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How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>

How I Have Lost 80 Pounds In 11 Months Using A Ketogenic Diet

How I Have Lost 80 Pounds In 11 Months Using A Ketogenic Diet

I have lost 40 80 pounds in 4 11 months using a Ketogenic Diet and I am not done yet. Weight loss and fat loss have always been elusive to me. Not this time. The Weight Loss Struggle I have struggled with my weight and with trying to lose weight my whole life it seems. I was always a bit of a bigger kid growing up. Nothing too crazy. Just a few extra pounds. During my teen years I did grow quite a bit taller so I wasn’t quite as pudgy but I was never happy with the way I looked. Even at a young age I was conscious of my size. A Sugar Addiction I loved food. Especially the sugary stuff. I always had to have two helpings of a meal followed by dessert. Luckily for me we did at least have home cooked meals and we always ate as a family at the dinner table. The other thing I had going for me is that I was active. My friends and I were always outside playing. Hell our parents had to fight with us to come inside after dark. But I was a “sneak-eater”. I would sneak food into my room and eat it. I am not exactly sure why this became a habit. I “Tried” A Lot of Different Weight Loss Approaches Over the years I kept trying to lose the pounds. I was very much into sports so to be honest I wasn’t hugely overweight but I wasn’t happy either. This pattern continued for decades. I was always trying to lose 10 pounds, or 20 pounds. I would have some success but it didn’t last and I would fall right back to my poor eating habits and the weight would come back. I tried a lot of different weight loss approaches. I joined gyms and I spent thousands of dollars on supplements. None of it made me any lighter. Except in the wallet. Being Overweight Affects Your Self Esteem This comes as no surprise I hope. When you are carrying extra pounds it is always on your mind. You never f Continue reading >>

How To Lose 20 Lbs. Of Fat In 30 Days… Without Doing Any Exercise

How To Lose 20 Lbs. Of Fat In 30 Days… Without Doing Any Exercise

Fat Loss via Better Science and Simplicity It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”. In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed… Rule #1: Avoid “white” carbohydrates Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe. Rule #2: Eat the same few meals over and over again The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups: Proteins: Egg whites with one whole egg for flavor Chicken breast or thigh Grass-fed organic beef Pork Legumes: Lentils Black beans Pinto beans Vegetables: Spinach Asparagus Peas Mixed vegetables Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I hav Continue reading >>

How To Use The Ketogenic Diet To Quickly Lose 50 Pounds Or More

How To Use The Ketogenic Diet To Quickly Lose 50 Pounds Or More

You’ve probably tried to lose weight many times with little to no success. Maybe you lost some weight, but it either always came back or your program wasn’t sustainable, so you quit. If you’re looking for a way to lose weight, especially if you need to lose 50 or more pounds, you’ve come to the right place. If there’s one thing I’ve learned from my 11 years as a Holistic Nutritionist working with thousands of clients, it’s that there is A LOT of emotional and mental pain associated with weight gain, especially when you’re weight has gotten this bad. It might even make you angry or sad thinking about it now, but I want to assure you of one thing before I get into the process: You can either let your past decisions define and/or confine you, or you can choose to move on. Yes, your past decisions (or lack of action) have affected, maybe negatively, maybe REALLY negatively, your current situation. However, your past can’t be undone, BUT your past results (where you are now) CAN (where you want to be). You can choose to move on, leave it behind you and start focusing on your present! It’s going to take time, but it’s far from impossible. In fact, I know you can do it. As with pretty much every thing that’s worth it, the transformation won’t happen overnight. It may take a year or more to lose the weight. The good news? If you follow this article, you’ll lose weight fast and if you stay consistent, you’ll keep losing weight, and then a year will come and go and you would have lost a significant amount of weight. And you’ll keep it off! 6 Mindset and Motivation Hacks To Help You Lose 50 Pounds or More 1.) Losing A Significant Amount Of Weight Is A Full-Time Commitment You can’t be all about your weight loss goals Monday to Friday and take the Continue reading >>

Keto Diet Weight Loss Rate – How Fast Can You Lose Weight?

Keto Diet Weight Loss Rate – How Fast Can You Lose Weight?

