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How Often Should You Carb Up On Keto

How Often Should Carb Up

How Often Should Carb Up

Alright, the bullshit can stop w/ the last post; everyone grow up...that kind of nonsense almost makes me not want to respond. As for the refeed, here are the protocols that I suggest: 1. It should last ~7-8 hours. 2. It's caloric value should be 1-1.5 times your maintenance calorie intake. For example, if maintenance is 3000, then the value should be 3000-4500 calories. Start at the low end of the range at first. 3. The macro breakdown should be 70% carbs, 20% protein, and whatever fat you cannot avoid. 4. Foods like potatoes, pasta, oats, bagels, low-fat pop tarts or grahm crackers, pretzels, non-fat ice cream, or basically anything else w/ little fat and fructose, esp. in the form of HFCSyrup (read the labels). 5. Twice weekly, such as Sunday and Thursday should work well. This differs slightly than the refeeds i recommend in my article, but after doing more research, this seems to be optimal. You restore glycogen with little or no fat gain, while getting the desired leptin response to ensure continual fat loss. Once you get leaner, you may be able to get away with more "cheating" per se, but the above approach will leave you very very satisfied and will allow you to eat some foods that would most certainly be off limits twice weekly, and it will actually accelerate your progress. Check out my article for an optimal training protocol. Also, please post your results. Best of luck, Continue reading >>

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 >>

Low Carb Cheat Day

Low Carb Cheat Day

Diet stalls are frustrating. You limit carbs but the scale ignores you. A low carb cheat day may help by shaking up your metabolism. Here’s scientific proof and a plan to do it right. Why cheat days burn more fat How to plan your perfect low carb cheat day The days before and after you cheat How does cheating help? Your body adapts to physical routines and ways of eating – eventually. Diet progress stalls and we plateau. Cheat days shake things up a bit, metabolically speaking. If you’re not seeing progress on low carb, cheating on your diet can help. To get started, schedule six low carb days, followed by one (wonderful) cheat day. When to Cheat on Your Diet Your low carb cheat day allows extra carbs, preferably in the form of slow carbs: sweet potatoes, beans or nuts – foods allowed after the Atkins Induction phase. If you’re just starting Atkins, a low carb cheat day is generally NOT recommended. Wait a few months, see if your progress slows, then revisit the idea. Why Cheat Days Help Burn Fat Low carb cheat days sound counterproductive. Actually, it’s a key to faster fat loss. As our body adapts to routine, leptin levels drop and weight loss slows. Leptin is a hormone that controls metabolism and hunger cravings. After a few weeks of dieting, leptin levels drop and we store more fat. Outsmart Your Metabolism Use a low carb cheat day to outsmart your body. Eating more calories, carbs and fat one day a week raises leptin levels. Raising leptin levels keeps your body primed for rapid fat loss all week. How to Cheat on Your Diet Cheat days boost fat burning and weight loss – but only when you cheat in a sensible way. Have a Plan Budget your calories for what matters most. Track/count the extra carbs you’re eating. Be realistic – don’t go crazy. Don Continue reading >>

Tracking Macros On Keto: Should You Always Do It?

Tracking Macros On Keto: Should You Always Do It?

I have had quite a few questions about counting macros on the keto diet so wanted to do a quick post about it! First of all, in case you aren’t aware, macros are fats, proteins, and carbohydrates. If you are eating a ketogenic diet then your macros are going to be something like 5-10% carbs, 20-25% protein and 70-80% fats. Sometimes people talk about these percentages in terms of grams – so it would like 30g carbs, 70g protein, 170g fat per day (for example). When I first started eating keto I tracked everything using myfitnesspal. It’s an easy to use app that is free. In the beginning, it really helped me to track my macros because I had no idea what a high fat, low carb diet looked like! But the thing about tracking your macros is, it can send you a little crazy. Well, it did me anyway. You end up spending quite a lot of time every day writing down what you eat and totaling up the macros of every bite of food that passes your lips. There were times were I’d sit there letting my food go cold while I furiously typed in every little thing on my plate. Or I’d try to map out everything at the beginning of the day and end up feeling like I was eating like a robot. So although tracking was helpful in one way, I also knew that it was not how I really wanted to be spending my time in the long run. A huge reason for starting eating keto was that I wanted freedom in my diet – freedom to enjoy delicious food, feel satiated, lose weight and be able to focus on other, more important things in life. So here’s the deal with tracking macros on the ketogenic diet: I highly recommend moving away from tracking your macros as soon as possible, or even better, simply not tracking them at all. But how do you do this? There are various ways that you can stay on top of your macr Continue reading >>

Video: Time To Carb-up? Signs To Watch For + Why I Do It.

