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The "professional" version of this is to do keto diet and get ~80%-90% of calories from fat and see the difference. The easiest to fix is DBT2, can use virtahe

The "professional" version of this is to do keto diet and get ~80%-90% of calories from fat and see the difference. The easiest to fix is DBT2, can use virtahealth.com for a prescription paid by insurance. The other harder problems are serious mental illnesses, but only small trials are going on, see https://metabolicmind.org/ https://metabolicmind.org/

WesolyKubeczek 3y ago
On one hand, I’m glad ketobros at least raised enough awareness about keto in general that my GP doesn’t think I’m talking in tongues anymore and many doctors in my country actually accept that low carb or keto can be used for diabetes management. On the other hand, there exists evidence that hardcore keto just for weight loss doesn’t outperform non-ketogenic low carb, and you can even lose weight successfully on low fat, but these things are BIG whichever you choose: 1) lose all ultraprocessed and junk food, regardless of macros The results from low fat and low carb groups are approximately the same in long term outcomes, as long as both groups stop consuming junk food. 2) fix your sleep hygiene ASAP 3) get movement during the day 4) stop eating before evening About 3): my N=1 confirms that brisk walking even for 30 minutes does wonders to my blood glucose levels. There are also studies that confirm that long walks do lots of good and that it’s not just me. Hitting the gym is optional, and you can invent reasons to spend an hour a day or two walking. I’m positive that keto should be more for those who find it improving their mental state and diabetes; general population, not so much.
- ddorian43 3y ago
  The difference is on keto it is hard to gain weight (I struggle a little for muscle gain with lifting weights) and on normal-carbs it is hard to lose weight. ------- > On the other hand, there exists evidence that hardcore keto just for weight loss doesn’t outperform non-ketogenic low carb > I’m positive that keto should be more for those who find it improving their mental state and diabetes; general population, not so much. Good luck in practice though! Good luck being a doctor or a personal trainer and telling that to your patients/clients (just eat a small ice-cream bro! just suffer through it). Not everybody is a body builder (they do the gain/cut thing). > Hitting the gym is optional This should not be optional. Unless you train in your job or something. >2) fix your sleep hygiene ASAP This and your other points should be unrelated to the diet. > About 3): my N=1 confirms Depends how "good" you want to feel and if you want to experiment with even better. Feel free to N=1 on yourself by fixing everything first, and only then, try a very-high-fat keto diet (~80% fat). You might be wrong on this one (many people are, meaning starting keto when they're already done everything else).
  - LegitShady 3y ago
    My doctor and nutritionist actually told me I need to get more calories from fat. I switched to keto but was getting way too many calories from protein. I was (and still sort of am) struggling to get healthy sources of fat that fit into the rest of my diet and don't waste carbs on food I don't really want to eat. getting most of your calories from fat is actually ridiculously hard for me. Its way easier to me to eat steak and cabbage and broccolli and tomatoes forever. Apparently thats not a good diet though. Wasting carbs to eat fat rich foods like avocado or dairy fat like butter/cream/cheese hurts my soul.
    - ddorian43 3y ago
      > getting most of your calories from fat is actually ridiculously hard for me. You can ask your doctor or you can search online in a keto forum. Things that have personally worked for me: 1. pour a lot of olive oil (say 10 tablespoons) on salads. After eating the salad I just drink the olive oil. 2. Get MCT oil during the day in tea spoons. 3. (best/cheapest for me and I currently do) Get beef fat trimmings and fry/air-fry/slow-cook them (see https://www.instagram.com/p/CrhH9CBo1mC/ https://www.instagram.com/p/CrhH9CBo1mC/ for that and other high fat carnivore recipes)
      - LegitShady 3y ago
        eating oil is pretty gross. I'll have to look into the beef fat thing. I started having coffee with cream and eating some eggs and avocado everyday but it seems there aren't that many sources of fat that aren't pure oil/fat that don't otherwise come with avocado.
        ddorian43 3y ago
        > eating oil is pretty gross It is. But you hopefully get used to it? Other examples: 1. eat only egg yolks (i'm actually alergic to egg whites) 2. Eat the foods with most carbs before gym. This way you can utilise some carbs for gym and you'll still keep high levels of ketones (see /r/ketogains protocol) 3. See the instagram account I linked. 4. See what they do for epilepsy (hint: they kinda drink oil because they need 90%) The beef fat trimmings are still kinda oil, just in nicer form and nicer taste. Literally eat 0.5kg-1kg of beef fat trimmings a day (they get 1/4 size after cooking)
- simmerup 3y ago
