35: Natural Sugars, Weight Gain From Fat, Gluconeogenesis Overstated, Weight Stall On Period
LISTEN AND DOWNLOAD AT ITUNES If you are interested in the low-carb, moderate protein, high-fat, ketogenic diet, then this is the podcast for you. We zero in exclusively on all the questions people have about how being in a state of nutritional ketosis and the effects it has on your health. There are a lot of myths about keto floating around out there and our two amazing cohosts are shooting them down one at a time. Keto Talk is cohosted by 10-year veteran health podcaster and international bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” and Arizona osteopath and certified bariatric physician Dr. Adam Nally from “Doc Muscles” who thoroughly share from their wealth of experience on the ketogenic lifestyle each and every Thursday. We love hearing from our fabulous Ketonian listeners with new questions–send an email to Jimmy at [email protected] And if you’re not already subscribed to the podcast on iTunes and listened to the past episodes, then you can do that and leave a review HERE. Listen in today as Jimmy and Adam share more great answers to your best keto questions today in Episode 35. KEY QUOTE: “In the minds of bodybuilders, gluconeogenesis is overstated. But in the rest of the world it is not. That protein effect is heavily dependent on one’s level of insulin resistance and amount of lean muscle mass.” — Dr. Adam Nally Here’s what Jimmy and Adam talked about in Episode 35: – Does each meal need to match your macronutrient ratio for keto? Hi guys! I have been following the keto diet for the past two months. I just ordered the Ketonix breath ketone analyzer to see if I am in ketosis or not. I’ve already lost 14 pounds, but I have a question for you guys to address: Does each meal that I eat need to fit the macronu Continue reading >>
Ketogenic Diet: Lose Weight With Ketosis
If you’ve faced a health or weight loss plateau, you might have heard about the ketogenic diet. But what is ketosis? Going into ketosis, or a state of fat burning, isn’t complicated, but it takes motivation. It’s a way to burn stubborn fat and lose weight. Today we’ll explore questions like what is the ketogenic diet, what is ketosis and how does it work, what are keto foods, and the benefits and dangers involved in following a ketogenic diet plan. As a bonus: I’ll provide a 1 week ketogenic diet plan plus a complimentary workout plan. Together, they will help you burn stubborn fat. We try so hard to lose a few kilos or pounds, but most of the time we don’t manage to. Luckily, there is an easy way to turn the body into a fat burning machine: the ketogenic diet. Why the ketogenic diet? It’s commonly believed that consuming fewer calories will lead to weight loss. It looks something like this: Calories stored (or lost) = Calories consumed – Calories burned Following this equation, if we eat less, we’ll create a calorie deficit and in turn, use our stored fat . Assumably, we’ll lose weight. It seems easy to do. But, things go wrong. First, as many know from experience, eating less is torturous. Second, we often don’t lose weight with calorie restriction diets. Worse than that, we sometimes lose the weight and gain it back–and do damage to our metabolism in the process. Losing weight and gaining it back means a slower metabolism. This is because body fat storage is not just a matter of calories in and calories out. It is the result of millions of years of evolution. To understand what happens, we need to review some basic biochemistry. We know that an adult has: A glycogen (carbohydrate) reserve that lasts about 1 to 2 days of survival, maximum. Fat Continue reading >>
The Ketogenic Diet And Weight Loss Plateaus
I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore it and keep on keeping on. I wanted to put together a short list of common things that may be wreaking havok on the average ketogenic dieter, and go over some solutions that might help out. Keep in mind, this does not cover everything and it also covers a wide range of topics. As you read this, please read to the end. Don’t form ideas about your own body and apply the things that I am saying with no thought behind it. This is strictly for people that are hitting weight loss plateau’s and need some help. If you have only lost 1 or 2 pounds in a week, that is still weight loss and does not require action against it. Hidden Carbohydrates People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar. Some vegetables like Brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis. You might think that they’re low carb, but in large consumption, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the vegetables you eat. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some b Continue reading >>
