Use Wish List or Quick Reorder to shop with speed. I'm sure that will change come week 3 haha! I've personally had fantastic results on keto, and I really believe in the validity of this diet - not only in terms of fat-loss, but also in terms of health-gain. At its core, Duel is a muscle-building plan that will help you and your workout partner increase strength and put on quality muscle mass. This is intriguing to me and I'd like to try it. Ketosis works so wonderfully for everyone because it blunts appetite and increases satiety and in so doing causes a natural energy deficit. Keto is necessary to kick start antiobesity, but it's not a necessary way of life to always try to consume less than 30g of carbs.
Now, he's here to help you build quality strength and size with this complete 6-week workout, nutrition, and supplement plan! Get in your best-ever shape with a customizable workout program, simple nutrition plan, smart supplement guide, and daily tips from Dymatize athletes.
If you're male or female, beginner or advanced, Transformed will fit your busy lifestyle and help you finally hit your fitness goals. This week muscle-building plan will teach you how to train for maximum gains, eat well on a budget, supplement wisely, and juggle the demands of college life. It has all the tools you need to get bigger and stronger: What is the modern physique?
It's the result of your choice to build a defined, athletic, and aesthetic body. This plan is your chance to define who you are. It includes daily workouts, a comprehensive nutrition plan, a full supplement guide, and weekly videos!
FreakMode is a complete guide to making the best transformation of your life, no matter your goals. Gym owner, personal trainer, and co-founder of PharmaFreak Alex Savva shows you how to live a fit lifestyle that includes short, high-intensity workouts and healthy and delicious recipes. Jim Stoppani has devoted his career to the science of fat burning, mass building, and radical transformation. He's combined mind and muscle to create the ultimate fat-loss program, expressly designed to help you get shredded, get stronger, and get in the best shape of your life.
This week hardcore lifting program will help you and a partner take advantage of forced reps and other unique training methods to see the kind of muscle growth you've only dreamed of. Trainer Tom "Rage" Fuller gives you daily workouts, a nutrition plan, supplement guide, and more! Ripped Remix will help you torch fat, build muscle, and achieve new levels of strength in just four weeks.
It's a mix of full-body workouts, split-based routines, strength-training classics, and high-rep calisthenics. Mike Vazquez gives you daily workouts, a nutrition plan, supplement guide, and more! A partner-based muscle-building plan with daily workouts, a sample meal plan, workout videos, and more! At its core, Duel is a muscle-building plan that will help you and your workout partner increase strength and put on quality muscle mass.
Designed specifically for partners, Duel will give you an education in the best ways to utilize your training partner and how to be a better partner yourself. Build muscle, cut fat, and get ripped with Kris Gethin as your guide.
The renowned transformation expert delivers daily workouts, a fail-proof meal plan, and a complete supplement guide. Daily videos are packed with motivation and tips. Rise and Grind is a complete muscle-building training and nutrition plan, but it's also a blueprint for a better way of living. Build positive habits over six weeks with trainers Marc Megna and Vernon Davis, and reap their benefits for a lifetime!
Built by Science is a six-week course on the essentials of building muscle. You will learn muscular and skeletal anatomy, muscle function, biomechanics, the best exercises to build lean mass, and the nutritional know-how to put everything to use.
The LiveFit trainer is a simple 3-phase program for transforming your body and your life in 12 short weeks. My science-based approach combines exercise, nutrition, and supplementation for results that far exceed what any of those tools could produce on their own. It's a combination of intense training techniques, a precise nutrition plan, expert supplement advice, daily videos from Craig, and workouts that will transform your body! The next 12 weeks are your chance to exercise and grow with master trainer Kris Gethin.
You'll get to see how Gethin lives, how he lifts, what he eats, and what supplements he takes so you can pack on maximum muscle size and strength. Get ready to lift, eat, and grow like a pro for the next 12 weeks! You'll add strength, slap on size, and peel off fat in three innovative, interlocking phases designed by one of the great minds in bodybuilding, IFBB pro Evan Centopani. Build muscle mass with this advanced week plan from Dr.
It's whether you're good enough for his program. Elite Body isn't the same ol' bodybuilding program. It's the ultimate combination of physique and performance enhancement. It's a cutting-edge, science-based plan designed to improve your function and figure. The short, intense workouts utilize the latest in smart training techniques, all of which will increase your fitness level and help carve your best body.
Not every quest is about rescuing a lord or lady. Some are about seeking out the most precious treasure known to man or woman: Think you have to get in the gym 4, 5, or more days each week to earn serious results? Jacked in 3 is a time-efficient, incredibly effective three-day plan for muscle growth designed by world-class strength and hypertrophy coach Paul Carter.
FYR is a follow-along video program that can help anyone, anywhere achieve next-level fitness, in just 30 minutes per workout. Dig deep and find your reason with Hannah Eden! This comprehensive eight-week program is for anyone who wants to go down the strength rabbit hole, learn the essentials, and feel the thrill of seeing the weight on the bar go up.
