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Glad to see that somebody points this out. It's alarming when I see all the chubby faces around me painstakingly eating their salad and going to the gym but not

Glad to see that somebody points this out. It's alarming when I see all the chubby faces around me painstakingly eating their salad and going to the gym but not having the slightest clue of nutrition. It's not about eating less calories or eating low-fat. Or fruits or vegan. Or doing more exercise. It's always about carbs--avoiding carbs is the key. The most common education gaps: 1. Carbs are like crack, the more you eat the more you thrive for them, you think you are hungry but you aren't. And this is the no 1 reason that most cannot stop their obesity, they are hooked on carbs. Just go to the next supermarket and check which products have the biggest shelf space: those which have addictive ingredients, booze and sweets. 2. You have to heavily compensate carbs with protein and fat when you do low carb/keto. Eg, if I go below 70g carbs a day, I need 70g protein and 130g (!) fat a day to compensate the lower carbs intake. If you are not doing so you become hungry. Most think that fat is bad and makes you obese, what a fallacy. As long you keep you carb intake low you can consume tons of fat and you will stay forever slim. Actually it is rather a problem to get that amounts of fat in mainstream food. With protein it's even worse and more expensive. 3. The older you get the harder your body can handle carbs. People think it's normal that they get a belly at some point and they can't do anything about it. Your metabolism changes over the years and you have just to learn to manage carbs. You cannot totally avoid carbs, you still need them but know how to control the volume. As the parent wrote, go to Reddit's Keto sub, probably the most advanced keto/low carb group. And it's not a niche diet. Besides, I also found that when I am on carbs I am ultra ADD not able to focus on anything. EDIT: Thanks for the downvote, I would love to know why

yodsanklai 11y ago
You say "Carbs are like crack, the more you eat the more your thrive for them, you think you are hungry but you aren't." Most official nutrition guidelines go along the following line: "An optimum diet contains 45 to 60% of energy from carbohydrates per day for all those over two years of age." http://www.eufic.org/article/en/nutrition/carbohydrates/expid/basics-carbohydrates/ http://www.eufic.org/article/en/nutrition/carbohydrates/expi... I know the ketogenic diet is popular in some circles but it goes against all the official recommendations. I understand that official recommendations are not always correct, but when there's a consensus in the medical community, I would think twice before blindly following (what I perceive as) a fad.
- ihsw 11y ago
  There is a fair bit of science behind it: * British Journal of Nutrition did a study[1] whose results indicated that "achieve better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet" * a Swedish government advisor group at the Council on Health Technology produced an assessment found[2] that "the nation would benefit most from a low-carb, high fat, ketogenic diet" where the study indicated benefits include "improved blood sugar, reduced body weight, and enhanced high-density lipoprotein (HDL) cholesterol without adverse effects on low-density lipoprotein (LDL) cholesterol" Rejection of popular low-fat diet dogma is increasing in prevalence among the general populace, nutritional academia, and government-supported dietary guidelines. The medical community often moves at a snails pace, there was once a time when doctors didn't wash their hands in hospitals because "a gentleman's hands could not be unclean."[3] [1] http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=9016489 http://journals.cambridge.org/action/displayAbstract?fromPag... [2] http://www.examiner.com/article/sweden-first-to-battle-obesity-with-low-carb-high-fat-ketogenic-diet http://www.examiner.com/article/sweden-first-to-battle-obesi... [3] https://en.wikipedia.org/wiki/Ignaz_Semmelweis#Conflict_with_established_medical_opinion https://en.wikipedia.org/wiki/Ignaz_Semmelweis#Conflict_with...
  - itchyouch 11y ago
    The other thing that the keto proponents really don't promote (or know offhand) is that one can still reap the benefits of keto in a mild nutritional ketogenic state. Dr. Terry Wahls in her book, "The Wahls Protocol" points out research that shows that medium chain triglycerides (MCTs) manufacture more ketones per calories than other fats. This allows for a higher uptake of carbs & protein, but with the body still generating a mild excess of ketone bodies. MCTs are basically the richest in coconut oil and palm oil, so a MCT Keto Diet tends to be far more adoptable than a fully keto diet.
  - yodsanklai 11y ago
    Some studies say the opposite. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555979/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555979/ "Low-carbohydrate diets were associated with a significantly higher risk of all-cause mortality and they were not significantly associated with a risk of CVD mortality and incidence. However, this analysis is based on limited observational studies and large-scale trials on the complex interactions between low-carbohydrate diets and long-term outcomes are needed." It's very difficult for a layman to come to a conclusion using scientific articles. There are many and they are sometimes contradictory. One should do a synthesis of the state of the art in order to draw an informed conclusion. In practice, I think it's reasonable to be conservative and follow the current consensus (given by government guidelines). What I found disturbing is that the ketogenic diet has emerged as solution to obesity in the US. But as an outsider, obesity in the US is obviously a consequence of the prevalence of junk food and the marketing power of the food industry. There's no need for a new miracle diet to solve it: basically, replace "low carb" with "low junk food ".
mistermann 11y ago
> As the parent wrote, go to Reddit's Keto sub, probably the most advanced keto/low carb group. And it's not a niche diet. For skeptics: http://reddit.com/r/ketoscience http://reddit.com/r/ketoscience
- hugh4 11y ago
  There was one good diet sub on reddit but they banned it and it had to move to voat.
  - mistermann 11y ago
    Which was that, do you recall?

