Best low carbohydrate diets books according to redditors
We found 931 Reddit comments discussing the best low carbohydrate diets books. We ranked the 86 resulting products by number of redditors who mentioned them. Here are the top 20.
We found 931 Reddit comments discussing the best low carbohydrate diets books. We ranked the 86 resulting products by number of redditors who mentioned them. Here are the top 20.
There's a strong argument that the US Government is responsible for creating the obesity epidemic in the first place, so in so far as it needs to reverse the damage it's caused with incorrect dietary guidelines, then yes.
Here's the gist of the problem: During the 1960s and 1970s, there was much concern about the high rate of heart disease in the United States. Policy makers developed dietary recommendations in the late 70s early 80s based on what turned out to be a very poor understanding of what causes heart disease. These recommendations called for a low-fat diet, which over the last 3 decades has contributed to an enormous increase in the amount of carbohydrates we consume. Studies are beginning to show that fat was not the culprit at all, and that high carbohydrate diets are actually to blame for the obesity epidemic.
Sources: Good Calories Bad Calories,, The Big Fat Surprise, and The Art and Science of Low Carbohydrate Living.
I am a soldier who has to work to keep slim. As a result, I've educated myself some about nutrition, and there are a few things that I've found work.
First off, at 600+ lbs, you should consider seeing a doctor to see whether a hormonal imbalance of some sort is driving your weight gain. A thyroid disorder is entirely capable of driving that sort of gain. You should also consider seeing a physician that specializes in this sort of weight issue, because weight loss at those weights can come with special medical requirements.
You also need to psychologically steel yourself--not for the hunger, or for the work, but rather for how long becoming slim is actually going to take. I am currently helping one of my soldiers lose weight, and it's a constant battle to make this person understand the weight will not all come off in one month. You said you lost weight, but then would gain it all back. As one who has been there, I can tell you it's a result of losing sight of your milestones and goals, and falling back on the habits that got you where you are in the first place.
You also need to arm yourself with knowledge: LEARN HOW YOUR BODY WORKS! If I could recommend a single book that would really get you on the way, it'd be You On A Diet by Doctors Roizen and Oz. A close second would be Why We Get Fat and What We Can Do About It by Gary Taubes. These two books will give you great insight into how your body works, down to details like what foods will sate your hunger pangs and which will cause your body to accumulate fat. One of the most insightful things I learned from these books is that it is possible for your body to be starving, even as you get fat. Please read these two books. Hell, I'll even purchase them and send them to you if you promise me you'll read them.
One key piece of knowledge is calories in, calories out. While there is a lot of nuance to this, at the end of the day I've found that counting calories gives me predictable results. READ THIS, IT'S IMPORTANT:
YOU NEED ABOUT 2,000 CALORIES PER DAY TO LIVE
ONE POUND OF FAT CONTAINS 3,500 CALORIES
IF YOU RESTRICT YOUR DIET TO 1,500 CALORIES PER DAY (NO CHEATING), I PROMISE YOU WILL LOSE FOUR POUNDS PER MONTH
4-8 lbs per month is considered a good rate of loss. Keep in mind, that means that it'll take you a long time to drop. Generally, dietitians recommend not pushing it more than that because it saps your willpower over the long haul to wring your body any more than that. It is entirely possible you may lose more weight on a slight calorie restriction because, pending the diagnosis of a disorder, your body WANTS to lose that weight.
Just remember, though, losing 8 lbs per month is 96 lbs per year. Even making good progress will take a while.
Other things: consider becoming a vegetarian--it is a lot harder to overconsume. Also, get a multivitamin in every day.
It helps to have a support network to keep you motivated. Set those small, achievable milestones, such as "this month I will lose four pounds," and let people know when you meet those goals, and make sure it is positive people that will allow you to celebrate and celebrate it with you.
It will take time, but it is entirely possible to get there. I truly hope that the motivation to see your nephew and niece grow up will give you the strength to put what I've talked about into action. It will take time...years, even, but as long as you can keep the small achievements in mind and within reach, all will be okay.
Godspeed.
> As of today i have given up all sodas and am drinking nothing but water
That's a great start!
Empower yourself with keto knowledge and read the FAQ's as per the other responders messages.
My humble opinion: Concentrate on the diet/lifestyle change. Worry about exercise later when you are in the 210/215 range. (I'm biased kuz that's what I did).
Check in here regularly as we love seeing progress and cheering you on. At your size we've seen several people drop 20lbs/month for the first 5 months. Don't expect that kind of loss but it can happen.
I was 265, I'm now 202. I never thought I'd lose the flab - I despised the idea of starving to lose it and eating nothing but crackers & lettuce. I stumbled upon /r/keto in a foodporn post and fell in love.
Don't get discouraged if you "stall". I've been stuck in the same spot for a while now but my waist is shrinking and I'm getting more definition to my body and my BF% is dropping. The scale is often a lying whore.
I would recommend getting hooked up with MFP for your first month and if you feel like you've fallen off the wagon. Set up the MFP macros to suite a keto diet.
Reading:
Why we get Fat and what to do about it by Gary Taubes
this book is referenced many times in the FAQ references.
Also try The Art and Science of Low Carbohydrate Living
Definitely read/visit all the links in the side bar.
Also, when we say "macros" we mean your ratio of calories from fat/protein/carbs.
For keto, you want 65% of your calories to come from fat, 30% to come from protein, or 5% (20g or less per day) to come from carbohydrates, mainly leafy green vegetables and broccoli/cauliflower (and others).
> are actually a far superior source of protein — low in fat, high in minerals.
Humans did not evolve to eat a low fat diet. Eating fat does not make one fat,it's all the carbohydrates,grains and sugar in our current "diet"
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
Everyone can do it. Here is my advice:
Preparation
Planning
Grocery shopping
Doing
Correcting
Good luck!
The two Phinney/Volek books.
One. Two.
Even a lot of /r/keto people will agree that calorie counting matters. The difference is that a ketogenic diet is fat burning and muscle sparing.
Secondly, there has been a lot of research showing that a fat-adapted metabolism is much more energy efficient than a carb adapted metabolism.EDIT I simply meant that I can eat less food per volume to get the same day to day energy has a low fat, high carb diet.Carbs are needed for PERFORMANCE. Sprinting, heavy lifting (muscle growth), and competitive situations. Couch potatoes and weekend warriors do not need carbs to lead an active lifestyle.
I do not have any links to the research but I would suggest anyone interested read The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance. They are very technical and in depth with the science.
Now, to get off my soapbox, I think it is also silly to be a militant no carber. Everyone needs to enjoy beer and pizza now and then.
> more like a 2000 person 2 year study
OMG, I wish there was something like that.
> I only care about stuff that will enhance my performance and at this point it is the raw fruitarian diet. If being in ketosis is better for performance that would be awesome and I would switch right away but I need hard evidence not just anecdotal evidence.
I totally understand. I'll say this. If you have a diet that works for you, stick with it. I'm not looking to convert anyone. If it isn't working for you, read on.
I'm a recreational cyclist who got into keto for weight loss, and stuck with it for the endurance benefits. Since the weight loss, I've gone on to do everything from A-group rides to centuries to week-long bike tours without carbs. I was never going to be a pro, but I can hold my own on club rides.
You could look into the work of Drs. Phinney & Volek. Their book, The Art & Science of Low Carbohydrate Performance is a good starting point.
They did long term (>6 weeks) studies with "well trained cyclists." That one is kind of a cornerstone of endurance keto research, IMO.
The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation
Basically, performance dropped off for a few weeks, but then it rebounded. Fat oxidation rates went way up, and muscle glycogen use went way down.
On the down side, V02max dropped slightly. So the conclusion has been, if you do short events that end with a sprint to the finish (i.e. crit racing), this isn't the approach you want.
If you do long steady state events, like triathlons, time trials, brevets (and you can't handle all the high carb refueling because of sensitive stomach/GI issues), keto is perfect for you.
I know you're not interested in n=1, but this one deserves attention: Dr. Peter Attia is low carb researcher and cyclist. He's also the president of NUSI, Nutrition Science Initiative. His personal blog, http://eatingacademy.com/ was a major influence on my cycling. Particularly, the entry How a Low Carb Diet Affected My Athletic Performance. His TedMed 2013 talk isn't about cycling, but it really shows his passion.
A few months ago, Ben Greenfield participated in a study about low carb athletic performance. I don't know if it's been published yet.
It's cyclical keto, the point of ingesting a full carb load is to prompt an insulin response and fill glycogen stores which in turn releases IGF and raises muscle building hormones in blood serum. The full glycogen stores allow for more reps of lift to failure versus skd as well. Whereas a SKD approach is strict low carb, CKD is pretty complex but is definitively result producing for quite a lot of people. The complexity of CKD really susses out over time, especially when you have plenty of time in SKD which is highly recommendable for the best results on the basis that you learn your body, and how it's going to react to low carb and low carb strength gains so over time you'll be able to more specifically implement a carb cycle into keto without gaining non-lean mass.
If you want more info check out this particular book, that while dated (bout 20 years) is full of amazing and still relevant information, it really blazed a trail for a lot of regular guys to fine tune CKD.
Also I did check out the article and it seems like this particular author is recommending whole grain, brown rice ect from a pool of jumbled information, mixing random information from CKD and SKD- you see oatmeal and other super high glycemic index foods enter the realm of cycling a lot.
I wouldn't. Many, many doctors, dietitians and nutritionists recommend not doing keto due to years of misinformation and flat out wrong "facts", sponsored by the sugar industry and Big Agriculture.
Take your co-pay and buy the books below instead. For yourself. You don't need to convince anyone that your choices are OK.
https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&qid=1549369434&sr=8-1&keywords=why+we+get+fat
Edited to add: Here are my lipid results on Keto. I've lost 40lbs too.
Lipids KETO
Read all of the great success stories on weight and other issues that are helped by Keto. They're all here, just search on things like diabetic, GERD, IBS, depression, lupus.... many stories of greatly improved or cured.
So, you're here to defend the law of conservation of mass. Thanks.
How about the effect of eating carbs vs. eating fat on insulin levels and therefore adiposity?
Check out Taubes' Why we get fat or Good Calories, Bad Calories for details.
http://www.amazon.ca/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?ie=UTF8&qid=1410795117&sr=8-1&keywords=taubes+fat
This is a great book about how fucked up our nutritional advice has been over the last many decades. If you read the history of how the food pyramid got chosen and how the recommendation to eat so many carbs and so little protein and fat came about you realize that it basically came down to one single man's opinion. And 50 years later we're just starting to really figure out he was wrong.
Just replying to this comment to say that if anyone is considering fasting: yes research shows it can be a very healthy thing to do but you must do it properly.
Here is a book that can guide you on fasting the right way.
Edit: And while we're at it, since ketogenic diets were also mentioned (and I also mostly follow that as well), here's a book to guide you on the how and why of keto too. People use this expression all the time, but for real that book transformed my life (and my body too).
Yes, it is - at the Amazon UK store! :)
You just change the .com to your local region which for the UK is .co.uk
Here is the link!
Keto Living Fat Fast - Amazon UK
I have been there, very recently. For the last decade. I can honestly say I absolutely have an addiction problem with sugar & carbs. They are without a doubt my downfall.
I started following a Keto diet in December 2017 and even though I've only lost 20 lbs since then (I have over 100 to lose), I'm off sugar entirely and off carbs for the most part - I try to get my carbs from my vegetables instead now. Coming off them was hard, admittedly, it was a rough week, and I still have my moments where I just want a real burger with fries, but if I make that choice it's going to hurt me, it's like "a little bit of heroin" for a drug addict and I can so easily fall off the wagon and go back to my old habits.
I am reading this book: https://www.amazon.ca/gp/product/1628600160/ref=oh_aui_detailpage_o03_s00?ie=UTF8&amp;psc=1 and it's really good at describing why we gain weight, why we become addicted to sugar and can't seem to get off them if we keep eating an excess of carbs, etc. I highly recommend reading it, even if you don't follow the diet, it's a really good read. I also follow r/keto & r/xxketo <- lots of helpful stuff in there.
PM me if you want to talk, (if it matters, I'm 35, female, single, live in southern Alberta, Canada). In the last 2 years I moved away from all my friends & family (by choice, for a job), and then lost my dad (last January, he was waiting for new lungs) and he was my favorite person to joke with, no one else really measures up to match my sense of humor. It sucks losing a loved one who gets you.
Ok here we go. Tough love.
The Art and Science of Low Carbohydrate Living is brilliant.
Oh boy, this is pretty rotten. You do tons of research, you're a biochemist, and your boyfriend still needs to mansplain to you that you're a big dummy for falling for a fad diet that doesn't work? This is really disrespectful and undermining.
I'd tell him it's not up for discussion, PERIOD. And, if he insists on going at you about a well-researched personal choice of yours, that you'll consider it very disrespectful and act accordingly.
If he has questions about keto, tell him to pick up "The Art and Science of Low Carbohydrate Living" and educate himself a bit.
I may be coming off strong, but I get so upset when I hear of men undermining the well-reasoned choices of their wives/girlfriends especially when they don't have any facts to back up all of their opinions. You're doing something healthy and positive for yourself. Don't let him drag you down.
.....Let me get this straight..... you're in /r/keto... anti-grain, carnivore heaven, where just about everyone who participates loses a phenomenal amount of weight (~80lbs in 6 months here)....
and you're suggesting she eat a "normal" diet of "rice, potatoes or grains"?
Wow.... it's like preaching Catholicism in /r/atheist. I won't downvote you, but I would suggest you read a book. It's well written, and damn near every statement they make has a footnote to the scientific study behind it. If not a book, the FAQ would be a good place to start.
A large chunk of us are here BECAUSE "normal" diets didn't work.
You're asking for help, here it is. You can ignore this or take a chance that I, someone who is bothering to respond to your post, is steering you in the right direction. You have to learn why you get fat, learning the why behind the what will help keep you on the right track. This is not a diet book--because as you know diet books are crap.
This is the real thing, and though you may have heard it before you didn't really learn it, try again because it could mean your life:
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
After reading Why We Get fat, I can't help but shake my head at all these low fat/'healthy' grain advice.
I also find it difficult to give other people weight loss advice now. It's crazy how people are always looking for a shortcut to losing weight and when keto give them exactly that, they don't want to believe it.
> Genetics" is. What she ignores is that -- hold onto your brains and butts! -- these people were fat BEFORE they got there, and are still living off those fat stores! Shocking!
I take a different point from it, though I agree that it shows an absurd ignorance of science. Taubes addresses this seeming paradox in Why We Get Fat, and if any of you guys get down on Keto or Paleo, it will seem intuitive.
I also had family in the Balkans under occupation in WWII, and during those years and after the war, countries like Greece and Italy experienced bizarre obesity commensurate to the poverty in those regions. Well, just as with the paradox of poor fat people in the US and Developed World right now, the obesity was very likely attributable to their diet.
In other words, it's inefficient and costly to do things like raise livestock and cattle during occupation in wartime, since you have to feed them from your grain stores and your tenuous fresh water supply, and Ze Germans would have taken whatever pigs and chickens and shit that the the locals didn't already eat to begin with.
Thus, the food that was left over during and after the war, and which wasn't beyond the means of most to afford was high-carb grains and pastas and shit. Or, food that's more likely to get you fat in excessive amounts than meats and cheeses. Basically similar to how fatties now still get fat off the cheap carb-laden foods.
Why We Get Fat: And What to Do About It is a great read on the utter failure of the low-fat diet.
Uh, not according to Volek and Phinney. Their new book, The Art and Science of Low Carbohydrate Performance is also aimed at performance athletes and advocates low carb in almost all cases. For those few cases where a fully ketogenic diet is less optimal, they recommend a product called slow starch which doesn't raise the blood insulin level, as the starch is dribbled into the system over time.
I just finished my first reading of this new book, but I'll have to read it a few times more to get a better impact of what they're saying.
Keto = no carbs. It's a low carb, high fat diet, and it works well for some people to improve athletic performance and reduce fat mass. For some people, it doesn't work at all and they hate it. https://www.amazon.ca/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
For most people, especially active people, I think the foods you eat don't matter much as long as they are real food (no ice cream, chips, gel packs, Froot Loops).
Link for the lazy . Looks like you aren't alone 4.6/5 stars
You should look into getting a copy of The Art and Science of Low Carbohydrate Living. It has a lot of information, science, and practical advice for professionals.
Race diet can be a keto diet. Ultra marathoners thrive on keto. Check the Art and Science of Low Carb Performance by Volek and Phinney or /r/ketogains for more info.
I recently read in this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&amp;qid=1330892267&amp;sr=8-1 that it is common for people doing keto to plateau for several weeks and then suddenly lose 5 pounds.
Here's a quote:
"When humans cut back in calories, they tend to lose weight quickly at first. Some of this water weight is due to reduced glycogen reserves (the body stores 3-4 grams of water along with each gram of glycogen). But then if all subsequent weight loss comes from fat, and a 500 kcal per day deficit results in a pound per week rate of loss, this weight variability within a 4 pound range can lead to a great deal of frustration and misunderstanding for the individual. This 4 pound range in weight variability could completely mask four weeks of excellent diet adherence at 1 pound per week of body fat loss. And any clinician who has worked with dieting subjects has seen individuals who are clearly sticking to much more stringent diets plateau for up to two weeks then abruptly show a 5 lb weight loss... Bottom line: the standard scale is a lousy short-term tool for monitoring your diet's progress.
It sounds more like you should get a basic understanding of current nutrition science, and what keto is in general.
Recommended reading:
Compilation of science studies mostly related to keto:
"The Art and Science of Low Carbohydrate Living" by Phinney and Volek might be good, but I'm not sure if she'll like the description:
> Carbohydrate restricted diets are commonly practiced but seldom taught. As a result, doctors, dietitians, nutritionists, and nurses may have strong opinions about low carbohydrate dieting, but in many if not most cases, these views are not grounded in science.
"The Ketogenic Diet" by Lyle McDonald is great, but it's probably more suited to people who want to understand the biochemistry of keto in detail. It also costs quite a bit, around $60 new.
There have also been quite a few studies done on low carb, and keto. I posted this in another thread:
---
Meta-analyses of randomized controlled trials for weight loss almost universally show that carb restriction works just as well as, or slightly better than, fat restriction.
Here's one from 2015:
LoFAT = low fat
LoCHO = low carb
ASCVD = heart disease
> This trial-level meta-analysis of randomized controlled trials comparing LoCHO diets with LoFAT diets in strictly adherent populations demonstrates that each diet was associated with significant weight loss and reduction in predicted risk of ASCVD events. However, LoCHO diet was associated with modest but significantly greater improvements in weight loss and predicted ASCVD risk in studies from 8 weeks to 24 months in duration. These results suggest that future evaluations of dietary guidelines should consider low carbohydrate diets as effective and safe intervention for weight management in the overweight and obese, although long-term effects require further investigation.
Sackner-Bernstein J, et al. "Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis" PLoS One. 2015 Oct 20;10(10):e0139817. doi: 10.1371/journal.pone.0139817. eCollection 2015.
2014:
> Trials show weight loss in the short-term irrespective of whether the diet is low CHO or balanced. There is probably little or no difference in weight loss and changes in cardiovascular risk factors up to two years of follow-up when overweight and obese adults, with or without type 2 diabetes, are randomised to low CHO diets and isoenergetic balanced weight loss diets.
Naude CE, et al. "Low carbohydrate versus isoenergetic balanced diets for reducing weight and cardiovascular risk: a systematic review and meta-analysis" Nutr Metab Cardiovasc Dis. 2014 Mar;24(3):224-35. doi: 10.1016/j.numecd.2013.11.006. Epub 2013 Dec 20.
2013:
> In conclusion, the present meta-analysis demonstrates that
individuals assigned to a VLCKD achieve significantly greater
long-term reductions in body weight, diastolic blood pressure
and TAG, as well as greater LDL and HDL increases when
compared with individuals assigned to a LFD; hence, the
VLCKD may be an alternative tool against obesity.
Bueno NB, et al. "Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials." Br J Nutr. 2013 Oct;110(7):1178-87. doi: 10.1017/S0007114513000548. Epub 2013 May 7.
2012:
> Meta-analysis showed LCD to be clearly associated with significant decreases in body weight, BMI, abdominal circumference, systolic blood pressure, diastolic blood pressure, plasma triglycerides, fasting plasma
glucose, glycated haemoglobin, plasma insulin and plasma
CRP, as well as with an increase in HDL-C. LDL-C and creatinine did not change significantly, whereas limited
data were conflicted regarding plasma uric acid.
Santos FL, et al. "Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors" Obes Rev. 2012 Nov;13(11):1048-66. doi: 10.1111/j.1467-789X.2012.01021.x. Epub 2012 Aug 21.
You should read http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708 and Why We Get Fat - Gary Taubes. Then you will never get nervous about every little thing your body does and subconsciously think its keto.
This diet isnt a new fad, its 100% healthy long term and even if your cholesterol spikes during your weight loss, its only because you are dumping cholesterol.
This diet will correct you to the correct weight with or without you (as long as you stay off dirty carbs)! Just stick with it and your body will tune itself to a natural healthy state.
No offense, but is your GW a short term GW? You are going to blow that 175 out of the water, im almost 5'11" and weight 175...no exercise or calorie counting and my wife has lost almost 70 lbs and is 5'7" and 169lbs...with just sticking to the diet.
Gl and keto on!
The only winning move is to not play. Only talk about diets with people who actually want to learn and debate.
Simply tell her that you feel fine, your girlfriend feels fine, you are as healthy as you have ever been and that she shouldn't knock it until she has tried it. Also tell her that you have made an informed decision and that while you understand her concern, she simply doesn't have the knowledge of nutrition and biochemistry that is required to adequately assess diets, but that if she would like to learn more about your diet then she can order this: http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702
Or listen to the audio book.
> Let me tell all of you: obesity is psychological problem that manifests itself on the body of the person who is "sick".
For you perhaps but after reading "Why we get fat and what you can do about it" by Taubes I don't feel this way any more whatsoever and I couldn't agree less.
> Does it matter if fat is unsaturated or saturated? I know saturated is bad for you, but would you just burn it off anyway?
Saturated fats are not bad for you, that is another of those myths surrounding dieting that came about during the "low fat" hype. Yes, certain mono-unsaturated fats, such as olive oil or fish oil, are better for you, but saturated fats aren't bad. A great resource for this information is Gary Taubes' book Why we get fat and what to do about it. When looking for fats, think of the ones that don't require a lot of processing, such as olive oil, coconut oil, lard, butter. Canola and other vegetable oils require a lot of processing and would not have been easy to get during paleolithic times.
> Since it can be hard to get a lot of fat, would it be a good idea to cook with butter/extra virgin olive oil whenever possible?
You should cook with butter/extra virgin olive oil, but getting enough fat isn't too difficult, especially if you are eating fattier meats, such as bacon or steaks. For salads, I love to use just olive oil for dressing.
tinkered with my diet
Read Taubes, Why We Get Fat, it's super important and useful about sugar and why the nutrition establishment in general got a lot of stuff wrong for so long.
Not OP but here's a little of related information:
It helps fix insulin resistance
https://www.mangomannutrition.com/you-are-when-you-eat-intermittent-fasting/
It's good for your heart
https://www.sciencedaily.com/releases/2011/04/110403090259.htm
This book by Dr Taubes is a science based argument that you must have Windows of time without insulin in your blood in order to lose weight. It even gives examples on scenarios in which people and animals have been starved over long periods of time without losing weight.
Why We Get Fat: And What to Do About It https://www.amazon.com/dp/0307474259/ref=cm_sw_r_cp_apa_IbzJAbG6ABAMQ
Lots of other articles out there just google for more info.
I think the first guy was right just showed no proof.
You have a muffin top because its how your body distributes fat. Everyone is different, and its genetics. It's why African American women have bigger butts usually, etc. I'm not being racist or stereotyping, but its why some people don't seem to gain an ounce. Read this book, it talks all about that.
I suggest you and everyone else in the world read Gary Taubes's book Why We Get Fat which discusses the falsehood of low fat eating, how those studies were bogus, and why people still believe that high fat causes heart attacks.
This the one?
http://amzn.com/B003WUYOQ6
http://www.amazon.ca/gp/product/B00RJMHE7Y?ie=UTF8&amp;ref_=oce_digital_CA
Be wary of the nutritional info though - a few that I looked at seem suspect (the snapper with blue cheese dressing for example) given that 1 cup of blue cheese is almost 500 Cal.
I can help with the crunch! Here's the recipe for almond crackers from Rose Elliot's The Vegetarian Low-Carb Diet (which I've found fairly useful):
>100g/3 1/2 oz) finely ground almonds
>
>1/2 teaspoon garlic salt
>
>1/2 teaspoon "Italian" herb mix
>
>1/4 teaspoon chilli powder
>
>Freshly ground black pepper, to taste
>
>4-6 teaspoons water
>
>(Makes about 24 crackers, 8.5g carbs and 21g protein for the entire quantity)
>
>1. Preheat oven to 180C/350F.
>2. Cut a piece of non-stick paper to line a large baking sheet and then cut another piece the same size. Set paper aside while placing baking sheet in the oven to heat up.
>3. Put the ground almonds into a bowl with the salt, herbs, chilli powder and ground pepper, and mix. Add 4 teaspoons of cold water and mix to a dough - add more water if necessary, but be careful not to make it too wet.
>4. Form the dough into a rectangular shape and place in the centre of one of the sheets of paper. Put the second piece of paper on top and roll the dough through the paper. Make it as thin as you can, and keep the edges even as possible.
>5. Remove the top piece of paper and score the dough with a knife to make about 24 crackers. Put the paper of scored crackers onto the preheated baking sheet and bake for 7-9 minutes, untiol they are golden-brown and crisp. Look at them after 5-7 minutes. If the crackers at the edges are browning, lift them off with a spatula and transfer to a wire rack. Put the rest back in the oven for a few more minutes, but watch them carefully, as they burn easily.
>6. You can cool them on the tray or lift them off onto a wire rack. When they are completely cool, store them in an airtight container to keep crisp.
I bet it's listed on the Ketopedia site, but Phinney and Volek's books are research backed and full of facts.
The Art and Science of Low Carbohydrate Performance
The Art and Science of Low Carbohydrate Living
I was diagnosed with diabetes in January and I am taking long-lasting insulin and rapid-acting. I've started keto shortly after the diagnosis and adjusted my insulin dose accordingly.
At this point, I've been able to reduce long-lasting insulin (Lantus, from 50u down to 20) and almost removed rapid-acting insulin (1-3 units per day, vs. 15 units) to match my carb intake (<20g/day now) while maintaing a very good BG (I'm still making insulin).
There isn't a simple way to match protein/fat intake to insulin doses as far as I can find. This graph was useful.
I test my BG a lot to see the impact of different foods after eating. When eating a meal with less than 5-10g, I see my BG raise slightly, around 10-15mg/dL, then stay there for 2-3 hours and then go back to my base level.
My a1c went from 12.1 to 5.7 in these 3 months and lost 60 pounds switching to keto.
A couple of good resources that cover keto together with diabetes:
I would strongly recommend reading The Art and Science of Low Carbohydrate Performance. It was written for folks like you.
I'm not convinced endurance athletes need to "carb up" to perform. Check out Volek & Phinney's The Art & Science of Low Carb Performance for more information on that perspective: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
When I was in keto a few years ago, I easily rode a 65 mile bike ride in a fasted state. I didn't have anything but water and electrolytes during the ride.
of course you can "bulk" on keto, too. you don't need carbs for that. And yeah, you sound as if you're not reacting well to carbs (or some of them at least). The GAS issue is usually related to your gut bacteria, you miss apparently some for the carbs you are eating, so this probably gets better over time.
But I consider the whole "bulking/cutting" done in the bodybuilder scene a myth, they came up with some patterns that work, and those are religiously followed now. Science says, if you have the proteins it takes, and a caloric deficit not too big, and the necessary growth stimuli from your exercises, you will gain lean mass. actually you have some benefits like growth hormone and other things.
"the art and science of low carbohydrate performance" by Volek and Phinney might be a good read for your coach :-)
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
It is not a requirement. However, if we stopped eating meat we would, none the less, have to kill off all of the animals we currently eat because releasing them or keeping them as pets would not be sustainable. Lots of vegetarians claim that "meat eaters" have a larger environmental footprint and that if we stopped eating meat that we could somehow feed those who have trouble getting it now.
