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Intermittent Fasting Keto Reddit

Intermittent Fasting

Intermittent Fasting

Share What is Intermittent Fasting? Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. It does not say anything about which foods you should eat, but rather when you should eat them. It is simply the practice of going an extended period of time taking in zero calories—basically drinking only plain water and either black coffee or tea. Many variations of IF exist, but the most preferred method which is nothing but the Leangains Protocol—involves fasting for 16 hours(men) and 14 hours(women), then eating all of the food during an eight-hour window commonly called the “feeding window.” Frequently Asked Questions: To help you decide, Let’s go over some answers to some common questions about IF and some useful tips so you can get the most out of the program. Q. What sets IF apart from other dieting methods? IF offers something very unique, in terms of enjoying physically and psychologically satisfying meals while losing weight. The absence of hunger and cravings are also a welcome feature when using IF for weight loss. Contrary to popular belief, the fasting phase has a suppressive effect on hunger. Hunger pangs may come, but they disappear quickly, only to be replaced by a sense of well being and total absence of hunger. Q. Are there any benefits in following IF? Research has shown that fasting for relatively long periods may result in greater fat burning, even when total daily calorie intake remains the same. Most people find that they’re able to have a few more of their favorite “cheat” foods during the feeding window and still see results. This is why IF is such an appealing diet for many people. Other reasons why so many individuals love IF are that’s it’s relati Continue reading >>

Ketosis Vs. Intermittent Fasting

Ketosis Vs. Intermittent Fasting

Ketosis and intermittent fasting are topics that often fall into the same types of conversations. That being said, they do have differences that can lead you to wonder if one’s better than the other or how both can fit into your life. We can help you there! We’ll be comparing ketosis vs. intermittent fasting — starting with a summary of each, then seeing what they have in common and how they differ. What is Ketosis? In short, ketosis is the process where the body burns ketone bodies for energy. With a regular type, the body’s primary source of energy is glucose, which comes from eating carbohydrates like bread, sugars, grains, fruit, or beans and legumes. The carbohydrates from these foods are either used as glucose by the body immediately or stored as glycogen to be used later. However, if the body has a low supply of glucose, it must turn to something else for fuel. In the case of ketosis, that’s fat. A ketogenic diet, which is high-fat, moderate-protein, and very-low-carb, will cause the body to break down fat instead of carbs for energy. When this happens, the follow ketone bodies are formed: Acetoacetate: Created first and then either converted into beta-hydroxybutyrate or turned into acetone. Acetone: Created spontaneously from the breakdown of acetoacetate. It’s the most volatile ketone and is often detectable on the breath when someone first goes into ketosis. Beta-hydroxybutyrate (BHB): The ketone most often measured in blood tests and found in exogenous ketones like Perfect Keto. There are many benefits of putting the body into a state of ketosis, the most popular being weight loss, which we’ll examine first. Ketosis Weight Loss Benefits Ketosis helps weight/fat loss for the following reasons: Other health benefits of ketosis include: Studies sho Continue reading >>

My Transformation: How I Lost 66 Pounds And Gained A 6 Pack In 8 Months.

My Transformation: How I Lost 66 Pounds And Gained A 6 Pack In 8 Months.

On June 2016, I was 23 years old, 5' 9" and weighed 95kg. I knew I'd let go of myself. I was a year and a half out of college, and I had no idea how to adult. Putting my professional life first was the only way I knew how to function, but when the fixed duration problem sets of college times became an infinite stream of work, I kept pushing myself further and further. The longer I worked, the more I needed to relax in my downtime. As someone who's always found comfort in friends and food, it was no surprise that it had come to a point where midnight department store runs to pick up chocolates and junk food had become a daily fixture. As the weeks ticked on, so did the pounds. When the snow started melting, the thick peacoats of a New York City winter couldn't disguise my ignorance any more. I had to do something about it. In the next 8 months, I lost 30kg (66lbs) and became the fittest I've ever been. I measured in at 8% body fat and had a 6 pack for the first time in my life. Using data and YouTube videos to guide me, I changed the way I ate and started training while trying to balance a fair share of fun and a full-time job. Originally posted on Reddit's /r/progresspics where it received over 360 upvotes. All body fat measurements are taken on a bioelectrical impedance scale and are likely inaccurate. Left: In my final form. Picture credit: Richard Storm. Right: At maintenance calories for about a month. A newly acquired Adonis belt. All body fat measurements are taken on a bioelectrical impedance scale and are likely inaccurate. Transformation In the beginning, my goal was to religiously do a 12 week training program. I had a fixed end date in mind, and I'd hit the gym and eat correctly until that date. By the time I'd reached that date, I began enjoying the change, Continue reading >>

