The "Get Into Shape Thread"

[Tusan_Homichi]

Not true. As a matter of fact, one cheat meal with as much as you can eat in an hour will still put you back into ketosis in a few hours. Your post has no logic to it.

Yup.

I lost 100 pounds on a low carb diet and have kept it off just fine switching to a normal diet afterwards. That whole "you'll gain it all back" thing is bunk.

 

[TheEnigma]

"It is the drop in calorie intake that follows this drop in hunger that that results in the very real and often dramatic weight loss so many long-term low carbers report."

This quote is ridiculous. The reason why people on a keto diet lose weight is due to the body converting fat for its sole source of energy. You don't go into ups and downs as far as hunger goes due to the constant energy source from fat but you still eat plenty.

I don't see how the quote is rediculous. Sure, he could have said "It is the drop in calorie intake that follows this drop in hunger that that often results in the very real and often dramatic weight loss so many long-term low carbers report." But, a drop in hunger is a side effect of a low carb, high fat diet. A positive one at that.

Also, the way a person loses weight is simple mathematics.
(Calories in)<(Calories burned)=(weight loss), Period.
Some people lose weight by starting to burn more calories, i.e. exercise. Some people do it by counting calories or going on diets which leads to a more controlled and often lesser intake of calories. Many people successfully do both. Ketosis itself isn't what causes you to lose weight.It simply puts you in a state that allows you to burn fat energy more efficiently. It is by eating less than you burn or burning more than you eat that causes the weight loss.

I didn't need to lose any weight myself but rather wanted to shed excess fat. I still ate the same caloric intake but changed what I was eating. As long as I stayed between 30-60 grams of carbs per day, I could eat whatever I wanted as long as I did not push my body out of the ketosis state by consuming too many carbs at once.

So were you keeping track of your calories before and during your low carb diet? Did you maintain a consistent level of activity into your diet?

Like I said in an earlier post, you can even eat a huge, cheat meal 1x per week as long as it is within an hour's period and you will NOT stay out of ketosis for very long. If you do get out of ketosis completely, it will take about a good 3 days to get back into it again.

Actually, as you hinted at in the first part of this paragraph, getting back into ketosis after being on the diet for a couple months it only takes about about half a day to get back into ketosis (or the amount of time it takes your body to deplete the glycogen your body stored in your liver after taking in carbs)

Once you have gotten to the weight you desire or body fat percentage, then its just a matter of maintaining that weight by proper exercise and food consumption.

I agree here. When you first go off of a diet after losing a substantial amount of weight, your body is going to want to return to its initial weight. Returning to the eating and/or physical habits you had before you dieted/exercised will return you to that weight fairly easily.

That website is not completely factual by any means. I was on the keto diet for over three months and had plenty of food and have kept the fat off now for over two years.

I don't know how you can disprove information on the website by mere anecdotal evidence by one person. It is fact that you lose weight by burning more than you take in. It is fact that on a ketogenic diet your appetite lessens. It is a fact that when you initially lose a lot of water weight. (Lost by a noticeable increase in having to go to the bathroom) And it is a fact that when you eat a substantial amount of carbs while on a ketogenic diet your body will gain back the water weight.

I was merely posting the article to explain the gained weight often associated with going off of a low carb diet. I am a proponent of a low carb diet.

 

[TellerMorrow34]

I'll be in. I'm restarting my workouts (a mix of P90x and Insanity for cardio workouts) on Monday cause life got in the way for the last bit and got me behind on my stuff.

So I'm definately in for this if people are going to stick with it. It would be nice if the mods would sticky this thread so that it stays up there for people to check in and discuss each day.

 

[Route 66]

Ketosis itself isn't what causes you to lose weight.It simply puts you in a state that allows you to burn fat energy more efficiently. It is by eating less than you burn or burning more than you eat that causes the weight loss.

Exactly

So were you keeping track of your calories before and during your low carb diet? Did you maintain a consistent level of activity into your diet?

I kept track of my calories before and during using a spreadsheet. For Ketosis, I was on the treadmill keeping my heart rate between 100-110 bpm.

It is fact that on a ketogenic diet your appetite lessens.

This is not a complete fact. I never lost my appetite, I only lost my appetite for carbs. I know I'm not the only one. Many people couldn't wait to have their cheat meals each week. We weren't starving but believe me, the appetite for food wasn't absent. Your body gets more consistent energy derived from your own fat versus a carb intake. Once this is regulated more smoothly during Ketosis, you don't have those ups and downs so your blood sugar is stabilized but your appetite doesn't necessarily change.

And it is a fact that when you eat a substantial amount of carbs while on a ketogenic diet your body will gain back the water weight.

If you are consuming enough of a carb intake to where you use the term "substantial", I highly doubt the body is in a ketosis state at that time.

I highly disagree with that website and the portion that asks, "Do you lose any REAL fat weight on a Low Carb Diet?" It dismisses everything about Ketosis and basically states that the real reason for fat loss is based on the calorie cut and that its easier to get that calorie cut by losing your appetite while on the Keto diet. I've been on this diet for quite awhile off and on and I know that it works and its not based on some calorie cut but a sizable lowering of my carb intake.

I got a little extreme with it and tried to rule out almost all carbs and I started to get a little fatigued. At that point, I simply increased my fat intake a bit ie. Macadamia Butter and Almonds and I was fine.

