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How To Get Into Ketosis Fast Bodybuilding

This Is How To Get Into Ketosis The Right Way

This Is How To Get Into Ketosis The Right Way

What if I told you that you can get into ketosis only in 2 days. It is possible. What about one day? Also possible! 1 hour? Of course! Most people are looking for the easiest and the fastest solution to everything. “Lose 20 pounds in 1 day with this magic pill!” Did it work for you? I don’t think so. I don’t blame people who want it to be easy and fast. I was one of those people when I started a ketogenic diet. What I didn’t realize is that it is not about how fast I get into ketosis, it is about changing my lifestyle and sticking to it day in and day out. Today, I want to talk about how to get into ketosis the right way. This is a blueprint that you can use when starting out with a ketogenic diet or when you want to get back into ketosis. I will also provide you with necessary techniques, shopping list, and recipes that will help you to start the keto diet and get into ketosis. Ketosis vs. keto-adapted There is a lot of confusion all over the Internet about being in ketosis vs being keto-adapted (fat adapted). Some people use them interchangeably without fully understanding the meaning behind them. Let’s clarify both terms and find out which one we are trying to achieve today. What is ketosis? Ketosis is a metabolic process that is activated when our body doesn’t have enough glycogen (derived from carbs) for our cells to burn for energy. Instead, it starts to convert fat deposits (adipose) to energy. As a part of this process, it makes ketones. Ketone bodies are water-soluble molecules that are produced by our liver from fatty acids. We produce ketones because fatty acids can’t cross a blood-brain barrier, and they can’t be used by our brain as energy. When people talk about nutritional ketosis they associate it with the presence of ketones in your bo Continue reading >>

Chaz Branham: Ketosis, Carb Backloading, And Bodybuilding

Chaz Branham: Ketosis, Carb Backloading, And Bodybuilding

Can You Compete In a Bodybuilding Competition Using Ketosis and Carb Backloading? Chaz is a man-beast, a freak of nature in all the best ways. This is a guy who entered the Texas Shredder Classic, his first bodybuilding competition, on a dare– and did ridiculously well by using a fat-based approach. He’s my good friend, a venture capitalist, a trainer, and the first person I thought of to answer your questions about burning fat fast, ketosis, and carb backloading. Before we get to the podcast, our Review of the Week comes from Amanda, who listens to the podcast and switched to a Wild diet with wild results! Amanda and her husband have never felt better in their lives—and he even got rid of his migraines. She also loves the idea of burning fat without gut-busting cardio workouts… and she shouts out to me and all the people behind the scenes. I do, too! So, my sincerest thanks to Alyson, Bailey (our mascot), Tyler, Peter, and Melinda! You guys rock. And thanks to all the listeners out there—keep the comments and reviews coming, I read every one. Also, please remember that we keep this podcast commercial free so that I don’t have to promote a bunch of junk on the show—but you can support the team and keep up the flow of unbiased information by grabbing a copy of The Wild Diet at www.wilddietbook.com. There are some really great bonuses available when you pre-order so check them out and get your copy today. Chaz Branham has coached some of the world’s greatest athletes, executives, and early stage entrepreneurs. He started his fitness career by helping college and professional athletes fine-tune during the off season and now he’s a venture capitalist investing in startups in Austin, TX. He also advises Fixed Foods, an explosive subscription-based paleo mea Continue reading >>

