaylee · 1 pointr/keto

When I was starting I ordered this book from Amazon and it was such a huge help. Tons of recipes, great explanation of the why’s and how’s, and a two week meal plan with grocery lists for each week.

https://www.amazon.com/gp/aw/d/1623158087/ref=zg_bs_15248576011_1?ie=UTF8&psc=1&refRID=892BTAD91H8BY0KGM5Z4

Carb manager is a keto calorie counting app that helps you set goals and find a good calorie range for your goals

As far as the soda...I know it won’t totally compare, and you shouldn’t drink it all the time, but sparkling water with crystal light mixed in is pretty tasty!

Good luck!! And congrats to you both on the marriage :)

u/ALexusOhHaiNyan · 1 pointr/progresspics

Good for you, seriously. But they're triggers for the entire human race as they were designed to be so don't be too hard on yourself. We just have far too much of it because it's cheap and makes us hungrier customers. Furthermore the fact that it's addictive, fattening, and possibly lethal has been largely suppressed or overlooked until very recently.

http://www.forbes.com/sites/jacobsullum/2013/10/16/research-shows-cocaine-and-heroin-are-less-addictive-than-oreos/

http://www.motherjones.com/environment/2012/10/sugar-industry-lies-campaign

My friend's a surgeon who's speciality is obesity. So for what it's worth he say's the first 8 months of maintaing weight loss are crucial. After that your hormones have stabilized. So you can have a cheat meal or two per week and still maintain. And should sugar trigger your hunger as it's wont to do. Finding some fat (instead of more sugar) to calm your system down does the trick. And it's more easily stored for energy, not in fat cells. I reckon your probably a little fearful of food right now as are most after such a success - but I can't urge you enough that the surest solution to that anxiety is to educate yourself. I was anxious around food until I finally found some hard won clarity about nutrition. Gary Taubes "Why We Get Fat" is phenomenal, and just in general "Mastering Macros" Ie; They're are only three Fat/Protein/Carbs. Eat them in that order and you'll always be satisfied and nourished, and never have to worry about weight loss again. Eat in the opposite order and you will. You can certainly employ IIFYM but that can be tedious. A general avoidance of sugar, and embrace of fat, and adequate protein was the difference for me after many years of loss and gain, but utter ignorance about nutrition.

I just wish I'd know that before when I'd lost weight as a younger lad. It was easy but I had no idea why my efforts worked and I'd gain it all back. Now that I'm older I've worn out my welcome with metabolic damage.

So again, your progress is some 1% shit if I must say so myself. You should be very proud of your efforts. I'm guessing you weren't always heavier or never lost weight in this amount before? Because the rate at which you snapped back suggest you still have pretty healthy hormone levels and no long term metabolic damage. Just curious.

Also what are the rules you went by?

u/UnicornBestFriend · 1 pointr/nutrition

Actually, if you are reading Good Calories, Bad Calories, you can skip Metabolic Typing Diet. MTD is just another system to help you determine how your body processes fats and carbohydrates, which imho is the big variable when it comes to diet. But GCBC covers that along with updated information.

IIRC, GCBC also recommends starting with a super low-carbohydrate diet for a few weeks and then introducing carbs until you start to feel funky again, then pulling back til you feel better. This is pretty common practice for a lot of dieticians now. Incidentally, Taubes wrote a follow-up called Why We Get Fat and What To Do About It.
which is a bit of a rehash of GCBC but focuses more on putting the knowledge into practice. IMHO both are worth reading.

I'm also a huge fan of David Perlmutter's Grain Brain, which talks about the link between carbs and the brain and brain disease and imho is really worth a read. It has a couple of follow up books too (Brain Maker about the vital role that gut flora plays and Grain Brain Cookbook).

Since embarking on my nutritional journey, I discovered I have a gluten allergy (explains all those times I fell asleep at the wheel after eating a sandwich). I cut out grains for the most part and eat primarily protein and veg, very little sugar, definitely no refined sugar.
My mood is better and more consistent, brain fog is gone, weight is easier to maintain, and I have more lasting energy.

It's unfortunate that institutions like the FDA and AHA (who are backed by industrial farming corps) hammered the American public with the lie of the one-size-fits-all Food Pyramid and low-fat, "heart-healthy" diets & that the word "diet" carries a connotation of weight-loss instead of health.

Our generation is paying for it with our health.

u/rknoll74 · 2 pointsr/keto

Absolutely. I'm not sure what your training/goals are like, but you can go all the way up to 1xLBM if you're hitting weights hard. Anything over that and it's diminishing returns. This will also help you burn more calories as the higher your LBM is the more calories you burn just being alive.

Phinney and Volek have an excellent book called low carb performance, another great read is by Phil Campbell called synergy fitness. Both go over low carb diet combined with resistance training. I find working out fasted is the best for me, Campbell talks a lot about HGH production and how it is spiked by fasted workouts. r/ketogains is also a great source of info.

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&qid=1493138282&sr=8-1&keywords=low+carb+performance

https://www.amazon.com/Ready-Set-Go-Synergy-Fitness/dp/0971663386/ref=sr_1_5?ie=UTF8&qid=1493138304&sr=8-5&keywords=synergy+fitness

u/brewyet · 1 pointr/keto

You want this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

The authors do tests with cyclists and runners.

Now the Pro's are doing a high carb diet, so you can only store about 2000 calories from glucose, but even a very fit person has 40,000 calories of fat on them. which one sounds like a better energy source?(referenced from above book) The Pros need to "re-fuel" (keep food with them)because they burned their glucose and are hitting the wall.

A keto athlete never hits the wall and runs off their own fat.

Now that being said, I race mountain bikes and I have tried taking coconut oil before a ride and it doesn't help. I do notice a better boost when taking energy gel with less sugars (like GU). Lately I have been trying not to eat atleast 6 hours before a ride and I have been doing better. I guess it might be I'm accessing my stored fat better, but thats just a guess bro science, but its working for me.

u/n3tm0nk3y · 1 pointr/keto

Stay respectful, stay polite, be patient, but most of all don't lose motivation. You are going to have to change their minds about food and that can be a slow process. "Success is going from failure to failure without loss of enthusiasm." If you lose confidence in your convictions they'll never have faith in your ideas either. This is going to take some work on your part.

You need to be able to have an intelligent, respectful, patient, and informed conversation with your parents about nutrition. To do this you must first educate yourself. I recommend you buy this book, you can find it anywhere http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&qid=1375280697&sr=8-1&keywords=why+we+get+fat

I would have you read the entire thing before you talk to your parents again about this issue. When you do talk about it you can't just tell them they are wrong. You must explain yourself. When they finally start to get curious where you got these ideas then you ask them to read this book as well. It probably won't end there.

You are still just a kid and some random book you head about on the internet isn't reliable enough. There's a good chance you're going to have to have an actual doctor talk to them. That means you're going to have to use google and your phone to start asking doctors offices if they support low carb. Find one that supports low carb and set up a visit with your parents.

It sounds like a lot of work but if you think about it none of this is particularly hard. It'll just take a bit of determination. I think this is the only way you are going to be able to convince them that this diet is indeed healthy.

u/beerVan · 4 pointsr/dementia

The biggest help I've found is lowering carbs and increasing good fats in their diet. A lot of recent studies have started coining Alzhiemer's as "type-3 diabetes" - linking high blood sugar and insulin resistance to the death of cells in the brain (as they can't get enough energy). I'd definitely recommend a couple of books that opened my eyes to the disease as well as giving me some hope.

The End of Alzheimer's by Dr. Dale Bredesen, MD

The Alzheimer's Antidote by Amy Berger, MS, CNS, MTP

As mentioned in other comments, there are plenty of supplements that can help with some of the side effects of dementia like anxiety as well as others to counter vitamin deficiencies.

My main recommendations:

  • Aim for a low carb diet filled with as many different nutrient-dense whole (unprocessed) foods as possible. It won't be perfect at first, but make whatever small changes you can over time! As mentioned in other comments, eggs are great, I'd also recommend lots of cruciferous vegetables and any foods high in antioxidants.
  • Intermittent fasting periods (>12 hours) have also helped - this ties in with lowering carbs and increasing fat in the diet. IF has many benefits including kickstarting processes like autophagy and ketosis.
  • Get some blood tests to identify any vitamin deficiencies (D, B6, B12, Folate, Zinc, etc.) and check inflammation markers. Basically look for any red flags that can be easily fixed!
  • Daily exercise - a 30 minute walk in the morning is enough.
  • Reduce stress.
  • Get plenty of sleep (>8 hours).
  • Plenty of water.

    If you have any questions please let me know!
u/Twiggsnstyxx · 2 pointsr/xxketo

Ketogenic diet is not a fad. It was developed in the 1920s to eliminate/minimize epilepsy and other seizure disorders by Dr. Wilder at the Mayo Clinic. It was widely used and fell out of favor in the 1950s when Big Pharma pushed pharmaceutical products as a treatment. Presently, Ketogentic diet is utilized when the pharmaceutical treatment fails. The Ketogentic diet continues to gain popularity and is becoming more favored over pharmaceutical approach.

I feel that the book "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable " is the best to book to provide her. The authors Dr. Steven Phinney and Dr. Jeff Voleck are very educated and site a ton of research (both modern and historical) on the subject.

Dr. Stephen D. Phinney is a Professor of Medicine Emeritus at UC-Davis. He is on the editorial board of the American Journal of Clinical Nutrition. He has twenty-five years of clinical experience as a director of multi-disciplinary weight management programs and has contributed to books and peer reviewed articles and is an expert in low carb nutrition and metabolism, fatty acids, inflammation, and the metabolic syndrome.

Dr. Jeff S. Volek is an associate professor in The Human Performance Laboratory at The University of Connecticut, Storrs, CT. He is an R.D. and has a Ph.D. in Kinesiology (Pennsylvania State University). He serves on the editorial boards of Nutrition and Metabolism and the Journal of Strength and Conditioning Research. He has published over 200 scientific articles and chapters.

This book is geared more toward medical professionals and people that have a great interest in the science behind it all.

Hope this helps

Keep smiling

u/Ketomealsandrecipes · 1 pointr/lowcarb

It is very good that you are taking the time to learn as much as you can about the LCHF and Keto diets. That is always the best way to start. I am a firm believer in self education and then making informed decisions that best meet your dietary, life style and goal needs. I would like to suggest you perhaps take a look at this book, https://www.amazon.ca/New-Atkins-You-Ultimate-Shedding-ebook/dp/B0038NN3B4
It is a well written rework of the original Atkins premise, and well regarded by people in the LC/Keto diet treatment and research field. This will give you a very decent well explained background to how to implement the diet to meet all your need. Good luck and I hope this helps. Cheers

u/furgar · 2 pointsr/seizures

My wife has been helping reduce her seizures/headaches with these three things. I will list them by most helpful to least helpful.

  1. A ketogenic diet which has been proven to prevent seizures. The most helpful book we read on this diet is this Why We Get Fat: And What to Do About It by Gary Taubes

  2. CBD Oil sprayed under the tongue when she feels like a seizure might come soon. This is our favorite brand right now Plus CBDoil Spray 1mg

  3. This works best with number 2 and she likes to take one in the morning and one at night. She says it helps her brain fog, headaches, and fatigue Now Foods Brain Elevate Formula Veg Capsules, 120 Count by NOW Foods

    She also notices a big difference trying to get enough sleep and taking steps to reduce her stress and thats free. :) I hope this helps you. Have a happy new year.
u/McFixxx · 2 pointsr/ketogains

All good. I’ll start by saying I’m no expert. But I have done a stupid amount of reading, experimenting, making mistakes and seeing what worked for me. All of my knowledge is anecdotal.

So with the disclaimer out of the way:

I would start with a mild deficit. Maybe 10% at the most. Use the ketogains macro calculator to figure out your calories and your macros. But that’s more work and more to track. if it seems a little daunting, start simple. Just go for maintenance. You’re in a super unique position right now. Honestly if you just watched your calorie intake and focused on your carb intake you’ll be good for a while. There are some books out there that will help a ton for a newbie. I started with this Keto Cookbook two years ago. It really helped me because I was a little overwhelmed and this has information, science, recipes and most importantly, a full on meal plan including grocery lists for each week. Zero guesswork. All I did was look at the listed calorie intake for the day listed on the meal plan and maybe add some bacon or sausage.

As far as working out goes, I know a lot of people suggest starting with a 5x5 program like stronglifts. My only suggestion there would be start light. Leave your ego at the door and be smart. Focus on form and movement and breathing before you start stacking weight on. That program has a linear progression so the weights will stack up quickly and if you don’t have a good base built and a solid foundation of form, you could get hurt or stall out quickly. So go do the movements. Don’t worry about not getting a pump or soreness for a while. Start super duper light and be smart. It will come.

I started with an 80 pound squat on my workouts due to several knee surgeries, a 115 pound deadlift and a 100 pound bench. And I worked it slow and steady and CONSISTENT. Listened to my body and stretched and slept. Now I’m making out at a 255 pound bench, 375 pound squat and a 390 pound deadlift. It will come if you’re patient and you work at it.

Best of luck man. I hope this helps. I’m excited for you!

u/skippy_happy · 3 pointsr/ketochow

background: i'm a keto runner, currently training for my second marathon (marathon in mid feb, so i'm tapering)

when i first switched over to keto, my legs felt like lead for the first week or two - that's normal because i wasn't keto adapted yet, so it was akin to bonking for the entire run, as my glycogen stores were depleted (by keto adapted, i'm talking about the ability for the body to convert fat cells into energy efficiently)

once i became keto adapted though, it was amazing - i can now run fasted 13 milers in the morning for training, and come out feeling great. and when you carbo load for the actual race, you'll feel like you have wings, because you're powered by both carbs and fat. and you never hit the wall anymore, it's more a gentle slowing down.

a lot of marathon/ultra runners have been breaking records by training low and racing high (keto while training, carb loading the race) i highly recommend checking out the keto running group on FB, and Stephen Phinney/Jeff Volek's book, The Art and Science of Low Carbohydrate Performance

hope this helps, and good luck with your recovery!

u/ChocolateMagic · 2 pointsr/getdisciplined

I typed out a really long response to this and it got deleted before I could post it.

Here's the gist of what I wanted to say:

  • You want to lose weight, but, as you've seen, exercise alone won't do it.
  • This likely isn't a matter of self-discipline either. You exercise a lot which means your energy requirements will be much larger than someone who's sedentary. You're just hungry and it's fine to eat when you're hungry IF WHAT YOU EAT IS HEALTHY.
  • I often hear it said that strength is made in the gym, while abs are made in the kitchen. If you want to lose weight, diet is what you need to focus on. You could stop working out and probably still lose weight with a healthy diet.

    And now for something completely different... Let's define healthy because the popular opinion on what is healthy is laughable.

