Achieving Ketosis


(Lonnie Hedley) #21

Welcome to the forum. I think you’ll find lots of people here that find 20g net completely sustainable. It might blow your mind to know there are even a lot that do 20g total and find it sustainable as well.

Vegan keto is hard, so I wish you luck. If you ever start feeling not so optimum, try eating a ribeye. Should perk you right up. :grin:


(Running from stupidity) #22

You really need to recalibrate, then.


(Brittany E) #23

It’s always on the woman :roll_eyes: despite the other guy basically telling me I’m a moron for questioning the status quo with science :woman_facepalming:t2:


(Lonnie Hedley) #25

Classy.


(Running from stupidity) #26

I stand by my assertion.


#27

A ceiling of net carbs - not a floor.


#28

Unfortunately there is no definition of exactly how low low-carb is. Some people can remain in nutritional ketosis with 50g carbs, others 80, yet others 120g.

20g Net Carbs is taken as the rock bottom figure at which (almost) everyone will go into ketosis.

If you’re type II diabetic then the recommendation is definitely stick with 20g, otherwise you could venture upwards somewhat.

The Keto Diet has you remain at 20g and that’s it. And if that’s someone’s preference then so be it.

At this point the Atkins20 Induction Phase is identical to the keto diet, many people remain there and that is fine. But there are other variations and options possible. Th next optional phases of Atkins20 suggests you explore, add a new food item every week, an additional 5 g carbs until you find your peronsal upper limit, where you stop losing weight.

The idea is to obtain better long term adherence results. Less boredom, more variation, avoid unnecessary restriction if it doesn’t bring benefit. Going down this route one might discover their personal upper carb limit is 55g or maybe even 80 or 120g (or 20g).

There is an Atkins40 and Atkins100 variation, for people not wanting to go into weight loss or ketosis at the fastest possible rate.

As confusing as all these variations may seem there is one unpinning central theme - stay under your carb limit in order to limit insulin. The pancreas produces insulin in order to deal with excess carbs and has it converted to fat to remove it from the blood. But after years of insulin overload we become resistent to it and require even higher and higher doses but it works less and less. Requiring even higher doses (hence type II diabetes).

Whether we’re talking about a Keto Diet, Atkins20 or Atkins40, Atkins100, Net Carbs versus Total Carbs. There is that one central theme. The rest is just details.

I use Phinney/Volek’s “The Art and Science of low carb…” as my science book. But I use their other book “The Atkins, for a New You” for my day-to-day what food can I eat and what should I avoid guide. They speak of vegetarian and vegan options in there and say they are also possible.

Hope that helps.

Cheers.