Burn Fat With A Cyclical Ketogenic Diet
The Cyclical Ketogenic Diet What is a cyclical ketogenic diet and how does it help one burn fat? By the way, what even constitutes an optimal physique? This is different based on each individual’s unique genetic potential but researchers would agree that we should have a moderate to thin structure and good muscular development. While many have sought after a thin physique, the mantra of the 21st century is that strong is the new thin! We want to have a good body fat percentage (6-15% for men and 15-30% for women) and have developed well-toned musculature. This article discusses how to build muscle and burn fat with a cyclical ketogenic diet Ketogenic Diet and Fat Metabolism: A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the bodies metabolism to run off of fatty acids or ketone bodies. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to improved muscle development and fat metabolism (1, 2). The ketogenic diet is built around good fats such as grass-fed butter, coconut products, avocados, nuts/seeds, pasture-raised animal products and extra-virgin olive oil. This diet should also focus on low-carbohydrate fruits, vegetables and herbs as staple components. The fat levels will be between 60-80% of calorie intake. How Ketones Are Formed? The body has two major energy sources, it burns glucose or ketone bodies. The majority of people burn glucose primarily because they are constantly supplying a steady form of sugar, starches and proteins that can be turned into blood sugar. When one either fasts or goes on a low-carb, moderate protein and high fat diet they switch their energy source to fat. In particular, the fatty acids are broken down into keto Continue reading >>
Breaking A Weight Loss Plateau
I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T Continue reading >>
Permanent Metabolic Damage – Q&a
Question: Lately I’ve seen a lot of hype regarding metabolic damage that can occur when dieting to very low body fat levels, where individuals permanently “damage” their metabolisms to the point where they are getting fat on 800-900 calories a day. It’s said to occur when losing weight too fast or trying to do too much cardio on top of a very low caloric intake. This sounds like bro-hype but I’m wondering: Is there any truth to this phenomenon? Answer: This seemed a good followup Q&A after last Friday’s Lean Body Mass Maintenance and Metabolic Rate Slowdown – Q&A since it’s semi-related and I seem to have total writer’s block regarding anything approximating a feature article right now. There are several issues at stake here and I’m going to address them in reverse order. Certainly I have seen some weirdness occur (and there is at least one study to support this) where excessive cardio in the face of a large caloric deficit can cause problems, not the least of which is stalled fat/weight loss. In that study, the combination of a very large deficit plus about 6 hours of cardio seemed to decrease metabolic rate more than the diet alone. This is something I intend to cover in more detail at a later date. This, along with personal observations, was what led me to strongly suggest against doing a lot of cardio on The Rapid Fat Loss Handbook program; in fact I’d say that a majority of failures on that program can be tracked to people trying to do too much cardio and it doing more harm than good. Invariably, the folks who minimize activity (beyond the basic weight workouts) and let the deficit of the diet do the work do better in terms of fat loss. So certainly there is an element of truth to that. However, we need to look at magnitudes here and do a bit Continue reading >>
How To Speed Up Sluggish Metabolism
“Slow metabolism” often gets the blame when weight loss is difficult. But what does it actually mean? In everyday life, it tends to be used as an umbrella term for various weight loss obstacles. This usage is not exactly scientifically accurate – but it does describe a real problem. Some people lose weight quickly and easily. Others struggle with every small step. Why is that? And what can you do about it, if you happen to be one of the unlucky ones? In this article, we are going to look at realistic ways to speed up your metabolism, for better health and faster weight loss. So what exactly is metabolism? Metabolism is a complex process, which enables your body to process and use up nutrients from food. Everything you eat gets either converted to energy for your body’s activities, or turned into building blocks for tissues (muscle, fat, bones, skin, and inner organs). In layman terms, slow metabolism usually means that your body prefers to conserve energy rather than to spend it. Excess calories convert to body fat at lightning speed. Trying to shed this stored fat is excruciating. People who are blessed with fast metabolism don’t store body fat as easily. They can slim down quickly if they decide, which is infuriating really nice for them. One way to measure metabolism is the basal metabolic rate (BMR). BMR is the number of calories you burn per day, without doing any extra activity. These calories power your body’s basic functions like pumping blood and breathing. BMR is the calories you would burn up if you simply stayed in bed all day. Why your metabolism might be slow Our metabolism is a complicated system, finely tuned for each individual. Here are some common factors that may affect your metabolism: Age. Metabolism slows down with age. Young people te Continue reading >>
