How To Get Back Into Ketosis After Binging On Holiday Carbs
With Christmas and New Years being a time filled with a lots of bread, pasta, cookies, beer, and everyone’s favorite dish, it’s going to be very hard to stick to a ketogenic diet. While it’s completely possible to make keto-approved foods or to stick to the protein and zero carb snacks that you might have, it’s a little unrealistic. Especially if you’re going to a event or a family party, with social pressure not being on your side – there’s a very good chance you’re going to end up eating carbs. Recently, during Christmas, I probably ate at LEAST 400 grams of carbs. Yes, might sound like overkill for some of you but the fact of the matter is, besides the holidays – I’m ALWAYS in ketosis and I’m always a low body fat percentage. This means my body can process carbohydrates quite well. This also means I can get back into ketosis very quickly. The more you practice the ketogenic lifestyle, the easier it is for your body to enter a state of ketosis after being knocked out of it. Anyways, I ate tons of pasta, rice, cake, cookies, a giant italian sub, and drank some beer. The day after, I followed the workout protocol I am about to give you and I was already back to burning ketones the day after. Keep in mind, it might take you just a little longer than me but, there is no doubt in my mind that by following what I am about to tell you, it will be the fastest way for you to get back into ketosis and start burning fats for fuel. Don’t Be Too Hard On Yourself First off, eating a ketogenic lifestyle is exactly what it sounds like – it’s a lifestyle. There’s going to be times where you are 100% ketogenic all the time and feeling great – then there’s going to be times where all you want to do is eat a bowl of pasta or a sandwich. Here’s the thin Continue reading >>
How To Eat Carbs After Low-carb Dieting
Low-carb dieting is a great way to lose weight quickly and get that super-lean conditioning that is necessary for a competition-winning physique. However, adding carbs back to the diet after a stint of low-carb dieting can cause a "yo-yo" effect if done too fast or incorrectly. Carbs can cause the body to overcompensate by storing large amounts of body fat. Follow a few simple guidelines to prevent gaining weight after low-carb dieting. Video of the Day Add carbohydrates to the diet slowly. For example, a typical low-carb diet involves eating 30 to 50g of carbs a day for five days, then carb-loading 100 to 200g for one or two days. Try adding 30g extra carbs a day for the first week, without loading carbohydrates on the sixth and seventh day of the week. Stick to low-glycemic carbs. Eating high-glycemic carbs causes a huge spike in insulin, which could quickly trigger body fat storage. Instead, eat oatmeal, brown rice, whole-grain breads and pastas and fresh fruit. Avoid carb binges to prevent fast weight gain. Time your carbs to further discourage them from being stored as body fat. For example, add your carbs to a pre- or post-workout meal, when they are less likely to be used for fat storage. Or, take most of your carbs in during the day when they will be burned for energy. Avoid large amounts of carbs close to bedtime. Drop your dietary fats to keep calories stabilized. You may have added extra fats to your diet while on your low-carb regimen. When they add carbs back, the hike in calories is sufficient to cause weight gain. Do not cut your healthy fats completely--just cut down your fat intake, especially saturated fats. You can also stagger your meals by alternating between healthy fat and protein and low-glycemic carbs and protein. Continue to have one cheat meal Continue reading >>
After Ketosis...going Back On The Carbs
I had a question for anyone who had gone VLC or Keto and then decided to add fruit or sweet potato back in. I bloat when I eat carbs (possible intolerance?) and am wondering if this could be a simple adaptation period or if you can actually create carb intolerance by going VLC for a longer period of time? I am a semi professional athlete training twice per day, and am thinking of adding more carbs to help with recovery (I am very sore and it is starting to affect sleep). 1 3 Foods to Remove from - The Fridge Forever Cut a bit of belly bloat each day, by avoiding these 3 foods nucific.com 2 1 Worst Carb After Age 50 If you're over 50 and you eat this carb, you will never lose belly fat. HealthPlus50 Thoughts and experiences? Continue reading >>
The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
After Being In Ketosis For A Few Weeks And Eating Carbs Does Your Body Still Burn Fat At A Higher Rate For A Time?
Most likely yes, but this isn’t necessarily a good thing. Let’s say you make a dramatic shift from a high fat low carb diet to a low fat high carb diet. Since you’ve avoided carbohydrates for a period of time, you likely will not tolerate them as well when you first reintroduce them. Since you are not burning carbs efficiently they may be stored as body fat, despite your body becoming so efficient at oxidizing fat for fuel. In my opinion this is the most likely scenario based on how the body works, but it doesn’t necessarily apply to everyone. You may not have been in ketosis long enough for this to happen. You may still be producing the enzymes that break down carbs. Basically, with our bodies and food intake, there’s always a compensatory effect. Continue reading >>
How Do I Get Back Into Ketosis Faster After Cheating?
