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Ketosis Do Calories Matter

What Happens If You Eat 5,800 Calories Daily On An Lchf Diet?

What Happens If You Eat 5,800 Calories Daily On An Lchf Diet?

What happens if you “overeat” on an LCHF diet? It’s a common question and here’s one possible answer. The young man Sam Feltham has done a three-week experiment, where he’s been eating enormous amounts of LCHF-food. On average 5794 calories daily of which “only” 10% as carbohydrates (menu). According to over-simplified calorie counting, energy expenditure isn’t affected by what you eat. All excess calories you eat will then lead to weight gain. If this were true Feltham would have gained 16.5 lbs (7.5 kg) during the three weeks, but in reality he only gained 3.5 lbs (1.7 kg). Here’s the explanation: Theory and Reality There’s a difference between calculated energy surplus and real energy surplus. Apparently Feltham didn’t have a large real energy surplus, as he didn’t gain more weight. The most likely explanation to me is that his energy expenditure increased substantially during the experiment. Maybe there are other explanations? Perhaps his body also adapted by not taking up all the nutrients he ate? I’m not surprised by the results. If you starve long term you don’t lose as much weight as simple calorie counting predicts. The body will decrease the metabolic rate. If you overeat you don’t gain that much weight. The body adapts and tries to maintain an appropriate fat mass. Some find it hard to believe in Felthams results and suggest that he’s lying. I don’t think so. There are several previous reports from people who have done similar experiments – stuffed themselves with copious amounts of LCHF-food. Weight gain tends to be small or non-existent, so Feltham’s results seem to be typical. Hormones The above applies as long as the body’s hormonal regulation is balanced. Eating large amounts of bad carbohydrates may interfere with Continue reading >>

7 Reasons You're Not Losing Weight On Keto

7 Reasons You're Not Losing Weight On Keto

There are seven main reasons youre not losing weight on keto, despite your best efforts. Scroll down for details. Youre not actually in ketosis. Ketosis is the state your body is in when it burns fat for fuel instead of carbs. Learn how to tell if youre in ketosis, and why those urine strips arent as telling as you think. Youre eating too much in general. Fat has more calories, gram per gram, than protein or carbs. So you may be eating way more calories than you are used to. Get info on caloric needs as well as the ideal macronutrient ranges on keto. Youre not eating enough. Severely limitingyour calories slows your metabolism, derailing your progress. Youre eating too much protein. The keto diet is a moderate-protein diet, so aim for 20-25 percent of your calories coming from protein. Learn why too much protein can kick you out of ketosis. Youre eating too many carbs. 20-50 g of carbs a day is typical of the keto diet. Get tips on where carbs might be lurking in your meal plan below. Youre intolerant or allergic to something youre eating. The most common food allergies in the US are to milk, eggs, peanuts, tree nuts, wheat, soy, fish and crustacean shellfish. Food allergies and intolerances can cause inflammation which can lead to weight gain. Youre leptin resistant. Leptin resistance is triggered by irregular sleep, stress, overeating, and calorie restriction. Fortunately, you can reset your leptin sensitivity with the below tips. Scroll down to learn how. Despite your best efforts, youre not losing weight on keto. Perhaps youve plateaued or even gained weight. Not an inch lost. Not a pound dropped. Youve keto crashed. Now youre confused. You held so much hope for keto. Now what? You likely heard that a high-fat, low-carb keto diet can melt fat. Because it contains v Continue reading >>

Nutritional Ketosis: Do Calories Matter?

Nutritional Ketosis: Do Calories Matter?

