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Do You Exercise On Keto?

Is It Possible To Be Extremely Active And Eat A Low Carbohydrate Diet?

Is It Possible To Be Extremely Active And Eat A Low Carbohydrate Diet?

In today’s interview, I speak with a surgeon, engineer and relentless self-experimenter, Dr. Peter Attia (pictured above as he swims across the Catalina Channel), about whether it is possibly to be extremely active and eat a low carbohydrate diet. If you’ve ever wondered whether it’s possible to keep yourself in a “ketogenic”, low carbohydrate state and still swim, bike, run, lift and do other extreme sports and activities, then this audio will answer all your questions. Let’s begin with a video of a workout being done by Dr. Attia, who I interview in today’s podcast: And he does all that while eating only 30-50 grams of carbohydrates per day! Dr. Attia (pictured right) of Canada is a relentless self-experimenter who has spent the last two years examining the role of nutrition on all aspects of personal performance. He is a former McKinsey & Company consultant, surgeon, engineer, calculus teacher and an author of numerous medical and research papers. Dr. Attia received his medical degree from Stanford University and holds a B.Sc. in Mechanical Engineering and Applied Mathematics from Queen’s University in Kingston, Ontario, Canada, where he also taught and helped revamp the calculus curriculum. He did his surgical training at the Johns Hopkins Hospital in Baltimore, Maryland. He also did a fellowship in surgical oncology at the National Cancer Institute in Bethesda, Maryland. Dr. Attia’s website, which we discuss during the interview, is WarOnInsulin.com. Here are the questions that I ask him: You have an interesting story. How did you come to start your website, WarOnInsulin.com, and what is it that you are trying to achieve? You appear to keep yourself very fit. Walk us through a typical week of exercise for you. For any given day, especially on thes Continue reading >>

Pre & Post Workout On Keto – My Experience

Pre & Post Workout On Keto – My Experience

This is about a question that I often get, which is what what to take/drink/eat before and after working out. My mindset about this has changed a lot over the past few years, so I wanted to share my own experience. Who knows, maybe you can relate to this. Before starting Keto 1,5 years ago, I used to be obsessed with timing my carbs and protein perfectly pre- and post workout. If I didn’t have a big portion of rice or pasta approximately 2 hours before working out, I felt less energy and my performance would suffer as a result. Then, after working out I had to have my double Protein shake mixed with cheap carbohydrates in the form of maltodextrin. As soon as I got home, I would force myself to eat as big of a meal as possible, consisting of carbohydrates and protein, as I thought all of this was essential to build muscle and to maximize protein synthesis. I was always really tired and crashing after working out, so my day was pretty much done after that. Doesn’t sound like too much fun, right? Now, lets fast forward one and a half years later. Thanks to the Ketogenic Diet, I’m able to only work out once/week in the gym since August 2015 while maintaining the physique I want. As an example, here is what my weekly workout day looked like last saturday: – 7 AM: Cup of coffee with coconut oil after getting up – 12 PM: Lunch: Cabbage with butter and some Mackerel – 6 PM: Full body gym workout with my girlfriend Zsofi. We both felt tons of energy, she managed to beat her own bench press record. We finished after 45 minutes, without the slightest energy crash and still being able to make the best out of the rest of our evening. – 8 PM: Dinner: Buttered Cauliflower-mash with ground beef That’s it. No supplements/boosters/aminoacids/carbs or other powders before, Continue reading >>

