The Definitive Guide To The Ketogenic Diet
If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>
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 >>
Calories, Fat, Carbs & Protein Per Day
Calories, Fat, Carbs & Protein Per Day Carbohydrates, protein and fat represent the three macronutrients you need to sustain normal biochemical functions and stay energized for the challenges of daily life. If you eat the right amount of calories, and the correct proportions of carbs, protein and fat, you’ll not only be healthy, but you’ll curb cravings, feel less hungry and lose excess weight quickly. Fad diets often require people to reduce entire groups of nutrients, including fats or carbohydrates, to dangerous lows. What we need to understand is that losing weight without risking nutrient deficiencies requires a balance of carbohydrates, fats, proteins, minerals and vitamins. Base your weight-loss diet on moderate calorie consumption from a variety of nutrient-dense foods. Consult a physician or registered dietitian before making significant changes to your diet. There are methods to figuring out the best proportions for your lifestyle if you want to get technical about your food consumption, but for many individuals this is more than a little confusing. So what I have attempted to do is first give an explanation as to how you would figure out your personal totals and then provide charts to help you break the information down even further. How to keep track of your intake: Write down your limits. During the day, read your food labels to see how many grams of calories, fats, carbs & proteins you are getting. Remember, food labels tell how many grams are in one serving as defined on the food label. If you eat a smaller or larger serving, then you're eating fewer or more grams of fat, so write down the amounts from each of your meals and snacks. At the end of the day, add up the amounts to get the your totals. Doing this everyday will show if you're at or below yo Continue reading >>
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 >>
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 >>
In Depth Look At Ketogenic Diets And Ketosis
What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions. What's So Great About Being In Ketosis? Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits. Benefit 1 The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Benefit 2 Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place. Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis. Benefit 3 Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors. Benefit 4 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, alon Continue reading >>
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 >>
Is A Low-carb Diet Effective For Burning Fat? Is Ketosis Dangerous?
“The future is already here – it’s just not evenly distributed.” ~William Gibson One hundred years from now, medical doctors, scientists, nutritionists, and the general public will be puzzled and astounded by how few of us were able to grasp the obvious – high-carb, low-fat diets simply do not achieve long-term fat loss. Athletes, bodybuilders, Hollywood and others have known for decades that a low-carb, high-protein diet achieves incredible fat metabolism and enables rapid muscle gains. Hundreds of scientific studies have – again and again – proven the same. Special interests have ridiculed and disparaged these approaches and prevented most of this knowledge, however, from being incorporated into conventional wisdom. While some diets do follow effective fat loss principles, many take them to extremes (Atkins, Dukan, the Ketogenic Diet, etc.), advocating weight loss at any cost. Avoiding fruits and vegetables while encouraging hot dogs and bacon binges – while it might actually help you lose weight in the short term – is not a healthy or sustainable strategy. The LeanBody System is unlike these diets in that you will achieve fat loss and muscle gains as a direct result of improving your overall health, not sacrificing it. So How Do Low-Carb Diets Work? Extreme low-carb diets push the body into ketosis, which means that the body primarily burns fat (instead of carbs) for energy and levels of ketones in the blood are elevated. Ketones are small carbon fragments created by the breakdown of fat stores after the body is depleted of stored glucose (known as glycogen). Humans can use ketones as energy for bodily functions and even as a replacement for glucose to provide fuel to the brain. Since the body relies on stored fat for energy, people lose weight – Continue reading >>
Ketosis, Ketones, And How It All Works
Ketosis is a process that the body does on an everyday basis, regardless of the number of carbs you eat. Your body adapts to what is put in it, processing different types of nutrients into the fuels that it needs. Proteins, fats, and carbs can all be processed for use. Eating a low carb, high fat diet just ramps up this process, which is a normal and safe chemical reaction. When you eat carbohydrate based foods or excess amounts of protein, your body will break this down into sugar – known as glucose. Why? Glucose is needed in the creation of ATP (an energy molecule), which is a fuel that is needed for the daily activities and maintenance inside our bodies. If you’ve ever used our keto calculator to determine your caloric needs, you will see that your body uses up quite a lot of calories. It’s true, our bodies use up much of the nutrients we intake just to maintain itself on a daily basis. If you eat enough food, there will likely be an excess of glucose that your body doesn’t need. There are two main things that happen to excess glucose if your body doesn’t need it: Glycogenesis. Excess glucose will be converted to glycogen and stored in your liver and muscles. Estimates show that only about half of your daily energy can be stored as glycogen. Lipogenesis. If there’s already enough glycogen in your muscles and liver, any extra glucose will be converted into fats and stored. So, what happens to you once your body has no more glucose or glycogen? Ketosis happens. When your body has no access to food, like when you are sleeping or when you are on a ketogenic diet, the body will burn fat and create molecules called ketones. We can thank our body’s ability to switch metabolic pathways for that. These ketones are created when the body breaks down fats, creating 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 >>
