Tips on how to lose 10kg?

[petercook7]

cereal dont eat worst thing you can eat in the morning full of crap, that rich tea biscuits KFC or cook chips and burger cut those out, you need to stop eating processed sugar that also goes for processed foods that have added sugar, start reading the ingredients and if it says sugar dont buy it. You arnt burning that sugar so it just turns to fat.

You want to buy free range or organic meat you'll notice lose of weight i did, veg and little fruit. Eat 3 hours before you go to bed, dont snack crips twix etc.. somehealth bars like special k and Eat Natural Health Bar are crap layed with sugar. if your gonna eat crips eat ready salted or rice cakes, dont eat white rice buy Brown rice buy wholewheat products dont buy anything else like best of both worlds etc.. try and drink water when you eat.
change your diet slow over a period of weeks.

Its what you eat and exercise, processed foods out, hovis bread etc out eat meat veg and little fruit, water. Just remember if it has added sugar in the ingredients put it back. The most important thing is dont starve yourself what you want is to gradually reduce what you eat and eat anything that say whole in it, processed sugar is instant boost this is bad, whole foods long term boost this si good.

[GSte]

cut the carbs (40g per day allowance) - carbs from veg/salad - don't eat really fatty stuff - should take you 3-4 weeks to lose 10kg with excercise (worked for me).

Only 360 calories per day from carbs? The rest presumably would be coming from fats and proteins? Sounds unhealthy to me, when consuming so few carbs you have to be careful of ketosis....

"In general, for weight loss, exercise is pretty useless," says Eric Ravussin, chair in diabetes and metabolism at Louisiana State University and a prominent exercise researcher.

That's the funniest thing I've heard today. Cheers for posting that.

[TooNice]

^ 40g of carbs is only 160 calories (40g of fat for 360 calories). I can understand restricting simple carbs to 40g, but if it's all carbs, it really doesn't sound too healthy. It's probably best to by % anyway, as the amount of calories you should consume (even on diet) varies from person to person.

[Theo]

Why would you have to be careful of ketosis when the whole idea of eating <50g carbs (most of which is comes from fibrous veg) is to get your body to use fats as it's main fuel, as opposed to carbs? I.E.. ketosis

There's nothing unhealthy about a diet high in protein and good fats. You'll feel lethargic for a few days while your body adjusts and exercise may become a chore due to depleted muscle glycogen. You can still function as normal, and the keto diet is a proven method of fat loss.

[j.o.s.h.1408]

I have managed to lose 2-3kg since i made this thread. not bad so far. im begining to run on the tredmill longer now as well

[GSte]

^ 40g of carbs is only 160 calories (40g of fat for 360 calories). I can understand restricting simple carbs to 40g

I had carbs and fats both giving 9 calories per gram in my mind, but you're right.... even worse!

Why would you have to be careful of ketosis when the whole idea of eating <50g carbs (most of which is comes from fibrous veg) is to get your body to use fats as it's main fuel, as opposed to carbs? I.E.. ketosis

There's nothing unhealthy about a diet high in protein and good fats. You'll feel lethargic for a few days while your body adjusts and exercise may become a chore due to depleted muscle glycogen. You can still function as normal, and the keto diet is a proven method of fat loss.

Ketosis can do serious kidney damage... hence body builders would use keto-sticks to test when they were on the border of entering ketosis when reducing carbs to get leaner before competitions. I've also heard that it has caused deaths due to affecting blood pH.

I have managed to lose 2-3kg since i made this thread. not bad so far. im begining to run on the tredmill longer now as well

Good work!

[Lucio]

Ketosis can do serious kidney damage... hence body builders would use keto-sticks to test when they were on the border of entering ketosis when reducing carbs to get leaner before competitions. I've also heard that it has caused deaths due to affecting blood pH.

Yup! http://en.wikipedia.org/wiki/Ketoacidosis

Basically it's one of the ways in which diabetes can kill you, and artificially encouraging the state to loose weight is rather stupid IMO.

This is why a good weight loss program is about eating less and exercising more, and little else! TBH as I've shown, I've managed a good weight reduction (about 15% of starting body weight) without actually adjusting the *types* of foods I eat. I still have fatty meals, particularly cheese heavy, and still see a weight loss.

[SiM]

Not sure if I buy that, I didn't see anywhere that ketosis => kidney damage. It's like saying drinking beer can do liver damage.... sure it can, but if your sensible then it won't.

If you are sensible by carbing loading for a couple of days a week (which is a good idea for other reasons too - iirc it rebalances your leptin levels which will help you to continue burning fat) then a ketosis can be a very useful tool for fat loss.

[GSte]

Something to do with excessive build up of kidney stones and extra stress being put on both kidneys and liver..... I'll try and find a link when I get chance.

