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Macro Calculator

Macro Calculator

Body Composition Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %) Activity Level (not counting exercise): Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually. Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Edition" Daily Calories Set your goal to get your recommended calorie intake. If you used the Exercise Info section above, then you can compare calories for those days that you exercise and those that you don't. It is not recommended to go over 25% deficit for fat loss or over 15% surplus for muscle gain. Daily Exercise Info If needed, set your exercise information for those days that you will be exercising. (Click here for Kcal / min calculations). This will allow you to compare calorie limits on those days that you exercise against those that you don't. Activity Minutes Kcal burned / min Total Kcal burned Weights Cardio Other Daily Macros Adjust your protein ratio: To maintain muscle, leave protein ratio between 0.69 to 0.8. It is not recommended to drop below 0.69 or muscle loss may occur. To gain muscle, the protein ratio should be between 0.8 to 1.2. There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you're past the novice level as a natural trainee. Source. Adjust the carbs and fat grams to reach daily calorie goals. If doing a Standard Ketogenic Diet, carbs should be set lower than 30g: It is suggested you count carbs as TOTAL for all foods, except for green veggies and avocado, on those count as NET. Protein Ratio Macronutrients Macro Grams Kcal per gra Continue reading >>

Running On Empty

Running On Empty

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

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 >>

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 >>

Running On Keto: The Maf Method

Running On Keto: The Maf Method

Who is Phil Maffetone? As described on his website – He is an internationally recognized researcher, educator, clinician and author in the field of nutrition, exercise and sports medicine, and biofeedback. I first heard about him when reading the Primal Endurance book – Then funnily enough, the next book I read also featured him too – The Iron War – Whilst he coaches elite athletes, he also does a lot of writing for the novices like me. What is Phil Maffetone’s: The MAF Method? It’s not just a handy shortening of his name. MAF stands for Maximum Aerobic Function. It involves training which builds up your ability to use your aerobic system, therefore tapping into fat burning energy. Which also means you become less reliant on your anaerobic system and your glycogen stores. His method is more lifestyle, than say a 12 week Marathon plan. It is about training at an intensity that is beneficial to your health, and limiting stress and injury. Whilst he is not a Keto guy. He does advocate eating real food, and limiting carbohydrates so not to inhibit your fat burning abilities. What is the MAF Method 180 Formula? “To find your maximum aerobic training heart rate, there are two important steps. Subtract your age from 180. Modify this number by selecting among the following categories the one that best matches your fitness and health profile: a) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10. b) If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5. c) If you have been Continue reading >>

My Keto Diet Has Killed My Appetite And Hunger Dead

My Keto Diet Has Killed My Appetite And Hunger Dead

I have been eating according to the keto diet for eight days, according to /r/keto on reddit. After a little more than a week, my appetite has really been suppressed and it’s taken a lot less keto-friendly food to sate my hunger. I’m not at all like by buddy Mark Harrison who needs to be reminded to eat at all every couple days when he starts to get headaches and become irritable. All his friends know the panacea to his distress is food: “Mark, have you tried eating today?” No, I’m the antithesis of guys like that. Me, more like: feed me Seymour! It’s really weird. Not only that but with just ~530 calories in once meal with 75% fat, 20% protein, and 5% carbs, I’ve started feeling over-stuffed, like that feeling you get after a real Thanksgiving stuffing. It’s real. I have also heard things like, “man, I was so sick and tired of stuffing down sausage and bacon” from people back in the day on Atkins. And I’m not the only one. “What works for me may not work for you, but what I did was not worry about calories until I hit Ketosis,” Mrdirtyvegas shared with me, “Once I hit Ketosis I’m able to eat 1600kcal a day and not feel hungry between breakfast, lunch and dinner. Previously if I only ate 1600kcal a day, I would feel like I was starving. I was putting back about 2500-3000kcal before keto.” Testify! Maybe the keto diet is the food/nutrition version of making the bad teen you caught smoking cigarettes smoke the whole pack, the entire carton: that’ll show you, piggy! Now I understand why a ketogenic diet and intermittent fasting (IF) go hand-in-hand. I have a fridge filled with bacon and spinach and slow-cooked beef and mayo and blue cheese dressing and cheddar cheese and even alfredo sauce and dozens of organic eggs and it kind of makes me Continue reading >>