This position is a bit naive. We currently produce more than enough food to feed the world. The problem isn't with producing the food, it is with paying for, and transporting, it to those who need it. Switching from our current omnivorous diet to a strictly vegetarian one would make this problem worse, not better, because it takes more space to provide sufficient nutrition without meat.
So, while there are just a few self-selected vegetarians they might have a slightly smaller footprint than the average American, but if everyone were to become one we would be worse off. Additionally, the idea that a vegetarian diet is more healthy is also not nearly as clear cut as many vegetarians would like to believe. If you look into the research on how carbohydrates affect obesity (Here is a good source) you can see that it's not the meat that is making us fat. It's the sugar and bread.
Finally, animals (specifically the fat in animals) is delicious and our bodies crave it because it is a good source of long-term energy without causing the insulin spike that carbohydrates cause. So, eating more fatty meat actually helps to regulate hunger and reduce our consumption.
TL;DR : Animals are delicious and good for you but it is possible to exist without them.
READ -- "Why we get fat, and what to do about it"
and learn all the research that doctors ignore and what poor and false research all of the common myth that doctors do have today about nutrition are based on.
Also a great source to learn about metabolism, insulin, cholesterol, fatty-acids, testosterone, lipolidsys and all the biological processes that occur between what you eat, and body fat cells, and more. It's a fantastic easy to understand book about all this stuff.
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702
Not really for the advanced, but good general reading for others in your company if they want. Also, not $10, but maybe they can pool it.
Starting Strength
Convict Conditioning
Why We Get Fat And What To Do About IT
> Got any cites to legit studies on either side? Would love to read them.
There's two great sources I like because they take a scientific approach in their own ways.
The Ketogenic Diet by Lyle McDonald. It's expensive to buy on his website, but you can get it via torrents. I liked this book because he went into detail on how to do the diet. He doesn't take sides based on ideology and presents the scientific evidence for keto dies, and well as their drawbacks. It gives a very technical way to do the diet with the different ways to do it. "Over 600 scientific references were examined in the writing of this book, and each chapter includes a full bibliography so that interested readers may obtain more detail when desired. Readers who desire further in-depth information are encouraged to examine the cited references to educate themselves."
Summary of The Ketogenic Diet can be found here.
Gary Taubes has written Why We Get Fat: And What to do About it and Good Calories, Bad Calories. I've read the latter of the two and enjoyed it because he also takes a very scientific approach to the matter at hand.
I personally haven't seen any evidence that low carb diets are bad for you. People just argue this point on ideological grounds, and only care about proving their particular diet is the best one, instead of being open-minded. I've read books on both sides, from vegan to keto, and I believe that the evidence points to one thing: The main thing to worry about is eating a variety of foods in moderate amounts.
And some people may need different diets to accomplish this goal. One thing that is especially true of both vegan and keto diets is that they force a person to think about what they eat. It makes food artificially more scarce, thus making it more difficult to over eat. And I believe that that simple fact creates the majority of the health benefits that either diet purport to have.
The theory that dietary fat leads to adiposity has almost been entirely abandoned. It hasn't yet percolated entirely into common knowledge.
This type of finding is quite common. Most of the criticism of the Atkins diet is not about whether it leads to weight loss; it's concerning the long-term heart-related health effects of a high fat diet (which I also think there's good reason to dispute).
If you're interested in this, I'd check out the book Why We Get Fat, by Gary Taubes. Here is a presentation of his and an NYT article he wrote.
Perhaps you're a little confused; what you say of gluten is true of all carbohydrates. Dairy and other fats are much better for us than most carbs are.
I recommend reading Gary Taubes' book "Why We Get Fat"
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&amp;qid=1479578095&amp;sr=8-1&amp;keywords=why+we+get+fat
The bottom line is that the USDA "food pyramid" is a disaster for most people.
For an entertaining intro to these concepts, you can check out Fat Head. It's streaming on Netflix if you are a subscriber.
Gary Taubes has done a lot of research on the subject. You can check out his books Why We Get Fat and Good Calories, Bad Calories.
I was originally introduced to these concepts by Mark Sisson through his book The Primal Blueprint. He also has a website full of great information; Mark's Daily Apple.
There is also a ton of information you can find online by googling primal diet, paleo diet or ketonic diet.
I will tell you that I was highly skeptical of all this myself given all I was told about nutrition throughout my life. But I now feel better than I ever have. All my health indicators are now in the excellent range. I have more energy than ever. I am rarely hungry. And I have a six pack now. Never in my life, even as an athlete have I had a six pack. And I only exercise about 30 minutes a week (I just follow the simplefit program.)
I now understand what Hippocrates meant by 'Let food be your medicine and your medicine be your food."
And here is a list of ailments I no longer suffer from after switching to a high fat diet.
And don't take my word for it. Do the research yourself. And why not give it a try for 30 days yourself and see how you feel. I think you'll be surprised.
I'll start off by commending you for taking this step. I wish you the best of luck.
The FAQ in the sidebar is a good place to start. I personally started after reading Gary Taubes' "Why We Get Fat: And What to Do About It". It provided a great overview of the science behind keto, and the health benefits that could result from it in addition to weight loss.
Gary Taubes' Why We Get Fat cites a number of studies that have found keto and paleo diets to be two of the most effective at fat loss. Taubes also spends a good amount of time discussing the "many diseases, diseases of cilivization and what not" that have been linked to over-eating of carbs and sugars.
"Good Calories, Bad Calories" and/or "Why We Get Fat" by Gary Taubes would be good starts for sources, references, and information that cover why saturated fats are not the evil empire they're made out to be.
If science books are less your thing, there's a good, but painfully produced, documentery counterpoint to "Supersize Me" called "Fat Head" that can be found via Netflix or YouTube. This covers some of the same information on the opinion that fats, including saturated fats, are not bad and that its been bad science and personal agendas that propagated the notion that they were.
OP you might find this to be interesting reading
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/
Talks about the role insulin might play in fat loss & why people that can't lose weight (& keep it off) on a traditional diet often have success on LCHF which keeps insulin low. Goes the next step beyond just thinking a high fat diet keeps me full so I eat less calories & therefore I lose fat.
You know, its all about blood flow, and the body's ability to heal is incredible. Diabetes, HBP both are frequently reversible. It all begins with body mass,and the path is cutting simple carbs to 25 grams a day. The first 1 week is hell, by the 3rd week, you stop noticing those foods w infrequent cravings and by week 6 you are over it.
Read this book. Discover the way.
It truly is amazing. PM for more info.
You need to eat more fat, less sugar. It will sate your appetite. Sugar (carbs) is actually what makes you fat. If you are really interested, read Why We Get Fat, it's very eye opening. /r/keto is good too but you don't need to go into ketosis to gain the benefits of a low-carb diet.
Okay. I read your post. You make some good points (buried deep into your post). I'm still toying with downvoting you for the trollish title.
I think you're missing the forest for the trees. Your post is a "solution" in search of a problem.
No one in my memory here has said that overconsumtpion of ANY foods, regardless of their macronutrient content, is a Good Idea.
No one here, to my recollection, has endorsed limitless eating as being compatible with Keto.
No one here likes "broscience", but I really think this rant goes too far, don't you?
>I guess what I am saying is I am not condemning low-carb/keto. It has and is helping me, and judging by all of the success stories posted here, it is helping tons of people lose weight. If it works for you long term and you feel like it is a sustainable lifestyle, keep it up and be as healthy as you can be! Just understand the real reason behind the success of low-carb: inadvertent calorie restriction and the elimination of processed junk food.
And finally, after many paragraphs, you get down to something that makes sense, and that is hammered upon repeatedly here on /r/Keto - that knowledge is power, and to research the real reasons why this eating plan (the word "diet" should die in a tire fire) works. Why this couldn't have been the FIRST paragraph instead of the last confuses me.
With all due respect. I'll take Gary Taubes explanations over your post any day of the week--no disrespect.
My advice:
Bonus advice:
I'm a big fan of the "slow and steady" approach. Make little changes, take some time, observe how it affects you. There's no rush to dump weight off; it's more likely to be permanent if you're not obsessing and just "keeping calm and ketoing on".
Bonus resources, if you want to have a deeper understanding:
I had this recommended but haven't read it yet: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Also replace "performance" with "living" by the same authors for another good book on my "too read in the future" pile.
> Anyone lose a significant amount of weight doing keto without much exercise?
Just 120 lbs or so.
Exercise has only a minor benefit for weight loss (links to more info on this here and here), though it offers a bevy of benefits for health and fitness.
In addition to exercise not being necessary for weight loss, Phinney and Volek assert in The Art and Science of Low Carbohydrate Performance that the best research available indicates that among overweight individuals who perform an hour of exercise a day, "resting metabolism declines between 5 and 15%." (40)
A bit more background on their assertion:
> There are 4 well-controlled, inpatient, metabolic ward studies (the gold standard for human research) published from 1982 - 1997 that showed statistically significant reductions in resting metabolic rate when overweight subjects performed 300-600 Calories per day of endurance exercise for weeks at a time. There are no equally rigorous human studies showing the opposite. There are animal (rat) studies that show the opposite, and there are human studies done under less controlled conditions that show the opposite. However there are also similarly less rigorous studies that agree with the above four gold-standard studies. When the quality/rigor of the studies is taken into account, the weight of the evidence supports two main conclusions..." (39)
The first conclusion is about variability between people in how they respond to exercise. The second is that resting metabolism declines (see assertion at top).
/u/anbeav already pointed it out, but the TLDR is we are more geared toward:
Fix your hormones first, via macro manipulation, then consume the quantities you need of them to achieve your goals.
I really don't count calories, I count macros in relation to my lean mass.
I suggest you read this awesome book by /u/bill_lagakos:
The Poor, Misundertsood Calorie
It goes in depth to explain how nutrient partitioning will help you regulate your weight and achieve your goals.
Also, Volek and Phinney's The Art and Science of Low Carb Performance
Wrong - induction is something like 30g net carbs a day, that includes vegetables.
If you're interested in reading more about this topic, I'd recommend this book.
It's kind of frustrating that it's taken so long for the public consciousness to shift towards realizing the primary dietary causes of obesity and metabolic disease are overconsumption of carbohydrates and sugar. In the US at least, the USDA is the one responsible for putting forth dietary recommendations. However, their primary interests are keeping the corn and other grain industries healthy, rather than people.
30g/day is pretty fucking good! Now Gary Taubes says it must be 25 or less for a lot of good reasons, BUT, you are making a hell of an effort.
Serum glucose/Low T connection see here
BTW, you are doing a great job!
EDIT: Remember, your ketone levels via urine testing must be mid-range, too high is bad because while you are keeping your total carbs down, your overall caloric intake in protein and fats is too high for your body mass. I know, it seems counter-intuitive, but trust me, after you think about it it makes sense. PM if needed. GL.
This post should be higher.
If you're looking for more science on how the body actually metabolizes fuel, this book by Phinney and Volek is one of the best I've read.
Calories in/out matters, but it really matters in the absence of dietary carbohydrate. You have a daily BMR, if you eat less calories than that per day you will lose weight, if you are keto adapted (meaning you are in ketosis for 2 weeks or more) your body will burn extra fat to make up the deficit in calories consumed. Thus, fat loss.
Ahh, true. I waxed scientific and now I have to pay the [citation] piper.
You can find info about the process of ketogenic adaptation in the book "The Art and Science of Low Carbohydrate Living" by Volek and Phinney (Amazon link). You can also find lots of information online by searching for "ketogenic adaptation" on Google. Or just visit one of the /r/keto subreddits. HERE is another book that Google has indexed, which you can find pages online to view, chapter 7, "feasting and fasting" is the one you want to read.
Red blood cells require glucose because they have no mitochondria: http://en.wikipedia.org/wiki/Red_blood_cell#Mammalian_erythrocytes
The brain requires glucose: http://en.wikipedia.org/wiki/Selfish_brain_theory (used that link as it's much more interesting and enlightening reading compared to others). You can also read it in dry article publication form here: http://www.acnp.org/g4/gn401000064/ch064.html . I also had a link to information about the brain adapting to use ketones here: http://content.yudu.com/Library/A1voq7/TextbookofGuyton/resources/880.htm however that link is now broken, although it was simple info that after adaptation, 25% to 50% of the brain's energy requirements still had to be met by glucose.
Some good reading on body regulation of glucose metabolism: http://www.rose-hulman.edu/~brandt/Chem330/EndocrineNotes/Chapter_5_Glucose.pdf
The body will break down protein to use in gluconeogenesis if blood sugar gets too low: http://en.wikipedia.org/wiki/Gluconeogenesis
The body cannot make glucose from fatty acids: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3140964/ (note this article actually proves the assertation false, i.e. the body can, however it is noted that even though it's possible, it simply doesn't generally happen as it's energetically less efficient, and there are no established pathways, meaning it's all by-product utilization).
Too much glucose in the blood (or too little) is dangerous: Do I really need to link to diabetes research here?
The body gets better at gluconeogenesis: See the above keto adaptation links. I also had a link to a study I found while searching for rabbit starvation and the Eskimo diet, but sadly the content was removed and I deleted the link. If anyone finds something and can link me to an online source that isn't a book, I'd appreciate it.
I mentioned that carbs are better for anaerobic (intense) exercise: http://www.ncbi.nlm.nih.gov/pubmed/9272770
Are there any other points you wanted citations for? Anything I missed?
/r/meatogains might be better. Stay in ZC ketotic loveliness, and have gym gains. In the keto world Stephen Phinney and Jeff Volek wrote https://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Performance/dp/0983490716. Which may give you an understanding of how your body behaves when exercising heavily, and how to game the system.
Read "The Art and Science of Low Carbohydrate Performance". http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
is a good place to start.
If you want to know the science as well as anecdotal evidence supporting low carb and against the Standard American Diet, here's a list of books for you to read:
Jimmy Moore is a lot more anecdotal but it's a good place to start if you want a simple way to understand keto, in my opinion. The rest contain lots of studies and evidence to convince you.
Taubes is also bringing out a new book. I've not yet read it but I've certainly pre-ordered!
The Case Against Sugar
Ironic that this article is posted on the "Pop Sugar" website.
Notice that it has no footnotes. That makes it hard to debunk, because it is simply claims with no source or evidence.
Some of the claims are easily disprovable by personal experience. I don't have headaches, bad mood, or bad memory, and neither do many of the other long term ketoers here. She also talks about "essential carbohydrate intake" which is incorrect because many people (entire cultures in fact) have thrived with essentially no carbohydrates.
So right off the bat, dietitian Lisa's credibility is pretty well shot down.
If you want science, instead of a random internet person's opinion, try The Art and Science of Low Carbohydrate Living. That disproves the other false claims more credibly than I can do, written by two medical researchers who have spent much of their lives researching very low-carb diets.
A daily bouillon cube for a significant sodium boost is recommended when just starting the diet. I cannot speak to your rapid heart rate specifically, but lightheadedness, generalized weakness, mild, gradual, intermittent headaches, constipation etc. are all helped if not completely resolved with sodium repletion.
If your symptoms persist even with this, it could very well be another cause - but mild hyponatremia (sodium deficiency) is very common when starting the keto diet.
The majority of my information is primarily from this book by Phinney and Volek, who've done extensive research on the diet.
I am not a physician and the above is not official medical advice. If you feel something is wrong with your heart, see that cardiologist.
It is safe to say that tribes and societies and cultures had a fairly homogenous pattern of diet. Yet you will find every blood type in every societies and +/- rhesus factor. Or just ask someone how the Maasai tribe survive if all they eat is 95% meat and blood and only 5% veggies. It is obvious that Maasai don't consciously care about alkalinity of their blood.
If you need a solid (popular) science book for low-carb style dieting take a look at The Art and Science of Low Carbohydrate Living. The book is very approachable and high-school biology is enough to understand the context.
The book explains the various pathways for glucose, protein and fat metabolism and the role of liver, gut, brain in the pathways and clearly shows the change in metabolic behavior as we start to restrict carbs from the diet. It also helps theorize how lower-carb (in addition to o3:o6 metabolic ratio) actually helps reverse insulin resistance by analyzing many studies on individual cell structure, cell-wall mineral composition and so on.
I would strongly recommend Phinney and Volek's book I linked. I have not read Dr. Jason Fung's book but it appears to be strongly recommended as well. There are also a few MDs here who do recommend or follow the keto diet. /r/ketoscience is also a great place that your wife would be able to dig into actual research articles and make her own decision.
I am a nurse who lost 45 lbs in 3 months plus 10-inches off my waist a couple years ago and easily maintained that weight loss until I stopped emphasizing a keto diet. I did this while several of my co-workers told me what I was doing "could not work" or "was dangerous" and over the same time they struggled to lose 10 lbs I lost 4 times as much. My cholesterol panel is perfect regardless of my diet or weight, so good genetics there with a small improvement on keto.
During that time I was able to discuss the diet with cardiologists, nephrologists, endocrinologists, and internal medicine doctors:
Ultimately, your wife may not be swayed that this is the best way. But at least she may realize it should not be dangerous to try.
Volek and Phinney have done much longer studies on this but it is difficult to say just how much bias is there since they're the ones pushing this diet in their books (particularly applicable to running would be http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 )
With that said, 4 weeks is just not long enough and from what I remember in their book they saw similar results as this in that 4 week period, with much better results after 6 weeks and beyond. Dismissing something after 4 weeks of study really is a bit disheartening and makes me question any advice he's able to give.
I feel like he's ignoring the other proposed benefits such as better recovery times, which over time could give you better gains since you're able to work out harder more often.....
Interesting, nicely researched.
One observation, it is reasonably well understood that excercising in ketosis does indeed raise heart rates as per “The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists”, see also The Art and Science of Low Carbohydrate Performance
Anecdotally this threw me entirely when attempting maffetone training (heart zone 2/3), I basically couldn't go slow enough until I found out you need to add 5-10 bpm to your heart rate if in ketosis, and then it worked fine. FWIW even though I'm pushing 50 I can comfortably maintain 190-195 bpm for a minute or more i.e. half my age according to 220-age handwavium.
Mechanistically, instead of just supplying oxygen to muscles in glycosis which just burn the glycogen already present (until you hit the wall), in ketosis the bloodstream has to mobilize fat, and until full fat adaption send it to the liver to be converted to ketones and then transport to the muscles, so unsurprisingly the heart has to work harder (after full adaption fatty acids can be used directly by muscles). On the flip side there are less nasty metabolites to clear which allows the heart and other muscles to run faster and longer.
Check out The Art and Science of Low Carbohydrate Performance. It's $8 on Amazon.
Dr. Peter Attia's experience is a good one.
How a low carb diet affected my athletic performance
Ben Greenfield's experience as a subject for the FASTER study.
The Emerging Science on Fat Adaptation Ok, it's a running publication, but everything there applies to cycling too.
My personal experience: About 6 weeks in, I did a hard club ride. About mile 40, a little over 2 hours, I bonked. However, it's a soft bonk. I still carried on. I finished the ride, but my speed dropped. I had been averaging 18 mph, but after that I was more like 15 mph.
Now, after a few years of low carb, I just don't bonk. Before a typical weekend 50 mile ride I'll have my usual coffee with a little heavy cream, and maybe a bouillon cube tea for the sodium. That's it. No food before or during the ride.
I do all sorts of riding. Club rides, Time Trials, centuries, week-long tours.
You can start with http://www.reddit.com/help/faqs/keto, but for better coverage of what is really quite a complex (and hotly contested) subject, I'd recommend Why We Get Fat (And What to Do About It).
Why We Get Fat: And What To Do About It
Vegetable Oils? Americans get too much protein!? Are you kidding?
Explain to me how the epidemic of childhood obesity, Type II Diabetes, etc. are related to too much protein? Saturated fat bad? Please cite your sources (Hint: they don't exist, and don't even think about citing The China Study).
OP: as far as healthy oils, Mark Sisson has a solid primer. As far as carbohydrates, I'd suggest reading "Why We Get Fat: And What To Do About It" by Gary Taubes. Aside from individual food intolerances, it's becoming more and more clear that most of the illnesses we suffer these days start with excessive carbohydrate consumption.
Disregard pajama's advice. Acquire health.
>If you take in more calories than you use, then you will gain weight.
That's kind of obvious, but it's about as relevant as saying "Only cars with wheels get in collisions." Sure, but it's not helpful since all cars have wheels. Also pretty much everyone consumes more calories than their body "uses". The relevant question is what your body does with the excess calories. Does your body convert those calories to fat or does your body expel them?
Everyone knows someone who can eat ridiculous quantities of food without gaining weight (I'm included in that group). Yet other people eat more moderately yet still increase in size. Hormones have a huge effect on how our bodies handle excess calories, specifically how sensitive our bodies are to insulin and cortisol. On the same diet, someone who is more sensitive to those hormones will end up gaining weight while someone who is less sensitive will not.
I get these ideas from the science writer Gary Taubes. From the amazon page for his book Why We Get Fat: And What to Do About It:
>In his New York Times best seller, Good Calories, Bad Calories, Taubes argued that our diet’s overemphasis on certain kinds of carbohydrates—not fats and not simply excess calories—has led directly to the obesity epidemic we face today.
>[he explains] in layperson’s terms the science that debunks the idea that weight control is a matter of burning more calories than one consumes...
I've never been overweight, but I've always found the argument judgmental that "it's as simple as calories in vs calories burned, and if overweight people could simply show some self control they would be thin". Lots of people don't have to live counting calories (like myself), and I know I eat a shit-ton more calories than I "use" (or exercise off, I guess is what people mean), but I don't gain weight.
In light of that is it really that useful to go around pointing out that fat people eat more calories than they burn, when that's not really the issue?
I strongly suggest reading (or listening in my case) to Gary Taube's "Why We Get Fat, and What to Do About It". This book is what convinced me to go Keto, and I've never doubted my decision once. Taubes did a great job convincing me why I never wanted to eat a high carb diet again. As was suggested to me, I recommend you get the audio version of the book- it's a bit tough going in the first chapters, so easier to get through the audio for me. :-) KCKO!
If your gym had that machine where you grab the handles and it tells you a BF% number, I wouldn't put too much trust in that. Honestly 5'11" and 199 doesn't sound like you're in the high risk due to weight category, that being said, if you feel slim but fat, then the gym is a great place to fix that.
Just so you're aware of it /r/fitness is pretty awesome. They will pretty much universally tell you that as a beginner you should start at Starting Strength(SS), or StrongLifts5x5(SL). I will agree with this advice.
You'll get mixed reviews on personal trainers, I did 5 sessions with one a while back, here are some of my thoughts
*I stopped getting training sessions because no matter how many times I told my trainer that I wanted to focus on compound barbell movements, and instilling good form, I some how ended doing weird, unstructured movements that were supposed to work my 'core'.
On to your questions:
1, Unless you have some fancy reputable trainer, I would not make all your diet decisions on their recommendations. The best thing I did for myself was educate myself to the best of my ability on diet and make eating choices based on that. I can share more but I don't want to get in to the keto vs paleo vs mediterranean vs CountCalLowFatBeMiserable.
2, The programs I mentioned above are highly recommended by reddit's fitness communities, SS is based on a book, SL is based on a website and some shorter PDF style guidelines. I use SL because I like it's program, but SS has notably larger collection of good information on the actual workouts. Don't modify the program, stick to it and learn your forms.
3, If you find the diet the best suits your body, and a fitness plan you enjoy and stick to, and push yourself and actually work at the gym... 9-12 months for 22lbs is probably enough time. Again a lot of it depends on your current health (how fat are you?).
4, Surely he didn't mean 32,000 calories. My advice - don't worry about spacing out your meals or over calculating. As you're starting out, focus on making well informed choices that stick to your plan. You can't just wing it, you should definitely track what you eat, but if you make the right (for your body) changes, you should be able to find a rhythm where you eat when you're hungry, you stop when you're full, and you get healthier.
If you can afford to or have the motivation to, you should get some starting numbers from a visit to the doctor, heart health profile and BF% info can be very useful in deciding what kind of things you should do.
And Finally, I just want to say, educate yourself. I approached getting healthy in a similar way to how you did in your post, and getting 100 different opinions on what to eat what to do was absolutely confusing. When advice I was getting was too confusing, I tried to stick to what doctors recommended, which didn't help either. I read this book, and I'm not going to tell you to base your diet and fitness on this book by any means, but I encourage you to read it only to increase your skepticism of common wisdom.
I'm not an expert, or a doctor, just a dude who learned how my body functions in a healthy way, and made changes to facilitate it, me getting healthy :)
(Edited for formatting)
> How do you handle your doubts?
With science.
Dietary cholesterol and saturated fat don't cause heart disease. Carbs (and the accompanying insulin response and inflamation) cause heart disease. I understand the science behind that statement, so I have no reason to doubt it. Also, serum cholesterol levels are an absolutely shit predictor of heart disease.
Do some reading. Good Calories, Bad Calories or Why We Get Fat are good choices. Watch Fat Head.
Side note: If you have doubts, is there a chance that's effecting your food choices? Are you eating enough fat? Fat is critical if you want to see losses on keto.
If you're desi, you're at high risk for diabetes. Period. Doesn't matter how fat/thin you are. So whatever you do, remember that a critical aspect of any healthy desi diet is controlling (as in severely limiting) sugar/carbs. White rice, rotis, potatoes...you're going to have to make these occasional treats in small doses. Sugar you're going to have to treat like it's toxic (which it probably is, actually). If you don't do these things and consume sugar/carbs like typical desis, assume you will become fat and/or diabetic.
Personally I'm transitioning to vegetarianism and a low glycemic diet, but that's my personal choice. A ketogenic diet can also be very desi-genetics-friendly, but it tends to rely heavily on meat.
Source: Personal research/experience and consultation with two Desi doctors.
There are two good, scientific books that have nothing to do with cavemen and everything to do with the science of how our bodies work that are worth reading. If she doesn't want to read them because its "too hard" or "time consuming" she really doesn't care that much about her health and its not worth pushing the issue. Sounds harsh, but its true. If she really wants to be healthy and wants to take the time to change, she should look at these resources.
Why We Get Fat
The End of Overeating
*Deleted my name at the end of this comment. I signed it like an email, and don't know why!
The first mistake we make when thinking about motivation is assuming that motivation is a thing that some people simply have and some people simply lack. This is not true!
Human beings are naturally vibrant and vital - just look at kids. They're full of life. That is the true face of humanity. You have that in you. Apathy and lack of drive are not features of your character! They are not a part of your personality. They are not a part of you. Apathy is a disease that has infected you and you can cure it. You must understand and accept that lack of motivation is an infection to be healed, not an aspect of your personality to be fought against. It is not you, it is something you are suffering from. If lack of motivation is keeping you from living the life you want to live then you are - in a very real way - sick.
The second mistake we make is trying to heal this sickness on our own, by ourselves, by the power of sheer willpower alone. This is not necessary!
Would you expect a man with a broken leg to make do without a crutch? Of course not! Would you expect a sick man to make do without medicine? Of course not! We are human beings and we use tools and aids to get over our shortcomings and fix our problems! Find yourself some suitable motivational tools! Get yourself a notepad and write down what you want to achieve. Put those goals on your fridge door. Get yourself a wall-calendar and keep track of your performance: mark down every day how acceptable your effort was in working towards those goals. Add images and photographs to inspire and motivate you. Print out motivational slogans and sayings and cover your walls with them. Buy self-help books and DVDs if you think that might have the slightest chance in Hell of helping you. Find yourself some motivation tools that work and then find some more. Tools are key! Find what works for you!
Thirdly, do not try to do too much at once. Start small. Try to get one thing right first, then add to it.
TL;DR: 1) Apathy is a sickness to be cured. 2) Sick people should take medicine to help them get better. Tools are your medicine. 3) Start small, build big.
PS: You should watch absolutely everything you can find about Dr. Robert Lustig on Youtube, starting with Sugar - A Bitter Truth. Just click here. Then you should read Why We Get Fat.
I made a post in your ex-boyfriend's topic here.
I think that it's important for you to realize that this relationship was not meant to be. Attraction works in many ways. Obviously there are different types of attraction; emotional, physical, spiritual, etc... and they all work together to typically attract one person to another. Some guys are attracted to skinny girls, some guys are attracted to curvy girls, and some guys are attracted to larger girls. There's nothing wrong with that, it's natural. As I mentioned in my post linked above, I don't consider myself to be a shallow guy but I also do not think that either person should be willing to "settle" or force attraction. That will ultimately end in a bad situation and it's not fair for either person involved. Would you really want to continue dating someone who struggles to see past a flaw of yours? What you need to look for is someone who doesn't see them as "flaws"; someone who embraces them as a part of you.