  • Insulin inhibits the enzyme, lipase. Lipase is responsible for lipolysis, the breakdown of fat for energy. Blood insulin concentration and lipolysis have an inverse relationship, meaning if one is high, the other is low and vice versa.
  • Blood insulin levels are increased by meals high in carbohydrates. So, if you want to maintain optimal fat burning, you'll want to restrict your carb intake. For more information about this bullet and the last one, see this book.
  • A carb intake of <50g a day will usually keep your body in "fat burning mode". We call this ketosis. To learn more about ketosis, you can check out /r/keto and this link. Sometimes, a carb intake of <20g is recommended.
  • By now, you're probably thinking the well-founded question: "Uh... What will I eat?" A high-fat, moderate protein, low carb diet is very good at maintaining nutritional ketosis. Not only that, but a high fat, low carb (HFLC) diet has been shown to reduce appetite and lower weight more effectively than a low carb/low calorie diet^[1]
  • And now you're thinking, "Why would I eat so much fat?! Won't that clog my arteries?" Saturated fat has been shown to improve the blood lipid profile (increases HDL, changes small, dense LDL to large LDL which is benign, lowers triglycerides). Check out this link for information about fat consumption. And check out the sources of his claims, too!

    TL;DR: Saturated fat isn't bad for you. Trans fats ARE bad for you. Eat as much saturated/monounsaturated fat as you want. Avoid anything that says "hydrogenated" or has trans fats. Limit polyunsaturated fats. Limit carbs to <20g a day. Bonus points if you remove wheat and sugar from your diet completely. Weight will start flying off, you'll stop feeling hungry all the time, and after the induction phase (first 1-6 weeks, depending on the individual) to a HFLC diet, you'll notice an increase in energy during aerobic workouts.

    If you want more information, let me know and I'll scrounge up some more papers/articles for you to read.

    EDIT: You CAN lost weight and beat 195!
u/razrblazr · 2 pointsr/GetMotivated

If you want to get healthy, start doing your research. Learn all you can from reputable sources and then use your new knowledge to get a plan. You should read "Why We Are Fat" by Gary Taubes and some of Michael Pollan's books. Check out r/keto and r/paleo. Watch "Fat Head" on Netflix. Personal health is a science and before you start, make sure you are doing it the best way for you. Plus, you don't want to put in a lot of time and effort only to find out there was a better, easier way out there. I wish I would have found r/keto wayyyy sooner. Good luck! You can DEFINITELY do this!

u/Ketofanboy · 12 pointsr/ketogains

It's cyclical keto, the point of ingesting a full carb load is to prompt an insulin response and fill glycogen stores which in turn releases IGF and raises muscle building hormones in blood serum. The full glycogen stores allow for more reps of lift to failure versus skd as well. Whereas a SKD approach is strict low carb, CKD is pretty complex but is definitively result producing for quite a lot of people. The complexity of CKD really susses out over time, especially when you have plenty of time in SKD which is highly recommendable for the best results on the basis that you learn your body, and how it's going to react to low carb and low carb strength gains so over time you'll be able to more specifically implement a carb cycle into keto without gaining non-lean mass.

If you want more info check out this particular book, that while dated (bout 20 years) is full of amazing and still relevant information, it really blazed a trail for a lot of regular guys to fine tune CKD.

Also I did check out the article and it seems like this particular author is recommending whole grain, brown rice ect from a pool of jumbled information, mixing random information from CKD and SKD- you see oatmeal and other super high glycemic index foods enter the realm of cycling a lot.

u/badgerwenthome · 2 pointsr/keto

Don't be afraid of lifting and keto, especially if your goals are related to body composition (rather than Olympic-level performance). Here are two reader-friendly articles for you to think about, if you want to keep things data-driven:

1. This article is the best in existence on the subject of nutrition and muscle gain. You'll have to adjust some things to fit with keto (such as the 4 meal/day recommendation - most folks on keto eat 1-2 meals/day), but that shouldn't be too difficult.


tl;dr version:

  • 20g protein right after exercise, 0.25-0.40g protein/kg body weight/meal (I would up this if you're eating 1-2 meals/day)
  • muscle failure during lifting is the most important exercise-related factor in muscle growth. Look at figure 1 for other factors, and a good summary.

    Morton, Robert W., Chris McGlory, and Stuart M. Phillips. “Nutritional Interventions to Augment Resistance Training-Induced Skeletal Muscle Hypertrophy.” Frontiers in Physiology 6 (2015): 245. Web. PubMed link


    2. This whole article is great, but the table and figure on p. 45 are a good summary (and include a sample weightlifting plan to be used during low-carb diet): Direct pdf link




    Also, if you get way into the combination of keto and exercise, check out Volek and Phinney's book on the subject: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

    Have fun!

u/darthrevan · 1 pointr/ABCDesis

If you want to lose weight, you don't have to count calories or even be more physically active. Don't get me wrong: being physically active is good for lots of things like muscle shape, physical endurance and stamina, and even your brain & cognitive performance. It's absolutely worth being physically active for lots of benefits.

But if your primary concern is losing weight, then you have to count carbs not calories. You've got to cut out (or drastically reduce) eating things like sugar, rice, bread (or for us Desis, the rotis and aloo). Read this book for why, at least if you're serious about losing weight. It's not a very long book or hard read, and at the end it lays out the very simple rules for what to do. In essence, it makes the case for the ketogenic diet, so you can Google that too.

It's also very good for your health. I'd gone keto for about 2 months right before my latest annual checkup with my physician. We did all kinds of tests, and my results were nothing short of fantastic. I'd lost tons of weight, and my cholesterol was fine. I also felt better than I ever had in my life, without any of the sugar highs or crashes that come with eating carbs constantly. Not to mention sugar is highly addictive and in the U.S. it's added to almost everything nowadays.

Also, with the very high incidence of high blood pressure, heart disease, obesity, and diabetes among Desis, pretty much all Desis should consider switching to a ketogenic diet. May not be right for everyone, but definitely worth a look. My physician is Desi and was very happy I went keto. My parents also reduced their carb intakes after seeing the results for me, and both have lost significant weight. Bottom line: cutting carbs/sugar works, and the science backs it. Calories have much less to do with weight gain than people have been led to believe. (Read the book to find out more how and why that happened.)

u/CMDR_Mal_Reynolds · 4 pointsr/ketoscience

Interesting, nicely researched.

One observation, it is reasonably well understood that excercising in ketosis does indeed raise heart rates as per “The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists”, see also The Art and Science of Low Carbohydrate Performance

Anecdotally this threw me entirely when attempting maffetone training (heart zone 2/3), I basically couldn't go slow enough until I found out you need to add 5-10 bpm to your heart rate if in ketosis, and then it worked fine. FWIW even though I'm pushing 50 I can comfortably maintain 190-195 bpm for a minute or more i.e. half my age according to 220-age handwavium.

Mechanistically, instead of just supplying oxygen to muscles in glycosis which just burn the glycogen already present (until you hit the wall), in ketosis the bloodstream has to mobilize fat, and until full fat adaption send it to the liver to be converted to ketones and then transport to the muscles, so unsurprisingly the heart has to work harder (after full adaption fatty acids can be used directly by muscles). On the flip side there are less nasty metabolites to clear which allows the heart and other muscles to run faster and longer.

u/some_keto_man · 2 pointsr/fasting

> that's when she and my dad finally got off the diabetes and obesity rollercoaster

That is awesome. I have bought copies of The Obesity Code to give away and to lend out. Don't know if they are doing any good. I have lost 150 pounds in 8 months with keto, fasting and exercise. People keep asking what I am doing and I point them to this book.

Another great resources is The Alzheimer's Antidote: Using a Low-Carb, High-Fat Diet to Fight Alzheimer’s Disease, Memory Loss, and Cognitive Decline. I have already bought 3 copies. Originally bought one for my grandfather but decided to keep a copy for myself after reading it. One for my grandfather that is showing significant memory decline. One for my grandfather that just wants to stay sharp and has notice some memory decline with age and was very interested after seeing my weight loss and discussion of nutrition and long term health. He is already is great health compared to his peers in his 80's, no medications and worked physical labor job most his life and stays pretty active already.

Even though the book is targeted at Alzheimer’s Disease, Memory Loss, and Cognitive Decline I would put it right there with Dr. Fung's The Obesity Code for general knowledge on keto and fasting. Even has some great food lists for those that need more guidance. I also like that it gives small or large changes to make depending on how someone wants to proceed and to what level.

https://smile.amazon.com/gp/product/1603587098

u/pedeyboy · 3 pointsr/keto

Absolutely, in my personal opinion.

I've been Keto for 4 to 5 months now without counting calories OR a perfect fat/protein/net carbs ratio (roughly 70/20/10, near enough is good enough) for me otherwise I get overwhelmed by the detail around this and I find it counter-productive to my goals.

I have found it to be more helpful to identify the markers that matter to my physiology and actually monitor and test them regularly as I go with keto. So I care more about the results of the diet, if that makes sense.

Some approximate, recent results to date (coupled with 16:8 intermittent fasting daily.):

  • Reduced weight by 12%
  • Reduced waste size by 4 inches
  • Reduced TG by 40%
  • Increased HDL by 15%
  • Increased insulin sensitivity
  • Decreased glucose levels 20%

    I'm on the journey just like everyone else, just sharing what's working for me; everyone is different. For example, if I eat a lot of cheese and animal-based saturated fats, my TG and weight goes up/plateaus (mono-unsaturated fats like avocado, olive oil, drive that down for me). Where for others it will go down. That's why testing diet against biomarkers are more important to me.

    I have found Ivor Cummin's book most helpful on informing this and much more:

    https://www.amazon.com/Eat-Rich-Live-Long-Mastering-ebook/dp/B07B8FMFRQ/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=&sr=
u/neverenoughblank · 2 pointsr/Random_Acts_Of_Amazon

"Misfit and Shadow, please help! I asked my brother if I could borrow his new birthday gift, a really cool remote controlled airplane! He said I needed to be careful with it, and I was, but now I can't remember where I put it! I know he will ask for it back tomorrow, I need your help to find it!"

A neighborhood kid calls Misfit and Shadow about the missing toy. Misfit and Shadow come to the rescue, and they find it in the sandbox, only to realize it's broken. Misfit and Shadow either save the day and fix it for her or encourage her to tell her brother the truth :)

$0-20!

$0-5

u/thatsconelover · 2 pointsr/loseit

You know how I eat?

Meat on top of spinach. That's it for the most part.

Then there's cheese, cream, butter, 85-90% dark chocolate (in moderation), soups, stews, burgers, eggs, bacon, nuts, ham and other processed meats. As I've always been aversed to most veg, my selection isn't as great as it should be admittedly, but if you do eat veg and want to try keto, go for the leafy green variety. Some fruits such as berries are ok in moderation too.

As for non-keto diets, cutting out added sugars by using whole veg is a start, and cooking meals from scratch is ideal. Time-wise getting a slow cooker/pressure cooker/multicooker could be useful as you can just bang it all in a pot. Ready meals can have loads more added sugar than what people expect.

As for me, I've never felt better eating like this, so I'd say healthy is more subjective than people think, especially as there's more research into low carb happening now.

r/keto has a fairly good FAQ on the diet if you want to know more about that or this book.

No matter what you choose to do, tracking and weighing your food is vital, as it helps control calories.

u/MoBe · 2 pointsr/loseit

Hey,

I weighted 257 lbs back in February 2011. I've lost approx. 50 lbs since on a low carb diet, while doing absolutely no exercise for the first three months or so due to a sciatica. It is not an easy transition, but it's easily the best thing I've ever done diet wise. It's not a matter of losing weight anymore, but living better overall. I can't tell you how many advantages there are to cutting carbs, but apart from the weight loss, the energy levels always stay constant. No more feeling drowsy or tired after a meal. No more heartburns (which was a daily occurrence for me). No more cravings for sugar before or after a workout or long bike run, or a long day at work. No more feeling bloated.

I've never counted calories during this period. Not a single instant. But I watch the carbs I'm eating very carefully. Still, not to the point of obsession. Most carbs are easily discarded: sugar, bread, starchy vegetables, pasta, etc. Mayonnaise is now my main condiment (not proud or anything, just saying).

I've started biking again recently. I do approx. 250 to 300 km a week with a friend of mine over the course of three, sometimes four rides. During these rides is the only time I "carb-up" (eat a significant amount of carbs). I've literally struggled to keep losing weight since I started biking. Why? Because exercise makes me hungry. I compensate before/during rides, but I'm not doing it to LOSE weight. I'm doing it because I love it and I feel better doing it. Exercise does not help weight loss. It helps build lean mass and make you feel better, but the energy spent will be "asked" for by your body -- hunger, cravings, etc. Exercise is a zero-sum game. Energy spent will come back in. If not, you'll just be suffering for no reason!

When I do fall off the low-carb diet (special occasions, sometimes just for fun), I do end up gaining some pounds very rapidly. Eating pizza one night does often result in seeing a huge increase on the scale (2 lbs easily), but it's temporary. The weight goes away just as fast when going back on the low-carb diet.

I aim to eat less than 20 grams of carbs (except fiber) a day. This is typically called a ketogenic diet, as it results in your body going into ketogenesis. I'm just human, so I'd guess that my average was closer to 30-35 grams a days. I've tested for ketogenesis a few times during the last few months. It was obvious I was in keto after bike rides, but not before.

Oh, and my blood pressure was significantly lowered. My cholesterol levels are better than they were, but not yet perfect. I still have a lot to lose.

Anyways, do you have any time to read? If so, PM me. I'd like to send you a copy of Gary Taubes' Why we get fat. Got the Kindle edition recently, and I have no more use for the printed edition.

u/narcoticfx · 1 pointr/Fitness

Books are a great way to educate yourself and keep you motivated. Check the FAQ for resources. I'm enjoying Gary Taubes' Why we get fat book. I found Tom Venuto's Burn The Fat Feed The Muscle to be a great start also. There are plenty of audiobooks too that you can listen to while running or working out.

Food scale, as suggested earlier, is a must if you're planning to use calorie counters and having more control of the things you eat. And form your comment about weighting your bowel movements, I'm sure you'll have fun using it.

Resistance bands and push-up handles are way cheap. I know fittit will prefer barbells and dumbells and I know they're right. But as you, when I initiated (recently) I wanted to have a range of "equipment" for cheap to get myself started and motivated and all of these stuff I mention helped me.

Work out videos/programs (P90X, Insanity, etc) help too, not only as routines but as a way to learn about exercises/form/stretching. I've been doing Power90 (not P90X) for a few months and I'm waiting for my copy of Starting Strength to arrive and looking to get myself a bench press and barbell/weights.

And mostly r/fitness! Good luck!

u/timsstuff · -5 pointsr/AskReddit

Start with Why We Get Fat and then /r/keto. If you're interested in bodybuilding/sculpting through exercise, www.leangains.com is a good resource.

