Ketosis: Twenty Mile Run, No Carbs, And No Bonks!!!
It was AWESOME!!! I just ran my first long run, 20 miles, while in ketosis and I didn’t Bonk! or even come close. OMG – I was laughing about it the whole time. It still amazes me, only a few months ago, I would have taken 7-8 gels and would have had some kind of fancy drink in my bottles. It definitely wasn’t my fastest time, but it wasn’t that slow. I averaged a 10:15 pace with a few hills here and there – 1,474 feet of gain. The trail is fairly groomed, maybe a typical Colorado technical trail. On top of that, the day was beautiful and there were tons of other runners. I crossed paths a number of times with the same runners One was definitely an ultra runner and the others were just out for a 3+ hour jog; it’s Colorado. HILLS: I still feel heavy in the legs on the hills and out of breath compared to pre–ketosis runs. I am not in the best of shape, but it is not the same feeling – a bit weird. Hills have always been my thing and now it seems to be my weakness. I hope after I am fully “ketosis adapted,” I will attack them like I used to. FOOD: As I recall, I only had a double shot espresso for breakfast prior to the run. During, I drank lots of water – about 60oz over the 3.5 hours, but ate absolutely nothing. The day before I stopped eating at 8pm, consuming only 1,680 calories with 31 Net Carbs. I was very satisfied all day, just a little low on the veggies. This brings up the fact that I am never hungry anymore and almost have to force myself to eat. It is like a dieters dream. Lately, I have been treating myself to a sundae providing I keep my carbs low all day, Breyers Low Carb Ice Cream, two table spoons of healthy peanut butter, and a serving of Spanish peanuts. It is the bomb! The ice cream has sugar alcohols and I have heard a lot of bad t Continue reading >>
The Targeted Ketogenic Diet
By now, almost everyone knows about keto, unless you’ve been living under a nutritional rock. Paleo and low carb eating approaches have become widely popular and are just beginning to ramp up. What you’ve probably not heard of is the targeted ketogenic diet. The standard ketogenic diet (SKD) is a low carb diet that restricts the daily consumption of carbohydrates to less than 30-50 grams a day. As a result, your body will eventually shift into a state of nutritional ketosis, in which your metabolism has shifted from burning glucose as the primary fuel source to using ketones. Ketosis occurs either after about 2-4 days of fasting or by following a well-formulated ketogenic diet for 2-4 weeks. The targeted ketogenic Diet (TKD) is an advanced variation of SKD used to boost your physical performance exponentially. In a nutshell, you consume only a minute amount of carbohydrates 15-30 minutes before or intra-workout. There hasn’t been much research about this, but people on SKD have reported increased performance levels when they consume a bit of carbs prior to their more strenuous workouts. The reason might be that raising blood sugar to normal levels helps towards better muscle fiber recruitment and prevents fatigue. Now, how is this supposed to work? Is this even ketogenic? The answer is yes. When you’re not training, you’re still eating as if on a standard ketogenic diet. The only exception is that, once you start to train hard, you strategically use a very small dose of carbs to boost your performance and promote muscle glycogen re-synthesis. This doesn’t mean that you’ll be eating a meal full of carbohydrates. Instead, you use sugar as an ergonomic aid and as an exogenous substance. During intense exercise, you begin to use more glycogen for fuel and decr Continue reading >>
Ketogenic Diet : 5-week Plan, Exercise Routine, Benefits & Tips
ketogenic diet is a low-carb diet plan that has helped many women and men to lose up to 15-18 pounds in five weeks. This unconventional diet plan requires you to be on a high-fat (77%), moderate-protein (17%) and very low-carb (5%) diet. Here is the science behind the success of this high-fat diet. Carbs and proteins get converted to glucose in the body, but not fats! Excess glucose gets converted into fat. But, in the case of the ketogenic diet, the body is deprived of carbs or proteins, leaving the body no choice but to utilize fat as the energy source. Since fat cannot be converted to glucose, it is converted into ketone molecules. This process is known as ketosis. When ketosis kicks in, ketones are used instead of carbohydrate or sugar for fuel. This helps the body to burn the stored fat and lose weight. You will be totally amazed to see the results. But you have to stick to the plan till you reach your goal, otherwise, ketosis will stop and you will stop burning fat. In this article, you will find a detailed 5-week plan, exercise routine, benefits, and a keto diet shopping list! Let’s start. 1. Ketogenic Diet Plan Week 1 Early Morning (7:00 am) Options: Warm water with lemon Warm water with 1 tablespoon Triphala powder Breakfast (8:30 am) Options: 1 boiled egg + kale smoothie Oats and milk Quinoa Lunch (12:30 pm) Options: Vegetable soup Mushroom and lettuce salad with high fat dressing Chicken, carrot, bell pepper, and green beans salad with high-fat dressing Post Lunch (2:30 pm) 1 cup Greek yogurt and 2 almonds Evening Snack (5:00 pm) 1 cup green tea with a dash of lemon Dinner (7:30 pm) Options: Shrimp and zoodles Mashed broccoli and potato with sour cream Mushroom and cream soup Why This Works In the first week of the ketogenic diet, there is a greater loss in Continue reading >>
‘keto Diet’: The Diet To Reverse Diabetes And Lose Weight?
