Here's Exactly How I Lost 50 Pounds Doing The Keto Diet
Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>
Keto Diet Food List, Including The Best Vs. Worst Keto Foods
Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>
Ketogenic Diet: What Not To Eat On Keto
When you start off on a diet it is important to understand what you can eat and what you can’t eat, otherwise, it really isn’t a diet. The same thing applies to the ketogenic diet. There are certain foods that you can not eat if you wish to stay in a state of ketosis. Thankfully, the the list of keto-friendly foods that you can eat is so long that you really shouldn’t have a problem finding a lot of recipes that you enjoy and are keto-safe. The purpose of this post is to talk about the different foods that you should avoid on keto because if you aren’t prepared you can easily mess up and knock your body out of ketosis. Foods to Avoid on Keto One of the interesting things about keto is that a lot of your cravings being to disappear. When you see the foods that you can’t eat your first thought might be “there is no way I’m going to be able to give up that.” However, once you’re in ketosis you understand that many of the things you craved were simply caused by the carbohydrates within them. This is why in our weight loss manual we start people off with a carb detox so they can see the benefits of no longer craving carbs. Another blessing of being in the age of the Internet is that 1000s of people have shared different substitutes for the foods they enjoy. If you are hoping to find some substitutes for the foods that you can’t eat below then check out our post on low-carb substitutes. Grains and Starches Let’s face it, bread is a big deal. A lof people eat bread every single day in some form. It’s very convenient to be able to run down to Subway and pick up a sandwich. Bread goes with every meal so when people hear that they have to give it up for keto they turn their back and try to find another diet. But grains cause your body problems. You know th Continue reading >>
How Many Carbs Should You Eat?
Could there possibly be a more controversial topic than how many carbs we should be eating?! One of the perks of following a Paleo framework is that when we maximize nutrient density (see The Importance of Nutrient Density) and eat high-quality foods from both the plant and animal kingdom, other elements of diet, like macronutrient ratios, tend to fall into place without us needing to obsessively count fat or carb grams. Still, considering how much bad press carbohydrates tend to get (as well as the tendency for the media—and even some leaders within the Paleo movement itself—to mis-portray Paleo as being low carb), a great deal of confusion exists surrounding optimal carb intake. What’s the scoop? The short answer is… it depends! It depends on what our goals are, how far away we are from those goals, how active our lifestyles are, how well we sleep, how well-managed our stress is, and what health issues we might be dealing with. All of these factors can influence the healthiest level of carbs for our specific situation. The AIP Lecture Series is a 6-week video-based, self-directed online course that will teach you the scientific foundation for the diet and lifestyle tenets of the Autoimmune Protocol. But, while there’s no one-size-fits-all recommendation we can all safely shoot for, we can definitely pull together some guidelines based on available evidence. Hunter-Gatherer Intakes Let’s start with hunter-gatherers! According to Loren Cordain’s 2000 publication, “Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets” (which analyzed ethnographic data for 229 hunter-gatherer societies), the majority of hunter-gatherer populations ate between 22 and 40% of their diets as carbohydrates. That translates to Continue reading >>
Ketogenic Diet Beginners Guide
Brief Overview A ketogenic diet is a way of eating that promotes a state of ketosis in the body. Generally speaking a ketogenic diet will have the following macronutrient ratios: High Fat – 60%-80% of total calories come from fat. Moderate Protein – 15%-35% of total calories come from protein. Low Carbohydrate – 5% or less of total calories come from carbohydrates. Everyone’s macronutrient breakdown will be different and depends on a variety of factors. Reference our Keto Macro Calculator to figure out what yours are! Eating in accordance with these macronutrient ratio’s will deplete your body of glucose and force it to start producing ketones. Your body will then use these ketones for energy. What is Ketosis From Wikipedia: Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose (sugar) provides most of the energy. With the abundance of high carbohydrate foods available in modern times, virtually all human beings that don’t make a concerted effort to restrict carbs are always in a state of glycolysis. There are a number of reasons why ketosis is beneficial when compared to glycolysis, which we will get into later. What are Ketones? Ketones are the fuel source your body is running on when it’s in a state of ketosis. They are produced in the liver when glycogen is depleted and are characterized as a slower burning fuel source when compared to glucose. Insulin and Keto This is where the magic happens. Eating a high carb diet means you’re always producing insulin to transport the glucose around your body. The fat can just sit around and watch because insulin is doing all the work. The fat is eventually stored, which leads to weight gain. In a Continue reading >>
The Ketogenic Diet: An Ultimate Guide To Keto
