你在reta期间使用的饮食方法是什么？

[sheilarae74]

I was keto for about 9 months before I started reta, but I added some carbs back when I started because I heard it works better when you eat carbs. Now I try to get less than 100g a day and I avoid food with regular sugar completely. I try to keep my daily calories below 1700 a day but oftentimes I mess that up. I do struggle getting enough protein and liquids per day, as I have never been a breakfast eater. I usually don't eat until after 6:30 besides my protein/collagen shake at 1:30. I been losing about 1-2lbs a week since I started reta.

 

[anhydrous]

My experience pretty much mirrors MFGamesta's. Before reta I was eating anything and everything, around 3000-5000 calories a day. Now I have to force myself to hit 1000-1500.

 

[BNLFL]

Seems like low carb is the way to go apparently. I’m actually a bit surprised because I thought with the suppression of hunger one would do a more “diverse and varied” diet like just a normal diet but in a constant deficit.

It should say, reduced carbs. Trust me, we still get them. Just not potatoes, pasta, white bread and similar. We get our protein, and plenty. Portion size due to appetite suppression is wild. I just started 6mg on Friday, and it's really kicked in. Almost seemed to become way less after 5 weeks of 4mg.

 

[Habibibi]

Hey, I’m about to start my first reta cycle so I’m looking to learn more about what works and what don’t.

I have usually done a 60-72 (about 3 days) hour fast to lose weight/fat. I’m able to do this maybe once every two months or so. But every time it’s extremely difficult due to the immense mental pressure to eat and the physical hunger pangs.

I’m wondering if it would be advisable to do these 3 days fast on reta? Maybe once every two weeks and otherwise eating on a mild 200-300 kcal deficit?

But more importantly, what worked for you? Or what have you heard worked for people in general on reta to lose weight consistently?

Be careful fasting on retatrutide, and be careful about keto diets. There is a warning on later trials to participants about keto diets and possible low blood sugar.

 

[morti]

Seems like low carb is the way to go apparently. I’m actually a bit surprised because I thought with the suppression of hunger one would do a more “diverse and varied” diet like just a normal diet but in a constant deficit.

Yeah that’s why I was sharing to see if someone has done something similar. I was thinking that your muscle retaining hormones like hgh are at top during fasting so it would be preferable to constant deficit… Thanks for the tip about dairy and cream based sources. But why?

Yeah I’m definitely gonna eat “healthy” lol. No way I’m gonna use reta to suppress hunger and then go eat trash. That would be such a waste. I already eat 80% clean (I love bagged chips which I eat daily as “desert”) so it should be easy to just keep doing that but removing all processed and “bad” food.

The chances of me getting diarrhoea after consuming dairy/cream based foods like an alfredo pasta has been 100% so far.

 

[JustMakeItHappen]

Low carb is an absolute game changer for me. It makes fasting easier too. I would say basically anything to keep your blood sugar as stable as possible works synergistically with glp1's

Hey bro

Do you try and stay under a certain amount of carbs daily ? If so how many ?

I’m fairly onto it with training and calorie counting but my carbs are standard. Let me know please

 

[yrrdead]

Wow, this thread is a bit much. Optimization trap.

GLP1's make reducing calories a breeze and you want to make it as difficult as possible. I would never tell anyone to do any of these things.

Track what you eat, track your weight. Run a deficit. Take your shots.

No need to build a better mousetrap. You are literally injecting the best mousetrap ever invented and you want to "improve" it....... Don't feel guilty for it being easy. It isn't cheating , this isn't a moral question in the first place.

 

[TheEngineer]

Costco one stop shop.

Land, sea and air:

Frozen Kirkland boneless skinless breasts, filet removed.

Frozen Atlantic Cod.

Ground beef.

Veggies (emphasizing on root veggies as I'm a believer in genetic diets and me being a purebred European)

Frozen "Pura Vida" Veggies. They have a root vegetable blend and a broccoli, zucchini, etc... blend.

Ingredients are IMMACULATE.

Frozen root veggies on bottom, cooked protein on top. In the fridge it goes.

Other frozen veggies blend gets mixed with rice and protein on top.

Prep is a joke. Been eating like a robot, eyeballing my macros and have had PHENOMENAL results.

 

[longestyards]

I've been on reta for 4 weeks. Before reta, I was a sugar/candy/junk food fiend & hardly ever wanted salads with dinner. In these 4 weeks, I haven't eaten or wanted any candy/junk & actually choose to eat healthier meals, more protein & salad with most dinners. I also drink a Powerade every morning for electrolytes.

It is truly amazing. Just wait until you start reta & your palate/appetite will hopefully change too. I initially bought one vial but have already bought 2 kits to make sure I'll have maintenance doses for awhile after I reach my goal.

Can’t wait! I got one kit on the way. hopefully it gets through customs!

 

[miss-sanne]

I eat everything, just not so much, but a lot of protein, some healthy fats and complex carbs.

