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What Is Low Carb Ketosis?

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FREE 6 Week Challenge: https://gravitychallenges.com/home65d... Fat Loss Calculator: http://bit.ly/2O6rsdo The carb cycling diet is one of my favorite diets because it is one of the fastest way to burn fat while retaining as much muscle as possible. Most people don't know that carb cycling is actually a form of ketogenic dieting. The ketogenic diet is a diet that is lower in carbohydrates, which makes our body convert more dietary fat and body fat in to keytones in the liver. Which it then goes on to use for energy. Like I've said in many of my videos the human body prefers to use carbs as its primary source of energy. You're body won't produce too many keytones on a high carbohydrate diet, because your body won't need extra energy from fat due to the fact that its getting its energy from the more preferred carbohydrates. The only way for our body to use more fat for energy is by not having its preferred source there all the time. Eliminating carbs completely, however can have many drawbacks on our health and well being. Protein, carbs, and fats are all important and necessary for our body. So in comes the cyclical ketogenic diet aka carb cycling and also known originally as the anabolic Diet. There are many different approaches to carb cycling, but the general idea is that At some points of the week you're going to have a high amount of carbohydrates, and at other points of the week you're going to have a low amount of carbohydrates. Setting up the high carb and low carb splits will vary from one plan to the next. Some people may have very small changes in the amount of carbs they have from day to day. An example of this would be to set up a low carb, medium carb, and high carb day. Let's say 300 grams of carbs on high carb, 250 grams of carbs on your medium carb, and 200 grams of carbs on your no carb day. Another more advanced approach would be to do a High carb, low carb, and no carb day. The way that I like to set this kind of split up is by having a high amount of carbs on my high carb day, which for me would be somewhere around 400 grams, I would have one third or at the most half that amount for low carb day, and then try to get as close to 0 grams as possible on my no carb day and then repeat. An even more advanced approach would be to just cycle between high and no carb days. Or take it even a step further and do high, no, no. I don't really recommend having any more than two no carb days in a row. Make sure you don't jump to any extreme carb restrictions. An example of this is doing a 800 calorie diet when you could lose weight and maintain a better body composition with a 1500 calorie diet. Jumping to an extreme will not help you lose weight faster, in fact it'll probably backfire. Also in case you're wondering what kind of food you can eat on your no carb day, some great options are fish, chicken breast, ground turkey, protein shakes, Steak occasionally, and you can also have healthy fat sources like avocados, coconut oil, olive oil. and fatty fish like Salmon. For carbs make sure you are eating good sources of carbs like oats, brown rice, and sweet potatoes and avoid the junk food carbs. You can incorporate one cheat meal on one high carb day in the week, but that's it one cheat meal. You may notice that your strength and energy levels may go down while dieting like this. In fact you may feel like straight up garbage in the beginning. Understand that a lot of people feel this way when creating any kind of a calorie deficit. You're body will take a little while to adapt to using fat for energy instead of carbs. So the first 2 weeks can feel miserable. Give your body some time to adapt. A good idea is to plan your high carb days the day before a heavy lifting day, because this way you have stored glycogen available for your heavy lifts the next day. If you have no idea how many carbs to have on each day, try using a calorie calculator to find your maintenance macros and then add at least 50 grams of carbs to get the number for your high carb day. I'll include a calorie calculator in the description. Once you have your high carb number you should be able to figure out your low carb day. No carb day is obviously no carbs. After doing a carb cycling plan you may need to do some reverse dieting

Is The High-fat, Low-carb Ketogenic Diet Right For You?

In the past several years, as measured by Google Trends, interest in an unusual style of eating called the ketogenic diet has tripled, and chances are you have a friend or coworker who’s tried it. Early adopters are typically people who run or ride a lot and want a food plan that doesn’t just fill their tanks but also boosts performance. Followers scarf eggs, cheese, and olive oil in hunger-killing quantities, turning their backs on just about every carb other than vegetables. They don’t use half-and-half in their coffee—they use heavy cream. Still, they’re likely to look a little lean, since the ketogenic diet turns them into 24/7 fat burners. (Even while surfing the couch.) And don’t be surprised if they report feeling better and stronger than ever. Ketones are a type of organic substance that includes ketone bodies, a collective name for the three molecules that are produced naturally by the liver when it breaks down fat for energy, a process that the ketogenic diet jump-starts. Under normal circumstances—that is, if you’re eating a standard, balanced diet—your body gets most of its energy by turning carbohydrates into glucose, which cells then convert to energ Continue reading >>

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  1. Keto-question

    Does Ketosis harm the liver, or make it work too hard, or is it totally harmless?