Vegetarian Keto Reddit

Vegetarian Keto Reddit

Skip to content Paneer curry with cauliflower rice, stir fry, Shepherd's Pie with cauliflower mash, left over lasagna made with tofu skin, etc. edit subscriptions. Time to put this question to bed and share the biggest vegetarian keto mistake to avoid. I'm a vegetarian who eats no meat at all but does eat dairy and eggs (YUM!). Pls help with low carb vegetarian diet to loosey 70 pounds,no eggs pls..can i eat 5 cheese cubes in breakfast? Rendered by PID 41495 on app-362 at 2017-12-08 06:30:48.492147+00:00 running Get the best of both worlds and put an end to animal cruelty. my subreddits. The Vegetarian Ketogenic Diet is becoming more and more widely used and with it comes the demand of meat-free meals. Thanks for sharing your experience and recipes on a vegan-ketogenic diet. I generally send him to work with leftovers from dinner the night before. Perfect for beginners! ... 50 Easy and Delicious Keto Snacks for Ketogenic Dieters; I was wondering if it would be a good idea to set-up a vegetarian keto sub reddit? Time to put this question to bed and share the biggest vegetarian keto mistake to avoid. ... Vegan Keto Hey all, So I've tried keto a few times, and I've loved it in the past. I am not vegetarian but my fiance is, and he is doing modified keto with me. Keto Pancakes Reddit. The Keto Diet, or Ketogenic Diet is a high-fat, moderate protein, low-carb diet good for weight loss and more. Vegan Keto Experiment : Week one Food, Info, Ratios. ... there is a group on Reddit that you might find valuable for information and support. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. However, you almost cant do vegetarian keto unless you like at least some kinds of vegetables. ... Reddit. Location an Keto Faq Reddit amid the SUV ... Is a ketogenic diet for ve Continue reading >>

The Ketogenic Diet 101: Everything You Need To Know About The Diet That’s Taking The World By Storm.

The Ketogenic Diet 101: Everything You Need To Know About The Diet That’s Taking The World By Storm.

The ketogenic diet is a remarkable way of eating with numerous health benefits. With the ketogenic diet, you switch your body’s preferred source of fuel from carbohydrate to stored fat, which is a cleaner fuel, more healthful fuel, that the body and the brain loves. For some people, this takes more time than others. But at most 6 weeks (if you’ve really been hitting the carbs). By then, if you stick to the diet, you can know, with all absolute certainty, that you are running on fat solely. The Keto Philosophy It is a state in which we switch our body’s prefered source of energy from sugar to fat. Of course, this is what we want to do. We want to burn excess fat off the body and get lean, right? Most people eat a carbohydrate rich diet, consistently spiking insulin and running on glucose. Glucose, in fact, is the preferred source of energy for the body. It’s easy. The body will use whatever is within easy reach—which is why when it’s starving it turns to nutrient rich muscle. It wants that immediate energy glucose gives it. Ketosis happens when we effectively switch our body’s source of energy to our fat stores instead of an instream of glucose by eating a low carbohydrate diet. We can, however, push our body to run on fat and the body thrives on fat. Let me give you the more textbook definition of the ketogenic diet before we move on: The ketogenic diet is a very low carb, high fat, moderate protein diet. Eating a diet this low in carbohydrate pushes your body into a new metabolic framework called “ketosis” – when your body finally makes that switch (which takes about 4 to 6 weeks) to burning fat for energy, it becomes very efficient at burning fat for energy and urns fat into ketones within the liver, which fuels energy to the brain (instead of gluc Continue reading >>

What Happens When You Eat Nothing But Bacon For 30 Days Straight? [interview]

What Happens When You Eat Nothing But Bacon For 30 Days Straight? [interview]

