Mon, Jan-28-19, 11:56
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Senior Member
Posts: 856
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Plan: Protein Power, IF
Stats: 238/204/145
BF:53.75%/46.6%/25%
Progress: 37%
Location: PNW
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Welcome back!
Keto recipes are all perfectly good for any low-carb diet, so don't worry about the conflicting names. I read crazy stuff about "keto" diets: Macros, below 20 carbs, x food is keto, y food isn't, measure your ketones, too much protein will "kick you out of ketosis," blah, blah, blah. Basically, it's a low carb diet with a bunch of made-up rules and bad information about biology. Those rules aren't necessary for people to be in ketosis and burning fat for fuel. For that, all you need is a standard low-carb diet. This is a great explanation from Dr. Michael Eades (see Metabolism and Ketosis):
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If you keep the carbs low enough so that the liver still has to make some sugar, then you will be in fat-burning mode while maintaining your muscle mass, the best of all worlds. How low is low enough? Well, when the ketosis process is humming along nicely and the brain and other tissues have converted to ketones for fuel, the requirement for glucose drops to about 120-130 gm per day. If you keep your carbs below that at, say, 60 grams per day, you’re liver will have to produce at least 60-70 grams of glucose to make up the deficit, so you will generate ketones that entire time.
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So, keep your carbs low enough that you're losing weight, get sufficient protein, and eat enough fat so that you're not hungry.
The thing that is interesting to me that is new-er on the scene is time-restricted eating (TRE) and intermittent fasting (IF). Dr. Jason Fung is the most well-known, but there are other doctors and researchers who have studies and clinical information showing that it's very helpful for getting insulin and other health issues under control. There's good info here and Dr. Fung's website that might be worth exploring once you get back in a rhythm.
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