One of the main questions I had regarding nutritional ketosis is regarding the potential for weight gain despite rigid adherence to the high fat, low carb, and moderate protein model recommended by Volek and Phinney. In my reading of both of their books, they write frequently of how nutritional ketosis promotes fat burning and subsequently weight loss and body recomposition, and the benefits of ketoadaptation for athletes. But they never really satisfactorily answer the question of whether or not you can actually gain weight from nutritional ketosis and exactly how important overall caloric intake is in weight loss vs weight gain. I tried to do some research online but I didn’t really find much information out there, so I figured I’d try to ask some people that are well respected in the field. I posed this question to Robb Wolf on his website and this was his response: “I think we will see some studies looking at exactly that out of NUSI.” When I asked Jimmy Moore, this was his response: “The calorie people say over consuming them will lead to weight gain. But none of those studies examined someone with adequate levels of blood ketones (not measured) and how it impacts their weight.” And this was the Caveman Doctor, Colin Champ’s (wonderful podcast btw) thoughtful response to my question: “Based on the calorie in/out, etc. you will. I personally have tried to gain weight on it and have been unable to. Perhaps I am not eating enough calories or something else is going on (whether digestion, hormonal, or unable to reach that caloric threshold). That being said, I have self experimented with extremely high caloric intake. I think it is likely individualized because I have definitely put weight on with lower calories on a higher carb diet. Clearly this is th Continue reading >>

Calories Or Carbohydrates – Which Ones Really Matter?

Calories Or Carbohydrates – Which Ones Really Matter?

Introduction For most of the people who are trying or following a low-carbohydrate approach to fat loss or to health improvements, it is clear from the very beginning that one of the most important things that they need to know is the amount of carbohydrates they ingest. It is nice to know that you don’t really have to focus on calories, which is the main preoccupation of the rest of the diets. Carbohydrates are the ones that really matter here. How many calories? Many people who begin or consider following this approach to fat loss are very confused and many keto-dieters are doing it the wrong way and then they say it doesn’t work. The idea behind a ketogenic approach is that you can eat as much as you want (calorically speaking) if you stick within the limits of your macros. This means that you have to go at least 60% fat from the total calories, 20-35% protein, and 5-10% carbohydrates. Let’s be more specific. If one day of your ketogenic lifestyle you eat 2,500kcals, 60% of them have to come from fat, 20-35% of them have to come from protein while 5-10% have to come from carbohydrates. That’s it. I’ve noticed that for many people the best would be to go 70-80% fat, 15-25% protein, while 5-10% should be carbohydrates. It doesn’t matter if you consume 1,500kcals, 2,500kcals or 5,000kcals as long as you stick within these macronutrient values. Net or Total Carbs? In ketogenic diets the limitation is put on the amount of carbohydrates you ingest daily. Those 5-10% of carbohydrates should be somewhere between 20-50g of total carbohydrates so that you are in ketosis. This range of 20-50g is only a narrow window because some people can easily eat 70-100g of carbs per day and still remain in the fat burning metabolism. On the lower end, 95% (rough estimate) of th Continue reading >>

Keto Q&a: Do Calories Matter?, Keto Vs. Fat-adapted, Should You Fast, Exogenous Ketones, Vegetarian Keto, And More! — #008

Keto Q&a: Do Calories Matter?, Keto Vs. Fat-adapted, Should You Fast, Exogenous Ketones, Vegetarian Keto, And More! — #008

I’m taking your listener questions and rolling with them for another episode of Keto Q&A! This episode’s questions are some of the most common, yet most confusing ones out there in the keto community including calories, fasting, exogenous ketone use, and what it means to be fat-adapted. TOPICS: Keto while vegetarian or vegan Veggies and dairy on a keto diet The difference between keto and fat-adaptation Do calories matter with a ketogenic diet and adding more fat to your plate? Should you fast? My fasting experiment and story Nut consumption on a keto diet Exogenous ketone use IMPORTANT LINKS: Continue reading >>

Should I Count Calories On A Ketogenic Diet?

Should I Count Calories On A Ketogenic Diet?

