Keto was the one that got me to first time see the abs.

Not sustainable tho, with one of the reason being rather expensive. Best diet is the one that you can stick to it in the long run. Took me a while to modify a normal diet eating watever i want and got me close to the result keto did.

Well my keto was aiming for 65% fat, 30% prot, 5% carb. That means on a 2500cals diet (standard for my cut), Need to ingest quite abit of meat to reach the prot intake.

Beef is not exactly cheap (more so the price is crazy now) so can't have it as often. only left with the usual chicken, eggs and cheese (processed). Got tired of them lol

I try not to deep fry stuff since it makes counting the calories even harder thus making the diet alot more rigid too.

Not exactly true. Calories do matter in any diet. Even keto. Just that ppl tend to lose weight thanks to the diet being more satiating.

I've seen plenty of ppl not losing weight on keto just because they think it's a magical gateway to infinite fried chickens and cheeses.

I wanted to portion size initially, but as I was dead set on reaching a goal, I added calorie counting just to make sure I'm on right track.

It became a habit now lol

Of course you can lose weight while on kfc. To give some perspective, 15 pieces of kfc chicken if all drumstick and wings only equates to about 2250 to 2500 calories.

6 pieces of the biggest piece which is the breast is around 2100 to 2500.

If you're 100 kilos and exercises at least 2-4 times a week, you tdee is around 2600-3000.

You're in a caloric deficit, you just didn't realize it.

Not trying to argue anything,but just trying to shed some light that no diet is magical

Lol there you go. Thigh and drumstick. At most they're only 450-500 cals together if youre on snack plate. Twice a day still at most 1k. How can you not lose weight.

And of course I needed the protein. How am I gonna recover from all the lifting if I don't consume enough

Plenty of research already debunked all these diet myths, keto,IF etc. But if your believe is already set in stone, nothing I say will change your mind unfortunately. If you can sustain it in the long run, then go ahead and keep on. Keto got me to where I wanted, but I didn't wanna miss out all the good carbs lol

Dinner plate is still 750-800 cals. Twice a day still 1600. Even if 3 times a day still 2400 max. Nope lol. What's next

Lol

The 2573 is only if you have all 3 thighs, for 3 sets of dinner plate. The figure i gave was based on 2 thigh 1 drumstick. It was just estimate. And do you even have Dinner plate 3 times a day in the first place? If yes everyday? On 1 sitting even? No exercise at all?

And it cost 60 bucks (if really dinner plate 3 times), that's not very sustainable for a lot of other ppl too, financially.


And take the figures as a reference only.with kfc malaysia now mainly serving spring sized chicken, the value is likely less.

Since you wrote quite abit

Breakfast -
5 bacon 225 cals
3 ssu eggs 300 cals
Bulletproof coffee 140 cals per 100ml. I assume 200 so 280cals.
Total approximately 800 cals

For the dinner plate, coleslaw is 150 cals. With the 3 thighs equates to about 1011 cals. So how many servings of this dinner plate you have? Twice a day? Everyday even in thr 15kilo weight lost journey (congrats on this part)? Total will be approximately 2800 cals. If 3 servings 3600 cals with breakfast . Honestly I doubt you did this everyday.

Next will be how heavy were you when you first started. And how many times you exercise per week.


Sustainability is of course up to knowledge and experience. But as a first mentioned, keto is just not a cheap diet, for me at least. With the budget I allocated for food per month, majority of the time is chicken and egg (fast food or home cook). Beef or lamb on occasion.

And I wasn't on keto for just few months. I was on just as long as you

Lol the funny thing is, this was the main reason why I quit keto.

When you're on keto, you're so glycogen depleted that you don't hold as much water. I can happily say that from the 15 kilos you lost, 3-5 kg (depending how overweight you were) is water.

You introduce carbs back into the diet, your body will hold more water, thanks to the glycogen. And to make it worse sodium will further help increase the water retention. Which makes you look soft and bloated.

I went on keto, got my abs. Mission accomplished. then introduced carbs back, with same calories while on keto, immediately gaining weight.

That's why I said, if youre able to sustain keto, just go for it.

Oh, fitness pal information may not be accurate. If the nasi lemak ayam that you're talking about is from lets say village park where they give whole leg, the calorie count can go up to 900 per plate. Just saying.

This post has been edited by axtray: Aug 25 2022, 11:24 AM

I did actually if you read again.

Keto, lost weight thanks to mainly on calorie deficit and less water retention

Normal diet, you gained likely due to water is introduced back to the body. Or probably underestimating the calorie count even.

You'll be surprised how water weight I. E. Bloating can change the shape of your body, if you properly take time and observe that is.

And I emphasized do not simply refer to my fitness pal. Any tomdick and Harry can update info there. A plate of kueyteow for 350 cals? No way.

Being fat adapted, yes. But you cannot run from the law of conservation of energy. If that's the case i wouldn't have lost more than 25 kilos since mco1.0 till now eating watever I want, but watching my calories.

I'll also leave this here

Also more on the bit where no diet is magical.

