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Please, as someone who went down the keto rabbit hole 10 years ago, please don't do it unless you have a medical reason, aka diabetes.
Keto is not sustainable for you and in fact for the vast majority of people, it's not inherently healthier, the reason it works as with any other elimination diet, is that you remove a bunch of highly palatable calorie dense foods.
The hard truth that no one wants to hear is that the only way to lose weight long term is to change your lifestyle to one that you can stick to for the rest of your life, that means learning to eat nice balanced meals of veggies, carbs and proteins for 80-90% of your food.
Here is a video by RP on Keto https://youtu.be/yTSJuzE0XsA
Here is a great channel encouraging sustainable weightloss practices
https://youtube.com/@adamwrightfitness
Here is one with more use of the word cunt
https://youtube.com/shorts/A2VAufxYTuc
If you want recipes there is this guy for example
https://youtube.com/shorts/_iRKBfG5fdM
Keto is a fucking cult, get out while you can, unless you want to have diarrhea anytime you have pasta, or a beer, or anything with higher amount of carbs, your gut biome changes and you will not be able to properly digest it for a while, so no living your life and having a fun date night with your girl, it won't be fun in the evening.
I also encourage you to read Atomic Habits, it's not about weightloss, but it is really good about teaching you that small changes over a long period have big results, and that is what weight loss is, you can't rush it, it's a long process.
Also you want to consider picking up weight lifting as building and most importantly retaining muscle mass will do much more for your health than whatever keto cultist claim.
I think your comments are reasonably accurate generally, but I'd like to offer some context.
I have T2D (diabetes). You did mention I'm a special category in your comment. I've never been obese or consumed too much sugar, I just lost the genetic lottery. Eventually I will die from one or more of the myriad of complications caused by T2D. However between now and then keto will be a main stay of my management of T2D.
I agree that most people, including myself, just can't maintain a strict keto diet for more than several months.
As you alluded to, the way to lose weight is to run a calorie deficit. Either consume less or burn more.
In my opinion, keto inspires weight loss in several ways. Firstly you shed a heap of water weight in the first few weeks, instant results, you feel different, it inspires you to continue your weight loss journey. Secondly you're intently observing what you're eating, if it's your first time on a strict diet, might be your first time with a rigid meal plan, of course you're going to lose weight. Thirdly fat does make you feel satiated for longer - that is to say, it's easier to consume fewer calories because you feel less hungry.
That said, there are some real dangers - like consuming too much saturated fat. If keto requires you to consume ~100g of fat per day, then the only way to stay under the heart foundation's recommended maximal intake of saturated fat is to acquire every last gram of that fat from good quality olive oil (EVOO). In my own experience, after being on keto for several months you start to consume far too much saturated fat. If you're getting your calories from cream, cheese, and pork or beef, you're going to be consuming 4x or 5x the recommended maximums. Additionally, this can instil bad habits even once you discontinue keto, by promoting an attitude of "fat is actually good for you" which is not the whole story.
Finally, and this is just a personal opinion rather than fact, the "healthy food pyramid" with all that grain at the bottom is bullshit. Its borne of the fact that grain can be mass produced in most places and can be used to manufacture shelf stable products that don't require refrigeration. Legumes are a far superior source of carbohydrates.
My advice to a non-T2D person thinking about starting keto would be... it's a great way to challenge the way you think about food, but only attempt it for 3 months or so at a time.
Thank you for sharing!
Is the concern over fat consumption due to cardiovascular events?
https://www.dietdoctor.com/low-carb/skeptical-doctors
In your journey, have you seen biomarkers get worse while your doing 3 months of keto?
Yes, concerned about cardiovascular events.
For me personally, my lipid profile (cholesterol) doesn't move significantly when I'm on keto, but by HbA1c (T2D marker) improves dramatically, which makes the cholesterol less relevant.
I know there's some good science supporting a keto diet, particularly for people with my specific maladies. However, there's also a large well established body of good science indicating a strong link between the consumption of saturated fat and poor cardiovascular health.
Yes, absolutely true - in the context of a high carbohydrate diet with high insulin levels.
That is why i like to look at studies with endpoints of all cause mortality rather then just LDL as the study outcome.