If Using A Ketogenic Diet To Lose 50+ Lbs Of Fat, Should Calories Still Be Counted?
All diets take discipline, some more than others. The cyclical ketogenic diet (CKD) is no exception. In addition to a healthy dose of discipline, the CKD also requires some calculations and calorie watching. i found best diet program i follow eating 7 drink delicious food click here: Red Smoothie Detox Factor We are all equal, yet no two bodies are the same. That is exactly why there is no "one size fits all" for this and many other diets. Simply put, the CKD is a cycle between periods of eating varying levels of fat, protein and carbohydrates. It includes 5-6 days of eating a diet consisting of high-fat, high-protein and low-carbs. This is followed by 1-2 days of low-fat, high-protein and high-carbs. Cyclical Ketogenic Diet - I just want to lose my extra fat please... Most of us have fuelled up a car at some point in life (and watched as the price kept rising). So we all should know that some cars run on gasoline, while others run on diesel. Now, imagine having a car that let YOU decide what type of fuel it would run on! If gasoline hit rock bottom prices, fill up with gas. Otherwise use diesel - whichever is cheaper. This would be a dream come true for most drivers. How excited would you get if I told you that our bodies already have that ability? Conventionally, most of us have been getting our fuel from carbohydrates (aside from dieting). The common symptom from people suffering from "carb withdrawal" is a lack of energy. This is what happens when you decide to cut down on carbohydrates. Here is the exciting part... there is a way to tell your body to use fat for energy instead of carbs! If your eyes light up as you read that last sentence then keep reading... Cyclical Ketogenic Diet - That's nice, but how does it lead to six pack abs? When you stop eating carbs (or Continue reading >>
Ketogenic Diet: Lose Weight With Ketosis
If you’ve faced a health or weight loss plateau, you might have heard about the ketogenic diet. But what is ketosis? Going into ketosis, or a state of fat burning, isn’t complicated, but it takes motivation. It’s a way to burn stubborn fat and lose weight. Today we’ll explore questions like what is the ketogenic diet, what is ketosis and how does it work, what are keto foods, and the benefits and dangers involved in following a ketogenic diet plan. As a bonus: I’ll provide a 1 week ketogenic diet plan plus a complimentary workout plan. Together, they will help you burn stubborn fat. We try so hard to lose a few kilos or pounds, but most of the time we don’t manage to. Luckily, there is an easy way to turn the body into a fat burning machine: the ketogenic diet. Why the ketogenic diet? It’s commonly believed that consuming fewer calories will lead to weight loss. It looks something like this: Calories stored (or lost) = Calories consumed – Calories burned Following this equation, if we eat less, we’ll create a calorie deficit and in turn, use our stored fat . Assumably, we’ll lose weight. It seems easy to do. But, things go wrong. First, as many know from experience, eating less is torturous. Second, we often don’t lose weight with calorie restriction diets. Worse than that, we sometimes lose the weight and gain it back–and do damage to our metabolism in the process. Losing weight and gaining it back means a slower metabolism. This is because body fat storage is not just a matter of calories in and calories out. It is the result of millions of years of evolution. To understand what happens, we need to review some basic biochemistry. We know that an adult has: A glycogen (carbohydrate) reserve that lasts about 1 to 2 days of survival, maximum. Fat Continue reading >>
Do Calories Even Matter?
Written by: Kevin Cann The great calorie debate is and has been quite a controversial topic for some time. I am not going to lie, I have changed my stance on this topic probably more than once. To quickly answer the question “Do calories matter?” the answer is yes. However, I want to take this topic a bit deeper and help everyone gain an understanding for how our body should be controlling our caloric intake. We have survived for millions of years as a species without having to weigh and measure our food. The most popular calorie counting equation is the Harris-Benedict equation. This equation has quite a few downfalls. First, it was established in 1918 which makes it almost 100 years old. This study also used a small sample size. This study looked at 136 men, 106 women, and 94 newborns. To summarize, our most popular equation for calculating intake is 100 years old and looked at a sample size of a little more than 300 people to establish guidelines for the entire population. I think it is safe to say that there is a good chance that these researchers missed the mark a bit. I am not saying that I have all the answers. If I did I would not be writing this article right now, but laying on the beach of an island that I own because I would be the richest man alive. We are still trying to figure out what causes people to be obese and how to correct it for the long term. We have consistently tried the eat less and exercise more mantra with very limited success. If looking at the climbing obesity rates of the American population is not enough here is a conclusion on a literature review of low calorie dieting: “Dietetic literature on weight management fails to meet the standards of evidence based medicine. Research in the field is characterized by speculative claims that Continue reading >>
Is It Possible To Eat Too Many Calories On Lchf?