As hard as it may be, try not to be too upset and hurt by this. You have to use this as an assertion that the relationship was not meant to be. I think it's a bad idea to jump right into an exercise and diet routine right away because it's pretty obvious that you're doing it for all of the wrong reasons (believe me, I have been there myself). If I were you, I would take a few weeks (maybe even a month) and just let things settle down a bit. Do some research. Starting an exercise routine and changing your diet are big decisions. They should be implemented as a lifestyle change rather than a "I'm going to do this until I look smoking hot" or "He'll wish he hadn't broken up with me when I lose 25/50 pounds" type of thing.
You mentioned that you're eating healthier than him typically. While you're researching and/or evaluating your options for diet/exercise, use something like myfitnesspal and track everything you would eat for a week. Don't alter your eating habits at all, just keep track of it. From there, you'll have a pretty good idea of what you need to work on (as far as diet is concerned). I'm one of those "low carb/high fat" (keto) weirdos. I don't want to push my decisions upon you but if you're interested in hearing more, I'd highly recommend Why We Get Fat: And What to Do About It by Gary Taubes.
You also mentioned that you previously had an exercise routine which you stopped due to a lack of time. If you're serious about getting into shape and becoming healthier (for you), your exercise program should take precedence over nearly everything else. Fit it into your schedule and do not compromise that time. I run on Tuesday, Thursday, Saturday, and Sunday. I also work a very hectic job (often requiring more than 40 hours per week) and spend a significant amount of time with my girlfriend outside of work. On those days, I might make plans (especially the weekends) but I always leave myself a free hour for running. If that interferes with my plans, I'll reschedule or cancel my plans.
All in all, don't let this get to you. The worst thing that you can do is obsess over this and let it determine what you do with your life. If you want to make some healthy changes, you need to do that for you. It took me a long time to figure that out, but I have finally reached that point and I'm not exaggerating when I say that there is no better feeling. I'm not trying to impress anyone but myself and that feels freaking fantastic. Take some time and heal a bit before you make a drastic change. Your mind is just like a muscle; it needs time to heal and recover too.
The closest book to what you're looking for is The Art & Science of Low Carbohydrate Performance: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/
It doesn't directly address weight lifting, but you could try a program like Starting Strength for specific exercises to do. The point of the book is how to maximize your body's fat metabolism one of the benefits of which is body recomposition.
Keto generally works better for the longer distances, not so much for marathon or shorter. If you felt good at the half marathon, I would assume you’ll do as well or better during an ultra.
This is due to the faster pace of shorter races requiring more rapid replenishing of glucose for the muscles. This is usually achieved by consuming simple sugars (gels, sports drinks, etc). Your body can create glycogen from fat stores, but it is slower. So if you’re running a slower pace for longer, your body can generally keep up, though studies show that you still lose your higher gears while on Keto.
As mentioned, Zach Bitter is a great example. You can also read The Art and Science of Low Carbohydrate Performance by Jeff Voelkel.
Take a look at chapter 11 of the New Atkins For a New You. In that chapter it describes meal choices for fast food along with Indian, Greek, Italian, Mexican, et.al. dining. Atkins is not a ketogenic diet, but it's helpful in navigating through the carb minefield of the standard American diet.
http://www.amazon.com/gp/aw/d/1439190275/ref=mp_s_a_1_1?qid=1451252590&amp;sr=8-1&amp;pi=SY200_QL40&amp;keywords=the+new+atkins+for+a+new+you&amp;dpPl=1&amp;dpID=51KGWRFmHqL&amp;ref=plSrch
The biggest help I've found is lowering carbs and increasing good fats in their diet. A lot of recent studies have started coining Alzhiemer's as "type-3 diabetes" - linking high blood sugar and insulin resistance to the death of cells in the brain (as they can't get enough energy). I'd definitely recommend a couple of books that opened my eyes to the disease as well as giving me some hope.
The End of Alzheimer's by Dr. Dale Bredesen, MD
The Alzheimer's Antidote by Amy Berger, MS, CNS, MTP
As mentioned in other comments, there are plenty of supplements that can help with some of the side effects of dementia like anxiety as well as others to counter vitamin deficiencies.
My main recommendations:
If you have any questions please let me know!
This subject was the topic of her masters thesis, so it came from the studies and medical research she dove into as part of that. She didn't provide a list of those sources for the interview, but I'm sure she has them thoroughly documented in her book, The Alzheimer's Antidote, here: https://www.amazon.com/Alzheimers-Antidote-Low-Carb-High-Fat-Cognitive/dp/1603587098?crid=2HKANGI17SH97&keywords=the+alzheimer%27s+antidote&qid=1537286596&sprefix=the+alzheim%2Caps%2C225&sr=8-1&ref=sr_1_1
So this is something that I haven't done myself yet, but Leanne Vogel goes over this practice in detail in her book The Keto Diet. She explains that there is a place for carb ups once you're fat fueled, but how often you do that depends on what works best for you. These are carbs that come from fruits or sweet potatoes, not something processed like bread or pasta.
I agree with the comments on going on a low carb, hi fat diet such as keto to manage T2 diabetes. I've been on it 3 years and have had blood glucose levels that are non-diabetic norms since te first couple of weeks.
Lots of good info on the r/keto faq on how to do keto. Lots of good recipes over at www.dietdoctor.com/low-carb/recipes
In case your Dad gets some pushback against keto being "pseudoscience", here are some peer reviewed research papers that support keto:
https://www.sciencedirect.com/science/article/pii/S0899900714003323
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/
http://spectrum.diabetesjournals.org/content/25/4/238
:edit to add some good books for starters, all science and evidence based.
Dr. Bernstein's Diabetes Solution - https://www.amazon.com/dp/B004QZ9PC4/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating -
https://www.amazon.com/Real-Meal-Revolution-Sustainable-Approach-ebook/dp/B00RTY0O7O/ref=sr_1_2?s=digital-text&amp;ie=UTF8&amp;qid=1519585318&amp;sr=1-2&amp;keywords=noakes
The Art and Science of Low Carbohydrate Living - https://www.amazon.com/Art-Science-Low-Carbohydrate-Living-ebook/dp/B005CVV2AE/ref=sr_1_1?s=digital-text&amp;ie=UTF8&amp;qid=1519585452&amp;sr=1-1&amp;keywords=jeff++volek
Why We Get Fat: And What to Do About It - https://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=digital-text&amp;ie=UTF8&amp;qid=1519585485&amp;sr=1-1&amp;keywords=taubes
The Art and Science of Low Carbohydrate Performance https://www.amazon.com/dp/0983490716/ref=cm_sw_r_cp_apa_uEoTAbE2RJJ47
The theory goes that you have so many thousands of calories stored already that it shouldn’t be an issue but I never could do that even if I felt ok. It would just make me uneasy to go that long without eating. Granted this is after the weeks or months to get fully adapted to the diet. I try not to eat much on rides, just almonds and cheese for the longer ones. Some guys post that they have bulletproof coffee for breakfast and don’t otherwise eat all day. It’s possible I guess, you’ll just have to experiment. I’ve never found any pro athletes that do this so it’s all anecdotal from regular guys.
Check out this book by two of the most respected lchf guys around. I haven’t read it but it’s on my bookshelf and it’s well regarded.
http://www.reddit.com/r/keto/comments/vbx28/sv_50_lbs_lets_kill_the_macro_percentage_nonsense/
Basically 1-2g of protein per kg of lean body mass (lean body mass is total weight - fat, search the comments and you'll find equations based off height) and 2-3g if you are doing physical activity.
Alot of it is based of work of Volek and he has a book: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
> There is research going on in the field of ketosis and endurance sports. Peter Attia its been my main referent.
I believe Volek and Phinney are much, much superior as a source of information on the subject.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
> I couldn’t find any publication about ultra distances and significant amount of fasting.
I don't think many people practice such thing.
> I don’t know how much of what I accomplished its due to a process of adaptation (for the last months I’ve been eating once a day)
Hm. The number of meals per day is pretty much irrelevant, it is being in state of ketosis for a certain amount of time (several weeks) that causes adaptation. Looks like the author understands it.
A detailed article, with graffs and stuff on the subject of long distance running and keto adaptation:
http://www.ultrarunning.com/features/health-and-nutrition/the-emerging-science-on-fat-adaptation/
when i hear diet i think of "i have 20 lbs to lose, how do i do it in the most efficient manner before getting back to guzzling soda by the gallon", which is not what this is all about.
the book that's been the golden standard of LCHF for active people is the art and science of low carb performance. you should check it out.
You may want to take a look at The Art and Science of Low Carbohydrate Performance. It is a short and concise book on how to fuel your muscles with ketones instead of glucose. I believe Tim Noakes recommended this book in a recent Runners Academy podcast.
I highly recommend checking out some books on Keto sports performance. The Art and Science of Low Carbohydrate Performance ($5.99 on Amazon) is a good starting point. I don't think it's likely that your bonking is due to running out of fat. Rather, I believe it could be low electrolytes or possibly low L-Carnitine.
Try having an electrolyte drink with 1g of potassium and 1-2g of sodium an hour or two before your run. If that doesn't work, you may have to try a carb-loading form of keto like CKD.
Your body may also need a few more weeks to become fully adapted. For performance gains, zone training (going as fast as possible while keeping your heart rate at 180 beats per minute minus your age) and HIIT are best. Try doing zone 2-3 days a week and HIIT at least once per week.
Caveat: I'm not a doctor and only know what I've read in books and on Reddit. Do your own research for the best results.
I used the Atkins book, Atkins website and for recipe ideas, Linda's low carb website and George Stella and Dana Carpender cookbooks.
I like her other book Quick and Easy Ketogenic Cooking a lot more. I've also found that I do better with her recipes when I use the exact ingredients she calls for. For example, her recipes are all written to be dairy free and I tried to substitute things like almond milk for half and half, and it just doesn't come out right. Same with the sweeteners she uses.
But I still find myself looking more at her books than actually making anything. The Bacon and Butter cookbook is more practical in terms of things I want to make, but less fun to look at (less pictures and not as fancy looking recipes).
I'm going to be starting something called a Keto diet. My friend started it and he said he's lost quite a bit in the first 6 weeks. Gotta exercise along with it though just like anything else. This is the book that he and I are following if anyone is interested: https://www.amazon.com/Complete-Ketogenic-Diet-Beginners-Essential/dp/1623158087
Keto is similar to the "induction phase" of Atkins. However, those following the Atkins diet eventually move on to different stages where carbs are slowly added back in. Keto sticks to below 20-50g net carbs indefinitely, with most staying below 20-25g to ensure entering nutritional ketosis. Here's a good article about the differences between Atkins and Keto
Paleo differs from Keto in that Paleo is concerned with where your carbs come from, while Keto cares about how many carbs you eat. Paleo also focus on removing dairy (SAD!) and eating only products that people thousands of years ago would have eaten. It is important to note that Paleo isn't necessarily low carb, while Keto most definitely is. Here's a good article differentiating Keto and Paleo.
Check the sidebar for the FAQ and the Keto Calculator.
Edit: This book has recipes and a getting started guide, as well as info about the specifics of nutritional ketosis that I found helpful.
https://www.amazon.com/gp/product/1623158087/ref=oh_aui_detailpage_o07_s00?ie=UTF8&amp;psc=1
This one came recommended via another Amazon review. It's really quite good. There's a 2 week menu planner as well with recipes. The first half of the book works hard to explain the science behind the keto concept and why it works. I am a person that likes to understand why something does or doesn't work so it helped me quite a bit.
Dr. Jason Fung and Gary Taubes are incredible resources.
Dr. Fung places more of an emphasis on IF/extended fasting than Tabues.
If anything, watch this talk Dr. Fung gave at a conference about CICO. This talk is from last year and is primarily about fasting.
If you like books these are essential:
Why We Get Fat and What to Do About It
https://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6
The Complete Guide to Fasting
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X
Both books are written as easily comprehensible "science" books. You won't learn the inner workings of the hypothalamus but you are reading academically backed (and cited) results.
Give [this] (http://www.amazon.com/gp/aw/d/0307474259/ref=redir_mdp_mobile) a read and drop by /r/keto
https://www.amazon.com/Ketogenic-Diet-Complete-Dieter-Practitioner/dp/0967145600/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1466451674&amp;sr=1-1&amp;keywords=the+ketogenic+diet+lyle+mcdonald
Though I haven't read it myself, it seems like "The Ketogenic Diet" by Lyle McDonald is pretty comprehensive. Unfortunately, I noticed it's prohibitively expensive (and apparently rare?) on Amazon. http://www.amazon.com/The-Ketogenic-Diet-Complete-Practitioner/dp/0967145600
Does anyone know if this is more easily obtained elsewhere?
I started Keto a while ago for weight loss with great success, but this podcast was the first time I heard details about the physiology behind it and the benefits other than weight loss. It's a little dense but really worth listing to, and they have at least one more podcast they did after this. Rhonda Patrick interviewed him on her podcast but that was really dense, I had to work my way up to it. Anyway, this is worth a listen if you're just starting out.
http://tim.blog/2015/11/03/dominic-dagostino/
Also, this is a good book to pick up.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
Personally I own no.1. But I think "Keto Clarity" should also be very good.
Keto can help with many neurological problems. I've always had a belief diet could have an effect on depression and moods. When I first had problems with depression over 20yrs ago I asked the doc if I could change my diet or anything to help with the depression....he said no it wouldn't change anything and prescribed me Prozac, Xanax, and klonopin. Later after having severe side effects that landed my in the hospital for two weeks and other nasty things....I stopped all meds, but had some depression on and off since.
Fast forward till recently, what brought me to keto was extreme migraines for 4 months! Didn't want meds as they have never helps and only caused more problems! While researching I discovered migraines are very similar to epilepsy and some we're suggesting a keto diet like used for children with epilepsy. Omgosh I started keto and migraine was gone in a few days...I have continued to read on the subject and adding 2+2 in my own history. When I first sought help for depression they prescribed klonopin, a seizure med used in epilepsy! Hmmm things adding up...anyway the depression (so far) left with keto as well!
There are several articles linking epilepsy, depression, migraines, etc...and that keto may help all of these, really many neurological illnesses.
Was reading "The Art and Science of Low Carbohydrate Living" http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&amp;qid=1394120288&amp;sr=8-1&amp;keywords=art+and+science+of+low+carbohydrate+living
And the last chapter touches on this subject.
Now "keep calm and keto on" means even more :-)
I'm so happy to have found help for all three things migraines, depression and weight!!! Also when someone has epilepsy or migraines, it's called depression of the brain. No way I can explain but something to do with too much glutamate in the brain that is exotoxins cause problems and keto remedies it. Just google it you will find many articles about it!
Sorry for such long post but very passionate about this subject :-)
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
dense and technical but awesome.
Generic guide to HR zones. Most of what I said is from this book which is sort of a sequel to this one; although you can definitely read the former first (the latter is quite a bit more detailed).
Lyle Mcdanold is going to be a golden resouce as he specifically talks about HIIT on keto (ref FAQ in r/keto for actual references).
Anecdotal: My background is MTB and a bit of kettlebell work in addition to intermediate level strength training. Since keto switch:
Maybe buy them a copy of The Art and Science of Low Carbohydrate Living to read over. It goes through quite a bit of the science, and was initially designed for a physician readership, but adapted to be more accessible to a wider audience.
There are no serious side effects to a "proper" ketogenic diet. By proper I simply mean that people eat a reasonable diet with a variety of healthy foods. Eating nothing but trans fat all day could still be a ketogenic diet, but it would be very unhealthy. I'm sure you've read about "keto flu", as some call it, but this is temporary and usually not a problem with enough salt and water intake (I didn't experience it at all).
.
If you think you might be more comfortable with further reading, here are a few suggestions:
http://www.dietdoctor.com
The Art and Science of Low Carbohydrate Living
Edit: Thought I'd add this too: http://eatingacademy.com
It's not bullshit.
I recommend this for the science behind it: The Art and Science of Low Carbohydrate Living
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
Some of the newer papers:
http://www.nature.com/ejcn/journal/v67/n8/full/ejcn2013116a.html
Easy read on the newest papers on the subject:
http://profgrant.com/2013/07/05/how-ketogenic-low-carb-high-fat-diets-work/
Basically it comes down to ketogenesis: If you starve your body of carbs (less than 20g a day) you will deplete the carbohydrate storage in the cells, as it gets less the liver will gradually start increasing the production of ketone bodies to run the various metabolic processes instead. Ketones are made by breaking down fatty acids dissolved in the blood stream.
It worked wonders for me, not in the weight loss aspect (was lean already), but got increased energy, mental clarity and better sleep.
Your experience is more than just anecdotal -- there was a study of women losing weight with PCOS & varying levels of insulin resistance. Those women who had no insulin resistance and PCOS were abe to lose on both high carb and low carb reduced calorie diets.
However women with quantifiable insulin resistance lost considerably less (about 1/3 the amount) on a high carb diet than those women with insulin resistance on low carb.
reference: http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
For most people, staying under 50g carbs/day, along with moderate protein intake, is more than low enough to get into and stay in nutritional ketosis. Others might need to go lower, and yet others might well tolerate up to 100g/day without issues. Going under 20g/day is usually unnecessary in the absence of metabolic conditions.
Source: The art and science of low carbohydrate living.
A ketogenic diet is 100% compatible with endurance athletics. It takes about 12 weeks for muscle tissue to completely adapt to be ketogenic, but once it is, you end up with muscle tissue that uses beta-oxidation of FFA for 95%+ of its aerobic metabolism, sparing all glycogen for anaerobic metabolism (via glycolysis).
This book has all sorts of information on the subject: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&amp;qid=1469438418&amp;sr=8-1&amp;keywords=the+art+and+science+of+low+carbohydrate+performance
It turns out that it isn't even necessary to "refeed" with carbohydrates to restock glycogen supplies in muscle tissue once one has fully adapted to ketogenic eating.
This book is all you need to know about exercising on low carb/keto diet.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&amp;qid=1370465338&amp;sr=8-1&amp;keywords=the+art+and+science+of+low+carbohydrate+performance
I'm gonna be that guy and suggest this one:
The Art and Science of Low Carbohydrate Performance
background: i'm a keto runner, currently training for my second marathon (marathon in mid feb, so i'm tapering)
when i first switched over to keto, my legs felt like lead for the first week or two - that's normal because i wasn't keto adapted yet, so it was akin to bonking for the entire run, as my glycogen stores were depleted (by keto adapted, i'm talking about the ability for the body to convert fat cells into energy efficiently)
once i became keto adapted though, it was amazing - i can now run fasted 13 milers in the morning for training, and come out feeling great. and when you carbo load for the actual race, you'll feel like you have wings, because you're powered by both carbs and fat. and you never hit the wall anymore, it's more a gentle slowing down.
a lot of marathon/ultra runners have been breaking records by training low and racing high (keto while training, carb loading the race) i highly recommend checking out the keto running group on FB, and Stephen Phinney/Jeff Volek's book, The Art and Science of Low Carbohydrate Performance
hope this helps, and good luck with your recovery!
Look into the ketogenic diet if you are not yet aware of it.
You basically become 'fat-adapted' and your body burns fat preferentially. Apparently being fat-adapted confers a competitive advantage for endurance athletes, who need access to energy stores. 'Hitting the wall' is basically once you deplete your glucose stores.
I would say the best place to start would be:
I haven't read the book, but two prominent researchers, Dr. Stephen Phinney and Dr. Jeff Volek, have a book called, "The Art and Science of Low Carbohydrate Performance." I presume their book would reference whatever research is out there. All the best. Here's a link:
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
I used to be a skeptic of the low carb diets,though I could never deny that people did seem to lose a lot of weight quickly. After hearing Paul Thurrott talk about the book "Why we get fat, and what to do about it" on Windows Weekly, I picked up the book, mostly expecting to find all the holes in his theory. Somewhere in reading it, I became convinced enough to start eating low carb/keto. The weight started coming off quickly, I wasn't ravenously hungry all the time (the culprit in all my previous dieting failures), my blood pressure dropped, all good things. Even though I still had a taste for breads and sweets, the feeling of losing weight, and feeling better was enough motivation to keep me from hitting the donuts.
I would recommend reading the book. He isn't selling a diet, just documenting what doctors and researchers have found that supports the keto diet, and how social and professional pressures keep the it from being widely accepted by the medical community. I honestly think he could have done a better job presenting some of the information, but I still recommend it.
Actually diet and exercise have less effect on weight than is touted
Carbohydrates cause water retention. If you are moderating your intake, it is likely that you will lose a lot of water weight in the first week. I also lost 7 lbs in about 1 week, after which my weight loss slowed down a little. Source.
Drink lots of water both with your meal, and in between. It might take a week or two to condition your body to feel better on a different type of diet, though you may never feel satisfied by starving yourself (low calorie diet). Do some research on what types of foods you should and should not be eating. I recommend Why We Get Fat.
I can't believe nobody else has said this yet (though maybe they did and I missed it):
Low-carb. Go low-carb.
Do you eat sugar and starches compulsively? Does it feel as though, no matter how much you eat, you still need more food? An hour or two after a meal, do you already want another one? Does trying to just "cut back" or count calories make your body scream at you to eat?
You need low-carb.
To put it as simply as possible, if you eat a lot of carbs, your body has likely been thrown completely out of whack. You eat flour or sugar, and your insulin levels go rocketing upward; a while later, they drop precipitously, making your body cry out for more in an attempt to stabilize the situation. But eating more only makes them rocket up again, and around and around you go. After years/decades of this, your body is pumping out vast amounts of insulin on a routine basis, leaving you with far too much in your system; however, your tissues have become numbed to it (ie, have become insulin resistant), meaning that it continually takes more to keep your blood sugar under control. Eventually the system begins to break down, leading to pre-diabetes, and later on full-blown Type II. Additionally, all the insulin coursing through your veins is the primary cause of your body's over-enthusiasm to store fat.
That's all terribly over-simplified, but for a more in-depth explanation, read this, and for an even more in-depth explanation, read this. To get you started for now, read this.
I am not shitting you: if you have carb issues (and as a pre-diabetic, you almost certainly do), going low-carb can change EVERYTHING. It can be a little bit of a challenge at first, but after a week or so it gets much easier -- it was far easier for me than any of the standard calorie-restricted, low-fat diets I've done, and I've done more than my share of them. Once you're on track, the compulsive eating vanishes. Your appetite drops off, your energy levels go way up, a surprising number of assorted physical complaints diminish. And most importantly, your weight starts to drop, quickly and without struggle.
I can vouch for this, because this is what happened to me. I've been obese for my entire adult life, and have made so many long, grinding efforts at standard diets -- always failing in the end -- that I was convinced there was just something inherently wrong with me. Then someone right here in r/loseit told me about low-carb dieting, and I decided, what the fuck? Why not give it a try? The worst that happens is that in two weeks, I'm still fat, which was going to happen anyway. So I tried a two-week "experiment," just to see what would happen.
That was nearly seven months ago. Since then, I've dropped roughly 80 lbs (of roughly 150 total that I need to drop) and feel for the first time in my life that I can be whatever size I want to be. Hell, a lot of the time I don't even feel as though I'm "on a diet"... it's more like, in soviet russia, diet goes on you. As long as I don't eat more than a certain number of carbs per day, the weight and everything that goes along with it, that all just takes care of itself.
Low-carb diets aren't a fad, they're not a crash diet, they're not unhealthy, though people will tell you all of these things. What a low-carb diet does is allow your body to regain its equilibrium and begin to correct all of the problems that have accumulated from a lifetime of eating refined carbohydrates. There are a lot of ways to go about it -- it's not all Atkins, although that's a perfectly valid place to start. But even just getting the major sources of carbs out of your diet -- the flour, sugar, and starch -- will almost certainly make an enormous, rapid difference in how you feel and what you weigh. It does require some effort, and it does require some sacrifice. Changing how you live your life is never easy. But compared to the tortures of a carb-based, low-fat, calorie-restricted diet (that doesn't work to address the real problem anyway), it's a walk in the fucking park.
If nothing else, it's worth a try. It's worth considering. For me, it literally changed my entire world. And I'm an Oregonian, too -- would I lead you astray? :)
Good luck, girl. I hear you so loud and clear my ears are bleeding. Think about this, and please, please ask if you have questions.
The book I am reading at the moment discsses this very question. Have a look.
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702/ref=sr_1_1?ie=UTF8&amp;qid=1299642695&amp;sr=8-1
I really liked this book for explaining exactly why low-carb works and why eating lots of fat is healthy
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1299642745&amp;sr=1-1
This book is really good for applying what Taubes says to your life and has a nice plan.
That's actually incorrect. I used to think the same thing, but calories are not equal because of the different effects they have on our hormones and insulin levels. When we eat carbs, the increased insulin levels lead to immediate fat storage rather than burning of carbohydrates for energy.
Eating carbs also increases hunger due to the upward and downward swing in blood sugar(elevated mood followed by a crash) and because our bodies think we're starving since fat/calories are being stored rather than used for energy when we eat carbs.I would recommend reading this book or listening to the audiobook version, as it will really blow your mind in terms of the research behind it:
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702/ref=sr_1_2?ie=UTF8&amp;qid=1526472619&amp;sr=8-2&amp;keywords=Why+We+Get+Fat%3A+And+What+to+Do+About+It
A short interview of the author where he makes the point that you can eat as much as you want on a keto diet and still lose weight:
https://www.youtube.com/watch?v=BJnszUbkTNE
This is a slightly longer interview (Just over 22 minutes) in which he goes into the history of how government policies led to the obesity epidemic and people getting fat in general, not just in the United States but around the world since we're the #1 exporter of food globally and carbohydrates are the cheapest and easiest foods to export since they can last so long after they are manufactured whereas meat spoils quickly and is expensive to produce:
https://www.youtube.com/watch?v=TpALLBqcYTE
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
This book took several reads and two listens to undo the training I grew up with. It answers your question and it blew my mind.
I HIGHLY recommend Gary Taubes' "Why We Get Fat" book it is only about 240 pages and is a very easy read... I read it in a single day I was so excited once I started. It REALLY helped me understand how and WHY keto works. I wish I had read it when I first started...
If you need science stuff to know what to say to other people about your diet: obligatory book Why We Get Fat by Gary Taubes
If you need a day to day guide to know what to eat, try the r/ketorecipes subreddit, or youtube like the Keto Connect channel
If you are a scientist and need deep science, try Calories proper blog.
That's my top 3!
@fexxi: Unfortunately you are misinformed (it seems many who watched Dr. Oz's keto segment think the same and ended up here without doing their own research and only going by what they heard on tv or from what they had from others). There are countless stories of "normal weight" people who are on keto and feeling better than ever. with bloodwork to show it. I would highly recommend educating yourself on this way of eating by researching especially on books that have been authored by scientific dr's who have carried out studied and authored papers in peer reviewed journals on the health benefits of keto no matter what weight you are at. Here are afew books to read by phinney, volek, tim noakes, gary taubes, dr. eric westman and they all have youtube videos as well, there's many others as well:-
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@westend52, @DrThornton, @ginnyfox, @Ryjosp and everyone else: thank you all for adding onto the benefits of this way of living, to help teach others who may be misinformed about the benefits of keto.
Actually, there's a book that has 18 pages of peer-reviewed sources that verifies that a high-fat diet is not detrimental to your health at all.
Additionally, my husband, who had super (read: dangerously) high cholesterol and BP before starting keto, recently just went to the doctor to get his bloodwork redone, and his cholesterol levels are significantly lower. If you check out /r/keto and search for "bloodwork", you will find that this is a very common side-effect of a keto diet. People also often post images of the comparative bloodwork results, so it's not just them blowing smoke, either.
I can see why "common sense" would tell you that it can't be good for you, but really your "common sense" is the result of a lifetime of brainwashing that "fat is bad", which isn't necessarily the case at all. Fat, in combination with excessive amounts of carbs, is bad. Otherwise, not so much. It took me a long time to get over this idea as well.
EDIT: Clarity.
Good calories Bad calories: Fats, Carbs, and the Controversial Science of Diet and Health - Gary Taubes
Why we get fat and what to do about it - Gary Taubes.
Linda's low carb recipes
Even if you've been on this sub a lot before, [Why We Get Fat: And What to Do About It] (http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&amp;qid=1427384415&amp;sr=8-1&amp;keywords=why+we+get+fat) by Gary Taubes addresses the carb in/carb out idea and is a great read.
*Edit: grammering poorly.
>"Eating 2500 calories of fat will give the same weight change as eating 2500 calories of carbs."
This is almost assuredly not the case, as all calories are not equal in their effects on the body. Please don't just blow this off as nonsense - the science backs it up.