  Agree heavily. What I do: - 30 minute walk (or some exercise) after every meal. My mantra; if you're giving yourself fuel you need to use it. Otherwise it just stays in the bloodstream causing problems. - No processed carbs. - Limit fried fats. - No eating for 2-3 hours before bedtime. The way I feel is night and day than before I started this healthy lifestyle.
- sfjailbird 3y ago
  It's probably a lot easier to quit carbs than fat. Most people just don't know that fat is a (healthy) option. Though, as you said, happily that is changing. (Edit to say, speaking as a certified ketobro, I don't think you should do keto all the time, forever. A break day or two every few weeks, and stretches of healthy mixed-diet eating, in my experience, gets you the same benefits)
  - naasking 3y ago
    > It's probably a lot easier to quit carbs than fat. Most people just don't know that fat is a (healthy) option. Not just healthy, but essential. You need a certain amount of fats for your sex hormones to actually work, so unless you want to stop menstruating/not interested in having erections, keep eating healthy fats.
  - tstrimple 3y ago
    The "low fat" foods which just replace fat with sugar are the worst for me. I hate that they are advertising it as being "more healthy" when it's clearly not. I finally got my wife to switch away from Miracle Whip and just eat real mayo. There is sugar, especially HFCS, in so much stuff that shouldn't have it.
    - WesolyKubeczek 3y ago
      With HFCS instead of bona fide glucose sugar, you also risk getting NAFLD later in life. Liver’s capacity to process fructose appears to be lower than glucose.
      - amanaplanacanal 3y ago
        Not just HFCS though. Regular cane sugar is 50% or so fructose. Real sugar coke isn't any healthier than HFCS coke. Where do you get glucose sugar?
        cultofmetatron 3y ago
        regular can sugar is almost entirely SUCROSE which your body breaks down into glucose and fructose. its not dumping a bunch of fructose into your body. furthermore, we have sensors in our body to inhibit sugar craving in the presence of glucose or sucrose. we have no such sensor for fructose. so even if you did have 50% pure fructose in cane sugar, you would drink less real sugar coke because you'd feel satisfied after drinking a much smaller amount than those HFCS abominations.
- jbotz 3y ago
  Yes. I'd add a couple of items I have found to be important... 5) Limit consumption of (mostly) omega-6 polyunsaturated vegetable oils. Use virgin olive oil (mostly monounsaturated) and saturated fats (butter, ghee, coconut oil, even lard) instead. The exception is: try to get as much omega-3 as possible. 6) Eat foods with high and diverse micronutrient content or use supplements. It's really easy to be slightly deficient in some essential micronutrients. Especially magnesium, which is really important and deficiency is really common. Nuts and seafoods are good for both of these, but supplementation may be advisable. As for the fats, evidence continues to accumulate that contrary to "official" public health advise for the last 60 years or so, saturated fats are NOT harmful to cardiovascular health, certainly much less so than highly processed polyunsaturated fats (and almost all of them are processed in some way or other, because naturally they are hard to extract and spoil rapidly). Also saturated fats stand up much better to high heat, whereas polyunsaturated fats will always produce some trans-fats during pan or deep frying.
pookha 3y ago
I disagree. Whenever I need to get locked in and focus on complex tasks I eat foods high in nitrates and run (need carbs for that). Here's a study on the affects of nitrate's improving brain performance in older adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018552/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018552/ Ketosis has had the opposite effect for me and I've never been able to balance the keto-flu with my normal day-to-day activities. I feel like garbage.
- ddorian43 3y ago
  > able to balance the keto-flu with my normal day-to-day activities It's pretty easy to fix the flu. How long did it last for you?
  - Brometheus 3y ago
    For me one month. After that I stopped keto due to not being able to function at work the way I wanted.
l5870uoo9y 3y ago
I tried keto (to the extend it was possible without sacrificing every social event) and found that it ruined my cognitive ability. This is known as the "keto flu" and it made me sluggish, tired and gave me headaches. I just wasn't able to function properly. Naturally I am not condoning high carbohydrates diets, but I a variated diet with slight deviations based on personal preferences (and seasonality). I do tend to avoid to many carbohydrates and eat more green, fruit, meat and dairy products.
- ddorian43 3y ago
  The keto flu lasts 1 or 2 week maximum if you do everything wrong. And it's pretty easy to fix.
  - chasebank 3y ago
    Keto flu is essentially solved with proper electrolyte intake, correct?
    - ddorian43 3y ago
      Yes.
- InCityDreams 3y ago
  >Naturally I am not condoning high carbohydrates diets, Why not? I eat proportionally an immense amount of cards. I also do long distance endurance events. No cards = no go.