But in a nutshell, your liver processes carbohydrates (sugar, bread, pasta, beer, etc) and turns them into fat through insulin. But fat eaten directly serves to make you feel full and lowers the insulin response, lessening the amount of fat that your body creates. Basically when your body gets enough fat on a regular basis, it doesn't feel as compelled to store fat.

If you consume no carbohydrates at all, like the Eskimos used to do, your brain switches from using glucose for energy to using ketones, which is the energy released when fat cells break down. It's called ketosis and there's a whole subreddit for it, /r/keto. If it sounds like the Atkins diet, it's very similar. The Atkins Induction Phase is basically going through that switch from glucose to ketones.

Also, this is not new information, Atkins wrote his book in 1972 or so and prior to the 1960's when gyms and high fructose corn syrup were introduced, people were thinner and ate less sugar. I think Americans started increasing their sugar intake much earlier like the early 20th century so we got fat earlier, but if anyone from 100 years ago saw us today stuffing our faces with low-fat food and running like hamsters on a treadmill trying to "burn" fat, they would think the future is a crazy time. The last 10 years or so it seems like people are starting to get it, with paleo, keto, and Atkins becoming more common knowledge. But there are still a whole lot of people who are sadly misinformed about how our bodies process foods. Also, doctors will often prescribe a strict keto diet to diabetic patients.

Just look at nature. What do cows eat? Now what to cougars eat? Ever seen a fat cougar? Also fun fact, animals that kill their prey mostly eat the fatty tissue and leave the lean muscle for the hyenas and vultures.

One last thing, exercise is great for strength, stamina, gaining muscle, and body sculpting but fact is, calories out -> calories in. Your body will want to replace the energy you expend. Trying to constantly eat less calories than you expend with exercise is not sustainable. Reducing your carbohydrate intake is far better than any exercise for losing weight. In fact you don't have to exercise at all to get thin. Just stop eating carbs. But you'll probably be a flabby skinny person and muscle looks better than flab, so exercise moderately - weights to build muscle, cardio to build stamina. Also yoga for stretching, balance, and to pick up on hot hippie chicks. Just kidding.

u/Abby_Babby · 11 pointsr/LifeProTips

I have been there, very recently. For the last decade. I can honestly say I absolutely have an addiction problem with sugar & carbs. They are without a doubt my downfall.

I started following a Keto diet in December 2017 and even though I've only lost 20 lbs since then (I have over 100 to lose), I'm off sugar entirely and off carbs for the most part - I try to get my carbs from my vegetables instead now. Coming off them was hard, admittedly, it was a rough week, and I still have my moments where I just want a real burger with fries, but if I make that choice it's going to hurt me, it's like "a little bit of heroin" for a drug addict and I can so easily fall off the wagon and go back to my old habits.

I am reading this book: https://www.amazon.ca/gp/product/1628600160/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1 and it's really good at describing why we gain weight, why we become addicted to sugar and can't seem to get off them if we keep eating an excess of carbs, etc. I highly recommend reading it, even if you don't follow the diet, it's a really good read. I also follow r/keto & r/xxketo <- lots of helpful stuff in there.

PM me if you want to talk, (if it matters, I'm 35, female, single, live in southern Alberta, Canada). In the last 2 years I moved away from all my friends & family (by choice, for a job), and then lost my dad (last January, he was waiting for new lungs) and he was my favorite person to joke with, no one else really measures up to match my sense of humor. It sucks losing a loved one who gets you.

u/romple · 1 pointr/keto

The only criticism I'd have is to find a better dressing. You can find ranch/Caesars that are 1-2g per serving.

Lettuce is good, but there are more nutritious greens. Broccoli, cabbage, brussels sprouts, spinach, etc... Make friends with all of these.

As for 20g of carbs, it's definitely a good hard limit to start. At first generally the closer to 0 the better, (which you'll never do unless you neglect veggies, which you shouldn't do). But people can go as high as 50g or more and still be in keto. Everyone's different but just don't freak out if you're at 25g a day or something. You'll learn your limits.

Also, don't pay much attention to calories, and read Why We Get Fat.

Good luck!

u/BuildingaMan · 2 pointsr/keto

If your goal is to be under 300 lbs by December 31st, prepare to become a massive over-achiever! So completely doable!!

Please - at a bare mimium - if you have $.99 to spare, visit Amazon .com and buy Gary Taubes book "The Elusive Benefits of Undereating and Exercise." If you like his delivery, probably the best book I've read on low-carb is Taubes "Why we get fat: And what to do about it". Incredibly strong stuff. It reads like a text book - he's a an investigative science and health journalist with a degree from Harvard in applied physics and (because that was not enough) a masters degree in journalism from Stanford.

Entering the low-carb world without reading Taubes is like walking on stage to perform a few Bach violin concertos without ever having taking a lesson.

u/pyeremy · 1 pointr/GetMotivated

You've taken the first step. Be mindful that this is a journey that does not end. This is a lifestyle change. You will falter. You may even hold up for a while. If you persist you will achieve your goals. Only by quitting do you fail.
Personally, I have had great luck with a modified Atkins diet. For the first 3 months - no carbs - seriously. That means no bread, rice, potatoes, corn, cauliflower etc. Cut back on your sugar intake. Also no fizzy drinks - that means beer too. Sorry. Drink lots of water.
It may seem severe but after 3 months you can start introducing things back in your diet. In moderation, though.
Use smaller plates - like 8 or 10" instead of 12". Dieting is a bit of a head-game.
Portion control is essential as well. Eat more slowly. Chew your food twice as long. You honestly don't need all the food that we typically put on our collective plates.
Shopping advice - stay away from the inner aisles in the grocery store. The outer aisles are your friends. Meat, fish, produce etc. Not canned. Not manufactured food.
Restaurant advice - Lots of restaurants have "tapas" or small plates. Eat from those or off the appetizer menus. When you order an entre, there's usually enough food to feed 2 or 3 people.
I read this book and used it for reference when planning meals.
https://www.amazon.com/gp/product/1439190275/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1
Nuff said. Best of luck.

u/shootingstarchild · 2 pointsr/asktransgender

Seconded on the red meats. Saturated fat causes both HDL and LDL to increase and LDL breaks down into triglycerides. It's not the only cause of high LDL, many people have diets high in saturated fats and have great cholesterol numbers but if you're looking to lose weight, red meats have a a lot of fat and might eat up too many of the allotted calories in your food budget. Chicken and fish might fit better into your life. Like /u/aufleur says elsewhere in the thread, definitely cut out as much sugar as you can.

If you really want to take control of this thing, you're going to need to know more. I recommend checking out this video on sugar, getting a copy of Good Calories, Bad Calories if you can stand to read a textbook or Why We Get Fat if you want something a lot easier to get through. If you want some free info, read Gary Taubes' blog, Robb Wolf's blog, and Mark Sisson's blog. Start hanging out on /r/keto and /r/Paleo, and definitely get a lot more vegetables. Maybe hold off on fruits, just because of the sugar content. But vegetables are sooooo freakin' delicious if prepared right.

Most of all, start trying new things with your diet, life is an experiment with an n=1!! Don't be afraid to get unconventional. I like to say that if you do what everyone else is doing, you're going to have the same problems as everyone else. And if you take a look around America^^and ^^the ^^whole ^^world, I don't think it's working out too great for most peeps.

/rant/

As for cardio, I'm going to say it's overrated. Generally beneficial, but grossly overrated by culture obsessed with running as perfectly equal to fitness while demonizing any kind of weight training, especially for women, as something for boys only and then they're meatheads and bros and probably dummies. This national obsession with CARDIO YEAH BRO LET'S DO CARDIO drives people to run further than they're ready for and to ignore pain and injuries, or spend hours on cardio machines. Jeez, doesn't everyone just want to move? To do gymnastics and jujitsu and row^^and ^^run, ^^too, ^^I ^^guess, ^^if ^^it's ^^your ^^thing and climb things and lift all the things? I get very frustrated. Cardio and bodybuilding are just such...cold and joyless pursuits, and I think they come from a place of fear. I understand it, but I won't play this game. Sometimes, the only way to win is not to play. I choose to move.

/end rant

So yeah, going for a walk each morning is great advice, especially if you're getting less food because it's not too taxing. It won't fix your cholesterol problem, you can't out-train a bad diet. I've tried. I've run six miles a day every day till my knees and spine ached. I've done clean & jerks till I moved 5000lbs of iron a day. I've rowed till I was sick. I've swung kettlebells till my hands are bloody and raw. MyFitnessPal is pretty good, but when I was using the app on my phone I was too casual about what I ate. I use the Livestrong MyPlate because even though it's not as good as MyFitnessPal and you can't add foods to the database, I need to sit at my computer and plan my food out better.

Hope this all helps!!

u/stojakapimp · 2 pointsr/keto

Good for you, and yes, hopefully it does help them in the end!

I just finished reading The Alzheimer's Antitode by Amy Berger, which I would highly recommend. It doesn't go into super technical detail, but is rather more focused on providing general background along with useful tips for caregivers. It can sometimes be challenging to alter or fully-control someone else's diet, but there are a number of methods that can be beneficial (e.g., exogenous ketones).

Anyways, you may want to pass on that book recommendation to your neighbor.

u/betacrucis · 1 pointr/Fitness

Yep, I've lost over 15 pounds (7kg) in under 2 months on a low carb diet. Continuously trying to tweak it, but great to hear that reintroducing dietary fat to your diet is working for you.

Never thought that eating pretty much as much fat as I want -- within limits -- would work. But once I dropped bread, rice, other starchy carbs, and sugar -- despite still eating fruit and some other Atkins no-nos -- I started dropping fat at a pretty steady rate.

P.S. This is my first post on reddit. lol
P.P.S. Get this book! (Why We Get Fat by Gary Taubes)

u/bst82551 · 2 pointsr/keto

The Art and Science of Low Carbohydrate Performance advocates for zone training in order to help your body prefer fat burning. I've been doing zone training and have had about a 15% gain in running efficiency. I feel less winded and rarely feel sore.

I also really, really like chi running because of its focus on efficiency by using gravity to propel yourself forward. In a long event like yours, efficiency is the key to winning.

u/Netminder70 · 2 pointsr/hockeygoalies

The basic premise of ketogenic diets. You said your body breaks down fats for energy and you are correct. On a low-carb diet your body is not using carbs to generate energy, it is using fats. Typically I am eating around 30 carbs per day. I maintain a rough ratio of 65% of my calories from fats, 35% from protein and 5% from carbs. On a typical game day, I will eat about 100-120g of fat. If I've been good about my food intake, I can play and feel boundless energy and rarely feel fatigued after.

Here is a great book about it.

EDIT: Some of the basic sciency stuff, and I'm quoting from memory, so I could be off, but your body can only hold about 2,000 Kcals of energy derived from glycogen (carb-based) in reserves. However, your body can store 40,000 kcals from fats. You won't use fat for energy unless you bottom out the carbs since glycogen is easier for the body to burn. It can usually take 1-2 weeks for your body to transition over to ketosis (not to be confused with ketoacidosis). Ketogenic diets are great for endurance (such as marathon running, cycling, etc). Some people say they don't lift well on it, but it never bothered me.

u/Galphanore · 6 pointsr/AskReddit

It is not a requirement. However, if we stopped eating meat we would, none the less, have to kill off all of the animals we currently eat because releasing them or keeping them as pets would not be sustainable. Lots of vegetarians claim that "meat eaters" have a larger environmental footprint and that if we stopped eating meat that we could somehow feed those who have trouble getting it now.

This position is a bit naive. We currently produce more than enough food to feed the world. The problem isn't with producing the food, it is with paying for, and transporting, it to those who need it. Switching from our current omnivorous diet to a strictly vegetarian one would make this problem worse, not better, because it takes more space to provide sufficient nutrition without meat.

So, while there are just a few self-selected vegetarians they might have a slightly smaller footprint than the average American, but if everyone were to become one we would be worse off. Additionally, the idea that a vegetarian diet is more healthy is also not nearly as clear cut as many vegetarians would like to believe. If you look into the research on how carbohydrates affect obesity (Here is a good source) you can see that it's not the meat that is making us fat. It's the sugar and bread.

Finally, animals (specifically the fat in animals) is delicious and our bodies crave it because it is a good source of long-term energy without causing the insulin spike that carbohydrates cause. So, eating more fatty meat actually helps to regulate hunger and reduce our consumption.

TL;DR : Animals are delicious and good for you but it is possible to exist without them.

u/ketokate-o · 3 pointsr/keto

Keto is similar to the "induction phase" of Atkins. However, those following the Atkins diet eventually move on to different stages where carbs are slowly added back in. Keto sticks to below 20-50g net carbs indefinitely, with most staying below 20-25g to ensure entering nutritional ketosis. Here's a good article about the differences between Atkins and Keto

Paleo differs from Keto in that Paleo is concerned with where your carbs come from, while Keto cares about how many carbs you eat. Paleo also focus on removing dairy (SAD!) and eating only products that people thousands of years ago would have eaten. It is important to note that Paleo isn't necessarily low carb, while Keto most definitely is. Here's a good article differentiating Keto and Paleo.

Check the sidebar for the FAQ and the Keto Calculator.

Edit: This book has recipes and a getting started guide, as well as info about the specifics of nutritional ketosis that I found helpful.

u/lessofme · 3 pointsr/loseit

I can't believe nobody else has said this yet (though maybe they did and I missed it):

Low-carb. Go low-carb.

Do you eat sugar and starches compulsively? Does it feel as though, no matter how much you eat, you still need more food? An hour or two after a meal, do you already want another one? Does trying to just "cut back" or count calories make your body scream at you to eat?

You need low-carb.

To put it as simply as possible, if you eat a lot of carbs, your body has likely been thrown completely out of whack. You eat flour or sugar, and your insulin levels go rocketing upward; a while later, they drop precipitously, making your body cry out for more in an attempt to stabilize the situation. But eating more only makes them rocket up again, and around and around you go. After years/decades of this, your body is pumping out vast amounts of insulin on a routine basis, leaving you with far too much in your system; however, your tissues have become numbed to it (ie, have become insulin resistant), meaning that it continually takes more to keep your blood sugar under control. Eventually the system begins to break down, leading to pre-diabetes, and later on full-blown Type II. Additionally, all the insulin coursing through your veins is the primary cause of your body's over-enthusiasm to store fat.

That's all terribly over-simplified, but for a more in-depth explanation, read this, and for an even more in-depth explanation, read this. To get you started for now, read this.

I am not shitting you: if you have carb issues (and as a pre-diabetic, you almost certainly do), going low-carb can change EVERYTHING. It can be a little bit of a challenge at first, but after a week or so it gets much easier -- it was far easier for me than any of the standard calorie-restricted, low-fat diets I've done, and I've done more than my share of them. Once you're on track, the compulsive eating vanishes. Your appetite drops off, your energy levels go way up, a surprising number of assorted physical complaints diminish. And most importantly, your weight starts to drop, quickly and without struggle.