Why Am I Not Losing Weight On Keto? 10 Reasons
The keto diet is a type of diet that significantly restricts carbohydrate intake. Ordinarily, the body breaks down carbohydrates into the sugar glucose, which it uses for energy. When there are not enough carbs in the body, it goes into a stage called ketosis. During ketosis , the body becomes very efficient at burning fat and using it instead of glucose for energy. This fat burning makes the ketogenic diet a popular choice for people looking to lose weight. However, some people may find that they are not losing weight on the keto diet. In most cases, this will be because they have not gone into ketosis. There are other reasons why a person may not lose weight while following the keto diet. In this article, we outline the different possibilities. We also provide some general tips that can help a person achieve their weight loss goals. A person on the keto diet should try to make carbs only 510% of their calorie intake. Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis . The most common reason for not getting into ketosis is not cutting back enough on carbs. According to a 2019 article on the ketogenic diet, carbohydrates should represent only 510% of a person's calorie intake. Specifically, most keto diets require a person to cut down to between 20 and 50 grams of carbs each day. Sometimes, a person may feel as though they have drastically reduced their carb intake. However, they may still be eating enough carbs for the body to produce energy from glucose, and this will prevent the body from burning fat. A person who is not losing weight on the keto diet may benefit from purchasing a home testing kit. These kits contain test strips that check for the presence of ketones in the urine. A positive result indicates t Continue reading >>
Will A Low-carb Diet Ruin Your Metabolism?
There is a lot of confusion within the low-carb community about metabolism. Carbs seem to be a scapegoat that people like to blame when weight loss doesn’t happen fast and easy. If you are following a low carb diet and struggling to succeed, you might believe that all the years you spent eating carbohydrates to your heart's content must have destroyed your metabolism and made you fat. Otherwise, you'd be able to eat like normal folks. Maybe, you are questioning the validity of low-carb diets. You live on the other side of the argument and think that carbohydrate restriction will permanently alter your metabolism, thereby making it impossible to ever return to a well-balanced diet. But what’s the truth? Will eating too many carbohydrates, or eating too few, ruin your metabolism – or not? What is Metabolism? Does hearing about the energy equation make you feel nervous or irritable? Many low-carb dieters feel that way. They don't like hearing about calories or thermodynamics and are quick to jump up and defend the low-carb way of life. Regardless of the truth, most people following a low-carb lifestyle would rather believe in low-carb magic. Afterall, Dr. Atkins told you that you no longer need to worry about calories. You don't have to be afraid of fat. You can eat until you are satisfied. So most people believe that the laws of thermodynamics do not apply to low-carb diets. "Calories don’t matter," they often say. Dr. Eades has tried to set the record straight. But, far too many people still do not want to go outside and drag the energy equation back in from the trash and take a closer look. They’d rather leave it out of sight, pretend it doesn’t exist, and let the myths about starvation mode and damaged metabolisms reign in their lives instead. However, we a Continue reading >>
Avoid These 7 Metabolism Mistakes To Lose Weight
Avoid these 7 Metabolism Mistakes to Lose Weight A slow metabolism can be the death of weight loss. Here are 7 mistakes you could be making right now that stand in the way of your body burning calories. Make sure you avoid these metabolism killers! Your metabolism is the engine that keeps your body running. It turns calories into fuel. There are ways to boost your metabolism but what about mistakes and habits that slow it down? You may be killing your metabolism without even knowing! WHAT CAUSES METABOLIC DAMAGE? HERE ARE 7 CAUSES: One way to kill your metabolism is by not eating enough food. While a calorie deficit is necessary for weight loss, countless people make the mistake of trying to lose fat too quickly by being overly-aggressive with