I was not contradicting, I was saying you can do a keto lifestyle change and still control your cortisol levels. Also the article did not say Keto clearly raises cortisol levels. Some people cannot handle the change or do it too drastically. The fault therein lies with person not the change in lifestyle. As the article states: Research has indicated that a ketogenic diet raises the stress hormone cortisol to increase energy levels in the face of reduced carbohydrate availability. However, it is still up for debate whether this increase in cortisol is harmful or innocuous. Nonetheless, I recommend taking extra care to manage your stress while on a ketogenic diet. Getting plenty of sleep, exercising, and engaging in a regular stress-reduction practice can help you keep your baseline stress levels low and reduce the potential for chronically elevated cortisol. People who have not done Keto usually don't understand the adjustment period and how you feel afterwards. As I, @destriero and maybe @Baron and anyone else can attest, there is an adjustment different for every person from a few days to a few weeks but when it kicks in, it feels great. It is not for everyone and I don't force it on anyone, but do feel the need to discuss since the current fad market spreads such falsehoods on it rather than reading the science. I did not see the research cited to read on links between keto and cortisol and the author claim it is up for debate, but any change can put an initial strain on your body. I bet research shows that beginning a new workout regiment can raise the stress hormone cortisol due to new strain on the system. And since the counter is simply getting more sleep and under taking stress reducing practices shows the change is not truly structural but merely a temporary adjustment. All people go through adjustments when changing their lifestyle form quitting smoking to eating healthier to starting to exercise. It makes sense.
Keto is great if you can stomach broccoli. I, alas, cannot. After a week or two you actually have to force yourself to eat--you're simply not hungry as ketones are released. The more fat you have the easier the diet is to maintain. You just need to introduce green leafy shit which I generally refuse to eat w/o juicing. Most people who fail keto are either bored with the diet choices, fail to accurately account for carbs or ingest too much protein.
I'll add that cravings are nonexistent UNLESS you're confronted with the smells. Bread baking is the absolute worst. I did the first 36 hours fasting without a hitch. It was a bit uncomfortable at the 18 hour mark and again at bedtime, but I didn't eat until 8am this morning (sweet & sour chicken). At 1,400 kcals at 4pm.
I actually have no problem with Brussels Sprouts, Cauliflower, Broccoli, Kale or Cabbage so when I dive in, that helps out a lot (this morning was Kale, egg and cheese omelette). But many people have problem shooting those down the gullet. It then makes it harder to get your veggies. The other thing that helps, plus it is mandatory if you are doing this, is drinking a ton of water. Since today is my second day back on and I had indoor soccer last night, I am peeing like a pregnant woman. What really helps me is the MyFitnessPal app. it is on my phone and I record eveything and its database is really big. I can then track Carbs, Fiber, Protein and Fat and set daily targets. Keeping track is best way to get a sense of where you are during the day and how much of X you have eaten, plus water.
Well as I said I had 6 weeks of travel and I fell off hard as I was subjected to Southern BBQ, New Orleans food,social drinking plus peer pressured into desserts and then it just kept on going haha. I decided to let it keep it going through Thanksgiving so I could enjoy and now starting again. I would rather do it now than wait until after the New year. But when I am into it, I agree the cravings really go away. We go to an amazing Italian stone fireplace pizza place and I just don't want to eat it (I had a small pie last Sunday to say goodbye properly) or all the bread put on the table. BIGGEST HURDLE? Craving something sweet after eating a good meal out. I can easily have fish/steak and vegetables but then you just crave something sweet and that is hard to shut off at times but I feel better not doing it. Xmas is not as big a temptation for me since I travel overseas and it is mostly Turkey and Ham for the holidays and then I just have to limit the rice and platanos. Shitty fruitcakes and sugary cookies are easy for me to avoid with the occasional rum punch.
I have not been able to try the IF due to schedule/stress but I am looking into it over the holidays to jump start me at times.
I wonder if people who consciously and substantially limit their good carb intake are more prone to binge out on bad carbs. Kind of like the proverbial preacher's daughter who rebels against her restrictive religious upbringing. What do you think?