Again, I implore you to read or watch some of Gary Taubes work on this subject - it is very enlightening material and should cause you to call in to question some of your most basic dietary assumptions (if you are open minded enough to question your beliefs, that is).
This. For those of you who are interested, read "Why We Get Fat and What to Do About It." Also, /r/keto is a very active community with an abundance of information and support.
It's a hard thing to convince people of. It's not even about convincing them, because I may certainly be wrong, but you can't even get people to consider that there might even be other viewpoints!
I am not an expert by any means, I simply have read very compelling arguments. Nutrition is a tough topic to discuss since the government has brainwashed entire generations into believe their ideas are the best, despite the lack of clear science behind them.
I am basically always downvoted to oblivion for this stuff, but I Gary Taubs' research is incredibly convincing, and very thorough. It's just that his arguments require a 1000 page book to learn.
He actually wrote another book called "Why we get fat and what to do about it" which he's said in interviews is basically a book with the intent of condensing his ultra in-depth work into something the busy policy makers can digest. (Not to mention doctors and the general public.)
http://www.amazon.ca/Why-We-Get-Fat-About/dp/0307272702
> The body can't make energy just disappear because it perceives it differently. If the body absorbs an energy-containing molecule, then eventually, it has to either use that energy or excrete it unused.
At no point did Mob_Of_One imply any such thing. Your name along with the nature of your responses also leads me to not dismiss his creationist statement, either.
If you are really an engineer, I can understand your difficulty here. I read The Hacker's Diet years ago, and it made perfect sense to me... yet I still struggled to lose weight. It wasn't until this year when I read Why We Get Fat that things started to click.
The hump you need to get over is this: the human body is not a black box. You can't just dump any kind of "Calorie" in and expect the same result. The body treats incoming carbs differently from incoming fat. Carbs are digested almost immediately, and can even be broken down significantly in the mouth (try putting a Saltine on your tongue, see how long it takes for it to taste sweet). Because of this:
This doesn't happen with fats. It takes the body much longer to break them down... on the order of hours. The blood sugar level increases much more slowly and stays pretty even over the duration of digestion rather than spiking. A significant insulin response isn't triggered.
This is basically the entire point of keto and why it works. Calories are almost inconsequential in light of the more important matter - our bodies' hormonal response to food (insulin) and the subsequent partitioning of energy.
Here's one good blod by Gary Taubes discussing it. If you want to learn more, he has two excellent books detailing the science, history, and politics of the modern obesity pandemic.
Good Calories Bad Calories
Why We Get Fat
I highly recommend you read them and delve into the actual physiology of it. You're free to make your own decisions but most of us in keto agree based on sound evidence, ourselves included (55 lbs down and counting, and I assure you I eat as much as I want)
But the short of it is that insulin is nearly solely responsible for storing fat in adipose tissue. No insulin = no fat storage. No carbs = virtually no insulin. Your body will regulate the distribution of energy accordingly. It doesn't want to be fat, so it does what it needs to do in order to either use or discard excess energy, since without insulin it's basically incapable of storing it as fat.
Nope, I think you underestimate the self-limiting nature of fat and protein vs. the human bodies nearly endless ability to gorge on carbs.
If you're serious about getting healthy, I would HIGHLY recommend reading this book. I can honestly say it changed my life as well as my understanding of obesity.
Hey,
I weighted 257 lbs back in February 2011. I've lost approx. 50 lbs since on a low carb diet, while doing absolutely no exercise for the first three months or so due to a sciatica. It is not an easy transition, but it's easily the best thing I've ever done diet wise. It's not a matter of losing weight anymore, but living better overall. I can't tell you how many advantages there are to cutting carbs, but apart from the weight loss, the energy levels always stay constant. No more feeling drowsy or tired after a meal. No more heartburns (which was a daily occurrence for me). No more cravings for sugar before or after a workout or long bike run, or a long day at work. No more feeling bloated.
I've never counted calories during this period. Not a single instant. But I watch the carbs I'm eating very carefully. Still, not to the point of obsession. Most carbs are easily discarded: sugar, bread, starchy vegetables, pasta, etc. Mayonnaise is now my main condiment (not proud or anything, just saying).
I've started biking again recently. I do approx. 250 to 300 km a week with a friend of mine over the course of three, sometimes four rides. During these rides is the only time I "carb-up" (eat a significant amount of carbs). I've literally struggled to keep losing weight since I started biking. Why? Because exercise makes me hungry. I compensate before/during rides, but I'm not doing it to LOSE weight. I'm doing it because I love it and I feel better doing it. Exercise does not help weight loss. It helps build lean mass and make you feel better, but the energy spent will be "asked" for by your body -- hunger, cravings, etc. Exercise is a zero-sum game. Energy spent will come back in. If not, you'll just be suffering for no reason!
When I do fall off the low-carb diet (special occasions, sometimes just for fun), I do end up gaining some pounds very rapidly. Eating pizza one night does often result in seeing a huge increase on the scale (2 lbs easily), but it's temporary. The weight goes away just as fast when going back on the low-carb diet.
I aim to eat less than 20 grams of carbs (except fiber) a day. This is typically called a ketogenic diet, as it results in your body going into ketogenesis. I'm just human, so I'd guess that my average was closer to 30-35 grams a days. I've tested for ketogenesis a few times during the last few months. It was obvious I was in keto after bike rides, but not before.
Oh, and my blood pressure was significantly lowered. My cholesterol levels are better than they were, but not yet perfect. I still have a lot to lose.
Anyways, do you have any time to read? If so, PM me. I'd like to send you a copy of Gary Taubes' Why we get fat. Got the Kindle edition recently, and I have no more use for the printed edition.
I recommend that friend remove or at least seriously limit his intake of refined sugar/hfcs and flour, refined sugar/hfcs being the worst.
I recommend the book by Gary Taubes "Why We Get Fat: And What to Do About It" and watching the video in the FAQ called "Sugar: The Bitter Truth" by Robert Lustig.
May I suggest this book? http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702/ref=pd_sim_b_4 or check out /r/keto. Definitely an eye-opener.
Hey man, when I started this I had roughly the same stats as you. A few months later, I'm at about 50 pounds lost and far fitter.
I hope you're a reader because my suggested first step is to read Why We Get Fat by Gary Taubes. It helped me immensely to understand why, scientifically, I was the way I am. Once I knew, I made the appropriate changes.
For me, the first 30 pounds was diet change alone. No more sugary sodas or processed foods; I typically don't eat anything that comes in a box. My meals consist of grass-fed or free-range meats and organic fruits and vegetables; I don't count calories or fat or anything, I just make sure I know what I'm putting in my body. This goes a long way in making you healthier overall.
Once I dropped the 30 pounds, I started Couch to 5K (C25K) but I truly could've started at the beginning of my journey, I was just lazy. I'm in the forth week of the C25K program, which is about 15 minutes of running separated by small walking breaks, and it's an amazing high when I finish. Just today when I started the first run, I was about a minute in before I had to start breathing heavier. I couldn't go up five steps without wheezing; now I can sprint and it's a piece of cake. IT FEELS AWESOME.
That combined with the consistent, sensible eating has got me to 50 pounds lost and still dropping.
To sum up, STUDY why you're the way you are. CHANGE YOUR DIET and a great subreddit is /r/paleo to help you make wiser eating choices. START RUNNING NOW with C25K and guess what, another great subreddit for that at /r/c25k.
Power through that first week and trust me, it becomes an addiction and a joy, not a struggle.
Have you read Why We Get Fat and What to do About it?
Also, have you watched the movie Fat Head?
I believe both things would help you tremendously. I would like to add also that the idea of burning more calories than you take in is wrong for many reasons, it is just not that simple. If your insulin level is too high because of a high carb diet, your body will not be able to burn fat. It will just starve. Everybody mentioning primal/paleo is on the right track. With your current weight, you could probably lose 5 pounds a week just by switching to that diet.
It is because they eat a relatively high grain/starch diet and over time their bodies stop responding to the insulin released after high starch meals (insulin resistance), so insulin levels remain high. Insulin basically tells our bodies to store fat, so when insulin is constantly high, we cannot use stored energy.
**That is a really quick summary, but if you are really interested, you can check out this fascinating book.
..http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702
buy and read this book :
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
Stop pushing forth bullshit. It has been proven time and time again that low-carb is the most efficient and healthy way to lose weight.
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
But go ahead and keep paying attention to bad science that is decades old.
If Gary Taubes is right, all you need to do is chuck the bread and your heart will be fine.
Keto isn't about calorie restriction, please take some time to read "Why we get fat" by Taubes.
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702/ref=sr_1_http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/
My wife has been helping reduce her seizures/headaches with these three things. I will list them by most helpful to least helpful.
She also notices a big difference trying to get enough sleep and taking steps to reduce her stress and thats free. :) I hope this helps you. Have a happy new year.
One of the revelations I had on keto is that a sodium deficiency can cause the light-headedness and weakness. In a nutshell your body is not able to keep up with loss of electrolytes because you are losing so much fluid. I had the same problem and upped my salt intake and the head spins went away full stop. Gary Taubes has written a lot about it and talks about it specifically in his book Why We Get Fat. On the insatiable appetite I think others have pretty much covered it regarding your fat intake.
Very clear and simple instructions on what to do (literally 18 pages): http://www.amazon.com/Low-Carbohydrate-Ketogenic-Diet-Manual/dp/1482781255 (accompanying video: https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=4&amp;cad=rja&amp;ved=0CEcQtwIwAw&amp;url=http%3A%2F%2Fvimeo.com%2F34645752&amp;ei=7rS7UafjO4vM9gTlzYHwCQ&amp;usg=AFQjCNEbYCU1JergzBLmz7ArB4AUUTzQCw&amp;sig2=Y85CmVrHa0yJ4jgfg9YeFQ&amp;bvm=bv.47883778,d.eWU )
More detailed instructions on what to do if the above isn't enough: http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1371255616&amp;sr=1-1&amp;keywords=new+atkins+for+a+new+you
Why to do it: http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1371255572&amp;sr=1-1&amp;keywords=why+we+get+fat
Extremely detailed and cited info on why to do it for power nerds: http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=bxgy_cc_b_img_b
Some other suggestions (mostly for power nerd): the art and science of low carbohydrate living/performance, wheat belly.
This is correct. If your mother likes to read, then I'd highly recommend this book -- Why We Get Fat by Gary Taubes.
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
Hmm, I've been riding for a year now and I can't really say I've lost much weight, if any. (6ft, 185lbs)
After reading Why we Get Fat I understood why that was the case: after a long ride where I'd push myself as much as I could, I'd inevitably get back home and eat ridiculous amounts of food; the harder I'd train, the bigger of an apetite I'd work, which in the end is counterproductive if the aim is to lose weight. I've definitely built stronger legs, but muscle tends to tack on weight instead.
I honestly feel like what you put in your body is more important than getting on the bike and training day-in-day-out, especially if you lack the willpower to resist those cravings afterwards and losing weight is your #1 reason to hop on the saddle.
At the very least, the book provided compelling arguments for the limiting of carbs in one's diet and mainly focusing on protein/healthy fats. If you can do that, then it should be a breeze.
Good luck to you!
Not be be redundant, but diet is going to be the key to your success. I don't work for the authors of these 2 books, but reading them has really changed my perspective on what "healthy" eating is and since adopting the low carb, no sugar principals I have seen great results.
There is growing evidence that calories in, calories out paradigm that we have all been taught is the ideal way to meet our health and nutrition goals is flawed. The 2 books below make a convincing case.
I highly recommend both of these books.
Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently https://www.amazon.com/dp/1455533874/ref=cm_sw_r_cp_apa_7ZpzzbQHXRSQW
Why We Get Fat: And What to Do About It https://www.amazon.com/dp/0307474259/ref=cm_sw_r_cp_apa_Y0pzzbY9Q0G38
Why We Get Fat: And What to Do About It https://www.amazon.com/dp/0307474259/ref=cm_sw_r_cp_api_OoyrzbRT2Z7DK
Or this if you want a more in depth version of the above title
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health https://www.amazon.com/dp/1400033462/ref=cm_sw_r_cp_api_KpyrzbWQ49DK1
If your goal is to be under 300 lbs by December 31st, prepare to become a massive over-achiever! So completely doable!!
Please - at a bare mimium - if you have $.99 to spare, visit Amazon .com and buy Gary Taubes book "The Elusive Benefits of Undereating and Exercise." If you like his delivery, probably the best book I've read on low-carb is Taubes "Why we get fat: And what to do about it". Incredibly strong stuff. It reads like a text book - he's a an investigative science and health journalist with a degree from Harvard in applied physics and (because that was not enough) a masters degree in journalism from Stanford.
Entering the low-carb world without reading Taubes is like walking on stage to perform a few Bach violin concertos without ever having taking a lesson.
Kind of rambling, but do all of these things.
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
If you read one book, read this. Accessible and explains the basic science behind why low carb/keto works and ends the book with a basic keto diet.
https://www.dietdoctor.com/
Includes recipes, meal plans and lots of reading material.
And of course, read the faq. Absorb it all and than cut your net carbs to under 20g per day. That should start ketosis with 24 hours. Have a plan for your electrolytes, buy lite salt and chicken bullion cubes during your keto shopping trips (make a list, butter, bacon, eggs, meats and green veggies are also good too). Plan your meals and you'll be less likely to cheat.
I will tell you that this book called Why We Get Fat and What to do about it is the best thing that I have ever read about nutrition and weight loss. It's not a "diet" book or even a science book...it's just the story of how all this works in your body and the history behind where we are today.
Once you know, then start simply by phasing out the stuff you shouldn't eat. Change your shopping trips to only fresh foods with a few condiments and other staples. Learn to read labels and consider food value along with the price. This is where you have to start figuring out the way to cook this food that works for you. Cookbooks help, but I really think google is the way to go here. You want simplicity so that a complex recipe is not standing between you and your dinner - or the "skip all that work and get junk!" voice starts calling. This step takes from 1-6 months to really get down solidly.
Once you know what you like and how you prepare it, then you can start getting the kitchen tools that are key to your eating. Our items that I cannot live without are a juicer, Vitamix and a grill/smoker. Also, glass portion containers (these) so I can cook in bulk one day a week and portion for the rest of the week.
Good luck on your weight loss!
Seconded on the red meats. Saturated fat causes both HDL and LDL to increase and LDL breaks down into triglycerides. It's not the only cause of high LDL, many people have diets high in saturated fats and have great cholesterol numbers but if you're looking to lose weight, red meats have a a lot of fat and might eat up too many of the allotted calories in your food budget. Chicken and fish might fit better into your life. Like /u/aufleur says elsewhere in the thread, definitely cut out as much sugar as you can.
If you really want to take control of this thing, you're going to need to know more. I recommend checking out this video on sugar, getting a copy of Good Calories, Bad Calories if you can stand to read a textbook or Why We Get Fat if you want something a lot easier to get through. If you want some free info, read Gary Taubes' blog, Robb Wolf's blog, and Mark Sisson's blog. Start hanging out on /r/keto and /r/Paleo, and definitely get a lot more vegetables. Maybe hold off on fruits, just because of the sugar content. But vegetables are sooooo freakin' delicious if prepared right.
Most of all, start trying new things with your diet, life is an experiment with an n=1!! Don't be afraid to get unconventional. I like to say that if you do what everyone else is doing, you're going to have the same problems as everyone else. And if you take a look around America^^and ^^the ^^whole ^^world, I don't think it's working out too great for most peeps.
/rant/
As for cardio, I'm going to say it's overrated. Generally beneficial, but grossly overrated by culture obsessed with running as perfectly equal to fitness while demonizing any kind of weight training, especially for women, as something for boys only and then they're meatheads and bros and probably dummies. This national obsession with CARDIO YEAH BRO LET'S DO CARDIO drives people to run further than they're ready for and to ignore pain and injuries, or spend hours on cardio machines. Jeez, doesn't everyone just want to move? To do gymnastics and jujitsu and row^^and ^^run, ^^too, ^^I ^^guess, ^^if ^^it's ^^your ^^thing and climb things and lift all the things? I get very frustrated. Cardio and bodybuilding are just such...cold and joyless pursuits, and I think they come from a place of fear. I understand it, but I won't play this game. Sometimes, the only way to win is not to play. I choose to move.
/end rant
So yeah, going for a walk each morning is great advice, especially if you're getting less food because it's not too taxing. It won't fix your cholesterol problem, you can't out-train a bad diet. I've tried. I've run six miles a day every day till my knees and spine ached. I've done clean & jerks till I moved 5000lbs of iron a day. I've rowed till I was sick. I've swung kettlebells till my hands are bloody and raw. MyFitnessPal is pretty good, but when I was using the app on my phone I was too casual about what I ate. I use the Livestrong MyPlate because even though it's not as good as MyFitnessPal and you can't add foods to the database, I need to sit at my computer and plan my food out better.
Hope this all helps!!
I'd honestly recommend the book Why We Get Fat. Despite being a book on health, it's actually very easy reading that kept my attention.
The basic premise is that insulin is a storage hormone. It's entire purpose is to tell your body "My blood sugar is too high! Get it out!" and tells your body to store everything. While a calorie is a calorie, if your body's hormones tell it to store, you get hungry faster.
Everyone has different levels of sensitivity before their body starts releasing insulin. "Naturally skinny" people might just not be that quick to release insulin. They eat the same food, but they stay full. The fat person eats the same food, body panics and release insulin, and they get hungry again. The skinny person overeats and stays full and skips a meal; the other person overeats and gets hungry again faster.
Anything that spikes your blood sugar results in insulin production. Carbohydrates do that. Some break down faster than others; if you want to apply this principle without doing keto, you can choose low glycemic index foods.
The glycemic index is a measurement of how fast a carb breaks down in to blood sugar. If a carb breaks down slower, your blood sugar rises slower, and your body is less likely to spike your blood sugar.
And of course, low carb foods don't spike your blood sugar at all.
This is actually the secret of a lot of diets. Vegetarian diets that actually work usually are low glycemic index. If you're eating vegetables (low carb), oatmeal (low glycemic index), beans (low glycemic), sweet potato (low glycemic), etc, you lose weight. If you're eating white rice and ramen and white bread and coca-cola, you might be vegetarian, but you'll have a hard time losing weight. If you're calorie counting, you'll be miserable.
Keto works because it's almost zero-carb, and if you have no carbs, you have to have fat or you'll have rabbit starvation- you can get energy from carbs or fat, you can't cut both.
Paleo works because it's low carb (meat/veggies) and low glycemic index (sweet potato, non-sugary fruits), and bans high GI carbs (rice, bread, processed sugar).
The vegetarian Ornish diet is the exact opposite of Paleo- vegetarian, etc- yet still works for people because it bans high-GI carbs.
Carbs are the secret to "not feeling hungry". You can either to low carb, or restrict yourself to very low glycemic index carbs. I find the former easier- if I do low-GI, I end up "justifying" things because the line for "high" vs "low" is fuzzy.
http://higher-thought.net/wp-content/uploads/Notes-to-Good-Calories-Bad-Calories.pdf
http://www.nutritionjrnl.com/article/PIIS0899900710002893/fulltext#sec6
http://www.ncbi.nlm.nih.gov/pubmed/15148063
http://www.ncbi.nlm.nih.gov/pubmed/16476868
http://www.usatoday.com/news/health/story/2012-06-27/calories-low-carb-weight-loss/55843134/1
Also, pick up Why We Get Fat by Gary Taubes
Buy your parents this book and make them read it:
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1343156166&amp;sr=1-1&amp;keywords=gary+taubes
Buy this book, read it yourself, and force him to read it
Your father needs to come to terms with the fact that carbohydrates are the cause of everything that is wrong with him. This book is possibly the best way to do that.
If you're interested in eating healthier and losing weight, Gary Taubes speaks the goddamn TRUTH on this subject. He blasts through 100 years of bad science and explains how to not conspire against your own well-being.
Here's his best talk, in 10 parts: http://www.youtube.com/watch?v=MyXa39ICIrk
Here's his book: http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
Best of luck!
This book, Why We Get Fat, is amazing, in my humble opinion.
Also, r/keto has been very informative and instructive. I recommend their Keto in a Nutshell and FAQ.
If you want to get healthy, start doing your research. Learn all you can from reputable sources and then use your new knowledge to get a plan. You should read "Why We Are Fat" by Gary Taubes and some of Michael Pollan's books. Check out r/keto and r/paleo. Watch "Fat Head" on Netflix. Personal health is a science and before you start, make sure you are doing it the best way for you. Plus, you don't want to put in a lot of time and effort only to find out there was a better, easier way out there. I wish I would have found r/keto wayyyy sooner. Good luck! You can DEFINITELY do this!
Water bottles and hydration are a must, I used suffer cramps so on long rides, 60+ will take a salt tablet in addition to any nuun if the weather is particularly hot.
Generally I avoid sugar so no gels etc but that's because they make me sick and for 100+ mile ride it was too much. After looking into it I adapted to a low-carb high fat diet in preparation for a 100 mile 4500 metre climb ride, this totally eliminated any bonks and also any sickness or stomach upsets.
Generally ride fuelling on almonds and nut butters, there are some great brands doing these now. The occasional salted new potato or bag of pork scratchings also hits the spot. Burning fat for primary fuel really made a huge difference for endurance for me as you just don't have to eat an insane amount of calories via carbs/sugars. Check out the Art and Science of Low Carbohydrate performance
The Art and Science of Low Carbohydrate Performance https://www.amazon.co.uk/dp/0983490716/ref=cm_sw_r_cp_api_FiZPzb9534B4K it certainly made me a better rider. It's not for everyone but I do it for leisure so I'm not worried about that super peak performance, I suspect most weekend warriors are far from that anyway you also adapt after a few weeks and I found performance gains eventually.
It's worth keeping an eye on fatigue. Strava Premium or Training Peaks can help with this. You can do it with HR or Power, set up a threshold test, get your levels and train to them. Log each ride in either of those apps and they'll tell you fatigue, fitness and form. Your form is worked out using your fatigue and fitness over a specific period of time, you only gain fitness by spending some time fatigued (riding) but you need to keep an eye on form and ensure you adequately recover from periods of training season or long rides. Constant low form will lead to exhaustion, injury and also bad performance or plateau. You might find some recovery time will help you push through the 60 mile barrier.
I find magnesium supplements help with restless leg, you can get some on Amazon that are triple complex so don't cause bowel issues which some magnesium supplements can, one a day helps. Swanson Triple Magnesium Complex (400mg, 300 Capsules) https://www.amazon.co.uk/dp/B0017OCDUI/ref=cm_sw_r_cp_api_JqZPzb38EC5SB
More and more athletes are getting into keto because of the huge amounts of energy at their disposal when their body is optimised for burning fat as its primary fuel source. I highly recommend reading the book The Art and Science of Low Carbohydrate Performance. It talks about ketogenic diets and their (very positive, it turns out) effect on high performance athletes.
Have you read The Art and Science of Low Carbohydrate Living? It seems like that would be a better use of your time than debating with qualification-less Reddit strangers.
Holy cow, if you sign up for a trial (or already have Kindle Unlimited) you can read it FREE
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?ie=UTF8&amp;qid=1482521681&amp;sr=8-2&amp;keywords=the+art+and+science+of+low+carbohydrate+living
IMO you don't need CKD or TKD.
How long have you been in ketosis?
Check out these two blog posts:
http://waroninsulin.com/nutrition/the-interplay-of-exercise-and-ketosis-part-i
http://waroninsulin.com/nutrition/the-interplay-of-exercise-and-ketosis-part-ii
And consider buying/getting from the library - The Art and Science of Low Carbohydrate Performance by Phinney and Volek: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1334767432&amp;sr=1-2
Don't be afraid of lifting and keto, especially if your goals are related to body composition (rather than Olympic-level performance). Here are two reader-friendly articles for you to think about, if you want to keep things data-driven:
1. This article is the best in existence on the subject of nutrition and muscle gain. You'll have to adjust some things to fit with keto (such as the 4 meal/day recommendation - most folks on keto eat 1-2 meals/day), but that shouldn't be too difficult.
tl;dr version:
Morton, Robert W., Chris McGlory, and Stuart M. Phillips. “Nutritional Interventions to Augment Resistance Training-Induced Skeletal Muscle Hypertrophy.” Frontiers in Physiology 6 (2015): 245. Web. PubMed link
2. This whole article is great, but the table and figure on p. 45 are a good summary (and include a sample weightlifting plan to be used during low-carb diet): Direct pdf link
Also, if you get way into the combination of keto and exercise, check out Volek and Phinney's book on the subject: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Have fun!
This was actually a nice discussion of the topic. I'd pick up a copy of Stephen Phinney's latest book on the topic. I haven't read it yet, but plan to shortly, but it comes highly recommended.
Have you read this book?
The Art and Science of Low Carbohydrate Performance by Phinney & Volek
http://www.amazon.com/dp/0983490716/
It's supposed to address athletic performance on low carb/ketogenic diets. Get your learning on.
The basic premise of ketogenic diets. You said your body breaks down fats for energy and you are correct. On a low-carb diet your body is not using carbs to generate energy, it is using fats. Typically I am eating around 30 carbs per day. I maintain a rough ratio of 65% of my calories from fats, 35% from protein and 5% from carbs. On a typical game day, I will eat about 100-120g of fat. If I've been good about my food intake, I can play and feel boundless energy and rarely feel fatigued after.
Here is a great book about it.
EDIT: Some of the basic sciency stuff, and I'm quoting from memory, so I could be off, but your body can only hold about 2,000 Kcals of energy derived from glycogen (carb-based) in reserves. However, your body can store 40,000 kcals from fats. You won't use fat for energy unless you bottom out the carbs since glycogen is easier for the body to burn. It can usually take 1-2 weeks for your body to transition over to ketosis (not to be confused with ketoacidosis). Ketogenic diets are great for endurance (such as marathon running, cycling, etc). Some people say they don't lift well on it, but it never bothered me.
A number of people are saying keto is actually an advantage for Marathon running, if you are properly keto-adapted you won't "bonk" as you are efficiently running on fat.
You should definitely have a read of the art and science of low carb performance.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
The electronic edition is really cheap and there is a free preview.
I started monitoring my blood ketones after reading this and it was interesting that exercise seems to be the most effective way of keeping them high for me.
They don't go into a lot of detail of the possibility of adding carbs during races in the book, but point out in that by having carbs in training you risk keeping them just high enough to prevent proper adaptation to ketones, but not high enough to meet your glucose requirements.
I'm definitely a keto advocate. That being said, do it right or your results will suffer. There's a plethora of people who try it, don't do it correctly, and then bad mouth it as a way of eating.
Since you're doing it for performance, I cannot recommend enough the following book: https://www.amazon.com/gp/aw/d/0983490716/ref=sxl1?ie=UTF8&amp;qid=1468441396&amp;sr=1&amp;pi=AC_SX236_SY340_QL65
Do yourself a huge favor and read that. Also, I've discovered that between weight training and running four or five days a week my body needs extra electrolytes or I feel awful. Like lots of them. Especially sodium.
Anyway, very interested in your results. I am doing the Utah super in August on keto, keep me posted and let me know if you have questions. We can be Keto/Spartan pals.
Can you cite your research? (Or I'm misunderstanding you.) Everything I've read states that keto diet + resistance training leads to LBM preservation and fat loss, while normal diet + resistance training leads to LBM gains and fat preservation.
I can't find the chart that shows all the combinations of BF% loss and LBM with resistance training and different diets but here's a published, peer reviewed paper that concludes:
"Resistance exercise in combination with a ketogenic diet may reduce body fat without significantly changing LBM, while resistance exercise on a regular diet may increase LBM in without significantly affecting fat mass. Fasting blood lipids do not seem to be negatively influenced by the combination of resistance exercise and a low carbohydrate diet."
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-17
Albeit this study was done with overweight women but it was the first one that shows up in google.
Am I misunderstanding what you are saying?
EDIT: Note I'm not saying that a keto-diet will help you lose weight unless you also eat deficit (just like regular diet.) The chart I'm looking for is from this book: https://www.amazon.com/gp/product/0983490716/ which basically shows BF% loss from eating deficit while doing resistance training on keto and regular diet. The keto diet leads to greater BF% loss (though overall weight lost is approximately the same.)
So, specifically for losing BF% it seems like the best strategy is resistance training + keto diet. This is not to say keto diet will get you the most strength gains or even help you lose the most weight. But the OP specifically asked about lowering body fat % and that's what I was addressing.
