Do You Need To Exercise On Keto Diet?
It is often said that one of the best things about following a ketogenic diet for weight loss is that you don’t have to adopt an exercise regime to lose weight. Many people don’t like the idea of working out, or think they don’t have time, and this makes the ketogenic diet appealing to them. But is it true? Constant Fat Burning Through Ketosis In essence, yes, you can lose weight, and at quite a good rate, without adding additional exercise to your daily routine. This is for two reasons inherent to the way the ketogenic diet works, which are different to the way a traditional low fat diet works: Firstly, when you are on a ketogenic diet, your body is in a state called ketosis where it is burning fat you eat and your own body fat for energy. Energy of course, isn’t just used up by exercise and conscious activity, but by everything you do. Even when your sleeping, your body needs fuel to keep itself going. Because all of this fuel is coming from fat, you don’t need to exercise to burn it off and lose weight. Secondly, because a ketogenic diet curbs your appetite, even though you don’t count calories you are likely to be eating a low calorie diet naturally. This means that your calorie use every day is likely to exceed your calorie intake, even without burning through extra calories by exercising. So, this is good news for people who are too unfit to exercise safely, or who can’t exercise because of injury or disability. It is also good news for people who just don’t want to exercise, however, don’t rule it out just on that basis… Why You Should Still Work Out if You Can If you are able to work out, from a physical perspective (everybody can make time, so being too busy is no excuse!) then you will find it has an even greater impact on the speed and eff Continue reading >>
Does Keto Work? 4common Reasons Its Not Working
Does Keto Work? 4Common Reasons Its Not Working Does Keto Work? 4Common Reasons Its Not Working Founder and CEO of Perfect Keto & Equip Foods, host of The Keto Answers Podcast, CrossFit coach, strength coach, nutrition planning for hundreds of athletes. Published December 9, 2019 by Perfect Keto Staff Is your ketogenic diet not working how you thought it would? Its a frustrating feeling, for sure youve been following the rules, cutting the carbs, and youre still not getting into ketosis or seeing any weight loss (if thats your goal). You might be asking yourself, Does keto work? The answer is yes, but you might be missing some key details that are sabotaging your efforts. If keto isnt working for you so far, take a look at the most common reasons you might be stuck and what you can do to fix the issues. The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious. On the ketogenic diet, you want to follow the macronutrient ratio of low carb, adequate-protein, and high fat. It might seem obvious, but one of the most significant rules of keto success is to track your carb intake because hidden carbs can slip in unnoticed. Carbs are everywhere. As much as you might try to avoid them altogether, thats just not possible. Although carbs generally make up 5% of your diet on keto, the exact amount of how much you can tolerate and still stay in a state of ketosis varies a bit from person to person. Factors that can affect how your body uses carbs include: Its a good idea to use a handy tracker and input what you eat to watch your carb amounts at least for the short-term so you can see how you react to different foods. Avoid spiking your blood sugar with the carbs you eat. High blood glucose will kick you out of ketosis and slow down your fat loss very quick Continue reading >>
Signs The Keto Diet Isn't Working - Insider
The keto diet has become a leading choice in dieting options as of late. Whether you've heard about it from your favorite celebrity or seen a friend show their results on social media, the conversation surrounded around all of the ways the keto diet can work seem to be endless. But like with anything, there are negatives connected to the keto diet, too. So if you've started on your keto journey and notice that it may be ineffective or if you're considering getting started, here are a few things you should keep an eye out for. Your body might be lacking in important nutrients. Being on the keto diet produces many positive results, but the side effects though rarely focused on exist, too. According to Dr. Robert Zembroski author of the health-focused book "Rebuild" one big (and least discussed) side effect is experiencing vitamin deficiency. "Most high-protein and high-fat diets don't permit a high intake of healthful carbohydrates from fruits and starchy vegetables," Zembroski said. "By omitting those carbs from your diet, you risk not taking in enough B vitamins (including folate), vitamin C, and fiber. These nutrients are vital for your body." If the grogginess continues, this diet may not be a good fit. Though it may be natural to feel tired when you first began any new health and fitness routine, Justin Blum veteran fitness industry expert and CEO of Raw Fitness Franchise said that if you're exceeding the normal amount of grogginess, the keto diet may not be working well for you. As the body goes through metabolic changes to reach ketosis, it is common to feel more tired during the first three to five days into the keto diet," he told INSIDER. "If this exhaustion continues, however, it can be a sign that the body needs more carbs and a more modified low-carb diet ma Continue reading >>