You might have heard or read about so many diet plans across your favourite health magazines. But have you heard about the Keto Diet? If you haven’t, it is one to take note of. Not only does it ensure you to lose a few pounds before your upcoming holiday parties, it has many purported health benefits. So if you’re looking to lose some weight, keep reading on to find out the benefits and suggested meal plan of the keto diet. So… What is the Keto Diet? The Keto diet, also known as the Ketogenic Diet, is a low carb, high fat diet which allows the body to turn into a fat burning machine. So instead of running on carbs, the body produces ketones found in the liver to be used as energy. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein, and are an alternative fuel for the body, used when blood sugar (glucose) is in short supply. What Are Its Benefits? Weight Loss: The obvious benefit is weight loss as your body is essentially using body fat as an energy source resulting in a great decrease in insulin levels. Energy Support: You must be thinking, how can a diet plan help with increasing my energy levels? Yes, it can! Fat and the ketones produced from fat are readily available. So once your body is adapted to the fact, you will find that your body can easily go for hours without certain foods and still have lots of energy. Mental Focus: Ketones are a great source of fuel for the brain. When you lower your carb intake, you avoid huge spikes in the blood sugar. In which can result in improved focus and concentration. Reversing type 2 Diabetes: When we consume carbs, the body breaks them down into sugar. From there, they enter the bloodstream making our blood sugar levels elevated. With this di Continue reading >>
Is Jogging Good During Ketosis?
There’s been a recent large movement towards implementing keto diets for endurance runners. Because your body uses fats for fuels, when jogging you’re less likely to experience the spikes and pitfalls when using glycogen (sugars) for fuel. Maintained, sustainable energy is one of the biggest advantages of keto diets in the first place, so jogging and other endurance cardio is fantastic while in ketosis. Now whether an hour of jogging is enough to lose weight is another story. The amount of time you jog is really only one factor of total weight loss. What’s more important is how many calories you’re burning while you jog, and how many calories you’re currently eating on your keto diet. If you want to lose weight on any diet, your body needs to be going through less calories, which means you either need to eat less calories, or maintain your caloric intake while adding calorie burning exercises. If you ever need help finding good foods for keto and weight loss, here’s a guide for what foods are good to eat, what foods should be eaten in moderation, and what foods you should avoid on keto: Diet Comparison Food Resource Guide - Blue Tree Health Continue reading >>
How To Become A Keto Runner
There has been a lot in the press recently about a ‘controversial’ book by running supremo Professor Tim Noakes called The Real Meal Revolution. He is responsible for the training bible The Lore of Running and is a very experienced runner. After years of training on a high carbohydrate diet – carb loading before races and using carbs as a source of energy/fuel he had become lethargic and no longer enjoyed running. He had also developed Type 2 diabetes. A shift in his thinking led to Tim adopting a Low Carb/High Fat approach called the Banting Diet and went from ‘running like a 60-year-old to running like a 40-year-old’. He was so inspired by it that he turned it into his Real Meal Revolution book. Years ago I used to run pretty much entirely fueled by carbs. For the first 20 minutes or so I would fly along and then slowly my energy would disappear (along with my sense of humour) and I would get progressively slower. When I was marathon training I needed to constantly pop jelly beans after an hour or so of running. My skin was bad, my digestive system was a mess and I began to resent how running made me feel. I no longer enjoyed it, it was a chore. NOW, in 2016 it is a completely different picture. When I run I sometimes have to stop myself….I feel like I could run forever…… I am not suggesting that a LCHF/Banting/Keto approach is for everyone, one size doesn’t fit all. BUT and it is a big BUT, if you try it and it works for you then it will change your life. If you are a new runner then now is the perfect time to start. If you are an experienced runner then you may have a bit of frustration becoming adapted to this new way of approaching fuel. Bear with it though and give it at least 6 weeks. Keto Runner – The Diet There is now plenty of Low Carb/Ket Continue reading >>
What Is A Ketogenic Diet?
