Complete Guide To Intermittent Fasting
Before I gave up grains, sugar and other foods which I used to believe were healthy (or at least not harmful), I had breakfast every single day. At least that's what all kinds of TV ads were claiming, promoting whole grains and cereals and other "healthy" breakfast options often loaded with sugar. Just the thought of skipping a meal made me feel guilty. Doing a full day fast seemed unnecessary and impossible to follow. But all this has just been part of the big high-carb, low-fat campaign. Myth #1: Breakfast is the most important meal of the day. As you will learn in this post, nothing can be further from the truth. I rarely eat breakfast - that's the meal I skip almost every day. Myth #2: You have to eat regularly, ideally 5 small meals a day. Once you get keto-adapted and not depended on glucose, this will change. Since your insulin levels will not spike, you won't have the need to eat regularly or in small portions (apart from diabetics which I discuss later in this post). Myth #3: You need to eat most of your carbs for breakfast because that's when your body uses them most effectively. You should try to eat your carbs throughout the day and not just in one meal. Furthermore, since our body is in fat-burning state in the morning, eating carbs in the second half of the day is more beneficial for weight loss. Myth #4: Never exercise on an empty stomach. It's bad for your performance and you'll lose muscles instead of body fat. As described below, for most people Intermittent Fasting is ideal for maximising the benefits of exercise for several reasons. What is Intermittent Fasting (IF)? Compared to calorie restriction, IF is not restricted in calories - it simply limits your eating windows to just a few hours a day. In effect, you usually fast for 14-20 hours or even up Continue reading >>
Experienced/knowledgable Keto-ers/low-carbers, Please Help Me Hack My Athletic Performance
Hey all, I'm currently trying to create the ultimate hack towards my athletic performance. I'm talking about Brazilian Jiu-Jitsu/Judo, hoping to eventually compete. I really want to go far with this as I was a really talented wrestler in High School but unfortunately had to stop after Soph. year. I've been reading and annotating literally every single blog post from Peter Attia at the eating academy. For those of you unfamiliar with him, he is an MD, and also an athlete, who has maintained deep ketosis all while training and competing. His training isn't just jogging or long distance swimming either, he incorporates high intensity cycling, and high intensity weight-lifting as well - deadlifts, lifting tires, plyometrics, etc. Recently read his primers on cholesterol and was absolutely fascinated. What I'm getting at is I'm trying to maintain peak performance in my chose Martial arts, and gain muscle because I feel I really need to gain weight.... But I'm drawn to ketosis because it will control my migraines, and when I've dabbled with ketosis before I seemed to have endless mental energy. For those who are well experienced and/or knowledgeable(of the science) on ketosis, could it in fact be beneficial to become fully keto-adapted, and still do various martial arts, even to the point of competing in tournaments? I've been reading everything by Peter, and am re-reading and annotating The Ketogenic Diet by Lyle McDonald, and finding the various rates at which glycogen is depleted and what not. Peter Attia has stated that his endurance, both muscular and cardiovascular, has increase while in ketosis, as well as being more "metabolically flexible", but his peak power (in sprinting and such) has slightly decreased. The thing is, he does not believe in carb-loads, and does not Continue reading >>
Ketones And Carbohydrates: Can They Co-exist?