“I have to lose extra weight fast, urgently, right here and right now. I can not wait a minute, otherwise I cannot wear my favorite clothes to a party, wedding, concert etc.” You are familiar with those thoughts, aren’t you? We always wait until the last day, and then we begin to panic and search for a diet for rapid weight loss. You try to water or juice fast, lose 3-5 kg (6.6 – 11 lb) of nothing but water weight and despite what the scales say, you look no different and feel weak and dehydrated. The keto diet is the safest way to lose weight very fast, but just what is the keto diet weight loss rate? Read on to find out. What is the keto diet weight loss rate? I’m sure there are only ketogenic diet followers among my readers. Well, I’m almost sure of that. Some of you have just entered our low-carb club, and you are really wondering – what is the keto diet weight loss rate? After all, you could be in the category of those who need to fit into a sexy dress just next week. Keep track of your progress! Weight loss is easier when you’re collecting analytic data on yourself! Add to cart Select options Select options Add to cart So, let’s find out what is the weight loss rate on a ketogenic diet. First of all we have to figure out how exactly how our calories get burned with a keto diet. The principle of calorie burning is very simple, although to be honest, I do not agree with it. As for me it is complicated. I think everything is very difficult with our bodies. I will explain it with simple words, without bothering your brain with any detailed information. You are definitely in a rush to start doing whatever needs to be done to fit into the same dress. When you live your usual life without any diet your body gets energy from carbohydrates. As soon as you Continue reading >>

Lose 10 Pounds A Week With Ketogenic Diet

Lose 10 Pounds A Week With Ketogenic Diet

Losing 10 pounds in a week on a diet might seem improbable to you or maybe even impossible. However, with a diet such as the ketogenic plan, you can quickly lose 10 pounds in a week by providing a different type of fuel for your body to burn instead of sugar – fats. Why a Ketogenic Diet will bring Weight Loss Although a ketogenic diet is a high-fat, moderate-protein, low-carb diet prescribed medically for epileptic children, it can work in people of all ages to force the body to use fats as fuels instead of sugar, thus literally melting away body fat. . How does that work? With the limited carbohydrate intake, your body is not receiving carbs to be stored and burned for energy. Instead, your body starts to convert fat to energy. Once this process is initiated, actually adding more fat to your diet will keep these fires burning stronger and longer. The first few days on this type of diet, eating foods higher in fats and proteins and all but eliminating carbohydrates, will start to reverse your body’s chemistry. After that, your body will start burning fat 24 hours a day. For most other diets, strong emphasis would be placed on exercise. And not that you wouldn’t want to implement an exercise routine with a ketogenic diet, especially with the high amount of fat you’ll be ingesting, but your body will be in a weaker state than normal for the first few weeks. So give your body time to balance out before starting an exercise regimen. Even without the regular exercise, the ketogenic diet, when followed properly, will help you drop 10 pounds in a week. The Food Ketogenic diets are preferred by many people because the menu options are vast and incredibly tasty. Because you want to eat foods higher in fat content, you will get to enjoy rich, full flavors and barely have Continue reading >>

What Happens When You Eat Nothing But Bacon For 30 Days Straight? [interview]

What Happens When You Eat Nothing But Bacon For 30 Days Straight? [interview]

Meet Dan Quibell, the man behind The Bacon Experiment, a 30-day bacon fast (or feast…?). For 30 days straight, Dan consumed nothing but bacon, and the results will shock you! The Bacon Experiment came into my radar through a Facebook group focused on the ketogenic lifestyle. This was all around the time I had just got back on the keto wagon; the timing really couldn’t have been more perfect. While I found the experiment to be a bit extreme, I was intrigued and inspired by the determination displayed and the results achieved. I felt a genuine sense of camaraderie among the folks in his group. It’s a community of like-minded low carb folks that encourage and motivate each other. If you’ve got a Facebook, you’ve got to go check it out! And for those interested in conducting your own bacon experiment, you can download this free PDF walk-through and guidelines to ensure you are on the right track. Recently, I reached out to Dan for an interview to pick his brain about The Bacon Experiment and ketogenic living. He graciously agreed! Thank you so much for taking the time to answer my questions, Dan. Walk me through The Bacon Experiment step-by-step. What were your goals and expectations going into this? Dan: The Bacon Experiment was me eating nothing but bacon for an entire month. Two pounds of bacon, or roughly 30 pieces, every day. The goal here was to get people’s attention using BACON, then try to teach them something about low carb and ketogenic diets and all the benefits that come with it. Cutting out carbs has been life-changing for me, and I wanted others to benefit as well. I expected that even though I was eating 2500 calories a day, an increase of 500 calories a day for me, that I would not gain much weight, I already knew that eating fat and protein doe Continue reading >>

How Many Carbs Should You Eat Per Day To Lose Weight?

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 Long Does It Take For The Ketosis Diet To Work?

How Long Does It Take For The Ketosis Diet To Work?

