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?”

Fast Fat Loss For Slow Metabolism

This tip is recommended for people who have done the keto (Ketogenic) diet for a while and are plateaued, stuck, slow and doing one meal a day.  It is for those people who are trying to lose weight and have been doing lots of past dieting and created a slow metabolism – you need to extend your fast longer and longer. If you are fasting and your body is burning fat with no hunger, why eat? Your body IS eating its own fat and when you eat you shut down this process.

This video is not meant for the new person starting keto. This video is for the person who has done keto for a while and they are plateaued.

If you are new to keto, please watch this video, How To Start Keto Correctly – For Beginners 

Continue reading “Fast Fat Loss For Slow Metabolism”

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.”

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.
 
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 use this form and fill in my email address, lpolstra@bell.net
 

May you Live Long Healthy.
Yours truly,
Lydia Polstra
https://2healthyhabits.wordpress.com/

How Does Fasting Speed Up Weight Loss?

You are on the Ketogenic plan and you lose a lot of weight at first, but it is slowing down. So Frustrating. You think about quitting but you will loose all the benefits – looking better, feeling better in your clothes, no cravings, no hunger and more energy.

On the TV show, The Biggest Loser, these people worked out about eight hours a day, they reduced their calories and they eventually lost the weight.

Do they gain the weight back? Yes, almost all of them do. Why? Because losing weight is not a normal for the body.  It is anti-survival.  Your body has evolved to store the energy as fat and hold on to it in times of famine. 

You know this is true because it is much easier to gain weight than it is to lose weight.

When you go on a low-calorie diet, your metabolism will adjust and it will start slowing down. It will eventually create a set point – a weight that it’s almost impossible to bust through.

For example, you are on the Keto program and you get to 180 or 170 pounds and you just can’t seem to get below no matter what you do. What stops you from busting through that Plateau or set point? It is high levels of insulin.

Too much insulin prevents fat burning. Usually what comes along with it is insulin resistance. It is the combination of insulin resistance and excessive insulin that is behind this set point.

The big question is – does Keto slow your metabolism like other diets?

Continue reading “How Does Fasting Speed Up Weight Loss?”

Why We Don’t Need Carbohydrates

Myth 1:  The human brain burns 600 kcal per day glucose to meet its energy needs.

Myth 2:  No one can follow a ketogenic diet long term.

Blog - Apr. 5 delete-1.png

The need for dietary carbohydrates is often a topic of misunderstanding and misinformation. Although some specific tissues in the body do have certain glucose requirements, these requirements are easily met by gluconeogenic sources within the body without the need for dietary carbohydrate intake. The fatigue, stress, impaired cognition and reduced performance that are often used to argue for the need for carbohydrate are more aptly attributable to improper implementation of a well-formulated ketogenic diet (WFKD), inadequate electrolyte replacement, and/or insufficient time for keto-adaptation. When used correctly, a ketogenic diet can be a safe and sustainable therapeutic tool as well as a means to help promote wellness and performance.

The specific topic that we want to address here is how both the brain and body can function as well – or even better – on a diet with little or no dietary carbohydrate compared to the typically promoted low fat, high carbohydrate ‘healthy diet.’

Published science has shown that ketones that are produced from either dietary fats or triglycerides stored in our adipose (fat) tissue reserves are an excellent fuel for the brain. Further, we now know that these ketones produced by the liver also have multiple beneficial effects on the heart, kidneys, and other organs that appear to translate into improved longevity.

Additionally, new research has highlighted that skeletal muscles, even those of competitive athletes, are not solely dependent on high dietary carbohydrate intake for glycogen replenishment and performance.

Ketones are a cleaner-burning fuel (i.e., producing fewer free-radicals) than glucose when used by the brain and other organs. The primary ketone beta-hydroxybutyrate (BOHB) can also function as a signal to activate genes that regulate our defenses against oxidative stress and inflammation.

The shifting they body’s energy source from carbohydrates to fats, which we have named ‘keto-adaptation,’ starts within days but takes a considerable period of time to fully develop. The result is maintenance of normal blood glucose and muscle glycogen levels that can be sustained without the need for dietary carbohydrate intake.

Physiologic Role of Carbohydrates

The presumed requirement for glucose by the brain is a conditional need that is based on the fuel sources dictated by one’s choice of diet. A ketone-suppressing diet (i.e., any diet supplying >30% of energy from the combined intakes of carbohydrate and protein) essentially forces the brain to rely on glucose for fuel.

It is true that some cells within the body do require glucose. But in all of these cases where glucose is broken down to lactate, the body can recycle that lactate back to glucose.