6 Things That Can Break A Stall

6 Things That Can Break A Stall

If you’ve ever tried to lose a significant amount of body fat, you’ve likely experienced a stall or a plateau. For the sake of this articles, I’m going to use the term “stall” to mean nothing to do with the scale, because scales are for suckers (and they’re horrible measure of any sort of success…ditch the scale). Instead, when I’m talking about a stall, I’m talking about a period of time when your clothes are not getting looser. Pants, shirts, heck, even shoes. As you lose body fat, the stuff you put on your outside should fit differently. But sometimes your clothes don’t cooperate. Sometimes you go through periods where your clothes fit just as tight as before. That, my friend, is a stall. And it’s frustrating. Of course, a lot of the frustration has to do with the expectations you place upon yourself and your progress (that’s a whole separate article), but suffice it to say that the frustration is real. So what can you do to overcome or break a stall? In general, here’s a list of possible things. Cut out dairy A lot of people have trouble digesting dairy. The kicker is, many of them don’t even know that they have the problem. But, whether you have a dairy issue or not, eliminating dairy is a simple and easy way to break a stall. Lots of people say they could never give up cheese, but the reality of the situation is: If giving up cheese (even temporarily) is a way to get back on track to achieving your goals, then the cheese has to go. No excuses. Not negotiable. Sure, cheese and cream are great, fatty, keto-friendly foods, but they are not more important than your goals. So try cutting out dairy for a few weeks and see how your clothes start to fit differently. Cut out nuts Lots of nuts are very high in fat (I’m looking at you…you gorg Continue reading >>

Combining Intermittent Fasting And Ketosis

Combining Intermittent Fasting And Ketosis

One of the most frequently asked questions I get – after how can I do so many things in a single day – has to do with combining intermittent fasting and ketosis. Can you do it and whether or not it’s any good? Read this article and you’ll find out. When it comes to nutrition, then the majority of people are on a quest towards finding that one diet or secret hack that would allow them to get everything their hearts desire – delicious meals, bulletproof health, excellent body composition, abundant energy, elevated mood and greater satiety. In order to get them all, you would think you have to sell your soul to the devil. Which brings me to the nutritional strategies of intermittent fasting (IF) and the ketogenic diet (KETO). Both of them have gained a lot of rep in the health and fitness community – some of it is very good, some not so much. IF and keto contradict almost everything that’s recommended by the general public in regards to nutrition. Despite that, there are millions of people getting amazing results from it. However, there are others who can’t seem to make it work. After having coached many clients on how to combine intermittent fasting and low carb eating, I came to the conclusion that it’s indeed a very challenging and difficult ‘nutritionus[i]. The reason why most people fail is that they don’t have the slightest clue of what they’re doing. To mitigate that, I’m going to explain to you how it all works. In a society full of calories, ‘fasting’ has become the F-word that’s associated with images of starvation, obesity, anorexia, asceticism, and horror all at the same time. This is the result of contemporary eating habits based on snacking, refined carbohydrates and low fat bacon (yummm!). What intermittent fasting really refe Continue reading >>

Ketogenic Diet Results: Keto Weight Loss Success Stories

Ketogenic Diet Results: Keto Weight Loss Success Stories

Losing weight on the ket ogenic diet is not a probability, is a fact. On the keto diet you will be eating mostly fat, moderate protein, and lots of veggies. In this way you will feel full earlier than a traditional carbohydrate rich diet. This means that you will automatically eat less. And not only that, you won't be feeling like starving all the time and cravings on the ketogenic diet are a rarity (study). This is why people lose a lot of weight fast and easily on this diet​. And benefits of the ketogenic diet don't stop only at weight loss! Reduced inflammation, potential cancer prevention, cure for epilepsy and maybe ADHD, mental clarity, and higher energy levels are just few of the benefits ​of being on a keto diet. And I haven't mentioned bacon. In this post, I decided to give you some motivation and inspiration to get you started or just keeping at it by showing you the ketogenic diet results and success stories. I collected the best keto transformation pictures around the web. The best keto weight loss results and successfully keto diet transformation that I hope will inspire you to start on your keto journey. This journey will make you lose weight, look and feel fantastic and get a lot of energies back. WARNING: These transformation pictures are mind-blowing.​ Is It Really So Good To Be True? All you need is getting started. In the beginning it all might look so underwhelming and daunting. And why not, scary. Right now is the moment to start changing and taking charge of your life. Now you decide what and who is important in your life. Getting out of breath climbing stairs? Being unable to keep up with your kid? Hiding when someone takes pictures? Untagging yourself on Facebook? Avoiding mirrors? Hating clothes shopping? This is not the way to live. If yo Continue reading >>