WesolyKubeczek 3y ago

On one hand, I’m glad ketobros at least raised enough awareness about keto in general that my GP doesn’t think I’m talking in tongues anymore and many doctors in my country actually accept that low carb or keto can be used for diabetes management. On the other hand, there exists evidence that hardcore keto just for weight loss doesn’t outperform non-ketogenic low carb, and you can even lose weight successfully on low fat, but these things are BIG whichever you choose: 1) lose all ultraprocessed and junk food, regardless of macros The results from low fat and low carb groups are approximately the same in long term outcomes, as long as both groups stop consuming junk food. 2) fix your sleep hygiene ASAP 3) get movement during the day 4) stop eating before evening About 3): my N=1 confirms that brisk walking even for 30 minutes does wonders to my blood glucose levels. There are also studies that confirm that long walks do lots of good and that it’s not just me. Hitting the gym is optional, and you can invent reasons to spend an hour a day or two walking. I’m positive that keto should be more for those who find it improving their mental state and diabetes; general population, not so much.

ddorian43 3y ago
The difference is on keto it is hard to gain weight (I struggle a little for muscle gain with lifting weights) and on normal-carbs it is hard to lose weight. ------- > On the other hand, there exists evidence that hardcore keto just for weight loss doesn’t outperform non-ketogenic low carb > I’m positive that keto should be more for those who find it improving their mental state and diabetes; general population, not so much. Good luck in practice though! Good luck being a doctor or a personal trainer and telling that to your patients/clients (just eat a small ice-cream bro! just suffer through it). Not everybody is a body builder (they do the gain/cut thing). > Hitting the gym is optional This should not be optional. Unless you train in your job or something. >2) fix your sleep hygiene ASAP This and your other points should be unrelated to the diet. > About 3): my N=1 confirms Depends how "good" you want to feel and if you want to experiment with even better. Feel free to N=1 on yourself by fixing everything first, and only then, try a very-high-fat keto diet (~80% fat). You might be wrong on this one (many people are, meaning starting keto when they're already done everything else).
- LegitShady 3y ago
  My doctor and nutritionist actually told me I need to get more calories from fat. I switched to keto but was getting way too many calories from protein. I was (and still sort of am) struggling to get healthy sources of fat that fit into the rest of my diet and don't waste carbs on food I don't really want to eat. getting most of your calories from fat is actually ridiculously hard for me. Its way easier to me to eat steak and cabbage and broccolli and tomatoes forever. Apparently thats not a good diet though. Wasting carbs to eat fat rich foods like avocado or dairy fat like butter/cream/cheese hurts my soul.
  - ddorian43 3y ago
    > getting most of your calories from fat is actually ridiculously hard for me. You can ask your doctor or you can search online in a keto forum. Things that have personally worked for me: 1. pour a lot of olive oil (say 10 tablespoons) on salads. After eating the salad I just drink the olive oil. 2. Get MCT oil during the day in tea spoons. 3. (best/cheapest for me and I currently do) Get beef fat trimmings and fry/air-fry/slow-cook them (see https://www.instagram.com/p/CrhH9CBo1mC/ https://www.instagram.com/p/CrhH9CBo1mC/ for that and other high fat carnivore recipes)
    - LegitShady 3y ago
      eating oil is pretty gross. I'll have to look into the beef fat thing. I started having coffee with cream and eating some eggs and avocado everyday but it seems there aren't that many sources of fat that aren't pure oil/fat that don't otherwise come with avocado.
      - ddorian43 3y ago
        > eating oil is pretty gross It is. But you hopefully get used to it? Other examples: 1. eat only egg yolks (i'm actually alergic to egg whites) 2. Eat the foods with most carbs before gym. This way you can utilise some carbs for gym and you'll still keep high levels of ketones (see /r/ketogains protocol) 3. See the instagram account I linked. 4. See what they do for epilepsy (hint: they kinda drink oil because they need 90%) The beef fat trimmings are still kinda oil, just in nicer form and nicer taste. Literally eat 0.5kg-1kg of beef fat trimmings a day (they get 1/4 size after cooking)
simmerup 3y ago
Agree heavily. What I do: - 30 minute walk (or some exercise) after every meal. My mantra; if you're giving yourself fuel you need to use it. Otherwise it just stays in the bloodstream causing problems. - No processed carbs. - Limit fried fats. - No eating for 2-3 hours before bedtime. The way I feel is night and day than before I started this healthy lifestyle.
sfjailbird 3y ago
It's probably a lot easier to quit carbs than fat. Most people just don't know that fat is a (healthy) option. Though, as you said, happily that is changing. (Edit to say, speaking as a certified ketobro, I don't think you should do keto all the time, forever. A break day or two every few weeks, and stretches of healthy mixed-diet eating, in my experience, gets you the same benefits)
- naasking 3y ago
  > It's probably a lot easier to quit carbs than fat. Most people just don't know that fat is a (healthy) option. Not just healthy, but essential. You need a certain amount of fats for your sex hormones to actually work, so unless you want to stop menstruating/not interested in having erections, keep eating healthy fats.
- tstrimple 3y ago
  The "low fat" foods which just replace fat with sugar are the worst for me. I hate that they are advertising it as being "more healthy" when it's clearly not. I finally got my wife to switch away from Miracle Whip and just eat real mayo. There is sugar, especially HFCS, in so much stuff that shouldn't have it.
  - WesolyKubeczek 3y ago
    With HFCS instead of bona fide glucose sugar, you also risk getting NAFLD later in life. Liver’s capacity to process fructose appears to be lower than glucose.
    - amanaplanacanal 3y ago
      Not just HFCS though. Regular cane sugar is 50% or so fructose. Real sugar coke isn't any healthier than HFCS coke. Where do you get glucose sugar?
      - cultofmetatron 3y ago
        regular can sugar is almost entirely SUCROSE which your body breaks down into glucose and fructose. its not dumping a bunch of fructose into your body. furthermore, we have sensors in our body to inhibit sugar craving in the presence of glucose or sucrose. we have no such sensor for fructose. so even if you did have 50% pure fructose in cane sugar, you would drink less real sugar coke because you'd feel satisfied after drinking a much smaller amount than those HFCS abominations.
jbotz 3y ago
Yes. I'd add a couple of items I have found to be important... 5) Limit consumption of (mostly) omega-6 polyunsaturated vegetable oils. Use virgin olive oil (mostly monounsaturated) and saturated fats (butter, ghee, coconut oil, even lard) instead. The exception is: try to get as much omega-3 as possible. 6) Eat foods with high and diverse micronutrient content or use supplements. It's really easy to be slightly deficient in some essential micronutrients. Especially magnesium, which is really important and deficiency is really common. Nuts and seafoods are good for both of these, but supplementation may be advisable. As for the fats, evidence continues to accumulate that contrary to "official" public health advise for the last 60 years or so, saturated fats are NOT harmful to cardiovascular health, certainly much less so than highly processed polyunsaturated fats (and almost all of them are processed in some way or other, because naturally they are hard to extract and spoil rapidly). Also saturated fats stand up much better to high heat, whereas polyunsaturated fats will always produce some trans-fats during pan or deep frying.