Did you let go of your low carb diet for the holidays? Have a free meal? Maybe a carb up? Or go out to dinner? Restaurants are well known for hiding sugar in their salad dressings and putting other carby ingredients into their food that you might not know about. What you expect to be low carb isn't always as low as you think. All it takes is a single teaspoon of sugar in the salad dressing or a light dusting of flour on that chicken breast and you'll experience the consequences without even know why! However, all is not lost! You can recover from your setback and get back into ketosis almost as fast as water fasting by following the diet plan outlined below. If you went to a Christmas party, you might not have been able to tell if your food was really free of carbs, or not. You might have not wanted to upset the host, or you didn't want to feel left out, so you ate something that wasn't on plan. Tempting Christmas treats are the downfall of many. Perhaps, you deliberately caved in to those delicious looking cupcakes or a soft, fluffy donut that your boss or co-worker brought into the office. The holidays are not the only time that your self discipline and love for low carb eating will be put to the test. Maybe you went on vacation and decided to not bother with all of that carb counting stuff. If so, you might have gained a few pounds. You also might have decided to chuck the low-carb dieting game, kick back, eat what you consider a normal diet, and just enjoy your vacation. All of that delicious food looked too good to pass up! If you work out regularly and did a carb up to improve hormonal balance by bumping up your Leptin level, you might also be wondering if there's a way to get back into ketosis more quickly than water fasting. If so, this article will help you, to Continue reading >>
7 Days On The Ketogenic Diet
The ketogenic diet is essentially the Atkins diet of the 2010s. Super popular, almost impossible to maintain long-term, and wildly effective for weight loss (per anecdotal reports as well as scientific research). What is the ketogenic diet? Your goal on a “keto” diet is to get at least 70% of calories from fat, no more than 25% of calories from protein and only 5-10% from carbohydrate. For most people, that means restricting your carb intake to below 50 grams a day. The diet first started as a treatment to decrease seizures in children with uncontrolled epilepsy. The body and brain is forced to get energy from fat instead of carbs, which produces ketones in our body that then fuel our cells. Reports as far back as the 1920’s show that when epileptic children switched to a strict all-fat diet, their brain adapted its fuel source and less seizures occurred. If the brain of someone with epilepsy could benefit from running off of ketones, could your average Joe also get some kind of benefit? Of course researchers had this same question and since the 1960’s there has been evidence that a ketogenic diet is effective for weight loss and improving insulin resistance. Emerging data also suggests a neurological advantage as well as an anti-cancer effect. Please note, I’m saying evidence exists. That doesn’t mean the verdict is in and that doesn’t mean that the ketogenic diet won’t have negative effects elsewhere. What do you eat? It’s easier to start with what you DON’T eat. No bread, fruit, starchy vegetables (like potatoes or corn), cookies, candy, ice cream, pizza, sandwiches, rice, quinoa, cereal, oatmeal, waffles, smoothies, beer, protein bars… basically, most food is off limits. That leaves us with full fat dairy (cheese, plain yogurt, butter), greens Continue reading >>
Ketosis Done Right–meet Anne
Today we have an inspiring real world “n=1” example of how a ketogenic diet can be successfully used by a real woman to easily and happily lose weight! I thought it would be nice to give you all a much-deserved break from my own dietary misadventures and stop to appreciate the beauty of a well-done ketogenic diet. My recent experiment with Professor Seyfried’s dietary recommendations for cancer was one of extreme ketosis for the explicit purpose of cancer treatment. However, most people who decide to try a ketogenic diet do so with the goal of losing weight, and they use a more moderate plan, such as the one recommended by Dr.s Phinney and Volek, in their book The Art and Science of Low Carbohydrate Living, or the one recommended by Dr. Ron Rosedale in his book The Rosedale Diet. It is this kind of plan I intend to try myself soon, motivated in no small part by my friend Anne, who has successfully applied ketogenic dietary theory to her own life, and who has generously agreed to share her inspirational story here with us. But first, a bit of context. On a beautiful autumn day last October, I was sitting on a beach in picturesque Rockport, Massachusetts with two friends, babbling incessantly about some of the talks I had heard at the 2012 Ancestral Health Symposium, and all the latest things I had been l learning about diet and health, as I am wont to do. Most of my friends and coworkers have learned to deal with this annoying tendency by employing one of two common strategies: Nodding politely and feigning interest, while secretly thinking about far less important things, such as global warming, conflict in the Middle East, and the plight of the piping plover. Disagreeing with my unorthodox dietary philosophies by posing traditional counterarguments, such as “mi Continue reading >>
Is The Ketogenic Diet Right For You? Nutritionists Weigh In
You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that� Continue reading >>
7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet
One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>
Ketogenic Diet Plan – Weight Loss Results Before And After Reviews
You may have heard of the ketogenic diet plan, but have no idea what it means. Or you’re looking for a new diet low in carbs that will actually give you results. Here’s our all-inclusive guide to this low-carb dietary lifestyle which includes ketogenic diet reviews from REAL people at the end. The ketogenic diet plan is a low-carb, high-fat diet that aims to alter your metabolism so that your body relies primarily on fat for an energy source instead of quick-burning carbs. Whenever you eat something high in carbs (a doughnut), your body will produce glucose and insulin. Glucose – Almost everything we eat can be converted into glucose. Carbs are sugars, and all sugars are easily converted to glucose. Since glucose is the easiest source for your body to convert to energy, it will be chosen over any other energy source to fuel the body. If you consume more sugar than your body needs to function, the excess glucose your body generates then gets stored as fat. Insulin – Insulin is released while eating. It notifies your body to start taking glucose out of its bloodstream, which then lowers blood glucose levels. If not for insulin, you would go into hyperglycemic shock from something as simple as eating a few slices of pizza. Since glucose is used as the primary energy source, fats aren’t needed, and instead they’re stored. Hence, people become overweight and increase their chances of health issues. The idea behind the ketogenic diet is to change your body’s main fuel source from carbohydrates to ketones, which are the products of fat metabolism. What are Ketones? When you deprive yourself of glucose, the liver will begin to break down fat into glycerol and other fatty acid molecules. The fatty acid is then broken down even further into what’s called ketogenes Continue reading >>
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Ketosis: Is Fasting After Binging An Effective Mitigation?