Fasting For Weight Loss

Fasting For Weight Loss

If you’ve been wondering whether fasting can help you lose weight, you’re in the right place. We’ve seen many people use fasting to benefit their health and speed up weight loss while doing it safely and in a way that sets them up for success. To help you get a clear picture of how intermittent fasting can affect weight loss, we’ll cover the main benefits of fasting specifically for weight loss as well as how to get started and any concerns to consider. Benefits of Fasting for Weight Loss Intermittent fasting, the most popular form of fasting right now, is all about eating within a specific window and fasting for the rest of that day. For example, one of the most popular versions of intermittent fasting is the 16/8 method where you eat within an 8-hour window during the day, such as 11am to 7pm, and fast outside that time period. Intermittent fasting guidelines vary per person and goals, so that eating window could be smaller, could happen on just a few days each week, or could even involve periodic 24-hour fasts, usually for 1-2 times a week. There are several benefits of this type of fasting for weight loss: You’ll likely eat less calories overall due to the shorter “feeding” timespan, which can promote weight and fat loss much faster than simply trying to restrict calories on your own schedule. Plus, many people end up eating the bulk of their calories in the evening or later at night, and intermittent fasting windows tend to end too early to “allow” it anymore, encouraging a more healthy eating schedule each day. Intermittent fasting can help maintain healthy levels of hormones related to weight, including human growth hormone, insulin, and norepinephrine. Here are some more details on each of those: Healthy human growth hormone levels help with mu Continue reading >>

Ketogenic Intermittent Fasting 101

Ketogenic Intermittent Fasting 101

So.. you want to go full retard on weight loss? if you’ve heard of intermittent fasting and the ketogenic/low carb/atkins diet, read on.. this article was written with you in mind. Rule #1: Track your calories, or else you may lose muscle. If you are a natural overeater like i am, an overactive appetite has been haunting you all your life. Intermittent fasting will flip that on it’s head. Your appetite will drop to nearly zero the second that your body adapts to using your body fat as a fuel source, so the reason for tracking your calories is basically to prevent you relying too deeply on body fat. Body fat is a very slow burning fuel – it burns slower than dietary fat and can only supply a small percentage of the energy your body needs. If you run on it for too long, your body will start looking for other forms of stored energy. You don’t want that. How much of a caloric deficit you run is up to you. I would start with 10%, and see what you could tolerate from there. Much lower than 20%… and you are going to start having issues anorexic people do, such as hair loss, lack of hormone production, etc. Intermittent fasting is very powerful and there is no need to run a huge caloric deficit.. don’t go crazy.. there is no need! If you do not know how many calories you should be eating a day, google ‘basal metabolic rate calculator’ and you will find many links that can help you out. Rule #2: Eat only during a certain window of time and DO NOT SNACK BETWEEN MEALS. I do an 8-10 hour eating window with 2 ~1000 calorie, high fat meals at the edges of that window. This means that i am not eating 3-4 hours before bed, and 3-4 hours after waking up. Most of the body fat you are going to burn burns while you are sleeping, and when you wake up, you are still going to Continue reading >>

Is Intermittent Fasting Okay For Women?

Is Intermittent Fasting Okay For Women?

Is intermittent fasting okay for women? In this article, I’ll discuss the do’s and don’ts of fasting for women and why it’s so different for us than it is for men! If you’ve been a frequent visitor to this blog, then you know I’ve been practicing intermittent fasting for a few years now. But it wasn’t until recently that I’ve really dug into the research about intermittent fasting for women. The problem is, there isn’t much information out there about fasting for women. 99% of the fasting studies have been done on men – and, as you know, we are VERY different than men! What Is Intermittent Fasting? Intermittent Fasting (IF) simply means that you choose to fast during a certain time period each day, and you also choose to eat your calories within a certain time period each day. The most popular time period is 16:8, so for 16 hours, I don’t eat anything, then for 8 hours, I eat my regular amount of calories. By fasting, we are asking our body to switch from using glucose as fuel to using fat as fuel! That’s why IF has been touted as a great weight loss tactic. There is even evidence to suggest that it helps us gain energy, protect against disease, improve insulin resistance, fight the effects of aging, and more. (You can read more about the pro’s of intermittent fasting HERE!) There are a few different methods of IF, so it’s more a matter of individual preference as to how someone incorporates it into their life. Some examples include: Fasting 1 – 3 days per week for 24 hours. The other 6 – 4 days have a normal food intake. Fasting on alternating days where you eat very little (500-600 calories) and the other days have a normal food intake. Scheduling a daily fast of 12-18 hours. This can be done by skipping breakfast or just condensing all Continue reading >>

