The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
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Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
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Updates to let us know how you are doing. This provides valuable feedback on past advice / encouragement and will hopefully make people feel a little more motivated to follow through. If you want to be reminded to post your update, see the post titled 'update reminders', below.
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Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.
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Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).
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Glad you found something that works for you. Do you think it's something that you would stick with long term, or perhaps cycle on and off of? My, not very researched, impression was that the main criticisms low carb is that people tend to rebound. I will say this is true of basically all diets, so is not particularly convincing to me.
I do think there are plenty of, at least decent quality, studies showing carbohydrates are necessary for peak athletic performance. This seems to be backed up by what high level competitors actually do. Though I would imagine if you were in a situation where it mattered you would be tracking macros anyway, so the convenience of keto would be less of a factor.
The data is mixed. An n=1 overfeeding study showed Keto as the clear winner
another overfeeding study showed high carbs as the winner. what to make of this, who knows.
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I plan on cycling off. But it's nice to have this in my tool kit. Previous dieting was effective but felt like torture. I'll probably do keto from time to time to keep my weight and BF% below a target level.
One point I'll make is that "yo-yo dieting" is bad when people use high-carb, low-protein diets. These diets cause large decreases in muscle mass. This puts the dieter in a bad metabolic state when they stop dieting. Having less muscle mass, they burn fewer calories, and are likely to return to a higher weight than before.
Dieting with adequate protein, and with resistance training, will help me lose weight with a minimum of muscle loss.
As a weekend warrior type sportsball athlete, this is something I've noticed. While people can do endurance activities in a state of ketosis, explosive movements tend to suffer. Adequate electrolytes help, and I've also started supplementing with creatine which promises benefits as well. Some suggest consuming a small amount of carbs (5-15 grams) before activities that require explosive movements such as sprinting.
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