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Ketosis Meal Plan

Diet 911: Ketosis For Dummies

Diet 911: Ketosis For Dummies

Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>

I Tried The Ketogenic Diet For 30 Days. Here's What Happened

I Tried The Ketogenic Diet For 30 Days. Here's What Happened

As a dietitian, my patients ask about a wide variety of diets. One plan has dominated the inquiries lately: the ketogenic diet. Since I’ve never put a patient on a diet I haven’t tried myself, I knew I needed to experience it personally. I dove in for 30 days with two carb-loving feet — and a combination of trepidation and motivation. Here’s how it went: Saying goodbye to carbs and making fat a way of life The ketogenic diet allows about 70 to 80 percent fat, about 5 percent carbohydrates (which equates to about 25 digestible, or net carbs, which are calculated by subtracting fiber from total carbohydrates), and moderate amounts of protein. Courtesy of Kristin Kirkpatrick I recently wrote about a cancer specialist who not only adheres to the diet himself, but also feels it’s the right plan for the prevention, and perhaps even treatment of disease. I detailed his keto dietary practices in an earlier article. Hard start During week one, it was the drastic cut of carbohydrates that left me really hungry. I soon realized keeping carbohydrates under 25 net carbs meant eating no “traditional” carbs at all. My tiny amount was being filled from non-carbohydrate sources, like: tree nuts — 2 grams for ½ cup of macadamia nuts vegetables —4 grams for a cup of broccoli my daily snack of pure coconut chips, 5 grams for a 1-ounce serving Breakfast consisted of eggs, but not too many egg whites since that would increase my protein too much. I snacked a lot on dried cheese — particularly useful when traveling — and nuts. Lunch comprised of salads with lots of dressing and avocado. Dinner was often wild salmon with broccoli, kale, or spinach — usually roasted to factor in any missing fat I needed for the day. As for dessert, forget about it, unless I was up for a Continue reading >>

How I Lost 16lbs In 1 Month By Doing The 28 Day Keto Challenge…

How I Lost 16lbs In 1 Month By Doing The 28 Day Keto Challenge…

16lb weight loss in 28 days… How did I do it? This is the most dramatic weight loss i’ve experienced to date (and i’ve been in this game for 10 years!). I set myself a goal to lose as much weight as possible in just 1 month! I was kind of hoping to lose 6-8 lbs, but I actually ended up losing 16lbs (high five!). In my opinion one of the best and quickest ways to lose weight is to do a ‘ketogenic diet’. In this post I’m going to show you how I achieved a rapid weight loss, by giving away my secrets and sharing tips so you too can shed some serious pounds of body fat. After all who doesn’t want to lose a bit of timber from their love handles? I’ve also put together a Video Vlog so you can see the ups, downs, pro’s, con’s and gain further insight into my experience with a ketogenic diet plan. You’ll also get the opportunity to complete the 28 Day Keto Challenge yourself. Let’s see if you can beat 16lbs! I know people who’ve lost upto 20lbs following this exact plan. Firstly though i’d recommend getting clued up by reading the content below – there’s some serious knowledge bombs that you don’t want to miss before diving into your own 28 Day Keto Challenge… What is ketosis? Ketosis is a metabolic process that occurs when the body does not have enough glucose for energy (1). When fasting or removing carbohydrates from the diet, your body undergoes hormonal changes that stimulate the release of fat from your fat cells, where it is transported to the liver and made into ketones, which are then used for energy (2). In much simpler terms, ketosis forces your body to use fat for energy. This is also known as training your body to become fat adapted (3) – meaning the body becomes super efficient at utilising fats for fuel. Ketosis and weight lo Continue reading >>