I'm always baffled as to what people must eat when trying to stick to this diet though, with no carbs? Just all meat, fish, eggs, nuts and.....? Sounds pretty mad to me when weight loss can be acheived perfectly safely whilst eating carbs simply by controlling calories....

[Theo]

Most of the comments above appear to confuse ketosis with ketoacidosis (kidney damage, blood pH, whatever). They are not the same, nor is ketoacidosis a result of a ketogenic diet.

Ketoacidosis will not occur unless you're either a) fasting for extended periods or b) diabetic.

Also, Bodybuilders use keto-sticks to indicate that they are producing ketones (i.e. they are in ketosis and using fat as their body's fuel)... not as an indication to start eating potatoes...

Sorry if this post seems short, but ketosis is a way of getting fast, desirable results in a safe manner. The only hurdles someone has to overcome is to forget the stigma that the body needs carbohydrates to function (it doesn't) and to ignore comments from people that know not of what they speak...

[Lucio]

Most of the comments above appear to confuse ketosis with ketoacidosis (kidney damage, blood pH, whatever). They are not the same, nor is ketoacidosis a result of a ketogenic diet.

Ketoacidosis will not occur unless you're either a) fasting for extended periods or b) diabetic.

Also, Bodybuilders use keto-sticks to indicate that they are producing ketones (i.e. they are in ketosis and using fat as their body's fuel)... not as an indication to start eating potatoes...

Sorry if this post seems short, but ketosis is a way of getting fast, desirable results in a safe manner. The only hurdles someone has to overcome is to forget the stigma that the body needs carbohydrates to function (it doesn't) and to ignore comments from people that know not of what they speak...

Sorry but you're incorect, there's nothing "safe" about deliberately creating a metabolic imbalance and then maintaining it for a prolonged period of time. You are correct that this is often the result of diabetes or fasting, but as has been shown in the treatment of anarexioa, you can still die even when taking on lots of calories as fats and protiens.

[Theo]

Sorry but you're incorect, there's nothing "safe" about deliberately creating a metabolic imbalance and then maintaining it for a prolonged period of time.

What would you consider a prolonged period of time? I have a rebuttal waiting.

You are correct that this is often the result of diabetes or fasting, but as has been shown in the treatment of anarexioa, you can still die even when taking on lots of calories as fats and protiens.

A planned ketogenic diet is nothing like fasting or anorexia. Deaths of recovering anorexics are likely to be a result of long-term damage caused by malnutrition. I fail to see your logic.

[GSte]

Most of the comments above appear to confuse ketosis with ketoacidosis (kidney damage, blood pH, whatever). They are not the same, nor is ketoacidosis a result of a ketogenic diet.

Ketoacidosis will not occur unless you're either a) fasting for extended periods or b) diabetic.

Ketoacidosis can be caused by a ketogenic diet, of course it can (!?) and we are talking about fasting (or more specifically, creating a calorie deficit) to lose body fat here.... simply switching to a ketogenic diet without a calorie deficit would achieve nothing.

Also, Bodybuilders use keto-sticks to indicate that they are producing ketones (i.e. they are in ketosis and using fat as their body's fuel)... not as an indication to start eating potatoes...

No, bodybuilders use keto-sticks to make sure they are eating as few carbs as possible without entering ketosis, so that they still have enough energy for training pre-contest and to prevent muscle breakdown. Though I concede that perhaps different people use them for different things.

to ignore comments from people that know not of what they speak...

"You don't know what you're talking about!" doesn't really add much to a debate!

[CAT-THE-FIFTH]

I would get some faulty scales!

[Theo]

Ketoacidosis can be caused by a ketogenic diet, of course it can (!?)

I would be interested to read the study where you learned this point from.

and we are talking about fasting

No, we aren't. Fasting is not a safe method of weight loss.

(or more specifically, creating a calorie deficit) to lose body fat here.... simply switching to a ketogenic diet without a calorie deficit would achieve nothing.

Yes it would, though best results would be seen on a caloric deficit (i.e. 500 cals under BMR).

No, bodybuilders use keto-sticks to make sure they are eating as few carbs as possible without entering ketosis, so that they still have enough energy for training pre-contest and to prevent muscle breakdown. Though I concede that perhaps different people use them for different things.

Are you speaking from experience? Eating as few carbs as possible without entering ketosis is not a ketogenic diet.

What someone who does train and uses the keto diet will do, is to refeed the body with carbs every 1-2 weeks to replace depleted muscle glycogen. This, coupled with the high level of protein consumed in the diet, is what prevents the breakdown of proteins i.e. muscle.

[j.o.s.h.1408]

well lads i have succesfuly lost around 12-13kg since this thread was made. weighed over 83kg. now im down to 71kg hehe.