How To Use (and Not To Use) Exogenous Ketones For Weight Loss
“How do I use ketones to help me lose weight?” Great question. It’s worth the few minutes to understand how exogenous ketones can help people lose weight on a ketogenic diet, and not just jump to the conclusion that ketones = weight loss. Breaking Down Ketone Weight Loss Misconceptions The most common misconception (perhaps due to excessive marketing claims) is that taking ketone supplements will induce immediate weight loss. The purpose of this article is to explain how to use ketones as a piece of the puzzle in your weight loss lifestyle. Remember exogenous ketones are supplements. Very effective at what they do, but none the less, should be supplementary to a low carb/ketogenic style of eating that is geared towards weight loss (if weight loss is the goal). Ketones don’t cause weight loss, they help cause ketosis. Ketosis is a metabolic state where your body is using fatty acids for its primary source of energy. Just because you are using fat does not necessarily mean you are going to be losing weight or have a decrease in body fat percentage over an extended period of time. I have been in deep nutritional ketosis (>3.0mmol/dL) and had an increase in body fat percentage. I’ve also been in deep nutritional ketosis and had a decrease in body fat percentage. It all depends on how much fat and protein you are eating, in addition to being below a carb threshold that will induce ketosis. Please don’t take this to mean starve yourself. It just means that the average male American has over 40,000 calories in stored body fat and can, therefore, afford to eat a lower calorie ketogenic diet, and still survive (and thrive!). Take home message: Exogenous ketones are a tool to get you into ketosis or to boost your energy levels while already in ketosis. If your motive Continue reading >>
How To Start A Ketogenic Diet The Right Way + 3 Costly Mistakes To Avoid
As you may have heard, the ketogenic diet (keto for short) has been exploding in popularity over the past few years. According to Google Trends, interest in the ketogenic diet has more than doubled in the last year alone. But before you give keto a try, keep in mind that it’s way better to start a ketogenic diet the right way and avoid the mistakes others make. That way you can enjoy the benefits of the diet faster and with better results. Keto diets were first used about 100 years ago to help epileptic children. Now, this diet sees use in helping people lose weight, gain mental focus and energy, get rid of digestive issues, treat type 2 diabetes, and even potentially prevent/cure cancer and neurological diseases. However, while the benefits of a ketogenic diet are substantial, in this article I’ll show you exactly how to properly use a keto diet in order to reap its full benefits. The Basics Of A Ketogenic Diet As explained in this article, a ketogenic diet focuses on putting your body into a metabolic state called “ketosis.” What this generally means is that your body uses fat – rather than sugar – to generate energy for your body. In order for your body to switch into this state, the typical advice is to eat a diet low in carbohydrates, high in fats, and moderate in proteins. (Hence why bone broth is very keto-friendly.) How To Start A Ketogenic Diet A keto diet is pretty simple in theory (low carbs, high fat, moderate protein). But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat. So What Exactly Can You Eat on A Ketogenic Diet? Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil Meats, including organ meats Eggs Fish and Seafood Non-starchy vegetables (especially green leafy veget Continue reading >>
12 Reasons You Can’t Trust Your Scale
12 Reasons You Can’t Trust Your Scale – In the Middle Ages, they had guillotines, stretch racks, whips and chains. Nowadays, we have a much more effective torture device called the bathroom scale. ~Stephen Phillips 12 Reasons You Can’t Trust Your Scale There are many positive physiological changes that can be observed after following a nourishing traditional foods diet which be missed if a person is only focusing on the scale. The scale does not show changes in skin texture and tone that often occur with a diet high in quality fats and protein. You can weigh 2-5 lbs more at the end of the day than the beginning. You weigh more when you have eaten out the day before and had inflammatory foods like gluten and vegetable oils. Inflammation