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Keto diet?
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"Tried it briefly to see what the fuss was about. I think you should try things. I'd never stay on it long term, and went back on a balanced diet after a while." How did you find it ? | |||
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"It works great for me but the side effects aren't worth it so I won't do it again. " Side effects? I’ve read about bad breath  | |||
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"Tried it briefly to see what the fuss was about. I think you should try things. I'd never stay on it long term, and went back on a balanced diet after a while. How did you find it ? " I found it lethargic with waves of energy. Found weight loss was happening. Just wanted steady energy, clearer mind, and to just do some cardio instead, fits me a lot better. So went on carbs. | |||
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"Yes I'm on it now, been on it for 2/3 years it's become a way of life you just need to get past the first stage of feeling terrible (keto flu) Do lots of research before you start. it can improve so many things " What things were you eating? | |||
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"Has anyone tried it? " Been on ten years. I’ve not read the thread but there will be a lot of bollocks repeated from the mainstream press. | |||
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"I’m keen to try it but not looking forward to the first couple of weeks!" It's not bad at all if you prepare. Gradually lower your carb intake for about a week and by the time you're starting to hit the really low carb it's fine. No carb flu. 
Many people go mad bingeing on carbs right before they start the diet. Like a last chance for carbs. Then the withdrawal is terrible. | |||
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"How many carbs are you allowed? " I have 20g or less coming mainly from veg | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg" Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. " it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable " Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore." That sounds good! X | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore." funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream | |||
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"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream "needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! | |||
"I didn't suffer from keto flu at all luckily. My carb intake was limited to 50g daily though. But once you consider the fibre aspect it is far lower than 50g anyway. I was eating a surplus in order to lean bulk which didnt work. Ended up being a recomp in the end which i wasn't complaining about. I've bulked up 6kg since xmas and will return to keto in 3 weeks after tough mudder. " Sounds a bit complicated? X | |||
"I didn't suffer from keto flu at all luckily. My carb intake was limited to 50g daily though. But once you consider the fibre aspect it is far lower than 50g anyway. I was eating a surplus in order to lean bulk which didnt work. Ended up being a recomp in the end which i wasn't complaining about. I've bulked up 6kg since xmas and will return to keto in 3 weeks after tough mudder. Sounds a bit complicated? X" its not really! Work out your protein requirements. Then don't go over that. Basic carb allowance is 20 to 50 grams. Rest of your calories come from fats. These are Coconut oil, olive oil, nuts, cream, dark chocolate 85%+, avocados etc. A lot of weight lost initially is water weight. It was a helpful diet for me to lose fat from stubborn tricky areas whilst trying to preserve muscle. In the past I would simply lose a lot of muscle mass all over. | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! "mine wasn't as much sweetener as I was expecting. And would actually use less than what they suggested, annoyed the whole family has been eaten them though! I did go through lots of different recipes to get the right one | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! mine wasn't as much sweetener as I was expecting. And would actually use less than what they suggested, annoyed the whole family has been eaten them though! I did go through lots of different recipes to get the right one"was stevia the sweetener you used? I might try it again but thought it was a lotta washing up for me afterwards so never tried again! | |||
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"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! mine wasn't as much sweetener as I was expecting. And would actually use less than what they suggested, annoyed the whole family has been eaten them though! I did go through lots of different recipes to get the right onewas stevia the sweetener you used? I might try it again but thought it was a lotta washing up for me afterwards so never tried again!"yes it was stevia | |||