Is it possible to eat too many calories on LCHF? The answer to this and other questions – for example, what type of exercise is best on LCHF? And what should you do if you sleep really poorly? – in this week’s Q&A with Dr. Andreas Eenfeldt: Exercising on LCHF – cardio or weights? I have just recently started this way of eating and am going to the gym five days a week. I am morbidly obese. I am enjoying the exercise, I will do a mix of boxing, HIIT circuit, PT session and cardio and weights. I have been told that cardio any more than once a week is no good and has adverse effects. Could you elaborate further on this for me if it is indeed true or is it up to the individual? For me personally, I feel that the exercise can only benefit me. On a side note, my PT actually supports this way of eating too! Christine Hi Christine! I think the exercise and the cardio is likely to benefit you. Just remember that if you’re morbidly obese then diet quality (few carbs) and only eating when hungry are the most important things, at least when it comes to weight loss. So focus on getting those right first and consider postponing exercise until those earlier habits are simple to maintain. However, if you’re confident you can do everything at once, good for you! Best, Andreas Eenfeldt Can I eat too many calories? Can I eat too many calories? My carbs are under 18 grams per day, my fat is quite high 130g – 250 grams and my protein around 80 grams. My calories are around 2,500… sometimes up to 2,800. I have 48 kg (105 lbs) to lose. My blood ketones read 0.3 – 0.4 mmol/L in the mornings and in the evening 0.6 – 1.6mmol/L. I eat no junk or processed foods or sweeteners or sugars. I am aged 59, partially disabled with fibromyalgia, CFS and arthritis. My weight loss is very Continue reading >>
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Keto Q&a: Do Calories Matter?, Keto Vs. Fat-adapted, Should You Fast, Exogenous Ketones, Vegetarian Keto, And More! — #008
I’m taking your listener questions and rolling with them for another episode of Keto Q&A! This episode’s questions are some of the most common, yet most confusing ones out there in the keto community including calories, fasting, exogenous ketone use, and what it means to be fat-adapted. TOPICS: Keto while vegetarian or vegan Veggies and dairy on a keto diet The difference between keto and fat-adaptation Do calories matter with a ketogenic diet and adding more fat to your plate? Should you fast? My fasting experiment and story Nut consumption on a keto diet Exogenous ketone use IMPORTANT LINKS: Continue reading >>
Calorie Counting – There’s A Better Way
Back in 2009 I did quite a lot of running and followed a pretty strict diet. I would calorie count down to the last gram of food, keeping a detailed log of everything I ate. It was utterly ridiculous. However, it seemed to be effective – over the course of nine months or so I lost nearly 30lbs and was the lightest I have ever been in my adult life. It doesn’t mean that my method was optimum though. After all, if you’re running 20–30 miles per week and eating dramatically less than you normally would, the weight is bound to fall off you. One thing’s for sure: my new eating regime certainly wasn’t enjoyable. In this post I want to explain why calorie counting isn’t the only approach to dieting, and offer up a completely different (and far more intuitive) approach that will never leave you hungry. The Calorie, Defined The calorie (or to be precise, the kilogram calorie or kcal) is a unit of energy that was defined by the French physicist and chemist Nicolas Clément in 1824. It is the amount of energy required to raise the temperature of one kilogram of water by one degree Celsius. But what does this have to do with food? Well, the human body requires energy in order to operate. Everything from brain activity to blood flow requires energy, which is where the calorie comes in. Conventional thinking assumes that the interaction between food and the human body is as follows: Calories In – Calories Expended = Calorie Deficit/Surplus For example, let’s say your body supposedly requires 2,000 calories every single day to keep things ticking. If you consume 1,800 calories then you will be at a calorific deficit and the body will seek the necessary extra energy from another source (such as your fat reserves or your muscle mass). Conversely, if you consume 2,200 c Continue reading >>
Do Calories Matter? (weight Loss On A Whole Food Lifestyle)
Hi folks! I want to talk about a touchy subject in the whole food, keto + paleo community. CALORIES! Disclaimer: This post is being written by someone who is actively working to lose body fat, get fit and feel great. I feel like I’m accomplishing that, so I’m sharing. If you’re happy with your current health status and eating habits, this post isn’t for you. Once upon a time I once was definitely in the calories don’t count camp. I thought that as long as I was eating unprocessed foods I could eat as much as I wanted. In this post I will explain why when it comes down to the nitty gritty, having a sur plus of calories in your diet will make you gain weight. Why eating whole foods matters and why I don’t believe in tracking calories for the long run. Before I get in to the science stuff, I want to give you the rundown of my personal experience, which while anecdotal, will always be my main source for learning. As always, I highly encourage