Victoross
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Anybody try KETO?
Experiences?
Good?
Bad?
Experiences?
Good?
Bad?
That's nice to hear man, but I highly advise you to do not stay permanently in Keto. Regardless what many people may say, it becomes unhealthy in the long run. As per my experience the best is when using it for 3-4 months max per year to get the best of both worlds.About to reach the end of my fourth week this upcoming Sunday. So far I've lost 2.5%BF (14.6 - 12.1) while eating the same amount of calories that I was prior to switching over to Keto - following a 70f 25p 5c macro break down. Energy level is through the roof. Definitely plan on running keto long term. Best part is, I don't feel like I'm "dieting" and am experiencing the best results I have ever experienced with any other methods.
My initial plan was to get down to 8-10%BF maintain for a bit and transition back into eating a higher percentage of carbs and drop the fat. Possibly take a paleo approach until my body is used to eating carbs again. Would this be an approach you'd suggest?That's nice to hear man, but I highly advise you to do not stay permanently in Keto. Regardless what many people may say, it becomes unhealthy in the long run. As per my experience the best is when using it for 3-4 months max per year to get the best of both worlds.
I do not see the poit for such a short period of time. It's not keto is there is no ketosis.Also, the first 2 weeks its very hard on cravings, due to the fact you are not in ketosis. If you do not get there, there is not appetite suppression and you may bunch back fatter than before. I do not play too much with insulinKeto is great for fat loss, not optimal for bodybuilding. It's absolutely a great tool in bursts, a couple weeks here or there or during a mini cut to drop some body fat and resensitize to carbs.
Well it all depends on the individual. If they are very obese then a long term keto diet may be optimal. If they are athletes then the medical keto diet is not optimal for performance and body composition. I personally have done many keto based diets. True keto, ckd, tkd, Peri workout carbs on training days, the anbolic diet. I personally found myself in keto in three days time. Utilizing certain techniques, sometimes a little less. No matter what as long as I kept fats high I had no cravings at all past day one, sometimes mental cravings caused by my environment (see a commercial, family dinner with dessert etc). For me two weeks at the start of a diet if I had a little more bodyfat than I wanted or if I wanted to quickly drop seem fat before an event it definitely works. I've done a month before and that was good too, but I found it negatively impacted my training. That is the deal breaker for me. None the less it all personal.I do not see the poit for such a short period of time. It's not keto is there is no ketosis.Also, the first 2 weeks its very hard on cravings, due to the fact you are not in ketosis. If you do not get there, there is not appetite suppression and you may bunch back fatter than before. I do not play too much with insulin
why do you think this? I'm not arguing, just curious.That's nice to hear man, but I highly advise you to do not stay permanently in Keto. Regardless what many people may say, it becomes unhealthy in the long run. As per my experience the best is when using it for 3-4 months max per year to get the best of both worlds.
I ran keto for 3-4 months......
- Great way to lose fat, maybe the best. If you can stick to it, you're golden
- Its going to be hard to change your view on proteins. To be truly Keto, you're talking being below 10% protein. Most bodybuilders are used to 40% protein....this is a tough transition. I didn't feel like I was losing any muscle, though, even with lesser protein. I was realistically getting around 15%-20% protein, so even my diet wasn't "true keto". They say to keep servings below 25g for protein, as too much can cause insulin spike and knock you out of ketosis. This isn't bunk, I measured my ketones and more often than not when my ketone levels went down it was due to a large protein meal.
- Cheating is much less forgiving on a Keto diet. It may take you a few days or more to get "into ketosis". One cheat can knock out out, and it can take a couple days to get back in. This means that little cheat meal that didn't affect you on 40-40-20 will have a much bigger impact. You really need to be about 100% dedicated to keep it going.
- Alcohol can be a big problem. I found I could have 2, sometimes 3 glasses of dry red wine (depending what I was eating with it) and not have a problem. Even 2 beers, though, would knock me out of ketosis. I never played with hard alcohol much during that time, I just stuck to red wine.
- You need to be in the 80+% for fat intake. This is going to mean 200g for most people - its really really hard. I had to do the butter/MCT oil in my coffee to get to my numbers. Its delicious, and the MCT definitely gives the coffee a bit more "bang"! It wreaked havoc on my GI system using the MCT, but my ketone levels were much higher when using it. Also, MCT can help you recover from a cheat or mistake quicker.
For me, a modified version was easier to run continuously. I run like 40% protein, 40% fat, 20% carbs. Its not ketosis, but the fat-loss is very close and I find its easier to get back on track/recover if I let myself cheat. I can also take in higher doses of protein, which I feel is better for adding muscle.
True "keto" is like 90% fat. If you're not hitting it, you're not keto. At best it's "modified keto" like I ran. I still think it's better this way, for sureWith all the meats ,eggs and cheese protein is going to be higher than 10 %.
The rationale the "experts" would quote is that large servings of protein will spike insulin and get you out of ketosis. They would also site that ketones are very "muscle sparing", so that eating an abundance of protein would still be just extra calories.Why does everyone thing 'true keto' is low as fk protein??? It doesn't have to be. To be in ketosis you need to be low carb, less than 30g net specifically unless fat adapted for a very long time. Stop researching ketosis for medical issues (epilepsy, obese obese people) unless you are indeed treating one and research nutritional ketosis (proper protein).
Especially when cutting, why consume excess fat when you want to burn the own fat on your body?
Eat 0.8-1g per LBM, enough fat to keep energy levels up and create the rest of your calories, and then keep carbs below 30net. It's super simple and doesn't have to be low protein.
Fat is a lever when it comes to ketosis. To lose weigh you lower the fat macro, to gain weight you raise the fat macro (and potentially protein to 1.2-1.5g per LBM). I can almost garunteed results will be better with adequate instead of low protein.
Reaching higher ketone readings does also not mean more fat loss. In fact, the higher the ketone readings, typically means you are consuming too much fat and not using up the fat on your body. You'll end up peeing more out rather than using for energy (in turn, peeing out dietary fat instead of burning body fat)..
Just some food for thought.
I didn't say keep fat low, I but it shouldn't be 75% of your macros.The rationale the "experts" would quote is that large servings of protein will spike insulin and get you out of ketosis. They would also site that ketones are very "muscle sparing", so that eating an abundance of protein would still be just extra calories.
with that being said, I don't necessarily disagree with your statements. To me, low carb with high protein is going to still be very productive in fat loss. But technically the procedure you're referring to (and I also use) would be "modified atkins" versus Ketosis
The only thing I disagree with is keeping fat low. I've lost 20+lb this year eating about 100g of natural fats per day, and I've never felt better while on a "cut". I stay far fuller, and I'd be willing to bet my test levels are way higher.
Not saying I disagree, personally I don't run Keto any longer, just trying to answer why they say to keep the protein lowI didn't say keep fat low, I but it shouldn't be 75% of your macros.
I ate 180g protein, 120g fat, 20g net carbs a day for over 6 months. Lost 40lb and never once fell out of ketosis, other than when I began a TKD, I'd fall out for less than an hour when I took 15-30g dextrose pwo.
I think it all depends who the 'experts' you listen too is.
Plus, gng doesn't happen whenever it wants to. It has a timeline in a sense, that eating protein doesn't speed up or slow down.
Im not advocating to eat low fat to do a PSMF. Being in ketosis is keto... And eating less than 30g net carbs, you'll be in ketosis. Lol
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