"I didn't suffer from keto flu at all luckily. My carb intake was limited to 50g daily though. But once you consider the fibre aspect it is far lower than 50g anyway. I was eating a surplus in order to lean bulk which didnt work. Ended up being a recomp in the end which i wasn't complaining about. I've bulked up 6kg since xmas and will return to keto in 3 weeks after tough mudder. " What is the fibre aspect? How does that work? | |||
"I didn't suffer from keto flu at all luckily. My carb intake was limited to 50g daily though. But once you consider the fibre aspect it is far lower than 50g anyway. I was eating a surplus in order to lean bulk which didnt work. Ended up being a recomp in the end which i wasn't complaining about. I've bulked up 6kg since xmas and will return to keto in 3 weeks after tough mudder. Sounds a bit complicated? Xits not really! Work out your protein requirements. Then don't go over that. Basic carb allowance is 20 to 50 grams. Rest of your calories come from fats. These are Coconut oil, olive oil, nuts, cream, dark chocolate 85%+, avocados etc. A lot of weight lost initially is water weight. It was a helpful diet for me to lose fat from stubborn tricky areas whilst trying to preserve muscle. In the past I would simply lose a lot of muscle mass all over. " If you’re starting out OP, don’t worry about all that. Dump carbs and eat. There’s no such thing as too much protein but there can be not enough. Try The Diet Doctor and consider that any dietary changes you make should be permanent. | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! mine wasn't as much sweetener as I was expecting. And would actually use less than what they suggested, annoyed the whole family has been eaten them though! I did go through lots of different recipes to get the right onewas stevia the sweetener you used? I might try it again but thought it was a lotta washing up for me afterwards so never tried again!"Brownies are made in one container and way easier than the flour kind. | |||
"I didn't suffer from keto flu at all luckily. My carb intake was limited to 50g daily though. But once you consider the fibre aspect it is far lower than 50g anyway. I was eating a surplus in order to lean bulk which didnt work. Ended up being a recomp in the end which i wasn't complaining about. I've bulked up 6kg since xmas and will return to keto in 3 weeks after tough mudder. What is the fibre aspect? How does that work? " it is net carbs. You deduct dietary fiber from the total carbs to give net carbs. So if a vegetable was 10g carbs but 8g dietary fiber, you only count 2g net carbs. If you prefer to count net carbs your daily intake will be lower, around 20 I think. I prefer just to count it the simpler way and give myself 50g daily. | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! mine wasn't as much sweetener as I was expecting. And would actually use less than what they suggested, annoyed the whole family has been eaten them though! I did go through lots of different recipes to get the right onewas stevia the sweetener you used? I might try it again but thought it was a lotta washing up for me afterwards so never tried again!
Brownies are made in one container and way easier than the flour kind."not when a man makes it. I only had an electric hand whisk too! | |||
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"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! mine wasn't as much sweetener as I was expecting. And would actually use less than what they suggested, annoyed the whole family has been eaten them though! I did go through lots of different recipes to get the right onewas stevia the sweetener you used? I might try it again but thought it was a lotta washing up for me afterwards so never tried again!
Brownies are made in one container and way easier than the flour kind. not when a man makes it. I only had an electric hand whisk too! "All you need is a spoon. | |||
"I've done every " diet " there is probably. None of them are sustainable for me. The keto diet has the best results - I lost over 3stone in just under 5 months. But I was miserable most of the time and couldn't stop thinking about food. It wasn't hunger for me - I wasn't hungry - it was the feeling of depravation and how much happiness carbs bring me. I'd rather be fat than give up bread and pasta and sweet treats. " It’s way more than weight loss, that’s just the happy side effect. The direct health benefits are across the board. | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! mine wasn't as much sweetener as I was expecting. And would actually use less than what they suggested, annoyed the whole family has been eaten them though! I did go through lots of different recipes to get the right onewas stevia the sweetener you used? I might try it again but thought it was a lotta washing up for me afterwards so never tried again!
Brownies are made in one container and way easier than the flour kind. not when a man makes it. I only had an electric hand whisk too!
