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Practical Keto Meal Plans For Endurance Athletes

Ketogenic Pizza, Ketogenic Toast, Ketogenic Cornflakes, High Fat Coffee & More: The Ketogenic Kitchen Cookbook

Ketogenic Pizza, Ketogenic Toast, Ketogenic Cornflakes, High Fat Coffee & More: The Ketogenic Kitchen Cookbook

Click here for the full written transcript of this podcast episode. Ketogenic pizza. Ketogenic toast. Ketogenic cornflakes. Yep, each of these, and many of carbalicious food items actually do exist in low-carb, high-fat nutrient dense recipes. You just have to know what to do, and you have to be willing to think outside the box of how most ketogenic eaters operate: which is basically drinking copious amounts of full-fat coconut milk, buying avocados by the dozen and going through a stick of butter every couple days. Cancer survivors Domini Kemp and Patricia Daly just put the finishing touches on the first-ever comprehensive ketogenic cookbook – a cookbook based on the latest research on nutritional approaches to the prevention and management of cancer and a ketogenic diet. But this book is chock full of delicious recipes and practical ketogenic tips that go way above and beyond just cancer management. Get The Low Carb Athlete - 100% Free!Eliminate fatigue and unlock the secrets of low-carb success. Sign up now for instant access to the book! For decades, the ketogenic diet―which shifts the body’s metabolism from burning glucose to burning fat, lowering blood sugar and insulin and resulting in a metabolic state known as ketosis―has been used to successfully manage pediatric epilepsy. More recently, it has been used by the Paleo community as a weight loss strategy. Now emerging research suggests that a ketogenic diet, in conjunction with conventional treatments, also offers new hope for those coping with cancer and other serious disease. With endorsements from leading researchers and oncologists such as Dr. Thomas Seyfried (Cancer as a Metabolic Disease), The Ketogenic Kitchen offers more than 250 recipes, as well as meal plans and comprehensive scientific informa Continue reading >>

Ketogenic Diet Benefits Body Composition And Well-being But Not Performance In A Pilot Case Study Of New Zealand Endurance Athletes

Ketogenic Diet Benefits Body Composition And Well-being But Not Performance In A Pilot Case Study Of New Zealand Endurance Athletes

Go to: Abstract Low-carbohydrate, high-fat and ketogenic diets are increasingly adopted by athletes for body composition and sports performance enhancements. However, as yet, there is no consensus on their efficacy in improving performance. There is also no comprehensive literature on athletes’ experiences while undertaking this diet. The purpose of this pilot work was two-fold: i. to examine the effects of a non-calorie controlled ketogenic diet on body composition and performance outcomes of endurance athletes, and ii. to evaluate the athletes’ experiences of the ketogenic diet during the 10-week intervention. Using a case study design, five New Zealand endurance athletes (4 females, 1 male) underwent a 10-week ketogenic dietary intervention. Body composition (sum of 8 skinfolds), performance indicators (time to exhaustion, VO2 max, peak power and ventilatory threshold), and gas exchange thresholds were measured at baseline and at 10 weeks. Mean change scores were calculated, and analysed using t-tests; Cohen’s effect sizes and 90% confidence limits were applied to quantify change. Individual interviews conducted at 5 weeks and a focus group at 10 weeks assessed athletes’ ketogenic diet experiences. Data was transcribed and analysed using thematic analysis. All athletes increased their ability to utilise fat as a fuel source, including at higher exercise intensities. Mean body weight was reduced by 4 kg ± SD 3.1 (p = 0.046; effect size (ES):0.62), and sum of 8 skinfolds by 25.9 mm ± SD 6.9; ES: 1.27; p = 0.001). Mean time to exhaustion dropped by ~2 min (±SD 0.7; p = 0.004; ES: 0.53). Other performance outcomes showed mean reductions, with some increases or unchanged results in two individuals (VO2 Max: −1.69 ml.kg.min ± SD 3.4 (p = 0.63); peak power: -1 Continue reading >>

