A Low- Carb Approach To Fat Loss. The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel.. Learn more about how it works, variations, etc. Popular among many who are trying to maintain blood sugar levels and lose body fat, the main premise of this diet is, 'eat fat to lose fat'. Week One Keto/Low Carb 7 Day Menu Plan and Progress Report! Join us on Keto and lose weight fast! Report your weight loss progress weekly in the comments! Warning: This is officially the hardest diet I have created and you will ever get access too. Read on to see if you’re up for the challenge to take on The World’s. Okay so we say don't eat those starchy carbohydrates. What is it that you can eat? The energy source we want our bodies to rely on is fat. Our diet is much higher in. Ok, so what is this LCHF then? This is true LCHF: Basics. The abbreviation stands for Low Carb High Fat and the very simple basics are to minimize the carbs in your. So How Does It Work? The idea of the ketone diet is to get your body into a process called Ketosis where you stop burning carbohydrates as fuel and instead turn to the burning of what are known as ketones. This will occur when you bring your carbohydrate levels to around 5. Many keto activists advise that number to be 3. A TKD is one where you will eat carbohydrates right before and right after your workouts. TKD Or CKDUsually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet). TKDA TKD is one where you will eat carbohydrates right before and right after your workouts.
This is the best bet for those who are involved in more intense activities and require some carbohydrates to fuel them and who are not as interested in doing carb loads and depletion workouts. CKDA CKD on the other hand is a diet where you will eat a minimum amount of carbohydrates per day (that 3. Normally right before the carb- up phase you will do a depletion workout where you try and get your muscles to completely eliminate their glycogen supply. Then when you do the 'carb- up' phase, you cut almost all the fat out of the diet so you are now just consuming protein and carbohydrates. Setting Up The Diet. To set the diet up, first you take your lean body weight and multiply it by one. This will be the total number of grams of protein you are required to eat per day. FREE sample 1200 calorie low carb diet menu written by a registered dietitian. Choose this sample meal plan or select from a list of other 1200 calorie per day diet. Struggling to lose weight on a low carb diet? An egg fast diet plan may help. Here’s 30 egg fast recipes to kick in ketosis quickly to initiate weight loss. Try to eat a moderately low carb plan without grains or lots of fruit and natural sugars? Here are some ways to get plenty of protein and non-starchy vegetables into. After you get this number, multiple it by 4 (how many calories are in one gram of protein) to get your total calories coming from protein. Now the rest of your daily requirement will come from fat calories. You don't really need to calculate carbohydrate grams specifically because by default you will likely reach your 3. To figure out how many fat grams specifically you want, you would take the total number of calories it takes to maintain your body weight (normally around 1. Subtract your protein calories from that number and then divide by 9 (number of calories per gram of fat). This should give you how many total fat grams you need to eat per day. Divide these numbers by however many meals you wish to eat per day to get the basic layout for your diet. Be sure to consume plenty of green leafy vegetables for antioxidant and vitamin protection and you are good to go. Weekend Carb Load. Now this brings us to the weekend carb load period and usually the 'fun' part for most individuals. You are now able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on are all good options here. Since you won't be eating very much fat at all, there is less likely of a chance that these carbohydrates will get turned into body fat as they will be going towards filling up your muscle glycogen stores once again. Most people will choose to begin their carb- up on Friday night and end it before bed on Saturday. This is usually most convenient as it's when you are off of work and can relax and enjoy the process. If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period. If you are worried about fat gain though, then you need the math. Try and aim to keep your protein the same at one gram per pound of body weight and then take in 1. Start taking these carbohydrates (usually the first bit in liquid form) right after your last workout on Friday night. This is when your body is primed and ready to uptake the carbohydrates and it will be most beneficial for you. During weekend carb loading, you are able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on. Note that you can have some fat here, since it will be hard to consume many of the foods you really want to eat without being allowed any (pizza for instance) but do your