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My Experience With Ketogenic Diet

My Experience With Ketogenic Diet

I recently followed the Ketogenic diet (click on the link to learn more) for over 6 weeks and I wanted to give you guys my honest opinion and an overview of my own experience. It wasn’t my first time doing Keto, however it was different from the first and second time I tried it. They say 3rd time is a charm, and it sure was this time around. Our bodies are really good at adapting and the more you do something, whether it be exercise or diet, your body becomes better and more efficient at dealing with the situation. In this case, I have noticed a huge difference in the rate that my body adapted to the high fat diet and using fat as a main source of energy, in comparison to my past 2 trials. It felt like my body was telling me: “oh, are we doing this again? I remember, and I can do better this time”. It took me only 3 days to get into Ketosis, however I was really diligent and followed strictly the jump start rules, I have posted for you guys. The entire adaptation period took about 10 days, which is quite fast. Some people take as long as 3 weeks. These were the stages of my transformation to a burning fat for energy: The first 3 days I was peeing every 10 minutes like a 4 year old, and had to drink a lot of water not to become dehydrated. Some people experience headache during this time, but I was ready. I was drinking a lot of water, had salt if I started to feel tired (mostly in the form of home made chicken broth), and I supplemented with Pottasium and Magnesium. After the first 3 days I have already noticed an increase of energy that lasted the entire day. I didn’t feel like I wished I could take a nap during the afternoon, and despite how busy I was, I didn’t feel overwhelmed (we were in the process of moving into our new home, and I have a lot going on w Continue reading >>

14 Years In Ketosis, You Can Build Muscle On Ketogenic Diet – Darthluiggi Of Reddit Keto Interview

14 Years In Ketosis, You Can Build Muscle On Ketogenic Diet – Darthluiggi Of Reddit Keto Interview

THE KETOGENIC EDGE COOKBOOK: A Training Manual for Low-Carb, Ketogenic, and Paleo Cuisine – free Maca EBOOK: For coaching, skype consultations: Known as Darthluiggi on reddit – Luis Villasenor moderates the r/keto, r/ketogains, and the new r/ketoscience boards and is always answering questions and helping people with their weight loss and health goals using the ketogenic diet. Not only has he been on a ketogenic diet for 14 years, he has proven that you CAN build plenty of muscle on a ketogenic diet. Check out his natural, ketogenic bodybuilding progress instagram: I talked to Luis about his transformation through keto, he gives tips for beginners to keto, talks about the best ketgenic diet resources online, shares his experience on cyclical ketogenic diet (CKD), and talked about his new method of using 15grams of carb preworkout (targeted ketogenic diet – TKD). Darthluiggi is a very helpful wealth of ketogenic diet information and experience and one of the few people who has proven that you can build muscle on a sustained ketogenic diet. Resource, links, ad where to chat with Darthluiggi: Reddit Keto forum: Reddit Ketogains forum: Reddit Keto Science forum: Luis’ first thread on reddit: More recent thread about his TKD experiment: Luis’ Instagram: Books mentioned: The Ketogenic Diet, by Lyle Mcdonald Underground Bodyopus – Militant Weight Recomposition, Dan Duchaine Anabolic Solution for Bodybuilders, Mauro Di Pasquale source Continue reading >>

Is The Keto Diet Safe? 10 Myth-busting Arguments For The Safety Of Ketosis

Is The Keto Diet Safe? 10 Myth-busting Arguments For The Safety Of Ketosis

Is ketosis safe? The truth is that we can’t say for certain that it is 100% safe. Humans don’t understand everything under the branch of nutritional science and probably won’t for a very long time. As an individual, the only thing you can do is take a look at the research yourself and form your own conclusion. Personally, through the reading I’ve done and the experience I’ve had with the Keto diet, I’ve formed my own conclusion that ketosis is safe. Could I be wrong? Absolutely. But I could also be right. I’m willing to take that risk in order to follow a diet which could maximize longevity, well being and function. My personal conclusion shouldn’t matter to you though. You need to do your own research and come to your own conclusion. I’ve put together this post to organize all of the issues surrounding the safety of ketosis so that you can make your own decision. In trying to prove something to be safe there are two ways to go about it. Disprove the claims of danger Show evidence which may be correlated with safety This article will dispel the top 10 claims people make in an argument to label ketosis as dangerous. Like I said, the science on ketosis is still quite immature. The following data is not meant to 100% prove or disprove the safety of ketosis. It’s merely the information we have available today which can help us form a nutritional strategy we feel is best for ourselves. I’m not a doctor or a researcher. The following information is material I’ve collected in my attempt to feel confident following a Keto diet indefinitely. Most of it is sourced from doctors or authors although I have also included anecdotal accounts from experiences posted on message boards and Reddit. I know, much of the information here isn’t sourced directly from s Continue reading >>

