<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Assuming 100 g. of CHO/day as the maximum for entering a ketogenic state.</div>
This is generally true for non-endurance athletes but research has shown cyclists being in ketosis with well over 100g of carbs per day
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">LC diet is less in satiety than KD?</div>
It depends on the individual, but generally this seems to be true. For those who DO get the increased satiety of a ketogenic diet. Some people don't, and you will have to test it out to see. Personally, It's day and night for me. A low carb diet is way more satiating than even a moderate carb diet, and a high fat ketogenic diet, with minimal carbs is even more satiating than low carbs, FOR ME and many others.
Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum 1,2,3
Alexandra M Johnstone, Graham W Horgan, Sandra D Murison, David M Bremner and Gerald E Lobley
1 From the Division of Obesity and Metabolic Health (AMJ, SDM, DMB, and GEL) and Biomathematics and Statistics Scotland (GWH), Rowett Research Institute, Aberdeen, United Kingdom
Background: Altering the macronutrient composition of the diet influences hunger and satiety. Studies have compared high- and low-protein diets, but there are few data on carbohydrate content and ketosis on motivation to eat and ad libitum intake.
Objective: We aimed to compare the hunger, appetite, and weight-loss responses to a high-protein, low-carbohydrate [(LC) ketogenic] and those to a high-protein, medium-carbohydrate [(MC) nonketogenic] diet in obese men feeding ad libitum.
Design: Seventeen obese men were studied in a residential trial; food was provided daily. Subjects were offered 2 high-protein (30% of energy) ad libitum diets, each for a 4-wk period—an LC (4% carbohydrate) ketogenic diet and an MC (35% carbohydrate) diet—randomized in a crossover design. Body weight was measured daily, and ketosis was monitored by analysis of plasma and urine samples. Hunger was assessed by using a computerized visual analogue system.
Results: Ad libitum energy intakes were lower with the LC diet than with the MC diet [P = 0.02; SE of the difference (SED): 0.27] at 7.25 and 7.95 MJ/d, respectively. Over the 4-wk period, hunger was significantly lower (P = 0.014; SED: 1.76) and weight loss was significantly greater (P = 0.006; SED: 0.62) with the LC diet (6.34 kg) than with the MC diet (4.35 kg). The LC diet induced ketosis with mean 3-hydroxybutyrate concentrations of 1.52 mmol/L in plasma (P = 0.036 from baseline; SED: 0.62) and 2.99 mmol/L in urine (P < 0.001 from baseline; SED: 0.36).
Conclusion: In the short term, high-protein, low-carbohydrate ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate nonketogenic diets.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">LC diet is less for energy, due to the body still running on
carbs that aren't really there?</div>
No. The body doesn't work this way. It's not an on/off switch where the body is either a sugar-burner or fat-burner. It's a continuum. Most of the body runs on a reverse randle cycle, where carbohydrate availability will determine fuel utilization. The reduction or removal of carbohydrates increase fat utilization, but increasing dietary fat has little effect on increasing fat utilization.
So a low carb diet is providing less glucose than the brain needs. The brain isn't gonna burn glucose that isn't available, it's going to get its energy from ketones, which the liver makes from fats, the glycerol of fatty acids (provides a small amount of glucose), and the oxidation of amino acids, which can be converted to glucose via gluconeogenesis.
Most of the body can use fat and ketones as an energy source, but the brain, red blood cells, and kidneys will ALWAYS need some glucose, as carbs are lowered, the needs go down. The brain generally needs 120g of glucose a day, as carbs get lower, ketones make up the difference. Less carbs, more ketones for fuel. Regardless of carb intake, the brain WILL get its energy needs. Some people feel great on low carbs NOT being in ketosis, others do not. It just depends and it takes more than a few days for most people to adapt. True adaptation to a ketogenic diet takes about a full month of strait ketosis.
If you want to test if a rise in ketones will increase satiety, which some research suggests it does and others suggest it doesn't. Buy some PURE MCT (medium chain triglyceride) oil. Make sure it isn't twinlabs, as that has sugar. NOW BRAND makes a good one. Or pick up some extra virgin coconut oil and add a tablespoon to each meal. Coconut oil is 50% mct's, and MCT's go directly to the liver to produce ketones, more efficiently and quickly than all other fats.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">KD more difficult to shop for/ variety?</div>
Cheap and easy, as Martin mentioned, some butchers will give the fatty scraps of meat away. And any fatty, cheap meats will do. Pork, chuck steak, 75% ground beef, ground lamb, turkey thighes, sardines, canned salmon (mmm) whole eggs are still relatively cheap, frozen veggies and you're set.