For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis, DKA) is often discussed and debated in much the same way as religion or politics. Perhaps this can be said of all nutrition, which is a shame. Nevertheless, in my continued defiance of such sensitive topics, I’d like to add another layer of complexity and nuance to this discussion. The “rule of thumb” for NK is that caloric intake is determined as follows (this excludes a subset of ketogenic diets known as calorie-restricted KD which, as the name suggests, is specifically restricted in calories): Carbohydrate (total, not “net”): less than 50 gm/day, but ideally closer to 30 gm/day Protein: up to 1 to 1.5 gm/kg, but ideally below about 120 gm/day Fat: to satiety Let me illustrate what this looks like for Joe (left), Jane (middle), and Jeff (right — an example of a calorie restricted KD), three hypothetical people in NK — but each with different caloric requirements. As a general rule, as caloric requirement increases the proportion of calories derived from carbohydrate and protein decreases (and the contribution of dietary fat increases), even while absolute intake of carbohydrate and protein increases. Anyone who has bought a blood ketone meter knows how tough it can be to get “into” ketosis by carbohydrate restriction (since everyone asks, I use the Abbott Precision Xtra meter which uses two different strips: one for glucose and one for beta-hydroxybutyrate, or BHB). Most practitioners consider the minimum threshold of NK to be a fasting serum level of BHB above 0.5 mM. I’m a bit more stringent in my practice and like to see fasting BHB levels above 1 mM. To give you a sense of one per Continue reading >>
Ketosis And Fasting: Do Bcaas Break A Fast Or Ketosis: Thomas Delauer
If You Want More Videos, You HAVE to Subscribe! Ketosis and Fasting: Do BCAAs Break a Fast or Ketosis: Thomas DeLauer Ketosis Overview Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism A traditional ketogenic diet sees you reduce carbs to around 5% of total energy intake with a maximum carb limit of 50g per day. Simply put, a ketogenic diet results in your body using and burning fat, rather than carbs, for fuel (energy) BCAA’s Overview Amino acids are the building blocks of protein. Branched chain amino acids (BCAAs) are so called because of their structure, which includes a “side chain” of one carbon atom and three hydrogen atoms. BCAAs are the only amino acids not degraded in the liver. All other amino acids are regulated by the gut and the liver before being circulated elsewhere in the body. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue (Layman DK 2003). Interestingly, BCAAs are burned for energy (oxidized) during exercise, so they’re also an important exercise fuel. So this poses the question…. If it can be used as fuel, can it break a fast? BCAAs, however, head directly into the bloodstream. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue There are three BCAAs: leucine, isoleucine, and valine BCAA supplementation may reduce muscle soreness, accelerate recovery, promotes muscle protein synthesis and supports fat loss (1,2) Ketosis and Insulin Insulin’s primary purpose is to regulate the metabolism of fats and carbohydrates. The digestive system breaks down carbohydrates, such as sugars and starches Continue reading >>
Ketosis And Athletic Performance: More Than Fat Loss
The above video is a presentation by Peter Attia, M.D. His talk is somewhat technical, but I always write blog posts hoping 20,000 people will *love* them, not that 1,000,000 will *like* them. In this presentation, you will learn (in my words, not Pete’s): – More about nutrition than most MDs learn in med school. – How ketosis-adapted performance can aid fat loss and high-altitude resilience. – Why the calorie estimates on treadmills and stationary bikes are complete BS. – The three primary systems of energy production and basic organic chemistry, both of which aid understanding of all athletics. Even if you struggle a little with vocabulary, the first 30 minutes are well worth watching a few times. This talk made me immediately want to jump back on the Cyclical (or “Cyclic”) Ketogenic Diet (CKD), which was conceptually introduced to me in 1996-1998 by the writing of Lyle McDonald, Dr. Mauro Di Pasquale, and the late Dan Duchaine. It’s incredible for simultaneous fat loss and lean muscle gain, though perhaps needlessly complicated for non-athletes. I usually limited the carb-reloading period to 12-18 hours after a glycogen depletion workout on Saturdays, though I experimented with moderate Wed night carb-ups while training for sports like kickboxing. If you’ve experimented with ketosis, what was your approach and experience? Pros and cons? For additional reading, I suggest the following posts by Dr. Attia: ### Odds and Ends: This week, I’m using my birthday to change the world with @charitywater. Please click here to take a look. You could do the same. Please check out Tribe of Mentors, my newest book, which shares short, tactical life advice from 100+ world-class performers. Many of the world's most famous entrepreneurs, athletes, investors, poker p Continue reading >>
Bpi Best Keto Pre Workout Is Actually Not The Best.