their calorie restriction. This, in turn, causes their body to respond aggressively in opposition. Your body has an inbuilt protection mechanism whereby it acts to conserve energy when it senses a drop in energy intake. Your body needs calories to get energy and if you dont eat enough for your body to simply function or you are depriving yourself, your body will slow down your metabolism and start to break down calorie-burning muscle. Ultimately your body starts burning fewer calories which is the opposite of what you want if your goal is to lose weight. Starving yourself to lose a few pounds, binging then starving and binging again can be a vicious cycle. Your metabolism is wondering what in the world is going on and goes into survival mode. This means it is storing calories as fat instead of burning them. Its Better To Burn The Calories Off Than To Starve Them Off Also, note that calorie deficit does not necessarily need to come from a calorie restriction only. A good amount of contribution should come from exercise. You all kn Continue reading >>
If You've Been Considering The Keto Diet, This Might Change Your Mind
The keto diet is gaining in popularity, but it's also "a dietitian's nightmare," Lisa Eberly said. We chatted with the registered dietitian to get her expert opinion on the trendy diet we've been hearing so much about. Spoiler alert: she's not into it. What Is a Keto Diet? A keto — short for ketogenic — diet is a low-carb diet, in which the body produces ketones in the liver to use as energy in lieu of carbohydrates (more on that later). Like other low-carb, high-fat (LCHF) diets, keto draws people in with its promised weight-loss results. Blogs, Pinterest, and Instagram have been lighting up with "keto recipes" and meal plans, but that doesn't mean it's actually good for you. "When you eat something high in carbs, your body will produce glucose and insulin," Lisa explained. Glucose and insulin, at proper levels, are used for energy — they're also essential for a healthy, balanced body. But it's all about balance — too many carbohydrates can be detrimental. "Your body's production of glucose and insulin can become abnormal, leading to health problems, poor food cravings, and weight gain." But, she said, "that does not mean that the answer is to eliminate [or significantly reduce] them." How Does the Keto Diet Work? Lisa put it pretty simply: a ketogenic diet mimics starvation. The starvation effect causes the body to go into a metabolic state called "ketosis." In our normal state, human bodies are sugar-driven: we eat carbohydrates, carbs are broken down into glucose, and glucose usually becomes energy, or it's stored as glycogen in liver and muscle tissue. When you deprive your body of essential carbohydrate intake (Lisa noted that this is anything under 50 grams per day), then the liver goes into overdrive, because you don't have that carbohydrate-made glucose Continue reading >>
The Ketogenic Diet And Weight Loss Plateaus
I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore it and keep on keeping on. I wanted to put together a short list of common things that may be wreaking havok on the average ketogenic dieter, and go over some solutions that might help out. Keep in mind, this does not cover everything and it also covers a wide range of topics. As you read this, please read to the end. Don’t form ideas about your own body and apply the things that I am saying with no thought behind it. This is strictly for people that are hitting weight loss plateau’s and need some help. If you have only lost 1 or 2 pounds in a week, that is still weight loss and does not require action against it. Hidden Carbohydrates People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar. Some vegetables like Brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis. You might think that they’re low carb, but in large consumption, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the vegetables you eat. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some b Continue reading >>
Do Calories Matter On A Keto Diet?
Before it became a mainstream diet and lifestyle, the ketogenic diet was (and still is) used to treat epilepsy in children. Now, its used for weight loss and a slew of other health-related conditions. The ketogenic diet induces a state of ketosis , meaning blood levels of ketones are elevated. This occurs due to carbohydrate restriction, which causes the body to burn fat and from this, produce ketone bodies. Now, you can find keto products on shelves everywhere, ranging from keto cookies to keto protein powders, which can be consumed guilt-free on a ketogenic diet. Or can they? Many advocates of keto claim that you dont have to count calories on the diet. This is a bit of a simplistic conclusion. Just like refined and junk food can be over consumed, so too can so-called healthy keto-friendly foods and other keto-friendly productsthe ketogenic diet probably just makes you less likely to overeat