Evidence That the Brain Can Function on Ketones

The simplest experiment that demonstrates the brain’s ability to function on ketones is the observation that humans can tolerate total fasting with normal mental function for durations of 30-60 days. Elegantly done studies that measured glucose and ketone levels in arterial blood going into the brain compared to these fuels in the jugular vein coming out of the brain, indicated that ketones are in fact able to supply the great majority of the brain’s energy.

See the original Virta post for the studies.

What these studies demonstrated is clear evidence of normal brain function in the virtual absence of glucose when sufficient ketones are available. This offers us the unique perspective that when consuming a carbohydrate-rich diet the predominate source of fuel for the brain is glucose; not because it is needed but because the other natural and highly effective brain energy source has been shut off.Butunder conditions of consistent nutritional ketosis, the brain adapts to the presence of ketones by enhancing their uptake and oxidation, thus protecting cognitive and CNS (central nervous system) function.

Essentials of Keto-Adaptation – Glucose Conservation and Salvage

Just because one doesn’t consume dietary carbohydrate does not mean the body is completely lacking in glucose. Whether fasting or on a meat-and-fat-only ketogenic diet, blood glucose values remain in the normal range both at rest and during exercise. This occurs because the body is quite capable of synthesizing all of the glucose it needs from various gluconeogenic precursors, while at the same time strictly limiting its rate of carbohydrate oxidation.

There are at least five sources of these glucose precursors:

  1. breakdown of muscle to supply amino acids for gluconeogenesis;
  2. breakdown of dietary protein to supply amino acids for gluconeogenesis,
  3. glycerol released from the hydrolysis of adipose tissue triglyceride or dietary triglyceride;
  4. recycling lactate and pyruvate from glycolysis; and
  5. acetone produced by the spontaneous breakdown of acetoacetate to acetone that can be used for gluconeogenesis.

The conditions for and the amounts provided by these various sources of gluconeogenesis are shown in the following table.

BLOG - APR. 5  - TABLE – SOURCES OF GLUCOSE.png

What this table clearly demonstrates is that whether during a total fast or a ketogenic diet without carbohydrate containing foods, new or recycled gluconeogenic substrates provide for the generation of anywhere from 100-200 g/d of glucose. Add to this up to 50 g/d of dietary carbohydrate as part of a WFKD, and it becomes clear why nutritional ketosis is well tolerated under a variety of challenging conditions.

Lessons from Low Carbohydrate Athletes

Dr. Volek’s group recruited 20 competitive ultra-runners, 10 of whom followed a traditional high carbohydrate diet and the other 10 had been following a ketogenic diet for at least 6 months.

After baseline testing, these runners were asked to do a 3-hour run at race-pace on a treadmill. Surprisingly, both groups had similar muscle glycogen levels before the run, and they also both mobilized similar amounts (about 80%) of their glycogen during 3 hours on the treadmill.

But almost 90% of ketogenic runner’s net energy use was from fat. This is an astonishing example of being able to maintain normal muscle glycogen while consuming very little carbohydrate.

Please refer to the original Virta post for 2 more in depth studies.

Why Some Experts Still Claim that We Need Dietary Carbohydrates

There are some other arguments used to support the idea that we need to consume carbohydrates above levels that facilitate nutritional ketosis.

Thyroid dysfunction:The blood level of the active thyroid hormone T3 typically falls by 30-40% in the first few weeks of a WFKD, but this is not accompanied by any signs or symptoms of clinical hypothyroidism. This change is due to a marked reduction in thyroid hormone resistance during nutritional ketosis, which can be eased with adequate electrolytes intake. Therefore, this is a healthy response and not a sign of endocrine dysfunction.

Sleep patterns are disturbed by a ketogenic diet. In our study we found that global sleep quality, sleep disturbances, and daytime dysfunction parameters all were significantly improved. In addition, the proportion of patients reporting poor sleep was significantly reduced after 1 year.

We need more dietary fiber than is possible on a ketogenic diet.What we point out in our blog post on fiber is that the production of BOHB can provide many-fold more SCFAs to the brain than a very high fiber diet combined with an optimized microbiome. Thus, the moderate level of fiber that one can achieve with a real-food WFKD should be more than adequate to maintain health.

To learn more, please see my Blog Post, Fiber and Colon Health On A Well-Formulated Ketogenic Diet https://2healthyhabits.wordpress.com/2019/03/08/fiber-and-colon-health-on-a-well-formulated-ketogenic-diet-new-insights-question-its-role-as-an-unconditional-requirement/

This Post has been condensed from the original Virta Post: Why Humans Don’t Need Dietary Carbohydrates to Thrive By Stephen Phinney, MD, PhD, Brooke Bailey, Ph.D Jeff Volek, PhD, RD https://blog.virtahealth.com/why-dont-need-dietary-carbohydrates/?fbclid=IwAR0gDnfRCWEimOQgsK8sCEY7-Rh5R6E5TyyISAOd3VbSj71OsKOEekmTTO0

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.

