Growing Muscle on Keto

To grow muscle while doing intermittent fasting and keto you must exercise. Why? It is because the most important stimulus to muscle growth is the intensity of the exercise. 

Before we get into the exercise part. We need to understand the underlying principle. When you do intermittent fasting consistently (two meals a day) and you are adapted to ketosis you will have higher levels of human growth hormone. Human growth hormone doescause the growth of muscle and it also prevents the loss of muscle.

On the opposite spectrum if you are eating frequently through the day and you have insulin resistance and you have blood sugar issues or you are pre-diabetic or diabetic, you are going to have less amino acids going into that muscle. You are going to have more muscle loss. 

To stimulate muscle growth or retention, consume two meals a day. Keep your carbs closer to 50 grams per day, but not over that. Why? We do not want to go too high because we are trying to prevent insulin resistance. 

Continue reading “Growing Muscle on Keto”

How Much Of Your Health Or Disease Is Genetic?

I was born with bad genes. There is nothing I can do. That is absolutely not true!

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Only 5-10% of disease is caused by a genetic defect that has been passed on by your parents.  It does not mean that you’re going to get that disease.

Thomas Seyfried, the expert in cancer, wrote a book, Cancer As A Metabolic Disease. He says when you see tumors in cancers you do see a lot of genetic mutations but those mutations, those alterations in genes are downstream.

They are symptoms NOT causes of the cancer.

They are symptoms of the damage in the mitochondria, the machinery where you are burning fuel. That is the first thing that gets damaged and then the mitochondria adapts to a different metabolism called fermentation.

Because the mitochondria has its own DNA and they are not protected like the DNA in the nucleus because they are outside the nucleus they are very susceptible to mutations and alterations in the DNA. That is probably one of the reasons why you see so many gene mutations in tumors and cancer.

Most gene mutations are not inherited; they are somatic mutations. Somatic mutations mean it is not inherited, but caused by your environment. 

To understand this further, epigenetics is an important term. It means above genetics.

Epigenetics explained:

Continue reading “How Much Of Your Health Or Disease Is Genetic?”

Fasting: 14 Things To Consume In Order To Make Fasting Easier.

When you do fasting, anything that you are consuming other than water is going to break your fast to some degree but these are the items that will have a very minor effect on your ability to get right back into fasting. 

The biggest thing that will break your fast is refined carbohydrates or sugar – the high carbohydrate diet.  

Protein also has the ability to break your fast because protein can stimulate insulin. This is why if you are doing fasting and you work out and you take some branched chain amino acids right before the workout you will break your fast. Other things that will break your fast because they increase insulin are collagen or bone broth. 

The two things that do not seem to have that much effect on insulin are fats and fiber. Fiber has a zero effect on insulin. For example, when you are consuming leafy greens that are very high in fiber, low in sugar that will have a very minimal effect on insulin. 

Continue reading “Fasting: 14 Things To Consume In Order To Make Fasting Easier.”

How Much Weight Can I Lose When Fasting?

What is Intermittent Fasting?  Most people eat in a six-hour window and fast for 18 hour. This is with eating two meals. No snacks.

If are currently eating a Standard American Diet and you just started intermittent fasting you are probably going to lose anywhere between 7 to 15 pounds for the first week. That happens on just about any diet that lowers the carbs. 

Why? Because you are going to lose a lot of water weight. Where is the water weight coming from? It is coming from the stored glucose as glycogen. There is 3 to 3.8 grams of water in every gram of glucose if it is stored as glycogen. Glycogen is like a fluid-filled sponge. 

When you fast, you use up the glycogen in your liver fairly quickly, which dumps a lot of water. Water stored in glycogen will release, which will cause you to get rid of a lot of water weight at first.  

There is a difference between the weight loss while doing the ketogenic diet and while fasting. 

Continue reading “How Much Weight Can I Lose When Fasting?”

Common Mistakes With Intermittent Fasting That Stop Weight Loss.

Common Mistakes With Intermittent Fasting That Stop Weight Loss.

