Weight Loss Thread

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Mageling

Mageling

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For you guys doing the keto thing, I'm looking to start it this weekend when a bunch of stuff I ordered from Amazon comes in. Back story - last year I had shoulder surgery and I've spent the last 8 months getting fat. Ballooned up from 160-190 in that time, and I feel like a complete lardass. I've been eating well over the last month or so, and with being able to finally go to the gym again and do some light weight lifting and climbing, I'd like to take a step from eating pretty well to starting keto.

All of that being said, I'm feeling good about what I can eat, and have been slowly bringing my carbs down over the last few weeks. My main concern is how to deal with days where I know I'm going to be burning a LOT more calories. This spring/summer I'll be taking trips out for climbing, and likely be burning significantly more energy than during the week with normal training and work. What are some suggestions on things I can bring out to the crag that will provide me with a bit of a boost energy-wise to maintain a full day of activity? I read one person talking about having a few of the small dextrose chews before an hour or two of activity, but I'd be a bit concerned about too many carbs if I went that way through entire days of climbing.

This seems to be my one stumbling block with making the step to actually start keto.
 
Khane

Khane

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When you are burning calories you supplement that extra deficit with more carbs. Essentially, if you're trying to stay in ketosis while exercising what you need to do is find your "keto equilibrium" as far as carb intake goes and stay under it by 5-10g of carbs. But it's different for everyone and when you are active and exercising it's better to add carbs to your diet to fill that deficit than more fat/protein. The biggest thing to watch out for is sugar. Don't add more carbs that are loaded with sugar, add more low sugar carbs.
 
Mageling

Mageling

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Khane_sl said:
When you are burning calories you supplement that extra deficit with more carbs. Essentially, if you're trying to stay in ketosis while exercising what you need to do is find your "keto equilibrium" as far as carb intake goes and stay under it by 5-10g of carbs. But it's different for everyone and when you are active and exercising it's better to add carbs to your diet to fill that deficit than more fat/protein. The biggest thing to watch out for is sugar. Don't add more carbs that are loaded with sugar, add more low sugar carbs.
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Any suggestions of low sugar carbs? I came acrossthis linkand it says that cranberries are low sugar? Would you suggest something like dried cranberries? (I absolutely LOVE those) There are a few places here in Seattle that have healthy options, so I'd likely go that route, as well as raspberries/blackberries when I can get them fresh.

Probably just a small handful before an hour or two of steady working out?

I'm looking into a keto Soylent mix -QuidNYC's Ketofood (for Ongoing Ketosis) | Soylent Recipe | DIY Soylent- I've been doing 2-3 meals per day of a regular low calorie variant, and it allows me to stay within my caloric restrictions while not fucking up and snacking all the time. I'm thinking that if I can get into ketosis with this, it will be easier to transition to regular cooking (I really just hate preparing food) of keto-friendly foods when I have the chance.
 
Itlan

Itlan

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Joseph Arcita: A Guide to Ketosis

Whole list of foods and their caloric breakdown per 100g.

Also Ossoi, I've been testing positive for ketones as well while my diet hasn't been as strict as most keto guides rec. I also almost never have experienced headaches or severe bouts of lethargy. The only thing I can say that's a discomfort is fucking constipation, and it's not even from a fiber standpoint but a potassium one I believe.

The shitty taste in my mouth certainly hasn't gone away, and there's a film in my urine, but I still do wonder if I really am in keto atm. I feel like I have none of the symptoms aside from the breathe/piss lol.
 
Ossoi

Ossoi

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Mageling_sl said:
I'm looking into a keto Soylent mix -QuidNYC's Ketofood (for Ongoing Ketosis) | Soylent Recipe | DIY Soylent- I've been doing 2-3 meals per day of a regular low calorie variant, and it allows me to stay within my caloric restrictions while not fucking up and snacking all the time. I'm thinking that if I can get into ketosis with this, it will be easier to transition to regular cooking (I really just hate preparing food) of keto-friendly foods when I have the chance.
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LOL, this is the worst thing I've read all week, just get used to cooking. Cooking doesn't have to be complicated, there's nothing difficult about sprinkling some seasoning on some salmon and putting it in the oven for 20 minutes, or chopping up some onion and garlic and cooking a batch of mince to last 1-2 days.

