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Does Keto Burn Muscle Or Fat

Fasting And Muscle Mass – Fasting Part 15

Fasting And Muscle Mass – Fasting Part 15

It seems that there are always concerns about loss of muscle mass during fasting. I never get away from this question. No matter how many times I answer it, somebody always asks, “Doesn’t fasting burn your muscle?” Let me say straight up, NO. Here’s the most important thing to remember. If you are concerned about losing weight and reversing T2D, then worry about insulin. Fasting and LCHF will help you. If you are worried about muscle mass, then exercise – especially resistance exercises. OK? Don’t confuse the two issues. We always confuse the two issues because the calorie enthusiast have intertwined them in our minds like hamburgers and french fries. Weight loss and gain is mostly a function of DIET. You can’t exercise your way out of a dietary problem. Remember the story of Peter Attia? A highly intelligent doctor and elite level distance swimmer, he found himself on the heavy end of the scale, and it was not muscle. He was overweight despite exercising 3-4 hours a day. Why? Because muscle is about exercise, and fat is about diet. You can’t out-run a bad diet. Muscle gain/ loss is mostly a function of EXERCISE. You can’t eat your way to more muscle. Supplement companies, of course, try to convince you otherwise. Eat creatine (or protein shakes, or eye of newt) and you will build muscle. That’s stupid. There’s one good way to build muscle – exercise. So if you are worried about muscle loss – exercise. It ain’t rocket science. Just don’t confuse the two issues of diet and exercise. Don’t worry about what your diet (or lack of diet – fasting) is doing to your muscle. Exercise builds muscle. OK? Clear? So the main question is this – if you fast for long enough, doesn’t your body start to burn muscle in excess of what it was doing prev 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 >>

Ketosis: Metabolic Flexibility In Action

Ketosis: Metabolic Flexibility In Action

Ketosis is an energy state that your body uses to provide an alternative fuel when glucose availability is low. It happens to all humans when fasting or when carbohydrate intake is lowered. The process of creating ketones is a normal metabolic alternative designed to keep us alive if we go without food for long periods of time. Eating a diet low in carb and higher in fat enhances this process without the gnawing hunger of fasting. Let’s talk about why ketones are better than glucose for most cellular fuel needs. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com Body Fuel Basics Normal body cells metabolize food nutrients and oxygen during cellular “respiration”, a set of metabolic pathways in which ATP (adenosine triphosphate), our main cellular energy source is created. Most of this energy production happens in the mitochondria, tiny cell parts which act as powerhouses or fueling stations. There are two primary types of food-based fuel that our cells can use to produce energy: The first cellular fuel is glucose, which is commonly known as blood sugar. Glucose is a product of the starches and sugars (carbohydrates) and protein in our diet. This fuel system is necessary, but it has a limitation. The human body can only store about 1000-1600 calories of glucose in the form of glycogen in our muscles and liver. The amounts stored depend on how much muscle mass is available. Men will be able to store more because they have a greater muscle mass. Since most people use up about 2000 calories a day just being and doing normal stuff, you can see that if the human body depended on only sugar to fuel itself, and food weren’t available for more than a day, the body would run Continue reading >>

Can You Build Muscle On A Ketogenic Diet?

Can You Build Muscle On A Ketogenic Diet?

The other day, I was on a phone call with a good friend and fellow strength coach, Joe Dowdell, CSCS, of Peak Performance in New York City. I told him my current deadlift personal record stood at a respectable 420 pounds but that I aspired to pull a 500. He told me it was "doable." Great. Then I threw him a curveball worthy of Dodgers southpaw Clayton Kershaw. I wanted to add 80 pounds to my deadlift … while following a ketogenic diet. Joe let out a big sigh. Staying on a ketogenic diet means eating so few carbohydrates that when your glycogen stores empty, your body cashes-in on a process called 'ketosis' for energy. The carbohydrate threshold to stay in ketosis will vary by individual, but the guideline for most folks is fewer than 50 grams of carbs. I was dead-set on eating fewer than 20 grams of carbohydrates per day. How low is that? One medium banana would place you over your daily limit! Wait, don't carbs stimulate muscle growth? How could this work in the long term? More important, can I add 80 pounds to my deadlift without eating much carbs? These questions and more piqued the scientist in me. So I set out to find the answers not only by poring over the scientific literature but through real-world application on the gym floor as well. Now before you rush down to the bottom of the article to see if I did it, I want to preface the grand finale by explaining the anabolic capacity of carbohydrates. Let me walk you through several key areas of anabolism in which carbohydrates and insulin play a role. Carbohydrates, Protein, and Insulin Carbohydrates create anabolism largely by setting off a cascade of hormone-driven events. (Just so we're clear, you also get an insulin response from protein as well.) Chief among these events is secretion of a hormone called insuli Continue reading >>