Before we get to what keto foods you can eat and share with you several 4-week ketogenic meal plans, we need to answer a number of questions, not the least of which is what exactly is a keto diet? To put things in perspective, the modern American diet consists of a macronutrient breakdown of 60% carbs, 25% fat, and 15% protein. A typical keto diet, on the other hand, has a ratio of just 5% carbs, 20% protein, and 75% fat. So yes, a ketogenic diet is very low in carbs. However, calling it a low-carb diet is like calling the Sahara a low-moisture environment. Kinda undersells the extreme nature of it. Eat Fat to Lose Fat With so few carbohydrates available for normal glucose metabolism, a ketogenic diet pushes your body into a state of ketosis, where it switches from using carbs for energy to burning your body’s fat reserves for fuel. So you get rid of unwanted fat and in return get an energy boost! What’s not to like? Total vs Net Carbs Limiting your carbohydrate intake to just 5% of your daily calories is no easy task. For sure. That’s just 25 grams of carbs per day for the recommended average 2000 calorie diet for women (carbs have 4 calories per gram). And it’s just 31 grams for the average 2500 calorie diet for men. However, most people following a ketogenic diet don’t concern themselves with total carbs; they count net carbs instead. Why? Because dietary fiber represents the non-digestible carbohydrates in your food. Just like that coin that drops straight through to the change tray in the vending machine, it doesn’t register. And if it doesn’t register it doesn’t count! But what are you doing getting your food from a vending machine anyway?! Calculating Net Carbs So net carbs are simply the total carbs minus dietary fiber. So with this food label yo Continue reading >>
The Perks Of Fasting, With None Of The Work
“If there’s a downside, it is kind of crazy tasting,” said Geoff Woo, the founder of HVMN, a Silicon Valley company that makes nootropics, or performance-enhancing supplements. We were in a conference room in The Atlantic’s office building, and he was bracing me for my trial run of his latest product. It was a small, clear vial labeled “Ketone,” a new type of energy drink his company is releasing this week. Its nutrition label says it contains 120 calories, but no carbs, no fat, and no protein. Instead, it’s all ketones, the chemical that Woo and his company are calling a “fourth food group.” He hopes the drink will allow people to reap the benefits of occasional fasting—high ketone levels inside the body—without actually having to not eat. I unscrewed the top and, college-days muscle memory kicking in, chugged it like a shot of Captain Morgan. It tasted like cough syrup that had been poured into a garbage bag and left in the sun. “Augh!” I cried. “I compare it to a combination of a liquor shot with nail-polish remover,” Woo said. Woo’s coworker, Brianna Stubbs, went to fetch me a glass of water. “We’ve done a lot of work to make it better,” she said. Within an hour, the drink was supposed to help improve my athletic performance by changing how my body burned energy during exercise. Some people also say it helps them feel more energetic and focused on their work. About 25 minutes after I drank Ketone, Woo and Stubbs pricked my finger to see if it was working. My blood sugar, which had verged on diabetic levels from some pineapple I had eaten that morning, was down to near-normal levels. Meanwhile, my ketones, which had been practically nonexistent before imbibing—measuring just 0.2 millimolar—had soared to 4.9. “It would have Continue reading >>
How To Exercise On A Keto Diet
Following several requests from my readers, I will be sharing my thoughts on exercise and nutrition that is specific to those of who stay physically active and follow a keto diet. In this post, I'll try to cover the basic facts and myths about training on a ketogenic diet. This post will not cover details of exercise nutrition (e.g. whether to eat carbs before or after exercise which is not as straightforward as you may think), essential supplements, specific types of training or my personal exercise routine. These topics are covered in this post: Keto Diet Nutrition & Exercise: Carbs - and many more will follow in my future posts. So let's start with some basics of training on a keto diet. The "Exercise More and Eat Less" Dogma When you ask people what is the purpose of exercise, the most common answers are: to lose weight (body fat) to get fit and stay healthy to look and feel good to build muscles and strength When your goal is fat loss, the most common mistake is to go on a calorie restricted diet and add more exercise, usually prolonged cardio, in an effort to lose weight. When this approach fails, most people simply decrease their calorie intake and take on even more exercise. By doing so, most become physically and mentally exhausted with no real weight loss. The more they stick to this approach, the more like they will overexercise and/ or overeat, putting an increasing amount of stress on their body. The side effects of that are accelerating the ageing process of their cells and increasing the level of chronic inflammation. This approach is simply not sustainable and can harm your body. Years before I started following a low-carb approach, I used to spend hours exercising every week. In fact, I used to go to gym almost every day for an hour or more, usually doi Continue reading >>
Ketogenic Diet: All Hype?