And if you're going to be doing a whole day of climbing then there's no way that the amount of carbs necessary to stay in keto is going to fuel that much physical activity. My suggestion would be to forget about being keto compliant that day and load up on carbs before you set off and during and then go back to full keto the next day. You might even find that you stay in ketosis because the carbs are being burned for energy and not going anywhere else.
 
Himeo

Himeo

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Itlan_sl said:
Every keto guide says too much protein will be converted to sugar and keep me out of ketosis.

Blegh. I just want to eat vegetables lol.
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Ignore that shit about protein. Here are some simple rules to follow.

1) Have you had 30g of fat today? If yes, move to step two.
2) Are you hungry? If yes, eat protein until you are no longer hungry.

Don't eat sugar or starch. Stay under 50g of carbs (aim for less than 20g). Drink water. Take a multivitamin. If you have keto flu symptoms supplement salt.

That's all keto is.
 
Himeo

Himeo

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Itlan_sl said:
Any advice on how to eat? Like... I can only eat so many fucking avocados and olive oil and shit. There aren't a lot of natural, healthy fatty foods.

It's a struggle to keep my protein below my fats.
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1) Bacon
2) Coconut Oil
3) Butter
4) Nuts

When they say keto is a high fat diet, most of the fat comes from your fat cells not calories you consume - unless you're at maintenance. You need at least 30g of fat per day to avoid gallstones. After that, eat protein with fat until you are full. Your body will supply the rest.

If you are on keto you should never be hungry. Ever. Listen to your body and eat when it tells you to.
 
Itlan

Itlan

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Himeo_sl said:
Ignore that shit about protein. Here are some simple rules to follow.

1) Have you had 30g of fat today? If yes, move to step two.
2) Are you hungry? If yes, eat protein until you are no longer hungry.

Don't eat sugar or starch. Stay under 50g of carbs (aim for less than 20g). Drink water. Take a multivitamin. If you have keto flu symptoms supplement salt.

That's all keto is.
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Fair enough. I don't eat sugar or starch, my carbs mostly come from greens and other sources. I drink 2 gallons of water a day on average. Taking Animal Paks. Do not have symptoms, but I also eat salt more than anyone ever.

A lot more than 30g of fat per day. And yeah I've been force feeding myself basically, so I'll stop doing that.
 
Big Phoenix

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This keto thing sounds awfully complicated. Why not just increase activity levels and cut back on caloric intake?
 
Ossoi

Ossoi

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Himeo_sl said:
Ignore that shit about protein. Here are some simple rules to follow.

1) Have you had 30g of fat today? If yes, move to step two.
2) Are you hungry? If yes, eat protein until you are no longer hungry.

Don't eat sugar or starch. Stay under 50g of carbs (aim for less than 20g). Drink water. Take a multivitamin. If you have keto flu symptoms supplement salt.

That's all keto is.
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Lol there's an easy way to settle this.

Go toeverything about ketoand look at how many progress pics there are on the first page and tell me how many people are taking photos of themselves with their tops off vs how many are fully clothed or even better (worse?) how many pictures are just shots of peoples faces.

Himeo must have missed the part about you lifting 3x a week and wanting to lose "body fat" as opposed to losing "weight". That's all keto is, a diet for people that want the scale to go down and for whom exercise consists of 30 minutes walking on a treadmill.

That's why the /r/keto faq has a whole section on Timed Keto Diets (eating carbs around exercise) because otherwise anyone wanting to lift weights on keto will find it very very hard. All a timed keto diet is another word for the carb cycling I've been recommending.

Now at this point /r/keto directs people serious about weights to /r/ketogains which again advocates fat over protein and justifies that through sites like thisProtein intake: the 1g/lb myth.

The problem I have with all these studies that claim to show you don't need much protein for muscle growth is they never talk about carbs or ketosis and I highly doubt the bodybuilding subjects in those slides were restricting carbs to under 20g per day.

Carbs are anabolic, protein is anabolic - if you restrict one then you have to increase the other if you want muscle growth.

Like I said, give it 2 weeks to see if you find it easier to find foods to eat, and another 2 weeks to assess the results. Or you can keep on listening to people with completely different goals to yourself and then you can upload a picture of how slim your cheeks are /r/keto in exchange for reddit karma from overweight housewives.
 