Someone else mentioned this book in another thread and I ordered it off of amazon and I'm working my way through it. The Art and Science of Low Carbohydrate Performance One thing that I've found is that it reinforces my decision to keto on through exercise even though nearly everything reinforces carb loading (whether cyclical or targeted). I'm only running as my main exercise though, and I'm hoping to eventually work up to distance running, so can't comment about weights.
Something else... you will probably be sweating out more salt than you used to, be sure that when you rehydrate, you get electrolytes back too.
It is possible to stay low carb and still be able to perform intense exercise, but it takes time to adapt to fat as your primary fuel and a deliberate strategy of light carb feeding (usually dextrose) just before a workout.
Check out the FAQ at /r/ketogains. Those folks are staying on super low carb diets all the time, performing intense workouts and having great results.
There are also a number of elite ultra-endurance athletes that are strictly low-carb all the time. Another great resource is The Art and Science of Low Carbohydrate Performance .
I read New Atkins for a New You and it suggests adding 5-10 g carbs each week of different types of carbs until you can maintain weight in order to determine your carb tolerance.
It should help you transition better to lifetime maintenance a lot smoother and help you understand what foods can make you gain unexpectedly.
First off, gastric bypass is something no one should consider at any time, period. The only reason gastric bypass even works to reduce weight is because the patient is FORCED to eat a low-carb diet post-surgery or they will suffer extreme gastrointestinal distress. Just skip the surgery and eat a keto-diet instead. If you have difficulty starting the diet and staying on it try to setup a support system if you have people that can help you. The only time gastric bypass is a viable option is if the person has attempted and failed to lose weight on a low-carb diet MULTIPLE times (at least 12-24 months of constant effort to stay on the diet without cheating while under the direction of a doctor that is familiar with low-carb/atkins).
Aside from that, i would recommend you start by reading at least one book on low-carb so you can get an idea of what foods are healthy and which aren't. The easiest book to follow is probably New Atkins for a New You. Here is the pamphlet that Dr. Eric Westman gives his low-carb patients (it should give you a quick idea of what you need to do, but i still recommend the book).
Exercise is not important for weight loss, get your diet planned out and start making some progress and when you FEEL like it, then consider adding in some exercise. Only add exercise if your body is telling you that it has extra energy it would like to burn via exercise, don't force it.
Edit: And to answer your main question, yes, keto and/or low-carb/paleo is right for you. It's right for anyone that is at least 30 pounds overweight.
Thanks, and sorry to hear you trouble with the diet. Maybe you saw the initial water loss, but the real benefits can take several weeks to even a couple months for the fat/ketone adaptation to take place...ramping up the mitochondria, resetting metabolism and hormones and such. Also too much protein can thwart the effort. I found Mark Sisson's book 21 day Rest Diet to be monumentally helpful and educational...has a great section on trouble shooting.
The Low Carb Gourmet by Karen Barnaby Quite simply the best. I keep it on semi-permanent lockdown from my local library, and it is incredible.
Amazon Link Here
Hm, I am not seeing the flour. Perhaps I used the wrong link. This is the recipe I used: Prue's Chocolate Mini Rolls
I did use my scale for everything except the Splenda.
Ingredients:
60g cocoa powder
30g butter, melted, plus extra for greasing
1 tsp vanilla extract
4 tbsp boiling water
6 large eggs, separated
Optional pinch of cream of tartar
150g caster sugar - Substituted 1 cup of Splenda since weight would not work in this case.
Making the cake
Step 1 – Heat the oven to 180C/fan 160C/gas 4. (US - 320 F) Grease baking sheet (I use a professional 1/2 baking sheet) with butter. Line the base and sides with a piece of parchment paper.
Step 2 – Sieve the cocoa powder into a small bowl, add the butter, vanilla extract and boiling water and mix together. Set aside.
Step 3 – Whisk 3/4 C of the Splenda and egg yolks together until light, thick and fluffy. Add the chocolate mixture and whisk until combined.
Step 4 – In a separate bowl, whisk the egg whites to stiff peaks (I added a pinch of cream of tartar to keep the whites stable). Add the remaining 1/4 cup Splenda and whisk until it is fully dissolved.
Step 5 – Gently mix one third of the meringue mixture into the chocolate mixture to loosen the mix. Using a large metal spoon, fold the remaining egg whites through the mixture. Use the figure '8' method to ensure you keep the meringue mixture volume. This is the only raising agent.
Step 6 – Carefully put the batter in the half sheet pan. Level as gently as possible. Bake until toothpick comes out clean (about 11 minutes in my gas oven). Place pan on cake racks to cool thoroughly. Do not disturb. The top will look smooth, unlike a normal cake or sponge. At this point the sponge is very fragile. It is also rather thin, so don't panic.
For the filling
1 package instant sugar-free pudding, your choice of flavoring
2 cups whipping cream
1 cup half-and-half
Slowly mix cream with instant pudding. Whisk at a low speed until fluffy. Do not over-whip or you will end up with sugary butter. Slowly whisk in half-and-half until you get a spreadable consistency. Looser is a bit better as the gelatin in the pudding mix will thicken it up.
To assemble the cake
Using the parchment paper, remove the sponge from the baking sheet and place on work surface. Have a short edge toward you.
1 inch from the short edge closest to you, make a cut partially through the sponge. This is to start the roll easier.
Carefully spread the filling over the cake within 1 inch of the short edges but all the way to the long edges.
Using the parchment, start rolling the cake from the edge you cut. The cut sponge will fold over and make the center part of the roll, making it easier to roll the rest.
Use the parchment paper to do the work of rolling. Go slow and carefully and make sure it isn't too tight. If you roll it too tightly, the cream will be pushed out of the cake roll. Too loose and it won't hold it's shape. Here is a GBBO video to show you how to roll the cake (I started the video to the applicable part. Do not flip the cake over like they do in the beginning, it is much too fragile.)
Once the roll is completed, chill the cake completely in the refrigerator (a couple of hours). This allows the cake to set and hold its shape.
At this point you can remove it from the fridge and either decorate it with flavored whipped cream (make it more like butter cream by adding a teaspoon of sugar-free instant jello to the cream). I like to sieve a couple of tablespoons of powdered sugar over it if I am not using cream to decorate it. The small amount of sugar is negligible per slice.
Notes:
You may want to practice with making the cake and trying out different flavors. For example, I like to make the filling with a vanilla pudding and then add instant espresso powder for a mocha cake.
This is my adaptation and YMMV. I just made this cake yesterday and it turned out wonderfully but it is much better served very cold.
Good luck and let me know if you have any questions!
Also, I have also used recipes from this cookbook with mixed results: 1001 Low-Carb Recipes
Most of the baked recipes are decent but I have had to tinker with them to get them to turn out to my tastes.
Good for you, and yes, hopefully it does help them in the end!
I just finished reading The Alzheimer's Antitode by Amy Berger, which I would highly recommend. It doesn't go into super technical detail, but is rather more focused on providing general background along with useful tips for caregivers. It can sometimes be challenging to alter or fully-control someone else's diet, but there are a number of methods that can be beneficial (e.g., exogenous ketones).
Anyways, you may want to pass on that book recommendation to your neighbor.
https://www.amazon.com/Alzheimers-Antidote-Low-Carb-High-Fat-Cognitive/dp/1603587098/ref=sr_1_1?ie=UTF8&amp;qid=1543050392&amp;sr=8-1&amp;keywords=alzheimers+antidote+amy+berger
Amy Berger has a very interesting book which discusses how the first sign of Alzheimer's is when the brain starts to become insulin resistant (just like how Type 2 diabetes is insulin resistance in the body), so becomes unable to easily take in glucose to power itself. However, it turns out that the brain can be powered up to 70% of its fuel requirements by ketones. So IF and a ketogenic diet combined can help either forestall Alzheimers or some of its effects. Unfortunately, this approach doesn't work in all patients, but does work in many.
Dale Bredesen, who says there are at least 3 different types of Alzheimers, offers a partial explanation why, that there are at least 36 different pathways that can induce Alzheimers, of which some can be treated with IF and a ketogenic diet, but not all.
https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=sr_1_1?ie=UTF8&amp;qid=1543050605&amp;sr=8-1&amp;keywords=the+end+of+alzheimers+dale+bredesen
> that's when she and my dad finally got off the diabetes and obesity rollercoaster
That is awesome. I have bought copies of The Obesity Code to give away and to lend out. Don't know if they are doing any good. I have lost 150 pounds in 8 months with keto, fasting and exercise. People keep asking what I am doing and I point them to this book.
Another great resources is The Alzheimer's Antidote: Using a Low-Carb, High-Fat Diet to Fight Alzheimer’s Disease, Memory Loss, and Cognitive Decline. I have already bought 3 copies. Originally bought one for my grandfather but decided to keep a copy for myself after reading it. One for my grandfather that is showing significant memory decline. One for my grandfather that just wants to stay sharp and has notice some memory decline with age and was very interested after seeing my weight loss and discussion of nutrition and long term health. He is already is great health compared to his peers in his 80's, no medications and worked physical labor job most his life and stays pretty active already.
Even though the book is targeted at Alzheimer’s Disease, Memory Loss, and Cognitive Decline I would put it right there with Dr. Fung's The Obesity Code for general knowledge on keto and fasting. Even has some great food lists for those that need more guidance. I also like that it gives small or large changes to make depending on how someone wants to proceed and to what level.
https://smile.amazon.com/gp/product/1603587098
Try this cookbook. My wife & I try 3 different dinner recipes a week. Pretty stellar.
https://www.amazon.com/Bacon-Butter-Ultimate-Ketogenic-Cookbook/dp/1623155207/ref=mp_s_a_1_1?ie=UTF8&amp;qid=1535823225&amp;sr=8-1&amp;pi=AC_SX236_SY340_FMwebp_QL65&amp;keywords=bacon+and+butter+cookbook
I haven't read this personally, but this book seems like a good starting point. Includes recipes and an introduction to the fundamentals, from what I can tell (:
https://www.amazon.com/dp/1623158087/ref=cm_sw_r_cp_api_kX47ybP3720Z7
Not intended to be an ad for this book, but the approach is flexible and easy to follow. It keeps me from getting discouraged. It’s exhaustive and sensitive to the individual needs of everyone who chooses to do keto.
It’s a whole-food Paleo approach, which I don’t follow religiously.
The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
This is my favorite!
The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence https://www.amazon.com/dp/1628600160/ref=cm_sw_r_cp_api_DVmDAbNZ88XEG
Good for you!! Stay strong, and fight back against your body whining like a 5 year old about sugar and carbs!! The more I have said, "no, body, this will not make us feel good and then we will have to start over," the less whiny my body seems to be 😉
also, I found this book about the keto diet where she talks about re-adapting carbs once the body is fat-adapted, so in about a month, I can reassess and see what my body needs.
Yesterday was my day two and I felt. Like. Hell. Today I feel marginally better, but I know the bad stuff will pass. KCKO! 💪🏻
All good. I’ll start by saying I’m no expert. But I have done a stupid amount of reading, experimenting, making mistakes and seeing what worked for me. All of my knowledge is anecdotal.
So with the disclaimer out of the way:
I would start with a mild deficit. Maybe 10% at the most. Use the ketogains macro calculator to figure out your calories and your macros. But that’s more work and more to track. if it seems a little daunting, start simple. Just go for maintenance. You’re in a super unique position right now. Honestly if you just watched your calorie intake and focused on your carb intake you’ll be good for a while. There are some books out there that will help a ton for a newbie. I started with this Keto Cookbook two years ago. It really helped me because I was a little overwhelmed and this has information, science, recipes and most importantly, a full on meal plan including grocery lists for each week. Zero guesswork. All I did was look at the listed calorie intake for the day listed on the meal plan and maybe add some bacon or sausage.
As far as working out goes, I know a lot of people suggest starting with a 5x5 program like stronglifts. My only suggestion there would be start light. Leave your ego at the door and be smart. Focus on form and movement and breathing before you start stacking weight on. That program has a linear progression so the weights will stack up quickly and if you don’t have a good base built and a solid foundation of form, you could get hurt or stall out quickly. So go do the movements. Don’t worry about not getting a pump or soreness for a while. Start super duper light and be smart. It will come.
I started with an 80 pound squat on my workouts due to several knee surgeries, a 115 pound deadlift and a 100 pound bench. And I worked it slow and steady and CONSISTENT. Listened to my body and stretched and slept. Now I’m making out at a 255 pound bench, 375 pound squat and a 390 pound deadlift. It will come if you’re patient and you work at it.
Best of luck man. I hope this helps. I’m excited for you!
https://www.amazon.com/Keto-Diet-Complete-Delectable-Confidence/dp/1628600160
She can also check out http://www.ibreatheimhungry.com/menu-plans-new meal plans. there are some pictures that are included.
About a week into keto, I purchased The Keto Diet by Leanne Vogel thinking it could give me some recipes to change things up a bit. I read the entire first half of the book in a single night!
It easily explains the science behind nutritional ketosis, has this AWESOME troubleshooting guide for anything you might experience while trying it, and has 4+ months worth of meal plans which include options for vegetarian and allergy-free variants. All of her recipes are dairy-free, and I am NOT dairy free, so I admit I add in a lot of cheese. :D
Anyway, the book's recipes are decent but not the best, but it's 100% worth purchasing as a newbie's guide to keto. I have pages bookmarked that I still reference nearly two months in. Good luck!
I started by reading a book cover to cover... just to get the basics of the lifestyle... this book also has recipes etc to get you started... google is also your friend... and definitely this community!
Edit: Link to the book
The Keto Diet - Leanne Vogel - she also has a podcast, if you like them.
Why We Get Fat - Gary Taubes
The Case Against Sugar - Gary Taubes
The Keto Reset Diet - Mark Sisson
The Ketogenic Bible - Jacob Wilson and Ryan Lowery
If you are looking for cookbooks, Maria Emmerich, Kyndra Holley, Carolyn Ketchum, and Amanda Hughes have great stuff. There's also a TON of sites for great keto recipes. Just let me know if you need some.
I had this same problem when I decided to "cheat some" at Christmas. That turned into a 5-month cheat! Then I read Why We Get Fat: And What to Do About It by Gary Taubes, and that snapped me back into reality. When I learned what all sugar and bad carbs do to my body, that clinched it, and I was back on plan. If you haven't read it yet, you should, IMO.
Now, I can be around this stuff with no problem. My roommates always have candy, cookies & cake going on, but I'm not swayed any longer. Plus now I have my awesome cream cheese balls (rolled in SF Jello!), and other desserts once in awhile to handle any sweet cravings (plus diet sodas and SF iced coffees).
A very great talk indeed. I also really enjoyed this book of his
Gary Taubes has a new book out amazon
I just spent a couple of hours going through it in Borders. While not a diet book per se (it does have a diet appendix), it does spend a great deal of time talking about science, insulin, backed up with tons of research. Reads much more like a proper research book than a diet book.
Your list of stuff 'healthy' stuff you eat sets of alarm bells for me: cereal and milk or yoghurt and granola for breakfast, a sandwich and fruit for lunch, and a pasta with salad for supper
... all of this is high-carb stuff. No, it isn't healthy.
Amazon.ca?
UK version
Here is the Amazon link for the book.
"Why We Get Fat: And What To Do About It" by Gary Taubes
Also another good read is "The Art and Science of Low Carbohydrate Living" by Stephen D. Phinney and Jeff S. Volek.
Tomatoes and carrots are carby. Remember. Tomato is a friut, and carrots grow under ground. Green veggies that are grow above ground are usually lo-carb.
Use heavy cream in your coffee.
Not everyone gets the keto-flu.
Read this book.
There are lots of hidden carbs in everything. If you keep your count at about 10, you are probably really at 20.
Some artificial sweeteners trigger an insulin release in some people. Avoid them for the first 3 weeks or so. A splenda in your coffee is fine, but the sugar free coffee creamer is full of bullshit.
Physical activity above and beyond normal everyday getting around may make your tired and hungry at first. Your body is use to using carbs to fuel your soccer games. With out carbs what is it going to use? When you become 'keto-adapted' (3-6 weeks) your body will start burning fat for fuel. Until then you are going to be in limbo. You body may slow down your metabolism to conserve energy and your weight lose can plateau. And your body craving carbs will make the diet harder to maintain.
Rose Elliot wrote a vegetarian low carb cookbook. I have a copy but I don't cook from it much because it's really aimed at a more extreme low carb diet than I want to follow.
You could also ask for advice at /r/veganketo.
Most fresh and plain frozen vegetables are low in sodium. Avoid canned vegetables and ready-to-eat products that have sauces and seasonings.
Hi - I deleted my old comment & came back to post...
I just started reading The Art & Science of Low Carb Living. In the very first chapter he says that low-carb is very individual, and it's completely up to YOU, where you find your body does not have symptoms of carb problems. He says some people absolutely must keep their carbs at low keto level (under 25), especially if they have type II diabetes, etc., but some people can go up to 150.
He also says some people can drop very low, correct metabolic problems, and return to a higher level of daily carbs without any trouble. Some people can't.
Anyway, so far I recommend the book pretty highly. It has already answered lots of questions I had, and he addresses mistakes people commonly make, etc.
Ketogenic diet is not a fad. It was developed in the 1920s to eliminate/minimize epilepsy and other seizure disorders by Dr. Wilder at the Mayo Clinic. It was widely used and fell out of favor in the 1950s when Big Pharma pushed pharmaceutical products as a treatment. Presently, Ketogentic diet is utilized when the pharmaceutical treatment fails. The Ketogentic diet continues to gain popularity and is becoming more favored over pharmaceutical approach.
I feel that the book "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable " is the best to book to provide her. The authors Dr. Steven Phinney and Dr. Jeff Voleck are very educated and site a ton of research (both modern and historical) on the subject.
Dr. Stephen D. Phinney is a Professor of Medicine Emeritus at UC-Davis. He is on the editorial board of the American Journal of Clinical Nutrition. He has twenty-five years of clinical experience as a director of multi-disciplinary weight management programs and has contributed to books and peer reviewed articles and is an expert in low carb nutrition and metabolism, fatty acids, inflammation, and the metabolic syndrome.
Dr. Jeff S. Volek is an associate professor in The Human Performance Laboratory at The University of Connecticut, Storrs, CT. He is an R.D. and has a Ph.D. in Kinesiology (Pennsylvania State University). He serves on the editorial boards of Nutrition and Metabolism and the Journal of Strength and Conditioning Research. He has published over 200 scientific articles and chapters.
This book is geared more toward medical professionals and people that have a great interest in the science behind it all.
Hope this helps
Keep smiling
What's the longest stretch you've had at keto without a cheat? Meaning, the longest you've stayed at or near your prescribed macros of carb and protein? Honestly, if you make yourself stay at it without cheats, the urge to cheat will fade. But I do understand the social aspect of things makes it pretty difficult. Luckily for me, I am a boring person who doesn't go out too often. I bet if I spent every weekend with awesome folks and awesome food, it would be hard to stick to keto religiously.
I'm not sure of the solution to your inquiry, but I think you have to be rigid with yourself, at least until you know you can reliably a) always pack keto food with you on your outings, b) eat a few bites of forbidden food and just be okay with that, c) abstain from all of the forbidden items and be okay with it.
Not sure about the macro question, but I'm just now reading the Art and Science of Low Carbohydrate Living (link) and if you only maintain around 50-60% of calories from fat instead of keto levels of 70%+, that's when the damage from carbohydrates can really kick in metabolically speaking. But on the other hand, if you overeat calories you will probably gain weight. So I'd say it's a dilemma.
Sorry for the long post - good luck to you!
Read this if you want an actual answer.
Keto also makes your body dump sodium. Sodium binds with your other electrolytes, so the less sodium you have, the less of an opportunity your electrolytes have to stick around. In The Art and Science of Low Carbohydrate Living, the authors talk about how necessary sodium replenishment is--up to 3-5g a day.
I know you mentioned potassium/magnesium/calcium, but if you're not getting enough sodium either, none of them are going to be balanced and you're going to feel terrible. They need each other to work well.
"Misfit and Shadow, please help! I asked my brother if I could borrow his new birthday gift, a really cool remote controlled airplane! He said I needed to be careful with it, and I was, but now I can't remember where I put it! I know he will ask for it back tomorrow, I need your help to find it!"
A neighborhood kid calls Misfit and Shadow about the missing toy. Misfit and Shadow come to the rescue, and they find it in the sandbox, only to realize it's broken. Misfit and Shadow either save the day and fix it for her or encourage her to tell her brother the truth :)
$0-20!
$0-5
You should read this. https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
It’s not just a “how to”. It also goes pretty deep into the sciences and the history. You read history and you’ll see why it isn’t as mainstream as you’d think it should be. But they present the ideas and facts as plainly as possible so you could draw your own conclusions.
You know how I eat?
Meat on top of spinach. That's it for the most part.
Then there's cheese, cream, butter, 85-90% dark chocolate (in moderation), soups, stews, burgers, eggs, bacon, nuts, ham and other processed meats. As I've always been aversed to most veg, my selection isn't as great as it should be admittedly, but if you do eat veg and want to try keto, go for the leafy green variety. Some fruits such as berries are ok in moderation too.
As for non-keto diets, cutting out added sugars by using whole veg is a start, and cooking meals from scratch is ideal. Time-wise getting a slow cooker/pressure cooker/multicooker could be useful as you can just bang it all in a pot. Ready meals can have loads more added sugar than what people expect.
As for me, I've never felt better eating like this, so I'd say healthy is more subjective than people think, especially as there's more research into low carb happening now.
r/keto has a fairly good FAQ on the diet if you want to know more about that or this book.
No matter what you choose to do, tracking and weighing your food is vital, as it helps control calories.
okay, i think you can follow a well-structured ketogenic diet for long-term periods or for life, if it works out for you. i ran into distinct problems on keto, and now follow something like the perfect health diet, which zenon mentions below. i don't think people will universally run into trouble with long-term ketosis, but i also don't think it will work out for most people in the end, as a long term solution.
if you're going to try to do long term keto (and by the way, this thread really belongs in r/keto), you should do yourself a huge favor and read stephen phinney & jeff volek's book. it's the single best book for practical use & understanding of a ketogenic diet. i believe phinney has been in nutritional ketosis for something like 8 years, and nobody has done more research (although i don't agree with all of the conclusions he's found).
I would second this and also endorse Phinney and Volek as a great resource. However, I would suggest their book The Art and Science of Low Carbohydrate Living as it's more introductory than The Art and Science of Low Carbohydrate Performance, though if you're into exercise might as well get both. One thing I would add though: I wouldn't really worry about hitting these specific numbers. Any amount of saturated or monounsaturated fat is fine. The main thing to purposely strive for would be keeping PUFA fairly low (20% or less) and the ratio of Omega 3 to Omega 6 balanced (1:1).
Nope. If you want some background, give this a read:
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&amp;qid=1498532604&amp;sr=8-1&amp;keywords=the+art+and+science+of+low+carb+living
Thank you, and I understand what you are saying completely. The one thing I think most low carb fans realize is that, as you rightly say, everyone is different, so it takes a fair amount of self-experimentation to find one's optimum low carb game plan, especially in the beginning.
The video that really did it for me regarding this 'cheat days' subject, was this one with Dr Stephen Phinney (co-author of that amazing book!) where he says that if you have a one day break, it takes 2 to 4 weeks to get back into a keto adapted state. Skip forward to 3 mins if you're in a hurry. :)
From this clip my take away was - if you are serious about this lifestyle change, then you will give your body the longest time you can to adapt fully to the new ketone fuel regime, especially in the beginning of the process. The longer you can maintain a period of uninterrupted ultra low carbs, the better the chance of you maintaining the lifestyle long term, and not falling back to bad habits again.
Apparently, Stephen Phinney's book, 'The Art and Science of Low Carbohydrate Living' is considered the keto bible. I learned this from the 2 Keto Dudes podcast.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
The best and easiest to understand explanation of all the science behind keto is in this book: "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"
How is you A1C? This used to be me when I ate a higher carb diet and couldnt keep my bloodsugars in check. Then when I tried and stayed on a ketotic diet (low carb, high fat, moderate protein) I started feeling so much better! More energy, focus and more clear headed.
Some books I would recommend reading through is:
You could also just start out with this article http://www.dietdoctor.com/lchf
A few days ago I have ordered "The Art and Science of Low Carbohydrate Living" which should be very good. According to Michael R. Eades this is the best low carb book currently in print.
Ignore mainstream nutrition. If you're interested some books are The Big Fat Surprise, The Art and Science of Low Carbohydrate Living, either of Taubes' books, or you can watch Youtube lectures by Phinney, Volek, Taubes etc. This page is also fairly good on fats.
Fats are extraordinarily complicated in structure, oil composition, metabolism, etc. The best bet is to eat older fats and not newer processed oils because we quite literally evolved eating animal fats exclusively, not shortening hydrogenated from the refined oil extracted from the unused excess seeds that fell out of cotton plants.
Omega 3:
Have you checked out /r/ketogains ? There is increasing (anecdotal & scientific) evidence that low-carb high-fat diets are a way to easily manage type-1 diabetes. Most of the work is centred on type-2 diabetes, but I have read of many success stories from those with type-1 as well.
I would also check out: /r/keto as well as The Art and Science of Low Carbohydrate Performance written by two of the leading authorities in the field of low-carb nutrition for athletes.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Read this book, listen to lectures by the authors, and look into their studies. You'll find a lot of other research scientists and doctors conducting their own studies to back up what they are saying.
Check out the book "the art and science of low carb performance" made for athletes that want to eat ketogenically https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
My (former) physician had recommended the book The Art and Science of Low Carb Performance The author indicates the adaption period takes about 2 weeks to start.
This goes through a lot of the science behind the diet (but doesn't give a lot of diet suggestions)...it is more of a sales pitch for low carb.
My goal with the diet was weight loss. Unfortunately, once I introduced carbs back the weight came back alarmingly fast. However, I will say... breakfasts of bacon, eggs, and coffee with heavy cream were gluttonous
Absolutely. I'm not sure what your training/goals are like, but you can go all the way up to 1xLBM if you're hitting weights hard. Anything over that and it's diminishing returns. This will also help you burn more calories as the higher your LBM is the more calories you burn just being alive.
Phinney and Volek have an excellent book called low carb performance, another great read is by Phil Campbell called synergy fitness. Both go over low carb diet combined with resistance training. I find working out fasted is the best for me, Campbell talks a lot about HGH production and how it is spiked by fasted workouts. r/ketogains is also a great source of info.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&amp;qid=1493138282&amp;sr=8-1&amp;keywords=low+carb+performance
https://www.amazon.com/Ready-Set-Go-Synergy-Fitness/dp/0971663386/ref=sr_1_5?ie=UTF8&amp;qid=1493138304&amp;sr=8-5&amp;keywords=synergy+fitness
You should read this book
How did it go? You're looking at a similar timeframe for a 70.3 I imagine.
I went down your path a few years ago, but I don't remember the details of how I fueled. I've since gone back to a more traditional diet. I do have this book though...
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
I'm happy to give it to you since I don't need it anymore. PM me if you're interested.
No problem. These are good books if you are trying to combine Keto/lchf with sport...
https://whatthefatbook.com/product/what-the-fat-sports-performance/
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
But it really comes down to personal experimentation. Don't be afraid of some carbs if you need them, they'll be burnt off, or sucked up into empty muscles quickly. Try to use glucose rather than fructose though.
But the more training you can do fasted, the better you get at fat utilisation.
These are good articles on the subject:
http://www.samiinkinen.com/post/86875777832/becoming-a-bonk-proof-triathlete-fat-chance
http://www.mensjournal.com/adventure/articles/how-adrian-ballinger-summited-everest-without-oxygen-w484387
For the majority of his workouts, Ballinger would wake up and do slow, grueling endurance workouts for three and even up to seven hours without any food before or during. A day's worth of exercise without even an energy bar might sound masochistic, but all of us (even 141-pound Ballinger) have close to 100,000 calories in fat stores readily available to burn, versus the mere 2,000 calories of stored calories from carbs, Johnston says. We just have to train ourselves to tap into them. The fasted workouts forced Ballinger’s metabolism to gradually shift to prefer fat for fuel, and things got easier.
Keto flu is different for everybody - intensity, duration, exact effects. Mine starts about 36 hours +/- from my last whack of carbs, and if I just tough it out I'll get a headache with vertigo and extreme lethargy for about 24 hours, with about 6-10 hours in the middle where it's bad. It feels exactly like a 24 hour flu. If you're worried about it affecting your work, try and time it so it hits on a weekend. You can shorten the duration and lessen the effects by staying well hydrated and supplementing with electrolytes - calcium, potassium, magnesium are the ones I take. The authors of The Art and Science of Low Carbohydrate Performance recommend NuSalt or other potassium based seasoning salt and meat broth/bouillon.
