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You are having this doubt because you have not understand the foundation of LCHF/Keto/IF diet.

The calorie counting method of weight loss is obsolete now. That is because it has been discovered that all calories are not the same. A calorie from carb is not the same as calorie from protein or fat, surely not for your body. It is processed differently by the body. Read this post to understand how it works.

Here are some experiments with overeating LCHF vs HCHF.

Neat simple explanation Samurai clap:

You have mentioned the relation between the Triglycerides level and size of LDL protein. I have been taking the blood tests twice a year for last few years & based on the result outcome, modify the food intake. It clearly reflects on the following tests if dieting is practiced religiously.

My Triglycerides shot up in excess of 400 mg/dl once. Next 6 months, I cut the sugar intake (in all forms) drastically which reflected in Triglycerides fall to 150 mg/dl the following test. During the same period LDL has shot up to 150 mg/dl from 111 mg/dl. Does this mean there is a sharp increase of large fluffy LDL particles in a such a short cycle (6 months) (which is protective & welcome)

Sir, I have this doubt because LCHF, Keto, IF, Atkins, Paleo, weight watchers , south beach, detox, HCLF are all diet strategies that are based on the fundamental of limiting calories by cutting out a food group or watching portions or limiting the eating window. They may not explicitly mention this, but this is what they are based on.

And calorie counting is very much alive. All top nutrition gurus use it, all activity trackers use it, scientific researches on nutrition are still being done based on calories. It has been established through numerous scientific studies that in case of calories remaining the same, there is no significant difference between a low carb or a low fat diet in terms of fat loss.

Yes, in case of an obese person, he or she may start his/her fat loss journey without counting calories and simply eating better and lose a few kgs. However to ensure that most of this weight loss comes from fat loss while preserving muscle we would need to see how much protein is being eaten which means counting calories.

Also, the post that you linked for me to understand the concept of all calories not being equal, says
1. All carbohydrates are rapidly digested and turn into glucose which is not true. Complex carbohydrates don't digest rapidly and release glucose in a slow steady manner.

2. Dietary fats are required for absorption of vitamins and protein. Egg whites are useless if not paired with egg yolks. This again is false. Protein is digested and absorbed independently and doesn't depend on dietary fat. Protein from egg whites is very well digested and absorbed by our body even in the absence of egg yolks.

3. Eating fruits/carbs is bad. False. Carbs are the primary fuel that our brain uses to function. They have a lot of micronutrients which are required by our body. Eating processed sugary carbs is bad and leads to weight gain when eaten in excess.

4. People who eat carbs and workout don't lose fat. False. Going by that logic a person who eats 1500 calories from carbs but burns 2000 calories in a day shouldn't lose fat which is again not true. There are numerous examples where people have gone on highly processed carbs diet like ice cream diet, pizza diet, twinkies diet, taco diet and lost 20-30 pounds of weight.
People who eat more calories than they burn don't lose fat.

Overall fat loss doesn't result from not having any carbs before your workout. You can very well eat even 100 grams of carbs before a workout and still lose fat everyday if your overvall calories in a day are under control.

5. What has been referred to as runner's high in the post is actually what is called "hitting the wall" which is when after long endurance activity your body runs of glucose and stored glycogen and shifts to mobilizing bodyfat to be used as a fuel.

Runner's high refers to the high felt during or after a run because of release of endorphins and endocannabinoids which make.

Now regarding the experiment of eating a caloric surplus in LCHF diet. This guy who made the claim ate about 5800 calories for 21 days.
• Was this a controlled clinical study? No.
• Was there anyone who ensured that this guy was actually eating 5800 calories. No.
• Did anyone check what was his metabolic rate and how much of a calorie surplus was he actually in. No.
• Going LCHF/keto can result in a water weight loss of 1-4kgs in the first few days depending on your diet and water intake. Was this factored in while claiming that the fat gain was only 1.7kgs? No
• The number of subjects for this experiment, n=1.

This guy Sam Feltham ran a weight loss business and sold detox cleanses to lose weight at the time of this experiment. All of us get texts daily on our phone from weight loss businesses who claim to help us lose 8-10kgs without any diet and exercise and we all know the truth.

Even if we consider some difference in calories because of the inefficiency in gluconeogenesis which is conversion of fats to glucose , the difference is not large enough to conclude that surplus calories coming from fat leads to minimal/no fat gain.

My idea of writing all this is not to claim that LCHF/Keto/ IF don't work or are inferior to a diet that's moderately high in carbs as far as fat loss is concerned. It's simply to state that being in a calorie deficit is still the golden rule when it comes to weight loss/fat loss and all diet strategies work if you adhere to them. If you eat the same quantity of food over 5-7 meals that you would eat in an IF window, there will be no significant difference between how much fat you lose.

