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Do Bcaas Knock You Out Of Ketosis

Will A Cheat Meal Knock Me Out Of Ketosis?

Will A Cheat Meal Knock Me Out Of Ketosis?

“Is a cheat day okay? The answer to your question is, if you are keto adapted. As I said before, that means that your cells essentially are running on ketones for fuel, as opposed to running on glucose, which is what the vast, vast, vast majority of Americans are running on, and therefore there’s all this disease here. The genesis of these metabolic diseases has to do with consumption of simple carbohydrates. So if you are keto adapted, and you’ve done your requisite carbohydrate depletion for 8-12 weeks, I always call this the clamp. If you were to go and eat a very, very heavy, carbohydrate-laden meal, because of the fact that you have this “clamp” if you will, if you were to go and test your blood sugars, they’re not going to shoot up to the point where you believe they may have shot up. If an individual that were not keto adapted were to eat, for example, a Snickers bar, their blood sugars may shoot up to 200 transiently. This is what we see: the blood sugars go up transiently in a keto-adapted individual and then they’re clamped right down within an hour or two to that normal level. The answer to your question is no – if you are a keto adapted individual and you are running your cells on fat, is a cheat meal going to knock you out of ketosis? No, it’s not going to knock you out of ketosis. Now, if you are an individual that is on the threshold of being in ketosis and you’re knocking your carbohydrates down – let’s say you started at 75, now you’re at 50 – and you go and eat a carbohydrate-laden meal? Yes, you’re going to have a problem. That is definitely going to delay your transition into ketosis, because what you’re doing is, you’re telling your body, “Hey! Up-regulate the enzymes that allow me to metabolize the carbohydrates Continue reading >>

My Periodic Ketogenic Diet Protocol

My Periodic Ketogenic Diet Protocol

I bounce in and out of ketosis. Some prosper in perpetual ketosis, like Dominic P. D’Agostino and newborn babies (though if you know Dom, it is rather difficult to have him in the same sentence as newborn babies). Some adamantly refuse ever purposefully going into ketosis (many, many, many, old school nutritionists and physicians who, for years, have confused it with ketoacidosis). This article is not what is best for you. The following is my Periodic Ketogenic Diet Protocol. I seem to perform best when I periodically enter into nutritional ketosis. I have been in ketosis for 6 months, a year, you name it. I have tried everything in terms of timing, and brief periods of ketosis are optimal for me. Over the years, I have gradually come up with my own protocol to get into ketosis quickly and maintain it for around 5 days. After 12 years of reading study after study, I have created my personal periodic ketogenic diet protocol. I am in no way saying this protocol is good, bad, or even appropriate for you. In fact, I am not even inferring that this protocol is safe for you, as I have no clue if you have any medical conditions. This is what I do. This is what keeps me lean, metabolically healthy, and hopefully provides my body with the tools to fight cancer now and for the rest of my life. Maybe it will work. Maybe it won’t. But my review of the data tells me this is my best bet. So this is what I do. In the middle of July, in a small city of champions known as Pittsburgh, I was due for some ketosis. I decided to write down everything I did, from meals to workouts. The following is a step-by-step description of the five days following my personal protocol. I get many questions from my readers and patients asking what I do, so I hope this answers most of them. I try to key Continue reading >>

7 Tips To Stay Shredded While Gaining Mass

7 Tips To Stay Shredded While Gaining Mass

Sponsored Content I’ll start with two words you might already be familiar with: ketogenic diet. The words “keto” and “macros” have been floating around in the bodybuilding community a lot recently. If you’re familiar, you probably know keto as a way to get shredded: the basic mantra is "eat fat to lose fat." Now you’re thinking… “Wait, this is a keto article? There’s no way to add muscle while in ketosis.” You’re mistaken, and I can prove it because I’ve done it. Ketosis for shredding is only half the story. If you get systematic about the way you eat, cycling off of keto weekly for about 24 hours to refeed, then you can absolutely add lean mass AND stay shredded while you’re doing it. A brief keto overview: (You can skip ahead to the tips if you already know the basics) In a nutshell, a ketogenic diet requires switching your metabolism from glycolysis (burning glucose, a byproduct of carbohydrates) to ketosis (burning ketones, a byproduct of fat). To accomplish that switch, you have to deplete your body of glycogen and keep your blood glucose levels incredibly low. That means eating a high percentage of fat, a moderate amount of protein (too much protein and it can get converted into glycogen), and an extremely low amount of carbohydrates. We all know high protein as a bodybuilding essential and we’ve been talking about carb timing for decades. But flipping into ketosis basically requires that you look at that all-important third macro: fat. And more importantly, ketosis requires looking at all three of those macros in relationship to each other. To stay shredded while getting big, you actually have to lower your protein calories a bit and replace those calories with fat. There’s a lot of research being done on the benefits of operating Continue reading >>

Complete Guide To Intermittent Fasting

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 >>

Ketogenic Diet Supplements

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. [247] 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 >>

Will A Cheat Meal Knock Me Out Of Ketosis?