The ketogenic diet has been getting a lot of buzz lately. While I’ve known about the ketogenic diet for a while I have never partaken until last summer. Like most individual’s I decided to experiment with a different diet to help reduce my body fat. After seeing myself in a bathing suit I decided to give the ketogenic diet a try. Keep in mind; I’m in fairly good shape. I’m a personal trainer after all! But, I had a few “lbs” I wanted off my frame. So, for the better part of a year I stuck with the ketogenic diet. This meant my diet would be 75% FAT, 20% PROTEIN, and 5% CARBOHYDRATE. Before we get to the results let’s first go over the theory and science of a ketogenic diet. The “birth” of the ketogenic diet came almost a century ago when an endocrinologist discovered the human body undergoes a similar process to prevent epilepsy’s when one is starving or eliminates carbohydrates from their diet and drastically increasing fat consumption. So, instead of starving patients suffering from seizures the doctors would prescribe a diet very low in carbs (less than 5% of daily calories consumed) and very high in fat (as high as 90% of daily calories consumed). As the decades went by doctors began noticing this diet had a positive impact on helping those with other neurodegenerative disorders such as Parkinson’s, multiple sclerosis, and Alzheimer’s), brain injuries, and concussions (from war or sports). Years later, the ketogenic diet was adopted by bodybuilders as a way to enjoy delicious foods while prepping for competition. Why did bodybuilders adopt it? Diets low in carbohydrates means depletion of stored glycogen (energy) and with less glycogen means less water retention and more fat oxidation. In short, one could quickly decrease body fat and dehydra Continue reading >>
Can I Exercise While On A Ketogenic Diet?
One of the most common questions I’ve noticed, in regards to keto, is whether exercise is needed for results. Having done both, I wanted to share my experience with exercising while on a keto diet. Do you need exercise to lose weight while in ketosis? If you’re like me, chances are you haven’t worked up a good sweat in ages. At my heaviest, I could only dream about running around without having to instantly catch my breath. The thought of any form of exercise was intimidating. Technically, weight loss is all about burning more calories than you consume. So to answer this question, no, you don’t need to exercise to lose weight. Keto can help you feel full longer (fat being more satiating than carbohydrates, it can help you manage your cravings and stick to a more strict caloric deficit. While the majority of weight loss comes from sticking to a solid diet, exercise can aid in the journey. Not only will it help speed up the process, but you will notice tons of other benefits. Why should you exercise on Keto? Enter ketosis faster One of the questions I get asked a lot is: Will working out help me get into ketosis faster? Being in ketosis means your body enters a state in which your body does not have enough glucose (glycogen) to burn for fuel and begins using fat as a source of energy. By exercising, you expend more energy and burn through your glycogen stores at a faster rate, allowing your body to achieve ketosis at a faster pace. Fill out and tighten loose skin If you have a ton of weight to lose (50lb+), chances are your skin has stretched out while putting on those pounds. It will take some time for your skin to readjust, but you can help reduce the loose skin issue by filling out your body with muscle mass. Increase your total daily energy expenditure (TDEE) Continue reading >>
The Keto Diet Is Gaining Popularity, But Is It Safe?