Drink vodka or any other VLC liquor, the internet is full of ideas on that score. But be careful - my alcohol tolerance plunges when I'm ketosis.
HERE is your proof. THE CHART shows that the upper left coverage of nutritional ketosis can reach up to 20% carbohydrates. A maximum of 20% of carbohyrates in a 2,000 calorie diet in a person with a 2,000 calorie basal metabolic rate of energy expenditure is 400 calories of carbohydrates. There are 4 calories per gram of carbohydrate, therefore the upper limit of nutritional ketosis is 100g. Assuming one consumes .8 grams of protein/kg (10%) which is the normal suggested amount, nutritional ketosis begins at 100g net carbs.
Is 20g net carbs safer? Of course. But nutritional ketosis begins at 100g net carbs.
I would suggest reading "The Art and Science of Low Carbohydrate Performance" by Dr. Stephen Phinney and Jeff Volek. Also, the Low Carb Down Under YouTube channel is full of fascinating keto science and information.
I typed out a really long response to this and it got deleted before I could post it.
Here's the gist of what I wanted to say:
And now for something completely different... Let's define healthy because the popular opinion on what is healthy is laughable.
TL;DR: Saturated fat isn't bad for you. Trans fats ARE bad for you. Eat as much saturated/monounsaturated fat as you want. Avoid anything that says "hydrogenated" or has trans fats. Limit polyunsaturated fats. Limit carbs to <20g a day. Bonus points if you remove wheat and sugar from your diet completely. Weight will start flying off, you'll stop feeling hungry all the time, and after the induction phase (first 1-6 weeks, depending on the individual) to a HFLC diet, you'll notice an increase in energy during aerobic workouts.
If you want more information, let me know and I'll scrounge up some more papers/articles for you to read.
EDIT: You CAN lost weight and beat 195!
How long you are on keto?
According to statements in the book "The Art and Science of Low Carbohydrate Performance" by Jeff S. Volek PhD RD and Stephen D. Phinney MD PhD, you should performer better on keto, when certain time of adaptation (usualy 2-4 weeks?) is allowed.
Keto was a life-changer and a life-saver. I made a post in keto with my before/after pics if curios what the diet can do: https://www.reddit.com/r/keto/comments/8k9zrb/pics_my_keto_before_after_pics_and_end_to_the/ Anyone can do this. Stop eating all sugars and carbs and you will drop weight FAST. I wish I had known this decades ago. There are keto athletes as well; check this out https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
Good Calories, Bad Calories gets a little heavy with the science, if you're into that. Taubes' new book Why We Get Fat distills a lot of that down into more layman's terms, if that's something you'd prefer.
A lot of factors dictate how much you need to eat. For example, Age, sex, how active you are, etc. you should estimate your BMR here
This Basal Metabolic Rate will tell you what your body needs day to day just to sustain itself, and from there you can have a good idea of where to go. Ideally you want to eat an extra 500 calories each day in order to have a 3500 calorie surplus each week, to add on one pound of weight which is an accepted safe limit in the fitness industry. However, you may find that by eating more and chowing down more frequently, you actually speed your metabolism up, so you may need to actually eat closer to 750-1000 extra a day in order to gain a pound per week.
My advice, do a 3 day food diary and post it here, we'll go through it and see how much you're actually getting at the moment and can help with getting more food into you!
You'll get a million different answers for much protein you need, some people claim a high protein/fat diet and zero/low carbs
(Read Atkins diet) is great for weightloss, others will say you need to eat lots of protein to gain muscle. Personally, I only think 20-25% of your calorie intake needs to be protein, with a much heavier focus on carbs 60% and the remainder as Fats.
On a side note, I'd swap the Smith Machine press, for a free weights version. The Smith Machine is on a fixed plane, which means it does nothing for stabilising muscles - In other words, will have very little transferability into being useful in the real world - and is going to place a lot of stress on the elbow flexor and shoulder joint due to restrictions on how the bar moves.
>Source: - Schwanbeck, S., Chilibeck, P. D., Binsted, G. A Comparison of Free Weight Squat to Smith Machine Squat Using Electromyography. Journal of Strength and Conditioning Research. 2009. 23(9)/2588-2591.
>Source: Any Charles Poliquin Book
>Source: http://www.mensfitness.co.uk/exercises/2124/charles-poliquins-bench-press-tips
EDIT: Words
Omg definitely! But I recommend getting these books. They were easily available at my local library, so try checking the library first before buying, as after a few weeks you will know what foods are low carb and you will have no problem coming up with your own recipes!
The Vegetarian Low Carb Diet by Rose Elliot & Low Carb Vegetarian by Celia Brooks Brown. The latter offers more fancier recipes, something you'd have to plan out before as you may not have all ingredients available!
I also put a recipe on Carb genie, do check it out. Tofu Scramble
I don't fuss a lot about calories but I think I do around 1500 a day. Sometimes I only have 2 meals as I don't get hungry a lot anymore. What I think I am lacking is protein. I am just starting to get into protein shakes, which I kinda hate the taste of!
Ask me anything, I am all for helping others :)
Why do you say that? BTW I also read http://www.amazon.com/Ketogenic-Diet-Complete-Dieter-Practitioner/dp/0967145600
and
http://www.amazon.com/Foodist-Science-Weight-Without-Dieting/dp/0062201263
I'm not anti-keto (i am ON A KETO DIET) but I'm also not stupid - what specifically from Eat to Live prohibits it from being unbiased?
Wow! I hadn't really thought of that. I know people can occasionally come out of a stall by carb loading and hitting reset. But I tended to shy away as that was part of why it took so long for my from-start number to drop again. Plus, while I love that no-carb day when you're getting back into ketosis, I hate waking up and doing an hour or more of HIIT on an empty stomach.
How do you like Flexible Dieting over Complete Diet? I found that to be more of a technical manual I'd go to for additional info.
Must-reads for people searching for in-depth material (that still remains 100% relevant) on nutrition.
Nutrient is a short and compact book discussing nutrient consumption and it's timing. It introduces the pre- peri- and postworkout nutrition info.
Ketogenic diet by Lyle McDonald, on the other hand is a more massive book (couple hundred pages. Half of the book discusses the ketogenic side of diet and nutrition and half of it consists of nutrition's effect on your body (consume X and Y happens in your body).
I read ketogenic diet couple years ago, even though I didn't even consider going on ketogenic diet. Along the Nutrient timing it's the best fitness/nutrition book I've ever read. Everything is backed up with scientific research but it's still written so non-academic/scientific people can still read it.
Still got Nutrient timing in the bookshelf and Ketogenic diet as pdf.
This isn't for the average /r/keto or /r/xxketo'er, but I found it totally priceless, especially because it mentions a lot of different ways to keto. When I said I changed things up, a lot of my ideas came from this book (if it's a bit above your head in places let me know and I'll try to explain the science; I don't know your background). http://www.amazon.com/The-Ketogenic-Diet-Complete-Practitioner/dp/0967145600
I've seen a copy or two floating around for free online but I don't know if it's legal or not so I dont want to link. I can get a copy to you if you can't find it though.
It's often used to treat certain cases of pediatric seizures.
It's also a better way to lose weight than traditional caloric deficits, as less lean body mass is catabolized.
There's really no evidence that a LC diet is any less healthy than a normal diet.
I would also recommend taking a look at Lyle McDonald's book on the subject.
I see. Do you lift weights? Any change in the weights you can push? I asked about muscle mass loss because on this book Lyle says that muscle loss is inevitable with a full keto diet - I did keto once and lost 40 pounds in 6 months but I was not lifting weights then, and I did seem to lose a lot of muscle (was very thin afterwards) but I couldn't tell if it was due to diet alone or diet + lack of lifting weights in the first place (since lifting weights is a way to avoid muscle loss).
So now I find myself wanting to try keto again to burn fat but not at the cost of muscle (which is much harder to gain than fat is to get burned) and wanted to see if keto + weights would be enough to keep most muscle mass without having to do a "regular bro" diet and fat burn split (in other words, fasted cardio and post-training cardio - with steroids to stave off muscle loss).
Thought I would ask since you seem to be in good shape in your "before" picture and you seem like you work out. I have read anecdotal tales on another subreddit about people using keto and trenbolone for dramatic muscle loss (with virtually no muscle loss) but would rather avoid steroids altogether.
Something else I thought of trying too is keto + weights + leucine since it seems leucine seems to be associated with muscle maintenance.
Thanks!
http://www.amazon.com/Ketogenic-Diet-Complete-Dieter-Practitioner/dp/0967145600
The ketogenic diet was actually developed as a treatment for epilepsy. What you want is the "cyclic ketogenic diet."
You should be able to find some good diet plans with a google search as well, but I would recommend getting the book if you want to seriously put it into practice.
Hi! Unfortunately, all all the material I've read on the subject have been in Norwegian, so unless you read the language I guess it won't be much help. siwu described the Dukan Diet and refered to a book about the diet in a previous comment, and as far as I can tell this is an updated version of the PSMF diet, so this might be worthwile to check out.
Other than that, I know Lyle McDonald have written a book about ketogenic diets, including PSMF, titled The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner, but as I've yet to read it myself, I cannot vouch for the book.
Other than that I guess you could google a bit and see what articles you find :)
Here's what you need: The Ketogenic Diet By Lyle McDonald
This book explains it all however it does read like a textbook and can get overly technical.
Mine was also sceptical at first. He was particularly concerned about my LDL for a while, but decided to let it go since everything else checked out fine (including my triglycerides and HDL) and I was losing a pile of weight.
Last time I saw him a month ago (having reached my goal earlier this year), he actually asked for more information about what I was doing. I immediately recommended The Art & Science of Low Carbohydrate Living for his own reading, and What The Fat for his other patients.
So yeah I'd say get stuck in, and get those tests along the way so you have the blood data to track your progress with, as well as your weight. Nothing like actual results to convince someone. Good luck!
> 1."chuck the lentils and potatoes"....how come? and what should i replace them with?
Because they're unnecessary carbohydrates without essential nutrients. There's better options if you're going to enter a ketogenic diet. Because you're eating these, you're missing out on better food options that could be providing you additional nutrients.
> also do you know how long one can be keto for? why not forever like the Inuit?
Forever. There's no requirement for carbohydrates in the human body.
> 3."manage your electrolytes"...what is the best way to do this?
Ensure you're getting enough sodium, magnesium and potassium. Read the FAQ for more information regarding electrolytes.
> also will the ratio of fat vs protein affect keytone levels/production?
Read http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
A lot of the rubuttals for these studies can be found in this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=tmm_pap_title_0?ie=UTF8&amp;qid=1408999464&amp;sr=8-1
A lot of it comes down to the definition of low-carb and high fat. Many studies cited view a high-fat as consuming 35%-60% from fat. Keto starts around 65%. Also, many of the studies cited ran less than 2 weeks, while keto-adaption takes 2 weeks to begin. If you'd like to know more, I really suggest reading the book to know what you're getting into.
The obvious takeaway from it is this: If you're going low-carb, you need to commit to it. If you're just adding fat to a diet still consisting of starches and sugar, you're in for a world of misery.
> The studies show that Keto may be helpful for people who have type 2 diabetes. But that doesnt mean that there wont be negative effects one someone who is healthy and is eating a healthy diet with carbohydrate
This isn't the only set of studies by these researchers, just their current project related to T2D. They have done ketogenic studies on athletes:
https://www.ncbi.nlm.nih.gov/pubmed/6865776
https://www.sciencedaily.com/releases/2015/11/151117091234.htm
https://www.metabolismjournal.com/article/S0026-0495(15)00334-0/abstract
They also have books on ketogenic science, performance, and weight loss:
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_2?keywords=volek&amp;qid=1562080473&amp;s=gateway&amp;sr=8-2
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_3?keywords=volek&amp;qid=1562080500&amp;s=gateway&amp;sr=8-3
https://www.amazon.com/New-Atkins-You-Ultimate-Shedding-ebook/dp/B0038NN3B4/ref=sr_1_5?keywords=volek&amp;qid=1562080391&amp;s=gateway&amp;sr=8-5
In The Art and Science of Low Carbohydrate Living, I think Phinney and Volek say that the opposite is true: The more intense your exercise is, the higher the ratio of (energy taken from glycogen stores)/(energy taken from ketones). Or did I catch the short end of the stick?
Amazon has it in paperback: https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
You can live your entire life on a ketogenice diet just fine.
/r/keto
http://www.reddit.com/r/keto/wiki/faq
https://www.youtube.com/watch?v=GC1vMBRFiwE
https://www.youtube.com/watch?v=yP6DtqmZ3Mw
https://www.youtube.com/watch?v=dAWdHYSrh7M
https://www.youtube.com/watch?v=NqwvcrA7oe8
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
> Probabilmente ti farà paura, ma io cerco di mangiare 1g di proteine per kg di peso corporeo
Anche io mangio circa quello però sto cercando di mettere qualche muscolo extra. In futuro ho intenzione di mangiare leggermente meno proteine. Poi in vecchiaia ho letto che ci vuole qualche proteina extra.
> e il resto delle calorie in grassi sani (olio di oliva, di cocco, noci, avocado, etc), limitando i carboidrati al massimo
Io mangio esattamente il contrario, carboidrati sani (cereali e legumi interi), limitando i grassi a quelli che ci sono nei semini. Ho anche comprato i flax seed (che ritengo dovrei mangiare tutti i giorni) ma non ho mai tempo di macinarli e sono in attesa di un frullatore nuovo per risolvere questo problema. Ogni tanto mi sono comprato le olive e me le sono mangiate con gusto anche se ho il sospetto che forse abbiano troppi grassi saturi. Ogni tanto mi mangio anche le noci che ho letto da qualche parte fanno bene. Devo comprare spaccanoci nuovo.
Ho indagato un pò su questo topic dei grassi vs carb e ti passo due link che ho trovato interessanti:
https://nutritionfacts.org/video/does-coconut-oil-clog-arteries/
https://nutritionfacts.org/video/plant-based-atkins-diet/
L'autore è un vegano però come vedi è abbastanza onesto da riportare anche quei (pochi) studi che riportano risultati positivi sulle diete low carb. Sono andato anche a vedermi "fatty acid metabolism" su wikipedia però è tutto men che semplici specialmente se non sei un chimico!
Un altro interessante è questo che spiega come mai le piante non hanno molti grassi:
https://biology.stackexchange.com/questions/55632/why-do-plants-store-energy-as-carbohydrates-and-not-as-fats
Quindi, ad oggi, la mia opinione è questa:
Le diete low carb high protein non funzionano, non c'è niente da fare. Il motivo per cui non funzionano è ovvio. Il corpo deve eliminare prodotti di scarto. Però comunque le proteine vegetali sembrano meglio di quelle animali.
Le diete high fat (più di 30% di fat), low carb (meno di 40% di carb) e con una dose non eccessiva di proteine (diciamo 1 grammo per kilo di peso) possono anche funzionare, pur non essendo affatto naturali, a patto che le sorgenti di grassi e di proteine siano vegetali. Probabilmente è nettamente meglio un frutto intero come l'avocado oppure l'oliva invece che olio di un tipo o di un altro. L'oliva secondo me è salutare. Anche le noci andrebbero mangiate, concordo su questo.
Quindi, l'immagine di insieme è questa, che l'uomo è effettivamente un animale al 90+% erbivoro, come dicono i vegano moderati (tipo Greger), e inoltre non ha bisogno di molte proteine (come dicono tutti i nutrizionisti competenti), però il suo meccanismo per utilizzare i "fatty acids" come fonte di energia non è affatto difettoso come si riteneva in passato. In passato si riteneva che i saturated fat fossero maligni semplicemente perché i saturated fat sono associati ai prodotti animali. In effetti ho letto da qualche parte che l'uomo è uno dei pochi animali che può far andare il cervello quasi interamente con i fatty acids. Quindi, riassumendo, probabilmente l'uomo è ragionevolmente efficiente nel bruciare i grassi perchè questo meccanismo comunque era troppo importante e necessario per fare migrazioni oppure per sopravviere alle carestie.
La dieta che stai facendo tu secondo me si può definire una carestia/migrazione simulata. E' solo simulata perché ovviamente aggiungi per via orale sempre nuovi grassi e nuove proteine ogni giorno!
Ritengo anche che forse una dieta come la tua può avere un utilizzo per prepararsi ad un qualche tipo di maratona dove non è consentito assumere cibo (carb) durante il tragitto. Un altro possibile utilizzo sensato potrebbe essere quello di gestire alcune malattie (alcuni cancri, alcuni tipi di diabete, epilessia).
Di certo non è una dieta che consiglierei ad una persona sana. Come mai una persona sana dovrebbe fare una dieta cosi estrema e restrittiva? Solo perchè va di moda, come fosse un taglio di capelli oppure un vestito?!
> Non sono sicuro di capire cosa intendi. Una volta che la "polvere" è miscelata con acqua e olii diventa altro, una matrice complessa, con alcuni componenti in soluzione altri in sospensione, le fibre solubili formano gel etc... Non molto diverso dal cibo normale dopo che è stato masticato e ingoiato.
Credo che nello stomaco arrivino comunque pezzettini di roba, non liquidi. Però non sono esperto. Intuitivamente non mi fido dei liquidi. Ho letto da qualche parte che gli oli liquidi vanno abbastanza direttamente nel sangue.
Hai provato a farti le analisi del sangue e osservare il colesterolo e tutto il resto? Come spiega il primo link, c'è molta variabilità tra gli individui. Dovresti verificare se sei una persona adatta alle diete high fat, oppure no.
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Primo P.S:
> Per questo motivo non sono contento della maggioranza di soylent in commercio: troppi carboidrati, poche proteine, troppi compromessi per accontentare tutti, come accenni anche tu.
Su questo siamo daccordo. Hanno scelto una via di compromesso. Tra i big, Huel sembra quello più vicino ai low carb, però è "Paleo"/"Zone" (high protein) invece che nettamente "High fat". Comunque come spiegano anche sul loro sito puoi aggiustarlo verso quello che vuoi abbastanza facilmente:
https://huel.com/blogs/news/low-carb-huel-two-hacks
Loro usano coconut oil, io ti consiglierei olio di oliva oppure anche olive intere.
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Secondo P.S:
Se mi consenti, ti do due consigli:
Tieni anche presente che alcune cellule (cervello, globuli rossi) hanno bisogno del glucosio per campare. In ogni caso, per tua fortuna, non c'è rischio di morire immediatamente a causa della mancanza di carb perché le proteine possono essere convertite in glucosio se c'è bisogno, e gli animali carnivori principalmente funzionano attraverso questo meccanismo. Se trovi un animale che utilizza principalmente i grassi, fammelo sapere.
La conversione da proteine a glucosio crea un sacco di prodotti di scarto e quindi è sconsigliabilissima. Per questo ti dico le diete high protein sono del tutto insensate. La produzioni di grassi dai carb pure crea dei prodotti di scarto e quindi è sconsigliata pure questa. Quindi anche i vegani che non sono a dieta dovrebbero mangiare abbastanza grassi. Quelli che sono a dieta possono provare a compare con i grassi che hanno in corpo.
La ketosis pure è sconsigliatissima. Ti consiglio davvero di mangiare qualche carb per essere sicuro di non andare in ketosis e per essere sicuro che il tuo corpo non bruci proteine per ottenere carb. E comunque, la frutta e verdura la devi mangiare comunque per i micronutrienti e pitochemicals, quindi rassegnati! ;)
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Terzo P.S:
Ti consiglio anche di verificare se sei "insulin resistant" oppure no. Credo sia sufficiente fare un pasto con abbastanza carb (che so, 40% carb, 40% fat e 20% proteine) e poi misurarti il glucosio nel sangue. Da quello che ho capito, già hai tutti gli strumenti necessari per fare questo? Sei diabetico?
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Quarto P.S:
Conosci qualche autore low-carb che mi puoi consigliare? Per adesso tutti i libri che trovo su amazon.com sembrano scritti da dei crank. Non voglio offendere nessuno però oggettivamente è cosi. Tutti consigliano high protein, prodotti animali e ketosis. Ti faccio alcuni esempi di libri che sembrano seri ma secondo me non lo sono affatto. Basta vedere con Amazon qualche pagina a caso per rendersi conto. Nella sostanza tutti sostengono che l'uomo è un animale carnivoro ma tutta la scienza nutrizionale dice esattamente il contrario.
Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat Hardcover – December 11, 2012
by Paul Jaminet Ph.D. (Author), Shou-Ching Jaminet Ph.D. (Author), Mark Sisson (Introduction)
https://www.amazon.com/Perfect-Health-Diet/dp/B007USA6MM/
Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy Hardcover – May 16, 2017
by Dr. Joseph Mercola (Author)
https://www.amazon.com/Fat-Fuel-Revolutionary-Combat-Increase/dp/1401953778/
The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable Paperback – May 19, 2011
by Stephen D. Phinney (Author), Jeff S. Volek (Author)
https://www.amazon.com/dp/0983490708/_encoding=UTF8?coliid=I1CH3F17VHBPNZ
The Art and Science of Low Carbohydrate Performance Paperback – April 1, 2012
by Jeff S. Volek (Author), Stephen D. Phinney (Author)
https://www.amazon.com/dp/0983490716/_encoding=UTF8?coliid=I3B55O32RBIIDW
The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat Paperback – December 7, 2010
by Loren Cordain (Author)
https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029/
I recommend The Art & Science of Low Carbohydrate Living and The Art & Science of Low Carbohydrate Performance, if you're interested in the sciency and technical side of things. Both are written by Drs. Jeff Volek and Stephen Phinney.
You may want to check out the book "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable".
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/
> Your brain cells for example, can't run on fatty acid's and need glucose from carb's to run on.
Not exactly. It can run on ketones and the glucose needed is produced endogeously through gluconeogenesis. Carbohydrates are not an essential macronutrient. I ate zero carbs for up to 9 months.
https://www.dietdoctor.com/low-carb/fears#brain
Extract from this book
https://www.amazon.ca/Art-Science-Low-Carbohydrate-Living/dp/0983490708
> In fact, the human brain is a carbohydrate-dependent organ ONLY if one routinely eats a lot of antiketogenic nutrients such as sugars and concentrated carbohydrates. When dietary carbohydrates are held to 50 grams or less per day, humans undergo a process called keto-adapation, causing the liver to make
and release ketones into the bloodstream. After a few weeks of the keto-adaptation process, serum ketones increase severalfold, reaching 1-3 millimolar (mM). Above 1 mM ketones, more than half of the brain’s fuel comes from ketones. The rest of the brain’s fuel must indeed come from glucose, but this amount (usually less than 50 grams per day) is easily produced endogenously by the liver from ‘metabolic left-overs’ via a process called gluconeogenesis.
Thus, the brain uses glucose in varying amounts depending upon the availability of ketones. The manifest ability of the body to supply the brain with fuel independent of dietary carbohydrate intake clearly contradicts this committee’s assertion that the brain is a carbohydrate-dependent organ. Simply put, this is a classic case of a false premise leading to a false conclusion.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
I think so. I don't know a lot about all the science behind ketosis. But I know a lot about fasting though. Hypoglycemia is a common symptom of people transitioning into ketosis. As long as it isn't permanent, I wouldn't worry too much and I would just be a bit more cautious. The ketogenic diet is the most complex diet there is and not many have an extensive understanding of the biochemistry behind it (myself included). No other diet will change the actual energy that your cells use, so your body will undergo a lot of changes when it's trying to adapt. It is always best to read on these subjects. A book can tell you a lot more information than I can. I have not read any books on ketosis yet, but from what I have gathered, these are most commonly recommended: http://www.amazon.co.uk/Keto-Clarity-Jimmy-Moore/dp/1628600071/ref=sr_1_3?ie=UTF8&amp;qid=1453036057&amp;sr=8-3&amp;keywords=keto and http://www.amazon.co.uk/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=pd_sim_14_5?ie=UTF8&amp;dpID=51OSaAmDQJL&amp;dpSrc=sims&amp;preST=_AC_UL160_SR107%2C160_&amp;refRID=1H3CKK9KE453H1J53HRX
I'm from the UK which means those URLs are for the UK. If you're from North America be sure to go to Amazon.com
According to The Art and Science of Low Carb Living by Dr. Steven Phinney some of the fat that your body is using for fuel is coming from your body, your fat reserves, so fat ratios are not as important while you are losing weight. It is when you get into maintenance that you must get all of your fat from your diet. The thing to do is control your carb and protein intake and eat fat until you are satisfied. If you can't get the book or don't want to read it see this video of Dr. Phinney talking about the subject.
Try to get your diabetes specialist to read this book.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
It will explain almost everything he could want to know and has an entire chapter dedicated to specifically why it is what you're doing is so good at treating type 2 diabetes and another whole chapter dedicated explaining the metabolic effects of the diet and the derangements that are fixed by it's unique way to bypass them. There's several segments more or less explicitly written with the intent of convincing curious doctors like yours.
The fact that he signaled curiosity at what you where up to so early on is probably a good sign that he'll have an open mind and be open to exploring the ideas of carbohydrate restriction and extreme carbohydrate restriction with his other patients and doing so could very well save lives.
(That link is not a referral link just to be clear.)
The Art and Science of Low Carbohydrate Living.
Hi all. I'm currently guiding around 10 people through the diet -- inner core of family and friends and word of mouth is spreading quickly.
I tend to use the following books for them:
The first one is an easy-to-digest paperback while the second one gets a bit more into the "how" of keto. GCBC is an exceptionally good book for anyone interested in the details.
You need to arm yourself with knowledge or you will never be able to adequately defend the position that keto is healthy. You should read this: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
Read this because they are bound to throw weak-ass epidemiological studies at you: http://www.amazon.com/The-Big-Fat-Surprise-Healthy/dp/1451624425
You can also watch some YouTube videos. Whatever type of media trips your trigger is fine.
In any case, if anyone is able to talk you out of this then that is an indication you don't know enough science to back your position and stand your ground. In other words, learn some stuff and stop being a newb.
I put 8g of this salt (3g of sodium) in a nalgene bottle every morning and sip on it until I start eating. I try to put about 2g worth of sodium on my food in the evening totaling about 5g of sodium per day as per NEOMGGeeWhiz's suggestion which I'm sure he got from this book because I recognize the beef bullion recommendation. I also take this potassium supplement and this magnesium supplement. I've been successfully ketogenic for over 3 years and these recommendations have worked for me!
I don't want to take the wind out of your sails, but…
> “In hyperglycaemic patients in the Emergency Department, a good correlation was observed between urine ketones and capillary blood ketones for low values, but a poor correlation was observed for high values. Either test can therefore be used to exclude ketosis, but the capillary blood ketones test is more accurate to confirm ketoacidosis.”
> — PMID 17320448.
While the study cited is concerned with detecting ketoacidosis in hyperglycaemic patients, not ketosis in average people, the point is ketostix will never correlate accurately with blood levels of ketone bodies (the ketones your body's actually receiving energy from) at high levels as seen in a ketogenic diet.
Furthermore, ketostix are affected by dilution, meaning it is directly affected by how much water you're drinking, how much you're sweating, water retention, and so on.
Finally, ketostix measure acetoacetate via chemical reaction, and acetoacetate is only one of three ketone bodies. Initially, when you start a ketogenic diet, acetoacetate will make up about half of the circulating ketones, but when you are keto-adapted, it makes up only about 20% of the ketone bodies in circulation.
> “Beta-hydroxybutyrate and acetoacetate are made in the liver in about equal proportions, and both are initially promptly oxidized by muscle. But over a matter of weeks, the muscles stop using these ketones for fuel. Instead, muscle cells take up acetoacetate, reduce it to beta-hydroxybutyrate, and return it back into the circulation. Thus after a few weeks, the predominant form in the circulation is beta-hydroxybutyrate, which also happens to be the ketone preferred by brain cells (as an aside, the strips that test for ketones in the urine detect the presence of acetoacetate, not beta-hydroxybutyrate). The result of this process of keto-adaptation is an elegantly choreographed shuttle of fuel from fat cells to liver to muscle to brain.”
> — The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable
Personally, I do better with not measuring or tracking anything other than net carbs. I cannot directly control the amount of ketone bodies in my system, but I can very clearly control how many net carbohydrates I consume. I wouldn't even measure weight at this point if I wasn't taking part in this challenge. One clearly defined, measurable, and controllable goal is much easier on me psychologically. Once you get at least a month (or more) into the diet without any cheating, then you can try measuring more stuff to do some trial and error self-experimentation if you're into that sort of thing, or you can just keep going measuring net carbs.