Rewriting The Fat Burning Textbook – Part 2: Why You’ve Been Lied To About Carbs And How To Turn Yourself Into A Fat Burning Machine.

Rewriting The Fat Burning Textbook – Part 2: Why You’ve Been Lied To About Carbs And How To Turn Yourself Into A Fat Burning Machine.

In Rewriting The Fat Burning Textbook – Part 1 you discovered how eating a high fat diet doesn’t make you fat, and may actually increase the amount of fat you burn as fuel at both rest and during exercise, allow you to exercise or function for longer periods of time while eating relatively few calories, massively improve your health and not limit performance in the least. But much of that information is theoretical, and not grounded in hard, sweaty numbers. Sure, there are videos such as this that suggest high-fat diets and ketosis-adapted performance can aid with things such as fat loss and high-altitude resilience, but there is scant data related to the pointy end of human performance potential. However, what if we could actually prove that eating a low-carb, high-fat diet for a long time, becoming fat-adapted and even avoiding carbohydrates during the one time when we’re most encouraged to consume carbohydrates (during exercise)… …could actually turn you into a fat-burning machine without losing a shred of performance capability or causing any metabolic damage? That, my friends, would rewrite the fat-burning textbooks. Let’s find out if it can be done… ——————————————– Enter The Exercise Nerds: The FASTER study at the UCONN Human Performance Laboratory As you’ve already learned – from controlling cancer to reducing your waistline to biohacking your brain – a high fat and low carb diet has been shown to massively enhance health, energy levels, and focus while reducing risk of disease. But what does a high-fat diet do to the body when you’re exercising? Does it actually cause you to burn more fat as fuel? Does it mess up your gut? Does it drain precious muscle and liver energy stores? And most importantly: can you turn Continue reading >>

Very-low-carbohydrate Diets And Preservation Of Muscle Mass

Very-low-carbohydrate Diets And Preservation Of Muscle Mass

Go to: Metabolic adaptations in VLCARB It is frequently claimed that a VLCARB sets the stage for a significant loss of muscle mass as the body recruits amino acids from muscle protein to maintain blood glucose via gluconeogenesis. It is true that animals share the metabolic deficiency of the total (or almost total) inability to convert fatty acids to glucose [18]. Thus, the primary source for a substrate for gluconeogenesis is amino acid, with some help from glycerol from fat tissue triglycerides. However, when the rate of mobilization of fatty acids from fat tissue is accelerated, as, for example, during a VLCARB, the liver produces ketone bodies. The liver cannot utilize ketone bodies and thus, they flow from the liver to extra-hepatic tissues (e.g., brain, muscle) for use as a fuel. Simply stated, ketone body metabolism by the brain displaces glucose utilization and thus spares muscle mass. In other words, the brain derives energy from storage fat during a VLCARB. Glycolytic cells and tissues (e.g., erythrocytes, renal medulla) will still need some glucose, because they do not have aerobic oxidative capacity and thus cannot use ketone bodies. However, glycolysis in these tissues leads to the release of lactate that is returned to the liver and then reconverted into glucose (the Cori cycle). Energy for this process comes from the increased oxidation of fatty acids in the liver. Thus, glycolytic tissues indirectly also run on energy derived from the fat stores. The hormonal changes associated with a VLCARB include a reduction in the circulating levels of insulin along with increased levels of glucagon. Insulin has many actions, the most well-known of which is stimulation of glucose and amino acid uptake from the blood to various tissues. This is coupled with stimulatio Continue reading >>

Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.

Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.

Fat makes your meals more palatable and helps you feel full, so it’s no wonder the high-fat ketogenic diet is increasing in popularity. The diet has been trending for the past three years, as “keto” blogs and cookbooks continue to pop up and build an impressive fan base. This diet has been used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer. But is it useful and healthy as a strategy for weight loss? First, the basics: On the ketogenic diet, at least 70 percent of your daily calories come from fat. Five to 10 percent of your calories come from carbohydrates (20 to 50 grams a day). The rest, up to 25 percent of your daily energy, comes from protein. By contrast, the healthy diet recommended by the Institute of Medicine is 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The ketogenic diet’s low-carb target can be met only by avoiding grains, dairy products, fruit, and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and squash are out, and even amounts of lower-carb vegetables are limited. So what’s left to eat? Typically, eggs cooked in butter for breakfast; for lunch and dinner, meat, chicken or fish with salad or green vegetables and plenty of oily dressing. Sorry folks, no alcohol on this diet. Even red wine is out. The ketogenic diet gets its name from a process called ketosis. Ketosis happens when your body doesn’t have enough energy from glucose (carbohydrates), so it adapts by using stored fat for energy. The result? Weight loss. Does the ketogenic diet lead to faster or more sustainable weight loss than other diets? The research to date suggests that initial weight loss on the keto diet is impressive but Continue reading >>

Weight Loss And The Ketogenic Diet

Weight Loss And The Ketogenic Diet

It’s pretty obvious the well-known advice to “eat less, move more” for losing weight is not working for most people — if any. In fact, at least ⅔ of dieters who lose weight not only gain it back, but often do so with some extra weight. Yikes. So the question is, can there be a real solution to this problem? There just might be, and it’s a little-known process that more and more people are catching on to: ketosis for weight loss. Ketosis on a low-carb, ketogenic diet works because it helps suppress your appetite unlike other ways of eating. Not only that, it can also support increased focus and mental clarity. Imagine no longer obsessing about food or worrying about eating too much because your appetite is just… under control. No more counting calories! No more cravings. No more crazy amounts of exercise. Just satiety and a regulated appetite. Not only that, a ketogenic diet might even be able to help you lose weight faster than other methods — while keeping the weight off. If this idea appeals to you (and come on, how could it not?), you might be ready to try a ketogenic diet for weight loss. But you’re still left with some questions, so let’s cover all of the details you need to know to get started. Before you can use a ketogenic diet for weight loss, it’s a good idea to have an understanding of how it works. Here are some important points about the ketogenic diet: A ketogenic diet is centered around bringing the body into a state of ketosis. Ketosis is metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates. When you drastically cut down on the amount of carbohydrates or calories you’re eating, and there aren’t enough carbohydrates from food to burn for energy, the body switches to the state of keto Continue reading >>

Keto Build Muscle And Burn Fat At The Same Time

Keto Build Muscle And Burn Fat At The Same Time

The ultimate goal when it comes to body composition and fitness is to build muscle and burn more fat. For vanity and looking good, surely. But there are other health and longevity benefits to this. Muscle is actually our biggest organ, as the fascia connect all the dots between our ligaments, creating a tissue that covers our entire body. The advantages to having a lean physique are obvious, as it will increase our metabolism, increase our life span, improve nearly every biomarker and actually sharpens our cognition. What You Need for Muscle Growth Building muscle is an anabolic process that needs to be facilitated in some way. There are 4 main conditions that need to be met. An Adequate Stimulus (Train Hard Enough) – Resistance training that makes the muscle fibers contract at near maximum effort signal the body to adapt to the stimulus. If there’s a perceived necessity in your environment to be stronger, then you will eventually get stronger. It’s the first determining factor of muscle hypertrophy. Protein Synthesis (Eat Enough Protein) – Training causes scarring damage to your muscle fibers that needs to be repaired, if you were to recover from the stimulus. Amino acids found in protein are essential building blocks of our organism. They’re used for growing lean tissue, skin, nails, hair – everything. Enough Energy (Be at a Caloric Surplus) – All of this is a costly process and requires heat to be carried out. Muscle growth will occur only if there’s a surplus of energy – when the body has managed to cover its more vital functions. Hormonal Output (Mainly Testosterone and Human Growth Hormone) – Hormones are your body’s signaling mechanisms that send messages to conduct certain processes e. protein synthesis, muscle building, fat burning. All of Continue reading >>

