Please help. I was in ketosis for a month and got depressed and tired of worrying about it. So, I want to eat paleo still but do I HAVE to be in keto to lose weight? How do I find a balance between not starving myself of carbs but then not making enough ketones? For instance, I want to eat sweet potatoe sometimes, or maybe some fried green tomatoes occasionally. I maybe even want to eat a hot dog at the fair occasionally. I am totally convinced from reading GaryTaubes books that saturated fat is not bad, so how can I eat it and not be keto AND lose weight?
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I am going to buck the tide a bit here and say that first, you don't have to be in ketosis to lose weight, and that the only way to lose weight is to be in a calorie deficit. Now with that, it is much easier to do without the cravings that are associated with a higher carb diet, but some people do much better on paleo with a moderate carb, non ketosis diet. Focus on your health, meaning if you don't have energy without carbs, eat some. I normally recommend between 100-150g per day in carbs for most people, because it keeps them out of ketosis, yet is low enough to keep carb cravings at bay. For weightloss, up your protein also (which has to be limited in ketosis, due to gluconeogenesis) which will keep you feeling full longer, and try to avoid snacking. Don't force yourself to go hungry, but if you keep your fat moderate and protein high, you will not have a hard time keeping in a calorie deficit. Calories matter, but how different calories affect our bodies and metabolism matter more.
If you truly believe you are eating enough protein and fat, I would experiment with upping your carbs with things like sweet potato, butternut squash and maybe some fruit. I thought I had to be super low carb to lose weight and I felt like crap ALL THE TIME. The weight was coming off but not as fast as I thought it would. When I added back in those safe starches I actually started losing fat more quickly!
Don't listen to what you're told, find out for yourself. Some people do better with more carbs than others. I'm happy to say that I think I am one of them. Mind you, I try to stay under 100 grams most days but have found that I'm best around 90 grams---and I'm a 5'0 female. We are all different.
Since learning this the hard way, I feel kind of frustrated when some people preach that there is only one way. Be honest with yourself, experiment and find your OWN way with this. That's the real journey here.
I laugh a little when I say this, but don't binge. I laugh because I can't not binge on carbs. I'd really like to bring them home and divide them up in nice little servings and never ever ever eat a three pound bag of blueberries in one day again. But I can't.
But, if you can. Dr. Art Ayers has some advice:
Low starch and other simple sugars -- insulin and high blood glucose are inflammatory; so use complex polysaccharides (not starch); starch only in small portions (1/2 banana or one side of a hamburger bun) and preferably in unprocessed, less available forms, e.g. coarse ground or fat coated -- bread with butter; less than 30 gm in any meal, less is healthier, grains are frequently a problem -- gluten intolerance
30g of carbs a meal being the relevant part.
I think some other folks say under 50g.
I guess restricting amounts of fructose and refined carbs should be enough to let body heal. Once it is healthy it will shed of excessive fat itself.
What's wrong from my point of view is when people start with weight loss goal in mind, while goal number one should be health and higher energy levels.
During healing process according to Aajonas Vonderplanitz (primal diet) body weight can even increase, which is normal as fat provides body with space to keep toxins.