A new twist on extreme weight loss is catching on in some parts of the United States. It’s called the "keto diet." People promoting the diet say it uses the body’s own fat burning system to help people lose significant weight in as little as 10 days. It has also been known to help moderate the symptoms of children with epilepsy, although experts are not quite sure why it works. Proponents say the diet can produce quick weight loss and provide a person with more energy. However, critics say the diet is an unhealthy way to lose weight and in some instances it can be downright dangerous. Read More: What is the “Caveman Diet?” » What Is Ketosis? The “keto” diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis. Ketosis occurs when people eat a low- or no-carb diet and molecules called ketones build up in their bloodstream. Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy. Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age. However, many experts say ketosis itself is not necessarily harmful. Some studies, in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people. However, other clinical reviews point out that patients on low-carbohydrate diets regain some of their lost weight within a year. Where It’s Helpful The keto diet was created by Dr. Gianfranco Cappello, an associate professor of surgery at the Sapienza University in Rome, Italy. He claims great success among thousands of users. In his study, more than 19,000 dieters experienced significant, rapid weight loss, few side Continue reading >>
Long-distance Running On A Low-carb, High-fat Diet
Humans are natural endurance athletes. While the concept of “carb loading,” or the use of sports drinks and gels in endurance events are increasingly popular, human physiology is perfectly set up to use fat as a fuel for endurance exercise. Olaf Sorensen, seen here in the blue shirt, is a 40-year-old long-distance runner who will be running a marathon soon. What’s unique about his upcoming endeavor is that, first, his goal for this event is to beat his grandfather’s Olympic qualifying time of 2 hours and 40 minutes. But what is particularly unique about Olaf’s plan is that he plans to accomplish this feat on a high-fat, extremely low-carb diet. He will essentially demonstrate to the world that being in a state of ketosis (burning fat as opposed to carbohydrates) is an extremely efficient human adaptation permitting long stretches of efficient physical activity. Olaf does a lot of his running either barefoot or with minimal footwear, again emulating our forebears. I really appreciated his instructions when we ran together. But while I’m definitely dialed in on the keto adaptation part of the story, I’ll likely stick with my running shoes. We will be following Olaf’s progress and will soon provide information about the movie being made about this incredible athlete. For more on applying this lifestyle, read my blog post on how to balance your intake of fat, protein, and carbs. UPDATE: In May 2017 I had the chance to catch up with Olaf and see how he’s doing. Read Next Continue reading >>
How The Ketogenic Diet Affects Running Performance
Ketogenic diets are on the rise among runners who hope to lose weight or teach their bodies to use fat as fuel. But a new study in Nutrition & Metabolism suggests that following a ketogenic diet may actually hinder your athletic performance. So what’s the truth about this diet and why does it have so much hype? Related: The Beginner’s Guide to the Ketogenic Diet What is a ketogenic diet? For decades, scientists and nutritionists have promoted carbohydrates as the main fuel source for exercise. We know that high carbohydrate diets increase the amount of glycogen stored in the liver and muscle, which improves endurance performance. Yet many athletes and scientists have recognized that the body is full of fat stores, and they wonder if we can tap into those stores for fuel. The major drawback is that it takes longer and requires more energy to utilize fat instead of stored carbohydrates. Still, many scientists are exploring this possibility by feeding athletes a high fat and low carbohydrate diet to observe changes in metabolism and performance. Recreational athletes are now trying this technique in the hope of burning fat and losing weight. The amount of fat one eats on a ketogenic diet varies, but the range is typically 75 percent fat, 20 percent protein and 5 percent carbs. To put that into perspective, a woman eating 1,800 calories a day would eat 150 grams of fat, 90 grams of protein and 22 grams of carbs. That’s a drastic shift from the typical carb-heavy runners diet. What does the research say? A recent study looked at the effects of the ketogenic diet on physical fitness, body composition and fat metabolism in healthy adults. Forty-two healthy people with an average age of 37 followed a ketogenic diet for six weeks. Seventy-two percent of their calories came Continue reading >>
Does Running On A Low-carb Diet Burn Fat Quicker?
Runners know they need to carb-up to get the energy necessary to push their muscles to get in those miles. But if you're following a low-carb diet, your muscles don't have the carbs to burn and may turn to fat instead. While there haven't been studies on runners specifically, your body does burn fat for fuel when you exercise on a low-carb diet. Due to risks of injury and fatigue when following a low-carb diet as a runner, it's important to consult your doctor to discuss safety and concerns. Video of the Day Many people choose to engage in aerobic exercise, such as running, as a way to burn fat. However, as an endurance activity, your body prefers to burn off glycogen stores -- stored carbs or sugar -- first. Glycogen is easier to convert into energy than fat. But, after you've been running for about 30 minutes, your body uses up much of its glycogen stores and switches over to fat and protein for fuel. And it isn't until you've been running for about 40 minutes that your body is burning all fat. Someone on a low-carb diet may already have depleted glycogen stores and might tap into fat energy stores at different times. Running and Fat Burning on a Low-Carb Diet Your body may prefer the use of carbs to fuel the first 30 minutes of your run, but if carbs aren't available, your body burns fat for fuel. A 2014 study published in the Journal of the American College of Nutrition compared the effects of a low-carb diet and a low-fat diet on exercise in a group of overweight men and women. While the study doesn't indicate whether the groups were running, the researchers found that the group following the low-carb diet burned more fat than the low-fat group and didn't have issues with fatigue when pushed toward intense aerobic exercise. However, while a similar study published Continue reading >>