The Ketogenic Diet - The Horse Forum
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post #1 of 313 Old 12-02-2016, 12:14 AM Thread Starter
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The Ketogenic Diet

I'm back on the wagon!

A coworker of mine lost 80lbs doing the Ketogenic diet, so I figured I'd give it a try!

Basically, you cut out all carbs, the max allotment I allow myself is 20-25g of NET carbs (carbs minus fiber) a day. Your body's main source of energy is glucose. When you stop consuming carbs your body can't use glucose for energy and it's forced to use fat for energy, aka Ketosis. Fat is more difficult for your body to burn so you end up burning more of it, even resting.

I've only been doing it for 4 days so I cannot personally attest to to results, but I can vouch for how AWESOME it's. Unlike any other plan, like weight watchers, I feel satisfied by the food I'm eating! I don't care about skipping on bread, potatoes and rice because I like what I'm eating so much more (i.e., chicken salad, cabbage sautéed in bacon, salad with goat cheese and walnuts, cheese, etc). I can really see myself sticking with this for a very long time since I've found it, honestly, pretty effortless... minus the meal prep of course!

As for weight loss, nothing significant yet. I started calorie restriction on Novermber 18th and I was 242lbs. After starting the Keto diet I went up to 244lbs (I think my body was still burning through its glucose and glycogen). This morning I was 239. So again, not a tremendous weight change, but it's only been 4 days! Next time I'm off I think it will take measurements of my arms, legs, hips and neck.

Now, you may be think "OMG ketosis is no good for you! It puts diabetics in the hospital!" This is different. This website should do a better job at explaining it then me: https://www.diabetesdaily.com/blog/2014/11/dka-nutritional-ketosis-are-not-the-same/

Yay! Officially in ketosis!


My dinner last night, steak with cabbage sautéed in bacon, apple cider vinegar and a touch of stevia sweetener.


The meal I packed for myself today. Leftover steak and cabbage. Salad with cucumbers, walnuts and crumpled bacon with sugar free raspberry vinegarette. Homemade chicken salad and two sugar free jellos. I work 12 hour shifts so I basically pack all my meals.


Here's the breakdown of my daily macros. Yes, this is a high fat, moderate protein and low low low carb diet. I had 29g of carbs, but of those 7g were fiber... so 23 carbs for the day!


Any other low carb/no carb dieters out here?
Any success stories?
Anyone want to share a recipe?
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post #2 of 313 Old 12-02-2016, 12:32 AM
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interesting. I sort of tried it once. it can be very satisfying. but, from what I'd read about it, most people dont' eat ENOUGH fat to go into true ketosis, and if you aren't IN ketosis, don't you just end up in normal metabolism, with a lot of fats? and if you eat too many carbs, all those fats turn to fat on you?


I am also a bit unsure about eating SO much meat. I know there is a lot of contradictory information on all of this, so it's not that i have a fixed mind about it.

when hubby had heart surgery and was recovering, I asked them about this sort of diet, and they say they still want heart disease patients to stikc with a low fat diet. not strictly low fat, as they want you to have olive oil and avocado and such, but NOT a lot of meat. so, there are quite a lot of carbs, though they want you to get half you carbs from complex sources, like veggies.

I think, for weight loss, the ketosis is easier and faster. for heart health? not sure.
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post #3 of 313 Old 12-02-2016, 01:16 AM Thread Starter
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Quote:
Originally Posted by tinyliny View Post
interesting. I sort of tried it once. it can be very satisfying. but, from what I'd read about it, most people dont' eat ENOUGH fat to go into true ketosis, and if you aren't IN ketosis, don't you just end up in normal metabolism, with a lot of fats? and if you eat too many carbs, all those fats turn to fat on you?


I am also a bit unsure about eating SO much meat. I know there is a lot of contradictory information on all of this, so it's not that i have a fixed mind about it.

when hubby had heart surgery and was recovering, I asked them about this sort of diet, and they say they still want heart disease patients to stikc with a low fat diet. not strictly low fat, as they want you to have olive oil and avocado and such, but NOT a lot of meat. so, there are quite a lot of carbs, though they want you to get half you carbs from complex sources, like veggies.

I think, for weight loss, the ketosis is easier and faster. for heart health? not sure.
I'm still very new to all this, and I've had a lot of questions myself. I bough a few books and I'm in the process of reading them myself.

Going into ketosis isn't a matter of how much fat you eat. It's a matter of how many carbs you DONT. Your body will quickly run out of glucose and glycogen when you stop eat carb. Your body has no other choice then to use fat as it's main source of energy. Not only the fat you consume, but the fat you're storing!

This diet isn't NOT a high protein diet, it's based around fat. Of course you shouldn't be gobbling up steak, covered in butter, and 1lb of bacon, you need to be eat GOOD fats too, like salmon, seeds, avocado, olive oil, etc.