How To Lose Stubborn Belly Fat Through Ketosis

How To Lose Stubborn Belly Fat Through Ketosis

Losing stubborn belly fat is one of the biggest challenges when getting in shape. Belly fat is not only aesthetically unappealing, it has health consequences. It can make you vulnerable to many conditions such as diabetes and heart problems. In this blog, we will share with you why belly fat is so ‘stubborn’ to burn, explain what exactly is Ketosis and how you can lose stubborn belly fat through Ketosis. We will also share a specific exercise and a diet plan to help burn this belly fat. What is Stubborn Belly fat and why it is bad for our health? While you may have fat all over different parts of your body, it isn’t the same. Stubborn belly fat is the soft layers of fat around the waistline that covers your abs. To be more precise, there are three types of fat: Triglycerides– A fat circulates in your blood Subcutaneous Fat– The layer of fat directly below the skin’s surface. This is the fat you can grab with your hands Visceral Fat– The dangerous fat. This is located beneath the muscles in your stomach Belly fat unfortunately does not just sit still. Some visceral fat is necessary, but too much can lead to health problems. You can estimate whether you are carrying too much belly fat by measuring your waist with tape. Anything over 80 cm (31.5 inches) in women and 94 cm (37 inches) can provoke health issues. Carrying excess visceral fat is associated with an increased risk for: Coronary heart disease Cancer Stroke Dementia Diabetes Depression Arthritis Obesity Sexual dysfunction Sleep disorders Why is Stubborn belly fat so “Stubborn”? To understand what makes belly fat so difficult to burn,let’s dive into the biology. Burning fat is a two-part process: Lipolysis is the process whereby fat cells release molecules of stored fat into the blood. Oxidation Continue reading >>

What About Exercise On Keto?

What About Exercise On Keto?

So, this morning, I woke up at 4:40. Bam! Just awake. For some, this is normal 'getting out of bed' time. Not so for me. Not that I haven't had times when I was an early riser. But not now that the household is blissfully clear of school schedules, jobs that require an actual starting time, puppies that need letting out before they burst and all the other things that make younger adult life different than older adult life. Sheesh. I'm an older adult. The thing is, I'm digging being the age I am. I don't know whether I would enjoy where I am now this much if I had been thinner, fitter, healthier and (internally) happier ten, fifteen or twenty-five years ago and so wouldn't have such a drastic comparison to make, but I sure am pleased as punch now. Lovely, bubbly sugar-free punch. That's me. Since losing 92.1 pounds - yes, I count to a tenth of a pound - on the ketogenic diet, things have only improved for me. I got my brains back after the hiatus they took, clouded by the fog of carbohydrates (It's a thing. Believe me) and the inflammation that made nearly every joint in my body ache cleared up within a couple of weeks of getting into ketosis. The weight loss was only the most visible result of essentially eliminating carbs. And all this came from the food. Exercise is not a required component of the plan. It's not discouraged. It's just not the point of things. So I got all these great benefits without following the decades old recommendation to 'move more and eat less'. In truth, I moved hardly at all. Well, that's an exaggeration. I now move more than I did because I'm able to and it's certainly more fun t do so. And, not for nothing, but being seen in public is less embarrassing for me now. Consequently, I get out more. One thing leads to another.... But formal, regu Continue reading >>

How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?

How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?

This is one of those questions that gets asked a lot so I wanted to address it in this post. I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila they’re at their ideal weight. I loved the thought of getting into a fat burning state and just watching the excess pounds melt away. In actuality, it took me about a year to lose 30 pounds. However it didn’t take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks. Every Woman is Different The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer. Your body’s main goal is always survival and health. It doesn’t care about how it looks, it cares about how it’s functioning. When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss. If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this). Embarking on a journey of health is a little like embarking on a journey Continue reading >>