BPI Best Pre Workout might not actually be the best. But in this review I’ll give you a VERY thorough explanation as to why or why not I’m leading off with such a bold statement. BPI claims to have made the very first ‘Ketogenic Pre Workout’, which does sound intriguing. As someone who plays with fasting, bulletproofing, and the whole nine yards, I of course bit on the BPI promise of better workouts that utilize fat as fuel. I mean. It sounds great, doesn’t it? I thought so too. In this review I’ll do my best to let you know if the BPI Best Ketogenic Pre Workout actually does what it claims. I’ll talk about flavor, the performance aspects, the formulation itself, and of course the packaging before closing with a final BPI Best Pre Workout Review summary that will hopefully help you decide if this BPI Ketogenic Pre Workout is right for you. Let’s do it! BPI Sports has seemed to come on strong very recently as the folks have transitioned there attention to the new ways of marketing. I see that creepy James Grage dude all over my facebook randomly babbling about there new products (I actually think he’s kinda studly though LOL), but, that’s where I first heard that they had a new ketogenic pre workout. I almost instantly headed over to bodybuilding.com to find out if this new pre workout was an improvement over their last pre workout that I tried, which was the deplorable BPI 1MR Vortex, which had an absolutely awful formulation. But more recently, I tried, and thoroughly enjoyed, the BPI Best BCAA product. I wanted to see if this new pre workout was equally as well executed. Why don’t we start with flavoring. BPI Best Pre Workout Tastes WEIRDLY Good. Now. Most pre workouts have a thin, fruity complexion. Probably sweet and tangy, but always very thin Continue reading >>
The Best Keto Supplements – Learn How They’ll Help You
My wife and I have followed a ketogenic/low carbohydrate diet together for a few years. Thanks to the diet and the best keto supplements, our results have been nothing short of extraordinary. We’re leaner, healthier, fitter, stronger, and have more energy than before we started eating low carb. Getting into nutritional ketosis isn’t always easy. Staying in fat burning mode isn’t either. This article reviews what our personal experience and research finds to be the best keto supplements. How We Chose The Best Keto Supplements In choosing these products we reviewed the latest research on dozens of supplements. We then tried them ourselves to see how they did or didn’t work for us. I also spoke with and read the stories of others who eat a keto/low carb diet to see which supplements they take. As a result of this work, we have this guide of the best keto supplements. All you need to do now is read about each and learn which are the best choices for you. How To Use This Guide The best way to get started is to first review the list below. It’s an overview of each keto supplement and it’s benefits. Clicking on the supplements names will take you their detailed review. Branched Chain Amino Acids (BCAAs) – brain fog, workout energy, faster recovery post-workout. Creatine Monohydrate – train hard without carbs, get stronger, build muscle, increase mental energy. MCT Oil (Medium Chain Triglycerides) – get into ketosis faster, diminish/eliminate keto flu, mental energy. ZMA – get to sleep faster, wake up feeling refreshed and ready to get after it. Why Did I Choose These Keto Supplements? When we first started eating really low carb and fasting to get into nutritional ketosis my wife and I experienced varying degrees of the ‘keto flu’. You may be familiar t Continue reading >>
Finding Your Optimal Protein Intake For A Ketogenic Diet
When embarking on a ketogenic diet for health or fat loss, finding the optimum protein intake can be very confusing for many beginners. For smooth adaptation in the transition to a ketogenic metabolism I typically guide people using a caloric spread of around 70-80% fat, 15-25% protein, and 5% carbohydrate from green fibrous vegetables – but this ratio varies for every individual and using percentages is confusing and misleading in many cases. The best way to look at macronutrients is not in percentage ratios, but in grams. The slew of bloggers and gurus spouting so much conflicting information leads many into a mental stalemate about how much protein they should be eating. This article lays out the metrics I most commonly use to quantify how much protein an individual should intake – there is no magic ratio and the needs, preferences, and goals of the individual determine the amount of protein they will likely require on their ketogenic diet which usually lies within a relatively broad range of 1-2.2g/kg (and in some cases even higher *cringe say the protein-phobic) of bodyweight or .5-1g/lb of lean body mass (Lean Body Mass equals Body Weight minus Body Fat). Myth: “Too much” protein turns immediately into sugar I almost always recommend people increase their intake of fish and seafoods in order to get the vital nutrient DHA into their central nervous system and mitochondrial membranes. We see amazing results when people opt for more fish and less red meat, which I also love, but land mammals are not nearly as nutrient dense as seafoods with their incredible levels of DHA, EPA, selenium, and iodine. Sometimes this means they will be eating more protein than they believe will allow them to be “ketogenic”, this protein-phobia can be counterproductive, which Continue reading >>
- Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA)*
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- Pre-diabetes goes into remission on higher protein, lower carbohydrate diet (Zone diet balance)