Everything You Should Know About The Ketogenic Diet

Everything You Should Know About The Ketogenic Diet

Recently I had a client tell me that she and her husband were eating more than 2 pounds of bacon a week—usually three strips for breakfast and one or two with a salad for dinner. I’ve been a dietitian for almost 20 years. Few things surprise me. But I had to ask: “Why?” She told me that her husband had heard about a new diet on TV, the keto diet, and they decided to try it. Six months and countless packages of bacon later, her husband had lost 20 pounds and said he felt more energetic. I’m beginning to hear more and more people lecture me about the benefits of the ketogenic diet. “Keto burns fat fast! It turbo-charges your energy! It fights disease! You can eat all the bacon you want!” But as is so often the case with diets, underneath all the initial excitement, there’s a gut check. Here’s everything you should know about the ketogenic diet and whether or not you should try it for yourself. Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so your brain signals it to tap its reserve of ketones. It’s like a hybrid car that runs out of gas and reverts to pure electricity. Okay, but what are ketones? They’re compounds created by your liver from your fat stores when blood insulin is low. “Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake,” says Jeff Volek, Ph.D., R.D., a professor of human sciences at Ohio State University. Eat a normal amount of carbs and protein, and ketogenesis idles. Cut carbs and protein back, and you push to half throttle. This takes about three days to induce. A ketogenic diet requires that fat comprise 60 to 80 percent of your total calo Continue reading >>

Ketogenic Diet For Beginners: The How-to Start Guide (with Recipes)

Ketogenic Diet For Beginners: The How-to Start Guide (with Recipes)

Whether you are trying to lose weight, to reduce inflammation, to be healthier or to increase your cognitive functions, the ketogenic diet (aka keto diet) is a diet you might want to look into. In this article, you’ll find out all you need to know about the ketogenic diet. You will learn how the ketogenic diet works, what should you eat, benefits and side effects of the ketogenic diet, you will find recipes and a grocery shopping list, the types of ketogenic diets and a final checklist to get started with the keto diet. At the end you will be able to decide if the ketogenic diet is the right diet for you.​ What Is A Ketogenic Diet? The Ketogenic Diet Explained The ketogenic diet is a high fat very low carbs diet. In a ketogenic diet you are not going to use carbohydrates as your primary source of energy. You are going to use fat. In a few words (more on this later), you will drastically reduce your carbohydrates intake and increase your fat intake while eating a moderate amount of protein. You might be puzzled right now and I can truly understand that. Since we were kids we have been told that our brains run on carbohydrates and to keep your energy levels high, well, you need to eat carbohydrates. So how does the ketogenic diet work, then? Our bodies are very complex machines. Our metabolisms are malleable and can adapt to almost any situations. We can do much more than we give ourselves credit for. Just for a second, imagine our paleolithic ancestors. Think of those living in remote cold areas like Siberia, Alaska, etc. Do you think they could find all year around fruits and vegetables? Sure not, with those super cold temperatures! Their diet consisted (and still do for some indigenous populations nowadays) of mainly fat and proteins and yet they survived till thes Continue reading >>

Practical Keto Meal Plans For Endurance Athletes: Tips, Tricks And How To's For Optimizing Performance Using A High Fat, Low Carb Meal Plan

Practical Keto Meal Plans For Endurance Athletes: Tips, Tricks And How To's For Optimizing Performance Using A High Fat, Low Carb Meal Plan

Do you want to optimize athletic performance, lose weight, and improve your health? Say goodbye to sugar cravings, extra body fat, unhealthy foods and discover the amazing health and weight loss benefits of the low-carb, high-fat ketogenic diet! The ketogenic diet combines a customized carbohydrate restriction, moderation of protein intake, and real food-based fats which ...more Continue reading >>