  2. simsalabimbam

    Carbohydrate intake (as would be expected in the Standard American Diet) is associated with liver fibrosis and non-alcoholic fatty liver disease.
    Removing carbohydrates from the diet - and therefore following a Very-Low-Carbohydrate-High-FAT (VLCHF) - is associated with a reversal in these pathologies.
    So I suggest strongly that following a ketogenic diet is absolutely one of the best things you can do for your liver.
    http://ajcn.nutrition.org/content/96/4/727.full.pdf+html
    http://www.ncbi.nlm.nih.gov/pubmed/23657151
    http://www.ncbi.nlm.nih.gov/pubmed/19575599
    http://www.medscape.com/viewarticle/779777_4
    http://jn.nutrition.org/content/138/8/1452

  3. simsalabimbam

    Oh, and this:
    Before diagnosis of Type 2 diabetes, there is a long silent scream from the liver.
    http://onlinelibrary.wiley.com/doi/10.1111/dme.12039/full

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This Peanut Butter Protein Shake is Excellent tasting and it is perfect for the keto diet recipes or lchf weight loss methods with very low Carbs. It can be used as a snack in between meals or as a meal replacement keto smoothie if you like, you can have one or 2 of these per day with out worry of getting out of nutritional ketosis. If you are interested in ordering the Protein I used Allmax Allwhey in Chocolate Peanut Butter Flavor, we have it here: ALLMAX ALLWHEY http://www.justaddmuscle.com/protein/...

Low Carb Vs Keto: Why Ketosis Is Different From A Low Carb Diet

Are you making a critical mistake when it comes to ketosis? I’ve been extremely guilty of it in the past. One of the biggest mistakes for people trying to improve their health is the misconception that a low carbohydrate diet equals a ketogenic diet. Unfortunately, this isn’t the case and could be killing your efforts to get all of the health benefits you are looking for. There are some critical differences in what people think a “low-carb high-fat” (LCHF) diet is and what a ketogenic diet is. High carb doesn’t mean diabetic. Just like low carb doesn’t mean ketogenic. If you’re not super down with what ketosis is, it is simply a metabolic state of using fats for energy. This provides a lot of benefits that we can get into later, but long story short, there are numerous benefits that you’re going to be missing out on if you are simply “low-carb” and not definitively in ketosis. Your low carb diet can actually be pretty brutal if it is not a ketogenic diet. As evidence, this is a maddening conversation that bubbles up more and more as I won’t shut up about ketogenic diets: Person: “Yeah, I tried ketosis and it sucked, I felt awful. Doesn’t work for me.” Me Continue reading >>

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  1. 6968

    My keto results!

    Hello all out there who follow keto
    Ive lost 38lbs in 16 weeks following a low carb diet. I say 'low carb' because i was probably only in strong ketosis for maybe 1/2 of the 16 weeks ? Rest very low carbs (none direct) but under 50g per day...
    Gone from 208lbs to around 168 and dropped 3 trouser sizes (from 40 down to 34)
    Ive just had 4 weeks off the keto diet and added regular carbs to my meals.. Yes refined rubbish along with complex carbs.. Just had a weight in and luckily in the 4 weeks of carbing ive added ZERO weight... So im thinking that the 4 weeks carbing will have reset my metabolism nicely and another keto diet will be as sucessful as first time!
    Only a few issues with the keto, and wanted to know if anyone else found the same bad side effects with the diet, I have to litterally force myself to eat... I can hardly touch 1500cals a day, I have to force myself to eat food, to the extent that if i have one more egg, or chicken breast id throw up, The first few days of keto I feel like i have the worst flu ever and feel incapacitated.
    Once passed the first few days keto sickness.. I have Heavy mood swings, slight depression irretability and complete loss of sex drive / libido....
    Is it really worth these side effects ? My month carb up has made me feel so good again... I actually forgot how a sex drive/libido was suppose to be!
    Does anyone have any tips to try and avoid these side effects ? especially the mood swings as it really effects my work and relationships, Im deciding whether another 4-8 week keto run would be worth it... considering ive only another 10lbs to loose!
    Thanks
    6968