Ketogenic Diet 101: Working Out On A Keto Diet

Ketogenic Diet 101: Working Out On A Keto Diet

A huge benefit that makes a keto diet very appealing to a lot of people is that they can lose fat without having to workout at all. Who wouldn’t love this in their life? You lose the weight you want while not having to change your lifestyle much at all. All you’re really changing is your eating habits and everything else can stay the same way. What about those of you that want to workout and exercise? Is this even realistic on a ketogenic diet? Working Out on a Keto Diet The short answer is yes, it’s very much possible to workout on keto without experiencing a loss of physical performance. Now, let’s get into the longer answer. Worries Most people understand that eating carbs will provide your body the energy it needs to push through a workout. This is true, but when you’re on a keto diet, your carb intake is definitely restricted. How can your body make it through a workout when it doesn’t have the “proper” fuel it needs when you’re on a carb restricted diet? Having this concern is understandable. The good news is that even if you want to be extremely active, you don’t need to have those extra carbs to have successful workouts. Your body is going to find a way to use what it already has as a source of its energy, namely the fat on your body. Carbs You should have grasped the concept by now that a keto diet allows you to have very few carbs, however, the body does need some amount of carbs during certain types of exercise. Don’t get me wrong, your carb intake will still be very restricted but you’ll be allowed more carbs than the keto user that isn’t very active. This is because your body will need the carbs as an initial energy boost. Your body is still going to burn through the carbs quickly so that little extra carb consumption will not have Continue reading >>

Exercise And The Ketogenic Lifestyle

Exercise And The Ketogenic Lifestyle

I recently wrote about finding motivation, and in that article, I touched upon exercise, but I didn’t write much about how it relates to the ketogenic lifestyle. So that’s what I wanted to do now. For the past 40 or so years, because of the faulty calorie hypothesis, exercise was used as a tool for weight loss, often times the primary tool. The other being, “eat less”, but we’ll get into that later. Because the hormones responsible for fat accumulation and fat burning (LPL and HSL, respectively) are adjusted during exercise, I don’t put fat loss as a big reason for exercise. That doesn’t mean that exercise cannot be fueled by body fat, in fact, if you’re in ketosis, almost all your exercise will be fueled by your body fat. But calories aren’t the key factor. So, if calories are not the mechanism for fat gain or loss, then what role, if any, does exercise play in achieving health and fitness goals? A bunch. But before I get into that, I just need to bring up a question that everyone needs to answer for themselves. Why do you want to exercise? What goal does your exercising help you achieve? If you don’t know the answer to that, you’re almost guaranteed to fail in your exercise life. A ketogenic lifestyle incorporates a unified approach to all aspects, in order to achieve something better. So, having said that, and having asked you to ask yourself why you choose to torture yourself (or why you are thinking about doing it), let’s talk about exercise. Exercise plays several roles in a healthy lifestyle, a ketogenic lifestyle. Stress relief Mental acuity Fun Let’s start with the first, stress relief. This is the most important reason for regular exercise. Exercise causes a lot of biochemical responses, such as increasing cortisol, the hormone respon Continue reading >>

Low-carb/ketogenic Diets And Exercise Performance

Low-carb/ketogenic Diets And Exercise Performance

Low-carb and ketogenic diets are extremely popular. These diets have been around for a long time, and share similarities with paleolithic diets (1). Research has shown that lower-carb diets can help you lose weight and improve various health markers (2). However, the evidence on muscle growth, strength and performance is mixed (3, 4, 5). This article takes a detailed look at low-carb/ketogenic diets and physical performance. The guidelines for a low-carb diet vary between studies and authorities. In research, low-carb is usually classified as less than 30% of calories from carbs (6, 7). Most average low-carb diets consist of 50–150 grams of carbs per day, a fairly high amount of protein and a moderate-to-high fat intake. Yet for some athletes, "low-carb" can still mean over 200 grams of carbs per day. In contrast, a well-formulated ketogenic diet is more restrictive, usually consisting of only 30–50 grams of carbs per day, combined with a very high fat intake (8). This extremely low carb intake helps you achieve ketosis, a process where ketones and fat become the main sources of energy for the body and brain (9). There are several versions of the ketogenic diet, including: Standard ketogenic diet: This is an extremely low-carb, moderate-protein, high-fat diet. It typically contains 75% fat, 20% protein and 5% carbs (8). Cyclical ketogenic diet: This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. Targeted ketogenic diet: This diet allows you to add carbs, usually around periods of intense exercise or workouts. The pie charts below show the typical nutrient breakdown of a low-fat Western diet, a low-carb diet and a typical ketogenic diet: In most low-carb and ketogenic diets, people restrict food sources like grain Continue reading >>

