Muscle loss?

(Robert C) #21

So true - no correlation really - instead, stimulating growth (lifting heavy things) has a nearly %100 correlation.

(Running from stupidity) #22

And here it is :slight_smile:

Keto is this easy (Keto for beloved noobs)

This is for Phase One - the starter phase. It’s still not complicated later, but this is the really easy to explain version which will help you no end.

  • Eat under 20g of carbs a day

  • Don’t worry about the scale. All it tells you is weight, it tells you nothing about body composition, even the “smart” scales.

  • Eat plenty of good food - fat and protein - while adhering to 20g/carbs/day. Don’t worry too much about macros and calories EXCEPT carbs. Keep them below 20g/day. (Prioritize the animal protein (i.e. not protein powder) - always start with protein in every meal, but don’t panic about it.) Your job is to get fat-adapted, so give your body the fuel you want it to use. Also, your appetite will vary - it’ll disappear, then it’ll come roaring back. Happens to most people, don’t sweat it.

  • ELECTROLYTES/SALT - KEEP THEM UP

  • Buy the meat you can afford - don’t stress about grass-fed, organic (con), etc… The worst meat is better than the best bread.

  • Fasting is a tool. Nothing more, nothing less. Works for lots, not for others. Don’t let tools tell you to use it before you’re fat-adapted and it makes sense.

  • This site has a search function (magnifying glass at the top of the page) and a newbies section - use them both, you’ll get a better variety of answers to your questions far more quickly that way. SERIOUSLY, THIS IS VERY USEFUL.[1]

That’s as difficult as it needs to be for a couple of months.

My good friend Terence (being friends with a Kiwi feels kinda dirty, but there you have it, keto makes for strange bedfellows) tells me this thing I have described above is called “dirty keto.” So yeah, do dirty keto, kids! :slight_smile:
Lots of Love, THE JUICE

Expanded version is HERE

[1]If you can’t find a useful answer after searching and reading for a while, we can help you a lot more if you tell us relevant data about yourself such as your reasons for doing keto, your weight/height/age/gender, a sample menu plan & any relevant health conditions.

#23

Welcome.

Those scales are only approximate to say the least and most flattering remark about them.

The most accurate number around here should be you tracking the 20g net carbs. Once that is taken care of everything else should fall in line. (It sound easy but I’ve been bumped out of ketosis due to some “hidden” (in plain site) carbs.). And I am as pedantic as they come! Never mind all fixed now.

The science says you should not be losing muscle mass on a keto diet. The percentages will “change” because you’re overall weight will change. But that’s an illusion or mathematical slight of hand. You are dividing by a small number …

Don’t worry, just track the 20g carbs and it should all be ok.

If you’re in a hurry to lose fat then keto+exercise is the fastest, and scientifically backed, way.

Hmm, I know what you mean. But once insulin starts ruling the roost it will stop fat burning! No fat burning for you! And you only have to go over your carb limit a tiny amount and bam - the switch is flipped. Keep that up for a few decades and we have metabolic syndrome, insulin resistance, and the horrors that follow. So sorry to be blunt but no it wasn’t healthy. Sugar+wheat is practically toxic.

(Full Metal KETO AF) #24

If you’re attempting to to keto+vegan you’re in for a tougher journey. Getting proper nutrition as a vegan has some stumbling blocks that an omnivore diet will avoid. It’s your choice to do as you want of course, but it’s fraught with difficulties. I bought a book for someone who has a problem with all the animal fat consumption in particular. She wants to include vegan options with her current use of seafood, meats eggs and dairy with less emphasis on animal foods. I have been reading it. He has some good ideas and some I don’t agree with. But if you’re insisting on not eating meat or dairy he has a lot of info. He strongly recommends eating seafood and eggs.

Keto-tarian. By Dr. Will Cole

If you state that your interest lies in vegetarian or vegan keto you will hook up with others here who are doing that. A much smaller sub group here. My best wishes to you for success. :cowboy_hat_face:

(Marc Stewart Brown) #25

I’m taking it one step at a time. I think I need to focus on overcoming my unhealthy eating habits first (carb snacking), and getting some of the elemental principles of Keto living down first. I’m really intrigued by the fact that the same health arguments I’ve heard for years from the vegan community are being stated by the Keto as well, particularly regarding vascular health. I plan on doing lots of research…

#26

Great idea. I did more than my fair share of research, now it helps me when someone at work or home tries to pressure me into eating cake or something toxic.

Most people have their favs but here’s my list:

Dr Robert Lustig - “The Bitter Truth about Sugar”
Dr William David - “Wheat Belly”

Dr Phinney, Volek, Westman - Phinney coined the term “nutritional ketosis” these guys were interested in this from a personal sport performance point of view but it grew from there …

Dr Tim Noakes, Dr Peter Attia - both personal sports guys but have taken it all further … Tim got taken to court for daring to suggest low carbs to someone in South Africa.

These doctors are all sticking their necks out at great personal risk, none are doing this to make a quick buck. It would be far easier to toe the lemmings line and go with the herd.

But they were well established and independent enough that they could work it all out.

There are too many other great doctors and researchers to list.

Also Gary Taubes and Nina Teicholz serious investigative journalists who have blown the lid off decades of fake science and bogus medicine (paid for by sugary drink makers, big industry…)

Ivor Communs also great (engineer cracks cholesterol),