All you need is a spoon."no way. The butter and avocado were just too solid when i made it. It was quite hard to get it into a gloopy consistency. Maybe i am simply a bad cook. | |||
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"It works , but isn't healthy long term." Nope, you’re wrong on that one. | |||
"She is right though... There is very little pleasure from food on keto, especially if you enjoy carbs. You cant really get a substitute for these things. And you cant really have a little cheat meal either. I liked eating cheese and my own fat bombs but that was it. But i could see my abs so that was my motivation. " There’s massive amounts of pleasure eating steak, butter, cheese and cream and I’d rather have my kidneys, limbs, virtually extinguish my risk of heart attack and stroke that eat pasta and toast. Oh, and my figure, I’ll have that too. | |||
"How many carbs are you allowed? I have 20g or less coming mainly from veg Me too, mines from a mix of dairy and veg but I’m mainly a protein and fat eater. it's easy once you get the hang of eating the healthy fat. 10 years that's amazing! It is a way of life though isn't it and so easy and sustainable Lawd yes, soooo easy and I’m never going back. Today I’ve had two scrambled eggs with cream, cheese and butter and a treat of a low carb brownie and cream. I rarely eat sweet things anymore. funnily enough I made avocado brownies and I'm having my last one tonight with extra thick cream needs a lotta sweetener. I eyeballed measurements. Tasted bitter af! mine wasn't as much sweetener as I was expecting. And would actually use less than what they suggested, annoyed the whole family has been eaten them though! I did go through lots of different recipes to get the right onewas stevia the sweetener you used? I might try it again but thought it was a lotta washing up for me afterwards so never tried again!
Brownies are made in one container and way easier than the flour kind. not when a man makes it. I only had an electric hand whisk too!
All you need is a spoon. no way. The butter and avocado were just too solid when i made it. It was quite hard to get it into a gloopy consistency. Maybe i am simply a bad cook. "Low carb brownies. Melt chocolate and butter in a bowl n the microwave. Add eggs, ground almonds, cocoa powder and sweetener. Stir. Pour in pan. Put in oven. Eat warm and squidgy covered in clotted cream. | |||
"It works , but isn't healthy long term. Nope, you’re wrong on that one." In your opinion. | |||
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"It works , but isn't healthy long term. Nope, you’re wrong on that one. In your opinion." No, in peer reviewed, solid evidence supported by cardiologists, GP’s, endocrinologists and virtually every other branch of medicine there is. Check out The Public Health Collaboration. May I see your evidence to support your statement please? | |||
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"She is right though... There is very little pleasure from food on keto, especially if you enjoy carbs. You cant really get a substitute for these things. And you cant really have a little cheat meal either. I liked eating cheese and my own fat bombs but that was it. But i could see my abs so that was my motivation. There’s massive amounts of pleasure eating steak, butter, cheese and cream and I’d rather have my kidneys, limbs, virtually extinguish my risk of heart attack and stroke that eat pasta and toast. Oh, and my figure, I’ll have that too." if you like steak and cheese and cream its great. I couldn't afford to eat steak often sadly. Also, i think too much dairy made my skin oily and gave me spots. Cream made it so easy to fulfil my calorie requirements though. I think if people chose mainly healthy fats then it is going to be healthier than a diet eating cream, butter and bacon. But there doesn't seem to be any conclusive long term studies yet. | |||
"Without reading the while thread - is there any specific reason you want to try it?" Weight loss x | |||
"It works , but isn't healthy long term. Nope, you’re wrong on that one. In your opinion. No, in peer reviewed, solid evidence supported by cardiologists, GP’s, endocrinologists and virtually every other branch of medicine there is. Check out The Public Health Collaboration. May I see your evidence to support your statement please?" There's all sorts of conflicting reviews about diets that change weekly. | |||
"It works , but isn't healthy long term. Nope, you’re wrong on that one. In your opinion. No, in peer reviewed, solid evidence supported by cardiologists, GP’s, endocrinologists and virtually every other branch of medicine there is. Check out The Public Health Collaboration. May I see your evidence to support your statement please?" A basic knowledge of biology is all you really need. | |||