  2. Mayahi

    Originally Posted by 6968
    Hello all out there who follow keto
    Ive lost 38lbs in 16 weeks following a low carb diet. I say 'low carb' because i was probably only in strong ketosis for maybe 1/2 of the 16 weeks ? Rest very low carbs (none direct) but under 50g per day...
    Gone from 208lbs to around 168 and dropped 3 trouser sizes (from 40 down to 34)
    Ive just had 4 weeks off the keto diet and added regular carbs to my meals.. Yes refined rubbish along with complex carbs.. Just had a weight in and luckily in the 4 weeks of carbing ive added ZERO weight... So im thinking that the 4 weeks carbing will have reset my metabolism nicely and another keto diet will be as sucessful as first time!
    Only a few issues with the keto, and wanted to know if anyone else found the same bad side effects with the diet, I have to litterally force myself to eat... I can hardly touch 1500cals a day, I have to force myself to eat food, to the extent that if i have one more egg, or chicken breast id throw up, The first few days of keto I feel like i have the worst flu ever and feel incapacitated.
    Once passed the first few days keto sickness.. I have Heavy mood swings, slight depression irretability and complete loss of sex drive / libido....
    Is it really worth these side effects ? My month carb up has made me feel so good again... I actually forgot how a sex drive/libido was suppose to be!
    Does anyone have any tips to try and avoid these side effects ? especially the mood swings as it really effects my work and relationships, Im deciding whether another 4-8 week keto run would be worth it... considering ive only another 10lbs to loose!
    Thanks
    6968

    first off, congratulations on your accomplishments!!! that is something to be very proud of!
    next, well, I'm not exactly on a keto diet, but I'm very low cal/low carb right now trying to cut. Been doing it for 3 weeks thus far and I can tell you I have also felt the drops in my mood. I find myself to be less patient but I think a lot of it comes from the stress of wanting my results ASAP haha. I'm learning to control it. Same goes withe the sex drive. That has been low since I started this diet. I'm excited to pump my libido back up when I transition my diet back to more normal, but for now my main goal is shed some fat!
    Just wanted to share my current experience.
    Once again, awesome job!

  3. and1_balla52

    Originally Posted by 6968
    Hello all out there who follow keto
    Ive lost 38lbs in 16 weeks following a low carb diet. I say 'low carb' because i was probably only in strong ketosis for maybe 1/2 of the 16 weeks ? Rest very low carbs (none direct) but under 50g per day...
    Gone from 208lbs to around 168 and dropped 3 trouser sizes (from 40 down to 34)
    Ive just had 4 weeks off the keto diet and added regular carbs to my meals.. Yes refined rubbish along with complex carbs.. Just had a weight in and luckily in the 4 weeks of carbing ive added ZERO weight... So im thinking that the 4 weeks carbing will have reset my metabolism nicely and another keto diet will be as sucessful as first time!
    Only a few issues with the keto, and wanted to know if anyone else found the same bad side effects with the diet, I have to litterally force myself to eat... I can hardly touch 1500cals a day, I have to force myself to eat food, to the extent that if i have one more egg, or chicken breast id throw up, The first few days of keto I feel like i have the worst flu ever and feel incapacitated.
    Once passed the first few days keto sickness.. I have Heavy mood swings, slight depression irretability and complete loss of sex drive / libido....
    Is it really worth these side effects ? My month carb up has made me feel so good again... I actually forgot how a sex drive/libido was suppose to be!
    Does anyone have any tips to try and avoid these side effects ? especially the mood swings as it really effects my work and relationships, Im deciding whether another 4-8 week keto run would be worth it... considering ive only another 10lbs to loose!
    Thanks
    6968

    First off, nicely done! Pics? Loss of appetite is very normal. Its just your body saying "I am using a different fuel system right now, and I have all that I need right here on your body, so I'm good" but it is important to get a minimum amount of calories in, no matter how difficult that maybe. Sex drive and mood swings, not sure about those. I would say your body is just adjusting to this eating still. It's something your body really has to adjust to, and it takes time, a long time in some cases, Im still kind of adjusting to be honest and Ive been at this for 3+ years. Making sure youre getting in enough calories, plenty of water/vitamins/minerals would be ideal. Make sure your caloric deficit isnt TOO low and you should be square. Are you taking any supps? Pre workouts? Stims? Etc.?