Ketogenic Menus & Meal Plans

Ketogenic Menus & Meal Plans

A ketogenic diet is a very low-carb diet with a moderate amount of protein and high amounts of fat. The term "ketogenic" refers to the fact that this diet induce ketosis, a state in which your body uses fat and ketones, a byproduct of fat burning, as its primary source of fuel. Ketosis should not be confused with ketoacidosis, a life-threatening complication of type 1 diabetes. A ketogenic diet helps suppress your appetite and encourage fat burning, which can help you lose weight without starving, as shown in a study published in January 2008 of the "American Journal of Clinical Nutrition." Video of the Day A ketogenic diet provides less than 50 g of carbohydrates a day. For example, the induction phase of the Atkins diet and the first steps of the South Beach diet are ketogenic. Ketogenic diets not only help for weight loss, but they have also been used for the treatment of epilepsy for over 80 years, according to the Epilepsy Foundation. Researchers at Boston College are investigating the effect of ketogenic diets for the treatment of malignant brain cancer, as published in the February 2007 issue of "Nutrition & Metabolism." It is important to be aware that people going on a ketogenic diet may experience fatigue, headaches, dizziness or constipation in the first two weeks while their bodies adjust. Consult your doctor before going on a ketogenic plan, especially if taking medications. For breakfast, choose non-starchy vegetables, providing up to 15 g of carbohydrates, a protein and some fat. Have cheesy scrambled eggs with 2 to 4 eggs with onions, mushrooms and spinach cooked in plenty of olive oil and topped with 1 to 2 oz. of cheddar cheese, or 2 eggs served with sausages and bacon, along with a roasted tomato drizzled with olive oil. Or roll slices of smoked salmo Continue reading >>

My Paleo Ketogenic Experiment And Meal Plan

My Paleo Ketogenic Experiment And Meal Plan

I’m in my second day of very low carb, moderate protein, very high fat eating. I’m trying to make my way into nutritional ketosis. Why I’m Doing It First of all, for more info on what nutritional ketosis is, go here. You can make fun of me for jumping on the Jimmy Moore ketogenic bandwagon, but it’s in the name of science. I’m thinking about writing an ebook on the topic, so I’ll need to know it inside and out. This is a good motivator to research it. I’ve wanted to try doing nutritional ketosis for years, as I mentioned in my “What Does A Paleo Ketogenic Diet Look Like?” post, but I thought my climbing might suffer. But now that I’m on a self-imposed 2-month hiatus from climbing, I’m ready to try it. I’m already feeling the low-carb suck-fest I was dreading. I didn’t sleep at all last night and I feel hungry and weak. Hopefully this’ll only last a few days because I’m still planning on working out hard a few times a week. Let’s be real: I’m not just doing this for science. I’m a vain person and I want to see how lean I can get. I’m hoping it might make me stronger, too. I’d love it if it helped with some of the health things I’ve been working on. But I’m curious to see if it’ll actually make me weaker and more tired, worse at recovering from workouts, and bitchy like I think it might. I want to see what it will do, good or bad. How Long I’ll Do This Experiment I’m going to commit to trying to be in nutritional ketosis for the next month. If I like it, I might keep doing it. And if I don’t like it, there’s a chance I’ll give up in 3 days, at which point I’ll let you know and you can chide me for being a worthless failure. But Thanksgiving and Christmas are coming! you might be saying to yourself in exasperation. Continue reading >>