It isn't all about the calories and although I agree about the basics of nutrition and caloric intake/caloric expenditure, its about WHAT TYPE of calories you are consuming. Take two people and give one person a 2,000 calorie diet based solely on Snickers bars and Ice Cream and give the other a 2,000 calorie diet on low carbs with moderate fats and a good amount of protein and youll have fat loss on the second person. They are still consuming the same amount of calories.

Not every calorie processed by the body is handled the same way. it is putting the body in a state of Ketosis that makes it a more efficient fat-burner.

 

[Section446]

Got in a full mile yesterday on the treadmill and wound up standing and walking for 8 straight hours.

 

[TellerMorrow34]

I get started again tomorrow in full force. Looking forward to it.

 

[Temo]

I hate the dreadmill. Always run outside, just better for me psychologically.

Just saying... you should get exercise however you can, but if you get bored, try going outside. It keeps me interested.

Went for a trail run today with a friend and saw a bear. That'll keep you running and burning calories

 

[Tusan_Homichi]

I get started again tomorrow in full force. Looking forward to it.

I'm thinking I'm going to start tomorrow as well. Fun.

 

[TheKey]

Anyone tried any weight loss supplements that work and are safe?

 

[CATCH17]

Anyone tried any weight loss supplements that work and are safe?

I like Green Tea extract but its not going to do all the work for you.

 

[Tusan_Homichi]

Anyone tried any weight loss supplements that work and are safe?

A few years back, I tried some. It just made me jittery and felt like my heart was beating a bit too fast. It did work alright though. I gained the weight right back once I got off the pills however.

Best way is just to eat right. Exercise is important too, but your diet will make the biggest difference.

 

[TheKey]

A few years back, I tried some. It just made me jittery and felt like my heart was beating a bit too fast. It did work alright though. I gained the weight right back once I got off the pills however.

Best way is just to eat right. Exercise is important too, but your diet will make the biggest difference.

I've been eating right and exercising for a couple of months now and I am about 10 lbs of fat away from being where I need to be. I have hit a plateau and cannot seem to lose any more weight. The weight I have left is particularly hard to lose (lower back/obliques) and I'm not sure what to do to help get rid of that last bit.

 

[bbgun]

[youtube]2RuK3FkzMKo[/youtube]

 

[Tusan_Homichi]

I've been eating right and exercising for a couple of months now and I am about 10 lbs of fat away from being where I need to be. I have hit a plateau and cannot seem to lose any more weight. The weight I have left is particularly hard to lose (lower back/obliques) and I'm not sure what to do to help get rid of that last bit.

You could try a different diet approach perhaps. If you've been doing a low calorie diet, you might try low carb for a little bit. Just mixing it up can make all the difference. Hell, there are entire diet regimens where it's totally based on throwing your body's expectations off and it actually works.

 

[CATCH17]

Lol, where did you guys go?

 

[UnoDallas]

I've been eating right and exercising for a couple of months now and I am about 10 lbs of fat away from being where I need to be. I have hit a plateau and cannot seem to lose any more weight. The weight I have left is particularly hard to lose (lower back/obliques) and I'm not sure what to do to help get rid of that last bit.

yea when you get that far - those last ten to 15 lbs are hard to lose

http://www.ehow.com/facts_5001577_exercises-lower-back-love-handles.html

http://www.myfit.ca/exercisedatabase/search.asp?muscle=Oblique&exercises=Abdominal Sides

 

[YosemiteSam]

I hate the dreadmill. Always run outside, just better for me psychologically.

I prefer the treadmill. Less impact on the legs/knees and the fact that I get to watch TV makes the run much easier than paying attention to how much further I have to go.

If I start running while a Cowboys game is on, I could probably run for three hours and not even notice! :laugh2:

 

[YosemiteSam]

I've been eating right and exercising for a couple of months now and I am about 10 lbs of fat away from being where I need to be. I have hit a plateau and cannot seem to lose any more weight. The weight I have left is particularly hard to lose (lower back/obliques) and I'm not sure what to do to help get rid of that last bit.

Pure cardio is the only way to remove it. Not only that, you can't lose it with only 20-40 minutes of cardio. You've got to put in 750-1,000 calorie cardio sessions a couple of times a week while keeping tight track of your caloric intake.

I have that last 10lbs issue too and I haven't brought myself to do more than 500 calorie cardio burn sessions.

Lifting weights won't do it... well unless you do lighter weight /w lots of reps and workout for hours, but you start to burn muscle doing that also.

 

[CATCH17]

I prefer the treadmill. Less impact on the legs/knees and the fact that I get to watch TV makes the run much easier than paying attention to how much further I have to go.

If I start running while a Cowboys game is on, I could probably run for three hours and not even notice! :laugh2:

That is actually a great idea.

 

[CATCH17]

Pure cardio is the only way to remove it. Not only that, you can't lose it with only 20-40 minutes of cardio. You've got to put in 750-1,000 calorie cardio sessions a couple of times a week while keeping tight track of your caloric intake.

I have that last 10lbs issue too and I haven't brought myself to do more than 500 calorie cardio burn sessions.

Lifting weights won't do it... well unless you do lighter weight /w lots of reps and workout for hours, but you start to burn muscle doing that also.

I got down to 225 which for me is skinny because im 6'4 and big boned.

Anyways I recently got back up to about 260 so im trying to get back on that journey again.

It just sucks for the 1st couple weeks of dieting and I can't get into the groove on the weekends.

Monday - Thursday I do great.


If I can just make it 2 weeks though then i'll be set until I reach my goal weight.