16 Ways Keto For Women Is Different + Doesn’t Need To Suck
As a female, we have to tinker the keto diet a little more than our male keto-ers do. For example, during shark week I can’t eat meat or I’ll end up on the couch in agony, with a heating pad, wanting to tear my ovaries out. So, I have to opt for things that are more easily digestible to my puffy, unhappy insides. Keto for women is just different. For one week every month we have brain-consuming cravings, we weigh more, have a hard time digesting, we get headaches and cramps and dammit we just want a blanket, some chocolate and a tub of icecream. end OK, but you get it. We also have other things to think about, like vaginas and boobies. For these two special things, we need to make some alterations too. You can’t just cut out some things. How to make keto for women easier and less grouchy Here are some tips I’ve cooked up over the past year that I’ve been told have been really helpful, enjoy! Eat yogurt. The diet says no, but I SAY YES. Men don’t need to care about the Lactobacillus acidophilus in yogurt, but a good healthy vagina does! Dannon makes a Light & Fit “Diabetic Friendly” vanilla yogurt that’s only 3 carbs per cup. Take cranberry supplements. Additionally, we need cranberry to ward away pesky urinary tract infections if we ever plan on forgetting to pee after sex again. So, take a cranberry supplement every day, and accept the carbs that come with it. Prepare for the lady in red. When the red devil is in town and you “need” sweets, opt for a handful of dark chocolate chocolate chips. The gourmet ones, real dark chocolate ones have the least carbs. The Milk Chocolate Almond Bars from Meleleuca only have 7 carbs for the entire bar, 9 for the DHA-enhanced dark chocolate ones which is also awesome. Remember that meats take more Continue reading >>
The Keto Diet Is A Recipe For Disaster
The latest low-carb diet trend is merely a rehash of fad diets past. The latest or maybe just loudest diet obsession transfixing the internet says it will help you lose weight, live longer , and improve your memory . Sounds great, you say? Except that these benefits will only bloom once you cut carbohydrates. Familiar story, right? The Atkins diet is back? Were all gonna start eating eggs and bacon for every meal again until our cholesterol inevitably reaches code-red levels? No, this new obsession is not Atkins. Its the ketogenic diet, lovingly called keto, popularized by actors , Instagram stars, and the same people who brought you raw water . If you believe a diet is supposed to be a varied landscape of all the things the world has to offer in moderation, keto may not be the diet for you. Lets find out if science says its worth it. The history of keto goes much farther than an attempt to stem weight gain during our fat-fearing era. In 1921, it was observed that fasting decreased incidence of seizure in epileptic patients. The same year, reports noted cognitive improvement and reduced seizure activity in epileptics who fasted for two to three days (fasting has been used as far back as 500 B.C. to treat epilepsy). Around the same time, it was discovered that the metabolic change caused by fasting that controlled seizures also occurred when a patient stopped eating carbohydrates. It was then that an endocrinologist named Dr. Rollin Woodyatt had a scientific breakthrough: he found that the compounds acetone and beta-hydroxybutyric acid were detectable in high levels in fasting patients (to be fair, they can also be present in urine in low levels normally, and things like dehydration can trigger a false positive test). These compounds are classified as ketones , produced Continue reading >>
Sorry, Keto Fans, You're Probably Not In Ketosis
Sorry, keto fans, you're probably not in ketosis Keto is hard. If it's not hard, you're probably not doing it right . The diet gets billed as a miraculously enjoyable dieteat all the fat you want, just cut out the carbs. But the ketogenic diet (also called keto) was never supposed to be fun. It was supposed to treat severe epilepsy. And as a medical treatment, it was only intended to be administered under the supervision of trained nutritionists and physicians. The professionals would be able to monitor patients for potential problems and ensure that their diet was actually keeping them in ketosisa metabolic state where your body switches from using glucose as energy to using ketone bodies, which come from body fat. They needed those checkpoints because staying in true ketosis is exceptionally challenging for adults. "Its not so easy to get an adult body into ketosis," says Teresa Fung, a professor of nutrition at Simmons College. "Thats why the keto diet is used as a treatment of epilepsy in children or infantsbecause its easier." Kids are growing rapidly, she explains, so their use of food as fuel is different from the way adults use it. Researchers arent exactly sure what those differences are, but Fung says it's so hard to get adults into deep ketosis (which is likely deeper than a dieter's target) that often nutritionists don't even attempt it as a therapy. Its primarily kids who undergo the treatment today. This is in part because patients need to be in deep ketosis to see an impact on epilepsy, likely deeper than the average dieter, but without a nutritionist guiding you its still hard to get down into ketosis. Its not exactly clear why ketosis seems to improve epilepsy, but it seems to have something to do with the brains use of ketone bodies in place of glucos Continue reading >>
Why Doesn't Ketosis Work?