all of you to be your own advocates and students of your body. Listen to it, it will tell you what it needs! I’m not a doctor, nutritionist or dietician. I’m a chef, a mom, a woman in her thirties with a history of obesity and autoimmune disease. I’m a woman who has worked my ass off to lose body fat and gain muscle, to feel better and to get healthy. I’m someone who has not had it easy, and I’m someone who decided to never give up. As long as it takes, I’m in it. I have a history of overeating. I can admit that now. It took me a long time to see HOW MUCH FOOD I was consuming. My whole life, I would forget when I last ate, but not because it has been so long. I ate mindlessly. I would lie about eating food. It would graze all day and still eat meals too. The big eye opener: my first Whole30 back in 2015. It had Continue reading >>
Low Carb And Keto Misconception #3: No Need To Count Calories
Why count calories Have you ever seen one of those testimonials which claims “I have lost 100 pounds on keto, I ate as much as I wanted. Never had to count calories!”. Most likely the person who said that was male, young and athletic. Calories do count, even if you are eating the right kind of calories (mostly fat!), especially if you are a woman over 40. Why is it very difficult for a woman to lose weight on keto when not counting calories? First of all a woman’s metabolism is subject to hormonal fluctuations, which influence hunger and water retention. A woman’s metabolism can have been wrecked by constant starvation diets and binges. As a woman ages metabolism changes. You might not be insulin resistant when you are 25, but by 45 things can drastically change. When eating a ketogenic diet appetite is naturally suppressed, so the general rule is to eat until satisfied but not full. That is considered a general rule and should be good enough to control the amount of food you are eating. What is the problem with this model? Women suffer from “hormonal hunger” which fluctuates up and down with the cycle and make it very difficult to determine a true satiety point. Many people suffer from leptin resistance. Leptin is the hormone which signals satiety to the brain. Being leptin resistant means you never feel satisfied. Women especially tend to succumb to nervous eating. When under stress it easy to reach for a treat, even a keto treat, and accumulate calories and macros. many people, because of years of yo-yo dieting, and bingeing are out of touch with a healthy feeling of fullness. So if you are not having the desired results on a keto diet, or are having problems getting into ketosis, you might be eating too many calories. What to do about it That is why it i Continue reading >>
Body Composition Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %) Activity Level (not counting exercise): Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually. Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition" Daily Calories Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain. Daily Exercise Info If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't. Activity Minutes Kcal burned / min Total Kcal burned Weights Cardio Other Daily Macros Adjust your protein ratio: To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur. To gain muscle, the protein ratio should be between 0.8 to 1.2. There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee. Source. Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g: It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET. Protein Ratio Macronutrients Macro Grams Kcal per gra Continue reading >>
How I Fixed The Biggest Ketosis Mistakes
The ketogenic diet isn’t always as easy as it seems. I tried for a long time, but not until I dove deep into the research and found out how to fix all of the common mistakes was I able to enjoy the full state of ketosis. This article is to help you avoid those same mistakes. Why Try the Ketogenic Diet First, why would you want to even try ketosis? I truly enjoy trying diets and eating methodologies to research what I like and what works for me. I’ve experimented with low-carb diets, high-carb diets, and everything in between, but I’ve never cut them out to the point to achieve ketosis. What’s most exciting about the ketogenic diet to me is that, yes, it’s amazing for weight loss, but it’s not just a “diet.” Ketosis is literally a state of metabolism. You are either in or you’re out. I wanted to see and feel for myself the benefits everyone is talking about from going full Keto. My Keto Coach has a great line that goes like this: I was sold and needed to try this and commit. If you are new to researching ketosis, a quick review of the popular benefits: Mental Clarity  Fat Loss  Feeling Full  Better Sleep  Better Mood  Better Skin  The list goes on and on, including disease and inflammation reduction, better cholesterol, etc. For my purposes I didn’t care about weight loss or fat loss, I just cared about doing the diet the best I could, and to do that, I needed to prepare accordingly. Preparation Stage – Learning the Keto Basics Here is what I did to educate myself and prepare for six weeks of the Ketogenic Diet. I picked a start date and spent $30 at In-N-Out burger on a massive send-off to carbohydrates. A whole other post could be dedicated to the mistakes I made at In-N-Out. After this epic meal, it was officially time Continue reading >>
Calories Or Carbohydrates – Which Ones Really Matter?