A Very Keto Thanksgiving

A Very Keto Thanksgiving

At first, the keto diet seems like it just might kill you. Fruit is bad. Spam is good (ew). Broccoli is eaten sparingly, but coffee is drank with copious amounts of… butter? To anybody who has a basic knowledge of nutrition, this just seems counterintuitive. What is Keto, anyway? Keto is a high-fat, meat intensive diet, in which carbs and sugar are strictly avoided. We’re weren’t kidding about the “high fat” part—a whopping 80 to 90 percent of the keto diet is comprised of fats. See why spam is good? Originally developed as a tool to treat patients with epilepsy, the diet is gaining popularity with those that want to lose weight (and bodybuilders, of course). Though it is still somewhat of a fringe diet, since it hasn’t exactly made its way into mainstream circles. Okay, so you may think this sounds like just another silly hipster fad—but the diet is actually being used to treat everything from neurological disorders to obesity. So far, research has shown promising results. In one study, 50 percent of children with uncontrolled epilepsy, had a near 90 percent reduction in seizures after being on the diet for more than one year. In another study, obese patients lost a significant amount of weight on the diet. While there isn’t enough evidence on its effectiveness (and you definitely should not try this without speaking to a doctor first), it is a pretty neat diet, mainly because you can eat all the bacon you want on it. Lots and lots of BACON! The keto community on Reddit swears by it—providing expansive helpful meal guides and other information for beginners. Following a diet properly can be tricky—especially around the holidays, but Reddit users have come up with ingenious ways to celebrate the holidays without gorging yourself on sugar. Reddit us Continue reading >>

The Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet

Net Carbs Protein Fat 25 grams 92 grams 171 grams 100 kcal 366 kcal 1534 kcal 5 % 18 % 77 % Net Carbs Protein Fat 25 grams 92 grams 144 grams 100 kcal 366 kcal 1294 kcal 6 % 21 % 73 % Net Carbs Protein Fat 25 grams 92 grams 117 grams 100 kcal 366 kcal 1054 kcal 7 % 24 % 69 % Net Carbs Protein Fat 25 grams 92 grams 91 grams 100 kcal 366 kcal 814 kcal 8 % 29 % 63 % We have open-sourced KetoDiet Buddy, you can now find it on Github. What is the Ketogenic Diet? Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. In most cases, you won’t need to count calories on a ketogenic diet. However, if you find it hard to lose weight or you are relatively fit and trying to lose a small amount of fat, you may also have to count calories. If you just started following a low-carb diet, don't forget to read my free Guide to Keto & Paleo Diet which includes a print-friendly PDF version! You will find all the information you need, including the keto food list and tips on how to follow the diet to achieve your goals. Maintenance Level Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. According to Lyle McDonald: Maintenance Level = BMR + TEA + TEF where: BMR is the Basal Metabolic Rate, TEA is the Thermal Effect of Activity and TEF is the Thermal Effect of Feeding Basal Metabolic Rate is the amount of energy expended daily at rest. BMR Continue reading >>

A Successful Targeted Ketogenic Diet Experiment

A Successful Targeted Ketogenic Diet Experiment

This is a guest post written by Bosona who I met through one of the reddit/keto threads where he shared the findings of his own n=1 experiment using a targeted ketogenic diet (TKD), with great results. I asked him if he was willing to write a guest post for this site describing his experiment in more detail and he kindly agreed. I think it’s useful for folks who visit to see that not all experiments with variants of ketogenic diets end up with crazy lab numbers. I was also interested to hear more of his story for a very selfish reason: since I’m also in the midst of my own experiment using a variation of the targeted ketogenic diet approach, John Kiefer’s Carb Back-Loading, his results may shed some light on how things turn out for me. — BJJ Caveman Background In December of 2013 after five years of watching my cholesterol levels yo-yo above healthy levels but not quite in the statin-worthy territory the scales have finally tipped and my doc prescribed Lipitor. This isn’t exactly obvious just by looking at my diet or me as I was never very overweight and have always eaten healthy non-processed home-prepared foods with plenty of fruit and very limited amounts of sweets or salty snacks. But, both my parents despite similar habit have high cholesterol themselves and with genes like those it looked like I never had a chance. So I panicked of course… And then I bought myself a 3 month extension for one last desperate try. The Research Less then 4 months ago I’ve never even heard of Keto diet. I knew I had luck dropping weight when I needed to on a low carb diet but “ketosis” wasn’t a term I was familiar with. Without wasting a lot of space on how I got to keto (a chain of random and serendipitous events) once I did start looking into it I was left with mi Continue reading >>