from irritating foods can cause swelling in the gut which can cause 10-15 lbs of water weight gain. You can gain 5-10 lbs in the week before or during your period. You can lose up to a pound with a proper elimination (have you gone #2 lately?). Scales can vary 5-10 lbs depending on the quality. If you are a scale hopper you are setting yourself up for disappointment. Muscle is more compact than fat so you can lose inches (and look leaner) even when you don’t lose pounds on the scale. A body fat test is a much better indicator of health than a scale because it separates lean muscle from fat tissue. Body fat calipers and full body immersion tanks are much more accurate indicators of body fat stores. Wouldn’t you rather be more lean muscle than fat? A body fat test will tell you how much muscle you have but a scale never will. Much of our conditioning about the scale comes from the doctors office where they use Body Mass Index charts based on weight/height which are unreliable because they do not take muscle mass into account. Anot Continue reading >>
Ketosis & Late Menstrual Cycle
Ketosis occurs when a person is deprived of dietary carbohydrates, causing the body to burn glycogen and fat stores for energy. This can lead to rapid weight loss, which may cause late or missed periods in some women. If you are experiencing ketosis and your period is much later than usual, consult your doctor. Video of the Day Your body burns dietary carbohydrates for energy. If you do not provide it with carbohydrates, it burns its fat stores instead. This process releases small carbon fragments called ketones into the blood, which causes the state known as ketosis. A common sign of ketosis is unpleasant fruity-smelling breath that results when your body tries to expel excess ketones by breathing them out. Although it is often marketed and promoted as a safe weight-loss and detox solution, ketosis can cause long-term liver and kidney damage. Ketogenic diets are extremely strict, high-fat, low-protein and low-carbohydrate diets that intentionally cause a state of ketosis, usually for quick weight loss. These diets may produce the desired results, but the weight loss is rarely sustainable since it returns quickly once you return to a normal diet. More importantly, they are not safe. Ketogenic diets can cause a host of problems, including kidney stones, constipation, cognitive problems, osteoporosis, high cholesterol and disruptions in the menstrual cycle. There are many reasons your period may be late. Some fluctuations in your menstrual cycle are normal, or may occur due to stress, your contraceptive method or even pregnancy. More serious causes include hormonal imbalances, thyroid problems or menopause. Extreme weight loss such as that caused by ketosis can cause your menstrual periods to diminish or stop altogether. If you are following a ketogenic diet and your peri Continue reading >>
The Ketogenic Diet: An Answer For More Than Weight-loss Resistance
The ketogenic diet is rapidly becoming one of the hottest topics in health for good reason. It’s a quick way to drop extra weight and get lean, and has numerous positive effects on overall well-being. Developed in the 1920’s to improve brain function in epileptic children, it fell out of popularity when anticonvulsant drugs hit the market. The recent resurgence of the diet is exciting since it’s so effective for weight-loss 1 and healing a variety of other health conditions. I have been following my Cellular Healing Diet for many years; but, more recently have been on my Advanced Cellular Healing diet, essentially a ketogenic diet, and have achieved the best health and fitness of my life (read my personal experience with the diet at the end of the article). I now believe it’s one of the best tools available to improve health and get into your best shape yet. Note: This diet is not for everyone, and can simply be used as a tool for healing weight-loss resistance and other conditions. Once good health is achieved, you may return to following a diet that suits you genetically, or the Cellular Healing Diet. However, some people should stay on the ketogenic diet for life to have lasting energy and remain lean. 2 whole, pastured eggs ½ can unsweetened, full-fat coconut milk 1 cup ice 3 caps vanilla extract 2 teaspoons freshly ground nutmeg 2 teaspoons cinnamon powder 1 tsp sea salt Continue reading >>
I Just Started Ketogenic Diet. I'm Losing Weight, But Once I Reach Target Weight, Is There A Way I Can Go Back Into A More Normal Diet That's Not Super High Carb Of Course, But Perhaps A Bowl Of Rice A Day Without Gaining The Weight Back?