Training Fitness Apps Bodybuilding. Our Fitness Apps Share this page. I lost 60 pounds in about 6 months and it was easy. I wasn't ever hungry and the weight just melted off. Right after that I got pregnant and gained all the weight back. I tried to diet the same way that I had previously but I wasn't doing something right because it just didn't work like it had the first time. Reading through your information, I am sure that I was on a Ketogenic diet.
Every morning I had bacon and eggs, hashbrowns soaked in bacon grease, 2 pieces of toast with butter and about 12 oz. For lunch I had something that would be about hunded calories and then again for supper another hundred calories. Most of the calories came from meats and fats but I knew I had been eating some carbs. I am not sure what I have been doing wrong this time but I think I have been having too many carbs at the beginning of the diet and not getting into full ketosis like I must have been that first time.
I am very happy to have found your site. The information made alot of sense but I am kind of overwhelmed by trying to learn a different way of looking at food. I have always counted calories and I was just lucky the first time because I like fats and proteins so I just ate in a way that that is where I got my calories. I hope to post again in the future saying that I am back in ketosis and losing weight again. Thanks for having a web page that I could access for free and not something to make money off of.
I am afraid that I have always thought of most diets as sure ways to fail at losing weight,so I know that if your site was one I had to pay for I wouldn't have looked at it because if you really believe that you know something that can help lots of people then it seems to me that you should make that available for free just as you have done. Good for you and hopefully good for me. Just wanted to add that if by using your information I can succeed at my weight loss, you can be sure to find a donation to show my appreciation.
Arcita, I did have a question. Looking at how many calories I need to eat from the formulas you have on your site, I need around a day.
I have never ate that many calories while dieting and was wondering if there would be a problem with eating only to a day. That is still more than the I used to eat but I want to try to do this the right way. I drink raw milk and was wondering if you think that could make a difference. Please let me know what you think if you have time.
Thanks, Martha from Kansas. First, your blog is amazing and thanks for putting all this info together. Second, I have one question. I am doing TKD and I know that I don't count the carbs from pwo shake, but do I also neglect the carbs for pre-workout also? I had about 27g of Dextrose pre in water and another 27g with my protein shake. Thanks for getting back to me.
I have been trying to figure this all out but my information shows that milk has 10 gms of carbs in one cup and if that is the case, my understanding is that I only get about 27 gms of carbs in the first place, so to drink milk, I am using almost all my carbs for that.
I love milk and hate to cut it out of my diet but it sure takes a chunk out of my carb allotment for the day. Another thing I can't figure out is the different nuts and seeds on your list that are listed as green but they have a large number of carbs also.
Do you just eat one tablespoon at a time so you don't get too many carbs? Seems like a waste of carbs for what little bit you get.
One last thing I am struggling with is keeping track of everything I eat. It is hard enough just to keep track of calories, but to keep track of protein, fat and carbs as well as calories is really time consuming. Is there something I can do to make it easier? Thanks for helping me with this. I do have a book coming that might help me some also, and if everything goes well, I won't forget your help. Atkins said "you can eat as much fat as you like" he wasn't saying that keto defies thermodynamics but instead referring to the satiety of protein and fat.
Thanks for the input. I have been keeping really close track of everything that I have been eating for a week now and so I think I will give what you are saying a try.
There was only one day that I would say that I felt hungry so I had some pecans and it sure didn't take many of them to get to the point where I didn't want any more. I would say that I might even be getting a feel for how much I can eat in a day so I shouldn't overeat by too much if I do at all. The only thing that I have noticed is that I tend to get more protein and less fat per day than my numbers say I should.
What is the harm in getting say g of protein instead of the 80 that my numbers say I should get? I have been trying to be a little active each day so g might be more in line with what I should get but will extra protein affect the dieting negatively in your opinion? I also haven't been having great success in the weight loss in my opinion.
Maybe I am expecting too much, I am trying to stay between and calories and I have only been losing an average of a pound a day, but I am sure that will slow down soon.
I know that probably sounds like alot to some but I am used to 2 or 3 lbs a day for the first week at least. Just wanted to let you know what has been going on with me. So far I have lost 9 lbs. I feel like I am off to a good start. I am going to try to get you a little something for your help but I don't know how it will show up on your stuff or if it will.
Please let me know so I can take action if I need to. There is something going on that has happened in the past to me when I diet and that is that my muscles feel like they can't get any energy. The muscles themselves just feel kind of achy or stingy, I don't know how to describe it. I get the impression that your site is more geared toward body building than it is for weight loss but I think you can help me figure this out. When you are on a high fat high protein low carb diet what do you need to do to make your muscles feel like they have plenty of energy to do anything you want to do?
This is day 15 of my diet and this has been going on for about 3 days now. I can't see that I have changed anything with the way I have been eating except having given up milk, but I have also quit losing weight since I have given up milk. Please give me your input. I went back and reviewed some of the information in your post and see that you are a college student.