The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable
Yeah, sorry. Was being lazy on mobile. Here it is.
It's great for that. 13kgs in 3 months for me. /r/keto for that. https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716 and /r/ketogains for sport. Mostly bodybuilders there though.
If you're cramping it might be an electrolyte issue. Try magnesium citrate and try to use lo-salt instead of the regular salt (contains potassium). You might also want to check one of the famous books on the topic https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
Hey dude check out this book. I think it will have the answers you want.
The Art and Science of Low Carbohydrate Performance https://www.amazon.com/dp/0983490716/ref=cm_sw_r_cp_api_fJiKBb0C8H7Q7
The authors have done a lot of Keto research.
Would solid literature be this? The Art and Science of Low Carbohydrate Performance
Check out "The Art and Science of Low Carbohydrate Performance" by Phinney and Volek.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Bom, nas teorias que escutei eles falam que não era pra atrapalhar o e desempenho nos exercícios. Não li esse livro que vou recomendar, mas ele é bastante aclamado pela comunidade low carb: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
Mas lógico, se você tentou e não se sentiu confortável faça o que é melhor pra você. E no mais, obrigado pelas dicas e recomendações.
E uma dúvida, como fica seu cardápio ao longo do dia?
I don't have the answer, but I'd look to this for answers:
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?keywords=Volek&qid=1559054382&s=gateway&sr=8-2
in case the link is not visible, its Dr Jeff Volek's book "The Art and Science of Low Carbohydrate Performance"
If you go to /r/ketoscience, or ketogains, they have a lot of helpful stuff about exercise and keto :)
Basically, it takes a month to six weeks to become fully keto-adapted. During that time, any exercise you do will take a hit. After that time, your stamina and intensity will go right back up again.
There's also a really good book - I think its The Art and Science of Low Carbohydrate Exercise, which you may find useful....
Got it - The Art and Science of Low Carbohydrate Performance
I just think its really funny hearing keto athletes fuelling for triathalons with smoothies made of coconut cream and avocados :) :)
Another reason why I find it hard to understand why runners are so reluctant to go low carb. Being fat adapted is such an advantage. Having access to the fat on your body instead of just the glycogen just seems like a no brainer.
No more wall and a reduced respiratory quotient. It's like a tanker truck running out of gas when there's a tank of tens of thousands of gallons that's not connected to the fuel system.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Well, until you become keto adapted your exercise ability will be somewhat hindered as your body adjusts from burning sugars to burning fat. It takes anywhere from 6 to 12 weeks to become fully keto adapted. If you cheat it just hinders that time. :( Are you following your macros and drinking enough water? Also, have you tried cutting out dairy for a few weeks to see if that helps? For some people dairy results in slower weight loss.
It seems from what people post on /r/xxketo the scale may not move for you but your body composition changes. There have been many people who posted what visually looks like a lot of weight loss, but it has only been 5 lbs on the scale (they have the body type that carries weight in the belly).
High protein becomes sugar because unless you use it, your body can't store it as anything but fat which sounds like it is the opposite of what you want. High good fats trigger your body to switch over to burning fat.
I think you might want to read the book "The Art and Science of Low Carbohydrate Performance". I'd love to tell you about it but I haven't begun to read it yet!
You are welcome. It seems that education, in this diet above all others, is important. You have to understand that bacon doesn't make your heart blow up, and that there are factors for heart disease that are heightened by carbohydrates. In other words, the USDA food pyramid is upside down. Seriously, watch the videos, read the literature, order Why We Get Fat... from Gary Taubes off of Amazon.com ($14.33) and let him read that. You read it too and there will be no more doubt.
At work so can't watch. Posting here to for a lazy bookmark :D
I read the BOOK recently. Putting some of it into practice and it is already working! (eating mostly meat, little too no carbs; after plateauing on a 4HB/slow carb diet!). People really need to read and understand this shit!
This book may be of some interest. I know many people that for years been on the elliptical machines without making progress. What's it said? Keep doing what you've always done and you'll keep getting what you've always got?
I read Gary Taubes' book where he claims that endless aerobic exercise is just about useless for fat loss since it actually stimulates hunger.
Check out this link. I think it's all the encouragement you'll need.
but I can back this up with evidence (facts are hard to come by in science..). This and another book by the same author provides very compelling evidence for the view that obesity is not the result of over eating, but overeating is the result of obesity. The former book has ~100 pages of references for 400 pages of text. The latter is a synopsis of the former.
Obesity is the result of carbohydrate intake (particularly the refined ones like sugar) and your body's reaction. Nothing to do with caloric intake.
EDIT: and this is where I first heard of the book. That post and the comments are worth a read (if I remember rightly!)
Of course it is, but it is likely.
"Why we get fat" by Gary Taubes would be a good read http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702 he had a good podcast interview I just listened to as well http://www.latestinpaleo.com/paleo-podcast/2011/8/29/latest-in-paleo-episode-30-gary-taubes.html
So would Seth Roberts Shang Ri La Diet http://sethroberts.net/
and
Stephan Guyenet's bloghttp://wholehealthsource.blogspot.com/
If I had not found low-carb eating (started with the Dukan Diet and then modified it to include animal fats and olive oil after reading Why We Get Fat) I probably would have started CrossFit sooner. Once I saw that I was steadily losing ~800g/week eating this way, I chose to wait: Plan A was to start CrossFit once I hit the arbitrary round number of 100kg. Plan B came about when I realised I was halfway to my weight goal already and had loads of energy.
The CrossFit forums and this subreddit have examples of people much larger than I was successfully getting into CrossFit, so I'd say that providing you can walk, you will benefit (I'm open to correction here). Speaking purely for myself: I'm glad I was able to lose weight before starting. But that probably says more about my self image than anything.
Ultimately I feel that getting to a safer weight (I was borderline Morbid), in terms of disease and heart risk, is more of a priority than fitness or strength. The latter will lead to the former, but it's no substitute for improving what you eat.
It is not definitive by any means. I've read a couple books on the subject, and there is good research, which also suggests that carbs are at fault. The author of the book below points out holes in a lot of diet research.
Calories in calories out is not proven in the slightest.
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
The explanation for other diets working is that people tend to cut out the simple sugars when they are on any diet.
First read this book Why We Get Fat: And What to Do About It.
Learn about low, slow, no carb diets and try them until you find one that will work for you. Exercise is good for you but diet is what will determine your weight loss. It sucks but the sodas will have to go, switch to diet if you need something carbonated. Good Luck!
The flip side of that is that insulin tells your body to refuse to remove energy from fat cells, and eating a carbohydrate-heavy diet dramatically increases your insulin levels. Thus, people can run a caloric deficit and not lose significant weight, but simultaneously experience starvation at the cellular level if their diet is too carb-heavy.
EDIT: Not sure why I'm being downvoted, because it's factually accurate. Sources: Good Calories, Bad Calories; Why We Get Fat; Wheat Belly. There are more, but these are some of the best, fully-sourced books about the subject.
Calories certainly matter in a healthy individual, but if there is any sort of metabolic derangement(hyperinsuliemia, insulin resistance, or anything else that falls under metabolic syndrome/ syndrome X) all bets are off.
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes/dp/1400040787 or Taubes more accessible http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702/ref=pd_sim_b_1 are a good jumping off point, although these subjects can get much more complicated than what Taubes presents.
As far as athletic performance in glycogen depleting(running, cycling, Cross-fit, soccer, etc.) activities and carb intake goes, it can certainly help. Although in one study runners partipiated in a sub-maximal(<%70 Vo2/max) effort to exhaustion. There was no difference in the group who consumed a high fat/protein low carb diet and partipiated in a fasted state and the group who followed a more traditional low fat/high carb diet and were able to eat during the test. (sorry don't have a link, but it can be found in Noakes http://www.amazon.com/Lore-Running-4th-Timothy-Noakes/dp/0873229592/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1300301225&amp;sr=1-1)
Books are a great way to educate yourself and keep you motivated. Check the FAQ for resources. I'm enjoying Gary Taubes' Why we get fat book. I found Tom Venuto's Burn The Fat Feed The Muscle to be a great start also. There are plenty of audiobooks too that you can listen to while running or working out.
Food scale, as suggested earlier, is a must if you're planning to use calorie counters and having more control of the things you eat. And form your comment about weighting your bowel movements, I'm sure you'll have fun using it.
Resistance bands and push-up handles are way cheap. I know fittit will prefer barbells and dumbells and I know they're right. But as you, when I initiated (recently) I wanted to have a range of "equipment" for cheap to get myself started and motivated and all of these stuff I mention helped me.
Work out videos/programs (P90X, Insanity, etc) help too, not only as routines but as a way to learn about exercises/form/stretching. I've been doing Power90 (not P90X) for a few months and I'm waiting for my copy of Starting Strength to arrive and looking to get myself a bench press and barbell/weights.
And mostly r/fitness! Good luck!
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
> obesity is caused by the consumption of excess calories (energy)
Maybe not: https://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702/ref=asc_df_0307272702/
Actually the way to lose weight has definitively been proven NOT TO BE by "consuming less and burning more" as your metabolism will shift to keep the body in energy balance. The way to lose weight is biological, not physical, and by eating less carbohydrates your body will produce less insulin, which is the "master hormone" in dictating fat storage.
If you eat less you will have less energy and not be able to exercise much. If you exercise a lot you will literally "work up an appetite", as the saying goes. This has all been very clearly explained by Gary Taubes, who explains this in less than 90 minutes here: http://www.youtube.com/watch?v=MyXa39ICIrk
and wrote a book on this subject: http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702
Exercise does shit for weigh loss. This is a proven scientific fact.
All you really have to do to drop weight is eat less than 20 grams of carbs a day. That. Is. It. Eat whatever else you want. You will still lose weight. Check out r/keto for daily success stories, support, and low-carb recipes.
Congrats on wanting to change your life! All of us r/keto-ers are happy to lend our support and encouragement.
But first, some real talk:
The hard part is re-learning what you know about diet and nutrition. For the past 50 years, doctors have been pushing dietary advice that is well-meaning, but based on some bad science.
For example, you say dietary fat is your "real problem," and that you're concerned about calories. These are the two biggest fallacies of mainstream dietary advice. What researchers like Gary Taubes have discovered is that, if you look at all the scientific research we have, most of what we've been told is just plain wrong. Most notably:
I second the recommendation to read Why We Get Fat by Gary Taubes. It's extremely important that you understand how and why your body creates fat tissue, and how a low-carb ketogenic diet corrects it. This is not a "fad diet." This is science.
Cut out carbs, increase fat, and never look back.
Do not worry about portion sizes.
Do not worry about calories.
Do not worry about fat.
Do worry about what you eat, not how much. There's overwhelming scientific evidence that carbohydrates quite literally make us fat, and that fat and protein do not.
Two weeks of keto! Haven't even contemplated any type of cheating. My SO is trying a week of keto starting today, so I'm excited!!
I've just read Why We Get Fat and it was really eye-opening. Most of the diet books out there are pretty... daytime talk show-y. Dr. Oz, Dr. Phil, kind of over-exaggerating and scaremongering. This was articulate, interesting, and based on science and studies. I know it's nothing new to veteran Keto-ers, but for any newbies, give it a look!
Over the next few days, we'll be eating maple pecan pancakes with yummy syrup (from ruled.me), chicken fingers, pizza, burgers, thai peanut chicken, chocolate mousse, and brownie mug cake (ibih). I'm hoping to lure SO to stick to keto in this week. Wish me luck!
I had to get back to my pre-pregnancy weight within six months due to my job and I didn't have issues, despite sticking to a 1200-1600 calorie average and VERY strict keto.
Also, see #2 on this IBC website.
As for being new to keto, just make sure you've researched it to death so you don't get discouraged. For instance, when starting out, if you don't get enough salt or potassium in the first week, you'll get the "keto flu" and feel like crap. This is often misinterpreted as "my body just can't do keto" and results in quitting. Just drink some chicken broth or bouillon and keep on doing your thing. I second what the other poster said about just cutting the carbs first. You'll still lose weight. After a while you'll plateau and that's the time to start thinking about calories.
This book is great for understanding the science of keto and why it works.
There are some other threads in this subreddit about losing weight while BFing if you don't get many responses in this one.
Yep, I've lost over 15 pounds (7kg) in under 2 months on a low carb diet. Continuously trying to tweak it, but great to hear that reintroducing dietary fat to your diet is working for you.
Never thought that eating pretty much as much fat as I want -- within limits -- would work. But once I dropped bread, rice, other starchy carbs, and sugar -- despite still eating fruit and some other Atkins no-nos -- I started dropping fat at a pretty steady rate.
P.S. This is my first post on reddit. lol
P.P.S. Get this book! (Why We Get Fat by Gary Taubes)
Why We Get Fat by Gary Taubes. I want to believe, but conventional wisdom is really hard to shake.
http://www.amazon.com/Why-We-Get-Fat-Vintage/dp/0307474259/ref=sr_1_1?ie=UTF8&amp;qid=1333135320&amp;sr=8-1
Good luck with your lifestyle changes. I found this article to be quite inspiring: http://www.vox.com/2016/5/10/11649210/biggest-loser-weight-loss and while it's not everyone's cup of tea this book has helped me a lot: https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&amp;qid=1483538819&amp;sr=8-1&amp;keywords=why+we+get+fat+and+what+to+do+about+it
Let us know how you get on!
Everyone on this thread needs to read this answer : https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
Actually, if you are reading Good Calories, Bad Calories, you can skip Metabolic Typing Diet. MTD is just another system to help you determine how your body processes fats and carbohydrates, which imho is the big variable when it comes to diet. But GCBC covers that along with updated information.
IIRC, GCBC also recommends starting with a super low-carbohydrate diet for a few weeks and then introducing carbs until you start to feel funky again, then pulling back til you feel better. This is pretty common practice for a lot of dieticians now. Incidentally, Taubes wrote a follow-up called Why We Get Fat and What To Do About It.
which is a bit of a rehash of GCBC but focuses more on putting the knowledge into practice. IMHO both are worth reading.
I'm also a huge fan of David Perlmutter's Grain Brain, which talks about the link between carbs and the brain and brain disease and imho is really worth a read. It has a couple of follow up books too (Brain Maker about the vital role that gut flora plays and Grain Brain Cookbook).
Since embarking on my nutritional journey, I discovered I have a gluten allergy (explains all those times I fell asleep at the wheel after eating a sandwich). I cut out grains for the most part and eat primarily protein and veg, very little sugar, definitely no refined sugar.
My mood is better and more consistent, brain fog is gone, weight is easier to maintain, and I have more lasting energy.
It's unfortunate that institutions like the FDA and AHA (who are backed by industrial farming corps) hammered the American public with the lie of the one-size-fits-all Food Pyramid and low-fat, "heart-healthy" diets & that the word "diet" carries a connotation of weight-loss instead of health.
Our generation is paying for it with our health.
The Obesity Code
Why We Get Fat and What To Do About It
The Great Cholesterol Myth: Why Lowering Your Cholesterol Won't Prevent Heart Disease-and the Statin-Free Plan That Will
Some suggested reading here. Several of my mates have raved about the results they got from Gary Taubes's book.
Just want to recommend the book "Why We Get Fat" by Gary Taubes to everyone interested in learning about the scientific effects of carbs in our system. The book is also littered with studies about why low-fat, carb saturated diets don't work in the long run. I too was skeptical of eating paleo but I've noticed changes instantly. And I have to say, I went through the "carb flu" during the second week and I'm horrified that a lack of a certain food can make me feel that way.
You would be better off reading Gary Taube's book. It's short and explains the basis of losing weight by avoiding carbohydrates better than your ever likely to find even in a subreddit focused on it.
The simple fact is that, as uncomfortable as you may feel with this, calories are not important and they are not what drive weight gain/loss. Energy balance is not what causes people to gain weight and it is very unfortunate to see people in this subreddit of all places still fervently advocating a failed belief.
For whatever reason people are willing to accept that carbs raise insulin and insulin leads to fat accumulation but they won't accept the reverse. If you don't eat many carbs and don't raise your insulin levels you won't accumulate fat and will instead lose it. The energy balance paradigm is so deeply ingrained in peoples' minds I guess it just isn't going away. I'm not interested in getting into an argument here. I'll just shake my head and continue on my way of losing weight without ever having concerned myself with calories. Ever.
yduimr, here is the best advice that I can give.
"...they even helped me get onto Zoloft..."
In all seriousness 99% of the times people are prescribed happy pills not for the sake of the person feeling better, but so the doctor can sell you a drug. If you have no condition, the doc has no money. Remember that. On top of that remember that any antidepressant doesn't fix the problem of you being depressed, it at best covers up the symptoms. But that's like having a gas leak in your house - you can buy all the air freshers you want and it may cover up the smell for a while, but sooner or later it will still explode. Don't put yourself in a position where you're relying on shit that will only make you worse off in a a year.
To add to that, read this; http://www.huffingtonpost.com/dr-tian-dayton/exercise-the-best-antidep_b_106683.html TL,DR; a basic walk with some light exercise is more effective than the "best" of antidepressants - and it actually helps fix the problem instead of just covering it up.
"...but that doesn't stop my mother from screaming at me..."
Maybe it is your fault, but maybe it's not. Understand that some people bitch at others only to make themselves feel better by making themselves feel like they're in a position of power over you.
"...I get it. I understand. I see the same ugly loser in the mirror that they do..."
Then be better, improve. You're the only one who can fix your life, no-one else can. Start every morning and repeat to yourself 10x a day the kind of person you want to be but as if you already are it. i.e. I'm strong and I don't let others tell me that I'm something I'm not, I don't let the complaining of others control my emotions etc... Repeat it until you believe it. If repeating to yourself that you're a loser is enough to make you feel like a loser, the opposite is just as true. Seriously.
"The one who's too weak to diet and lose that extra 20 pounds"
Did you know that sugar is just as addictive as cocaine? But if a cocaine addict was to say "I'm too weak to not use cocaine", well technically maybe true, the problem with it far beyond someone's personal weakness.
Don't diet, diets don't work and aren't sustainable. Instead eat real food. You really can not even begin to imagine how easy it is to loose weight without even trying when you just stop eating junk (bread, chips, misc crap). Watch this movie when you have a chance - http://www.youtube.com/watch?v=evcNPfZlrZs - and if you have a bit of time read this book; http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ - will open your eyes quite a bit. I'm 24, male, In the last year I dropped over 50 pounds (while spending 80% of the day in front of the computer mind you). Feel free to PM me if you have any questions regarding all this.
"...let alone maintain her room and keep things neat around the house..."
Make a checklist of everything you need to clean up every day, make it as specific as possible - i.e. instead of "clean room" break it up into specific little things which would take no longer than 5 minutes each - i.e. clean things off the floor, vacuum, dust x, dust y, put dishes in the dishwasher, take things out of dishwasher, clean sink etc. When I started doing that it became that every single morning I would wake up and in about half an hour run though 100% of the cleaning. Also apply the 80/20 rule to all the cleaning - i.e. don't waste 2 hours scrubbing some little thing when in the same time you can do a hundred things which are a lot more obvious.
"...The one who smokes pot copiously and drinks out of her secret vodka stash every night to help her forget about the little voice that tells her how worthless and ugly and unlovable she is."
Then tell that voice to shut the hell up because you're better than that, go exercise until you're falling over from exhaustion and go to sleep. You'll fall asleep in 2 minutes and won't even have time for that voice to start talking.
"...The one who lost all her close friends when they thought that she stopped caring; when, in fact, she still loved them and needed their help more than anything but was too weak to ask for help, and then fruitlessly begged for them to come back like some sort of sad socially awkward freak..."
Ask yourself the question, why did you loose them? Were you being the kind of person that you yourself would want to spend time with? And if not, why would they want to be around you? Become the person you yourself want to spend time with and you'll be shocked by how quickly you'll be surrounded by other happy people which in turn will make you feel amazing.
"The one who's supposed to finish a full IB diploma this year and get into a top college and be successful, when in reality she can't even fucking manage to kill herself properly. All I do every day is dream about how to get out. Running away, changing my name, disappearing. I tried to commit suicide two days ago by swallowing a bottle of painkillers, but I involuntarily vomited them back up. Nobody knows, and I don't think any of my remaining friends would even give a shit if I said anything."
Can I please be blunt here for a minute? And please don't take this the wrong way. But just like with the smoking and drinking, all you're doing is trying to hide/run away from problems and to cover them up and when you sober up all the only thing that you will remember is that a) the problems are still there, b) you let them win over you.
The moment you stop giving into the problems and letting them control you, is the moment you'll feel 1000x better.
There are plenty of sources. "Wheat Belly", "Why We Get Fat: And What to Do About It", simple carbs can increase bad cholesterol, "Cut down on carbs to reduce body fat"and literally thousands of other articles and books. Wheat is the worst simple carb for your health, so I eliminated wheat from my diet. But OP was asking for a diet that helped me lose weight, and I don't care if there weren't any science at all to back it up - through a whole month of me not eating wheat, I lost 15 pounds effortlessly.
There are disputes in the low-carb community about the calories-in calories-out theory. I recommend checking out ["Why We Get Fat: And what do to about it " by Gary Taubes] (http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259) to get a peek at one side of the dispute.
Before Keto I did Weight Watchers, and Jenny Craig - I ate no more that 1500 calories a day with an average of walking 3 miles a day when I was 5'4" and 220lbs. I lost weight, but not very quickly (1 lb a week if not in a plateau). Keto has made things much easier for me to manage as I don't track calories in at all, but I am super strict on carbs, atleast for this first 30 days that I am "back on the wagon" I won't go over the 20. I have lost 30lbs total on Keto (3 months)
-Edited for double negative :(
We are all here to help. We see the words, and we take it as you mean it. The walking is great. The food should be the next immediate change. For me, I got rid of the bad food and went to r/Keto. Then I got into r/Paleo. I listened to the audiobook of Why We Get Fat and What to Do About It by Gary Taubes. Changed my life.....
>Cookies are nutritious. Period. I don't need to cite a degree in nutrition studies to state an obvious fact.
It's clear that you don't understand what I'm talking about.
You didn't cite any resource. You are not a nutritionist. You couldn't even speak on conjecture or personal experience. I'm sorry but this is no longer an argument. You provide no grounds to argue against except faith. "It is nutritious because it's obvious."
NO. An Oreo cookie is NOT nutritious... not in the sense that it is even remotely healthy or good for you. I can't even believe you are arguing this. I'm beginning to think this is some true internet trolling.
Yes it contains calories which is ENERGY, but those calories come from sources that are bad for your health. Saturated fat is LDL Cholesterol which is the fluffy low density stuff that gets stuck in your arteries. Flour based carbohydrates immediately metabolise into glucose in your blood and cause a massive insulin spike resulting in storing all the calories you just ate and you subsequently getting hungry again in 2 or 3 more hours. The glycemic index of some of these ingredients are higher than if you were to eat raw table sugar.
nu·tri·ent
/ˈn(y)o͞otrēənt/
Noun
A substance that provides nourishment essential for growth and the maintenance of life.
cal·o·rie
/ˈkal(ə)rē/
Noun
Either of two units of heat energy.
The energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).
This is called citing your sources. I didn't just SAY "Oreos are bad for you" and told you to believe it based on my word and faith. You have to prove what you say.
There is virtually nothing healthy in an oreo cookie. I suggest reading Why We Get Fat by Gary Taubes.
For all intents and purposes it serves no other role than to spike insulin and give an unnatural amount of glucose in the blood. I'm not exaggerating in that previous sentence. The human body literally is not designed to handle the spike in sugar that a single serving of Oreos provides. This is why Diabetes exists.
We had a nice discussion about the EBT system but you need some practice at formal discussion and argumental strategies.
I'll state my original point once more, and when you can identify the differences in healthy diet choices maybe we can have a discussion again.
When a person relies on the government to feed them, it is my opinion that the government should have a vested interest in where they are spending tax payer dollars. That interest should be the health of it's citizens. When someone can earn their own money they earn the right to eat whatever the hell the want.
Diabetes, cancer, and heart disease are all diseases of civilization caused by the diet consisting of various forms of sugar, dwarf wheat and corn. Here is some suggested reading material as random person off reddit doesn't exactly have much authority:
http://www.amazon.ca/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA/ref=sr_1_1?ie=UTF8&amp;qid=1426938460&amp;sr=8-1&amp;keywords=big+fat+surprise
http://www.amazon.ca/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&amp;qid=1426938482&amp;sr=8-1&amp;keywords=why+we+get+fat
http://www.amazon.ca/Nutrition-Physical-Degeneration-Weston-Andrew/dp/0879838167/ref=sr_1_6?ie=UTF8&amp;qid=1426938510&amp;sr=8-6&amp;keywords=nutritional+degeneration
http://www.amazon.ca/Wheat-Belly-William-Davis/dp/1443412732/ref=sr_1_1?ie=UTF8&amp;qid=1426938568&amp;sr=8-1&amp;keywords=wheat+belly
You can probably find these books at your local library as well.
That's the thing - if you bothered to read the book I suggested, you would begin to understand that conventional nutrition guidelines are wrong. Does it seem odd to you that ever since we started eating large amounts of carbohydrates after the advent of agriculture, the 'diseases of civilization' started to appear? And that when people cut out sugar and carbohydrates, they can (and usually do) completely reverse their diabetes and obesity? (see /r/keto if you don't believe me)
And before you jump into the "but heart attacks!", the lipid hypothesis has been shown again and again to be wrong. I'd provide a book or lecture here but there are so many by this point that it's actually a wonder anyone still believes cholesterol and saturated fat cause heart disease. If you have even the slightest desire to see if I'm not talking complete bullshit, please do read Why We Get Fat: And What To Do About It. I can't recommend this book highly enough.
I second gcubed's advice, and also congrats on having lost as much as you have already, especially through calorie counting (and Weight Watchers is a form of calorie counting). Having been there and done that, you should know that calorie counting is not sustainable forever. As you've already explained you end up binging when you come home. There are probably two things going on here (1) junk food is constantly present in the house because of your roommate and (2) you probably feel hunger pangs (I'm making some assumptions here based on the limited info you provided).
Solving the first problem will probably be a challenge. Is the junk food spread everywhere throughout the kitchen and refrigerator? If you have to mentally tell yourself "no" every time you wall past it, sooner or later you're going to cave and start eating it. And once you start, it's much harder to stop! I would try talking to your roommate (yes it's going to be awkward, but what's worse, having one brief awkward conversation with your roommate or waking up every morning feeling guilty?). Tell your roommate you're really trying hard to lose weight, but every time you walk past the junk food in the kitchen it chips away at your willpower. Ask them if they don't mind relegating their junk food to a single opaque box (one that you can't see through) or one section of the fridge.
To the second problem, it sounds like calorie counting got you a long ways, but as they say "what got you here won't get you there." You need to take your diet knowledge to the next level. And there's no better way to do that than by reading. I highly recommend reading Why We Get Fat and What to Do About It by Gary Taubes.
http://www.amazon.com/gp/aw/d/0307474259?pc_redir=1406266545&amp;robot_redir=1
Feel free to shoot me a message anytime with any other questions you have, I'm always happy to help.
I'm testing blood ketones with a meter, so the levels are more precise than the ketostix. I'm trying to stay in nutritional ketosis as defined by the chart in this book.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&amp;qid=1344184106&amp;sr=8-1&amp;keywords=the+art+%26+science+of+low+carbohydrate+performance
Buy this:
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Summary: keto is great for distance running, once keto-adapted (after a month or so) you don't need the gels at all since you have a large reservoir of body fat to burn for energy.
muscle cramping when adequately hydrated does sound like more of an electrolyte (sodium/potassium) issue rather than a lack of carbs, I've seen exausting your glucose described more like hitting a wall or feeling drained.
FYI, you can make your own carb-free sports drink by dissolving "lite salt", it's a 50/50 blend of sodium & potassium chloride (often with a bit of calcium/magnesium as well) that you can also use in place of regular table salt, and is much cheaper than potassium supplements.
>Yet I've heard and read here that once someone is "carb adapted" they don't need to carb up...
I'm a bit out of my depth when it comes to extreme athletics, but from my understanding this does depend on intensity and there is a point when pushing close to your VO2 max where fat/ketones are no longer entirely adequate. IMO If you truly are pushing yourself hard enough to need a carb-up, it's not something to fret about as you'll be burning through those carbs pretty damned fast anyways, and fit individuals also tend to have better metabolic flexibility. I haven't read myself, but I've seen 'The Art & Science of Low Carb Performance' recommended for athletic ppl doing keto.