One Day Sale Of Low-carb/keto Books

One Day Sale Of Low-carb/keto Books

Just a quick post to let you know of a one-day sale of low-carb/ketogenic diet books for $3 each. I haven’t read any of the books on this list except for Dr. Richard Feinman’s The World Turned Upside Down: The Second Low-Carb Revolution, which is excellent. Highly recommended, especially if you are at all interested in the biochemical workings of the low-carb diet. Oh, and Judy Barnes Baker’s wonderful book Nourished, which is filled with absolutely delicious low-carb recipes. Judy’s is one of our favorite low-carb cookbooks. I plan on purchasing all these books at this price. Even Dr. Feinman’s, which I already have, but only in hardback. Here is the full list. 1. Richard David Feinman – The World Turned Upside Down – The Second Low-Carbohydrate Revolution 2. Colin Champ – Misguided Medicine 3. Judy Baker – Nourished 4. Patricia Daly – Practical Keto Meal Plans for Endurance Athletes 5. Ben Greenfield – The Low-Carbohydrate Diet for Endurance Triathletes 6. Cristi Vlad – Ketone Power 7. Cristi Vlad – T-(Rx) – The Testosterone Protocol 8. Cristi Vlad – Periodic Fasting – Repair your DNA, Grow Younger, and Learn to Appreciate your Food 9. Jennifer Matthews – Keto Blocks 10. Jennifer Matthews – Understanding Keto If any of you out there have read any of these books and would like to chime in, please feel free to leave a review – good, bad or neutral – in the comments. As I said, I have read only the two mentioned above, so can’t comment on the others. Continue reading >>

The Complete Guide To A High-fat Diet

The Complete Guide To A High-fat Diet

With the ketogenic diet, health, confidence, positive relationships, and full body strength come easily to me now. I’ve spent the last 2 and a half years developing a ketogenic approach that feels good in my body and is accessible to everyone. And, I’m sharing it all in my very first paperback publication, The Keto Diet. The Keto Diet is the practical guide to eating fat and ending food obsession to reveal vibrant health, jacked-up energy, and effortless weight loss. It provides you with all the facts, and you get to choose how to develop a ketogenic diet that works for you and your individual needs. In a state of ketosis, you go from burning sugar as energy, to burning fat. All of the fat on your body is prime for the taking. You become a fat-burning machine, leading to so much more than just weight loss. But here’s the thing… the standard ketogenic approach didn’t work for me. And, it may not work for you either. Instead of throwing in the towel, I encourage you to stick with it and use The Keto Diet as a template for your impending success. Within its pages, The Keto Diet provides more than 125 paleo-friendly, ketogenic recipes with a focus on encouraging a state of ketosis through its resource bundle of meal plans, how-to guides, food preparation techniques, and everyday solutions. The 300 pages of guides and illustrations take the guesswork out of high-fat living, making following a ketogenic diet a breeze, no matter your time constraints, budget, or inner reservations surrounding increased fat intake may be. Too many ketogenic programs, books, and guides tell you what to do, instead of encouraging you to do what’s right for you. With The Keto Diet, you’ll be shown how to maintain a state of fat burning without guilt or restriction, two things that of Continue reading >>