Take a look at your HDL numbers also, it should have gone up. The story about LDL is a little complex and its still under lot of research. There are few studies which points that there is no direct co-relation of LDL cholesterol with heart disease. Now experts are even questioning the standard cholesterol benchmarks. https://www.pharmaceutical-journal.c...irstPass=false
For further information you can refer to this article published in dietdoctor https://www.dietdoctor.com/guide-hig...erol-keto-diet KetoDiet Blog: High cholesterol on a keto diet – Should you be concerned?

No there is not a much of difference in HDL, but very slight increase in numbers

Having a 16 hr window IF is tough given the work timings...hence I have cut down (almost) to two time meal a day. Should be interesting to read response for the above as more the discussions more the clarity

Its just that you are stirring it up a little late in the thread :) After going through lots of videos and literature, the blame is on insulin. With prolonged fasting, your insulin goes low. If you are having 5-7 meals, insulin will be high or at consistent levels.
We need to create the 'absence of insulin' condition.

This is again for normal people with normal lifestyle. If you are an extremely active person, you dont need all this.
https://www.youtube.com/watch?v=VWtaLLjJzn4

Yes Sir, I seem to have joined the party very late :) Never knew such a thread existed on Tbhp.

And yes, insulin does work as a sugar storage hormone, filling up liver and muscles first and then the remaining is stored as fat into the fat cells. However this fat storage doesn't necessarily mean weight gain. Our body is in a constant state of fat oxidation and fat storage. If we store more fat than we oxidise we gain weight, if we oxidise more fat than we store we lose weight.

Here is a clinical study done on 600+ normal individuals, both men and women over a period of 1 year.
https://examine.com/nutrition/low-fa...r-weight-loss/

Idea of calorie counting is not flawed. The point to look at:

- If you are not slogging out the calories that you take, you will go up in weight.
- When you get the calorie in, body tends to store fat more compared to carbs based input. It expenses carbs out first and then to comes fat, if you need some more.

So in case if you have excess fat in the body, carb based input still even if on a calorie deficit may not propel, the residual fat to burn (or be the primary source of fuel in order for it to burn). It would try to push-up your craving for carbs.

If you dont have excess fat in your body, you can continue to remain fit and healthy if you find your means to calorie balance as well. No one is discounting that part. But for most people it does not happen. Lifestyles tend to become sedentary. And hence the need to switch the energy source mechanisms to enable fat loss and thus control weight. That can be controlled by pushing carb intake down and fat intake up. IF also helps aid this in the same way. Fasting also helps with some body functions.

Another important benefit with IF is Autophagy. Besides aiding weight loss it has many other health benefits (HGH, improved brain function etc.). I happened to read this today which seems very promising with regard to its benefits for other grave diseases too


https://www.sciencedaily.com/release...0123131706.htm

• You don't go up in weight because you're not slogging out calories with physical activities, but because you're eating more calories that your body can find use for.
• If a sedentary individual who doesn't engage in any physical activity other than going to office or market etc. burns approx 2000 calories a day and eats 2000 calories a day which come moderate consumption of carbs, fats and protein, will he gain weight? No.
  
• Insulin storing fat in you body does not mean that you will gain weight. Because this same fat that gets stored in the body is also mobilized to be used as fuel between meals and also when you sleep at night. You will gain weight if the rate of fat storage is more than fat mobilization to be used as fuel.
  
• Energy source mechanisms will again depend on how much you're eating, not on what percentage of carbs and fats your eating. In my previous post I have shared a clinical study of just that with 600 normal subjects. So assuming that you will be burning stored bodyfat just because you are not eating carbs is wrong. Our body can store excess dietary fats as body fats . That's how people gain weight/ add muscle on a keto diet.
  
• Calorie balance will always remain supreme no matter what diet you follow.
  
• All diets work for weight loss as long as the calories are controlled.

What you choose to follow is a personal preference.

You guys can discuss the science of calories. I'll make it simpler for newbies such as me :D

- You have to eat right, whether high calories or low.

- Eat till you're full or in the whereabouts. You can't overeat, no matter how many calories the food items have individually.

Follow these and weight loss or maintenance is a walk in the park. It takes a lot of time to get into the "rhythm" of LCHF, but once you do, maintenance is very easy. Since well over a year, I'm hovering between 72 - 74, no matter how much I go out / holiday / party:

Still waiting for your simple guide [like the car one https://www.team-bhp.com/forum/techn...an-shiny.html]

How much is your height? I was somewhere between 95-97, got back to 82 and now hover between 82-84, trying to go below 80, but maybe not trying enough.

I start very nicely in the morning, fruits, sauted vegetables, grilled chicken/fish, but by evening, I tend to eat [almost] whatever I come through. Appears, will have to eat an early dinner comprising of fruits/vegetables or eggs etc.

When you hit a plateau, try something new - like intermittent fasting, to give that extra push to your body.

Would suggest avoiding anything that isn't natural.

Sorry man, but it'll happen only when there is a break from Official Reviews.

~5'10"

Sorry, saw your post now. I eat things made from jaggery/honey. Sugar free things might damage your kidneys in the long run, few doctors were discussing over it. Artificial sugar has aspartame, which is not good to have in the long run.