There is a reason why people who use ketosis to lose weight usually end up gaining the weight back. If the goal is to lose weight quickly, then yes, ketogenic diet will work for you! If the aim is to lose weight and keep it off without damaging hormones, then the ketogenic diet will fail you. I know, on paper it makes sense right? Cut out the carbohydrates, and the body is forced to burn fat as fuel. But, what’s going on behind the scenes when people deprive their bodies of carbohydrates for too long? Leptin Ghrelin Testosterone The big three hormones when it comes to weight loss and muscle building sink dramatically. Being sunken for a long time, the harder it becomes to regulate our hormones. Low carbohydrate combined with low calorie leads to drastically lower leptin levels when comparing to just a normal caloric deficit. As levels of leptin begin to decline more and more, the hunger levels humans experience will raise in parallel. Leptin also affects our muscles and thyroid hormones, and decreased quantities of it will stall our metabolism. All of the attribute to lower leptin levels causing weight gain. It also affects Adiponectin, which sends out glucose levels out of whack as well as fatty acid breakdown. Another hormone affected is Ghrelin by decreasing HGH output and increasing appetite artificially. I wrote an article “the holy grail of weight loss” that talks all about the ill effects of low carb diets. To summarize it: Once the body realizes fat is its primary/only source of energy, the body drives energy usage way down. The body cuts energy for all things, like creativity, concentration, metabolism to name the top sectors that get hit first. The body doesn't give a shit about your work or personal life; the body solely cares about having enough energy Continue reading >>
What's Up With The High-fat Diet Trend—and Does It Work?
If you're looking for the trendiest diet since Paleo, this might be it—only with more fat, way less protein, and virtually zero carbs. The ketogenic diet, which has reportedly been used by celebs like Kim Kardashian and NBA player Lebron James, is a high-fat, low-protein, low-carbohydrate diet that was originally developed to treat epilepsy in children (experts can't say for sure why it reduces the frequency of seizures, but it does seem to work). The whole diet is based on a process called ketosis, which is when your body is so depleted of carbs that your liver converts fat into fatty acids and ketone bodies, which can be used as energy, says Tracy A. Siegfried, M.D., medical director at The N.E.W. Program, a bariatric and metabolic weight-loss center in California. The ketones replace carbohydrates as your body’s main energy source, meaning you are running on (and burning) fat. To tell if your body is in a state of ketosis, you can measure your blood or urine for elevated levels of ketones (Ketostix, used to test keto-dieters ketone levels, are available at many pharmacies). If this sounds familiar, it's probably because ketosis is also the goal of the first stage of the Atkins diet. But unlike the keto diet, the Atkins diet aims to get you into a mild state of ketosis and allows for more carbohydrates. In other words, keto is more hardcore. So What the Heck Do You Eat? To get your body to reach ketosis, 80 to 90 percent of the calories you consume should come from fat, and the rest should come from a combo of protein and carbs, says Siegfried. Plus, your carb intake is limited to 10 to 35 grams per day. That's roughly the amount in a single apple, glass of milk, or piece of bread. In fact, it's pretty much impossible to eat fruit or milk-based products without su Continue reading >>
What Is The Keto Dietand Does It Work? (spoiler: Nope) | Chatelaine