I can vouch for this, because this is what happened to me. I've been obese for my entire adult life, and have made so many long, grinding efforts at standard diets -- always failing in the end -- that I was convinced there was just something inherently wrong with me. Then someone right here in r/loseit told me about low-carb dieting, and I decided, what the fuck? Why not give it a try? The worst that happens is that in two weeks, I'm still fat, which was going to happen anyway. So I tried a two-week "experiment," just to see what would happen.

That was nearly seven months ago. Since then, I've dropped roughly 80 lbs (of roughly 150 total that I need to drop) and feel for the first time in my life that I can be whatever size I want to be. Hell, a lot of the time I don't even feel as though I'm "on a diet"... it's more like, in soviet russia, diet goes on you. As long as I don't eat more than a certain number of carbs per day, the weight and everything that goes along with it, that all just takes care of itself.

Low-carb diets aren't a fad, they're not a crash diet, they're not unhealthy, though people will tell you all of these things. What a low-carb diet does is allow your body to regain its equilibrium and begin to correct all of the problems that have accumulated from a lifetime of eating refined carbohydrates. There are a lot of ways to go about it -- it's not all Atkins, although that's a perfectly valid place to start. But even just getting the major sources of carbs out of your diet -- the flour, sugar, and starch -- will almost certainly make an enormous, rapid difference in how you feel and what you weigh. It does require some effort, and it does require some sacrifice. Changing how you live your life is never easy. But compared to the tortures of a carb-based, low-fat, calorie-restricted diet (that doesn't work to address the real problem anyway), it's a walk in the fucking park.

If nothing else, it's worth a try. It's worth considering. For me, it literally changed my entire world. And I'm an Oregonian, too -- would I lead you astray? :)

Good luck, girl. I hear you so loud and clear my ears are bleeding. Think about this, and please, please ask if you have questions.

u/Shufflebuzz · -1 pointsr/cycling

You may want to check out The Art and Science of Low Carbohydrate Performance. http://amzn.com/0983490716

The general premise is, after several weeks on a very low carbohydrate diet, you body adapts to use fat as the primary fuel. Fat utilization increases. That is, you can burn fat a much higher rates than you can on a typical diet. Glycogen is preserved and you don't bonk. As intensity increases, you start burning more glycogen for energy, but you're still burning fat at rates that just can't be achieved on a standard diet.

> I'm not trying to go fast. I just want endurance, power and overall performance. You know, besides dropping some body fat.

It's well suited for this.
V02max will decrease slightly. That's your maximal effort. How much you can do in an all-out sprint. However, because fat mass decreases, your VO2max/kg and watts/kg actually increase. Since bike racing often involves a sprint to the finish, racers are after VO2max, so this hasn't caught on.
In events without a sprint to the finish; triathlon, ultra-endurance races, longer time trials, it's gaining in popularity.
I find it ideal for a recreational rider.

u/edingc · 0 pointsr/keto

I have this one, but I can't say I use it all that often.

Couple of thoughts:

  • Have you considered taking your favorite recipes and compiling them into a "book" for your parents to have? Some quick work in MS Word and a trip to Staples/Kinkos/OfficeMax should yield a DIY cookbook with a good handful of recipes.
  • Make sure you include Why We Get Fat in your gift basket. It's a great primer on low carb diets, but much less science heavy than Good Calories, Bad Calories.
u/wuot · 1 pointr/AdviceAnimals

This is completely false. I used to believe that, until I spent some of my free time casually studying nutrition (specifically the effects of carbohydrates on the body).

Type 2 diabetes occurs when the body's cells become insulin resistant due to excessive amounts of insulin being present (usually caused by excess sugar & carbohydrate intake). The pancreas has to make more and more insulin to achieve the same effect (directing cells to take in glucose in order to remove it from the bloodstream, which must happen because excess blood sugar is, as we know, highly toxic), and eventually it cannot create enough - you now have type 2 diabetes. It is not caused by stored fat.

Additionally, contrary to Reddit's popular belief, storing fat is not simply caused by an excessive intake of calories. Fat storage is primarily regulated by the hormone insulin, and since type 2 diabetics have had a huge excess of insulin for a long period, diabetes and obesity are very often (but not always*) seen together. Is it any wonder the belief that fat causes diabetes sprung up?

If you'd like to know more, a great starting point is the book "Why We Get Fat: And What To Do About It



> If your burning the calories, eat away, you can't wear our your pancreas. That's a myth that needs to die.

PLEASE do some proper research before you perpetuate bullshit like this to people who may believe things they hear on the internet. You certainly can wear out your pancreas, several people in my family have done just that with a lifetime of sugar and processed carbohydrates (two of them being extremely "fit" looking, working out frequently and playing sports/generally being active.

u/IllConceivedIdeas · 1 pointr/keto

Try to get your diabetes specialist to read this book.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708

It will explain almost everything he could want to know and has an entire chapter dedicated to specifically why it is what you're doing is so good at treating type 2 diabetes and another whole chapter dedicated explaining the metabolic effects of the diet and the derangements that are fixed by it's unique way to bypass them. There's several segments more or less explicitly written with the intent of convincing curious doctors like yours.

The fact that he signaled curiosity at what you where up to so early on is probably a good sign that he'll have an open mind and be open to exploring the ideas of carbohydrate restriction and extreme carbohydrate restriction with his other patients and doing so could very well save lives.

(That link is not a referral link just to be clear.)

u/Aevin1387 · 7 pointsr/keto

> Does it matter if fat is unsaturated or saturated? I know saturated is bad for you, but would you just burn it off anyway?

Saturated fats are not bad for you, that is another of those myths surrounding dieting that came about during the "low fat" hype. Yes, certain mono-unsaturated fats, such as olive oil or fish oil, are better for you, but saturated fats aren't bad. A great resource for this information is Gary Taubes' book Why we get fat and what to do about it. When looking for fats, think of the ones that don't require a lot of processing, such as olive oil, coconut oil, lard, butter. Canola and other vegetable oils require a lot of processing and would not have been easy to get during paleolithic times.

> Since it can be hard to get a lot of fat, would it be a good idea to cook with butter/extra virgin olive oil whenever possible?

You should cook with butter/extra virgin olive oil, but getting enough fat isn't too difficult, especially if you are eating fattier meats, such as bacon or steaks. For salads, I love to use just olive oil for dressing.

u/snakeojakeo · 2 pointsr/Paleo

okay, i think you can follow a well-structured ketogenic diet for long-term periods or for life, if it works out for you. i ran into distinct problems on keto, and now follow something like the perfect health diet, which zenon mentions below. i don't think people will universally run into trouble with long-term ketosis, but i also don't think it will work out for most people in the end, as a long term solution.

if you're going to try to do long term keto (and by the way, this thread really belongs in r/keto), you should do yourself a huge favor and read stephen phinney & jeff volek's book. it's the single best book for practical use & understanding of a ketogenic diet. i believe phinney has been in nutritional ketosis for something like 8 years, and nobody has done more research (although i don't agree with all of the conclusions he's found).

u/Theforechecker · 3 pointsr/keto

Getting past the keto flu....(read the FAQ)

Read this book, its great, provides the science, the rationality and the menus. http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708

And remember...
in about 3 weeks...

  • you will have FAR LESS cravings, if you stick with it
  • you will have FAR MORE energy thats stable, if you stick with it
  • you will lose weight and become less bloated, if you stick with it

    Stick with it, mean ALL IN...not half in half out....eat 65%-85% fat - moderate protein and only get your carbs from non starchy veggies. This is the key...get in ketosis and stay there...then in a month see how you feel and do what you want. BUT for a month stick with it so you can see the REAL benefits of a well balance Low Carb High Fat (LCHF) diet.

    Good Luck, this diet is like no other, you will never be hungry again.
u/missparisblues · 1 pointr/xxketo

I use My Fitness Pal since it has a lot of choices but it’s not the best at counting carbs unless you pay for that version, which I don’t.

Definitely check out the Keto sub, lots of great info there! Keep things simple, don’t overwhelm yourself by doing too much too fast. Unless you are the kind of person who needs to totally immerse yourself to be successful? I’m a little changes at a time type person.

Also, I like this book. Idk if I’ll get crap for linking to it but it’s helped me, especially when I’ve needed to get back to basics. It’s not completely the same as Keto but close enough to where I recommend it.

New Atkins for A New You

u/tsarz · 1 pointr/keto

It sounds like you want a "keto for beginners" that is better than what is here on reddit. There are some other websites like DietDoctor, but I think the best information is probably in books such as The Art And Science Of Low Carbohydrate Living. However, there is still a lot of room for improvement.

Edit: Another good link is http://eatingacademy.com/ but you'll have to poke around to find what you're looking for. I don't think he really has any "how to do LCHF" stuff.

u/TruthWillSetUsFree · 1 pointr/Health

>A diabetic patient is recommended to have foods rich in Carbohydrates

ಠ_ಠ

http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702

>If the USDA dietary guidelines—recommending that highly caloric grains and carbohydrates comprise 45 to 65 percent of daily caloric intake—are so healthy, why, he asks, has obesity among Americans been on the upswing? Why has this same diet, endorsed by the American Heart Association, not managed to reduce the incidence of heart disease?

http://www.uctv.tv/search-details.aspx?showID=16717

u/pfote_65 · 6 pointsr/ketogains

of course you can "bulk" on keto, too. you don't need carbs for that. And yeah, you sound as if you're not reacting well to carbs (or some of them at least). The GAS issue is usually related to your gut bacteria, you miss apparently some for the carbs you are eating, so this probably gets better over time.

But I consider the whole "bulking/cutting" done in the bodybuilder scene a myth, they came up with some patterns that work, and those are religiously followed now. Science says, if you have the proteins it takes, and a caloric deficit not too big, and the necessary growth stimuli from your exercises, you will gain lean mass. actually you have some benefits like growth hormone and other things.

"the art and science of low carbohydrate performance" by Volek and Phinney might be a good read for your coach :-)

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

u/Buddhamama42 · 1 pointr/Fitness

If you go to /r/ketoscience, or ketogains, they have a lot of helpful stuff about exercise and keto :)

Basically, it takes a month to six weeks to become fully keto-adapted. During that time, any exercise you do will take a hit. After that time, your stamina and intensity will go right back up again.

There's also a really good book - I think its The Art and Science of Low Carbohydrate Exercise, which you may find useful....
Got it - The Art and Science of Low Carbohydrate Performance

I just think its really funny hearing keto athletes fuelling for triathalons with smoothies made of coconut cream and avocados :) :)

u/fury420 · 1 pointr/keto

muscle cramping when adequately hydrated does sound like more of an electrolyte (sodium/potassium) issue rather than a lack of carbs, I've seen exausting your glucose described more like hitting a wall or feeling drained.

FYI, you can make your own carb-free sports drink by dissolving "lite salt", it's a 50/50 blend of sodium & potassium chloride (often with a bit of calcium/magnesium as well) that you can also use in place of regular table salt, and is much cheaper than potassium supplements.

>Yet I've heard and read here that once someone is "carb adapted" they don't need to carb up...

I'm a bit out of my depth when it comes to extreme athletics, but from my understanding this does depend on intensity and there is a point when pushing close to your VO2 max where fat/ketones are no longer entirely adequate. IMO If you truly are pushing yourself hard enough to need a carb-up, it's not something to fret about as you'll be burning through those carbs pretty damned fast anyways, and fit individuals also tend to have better metabolic flexibility. I haven't read myself, but I've seen 'The Art & Science of Low Carb Performance' recommended for athletic ppl doing keto.

u/Aldotroid · 0 pointsr/videos

Definitely head over to /r/keto and if you want to dive more, read Why We Get Fat And What To Do About It.

Thanks to that, many friends, family members and myself reached our ideal weight. Give it a try :)

Edit: I'm not implying she didn't work that hard, just letting her know there are other approaches she might not be aware of.

u/CthulhusAdvanceMan · 2 pointsr/kettlebell

It is possible to stay low carb and still be able to perform intense exercise, but it takes time to adapt to fat as your primary fuel and a deliberate strategy of light carb feeding (usually dextrose) just before a workout.

Check out the FAQ at /r/ketogains. Those folks are staying on super low carb diets all the time, performing intense workouts and having great results.

There are also a number of elite ultra-endurance athletes that are strictly low-carb all the time. Another great resource is The Art and Science of Low Carbohydrate Performance .

u/mrdumbphone · 2 pointsr/keto

Ignore mainstream nutrition. If you're interested some books are The Big Fat Surprise, The Art and Science of Low Carbohydrate Living, either of Taubes' books, or you can watch Youtube lectures by Phinney, Volek, Taubes etc. This page is also fairly good on fats.

Fats are extraordinarily complicated in structure, oil composition, metabolism, etc. The best bet is to eat older fats and not newer processed oils because we quite literally evolved eating animal fats exclusively, not shortening hydrogenated from the refined oil extracted from the unused excess seeds that fell out of cotton plants.

Omega 3:

  • Omega 3 and Omega 6 are both required to be ingested by the body as we have no metabolic way of creating them (whereas Omega 9 can be created from Saturated Fat).
  • They should be consumed in a one to one ratio, which is the ratio found in grass fed animal fats, eggs, milk, butter.
  • It is important to note that the need for these essential fatty acids is relatively small, so in the case that you're consuming 80% of your calories from fat you should primarily worry about the ratio of the fatty acids in your food (IE eat animal fats). You can overdo Omega 3 consumption if you consume an excess of fish oil supplements in addition to fortified foods etc.
  • The so-called "polyunsaturated oils" like soybean, cottonseed (commonly called "Vegetable"), rapeseed (commonly called "Canola) etc are very high in Omega 6 while being low in Omega 3. The result is that most people in the US consume vastly more Omega 6 than Omega 3, and studies have shown that many inflamation markers and chronic diseases are improved as that dietary ratio moves closer to 1:1.
  • Grain fed livestock is much higher in Omega 6 than Omega 3, just like the so-called polyunsaturated oils.
  • Lard is fairly high in Oleic Acid, the monounsatured fatty acid that Olive Oil gets all the praise for.
u/orejo · 2 pointsr/Random_Acts_Of_Amazon

I will tell you that this book called Why We Get Fat and What to do about it is the best thing that I have ever read about nutrition and weight loss. It's not a "diet" book or even a science book...it's just the story of how all this works in your body and the history behind where we are today.

Once you know, then start simply by phasing out the stuff you shouldn't eat. Change your shopping trips to only fresh foods with a few condiments and other staples. Learn to read labels and consider food value along with the price. This is where you have to start figuring out the way to cook this food that works for you. Cookbooks help, but I really think google is the way to go here. You want simplicity so that a complex recipe is not standing between you and your dinner - or the "skip all that work and get junk!" voice starts calling. This step takes from 1-6 months to really get down solidly.