IG

Not sure how to embed ig lol

Yea at the end he did promote his app which you can ignore. But he did quote studies to support the claims. So that's why I've been saying since earlier, if you can sustain keto, by all means go for it. The weight increase while on normal diet, as I mentioned simply because of how the body reacts to the macro, micronutrients and even sodium. If you actually eat 750 cals of nasi lemak, 3 times per day and continue exercise as how you did with keto, the gain is temporary until it reaches a certain threshold and you'll eventually start loosing the weight.

Well as long as you're in a deficit that is

This post has been edited by axtray: Aug 25 2022, 11:53 AM

What the hell man. Which part am I deflecting.

"Calories from different foods are metabolized differently in the body"

This bit, you are technically correct. But rather than food, it's macro nutrient. you can read more on thermo effects of food.

"Is all water weight gained back?? ..LOL you're wrong."

I can confidently say I am not wrong lol. As I said, you'll be surprised on how well your body can hold water, especially if you pair carbs with high sodium foods.

This post has been edited by axtray: Aug 25 2022, 12:59 PM

Damn son, I can confidently say that I was almost in the same boat as you, thinking that keto was magical when i first started seeing my abs. but here's the hard truth, if you're not losing weight on watever diet you're on, you're just not on a deficit.

i've mentioned it before and ill mention it again. stop referring to myfitnesspal for your calorie tracking. it's a good place to start at first. But in your case, your supposed "3 thighs + coleslaw" you're nowhere near the 1.3k calories as quoted by the site.




This post has been edited by axtray: Aug 25 2022, 01:07 PM

which i did respond. 1.3k snack plate for a dinner plate

your version of 3 thighs + coles law are not even close to it.

and can you confidently confirm that the supposed 620 cals maggi+telo mata is the only thing that you have for the day? no way

newsflash, actua maggi goreng + telo mata probably nets more than 700 cals. Again, do not only refer to myfitness pal for calorie tracking.

This post has been edited by axtray: Aug 25 2022, 01:12 PM

Lol son, ive been quoting sources where in them, "actual" studies are being quoted.

You on the other hand, simply spewing stuff without any backing. Just because you lost some weight by sheer luck eating something that 1) puts you on a caloric deficit and 2) able to sustain the deficit in long term which lead to the weight loss makes you full time believer that keto is the holy grail of weight lost diet. Sorry son that's not how it works.

My argument is simple, if you're not losing weight, you're not on caloric deficit. If you get out of keto and ate your maggi telomata and gained weight, my previous post already covered on the cause behind it.

CICO, It's old, but it's physics. sorry son

The so called "idiots" that i shared are basically the frontline people who are fighting against the people who glorify and spread fad diets. like you lol. And if you even bothered to read my posts properly, i did share an IG post which literally QUOTED the studies.

your results are repeatable and 5 years in and it's no sheer luck? It's simple. You just got it right from the start. you were on a deficit.

How are you so convinced that you were not on a deficit? by relying on myfitness pal that claims dinner plate is 1.3k calories? Newsflash, that's called overestimating. and it's one of key diet method for overweight ppl to lose weight. you want to know the actual calories, "WEIGH" them.

There are 10 posts in it. Scroll them son. Look up the pmid numbers. Everything is there.

While as for your claims, I'm still waiting for any scientific evidence from you "claiming" calories don't matter while on keto.

Because they simply want to stop misconception being spread? calories don't matter on keto is one of the biggest balooney i've ever heard.

As i said, it is deficit if you lose weight. if you are simply basing the numbers on myfitnesspal or google. they are not accurate. period. your dinner plate is not 1.3k
calories. period.

Another news flash, your kfc thigh may likely not even be 287 calories (as per the pic you posted earlier). With kfc chicking size being so pathetic, it's way lesser. so yea you're on deficit lol

hahaha what do you mean energy density. 4 cals for 1 gram of carbs vs 9 cals for 1 g of fat? this is no rocket science.

This post has been edited by axtray: Aug 25 2022, 03:56 PM

the 28193517 literally stated it already. tho it is meta analysis.

PMC2716748 on the other hand,
OBJECTIVE:
To determine the effects of a 24-week ketogenic diet (consisting of 30 g carbohydrate, 1 g/kg body weight protein, 20% saturated fat, and 80% polyunsaturated and monounsaturated fat) in obese patients.

It did not state whether they're on a caloric deficit or not? Not able to calculate the caorie based from the vague fat intake percentage they gave. and these patients are obese too.


And to counter that, here you go
link

But we're getting abit off topic here. I am not trying to compare benefits of keto vs non keto. i've done both and i don't care. Im more interested with your claim that calories don't matter part.

I did found 1 research article that argues if calories matter or not on, but dated waaay back in 2004 which detailed on it. But it did also highlighted the rapid lost was also due to losing water as the diet has similar effect as diuretics.

This post has been edited by axtray: Aug 25 2022, 05:37 PM

The 3-5kg is obviously estimate. The fatter the person, the more water heshe carries. How is this not obvious enough to you seriously.

That's the 2004 article that I was referring to. You can cherry pick the studies all you want. But I've found plenty of other more recent ones published after that, which states otherwise. One which I shared earlier, and one other example
https://pubmed.ncbi.nlm.nih.gov/18025815/

So yea my point still stands you were on caloric deficit lol