Calorie counting is a great tool for people to use to get a rough idea of caloric intakes, as well as a way to pinpoint mistakes they might have made if they hit a plateau. You might have been told that counting calories is not needed on a ketogenic diet because it causes more weight loss than other diets. That’s not exactly true. Would you be burning more calories than a low fat diet? Most likely, but that’s because of your protein intake. What about high carb vs. low carb? The truth is, there are no studies that properly show a fat loss advantage between low carb and high carb diets. There’s been over 20 long-term studies done in the last 50 years trying to give a solid conclusion on this, but all of the results have been the same: there is no significant difference in weight loss between a low carb and high carb diet. [1][2][3] The Ketogenic Diet and How This Ties In The thing about a ketogenic diet is if you tell people to eat as much as they want, they will tend to eat slightly less than other diets. Naturally, you will eat less if you’re eating food that can satiate you easier. You will have more fullness from vegetables, satiety from protein, feel fuller for longer from the fat, and endure higher levels of thermogenesis from unprocessed foods. So what does that all mean? In a nutshell, it means that you will eat less food, and therefore less calories. Your body can dig into your fat stores, since you’re naturally restricting calories, and you’ll lose weight. With high carb diets, usually with a good amount of processed foods, you will see swings in blood glucose. This makes it easy for people to give in to cravings, and succumb to the “carb addiction” created from serotonin and dopamine. There are no magical metabolic advantages to a ketogenic die Continue reading >>

What Should I Eat For Weight Loss?

What Should I Eat For Weight Loss?

Your bodyweight depends on your total caloric intake more than on your macronutrient ratios (how many of your calories come from carbohydrates, proteins, fats, and alcohol). Increased caloric intake as an independent variable is more than sufficient to explain the current obesity epidemic,[1] without the need to find a scapegoat, such as high-fructose corn syrup.[2] A trial in a controlled setting (a metabolic ward) compared several isocaloric diets composed of 15% protein, 15-85% carbohydrate, and 0-70% fat. It concluded that caloric restriction, not macronutrient ratios, determined weight loss.[3] Comparing low- and high-carbohydrate diets over 6 weeks[4] and 12 weeks[5] led to the same conclusion, as did comparing a low-fat/high-protein diet with a high-fat/standard-protein diet.[6] Another trial in a metabolic ward noted that, in healthy individuals overeating for 8 weeks, caloric intake alone accounted for the increase in body fat. However, caloric expenditure, total weight, and lean mass increased with protein as a percentage of caloric intake.[7] In contrast, a previous study on the impact of protein on weight loss had noted that women lost as much weight on a high-protein diet as on a high-carb diet, but that subjects with high triglycerides lost more fat on the high-protein diet.[8] In people suffering from hyperinsulinemia,[9][10][11] insulin resistance,[12] or type-2 diabetes,[13][14][15][16] the results are mostly the same: Caloric restriction, not macronutrient ratios, leads to weight loss. Two studies noted, however, that lean mass was better preserved in women (but not men) on a high-protein diet,[10][16] and one study did find a greater weight loss (nearly entirely from fat) in the high-protein group (men and women).[11] In conclusion, losing weight requ Continue reading >>

7-day Ketogenic Diet Menu And Comprehensive Food List | Everyday Health

7-day Ketogenic Diet Menu And Comprehensive Food List | Everyday Health

On the keto diet, you'll need to drastically cut your carbs, prioritizing protein, nonstarchy veggies, and healthy fats instead. Darren Muir/Stocksy; Getty Images; Marti San/Stocksy If youre looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe youve heard the phrase before its a huge diet buzzword but arent sure what it means. Heres a primer: The ketogenic diet is an eating plan that drives your body into ketosis , a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattinson, RDN , who is based in Austin, Texas. When youre eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat , with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet think doctor-supervised, only when medically recommended diets of 600 to 800 total calories. The Potential Benefits and Risks of the Keto Diet Does the Ketogenic Diet Work for Type 2 Diabetes? In terms of weight loss, you may be interested in trying the ketogenic diet because youve heard that it can make a big impact right away. And thats true. Ketogenic diets will cause you to lose weight within the first week, says Mattinson. She explains that your body will first use up all of its glycogen stores (the storage form of carbohydrate). With depleted glycogen, youll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially. But the keto diet can be effective over time.One reviewsuggested the keto diet can spur fat los Continue reading >>