Over recent years, ketogenic diets have become increasingly popular. The diet is otherwise known as ‘keto,’ and it’s high in fat and extremely low in carbs. But there are a few things to be aware of, such as the benefits, best foods to eat, foods to avoid, possible dangers and side effects. This guide will show you all of these things. Also, the guide provides sample keto meal plans, snack ideas, and guidance how to implement the diet in a healthy way. What is a Ketogenic Diet? Ketogenic diets are a way of eating that focus on strictly limiting carbohydrate. And if implemented well, they can be incredibly beneficial. By and large, those following a keto plan eat higher amounts of fat, moderate protein, and a very small amount of carbs. Macros As long as you keep carbs very low, then keto is possible on a range of macronutrient ratios. However, in my case I’d aim for macros similar to this: Carbohydrate: 5-10% Fat: 60-75% Protein: 20-30% How do keto diets work? When you keep carbs very low for an extended period, the body enters nutritional ketosis. Ketosis refers to a state in which the body starts burning fat for energy rather than carbohydrate. On a typical high carb diet, the body burns glucose. In contrast, the ketogenic diet encourages the body to start using ketones for fuel. Ketones are a type of molecule that our liver produces during times of carbohydrate restriction (or overall low food intake). The human body can use both glucose and ketones for fuel. How many carbohydrates should I eat? Respected low carb researchers Jeff Volek and Stephen Phinney advise aiming for an upper limit of 50 grams total carbs. Below this number is also widely accepted as a ketogenic diet (1). Generally speaking, you can eat this amount of carbohydrate and still be in ketos Continue reading >>
How Many Carbs Per Day On A Low-carb Ketogenic Diet?
Although my initial plan was to include this post in All You Need to Know About Carbs on Low-Carb Ketogenic Diet, I decided it deserves to be discussed separately. How Many Carbs per Day to Stay in Ketosis? As described in my post How Does the Ketogenic Diet Work? Weight Loss and 3 Main Effects of Ketosis, weight loss on a ketogenic diet is achieved by limiting the daily intake of net carbs and getting your body in a metabolic state known as ketosis. While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day (and very rarely over 100 grams per day). Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day. I'd suggest you start at 20-30 grams and see how you can adjust it for your needs. There are two ways to find your ideal net carbs intake: Low to high method Start from a low level of net carbs to ensure you quickly enter ketosis (~ 20 grams of net carbs per day). When you detect ketosis after about 2-3 days, start adding net carbs (about 5 grams each week) until you detect a very low-level or no ketones (using Ketostix or blood ketone meter). This is usually the most reliable and quickest way to discover your net carbs limit. It could be a bit hard the first couple of days, as you have to give up almost all carbs from one day to another but it will be worth it. This method is highly recommended. High to low method Assuming you're not in ketosis, start from a relatively high level of net carbs (~ 50 grams) and keep reducing (about 5 grams each week) until you detect presence of ketones. This is a less difficult approach but not recommended, as you may spend a long time out of ketosis before you find yo Continue reading >>
Ketones And Carbohydrates: Can They Co-exist?
For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis, DKA) is often discussed and debated in much the same way as religion or politics. Perhaps this can be said of all nutrition, which is a shame. Nevertheless, in my continued defiance of such sensitive topics, I’d like to add another layer of complexity and nuance to this discussion. The “rule of thumb” for NK is that caloric intake is determined as follows (this excludes a subset of ketogenic diets known as calorie-restricted KD which, as the name suggests, is specifically restricted in calories): Carbohydrate (total, not “net”): less than 50 gm/day, but ideally closer to 30 gm/day Protein: up to 1 to 1.5 gm/kg, but ideally below about 120 gm/day Fat: to satiety Let me illustrate what this looks like for Joe (left), Jane (middle), and Jeff (right — an example of a calorie restricted KD), three hypothetical people in NK — but each with different caloric requirements. As a general rule, as caloric requirement increases the proportion of calories derived from carbohydrate and protein decreases (and the contribution of dietary fat increases), even while absolute intake of carbohydrate and protein increases. Anyone who has bought a blood ketone meter knows how tough it can be to get “into” ketosis by carbohydrate restriction (since everyone asks, I use the Abbott Precision Xtra meter which uses two different strips: one for glucose and one for beta-hydroxybutyrate, or BHB). Most practitioners consider the minimum threshold of NK to be a fasting serum level of BHB above 0.5 mM. I’m a bit more stringent in my practice and like to see fasting BHB levels above 1 mM. To give you a sense of one per Continue reading >>
My Story: How I Lost 77 Pounds