Fasting And Exercise

Fasting And Exercise

Is it possible to exercise while fasting? This is a common question we hear all the time and the simple answer is ‘Yes’. People think that food gives them energy and therefore it will be difficult to fast and exercise at the same time. Some people with physically demanding jobs feel that they could not fast and work properly. What’s the truth? Let’s think logically about what happens when we eat. Insulin goes up telling your body to use some of that food energy immediately. The remainder is stored as sugar (glycogen in the liver). Once the glycogen stores are full, then the liver manufactures fat (DeNovo Lipogenesis). Dietary protein is broken down into component amino acids. Some is used to repair proteins but excess amino acids are turned to glucose. Dietary fat is absorbed directly by the intestines. It doesn’t undergo any further transformation and is stored as fat. Insulin’s main action is to inhibit lipolysis. This means that it blocks fat burning. The incoming flood of glucose from food is sent to the rest of the body to be used as energy. So what happens during a fast? It’s just the food-storage process in reverse. First, your body burns the stored sugar, then it burns the stored fat. In essence, during feeding you store food energy. During fasting, you burn energy from your stored food (sugar and fat). Note that the amount of energy that is used by, and available to, your body stays the same. The basal metabolic rate stays the same. This is the basic energy used for vital organs, breathing, heart function etc. Eating does not increase basal metabolism except for the small amount used to digest food itself (the thermic effect of food). If you exercise while fasting, the body will start by burning sugar. Glycogen is a molecule composed of many sugar Continue reading >>

Diet 911: Ketosis For Dummies

Diet 911: Ketosis For Dummies

Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>

Quick Start Keto

Quick Start Keto

Low carbers know ketosis is the superhero of fat-burning. But what is ketosis? And how do you get into ketosis quickly? Keto FAQs and why it makes a difference in fat loss. 6 techniques to get into ketosis fast 3-Day rapid reach ketosis technique Try a few rapid keto techniques and eat specific low carb keto foods. Our quick start guide covers everything you need to reach ketosis fast. If carbs are limited to small amounts in your diet, your body relies on fat for energy. When you reach ketosis, fat burns rapidly and muscle tissue is spared. Why Does Keto Burn Fat Faster? To get into ketosis you’ll avoid sugar, leading to low insulin levels. Low insulin curbs hunger and accelerates fat-burning. Metabolizing fat and producing ketones burns more energy than metabolizing carbs. The result is a much higher calorie burn. How Do I Reach Ketosis? Ketosis happens when carbs are very low – usually when eating 20 to 50 grams of net carbs or less per day. (Carb grams from fiber are NOT counted in daily totals.) Everyone is different. Some low carbers must eat very low carb to reach ketosis. Typical Keto Ratio Getting into ketosis requires eating meals that are high in healthy fats and low in carbs. Protein grams should not exceed 20 % of total daily calories. Keto Calculator This free online keto calculator determines your ideal nutrient ratio for weight loss or maintenance during ketosis. The keto calculator recommends the optimum daily calories, fat, carb and protein amounts to help you get into ketosis – and meet your weight loss goal. How to Know You’re in Ketosis Keto Symptoms During keto, low carbers experience bursts of energy and heightened mood – just two of the big benefits of ketosis. Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet b Continue reading >>