5 Core Eating Habits For Endurance Athletes

5 Core Eating Habits For Endurance Athletes

Maximizing your body composition and hitting your racing goals doesn't have to be complicated. I’ve never met author Matt Fitzgerald but somehow feel as if I know him. Sure we’ve exchanged the odd e-mail or two over the years but as a long-time triathlete fascinated by the sport, I’ve read most of what he’s written. Plus, I’m not at all bashful about contacting the author if something I’ve seen if it piques my curiosity. Fitzgerald is in that group, and he unfailingly responds to all of my goofy questions. I'm particularly a fan of The Endurance Diet, which continues in the vein set by his well-written Racing Weight and its accompanying cookbook—both of which I consult often. As triathletes we are always looking for an edge. Like Lumiere in Beauty and the Beast, we yearn to be "lean but comfortable"—and hopefully competitive, to boot. The question usually falls to how we can accomplish this with what's on our plate. As Fitzgerald penned in his book Diet Cults, there seems to be a new "One True Way to eat for maximum physical health" coming out every week. The list of the miracle diets proven and then quickly usurped is endless—from Juice Fasting, to Blood Type, to Alkaline, to Ketogenic. Here's where Fitzgerald departs from past thinking using observation of elite athletes worldwide. From this he constructs the "Endurance Diet" for the average Joe or Jill age grouper. "People generally think that getting nutrition right is complicated, technical and difficult to achieve," writes Asker Jeukendrup, director of the lauded website mysportscience.com. "There is an overload of information and often contradicting advice." Fitzgerald is able, in not so many words, to spell out an easy to understand (and follow) plan that the reader can be confident will lead t Continue reading >>

Practical Keto Meal Plans For Endurance Athletes

Practical Keto Meal Plans For Endurance Athletes

Book Review Reviewed by Janelle Fila for Readers' Favorite Practical Keto Meal Plans for Endurance Athletes started out with an introduction about the author, Patricia Daly. It is so important in non-fiction books to trust that the author knows what they are talking about. Starting the book with her bio really made me believe that, as a competing athlete, she knew what she was talking about. I also liked that Patricia Daly was specific about who the Keto-adaptation is suitable for (athletes, marathon runners, triathlon athletes and bodybuilders) and who it was not suitable for (casual exercisers and pregnant women). I enjoyed the history of the diet and how the book talked about the stereotypes around the diet, especially since "It has always been assumed that carbohydrates are an essential source of fuel for athletes." It was important for Patricia Daly to acknowledge that her book Practical Keto Meal Plans for Endurance Athletes is trying to educate people about a new trend, and I appreciated the book's honesty about the topic. I loved all of the charts and easy to read pictures and graphs, especially the chart of Yes, Maybe, and No foods. This was a simple breakdown for a first timer to know exactly what foods are acceptable or unacceptable. But my favorite part of the book was the recipes. I think adding the recipes is a really smart touch to this book, taking it from just a non-fiction education book to a recipe/cookbook that I think people will love. I can't wait to try the red pesto with tomatoes from my garden! Continue reading >>

Calories In Practical Keto Meal Plans For Endurance Athletes Ketogenic Crispbread Made With Sunflower Seeds And Linseeds

Calories In Practical Keto Meal Plans For Endurance Athletes Ketogenic Crispbread Made With Sunflower Seeds And Linseeds

Practical Keto Meal Plans for Endurance Athletes - Ketogenic Crispbread Made With Sunflower Seeds and Linseeds Calories 126 Sodium 0 mg Total Fat 11 g Potassium 0 mg Saturated 0 g Total Carbs 3 g Polyunsaturated 0 g Dietary Fiber 0 g Monounsaturated 0 g Sugars 0 g Trans 0 g Protein 5 g Cholesterol 0 mg Vitamin A 0% Calcium 0% Vitamin C 0% Iron 0% *Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Continue reading >>

Ketogenic Diet For Athletes

Ketogenic Diet For Athletes

Most of you know that I specialize in the ketogenic diet for cancer patients. But I guess that hardly anybody is aware that in my “previous life”, i.e. before I had cancer and made my drastic career change, I was a super passionate triathlete who trained 15-20 hours a week since my early teens. I was part of the Swiss Junior national team where I trained with people who have a very successful Triathlon career now, for instance Nicola Spirig. But when I got sick and also because I lost my peripheral vision due to radiotherapy, I was forced to take a step back from high volume and intensity training. Athletic performance is still a topic that is of huge interest and fascination to me, though. I keep reading about it- not just in the context of nutrition, but also about the latest research into training. It was such an important part of my life for more than ten years. And that’s when I came across Ben Greenfield’s book “Beyond Training- Mastering Endurance, Health and Life”. It’s an excellent read for anybody who is time poor (who isn’t?) and wants to maximize the effect of their training. I wish I had had the knowledge I have now when I was racing almost every weekend and when I tried to juggle work, training, social life and household… Looking back, I know I made a lot of mistakes and I could have trained in a much more clever way that- maybe- would have also prevented me from developing a chronic disease at a very young age. My training regime was pretty tough and the big downfall for me was that I never had enough recovery time. When I was 22, I worked a demanding 35-hour week in a bank, went to college “by the side” for another 20 hours, had my own apartment and did all the household myself and squeezed in my training sessions whenever I could: Continue reading >>