best to keep your fat grams around your body weight in kilograms (so if you weigh 8. On a second note, some individuals find they like to eat a little fruit along with protein before their final workout on Friday night as this will help restore their liver glycogen levels and give them the energy they need to push through that workout. Plus, by refilling the liver glycogen you will help put your body into a slightly more anabolic state so you don't see as much energy breakdown. Pros & Cons. Overall this seems to be a very good diet for most people as far as fat loss is concerned. Some do deal with negative side effects while in ketosis but most people will find that although it's really hard the first two weeks, after that period their body begins to adapt and it gets much easier. Furthermore, one of the biggest benefits of being in ketosis is appetite blunting therefore it can actually be an ideal program for someone on a diet. The only draw back you will see is for those who do have high activities or are involved in lots of sprinting type exercise. Although a few will find they feel fine, even have more energy on a high fat/moderate protein diet, most of the time carbohydrates are the best source of fuel for these activities. That isn't that big of a problem though, it just means that that person should instead look into doing a TKD instead of a CKD. Conclusion. In part two of this article, we'll go over how you should set up a TKD for those who want to keep their carbohydrate intake slightly higher on a daily basis so as to allow for more intense training levels. To sum up, for fat loss, this diet would rate 4 out of 5. For muscle gain though, it is slightly harder to put on muscle since usually a large amount of insulin is needed to put the body in an anabolic state, so it would be more along the lines of 2 out of 5 (TKD though could bump that higher). Welcome to Dr. Rosedale's Website. Through our many years of clinical experience and scientific study, we have discovered that, beyond a doubt, the most influential aspect of a person’s health lies in what they eat. As such, we have spent many years researching and refining our program to bring to you what we have determined is the most effective diet in slowing the aging process and enhancing cellular communication, thereby bringing you optimal health. In our program, we’ve found that the most effective diet is one quite different from the low fat and high “complex” carbohydrates suggested by most health care providers. We believe a diet of large quantities of carbohydrates and small amounts of essential fat is the root cause of many degenerative diseases affecting record numbers of Americans, and indeed people the world over. We do so in our patients every day. It works for us, and we are quite confident that it will work for you as well. When you’re hungry, eat, but be mindful of what you’re feeding your cells, as they are actually the ones doing the eating. Avoiding foods that will turn into sugar is a sure- fire way to improve the communication between your internal network of cells, where the root of all health begins. It is important to eat good- quality fats such as avocados, raw/dry- roasted nuts, olive oil, etc., along with non- starchy vegetables, such as salad greens, kale, cucumbers and broccoli. Eat adequate amounts of protein for your lean body size (NOT a high amount of protein—we’ll help you calculate how many grams of protein for your lean body size), and minimize your intake of starchy and sugary foods. Let's start with carbohydrates since most people are familiar with this concept. Why are we recommending a low starchy carbohydrate count? It is important to understand that both simple and “complex” carbohydrates can only turn into one thing in our bodies ! Heart disease, obesity and aging itself are directly affected, if not caused by the intake of excess sugar, whether its source is the best whole grain bread or a dish of your favorite ice cream. It provides quick heat, which dies out rapidly. Our goal is to show you how to eat so that your energy does not come from these “fast burn out” carbohydrates but from a slow burning, much more effective source. Don't worry about getting enough carbohydrates. They are everywhere, so avoiding them completely is impossible. That said, you don’t NEED any at all. Contrary to popular belief, there is no lower limit to the amount of sugar your body needs. This is not just our theory; it is proven scientific fact. Your body can only run on either sugar or fat. Eliminating sugar and eating fat is the quickest, easiest way to become a fat burner and thus, a healthier person. The most effort you have is avoiding starches, that is, those foods which, when broken down to a cellular level (which is what your cells do) become nothing but basic sugar. This means you'll be cutting back on many of the current diet staples such as pasta, rice, breads, potatoes (baked or fried), crackers etc. However, there is good news for your taste