Introduction For most of the people who are trying or following a low-carbohydrate approach to fat loss or to health improvements, it is clear from the very beginning that one of the most important things that they need to know is the amount of carbohydrates they ingest. It is nice to know that you don’t really have to focus on calories, which is the main preoccupation of the rest of the diets. Carbohydrates are the ones that really matter here. How many calories? Many people who begin or consider following this approach to fat loss are very confused and many keto-dieters are doing it the wrong way and then they say it doesn’t work. The idea behind a ketogenic approach is that you can eat as much as you want (calorically speaking) if you stick within the limits of your macros. This means that you have to go at least 60% fat from the total calories, 20-35% protein, and 5-10% carbohydrates. Let’s be more specific. If one day of your ketogenic lifestyle you eat 2,500kcals, 60% of them have to come from fat, 20-35% of them have to come from protein while 5-10% have to come from carbohydrates. That’s it. I’ve noticed that for many people the best would be to go 70-80% fat, 15-25% protein, while 5-10% should be carbohydrates. It doesn’t matter if you consume 1,500kcals, 2,500kcals or 5,000kcals as long as you stick within these macronutrient values. Net or Total Carbs? In ketogenic diets the limitation is put on the amount of carbohydrates you ingest daily. Those 5-10% of carbohydrates should be somewhere between 20-50g of total carbohydrates so that you are in ketosis. This range of 20-50g is only a narrow window because some people can easily eat 70-100g of carbs per day and still remain in the fat burning metabolism. On the lower end, 95% (rough estimate) of th Continue reading >>
Do Calories Matter?
In a word, yes. But, technically this is the wrong question. The correct question is probably closer to, “What is the impact of the calories I consume on my body’s ability to store fat versus burn fat?” The immediate follow-up question to some variant of this first question is, “Should I be counting calories?” In a word, no. But you’ll want to read this post fully to qualify that answer. Before I answer these important questions, let’s spend a few moments reviewing five key concepts. Key concept #1 – the definition of a calorie A calorie is a unit of measurement for energy content. By formal definition a calorie is the amount of heat energy required to raise one gram of water from 14.5 to 15.5 degrees Celsius at atmospheric pressure. One-thousand calories is equal to 1 kilocalorie, or 1 kcal for short. Here’s where it gets a bit tricky. Most people use the term “kilocalorie” and “calorie” interchangeably. So when someone says, “a gram of fat has 9 calories,” they actually mean 9 kcals. The important thing to remember is that a calorie (or kcal) tells you how much energy you get by burning the food. Literally. In the “old days” this is how folks figured out the energy content of food using a device called a calorimeter. In fact, to this day this is how caloric content is measured when doing very precise measurements of food intake for rigorous scientific studies. As a general rule carbohydrates contain between 3 and 4 kcal per gram; proteins are about the same; fats contain approximately 9 kcal per gram. [If you’re wondering why fats contain more heat energy than carbohydrates or proteins, it has to do with the number of high energy bonds they contain. Fats are primarily made up of carbon-hydrogen and carbon-carbon bonds, which have th Continue reading >>
Do Calories Matter On Keto Low Carb Diets?