The Endurance Diet

The Endurance Diet

From 1996 until his retirement in 2006, Dr. Bill worked full-time as Director of Research & Development at Hammer Nutrition. Among his many accomplishments, both academically and athletically, he is an AAMA Board Certified Alternative Medicine Practitioner and the author of "What Should I Eat? A Food-Endowed Prescription For Well Being". - Dr Bill's Full Bio Some foods transfer calories more efficiently producing more energy to meet the extraordinary demands imposed by extreme endurance exercise. The "Best" diet is the one that supports healthy cardiovascular function including implications for longevity and quality of life. During the first half of the 20th Century, obesity related to diet was non-existent in the USA, few Americans suffered from cardiovascular disease. It is now known that specific menu orders either a reward or an unnecessary harmful consequence. This paper reviews 5 Diets to identify what if any positive health indices result from their application. This then begs a question: Should athletes avoid the current American "Western" diet? Eight of the top ten causes of death are linked to the "Western" diet: DIET RELATED CAUSES OF DEATH ("Western Diet") #1-Heart disease 726,974 #2-Cancer 539,577 #3-Stroke 159,791 #4-Chronic pulmonary 109,029 #5-Accidents 95,644 not related to diet #6-Pneumonia/flu 86,449 #7-Diabetes 62,636 #8-Suicide 30,535 not related to diet #9-Liver/cirrhosis 25,175 #10-Alzheimers Disease 22,475 The diet that accomplishes cardiovascular health is the model for endurance performance. The endurance diet should not only advance cardiovascular health but also reverse degenerative coronary heart disease. Nowhere is this more dramatically illustrated than from Esselstyn's hallmark research," Resolving the Coronary Artery Disease Epidemic thr Continue reading >>

High Carb Or Low Carb? A Practical Guide To Optimising Your Endurance Sports Nutrition

High Carb Or Low Carb? A Practical Guide To Optimising Your Endurance Sports Nutrition

As a nutritionist who specialises in working with triathletes, cyclists and runners to improve their endurance sports performance, while at the same time needing to ensure that they remain in good health, I spend a lot of time discussing carbohydrate intake. Traditionally, a high carb diet has been seen as the obvious choice for endurance athletes, given that carbohydrate provides the main source of energy when training hard or racing. But recent years have seen the emergence of the alternative low carb high fat (LCHF) or ketogenic diet, which seems to improve the body’s ability to use fat as fuel at higher intensities, reducing the need for carbohydrate. This approach has been gaining popularity in the endurance sports community, particularly among those involved in longer distance events such as ultra-marathons or Ironman, where taking on large amounts of carbohydrate may cause gastrointestinal distress or be impractical. Until recently, there was very little research available on the impact of LCHF diets on endurance performance, one of the limitations being that it appears to take weeks/months to adapt metabolically to this type of diet. Initial studies into the use of short term high fat diets to improve race performance were generally unsuccessful, which may well have been linked to a lack of adaptation time. However, the publication of results in March 2016 from the FASTER study 1 has shed new light on the topic. This compared elite ultra-marathon and iron-distance triathletes during 3 hours of running on a treadmill at 64% of VO2max (ie an easy to moderate pace). One group followed a traditional high carbohydrate diet (60% carbs, 14% protein, 25% fat). The other group had adapted to the LCHF diet approach (10% carbs, 19% protein, 70% fat) over an average of 20 Continue reading >>