Do you know someone whos gone keto? Dont we all? Type keto into Amazons search and it spits out no less than 3,000 results just in the old fashioned books section. The crazy-popular low-carb, high-fat diet has celebrity devotees like Katie Couric, Halle Berry and Vinny Guadagnino , the Jersey Shore star whose Instagram bio reads: Not a medical expert. Just a guido who went keto and never felt better. Blaze, the LeBron Jamesbacked pizza chain, recently launched a gluten-free Keto crust . Those Starbucks sous vide egg bites? Keto friendly. Theres even a Reddit group, KetoDrunk , where acolytes swap low-carb cocktail recipes that they claim taste good (no mean feat considering most booze and mixers are chock full of sugar). As far as new-fad diets go, its the big onebecause some people can lose a dramatic amount of weight, relatively fast. Whether they can keep it off is another story. Its all about eating lots and lots of fat and little-to-no carbohydrates. Sugar, no way. Fruit, nope. Even some veg, like peas and corn, is off limits. The diet emphasizes meats, eggs, cheeses, fish, nuts, butter, oils, seeds and fibrous vegetables. Carbohydrates normally account for at least 50 percent of the typical Canadian diet . The keto diet instead demands you derive 90 percent of calories from fat, six percent from protein, and four percent from carbs. Because it is so restrictive, its challenging (not to mention expensive) to follow long term. Vancouvers Dr. Ali Zentner, who specializes in obesity and metabolic medicine, says the keto diet is, behind all the marketing talk, simply another version of the Atkins diet . It sounds sexier [than Atkins]. It speaks to a higher socio-economic status. People who do keto do yoga. The theory behind keto is that the diet tricks your body into Continue reading >>
Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet
Low-carb diets are very effective. That is a scientific fact. However, as with any diet, people sometimes stop losing before they reach their desired weight. Here are the top 15 reasons why you're not losing weight on a low-carb diet. Weight loss isn't a linear process. If you weigh yourself every day, then there will be days where the scale goes down, other days where it goes up. It doesn't mean that the diet isn't working, as long as the general trend is going downwards. Many people lose a lot of weight in the first week of low-carbing, but it is mostly water weight. Weight loss will slow down significantly after that initial phase. Of course, losing weight is not the same as losing fat. It is possible, especially if you're new to weight lifting, that you are gaining muscle at the same time that you're losing fat. To make sure that you're losing, use something other than just the scale (which is a big, fat liar). Use a measuring tape to measure your waist circumference and have your body fat percentage measured every month or so. Also, take pictures. Take note of how your clothes fit. If you're looking thinner and your clothes are looser, then you ARE losing fat no matter what the scale says. Weight loss isn’t linear and there’s a lot more to weight than just body fat. Be patient and use other ways of measuring than just the scale. Some people are more carb sensitive than others. If you're eating low-carb and your weight starts to plateau, then you may want to cut back on carbs even further. In that case, go under 50 grams of carbs per day. When you go under 50 grams per day then you're going to have to eliminate most fruits from your diet, although you can have berries in small amounts. If that doesn't work either, going under 20 grams temporarily can work... eat Continue reading >>
Ketogenic Diet Benefits For Weight Loss, Fighting Disease & More
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. 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 improvement. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) for energy to dietary fat and, critically, your own body fat after the stage of “ketosis” is reached. Meanwhile, beyond its outstanding potential to help people lose weight and burn off fat stores, research shows that the ketogenic diet helps to fight serious diseases, including cancer and Alzheimer’s. Table of Contents 1. What Is the Keto Diet? What Is Ketosis? How to Get Into Ketosis What Are the Stages of Ketosis? Does the Keto Diet Work for Women? 2. Benefits of the Ketogenic Diet 3. What Is the Ketogenic Diet Plan? 5. Keto Side Effects and the Keto Flu What Is the Keto Diet? The ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center. (1) Researchers found that fasting — avoiding consumption of all foods for a brief period of time, including those that provide carbohydrates — helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (4) Unfortunately, long-term fasting is not a feasible op Continue reading >>
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The Ketogenic Diet: Does It Live Up To The Hype? The Pros, The Cons, And The Facts About This Not-so-new Diet Craze.
