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I’ve cut sugar out of my diet almost completely(bar trace amounts and the rare cheat treat). 23kg loss sustained over 16 months on a modified keto diet. Cutting out sugar has been a game changer for me.
Just do keto-diet, and sugar addiction will dissolve pretty quickly.
I hear about keto so often that it must be the best thing ever, however I have no idea what it even is and I got curious! Do you have some links/articles which describe what it is and what positive/negative things can come out of it?
The best resource I think think of is Keto subreddit FAW which goes over the principles and some misconceptions and so on: https://www.reddit.com/r/keto/wiki/faq
Also, Keto is often done along with intermittent fasting, which is another popular thing, lately.
EDIT: the subreddit is also full of people talking about their success with Keto (meaning mosty obese and diabetc or prediabetic reversing their condition), but that might be survivorship bias - someone who failed or someone who had adverse effects might not post there.
My personal experience is that I lost quite a bit of weight on Keto, and experienced other effects like loss of cravings, more mental clarity, etc, in comparison to typical western diet - but that might be just me. My hypothesis is that some people handle carbs better than others, and Keto is good for the group which dosn't handle carbs very well.
EDIT2: There's also a lot of misconceptions about fat being the devil.
You know, given the trans-fats debacle - for decades, people were convinced that trans-fats were the good thing and you have to be monster to give your kids evil bad butter instead of healthy nice margarine - I am convinced that as a humanity, we don't know shit about nutrition, and basically just do what works for you. For some people, Keto is much better than the standard western diet.
I’ve cut sugar out of my diet almost completely(bar trace amounts and the rare cheat treat). 23kg loss sustained over 16 months on a modified keto diet. Cutting out sugar has been a game changer for me.
Refined sugars are detrimental for health. Whole fruits and their sugars are great!
So, I tried the big-bang and did a 4 day fast - my theory being, well, treat it like a drug addiction and go 'cold turkey'. It worked. I massively cut down on my sugar intake because I didn't feel like I needed sugar (for about 3 months).
Over time as I've had sugary foods it's definitely come back, and so I'll probably try again. But I found it quite interesting how quickly I could reset myself to a state where my body didn't crave it.
Obviously, fasting isn't for everyone, and long fasts you should make sure you know what you're doing, but it was a serious eye opener.
From the actual study: "8-week weight losses for ICT were 3.1% vs. 2.2% for sham. A marginally significant effect was observed for gamification to reduce the impact of ICT." This seems like a small effect for eight weeks of work. And gamification backfiring makes me worry this is all noise.
Didn't see any mention of a control, so could just be down to the classes beforehand. Nevertheless 2%-3% weight loss without 'dieting' is surely good, it's at least additive to normal dieting, and perhaps even more effective in that it can help in overcoming craving. Plus what rate of weight loss do you think is acceptable. Losing 25% of your bodyweight in a week may be the 'in thing', but it isn't necessarily health…
Earlier quoted context omitted.
I hear about keto so often that it must be the best thing ever, however I have no idea what it even is and I got curious! Do you have some links/articles which describe what it is and what positive/negative things can come out of it?
I have done Keto myself and personally I would not recommend it. I would actually love to do keto forever as I love eating meat but it will pretty much ruin most of your social eating out habits unless you are okay with not going out for things like Sushi (not eating rolls), ice cream etc. I also do powerlifting and my calorie requirements are much higher. Strength wise, my strength took a dip initially but it mostly…
For example, if you are on a keto diet and your diet is well-defined, what are the risks? Fatigue is one thing, but organ damage or otherwise dangerous effects should be discussed frankly and clearly.
I have not really found resources that don't have inherent conflicts of interest.
People who study to become dieticians have a much more straightforward and high level approach, e.g.: "You have a iron deficiency and don't get in enough protein, and I would advise eating more red meat."
I have a super sweet tooth and have become more and more concerned about it as I get older. One thing that I am really bad at is any kind of conscious diet or regime, I am just not regimented with anything really. So, I tried the big-bang and did a 4 day fast - my theory being, well, treat it like a drug addiction and go 'cold turkey'. It worked. I massively cut down on my sugar intake because I didn't feel like I ne…
Taste will reset itself within a week. This has been my personal experience.
I phased out sugar by setting a daily goal and then progressively lowering it. I started at 40g max per day (the reccomended limit) and then treated it like a game to find other sources of sugar in my diet. I now get about 5g /day from things like oatmeal and Brussels sprouts (even some vegetables have sugar). It’s not for everyone but it’s changed my life.
So it's not just the processed / refined sugar you're reducing, it's sugar from all foods?