Blog: My Six Week Ketogenic Diet Experiment

Blog: My Six Week Ketogenic Diet Experiment

Disclaimer: The views expressed are those of the author and are not necessarily those of Catalyst. This blog is not meant in any way as medical advice. Please consult a medical profession before commencing any new eating regime. What would you say if I told you there’s a diet where you can eat all the food you normally deny yourself, stop counting tedious calories, shift some weight, gain extra muscle and get an energy boost too? If you’re anything like me you’d be asking ‘where do I sign up?’! So when I heard about the ketogenic diet from a colleague I was immediately intrigued. This simply sounded too good to be true. Could I really eat fat and get lean? Enjoy peanut butter treats and squeeze into my skinny jeans? Never one to shy away from a challenge, I decided to see for myself, and so my six week experiment with the ketogenic diet began….. So what actually is a ketogenic, or ‘keto’, eating plan? In its most simple form, this is an extremely low-carb, high-fat diet. By lowering your carb intake your body is pushed into a metabolic state known as ketosis (key –tow –sis), where your body switches from burning carbs as its primary energy source to burning fat. To be more precise, it uses ketone bodies or ketones from the breakdown of fatty acids in the liver. Hence the name, ketosis. Now fatty fuel can come from a meal you’ve just eaten or from the stores of fat on your body (aka, the evil muffin top). While it may sound a little questionable, ketosis is actually an entirely natural metabolic process that the body initiates to help us survive when our food intake is low. Typically our body runs on glucose derived from the breakdown of carbs – this is because glucose is the easiest molecule for the body to convert and use as energy, so it will b Continue reading >>

Fine Tuning Your Diet To Suit Your Goals – Darth Luiggi

Fine Tuning Your Diet To Suit Your Goals – Darth Luiggi

It looks like Luis Villasenor is doing something right. Luis (aka Darth Luiggi who runs the Ketogains Facebook Group) has been on a ketogenic diet for more than 14 years! Here are a couple of video interviews where Luis explains his approach. He is also very active in coaching the more than 7000 Ketogains members on his Facebook group and Reddit. Recently I was able to get a look at a few days of Luis’s food diary on My Fitness Pal so I thought it would be interesting to run some numbers on his diet. My focus of the blog has been on optimising diet for diabetes management, however I wanted to also demonstrate that a nutritious low insulin load diet is also great for health and fitness. The analysis below shows the combination of three meals. Along with plenty of protein (beef, chicken, egg, pork) he also has a solid amount of vegetables (broccoli, lettuce and spinach) as well as a good amount of added fats (butter, olive oil and coconut oil) to maintain ketosis. The nutritional analysis of these three meals is shown below. As you would expect from the dude who runs Ketogains, the carbs are low at 5% with the protein being fairly substantial at 29% of daily calories. The protein score is excellent with 145% of the RDI being met with 1000 calories and 58% of the RDI for vitamins and minerals being met with 1000 calories. A score of 100 means that you will meet the recommended daily intake (RDI) for all the nutrients with 1000 calories, as discussed in the previous ‘the most nutrient dense food for different goals’ article. The table below shows how Luis’s diet stacks up based on the nutritional ketosis weighting. At 26g of fibre per day his fibre score is solid but not high compared to the other meals analysed. His calorie density is high but that isn’t a big is Continue reading >>