Sure. Paoli et al. did just that in a research study back in 2013. He had participants do 20 days of ketogenic dieting and then transitioned them to a low carb, high protein diet, and then finally had them on a Mediterranean diet – a moderate intake of fats, carbs, and protein for six months. They repeated this process. They found that during the bouts of keto, the participants lost body fat and maintained that loss throughout the transition to the Mediterranean diet. The key to transitioning successfully without gaining body fat – depending on how long you were in ketosis, insulin resistance can be a problem – is to take the transition slow. Meaning, don’t go from ~12 g carbs straight to 200g. Here’s what I’d recommend: One way to do this is is to slowly add 20-30 grams of carbs per week while holding your fat and protein intake where they are, until you’re out of a deficit and back to maintenance. As an example. Let’s assume you end the diet at 1700 calories. And you want to start bringing your calorie intake back up to your new maintenance of 2300 calories. This is how I would do it. If you’re end of diet macros were: 150g protein / 50g carbs/110g fat. Week 1: +20 grams carbs/ keep fats as they are / protein stays the same – 150g protein / 70g carbs / 110g fats (1870 calories) Week 2: +30 grams carbs/keep fats as they are/ protein stays the same – 150g protein / 100g carbs / 110g fats (1990 calories) Week 3: +30 grams carbs/ fat remains the same / protein stays the same – 150g protein / 130g carbs / 110g fats (2110 calories) Week 4: +30 grams carbs/ fat remains the same / protein stays the same – 150g protein / 160g carbs / 110g fats (2230 calories) At this point you can either keep things as they are, or start reducing fat intak Continue reading >>
Gaining Weight On Your Healthy Diet?
Do you dare to trust the process when you experience a weight gain on your new healthy diet? One of the most destructive patterns I see is when women start panicking because they experience weight gain on their new healthy lifestyle when they were expecting the opposite to happen. It often doesn’t take much of a weight gain before they’re ready to give everything up – and this goes especially if we’re dealing with a high fat diet like LCHF or keto since it’s difficult to believe that the old dogma about fat making you fat isn’t true after all. I get it! I do. I really truly get it! No woman enjoys seeing the number on the scale going up! And there’s nothing as discouraging as seeing that not only didn’t your hard work pay off – it actually brought you further from your goal. LCHF/keto is often easy on this part since you empty your glycogen stores within the first week and with them, you lose quite a lot of water weight. Most people therefore experience significant weight loss within the first week. But not all. Some experience that the weight stays the same or that it even goes up a bit. It makes it easy to conclude that LCHF/KETO didn’t work anyway! For most people, starting up on LCHF/keto is a radical change and it puts pressure on the body to adjust to the new source of fuel (fat). Try to not step on the scales for the first few weeks. Your body may respond to the lack of (known) fuel with an increase of appetite but once your body has fully adapted to LCHF/keto, it will be no problem what so ever to go 5-6 hours (or even more) between meals. And this is where the magic starts to happen. And by magic, I mean that you can now be in a daily calorie deficit without feeling hungry. Read more: LCHF & ketosis IF YOU EXPERIENCE WEIGHT GAIN, BEFORE YOU Continue reading >>
Weight Gain, Weight Loss In Two Short Periods
Last weekend, Anita and I celebrated our 34th wedding anniversary with a short trip and a stay in an historic bed-and-breakfast. I did my best to be true to both my wife and my diet. The B & B provided me with eggs, meat, and coffee in the morning. I ignored the platter of chocolate-chip cookies available 24 hours a day. (Anita did not.) We picked restaurants where I could put together tasty low-carb meals. All in all, things went fine, until I weighed myself the morning after our return. Did I discover that romance was an aid to weight loss? No. Just the opposite. I discovered that I’d gained more than two pounds — 2.4 pounds, to be exact. There wasn’t much to be done but to rededicate myself to eating LCHF. I did, and soon lost the pounds again. Here is a table that sums up the two periods of weight gain and weight loss. Average Daily Consumption and Weight Change in Two Periods I’m a little more confident in the numbers for the second period since I was eating at home for most of the meals. But lets assume all the numbers are reasonably accurate. I ate almost the same average daily calories in the two periods, just eight more calories per day in the second period (in which I lost weight). The numbers for fat, net carbs, and protein show a lot more variance. Compared to the weight gain period, in the weight loss period I averaged 9% more fat, 18.7% less net carbs, and 22% less protein. For the two short periods, the differences in weight change and in consumption of fat, net carbs, and protein clearly support the tenets of my LCHF diet. Keep dietary fat high, net carbs low, and protein moderate. That’s the recipe for losing body fat. I still wish I hadn’t gained weight during our romantic getaway. But otherwise I have no regrets. I haven’t had any regret Continue reading >>
- Girls with early first periods become women with greater risk of gestational diabetes
- New study finds that sitting for protracted periods increases the risk of diabetes, heart disease and death
- Weight Watchers Jumps Eight Spots To #3 Best Diabetes Diet And Retains Top Spot As Best Fast Weight Loss Diet In 2018 Best Diets Report
Do Very Low-carb Diets Mess Up Some Women's Hormones?