8 Most Common Keto Mistakes - Carb Manager

8 Most Common Keto Mistakes - Carb Manager

Everyone knows that carb consumption must be kept to a minimum on the ketogenic diet. But just giving up bread, pasta, and sweets does not mean you are following the low carb, high fat diet correctly. If you arent getting the results you hoped for, theres a good chance that you have fallen victim to a few common keto mistakes. In this article, well go over the most common misconceptions on keto and how you can fix them. People often not eat enough fat when they start keto because our society has been conditioned to believe that fats will make you fat. Since youre limiting carb intake on keto, its important that youre replacing those calories with calories from fats. If you arent getting enough calories, it can impair your hormone function and metabolism in the long term[ * ]. Youll also feel more lethargic because you arent providing your body with enough micro and macronutrients. In addition, your body needs increased dietary fat to prime your metabolism to burn fats as a main source of energy, also known as ketosis. If youre a beginner to keto, youll need to consume more fats than experienced keto-ers as this will help your body get used to using ketones as a new fuel source. Eating enough fats is half the battle. The other half is eating the right types of fats. All fats are not created equal and because fats are the foundation of the ketogenic diet, its crucial that youre consuming the right fat sources. Animal fats, preferably from pastured or grass-fed animals Staying hydrated should be a top priority no matter what diet you are following. But when your body is adjusting to burning fats for fuel, water intake should be increased. This is because carbohydrates are responsible for storing water in the body. When you limit your carb intake, water is excreted along w Continue reading >>

The Calorie Conundrum: Do Calories Matter In Ketogenic Diet?

The Calorie Conundrum: Do Calories Matter In Ketogenic Diet?

Do counting calories matter in Ketogenic Diet? When people think of calorie counting, they cringe. And, while all of us wish we could eat whatever we want without gaining weight. For most of us this is simply not reality and not how it works. While there are some people who can eat what they want and not gain weight. Most of us have to watch our diet closely and pay close attention to the food we consume. Counting calories is one way people have decided to take charge of their fitness and lead a healthier lifestyle. Along with counting calories, they may decide to go on a low-carb diet in an effort to lose weight. There may be some confusion about calorie counting and what it actually entails and how it can benefit you. Also, whether it is necessary when you are on a low-carb diet. To figure out the answer to this question, it is important to understand what each entails and their purposes. The Idea Behind Counting Calories The reason why people count calories is the simple concept of calories in and calories out. The goal is to burn more than you eat so to create a calorie deficit that results in either weight loss or healthy weight management. Typically, tracking calorie intake and being mindful of physical activity you are performing. This is key to maintaining a healthy weight and staving off obesity that cause serious health problems. The calorie formula takes into account your height, weight, activity levels and age in order to determine the correct number for you. For those who workout every day can eat much more food and still lose weight. While those who are sedentary will have to lower their daily intake. What Is A Keto Diet A Keto diet is an eating plan that changes the dieter’s metabolism from glucose to Ketone bodies. It depends on an almost complete rest Continue reading >>

Does Fasting Help Lose Weight? What Have People Experienced Trying This? What Are The Pros And Cons?

Does Fasting Help Lose Weight? What Have People Experienced Trying This? What Are The Pros And Cons?

tldr; It can help with dietary adherence in some folks and probably help them manage or at least learn about hunger sensations. It’s not for everybody though, you should probably experiment with different variations of it and consider it after making some key basic nutritional adjustments. It doesn’t suit everyone’s lifestyle but it might suit yours. It can only create fat loss the same way any other eating strategy does, via an energy deficit. One I think it's first necessary to recognize that the majority of us naturally fast 12-14 hours per day already during our sleep. Then we need to establish some ground rules about Intermittent Fasting as there are numerous methods. Probably others… Which type of IF are we talking about here? Second, IF has become all the rage recently because it has some good evidence pointing in the direction of fat loss in particular. However, it’s important to keep in mind that there is actually very little research in this field (no one wants to fund not eating). It has never really been shown to be any more effective for fat loss (AKA weight loss) than simple caloric restriction when calories are accounted for directly (i.e. not personal recall, which is always inaccurate). Which makes perfect sense from a physiological stand point because you can’t defy the laws of physics just by eating only at a certain time. When IF does seem more effective for fat loss it’s probably just because it creates a calorie restriction in certain people and frankly people who don’t have success with a strategy just don’t rave about it as much as people who do. A colleague, Dr. John Berardi, wrote a great (and free) book on the subject a few years back. Based on his experience and did an little experiment on himself utilizing blood work. You c Continue reading >>

Do Calories Matter On A Keto Diet?

Do Calories Matter On A Keto Diet?