Khane

Khane

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I still get a good chuckle every time I come in this thread and read someone telling people that if they don't eat 800g of protein a day their body is going to cannibalize muscle. "Bro, you'll lose weight sure... but it's going to be ALL muscle."
 
Himeo

Himeo

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Ossoi_sl said:
Or you can keep on listening to people with completely different goals to yourself and then you can upload a picture of how slim your cheeks are /r/keto in exchange for reddit karma from overweight housewives.
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If he wants to drop weight the advice I gave is solid. If he wants to build muscle I have no information or experience doing that. Check somewhere else.
 
Ossoi

Ossoi

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Khane_sl said:
I still get a good chuckle every time I come in this thread and read someone telling people that if they don't eat 800g of protein a day their body is going to cannibalize muscle. "Bro, you'll lose weight sure... but it's going to be ALL muscle."
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Where did I say that?
 
Ambiturner

Ambiturner

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Ossoi_sl said:
Lol there's an easy way to settle this.

Go toeverything about ketoand look at how many progress pics there are on the first page and tell me how many people are taking photos of themselves with their tops off vs how many are fully clothed or even better (worse?) how many pictures are just shots of peoples faces.

Himeo must have missed the part about you lifting 3x a week and wanting to lose "body fat" as opposed to losing "weight". That's all keto is, a diet for people that want the scale to go down and for whom exercise consists of 30 minutes walking on a treadmill.

That's why the /r/keto faq has a whole section on Timed Keto Diets (eating carbs around exercise) because otherwise anyone wanting to lift weights on keto will find it very very hard. All a timed keto diet is another word for the carb cycling I've been recommending.

Now at this point /r/keto directs people serious about weights to /r/ketogains which again advocates fat over protein and justifies that through sites like thisProtein intake: the 1g/lb myth.

The problem I have with all these studies that claim to show you don't need much protein for muscle growth is they never talk about carbs or ketosis and I highly doubt the bodybuilding subjects in those slides were restricting carbs to under 20g per day.

Carbs are anabolic, protein is anabolic - if you restrict one then you have to increase the other if you want muscle growth.

Like I said, give it 2 weeks to see if you find it easier to find foods to eat, and another 2 weeks to assess the results. Or you can keep on listening to people with completely different goals to yourself and then you can upload a picture of how slim your cheeks are /r/keto in exchange for reddit karma from overweight housewives.
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Laughs at people for believing unreliable sources, links to a power point presentation.

Plus, it just says 0.82g/lb is the high end according to some studies done over 20 years ago. I'm sure the extra 20g of protein will have a HUGE negative impact and most likely give you cancer.
 
Ambiturner

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For most people, you don't. It's much less calorie dense then fat or carbs and fat loss wise you're better off having a surplus of protein. The idea it will be "bad" for you outside of people with severe renal failure is just silly.
 
Itlan

Itlan

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Big Phoenix_sl said:
This keto thing sounds awfully complicated. Why not just increase activity levels and cut back on caloric intake?
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I'm doing exactly that, but keto provides further benefits.

Also, I probably had 100g of carbs last night and another 50g today and I'm still pissing out ketones so. Granted, yesterday was a big workout so I'm guessing the carbs were burned immediately.

Caloric intake is down, upped my protein intake, and I still seem to be burning fat. I'll continue monitoring my urine and blood.

I'm also thinking I should've gone to the doctor before hand and gotten a check-up done so I can see how it affects my health once I'm done. Oh welllll.
 
mkopec

mkopec

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So this is the last week of the 12 week "Biggest Loser" thing at work. Wed is the last weigh in. I feel pretty good and im still in the lead. Im down roughly 15%, but the dude that was in 2nd place has not weighed in for the past 2 weeks so I dont know WTF is up, did he quit? Is he trying to pull some shady shit? Last time he weighed in I was a good 2% ahead of him.

Dudes have been telling me that some pull some water tricks the last week to two to shed some last minute water weight. But meh, if you're gonna go out like a sap and risk bodily harm over some $300, than go for it. I feel good about doing what I have been doing. Willpower and determination. I started at about 274 and im down to almost 225 now.

One guy told me that last time this thing ran at work, like a year ago, some fucknut was even wearing a sweat suit (the kind that wrestlers wear to shed water for the match weigh in) the last couple of days and almost passed out at the wheel coming in to work the last day to weigh in, lol. Things that people will do to win $300.
 
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