Be Rapid Tips

Be Rapid Tips

To help you make the most of your rapid weight loss, the team at BE Fit food have put together some special tips. Would you mind letting us know if there’s something we should add to this, thanks! Most of our customers lose 2 to 12 kg in the first 2 weeks! BE RAPID is a ketogenic diet This means your body will be only using fat to fuel it. To change over to this kind of metabolism takes most people about 3 days of eating BE Fit Food. For these first 3 days you may intermittently experience hunger, fuzzy headedness, sweatiness, irritability and lethargy. (You’ll be a bit “hangry” perhaps.) This will then decrease, and you are likely to feel energetic and really keen to exercise, which you can do. But, remember you must keep to the diet strictly or the symptoms of the first 3 days will return. You might like to test for ketones daily to keep you on track. Do not vary the diet in any way If you do, you will get too hungry, not lose as much weight, lose weight more slowly and potentially not get enough nutrients. eg you might think you could replace the breakfast pods with Greek yoghurt, but if you did this you would not get enough protein (as BE Fit Food Breakfast Pods have added protein), or too many carbs, among other issues. In other words, the science behind the BE Fit Food diet requires you do not alter the diet in any way. No alcohol, no chocolate and no milky coffees. These have too many calories and carbs and will probably make you hungry afterwards and more hungry for around 24 hours. Ok, you can have a splash of milk in your coffee, but just once per day. Do not alter the diet for exercising. Do not skip meals or snacks (even though you might not be hungry). Skipping meals will mean you will get very hungry later in the day or straight after your next mea Continue reading >>

7-day Ketogenic Diet Meal Plan For Weight Loss

7-day Ketogenic Diet Meal Plan For Weight Loss

I’ve got a confession to make. I used to hate cooking meals while being on a diet. …Doing all this work and getting bland, tasteless food in return? Yuck! When I first discovered a ketogenic diet, I was mesmerized. Wait, you can eat all that tasty bacon every day and lose weight? Where do I sign up? The important thing for me was that I started enjoying cooking again and, in the process, created this 7-day ketogenic diet meal plan to lose weight. It is dead simple to make, and it won’t break your bank. No worries, we will test your keto cooking skills later. This week, it is all about starting out with ketogenic foods, forgetting about a carb diet, and reaching ketosis fast! This keto plan will get you there. It took me 4 days to get into ketosis with this diet plan, and let me tell you, once I got there, my food cravings and stress eating went away, my energy levels are in all time high, and here is the cherry on top of the regular cherry on a sundae, I started losing weight fast. It might take you longer to get into ketosis, but this ketogenic diet plan will definitely put you on the right track. Let me start with my keto shopping list that you can use at any supermarket. I usually go to Kroger, but all of these keto friendly foods can be purchased at your local grocery store. No fancy items on the list. Just the basics to get into ketosis and minimize keto flu. When I first went to the store to shop for keto friendly foods, I spent 2 hours going from aisle to aisle and reading all nutritional labels. I quickly realized that there are not that many foods out there to fit my new ketogenic diet meal plan. I don’t want you to spend 2 hours at the store, but what I want you to do is to look at foods that you usually eat, and try to find keto friendly equivalents f Continue reading >>

The Basic Keto Diet Plan – 30 Best Practices For Losing Weight + Scaring Away Cancer

The Basic Keto Diet Plan – 30 Best Practices For Losing Weight + Scaring Away Cancer

A basic Keto Diet plan can be found in Why We Get Fat by Gary Taubes, but I’ll summarize it for you here. I’m also going to note that I consider this a diet for your induction period, as I’ve always added berries and other no-no’s in after a couple of weeks with no bad effects. Your stomach shrinks so much that suddenly a couple strawberries is like eating a seven layer chocolate cake. If this is your first time hearing about the keto diet, learn more about it here. Rules of a basic keto diet plan: 20 net carbohydrates per day (that’s the total carbs minus fiber) Eat meats and dairy that are 1-2 carbs are less (most meats have zero) Eat vegetables that are 5 or less Eat them baked, fried, boiled, stir-fried, sauteed, roasted or microwaved. No sugars (simple carbohydrates) – white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit. No starches (complex carbohydrates) – grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips. Meats on a basic keto diet plan: Meat: Beef, steak, hamburger, pork , ham, bacon, lamb, veal, etc. Processed meats are OK too (like hot dogs and and sausage) but try to buy the organic stuff so that you’re not packing your body full of preservatives and other yucky things. Also look out for corn syrup on the labels which is a common gross additive. Poultry: Chicken, turkey, duck, or other fowl. Fish and Shellfish: Tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, crab legs and lobster. Basically anything that isn’t f Continue reading >>

What Is A Ketogenic Diet?