How To Get Lean With The Ketogenic Diet Plan

How To Get Lean With The Ketogenic Diet Plan

The ketogenic plan has become hugely popular, and many people have lost weight on this plan. Discover how can get slim the ketogenic diet plan way. Ketogenic Diet Plan Dieting Choices Losing body fat while keeping muscle is a challenging endeavour. There are lots of diets out there that will definitely help you lose fat, but sometimes your hard-earned lean mass is lost along with body fat. The ketogenic diet plan is different from a lot of diets on the market. Read on to learn how to get lean with the ketogenic diet plan. The ketogenic diet plan may seem extreme to some, but it can be an effective way of losing weight while retaining muscle. What is the Ketogenic Diet? The ketogenic diet is a way of eating that eschews all forms of complex carbohydrates like pasta, bread, cakes and soft drinks with high-sugar content. The aim of the diet is to put the body in a state of ketosis and keep it there. Ketosis occurs when the body continually burns fat or ketones, instead of glucose, for energy. What Foods are Allowed on the Diet? Since everything is allowed except complex carbohydrates, the ketogenic diet plan actually lets you eat a lot of different foods. Protein, fats and oil, nuts, seeds, dairy, and vegetables. Spices that don’t have a high-sugar content are allowed as well. The forms of protein allowed include beef, poultry and fish, as well as protein that comes from eggs and dairy products. The only caveat is that the diet specifies eating grass-fed or organic meat. Fats and oils that are allowed on the diet include fats from butter, avocados and egg yolks. Oils like coconut oil, olive oil, and red palm oil are recommended. The ketogenic diet plan advocates limiting your intake of trans fats that are often found in processed food because trans fats have been linked Continue reading >>

In Depth Look At Ketogenic Diets And Ketosis

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.[1] 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 >>

How To Put Your Body Into Ketosis?

How To Put Your Body Into Ketosis?

How to Put Your Body into Ketosis? Ketosis Body | Ketosis Diet Bodybuilding | Ketogenic Bodybuilder | Ketosis Side Effects Body Odor Ketosis happens when you lack enough carbohydrates to burn and produce energy for the brain and body. As a result, the liver will use its stored fat to produce ketones, which will be your new source of energy. When your body gets used to the state of ketosis, you will no longer feel hungry and weak even when you are on a low-carb diet. On a Standard Keto Diet of 20-30 grams of carb intake per day, it usually takes 5 days to get in to ketosis. However, it might take longer if you are consuming a large amount of carbs before starting a keto diet. But, how to put your body into ketosis in a short time? Luckily, there is a way to get you in to ketosis state in just three days or less. The idea is to greatly lower your carb intake. Your body will then quickly adjust and begin burning fat instead of burning carbs. Entering Ketosis in 3 Days or Less First, you need to know the net carbs of the food that you eat. Net carbs, or sometimes called effective carbs, is the total carbohydrate content of food less the amount of fiber. Your goal is to cut down your carb intake into less than 20 net grams. The less carbohydrates you eat, the faster you will enter ketosis. Moderate physical activity can also help at this stage. This way, you will easily burn the small amount of carbohydrates into your system and then your liver will produce more ketones to get more energy. It is also best to eat more fat while you are doing this. Don’t worry about counting calories at this stage. The main question during the first few days in the keto diet is entering ketosis, not losing weight. You can eat as much fat as you can to satisfy your hunger, (you can also maint 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 >>

Diet 911: Ketosis For Dummies

Diet 911: Ketosis For Dummies

Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>

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 For Bodybuilding

Ketogenic Diet For Bodybuilding

Bodybuilding isn’t easy or achieved quickly. It takes time, dedication, a lot of exercises, and the right diet plan. A lot has been said about ketogenic diets and their ability to strip body fat while preserving muscle, and it has made a name for itself amongst heavyweights in the field. But is the ketogenic diet for bodybuilding right for you? Most if not all fitness models and bodybuilder competitors include a low carb eating program at a point. The idea is before a competition or photo shoot; their muscles will have increased definition. When the event is complete, regular dieting is resumed. Bodybuilders or weightlifters looking to achieve a ripped physique can use high-fat ketogenic dieting for preserving lean muscle and increase fat loss efficiently.(1) What is a Ketogenic Diet In the most basic terms, a ketogenic diet is high in fat, has good protein levels, and is very low in carbohydrates. For a more detailed look check out our introduction to a ketogenic diet. This pushes your body into a ketogenic state, which means you start burning fat to fuel your everyday activities. Low-calorie diets can have similar slimming effects, but with them, you also risk losing muscle, which is the exact opposite of what bodybuilders are looking for. Another advantage of ketosis is the strong diuretic effect. This is a fancy way of telling you that you’ll shed water weight. Save LowCarbAlpha Ketogenic Diet for Bodybuilding It’s very common for weightlifters beginning a keto diet to experience loss of strength. Many people get turned off instantly blaming the low level of carbs and give up on this diet. Leave your ego at the door and simply push some lighter weights. You must realize your body is going through many changes adapting to high fat foods. Your strength will come Continue reading >>