Once you know what you like and how you prepare it, then you can start getting the kitchen tools that are key to your eating. Our items that I cannot live without are a juicer, Vitamix and a grill/smoker. Also, glass portion containers (these) so I can cook in bulk one day a week and portion for the rest of the week.

Good luck on your weight loss!

u/stevecanuck · 4 pointsr/diabetes
I agree with the comments on going on a low carb, hi fat diet such as keto to manage T2 diabetes. I've been on it 3 years and have had blood glucose levels that are non-diabetic norms since te first couple of weeks.

Lots of good info on the r/keto faq on how to do keto. Lots of good recipes over at www.dietdoctor.com/low-carb/recipes

In case your Dad gets some pushback against keto being "pseudoscience", here are some peer reviewed research papers that support keto:

https://www.sciencedirect.com/science/article/pii/S0899900714003323

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/

http://spectrum.diabetesjournals.org/content/25/4/238

edit to add some good books for starters, all science and evidence based.

Dr. Bernstein's Diabetes Solution - https://www.amazon.com/dp/B004QZ9PC4/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating -
https://www.amazon.com/Real-Meal-Revolution-Sustainable-Approach-ebook/dp/B00RTY0O7O/ref=sr_1_2?s=digital-text&ie=UTF8&qid=1519585318&sr=1-2&keywords=noakes

The Art and Science of Low Carbohydrate Living - https://www.amazon.com/Art-Science-Low-Carbohydrate-Living-ebook/dp/B005CVV2AE/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1519585452&sr=1-1&keywords=jeff++volek

Why We Get Fat: And What to Do About It - https://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1519585485&sr=1-1&keywords=taubes

u/parl · 2 pointsr/keto

When glucose / glycogen is stored in muscles (and maybe in the liver as well), each molecule of glucose is stored with three molecules of water. There's nothing to be done about that.

When you do a low carb diet, your body will initially use up (draw down) the stored glucose and the associated water will be dumped into the blood stream. Your body will recognize that there is too much liquid in the blood and expel some water (a little perspiration, but mostly as urine). Urine has salt in it and you need to replace this, which is why salty broth is recommended for keto newbies.

If you don't, the body will shift to the use of potassium and then magnesium. These are the main constituents of keto-flu.

Some folks may need continued supplementation of Na (sodium - salt), K (potassium), and even Mg (magnesium). Salt is easy. Potassium is conveniently available in (Morton) Lite salt (50% Na, 50% K). Mg is a bit harder, since the easy one (Milk of Magnesia) isn't absorbed; it's a laxative. A product called Slo-Mag (or a generic equivalent) can help, but this probably needs professional help to diagnose and treat. (I am not a doctor.)

Much of this comes from Phinney & Volek's big Science heavy book, The Art and Science of Low Carbohydrate Living.

u/becca2k · 4 pointsr/xxketo

I strongly suggest reading (or listening in my case) to Gary Taube's "Why We Get Fat, and What to Do About It". This book is what convinced me to go Keto, and I've never doubted my decision once. Taubes did a great job convincing me why I never wanted to eat a high carb diet again. As was suggested to me, I recommend you get the audio version of the book- it's a bit tough going in the first chapters, so easier to get through the audio for me. :-) KCKO!

u/nortab · 5 pointsr/keto

I'll start off by commending you for taking this step. I wish you the best of luck.

The FAQ in the sidebar is a good place to start. I personally started after reading Gary Taubes' "Why We Get Fat: And What to Do About It". It provided a great overview of the science behind keto, and the health benefits that could result from it in addition to weight loss.

u/GravNZ · 1 pointr/ketonz

Mine was also sceptical at first. He was particularly concerned about my LDL for a while, but decided to let it go since everything else checked out fine (including my triglycerides and HDL) and I was losing a pile of weight.

Last time I saw him a month ago (having reached my goal earlier this year), he actually asked for more information about what I was doing. I immediately recommended The Art & Science of Low Carbohydrate Living for his own reading, and What The Fat for his other patients.

So yeah I'd say get stuck in, and get those tests along the way so you have the blood data to track your progress with, as well as your weight. Nothing like actual results to convince someone. Good luck!

u/peppermint-kiss · 5 pointsr/keto

My advice:

  1. Drink coffee with a sugar substitute (I like Splenda, it functions and tastes exactly like sugar) and a dash of heavy whipping cream (you don't need much to lighten the coffee up a lot).
  2. Diet soda - any kind - is fine.
  3. Watch this video for an "Explain Like I'm Five" approach.

    Bonus advice:

  • Only weigh yourself once a week.
  • If you weigh yourself two weeks in a row and you haven't lost any weight, make sure you're counting your carbs. 50g is the max, 20g is the ideal. So maybe say, "Okay I will only have 35g of carbs a day" and try that for two weeks and see if it starts the weight loss back up again. If not, lower them.
  • If you've lowered your carbs down to 15 or 20g and you're still stalled, try limiting the diet soda. Maybe two cans/day for two weeks, then one can/day.
  • If you're still not losing, cut the soda out completely. For some people, it triggers insulin secretion even though there aren't any carbs in it, and high levels of insulin can stall fat burning.
  • If cutting the soda out doesn't help, cut all artificial sweeteners.
  • Next step would be to start limiting dairy. Then perhaps caffeine and/or nuts.

    I'm a big fan of the "slow and steady" approach. Make little changes, take some time, observe how it affects you. There's no rush to dump weight off; it's more likely to be permanent if you're not obsessing and just "keeping calm and ketoing on".

    Bonus resources, if you want to have a deeper understanding:

  • Why We Get Fat is my favorite intro book.
  • The Art & Science of Low Carbohydrate Living is a very thorough explanation of the diet.
  • The Big Fat Surprise explains why scientists and public health officials act like fat is bad for you, even though the scientific evidence doesn't support that belief.
  • Good Calories, Bad Calories is a more detailed & scientific version of Why We Get Fat
  • New Atkins for a New You is a very easy-to-follow instructional guide if that's what you need (written by Eric Westman, the doctor in the video I linked above).
  • Here is a list of great keto videos to watch.
u/nixfu · 2 pointsr/keto

Right along the same lines, I would wonder if a video by author Gary Taubes would be also what your looking for? He has been giving lectures to the medical circuit and educating doctors on the actual science and research for a few years.


Here he is a Ohio State University Medical Center:
http://www.youtube.com/embed/bTUspjZG-wc?feature=player_detailpage

Or here he is at Bastyr University:
http://www.youtube.com/embed/Cm_EjJXCjhw?feature=player_detailpage

Or here he is a New Brighton School:
http://www.youtube.com/embed/lDneyrETR2o?feature=player_detailpage

Or here he is at University of Texas:
http://www.youtube.com/embed/KH9079LV4tY?feature=player_detailpage


And there are lots more on youtube.

BTW, if you have not read his books and are really interesting in learning some of this stuff, you MUST do so, they are great books.

Of the best two books he wrote, "Good Calories, Bad Calories" is very technical and very much aimed at the medical community with extensive technical details and many many footnotes and reference data.
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462

"Why we get fat" is the layperson version of the same book.
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/

u/Evgeny_ · 3 pointsr/fasting

> There is research going on in the field of ketosis and endurance sports. Peter Attia its been my main referent.

I believe Volek and Phinney are much, much superior as a source of information on the subject.

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

> I couldn’t find any publication about ultra distances and significant amount of fasting.

I don't think many people practice such thing.

> I don’t know how much of what I accomplished its due to a process of adaptation (for the last months I’ve been eating once a day)

Hm. The number of meals per day is pretty much irrelevant, it is being in state of ketosis for a certain amount of time (several weeks) that causes adaptation. Looks like the author understands it.

A detailed article, with graffs and stuff on the subject of long distance running and keto adaptation:
http://www.ultrarunning.com/features/health-and-nutrition/the-emerging-science-on-fat-adaptation/

u/grandzooby · 2 pointsr/bicycling

There's been a fair amount of research into keto-adapted athletics. This book covers some of it fairly well:
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

And here's a blog by Peter Attia (a Dr., researcher, and keto athlete):
http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance

A common belief among people is that carbohydrates are “necessary” for physical exertion and any form of athletic activity. I certainly clung to that belief for the majority of my life, especially as someone focused on endurance sports. However, at least theoretically, it seemed possible that I should be able to get by utilizing far more fat than glycogen for aerobic activity, if I could only figure out how. ...

I think the challenge is that you pretty much have to choose one or the other. Once you get your body into an efficient ketotic state, you have to avoid the idea of "carb loading". But if you're carb-oriented, then your body won't efficiently get at that huge store of fat that we all have (in terms of % calories available from fat vs glycogen).

What I like about Dr. Attia is he is into experimenting with the limits of this on himself. In one video he talked about fasting for 24 hours then going out the next day for a vigorous 6 hour bike ride while consuming nothing but broth to keep his electrolytes in balance.

As I recall the way he recounts it, his endurance capabilities are the same or better while in ketosis. Activities that require short bursts of energy seem to be diminished somewhat.

u/vaguely_va · 1 pointr/xxketo

Two weeks of keto! Haven't even contemplated any type of cheating. My SO is trying a week of keto starting today, so I'm excited!!

I've just read Why We Get Fat and it was really eye-opening. Most of the diet books out there are pretty... daytime talk show-y. Dr. Oz, Dr. Phil, kind of over-exaggerating and scaremongering. This was articulate, interesting, and based on science and studies. I know it's nothing new to veteran Keto-ers, but for any newbies, give it a look!

Over the next few days, we'll be eating maple pecan pancakes with yummy syrup (from ruled.me), chicken fingers, pizza, burgers, thai peanut chicken, chocolate mousse, and brownie mug cake (ibih). I'm hoping to lure SO to stick to keto in this week. Wish me luck!

u/total_tosser · 4 pointsr/loseit

I made a post in your ex-boyfriend's topic here.

I think that it's important for you to realize that this relationship was not meant to be. Attraction works in many ways. Obviously there are different types of attraction; emotional, physical, spiritual, etc... and they all work together to typically attract one person to another. Some guys are attracted to skinny girls, some guys are attracted to curvy girls, and some guys are attracted to larger girls. There's nothing wrong with that, it's natural. As I mentioned in my post linked above, I don't consider myself to be a shallow guy but I also do not think that either person should be willing to "settle" or force attraction. That will ultimately end in a bad situation and it's not fair for either person involved. Would you really want to continue dating someone who struggles to see past a flaw of yours? What you need to look for is someone who doesn't see them as "flaws"; someone who embraces them as a part of you.

As hard as it may be, try not to be too upset and hurt by this. You have to use this as an assertion that the relationship was not meant to be. I think it's a bad idea to jump right into an exercise and diet routine right away because it's pretty obvious that you're doing it for all of the wrong reasons (believe me, I have been there myself). If I were you, I would take a few weeks (maybe even a month) and just let things settle down a bit. Do some research. Starting an exercise routine and changing your diet are big decisions. They should be implemented as a lifestyle change rather than a "I'm going to do this until I look smoking hot" or "He'll wish he hadn't broken up with me when I lose 25/50 pounds" type of thing.

You mentioned that you're eating healthier than him typically. While you're researching and/or evaluating your options for diet/exercise, use something like myfitnesspal and track everything you would eat for a week. Don't alter your eating habits at all, just keep track of it. From there, you'll have a pretty good idea of what you need to work on (as far as diet is concerned). I'm one of those "low carb/high fat" (keto) weirdos. I don't want to push my decisions upon you but if you're interested in hearing more, I'd highly recommend Why We Get Fat: And What to Do About It by Gary Taubes.

You also mentioned that you previously had an exercise routine which you stopped due to a lack of time. If you're serious about getting into shape and becoming healthier (for you), your exercise program should take precedence over nearly everything else. Fit it into your schedule and do not compromise that time. I run on Tuesday, Thursday, Saturday, and Sunday. I also work a very hectic job (often requiring more than 40 hours per week) and spend a significant amount of time with my girlfriend outside of work. On those days, I might make plans (especially the weekends) but I always leave myself a free hour for running. If that interferes with my plans, I'll reschedule or cancel my plans.

All in all, don't let this get to you. The worst thing that you can do is obsess over this and let it determine what you do with your life. If you want to make some healthy changes, you need to do that for you. It took me a long time to figure that out, but I have finally reached that point and I'm not exaggerating when I say that there is no better feeling. I'm not trying to impress anyone but myself and that feels freaking fantastic. Take some time and heal a bit before you make a drastic change. Your mind is just like a muscle; it needs time to heal and recover too.

u/neuquino · 4 pointsr/funny

>If you take in more calories than you use, then you will gain weight.

That's kind of obvious, but it's about as relevant as saying "Only cars with wheels get in collisions." Sure, but it's not helpful since all cars have wheels. Also pretty much everyone consumes more calories than their body "uses". The relevant question is what your body does with the excess calories. Does your body convert those calories to fat or does your body expel them?

Everyone knows someone who can eat ridiculous quantities of food without gaining weight (I'm included in that group). Yet other people eat more moderately yet still increase in size. Hormones have a huge effect on how our bodies handle excess calories, specifically how sensitive our bodies are to insulin and cortisol. On the same diet, someone who is more sensitive to those hormones will end up gaining weight while someone who is less sensitive will not.

I get these ideas from the science writer Gary Taubes. From the amazon page for his book Why We Get Fat: And What to Do About It:

>In his New York Times best seller, Good Calories, Bad Calories, Taubes argued that our diet’s overemphasis on certain kinds of carbohydrates—not fats and not simply excess calories—has led directly to the obesity epidemic we face today.

>[he explains] in layperson’s terms the science that debunks the idea that weight control is a matter of burning more calories than one consumes...

I've never been overweight, but I've always found the argument judgmental that "it's as simple as calories in vs calories burned, and if overweight people could simply show some self control they would be thin". Lots of people don't have to live counting calories (like myself), and I know I eat a shit-ton more calories than I "use" (or exercise off, I guess is what people mean), but I don't gain weight.

In light of that is it really that useful to go around pointing out that fat people eat more calories than they burn, when that's not really the issue?

u/jettnoir · 1 pointr/xxfitness

Well, until you become keto adapted your exercise ability will be somewhat hindered as your body adjusts from burning sugars to burning fat. It takes anywhere from 6 to 12 weeks to become fully keto adapted. If you cheat it just hinders that time. :( Are you following your macros and drinking enough water? Also, have you tried cutting out dairy for a few weeks to see if that helps? For some people dairy results in slower weight loss.

It seems from what people post on /r/xxketo the scale may not move for you but your body composition changes. There have been many people who posted what visually looks like a lot of weight loss, but it has only been 5 lbs on the scale (they have the body type that carries weight in the belly).