Hunger

Hunger

Because this has to be said, my shower-thought of the day: I see a lot of people complaining about “hunger” when dieting – “I’m doing a ketogenic diet… why am I hungry? – I read I should not feel hunger on a ketogenic diet”… Well, let me tell you: Hunger is not necessarily a bad thing. Guys & Gals: have we become so “cognitive dissonant” and complacent, that we have forgotten that hunger is, in a way, a natural part of the process of any diet that the main focus is fat loss??? Any diet, be it keto or high carb, will eventually make you feel hungry. Yes, there are “ways” to trick your body and get “distracted” from the hunger signals, but being hungry is NORMAL, NATURAL and most of all, EXPECTED. There is nothing wrong with you if you experience hunger on keto…. and if you are eating as per the Ketogains macros (from our Ketogains MACRO calculator) – you are likely going to do well. “Eating more fat” just because you are “hungry” (and because someone told you you should be eating more fat) – UTTERLY defeats the purpose of a fat loss diet (and of course, #context dependent)…. because to lose body fat, you DO require an energy deficit. What can you do if you are hungry then? 1. Correct Macros. Check your macros are correctly calculated using OUR calculator. 2. Whole Food. Put an emphasis on WHOLE, nutrient dense foods, especially PROTEIN. Shakes are ok, for example, as a way to reach macros… but if you find yourself constantly hungry, you are better off eating chicken breast / beef, etc vs liquid calories. 3. Green Vegetables. Really: do you actually know you can eat almost a kilo of spinach a day, without disrupting keto? Go and look at the NET Carbs: 4. Soups. Try to increase food volume with liquids. My personal recipe for Continue reading >>

Studies On Intermittent Fasting And Keto Reddit

Studies On Intermittent Fasting And Keto Reddit

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Running On Empty

Running On Empty

Regularly taking breaks from eating—for hours or days—can trigger changes both expected, such as in metabolic dynamics and inflammation, and surprising, as in immune system function and cancer progression. In 1971, a 27-year-old, 456-pound man went to the University of Dundee’s department of medicine in Scotland looking for help. Patient A.B., as doctors referred to him, needed to lose weight. His physicians recommended a short but drastic course of action: stop eating altogether. The patient responded so well to a brief stint without food that he decided to prolong the deprivation—for more than a year. “[H]is fast was continued into what is presently the longest recorded fast (Guinness Book of Records, 1971),” the clinicians wrote in a 1973 case report, claiming A.B. suffered little or no untoward effects on his health.1 And at the end of his 382-day dietary abstinence, during which he had ingested only vitamin supplements, yeast, and noncaloric fluids, A.B. had lost a remarkable 276 pounds. When doctors checked back in on A.B. five years later, their patient reported gaining back only about 15 pounds. Although aspects of this published report seem almost unbelievable, and the period of fasting is obviously extreme, the case highlights some of the metabolic dynamics that result when bodies are deprived of food. For example, when external calories stop fueling an animal’s metabolism, stores of triglycerides in fat cells are mobilized, and levels of ketones—chemicals that result from the burning of fat for fuel—rise. Decreases in body weight follow. Scientists are further detailing both the underlying metabolic dynamics and interesting physiological phenomena aside from weight loss as they study less-extreme permutations of fasting in animal models and Continue reading >>