I've done some experimentation around this, and just fasting is mediocre. Doing the "bulletproof fast" - having the bulletproof coffee as my only calories during on a Monday following an "indulgence" day leads to a better Monday day, but still a tough Monday afternoon. But eating some exogenous ketones (betahydroxy butyrate) in the form of KetoCaNa - Prototype Nutrition in addition to the coffee keeps my energy levels high as my body re-adapts. I will admit, I did those experiments in the order that I described, and so there may have been some other adaptation. It would be good for me to reverse the order of the experiments and test that the pattern is better ascribed to the eating strategies, rather than my adaptation. Continue reading >>
Ketogenic Diet Faq: All You Need To Know
Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>
What’s The Difference Between “keto” And Whole 30?
It’s that time of year again. That time, which comes 3 times a year for us at Rocket CrossFit, when dozens of us will band together for a Nutritional Challenge. We used to always do a Whole 30 Challenge, but for the last year, we’ve had several members – Brady and I included – do a Low-Carb, High-Fat plan instead, which is commonly called “keto.” In fact, since doing my first keto challenge 9 months ago, I’ve not gone back. I take vacations off, but other than that, I’ve felt so good, and found it so easy, that I’ve not stopped. But, what is the difference between Whole 30 (and “paleo”) and a ketogenic diet? Carbs. Carbs are the difference. Which translates also into: Sugar. Sugar is the difference. So, as we start this next Rocket Nutritional Challenge, let’s first lay out a few ground rules, and also explore the difference between Whole 30 and Keto, so that you can make an informed decision about what feels best for you, at this moment in time, for your body. (And, not to complicate things, but you can do both. That’s how I did my first round of keto.) KNOW WHY YOU ARE DOING THIS IN THE FIRST PLACE I will never advocate a strict plan of either nutrition or exercise unless you know why you are doing it and it is good for you both physically and emotionally. I will ask “why” until we get to the kernel. Are you doing it to lose weight? Why do you want to lose weight? If it is because someone called you fat, or you don’t fit into society’s little plan for us, or you think that being thinner will make you happier, I’ll ask “why” again. Why do you believe that? Is it based on facts and opinions of someone who has both knowledge and the right to tell you what to do with your body? (Hint, you’re the only person who has that right.) Ar Continue reading >>
Getting Off Your Low-carb Diet Without Gaining Weight
As predicted, many people are growing tired of #low-carb diets because, like all diets, they have a low long-term success rate, offer little variety and — well, I guess people miss carbs. But the truth is that you can continue to lose weight, or maintain the weight you lost on your low-carb #diet, if you follow a few simple rules. PATIENCE You’re not going to lose weight as quickly when you go off your low-carb diet, and, in fact, you might actually gain a few pounds at first. “Don’t freak out. When you start #eating healthy carbs, you may gain some water weight, because some of the weight you originally lost was water, especially in the intro stages,” says Samantha Heller, M.S., R.D., senior clinical nutritionist at New York University Medical Center in New York City. How long do you have to give yourself to adjust? “Give it about three to four weeks,” suggests Dawn Jackson, R.D., L.D., of Northwestern Memorial Wellness Institute and a spokeswoman for the American Dietetic Association. DON’T GO WHITE One of the biggest mistakes low-carb dieters make is going back to the white stuff. It’s very easy to overindulge in empty-calorie foods, such as cookies, cakes, white bread, potatoes and pasta. “And white carbs are also convenient — too convenient! — available at every turn: in the vending machine, the open box in the pantry, as side orders in restaurants,” explains nutritionist Molly Kimball, M.S., R.D., of the Ochsner Clinic Foundation in New Orleans. Instead, make sure your starchy carbs come from whole grains. “When you reintroduce carbs, the whole grains give you a more consistent release of energy, whereas eating foods with refined white flour or sugar may make you hungry sooner,” says Heller. Whole grains have a high fiber content, whi Continue reading >>