insulinogenic response has a great impact to the body’s ability to stay within the keto bandwidth.
Anything that nudges the body outside the insulinogenic response range will provoke weight gain.
For example, if I eat breakfast-snack-lunch-snack-dinner-snack, I will for sure gain weight, because my insulin response will be encouraged.
Another example…if I eat a low carb dessert made with artificial sweeteners, it will provoke insulinogenic response, too.
Keto has helped listen to my body… If I place a spoonful of low carb dessert on my tongue, I can feel the sensation in my body…and especially the blood sugar swing (down first because of insulinogenic response sucking up the glucose in circulation, and then sluggishness…maybe gluconeogenesis perhaps?..and then followed by voracious hunger). If I don’t eat the low carb dessert, I have zero problems.
Another thing keto has taught me is that it is ok not to eat a meal. I used to rise and make breakfast. It was a habit. I did it because I had to go to work and thought “breakfast is important for my performance at work”. I stopped…and nothing bad happened. And then I started skipping other meals…like dinner. Again, out of pure habit, I’d come back from home, make dinner, look at the food and think “geeez, I’m not hungry, why did I prepare a dish for myself?” After tossing it in a container and storing it in the fridge instead of eating it, I realized that I was not listening to my body.
same thing happened with the faulty notion of needing to eat tons of leafy greens and vegetables, for nutrients and fibre. I’ve tested zero carb eating, and it is a wonderful way to eat. Again…no calorie restriction…eat fat to satiety.
I would agree that if someone is not willing to listen to their body, and prepare snacks, treats, low carb bread…as well as follow advice like “need to eat X servings of vegetable per day”…or “need to eat breakfast the most important meal of the day”, they will override their body’s built-in bio-feedback. It’s like a pilot who overrides the automated navigation devices on an airplane and forcing the airplane to crash into the mountains…you cannot blame the automated navigation instrumentation, as the pilot forced to go off course.
Now…I do not fault anyone who make low carb candies, or low carb desserts, or eats meals/snacks when not hungry, or deliberately adds vegetables for fibre/nutrients, etc. Everyone is free to do whatever they want to do. But, they may have to restrict their foods because they created “treats” to eat for fun. Can someone overeat low carb cake? Yes. Why? It provokes insulinogenc response. Can some people eat low carb cake and still eat to satiety? Yes. Some people, born winning the insulinogenic response lottery, can do that and still lose weight…while others, like me, cannot.
I eat keto, to satiety. I don’t do snacks/treats/candies. I learned to listen to my body. And I eat freakin DELICIOUS food. Evidence is the recipes and photos I post on this site. No calorie restriction needed. I eat as much as I want to eat, when I want to eat.