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 >>

Finding Your Optimal Protein Intake For A Ketogenic Diet

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 >>

Ketogenic Diet: What Is It And Does It Work?

Ketogenic Diet: What Is It And Does It Work?

Let's face it - there is no magic diet that makes the fat go away and leaves you with nothing but muscle. However, there are a lot of diet variations that promise you just that. The ketogenic diet is definitely one of them. It is known as an effective way to fight disease, lose fat and stay in good shape. Related - Does the Keto Diet Fight Cancer? To this day, the ketogenic diet remains one of the most popular fat loss diet choices. It is available in many different forms and variations. Before we go in depth about each of them, let's see what it actually is and how does it help people lose weight fast. What is a Ketogenic Diet? Also known as keto diet, the ketogenic diet is basically a meal plan with focus on low intake of carbohydrates. In fact, the ketogenic diet is the king of all low carb diets and is usually known under the terms low carb high fat, low carb diet, keto diet etc. But what happens when you start practicing this diet? Well Eating foods that are high in carbohydrates makes your body produce glucose, a molecule that converts and preferentially uses this energy over others. Glucose also causes the insulin level in your body to rise as it is transported throughout the body. However, when you practice the low carb ketogenic diet, your body does not produce high levels of glucose and insulin. This means it wastes the primary sources of energy instead of storing them as fat. Since the glucose isn't being used as a primary energy source, your body uses its natural sources of energy and does not store fats or need them at all. So, by lowering the intake of carbs, your body enters a state known as ketosis. In a nutshell, ketosis is a natural process in our body that is initiated every time our food intake is low. During this state, the body produces ketones whi Continue reading >>

How To Increase Fat Burning During Ketosis

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 >>

7 Surprising Things That Can Kick You Out Of Ketosis

7 Surprising Things That Can Kick You Out Of Ketosis

Survey Question: Take Dr. Berg’s Advanced Evaluation Quiz: Your report will … Continue reading >>

The Best Keto Supplements – Learn How They’ll Help You

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 >>

Experienced/knowledgable Keto-ers/low-carbers, Please Help Me Hack My Athletic Performance

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 >>

Ketosis And Athletic Performance: More Than Fat Loss

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 >>

Bcaas And Keto Diets

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 >>

Glutamine & Ketogenic Diet

Glutamine & Ketogenic Diet

A ketogenic diet allows you to consume protein and fat but a limited amount of carbohydrates. By limiting your carbohydrates, you can lose body fat at least as effectively as when you follow a low-fat diet. According to a 2007 study published in the Journal of the American Medical Association, a low-carbohydrate diet not only allows you to lose fat, but maintain lean muscle tissue. Consult a health care provider before beginning any dietary program. Ketogenic Diet A ketogenic diet is based upon your ability to be in the state of dietary ketosis, where you are burning ketones, or fatty acids, as your primary fuel source. While you will always burn a certain amount of glycogen and amino acids for energy, by maintaining a very limited carbohydrate intake, you can cause your body to effectively burn fat while limiting lean muscle loss. This is accomplished by consuming at least 60 percent of your calories from fat, and no more than 5 percent of your calories from non-fibrous carbohydrates such as sugars, grains and starches. Glutamine Glutamine is an amino acid, or a building block of simple and complex proteins. Because your body synthesizes glutamine on its own, glutamine is not considered essential. However, if you are engaged in high-volume athletic training, glutamine may become conditionally essential, as your levels will deplete faster than your body can synthesize more. Glutamine functions as an antioxidant -- antioxidants help remove toxins from your system. Supplemental glutamine can also raise growth hormone levels, according to a 1995 study published in the American Journal of Clinical Nutrition. Glutamine can also stimulate your immune system, according to a 2001 study published in the Journal of Nutrition. Recommended Glutamine Use in a Ketogenic Diet The late Continue reading >>

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