How To Burn Stored Body Fat — A Ketosis Primer

How To Burn Stored Body Fat — A Ketosis Primer

“So, how do you tell your body to start burning stored body fat?” my friend and fellow mother asked. “Cut the carbs,” answered another mom. “I go into ketosis just about every afternoon.” “Ketosis? Isn’t that bad for you?” The short answer? No. I talk to a lot of people who want to lose weight. They try all sorts of things — exercise, calorie restriction, you name it. Sometimes, they lose the weight. Inevitably, they gain it back. That’s because what they’re doing is going on a diet — a temporary fix at best. What they need is a lifestyle change, a perspective shift, a new paradigm. Of course, you all know the paradigm I espouse — a conversion to eating real, traditional foods. Yet even a conversion to eating real food won’t necessarily help the pounds melt away. If you’re still eating 200 grams of carbohydrates a day — even if they’re “traditional” carbohydrates like sprouted or soaked grains, unrefined sweeteners, etc, you’re not going to lose weight without making some serious changes. If your body is regularly storing body fat (you gain a little bit of weight each year), then something is wrong with how your body metabolizes food. Let me introduce you to a new concept: the body fat setpoint. The body fat setpoint is the mass of body fat that your body attempts to defend against changes in either direction. It’s your body’s attempt to maintain homeostasis. This is why if you exercise more, you eat more. It’s also why if you restrict calories, your metabolism slows down to compensate. Why should you care about the body fat setpoint? From Stephan at Whole Health Source: We care because this has some very important implications for human obesity. With such a powerful system in place to keep body fat mass in a narrow range, Continue reading >>

How To Burn Fat & Spare Muscle: The Cyclical Ketogenic Diet

How To Burn Fat & Spare Muscle: The Cyclical Ketogenic Diet

One of the toughest things to do is to burn fat while sparing muscle. Unless you have a hormonal issue working against you, proper diet and exercise will help you burn off those unwanted inches. The problem arises, however, when all that sweat and effort begins to eat away at your muscle gains, as inevitably happens whenever you begin cutting calories and forsaking the weights for the treadmill. Fortunately, there’s a metabolic trick you can perform that will largely fix the problem. THE BACKGROUND Anyone familiar with the Atkins Diet has heard of ketosis. Ketosis is a state your body enters when it runs out of free glucose or glycogen for its energy needs and begins burning fat instead. Diabetics try to avoid this state, but bodybuilders, fitness athletes, and anyone looking to get lean gladly invite and, indeed, even work to initiate the condition. While most doctors will tell you ketosis is something you want to avoid (because it could potentially lead to a buildup of ketones, causing ketoacidosis to set in), the fact is that it is one of the most remarkable feats of metabolic legerdemain you will likely ever find. Like the Atkins Diet, the ketogenic diet (particularly the one written by Lyle McDonald) relies upon the elimination of most carbohydrates from the diet for a predetermined period of time to allow ketosis to set in, creating an environment where your body burns all the fat it wants. Now, before you get overly excited and start throwing away all the bread and pasta in the house, there’s a laundry list of rules and directions to familiarize yourself with first. To do otherwise is to invite failure. First off, there are a number of different ways to follow a ketogenic diet. You can simply stop eating carbs for a few weeks – or even a few months if you 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 >>