I don't care for electrolyte drinks, I don't think, it's needed.

I had a problem with sugar cravings on 8 mg, geez it was hell. I couldn't stay away from the sugar, but still losing weight. (I just don't eat a lot).

Down to 6 mg again, and sugar cravings gone again.

There is no need to be on a 'special diet' on reta, reta will do her job, yes I think it's a woman, it's a Kinder egg surprise. ;-) ( but get your protein. )

 

[WholesomeApril]

我没有遵循任何特定的饮食计划。我只是少吃了一些，自然而然地选择了更健康的食物。我的确注重摄入更多蛋白质和补充电解质。

 

[Zydeceltico]

嗨，我即将开始我的第一个瑞塔疗程，所以我想了解一下哪些方法有效，哪些无效。

或者，你听说过哪些方法对服用瑞塔的人有效，可以帮助他们持续减肥吗？

我发现，对我来说最有效的饮食方式是用健康食物代替垃圾食品（我当然知道其中的区别），同时保持耐心，善待自己，并且为自己能够有意识地关注和照顾自己而感到自豪，因为我确实值得拥有这一切。

具体细节可能会随时改变。

 

[retarequired]

嘿兄弟

你每天会控制碳水摄入量吗？如果会的话，具体是多少？

我训练和计算卡路里都比较注意，但碳水摄入量是固定的。请告诉我一下

你好！这取决于你的目标。如果你想进入完全酮症状态，建议每天摄入碳水化合物低于 20 至 50 克，具体数值取决于你的活动水平和当前的胰岛素敏感性/抵抗情况。我个人每天摄入低于 30 克，我认为这对大多数人都适用。

如果你不想摄入这么低的碳水化合物，或者目前还不想摄入这么多，那么减少碳水化合物的摄入量、改变碳水化合物的种类，并确保在膳食中添加其他营养成分，例如脂肪、纤维和蛋白质，都可以通过减缓胃排空来帮助稳定血糖，从而提高胰岛素敏感性并减少饥饿感。尽量选择血糖生成指数（GI，一种衡量碳水化合物升高血糖速度的指标）较低的碳水化合物。GLP

-1 类药物的作用机制与低碳水或生酮饮食非常相似，但程度有所不同。我认为最好是配合药物的治疗，而不是与之对抗，这有助于你在停药后养成更好的饮食习惯。

如果您还有其他问题，请随时提出！

 

[tubby]

Hi! It depends on your goal. If you want to go into full ketosis it's recommended to stay below 20 to 50 g/day, depending on your activity level and current insulin sensitivity/resistance. I just stick below 30 grams and I think that works for most people.

If you don't want to go that low or not yet, just lowering the amount of carbs you eat, changing the type of carbs, and making sure to add other things to the meal like fats, fiber, and protein, can help keep your blood sugar more stable by slowing gastric emptying, which in turn helps increase insulin sensitivity and decrease hunger. Try to aim for carbohydrates that are lower on the glycemic index (a scale that rates how quickly carbohydrate sources raise blood sugar levels).

GLP1 medicines mechanisms are very similar to what happens when you go low(er) carb or keto, but degrees vary. I think it's good to try to work with the medication instead of against it, and it helps build better habits for when you go off the drug.

If you have any more questions feel free to ask!

Do you track your ketone levels? It's not really needed, but it can be a fun curiosity for those trying to understand their own bodies better.

From experience I can tell you that the conditions for entering or remaining in ketosis are highly dependent on the current state of your body. At a BMI closer to 30 I might have to cut carbs out of my diet entirely for 72 hours (or fast for 48 hours) to get in the range of 1 mM BHB. A certain degree of protein restriction is often necessary too, as a strict (high protein) carnivore diet only had me ~0.3 mM BHB when I would wake up in the morning.

Meanwhile, at a BMI of 26 I could have fried potatoes for dinner and wake up at 0.7 mM BHB, which kind of blew my mind. It started with eating more berries and before I knew it, within weeks, I was eating 100 grams of carbs (potatoes) and still at a reasonable ketone level in the morning when I would wake up.

My suspicion is that since your fasting insulin level is highly correlated to your weight/BMI that can serve to handicap someone at a higher weight from easily entering ketosis. And to clarify, that's all pre-GLP results there.

 

[retarequired]

Do you track your ketone levels? It's not really needed, but it can be a fun curiosity for those trying to understand their own bodies better.

From experience I can tell you that the conditions for entering or remaining in ketosis are highly dependent on the current state of your body. At a BMI closer to 30 I might have to cut carbs out of my diet entirely for 72 hours (or fast for 48 hours) to get in the range of 1 mM BHB. A certain degree of protein restriction is often necessary too, as a strict (high protein) carnivore diet only had me ~0.3 mM BHB when I would wake up in the morning.