My story begins many years ago. I started my health improvement and weight loss journey in 2008 after a series of health scares forced me to look at my bad diet and non-existent exercise habits. My blood pressure and fasting blood sugar were both elevated, and I started having issues with blurred vision and pain in my feet. That really scared me, as my mother had been diabetic before she died at the age of 63, and I did not want to end up dying young and in pain as she had. So I started paying attention to how I felt after I ate. Armed with my observations, I began to change my diet. At first, I cut out the obvious processed junk foods, and started choosing real foods instead. Out went the boxed and canned stuff, and I started eating fresh meats and vegetables instead. Although my diet was much lower in carbs at this point, and I had removed many of the problematic foods, I still got my chocolate fix in every week, and I was eating bread or corn chips occasionally. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com Six months into these changes, I felt so much better, I decided to write a website and share the information I had learned about what constituted real food and the difference it can make in your health. I called the website Healthy Eating Politics, since what I had learned about “healthy eating” was the direct opposite of what the federal government and mainstream medicine was saying. I discovered that the low fat, whole grain, high carb diet being pushed by the USDA was making people sick, and that cholesterol and saturated fat were NOT evil foods. The lie that cholesterol and saturated fat cause heart disease was doing a lot of damage to the average America Continue reading >>
Ketogenic Diet: The Complete Beginner’s Guide
The ketogenic diet (also known as the keto diet) is a way of eating where you actively help your body burn the excess fat that it has already stored. In order to do that, the amount of carbohydrates that you consume per day is limited (to 20-25 g of net carbs/day), and fat and protein make up the rest of your caloric intake. When you limit the amount of carbs (i.e. sugar and starches) that you are consuming, you enter a state called “nutritional ketosis”: your body can no longer rely on carbohydrates for its energy needs and it now needs to start burning fat as its primary fuel source. As a result, blood glucose remains much more stable throughout the day, and many people report increased energy and lower appetite, which makes it easier to control the amount of food you’re eating. The ketogenic diet was primarily designed as a treatment for epilepsy and is nowadays most often used for weight loss (1). It has multiple benefits that go beyond weight control, such as improving blood sugar regulation and insulin sensitivity, lowering the risk of Type 2 Diabetes and of heart disease, and it possibly even protecting against cancer. In this article, we’ll explain you the basics of the ketogenic diet and help you get started. Feel free to save this guide by pinning it to your Pinterest account or sharing it on your social media to read later. Continue reading >>
How Many Carbs Should I Eat To Prevent Ketosis?
When you’re on a low-carb diet, your body kicks into action, breaking down fats into ketone bodies to use for energy. This increase in ketones -- called ketosis -- is a normal adaptation to cutting carbs. In fact, the switch to ketosis is why low-carb diets work. Even though you could eat enough carbs to prevent ketosis, it's important to clarify why you want to avoid it. There's nothing unhealthy about ketosis, so you may just need to correct any misinformation to make the best decision for your weight-loss goals. Video of the Day Deal With Concerns Over Ketosis Ketosis is often confused with ketoacidosis, which is unfortunate -- ketosis is normal, while ketoacidosis is a dangerous condition related to type 1 diabetes. Most people on a low-carb diet tolerate ketosis without any problems. Then after the pounds are dropped, carb intake is gradually increased so you're out of ketosis by the time you reach the maintenance phase. If you decide to stay in an induction phase longer than the low-carb plan recommends, consult your doctor to be safe. People with type 1 diabetes are at risk for developing ketoacidosis from lack of insulin. Due to the complex metabolism of diabetes, they end up with high levels of blood glucose and ketones, which upsets the body's normal acid-base balance. When that happens, ketosis becomes ketoacidosis, causing symptoms like thirst, frequent urination, dry mouth, nausea, belly pain, rapid breathing and fruity-smelling breath. If you have symptoms, contact your doctor immediately -- diabetic ketoacidosis is a medical emergency. You may be wary about ketosis because you've heard about "ketosis flu." It's not really flu, but in the first few days or weeks of a low-carb diet, some people experience headaches, dizziness, fatigue, constipation or wea Continue reading >>
How To Get Into Ketosis In Less Than 3 Days
Do you need to get into ketosis super fast? Don't think you can handle the deprivation and hunger of a water fast? The good news is that you don't have to. You can rev up your metabolism, escape hunger, and be on your way to fat burning in one or two days! All it takes is a ketogenic diet that is lower in carbs than standard keto. This will cut your cravings to the bone and switch you from a glucose burning metabolism to burning fat faster than anything else! Ketogenic diets work by reducing basal insulin levels, lowering blood triglycerides, and setting up conditions that will move you into the state of nutritional ketosis. Getting into ketosis is important because when the body produces ketones, your hunger level goes down, your energy goes up, and you experience a state of well-being. All of these benefits will make it easier for you to stick to your low-carb diet plan. On a typical keto diet, it takes 3 to 5 days to enter into the state of ketosis. But how quickly you do that depends on how many carbohydrates you were eating per day before you started restricting them. In addition, if you're looking for the urine testing strips to change colors right now, that only occurs once ketosis is well under way. Most low-carb diets start you off at 20 to 30 net carbs. Atkins 20 and the Reddit version of Keto begin at 20 net carbs, and the Protein Power Lifeplan begins at 30. These amounts are low enough to get the job done within a few days. If you're coming from a carb-heavy diet, it might take a little longer to switch metabolic pathways than if you're merely switching from a low-calorie plan to Atkins, Keto, or LCHF. However, there is a much quicker method that you can use right now instead of these standard Keto diets. The quick-start method I'm going to share with you i Continue reading >>