"I've done every " diet " there is probably. None of them are sustainable for me. The keto diet has the best results - I lost over 3stone in just under 5 months. But I was miserable most of the time and couldn't stop thinking about food. It wasn't hunger for me - I wasn't hungry - it was the feeling of depravation and how much happiness carbs bring me. I'd rather be fat than give up bread and pasta and sweet treats. It’s way more than weight loss, that’s just the happy side effect. The direct health benefits are across the board. " For me it was always about weight loss. Good food and good wine gives me pleasure much more than fitting in a size 10 jeans and prolonging my miserable carb free life! If it works for you then great - but It's just a chore for me that makes me look like this | |||
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"I didn't suffer from keto flu at all luckily. My carb intake was limited to 50g daily though. But once you consider the fibre aspect it is far lower than 50g anyway. I was eating a surplus in order to lean bulk which didnt work. Ended up being a recomp in the end which i wasn't complaining about. I've bulked up 6kg since xmas and will return to keto in 3 weeks after tough mudder. What is the fibre aspect? How does that work? it is net carbs. You deduct dietary fiber from the total carbs to give net carbs. So if a vegetable was 10g carbs but 8g dietary fiber, you only count 2g net carbs. If you prefer to count net carbs your daily intake will be lower, around 20 I think. I prefer just to count it the simpler way and give myself 50g daily. "  Thanks | |||
"It works , but isn't healthy long term. Nope, you’re wrong on that one. In your opinion. No, in peer reviewed, solid evidence supported by cardiologists, GP’s, endocrinologists and virtually every other branch of medicine there is. Check out The Public Health Collaboration. May I see your evidence to support your statement please?" | |||
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"It works , but isn't healthy long term. Nope, you’re wrong on that one. In your opinion. No, in peer reviewed, solid evidence supported by cardiologists, GP’s, endocrinologists and virtually every other branch of medicine there is. Check out The Public Health Collaboration. May I see your evidence to support your statement please?" There isnt really any such body of evidence though. Most studies are on "low carb" not keto. The keto ones are very small sample size (its hard to get 10s of thousands of people into a keto died for a few years for a study) and very short term focusing mostly on weight loss. If you go low carb and mostly animal fats and protien like most people do on Keto you significantly increase cancer risk. People who do low carb not qiute keto (so amyone with a cheat day) but high fat are at increased risk of diabeties. In mice it causes non alcoholic fatty liver disease but doesnt seem to in humans but again its very hard to do a long term study on a large nunber of people on keto (and even harder when most studies focus on weight loss and 90% of obease people have non alcoholic fatty liver disiease) There is no clear research on long term effects on a healthy human eating a keto diet, and pretty much non that control protien and fat source (plant or animal). So all in all yes its a good tool for weight loss but raises a host of other issues too and require significant mental and physical effort and life style changes Do it for a couple of months then go back to a reduced calorie regular balanced diet seems to be the best route given the currebt state of things | |||
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"At the risk of sounding brutal and yeah I’ll prob get the usual bites, but, a bunch of chunky people saying how great a certain diet is, is crazy, it’s like me preaching how to get fat.. anyway it’s a crazy ridiculous diet with no significant studies to back it up.. remember the Atkins diet? Well there ya go.. " Atkins is fine, my Doctor uses it and supports it. I'm not hardline enough to go keto, and I cannot loose weight on free choice fats, but I am totally sure that a balanced low carb diet is the best diet for the majority of people, particularly as they get older and insulin sensitivity naturally declines. Modern western diets have become far too high in refined, over- processed carbohydrates, and that needs addressing. | |||
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"Most diets are hard to sustain for many people (due to a number of reasons) but mostly I think that it's because these people don't have a clear goal to which they are totally committed. Once hunger, tiredness and irritability creep in then most will think 'fuck this' and head straight for the biscuits. Eating becomes more important than weight loss or a healthy diet. Way back in the day I competed in natural bodybuilding competitions and the thought of standing on a stage wearing nothing but a pair of skimpy trunks was enough to keep me focused for the 4+ or so months of strict diet that was required to turn up in a ripped state. Basically if you don't fully commit to your goal from day 1 then it's bloody hard if not impossible to make the change! D (the male half of us)" Problem with keto is even a small slip up ruins it | |||
