I also want to just point out that a ketogenic is just the most extreme version of low carb. You can eat low carb, or moderate carb, without being in ketosis 24/7. You could eat 80 grams a day, and most likely lose weight. At this level, you could have an incredible amount of vegetables, and as RICKTHEBIKER said, get plenty of fiber. Besides avocado, green beans are also 50 % fiber, so a couple cups of those gets you 7 grams of fiber, and a cup of raspberries gets you 8 grams.
At 80 grams a day, it is simple to eat 10 cups of vegetables, and a serving of fruit, and get plenty of fiber.
5/8/14 9:18 A
I would SO greatly agree with Russell's comment that most people like the idea of quick weight loss. Lots of us, when we finally decide to lose the weight and "get healthy"... want the weight off ASAP. And anything (and I truly mean *anything*) anyone else is doing that appears to be shedding the pounds faster than we are, looks like a mighty attractive thing to do.
The problem with that is-- while we can maybe keep something up for a period of time through sheer grit and guts and determination and willpower, even though we really don't want to do low carb or vegan or whatever it is.... if it's not something we can continue to do for the rest of our lives.... it's just a matter of time til we gain the weight back. Because eventually we'll go off the diet.
So you're much better off, just sticking with what's comfortable and do-able and obviously working for you.
Fitness Minutes: (435)
21 5/8/14 8:53 A
Yep, Russell wrote some wisdom!
What you are doing has been working. Do not ever, EVER, compare your experience with health and weight to others. Is there something you do not like about your current diet...other than it might take 2-3 years to actually lose the weight? I bet it took longer than that to gain it, so feel free to take your time. There are a lot of good habits to learn while doing this weight-loss thing and I bet they will be more integrated into your life if you go slow.
I, too, am trying to eat low carb. I have experience with this in the past and am going for it again. As with many diets, what works only works if you keep doing it. Losing some weight and then changing back to even a healthy-ish version of what you were doing before is a big mistake. I lost a bunch of weight and then let life issues give me permission to slip. Hey, my wife hates me and I am going towards divorce....I can eat a muffin!
The thing that a lot of people don't seem to get about low-carb diets is that they are by their very nature high fat diets. Some would argue that there is no unhealthy natural fat but if you don't buy that, then you just need to find healthy fats in things like nuts, fish and vegetable fats (avocado is my personal savior).
Another thing that a lot of people don't seem to get about low-carb diets is that they do not have to be low in fiber. Avocado is, like, half fiber. You eat LOTS of veggies on low-carb. I mean. LOTS.
Oh thank you Russell for your message. I love how you explained so well what the diet is about and how to do it correctly! From what I gathered and always thought was that the protein intake had to be high!! I always heard my friend talk about her protein shakes and thought it was imperative to have loads of protein. It is very interesting to know that Fats are more important and that proteins need to be monitored carefully. This is an incredible insight. The concept ofthis diet is super interesting for the way the body can be made to respond differently!
And thank you for pointing out that this diet is a lifestyle diet and not a fad diet to be implemented only for quick weight loss in my case.
Thank you Renataruns for your super support! Thank you for reminding me that I am doing well!! I do feel stronger and have lost kilos and cms with hard work, determination, hours of exercises and healthy food choices!
I'm super happy for my buddy and she looks great! And I'm happy her diet is working for her. And it take serious will power to give up carbs so I am highly impressed with her will and her achievement. But I love carbs and do make certain to follow my daily recommended amount with using the sparkpeople food log so cutting them out or limiting them to a minimum would have been a serious struggle for me. And I hold strong on the belief that carbs is the body's fuel. So I am very happy to read the advicefl from you guys that I need not venture into something I do not know much about. A million thanks. Kecia
Thanks Kris for your words of support. I am so hapy that I could bounce my inner struggle with you all and recive such sound and supportive advice!!
Oh and those mat pilates sounds interesting! I'm gonna give it a try. I have been walking around slouched for too long! ;-)
I always thought deep down that slow and steady wins the race and falling off the wagon and that by being conscious of what I eat and getting in my exercise will get me to my goal in the near future. I was actually pretty pleased with myself at how strong I am becoming and how I am learning to make my health my priority!
However at times the weight loss war can feel daunting and the small victories can sometimes seem so teeny tiny when compared to your buddy who's fighting the same battle and acheiving more.
But with all these great support tgat I got here, I'm assured that what I am doing is right for me and is working for me. I will put my blinders on and keep my eyes on my ball! ;-)
Many many thanks for your help. Best. Kecia
Fitness Minutes: (40,496)
25,793 5/7/14 6:57 P
I totally agree with Coach Jen. I will add, tho', that it is quite likely that if your friend is JUST using the Ketosis diet for weightloss and not for specific health reasons, and monitored by a health profession, then it is quite possible that she will suffer health issues and/or regain the weight once she goes off that diet.
You really ARE best to continue the way you are.
The other thing that I noticed is that you have a specific date you want to have lost more weight. Well, whether you have lost more or not by then, I am MORE than sure that you will LOOK healthier, with glowing hair and skin, and you will have more energy. Some people find that things like Mat Pilates which concentrates on your deep inner core muscles (but does work all the others, too) can give the appearance of having lost weight. This is because your posture will improve and that alone can drop a dress size.