Posted by Patronus Medical on Dec 6, 2018 3:09:56 PM The ketogenic diet first gained fame through its effectiveness for weight loss. The high-fat, low-carb diet promotes nutritional ketosisa normal metabolic state marked by moderate levels of ketones in the blood. The idea with carb restriction in terms of weight loss is that it prompts the release of body fat to be burned or converted to ketones for energy (extra dietary fat also contributes to ketone production). For decades, much of dieting focused on counting caloric intake. But not keto. Lets explore why you should be paying more attention to the types of food consumed instead of that little number on the back of a nutrition label. The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula: weight gain = energy (calories) in - energy (calories) out This traditional viewpoint argues that the food eaten is unimportanta calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake. The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fatthis is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet. Another study compared the effects of three diets differing in macronutrient (carb, fat, pr Continue reading >>

Keto Calculator

Keto Calculator

You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !! The Right Macros I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday. The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis. How To Use This Calculator 1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week. Continue reading >>

If You Have Fasted For 24 Hours Will Eating A Ketogenic Diet Lower Your Rates Of Ketosis By Using The Proteins For Energy Instead Of Fat If You Are Not Keto-adapted?

If You Have Fasted For 24 Hours Will Eating A Ketogenic Diet Lower Your Rates Of Ketosis By Using The Proteins For Energy Instead Of Fat If You Are Not Keto-adapted?

One does NOT burn protein. Protein becomes amino acids which become glucose and it is glucose that competes with the burning of fat. All digested food including the amino acids from digested protein pass through the liver before reaching general circulation. Roughly half of them are metabolized in the liver and converted into glucose. Depending on how much is consumed this may be enough to break ketosis. (The commonly recommended 1.5 grams per kg of body mass is 120 grams for an 80 kg human. That alone becomes 60 grams of glucose which exceeds the commonly recommended 50 grams total when initiating ketosis. ) Even after a fast, one can break ketosis and this is why a ketogenic diet must not include macro levels of protein. For both the novice who might gain one pound of muscle per week and the pro who might plateau at one pound per month, one only needs 20–30 grams of protein beyond the RDA. For most that means 50–70 grams total. If one breaks ketosis and begins to require glucose the body will cannibalize muscle for those amino acids to convert into glucose. It is that damage which must be repaired after the next protein meal and which people try to prevent with still larger protein input. That just feeds the fire until one either saturates the small intestine’s ability to absorb protein (only a 15 gram serving for whey) or saturates the ability of muscle satellite cells to generate muscle nuclei to build new tissue. Better to build muscle slowly in ketosis and not be destroying it between meals. Continue reading >>

Low Carb And Keto Misconception #3: No Need To Count Calories

Low Carb And Keto Misconception #3: No Need To Count Calories

Why count calories Have you ever seen one of those testimonials which claims “I have lost 100 pounds on keto, I ate as much as I wanted. Never had to count calories!”. Most likely the person who said that was male, young and athletic. Calories do count, even if you are eating the right kind of calories (mostly fat!), especially if you are a woman over 40. Why is it very difficult for a woman to lose weight on keto when not counting calories? First of all a woman’s metabolism is subject to hormonal fluctuations, which influence hunger and water retention. A woman’s metabolism can have been wrecked by constant starvation diets and binges. As a woman ages metabolism changes. You might not be insulin resistant when you are 25, but by 45 things can drastically change. When eating a ketogenic diet appetite is naturally suppressed, so the general rule is to eat until satisfied but not full. That is considered a general rule and should be good enough to control the amount of food you are eating. What is the problem with this model? Women suffer from “hormonal hunger” which fluctuates up and down with the cycle and make it very difficult to determine a true satiety point. Many people suffer from leptin resistance. Leptin is the hormone which signals satiety to the brain. Being leptin resistant means you never feel satisfied. Women especially tend to succumb to nervous eating. When under stress it easy to reach for a treat, even a keto treat, and accumulate calories and macros. many people, because of years of yo-yo dieting, and bingeing are out of touch with a healthy feeling of fullness. So if you are not having the desired results on a keto diet, or are having problems getting into ketosis, you might be eating too many calories. What to do about it That is why it i Continue reading >>

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