The Benefits And Drawbacks Of The Keto Diet

The Benefits And Drawbacks Of The Keto Diet

What is the Keto Diet? A keto diet (ketogenic) is a very high-fat diet, moderate to low protein and very low in carbohydrate, which causes a shift in primary metabolic fuel source from carbohydrates to fats. It also alters fat metabolism so the body produces compounds known as ketone bodies in the liver. These compounds include acetone, aceto-acetate & beta-hydroxy-buterate. These ketones can be used as energy in tissue like skeletal muscle and more importantly, brain. If you’re looking for a more flexible approach then start with the macro calculator to begin losing fat. Under normal conditions, the brain exclusively uses glucose for energy, but in a ketogenic state, the brain will shift to using ketones as a fuel source in order to spare blood glucose for essential tasks such as red blood cell metabolism (red blood cells can only use glucose as fuel since they lack mitochondria). Keep in mind that even with zero carbohydrate intake, the liver can produce about 120g of glucose per day in a process called gluconeogenesis (GNG) for essential tasks from substrates like amino acids and other gluconeogenic metabolites. Where did the Keto Diet Start? The keto diet gained most of its attention for its role in the nutritional management of epilepsy and Alzheimers. More recently, science has shown positive clinical outcomes for a number of types of cancers through its ability to minimize tumor growth. In the case of all three of these diseases, ketones are therapeutic through providing an alternative substrate to glucose. Ketogenic diets have also recently moved into the fitness & bodybuilding industry as a dietary method to improve body composition and reduce body fat. Why are Carbohydrates Viewed as the Bad Guys? Carbohydrates are often viewed as bad for body composition du Continue reading >>

Dom D’agostino — The Power Of The Ketogenic Diet

Dom D’agostino — The Power Of The Ketogenic Diet

– Dominic D’Agostino Dr. Dominic “Dom” D’Agostino (@DominicDAgosti2) is an assistant professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida Morsani College of Medicine, and a senior research scientist at the Institute for Human and Machine Cognition (IHMC). He has also deadlifted 500 pounds for 10 reps after a seven-day fast. Many of you sent enthusiastic follow-up questions after the last conversation we had, so Dom took the time to answer your most popular questions. In particular, he focused on ketosis, ketones, and the ketogenic diet — so you can consider this a ketosis master class (especially if you combine both episodes, though this one does stand alone). It takes a few minutes for Dom to warm up — so be patient! If you have an interest in these types of metabolic therapies, whether for performance enhancement, endurance, weight loss, or fighting cancer, diabetes, or any number of other maladies, you will find a gem within this episode. If you only have 5 minutes, listen to Dom’s thoughts on how much protein you should eat on a ketogenic diet. Enjoy! Want to hear my first interview with Dom D’Agostino? — Listen to our in-depth conversation here. In this episode, we discuss fasting, heavy deadlifts, and the end of cancer (stream below or right-click here to download): This podcast is brought to you by Gymnastic Bodies. This is the training system that I am most obsessed with at the moment. Coach Sommer appeared on a previous episode of the podcast, which turned into a sleeper hit. He is the former USA national team coach for men’s gymnastics and creator of this bodyweight-based training system. I’m not easily impressed, and I have been completely blown away by the sophistication and the elega Continue reading >>

5 Supplements Keto Dieters Should Use

5 Supplements Keto Dieters Should Use

Starting out and maintaining a ketogenic diet can be an arduous task for those who haven’t tried it before, despite being comprised of tasty meals. In this article, we present you five supplements that will help you adapt much more efficiently and reap the benefits of living on a low-carb diet. The first and most important thing you need to remember when deciding to embark on the ketogenic journey is that you need to greatly increase fat consumption. That’s because you need some kind of an alternative to carbs that were previously providing the majority of your daily calories. And eating too much protein isn’t the best substitute since anything above 0.6-0.8 grams of protein per pound of bodyweight will actually lead to the production of enough glucose that will take your body out of ketosis. Where you get you fat from is entirely your choice. The majority of people add avocados, bacon or cream in almost every meal of the day, and some even forget that there lots of other healthy alternatives like eggs, lean meats, and veggies. No matter the choice and no matter how delicious the new menu is, the period it takes to adjust to a keto diet is always difficult. Lots of people have been tempted to quit the diet before even entering the state of ketosis, which is the time when the real fat burn begins and you start seeing the benefits. The 5 staple supplements that we present here will help you endure this adaptation period which has been proven to be the most difficult for most people and help you reach your end goal of becoming leaner and stronger. 1. Electrolytes Forcing your body to switch its preferred energy source from carbs to fat can be extremely difficult. And that’s not just because of the time it takes for that to occur, but also because chances are high t Continue reading >>

Does The Ketogenic Diet Work For Strength Training?

Does The Ketogenic Diet Work For Strength Training?