Good job on the post. I was under the impression that you were someone with years of experience with writing and nutrition as well as exercising. You sound like you really like and understand what you are talking about.
I know I don't drink a gallon of water a day, I get to the point where I just can't bring myself to drink any more. I try to get about 3c. I know I shouldn't worry about the scale, but I guess you could call me a scale addict, I weigh myself several times a day just to see what is going on.
I also take my blood sugars occasionally to see what is going on there. Those have me more than a little confused, when I first started by ketogenic diet, they were steadily going down. First in the 90's, then 80's and the lowest one was 76, that was probably on the 5th day of my diet. But when I took it today on day 15 it was back up in the 90's. Does that indicate anything in paticular in your opinion?
Oh yes, my clothes are fitting a little looser I think but it will probably take a little more weight loss before I notice a big difference. Good luck with your studies and if I am taking too much of your time please let me know. Just curious, what college are you attending? One of my older daughters went to the University of Missouri at Rolla. Like I said in my last post, I have been looking at your information some more and I had a question about the induction period.
You say that the induction period can take between 10 and 30 days. What do you mean by that? I did your 3 day to ketosis plan and have been trying to stay under 50 gms. Should I be in ketosis yet or is it going to take longer? How can I tell if I am in ketosis?
If I don't use ketostix, is there any reliabe way to tell if I am in ketosis? If I don't have fruity breath or urine, does that mean I am not in ketosis? Once I can determine if I am in ketosis than is that the end of the induction period or does it have other implications. When you first start going into ketosis, does your body still try to find glucose and only when it no longer tries to find glucose then you are fully into ketosis?
I am not very clear on the induction period and what it means to be completely into ketosis. What has to happen so that my body is completely into burning fat for fuel? If I have a weak moment and indulge in a chocolate bar does that take me right back out of ketosis and do I have to start all over again?
Can someone please give me the real deal on if Caffeine is slightly bad for Ketosis diet? I've found your work in compiling this information enormously helpful and highly commendable.
Reading and rereading the food list, however, one thing has been driving me crazy that I hoped you might clarify You list peanut butter as an excellent foodstuff - this makes sense. But at the same time, you list peanuts as merely 'acceptable'. Nutritionally, peanuts themselves are virtually identical to natural peanut butter in every way.
The only thing the process of making them into peanut butter adds is a small virtually negligible amount of trans fat, so I'm curious about the significant difference in their ratings. Is it just something you didn't delve too deeply into totally understandable or is there something else I don't know about peanut butter that makes it preferable? Kirk sorry I posted as Anonymous My goals are fat loss along with muscle gains. Would TKD throw me out of ketosis? What is really the best way to lose fat the fastest and gain muscle at the same time.
I'm in ketosis for the last week or so. I am a recently diagnosed type 1 diabetic following a very low carb diet. My blood sugar levels are great as a result BUT I am producing ketones most of the time. My doctor is totally opposed to me being on this diet because he thinks it is very dangerous for me to be in ketosis all the time. A lot of literature on the subject says it's fine for a type 2 diabetic but not type 1.
I am desperate to stay on my low carb diet but I don't want to put my health at risk. I would be so grateful for your opinion I have found it super easy to stay on track and lose 30lbs, I am still going strong and totally commited. I have 11 lbs to go and I will have reached my first goal, I may just keep on going a while longer before I add any calories to maintain.
Hi Joseph, What a fantastic article. I looked at so many resources and found yours to be the best combination of overall picture the nitty gritty details. I used to follow the CKD last year and lost 10 kilos. I work out alot at the gym and the CKD has done wonders for me. My question is if I'm not on any training regime and my activity level is just sedentary then would i still have a glycogen re feeding once a week just a single cheat meal?
Do individual who follow the diet with no exercise have a cheat meal once a week? I would appreciate your response or any one on this blog. I stopped training for couple of months. There'd be no point to a cheat meal if you don't lift weights. I mean maybe psychologically it might help to have one cheat per week, and it might give the false appearance of hastening fat-loss since glucose would act as a diuretic under those conditions which may lift spirits, but other than that it's pointless.
The point of a "cheat meal" is to replenish glycogen stores so that one may undergo resistance training in an effort to preserve or even build muscle-mass. To everyone else who have left comments: I'm sorry I haven't been able to respond. I appreciate you taking the time though. I assume I'm too late and you've already found your answers. Is it worth it? Will I be in a perpetual state of transition and never reach a ketosis state?
I was just wondering if you think that keto is feasible for a vegetarian. Also-in regard to getting enough fat, I've read people often use oils like canola oil. This may be a dumb question-but does this mean one can literally just swallow a tablespoon of canola oil to get enough fat?
Thanks for the informative post! I realize this is waaaaaay after you've posted this up, and probably won't get seen, but I had to comment after reading the section you put up there about Alzheimer's.
