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  #16   ^
Old Wed, Jul-25-18, 12:55
Jools16 Jools16 is offline
Senior Member
Posts: 119
 
Plan: Atkin
Stats: 147/131/110 Female 60 inches
BF:
Progress: 43%
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Fascinating and illuminating post. Thanks for bringing it to our attention. Jools 😎
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  #17   ^
Old Thu, Jul-26-18, 04:44
Dazed1's Avatar
Dazed1 Dazed1 is offline
Senior Member
Posts: 265
 
Plan: Keto
Stats: 232.8/190/165 Male 5' 9"
BF:
Progress: 63%
Location: Florida
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Jey100, thank you for the excellent article. 75-20-5 was very difficult to maintain. Restricting carbs is pretty easy for me but the 75-20 ratio was nearly impossible. I will read more of Ms. Berger's articles. Previously I took a more relaxed approach to Low Carb, I enjoyed it more and lost weight easier. I am getting my head screwed back on, and getting away from all the Keto Snake Oil salesmen.
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  #18   ^
Old Thu, Jul-26-18, 08:47
jmh6251's Avatar
jmh6251 jmh6251 is offline
Senior Member
Posts: 906
 
Plan: Keto
Stats: 190/155/145 Female 5ft 3.5 in
BF:
Progress: 78%
Location: Kitsap County in Wa
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I'm doing keto, it is the only thing that makes sense.
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  #19   ^
Old Thu, Jul-26-18, 09:07
Susky2's Avatar
Susky2 Susky2 is offline
Registered Member
Posts: 88
 
Plan: Keto-ish
Stats: 339/286/245 Male 76 inches
BF:
Progress: 56%
Location: Central PA
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I'm probably drifting between LC and keto. I tend to keep my carb level under 30, and I try to keep healthy fat levels relatively high. That said, I don't track macros and I don't do ketone tests. I just figure that if I eat the right things and keep my carb guesstimates in the right area, I'm probably staying in some amount of ketosis.
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  #20   ^
Old Thu, Jul-26-18, 16:45
Dazed1's Avatar
Dazed1 Dazed1 is offline
Senior Member
Posts: 265
 
Plan: Keto
Stats: 232.8/190/165 Male 5' 9"
BF:
Progress: 63%
Location: Florida
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Ironically I looked back to 2009 and 2017 when I had my greatest success and I took a much more casual approach, and just focused on watching carbs. Later in 2017 I started reading too much, often from ads trying to push a product and went on Keto. I can hold carbs below 5% pretty easy, but their prescription for a 75-20 ratio fat to protein is rather difficult to maintain. I can do Keto but I have better success just watching carbs and not worrying about macros.
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  #21   ^
Old Fri, Jul-27-18, 04:51
Mayflowers's Avatar
Mayflowers Mayflowers is offline
Senior Member
Posts: 591
 
Plan: Atkins/LC
Stats: 205/150/150 Female 5'5"
BF:35
Progress: 100%
Location: Jersey Girl
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Quote:
Originally Posted by jmh6251
I'm doing keto, it is the only thing that makes sense.

Diet Doctors website MD's say keto is the healthiest as far as lowering risk factors and maintaining the best heart health and keep away diabetes. One woman there had a brain tumor and cured herself with keto. I read about another guy with the same tumor and is in complete remission with keto.

I'm trying to go as low as I can and keep losing. Last week I checked with the strips and I was in moderate ketosis. I have to figure out now how to maintain that ketosis without dairy that I had to give up.
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  #22   ^
Old Fri, Jul-27-18, 12:23
Dazed1's Avatar
Dazed1 Dazed1 is offline
Senior Member
Posts: 265
 
Plan: Keto
Stats: 232.8/190/165 Male 5' 9"
BF:
Progress: 63%
Location: Florida
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My real question is with the 75-20 prescribed ratio. That is what I cannot maintain. Staying below 5% carbs is easy. For those doing Keto are you living by the 75-20 ratio?
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  #23   ^
Old Fri, Jul-27-18, 13:25
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,340
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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I have no idea, because eating by a percentage macro is not the way to "be keto". Is that 20% of 1,000 calories or 4,000 calories?
Keep carbs below 20 Grams calculate a range in Grams of protein you need (Virta keto myth #1 article posted earlier has a easy chart in ounces for height and gender https://blog.virtahealth.com/top-keto-mistakes/) and then eat fat to satiety.

In the beginning of the diet you will likely be sourcing much of the fat from your body stores (your on-board pantry). Because there is no "macro" for that body fat, your protein % will look high and fat % low based on dietary intake. But there are estimates of 20-35% of energy is coming from body fat. Example in myth #4 for Induction phase, the fat % using a tracker would work out to about 26% protein and only 58% fat, but your energy expenditure is 1,000 calories more of fat, more than the % macro indicates.

Last edited by JEY100 : Sat, Jul-28-18 at 02:37.
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  #24   ^
Old Fri, Jul-27-18, 14:33
teaser's Avatar
teaser teaser is offline
Senior Member
Posts: 15,075
 
Plan: mostly milkfat
Stats: 190/152.4/154 Male 67inches
BF:
Progress: 104%
Location: Ontario
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Quote:
Originally Posted by Dazed1
My real question is with the 75-20 prescribed ratio. That is what I cannot maintain. Staying below 5% carbs is easy. For those doing Keto are you living by the 75-20 ratio?