I'm reading Dr Phinney's book now. He makes some very good arguments and the science is great, but people who haven't studied any biochemistry will have a tough time understanding it.
Berries are sour yeah. But the reason people are being so aggressive/argumentative with you is because of your initial reaction. The whole point of keto is that you limit your carb intake. Why? Because they are one part of being overweight/affecting your body in negative ways. Hence, refined carbs are usually bad for most people. If you can stay healthy while eating bread and rice, GOOD FOR YOU! But many people on this sub cannot.
People say that you need to carb load for exercise. This is true. But when your body is adapted to run on ketones that is no longer necessary and your body does NOT need to carb load. Want to know why? There's lots of books on the subject: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
You can still do high intensity workouts on keto without carbs. I recommend reading through Peter Attia's blog and The Art & Science of Low Carbohydrate Performance.
Edit: Oops didn't notice Attia's blog is already linked in the sidebar. Carry on.
There are apparently some endurance athletes that do keto but they are quite clearly in the minority. I do keto and often go for 3-5 hour bike rides but far from a competitive level.
I'll see if I can dig up some links.
EDIT:
This guy is a big proponent of low-carb dieting so take it with whatever grain of salt you wish:
http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance
Some guy on a forum:
http://www.marksdailyapple.com/forum/thread64390.html
Some people swear by this book but I can't personally vouch for it.
The Art and Science of Low Carbohydrate Performance
The authors are RDs/MDs and hold PhDs in kinesiology and specialize in exercise nutrition. They’ve dedicated their careers to studying the impacts of low carb diets on fitness and overall health. They conduct their own studies with athletes fat adapted vs not fat adapted and impacts on performance and cite several other studies in this short book. Highly recommend.
Here is their bio page:
Stephen Phinney and Jeff Volek Bio
As a scientist myself, I tend not to “hand wave”
Would she be willing to read a book, or at least look through it? Phinney and Volek. This book, not the Living one.
Hal Higdon Novice 1 is a great place to start. It sounds like you have a decent base mileage to support it.
You should be able to complete a marathon on the ketogenic diet. You may also check out The Art and Science of Low Carbohydrate performance. I'm an avid runner, and keep a high carb diet, but have several marathoning friends who live by Paloe/Whole 30.
The whole carbs+fat=bad is a little too general. Many carbs get a drop in there effect on blood sugar when eaten with fat. For example a baked potato has a much smaller hit in your blood sugar when it has butter on it.
As for fueling,
There is some very appealing evidence of endurance athletes relying on ketones and doing great, with new personal records.
You can check out The Art and Science of Low Carb Performance for more info:
http://www.amazon.com/gp/product/0983490716/ref=oh_aui_detailpage_o09_s00?ie=UTF8&amp;psc=1
If you're running on carbs you have a much smaller store of energy to draw from before you hit the wall. Fat-adapted athletes have like ten times more. The Art and Science of Low Carbohydrate Performance.
Yeah. Sounds like you're off to a good start. Like blue mentioned, people don't get overly concerned with going over that magical 20 number so long as it's non-starch veggies. Basically anything green. I end up having to force myself to get enough carbs in a day, so something mildly carb heavy like green beans or tomatoes are fine for me.
I would recommend tracking everything you eat with myfitnesspal and reading "A New Atkins for a New You."
Doing these 2 things helped me discover that eating upwards of 30-35 net carbs a day keeps me losing same as zero carbs would, and the book has lots of veggie suggestions and other tips and tricks of the trade.
Seriously, every person should at least know that there is a good and relatively easy way to change body metabolism that has lots of positive impacts, including weight loss. But one has to READ about this first, to understand how and why it works. I recommend the book "New Atkins for a New You"
I use My Fitness Pal since it has a lot of choices but it’s not the best at counting carbs unless you pay for that version, which I don’t.
Definitely check out the Keto sub, lots of great info there! Keep things simple, don’t overwhelm yourself by doing too much too fast. Unless you are the kind of person who needs to totally immerse yourself to be successful? I’m a little changes at a time type person.
Also, I like this book. Idk if I’ll get crap for linking to it but it’s helped me, especially when I’ve needed to get back to basics. It’s not completely the same as Keto but close enough to where I recommend it.
New Atkins for A New You
This is a YMMV topic. Some sources such as Eric Westmans New Atkins for you it is stated that sugar alcohols can be discounted like fiber from the total carb content. But! may still cause an insulin reaction or act as a laxative.
You've taken the first step. Be mindful that this is a journey that does not end. This is a lifestyle change. You will falter. You may even hold up for a while. If you persist you will achieve your goals. Only by quitting do you fail.
Personally, I have had great luck with a modified Atkins diet. For the first 3 months - no carbs - seriously. That means no bread, rice, potatoes, corn, cauliflower etc. Cut back on your sugar intake. Also no fizzy drinks - that means beer too. Sorry. Drink lots of water.
It may seem severe but after 3 months you can start introducing things back in your diet. In moderation, though.
Use smaller plates - like 8 or 10" instead of 12". Dieting is a bit of a head-game.
Portion control is essential as well. Eat more slowly. Chew your food twice as long. You honestly don't need all the food that we typically put on our collective plates.
Shopping advice - stay away from the inner aisles in the grocery store. The outer aisles are your friends. Meat, fish, produce etc. Not canned. Not manufactured food.
Restaurant advice - Lots of restaurants have "tapas" or small plates. Eat from those or off the appetizer menus. When you order an entre, there's usually enough food to feed 2 or 3 people.
I read this book and used it for reference when planning meals.
https://www.amazon.com/gp/product/1439190275/ref=oh_aui_detailpage_o05_s00?ie=UTF8&amp;psc=1
Nuff said. Best of luck.
Still reading/listening to the same books! I don’t have a lot of time right now between work and school.
The Invisible Library
The Keto Reset Diet
Written in Red
Edit: I don’t use any sort of app. I tried but I’m just not that good about keeping it up to date.
Does the paperback version have less recipies?
I notice the paperback version is 176 pages while the hardcover is a whopping 320
Obviously the price difference is huge
Paperback: 20
Hardcover: 75+
http://www.amazon.com/Low-Carb-Gourmet-Karen-Barnaby/dp/1405087935/ref=sr_1_7?ie=UTF8&amp;qid=1323795581&amp;sr=8-7
http://www.amazon.com/Low-Carb-Gourmet-Delicious-Satisfying-Recipes/dp/157954990X/ref=sr_1_1?ie=UTF8&amp;qid=1323795586&amp;sr=8-1
I don't find it very hard, Though I kind of cheat. Basically, I don't buy foods that have greater than 5 or so carbs while shopping, but I don't bitch about them when I go out to eat. I'm down 12 pounds over 3 weeks (including 30 minute jogs every other day), so nice modest pace. I'm not trying to lose too much.
Also, This shit is delicious.
I have this cookbook and it’s awesome!
Bacon & Butter: The Ultimate Ketogenic Diet Cookbook https://www.amazon.com/dp/1623155207/ref=cm_sw_r_cp_api_er32Ab1XTFBB3
The keto pancake recipe is delicious
Bacon & Butter: The Ultimate Ketogenic Diet Cookbook https://www.amazon.com/dp/1623155207/ref=cm_sw_r_cp_api_i_3RZmDbF6QV2VF
I use the recipe from Butter & Bacon (https://www.amazon.com/Bacon-Butter-Ultimate-Ketogenic-Cookbook/dp/1623155207) and add chorizo
I really like this cookbook. Lots of good info and recipes https://www.amazon.com/Bacon-Butter-Ultimate-Ketogenic-Cookbook/dp/1623155207/ref=sr_1_2?ie=UTF8&amp;qid=1492098279&amp;sr=8-2&amp;keywords=keto+cookbook
When I was starting I ordered this book from Amazon and it was such a huge help. Tons of recipes, great explanation of the why’s and how’s, and a two week meal plan with grocery lists for each week.
https://www.amazon.com/gp/aw/d/1623158087/ref=zg_bs_15248576011_1?ie=UTF8&amp;psc=1&amp;refRID=892BTAD91H8BY0KGM5Z4
Carb manager is a keto calorie counting app that helps you set goals and find a good calorie range for your goals
As far as the soda...I know it won’t totally compare, and you shouldn’t drink it all the time, but sparkling water with crystal light mixed in is pretty tasty!
Good luck!! And congrats to you both on the marriage :)
I know theres a couple of books out there that have a full 30 day meal plan in them. I know nothing about macros really and don't know if these books would help you. :-(
Beginners Guide
I have another one in this series for insulin resistance- it's not keto, but the recipes are phenomenal. My sister's had the same experience with the migraine relief one.
[Most popular one I sell daily] (https://www.amazon.com/dp/1628602821/ref=cm_sw_r_cp_awdb_t1_vp3YAbK6H8MZN)
Another one I sell a tonne of
I don't know if this helps AT ALL, but I hope it does!
someone recommended this to me but I haven't read it yet
As someone who has done a couple of rounds of the Stronglifts 5x5 programme (the Stronglifts app is fantastic, makes everything supper simple) I would say no to your trainer's advice. It's more bro-science than anything else.
With the Stronglifts programme for the first 2-3 weeks it will be light and easy but the point of that is perfect your form especially on the squats. If you have access to a trainer again use them to check your squat form, making sure you pass parallel and keep the butt wink in check. The second time I did the Stronglifts programme I used this time to do some extra pec flyes but to each their own. Very quickly you will be hitting max lift goals.
5x5 programmes are more of a marathon on their own. Generally cardio is not recommended as the recovery time is required after heavy lifts and cardio is too strenuous. You will be doing very heavy lifts 3x's a week in no time at all and will need the recovery time to keep the lift gains going strong.
You will need to increase you protein grams to maintain lift advancement. Adding some complex carbohydrates on lift days are not a bad thing but definitely not the simple sugars of gummy bears. You will most likely need to increase you daily calorie intake on lift days by about 250-500 calories. You will see the fat slip away while the scale increases.
Good luck and keep the good work! As someone with shit cardio due to childhood asthma I give mad respect to any marathon runners.
Edit. Also if you hit some weight loss plateau's, try cycle some carbs. Not allot, one day a week. Once may be all you need. And not crap carbs but complex carbs like some multi-grain bread with coconut oil or butter with your breakfast and/or sweet potato or yams with dinner. Again not over doing it just one serving per meal for one day. Keto takes us as close to our evolutionary eating profile but we have still evolved I eat carbs just not in the excess of today diet.
A book that I recently gifted to my sister is ”The Keto Diet" https://www.amazon.ca/Keto-Diet-Complete-Delectable-Confidence/dp/1628600160
It's written by a women for women on keto with an incredible amount of recipes. I'm a guy and my wife and I really appreciate and enjoy the book and my sister loves it as well. My only complaint is that the author is also dairy free which is reflected is all o the recipes but nothing to get updates about.
This is one of the books I bought when I was getting started:
https://www.amazon.com/gp/product/1628600160
I bought it mostly for the recipes, but there are a bunch of different meal plans in there, if meal plans are your thing.
The author doesn't eat dairy and I do, so not all of the recipes are completely my thing, but that's a small complaint.
Here's one that already exists on Amazon - The Keto Cookbook: Innovative Delicious Meals for Staying on the Ketogenic Diet. What makes you think by smacking on reddit, it'd sell more?
The question was genuine. I bought a keto book that is targeted to kids who are trying to come off medicine for seizures which has a whole bunch of recipes with a 4:1 (80/15/5) so I was aware of other ratios being out there. I just didn't want to short change my body of protein (6 weeks after ACL surgery) but the only thing I found that with high protein and low fat is the deli roast beef from Costco (and now I'm concerned about hidden carbs in that).
edit: I was hoping you would say a lot of people do 70/25/5 because that seems to be what I'm eating now.
a few on amazon already.
http://www.amazon.com/Keto-Cookbook-Innovative-Delicious-Ketogenic/dp/193630323X
for example.
The first one for me is "The Keto Cookbook" http://www.amazon.com/gp/aw/d/193630323X/ref=mp_s_a_1?qid=1341778273&amp;sr=8-1
So....
It is very good that you are taking the time to learn as much as you can about the LCHF and Keto diets. That is always the best way to start. I am a firm believer in self education and then making informed decisions that best meet your dietary, life style and goal needs. I would like to suggest you perhaps take a look at this book, https://www.amazon.ca/New-Atkins-You-Ultimate-Shedding-ebook/dp/B0038NN3B4
It is a well written rework of the original Atkins premise, and well regarded by people in the LC/Keto diet treatment and research field. This will give you a very decent well explained background to how to implement the diet to meet all your need. Good luck and I hope this helps. Cheers
Thanks ;)
If anyone wants to learn and be entertained at the same time, find his videos on YouTube. He has a knack of explaining the rocket science behind all this in term a layman can understand.
He wrote the sequel to the first Atkins book.
https://www.amazon.com/dp/B0038NN3B4/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
Try this: https://www.amazon.com/dp/B0038NN3B4/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
It's Atkins, but it's been tweaked by Volek, Phinney and Westman. It's clear, it's easy to follow, and it's less "sciencey" than Art and Science. It's a really good place to start for someone who just wants something that works.
My co worker told me about i book. She read it and got a lot from it. http://www.amazon.com/Why-We-Get-Fat-ebook/dp/B003WUYOQ6/ref=wl_it_dp_o?ie=UTF8&coliid=II4EP7G3M42IP&colid=28IGP0KDFCWHU
The book said that as soon as we think about eating something are bodies start making stuff to break it down. Are brains are sooo powerful.
Why We Get Fat: And What to Do About It by Gary Taubes
I read "Why we get fat: And what to do about it" by Gary Taubes ( https://www.amazon.com/dp/B003WUYOQ6/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 ). Just understanding what was going on in my body and how certain foods affected me made me change my eating habits. Something he wrote really stuck with me: "You don't get fat because you overeat and/or have a sedentary lifestyle, you overeat and don't exercise because you're getting fatter." Basically once you start getting bigger due to fattening carbs (sugar, flour) you are no longer using energy efficiently and your body will want/need more, if you don't give it to your body it triggers a response to save energy (hence the common sedentary lifestyle associated with overweight), the vicious cycle. It's a bit technical but I really enjoyed reading it. I really recommend it, it might make you more aware of what you're eating and what it will do to you once you ingest it.
Hey girl, so there is a loooooooot of explanation for why this all is, but in a nutshell:
Our bodies need cholesterol to do a ton of shit in our bodies. It's a vital part of cellular membranes, helps with tissue healing, helps insulate neurons and shit, and also is the starting component of most sex hormones. We need so much, in fact, that our bodies MAKE cholesterol on our own. Over 70% of the cholesterol in our bodies is made by our bodies, with only 30% or less being absorbed by the food we eat. In fact, some studies have indicated that when we eat foods lower in cholesterol, our bodies start making more to make up for it.
So why do we think that cholesterol is bad for us? In essence, people started noticing that in heart disease and other issues of the circulatory system, these weird pussy plaques of cholesterol were building up in veins and arteries, leading to blockages. People thus assumed that this was the result of cholesterol depositing itself on the blood vessel walls, like fat down a drain.
This has been comprehensively proven to NOT be the case. What actually happens is that high blood pressure or other issues sometimes leads to small tears or damage in the blood vessel wall. Well, remember I said cholesterol is part of the tissue healing process? Thus, when blood vessels are damaged, cholesterol molecules are brought in to help heal the tear, like a bandaid. But if people are dealing with a lot of problems with inflammation in their body, the inflammation cycle starts running amok, preventing the tear from healing properly, which triggers more cholesterol to be brought in, which makes the inflammation worse, etc etc etc. The metaphor that is often used to describe this is that blaming cholesterol for heart disease is like blaming firemen for a building fire. Just because they are at the site of the disaster doesnt mean they are causing the disaster, and more and more research points to inflammation being the root cause of heart disease.
And what makes inflammation worse? High blood sugar, cause by too many easily-absorbed refined carbohydrates, which keto and paleo both strive to avoid.
A great book that summarizes all this research and how we came to have these incorrect health paradigms is Why We Get Fat, by Gary Taubes. It's an accessible read (basically a shorter version of the EXHAUSTIVELY researched Good Calories, Bad Calories) and I cannot recommend it enough to anyone interested in learning more about nutrition to improve their diet and health.
My credentials: I am a biology teacher, also with years of experience as a science writer for health/anatomy/physiology educational material, also I went paleo almost five years ago and lost 40 pounds and cured my depression.
Good for you, seriously. But they're triggers for the entire human race as they were designed to be so don't be too hard on yourself. We just have far too much of it because it's cheap and makes us hungrier customers. Furthermore the fact that it's addictive, fattening, and possibly lethal has been largely suppressed or overlooked until very recently.
http://www.forbes.com/sites/jacobsullum/2013/10/16/research-shows-cocaine-and-heroin-are-less-addictive-than-oreos/
http://www.motherjones.com/environment/2012/10/sugar-industry-lies-campaign
My friend's a surgeon who's speciality is obesity. So for what it's worth he say's the first 8 months of maintaing weight loss are crucial. After that your hormones have stabilized. So you can have a cheat meal or two per week and still maintain. And should sugar trigger your hunger as it's wont to do. Finding some fat (instead of more sugar) to calm your system down does the trick. And it's more easily stored for energy, not in fat cells. I reckon your probably a little fearful of food right now as are most after such a success - but I can't urge you enough that the surest solution to that anxiety is to educate yourself. I was anxious around food until I finally found some hard won clarity about nutrition. Gary Taubes "Why We Get Fat" is phenomenal, and just in general "Mastering Macros" Ie; They're are only three Fat/Protein/Carbs. Eat them in that order and you'll always be satisfied and nourished, and never have to worry about weight loss again. Eat in the opposite order and you will. You can certainly employ IIFYM but that can be tedious. A general avoidance of sugar, and embrace of fat, and adequate protein was the difference for me after many years of loss and gain, but utter ignorance about nutrition.
I just wish I'd know that before when I'd lost weight as a younger lad. It was easy but I had no idea why my efforts worked and I'd gain it all back. Now that I'm older I've worn out my welcome with metabolic damage.
So again, your progress is some 1% shit if I must say so myself. You should be very proud of your efforts. I'm guessing you weren't always heavier or never lost weight in this amount before? Because the rate at which you snapped back suggest you still have pretty healthy hormone levels and no long term metabolic damage. Just curious.
Also what are the rules you went by?
Yeah it is, you just need to go to your specific country's Amazon site. e.g .ca
Australian Version
Here is a .co.uk copy for anyone outside the US.
https://www.amazon.co.uk/gp/aw/d/B00RJMHE7Y/ref=aw_ss_kndl_dp/
It's an illustration of what I lost/gained :) New Atkins diet is basically no carbs Paleo style diet. Meat, Eggs, cream, nuts, cucumbers, salads, green peppers etc. And lot of coffee :D (it helps to burn down the fat)
http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275
Jesus! I just went and tried to buy a copy. $175 for the paperback!
https://www.amazon.com.au/Ketogenic-Diet-Complete-Dieter-Practitioner/dp/0967145600
Well, there's the whole change in brain function (which is why it's used to treat epilepsy), gut biome (improvements with symptoms of food allergies), the way your body adapts to using ketones instead of glucose (even endurance athletes no longer "bonk" once adapted), the regulation of blood sugar is far more even (no spikes, no hangry food cravings), and, oh yeah, it actually helps normalize hormones (one of the recommended treatments for infertile women with PCOS that are trying to conceive, or just regulate their cycles). CICO still matters, sometimes ketoers lose sight of that, but you're ignorant if you don't know that there are absolutely many other physiological changes that happen with nutritional ketosis.
If you have any interest in the science behind it, you can read ["The Art and Science of Low Carbohydrate Living"] (https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/) by Phinney and Volek. Or, you know, just continue to spread ignorance.
There are 0 health problems by eating a (properly planned) keto diet. Read this if you are seriously wanting to get into this:
http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
And not to preach, but if you're unsure about low carb in general, check this book out. I have the mobi, pm me if you want. Really well done book including explanations about why most low carb studies are flawed
SleepyMak,
I've just finished reading: http://www.amazon.com/gp/aw/d/0983490708?pc_redir=1408851598&amp;robot_redir=1
There's an interesting comment about half way through. Exercise for people who are overweight doesn't help with weight loss, studies have shown and leads to injury. The opposite has been drilled into us for years. It made me feel terrible for years.
I changed diets, lost 40lbs and as I lost weight due to diet started running. It's been great.
Maybe we do have it backwards?
I'm not a great writer and I have no need in trying to convince to do something that is against your believing or whatever. We were all told in recent years that getting fit is about keeping calorie deficit because it's what first law of thermodynamics suggest and it would be right when speaking about engine and power plants but our bodies were not made by humans and this law doesn't apply as well as when it comes to any power plant. (couldn't thing of anything better you can blame it on my field of studies)
http://www.suntimes.com/lifestyles/13464859-423/is-a-calorie-just-a-calorie.html
http://jama.jamanetwork.com/article.aspx?articleid=1199154
this are some articles (first is "interpretation" of second - second is a paper released after research).
Trust me I wasn't convinced at any of it in the first place because I knowledge of biology and chemistry was on high school level and I didn't really thought about how getting fat might work. But after reading http://www.amazon.co.uk/Why-We-Get-Fat-about/dp/0307272702/ref=sr_1_1?ie=UTF8&amp;qid=1341526534&amp;sr=8-1 it all actually had more sense that what I was thought to believe.
tl;dr: don't want to write a wall of text explaining why you're 100% correct - just read through links before judging anything
[Why We Get Fat] (http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702)
Brain damage, damaged vagus nerve, Prader Willi, the list goes on.
EDIT: While I'm in no way defending the uglies of fat logic, obesity is a lot more than "eat less and exercise more" as this subreddit likes to think. Biological forces are in charge of energy balance and once you fuck up that feedback loop strict willpower just won't cut it for weight loss.
EDIT 2: Keep downvoting me, but after you hit that arrow go and read this and this
>A healthy relationship with food
The only thing that worked for me, was, wait for it, keto. Before keto, I was a food mess. After keto, I still wonder why I used to feel that way.
For books, there are a ton of them. One of my favorites is https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?keywords=keto+taubs&qid=1565282576&s=gateway&sr=8-1
Definitely head over to /r/keto and if you want to dive more, read Why We Get Fat And What To Do About It.
Thanks to that, many friends, family members and myself reached our ideal weight. Give it a try :)
Edit: I'm not implying she didn't work that hard, just letting her know there are other approaches she might not be aware of.
Or you can read these books
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?keywords=gary+taubes&amp;qid=1567108022&amp;s=gateway&amp;sr=8-1
https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_2?keywords=gary+taubes&amp;qid=1567108022&amp;s=gateway&amp;sr=8-2
https://www.amazon.com/Case-Against-Sugar-Gary-Taubes/dp/0307946649/ref=sr_1_3?keywords=gary+taubes&amp;qid=1567108022&amp;s=gateway&amp;sr=8-3
All three explain The Big Fat Lie. Seeing as how you are all hung up on youtube being an invalid source. Tell me why all three books have chapters about how CICO are not the only story about weight loss? Get back to me when you read them.
See also
https://www.healthline.com/nutrition/debunking-the-calorie-myth
https://www.healthline.com/nutrition/calories-in-calories-out
https://medium.com/@drjasonfung/counting-calories-is-a-ridiculous-way-to-try-to-lose-weight-beae03cd1c46
https://rebootedbody.com/calories/
https://www.dietdoctor.com/first-law-thermodynamics-utterly-irrelevant
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC506782/
Gary Taubes would like to strongly disagree with you.
I didn't say it had nothing to do with eating in excess but little, CICO is imperfect. The body is not a machine and there are many cases that show CICO is imperfect. There are processes involved in eating and digestion that are unaccounted for in a traditional CICO tracking eating plan.
https://www.healthline.com/nutrition/debunking-the-calorie-myth
The main reason many are obese today is false information pushed by the large food conglomerates. There are many ways to lose weight, some are more effective than others. In most cases high carbohydrate diets increase inflammation, disrupt leptin and ghrelin levels, dis-regulate the gut microbiome and promote weight gain by making insulin ineffective. I point this out to say, many processed foods are full of carbohydrates (including an ungodly amount of sugar in nearly everything), carbohydrates (convert into sugars in the body) are addictive and the food companies know that.
Many people are overweight simply because they don't know how to eat better and they are addicted to sugary foods, we have been sold a lie when it comes to nutrition. I could go on and give more information regarding this but go read through the hundreds of studies I have labored over and you would probably come to the same conclusion. You can find a few of those studies discussed and linked in r/ketoscience but most of the research I did was independent of that source.
Decent START to research--references in the back of the book.
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
I have this one, but I can't say I use it all that often.
Couple of thoughts:
That's an extremely over-simplified view of things.
Studies are now showing that weight gain and loss is a function of a hormonal process, not strictly of "calories in/out", and specifically the process/relationship around blood sugar levels and insulin production.
This is a great book if your're interested.
I don't understand why people rely so heavily on something as short term as cutting calories alone.
900 calories of 'junk food' which is probably high in sugar, will cause an insulin spike, and subsequently you will store that food as fat. 900 calories of meat/veggies will not spike your insulin.
With body composition concerned, to an extent it doesn't matter how much you eat, what you eat is important. If you want to eat 1800 calories of twinkies a day go ahead, yes you'll lose weight, but it'll be more muscle than fat. No one likes a skinny fat.
EDIT: If any of you feel like an argument, read this first
Sorry for not providing any source. Here is the book where I learned: http://www.amazon.com/gp/aw/d/0307474259?pc_redir=1406358845&amp;robot_redir=1
Maybe you have heard about lowcarb diets. They kind of resume what I said and I believe is the healthiest diet
Actually, eating less in order to lose weight doesn't really work, and neither does exercise. I highly recommend the book Why we get fat and what to do about it by Gary Taubes
So many Americans are obese because so many Americans believe the myth that in order to lose weight, you have to increase activity and cut calories. Gary Taubes has exposed this lie and proven that it's the quality of the calories you eat and not the quantity that matters.
For the solution, see this lecture: http://video.google.com/videoplay?docid=4362041487661765149#
and this book: http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
I've found Gary Taubes' books on carbohydrate intake, and sugar's effect on our insulin mechanisms really fascinating and illuminating on the topic of diabetes.
Why We Get Fat: And What To Do About It on Amazon.
The Case Against Sugar on Amazon.
He's done a couple AMAs here on Reddit too.
(I know not everyone agrees with what he says, but I found it informative nonetheless. Just a perspective that happens to makes sense to me and jives with my general take on diet + nutrition.)
Please and I don't say this to be a dick read this book it opened my eyes and allowed me to loose a lot of weight it very clearly dispels the myths of a calorie is a calorie and sets you up for a better understanding of how the body works and how to be healthier
Read "Why We Get Fat". It's a detailed review of the science and addresses your question directly. http://www.amazon.com/gp/aw/d/0307474259/
How is this bro-science? Please explain.
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
I was under the assumption that eating additional carbs creates a higher insulin response which causes your body to store more fat, which increases your appetite and makes you eat more -- and if you eat more carbs, you get a higher insulin response, your body wants to store more fat, and appetite increases. By cutting carbs, you are minimizing your body's storage of fat in this way, as well as eating more satiating foods thereby increasing your total caloric intanke. Also, If you cut carbs low enough, you begin producing ketone bodies which aid in burning fat.
I don't understand how this constitutes bro-science.
So you want real evidence? You want to know more right? You just can't comprehend that changing your diet would benefit your skin, right? Well, here is your "real" evidence. This is a booklist that gave me insight on why there is a current diabetes health crisis in the world and what highly processed carbs can do to one's body. You asked for it, you shall receive:
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health-ebook/dp/B00571F26Y/ref=sr_1_1?ie=UTF8&amp;qid=1395103560&amp;sr=8-1&amp;keywords=wheat+belly
http://www.amazon.com/Grain-Brain-Surprising-Brains-Killers-ebook/dp/B00BAXFCPO/ref=sr_1_7?ie=UTF8&amp;qid=1395103560&amp;sr=8-7&amp;keywords=wheat+belly
http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?ie=UTF8&amp;qid=1395103576&amp;sr=8-1&amp;keywords=why+we+get+fat
http://www.amazon.com/Good-Calories-Bad-Gary-Taubes-ebook/dp/B000UZNSC2/ref=sr_1_3?ie=UTF8&amp;qid=1395103576&amp;sr=8-3&amp;keywords=why+we+get+fat