This is a pretty good article on heart health and the Keto diet: http://www.ketogenic-diet-resource.com/what-causes-heart-disease.html

And here is a legit study on the Ketogenic diet and obese people: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

Maybe I will make an appointment with my PCP and get a set of labs drawn for a baseline, then I'll do it again in 3 months. I'll post the results here.
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post #4 of 313 Old 12-02-2016, 02:41 AM
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that's a great idea! the blood draw and labs thing.

you go girl!
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post #5 of 313 Old 12-02-2016, 04:53 AM
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I started the Keto diet on October 10th of this year. I got sick and tired of being sick and tired. I did a LOT of research, and decided that this would be my best bet at saving my own life. So far in 2 months, I have lost 34 lbs. I no longer feel addicted to sugar of any kind. I never get angry when I get hungry anymore, because quite frankly I never get that hunger feeling anymore. Being hungry on Keto is more of a "yea I could eat something maybe" feeling. My blood work is better, my pre diabetes is gone, I have already bought a new pair of pants for work that are getting baggier by the day. I would suggest going to the reddit keto sub forum. It has been my bible and learning guide and support, a true wealth of information.

https://www.reddit.com/r/keto/
https://www.reddit.com/r/keto/wiki/faq
https://www.reddit.com/r/keto/commen...ing_over_food/

If you decide to try this, know the facts. There is a LOT of rumor and mis information out there, and "fact" that is not fact based at all. Also, it helps to get over your fear of fat making you fat. Sugar or sugar + fat eaten together makes you fat. Still, eventually it all still boils down to CICO (calories in, calories out) Keto just makes this MUCH easier. Good luck!!

❅~❅~❅~❅ Eme ❅~❅~❅~❅
"For Life is Eternal; and Love is Immortal; and Death is only a Horizon; and a Horizon is nothing save the limit of our Sight."
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post #6 of 313 Old 12-02-2016, 05:01 AM
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This recipe is now a dinner staple in our house:

Buffalo Chicken Jalapeno Popper Casserole

Each serving is 740 Calories, 61.2g Fats, 2.5g Net Carbs, and 31.8g Protein.
6 small Chicken Thighs.
6 slices Bacon.
3 medium Jalapenos (De-seed if you aren't a fan of spicy) - I use 2 tbsp canned -
12 oz. Cream Cheese.
1/4 cup Mayonnaise.
4 oz. Shredded Cheddar.
2 oz. Shredded Mozzarella Cheese.
1/4 cup Frank's Red Hot.

❅~❅~❅~❅ Eme ❅~❅~❅~❅
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post #7 of 313 Old 12-02-2016, 05:21 AM Thread Starter
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Thanks, Eme! That's amazing to hear! Working as a nurse I see it all. I don't want to be that obese old lady with hypertension, diabetes, CHF, and the whole gamet. It makes me so sad to think I'm looking at my future. I am also start to feel the impact on my joints. My knees hurt when I've had a long day on my feel, and I'm only 29!

I've been following through the past 5 or so, but already my cravings have been sequelch. I ate my chicken salad around 10:45pm and I honestly wasn't even hungry for lunch by 3:30. Normally I'd be STARVING for lunch. Nope, not tonight!

Going through the grocery store has greatly opened my eyes. Everything is reduced fat, no fat, etc, no one gives a hoot about the carbs though!

Thank you for the recipe, I'm certainly going to make that! Sounds amazing! Maybe I'llcut the chicken into strips and bring this to a house party on Saturday. I should get a note book and compile a bunch of recipes I like for easy reference!!
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post #8 of 313 Old 12-02-2016, 08:16 AM
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I browse reddit a lot (Particularly the loseit subforum!) So I've heard about a ton of people on the keto diet. I've never looked into it myself, as I'm doing very well on my basic CICO diet (15.8 pounds down in 31 days!) but maybe if I start hitting plataeus I might look into it. The science behind it makes sense (Your body burning fat because it has no glucose to burn) but again I've never done my own research on it. But I think if you are losing weight and staying healthy on it, it must be doing something right for you. Congratulations by the way!! Keep it up! I only wish I had started last year I'd be so much farther along lol
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post #9 of 313 Old 12-02-2016, 09:15 AM
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I managed to lose 80 pounds on Keto too :) Sadly with stress and major upheavals in the past year and a half (had 3 immediate family members die, bought a house that took 2 months to find and 7 to actually purchase), I haven't kept up on it. I have plans to go back on it after the holidays are past and hopefully shed some of the weight I have gained back.

Be ready for a plateau, or slowing of weight loss at about the 3 week mark. It's only temporary, so don't get discouraged!

Also, when you hit plateaus, start counting your calories. I hit a major slump of about 3 months at one point and it wasn't until I started seriously watching my calorie intake that I started losing weight again. Whenever I hit another slump, I re-adjusted my calories.

Some of my favorite keto foods:

*Grilling Cheese (find it under the Tropical or Yanni brand in places that serve the Latino market)
*Almond flour polenta
*Coconut flour cake/pancakes
*Fat Head pizza
*Pecans and Laughing Cow cheese wedges (nice for a small snack since the wedges are pre-measured, and pecans are SUPER low in carbs)
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post #10 of 313 Old 12-02-2016, 10:09 AM
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That is very interesting. Human nutrition is almost as fascinating as horse nutrition.

If you are eating more fat and less carbs, wouldn't it just work out the same?

Personally I am vegetarian but have recently been trying to get back to being really healthy. For me that means cutting back on carbs (because I freaking love carbs) and adding in more fruit and veg. Also working out at least 4 days a week. Honestly I feel SO much better. I wake up with energy and I am finding ways to avoid some carbs. I still probably eat the recommended amount of carbs but compared to what I used to eat it's good. I also forgot how much I loved working out and challenging my body. The goal for me is not the lose weight but just to be strong and healthy.

You either make progress or you make excuses. Your choice.
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