How To Build Muscle On Keto Blueprint

How To Build Muscle On Keto Blueprint

The question a lot of low carb athletes want to get answered to is: “How does a ketogenic diet affect performance?” Secondly: “How to build muscle on keto?” Can you even do it? Well, in my experience, YES you can. Let me give you my story and secrets… When I first heard of nutritional ketosis I didn’t immediately try it out. Being into resistance training, I figured that it couldn’t possibly ever work. Sounds familiar, right? If you’re physically active then you’ve probably been told about the importance of proper nutrition, post-workout glycogen synthesis, recovery, etc. etc. And that you need CARBS to do it. In the athletic community, carbohydrates are being held at the pillar stone of success. But you don’t need them. I’ve never been into this dogmatic belief so eventually, I decided to try out the keto diet. Let’s see what happens and if I lose strength, so be it… I can always get it back. It was meant to be a short experiment, but… After a month of eating less than 30 grams of carbs a day I was in ketosis. I’m not going to lie that some of my performance had suffered, but only temporarily. Other than that, I felt amazing and loved the keto diet. I thought to myself: Why hadn’t I tried it out before? The answer to that was fear of losing my gains – all in vain. I didn’t want to sacrifice the health benefits of low carb and how amazing it made me feel. But I also wanted to regain my performance and continue getting stronger… all while staying on a ketogenic diet. To me, it sounded like a challenge, which I was more than willing to accept My training consists of mainly bodyweight exercises, such as calisthenics, Yoga, and gymnastics. The keto diet is perfect for that and I’ve learned how to build muscle on ketosis. It’s doable Continue reading >>

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

In this guide, you will learn everything you need to know about water fasting ketosis. I'll explain how water fasting can help you reach your absolute highest possible fat burn rates, which is easily the single biggest benefit of ketosis. You'll also see the science on how long it actually takes before you can enter ketosis during a water fast. You'll also learn about one of the most dangerous problems of water fasting ketosis. I'll also tell you why it is a very good idea to avoid one of the most common mistakes people make once they already reach ketosis during a water fast. Now that you know what you're getting yourself into, here's a quick overview of everything that's covered in this guide: The single biggest benefit of water fasting ketosis Simply put, ketosis is a state where you get to enjoy your absolutely highest possible fat burn rates. If you're on your regular diet, your body can draw energy from a couple of different sources (so not just from your body fat reserves). Those other, non-fat energy sources are the main reason why your fat burn rates stay on the low end, even if you start eating less food. But during a water fast, because you're eating no food at all, those other energy sources in your body will be completely wiped out after a while. Once that happens, your body will enter full ketosis, and in that state of full ketosis, your body will have no choice but to rely almost exclusively on your body fat reserves. With no other energy sources available, ketosis will trigger some pretty amazing fat burn rates in your body. Water fasting is one of the fastest ways to reach that state of super high fat burn. And a lot of people do a water fast just for this reason. There's only one problem with reaching ketosis through water fasting. PRO TIP: A different Continue reading >>

Burning Fat For Fuel Increases Quality And Quantity Of Life

Burning Fat For Fuel Increases Quality And Quantity Of Life

More than half of all Americans struggle with chronic illness, and 1 in 5 deaths in the U.S. is obesity-related. This is a direct result of eating far too much sugar and grains, too much protein and far too little healthy fat To optimize your mitochondrial function through diet, you need to eat so that your body is able to burn fat as its primary fuel rather than sugars. Ketogenic diets are very effective for this, as is fasting When your body is able to burn fat for fuel, your liver creates ketones that burn more efficiently than carbs, thus creating far less reactive oxygen species and secondary free radicals that can damage your cellular and mitochondrial cell membranes, proteins and DNA By Dr. Mercola Humans suffer more chronic and debilitating diseases today than ever before; more than half of all Americans struggle with chronic illness, and 1 in 5 deaths in the U.S. are obesity-related. These discouraging statistics are largely the result of an inappropriate diet. Most of us eat far too much sugar and grains, and far too little healthy fat. Many also eat too much protein, and most of it of poor quality processed food to boot. Unfortunately, the notion that glucose is the preferred fuel for your body is a pervasive one. Everyone from diabetics to top athletes are advised to make sure they eat "enough" carbs to keep their systems from crashing. This misguided advice is at the heart of many of our current health failures. It's also a driving factor in our diabetes, heart disease and cancer epidemics. Dietary fats are actually the preferred fuel of human metabolism, and this can be traced back to our evolutionary roots. One of the keys to long-term weight management and good health is healthy mitochondrial function, and for that you need to get your net carb, protein Continue reading >>

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