The only reason I'm making this comment is because ALZ research is very near and dear to my heart. While the research you are quoting does support your hypothesis about keto diets and a reduction in ALZ symptoms, the way you have worded your statement is false.
Sorry for being a nitpicker! So, I've lost 90 since May doing the low-carb thing. I absolutely love it, but all of the internet research I've been doing made me fearful that it's unhealthy and it's going to lead to my demise!
Thank you for the post I feel better than I have in all of my life, and I want to maintain this! Your post is very informative, resourceful, and certainly one that I am going to bookmark!
Hi, I've made a more exact food pyramid from your ratios, here is the reddit discussion about it: We have been taught this abundantly fabricated lie for over 10, years beginning with "Agricultural" boom and more recently in the last years to keep the farmers in the lime-light. Everything on earth regardless of origin comes from wilted crops, nitrogen-enriched soils and harsh living conditions. I have done every validated, reasonable, healthy, diet-crash, impossible "what the hell are you doing" diets that there has been in the past decade and none have made me feel more energetic, more focused, and more healthy than this.
Granted, I don't eat processed meats, cheeses, mayonnaise, nitrated meats, but I do enjoy everything else under the sun. I did this diet consistently for 6 weeks and had my levels checked. My overall cholesterol was "", my resting glucose levels were above average, and my hydration level were off the charts.
Though I don't agree with these numbers, "MAN" wasn't meant to be fat and overweight. It defies genetics and adaptation and creates an alarming rate of diseases that we're seeing now. Stick this for as long as you can and make sure you stay active.
When you get to the point to where you "just want more"- whether it be from foods, exercise, etc. This will STILL keep you in ketosis because your body will use the readily available energy immediately without overturning your ketones. That's my 2 cents. Hi, Very informative piece! Do you have any information on this diet with respect to having hypothyroidism? I am taking meds to control hypothyroidism, and wonder how successful I would be in losing weight that I've gained since being diagnosed.
Thanks for this wealth of information! Hi Joseph, Great Blog! I started the Diet about a week ago, just wondering what signs should i look for to know my body is "fat adapted", i know you said days. Thank you for all the detail! I found the testimonials especially helpful to me. As someone who's been on this diet for the past 3 months, I can say that it definitely works but you do hit plateaus if you're not careful.
Love Love Loved this information!! My eyes have been opened to a whole new way of thinking and eating. I just started my induction 3 days ago and I have already lost a few lbs. My only problem with following this plan, that I can forsee, is Alcohol.
I am a social drinker and, although, I plan to make a conscious effort to leave it alone for a month or so, realistically telling myself that I will just "not drink" any more would be a lie.
I have done a little research on the carb count in various alcoholic beverages and found that gin, vodka, and rum have 0 carbs and thought this may be alternative if mixed with a diet soda or other no carb beverage. I wonder if you had any thoughts on the subject? I started keto on Monday, but am somehow concerted about the vitamin intake.
Which vitamins in particular I should look for in a supplement, being on keto? Excellent overview of ketosis. I am restarting a K diet after some time off; I did not feel good off ketosis.
I seem to be very sensitive to any carb foods and have to monitor carefully. I see how this sensitiviy has increased with age. I sleays heard that your metabolism slows down and most people put on weight as they get into older years as in over 55 , and I can attest to this for myself, so even if in youbger days a person seems to "get away with" eating more carbs, I believe there is accumulated damage that eventually creates both weight and health problems.
I like how you've stolen most of this post from the bodybuilding. Joseph are you even on this thing anymore? Like most of you, I hate seeing his name because it's on everything related to ketosis, yet, it's very brief and basic information for those of us that hate to read Supposedly, a ketogenic diet is not meant to be sustained indefinitely nor is it a good approach for longevity as the body will begin to become more and more sensitive to insulin through longer periods how this makes sense I have no idea.
How can the body become MORE sensitive to insulin if bloodsugar is regulated at homeostasis and insulin is never truly "activated"? AND- to produce the results that one is looking to achieve on a diet such as Ketogenic fat loss at least grams of protein should be consumed as an average per day 0. Don't get all math-contra on me. When people reference things it's pretty much up for pure analytical tyranny: All I'm saying is if you want to be physically active and dwindle your body fat down-down-down, ketosis in all categories seems to be the best bet I'm going to be doing a 6mo trial of stictly SKD with DC training to see if my theory is right, that everyone is created differently and some things work differently than others Joseph, would you mind if I posted here of the current progress?
Really cleared up a lot of things I was unsure of. It is however quite difficult for me to get through the initial adaptation period and I have this fear of low serotonin levels as someone who suffers from depression.
What's the deal with tryptophan levels under ketosis? How is the brain obtaining serotonin without the insulin spikes of carbohydrates? I drink and like girls but I also can solve the Schrodinger equation without getting an F: I'm a crossfitter so I can't do full keto or I'd die in our workouts I've tried for a 5 week stink and cut my weight from down to well now 3 months later but I had to bring my carbs up to a moderate carb range and I still find myself in keto some days when we have a high metcon based workout Either way I'm curious to see your results as it always great to learn more from what other experiace.
