Navigating the Maze of Facebook Keto Groups

I really want to make some sort of map or list of questions that shows the groups and their “pet peeves”. The sorts of things include:

  1. Is taking Insulin good? Bernstein people say yes because their goal is lowest blood sugars. Keto people say no because they believe that more Insulin is more Insulin Resistance which is the root cause.
  2. Protein macros. Ketogains folks believe in 2-3 times the protein of most other keto groups. Other keto groups focus on the Insulin response of the body to protein. Too much protein although it doesn’t immediately raise the blood sugar does have a significant Insulin response so they keep it low. (Fung vs Finney/Volek).
  3. Exercise or not? Many keto groups say don’t exercise and point to the studies which show that diet plus exercise doesn’t lose any more weight than diet alone. Other groups are all about exercise and point to their physiques as evidence (and some are spectacular). They argue it is more about fitness than weight.
  4. Fasting. Most keto groups are starting to catch onto fasting. Some are not.
  5. What constitutes fasting? One group has a very, very specific list of things that you can consume while fasting and specifically excludes things like dry fasting.
  6. I think for the most part that the keto community agrees with the 20 grams or less of carbs a day but there may be differences with subtracting fiber when calculating. Certainly some have flexibility when it comes to additional vegetables.
  7. Artificial sweetners. Again various opinions on their positive and negative values.
    There are probably a lot more dimensions to this but those are the ones that come to mind.The best piece of advise I can give anyone is to read the pinned post when you join a Keto Facebook group. Most groups will ask you to do that and if you don’t agree with the pinned post don’t make it your personal mission to convert the group to your point of view. Just leave the group.

Only Three Things in What We Eat – Macros 101

There are only three things in what we eat; carbohydrates, protein and fat*. Each of the three have a different effect on the glucose level in our blood (Blood Sugar level). The effect is shown in the following graph.

  • Carbs spike blood sugars to high levels for a short time.
  • Proteins don’t spike blood sugar as high but they are around for a longer time.
  • Fat has the least amount of spike to blood sugar but they have a very long active time.

The curve shows why LCHF works for most people. If you reduce eating carbs and replace them with fat you greatly lower your glucose load and your insulin in the process.

*There is a 4th thing – alcohol. The body burns alcohol quite nicely. In fact, it burns alcohol before anything else (sorta).

Protein-Sparing Modified Fast (PSMF) Weight Loss Studies

Here are some of the scientific studies concerning Protein Sparing Modified Fasts (PSMF) and high protein diets.

PSMF Diets

Muscle Protein Synthesis

Studies on Protein and Diabetes

Protein as a Macronutrient and Protein Requirements