"Most diets are hard to sustain for many people (due to a number of reasons) but mostly I think that it's because these people don't have a clear goal to which they are totally committed. Once hunger, tiredness and irritability creep in then most will think 'fuck this' and head straight for the biscuits. Eating becomes more important than weight loss or a healthy diet. Way back in the day I competed in natural bodybuilding competitions and the thought of standing on a stage wearing nothing but a pair of skimpy trunks was enough to keep me focused for the 4+ or so months of strict diet that was required to turn up in a ripped state. Basically if you don't fully commit to your goal from day 1 then it's bloody hard if not impossible to make the change! D (the male half of us) Problem with keto is even a small slip up ruins it" look up targeted keto or cyclical keto diets as alternatives. | |||
" People who do low carb not qiute keto (so amyone with a cheat day) but high fat are at increased risk of diabeties. " I don't think there is any weight of evidence for this statement, review papers on human research papers seem to conclude the opposite: . Br J Sports Med. 2017 Jan;51(2):133-139. doi: 10.1136/bjsports-2016-096491. Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review. Noakes TD1, Windt J2,3. Author information Abstract Low-carbohydrate high-fat (LCHF) diets are a highly contentious current topic in nutrition. This narrative review aims to provide clinicians with a broad overview of the effects of LCHF diets on body weight, glycaemic control and cardiovascular risk factors while addressing some common concerns and misconceptions. Blood total cholesterol and LDL-cholesterol concentrations show a variable, highly individual response to LCHF diets, and should be monitored in patients adhering to this diet. In contrast, available evidence from clinical and preclinical studies indicates that LCHF diets consistently improve all other markers of cardiovascular risk-lowering elevated blood glucose, insulin, triglyceride, ApoB and saturated fat (especially palmitoleic acid) concentrations, reducing small dense LDL particle numbers, glycated haemoglobin (HbA1c) levels, blood pressure and body weight while increasing low HDL-cholesterol concentrations and reversing non-alcoholic fatty liver disease (NAFLD). This particular combination of favourable modifications to all these risk factors is a benefit unique to LCHF diets. These effects are likely due in part to reduced hunger and decreased ad libitum calorie intake common to low-carbohydrate diets, allied to a reduction in hyperinsulinaemia, and reversal of NAFLD. Although LCHF diets may not be suitable for everyone, available evidence shows this eating plan to be a safe and efficacious dietary option to be considered. LCHF diets may also be particularly beneficial in patients with atherogenic dyslipidaemia, insulin resistance, and the frequently associated NAFLD. Published by the BMJ Publishing Group Limited. For permission to use (where not already granted under a licence) please go to http://www.bmj.com/company/products-services/rights-and-licensing/. KEYWORDS: Cardiovascular; Cholesterol; Glucose metabolism; Low carbohydrate high fat; Weight loss | |||
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" People who do low carb not qiute keto (so amyone with a cheat day) but high fat are at increased risk of diabeties. I don't think there is any weight of evidence for this statement, review papers on human research papers seem to conclude the opposite: . Br J Sports Med. 2017 Jan;51(2):133-139. doi: 10.1136/bjsports-2016-096491. Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review. Noakes TD1, Windt J2,3. Author information Abstract Low-carbohydrate high-fat (LCHF) diets are a highly contentious current topic in nutrition. This narrative review aims to provide clinicians with a broad overview of the effects of LCHF diets on body weight, glycaemic control and cardiovascular risk factors while addressing some common concerns and misconceptions. Blood total cholesterol and LDL-cholesterol concentrations show a variable, highly individual response to LCHF diets, and should be monitored in patients adhering to this diet. In contrast, available evidence from clinical and preclinical studies indicates that LCHF diets consistently improve all other markers of cardiovascular risk-lowering elevated blood glucose, insulin, triglyceride, ApoB and saturated fat (especially palmitoleic acid) concentrations, reducing small dense LDL particle numbers, glycated haemoglobin (HbA1c) levels, blood pressure and body weight while increasing low HDL-cholesterol concentrations and reversing non-alcoholic fatty liver disease (NAFLD). This particular combination of favourable modifications to all these risk factors is a benefit unique to LCHF diets. These effects are likely due in part to reduced hunger and decreased ad libitum calorie intake common to low-carbohydrate diets, allied to a reduction in hyperinsulinaemia, and reversal of NAFLD. Although LCHF diets may not be suitable for everyone, available evidence shows this eating plan to be a safe and efficacious dietary option to be considered. LCHF diets may also be particularly beneficial in patients with atherogenic