diabetestalk.net

Intermittent Fasting Keto Reddit

Perfect Cup Of Ketoproof Coffee

Perfect Cup Of Ketoproof Coffee

Ketoproof coffee is quite a bit healthier than your average breakfast, and it has the calories to match. Commonly used in intermittent fasting, ketoproof coffee gives plenty of energy and a great satiated feeling throughout the morning fasting hours. Now, I want to explain this further. Drinking this coffee will break your fast from the night time, but it will ramp up your metabolism with caffeine and fats. This is to help you get through the fasting process in the 10+ hours ahead. Personally, I drink 2 cups of this in the morning – fast all day – and eat at 9pm. If you’re only using this for breakfast, and still eating a lunch, then it’s not really intermittent fasting. Our favorite brew is made with a pour over and goose-neck kettle. I chose the Bonavita Variable Temp Kettle because it’s on the cheaper side for the quality that you can get. If you’re a coffee lover, it’s definitely worth the splurge! For the pour over, we have an Osaka “Lake Masu” Pour over. It’s really just for the design – I think it looks fantastic. You can easily get a cheap one here that’ll do the same exact thing though. Don’t forget that you’ll most likely need some coffee filters, too. If you’re not a morning person and just want a quick and easy cup of coffee, you can always consider a Keurig Coffee Maker. I’ve owned numerous in the past and they’re great machines if you want convenience. It doesn’t take up much more room than a regular coffee maker and you can usually get small drawers or stands that will hold the k-cups for you. Plus, you can switch up the flavors with just about any type you want! Even though k-cups have come a long way on consumer safety and ecological factors, you still might want to grind your own fresh coffee. Luckily, you can grab a 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 >>

Keto Starter Info

Keto Starter Info

Here’s some information to get you started on your research. All of these resources stress that although they’re presenting the science, people need to switch things up depending on their own reactions. I pretty much just included the keto stuff, but that led me to diving into cyclical ketogenic diets, intermittent fasting, supplements, and biohacking… so if you get into any of that, I can send you stuff, too. It all goes hand-in-hand. Personally, I’ve been doing ketogenic with supplements. I have also experimented with cyclical ketogenic (carb-loading two days a week) and daily intermittent fasting (window of 2-8pm for eating). PS If you’re looking for information online, keto, ketogenic, low carb high fat, lchf, banting diet, and noakes diet should all lead you to similar information. 1. If you go full on keto, get a blood tester. These are the same tools as used to test glucose, but use different strips for testing ketones. Do not waste your time on ketosticks because they’re not actually accurate for testing beta-hydroxybutyrate. (Tester: / Strips: 2. If you’re coming at this from eating “the standard American diet” then start by cutting out gluten, sugar, alcohol, and as much starch as you can first. 3. Pay attention to supplements in the books. I took a good average from all of the resources and came up with a list (I have that if it’s helpful). If you haven’t already taken supplements before, it’s good to keep in mind that many of them depend on each other (take for example, potassium, magnesium, and sodium). There are also more active forms of some of them than others (R-ALA vs ALA or Ubiquinol+PQQ vs COQ10). If you get cramps, potassium will most likely help. If you get constipated, magnesium will most likely help. 4. Going keto means th Continue reading >>

Starvation Mode Myth

Starvation Mode Myth

STARVATION MODE If you are a sugar burner, your muscles rely on glucose for fuel. So if you deprive your body of glucose through fasting or caloric deficit, your body will run out of glucose at some point as it can only store about 2000 calories or so of glucose in your muscles and liver. The body then starts to cannibalize protein to make more sugar to fuel the body. This is what is referred to as “starvation mode”. But, if you are on a well formulated ketogenic diet, you are no longer burning glucose for fuel. You are burning Ketones! WHY INTERMITTENT FASTING WORKS WITH KETO! A ketogenic diet spares protein from being oxidized, which preserves muscle. This is why you do not go into “starvation mode.” Branched-chain amino acids are considered essential because your body can’t make them, so you need to consume them for proper muscle building and repair (as well replenishing red blood cells). What I found so interesting is that BCAA oxidation rates usually rise with exercise, which means you need more if you are an athlete. But in keto-adapted athletes, ketones are burned in place of BCAA. Your muscles will actual go though a change where they reject insulin (and as a result glucose) because they PREFER to burn ketones over glucose. So your muscle energy comes from ketones, not glucose. This can actually cause some people fasting blood sugar levels to temporarily rise when becoming keto adapted (called phsysiological insulin resistance). As your muscles reject glucose your blood levels rise since you muscles are no longer using it for fuel. Critics of low-carb diets claim that you need insulin to grow muscles; however, in a well-designed low-carb, high-fat diet there is less protein oxidation and double the amount of fat oxidation, which leaves your muscles in 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 >>

