Getting Too Skinny on Keto?

Adding carbs will stop weight loss, but it will also knock you out of ketosis (fat-burning). Do not increase your carbs above 50 grams. Instead, if you are getting too skinny on Keto keep the carbs no higher than 50 grams per day, keep protein under 8oz. per meal, and try to consume large amount of salad or vegetables.

Continue reading “Getting Too Skinny on Keto?”

Does Intermittent Fasting Cause Muscle Loss?

Does Intermittent Fasting Cause Muscle Loss?

The quick answer: No.

Why? First, intermittent fasting triggers a hormone called growth hormone. Growth hormone is the main hormone that spares muscle protein breakdown in your body. It protects it. 

Cortisol, the stress hormone, and insulin both cause destruction of your muscles.  So stress, eating sugar, having instant resistance, being a diabetic destroys your muscles. Forty hours of fasting did not trigger any breakdown of skeletal muscle. I did not find the study he was talking about but I found this one, SIX things I have Learnt from forty-hour Fasting https://annfoweraker.com/tag/40-hour-fasting/

Continue reading “Does Intermittent Fasting Cause Muscle Loss?”

Can the Keto Diet Decrease Your Fitness Performance?

Can the Keto Diet Decrease Your Fitness Performance? No.

Dr. Berg refers to studies that demonstrate the increase in performance for athletes. I was unable to find the link to the studies he referred to.

In this video Dr. Mercola interviews Dr. D’Agostino who tells us how the Ketogenic diet increased the performance of navy deep sea divers. Here is the link, Dr. Mercola and Dr. D’Agostino on Ketogenic Diet https://www.youtube.com/watch?v=5LDc5TxOcvA

When you run your body on ketones, you get less oxidative stress, meaning that your organs and tissues don’t break down as easily.

Two of the top ultra marathon runners are on keto. One of them, Zach Bitter, took the US record for a 100-mile event, done in 11 hours and 40 minutes.

Continue reading “Can the Keto Diet Decrease Your Fitness Performance?”

How to Really Become Fat Adapted.

It is important when you start the Ketogenic Diet to have the correct estimation of how you’re going to achieve your health and weight loss goals.

You may become frustrated if takes a lot longer than you expect to become fully fat-adapted (burning body fat) and begin to lose weight.

In this video, we’re going to talk about how to really become fat-adapted.

The goal of Keto is to go from burning sugar (glucose) for fuel to burning fat (ketones) for fuel.

When you first start Keto here is what to expect:

Continue reading “How to Really Become Fat Adapted.”

Loosing Weight? Here Are A Few Ways To Measure Your Progress.

1. BMI

Why it works: A rough estimate of whether the number on your scale is healthy based on your height and weight, your Body Mass Index (BMI) is a good indicator of your risk factors for certain conditions like cardiovascular disease and diabetes.

DIY: To determine your BMI, plug your numbers into this BMI Calculator. Here is the link https://www.cdc.gov/healthyweight/assessing/adult-widget/iframe.html

For example, Mary is 5 Foot, 4 inches and weights 135 pounds.

Her BMI is 23.17, which is in the Normal range.

You can use the same link to find out your starting point on the BMI chart below.

Continue reading “Loosing Weight? Here Are A Few Ways To Measure Your Progress.”

Happy New Year! Here are the Top 10 Posts for 2020.

The Top 10 Posts of 2020 are ranked by the number of times you liked a Post.

Continue reading “Happy New Year! Here are the Top 10 Posts for 2020.”

Give Yourself Full Body Workout Without Equipment Or Machines.

Dr. Doug McGuff is The Expert in High Intensity Training and Fitness Medicine. He is a consultantat the gym, Ultimate Exercise, and is a full-time practicing emergency physician who lives in Seneca, South Carolina.

In the video link below, he shows us how we can get the same high intensity benefits we get from a Body By Science full body workout without equipment or machines.

Continue reading “Give Yourself Full Body Workout Without Equipment Or Machines.”

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”

The Bigger Benefits Of Exercise Is Not Weight Loss.

The amount of influence that exercise has on your weight is only 15%.