What Is A Ketogenic Diet?

Alright, here’s what the ketogenic diet (often referred to as “keto”) is and the basics of how to follow it. What is the ketogenic diet? For those who don’t know the ketogenic diet is a low-carb, high fat diet (LCHF) with many health benefits. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Benefits: Ketogenic diets generally cause massive reductions in blood sugar and insulin levels. This, along with the increased level of ketones provide the numerous cited health benefits. Ketogenic benefits include: Fighting diabetes Epilepsy control Alzheimer’s disease Certain cancers Cognitive performance High blood pressure control Satiety Weight/fat loss Reduced cholesterol levels The most obvious and commonly cited benefits is the decreased insulin levels. This is why fasting becomes a great solution to people’s type 2 diabetes, cushing’s disease and many other metabolic diseases. Fasting as well as the ketogenic diet increases insulin sensitivity, improves insulin resistance and allows your body to use the hormone insulin more effectively (which is important for fat loss). There are also four different classifications of the ketogenic diet. The standard ketogenic diet is accepted as reducing your carbohydrates intake to 5% carbs, with just enough protein (20%, let’s say) and the rest coming from fats. Inflammation is the root cause of so many of our ailments, which lower insulin levels decrease. Energy use: The basic principle around ketogenic diets is that our bodies first port of call f Continue reading >>

The Low-carb, High-fat Diet That's Sweeping The Nation

The Low-carb, High-fat Diet That's Sweeping The Nation

It took a while, but by now most of us know that fat is not the enemy, that there are certain kinds of fat that can actually help your heart, and that it need not be obliterated from your diet if you’re trying to lose weight. In fact, for some people, fat is actually the superhero of their diet—and chowing down on olive oil, butter, and heavy cream is the key to watching the scale dive lower and lower, without feeling hungry or deprived. But can a diet heavy on the heavy cream turn out to be not unsafe—and maybe even good for you? We consulted top-shelf, unbiased sources that specialize in diet and nutrition, and were surprised to find that the answer is a resounding yes. First, the basics about the diet. It’s called a ketogenic diet, one that’s heavy on fat, moderate in protein, and extremely light in carbohydrates (typically less than 50g a day). The way it works involves a neat little trick of your body’s own biology, says Charles Passler, a nutritionist in New York City, who works with many of the top models you see sashaying down the runways at fashion week. (Bella Hadid is among his clients, as are many of the Victoria’s Secret models, including Adriana Lima.) The body typically burns carbohydrates—aka glucose—for fuel. But if you give your body little to no carbohydrates, it will go into ketosis. This is a state in which fat stores in the body are broken down into ketones, which then fuel the muscles and brain. If that sounds a bit odd, it’s not, says Passler. “The human body is designed to be able to handle times of food scarcity,” says Passler. “The trouble is, we currently have access to food 24/7, but our physiology hasn’t caught up with that yet. Say you have breakfast at 8 a.m., and then it's 1 p.m. and you think you're starving, Continue reading >>

