re: Low carb diet, does it work?

1800 calorie diet and cardio 25 minutes a day works better.

It works because you are restricting calories. It's not magic. But even "lazy keto" works for most. Because many people are ingesting a ton of empty calories without realizing it.

When you pay attention to everything you eat you can lose weight. Keto works because unless you are eating a ribeye for breakfast, lunch, and dinner, you are eating less and satiated.

I think Dom, Kirk, Peter all know one another.

Peter was one of the first civilians to trial exogenous ketones (from Dom)

Paleo baw

Another uncomfortable rabbit hole to explore

Some researchers call this type 3 diabetes (of the brain)

LINK

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Large-Scale Review Identifies Pathways Linking Diabetes and Alzheimer’s Disease

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Do it with intermittent fasting. You'll look like me in a few years with hard work and a LOT of determination.

Another reason why nutrient dense food matter (along with vitamin supplementation when needed). His lab puts out very good research.

LINK

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Low micronutrient intake may accelerate the degenerative diseases of aging through allocation of scarce micronutrients by triage

Bruce N. Ames* Nutrition and Metabolism Center, Children’s Hospital of Oakland Research Institute, 5700 Martin Luther King Jr. Way, Oakland, CA 94609 Contributed by Bruce N. Ames, October 6, 2006 (sent for review September 20, 2006)

Inadequate dietary intakes of vitamins and minerals are widespread, most likely due to excessive consumption of energy-rich, micro- nutrient-poor, refined food. Inadequate intakes may result in chronic metabolic disruption, including mitochondrial decay. Deficien- cies in many micronutrients cause DNA damage, such as chromosome breaks, in cultured human cells or in vivo. Some of these defi- ciencies also cause mitochondrial decay with oxidant leakage and cellular aging and are associated with late onset diseases such as cancer. I propose DNA damage and late onset disease are consequences of a triage allocation response to micronutrient scarcity. Epi- sodic shortages of micronutrients were common during evolution. Natural selection favors short-term survival at the expense of long-term health. I hypothesize that short-term survival was achieved by allocating scarce micronutrients by triage, in part through an adjustment of the binding affinity of proteins for required micronutrients. If this hypothesis is correct, micronutrient deficiencies that trigger the triage response would accelerate cancer, aging, and neural decay but would leave critical metabolic functions, such as ATP production, intact. Evidence that micronutrient malnutrition increases late onset diseases, such as cancer, is discussed. A mul- tivitamin-mineral supplement is one low-cost way to ensure intake of the Recommended Dietary Allowance of micronutrients throughout life

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Awesome, I need to mark these sites. I'll look into it tomorrow if I find time.

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Who ever says it's not healthy or sustainable is a total brosciencer

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I have no idea if it's unhealthy, but I will say that these diets make it seem as though carbs are the devil. They aren't at all. They are great sources of energy. Problem is, we have been a society that packs our faces with them, then sits on the couch. Yes, that makes them bad. But you know what else will trigger your metabolism to burn fat, going for a jog. You don't have to deprive yourself of a major food group. I think people refer to the sustainability in reference to the overwhelming statistics of people who rebound back into their old ways. It's way easier to change your lifestyle with a balanced healthy diet and an active lifestyle who can yield the same results. Again, this is for most people and yes some will still get great results with the low carb diet.

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That is why I recently added weight training. Now I'm desperately trying to overeat because I want to put on muscle, but it is dang hard.

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My 2cents:

Add back well sourced carbs (potato, rice) on training days. If you wanted to get technical you could use a glucometer at 1 and 2 hours post ingestion to determine your personalized glucose tolerance test (technique/protocol described in the book strong medicine by chris hardy). Even Attia has relaxed his strict keto stance (but is now wearing an implanted glucometer ). I like the metabolic flexibility approach with well timed, high quality carbs

Keep your training volume low (2 to 3 days/week) but intense/short sessions. Think multi-joint movements with progressive strength gains on a few movements (the 531 plan that lsu777 has posted is a great program for this)

LINK
There are also 531 apps that make tracking things easy

Keep overall stress down. If stressing over gains, the body will not invest in laying down more metabolically expensive tissue (muscle). Relax, dial in nutrition and sleep. When stressed/sick, take a few days away from training. Good luck.