I think it's probably true that ketosis is not meant to be sustained indefinitely. Probably our ancestors cycled through periods of ketosis and glycolysis. Feel free to post your progress here. Though I don't check this page as regularly as I used to so I might not respond in a timely manner, but it seems others are curious as well, so yeah.
That's a question that I'd be interested in learning more about. I'm not familiar with the biochemistry of serotonin. Given that everything you write is true I still don't really see a problem; insulin is still just as readily produced and active under ketosis; you just don't get a relatively acute production of it as you do with the ingestion of sugars.
You are a genius and have helped me put on muscle, strength, endurance and size keep up the damn good posts Find me on Facebook. I also have been in contact with Ellen of www. I like being a big guy. I've been thin with a tiny neck before and I looked like Mr. Garrison "M'kay" and hated it. I packed on the weight and lifted the world and got to where I am today. Big, Chubby, and full of smiles.
I'm not afraid to admit that I've fallen off the wagon and have had trouble sticking with a diet regimen longer than 12wks Lyle said it himself that not enough studies have been done on the athlete and a pure ketogenic diet. Feel free to email me any time guys on any questions or ideas or suggestions: I hope you all have a wonderful week and enjoy yourselves! Man I know all too well how crossfit compares to the rest of the world. It was a brutal epilogue for about 7 weeks straight.
My buddy was ex-special forces and we did hero workouts everday for 31 days straight. I never did so many deadlifts in my life. I will keep this updated daily if you don't mind me intruding. I have just spoken with Ellen from ketogenic-diet-resource and she is interested in how this adaptation will work, and is queing me on what approach to take in a full ketosis atmosphere.
I'll be doing this as well as DC Training for 12 weeks- hell or high water. Tonight is day 1. Fasting 16hrs from a refeed weekend yum this will be an onslaught of destruction and detour to get my glycogen out and begin Krime. I will let you know of my food, training, and feeling daily.
Hey Guys, For some reason my last 2 posts were unsuccessful. I'm staying within my range of carbohydrates although I've read on "livin la vida low carb" it states that anything under could induce ketosis in some cases and sticking with my protein requirements for 12 weeks. I'm keeping wine in my routine ; my wife won't let me NOT drink with her.
But giving up sugar and starches are ok. That puts me roughly in the lean body mass but that was last week. I took a week off from the gym and consistency so that puts us at a "Square One" I'll update tonights training and body comp tomorrow. Thanks again Joe for letting me post here: I just checked and for some reason your comments were being caught in the spam filter. Maybe because you were posting links. In any case I marked them as non-spam. Keep up the great work. Last night was a bit off-keel.
I've been IF for the week and eating a big meal at night, kind of like a Warrior Diet approach. I've been dwindling my carbohydrates slowly so by the end of the week I will be in the ratios mentioned above by our good friend Arcita.
I weighed myself last night at I fear that I may have already lost a little bit of muscle mass but that could be to the caloric restriction and depletion these past few days so I'm not worried. My main, number one focus is fat loss, and as we all know you cannot serve two masters so I'm going to pay homage to that philosophy and get down to a base stock. I'll check my bodyfat levels tonight and update in the morning.
The rest of this week will be dedicated to harnessing ratios and rest. Keep up the great work everyone! Hi I recently started a low-carb diet and after 2 weeks i think i have just gone past the adaption process. My question is, does it matter if i eat A LOT of fat foods cheese, cream, etc.. I understand fat fills you in faster hence many people don't feel the need to eat as much DC Training is intense- to put it lightly.
For those of you who are unfamiliar with the principle, I recommend reading up on the anabolic minds website under Dogg Crapp Training. Wednesday looked like this: The "xreps" are half reps done to engage the sacroplasmic expansion when the myofibrils are absolutely destroyed. Today is "B1" day and I will update you tomorrow on that big guy.
No headaches, no crashes, no fatigue, just feeling really good so far. This week has been crazy- every tween in the world is at my house for summer vacation. Ketosis is going great! Strength has not dropped a lick. Then I stuffed my face with sundried tomatoes and chicken thighs covered in oil. Some say fat's no good after a workout- I say "get the hell out of my way": I do what I want.
Ok- so week 1 wrapping up and feeling great. I'm sure that will change come week 3 haha! Curious as to what you guys think- Should one solely focus on the deprevation of carbs for fat utilization as energy, or fight the good fight with training and TKD to optimize both?
If you care about muscle preservation then go for a TKD. If you just want to lose weight as quickly as you can with as little effort as you need to put forth then go for a SKD. Thank you guys so much for the feed back. I dunno- I understand that CHO's incorporate and recruit "new" muscle fibers to recoop and repair, but to what degree and to what "true" percentage of the bout honestly.
I like being a big guy honestly, but not a big soft guy. I feel that I am an above average athletic individual who has a pretty decent inability to process insulin for energy breakdown.