yodsanklai 11y ago

You say "Carbs are like crack, the more you eat the more your thrive for them, you think you are hungry but you aren't." Most official nutrition guidelines go along the following line: "An optimum diet contains 45 to 60% of energy from carbohydrates per day for all those over two years of age." http://www.eufic.org/article/en/nutrition/carbohydrates/expid/basics-carbohydrates/ http://www.eufic.org/article/en/nutrition/carbohydrates/expi... I know the ketogenic diet is popular in some circles but it goes against all the official recommendations. I understand that official recommendations are not always correct, but when there's a consensus in the medical community, I would think twice before blindly following (what I perceive as) a fad.

ihsw 11y ago
There is a fair bit of science behind it: * British Journal of Nutrition did a study[1] whose results indicated that "achieve better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet" * a Swedish government advisor group at the Council on Health Technology produced an assessment found[2] that "the nation would benefit most from a low-carb, high fat, ketogenic diet" where the study indicated benefits include "improved blood sugar, reduced body weight, and enhanced high-density lipoprotein (HDL) cholesterol without adverse effects on low-density lipoprotein (LDL) cholesterol" Rejection of popular low-fat diet dogma is increasing in prevalence among the general populace, nutritional academia, and government-supported dietary guidelines. The medical community often moves at a snails pace, there was once a time when doctors didn't wash their hands in hospitals because "a gentleman's hands could not be unclean."[3] [1] http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=9016489 http://journals.cambridge.org/action/displayAbstract?fromPag... [2] http://www.examiner.com/article/sweden-first-to-battle-obesity-with-low-carb-high-fat-ketogenic-diet http://www.examiner.com/article/sweden-first-to-battle-obesi... [3] https://en.wikipedia.org/wiki/Ignaz_Semmelweis#Conflict_with_established_medical_opinion https://en.wikipedia.org/wiki/Ignaz_Semmelweis#Conflict_with...
- itchyouch 11y ago
  The other thing that the keto proponents really don't promote (or know offhand) is that one can still reap the benefits of keto in a mild nutritional ketogenic state. Dr. Terry Wahls in her book, "The Wahls Protocol" points out research that shows that medium chain triglycerides (MCTs) manufacture more ketones per calories than other fats. This allows for a higher uptake of carbs & protein, but with the body still generating a mild excess of ketone bodies. MCTs are basically the richest in coconut oil and palm oil, so a MCT Keto Diet tends to be far more adoptable than a fully keto diet.
- yodsanklai 11y ago
  Some studies say the opposite. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555979/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555979/ "Low-carbohydrate diets were associated with a significantly higher risk of all-cause mortality and they were not significantly associated with a risk of CVD mortality and incidence. However, this analysis is based on limited observational studies and large-scale trials on the complex interactions between low-carbohydrate diets and long-term outcomes are needed." It's very difficult for a layman to come to a conclusion using scientific articles. There are many and they are sometimes contradictory. One should do a synthesis of the state of the art in order to draw an informed conclusion. In practice, I think it's reasonable to be conservative and follow the current consensus (given by government guidelines). What I found disturbing is that the ketogenic diet has emerged as solution to obesity in the US. But as an outsider, obesity in the US is obviously a consequence of the prevalence of junk food and the marketing power of the food industry. There's no need for a new miracle diet to solve it: basically, replace "low carb" with "low junk food ".

mistermann 11y ago

> As the parent wrote, go to Reddit's Keto sub, probably the most advanced keto/low carb group. And it's not a niche diet. For skeptics: http://reddit.com/r/ketoscience http://reddit.com/r/ketoscience

hugh4 11y ago
There was one good diet sub on reddit but they banned it and it had to move to voat.
- mistermann 11y ago
  Which was that, do you recall?