Meanwhile, at a BMI of 26 I could have fried potatoes for dinner and wake up at 0.7 mM BHB, which kind of blew my mind. It started with eating more berries and before I knew it, within weeks, I was eating 100 grams of carbs (potatoes) and still at a reasonable ketone level in the morning when I would wake up.

My suspicion is that since your fasting insulin level is highly correlated to your weight/BMI that can serve to handicap someone at a higher weight from easily entering ketosis. And to clarify, that's all pre-GLP results there.

I was going to suggest one of those meters lol! I figured I was already rambling and he would just be starting out anyway. I do use one and I really enjoy being able to check out my levels, like you said it's not a necessity but it's definitely interesting.

Yeah, it also depends on if your glycogen stores are actually full, which, if you are obese, they probably are. Retatrutide should actually help with that as the glucagon component stimulates glycogen release from the liver which is cool!

And yeah protein can absolutely make a difference, my husband does strict carnivore, and while I have a little more difficulty sticking with it, we noticed I generally have higher ketone levels than him, because he eats more protein.

100 grams of carbs regularly is crazy! Your system just starts clearing it out so fast. When I started out doing keto I'd give myself one cheat day per week. I kept doing it for a while, and I noticed that once I had been fully keto adapted, the cheat day would make my ketone levels drop from approx. 6 mg/dl to at worst 2 mg/dl, which is still definitely ketosis lol. It would go right back up afterwards too.

You're definitely right about that last part too, insulin inhibits lipolysis and ketone production, so if your baseline levels are increased, it's gonna be harder. Insulin resistant people also have a metabolic preference for glucose over ketones, so it's going to be an absolute last resort, and probably inefficient, so definitely bad and long lasting keto flu. Thankfully GLP1s help with this transition though!

 

[BNLFL]

I have found - that for me - the diet that works best - for me - is the one where I substitute healthy food for garbage food (and I definitely know the difference) and I practice patience, self-compassion, and am in general proud of myself for intentionally being aware and taking care of myself because I do in fact deserve it.

The minutiae and specifics may change at any given moment.

My wife calls it eating clean.

 

[Zydeceltico]

My wife calls it eating clean.

So do I.

 

[tubby]

I was going to suggest one of those meters lol! I figured I was already rambling and he would just be starting out anyway. I do use one and I really enjoy being able to check out my levels, like you said it's not a necessity but it's definitely interesting.

Yeah, it also depends on if your glycogen stores are actually full, which, if you are obese, they probably are. Retatrutide should actually help with that as the glucagon component stimulates glycogen release from the liver which is cool!

And yeah protein can absolutely make a difference, my husband does strict carnivore, and while I have a little more difficulty sticking with it, we noticed I generally have higher ketone levels than him, because he eats more protein.

100 grams of carbs regularly is crazy! Your system just starts clearing it out so fast. When I started out doing keto I'd give myself one cheat day per week. I kept doing it for a while, and I noticed that once I had been fully keto adapted, the cheat day would make my ketone levels drop from approx. 6 mg/dl to at worst 2 mg/dl, which is still definitely ketosis lol. It would go right back up afterwards too.

You're definitely right about that last part too, insulin inhibits lipolysis and ketone production, so if your baseline levels are increased, it's gonna be harder. Insulin resistant people also have a metabolic preference for glucose over ketones, so it's going to be an absolute last resort, and probably inefficient, so definitely bad and long lasting keto flu. Thankfully GLP1s help with this transition though!

If I had to guess, I'd say it's an interplay between high baseline insulin levels combined with higher circulating FFA levels (which often accompanies poor metabolic health) creating a nutritional logjam in your bloodstream that takes longer to clear. At a lower BMI the FFA levels are probably going to be better regulated, letting your body clear that logjam sooner, letting you slip back into ketosis between meals.

So many people imagine ketosis to be this abnormal state, which is highly amusing. It's a state that you were constantly entering and leaving when you were younger, but only as an adult have stopped experiencing (if you're on the typical diet).



(hours fasted on the X-axis)

 

[cygnus]

High protein and fiber emphasis, less worried about the carb/fat ratio as I'm keeping calories at a ceiling which is producing fat loss.

 

[longestyards]

There is no one-size-fits-all GLP diet. Find what works for you.

Im the opposite of many: I only feel decent when I'm getting a good amount of higher glycemic more simpler carbs. Low carb and reta did NOT mix well for me.

I’m actually the same without drugs.

I eat everything, just not so much, but a lot of protein, some healthy fats and complex carbs.

I don't care for electrolyte drinks, I don't think, it's needed.

I had a problem with sugar cravings on 8 mg, geez it was hell. I couldn't stay away from the sugar, but still losing weight. (I just don't eat a lot).

Down to 6 mg again, and sugar cravings gone again.

There is no need to be on a 'special diet' on reta, reta will do her job, yes I think it's a woman, it's a Kinder chicken embryo surprise. ;-) ( but get your protein. )

yeah exactly, just normal diet but a deficit. Hope it feels good on deficit cause normally for me, after two weeks on deficit I simply break.