Bcaas And Keto Diets
(Note: This article is a departure from our tradition of end-to-end citations, and other practices necessary for establishing high confidence in medical assertions. This departure is merely in the interest of publishing more ideas in less time, as our intensely busy lives have led to a huge backlog of unfinished articles for which the verification and explicit justification process has proved to be at least 80% of the work. Because of its importance to us, though, when we return to more fundamental ketogenic science articles, we will return that style.) Benefits of BCAAs If you follow the bodybuilding community, you are probably aware of some of the benefits of branched chain amino acids (BCAAs). That's because they are known to have positive effects on muscle growth and recovery. (See for example Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle, and Branched-Chain Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise.) Less well known is that BCAAs have favourable effects on the brain, in particular the glial cells (brain cells that aren't neurons, are more numerous than neurons, and turn out to be essential for supporting neurons — it seems probable that most brain afflictions are caused by problems in the glial cells). The beneficial effects of BCAAs come from their important role in the manufacture of neurotransmitters, and vital metabolic cycles such as the leucine-glutamate cycle. Here are a couple of examples of beneficial effects of BCAA supplementation on the brain: Dietary branched chain amino acids ameliorate injury-induced cognitive impairment, Branched-chain amino acids may improve recovery from a vegetative or minimally conscious state in patients with traumatic brain injury: a pilot study, Recovery of brain Continue reading >>
How To Increase Fat Burning During Ketosis
Ketosis is also known as the body's process for generating energy by producing ketones when insufficient carbohydrates are available in the diet. In other words, a low-carb diet is called ketogenic because it forces the body to use fat for energy. Ketosis is a very effective means of burning fat, but there are certain techniques for increasing fat-burning through exercise and nutrition. How many carbs should you eat per day? When is the best time to eat them? What kinds of carbs are best? And what natural supplements prevent muscle loss caused by extreme ketogenic diets? Follow a few basic rules to answer these questions and achieve your fat-burning goals. Video of the Day Take in 30 to 50 g of carbohydrates per day, depending on your individual metabolism. Typically, this carb-depletion phase lasts five days and is followed by two days of carb-loading. For example, having 100 to 200 g of carbs per day for two days. This carb-cycling strategy helps to prevent dieting plateaus in which the body stops burning fat in response to what it perceives as starvation. Stack your carbohydrates around your workouts. Carbs are needed for two reasons: muscle recovery and energy. One good strategy is to take in half of your carbs before your workout and the other half after. Some people choose to take all of them before or after. Either way, taking in your carbohydrates in the morning will allow the body to switch into ketosis during the day, burning more fat. Limit resistance training workouts to 60 minutes to control cortisol levels. The stress hormone cortisol, part of the fight-or-flight response, slows down fat-burning and metabolizes muscle tissue. After about an hour of training, muscle-building hormones plummet, and cortisol increases significantly. Sometimes, training harder Continue reading >>
Will A Cheat Meal Knock Me Out Of Ketosis?
In his next video, “Will a Cheat Meal Knock Me Out of Ketosis?”, Dr. Osborn describes what happens to your body when you eat a cheat meal, and the difference between the reaction of a keto-adapted individual and someone on the threshold of ketosis. Dr. Osborn is a board-certified neurosurgeon, nutrition specialist and BPI Sports’ expert. Continue reading >>
Cheapest Isopure Zero Carb
Muscle Mousse® Dessert 750g | Low Prices | Tropicana Fitness - G Vanilla Swirl Serve Trial Tub . But there s actually no scientific evidence that backs this claim. In stock low prices fast Australia wide delivery. Pure Supps Shredded From . For the first time in years of training taking BCAA extra benefits. o G lb of bodyweight you will likely see greater benefits from higher carbohydrate consumptions given the influence they have anabolism and anaerobic energy pathway. Fat loss proteins work to this theory of higher levels with aim increase metabolic rates thus reducing body . Am powering through my sets when using betapump black. Many of the best whey protein powders contain mix these types to provide balanced blend benefits and vast majority effective are flavored. Most Effective Muscle Building Exercises Deadlifts. Reply Posted Wed LIKE Cathy have been strength traing hard for the past years. e three BCAAs are incredibly essential and actually fall into the category of amino acids How To Make Quest Bars | Better Than the Real Thing ... Together they comprise approximately of human muscle tissue. when bought at retail in box of . Step Turn the burner on low and wait for fiber syrup to bubble When bought at retail in box of . xplode preworkout and protien shakes was injured ina car accsodent now am getting bk it after long wile off down to got bcaas amino. Keep lifting your motivation high. Finding the right supplements for your needs can be daunting difficult lengthy process. Hope that gets you started. What Are BCAAs The leucine isoleucine and valine. Fat loss proteins work to this theory of higher levels with aim increase metabolic rates thus reducing body Whey Protein on Keto Diets - Whey Flavor Stick primarily to whole foods meaning that have one ingredient the Continue reading >>