them. So, do calories matter on keto? Lets take a look. While the term calories is associated with food, theyre actually a measurement of heat. In technical terms, one calorie (kCal) is the amount of energy needed to heat one kilogram of water by one degree Celsius. Measuring energy in calories is a way that food scientists have developed to quantify the amount of energy present in foods. Foods contain varying amounts of energy stored in their atomic bonds. When the bonds are broken down, this energy is released (as heat). Each macronutrientcarbohydrates, protein, and fathave different calorie contents due to the energy they contain. For instance, one gram of protein and carbohydrate each contain four calories, while one gram of fat contains nine calories; this is called their physiological fuel value. Traditional weight loss models basically all follow the same simple premisetha Continue reading >>
18 Reasons Why The Keto Diet Can Help You Lose Weight And Burn Fat
18 Reasons Why the Keto Diet Can Help You Lose Weight and Burn Fat 18 Reasons Why the Keto Diet Can Help You Lose Weight and Burn Fat A ketogenic diet, or keto for short, is a low-carb, high-fat diet that can provide a number of health benefits. It effectively turns your body into a fat-burning machine, while simultaneously helping you lose weight and boost your energy levels. Keto has some traits that are reminiscent of the Atkins diet and other low-carb plans. The keto diet involves dramatically reducing your carbohydrate consumption and substituting fat instead. This dietary alteration will put your body into a metabolic state known as ketosis. Ketosis is a completely normal metabolic function. Essentially, when your body doesnt have enough glucose for energy, it will burn stored fat instead. Glucose is created when carbohydrates are broken down inside your body. Cutting carbs from your diet means less glucose for your body to burn up. Replacing carbs with fats will cause acids called ketones to build up in your body. The goal is to force the body to derive its fuel from fat, rather than carbs. Get Vitamin Recommendations Based On Your Goals! Dont know what vitamins & supplements are right for you? Take GNC's quick & easy quiz to receive personalized recommendations to better achieve your health goals! Get Vitamin Recommendations Based On Your Goals! Dont know what vitamins & supplements are right for you? Take GNC's quick & easy quiz to receive personalized recommendations to better achieve your health goals! While your body is in ketosis, it becomes extremely efficient at burning fat. Ketogenic diets can trigger major reductions in your blood sugar and insulin levels, which has additional health benefits. Ketogenic diets are effective for losing weight and lowerin Continue reading >>
Ketosis And Hypothyroidism
I see questions like this all the time, so let’s address a question I received this week. A women commented: “I seem to be struggling with weight loss, and when my doctor tested my thyroid he told me that I have low thyroid function. I never had ‘low thyroid function’ before changing my diet. Did eating ketogenic cause this problem?” The simple answer is maybe. This is a complicated issue to sort out and I do not want to scare anyone off, so let’s dive into the details. In previous posts (“Keto Problems: Too Little Carbs?” and “Troubleshooting Guide Part II“), I mention that thyroid problems are a common complaint amongst those eating a low carb diet. Many people have low or declining thyroid function before beginning a low carb diet. However, as noted in the question above, some people do develop thyroid disorders only after eating a low carb diet. While it may seem obvious that eating low carb caused the thyroid to slow, all the possible causes need careful consideration. This does not happen to every low carber and there are good reasons why. What is the thyroid? Why does having “low thyroid function” matter? The thyroid is the metabolic powerhouse of the body. It governs the metabolism, which is how efficiently we burn fuel, and also regulates growth, maturation and body temperature (Mullur, Liu and Brent, 2014). The thyroid gland produces hormones T1, T2, T3, T4. The hormones that regulate metabolism are triiodothyronine (T3) and its precursor hormone, thyroxine (T4). The pituitary gland produces thyroid stimulating hormone (TSH) and signals the thyroid to produce inactive hormone, T4, which is then converted to active hormone, T3. The more efficiently the body converts T4 to T3, the faster the metabolism. A faster metabolism burns body fat Continue reading >>
- Reversing Type 2 Diabetes with Nutritional Ketosis
- Caffeinated and Decaffeinated Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review and a Dose-Response Meta-analysis
- Insulin, glucagon and somatostatin stores in the pancreas of subjects with type-2 diabetes and their lean and obese non-diabetic controls
Do Keto And Fasting Wreck Your Thyroid And Metabolism?