Meet Dan Quibell, the man behind The Bacon Experiment, a 30-day bacon fast (or feast…?). For 30 days straight, Dan consumed nothing but bacon, and the results will shock you! The Bacon Experiment came into my radar through a Facebook group focused on the ketogenic lifestyle. This was all around the time I had just got back on the keto wagon; the timing really couldn’t have been more perfect. While I found the experiment to be a bit extreme, I was intrigued and inspired by the determination displayed and the results achieved. I felt a genuine sense of camaraderie among the folks in his group. It’s a community of like-minded low carb folks that encourage and motivate each other. If you’ve got a Facebook, you’ve got to go check it out! And for those interested in conducting your own bacon experiment, you can download this free PDF walk-through and guidelines to ensure you are on the right track. Recently, I reached out to Dan for an interview to pick his brain about The Bacon Experiment and ketogenic living. He graciously agreed! Thank you so much for taking the time to answer my questions, Dan. Walk me through The Bacon Experiment step-by-step. What were your goals and expectations going into this? Dan: The Bacon Experiment was me eating nothing but bacon for an entire month. Two pounds of bacon, or roughly 30 pieces, every day. The goal here was to get people’s attention using BACON, then try to teach them something about low carb and ketogenic diets and all the benefits that come with it. Cutting out carbs has been life-changing for me, and I wanted others to benefit as well. I expected that even though I was eating 2500 calories a day, an increase of 500 calories a day for me, that I would not gain much weight, I already knew that eating fat and protein doe Continue reading >>

The Ketogenic Diet Now Comes In A Tiny Bottle, But Dietitians Are Skeptical

The Ketogenic Diet Now Comes In A Tiny Bottle, But Dietitians Are Skeptical

HVMN Don’t want to fast to try the ultra-trendy, high-fat, low-carb ketogenic diet? A San Francisco startup thinks you should take a shot of its elixir instead — even though the science behind it is dubious, experts say. The supplement company HVMN (that’s Silicon Valley-shorthand for “human”) unveiled its newest product on Monday: HVMN Ketone, a 2.3-ounce vial of a substance called ketone ester. It’s supposed to almost immediately put you in ketosis, a metabolic state where the body is forced to burn fats instead of carbohydrates. By loading the body with “an ultra-efficient form of fuel,” as the company says, it’s supposed to help you perform better in workouts and think more clearly. But even though HVMN says the drink is “proven to improve athletic performance and recovery,” nutrition experts say it is highly unlikely that a ketone supplement can single-handedly put you in ketosis. They also say there is little evidence that being in ketosis helps athletes. The public won’t get its first taste of it until next month. But registered dietitian Ben Sit is skeptical. “I have not yet found one ketone ester supplement that has been able to successfully put someone into the state of ketosis, no matter what dosage they take,” Sit, president of Evolved Sport and Nutrition, told BuzzFeed News. HVMN, formerly known as Nootrobox, is among a handful of consumer product startups that bill themselves as part of the loosely defined biohacking movement. Backed by tech venture capitalists, these companies, which include Bulletproof Coffee and Soylent, hawk food and supplements to busy, health-conscious people who have a quantify-everything mindset. HVMN, which raised $2 million in 2015 from Andreessen Horowitz (also a BuzzFeed investor), is best-known for Continue reading >>

How To Exercise On A Keto Diet

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 >>

The Fat-fueled Brain: Unnatural Or Advantageous?

The Fat-fueled Brain: Unnatural Or Advantageous?

