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Originally Posted by inavalan
Gem,
we probably learned from different sources, and although we agree on many aspects, we differ in some too.
A quick search yielded this link: https://articles.mercola.com/ketogenic-diet.aspxThe ideal protein intake should be one-half gram per pound (or 1 gram per kilogram) of lean body mass per day. This will help you maintain enough muscle mass without triggering your mTOR. Excess protein can stimulate this pathway, which may increase your risk of cancer. also: reducing carbohydrate consumption can reduce hunger symptoms. In one study, participants who were given a low-carbohydrate diet had reduced appetites, helping them lose weight easier. &: Ideally, your keto carb limit should be kept to under 50 grams a day, or 4 to 10 percent of your daily calories. This will help you transition to burning fat for fuel. The following amounts can be effective for most people: - 70 percent healthy fats
- 25 percent high-quality protein
- 5 percent carbohydrates
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I'm familiar with the strict ketogenic diet (you describe here), and in fact, it is an effective approach to morbid obesity where the main or only objective is rapid reduction of adipose fat. It is also true however, that people who undertake this approach lose muscle mass along with fat. There have been so many studies that have established this fact.
The protein recommendation prescribed is a bare minimum, so saying it
helps to preserve muscle mass isn't untrue, but people do lose muscle mass on this diet.
All foods stimulate an insulin response, but carbs and protein stimulate it most, with refined sugars being the most stimulating, severe carb restriction along with reserving protein intake of course reduces insulin stimulation. The link between insulin and fat storage (along with 'switching off fat burning') is often used by proponents of keto diets, but it doesn't work in the way that they say it does. Insulin is critical to muscle glycogen storage, which is the primary energy source for exercise, and hence muscle preservation/growth. Basically a ketogenic diet makes people less energetic, and is certainly not optimum for exercise protocols. Hence, people with a condition of morbid obesity could be best served in the short term by the strict keto diet, and many doctors take that approach, but it's not optimum as a lifestyle that includes balanced nutrition.
However, a low carb diet (like 75-100g as a loose average) a day would be a sustainable approach provided enough fat makes up the total calories. Alternatively, a low fat/higher carb diet could be equally effective, and indeed, more effective for those who also undertake exercise activity. At that stage it is no longer a medical intervention and fat/carb balance is best regulated according to the type of food individuals most enjoy.