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 >>

10 Keto Mistakes – Starting A Ketogenic Way Of Eating

10 Keto Mistakes – Starting A Ketogenic Way Of Eating

Keto mistakes are inevitable even for somebody that researches for months before starting. I would like to think that I am pretty proficient in all things keto at this point. I have been eating a keto lifestyle for over a year now and lost 45 pounds. 6 months of that year has been in a maintenance phase of keto rather than actively trying to lose weight. I think one of the main questions to ask before starting is keto, is why? Why are you wanting to do keto as your way of eating? I have been having digestive issues ever since having my daughter that many procedures and medications have been able to suppress mostly, but I was still having random painful episodes. I thought I needed to try a diet that was much smoother on my guts and I felt like eliminating sugar of all kinds could be a good try. That, and I had some weight to lose and I had done low carb in the past and it worked well with my body. Here are some mistakes that I made as well as others said they made when starting out eating keto. #1 The first and probably biggest mistake that I think people make is going overboard with all things keto. That means drinking bulletproof coffee, egg fasts, intermittent fasting, fat bombs, or drinking exogenous ketones all at once or within the first 2 months. KEEP IT SIMPLE at the beginning. Don’t over complicate it to the point that you cannot see yourself doing this everyday. You need to first making this way of eating into a habit and trying to do all these things at once just set yourself up for failure. Simple meals that can be meal planned or easily tracked are best. I was eating the same things for breakfast and lunch every single day and cycled through the same 5 dinners for 2 months until it just became second nature to question the carbs. #2 One thing that I see a 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 >>

Intermittent Fasting On A Keto Diet

Intermittent Fasting On A Keto Diet

Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful. On your ketogenic journey, it’s important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well. If your results have plateaued or you are thinking of starting a ketogenic diet, this article will provide you with a way to lose more fat and improve energy levels called intermittent fasting. If you need to learn how to calculate your macros, visit our Keto Calculator. Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy. There are 2 basic terms we need to understand here first: feeding and fasting. Your body is in a feeding state when you are eating your food, and you are in a fasting state when you are between your meals. The Approach Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch. Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. 24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days. I don’t recommend that you go straight for a 1-2 day fast, but begin by restricting you 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 >>

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 >>

I Went On The Silicon Valley Diet Craze That Encourages Butter And Bacon For 2 Months — And It Vastly Improved My Life

I Went On The Silicon Valley Diet Craze That Encourages Butter And Bacon For 2 Months — And It Vastly Improved My Life

Bacon became my new best friend on the ketogenic diet.Business Insider A diet that goes against conventional wisdom on healthy eating is gaining momentum among Silicon Valley tech workers. And it involves eating a lot of fat. The ketogenic, or "keto," diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes — limits carbohydrates to no more than 50 grams a day, which is the rough equivalent of a plain bagel or a cup of white rice. By comparison, dietary guidelines laid out by the US Department of Agriculture recommend consuming between 225 and 325 grams of carbs a day. On the keto diet, the body goes into starvation mode and taps its fat stores for fuel. Studies suggest the low-carb, high-fat diet may promote weight loss, dull hunger, and stave off age-related diseases. More research is needed on its long-term effects, especially in healthy people. An increasing number of health nuts — from the internet entrepreneur Kevin Rose to the podcaster Tim Ferriss — swear by the keto diet. I spent the past two months eating bacon, butter, and avocados to see why the keto movement is so popular. I am no stranger to diets. I've cut sugar, counted points on Weight Watchers, and swapped solid food for Soylent, a venture-capital-backed meal-replacement shake. Here's me eating a doughnut.Melia Robinson/Business Insider I gave up breakfast for a week and drank this caffeinated meal-replacement shake instead » But those usually don't last long. I love food. I'm a chronic snacker. Melia Robinson/Business Insider When I first learned about the keto diet, it caught my interest because dieters could eat seemingly unlimited amounts of healthy fats, like cheese, nuts, avocado, eggs, butter — foods that have high "point values" on Weight Watchers and a Continue reading >>

Breaking A Weight Loss Plateau

Breaking A Weight Loss Plateau

I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T Continue reading >>

Intermittent Fasting Results | Shocking Before And After Pics!

Intermittent Fasting Results | Shocking Before And After Pics!

Intermittent Fasting Results Have you ever come across the term “Intermittent fasting”? Have you ever wondered what does that mean? Is it a new diet plan like the ketogenic diet, vegan or as the name suggest, has it something to do with going empty stomach for days? Well, we are absolutely sure with the buzz surrounding IF(Intermittent fasting), you must be really curious to know what it is? As we all know how bodybuilders, actors and singers swear that intermittent fasting has helped them gain their current amazing physique and health, so is it all really true? Or is it just another short term fad among the diet conscious crowd? Well, let’s find it out and get to its core. Do you remember how we were made to believe these statements since our childhood? Healthy breakfast in the morning is a very important meal of the day. We should eat as soon as we wake up in order to break the fast. We should not skip meals,because that will make our body think its starving and our metabolism will become slow. In order to keep our metabolism revving, we should eat snacks every once a while. If this above modern food eating guidelines weren’t true than why were we even following it? And why should we suddenly care to make a change in our diet plan to something such opposing fad? Why did we even eat that way? Didn’t researches and studies told us to eat a healthy breakfast and two meals with snacks in between? Why sudden inclination towards one time, single, heavy meal? To begin with, let us clear some basic facts. Every human wasn’t made to follow the well balanced modern style three square meals a day diet plan. And as we know, nutrition science is relatively new and is ever evolving, the fact we found to be true yesterday might be overcome by another better fact of tomor 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 >>

More in ketosis