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25 Diabetic Diet Food List ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- When it comes to diabetes, your diet should be highly monitored, Apples: An apple a day keeps the doctor away -- purposely the cardiologist. A 2012 study at Ohio State University published in the Journal of Functional Foods found Asparagus: Based on taste alone, asparagus is a favorite food for many. i Avocados: Avocados are known for their heart-healthy monounsaturated fat content. Beans: There may just be something to that old line, "Beans, beans, the magical fruit." Of course, you probably know that beans are high in fiber and a good basis of protein, Blueberries: Blueberries are part of the family of fruits containing flavonoids, known for their many health benefits, Broccoli: This nonstarchy vegetable makes just about every superfood list, and it's easy to see why. For starters, it has more vitamin C per 100 grams than an orange. Carrots: Cooked or raw, carrots are a healthy addition to any meal plan. While cooked carrots have the rich texture of starchy vegetables, 25 Diabetic Diet Food List Cranberries : hey're not just for holiday dinners anymore. There are now good reasons to enjoy this power-packed fruit year-round. Fish : The 2010 Dietary Guidelines for Americans recommends eating fish twice a week. Flaxseed: Sometimes good things come in threes, and that's certainly true of flaxseed: It contains alpha-linolenic acid, which can be converted into omega-3 fatty acids, offering similar benefits of those found in fish. Ref: http://ezinearticles.com/ezinepublish... Garlic: Garlic, the edible bulb from a plant in the lily family, has served as both a medicine and flavoring agent in cookery for thousands of years. Kale: "A 1/2-cup serving of cooked kale has only 18 calories and 4 grams of carbohydrate. It contains almost all the important nutrients, from vitamin A to zinc Melon: When you're longing something sweet, make tracks to the melon aisle, where you'll find many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino. Nuts: In a nutshell, nuts are one of the healthiest food choices you can make. According to the Mayo Clinic, most nuts enclose at least one or more of these heart-healthy substances: unsaturated fats, omega-3 fatty acids, fiber, vitamin E, plant sterols, and L-arginine, Oatmeal: There's nothing more comforting than a warm bowl of oatmeal in the morning. Plus, it's a more nutritious option than many other starchy breakfast foods, such as sugary cereals, sweet rolls, and bagels, Quinoa: If you're interested in expanding your vegetarian options, you may want to give quinoa a try. Raspberries: These little berries pack a big nutritional punch. A 1-cup portion provides over half of the day's vitamin C, a authoritative antioxidant beneficial for bone and skin health, Red Grapefruit: Sweet, juicy, and delicious, ruby red grapefruit packs more antioxidant power and more health benefits than white grapefruit. In a 30-day test of 57 people with heart disease. Red Onions: Don't hold the onions -- especially red ones. They not only add huge color to salads, burgers, and sandwiches, but they also score higher in antioxidant power compared with their yellow and white cousins. Red Peppers: Red peppers are actually green peppers that have been allowed to ripen on the vine longer. They're encumbered with nutrients, including the antioxidants vitamin C and beta-carotene. Like other red fruits and vegetables, red peppers deliver a healthy dose of lycopene. https://www.facebook.com/a.quddusmakhon Soy: Regardless of the form, soy products have a deserved reputation for providing high-quality protein that is low in saturated fat and cholesterol. Spinach: Popeye was right -- spinach is good for you. You probably already know that it's loaded with vitamins and minerals. A 1-cup serving of raw spinach or 1/2 cup safe to eat provides over 50 percent of the daily value for folate and vitamin C. https://twitter.com/zocheikeley Tea: The next time you pour yourself a cup of tea, you could be doing your health a favor. Tea contains antioxidant-rich flavonoids called catechins, which appear to reduce the risk of heart disease by helping blood vessels dilate. Tomatoes: Tomatoes are an excellent foundation of vitamins C and A, plus they are rich in lycopene, a powerful antioxidant. 25 Diabetic Diet Food List Yogurt : Yogurt is a sweet treat that is creamy, delicious, and good for you. diabetic diet food list pdf |hypoglycemia food list|diabetes food list |diabetic diet food list fruits |diabetic diet food list avoid|diabetic recipes Subscribe to my channel https://www.youtube.com/channel/UCthD...

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can Continue reading >>

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Popular Questions

  1. ICanDoThis

    I'm starting to read up on Keto because hubby is thinking of doing that type plan. We've done atkins off and on for years but it isn't working for him the last couple times. I'm just wondering if someone can definitively tell me the big differences and similarities between the two. I'm thinking I've got the jist in that keto is extremely low carb and high fat? Other than that I know not much. Want to help him have the right foods in the house, we cook together too, and maybe it will help kick start my loss which has stalled.
    Any ideas, suggestions, books to help us quickly, etc... Side by side comparisons?

  2. Liz53

    The definition of nutritional ketoss is that your body is in continuous ketosis (even people who eat SAD are usually in ketosis while asleep). Dr. Steve Phinney estimates that most people who eat <50 grams of total carbs per day will experience nutritional ketosis.
    Many people who eat Atkins therefore are also eating keto. However, some have to keep their levels substantially below 50 g per day to stay in ketosis, and often have to limit protein as well, hence the popularity of various sorts of ketone meters to determine actual ketone levels. IF is an important part of it for some.
    Jimmy Moore's new book Keto Clarity is a good overall summary of what is involved in eating Keto. He's been doing it for around 2 years.
    ETA: if you go to Jimmy Moore's Livin La Vida Low Carb blog, he has a whole series of interviews with doctors and other professionals who advocate nutritional ketosis for weight loss and health benefits. Most of them have also contributed to his book.

  3. ICanDoThis

    Thank you. Liz. I was looking at his book on Amazon.

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