Common Mistakes With Intermittent Fasting That Stop Weight Loss.

1. You have been doing the Standard American Dietfor years and you jump into fasting without giving your body at least 3 days to be fat adapted.  
 
Why is this an issue? Because you are fasting with a blood sugar issue and if you go straight to one meal a day, you will have severe hunger with blood sugar problems, dizziness, light-headedness, grouchiness, extreme irritability, brain fog and cravings for sweets.
 
If you have those symptoms try one of the following: add another meal, more fat, add some bone broth for the electrolytes to try to speed up the healing of the insulin dysfunction. 
 
Hunger is one of the best indications.If you can go from one meal to the next and you can fast and you feel good and you have energy, you might have a little hunger and you do not have the other issues mentioned above, then it is working. 
 
Do not change it if it is working.Some people think now that I am losing weight I can pretty much eat what I want so then they go off the program. 
 
The next thing you know they are ten pounds overweight and they wonder what happened? Go back to the original formula and keep it consistent. 
 
2. You are eating too many carbs without realizing it.You did not realize that fruits, rice and sweet potato are carbohydrates. 
 
A little bit a carbs will knock you out of ketosis (fat-burning) for 2 to 3 days. It takes a while to get into ketosis and it just takes a little bit of carbs to knock you out of ketosis. 
 
If you are doing this a couple of times a week it could be the reason why you are not seeing any results.
 
To count carbs, fat and protein this Blogger uses the free version of Carb Manager.
https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/
 
3. You are on the 5 – 2 plan.You are eating whatever you want for five days and for two days you bring your calories down to 500 per day. 
 
The problem is that there is not enough time to adapt to the state of ketosis (fat-burning). You will be struggling and you are not going to be comfortable and you will cheat. You will say, this is not right for me and give up.
 
4. You are Fasting but when you are eating you are not eating enough to provide enough nutrients. 
 
If you are eating too few calories, usually you are not getting enough nutrients. You have to increase the density of the nutrients in your food or enhance it with other supplements. At first nothing will happen but weeks later, when you have used up your body’s stored nutrients, you will notice your hair is falling out, your teeth are loose and you have bleeding gums, etc. Make sure your food is nutrient dense.
 
Eat a lot of vegetables.If you are doing two meals a day, eat two big salads or a bunch of vegetables. Why? First, because they will keep any waste and fat that is being burned going through the liver. 
 
Second, you want the vitamins and minerals from the vegetables or else you are going to actually start building up unwanted acids maybe even uric acid crystals. 
 
5. Consuming low quality ingredients.If you are fasting and when you do eat you are consuming a powered soy protein isolate mixture, or other low quality ingredients you will not look healthy.
 
6. You are not consuming enough potassium, B vitamins and trace minerals to fulfil your body’s requirements.
 
When you are fasting all sorts of genes kick in, anti-aging genes, genes that help reduce inflammation and genes that help regrow brain tissue. 
 
If you do not have a reserve of nutrients and you are eating you are eating regular foods, you may end up being deficient and run into issues such as heart palpitations and hair falling out.
 
7. If you are vegan and doing keto make sure you take B12, DHA, zinc and ironbecause you are not going to get these are less you consume animal products.
 
8. You are doing intermittent fasting and when you eat you are doing keto but you are eating low fat.If you keep your fat and carbs low, the only thing that can go up is protein. Too much protein can create problems as well.
 
To learn more about how much protein is enough, please see my Blog, How Much Protein Do You Need In Nutritional Ketosishttps://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/
 
When you cut fats, you cut out soluble vitamins, omega-3 fatty acids and all sorts of essential nutrients.
 
This Blog Post has been condensed from two of Dr. Berg’s Posts:
1. Mistakes You Can Make With Intermittent Fasting That Can Ruin Your Results.
https://www.facebook.com/drericberg/videos/312107956734252
 
2. The 3 big intermittent fasting mistakes.
https://www.youtube.com/watch?v=9z4lpYvgZfA
 
Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University. 
 
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
 
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Lydia Polstra
https://2healthyhabits.wordpress.com/