As an example, yesterday I was playing around in front of the mirror with just underwear on. I stood as I normally do, which isn't slouching by any means, and then I 'drew myself up' making myself taller without going over-the-top. The result was instant. My tummy was drawn in, and the little handlebars on the side were gone. Then later in the day when I went out, because I FELT good, I was able to 'stand taller' :-)
Fitness Minutes: (2,155)
5/7/14 8:57 A
It sounds like you're doing great, no need to change! Comparing yourself to someone else is madness. You don't actually know what your friend is doing to achieve that rate of loss or where it's coming from -- much is certainly water, as Russell said (which has no impact on health unless water retention is already very high). She may have also cut calories to an unsustainably low level; you don't know right now. (But you will in a year, if she's regained everything and you're still chugging right along.) Maybe she just has a body that responds insanely well to what she's doing, while you're more average.
Don't worry! You're doing fine, you seem to have exactly the right attitude toward weight loss, and it will pay off.
(PS Russell has great advice in that post if you ever do decide you need to or truly want to go low carb. Right now you seem pretty happy with what you're doing, though.)
I eat a ketogenic diet ( 26 net carbs today ), and for me, it has worked great. I follow it to have stable blood sugars, without meds, since I am a diabetic.
If you like carbs however, and are seeing results, stick to it, and with enough time, you will hit your goals.
I also just wanted to point out for the benefit of others who may be looking for advice on the ketogenic diet, that your idea of what a ketogenic diet is, is wrong. Yes, it is low carb ( under 50 g maximum ), but also NOT high in protein. It is moderate protein, and can be low protein. The reason people mistakenly believe that a ketogenic diet is high protein, is the underlying idea that fat should be limited. Therefore less carbs = more protein. Protein should remain unchanged... 20-25 % max. What changes is the fat percentage. That goes up, as carbs goes down.
A high protein, low carb diet, will not be as effective as a high fat, low carb diet, for the simple reason that protein CAN be converted to glucose. Secondly, excess protein, is excreted through your urine. In other words, not used. Fat gets used for fuel, and is the other fuel besides carbs. You only need enough protein to maintain muscle mass.
So a macro make-up of 5-19 % carbs/15% protein, and 75-80 % fat, is more likely. So no need to drink protein shakes. You can get enough from 8-12 ozs. of meat/fish/fowl, and an egg or 2. Then get plenty of fat from olive oil/butter, avocados, and try macadamia nuts( over 85% fat ). The carbs should be all veggies, except for any in the nuts/eggs.
Your goal is high fat though, and as many veggies as you can squeeze into the 20-50 grams of carbs on the diet. Neither idea is really associated with low carb/ketogenic diets, but you need the nutrients in the veggies, and with low carb, moderate protein, leaves most of your calories as fat, which without carbs, you need for energy.
This is a major reason many low carbers have no energy. Without carbs, your body uses ketones, from breaking down fat, for energy. If you cut fat, and up protein, you have no fuel for your body.
I would suggest that most people like the idea of quick weight loss, more than the idea of a ketogenic diet, because of what it entails. So don't do it, unless you like eggs, meat, fat, and veggies, and think you can do without the other carbs. If this sounds like torture, find another plan that works for you, and stick to it. If you do decide to do a ketogenic diet, do more research, and do it correctly. Also, don't do it temporarily. Make it a lifestyle change. The ketogenic diet has a huge diuretic effect, which is great if you want to do the diet for the rest of your life. You can drop 10 lbs. in a week, and breathe better, and the joints feel better. However, if you quit, you regain that water weight, and repeating this can have health consequences.
5/7/14 7:52 A
Remember...it's always the tortoise that wins the race, never the hare ;)
Many Many thanks Spark Coach Jen. I am very grateful for your response. I think this is what I wanted and needed to hear! I'm feeling good about my slow and steady loss and during these past few months, I have been learning how to fit in my healthy eating and exercise in my super hectic schedule! I am finding ways around "things" that I once thought were huge stopping blocks and obstacles and I have finally understood that I am not re-starting on my weight loss/healthy lifestyle journey because i have never given up! And don't even plan to!! Once again a HEARTFELT thanks for your strong advice! Have a gorgeous day!! Kecia
5/7/14 6:23 A
I understand it can be tempting to try a diet that allows for quick weight loss. But you are much better off skipping the "diets" and finding a style of eating you can live with for the rest of your life. The problem with diets is that they teach you to eat in ways you can't sustain long term, so when you start eating normally again the weight comes right back. But if you lose the weight slowly, incorporating healthy habits you can live with for good, then you're much more likely to be successful long-term.
I think you're on the right track with what you've been doing, so hang in there!
I need your help and advice!! I am currently watching what I eat, cutting out sweets and incorporating walking and gym exercise 3-4 times a week. I have been losing a bit of weight (so far 4 kilos... Starting weight was 103! ) I have tonsssss to lose as ideal weight is 55-60kgs!! My workout buddy has been a grwat help and thanks to her continued support I have been able to kerp up with my walks/workout and we both participated this saturday in a 5k marathon!! Andthat same day I did a 10k marathon walk and completed it in 1h40 so I am feel8ng very accomplished!! Okay... now on to my concern/rant/need advice!! My friend is following a ketosis type diet where you limit your carbs to some super low quantity per day and she has dropped 15kilos in the same time that I only managed to drop 4kgs. I normally never compare myself to other people but oh when there is so much weight that I need to lose I have been thinking if I shouldn't try this diet too????? My true beliefs are tgat a diet should be balanced and my knowledge is that the body needs carbs for fuel. I am not a strong believer in cutting out carbs nor do I believe in drinking protein shakes!! I'm more of an all natural girl. However the temptation to see may kilos disappear is very strong! Oh I did forget to mention that I will go with my friend to a party weekend getaway a the 4th of June and Id love to look better by then. Please please advise!!!
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