Do Keto and Fasting Wreck Your Thyroid and Metabolism? Im kicking this post off with a disclosure: what you read today is heavy on speculation and light on evidence becausewellthe evidence in this space is thin, at best. The fact that many of you read this blog for its scientific debunking of internet myths is not lost on me. But ever since receiving a readers email about effects of the ketogenic diet (KD) on the thyroid and basal metabolic rate (BMR), I just cant get this issue out of my head. As a result, Ive been spending wayyyyy too much time researching this issue, diving down all manner of rabbit holes. Im hoping that laying out my thoughts on the blog will be cathartic, so I can get back to the work of writing about stuff that actually has clearer answers. Below is a cut-up version of several emails I received from Clarice*, a reader with initial success on KD, who now is having problems with weight regain, hair loss, and low T3 levels. Ill present her case study in chunks, so that we can address and digest the different points she raises: Ive eaten keto for nearly 2.5 years. After 40 lbs weight loss and landing at a beautiful weightjust with the diet change, I stayed there and maintained effortlessly for 6 months. Then, with absolutely no change in diet after 1.5yrs, I crept uppound, 2 pounds, 5 pounds, etc. The weight gain has been very stubborn and I have never been able to take a pound back off, and around this time also began general hair loss. The keto guru I now follow has a non-standard approach within the keto community and preaches that things like hair loss and weight regain happen because we low-carbers often undereat and damage metabolism and hurt thyroid function by eating too few caloriesthen regain as per recent media discussions of Biggest Loser Continue reading >>
How Ketosis Helps To Reduce Stubborn Fat Stores
What Is A KETOGENIC DIET? Jumping into a ketogenic diet without an individualized menu plan will likely set you up for failure. By lowering the intake of carbohydrates, the body is induced into a state of ketosis. Ketosis occurs when fat provides most of your daily calorie needs and takes the place of glucose as the preferred source of energy. The fastest way to reach ketosis is by not eating anything but obviously, that is not sustainable. Following a keto menu plan, your fat storing hormone levels drop greatly which will turn your body into a fat burning machine. Keto-Friendly Foods Help Control Hunger Hunger is the single worst side effect of dieting and number one reason why most people quit. When you cut carbs, your appetite tends to go down and you may end up eating much fewer calories without trying. No more ups-and-downs in energy levels makes losing weight more effective. Once you make the shift to burning fat as your primary fuel source, you’ll notice increased, stable energy throughout the day making weight loss easier. Many people choose the ketogenic diet for the increased mental performance alone. Lowering blood sugar spikes can result in improved focus and concentration. ARE YOU READY TO GO KETO? Benefits of a keto menu plan are potentially even more surprising and for some people life-changing. It is a menu plan that can be eaten indefinitely with many benefits including weight loss. Since ketones burn fat more efficiently than carbohydrates, most of your menus should contain a protein with vegetables and an extra side of fat. Protein should not be as big a part of the diet as fat is. The body can change protein to glucose, which means if you eat too much, it will slow down your body’s transition into ketosis. For help selecting the best menu plan fo Continue reading >>
Is Low Carb Bad For Hypothyroidism?
Hypothyroidism is becoming increasingly more common in Western countries. One of the main symptoms of this hormone disorder is a slower metabolism and gradual weight gain. Low carb and ketogenic diets have emerged as popular approaches to weight loss, at least in otherwise healthy individuals. But there is some controversy over the safety of these eating patterns for hypothyroidism. This article reviews the scientific evidence available. What is a Low Carbohydrate Diet and Ketogenic Diet? A low carbohydrate (low carb) diet is any eating pattern that limits carbohydrate consumption. The standard Western diet is about 50-60% energy carbs, or roughly 300 grams per day. Low-carb diets are typically 30% energy or lower, although there is no set criteria. However, there is a clear distinction between a low carb diet and a ketogenic diet. A ketogenic diet (keto diet) is a very-low carb diet that restricts carbs to less than 20-50 grams per day, or less than 10% of total energy intake. This makes the body switch to ketones for energy – produced from fats – rather than glucose from carbs. Hence the name ketogenic diet. Summary: Low carb diets restrict carbohydrates to less than 30% of total energy intake, while ketogenic diets restrict to less than 10%. A ketogenic diet causes the body to shift to using ketones as energy, rather than glucose. Carbohydrates and Thyroid Health Thyroid hormones are essential to maintain and regulate carbohydrate/energy metabolism (1). Conversely, the energy (glucose) we get from carbs is required to fuel the production of thyroid hormones. This is because the parts of the brain ultimately responsible for thyroid hormone regulation – the hypothalamus and the pituitary gland – require glucose to function. In fact, the main regulation hormone, Continue reading >>