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

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

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.

Dr. Phinney, a leading expert on the Ketogenic diet, explains the Science Behind Ketosis.

I went looking for recent information on nutritional ketosis. What I found was easy to understand videos presented by one of the leading experts on the Ketogenic diet.

Expert Qualifications:Dr. Stephen Phinney is the Chief Medical Officer and Co-Founder of Virta Health, the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery.

Part 1-1.png

Dr. Phinney is a physician-scientist with 40 years of experience divided between academic internal medicine and industry. He has studied nutritional biochemistry as well as low carbohydrate research and its benefits for physical performance and insulin sensitivity.

His career has emphasized the interaction between diet and exercise and their effects on obesity, body composition, physical performance, and cellular membrane structure.

His extensive experience in the design of clinical nutrition trials in both academic and industrial settings has led to more than 87 peer-reviewed papers and book chapters on clinical nutrition and biochemistry.

He is the author of four books, including The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance, two foundational books on low carb nutrition science and nutritional ketosis that he co-authored with Jeff Volek, Ph.D, RD. Dr. Phinney also previously served on the editorial board of the American Journal of Clinical Nutrition.

Dr. Phinney received his medical degree from Stanford University, holds a Doctorate in nutritional biochemistry and metabolism from the Massachusetts Institute of Technology and completed post-doctoral research at Harvard University.

The Video Series:

Dr. Stephen Phinney put together a three-part video series on ketogenic diets and nutritional ketosis. You’ll learn the nutrition science behind ketosis and what the research shows regarding its safety and benefits (including if and when you should obtain medical supervision), and how to troubleshoot your eating plan to optimize your ketogenic diet.

The videos can be found at: https://blog.virtahealth.com/dr-stephen-phinney-ketosis-ketogenic-diets/  If the Link does not work, please copy and paste it into your address bar.

PART ONE:  Dr. Stephen Phinney on Nutritional Ketosis and Ketogenic Diets

Stephen Phinney, MD, Ph.D, explains the science of nutritional ketosis, a natural metabolic state in which your body is fueled mainly by fats and ketones, instead of carbohydrates (glucose).

Part 1-2.pngThe healthy blood ketosis range is .1 to 3, which is not close to Keto-acidosis range of 10-20 millimolar.

Part 1-3.png

PART TWO:  Dr. Stephen Phinney on the Safety and Benefits of a Ketogenic Diet

Stephen Phinney, MD, Ph.D, explains the benefits of a ketogenic diet and the research on the safety of this dietary approach.

Part 2-1.png

PART THREE:  Dr. Stephen Phinney on Problem Solving a Ketogenic Diet

Are your ketones consistently low? Have a headache? Having trouble figuring out your macros? Stephen Phinney, MD, Ph.D, explains 5 common mistakes people make on a ketogenic diet—and how to fix them.

Part 3-1.png

This is not a high protein diet.

Protein for the well-formulated Ketogenic diet is in the 15 to 20 per cent range whereas the standard American diet is in the 45 to 55 per cent range.

Part 3-2.png

Typical menu for a man of Dr. Phinney size, lean and 6 foot tall.

Part 3-3.png

Weight loss in Keto-adaption phase vs. maintenance phase.

The Ketogenic recommends a daily intake of 20 to 50 grams of Carbohydrates (high fiber vegetables). This is not a high protein diet. It recommends 15 to 20 per cent of the daily calorie intake should be protein. The best proteins are from free-range animals in the form of eggs, poultry, beef, pork and mercury-free fish.  Health fats like avocado, cold-pressed olive oil and coconut oil, and nuts and seeds are eaten until you are satisfied.

If you are in the Keto-adaption fat loss phase, reduce the fat in your daily intake. In the pie chart above, the purple is your body fat, the green is fat coming from your daily intake. In this phase, the fat that is burned is from your body fat!

To learn more please read the book the Dr. Phinney co-authored with Dr. Volek.

New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great Paperback – Mar 2 2010

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.

Please consider visiting Lydia’s Blog https://2healthyhabits.wordpress.com

It will be the same posting that I email, but you can search the Blog using key words. In the Blog I discuss the Ketogenic and GAPS (for gut health) diets, supplements and Super-slow High Resistance Training.

If you are interested in following my postings, 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.

If you wish to contact me please fill in this form. Thank you.

As always, I am interested in your thoughts on these topics.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net