[Daynil]

Keto is absolutely the missing ingredient in most dieters' arsenal. I'm sure most IF'ers end up keto intermittently anyway, but you'd be more efficient at it if you develop the full metabolic machinery for it by specifically targeting it. Would you believe you can avoid feeling hungry without eating all day if you're keto? I never thought it was possible until I tried it. Now when I "forget" to eat when I'm in the middle of a coding spurt during lunch I don't subsequently feel like shit the rest of the day. In fact, I feel great. It's kind of a superpower.

[52-6F-62]

There should usually be some caution attached to comments about going keto/fat-centric.

High fat diets, while energy dense and more satiating, can be responsible for increased cholesterol, or worse, pancreatitis. Having recently fallen into that latter camp I’ve become acutely aware of that side of my eating habits.

I’m also a keto counterpoint. Because of my fat-restrictive diet I’ve lost a great deal of weight the past two months. At first because I was struggling to even keep up with my coalition requirements but even still. I’ve increased my carb and protein intake to make sure I’m getting enough calories while I aim for no more than 30-40g of fat a day. (Fat content of about 2-3 tablespoons of olive oil)

I’m 5’11 and in May I was ~220-225lbs and I’m currently 188 (Mind you over 2 weeks at my most sick I lost a lot of muscle as well).

I continue to lose weight at a slow but regular pace on this diet.

Calorie restriction is likely the main contributor in my case—made easier by not underestimating the energy content in higher-fat foods.

[olingern]

Genetics and medical complications should absolutely be deciding factors in lifestyle changes.

The notes about cholesterol and pancreatitis are, to my knowledge, not factors in people who properly follow the diet, i.e. 70% fats composed of mostly poly/mono unsaturated fats and sparing saturated (bacon, etc.). If you can cite a large scale study that demonstrates this, I would read it.

Five years in, my blood work is amazing.

[52-6F-62]

High fat diets are long known risk factors in the development in pancreatitis and high cholesterol. So much so that I don’t think I should have to cite any specific study. The rest of my comment will speak to pancreatitis with which I have actual experience.

Types of fats have no weight in that discussion. “Good fat” not “bad fat”—it doesn’t matter. It has to do with the work imposed on the pancreas in a high fat diet.

I should clarify that a high fat diet is not a direct indicator of future pancreatic issues, but is one of several leading risk factors.

I’d highly recommend going over the diet with a doctor before undertaking it to make sure there are no preconditions that might make a high fat diet put too much strain on the pancreas. It’s known as the “angry organ” for a reason.

I was on a high fat/high protein/low carb diet with plenty of gym time before possibly unrelated inflammation exacerbated by my diet (and since I was a drinker, that as well) in my pancreas resulted in a massive acute attack that caused partial organ death. That’ll be with me for life since transplants don’t sound like a great option for most cases. (Even worse, pancreatic issues can harm surrounding organs including the lungs, liver, spleen, and kidneys. Not something any active person would want to have to live with)

Prior to the attack my blood work was brilliant as well. After the attack my lipase levels were high, my white blood cell count was through the roof, and I was anemic (though I had always fluctuated hemoglobin levels with B12 deficiency, but never so low).

The worst part is you won’t see or feel it coming, and it will hit you like a brick wall. So my comments are only meant as precautionary—which I think is always the best course with any fad diets.

[Gene_Parmesan]

This is a major aside, and maybe I'm alone here, but I really dislike this common trend usage of the term 'keto.' Real ketosis is almost impossible to achieve in adults; virtually no one who thinks they are in ketosis actually are.

What people don't seem to realize is that real keto diets have strict limitations on protein intake, as your body just breaks protein down into glucose. I believe it's something like 85% of your calories each day need to come from fat, not protein.

Luckily, it's actually a good thing that people aren't actually in ketosis. It's an extreme diet developed as a treatment for epilepsy, and it can be very hard on your body's systems. The circulating ketones turn your blood acidic, which starts leeching out calcium from your bones. A lot of people get their fat from sources high in saturated fat (animal fat), which is bad for your body long-term. And with no real fiber intake, your gut flora will suffer. I don't believe a single nutritionist recommends real keto for adults trying to lose weight.

For sure most of us could stand to reduce our carb intakes a bit, but our bodies literally run on glucose. We have evolved to survive on carbs, it's okay to eat them! The healthiest countries in the world eat LOTS of carbs. [edit: 'lots' meaning, a high percent of their macros each day, not lots as in large portions] I in general dislike HuffPo as a source, but a quick google found this which I thought was an interesting read: https://www.huffpost.com/entry/japan-healthiest-people-in-th...

Now on the otherhand, I love IF. I used it without knowing it had a name to lose ~65 lbs at the end of highschool. I think it's super effective and what I recommend to others who ask for advice.

[halbritt]

"Real ketosis" is the presence of markers that demonstrate fat metabolism. This is most commonly done by measuring beta-hydroxybutyrate with the same device that diabetics use to measure blood glucose (using a different kind of test strip). It wouldn't be uncommon for any given person on any diet to show signs of fat metabolism if, for example they've fasted for 12 hours or more and have done any kind of exercise.

Nutritional ketosis as practiced by anyone doing "keto" is generally considered to be somewhere between 1.0 to 3.0 mmol/dL BHB. Getting there is not hard for anyone on a fat-adapted diet.

[halbritt]

For anyone following this, here I am 12 hours later after having dined on a relatively low-carb meal with some sweet potatoes and a couple of small bites of the wife's dessert of crème brûlée. I've yet to have breakfast and did some low to moderate intensity cycling this morning. My BHB is 1.6 mmol/dL, definitive signs of nutritional ketosis with very little effort on my part.

[haltingproblem]

Not everyone is the same and if your diet works for you, that is great.

You have a lot of scientifically inaccurate statements in your comment. You are confusing keto with keto acidosis. Dr. Phinney, MD, Ph.D and chief scientist of Virta Health has very good lectures on youtube going over these terms which will dispel many of your misconceptions. They also have 30 years of data on keto diets.

On keto, The goal is to keep fat calories to 70-75. In our ancestral environment, we did not have grains, fruits or sugar in most forms. Ancestral forms of fruits like banana had seeds and were barely sweet.

[maloney]

You are going to need some sources. You are confusing ketosis with ketoacidosis

[joekim]

Yes. Thank you for clarifying.

[olingern]

> ... and maybe I'm alone here

You are. There's a difference between medical ketosis and nutritional ketosis. It's always worth researching[1] something if you don't fully understanding it.

I'm not going to dive into the rest of your comment because it's a dumpster fire of misinformation.

1 - https://www.medicalnewstoday.com/articles/324237

edit: I also lived in Japan for two years and they are slowly becoming unhealthy due to the younger generation beginning to succumb to sugary products, i.e. the current bubble tea craze. There's also a culture of not sleeping, drinking daily, and smoking. I believe their health is due to how the country forces you to walk everywhere.

[intelfx]

> but you'd be more efficient at it if you develop the full metabolic machinery for it by specifically targeting it

Would you mind expanding on this? Or maybe some general links as to what "keto" is about.