My 10 Week Transformation

My 10 Week Transformation

Do you wonder what I’ve been up to lately? Well, over these past 10 weeks, I decided to get lean. Check out my results: Before (Monday, May 2) Weight: 199.8 lbs Bodyfat Percentage: 20% After (Saturday, July 16) Weight: 178.6 lbs Bodyfat Percentage: 10.5% (Measurements were taken using the InBody 520) How I Did It: I ate for fat loss. I trained for fat loss. I didn’t joke around. My daily calorie intake was my body weight (in lbs) x 10. For example, the first week, I weighed approximately 200 lbs, so my calorie intake that week was 2000kcal per day. To give you an idea of how low this number is, I was eating 3500kcal per day before I started this diet. The only things I ate on this diet were: meat, eggs, lots of non-starchy vegetables (and I mean LOTS), olive oil, nuts, and the occasional tub of plain organic Greek yogurt. That’s it. This may shock you, but in order to get lean, you need to eat like a human is intended to eat. I know that you may be wondering: what about fruit? Fruit is awesome, and is great for you. I didn’t eat it because I wanted my body to go into ketosis (think Atkins diet). That’s right, no carbs. Obviously, to every rule, there is an exception. Every 2 weeks, I had a re-feed day. On this re-feed day, I ate whatever I wanted. Fruit? Oh ya. Bread? Yup. Cake, ice cream, dessert? Ya baby. These days kept my body from going too far into ketosis, and got my metabolism revving again. It may seem counter intuitive, but these days helped me lose more fat. (My diet was a modification of The Get Shredded Diet by John Berardi). In terms of training, I lifted weights 3 times per week (each session lasted under an hour). On off days, I would take my TRX to the park (if it was nice out), or I would do barbell complexes in the gym (if I felt like it). I Continue reading >>

Complete Guide To Intermittent Fasting

Complete Guide To Intermittent Fasting

Before I gave up grains, sugar and other foods which I used to believe were healthy (or at least not harmful), I had breakfast every single day. At least that's what all kinds of TV ads were claiming, promoting whole grains and cereals and other "healthy" breakfast options often loaded with sugar. Just the thought of skipping a meal made me feel guilty. Doing a full day fast seemed unnecessary and impossible to follow. But all this has just been part of the big high-carb, low-fat campaign. Myth #1: Breakfast is the most important meal of the day. As you will learn in this post, nothing can be further from the truth. I rarely eat breakfast - that's the meal I skip almost every day. Myth #2: You have to eat regularly, ideally 5 small meals a day. Once you get keto-adapted and not depended on glucose, this will change. Since your insulin levels will not spike, you won't have the need to eat regularly or in small portions (apart from diabetics which I discuss later in this post). Myth #3: You need to eat most of your carbs for breakfast because that's when your body uses them most effectively. You should try to eat your carbs throughout the day and not just in one meal. Furthermore, since our body is in fat-burning state in the morning, eating carbs in the second half of the day is more beneficial for weight loss. Myth #4: Never exercise on an empty stomach. It's bad for your performance and you'll lose muscles instead of body fat. As described below, for most people Intermittent Fasting is ideal for maximising the benefits of exercise for several reasons. What is Intermittent Fasting (IF)? Compared to calorie restriction, IF is not restricted in calories - it simply limits your eating windows to just a few hours a day. In effect, you usually fast for 14-20 hours or even up Continue reading >>