Studies show that low-carb diets can cause weight loss and improve metabolic health (1). However, even though low-carb diets are great for some people, they may cause problems for others. For example, following a very low-carb diet for a long time may disrupt hormones in some women. This article explores how low-carb diets may affect women's hormones. Your hormones are regulated by three major glands: Hypothalamus: located in the brain Pituitary: located in the brain Adrenals: located at the top of the kidneys All three glands interact in complex ways to keep your hormones in balance. This is known as the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is responsible for regulating your stress levels, mood, emotions, digestion, immune system, sex drive, metabolism, energy levels and more. The glands are sensitive to things like calorie intake, stress and exercise levels. Long-term stress can cause you to overproduce the hormones cortisol and norepinephrine, creating an imbalance that increases pressure on the hypothalamus, pituitary and adrenal glands (2). This ongoing pressure may eventually lead to HPA axis dysfunction, sometimes controversially referred to as "adrenal fatigue" (3). Symptoms include fatigue, a weakened immune system and greater risk of long-term health problems such as hypothyroidism, inflammation, diabetes and mood disorders. Many sources suggest that a diet too low in calories or carbs can also act as a stressor, causing HPA dysfunction. In addition, some evidence suggests that low-carb diets can cause increased production of cortisol ("the stress hormone"), making the problem worse (4). One study found that, regardless of weight loss, a low-carb diet increased cortisol levels compared to a moderate-fat, moderate-carb diet (5). Eating too fe Continue reading >>
How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?
This is one of those questions that gets asked a lot so I wanted to address it in this post. I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila they’re at their ideal weight. I loved the thought of getting into a fat burning state and just watching the excess pounds melt away. In actuality, it took me about a year to lose 30 pounds. However it didn’t take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks. Every Woman is Different The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer. Your body’s main goal is always survival and health. It doesn’t care about how it looks, it cares about how it’s functioning. When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss. If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this). Embarking on a journey of health is a little like embarking on a journey Continue reading >>
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 >>
16 Ways Keto For Women Is Different + Doesn’t Need To Suck
As a female, we have to tinker the keto diet a little more than our male keto-ers do. For example, during shark week I can’t eat meat or I’ll end up on the couch in agony, with a heating pad, wanting to tear my ovaries out. So, I have to opt for things that are more easily digestible to my puffy, unhappy insides. Keto for women is just different. For one week every month we have brain-consuming cravings, we weigh more, have a hard time digesting, we get headaches and cramps and dammit we just want a blanket, some chocolate and a tub of icecream. end OK, but you get it. We also have other things to think about, like vaginas and boobies. For these two special things, we need to make some alterations too. You can’t just cut out some things. How to make keto for women easier and less grouchy Here are some tips I’ve cooked up over the past year that I’ve been told have been really helpful, enjoy! Eat yogurt. The diet says no, but I SAY YES. Men don’t need to care about the Lactobacillus acidophilus in yogurt, but a good healthy vagina does! Dannon makes a Light & Fit “Diabetic Friendly” vanilla yogurt that’s only 3 carbs per cup. Take cranberry supplements. Additionally, we need cranberry to ward away pesky urinary tract infections if we ever plan on forgetting to pee after sex again. So, take a cranberry supplement every day, and accept the carbs that come with it. Prepare for the lady in red. When the red devil is in town and you “need” sweets, opt for a handful of dark chocolate chocolate chips. The gourmet ones, real dark chocolate ones have the least carbs. The Milk Chocolate Almond Bars from Meleleuca only have 7 carbs for the entire bar, 9 for the DHA-enhanced dark chocolate ones which is also awesome. Remember that meats take more Continue reading >>