Can someone explain (like reeaaal dumbed down like my 4 year old could understand LOL)
OKL (Optimal Ketogenic Living) vs.
Ketogenic: vs.
LCHF: ??
like in 2 sentences or less LOL because more than that and my brain starts frying. I have enough conflicting info as it is.
they are variations of the same thing. low carb high fat can be considered ketogenic most of the time, for most people, unless you want to split hairs… OKL sounds like some weird buzzword for marketing or something, and is not likely to be significantly different.
keto is not that hard but it sounds like you might need to concentrate or loosen up a bit more, nothing worth doing comes in (2 sentence simplicity) easy.
I agree it is very confusing. I have actually just responded to a similar question in another thread which you might find useful.
Keto is basically a subset of LCHF. LCHF has different levels of carbs going up fairly high compared to keto. Keto is specifically at a level that will maintain ketosis. That of course is a variable amount depending on the individual and their insulin sensitivity. The classic <20g is basically a guarantee that you will get into ketosis for most people.
OKL is one of a number of groups that favours higher protein and lower fat.
All this shows is that different things work for different people. My advice is to pick an approach that sounds sensible to you and stick with it for a few months to get into the swing of things. Once you are more au fait with how things work, you can start tweaking things to find what works best for you.
I use keto and LCHF interchangeably. I realize that “Low Carb” and “High Fat” have no quantifiable numbers but wouldn’t you agree that anyone telling you they are LCHF at this point in history are shooting for <20g carbs? I’ve been confused in a few FB threads where some people are acting like they are really different. Thanks!!
Never heard of OKL until Daisy explained above! It gets confusing too when one factors in intermittent fasting, and the OMAD (one meal a day) days…
There are variations according to one’s state of health and fat-adaptation - and Dr. Phinney has frequently pointed out that 100% fat adaptation can take up to a year or more in some people with deranged metabolisms. So the first few months or seasons of keto are pivotal for just establishing basic fat adaptation. For those who are not insulin resistant, <20 grams net carbs is only for the first few weeks or months (up to a year in some) until one is mostly fat adapted. It was called the ‘induction period’ of the Atkins diet. Once fat adapted, 50 grams net carbs works great for me personally.
And as the body heals and changes, one can tweak things accordingly.
However, for those who are IR and/or on medications or who suffer from a tendency towards bingeing with sweeteners or carbs, keeping at <20 grams net may need to be a way of life for years until reaching desired recomposition, at which time enough metabolic healing has happened in order to do well with slightly higher amount of carbs, like 50 grams net, for maintenance.
There is a range in how rigid one’s keto approach is - and whether one is able to do intermittent fasting after having become solidly fat-adapted with a steady metabolic state (which for me at age 52 was around month 6).
So, some people can do really well (meaning, feel great and have steady body recomposition) by fluctuating between strict keto and lazy keto or LCHF throughout the week. Fat adapted people who do strength training tend to better with moderately more carbs, and young males who train may have even higher limits for carbs. Some endurance athletes with super powered metabolism may do fine with 150gr total (but many of us aren’t endurance athletes and are just regular mortals, etc).