The Keto Diet: A Low-carb Approach To Fat Loss
Along with the Atkins diet and the South Beach diet, individuals who are interested in low carbohydrate approaches to dieting will likely want to look into the Keto Diet. Popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, 'eat fat to lose fat'. So How Does It Work? The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the burning of what are known as ketones. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower. Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates. TKD Or CKD Usually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet). TKD A TKD is one where you will eat carbohydrates right before and right after your workouts. This is the best bet for those who are involved in more intense activities and require some carbohydrates to fuel them and who are not as interested in doing carb loads and depletion workouts. CKD A CKD on the other hand is a diet where you will eat a minimum amount of carbohydrates per day (that 30-50 gram number) and then on the weekend (or at a time that is appropriate for you) do a large 'carb-up' phase where you will eat a large amount of carbohydrates in an effort to refill your muscle glycogen stores so you can continue to workout the coming week. Normally right before the carb-up phase you will do a depletion workout wh Continue reading >>
How Many Carbs Should You Eat Per Day To Lose Weight?
Republished with permission from our friends at Authority Nutrition. Original article here. Sign up for updates to receive one week FREE of my low carb and gluten free meal plans: Check out some of my other favorite low carb keto resources: Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight. It tends to reduce your appetite and cause “automatic” weight loss, without the need for calorie counting or portion control. This means that you can eat until fullness, feel satisfied and still lose weight. Why Would You Want to do Low-Carb? For the past few decades, the health authorities have recommended that we eat a calorie restricted, low-fat diet. The problem is that this diet doesn’t really work. Even when people manage to stick to it, they don’t see very good results (1, 2, 3). An alternative that has been available for a long time is the low-carb diet. This diet restricts your intake of carbohydrates like sugars and starches (breads, pasta, etc.) and replaces them with protein and fat. Studies show that low-carb diets reduce your appetite and make you eat less calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down (4). In studies where low-carb and low-fat diets are compared, the researchers need toactively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win (5, 6). Low-carb diets also have benefits that go way beyond just weight loss. They lower blood sugar, blood pressure and triglycerides. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol (7, 8, 9, 10). Low-carb diets cause more weight loss and improve health much more than the calorie restricted, low-fat diet still recommended by the mainstream Continue reading >>
How Many Carbs Should You Eat To Get Into Ketosis?
Limiting carbs is one of the easiest ways to get into ketosis. It doesn’t require fasting; it doesn’t even require you to eat fewer calories — all you have to do is restrict your carbohydrates and eat just enough protein (and not too much) to stimulate fat burning and ketone production. Other factors like fat consumption, stress, and activity levels are important to consider as well, but knowing how many carbs you need to eat to get into ketosis is a good place to start. How Many Carbs For Ketosis? Regardless of how many variables impact ketosis, it is important to start somewhere, and carbs are the most important metric to start with on the ketogenic diet. For most people, keeping total carbs below 35g and net carbs below 25g (ideally, below 20g) will get them into a deep ketosis after about a week. (To figure out your net carb consumption, simply subtract total fiber intake from total carbs.) Note: Some sweeteners are considered keto-friendly and do not raise blood sugar levels. These can be subtracted from the total carbs as well. For more, read our Guide to Low Carb Sweeteners > To eat such a small amount of carbs, you must be vigilant about your food choices. You may find that many of your favorite foods will put you over the carbohydrate limit for the day with just one serving. Even healthier foods like fruits and vegetables are packed with sugar and carbs, but don’t get discouraged — there is plenty of delicious food you can eat on the ketogenic diet. For example, you can have a Bacon Breakfast Bagel for breakfast, a Thai BBQ Pork Salad for lunch, and a Keto BBQ Chicken Pizza for dinner. Mouthwatering aren’t they? Check out this list for some more ideas of what you should and should not eat on the ketogenic diet: Do Not Eat Grains – wheat, corn, ric Continue reading >>