pookha 3y ago

I disagree. Whenever I need to get locked in and focus on complex tasks I eat foods high in nitrates and run (need carbs for that). Here's a study on the affects of nitrate's improving brain performance in older adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018552/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3018552/ Ketosis has had the opposite effect for me and I've never been able to balance the keto-flu with my normal day-to-day activities. I feel like garbage.

ddorian43 3y ago
> able to balance the keto-flu with my normal day-to-day activities It's pretty easy to fix the flu. How long did it last for you?
- Brometheus 3y ago
  For me one month. After that I stopped keto due to not being able to function at work the way I wanted.

l5870uoo9y 3y ago

I tried keto (to the extend it was possible without sacrificing every social event) and found that it ruined my cognitive ability. This is known as the "keto flu" and it made me sluggish, tired and gave me headaches. I just wasn't able to function properly. Naturally I am not condoning high carbohydrates diets, but I a variated diet with slight deviations based on personal preferences (and seasonality). I do tend to avoid to many carbohydrates and eat more green, fruit, meat and dairy products.

ddorian43 3y ago
The keto flu lasts 1 or 2 week maximum if you do everything wrong. And it's pretty easy to fix.
- chasebank 3y ago
  Keto flu is essentially solved with proper electrolyte intake, correct?
  - ddorian43 3y ago
    Yes.
InCityDreams 3y ago
>Naturally I am not condoning high carbohydrates diets, Why not? I eat proportionally an immense amount of cards. I also do long distance endurance events. No cards = no go.