If you haven’t seen it thrown around Reddit, you might have heard it ballyhooed by a gym bro: ketosis just works, bro! You get to eat all the bacon and cream you can stomach, shred fat, maintain muscle, and still dominate your sport. The very, very high-fat ketogenic diet is one of the hottest trends in nutrition, but while there are some success stories in endurance athletes, there’s very little evidence in strength sports. It may be delicious, but is it a smart pick for your next meet? What Are We Talking About, Exactly? Your body kicks into ketosis when carbohydrate intake is so low that the body doesn’t want to use it as a fuel source. Typically, that happens when fat makes up 60 to 70 percent of overall calories, protein 20 to 30 percent, and carbs are under 50 grams per day. It usually takes less than a day for your body to start producing ketones for fuel — a sure sign is when when your breath starts to smell of acetone, a ketosis by-product. (Incidentally, it kind of stinks. Like a mixture of fruit and nail polish remover, in which acetone is a key ingredient.) “If you look at one of the main fuels the body can burn, carbohydrates and fat are the main two, and a layer down are the sort of ‘subfuels,’ lactate and ketones,” says Dr. Mike T. Nelson, CSCS, an adjunct professor at the Carrick Institute whose PhD focused on metabolic flexibility. “Historically, ketones have not shown up in the body in enough quantities for the body to use unless you’re in starvation,” he explains. “But you can get there via what’s called a ketogenic diet. When you do that, your body will start producing ketones, which can then be used for fuel. Then you’re in a state of ketosis.” Though first suggested as a therapeutic tool by the Mayo Clinic in the 1920s Continue reading >>

One Meal A Day Full Day Of Eating

One Meal A Day Full Day Of Eating

In case you didn’t know, I’m on a OMAD Keto diet and eat once a day. But what exactly do I eat for my ONE MEAL A DAY? This article tells you exactly what. It’s not going to be the most exciting full day of eating because…you eat only one meal a day, but I still put quite a lot of thought and effort into what I eat and how I structure it all. My OMAD Schedule I spend the majority of the day in a fasted state and eat only at dinner. Fasting window – 20-22 hours Feeding window – 2-4 hours I also follow the ketogenic diet which makes it that much easier because I’ll be burning my own body fat for fuel. The first half of the day I don’t consume any calories – I only drink water. Usually, I don’t even drink coffee or tea because I just don’t want to bother with it. However, they’re allowed while fasting. So this is the purely zero caloric period, which lasts from the morning until noon around 6 AM – 1 PM. It’s the perfect time for me to be productive and creative because I feel like fasting sharpens my focus greatly. At noon around 1 PM, I have some coffee – all black, no calories still. I drink about 1-2 cups a day and I do it at that time because it’s when cortisol levels begin to decrease and I won’t build any resistance to caffeine. Drinking coffee strategically will help you gain the most benefits from it with the least downside. You should add some salt to your water, or even coffee, to increase electrolyte, which is quite important while fasting. In the afternoon, when I’ve been fasting for 16-18 hours, I start working out. Because I’m already at a low amount of body fat and I train quite hard, I have a small little protein shake.during my workout. It’s usually a half scoop of some plant-based protein, but it can be whey protein Continue reading >>

Lose Fat, Gain Muscle

Lose Fat, Gain Muscle

This article is NOT finished, but something I threw together this weekend as I just opened the recomp forum and I wanted something to give people the general idea about what recomp diets are about. I will add to it and refine it in the days to come. This article is aimed at dispelling some of the myths that “it is impossible to lose fat and gain muscle”. Nothing could be further from the truth, it can easily be done. But……doing so requires context to be taken into account as well as content. Most people have no idea what a recomposition diet consists of and confuse it with a typical aggressive cutting diet. I will go over some of the concepts of a recomp diet as well as some of the ways people take things out of context and attempt to apply them to a “lose fat, gain muscle diet” and fail miserably. The first and most often made mistake is someone deciding they are going to shed some unwanted bodyfat and do a straight “cut” style diet. Overall calories are low and stay that way, carbs are usually drastically restricted, and cardio is pushed hard. The body is always in a deprived state and in many cases strength goes down the tubes as well as muscle mass. The dieter doing an aggressive cut is in best case circumstances not losing too much muscle. They get done, and it is obviously apparent that they sure as hell didn’t build any muscle while dieting—duh. Message here—a cut diet is NOT a recomposition diet. Most trainees base their diet results in the short term on what the scale says. If they are “massing” (I never use the word “bulk” as it is usually interchangeable with “get fat”) they want to see the scale going up “X” amount each week. When “cutting” they want to see the scale going down “X” amount each week. As long as th Continue reading >>

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