Video: Time To Carb-up? Signs To Watch For + Why I Do It.

If there’s one thing I regret when I started eating high-fat, low-carb, keto, it’s that I waited way too long to do my first carb up. In all honesty? I got a little scared of eating carbs. I went months fighting the urge to eat a little bit of carrots, sweet potato or yam thinking that powering through would help me reach my goals quicker. Yah, it didn’t. If anything, it made things worse. I don’t want this guilt for you. So, I made this video. Today, we’re going through the 3 strategies for carb ups aka carb refeeds – why I (now) practice carb ups, how often to do them, why they work, and more. A must-watch if you’re using a ketogenic, high-fat eating style to heal your hormones, build muscle and/or reset your health. For video mini guide & transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF with the transcript for this video, resources, and exclusive steps to taking your keto fat burning to the next level. Download to your device and access anytime. Simply click the button above, enter your details, and the guide will be delivered to your inbox! Get the mini guide & transcript now. Highlights… Why I carb-up When to carb-up and how to do it The 3 different carb up and carb refeeding strategies to pick from Resources… Which of the 3 carb-up strategies have you done? What was your experience? Lets chat about it in the comments! Continue reading >>

Advanced Ketogenic Dieting

Advanced Ketogenic Dieting

There is a lot of confusion out there when it comes to ketogenic dieting. All around us we have hundreds of books, so many experts, endless opinions from people who have done it themselves and posted their views online. Right now the water is exceedingly muddied. The goal of this article it to not only give a clear view on the keto protocols but also lay out an sound tried and true protocol along with a systematic way to set it up. Ketogenic Dieting Defined Lets start this off talking about what ketogenic dieting means and doesn’t mean. A lot of people think that keto means eating low carbs. Some people think it means just eating protein. Ketogenic dieting is achieved by getting into ketosis, and that is a process that the body has to go through. Eating low carbs or only eating protein, etc, doesn’t mean the body will get into ketosis. Generally speaking being keto means that someone has limited their carbohydrate intake to extremely low levels until their body runs out of stored glycogen causing the body to start making ketones (fats) to run on. THAT is what the main goal of a ketogenic diet is- being in ketosis and a state of using fat for fuel. We all have glycogen (carbs) stored in our liver, and when we limit carb consumption our liver kicks out stored glycogen to fuel our activity. When that liver glycogen runs out that is when the body flips the switch and starts making ketones for us to use as energy. Ketones are fractionated fats that yield 7 cals per gram (regular fats yield 9 calories per gram when used for energy). This is very interesting because when we are eating a carb based diet, carbs give us 4 calories per carb eaten to burn for energy. Being in a ketogenic state we are burning 7 calories per ketone….meaning we are burning more energy at rest. I Continue reading >>

Ketogenic Diet: What Not To Eat On Keto

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 >>

Ketogenic Diet Faq: All You Need To Know

Ketogenic Diet Faq: All You Need To Know

Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis. 1. Stay Hydrated: This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon. I have most of my clients do a water fast or eat light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system. In general, aiming to drink at least half your body weight in ounces of water and closer to your full body weight in ounces of water daily will help you immensely. I weigh 160 lbs and easily drink 140-180 ounces of water each day. Sometimes more in the summer time. As you begin super 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 >>

