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keto diet question
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John Burns
Posted 7/20/2023 15:32 (#10324583 - in reply to #10324406)
Subject: RE: keto diet question



Pittsburg, Kansas

Sounds like you have it figured out.

Don't short yourself on protein but don't fear fat either.

The good part about starting the way you did is it might have prevented you from having the keto flu, which is just an electrolyte imbalance as the body rids itself of the extra fluid carbs tend to hold on to. When wife and I started we just cut the carb foods in half the first week to get rid of groceries we had already bought so we never had the keto flu at all. Tortillas will definitely spike the blood glucose and insulin. Corn or flour. About like bread. Chaffles are an alternative to bread - search Youtube for easy recipes. 

If a person is eating a particularly lean meat only situation it could be a problem. For example all skinless chicken breasts or something like that. We have been taught to fear fat and it is not to be feared. When a person transitions into fat burning mode (needed to burn body fat and lose weight) the body depends on fat for fuel. Of course a person in a weight loss program wants to burn body fat and not necessarily consumed fat. Logic would tend to say a lean diet would be good to force the body to go to the stored body fat. As I understand it though that logic does not play out in actual practice. The problem is if the body is consuming a low amount of energy (either carbs or fat) and has to go to protein for its energy source the body thinks it is in "lean times with a shortage of food" because normally it spares protein and keeps it for muscle building rather than energy. So if a person mostly cuts out the carbs AND fat the body goes into more of a starvation mode where it slows metabolism which is counter productive to losing weight. By eating a higher amount of fat the body thinks it has adequate food and keeps metabolism high. It does not seem to make sense to eat fat to lose body fat, but that is the actual end result. Now a person can go to extremes and eat too much fat. Consumed energy always gets priority over stored energy (body fat) so if a person eats too much fat and supplies all the energy needs the body never has to go to the stored fat to consume it. Butter Bob Brigs has some neat videos about "Butter makes your pants fall off!" where he explains some of that.
https://www.youtube.com/results?search_query=butter+bob+briggs

So a person wanting to lose weight wants to cut the carbs almost out (so they become fat adapted and fat is the major source of energy) and eat enough fat along with the protein to make sure the body metabolism stays high. One way to get enough fat is to eat cuts of meat with adequate fat already. Hamburger, ribeye, etc. On lean cuts of meat maybe add a pat of butter or eat a piece of full fat cheese with it. The way to get too much fat (for a possible stall out on weight loss) is to over consume cheese (easy to do if you like cheese like my wife and I do) or other external fats like lots of butter. But early on in the journey I would not worry about eating too much fat. Just get yourself fat adapted. Then later on in the journey if you again hit a stall consider the amount of fat that is appropriate at that time.

You can't burn body fat with raised levels of insulin. What raises insulin? Carbohydrates mostly (protein to a much less degree and fat almost no insulin response). Low insulin levels in the blood are needed for the body to go to stored body fat for energy. Meat with the included amount of natural fat raises insulin very little. A person that is overweight and insulin resistant has to work harder at lowering carbs because they tend to have a high level of insulin nearly all the time. Lowering insulin levels is the key to losing fat body weight. The person that is insulin resistant takes a little longer and more effort (lower carbs) to get their insulin levels low. Solve insulin resistance then the body can manage its own weight quite well.



Edited by John Burns 7/20/2023 15:50
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