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- Atkins No. The Atkins low carb approach is a natural, effective way to take control of your weight and wellbeing. On the diet you eat a healthy balance of protein, healthy fats and fibrous vegetables whilst limiting your intake of refined, sugary carbohydrates. No, because the fats you are consuming are good fats. These not only help your body to switch to burning fat instead of carbs but could have other health benefits too, such as reducing inflammation, improving metabolic factors and decreasing the risk of depression. On a low carb diet like Atkins, you’re less likely to store body fat – even saturated fat is used by your body for energy. Recent research has also shown that the fat you eat has little bearing on cholesterol levels. Instead it’s the mix of other nutrients – especially refined carbs – which can increase ‘bad’ LDL cholesterol. Even when you’re not limiting the amount of saturated fat you’re eating, blood triglyceride levels of saturated fats decline more on a low carb diet than on a low fat weight loss diet. Both LDL cholesterol and triglyceride levels are major factors in heart disease. No. The body uses two primary sources of energy – fat and carbohydrate. When carbs are reduced, the body switches to fat burning. This is called ketosis. Some people may feel a slight dip in energy over the first few days while the body is adapting, yet this can be remedied by adding a little salt to your foods or drinking a salty broth drink. On Atkins, the body adapts to using fat for fuel which is a more efficient source of energy – so there’s no need to carb load before exercise. We have thousands of calories worth of energy from fat, with only a few hundred from glycogen (carbs), and many athletes have found their endurance levels are bett Continue reading >>
Should I Count Calories On A Ketogenic Diet?
Calorie counting is a great tool for people to use to get a rough idea of caloric intakes, as well as a way to pinpoint mistakes they might have made if they hit a plateau. You might have been told that counting calories is not needed on a ketogenic diet because it causes more weight loss than other diets. That’s not exactly true. Would you be burning more calories than a low fat diet? Most likely, but that’s because of your protein intake. What about high carb vs. low carb? The truth is, there are no studies that properly show a fat loss advantage between low carb and high carb diets. There’s been over 20 long-term studies done in the last 50 years trying to give a solid conclusion on this, but all of the results have been the same: there is no significant difference in weight loss between a low carb and high carb diet.  The Ketogenic Diet and How This Ties In The thing about a ketogenic diet is if you tell people to eat as much as they want, they will tend to eat slightly less than other diets. Naturally, you will eat less if you’re eating food that can satiate you easier. You will have more fullness from vegetables, satiety from protein, feel fuller for longer from the fat, and endure higher levels of thermogenesis from unprocessed foods. So what does that all mean? In a nutshell, it means that you will eat less food, and therefore less calories. Your body can dig into your fat stores, since you’re naturally restricting calories, and you’ll lose weight. With high carb diets, usually with a good amount of processed foods, you will see swings in blood glucose. This makes it easy for people to give in to cravings, and succumb to the “carb addiction” created from serotonin and dopamine. There are no magical metabolic advantages to a ketogenic die Continue reading >>
How Many Grams Of Fat Does Ketosis Burn?
I try to look all over the internet to find if anyone knows how much fat is being burned a day from ketosis. Many people ask about calories, but I don't care about that. Is it possible to know a range. I don't want to eat too much fat and not be able to burn my fat stores too. Continue reading >>
How Much Fat Should You Eat On A Ketogenic Diet?
How much fat should you eat on a ketogenic diet? That depends. Are you following a ketogenic diet for weight maintenance or weight loss? Depending on the reason, you might want to formulate it slightly differently, as Dr. Ted Naiman illustrates with an example above. If you want to lose weight, then you should be a bit careful about how much fat you’re adding. Do eat enough to feel satisfied – that’s important to make it sustainable. But more than that will slow down your weight loss. You want your body to burn off body fat rather than added dietary fat. Once you reach a normal weight, you will need to add more fat to maintain it. You’ll know when that time comes as your hunger will increase. Just follow your hunger, there’s normally no need to ever count calories. For more details watch the first interview with Dr. Naiman, below. More A Quick Guide to Ketogenic Diets Low Carb for Beginners How to Lose Weight Videos More with Dr. Ted Naiman Here’s What Happened as Obesity Doubled Massive Type 2 Diabetes Improvement in 3 Months, No Meds 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.
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 >>
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