I did Burn the Fat Feed the Muscle for a month and lost about 3lbs and my composition didn't change much at all. I did Ori's Warrior Diet for one week and saw 5x the body composition change by eating at night and starving throughout the day.
I did MB's IF Leangains and had HORRIBLE stomach issues from consuming a gigantic amount of food all at once kudos to those who can manage-ick and I stumbled upon JA's Keto blog and did that for a month- and saw the best of all three worlds combined, with no cravings, no hunger, and strength continuing to pile up through the roof.
I will take this to the heavens if I can: This week was my "down week" or my cruise or however you want to call a deload phase. My energy continues to amaze me and I haven't had any fogginess as of yet. I'm going to mark 30days from today as being my "let's see if I'm adapted" phase and then from there, give myself another 30days of training as I am sure I will be in full-ketosis by then, and can judge how well I feel and how well my training is going at that point and time.
However, after speaking with numerous entities in the keto world, some mention as high as g of CHO still allowing ketosis with the benefit of ATP for workouts and some say 'forget' that fat also allows ATP but to beware of gluconeogenesis as that will hinder any fat utilization process if my protein levels are too high Right on Joseph, really appreciate this broken down information. I have been studying the basics of Ketosis over the last 6 months as I am partnering with a doctor to star a metabolism and weight management clinic.
I went on a keto diet for a month back in the beginning of the year so I could experience and understand the keto protocol at a deeper level. I have never felt better in my adult life While I have never struggled with being very fat, I have always wanted to perfect my bodybuilding efforts. I am getting ready to head back into a keto diet but now more as a permanent lifestyle.
I read your bits in the article about building muscle mass while in keto and will use those as a starting point. I would appreciate more advice or direction to resources that might be helpful in my quest to live in a keto state, while achieving an anabolic state for muscle mass development. What are your thoughts there? From what I have read, it's enough to make me seek to live in a keto state for my overall health and longevity.
Very informative article, used the cambridge diet to getinto ketosis, for 2 weeks Now my issue is that i want to continue lossinf the weight my challenge is that i live in african were most of the foods are staple food,and the food we have here are very diff from ur suggestion list , so pls can u suggest a better list for the african readers Thanks michelle.
Before I began this "venture"- I saw everything from carb cycling to carb 'back-loading' which in itself isn't a bad idea. It's taken a VERY, very long time to get this through my beautifully thick skull. But alas, that ship has finally left port and on its greatest navigation yet. Ketosis is and has always been like math "always proving and never changing". The weight will always be there, the exercises you love will never go away, you just need to do your Freshman year of fitness the way that everybody else did Day 1- Shred Me Today is the beginning of the rest of my life.
A goal in vain is a goal never obtained. That's where I was a month or so ago Crazy where time goes. I recently demoted my previous psyche and drafted a confident, true blooded determinor destined for greatness. My goal is to: Weight Training will be reps, 4 exercises per body group, in a traditional M-F split due to time and availability of doing cardio post training Creatine and BCAA will be taken between meals, pre and post training.
If you can, I would love to be held accountable and be "kept track of" during this short term goal so any feedback on my personal email would be great- if you guys and gals can find the time.
I'll post pre-progress pics tomorrow morning when I get in- Thank you for any support! And thank You Joseph for keeping this feed open! So far- so strong: I am 50 and in Menopause. I do cheat a little on weekends. I have always stayed as clear from fats trans and saturated as possible.
I eat health fats though. I drink things like almond milk and I love eggs, lean meats, and even fish. I teach Zumba twice a week as well as four other routines. Outside of that I perform weight training three days per week and I drink a whey shake with Almond milk unsweetened after that. Will this diet breakthrough the way my body is storing fat to replace the lost estrogen or will I just be wasting my time? I've tried so many things and spent so much money My arms and legs are fairly shapely, but I have a 31 inch waist!
I would love for someone to do a study with menopausal women who want to be really fit!! I'd be first in line! Skip to the end of this link.
A ketone diet can raise the acetone content in the body,with scary consequences. Hydration is essential for those in ketosis, liters of liquids daily takes care of acetone build up and the bad breath or body odor. I'm willing to try the diet. Heck I've tried everything else: Visalius--lost 3 lbs in six weeks: I tried it again not on hormones and within two months I gained it all back.
I am willing to try things, but being healthy is important to me. I really don't want to get sick trying something. I work out HARD. Burpees, push ups, squat jumps,running and Zumba, etc. Everyone keeps telling me because I'm 50 I have to 'learn to live' with a 31 inch waist line and I have to 'accept' that I am not 25 anymore.
Okay, I accept I am older, but why can't I get results for what I am willing to do??? Basically what I am hearing is 'give up!
I am a doctor of health education, which basically means I seek out ways to teach overall health. This is intriguing to me and I'd like to try it. I have NO health problems and I'm up for anything healthy. Is this for me Sounds like you might be insulin resistant, and that makes weight loss very tough.