I approach the protein sort of like the carbohydrate. So many grams per day to not go over. Right now I've been experimenting with all meat and dairy--only butter and cream for the dairy. That brings my carbs down below ten grams a day, just from cream and eggs. That allows me to increase my protein a little bit, but it's still usually below 80 grams a day.

I have a minimum of fat that I eat with my meals--a couple of ounces of butter to go with the meat or eggs--I need to do this out of self-defense, otherwise I might end up out of protein grams but hungry and end up having to eat straight fat or something. I never eat less than 2000 calories a day, at that level if I hit the 80 grams protein mark it'd be 16 percent protein.

When I first targeted a higher ratio ketogenic diet, I went all in and tried for 90 percent fat, a 4:1 ratio. Not easy to do casually. But once you've designed some meals, it's not too hard, either. So many grams of protein to most meats or in eggs, add so much fat (usually butter for me). Or knowing how much heavy whipping cream you'll need to whip to dip so many ounces of pork rinds in. A lot of soup made with spinach, cheese, butter and heavy cream. It doesn't take long on cronometer to design a meal.
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  #25   ^
Old Fri, Jul-27-18, 14:35
teaser's Avatar
teaser teaser is offline
Senior Member
Posts: 15,075
 
Plan: mostly milkfat
Stats: 190/152.4/154 Male 67inches
BF:
Progress: 104%
Location: Ontario
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Quote:
Originally Posted by JEY100
I have no idea, because eating by a percentage macro is not [the only] way to "be keto".


Edited so teaser finds it easier to agree with.
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  #26   ^
Old Fri, Jul-27-18, 16:07
JEY100's Avatar
JEY100 JEY100 is offline
Posts: 13,340
 
Plan: P:E/DDF
Stats: 225/150/169 Female 5' 9"
BF:45%/28%/25%
Progress: 134%
Location: NC
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Thank you, I agree with that correction.
Dr. Naiman had a list of five ways to be Keto that do not even involve eating fat. No macros here either.

1. Complete Water Fasting
2. Eat high carb, plant-based but at starvation level.
3. Eat only protein, e.g. whey protein and skinless chicken breast
4. Eat one meal a day
5. Eat whatever you want but exercise your brains out all day

Last edited by JEY100 : Sat, Jul-28-18 at 02:43.
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  #27   ^
Old Fri, Jul-27-18, 18:19
jmh6251's Avatar
jmh6251 jmh6251 is offline
Senior Member
Posts: 906
 
Plan: Keto
Stats: 190/155/145 Female 5ft 3.5 in
BF:
Progress: 78%
Location: Kitsap County in Wa
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I have attempted to start a keto thread in countdown and buddies section. If anyone is interested, I think it could be a place for people that eat keto to congregate. Go keto
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  #28   ^
Old Sat, Jul-28-18, 09:05
ImOnMyWay's Avatar
ImOnMyWay ImOnMyWay is offline
Senior Member
Posts: 3,830
 
Plan: OWL
Stats: 177/168/135 Female 5'1"
BF:50.5/38/25
Progress: 21%
Location: Los Angeles
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Quote:
Originally Posted by JEY100
A few years ago, Amy Berger wrote one of her epic posts on how to determine if need to follow a medically theuraputic ketogenic diet:

http://www.tuitnutrition.com/2016/1...-diet-rant.html

Good decision on joining the Y, not that it will necessarily raise your metabolism, but because it provides "community support" to encourage healthy exercise for all ages.


Great article. Thanks very much, Jey.

And OP: Butter Bob! Love that vid.
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  #29   ^
Old Sun, Aug-05-18, 03:41
Dazed1's Avatar
Dazed1 Dazed1 is offline
Senior Member
Posts: 265
 
Plan: Keto
Stats: 232.8/190/165 Male 5' 9"
BF:
Progress: 63%
Location: Florida
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Have any of you tried Bulletproof Coffee. I make my own with 4 tbs. Heavy Whipping Cream, 1.5 tbs. Butter, 1 tbs Mct Oil, 1 Tbs Cacao, Stevia to taste - blend it for about 40 seconds - chill it and it is like a dessert to me. The top inch is like a chocolate mousse, and the rest tastes like chocolate milk. 500 calories, but 51 grams of fat, and 7 grams of carbs. I am averaging 7 grams of net carbs because of fiber from cabbage, Romaine lettuce and spinach.
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  #30   ^
Old Sun, Aug-05-18, 03:56
teaser's Avatar
teaser teaser is offline
Senior Member
Posts: 15,075
 
Plan: mostly milkfat
Stats: 190/152.4/154 Male 67inches
BF:
Progress: 104%
Location: Ontario
Default

I've never done it proper--no mct oil. Sometimes I blend some butter into my coffee with an egg beater, though. I don't do it as a sort of morning fat fast, like Dave Asprey, though, I'll just have it as part of a meal I need to up the fat at.
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