IMPORTANT: It is not “lose weight to get healthy,” it is “get healthy to lose weight.”
Exercise will not help you lose weight in any significant way. There are a lot of great benefits of exercise: you will be more fit, you will have stress, you will sleep better, you will have more oxygen, you will lower your risk having all sorts of health problems. You need to do it, but weight loss is not one of the benefits.
Depending on how much alcohol you drink, it can block fat burning for two days or more and most alcohol has added carbohydrates.
A carbohydrate is only four calories per gram and that will block your weight loss and that will block your ketosis. Ethanol, pure alcohol, has seven calories per gram.
Ethanol does not spike the insulin directly.
It is not stored in the body.
It has to be removed by enzymes made by the liver.
The body considers it a toxin. It is highly oxidative (it creates a lot of stress in the liver) – it also causes inflammation that could lead to cirrhosis and a fatty liver.
It BLOCKS fat burning. If there is alcohol in the body, it is going to stop burning the fat and it switches focus to clearing the danger situation through the use of enzymes.
Your entire metabolism is going to be focused on getting rid of that alcohol not burning fat.
So depending on how much alcohol you drink it can literally block that burning for a day two days, even three or four days since most alcohol has added carbohydrates.
Most people do not just drink pure ethanol (alcohol); they drink beer, wine or other types of alcohol with a lot of sugar in it.
If you research the recommendation for drinking alcohol and all the benefits of drinking alcohol our government will tell you to drink two drinks per day if you are a man and one drink a day, if you are a woman and they will tell you that you will actually benefit the cardiovascular system.
Recently there has been a new recommendation based on another look at some of the studies that are already out there and they found that the benefits from alcohol actually are not there.
In fact, it will increase your risk of death.
Why the switch? When you see government research, realize that it is not as independent as you might think. They usually partner with someone who is helping fund the research and they actually partner with the actual industry that is related to that research. Realize that an alcohol-producing partner will not pay for research that says alcohol will increase your risk of death.
There are no health benefits from ethanol. It will knock you out ketosis for days. If you are going to drink do not do it frequently and realize it slows down your progress.
Dr. Berg suggests you consume alcohol without the added carbs (sugar added drinks and snacks). If you do you would be knocked out of fat burning for less time especially if you are not going to overdo drinking.
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 no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
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When you are doing the healthy Ketogenic diet, usually you are eating more fat and the body has to adapt to it but some people could overdo it.
You may be eating fat and it is not really fully breaking down. When you do keto usually you are eating more fat and you have to adapt to it. Your gallbladder and your liver have to adapt to that fat. Some people can overdo it especially if they are adding MCT oil, butter, coconut oil and bulletproof coffee.
You need a good liver to make the bile, a good gallbladder to store it and then you also need a good pancreas to release the lipase enzyme. Your pancreas and your gallbladder work together to help you digest fat.
These are some of the signs that you are just overdoing it a bit.
Exercise is responsible for about 15% of fat loss. Dietary changes make up for the other 85%.
While your diet makes up the bulk of your fat loss, it’s still important to exercise. The key to building muscle while losing fat is to increase the intensity and volume of your exercise. If you are on keto and are not exercising, you will stop gaining muscle and possibly even lose muscle mass.
The benefits of fasting are amazing – especially if you can do a 72-hour fast. Most people will need to build up to a fast this long by starting with a 48-hour fast. It’s a good idea to do a 48 or 72-hour fast periodically – maybe once every month or two.
The benefits of fasting on the immune system have to do with growing a new immune system.
60% of the population has insulin resistance; they cannot get away with carb cycling.
Most people start off burning sugar, running on glycogen and then they decide to go on a ketogenic diet. Then they start entering into ketosis, they start burning their body fat and start running their bodies on ketones.
Proof that our body was designed to burn fat and live on ketones is in the massive fat storage it has as compared to the small amount of glycogen reserve.
You have a lot more stored fat than you have stored sugar. An average thin person that weighs 154 pounds would have at least 77,000 calories of extra fat reserve but we only have 1,700 calories of stored sugar indicating that our bodies are meant to run on fat fuel not carbs.