How To Workout On Keto Diet

How To Workout On Keto Diet

To get into ketosis you need to go through a period of adaptation. To do that you have to either fast or restrict your carbohydrate intake to a bare minimum. For faster results, you can also exercise. But there are different ways how to workout on keto. Our body can use various fuel sources. The most preferred one is glucose, which is basically carbohydrate or sugar molecules, that gets absorbed very quickly. Next, to that, there are free fatty acids that can either be derived from dietary fat intake or our own body fat. Lastly, the third ones are called ketone bodies that are like “superfuel”, reigning supreme over the other two. By default, we’re hardwired to use glucose as our main fuel. This is reinforced even more by the high amounts of them in our diet. To create energy sugar enters the Krebs cycle during the process called glycolysis. What comes out is pyruvate that gets converted to ATP. The body can store about 2000 calories of glycogen (15g are circulating the blood stream, 150g are stored in the liver and 300-500g in muscle cells). Liver glycogen stores can be depleted already after an overnight fast. It’s our first fuel tank. To release glucose from muscle cells we need a lot more. This supply is scarce and used only when there’s no other way. When we would have to run from a lion or sprint after the bus. Muscle glycogen stores get tapped into only during very intense and glycolytic activities. When in an anaerobic mode we’re utilizing solely glucose for fuel to produce ATP with no oxygen. Free fatty acids, on the other hand, are almost infinite in terms of caloric storage. We can deposit as many triglycerides in our adipose tissue as we can possibly consume. Despite glucose being the body’s primary fuel source, most of the time we’re using f Continue reading >>

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>

Kegenix™ Product Support

Kegenix™ Product Support

If your goal is to get lean, the ketogenic lifestyle can be an extremely effective tool. In a nutshell, keto is a low-carb high-fat lifestyle. Protein intake can vary according to individual needs. On a keto lifestyle, you try to limit your consumption of carbohydrates, your body’s ‘normal’ fuel source. In the absence of those carbs, your system turns to fat as its number one source of calories and therefore energy. Most people are surprised to learn that fat is actually more efficient as far as fuel sources go. Fat metabolism activates ketosis, a natural process which mimics the effects of fasting and triggers immediate weight loss. A lot of keto beginners have questions about training and exercising when the body is in ketosis and rightly so. Indeed, weightlifting and exercising on a keto look a lot different than it does on a low-calorie diet. People on low-calorie diets have to put in hours of gym time every week just to maintain their weight. Many do cardio every single day, often for long stretches of 45 minutes to an hour. Though feeling that post-workout rush of endorphins is amazing, it can also leave you exhausted and hungry. What’s worse, once your body gets used to working out so much, you have to work even harder to lose more weight. That’s why losing those last five pounds always feels so darn difficult. HELLO, WEIGHT-LOSS PLATEAU If this is something you’ve experienced before, where you might have wondered why eating less and working out more didn’t make much of a difference when you stepped on the scale. The reason has to do with the fact that we human beings have developed survival mechanisms in order to survive even when food is scarce. The more you restrict your calorie intake, the more your body will try to hold onto its fat stores in t Continue reading >>

Working Out On Keto: 7 Exercise Programs I’m In Love With

Working Out On Keto: 7 Exercise Programs I’m In Love With

Exercise is important, but it doesn’t have to be boring or frustrating! These exercise programs are for those wanting to up their healthy lifestyle by not only eating well, but staying active. Nothing feels quite as good as moving your body in some way, shape, or form. .. BUT moving your body doesn’t automatically translate into gym torture… workouts do not have to be long and grueling sessions of pain and misery. They can be fun, quick, and enjoyable while yielding fabulous results for your state of mind, body, and sense of connection to your body. Working out takes… well, work. Work can be fun and rewarding, though. That is what we’re going for here, and these exercise programs and resources are designed for just that. Start with what works for you, then adapt them to suit your needs. If you’re like me, you’ll find that you like a whole bunch of different things, and it’s okay to do something different every day. The aim here is to move, and enjoy moving, wherever that takes you. Highlights… How to work out while eating keto for women Workouts by Coconuts and Kettlebells (plus a free eBook!) How to make nutrition and exercise work for women Fat Fueled Audiobook The Art and Science of Low Carbohydrate Performance Bikini Belly Workout Program Keto workout recovery VIDEO: EXERCISE + EATING “HIGH FAT”… FOR WOMEN Click here for the transcript of this keto video While keto is not just for women or men, it might be hard to find good keto workout programs for women. The reason this is a problem is that women burn fat and build muscle very differently from men, thus causing problems when trying to find a good exercise program. If you can relate, this keto video is definitely for you! Highlights… How to change to keto without failure The most successfu Continue reading >>

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