Ketogenic Diet Supplements
Tweet If you look online for information about ketogenic diets, you may come across a number of supplements that are listed as being helpful for ketogenic diets. When considering the value of supplements, it’s helpful to understand that people follow ketogenic diets for different reasons. Ketogenic diets have become popular with a range of people including athletes, bodybuilders, people with epilepsy, diabetes and people that are looking to shed excess body weight. Our guide will help you to see which supplements are relevant for people with diabetes and which are less relevant. This page is to provide information on the supplements available and should not be read as encouragement to take supplements. Speak to your doctor first if you are considering taking a supplement to support a ketogenic diet. Medium Chain Triglycerides (MCTs) Medium chain triglycerides (MCTs), found in coconut products, are considered by some researchers to be a superior source of dietary fat as the body is able to produce more ketones from MCTs than from other dietary fats.  MCTs have an advantage in allowing people to stay in ketosis despite having a slightly higher carbohydrate intake than would normally be the case. The diet is sometimes used by people with epilepsy as it allows them to remain in ketosis, and therefore control seizures, without having to restrict their carbohydrate intake so much. Research has yet to show whether MCTs have any benefit over other forms of fat in terms of weight loss. If you are considering having MCTs, be wary of taking too much at once as it can cause an upset stomach. Magnesium The body needs extra magnesium to regulate sodium and potassium levels which are important salts to replace, particularly when starting a ketogenic diet. Low levels of magnesiu Continue reading >>
Ketosis And Fasting: Do Bcaas Break A Fast Or Ketosis: Thomas Delauer
If You Want More Videos, You HAVE to Subscribe! www.ThomasDeLauer.com Ketosis and Fasting: Do BCAAs Break a Fast or Ketosis: Thomas DeLauer Ketosis Overview Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism A traditional ketogenic diet sees you reduce carbs to around 5% of total energy intake with a maximum carb limit of 50g per day. Simply put, a ketogenic diet results in your body using and burning fat, rather than carbs, for fuel (energy) BCAA’s Overview Amino acids are the building blocks of protein. Branched chain amino acids (BCAAs) are so called because of their structure, which includes a “side chain” of one carbon atom and three hydrogen atoms. BCAAs are the only amino acids not degraded in the liver. All other amino acids are regulated by the gut and the liver before being circulated elsewhere in the body. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue (Layman DK 2003). Interestingly, BCAAs are burned for energy (oxidized) during exercise, so they’re also an important exercise fuel. So this poses the question…. If it can be used as fuel, can it break a fast? BCAAs, however, head directly into the bloodstream. This means that dietary intake of BCAAs directly influences plasma levels and concentrations in muscle tissue There are three BCAAs: leucine, isoleucine, and valine BCAA supplementation may reduce muscle soreness, accelerate recovery, promotes muscle protein synthesis and supports fat loss (1,2) Ketosis and Insulin Insulin’s primary purpose is to regulate the metabolism of fats and carbohydrates. The digestive system breaks down carbohydrates, such Continue reading >>
Do Bcaas Break Intermittent Fasting And Kick You Out Of Ketosis?
Do BCAAs break intermittent fasting and kick you out of ketosis? I was recently sent a link to a video addressing the topic of if you should use branched chain amino acids during a fast and if doing so, will kick you out of ketosis. Now I talk alot about BCAAs and ketosis and fasting on my nutrition website but I feel the need to address all three. I’m happy I was sent that video as it’s a topic I’ve been meaning to address. In summary of the video, the author states, and I’m paraphrasing, About The Author Jimmy Smith is a gentlemen, entrepreneur and founder of The Physique Formula line of all natural supplements. You can visit his site at or email him any questions at [email protected] Want To Listen While You Read? “Leucine causes a HUGE spike in insulin”. Later in the video he says…. “A subject who was fasting for 50 days was given an injection of glucose and the subject was almost instantly kicked out of ketosis”. If you're worried about BCAAS knocking you out of ketosis or during a fast, you're barking up the wrong tree. — @jimmysmithtrain These two BIG swings and misses bring the author of the video to his final point that “BCAAs kick you out of ketosis and fasting and you don’t need to have BCAAs during a fast”. Where to begin, where to begin….. You Can See Me Talk About It On Video Right Here Branched Chain Amino Acids & Fasting I appreciate anyone trying to build a business or brand but doing it was incorrect information and perpetuating lies to fulfill some personal agenda is terrible, there I said it. Let’s move on. Starting with the loosely thrown around summary of studies. You can’t just say that BCAAS or any supplement or food causes a HUGE this or a LARGE that. What are we comparing the objective to? Chocolate mi Continue reading >>