Ketogenic Diet Benefits Body Composition And Well-being But Not Performance In A Pilot Case Study Of New Zealand Endurance Athletes Caryn Zinn* , Matthew Wood, Mikki Williden, Simon Chatterton And Ed Maunder

Ketogenic Diet Benefits Body Composition And Well-being But Not Performance In A Pilot Case Study Of New Zealand Endurance Athletes Caryn Zinn* , Matthew Wood, Mikki Williden, Simon Chatterton And Ed Maunder

RESEARCH ARTICLE Open Access Abstract Background: Low-carbohydrate, high-fat and ketogenic diets are increasingly adopted by athletes for body composition and sports performance enhancements. However, as yet, there is no consensus on their efficacy in improving performance. There is also no comprehensive literature on athletes’ experiences while undertaking this diet. The purpose of this pilot work was two-fold: i. to examine the effects of a non-calorie controlled ketogenic diet on body composition and performance outcomes of endurance athletes, and ii. to evaluate the athletes’ experiences of the ketogenic diet during the 10-week intervention. Methods: Using a case study design, five New Zealand endurance athletes (4 females, 1 male) underwent a 10-week ketogenic dietary intervention. Body composition (sum of 8 skinfolds), performance indicators (time to exhaustion, VO2 max, peak power and ventilatory threshold), and gas exchange thresholds were measured at baseline and at 10 weeks. Mean change scores were calculated, and analysed using t-tests; Cohen’s effect sizes and 90% confidence limits were applied to quantify change. Individual interviews conducted at 5 weeks and a focus group at 10 weeks assessed athletes’ ketogenic diet experiences. Data was transcribed and analysed using thematic analysis. Results: All athletes increased their ability to utilise fat as a fuel source, including at higher exercise intensities. Mean body weight was reduced by 4 kg ± SD 3.1 (p = 0.046; effect size (ES):0.62), and sum of 8 skinfolds by 25.9 mm ± SD 6.9; ES: 1.27; p = 0.001). Mean time to exhaustion dropped by ~2 min (±SD 0.7; p = 0.004; ES: 0.53). Other performance outcomes showed mean reductions, with some increases or unchanged results in tw Continue reading >>

Ultimate Guide To The Keto Diet With Sample Meal Plan

Ultimate Guide To The Keto Diet With Sample Meal Plan

1. Introduction to ketogenic dieting 2. What exactly is ketosis? 3. The 3 main types of keto diets 3.1. Standard keto dieting 3.2. Cyclical keto dieting 3.2. Targeted keto dieting 4. Which keto variation should I use? 5. Setting up your own keto diet 6. Food selection on keto diets 7. Alterations for cyclical keto dieting 8. Alterations for targeted keto dieting 9. Fine tuning TKD and CKD 10. Saturated fat intake on keto diets—considerations 11. Selected recipes for keto dieting 12. Frequently asked questions Intro to ketogenic dieting Ketogenic (herein referred to as “keto”) dieting has been around for decades and garnered a somewhat strong following in bodybuilding subculture. In a nutshell, keto diets are simply diets that are high in fat and protein and very low in carbohydrate (usually <10% total macronutrient intake); given this the body is diverted to utilize fats for energy since glucose stores become depleted. Keto diets can be effective for many individuals and tailored to suit their goals, whether it’s to build muscle, lose fat, develop strength, etc. While keto diets are often used mainly for health and fitness purposes, they are also implemented in medicine as treatment for epilepsy. [1] You may be asking, “What makes a keto diet different from any other low-carb diet?” The truth is not much, other than that some people believe keto diets are only effective when the body enters a state called ketosis and starts to produce ketones for energy (hence the name “ketogenic”), which requires extreme carbohydrate restriction. However, this supposition is shortsighted and will be touched on later in this guide. In this guide we will take an in-depth look at the physiology behind keto dieting, the different types/variations of keto diets there are, ho Continue reading >>

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