[cschmidt]

Wow, I just disagree with everything you're posting on this thread. You're certainly entitled to your opinions, but be aware that people who do keto think you are just so wrong.

I've lost 33 pounds since May eating LCHF. I just eat until I'm full, and I feel much better. So really all I've changed are my macros.

Macros > Calories.

You should read a Gary Taubes book, and see what you think.

[tomp]

I disagree with what jp555 just said as well (from what I've read, I think that high-GI foods do negatively impact insulin resistance), but I think you don't quite understand his other comments. The point is, because you changed the macros, you're feeling full much sooner (because fat makes you more "full" faster than sugars), which causes you to eat less calories, which causes you to lose weight. Calories > Macros in that sense.

[jp555]

FYI beef spikes insulin higher than rice does. Insulin is released when we eat any food, both stopping the mobilization of fat and driving this food energy into cells to power metabolism. This is analogous to not drawing money out of your savings when you have cash in your hand.

As far as the spiking of insulin, it's just proportional to the rate in which food-energy enters the blood stream. It's not itself bad, and only when it does not work like this do we identify it as a problem (eg. diabetes). But there's this pervasive misunderstanding that spiking insulin is what causes insulin resistance. It's not from the insulin directly, it's from the chronic overfeeding (or other health problems) that's causing the insulin to stay high and drive the resistance adaptation. It's similar to the cholesterol myths. High cholesterol can be a signal that your immune system is dealing with inflammation; but it's that inflammation that is the problem, not the cholesterol.

My point was that the idea that carbs are somehow worse is fallacious. Chronically eating too much can contribute to insulin insensitivity; what you eat is much less important than how much you eat.

If you really want to keep insulin low and maximize fat mobility, nothing beats not eating anything at all. Light exercise like walking in a fasted state (more intense exercise shifts metabolism away from fat and back to fast-energy carbs) is a very effective tactic to target fat loss. But of course this needs to happen in the context of appropriate daily caloric intake. Never subjugate fundamental principles to minor details.