The Ketogenic Diet For Bodybuilders

The Ketogenic Diet For Bodybuilders

PHILOSOPHY When you cut carbs out of your diet, your body must find an alternative source of energy. The body turns first to muscle tissue, breaking it down to fuel activity. However, if you take in an adequate amount of protein, this will help protect your muscle tissue and encourage your body to use stored body fat instead. The ketogenic diet is a way to trick your body into thinking it’s in starvation mode while you’re still consuming enough calories from protein and fat to provide satiety and protect your muscle mass from being used as fuel. The ketogenic diet is very similar to the Atkins Diet, with perhaps the biggest difference being that on Atkins you don’t pee on ketone strips to determine if you’re in ketosis. This is the condition in which your body is releasing stored fat to fuel activity, and ketone bodies are present in your urine, providing a measurable indication that you are in this state. WHAT YOU SHOULD EAT Meat, cheese, oils, fish, eggs, very low-carb protein products. WHAT YOU SHOULDN'T EAT Processed foods, sugars, grains, and even vegetables and fruits. CONS You can’t eat carbs and stay in ketosis, making this a fairly restrictive diet. During the initial stages, it’s best to cut even fruits and vegetables to make sure your carb intake is minimal and you reach ketosis as quickly as possible. And you have to pee on ketone strips to check your urine for ketones. Often people develop an odd breath odor when they enter ketosis. PROS You can consume your regular amount of calories (or slightly fewer), so you’re not likely to suffer from hunger. Add fibrous vegetables (broccoli, spinach, other greens) once you reach ketosis. Recently, some endurance athletes have started following a ketogenic diet program, reporting that it allows them to p Continue reading >>

Keto Diet Before And After Bodybuilding

Keto Diet Before And After Bodybuilding

The paper had five highly-trained cyclists performing a VO2 max and "Time to Exhaustion" (TEE) cycling test before and after a four-week ketogenic diet. We all know there 20 Jul 2017 Before My Keto Diet Results. [88] found no significant effect of 10 g protein timed immediately before and after resistance training over a 12-week period. Dec 15, 2017 "Yes, tracking macros can be cumbersome and tedious, but it's absolutely essential during the first few weeks of a keto diet," says Wittrock. null. The other day this girl grabbed me and kissed me in the street. 19 Jul 2016 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite. g. It allows you to consume a lot of carbs just before and after you work out, so the energy replenishment rate is equalized. Now that I've started losing weight, it's like night and day. You fast for a full 24 hours before resuming eating. While ketogenic diets are low carbohydrate diets, the reality is that not all low carbohydrate diets are keto. Day 1: Refrain from eating after 6 pm; Day 2: Wake up and do a high intensity interval training workout or an intense weight-training workout before you have breakfast. Membership Login. It may seem counter intuitive, April 25, 2017. "Ketosis is induced when carbohydrates in the diet are too low to provide the Oct 6, 2016 If you want to learn more about the science of the ketogenic diet, be sure to check out the Ask the Expert Panel that Wittrock recently attended with dietician Steve Hertzler, PhD, and Before you jump into keto, you have to understand something: You've been running on carbohydrates your entire life. As I've written before, it is quite popular for fitness professionals and Yo 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 >>

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

Some people need to be in ketosis for medical reasons while others need to be in a fat-burning mode for athletic competitions. Whatever the reason, I’ve conjured up tips on how to get into ketosis in 24 hours. Before I begin… These tips are purely from experience. While a lot of it has been backed by research, always take things with a grain of salt. There is no one size fits all diet that will turn you into superman. Anyways.. When I first adopted the low carb high fat keto lifestyle a couple years back, I became obsessed with it. To me it felt like I just struck a goldmine. It felt like some sort of esoteric subculture that no one knows about and those that do, have a leg up on their competition. With this newfound obsession, I spent hours on researching, implementing, and documenting how to get into ketosis as fast as possible. The science is out there. Study after study showing how beneficial being in ketosis is. Through trial and error, I’ve conjured up these tips on how to get into ketosis in 24 hours. Some of it is probably obvious and common sense but that doesn’t mean it isn’t effective. Starting Tips On How To Get Into Ketosis In 24 Hours Start Intermittent Fasting (IF) I’ve mentioned it in a previous post, here. Intermittent fasting is like peanut butter and jelly, like batman and robin, like a fork and spoon, like Hillary Clinton and Donald Trump (just kidding). But seriously. By prolonging the time in which you eat your first meal, your body begins to enter a fat-burning stage (ketosis). I emphasize intermittent fasting with the ketogenic diet because it speeds up the whole process in depleting your glycogen storages. My recommendation is to skip breakfast completely. A popular protocol that many people praise is the 16:8 hour fast. This means y Continue reading >>

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