dyslipidaemia, insulin resistance, and the frequently associated NAFLD. Published by the BMJ Publishing Group Limited. For permission to use (where not already granted under a licence) please go to http://www.bmj.com/company/products-services/rights-and-licensing/. KEYWORDS: Cardiovascular; Cholesterol; Glucose metabolism; Low carbohydrate high fat; Weight loss" Have another review article :p Research is contentious simply because its very hard to get a good sample for this. "In a prospective cohort of non-diabetic men, health professionals younger than 65 years old followed during 20 years, a low-carbohydrate diet high in animal proteins and fats was associated with a twofold increased risk of type 2 diabetes [77]. On the other hand, a low-carbohydrate diet high in vegetal proteins and fats was associated with a decreased risk of type 2 diabetes" Over 20 years low carb high animal products = twofold increase in diabetes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452247/ Ots actually a very good review and the take away from it is dont jist belive something cause one specific study said it | |||
"I have literally never counted up my carb intake, but just did a quick tot up of what a good day would look like, and I would clock up around 50g at first glance, from what I would consider healthy sources - the bulk from pulses or legumes, a few from veg like green beans, salads or cauliflower, a few from the handful of berries and low fat yoghurt I have for pudding, a few from the almonds or a few more if I have an apple for my snack.... I stick to lean meat and fish, restrict fats, and just avoid most root veg, and all grain based foods and sugars. I defy anyone to say this is not a healthy balanced diet." What would a typical day's meals/ food be for you? | |||
" Ots actually a very good review and the take away from it is dont jist belive something cause one specific study said it" Whoa, that's a total misquote!! The study is merely mentioned and is FAR more about the BAD lifestyle of American men eating way too much red and processed meat, virtually no fibre, smoking and drinking, taking too little exercise and having a high BMI!!! I quote: "The high total and high animal protein and fat scores were significantly associated with several adverse health behaviors, including a higher intake of trans fat and prevalence of current smoking and a lower intake of cereal fiber and physical activity. They were also associated with a higher BMI and greater family history, but a lower glycemic load and energy intake. (Table 1) The high animal protein and fat score was significantly associated with greater alcohol intake. Like the high total and high animal protein and fat scores, a higher vegetable protein and fat score was significantly associated with a higher trans fat intake, a lower glycemic load, and a lower physical activity; however, the high vegetable protein and fat score was positively associated with cereal fiber and total energy and was inversely associated with current smoking. This score was not significantly associated with alcohol intake, BMI, or family history of T2D." That study was far more about the evil of a diet consisting of too much red and processed meat concurrent with an entirely unhealthy diet and lifestyle! The last line reads "Low-carbohydrate diets should obtain protein and fat from foods other than red and processed meat to minimize T2D risk." Well duh!!! The review which quoted the study, into Ketogenic diets specifically, concludes the following: "5. Conclusions Based on the available literature, KD may be associated with some improvements in some cardiovascular risk factors, such as obesity, type 2 diabetes and HDL cholesterol levels, but these effects are usually limited in time. As KD are often rich in fats, some negative effects could happen. Mainly in rodents, developments of NAFLD and insulin resistance were described. In humans, insulin resistance is also a potential negative effect, but some studies have shown improvements in insulin sensitivity. Nevertheless, many subjects contemplating such diets are overweight or obese at baseline, and even a moderate weight loss could be metabolically beneficial for them. However, it is mandatory to maintain body weight after weight loss, which is usually a major problem. More studies are therefore warranted to better assess the effects of long term use of KD on metabolic diseases and cardiovascular risk factors, but also to better define which dietary macronutrient composition is optimal." These guy were obviously fairly skeptical but lets not fall prey to the subjective selection of evidence!! | |||