85% of weight loss is influenced by what you eat and the frequency of your meals.

Bigger Benefits Of Exercise Are:

  1. Prevents the loss of muscle mass.

Regular exercise prevents muscle mass especially for people that are getting older. Loosing muscle mass is a normal condition called Sarcopenia. An average person will loose .5 to 1% of muscle mass per year after the age of 50.

You can slow it down by with regular exercise. It gives the person the hormectic effect. It is a mild stress to create a greater benefit. When you stress your body out it rejuvenates, repairs, recovers and it becomes stronger.

You can slow Sarcopenia by getting enough protein. It is important to consume enough protein and that it is turning into body tissue.

This Post explains the symptoms of protein deficiency and how much you need per day. Do You Have These Protein Deficiency Symptoms? https://2healthyhabits.wordpress.com/2020/08/21/do-you-have-these-protein-deficiency-symptoms/

  1. Builds antioxidant reserve network.

There are two types of antioxidants that prevent free radical damage, which cause destruction in the body. One group would be from your diet, especially from vegetables. Your body also makes antioxidants: glutathione, SOD and many more that help to prevent free radical damage. Exercise will build up this network, which helps minimize the damage in the body and it helps the repair mechanism in the DNA.

  1. Stabilizes blood sugar.

If you are new to keto, there is the Dawn phenomenon where your blood sugars are higher than they should be even though you had no carbs in your evening meal. It is because your body is used to making glucose and you are getting rid of insulin resistance and you have extra blood sugar. Exercise will burn it up and get it out of the system and stabilize blood sugar.

  1. Increases oxygen and gives you energy.
  2. Decreases stress because you increasing oxygen.

You are also increasing lymph and blood flow and circulation through out the body. It depends on your recovery. If you exercise later at night and your pulse rate does not come in time for sleep, it will stop your sleep.

  1. Enhances sleep.

Some people sleep better with low intensity long walks, others do better with high intensity interval training.

  1. Increases flexibility.

It increases because you are using your body, like the old adage says, “Use It Or Loose It.”

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  1. Strengthens the heart.

Cardiovascular function can be increased by exercise because you are adding stress to make the heart stronger.

  1. Enhances cognitive function and mood.

It improves because you pushing all this blood flow with oxygen and nutrients to the brain you are going improve the function of the brain.

Dr. Berg suggests you find a regular exercise and you will improve your health on all these points.

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. 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.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/

Do You Have These Protein Deficiency Symptoms?

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  • Sick often
  • Delayed healings
  • Lack of muscle growth
  • Poor recovery from exercise or stress
  • Weak connective tissue (pull a tendon/ligament easily)
  • Bone loss
  • Low neurotransmitters, which affects your mood
  • Low hormones (protein produces insulin, growth hormone, thyroid)
  • Low enzymes and digestion is not great
  • Cannot detox (allergies, chemicals)
  • Poor sleep

The purpose of consuming protein is to get amino acids.

The Purpose Of Amino Acids Are:

  1. Muscle repair
  2. Neurotransmitter precursors (dopamine, serotonin, adrenaline)
  3. Raw material for biological proteins (enzymes, hormones, detox, DNA)

When you consume protein-rich foods, you may think that protein is providing all it’s amino acids turn into body tissue. However, different types of proteins (eggs, meat, soy) are each absorbed differently.

For example:

Egg

  • 48% will turn into body tissue
  • 52% is wasted

Meat/Fish/Fowl

  • 32% will turn into body tissue
  • 68% is wasted

Soy

  • 17% will turn into body tissue
  • 83% is wasted

 Dairy/Whey (low fat has a High Glycemic Index)

  • 16% will turn into body tissue
  • 84% is wasted

Egg White

  • 17% will turn into body tissue
  • 83% is wasted

Spirulina

  • 6% will turn into body tissue
  • 94% is wasted

A protein deficiency is not always due to not eating enough protein.