I speak from experienc. I stay in ketosis most of the time, and have justnordered a blood ketosis meter to maximize the ketone production. What does the series of yellow stars after the coconut oil mean?
Just started Keto diet this week, Thanks for the great information!! Yes, I too would like to know what the yellow stars mean, after the coconut oil and also after eggs.
What do the stars mean? I was initially going to rate each item on a scale of 1 to 5 stars based on several factors, but I never finished this. Sorry for the confusion. I suggest the keto subforum on bodybuilding. Interesting about the role of accumulation of glycation on proteins in diabetes. Reading about it now. As long as you maintain an energy deficit for a sufficient period of time, you should see results.
Keto might make this maintenance easier. Give it a try. Looks like a pretty decent workout. I thought you said you were doing crossfit? I am curious about the role of artificial sweetners and ketosis. Thanks very much for this article, I found it both informative and interesting. I've cycled low carb diets for many years after reading such books as 'Hard to Stomach' and 'Breaking the viscious cycle', not for weight loss as such, but for health reasons.
I've had IBS and Colitis for over 10 years and instinctively found that low carb diets helped me when the doctors said they wouldn't make a difference. I've also always enjoyed weight training and always made the mistake of slipping back into old eating habits because I felt that to gain muscle I had to eat carbs everyday.
As a result my health always deteriorated again. I now realise that my 'low carb' days probably weren't even that, I was cutting out grains but still having 2x bananas a day, some grape juice and some sweet potato. My question is this: During this 1 month phase of zero or very very low carb eating to correct my health issues, I understand that I should concentrate on resting and getting better.
To help maintain muscle mass during this period would it be wise to do a couple of full body weight training workouts per week, or would this really have a bad effect whilst on zero carb? I suggest to all- do your research. The key is, that our bodies, from years of abuse, are primarily geared to store fat in the form of toxins from excess sugars and are almost insulin resistant. This is what we want to correct and avoid in the future.
There are many benefits to carbohydrates of course, but for what you need vs what you use them for, are not required. Do you 'need' 3 pieces of toast? Does your body require that many grams to efficiently produce ATP to create energy for your fitness? Actually your body doesn't need them at all if you want to be 'technical'. But the more active you are and want to be, the more they become a part of your life.
If you want your body to be efficient at burning fat, lay off of sugar, alcohol, artificial sweeteners sans sucralose-only one that does not engage in an insulin response in your body and anything that resembles a grain I believe there are over that fall into this category. Use your fruits, veggies and tubers. Dope yourself with heavy caffeine mg to activate your mTOR, and go do something. The more active you are, the better your body will respond to food. Keto is necessary to kick start antiobesity, but it's not a necessary way of life to always try to consume less than 30g of carbs.
Reward yourself when you start seeing progress. Your Partner in Krime- Bradley. Where can you find a ketogenic diet food list like the type used for seizures I have the one for the mct oil diet but it allows things that aren't allowed on the other I use tbsp mct oil daily if you wanted to fast a patial day how much fluid would you need to consume when first started diet was told could fast hours by neuro but this would be done at home again forgot how I did it the first time would something likee heavy cream mixed with unsweetened chocolate and water with meds be okay several of meds contain things like cornstarch any help would be greatly appreciated CNW.
Rumored to be detrimental to T3 production by the Thyroid gland though sugarfreesheila has been doing it for 12 years and doesn't seem to have any health issues - Artificial Sweeteners: Consume at your own risk. It's nice to have every now and again. Don't think too much into it. Alcohol gets digested at 7 calories per ounce though, wheat gluten , is an opiate so stay away from Alcohol with anything remotely sweet or you'll regret it the day after.
Your body supposedly stops digestion of other macros to eliminate the poisonous presence of ethanol, so if you are going to drink, make it the last thing on your list that night Some sooner, some longer, it all depends on genetics and your body's sensitivity to insulin an how long you're on the internet lol.
Wait hrs until your first meal, and eat a very hefty plate of meat and fat stay away from nitrates people, why are you doing this to yourself?
Do this for your first 5 days and then begin eating small meals a day. Save it for one meal who cares, just eat. Learn to be full. Learn how to listen to satiety. OH- and a side note to help you learn to enjoy your new journey "Fat is the only macro-nutrient that doesn't create fat spill-over INTO fat cells". Honestly- you just have to. If you want it bad enough, you will find away. Hell I'm married to a gourmet chef and have two little girls who think sugar is God's gift to the earth No support group there haha- and how do I do it?
Because I know if I can't face those temptations and beat them as little as they are, how can I combat the inner demon that makes me weak and thinks food is the answer? Maybe it used to be and to a lot of us it still is, but control beats temptation every time. Do it for yourself so you can attain that sensational you that is just beneath the surface.
Friends are too few and far between for all of us. If you ever want to chat or get some good feedback, email me anytime at blue. When considering carb intake for the day do we use Total Carbs or Net Carbs?
