Similar to the gut microbiome, skin maintains its own bacterial balance. One type of bacteria known as P. Acnes lives deep within the hair follicles and is normally present in the outer skin layer in small amounts. However, during acne, concentrations of P. Acnes increase dramatically, causing inflammation that leads to whiteheads, pustules and cysts.
Allow me to affirm the benefits of LCHF DIETS as described in the article, with some suggestion and additions to it. Fats do clog arteries by the means of increasing the blood plasma aggregability, in other words it doesn’t increase the viscosity of blood but obstructs its rate of entrance within capillary vessels. But this is OK. not a problem, if it is continued for a reasonable period. However it is a big damaging clogging element, if the blood vessels are not giving sometime to heal. On the otherhand excessive carbs intake will finally be converted to visceral stored fat, and again this is absolutely OK, as long as this doesn’t continue fo ever, brcause it will start clogging body organs, like the liver, the pancreas, and the heart. However, if at a certain juncture, excessive carbs intake is disrupted, and a person alternates between LCHF & LFHC diets, this should periodically takes full advantage of each diet, and still give ample time to heal from its disadvantages… think about that. Nature usually forced all living beings to alternate between different categories of food depending on each season. And as a matter of fact, this is what body builders do. It’s called cyclic carbing….
The kilojoule-counter app MyFitnessPal helped me track how many carbohydrates I was consuming and kept my kilojoule intake in check. But the biggest challenge of this diet was the lack of variety – and the enticing allure of carbs at every turn. I was ready to throw in the towel on day four when a cafe owner refused to make me a bacon and egg roll without the roll. "What am I meant to eat?" I blubbered. In fact, studies in keto diets have found attrition rates are one of the highest challenges of the diet.
We began eating this way in January of 2016 and have lost over a combined 140 lbs (63 kg). We personally feel that this well-educated and well-balanced dietary approach to carbohydrate intolerance, with whole nutritious low carb foods, as optimal for us. The blog is intended to share our experience & to provide resources for what we’ve learned, & continue to learn, about Keto Macros.
Hi Megan, Sorry about that – there was an issue with that section and you should now see it in the FAQ above, explaining how it’s determined. The weight loss per week will depend on how much weight you have to lose, as weight loss happens more rapidly the more overweight you are. But in general, between 0.5 and 2 pounds loss per week is reasonable.
I have nothing against low-fat diets. However, I doubt that the emphasis on low-fat, low saturated fat, in particular, is based on good scientific evidence. Furthermore, I believe that the overemphasis on low-fat may have caused consumers and manufacturers to choose foods that may be potentially harmful and could have contributed to the so-called obesity epidemic and increased prevalence of type 2 diabetes.
First, you need to look at this a little differently. Most people, when trying to lose weight, aim for about 4-6 lbs. a month. Slow and steady is the best weight loss, no matter how you do it. Ten pounds in 2 months is pretty good. Yes, some people lose it faster. But we are all different. I’m the same as you. Even when I do Keto perfectly, the weight comes off painfully slow. But it does come off. The weight didn’t end up on our bodies overnight, and it won’t disappear overnight either. I know Keto is often promoted as this incredibly fast way to lose weight, and for some people, that happens. But for the rest of us, it’s no different than any other type of diet. You have to have patience. Your body needs time to adjust. You will have plateaus too. It’s totally normal. The ten pound mark is sort of when you can switch from knowing that you are losing water weight, to losing actual fat. So you’re in the right zone. The trick with Keto and slow fat loss is to not give up. It takes patience.
I have been following a fairly strict Keto diet for the last 4 months. 20g total carbs and have lost 17 lbs and feels so much better. Unfortunately, the way of eating has also given me out of control digestion problems, gas, bloating and serious runs. I am going to back off the Keto and add a few more carbs and hope it helps my tummy and that I can still lose a bit more weight. Another 10 would be perfect.
The most common side effect of the diet is constipation as a result of cutting out vital sources of fibre in the diet – fruits, vegetables, beans and grains. Lack of fibre can also increase the risk of bowel cancer and heart disease in the long term. I negated this by drinking lots of water, eating plenty of the high-fibre 'allowed' vegetables and taking a fibre supplement.
To provide the body with energy, you will increase the consumption of natural healthy fats. You will eat dairy fat, animal fat and plant-derived fat. You will avoid low-fat dairy products because they are usually rich in artificial sugar. Then slowly, later on, you start selectively adding carbohydrate to your diet, in the amount tolerated so that you will not start to gain weight again.
Jan – It takes a while for your body to become “fat adapted”. Every person is different, but my guess is that your body is probably still adjusting. I’m not a medical professional so please don’t take this as medical advice in any way. But I also had this issue and it turned out that I was going a little heavy on the coconut fat, which can be a stomach irritant in large doses. It’s okay to back off a bit to give your body that adjustment time. Increasing fats slowly over time can make things a lot easier. I know it’s tempting to dive in head first, but your body is telling you something, so you should definitely pay attention. Google “Fat adapted” for more info. I don’t know a lot about this. All I can share is my personal experience. For me, it was too much fat too quick as well as the type of fat I was using. It may be something totally different for you, so you’ll need to experiment to see what’s causing it. Keep in mind that a Keto eating plan is a tremendous change to the body from a mainstream eating plan. 6 weeks is not a lot of time. But if it persists, it’s probably best to keep in contact with your doctor on a regular basis. Kudos to your doctor for being open to this way of eating!
As the year comes to an end and the holiday indulgences just keep on coming (d*mn you, office cookie parties!), you may already be considering a weight-loss plan to try out for the New Year. One that's been around for years and likely isn't going anywhere? Cutting carbs. And then there's keto, the über-popular, high-fat extension of that. But if you're considering slashing those delicious carbohydrates at all, you might be wondering: What exactly makes keto different from low-carb diets in general? And really, who would win in a low-carb vs. keto face-off?