The Other Side Of Keto Paleo: A Gut Healing Carbup

The Other Side Of Keto Paleo: A Gut Healing Carbup

What is a Carb-up, why and how to do it? WARNING: This is a carbohydrate containing recipe!! And YES intentionally so! And YES it fits in your Keto Paleo lifestyle, very much so! If you have never heard of a Carb-up or a carb night, you might be in for a nice surprise. Yes it is ok to have carbs on a Keto Paleo plan, if done the right way, with the right foods. It is actually a very beneficial practice. So what is a Carb-up in the first place? It is a meal containing a very small percentage of fat (about 1% to 5%) a moderate amount of protein(20% to 25%) and a certain quantity of carbs, calculated in base of your weight and how often you carb-up. Basically you are switching the quantity of fat for carbs in your plate when you carb-up. Why are carb-ups good and who are they for? Carb-ups are mostly beneficial for people who are very sick or have any kind of endocrine issues. A moderate amount of carbohydrates supports adrenal and thyroid function, specifically the conversion of thyroid hormone to the active form, it also stimulates Leptin production, helping you curb hunger and feel more satisfied after a meal. In healthy individuals carb-up stimulate muscle growth, when combined with resistance training. If you are having any sleep issues, hormonal issues, are very stressed or are a woman over 40, you might want to consider introducing some carb-ups to your Keto Paleo lifestyle. It will also make you less likely to cheat or binge, when you can indulge and expand your food range, without losing control of what you are doing. How do we do this carb-up thing? If you are a healthy individual you will want to use the carb-ups in conjunction with some sort of resistance training, to help you stay very lean and build muscle. In that case you would have your carb ups on workout Continue reading >>

The Keto Diet: A Low-carb Approach To Fat Loss

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 >>

Why Cheat Day Works And How To Use It

Why Cheat Day Works And How To Use It

For those who follow a carb-restricted diet (low-carb, cyclical ketogenic diet, intermittent fasting, etc.), introducing a cheat day is not only a way to bring sanity into your meal plans – it is almost a requirement of sorts from a metabolic perspective to ensure that the progress with fat loss does not slow down. It is a bit hard for some people to understand how they can eat whatever they want and still get leaner – so let’s look into how and why it works. What exactly is a “cheat day”? Popularized by The 4 Hour Body book, it’s essentially cyclical strategic refeeding. You pick a day in a week (during which you would otherwise follow a restricted diet) where you allow yourself to consume copious amounts of absolutely anything you want, to your heart’s content. This concept is not new. It has been used for a while by those who followed calorie-restricted diets and allowed themselves one day per week where they would consume more calories than what they estimated their daily requirement was. As you now know, counting calories is a useless task. So we will discuss cheat days purely from the perspective of “carb refeeding”, because the assumption is that during the rest of the week you would be consuming limited amount of carbohydrates. Your total caloric intake during the day is never taken in consideration – only the ratio of different macronutrients. So, why cheat at all? There are many reasons. Pure ketogenic diets (those that strictly restrict any carbs) or diets that at least call for a significant reduction in carbs are psychologically tough. They are extremely effective in achieving the goal you might have in mind (whether it is shedding extra body fat and getting very lean, or using ketone bodies to improve energy levels, cognitive function, Continue reading >>

Quick Tips For Your First Keto Carb Up

Quick Tips For Your First Keto Carb Up

Switch up your low-carb routine with carb-up pick-me-up. The essentials for your first keto carb-up are hot off the press: when and how often you should do a carb-up, how many and what type of carbs you should get. Okay, you’re loving keto. You’re finally getting the results you’ve always dreamt of and your body is beginning to heal. Yet, things are just getting a little, well, stale. On top of that, you’re not feeling so hot, certainly not as good as you felt when you first embarked on your keto expedition. Welcome to the wonderful world of carb-ups. When you first wade into the ketogenic waters, it’s easy to assume that carbs have the same place in your diet as paint thinner. But they’re not the boogeyman they’re made out to be. The occasional carb-up can actually save your keto butt, especially if you’re a woman. The key is to utilize those carbs strategically. Not sure if carb-ups are for you? Check out this dandy video and blog post. If you’re finding yourself stuck, if your hormones are still a bit out of whack, or if you’re just not feeling up-to-par, this video will deliver the lowdown for your first keto carb-up. For video transcript PDF, scroll down. Your Mini Guide & Transcript A 5-10 page PDF with the transcript for this video, resources, and exclusive steps to taking your fat burning to the next level. Download to your device and access anytime. Simply click the button above, enter your details, and the guide will be delivered to your inbox! Get the mini guide & transcript now. Highlights… Why carb-ups? Carb-up timing & frequency What type of carbs to eat The amount of carbs to get Resources…. Watch: 10 Delicious Carb-Up Meals Pick up my Fat Fueled program to liberate your keto life from restriction. Subscribe to my YouTube channel! Continue reading >>

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