This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Do calories matter on keto low carb diets? And, is it important to limit calories for weight loss? Let’s examine the impact of calories when losing weight. Nearly every aspiring fitness trainer and health coach learn early in their education about the “Law of Thermodynamics.” The Law of Thermodynamics, at least when applied to nutrition can be summarized like this: Change in fat mass = Energy consumed – Energy expended People who are trained to counsel people, either through exercise coaching or nutrition, interpret this information as: What you weigh equals how much you eat and how many calories you burn. Or, to put it yet another way, bodyweight equals calories in versus calories out. So, this theory leads one to believe how many calories are needed to lose weight depends on activity level. But is this simple equation accurate? Does it really show the whole picture? Do calories matter on keto low carb diets when you are trying to lose weight? The answer: Yes! But also, No! In a sense, yes calories do matter when it comes to weight loss. But unequivocally more important is what you eat and how the nutrients that are derived from the foods you eat affect fat metabolism. In essence, how your hormones are functioning, specifically when it comes to regulating fat metabolism is vitally more important than just a total caloric daily value. Let’s use an example of how calories aren’t the most important thing when Continue reading >>
Unlimited Calories On Ketogenic Diet.. Not!
At the Metabolic Research Center, we've been helping people lose weight and keep it off for 30 years. So, let's get this right. There is no weight loss plan that will allow you to continue to shed pounds while consuming unlimited calories. Calories from all sources (including fats) as well as the quality of caloric intake can affect weight loss. It is true that following a low-carb high fat (LCHF) menu plan can produce rapid results, especially for someone who is truly overweight. However, if you intend to follow a ketogenic diet, it is important to understand how ketosis works so that you do not have to count calories. After all, there is NO MAGIC BULLET. Fine Tuning Your Ketogenic Menu Plan Hormonal Imbalances - Visit any MRC location and our staff can explain the importance of hormone testing. Adrenal dysfunction and hypothyroidism can interfere with the balance needed to maintain metabolic ketosis. Hormonal imbalances can nullify your best efforts to lose weight. Moreover, stress can also impact weight gain by triggering the production of cortisol. That's why we offer a FREE consultation to discuss your specific needs. Disrupted Circadian Rhythms - You may get tired of hearing it but sleep is always a critical component of weight gain and weight loss. Getting enough sleep affects many things including your ability to manage stress (cortisol production). If you suffer from a sleep disorder, a LCHF menu plan does provide more healthy fats and proteins, but this must be considered when personalizing your plan's balance of macronutrients. Nutritional Supplementation - It doesn't really matter which personalized menu plan that is determined to be best for you. Fact is you cannot get everything your body needs from your plate. The effects of aging, environmental pollutant Continue reading >>
Why Counting Calories For Weight Loss Isn’t The Answer + What I’m Doing Instead
Introduction to the new keto eating style I’ve been following for the last 14 days that has resulted in an 8 pound weight loss and a reduction in my body fat by 3%. I went on hormone replacement therapy (HRT) in an effort to get my period back (more on this here, here + here). I got my period for the first time in 5 years, stayed on HRT for 8 months, gained 20 lbs and got up to a whopping 32% body fat. I accepted that if the weight gain was getting me back to health, it was worth it. Went off HRT. Got 1 period in 4 months (the endocrinologist chalked it up to “breakthrough bleeding”) and haven’t gotten one since. What I know: gaining weight didn’t help heal my hormones. Based on the results from this test, we know that my lack of periods is due to an estrogen imbalance. More on this later. Today, we talk weight loss. So here I am. No periods + 20 extra pounds at my waistline and recovering from a state of excess progesterone (brought on by HRT). Why the extra poundage? Progesterone increases fat cell COUNT – the same action that happens when women transition into puberty, pregnancy and menopause. Once you have new fat cells, they stick with you for life. They can only grow or get smaller but not disappear. And when you gain more fat cells as a result of hormone irregularities, they’re a bitch to shrink, I’m learning. I want to be clear here — I’m not saying that gaining 20 pounds is bad or that 32% body fat is a horrible place to be. It’s just not MY place to be. Last month when my hips wouldn’t fit into a pair of last summers’ shorts, I didn’t call myself “fat” or “disgusting”, I just looked in the mirror and said, firmly, “My current state is no longer a reflection of the commitment I’ve made to take care of myself. From that da Continue reading >>
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