This Is Your 7-day Ketogenic Diet Meal Plan

This Is Your 7-day Ketogenic Diet Meal Plan

Exactly what to eat for breakfast, lunch and dinner, if you’re considering the low carb, high fat diet. The Keto Diet is a low carb, higher fat diet. In short: it transitions your body to burning stored body fat instead of relying on carbohydrates as its preferred source of energy. To make this transition, you need to dramatically decrease your carb intake to below 50g per day – with some people going as low as 20-30g of carbs per day. This allows your body to draw from stored fat for energy, resulting in a metabolic state known as ketosis. Health benefits include: a reduction in excess body fat, helping build lean muscle mass, enhanced energy and optimal mental clarity. At its core, the keto diet is made up of high-quality proteins, plenty of seasonal vegetables and healthy fats. You’ll need to cut out sugar, starchy carbohydrates and gluten. What are the cons? The transition process can be hard, especially when moving away from a diet that is normally carbohydrate heavy. This can sometimes bring on flu-like symptoms for a couple of days – ‘keto flu’ is a thing! You can also experience a reduction in energy. However, if you persist you’ll quickly transition through this stage and come out the other side bursting with energy! Below is an example of a 7-day meal plan. Day 1: Breakfast: Poached eggs, sautéed greens cooked in coconut oil Lunch: Grilled chicken served with a seasonal salad Dinner: Baked salmon with a nut crust served with baked cauliflower Day 2: Breakfast: Smoked salmon served with leafy greens and smashed avocado Lunch: Low carb Thai beef salad served with tamari dressing Dinner: Butter chicken with cauliflower rice Day 3: Breakfast: Omelette served with mushrooms and spinach cooked in coconut oil Lunch: Line caught tuna served with heirloo Continue reading >>

What Is Ketosis And The Ketogenic Diet?

What Is Ketosis And The Ketogenic Diet?

Eating Keto 101 Ketosis is a metabolic state where your liver produces raised levels of "ketones" through healthy fats. Typically, glucose is the primary fuel source of the body and brain, but it can be replaced by these ketones. In this state of ketosis, your body optimizes fat as fuel and can lead to many health benefits. Because the fat is coming from high quality sources, it also leads to improved lipid labs (triglycerides, LDL, HDL, and more). Although fasting is the quickest way to get to ketosis - it's certainly not sustainable. Instead, followers of the keto diet find a balance of what to eat (and when) to keep their body constantly producing ketones. This lifestyle - the ketogenic diet - is a balance of losing weight and performing efficiently. A strict ketogenic diet is not for everyone. We recommend consulting with a doctor to make sure this restriction is for you. The Keto Plan Though there are various definitions of a Keto diet, the general guidelines are as follows: Very low carb intake Medium level of protein High levels of high quality fat as a major fuel source At Factor 75, we have our own Nutritional Philosophy, based on cutting edge research and feedback from our advisory board. Though we aren't strictly Keto, we do provide some excellent Keto meals options. Though we aren't strictly Keto, we do provide some excellent Keto meal options. At Factor 75, the definition of Keto that guides us in creating our Keto meals is: High Quality Fats 60 - 80% Carbs at or under 20g of carbs Protein 20 - 35% Low Glycemic Carbs 5 - 15% Less than 20 grams of net carbs per meal This ratio - and no added sugars - burns fat. Keto Benefits Research has shown that adherence to a Ketogenic diet can: A few of Factor 75's favorite Ketogenic foods: Explore Other Healthy Eating Continue reading >>

Keto Meal Plan Example

Keto Meal Plan Example

Several months after creating this post I came up with a real cheat-style Keto Fat Bomb Shake. It’s so good that it feels like cheating but it’s got over 70% of its calories from fat. It’s really good! So after you’re done reading this post, check it out. See our Keto Food List and our Ketosis blog post. Beginner Keto Meal Plan Example Here’s a day in the life (snapshot) of what eating keto looks like. At the time of writing this, I’m a 36 year old, healthy, active male. When you first understand what the Keto Diet is the next thought is: “How do I get that much fat in my diet?” Hopefully this post will help you understand how you can create a super simple keto meal plan for yourself. If you need to read more on “what is the Keto diet” read this. Monitoring Caloric Intake When I Wake Up First thing after waking up I’ll take Magnesium (Natural Calm). Why Magnesium? Magnesium is essential in the body. One thing it helps in is regulating blood glucose (which is important). Magnesium deficiency is fairly common among people who “eat keto” too. This is due to the fact the ketogenic diet has a diuretic impact on the body. With this in mind I consume two servings (morning & night) as recommended. This spread is to ensure my body is absorbing what it needs. Then it’s on to some herbal tea, MCT Oil and Coconut Butter. The tea is just a good delivery system for the MCT Oil and Coconut Butter. And… I don’t drink coffee. Time for Breakfast Breakfast is really simple: 3 eggs, 6 pieces of Bacon and half an Avocado. Don’t be afraid to spice it up (with seasoning)… and get creative with your eggs. Pre-Gym Drink Down a serving of KetoCaNa before you head out to the gym (great source of Ketones). KetoCaNa can result in significant decreases in oxygen d Continue reading >>

