Long term Keto
 

Anyone here been on the keto diet for a long period of time, especially after the initial weight loss?

What is your experience? What are your blood work numbers like?

It is difficult to get long term data on the ketogenic diet because relatively few people are willing to stay on it long term. What little data is available:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480775/

suggests it’s good for weight loss for short periods (~6 mo or less) but most people show no statistically significant difference at 12 months. Whether that’s a compliance/motivational issue or the natural outcome of sustaining the ketogenic diet seems difficult to tease out.

If you want to lose weight, eat whatever you’re eating now, just eat less of it.
Yes it is that simple.


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I've been on Keto for almost 3 years now. All my numbers are on the bottom side of normal. I also used to have a fatty liver. No more. I also used to get indigestion and GERD. I haven't popped an antacid in years. But one most noticeable difference for me aside from the obvious weight loss? My blood pressure. I always considered myself lucky when I'd go see an AME and end up with 140's over high 80's. Whew... as long as it would be below FAA cutoffs for meds. Now? My "new high" is 123/75. Usually, it's in the 110's over low 70's.

Dumping carbs has done miracles for me. Standard disclaimer, check with your doctor. Not all low carb diets are the same. I subscribed to Keto because I eat veggies as well. I know, one of the hardest things to give up are your fast food favorites, and actually they don't need to be. Take them without a bun, wrapped in lettuce, or take your favorite sandwich and ask them to make it a salad instead. You'll have the same taste that you'll like, but without all the carbs.

Can't really cheat on Keto because your body reacts to it and can knock you out of ketosis. If you start it, stick with it. Reprogram your body to burn the fat. And one last thing - you MUST work out. When you stall with the weight loss, and you will, what pushes you over to resume the weight loss is working out.

Then once you reach your desired weight, then start adding good carbs back. For example, beet roots are much better for you than a hamburger bun or double-fried chicken. This is essential because in addition to shedding weight, you also may be shedding muscle mass if you're not working out.

As always, talk to your doc before starting anything, but Keto has worked for me and I've been maintaining my new weight for a good 2 years now.

Before starting keto have you tried just low carb? Keto is very rigid, I did it for two years and have an athletic build (lift weights and run) and struggled to maintain workouts but you will certainly lose weight. I kept hearing of this great energy that never faded but it just wasn't the case for me. I did, however, get to the point where I felt I never felt hungry which does keep me focused when doing tasks. I felt like never getting to that low blood sugar, the starving feeling can be a huge distraction not to mention low energy due to blood sugar.

I now just do low carb. Very loose with that at times because being on the road isn't the easiest setup for eating clean but I'm ok if I stick to the plan the "majority of the time". Instead of going on a big detailed reply, if so inclined, look up Mark Sission - Metabolic Flexibility. He is the best non BS person out there in this arena and has more info on diets and workouts than you can possibly read.

I did keto for over a year. It worked great! However, it helped lead to the formation of kidney stones. I had to have one surgically removed. Luckily I wasn’t out of flying for too long, but as someone suggested, consult a Doctor first. Some people are genetically predisposed to having kidney stones (me) and keto helped their formation. If you or family members have had them before, I’d suggest you not do keto. I am no longer on it.

One thing that’s really easy to miss in keto is water and that can lead to kidney stones as well. If you do low carb, measure your water intake - no such thing as too much water.

No, it is not. Cutting calories is fighting 2 million years of evolution, the vast majority of calorie counters fail at some point and regain everything they lost and then some. Try reading "The Obesity Code" by Dr. Jason Fung which will explain this concept in detail.