High protein becomes sugar because unless you use it, your body can't store it as anything but fat which sounds like it is the opposite of what you want. High good fats trigger your body to switch over to burning fat.

I think you might want to read the book "The Art and Science of Low Carbohydrate Performance". I'd love to tell you about it but I haven't begun to read it yet!

u/mindhead1 · 2 pointsr/kettlebell

Not be be redundant, but diet is going to be the key to your success. I don't work for the authors of these 2 books, but reading them has really changed my perspective on what "healthy" eating is and since adopting the low carb, no sugar principals I have seen great results.

There is growing evidence that calories in, calories out paradigm that we have all been taught is the ideal way to meet our health and nutrition goals is flawed. The 2 books below make a convincing case.

I highly recommend both of these books.

Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently https://www.amazon.com/dp/1455533874/ref=cm_sw_r_cp_apa_7ZpzzbQHXRSQW

Why We Get Fat: And What to Do About It https://www.amazon.com/dp/0307474259/ref=cm_sw_r_cp_apa_Y0pzzbY9Q0G38

u/probablydyslexic · 1 pointr/politics

>Cookies are nutritious. Period. I don't need to cite a degree in nutrition studies to state an obvious fact.

It's clear that you don't understand what I'm talking about.

You didn't cite any resource. You are not a nutritionist. You couldn't even speak on conjecture or personal experience. I'm sorry but this is no longer an argument. You provide no grounds to argue against except faith. "It is nutritious because it's obvious."

NO. An Oreo cookie is NOT nutritious... not in the sense that it is even remotely healthy or good for you. I can't even believe you are arguing this. I'm beginning to think this is some true internet trolling.

Yes it contains calories which is ENERGY, but those calories come from sources that are bad for your health. Saturated fat is LDL Cholesterol which is the fluffy low density stuff that gets stuck in your arteries. Flour based carbohydrates immediately metabolise into glucose in your blood and cause a massive insulin spike resulting in storing all the calories you just ate and you subsequently getting hungry again in 2 or 3 more hours. The glycemic index of some of these ingredients are higher than if you were to eat raw table sugar.

nu·tri·ent
/ˈn(y)o͞otrēənt/
Noun
A substance that provides nourishment essential for growth and the maintenance of life.



cal·o·rie
/ˈkal(ə)rē/
Noun
Either of two units of heat energy.
The energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).

This is called citing your sources. I didn't just SAY "Oreos are bad for you" and told you to believe it based on my word and faith. You have to prove what you say.

There is virtually nothing healthy in an oreo cookie. I suggest reading Why We Get Fat by Gary Taubes.

For all intents and purposes it serves no other role than to spike insulin and give an unnatural amount of glucose in the blood. I'm not exaggerating in that previous sentence. The human body literally is not designed to handle the spike in sugar that a single serving of Oreos provides. This is why Diabetes exists.

We had a nice discussion about the EBT system but you need some practice at formal discussion and argumental strategies.


I'll state my original point once more, and when you can identify the differences in healthy diet choices maybe we can have a discussion again.

When a person relies on the government to feed them, it is my opinion that the government should have a vested interest in where they are spending tax payer dollars. That interest should be the health of it's citizens. When someone can earn their own money they earn the right to eat whatever the hell the want.

u/RangerPretzel · 1 pointr/keto

New book out called "Eat Rich, Live Long" by 2 guys who are fairly well known in the LCHF community: https://www.amazon.com/Eat-Rich-Live-Long-Mastering-ebook/dp/B07B8FMFRQ/

The book is broken up into 3 sections:

  • The basic case for LCHF
  • Recipes and how to eat LCHF
  • A deep dive into the science of LCHF

    It reviews really well, too. People seem to love it. I have a copy of it as well, and I can give it my personal "thumbs-up".

    The physical copy ($20) is high-quality and certainly better than the Kindle version ($10), but the Kindle version ain't bad either.

    Get your wife a copy and have her read it. It should effectively change her mind.
u/cherrygarcia80 · 3 pointsr/keto

@fexxi: Unfortunately you are misinformed (it seems many who watched Dr. Oz's keto segment think the same and ended up here without doing their own research and only going by what they heard on tv or from what they had from others). There are countless stories of "normal weight" people who are on keto and feeling better than ever. with bloodwork to show it. I would highly recommend educating yourself on this way of eating by researching especially on books that have been authored by scientific dr's who have carried out studied and authored papers in peer reviewed journals on the health benefits of keto no matter what weight you are at. Here are afew books to read by phinney, volek, tim noakes, gary taubes, dr. eric westman and they all have youtube videos as well, there's many others as well:-

u/DeviantPabu · 1 pointr/Random_Acts_Of_Amazon

I know theres a couple of books out there that have a full 30 day meal plan in them. I know nothing about macros really and don't know if these books would help you. :-(

Beginners Guide

I have another one in this series for insulin resistance- it's not keto, but the recipes are phenomenal. My sister's had the same experience with the migraine relief one.

[Most popular one I sell daily] (https://www.amazon.com/dp/1628602821/ref=cm_sw_r_cp_awdb_t1_vp3YAbK6H8MZN)

Another one I sell a tonne of

I don't know if this helps AT ALL, but I hope it does!

u/HThashadenough · 5 pointsr/DeadBedrooms

30g/day is pretty fucking good! Now Gary Taubes says it must be 25 or less for a lot of good reasons, BUT, you are making a hell of an effort.



Serum glucose/Low T connection see here

BTW, you are doing a great job!

EDIT: Remember, your ketone levels via urine testing must be mid-range, too high is bad because while you are keeping your total carbs down, your overall caloric intake in protein and fats is too high for your body mass. I know, it seems counter-intuitive, but trust me, after you think about it it makes sense. PM if needed. GL.

u/gaminedreams · 2 pointsr/keto

I read New Atkins for a New You and it suggests adding 5-10 g carbs each week of different types of carbs until you can maintain weight in order to determine your carb tolerance.

It should help you transition better to lifetime maintenance a lot smoother and help you understand what foods can make you gain unexpectedly.

u/alanthiana · 2 pointsr/keto

The Keto Diet - Leanne Vogel - she also has a podcast, if you like them.

Why We Get Fat - Gary Taubes

The Case Against Sugar - Gary Taubes

The Keto Reset Diet - Mark Sisson

The Ketogenic Bible - Jacob Wilson and Ryan Lowery

If you are looking for cookbooks, Maria Emmerich, Kyndra Holley, Carolyn Ketchum, and Amanda Hughes have great stuff. There's also a TON of sites for great keto recipes. Just let me know if you need some.

u/digital11 · 2 pointsr/keto

Nope, I think you underestimate the self-limiting nature of fat and protein vs. the human bodies nearly endless ability to gorge on carbs.

If you're serious about getting healthy, I would HIGHLY recommend reading this book. I can honestly say it changed my life as well as my understanding of obesity.

u/dalesd · 13 pointsr/ketoscience

> more like a 2000 person 2 year study

OMG, I wish there was something like that.

> I only care about stuff that will enhance my performance and at this point it is the raw fruitarian diet. If being in ketosis is better for performance that would be awesome and I would switch right away but I need hard evidence not just anecdotal evidence.

I totally understand. I'll say this. If you have a diet that works for you, stick with it. I'm not looking to convert anyone. If it isn't working for you, read on.

I'm a recreational cyclist who got into keto for weight loss, and stuck with it for the endurance benefits. Since the weight loss, I've gone on to do everything from A-group rides to centuries to week-long bike tours without carbs. I was never going to be a pro, but I can hold my own on club rides.

You could look into the work of Drs. Phinney & Volek. Their book, The Art & Science of Low Carbohydrate Performance is a good starting point.

They did long term (>6 weeks) studies with "well trained cyclists." That one is kind of a cornerstone of endurance keto research, IMO.

The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation
Basically, performance dropped off for a few weeks, but then it rebounded. Fat oxidation rates went way up, and muscle glycogen use went way down.
On the down side, V02max dropped slightly. So the conclusion has been, if you do short events that end with a sprint to the finish (i.e. crit racing), this isn't the approach you want.
If you do long steady state events, like triathlons, time trials, brevets (and you can't handle all the high carb refueling because of sensitive stomach/GI issues), keto is perfect for you.

I know you're not interested in n=1, but this one deserves attention: Dr. Peter Attia is low carb researcher and cyclist. He's also the president of NUSI, Nutrition Science Initiative. His personal blog, http://eatingacademy.com/ was a major influence on my cycling. Particularly, the entry How a Low Carb Diet Affected My Athletic Performance. His TedMed 2013 talk isn't about cycling, but it really shows his passion.

A few months ago, Ben Greenfield participated in a study about low carb athletic performance. I don't know if it's been published yet.

u/WillowWagner · 1 pointr/keto

Try this: https://www.amazon.com/dp/B0038NN3B4/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

It's Atkins, but it's been tweaked by Volek, Phinney and Westman. It's clear, it's easy to follow, and it's less "sciencey" than Art and Science. It's a really good place to start for someone who just wants something that works.

u/palindromers · 2 pointsr/keto

I haven't read this personally, but this book seems like a good starting point. Includes recipes and an introduction to the fundamentals, from what I can tell (:
https://www.amazon.com/dp/1623158087/ref=cm_sw_r_cp_api_kX47ybP3720Z7

u/cameronmalek · 1 pointr/100DaysofKeto

I don't want to take the wind out of your sails, but…

> “In hyperglycaemic patients in the Emergency Department, a good correlation was observed between urine ketones and capillary blood ketones for low values, but a poor correlation was observed for high values. Either test can therefore be used to exclude ketosis, but the capillary blood ketones test is more accurate to confirm ketoacidosis.”

> — PMID 17320448.

While the study cited is concerned with detecting ketoacidosis in hyperglycaemic patients, not ketosis in average people, the point is ketostix will never correlate accurately with blood levels of ketone bodies (the ketones your body's actually receiving energy from) at high levels as seen in a ketogenic diet.

Furthermore, ketostix are affected by dilution, meaning it is directly affected by how much water you're drinking, how much you're sweating, water retention, and so on.

Finally, ketostix measure acetoacetate via chemical reaction, and acetoacetate is only one of three ketone bodies. Initially, when you start a ketogenic diet, acetoacetate will make up about half of the circulating ketones, but when you are keto-adapted, it makes up only about 20% of the ketone bodies in circulation.

> “Beta-hydroxybutyrate and acetoacetate are made in the liver in about equal proportions, and both are initially promptly oxidized by muscle. But over a matter of weeks, the muscles stop using these ketones for fuel. Instead, muscle cells take up acetoacetate, reduce it to beta-hydroxybutyrate, and return it back into the circulation. Thus after a few weeks, the predominant form in the circulation is beta-hydroxybutyrate, which also happens to be the ketone preferred by brain cells (as an aside, the strips that test for ketones in the urine detect the presence of acetoacetate, not beta-hydroxybutyrate). The result of this process of keto-adaptation is an elegantly choreographed shuttle of fuel from fat cells to liver to muscle to brain.”

> — The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable

Personally, I do better with not measuring or tracking anything other than net carbs. I cannot directly control the amount of ketone bodies in my system, but I can very clearly control how many net carbohydrates I consume. I wouldn't even measure weight at this point if I wasn't taking part in this challenge. One clearly defined, measurable, and controllable goal is much easier on me psychologically. Once you get at least a month (or more) into the diet without any cheating, then you can try measuring more stuff to do some trial and error self-experimentation if you're into that sort of thing, or you can just keep going measuring net carbs.

u/doc_f1 · 1 pointr/keto

I read "Why we get fat: And what to do about it" by Gary Taubes ( https://www.amazon.com/dp/B003WUYOQ6/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 ). Just understanding what was going on in my body and how certain foods affected me made me change my eating habits. Something he wrote really stuck with me: "You don't get fat because you overeat and/or have a sedentary lifestyle, you overeat and don't exercise because you're getting fatter." Basically once you start getting bigger due to fattening carbs (sugar, flour) you are no longer using energy efficiently and your body will want/need more, if you don't give it to your body it triggers a response to save energy (hence the common sedentary lifestyle associated with overweight), the vicious cycle. It's a bit technical but I really enjoyed reading it. I really recommend it, it might make you more aware of what you're eating and what it will do to you once you ingest it.

u/arfcom · 1 pointr/keto

Yeah. Sounds like you're off to a good start. Like blue mentioned, people don't get overly concerned with going over that magical 20 number so long as it's non-starch veggies. Basically anything green. I end up having to force myself to get enough carbs in a day, so something mildly carb heavy like green beans or tomatoes are fine for me.

I would recommend tracking everything you eat with myfitnesspal and reading "A New Atkins for a New You."

Doing these 2 things helped me discover that eating upwards of 30-35 net carbs a day keeps me losing same as zero carbs would, and the book has lots of veggie suggestions and other tips and tricks of the trade.

u/snatchdracula · 3 pointsr/loseit

http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702/ref=sr_1_1?ie=UTF8&qid=1299642695&sr=8-1

I really liked this book for explaining exactly why low-carb works and why eating lots of fat is healthy

http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?s=books&ie=UTF8&qid=1299642745&sr=1-1

This book is really good for applying what Taubes says to your life and has a nice plan.

u/wkoorts · 1 pointr/ketonz

I take a general multivitamin, that's it. I did that before keto too, I just feel like it rounds off the things I might miss in whatever I'm eating. If you get a reasonable mixture of meats, fats and vegetables you can't go far wrong. The body actually manufactures an amazing amount of what it needs.

The potassium / salt thing essentially goes like this[1]: You flush more salt on keto, therefore you need more salt in your daily diet. If you don't get enough salt then that can lead to a loss of potassium, which can manifest itself as muscle cramps and, in serious cases, heart palpitations.

[1] Source: The Art and Science of Low Carbohydrate Living

At the end of the day, everyone's body is different and anyone interested in their health (eating keto or anything else) should have their levels of everything checked on a regular basis by a doctor who can advise them on supplementation for their specific needs.

EDIT: Formatting.

u/pewpewberty · 4 pointsr/Paleo

There are two good, scientific books that have nothing to do with cavemen and everything to do with the science of how our bodies work that are worth reading. If she doesn't want to read them because its "too hard" or "time consuming" she really doesn't care that much about her health and its not worth pushing the issue. Sounds harsh, but its true. If she really wants to be healthy and wants to take the time to change, she should look at these resources.

Why We Get Fat

The End of Overeating

*Deleted my name at the end of this comment. I signed it like an email, and don't know why!

u/_kyree_ · 2 pointsr/xxketo

This is my favorite!

The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence https://www.amazon.com/dp/1628600160/ref=cm_sw_r_cp_api_DVmDAbNZ88XEG

u/ech20 · 2 pointsr/cycling

Water bottles and hydration are a must, I used suffer cramps so on long rides, 60+ will take a salt tablet in addition to any nuun if the weather is particularly hot.