When it comes to weight loss, everyone wants rapid results. A ketosis diet, better known as a ketogenic diet or low-carb diet, helps you lose weight by forcing your body to burn fat for energy instead of carbs, causing you to go into a state of ketosis. The rate of weight loss on a ketosis diet varies, and how long it takes to work depends on how much weight you need to lose, but you may be able to lose more than 12 pounds in a month. Video of the Day Your body's preferred source of fuel is glucose, which is derived from carbohydrates. When fasting, your body undergoes hormonal changes that stimulate the release of fat from your fat cells, where it is transported to the liver and made into ketones, which are then used for energy. The ketogenic diet is high in fat and protein and low in carbohydrates, which mimics fasting to produce ketones and the state of ketosis. How quickly you get into ketosis varies, but can happen in one to two days. When followed as advised, people on a ketogenic diet for weight loss lose weight and lose it quickly, according to dietitian Juliette Kellow. According to a 2008 study published in the "American Journal of Clinical Nutrition," men who followed a ketogenic diet for four weeks lost an average of 12 pounds. The men in the study were able to eat fewer calories without feeling hungry or dissatisfied. It's important to note that this was a small, short-term study, and weight loss results may vary. The concern with losing weight too quickly is that you lose muscle and water rather than fat. Most health care professionals recommend a slow rate of weight loss of about 1 to 2 pounds a week. Losing water and muscle on a weight-loss diet may zap your energy levels and your motivation, and you may be more likely to regain the weight. While ketogen Continue reading >>

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

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 >>

‘i Did A Low-carb Diet For 2 Weeks—here’s How Much Weight I Lost’

‘i Did A Low-carb Diet For 2 Weeks—here’s How Much Weight I Lost’

I've tried my fair share of weird weight-loss strategies, none of which I wind up maintaining long-term because of the crazy restrictions. But in the summer of 2015, my parents started their own journey on the low-carb diet, and after seeing each of them successfully shed some pounds, I decided to give the diet a try for myself and see what kind of low-carb diet results I'd get. Diets that minimize carbs go by many names. Chances are you've heard people refer to the Atkins, South Beach, or Keto (short for "ketogenic") diets. For the purposes of this experiment, I followed the rules laid out by Susan Kleiner, Ph.D, R.D, author of Power Eating, in this article. Since I work out moderately at least three times a week, I planned to consume 100 grams of carbohydrates per day on the plan—and that was the only rule. Considering cheese is naturally low in carbs (and was the hardest thing to give up during my bouts of Paleo and Whole30), I figured I'd finally met my perfect weight-loss match. So, armed with no further restrictions than capping my carb count, I kicked off two full weeks on the diet. Here's what I learned and what my low-carb diet results looked like. I've heard people preach about the wonders of food journals and how helpful they can be, but I always found the idea of writing down every last bite of food I consumed to be overkill. After all, I'm pretty aware of what I'm putting in my body, thankyouverymuch. But during my first day of counting carbs, I realized how helpful it really was to keep track of what I was eating. I kept my daily journal on a Google doc and updated it throughout my day. Not only did it help me keep a daily tally of how many carbs I'd eaten, but it was also a great reference for looking up the number of carbs in foods I eat regularly. Any Continue reading >>

The Ketogenic Diet And Weight Loss Plateaus

The Ketogenic Diet And Weight Loss Plateaus

I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore it and keep on keeping on. I wanted to put together a short list of common things that may be wreaking havok on the average ketogenic dieter, and go over some solutions that might help out. Keep in mind, this does not cover everything and it also covers a wide range of topics. As you read this, please read to the end. Don’t form ideas about your own body and apply the things that I am saying with no thought behind it. This is strictly for people that are hitting weight loss plateau’s and need some help. If you have only lost 1 or 2 pounds in a week, that is still weight loss and does not require action against it. Hidden Carbohydrates People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar. Some vegetables like Brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis. You might think that they’re low carb, but in large consumption, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the vegetables you eat. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some b Continue reading >>

How To Lose 20 Lbs. Of Fat In 30 Days… Without Doing Any Exercise

How To Lose 20 Lbs. Of Fat In 30 Days… Without Doing Any Exercise

Fat Loss via Better Science and Simplicity It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore what I refer to as the “slow-carb diet”. In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed… Rule #1: Avoid “white” carbohydrates Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe. Rule #2: Eat the same few meals over and over again The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups: Proteins: Egg whites with one whole egg for flavor Chicken breast or thigh Grass-fed organic beef Pork Legumes: Lentils Black beans Pinto beans Vegetables: Spinach Asparagus Peas Mixed vegetables Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I hav Continue reading >>

Lose Weight By Achieving Optimal Ketosis

Lose Weight By Achieving Optimal Ketosis

Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>

My Story: How I Lost 77 Pounds

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 >>

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