Disclaimer: First things first. Please note that I am in no way endorsing nutritional ketosis as a supplement to, or a replacement for medication. As you’ll see below, data exploring the potential neuroprotective effects of ketosis are still scarce, and we don’t yet know the side effects of a long-term ketogenic diet. This post talks about the SCIENCE behind ketosis, and is not meant in any way as medical advice. The ketogenic diet is a nutritionist’s nightmare. High in saturated fat and VERY low in carbohydrates, “keto” is adopted by a growing population to paradoxically promote weight loss and mental well-being. Drinking coffee with butter? Eating a block of cream cheese? Little to no fruit? To the uninitiated, keto defies all common sense, inviting skeptics to wave it off as an unnatural “bacon-and-steak” fad diet. Yet versions of the ketogenic diet have been used to successfully treat drug-resistant epilepsy in children since the 1920s – potentially even back in the biblical ages. Emerging evidence from animal models and clinical trials suggest keto may be therapeutically used in many other neurological disorders, including head ache, neurodegenerative diseases, sleep disorders, bipolar disorder, autism and brain cancer. With no apparent side effects. Sound too good to be true? I feel ya! Where are these neuroprotective effects coming from? What’s going on in the brain on a ketogenic diet? Ketosis in a nutshell In essence, a ketogenic diet mimics starvation, allowing the body to go into a metabolic state called ketosis (key-tow-sis). Normally, human bodies are sugar-driven machines: ingested carbohydrates are broken down into glucose, which is mainly transported and used as energy or stored as glycogen in liver and muscle tissue. When deprived of d Continue reading >>

Troubleshoot Diarrhea On A Low Carb, Keto Diet

Troubleshoot Diarrhea On A Low Carb, Keto Diet

When transitioning into a low carb, keto diet, there are some funky things that happen with your digestive tract. As always, the preliminary stages are a time to adjust to your new way of eating. Usually, with a dramatic increase in fat and reduction in carbs, most people will experience a period of loose bowels or diarrhea, which is normal. There are claims that this effect is candida die-off, but I’ve yet to find literature in which that is verified. These symptoms last just a couple of days. For others, this period is lengthened and it can be a little trickier. If you are experiencing diarrhea, you could try the following: 1. Drink more water Many people don’t realize that when you start a low carb, keto diet that your body is flushing water much more rapidly than you have before. When this happens, it’s extremely easy to be dehydrated. Make sure you are drinking enough water to stay hydrated. You will notice that you will go to the bathroom a lot more frequently, but this is also an adjustment period. After a week or so, your body will be used to the increase in water intake and will level off. 2. Consume more electrolytes This goes along with the previous statement. When water is flushed from the body, electrolytes are also excreted through the urine. If the electrolytes aren’t replaced, you could very easily become dehydrated and develop diarrhea, among other things. Some good ways to replenish these electrolytes is to eat avocado, consume salty bone broth daily and if that isn’t cutting it, try taking Lite Salt with your food (this can replace your regular table salt). Drinking bone broth will also contain collagen which could help bulk up stools and aid in the gut-healing process. 3. Add probiotics and fermented foods Probiotics are excellent for bulki Continue reading >>

I Ate The Same Three Meals Every Day For A Month, And Lost 10 Pounds

I Ate The Same Three Meals Every Day For A Month, And Lost 10 Pounds

Let's get your first question out of the way: why? I ate the same three meals every day for a little over a month because it was the only way I, personally, could keep myself on track with the ketogenic diet. So your second question might be, what's the ketogenic diet? The keto (for short) diet is low-key popular — if you haven't heard of it yet, surely someone you know has. You can find countless reddit threads about it, where dieters share recipes and success stories with each other. The diet's main focus is using fat — not carbs — for your body's source of energy. Rather than burning off carbs to keep you going through the day, the keto diet is all about your body running on ketones, which occur naturally when your body burns stored fat. So basically, it's a high-fat, low-carb diet. And when I say low-carb I mean low, like 20 grams or less per day (all 20 grams typically come from vegetables, by the way.) Oh, and there's absolutely no sugar allowed either. Even though keto is a very restrictive diet — there are even some vegetables that are too starchy to eat on a daily basis — nowhere did I ever read that keto meant eating the same thing every day. But for me, a picky eater my whole life, the restrictions of the diet were only made worse by my selective taste. On keto, you can have a really satisfying omelet for breakfast, I didn't. You have so many options for dinner, like turkey meatballs, burgers, steak, or fish, but I didn't. Why? Because I just don't eat those things — I don't like them. So what did I eat? Here it is: I don't like scrambled eggs, and I don't like many vegetables or things you might add to an omelet, so for breakfast I'd have some form of egg whites — either (5 oz.) scrambled, or (2 oz.) hard boiled. If I was eating hard boiled egg 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 >>

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