Generally I avoid sugar so no gels etc but that's because they make me sick and for 100+ mile ride it was too much. After looking into it I adapted to a low-carb high fat diet in preparation for a 100 mile 4500 metre climb ride, this totally eliminated any bonks and also any sickness or stomach upsets.

Generally ride fuelling on almonds and nut butters, there are some great brands doing these now. The occasional salted new potato or bag of pork scratchings also hits the spot. Burning fat for primary fuel really made a huge difference for endurance for me as you just don't have to eat an insane amount of calories via carbs/sugars. Check out the Art and Science of Low Carbohydrate performance
The Art and Science of Low Carbohydrate Performance https://www.amazon.co.uk/dp/0983490716/ref=cm_sw_r_cp_api_FiZPzb9534B4K it certainly made me a better rider. It's not for everyone but I do it for leisure so I'm not worried about that super peak performance, I suspect most weekend warriors are far from that anyway you also adapt after a few weeks and I found performance gains eventually.

It's worth keeping an eye on fatigue. Strava Premium or Training Peaks can help with this. You can do it with HR or Power, set up a threshold test, get your levels and train to them. Log each ride in either of those apps and they'll tell you fatigue, fitness and form. Your form is worked out using your fatigue and fitness over a specific period of time, you only gain fitness by spending some time fatigued (riding) but you need to keep an eye on form and ensure you adequately recover from periods of training season or long rides. Constant low form will lead to exhaustion, injury and also bad performance or plateau. You might find some recovery time will help you push through the 60 mile barrier.

I find magnesium supplements help with restless leg, you can get some on Amazon that are triple complex so don't cause bowel issues which some magnesium supplements can, one a day helps. Swanson Triple Magnesium Complex (400mg, 300 Capsules) https://www.amazon.co.uk/dp/B0017OCDUI/ref=cm_sw_r_cp_api_JqZPzb38EC5SB

u/maymila · 3 pointsr/keto

I like her other book Quick and Easy Ketogenic Cooking a lot more. I've also found that I do better with her recipes when I use the exact ingredients she calls for. For example, her recipes are all written to be dairy free and I tried to substitute things like almond milk for half and half, and it just doesn't come out right. Same with the sweeteners she uses.

But I still find myself looking more at her books than actually making anything. The Bacon and Butter cookbook is more practical in terms of things I want to make, but less fun to look at (less pictures and not as fancy looking recipes).

u/FrasierSpeaksKlingon · 2 pointsr/xxketo

What's the longest stretch you've had at keto without a cheat? Meaning, the longest you've stayed at or near your prescribed macros of carb and protein? Honestly, if you make yourself stay at it without cheats, the urge to cheat will fade. But I do understand the social aspect of things makes it pretty difficult. Luckily for me, I am a boring person who doesn't go out too often. I bet if I spent every weekend with awesome folks and awesome food, it would be hard to stick to keto religiously.

I'm not sure of the solution to your inquiry, but I think you have to be rigid with yourself, at least until you know you can reliably a) always pack keto food with you on your outings, b) eat a few bites of forbidden food and just be okay with that, c) abstain from all of the forbidden items and be okay with it.

Not sure about the macro question, but I'm just now reading the Art and Science of Low Carbohydrate Living (link) and if you only maintain around 50-60% of calories from fat instead of keto levels of 70%+, that's when the damage from carbohydrates can really kick in metabolically speaking. But on the other hand, if you overeat calories you will probably gain weight. So I'd say it's a dilemma.

Sorry for the long post - good luck to you!

u/ZendoVajra · 3 pointsr/IsItBullshit

It's not bullshit.

I recommend this for the science behind it: The Art and Science of Low Carbohydrate Living
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708

Some of the newer papers:
http://www.nature.com/ejcn/journal/v67/n8/full/ejcn2013116a.html

Easy read on the newest papers on the subject:
http://profgrant.com/2013/07/05/how-ketogenic-low-carb-high-fat-diets-work/

Basically it comes down to ketogenesis: If you starve your body of carbs (less than 20g a day) you will deplete the carbohydrate storage in the cells, as it gets less the liver will gradually start increasing the production of ketone bodies to run the various metabolic processes instead. Ketones are made by breaking down fatty acids dissolved in the blood stream.

It worked wonders for me, not in the weight loss aspect (was lean already), but got increased energy, mental clarity and better sleep.

u/Duke_Newcombe · 5 pointsr/keto

Okay. I read your post. You make some good points (buried deep into your post). I'm still toying with downvoting you for the trollish title.

I think you're missing the forest for the trees. Your post is a "solution" in search of a problem.

No one in my memory here has said that overconsumtpion of ANY foods, regardless of their macronutrient content, is a Good Idea.

No one here, to my recollection, has endorsed limitless eating as being compatible with Keto.

No one here likes "broscience", but I really think this rant goes too far, don't you?

>I guess what I am saying is I am not condemning low-carb/keto. It has and is helping me, and judging by all of the success stories posted here, it is helping tons of people lose weight. If it works for you long term and you feel like it is a sustainable lifestyle, keep it up and be as healthy as you can be! Just understand the real reason behind the success of low-carb: inadvertent calorie restriction and the elimination of processed junk food.

And finally, after many paragraphs, you get down to something that makes sense, and that is hammered upon repeatedly here on /r/Keto - that knowledge is power, and to research the real reasons why this eating plan (the word "diet" should die in a tire fire) works. Why this couldn't have been the FIRST paragraph instead of the last confuses me.

With all due respect. I'll take Gary Taubes explanations over your post any day of the week--no disrespect.

u/GarretJax · 5 pointsr/reddit.com

For an entertaining intro to these concepts, you can check out Fat Head. It's streaming on Netflix if you are a subscriber.

Gary Taubes has done a lot of research on the subject. You can check out his books Why We Get Fat and Good Calories, Bad Calories.

I was originally introduced to these concepts by Mark Sisson through his book The Primal Blueprint. He also has a website full of great information; Mark's Daily Apple.

There is also a ton of information you can find online by googling primal diet, paleo diet or ketonic diet.

I will tell you that I was highly skeptical of all this myself given all I was told about nutrition throughout my life. But I now feel better than I ever have. All my health indicators are now in the excellent range. I have more energy than ever. I am rarely hungry. And I have a six pack now. Never in my life, even as an athlete have I had a six pack. And I only exercise about 30 minutes a week (I just follow the simplefit program.)

I now understand what Hippocrates meant by 'Let food be your medicine and your medicine be your food."

And here is a list of ailments I no longer suffer from after switching to a high fat diet.

  • Blood pressure now excellent
  • Cholesterol ratio now excellent
  • Weight down 62 pounds, body fat down from 29% to 12%
  • Hypoglycemia gone
  • Dandruff gone
  • Joint pains gone
  • Inflammation gone
  • Lethargy gone
  • And according to friends and family I look about 10 years younger

    And don't take my word for it. Do the research yourself. And why not give it a try for 30 days yourself and see how you feel. I think you'll be surprised.
u/spriggig · 1 pointr/AskReddit

I know this is pointless but I'll try anyway...

  1. It's not calories in, calories out.
  2. Exercise will not make her lose fat.
  3. She's almost certainly not eating as healthy as she thinks.
  4. The vast majority of doctors know little to nothing about nutrition.

    Here's the links, good luck:

    http://www.paleonu.com/

    http://www.marksdailyapple.com/

    http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702

u/Scarykidscaringkids · 4 pointsr/keto

If you want to know the science as well as anecdotal evidence supporting low carb and against the Standard American Diet, here's a list of books for you to read:

u/zoidberg82 · 1 pointr/explainlikeimfive

Lyle McDonald has a great book and basically the only book on the ketogenic diet.

http://www.amazon.com/gp/aw/d/0967145600

Don't be fooled this book is the real deal. It reads like a textbook, he's not selling a fad diet he's just laying out the details and the science behind it. From his site (www.bodyrecomposition.com) he doesn't appear to be for a particular diet over another. He just likes to discuss the current understanding of nutrition and fitness. The book is definitely worth the read but only if your into this sort of thing, most others would find it too "sciencey".

Have you tried maintaining a keto diet for more than a week? Some people do get "foggy" during the transition from glucose to ketones but it goes away. Personally I've never had an issue. Like you said some react different than others.

u/prolixus · 4 pointsr/keto

The closest book to what you're looking for is The Art & Science of Low Carbohydrate Performance: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/

It doesn't directly address weight lifting, but you could try a program like Starting Strength for specific exercises to do. The point of the book is how to maximize your body's fat metabolism one of the benefits of which is body recomposition.

u/justhamade · 1 pointr/Fitness

Of course it is, but it is likely.

"Why we get fat" by Gary Taubes would be a good read http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702 he had a good podcast interview I just listened to as well http://www.latestinpaleo.com/paleo-podcast/2011/8/29/latest-in-paleo-episode-30-gary-taubes.html


So would Seth Roberts Shang Ri La Diet http://sethroberts.net/

and

Stephan Guyenet's bloghttp://wholehealthsource.blogspot.com/

u/AnaEatsEverything · 2 pointsr/xxketo

About a week into keto, I purchased The Keto Diet by Leanne Vogel thinking it could give me some recipes to change things up a bit. I read the entire first half of the book in a single night!

It easily explains the science behind nutritional ketosis, has this AWESOME troubleshooting guide for anything you might experience while trying it, and has 4+ months worth of meal plans which include options for vegetarian and allergy-free variants. All of her recipes are dairy-free, and I am NOT dairy free, so I admit I add in a lot of cheese. :D

Anyway, the book's recipes are decent but not the best, but it's 100% worth purchasing as a newbie's guide to keto. I have pages bookmarked that I still reference nearly two months in. Good luck!

u/ThedaBeldam · 4 pointsr/keto

So this is something that I haven't done myself yet, but Leanne Vogel goes over this practice in detail in her book The Keto Diet. She explains that there is a place for carb ups once you're fat fueled, but how often you do that depends on what works best for you. These are carbs that come from fruits or sweet potatoes, not something processed like bread or pasta.

u/teemark · 3 pointsr/keto

I used to be a skeptic of the low carb diets,though I could never deny that people did seem to lose a lot of weight quickly. After hearing Paul Thurrott talk about the book "Why we get fat, and what to do about it" on Windows Weekly, I picked up the book, mostly expecting to find all the holes in his theory. Somewhere in reading it, I became convinced enough to start eating low carb/keto. The weight started coming off quickly, I wasn't ravenously hungry all the time (the culprit in all my previous dieting failures), my blood pressure dropped, all good things. Even though I still had a taste for breads and sweets, the feeling of losing weight, and feeling better was enough motivation to keep me from hitting the donuts.

I would recommend reading the book. He isn't selling a diet, just documenting what doctors and researchers have found that supports the keto diet, and how social and professional pressures keep the it from being widely accepted by the medical community. I honestly think he could have done a better job presenting some of the information, but I still recommend it.

u/taylor_alise · 2 pointsr/ketoscience

Ketotarian: The (Mostly)... https://www.amazon.com/dp/0525537171?ref=yo_pop_ma_swf
This book is amazing. I’m not vegetarian but was feeling like I wasn’t eating enough vegetables in my normal Keto Diet. It’s really sciencey in the beginning which I really like and then has lots of veggie recipes that I never would have thought of on my own.

u/wootman619 · 3 pointsr/exmuslim

That's actually incorrect. I used to think the same thing, but calories are not equal because of the different effects they have on our hormones and insulin levels. When we eat carbs, the increased insulin levels lead to immediate fat storage rather than burning of carbohydrates for energy.

Eating carbs also increases hunger due to the upward and downward swing in blood sugar(elevated mood followed by a crash) and because our bodies think we're starving since fat/calories are being stored rather than used for energy when we eat carbs.I would recommend reading this book or listening to the audiobook version, as it will really blow your mind in terms of the research behind it:

https://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702/ref=sr_1_2?ie=UTF8&qid=1526472619&sr=8-2&keywords=Why+We+Get+Fat%3A+And+What+to+Do+About+It

A short interview of the author where he makes the point that you can eat as much as you want on a keto diet and still lose weight:

https://www.youtube.com/watch?v=BJnszUbkTNE


This is a slightly longer interview (Just over 22 minutes) in which he goes into the history of how government policies led to the obesity epidemic and people getting fat in general, not just in the United States but around the world since we're the #1 exporter of food globally and carbohydrates are the cheapest and easiest foods to export since they can last so long after they are manufactured whereas meat spoils quickly and is expensive to produce:

https://www.youtube.com/watch?v=TpALLBqcYTE

u/EmergentEcon · 2 pointsr/Fitness

Have you checked out /r/ketogains ? There is increasing (anecdotal & scientific) evidence that low-carb high-fat diets are a way to easily manage type-1 diabetes. Most of the work is centred on type-2 diabetes, but I have read of many success stories from those with type-1 as well.

I would also check out: /r/keto as well as The Art and Science of Low Carbohydrate Performance written by two of the leading authorities in the field of low-carb nutrition for athletes.

u/AddingMachine · 4 pointsr/running

Volek and Phinney have done much longer studies on this but it is difficult to say just how much bias is there since they're the ones pushing this diet in their books (particularly applicable to running would be http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 )


With that said, 4 weeks is just not long enough and from what I remember in their book they saw similar results as this in that 4 week period, with much better results after 6 weeks and beyond. Dismissing something after 4 weeks of study really is a bit disheartening and makes me question any advice he's able to give.


I feel like he's ignoring the other proposed benefits such as better recovery times, which over time could give you better gains since you're able to work out harder more often.....

u/cujo · 2 pointsr/triathlon

How did it go? You're looking at a similar timeframe for a 70.3 I imagine.

I went down your path a few years ago, but I don't remember the details of how I fueled. I've since gone back to a more traditional diet. I do have this book though...

http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716

I'm happy to give it to you since I don't need it anymore. PM me if you're interested.

u/Kanly23 · 3 pointsr/keto

https://www.amazon.com/gp/product/1623158087/ref=oh_aui_detailpage_o07_s00?ie=UTF8&psc=1

This one came recommended via another Amazon review. It's really quite good. There's a 2 week menu planner as well with recipes. The first half of the book works hard to explain the science behind the keto concept and why it works. I am a person that likes to understand why something does or doesn't work so it helped me quite a bit.

u/bwrightcantbwrong · 1 pointr/running

Hal Higdon Novice 1 is a great place to start. It sounds like you have a decent base mileage to support it.

You should be able to complete a marathon on the ketogenic diet. You may also check out The Art and Science of Low Carbohydrate performance. I'm an avid runner, and keep a high carb diet, but have several marathoning friends who live by Paloe/Whole 30.

u/timkd · 3 pointsr/keto

I HIGHLY recommend Gary Taubes' "Why We Get Fat" book it is only about 240 pages and is a very easy read... I read it in a single day I was so excited once I started. It REALLY helped me understand how and WHY keto works. I wish I had read it when I first started...

u/Smooth_Move · 1 pointr/keto

I also have a huge sweet tooth. Have you tried sugar alcohols? They won't affect your blood sugar levels, though some people claim that they are knocked out of ketosis by it. I just made a chocolate cheesecake with Truvia(erythritol) yesterday and had three slices today and ketosticks still turn purple.