She Tried The Keto Diet And Dropped More Than 100 Pounds

She Tried The Keto Diet And Dropped More Than 100 Pounds

For many, after years of trying to lose weight without seeing results, it may feel like your only option is to throw your hands up in the air and shout, "I give up!" Well, Reddit user toccobrator proves it's never too late to lose weight; all you need is to find the diet that works for you. Despite being only in her early-40s, she looked years older because of her excess weight. At 245 pounds, she knew she had to make a change. She opted for a keto diet and tried intermittent fasting and eventually she lost more than 100 pounds — 105 to be exact! MUST-SEE: Paula Jones From 'My 600 Lb. Life' Has Kept Off the Weight and She's Never Looked Happier In a Reddit post, she shared her amazing weight loss journey and revealed her diet secrets. "I actually started just doing calorie restriction without specifically pursuing keto, but given the 1200 cal/day restriction, I found that protein-heavy and fatty foods were better "bargains" for the calories in terms of being more filling. Obviously not everyone feels the same way but keto sucked me in :)," she wrote. As happens with lots of people who lose weight in a short amount of time, toccobrator was left with a lot of excess skin. When asked, she got brutally honest about the realities of living with sagging skin, including how her extra rolls caused infections. "I used the best hygiene, the strongest anti-fungals, whatever I could do but the fact is skin folds, if deep enough, are gonna get sweaty and moist and then... well I'd developed a systemic fungal infection, it was so bad. If it was just a matter of vanity I would have lived with the skin folds," she said. Fortunately, her insurance paid for her surgery — "360 belt lipectomy, thigh reduction, the works" —so she was able to have her excess skin removed. MUST-SEE: 12 Continue reading >>

The Best Diet Plan… [ketogenic? Intermittent Fasting? Carb Cycling?]

The Best Diet Plan… [ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you ever ask good coach this, then you’ll hear the ever so frustrating answer -> “Well… It depends” And as frustrating as that may be to us, because it doesn’t give us an answer or actionable step to take, it’s the truth. Because every one is different from each aspect of their lives, schedules, hormones, goals, energy demands, and so much more. But many times in media or when asking other people or coaches who have experienced success with a specific diet plan, they will tell you that “_________” is the best diet. Whether it was a low-carb plan, carb cycling, ketogenic, paleo, intermittent fasting, or a 40/30/30 macro split… That one diet seems to be the answer. Unfortunately it isn’t that easy and the answer is never black and white. So, lets look to studies for the answers because I am a fitness and nutrition geek and that’s where I turn too for the real answers. ‘Sacks et al. “Comparison of Weight-Loss Diets with Different Compositions for Fat, Protein and Carbohydrates” N Engl J Med 2009; 360:859-873February 26, 2009DOI: 10.1056/NEJMoa0804748’ The study above assigned 811 overweight adults to diets that all varied the amounts of protein, carbohydrates and fat but contained roughly the same amount of calories. They then followed them for 2 full years. Even though dietary intake was self-reported, the participants were far from left alone with the aspect of how the were tracking their diets. They were all part of a specific group and were also given 1 on 1 support via instructional sessions for the entire duration of the trial, so the tracking was definitely on point during the study. At the end of the study, the weight loss was about completely even for all 4 grou Continue reading >>

How To Lose Stubborn Belly Fat Through Ketosis

How To Lose Stubborn Belly Fat Through Ketosis

Losing stubborn belly fat is one of the biggest challenges when getting in shape. Belly fat is not only aesthetically unappealing, it has health consequences. It can make you vulnerable to many conditions such as diabetes and heart problems. In this blog, we will share with you why belly fat is so ‘stubborn’ to burn, explain what exactly is Ketosis and how you can lose stubborn belly fat through Ketosis. We will also share a specific exercise and a diet plan to help burn this belly fat. What is Stubborn Belly fat and why it is bad for our health? While you may have fat all over different parts of your body, it isn’t the same. Stubborn belly fat is the soft layers of fat around the waistline that covers your abs. To be more precise, there are three types of fat: Triglycerides– A fat circulates in your blood Subcutaneous Fat– The layer of fat directly below the skin’s surface. This is the fat you can grab with your hands Visceral Fat– The dangerous fat. This is located beneath the muscles in your stomach Belly fat unfortunately does not just sit still. Some visceral fat is necessary, but too much can lead to health problems. You can estimate whether you are carrying too much belly fat by measuring your waist with tape. Anything over 80 cm (31.5 inches) in women and 94 cm (37 inches) can provoke health issues. Carrying excess visceral fat is associated with an increased risk for: Coronary heart disease Cancer Stroke Dementia Diabetes Depression Arthritis Obesity Sexual dysfunction Sleep disorders Why is Stubborn belly fat so “Stubborn”? To understand what makes belly fat so difficult to burn,let’s dive into the biology. Burning fat is a two-part process: Lipolysis is the process whereby fat cells release molecules of stored fat into the blood. Oxidation Continue reading >>

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