Any idea of why blood ketones may go down after exercise? Maybe an insulin response during exercise?? I have marginal blood ketones with the highest ever being around 1. This sounds great with the greens! And, if they're lucky, that's even better. The orange and sesame dressing is lovely too. Hi, Sarel from South Africa here. I did cyclical keto a few times in the past with some success but always had a off day over weekends. This was due to me thinking that I would not be able to stay in ketosis and have a few drinks.
Much to my surprise I stayed in the first time I tried it and have been in ketosis for 11 weeks now. My aim in the beginning was to lose fat and I've lost 15kg 33lbs. What I wasn't expecting was the deep sense of wellness I started experiencing after about 4 weeks. I would like to ask you opinion about a few of these.
I used to suffer from insomnia, it completely disappeared in about 5 weeks. I now sleep about 3 hours a night less and wake up in the morning feeling refreshed. I also stopped snoring, probably due to weight loss. My work productivity also received a significant boost. No more afternoon sluggishness and mood-swings are a thing of the past.
Last night I noticed something amazing though. I am have significantly less grey hair than what I used to. Only noticed it because I let my beard grow for about a week. I had a ring of whiskers around my chin that was in the process of going completely white.
Well there is not one grey to be seen. I do however have a few negatives. I have a skin rash on my arms that seems to fluctuate from being just visible to being a little itchy. My lymphatic nodes are swollen all over my body but especially in my arms an neck and I have constantly stiff neck muscles this is new.
I also have a vague feeling of my kidneys " being there " for lack of a better description. No pain but not normal either. Okay, getting ready to jump on board here but after my reading am a bit confused I'm wanting to drop the weight, then hit the weights hard once I get a handle on this. Thank you for this post, it's extremely helpful. I have a question though, will orange juice be a good enough source of Carbohydrates to take after the weight-training?
You suggest the PUFAs. Thanks for such a great website! I've read that while on low-carb or very-low-carb nutrition, one needs to supplemtent the diet sodium, potassium, magnesium, etc. I have been keto myself for almost 6 weeks now. Doing great with no supplements. Wondering if and why I should supplement. My son is aiming to do this and sent me the link to your post.
The only problem I have is with the Splenda sucralose recommendation. Please look into the problems with Splenda. See my post here: I am so pumped to find this -- and other sites -- which support keto.
At the same time, I'm a bit annoyed -- and saddened Atkins had found I think it would be appropriate for every site such as this to say or have a banner that says , simply I went to check my blood condition, n found that my blood ph level is 6 Is that dangerous state? I have read some says that below 7 cell can stop functioning. Yes, that is a dangerous pH level. You are in ketoacidosis. Do you normally require insulin shots? Ketosis is regulated by insulin. Go see your doctor.
Thank you very much for this resource: I wanted to let you know that one of the links you posted has a not found on it. Hi Arcita, I reference this thread a lot. So thought i'd drop by with a thank-you. I heard people suggest liquid carbs after the depletion workout for atleast 12 hours? I'm considering doing mine only for a 36 hour window if i'm honest, sunday i will use as a day to get back into ketosis after the refeed, doing some liss etc.
But yeah, the main question, refeed, do i honestly just have to stick to my macros and not really worry about what kind of carbs i'm eating?? Actually, I probably should have specified that one should avoid fructose and sucrose, and focus mainly on glucose-rich products for maximal muscle-glycogen synthesis. A cookie won't hurt.
I'm glad that you find the guide useful. I'm planning to do a major edit of it in the next month or two, so stay tuned for that. You need help with what? Looks like you're good to go. Thursday, March 10, A Guide to Ketosis. Contrary to past opinions, KDs also lead to improvements in cardiovascular health. Meal 5 Protein Shake with Water. I'd actually eaten a ketogenic diet since for medical reasons and for weight maintenance. I started eating low-carb after my type II diabetic father had great success with it, not only stabilizing his blood sugar, but getting to a healthy weight.
Humanity has existed as a genus for about 2 million years, and our prehuman hominid ancestors, the australopithecines, appeared at least 4 million years ago. Posted by Arcita at 4: Chanel March 12, at 2: Arcita March 12, at 2: Anonymous March 12, at 2: Chris March 12, at 3: G March 12, at 4: Arcita March 12, at 4: Marlene March 12, at 5: Shelby Fox March 14, at Ada March 15, at 5: Tyrone March 15, at 5: Robert Fünf March 15, at 6: Ian March 15, at 8: Anonymous March 15, at Arcita March 16, at Mister Sharaf March 17, at 2: Generally Disgruntled March 17, at 3: Erika March 17, at 3: KB March 17, at 4: Malkavian March 17, at 4: Arcita March 17, at 5: Rachel Neilson March 17, at 6: Nuker Zero March 17, at 7: Tasos March 17, at 7: Arcita March 17, at 7: Moob March 17, at 8: Chris March 17, at 9: Sam March 18, at