Diet, page-216

"Over the long term, research shows the key driver of fat loss is a calorie deficit not the type of diet i.e. a keto diet with a calorie deficit of 1,000kcal a day is equally effective as a non-keto diet with a calorie deficit if 1,000kcal a day. That said some people find the keto diet easier to stick too - it can very hard to eat 5,000kcal of steak a day……"


thanks for that - your post lead me to read more about it -

I've not done keto much at all - I did do it strict just before xmas, for a short trial -- stopped a day or so before xmas day.


now - starting on 12 jan - I have begun keto - and, this time am measuring fat loss - via weight - I don't think I will be gaining muscle - and, I'm measuring ketones -

at this stage I'll measure ketones, twice daily - first up on rise and then ?? probably before going to bed.

I will also try to increase calorie deficit this time. There's so many factors - exercise yes - there's quite a difference in days if one strolls 10 km or walks briskly for 20 km when one is trying to hold down the calories for the day.

we shall see how I go. I am making sure that I go with ingesting 500 ml water before each main meal.

I find that I almost always fall into a meal regime where I don't need to eat a mid day meal - but, then, I want food or feel like I need food earlier than I would normally have a late arvo early evening meal - that's a management problem - and, I have a post last meal problem - I almost always 'want something' ----- partially solved by going to decaf plunger coffee with cream - that seems to shut up the desire thingy.

Early days yet - only went into ketosis yesterday - somewhere between 1200 and 1630 - a clear reading on the keytone strip - about 2 bars up - then, last night before bed- the colour on the stick rocketed up

this mornings reading on rise - was much lighter - but, still a clear reading.

thanks again