Protein Deficiency Causes:

  • Low stomach acid (due to aging, antacids)
  • Inflammation (inflammation in colon, gut lining, bowel, or in the body)
  • Age (gets harder to absorb amino acids)
  • You are an athlete
  • Gut damage (autoimmune, Celiac, Small Intestinal Bacterial Over Growth)
  • Gastric bypass
  • Heart problems
  • Liver/Kidney damage (fatty liver, Cirrhosis, kidney damage)
  • Insulin resistance (65% of people in US are diabetic, more are pre-diabetic)

 This part of the Post has been condensed from Dr. Berg’s video:  Are You Protein Deficient? https://www.youtube.com/watch?v=ZHfzcBy52Hw

Note:To learn if you have low stomach acid please watch Dr. Berg’s video, The Best Way to Know if You Have Low Stomach Acid

How Many Grams of Protein Do You Need Per Day?

The body will always burn the glucose or sugar in the diet first and that’s why we want to keep the carbs low between 20 and 50 grams or less.

If we keep the carbs low the body will then burn muscle protein unless you’re eating enough protein. So we want to have a moderate amount of protein becauseif we don’t have enough protein our body will start using your own muscle even before the fat.

How much do you need? To find out multiply your body weight in pounds by .36 grams at the low end and .7 grams at the high end of range to get how much protein you need to eat a day. In ounces, it is 4 to 6 ounces.

This Is The Range Of Protein:

.36 to .7 times your body weight in pounds

equals

65 to 126 grams per day.

21 to 42 grams per meal for 3 meals per day.

For example, Dr. Berg is 180 pounds so multiply .36 for roughly 65 grams on the lower end of the range. On the upper end of the range multiply .7 times 180, which equals 126 grams of protein for the whole day.

Divide this by the number of meals. For three meals divide this by three, each meal would be on the low end would be about 21 grams per meal of protein at the low end.

The high end would be needed for a stressed person, an athlete, a younger person or person who does a lot of physical activity.

Dr. Berg needs more protein so divide 126 grams by 3, which equals 42 grams per meal.

Too much protein can actually strain the liver, and the kidneys and it could create kidney stones. Extra protein can create more body fat because it will convert to sugar.  

For the protein in your meal, count only the protein portion in the food.

For example:

4 ounces of beef weighs 113 grams but it is not all protein. It has about 26 grams and about 8 grams of fat and 80 grams of water; some collagen and other things will make up the total of 113 grams.

Blog - Protein grams

Because that beef is made up of different things we want to count the 26 protein grams not the total grams.

Meat, fish, eggs and other high protein foods will vary in the amount of protein per unit of volume.

The free version Carb Manager calculates the macros. It will show you the protein, fat and carbs per food. Here is the link https://www.carbmanager.com

This blogger has discussed Carb Manager in this post, CARB MANAGER is the most comprehensive and easiest-to-use net and total carb counter.

https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/

Dr. Berg has developed a Macro Calculator that you get with a membership fee.

When you do intermittent fasting and you go to two meals and then one meal your body’s going to recycle protein and you will not need as much protein per day because the body is stimulating growth hormone, which will protect your muscle protein from being broken down.

By taking your daily protein you are not going to lose any muscle so the body will then have no choice but to burn its fat reserve. When it burns your body fat you produce ketones.

In the beginning, if you’re insulin resistant you’re going to be really hungry and you will have to consume more fat. It’s going to be really hard to go from one meal to the next.

However, when you start becoming fat adapted the need for fat will go down because your body is to starting to eating your own stored fat and not necessarily need the dietary fat to feel satiated.

When you are fat adapted you could get the fat you need from the protein that you consume, there is fat in whole foods.

If you are trying to maintain you weight or gain weight, in which case you may want to add more fat.

This part of the Post has been condensed from Dr. Berg’s video: How Many Grams of Protein on a Keto & Intermittent Fasting Plan?https://www.youtube.com/watch?v=bLGlP8T7zU0

To learn more about Dr. Berg’s “Healthy Keto” eating plan, please watch Dr. Berg’s video, “What is the Ketogenic diet?”  https://www.youtube.com/watch?v=JATFrKrG9Cc

Dr. Eric Berg is a chiropractor, who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. 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.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements. 

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

Please let me know you are interested in the Post by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me please fill in this form with my email address, lpolstra@bell.net and your comment.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com/