I just got the the part in Why We Get Fat that claims that even thinking about eating carbs can trigger insulin in your body so maybe it's a mental thing?

As for your love of Chinese food, I'm with you there. I miss it...

u/BiancaBlack · 1 pointr/loseit

Good luck with your lifestyle changes. I found this article to be quite inspiring: http://www.vox.com/2016/5/10/11649210/biggest-loser-weight-loss and while it's not everyone's cup of tea this book has helped me a lot: https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&qid=1483538819&sr=8-1&keywords=why+we+get+fat+and+what+to+do+about+it

Let us know how you get on!

u/GateNk · 2 pointsr/FixedGearBicycle

Hmm, I've been riding for a year now and I can't really say I've lost much weight, if any. (6ft, 185lbs)

After reading Why we Get Fat I understood why that was the case: after a long ride where I'd push myself as much as I could, I'd inevitably get back home and eat ridiculous amounts of food; the harder I'd train, the bigger of an apetite I'd work, which in the end is counterproductive if the aim is to lose weight. I've definitely built stronger legs, but muscle tends to tack on weight instead.

I honestly feel like what you put in your body is more important than getting on the bike and training day-in-day-out, especially if you lack the willpower to resist those cravings afterwards and losing weight is your #1 reason to hop on the saddle.

At the very least, the book provided compelling arguments for the limiting of carbs in one's diet and mainly focusing on protein/healthy fats. If you can do that, then it should be a breeze.

Good luck to you!

u/wheezl · 1 pointr/fitmeals

There are apparently some endurance athletes that do keto but they are quite clearly in the minority. I do keto and often go for 3-5 hour bike rides but far from a competitive level.

I'll see if I can dig up some links.

EDIT:

This guy is a big proponent of low-carb dieting so take it with whatever grain of salt you wish:
http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance

Some guy on a forum:
http://www.marksdailyapple.com/forum/thread64390.html


Some people swear by this book but I can't personally vouch for it.

u/schistosity · 2 pointsr/geology

If you're interested in eating healthier and losing weight, Gary Taubes speaks the goddamn TRUTH on this subject. He blasts through 100 years of bad science and explains how to not conspire against your own well-being.

Here's his best talk, in 10 parts: http://www.youtube.com/watch?v=MyXa39ICIrk

Here's his book: http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259

Best of luck!

u/symmitchry · 2 pointsr/running

It's a hard thing to convince people of. It's not even about convincing them, because I may certainly be wrong, but you can't even get people to consider that there might even be other viewpoints!

I am not an expert by any means, I simply have read very compelling arguments. Nutrition is a tough topic to discuss since the government has brainwashed entire generations into believe their ideas are the best, despite the lack of clear science behind them.

I am basically always downvoted to oblivion for this stuff, but I Gary Taubs' research is incredibly convincing, and very thorough. It's just that his arguments require a 1000 page book to learn.

He actually wrote another book called "Why we get fat and what to do about it" which he's said in interviews is basically a book with the intent of condensing his ultra in-depth work into something the busy policy makers can digest. (Not to mention doctors and the general public.)

http://www.amazon.ca/Why-We-Get-Fat-About/dp/0307272702

u/2dieFour · 1 pointr/ketorecipes

I have this cookbook and it’s awesome!
Bacon & Butter: The Ultimate Ketogenic Diet Cookbook https://www.amazon.com/dp/1623155207/ref=cm_sw_r_cp_api_er32Ab1XTFBB3

The keto pancake recipe is delicious

u/wresting · 3 pointsr/keto

Though I haven't read it myself, it seems like "The Ketogenic Diet" by Lyle McDonald is pretty comprehensive. Unfortunately, I noticed it's prohibitively expensive (and apparently rare?) on Amazon. http://www.amazon.com/The-Ketogenic-Diet-Complete-Practitioner/dp/0967145600

Does anyone know if this is more easily obtained elsewhere?

u/severaltons · 1 pointr/keto

Congrats on wanting to change your life! All of us r/keto-ers are happy to lend our support and encouragement.

But first, some real talk:

The hard part is re-learning what you know about diet and nutrition. For the past 50 years, doctors have been pushing dietary advice that is well-meaning, but based on some bad science.

For example, you say dietary fat is your "real problem," and that you're concerned about calories. These are the two biggest fallacies of mainstream dietary advice. What researchers like Gary Taubes have discovered is that, if you look at all the scientific research we have, most of what we've been told is just plain wrong. Most notably:

  • Eating fat does not make our bodies create fat
  • Calories are mostly irrelevant

    I second the recommendation to read Why We Get Fat by Gary Taubes. It's extremely important that you understand how and why your body creates fat tissue, and how a low-carb ketogenic diet corrects it. This is not a "fad diet." This is science.

    Cut out carbs, increase fat, and never look back.

    Do not worry about portion sizes.
    Do not worry about calories.
    Do not worry about fat.
    Do worry about what you eat, not how much. There's overwhelming scientific evidence that carbohydrates quite literally make us fat, and that fat and protein do not.
u/yesimnathan · 2 pointsr/keto

A very great talk indeed. I also really enjoyed this book of his

u/MxM111 · 1 pointr/Parenting

Seriously, every person should at least know that there is a good and relatively easy way to change body metabolism that has lots of positive impacts, including weight loss. But one has to READ about this first, to understand how and why it works. I recommend the book "New Atkins for a New You"

u/north7 · 0 pointsr/hockeygoalies

That's an extremely over-simplified view of things.
Studies are now showing that weight gain and loss is a function of a hormonal process, not strictly of "calories in/out", and specifically the process/relationship around blood sugar levels and insulin production.
This is a great book if your're interested.

u/Jumile · 1 pointr/crossfit

If I had not found low-carb eating (started with the Dukan Diet and then modified it to include animal fats and olive oil after reading Why We Get Fat) I probably would have started CrossFit sooner. Once I saw that I was steadily losing ~800g/week eating this way, I chose to wait: Plan A was to start CrossFit once I hit the arbitrary round number of 100kg. Plan B came about when I realised I was halfway to my weight goal already and had loads of energy.

The CrossFit forums and this subreddit have examples of people much larger than I was successfully getting into CrossFit, so I'd say that providing you can walk, you will benefit (I'm open to correction here). Speaking purely for myself: I'm glad I was able to lose weight before starting. But that probably says more about my self image than anything.

Ultimately I feel that getting to a safer weight (I was borderline Morbid), in terms of disease and heart risk, is more of a priority than fitness or strength. The latter will lead to the former, but it's no substitute for improving what you eat.

u/draero · 2 pointsr/diabetes

How is you A1C? This used to be me when I ate a higher carb diet and couldnt keep my bloodsugars in check. Then when I tried and stayed on a ketotic diet (low carb, high fat, moderate protein) I started feeling so much better! More energy, focus and more clear headed.
Some books I would recommend reading through is:

u/not_an_achiever · 2 pointsr/keto

Have you read The Art and Science of Low Carbohydrate Living? It seems like that would be a better use of your time than debating with qualification-less Reddit strangers.

Holy cow, if you sign up for a trial (or already have Kindle Unlimited) you can read it FREE

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?ie=UTF8&qid=1482521681&sr=8-2&keywords=the+art+and+science+of+low+carbohydrate+living

u/SteveStaplesThaGod · 2 pointsr/keto

Not intended to be an ad for this book, but the approach is flexible and easy to follow. It keeps me from getting discouraged. It’s exhaustive and sensitive to the individual needs of everyone who chooses to do keto.

It’s a whole-food Paleo approach, which I don’t follow religiously.

The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence

u/ellacoleman · 12 pointsr/ketorecipes

Yes, it is - at the Amazon UK store! :)

You just change the .com to your local region which for the UK is .co.uk

Here is the link!

Keto Living Fat Fast - Amazon UK

u/SavageClay · 1 pointr/keto

I put 8g of this salt (3g of sodium) in a nalgene bottle every morning and sip on it until I start eating. I try to put about 2g worth of sodium on my food in the evening totaling about 5g of sodium per day as per NEOMGGeeWhiz's suggestion which I'm sure he got from this book because I recognize the beef bullion recommendation. I also take this potassium supplement and this magnesium supplement. I've been successfully ketogenic for over 3 years and these recommendations have worked for me!

u/amazon-converter-bot · 1 pointr/FreeEBOOKS

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u/gogge · 3 pointsr/keto

Aerobic exercise shouldn't be a problem as long as it's not too intense, Phinney has an interesting review paper on it:

> Both observational and prospectively designed studies support the conclusion that submaximal endurance performance can be sustained despite the virtual exclusion of carbohydrate from the human diet.

Phinney SD. "Ketogenic diets and physical performance" Nutr Metab (Lond). 2004 Aug 17;1(1):2.

Phinney and Volek also wrote a book on this, "The Art and Science of Low Carbohydrate Performance", I haven't read it but it's been recommended before. Another good book on Keto is Lyle McDonald's "The Ketogenic Diet", it covers almost everything and has ample references.

u/testing78378 · 3 pointsr/seduction

This is good advice. However, this: "Sure, I was a little slimmer (over the course of my last relationship, add in stress at work, I've added 30 or so pounds, but I'm certainly not 'fat') and little younger" stands out to me. I don't want to be a jerk, but I will say that "30 or so pounds" probably means closer to 40, and it might matter more than you think. You should also:

  1. Read Why We Get Fat: And What to Do About It. Tl;dnr version: Stop consuming simple carbs.

  2. Approach guys. You don't only want to be approached.

  3. Try online dating.

  4. In bars, the guys you now think are "duds" might have been very attractive when you were younger.

    Realize too that the attractive guys with solid game in bars might be chasing slender 23-year-olds. If you want guys who aren't necessarily chasing slender 23-year-olds, you may have to look elsewhere.
u/KaySOS · 1 pointr/TransDIY

> Your brain cells for example, can't run on fatty acid's and need glucose from carb's to run on.

Not exactly. It can run on ketones and the glucose needed is produced endogeously through gluconeogenesis. Carbohydrates are not an essential macronutrient. I ate zero carbs for up to 9 months.
https://www.dietdoctor.com/low-carb/fears#brain

Extract from this book
https://www.amazon.ca/Art-Science-Low-Carbohydrate-Living/dp/0983490708

> In fact, the human brain is a carbohydrate-dependent organ ONLY if one routinely eats a lot of antiketogenic nutrients such as sugars and concentrated carbohydrates. When dietary carbohydrates are held to 50 grams or less per day, humans undergo a process called keto-adapation, causing the liver to make
and release ketones into the bloodstream. After a few weeks of the keto-adaptation process, serum ketones increase severalfold, reaching 1-3 millimolar (mM). Above 1 mM ketones, more than half of the brain’s fuel comes from ketones. The rest of the brain’s fuel must indeed come from glucose, but this amount (usually less than 50 grams per day) is easily produced endogenously by the liver from ‘metabolic left-overs’ via a process called gluconeogenesis.
Thus, the brain uses glucose in varying amounts depending upon the availability of ketones. The manifest ability of the body to supply the brain with fuel independent of dietary carbohydrate intake clearly contradicts this committee’s assertion that the brain is a carbohydrate-dependent organ. Simply put, this is a classic case of a false premise leading to a false conclusion.

u/kate_does_keto · 12 pointsr/keto

I wouldn't. Many, many doctors, dietitians and nutritionists recommend not doing keto due to years of misinformation and flat out wrong "facts", sponsored by the sugar industry and Big Agriculture.

Take your co-pay and buy the books below instead. For yourself. You don't need to convince anyone that your choices are OK.

https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA

https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&qid=1549369434&sr=8-1&keywords=why+we+get+fat

Edited to add: Here are my lipid results on Keto. I've lost 40lbs too.

Lipids KETO

Read all of the great success stories on weight and other issues that are helped by Keto. They're all here, just search on things like diabetic, GERD, IBS, depression, lupus.... many stories of greatly improved or cured.

u/blahable · 2 pointsr/keto

First off, gastric bypass is something no one should consider at any time, period. The only reason gastric bypass even works to reduce weight is because the patient is FORCED to eat a low-carb diet post-surgery or they will suffer extreme gastrointestinal distress. Just skip the surgery and eat a keto-diet instead. If you have difficulty starting the diet and staying on it try to setup a support system if you have people that can help you. The only time gastric bypass is a viable option is if the person has attempted and failed to lose weight on a low-carb diet MULTIPLE times (at least 12-24 months of constant effort to stay on the diet without cheating while under the direction of a doctor that is familiar with low-carb/atkins).

Aside from that, i would recommend you start by reading at least one book on low-carb so you can get an idea of what foods are healthy and which aren't. The easiest book to follow is probably New Atkins for a New You. Here is the pamphlet that Dr. Eric Westman gives his low-carb patients (it should give you a quick idea of what you need to do, but i still recommend the book).

Exercise is not important for weight loss, get your diet planned out and start making some progress and when you FEEL like it, then consider adding in some exercise. Only add exercise if your body is telling you that it has extra energy it would like to burn via exercise, don't force it.

Edit: And to answer your main question, yes, keto and/or low-carb/paleo is right for you. It's right for anyone that is at least 30 pounds overweight.

u/suddenlysnowedinn · 3 pointsr/altright

This. For those of you who are interested, read "Why We Get Fat and What to Do About It." Also, /r/keto is a very active community with an abundance of information and support.

u/Lazytux · 0 pointsr/Christianity

I didn't say it had nothing to do with eating in excess but little, CICO is imperfect. The body is not a machine and there are many cases that show CICO is imperfect. There are processes involved in eating and digestion that are unaccounted for in a traditional CICO tracking eating plan.

https://www.healthline.com/nutrition/debunking-the-calorie-myth

The main reason many are obese today is false information pushed by the large food conglomerates. There are many ways to lose weight, some are more effective than others. In most cases high carbohydrate diets increase inflammation, disrupt leptin and ghrelin levels, dis-regulate the gut microbiome and promote weight gain by making insulin ineffective. I point this out to say, many processed foods are full of carbohydrates (including an ungodly amount of sugar in nearly everything), carbohydrates (convert into sugars in the body) are addictive and the food companies know that.

Many people are overweight simply because they don't know how to eat better and they are addicted to sugary foods, we have been sold a lie when it comes to nutrition. I could go on and give more information regarding this but go read through the hundreds of studies I have labored over and you would probably come to the same conclusion. You can find a few of those studies discussed and linked in r/ketoscience but most of the research I did was independent of that source.

Decent START to research--references in the back of the book.

https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259