Ketogenic Diet Meal Planning Strategies

Ketogenic Diet Meal Planning Strategies

Ketogenic Diet Meal Planning Strategies As a clinician, I believe everyone on the planet would benefit from a cyclic ketogenic diet. This means that the body uses ketone bodies as its primary fuel source a majority of the time. To get into and maintain ketosis you eat a low-carb diet with only moderate amounts of protein and high amounts of good fats. Discover ketogenic meal planning strategies in this article. There is a growing segment of the natural health movement that endorses the ketogenic diet as the best nutritional approach. The biggest challenge people have is navigating how to set up meals to maintain ketosis. When meal planning on a ketogenic diet you will take into account your unique metabolism. Some people do great with intermittent fasting where they go 16-18 hours without a calorie source. Other individuals who have adrenal fatigue may need to eat every 4 hours or so to maintain stable blood sugar and elevate ketones appropriately. What Do You Eat For Breakfast? The first question should be whether or not you actually want to eat breakfast. Personally, I am not hungry and water fast through breakfast. I typically will drink about a half a gallon of water before 12pm. If you are a coffee drinker, I recommend using an organic, mold-free coffee and putting 2 tablespoons of coconut oil and 2 tsp of pastured butter in it. This combines the benefits of the caffeine and anti-oxidants in the coffee along with the medium chain fatty acids (MCTs) in the coconut oil and butter. These MCTs go right to the liver where they are converted to ketones and used for energy. You could make something similar with raw cacao and make a hot chocolate or chocolate milk depending upon what season it is and what you would like. The chocolate milk could use organic coconut milk (f Continue reading >>

The Keto Diet: What You Need To Know About This Fat Burning Plan

The Keto Diet: What You Need To Know About This Fat Burning Plan

© Getty Let's be honest, a weight loss plan that doesn't require more gym time or constantly gnawing on meat bones sounds appealing, right? Which is why searches for Keto Diet have quadrupled in 2017. Famously not for the faint hearted, or those who think 'one snack won't hurt', this low carb diet plan is often referenced as the fastest way to getting a lean aesthetic. This is because the keto diet forces your body into a metabolic state called ketosis (more on this later). Online it has many monikers – ketogenic diet, low carb diet, low carb high fat (LCHF), etc – however, to eat your way into ketosis the food principles are the same: very low carb, medium protein and high fat. With celebs from Kim K to Anne Hathaway reportedly fans, WH shines the spotlight on the eating plan that requires commitment, willpower and a fat load of food. What is The keto Diet? As mentioned, the formula for ketosis is pretty simple: low carb, moderate protein and high-fat diet. This mix of macros balances the hormones behind metabolism – specifically, insulin, gherlin and leptin. By replacing your daily carb intake for fat (hold the quinoa, add extra cheese) you stop your body from using glucose for energy and force it to burn fat. The margins for the ketogenic diet are tight. You want to get 60-75% of your calorie intake from fat, 15-30% from protein; leaving only 5-10% from carbs. Also, your daily net carb allowance (carbs without fibre) is capped at 50 grams, and preferably under 20 grams. Any higher and your body will start to feed off glucose which defeats the purpose. Keep kitchen scales handy when meal prepping to avoid slipping up. As your carbs/protein/fat targets are so specific nutritional labels will become your best friend. However, don’t be misled by ‘low-carb’ f Continue reading >>

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