"I have literally never counted up my carb intake, but just did a quick tot up of what a good day would look like, and I would clock up around 50g at first glance, from what I would consider healthy sources - the bulk from pulses or legumes, a few from veg like green beans, salads or cauliflower, a few from the handful of berries and low fat yoghurt I have for pudding, a few from the almonds or a few more if I have an apple for my snack.... I stick to lean meat and fish, restrict fats, and just avoid most root veg, and all grain based foods and sugars. I defy anyone to say this is not a healthy balanced diet. What would a typical day's meals/ food be for you? " Well that quick tot up was fairly typical when I am trying to lose weight - I often have an Atkins bar for breakfast (high protein and fibre, low carb), something like homemade lentil and watercress soup with turkey or chicken slices for lunch, or a tuna or egg salad, a few almonds or an apple for a snack, or low carb pancakes, tea and coffee with soya cream or lactofree milk, lean meat or fish with as much low carb veg as I want in the evening, fat free yog and a few berries, and a square or two of my beloved sugar free dark chocolate to finish it all off lol! If I'm really desperate for carbs I try to stick to oats or rough oat cakes, and if I fall off the wagon I have red wine, a slice of toast and marmalade and a biscuit lol! | |||
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"Friskys diet sounds low calorie as well as low carb. I guess the low carbs make it easier to stick to? I'm a carb junky and just can't do it - I have given up." I really struggle. When I was doing 4 hrs physical stuff a day with the horses and dancing 5 nights a week I did not have to control calories as well as carbs, but now I am having to 'take exercise' most days I definitely have to control both.  | |||
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"I just drink 4 pints if milk a day and leave the rest to chance " You're young - give it 30 years!  | |||
"I have literally never counted up my carb intake, but just did a quick tot up of what a good day would look like, and I would clock up around 50g at first glance, from what I would consider healthy sources - the bulk from pulses or legumes, a few from veg like green beans, salads or cauliflower, a few from the handful of berries and low fat yoghurt I have for pudding, a few from the almonds or a few more if I have an apple for my snack.... I stick to lean meat and fish, restrict fats, and just avoid most root veg, and all grain based foods and sugars. I defy anyone to say this is not a healthy balanced diet. What would a typical day's meals/ food be for you? Well that quick tot up was fairly typical when I am trying to lose weight - I often have an Atkins bar for breakfast (high protein and fibre, low carb), something like homemade lentil and watercress soup with turkey or chicken slices for lunch, or a tuna or egg salad, a few almonds or an apple for a snack, or low carb pancakes, tea and coffee with soya cream or lactofree milk, lean meat or fish with as much low carb veg as I want in the evening, fat free yog and a few berries, and a square or two of my beloved sugar free dark chocolate to finish it all off lol! If I'm really desperate for carbs I try to stick to oats or rough oat cakes, and if I fall off the wagon I have red wine, a slice of toast and marmalade and a biscuit lol! "It doesn't sound like much.  I suppose meals spaced out during the day it keeps you going. Little and often. Are you in ketosis? I found the ketosis helped with hunger but long term it doesn't work for me. | |||
"I have literally never counted up my carb intake, but just did a quick tot up of what a good day would look like, and I would clock up around 50g at first glance, from what I would consider healthy sources - the bulk from pulses or legumes, a few from veg like green beans, salads or cauliflower, a few from the handful of berries and low fat yoghurt I have for pudding, a few from the almonds or a few more if I have an apple for my snack.... I stick to lean meat and fish, restrict fats, and just avoid most root veg, and all grain based foods and sugars. I defy anyone to say this is not a healthy balanced diet. What would a typical day's meals/ food be for you? Well that quick tot up was fairly typical when I am trying to lose weight - I often have an Atkins bar for breakfast (high protein and fibre, low carb), something like homemade lentil and watercress soup with turkey or chicken slices for lunch, or a tuna or egg salad, a few almonds or an apple for a snack, or low carb pancakes, tea and coffee with soya cream or lactofree milk, lean meat or fish with as much low carb veg as I want in the evening, fat free yog and a few berries, and a square or two of my beloved sugar free dark chocolate to finish it all off lol! If I'm really desperate for carbs I try to stick to oats or rough oat cakes, and if I fall off the wagon I have red wine, a slice of toast and marmalade and a biscuit lol!
It doesn't sound like much. I suppose meals spaced out during the day it keeps you going. Little and often. Are you in ketosis? I found the ketosis helped with hunger but long term it doesn't work for me. "No, my quick tot up made it over 50g carbs so I would not be in ketosis. I don't think I could sustain it for longer than a couple of weeks. | |||
"I just drink 4 pints if milk a day and leave the rest to chance You're young - give it 30 years! "In 30 years I'll probbaly be dead 60 is really optimistic | |||
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