If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is. Want to listen instead of read? Download the audio recording here… ++++ Wouldn’t it be awesome if butter and bacon were “health foods”? Maybe with a side of guacamole and some shredded cheese on top? “I’m doing this for my health,” you could purr virtuously, as you topped your delectably marbled, medium-rare steak with a fried egg. Well, many advocates of the ketogenic diet argue exactly that: By eating a lot of fat and close to zero carbohydrates you too can enjoy enhanced health, quality of life, performance, brain function, and abs you can grate that cheese on. So, in this article, we’ll explore: What are ketones, and what is ketosis? What, exactly, is a ketogenic diet? What evidence and scientific research supports the ketogenic diet? Do ketone supplements work? Is the ketogenic diet or ketone supplementation right for me? How to read this article If you’re just curious about ketogenic diets: Feel free to skim and learn whatever you like. If you want to change your body and/or health: You don’t need to know every detail. Just get the general idea. Check out our advice at the end. If you’re an athlete interested in performance: Pay special attention to the section on athletic performance. Check out our advice for athletes at the end. If you’re a fitness pro, or interested in geeking out with nutritional science: We’ve given you some “extra credit” material in sidebars throughout. Check out our advice for fitness pros at the end. It all started with the brain. If you’ve called Client Care at Pr Continue reading >>
Keto Diet Fail: How I Found What Worked For Me
At some point in life, you've probably looked in the mirror and wanted to change something about how you look. Be it the color of your hair, the texture of your skin, or how much you weigh, no one sees themselves as perfect. Everyone who has made it through the complicated and body-morphing teenage years has struggled in some way to mold themselves into the person they are today. When I was a teenager, I found myself fighting to keep my weight under control. Just like many other adolescents, I was obsessed with the idea that how I looked was the most important thing about me. The fact that I couldn’t control my weight left me frustrated and unhappy. As fad diets came and went, I noticed one that has seemed to stick around — the keto diet. In one way or another, many different diets that claim to cause you to lose weight fast are ketogenic diets. These diets followed a specific set of rules to attempt to encourage your body to process food differently, subsequently causing weight loss. What Is Ketosis? Ketogenic, or "keto," diets rely on a metabolic process called ketosis to make you lose weight. As detailed by the Free Medical Dictionary, our body normally relies on starchy or sugary foods to get energy. Things like bread, pasta, fruit, and milk all contain starches and sugars that our body turns into glucose, which our cells burn to generate energy. Keto diets starve the body of these glucose-rich foods, forcing it to find alternative energy sources, such as the glucose already stored within your body in the form of excess fat. However, ketosis doesn’t mean you aren’t eating at all. In fact, you should be eating the same number of calories per day that you normally eat. The difference is simply that you avoid bread and sugars, which will encourage your body to Continue reading >>
Is The Ketogenic Diet Safe For Weight Loss?
Share it: If you’ve been contemplating various weight-loss strategies, you may have run across the ketogenic diet. This dietary strategy, which is often used in a clinical setting to help improve seizure control in children with epilepsy, is picking up steam as an effective treatment for weight loss. But is it right for you? We turned to the experts to find out more. WHAT IS IT? The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. (This isn’t to be confused with ketoacidosis, a dangerous condition typically caused by a lack of insulin in the body.) According to Dominic D’Agostino, a researcher at the University of South Florida who specializes in ketogenic diets, “The ‘classic ketogenic diet’ used originally for the management of drug-resistance seizures is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, he says, this diet is typically modified “to allow a more liberal consumption of protein” (20–30%) with the same carbohydrate restriction. IS IT FOR YOU? Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. “Rapid weight loss and a decrease in hunger are the most common and evident benefits,” says Kristen Mancinelli, MS, RD, author of “The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.” D’Agostino references promising studies that have been shown to “lower blood glucose levels, increase sensitivity to insulin, decrease inflammation and reduce triglyceride levels while raising HDL cholesterol.” READ MORE > 21 DIETIT Continue reading >>
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Why Your Ketogenic Diet Isn’t Working Part One: Underfueling And Overtraining
“My training, racing, and health were all great… until I crashed.” For athletes, it’s not uncommon for the transition to a ketogenic diet from a standard high-carbohydrate diet to look something like this: Take all the carbs out of your diet, cold-turkey - feel awful… Build the metabolic machinery to burn fat more efficiently - feel great! Suddenly, out of nowhere - crash. Like a rollercoaster, you went from feeling terrible to feeling on top of the world, and then back to feeling terrible. The question is “why the crash??” You think: maybe I just need to do a few more fasted training sessions each week. Or, maybe I need to drop my carbs from 30 grams per day to 20 grams per day (broccoli just has too many carbs)... Nope. You might just need to train less and eat more. Still here? Good. This is part one of a series of articles examining potential reasons why a ketogenic diet may fail to produce the expected benefits. Regardless of whether things are just now starting to go downhill, or you never saw results in the first place, the most important step is recognizing that something isn’t right. Getting into nutritional ketosis is one thing, but just because you’re registering 2.0mmol/L on the blood ketone meter doesn’t mean the diet is working for you. Ultimately, performance and health are the goals, and they may or may not coincide with high blood ketones. There are many aspects of life as an endurance athlete that must be accounted for in the equation of optimal health and performance. The most important one that we regularly see is people struggling on a ketogenic diet because they’re underfueling and overtraining. So that’s where we’ll begin! Ultimately, performance and health are the goals, and they may or may not coincide with high blood k Continue reading >>