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I was always overweight growing up. My family was poor, so I ate a lot of carbs: toast with cinnamon sugar, pasta with butter, etc. When we have extra money, we go to the local restaurant Hometown Buffet for drinks.
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By the time I graduated high school, I was close to 200 pounds. I don’t feel comfortable in a ball gown. I’ve tried all the bland diets (even the cabbage soup diet, where you literally only eat cabbage soup) and it all failed. At best, I would lose weight first and then regain it.
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After giving birth to my twins in 2014, I hit my heaviest weight: 320 pounds (I was 360 when I had my babies). Then I started a low carb diet with no luck. Feeling heavy and uncomfortable, I knew I had to change.
I was introduced to the keto diet in 2016. I was skeptical at first because it seemed like a fad diet, but I quickly learned that a low-carb, high-fat keto diet was sustainable for me. I don’t miss carbs that much, and find that I like to focus on meats, cheeses, and other keto-friendly foods.
When I first started keto, I was on the so-called “dirty” keto diet, which meant I still ate three or more fast food meals a day: just burgers, no buns, and no fries. Granted, it wasn’t the healthiest option, but it got me started on the transition to ketosis, and it actually helped change the way I think about home cooking.
At first, I ate fast food all the time because cooking my own food felt like too much work at first, but when I got into ketosis, I started to really do it.
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.My energy levels are skyrocketing and I’m not living for the next cheat meal. I live my life without looking at myself.
In just a few months, I lost 30 lbs. I felt better and proud of myself, but the holidays came and I found myself reverting to my old ways of celebrating with food and eating out a lot.
I try to remember that this is a bump in the road and doesn’t mean my journey is over. I’m nowhere near getting back on track, so my New Year’s resolution for 2017 is to lose weight again.
I want to lose weight: love myself, feel good about my life. It’s not about wearing nice clothes or what’s on the scale. I started talking to myself in a softer tone and showing more empathy when it came to eating.
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I decided to stick to my ketogenic diet again, but the “lazy” version. This means not keeping track of everything and sticking myself to a less strict ketogenic diet (so I occasionally eat pork rinds or keto-friendly fast food).
I usually try to keep my net carbs under 20 grams. My goal is to eat lots of fat without excess protein, but I don’t count calories – I just eat by instinct. Here is my typical day of eating:
I was anxious at first because going to the gym never worked for me in the past. I’m a mom and my family comes first, so I’ve had to make it a daily exercise my whole life. Instead, I train at home for 15 minutes 4 days a week on a bike I bought. Now, it’s a constant habit.
I also like hiking in the mountains. In September 2017, when I weighed 200 lbs, I was only a quarter of a 2.5 mile run before I had to get back in the car. Now, I do the entire hike (28 minutes round trip) two to three times a week.
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I’ve lost 143 lbs so far, and while I’m still tracking my weight loss, I’m more of a maintenance phase. I’m trying to eat more of what I’m eating on a keto diet and have started using dumbbells and adding some weight training. I want to explore more, go hiking in the mountains and maybe even go abroad.
Yes, the weight loss made it easier to exercise and run with the kids, but more importantly, it made me feel more comfortable with my body, which made this whole journey worth it.
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Are These Meal Replacement Shakes Really Tasty Are Probiotics Good For Weight Loss? How many carbs should you eat to lose weight? Intermittent fasting side effects to be aware of The low-carb, high-fat ketogenic diet is promoted online and in the media as a weight loss tool and seemingly perfect miracle healer. However, it was originally developed in the 1920s for children with epilepsy.
There’s no shortage of celebrities and influential fans. Jersey Shore stars Vinny Guadagnino (or “Keto Guido,” because of his Instagram name), Kourtney Kardashian, and Halle Berry have all advocated the ketogenic diet. But even people who affect their health may not be qualified nutritionists or nutritionists. “Nutritional advice is highly unregulated, especially online,” says nutritionist Sophie Medlin.
When you’re on a keto diet, you want to be in a state of “ketosis.” We asked the experts what ketosis is, if it’s worth the effort, and if it’s safe.
Your body uses whatever energy is most readily available. This is usually glucose (sugar) converted from carbohydrates. If you drastically limit carbohydrate intake and replace them with fat, your body will eventually be forced to use food or stored fat for energy. This process is called “ketosis”. “It’s basically the Atkins diet repackaged and rebranded,” Medlin said.
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“Most people who call their diet a ‘ketogenic diet’ are just following a low- or very-low-carb diet,” she continued. How much you need to restrict carbs to get into ketosis “varies from person to person,” she adds. In a clinical or therapeutic setting, such as for children with epilepsy, diets are designed specifically for the individual, with support and monitoring provided.
Low-carb, high-fat ingredients include avocados, meat, fish, eggs, cheese, cream, oils, butter, nuts and seeds. But not all ingredients need to be high in fat—for example, green leafy vegetables and berries are often included. Avoid or at least severely limit wheat and other grains, potatoes, corn, vegetables, beans, milk, most fruits and sugar.
According to a 2019 paper on the ketogenic diet, people on a 2,000-calorie-a-day intake can consume up to 20-50 grams of carbohydrates per day to induce ketosis. To put that in perspective, a banana contains about 20 grams and a regular bagel contains about 44 grams. Protein is also generally kept in moderation, as it boosts glucose production and interrupts ketosis.
The keto diet has few rules about high-fat foods, and “dirty keto” can include bacon and butter-fried sausages, since that technically fits the bill. Healthy eating advice should always roughly apply, even if you’re restricting carbohydrate intake, and no matter what diet you’re following, Medlin says.
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Studies have shown that a ketogenic diet can lead to rapid weight loss, partly due to water loss, but also some fat loss. However, according to a 2019 review of low-carb diets, “after one year weight loss became similar to other dietary approaches.”
Taking in fewer calories than you burn can lead to weight loss. The National Diet and Nutrition Examination Survey reports that, on average, nearly 50 percent of our energy comes from carbohydrates. “Cutting that down by at least half may reduce overall calorie intake, even if it’s replaced with fat,” Medlin said. On the other hand, if you take in more calories from fat than your body needs, they will still be stored as fat.
The “eat like I look like me” ideology is flawed. “We all have different genes and lifestyles, which means we can’t all look the same,” Medlin said. Research shows that the best weight loss diets are the ones you can stick to long enough to lose excess body fat.
Long-term adherence to the keto diet is low. Medlin cites restriction of entire food groups, symptoms known as the “keto flu” (including headaches, nausea, constipation, fatigue, and difficulty sleeping) that can appear after 2 to 7 days, and higher-than-average diet costs as potential Reasons why people may have trouble sticking with it.
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“The keto diet is intended for specific therapeutic situations and is not intended for the mainstream weight loss market,” says nutritionist Priya Tew. “Carbohydrates play an important role in our diet and reducing them can help with weight loss