buds. You'll be surprised to learn what foods are healthy for you and how satisfying those foods can be. Let's discuss again those carbohydrates that turn to sugar. When your body receives sugar from your diet, its response is to produce a hormone called insulin. Most people, and even most doctors, still believe that the purpose of insulin is to simply lower blood sugar. This is a dangerous misconception! Although insulin does have the effect of lowering blood sugar, its purpose is to promote the storage of energy, which it does by turning blood sugar into fat! The insulin tells your body to turn it into fat. The equation looks like this: Carbohydrate (starchy) > Sugar > Insulin > Fat Storage A perfect example of this is illustrated in the meat industry. When you “fatten up” animals for slaughter you feed them grains. This recommended “low fat and high carbohydrate” diet has caused an increase in obesity in the U. S. This is also why the diets currently recommended by the American Diabetic Association and the American Heart Association will actually promote rather than reverse heart disease, diabetes, obesity, etc. The yo- yo effect of carbohydrate on our metabolisms also primes us up for hypoglycemia (low blood sugar) and food cravings, keeping people on a nonstop blood sugar (and therefore, insulin) roller coaster. Okay so we say don't eat those starchy carbohydrates. What is it that you can eat? The energy source we want our bodies to rely on is fat. Our diet is much higher in fat than most diets prescribed today. Unfortunately, many people have a media . This fear is misguided because society currently lumps fat into one dangerous category without looking at fats for their individual properties. While we are working on spreading the word, it is not yet common knowledge that certain fats in the right amount are good for you. The fat we recommend you eat differs qualitatively from the usual fare of vegetable oils. Those foods usually contain damaging fats. Remember that fat has always been and always will be essential for life. We need fat to nourish our immune system, nervous system, hormonal system, for skin integrity, to control inflammatory processes and don't forget, to burn for energy. Some examples of “good” fats include: raw nuts such as almonds, walnuts, pecans, pine and macadamia, olives and olive oil and especially coconut oil and ghee. Fish, cod liver, and flax oil are great to supplement with but should not be used in cooked foods. Protein is broken down by digestion into amino acids, which provide the building blocks for structure and repair in the body. It can be used for energy if we are starving, as we often do on low calorie diets, but this process is very inefficient and generates toxic by- products. This is the only thing we ask you to count in our program. It is necessary to understand this is not a high protein diet, but actually an adequate protein, higher quality fat diet. Your body needs some protein to survive, but not so much that it views it as a liability and tries to burn it off as sugar. This is a very unhealthy way to live and can be easily avoided by keeping a within normal range of protein intake. The easiest way to calculate your daily protein requirement is to take your ideal weight in kilograms (that is, what you would like to weigh if you could weigh anything) and have roughly one gram of protein per kilogram, minus 1. For example, if you were a woman who is 5. Thus, your protein intake per day should be somewhere around the 5. If you have an especially active lifestyle, you can add 5- 1. An egg is roughly 6- 8g of protein and a piece of meat the size of a deck of cards is around 1. Remember this is 1. This doesn’t have to be exact, but it’s a good ballpark figure to keep in mind when you’re eating. Males will have a little more, if you are pregnant you would add about 5 grams as well. So smile, feel good about taking this positive step, and get started. AVOID SUGAR AND STARCH To jump start the fat burning process, during the first 3 weeks on the meal plan, eat as little non fiber starch or sugar as possible. Vegetables are not mandatory, but they add a little nutrient value, most contain only a little sugar, and they add a greater selection to your diet. Limit your fruit intake. Contrary to popular opinion, it is best not to have any if you can, as the detriment of the sugar (especially fructose) will outweigh the possible benefit of the micronutrients they contain. A small amount (1/4 cup maximum few times a week) of berries, preferably blueberries would be fine. Again this is not necessary but only if you feel the need, there is no nutrient necessity. EAT THE RIGHT AMOUNT OF PROTEIN FOR YOURemember, this is a high fat diet, not a high protein diet. DON’T BE AFRAID OF FAT- -BUT EAT GOOD FAT This is a high fat diet, so if you are hungry, you may eat fat! LIMIT SATURATED FAT FOR THE FIRST THREE WEEKS When you want to lose weight, what you really want to lose is largely saturated fat. Most saturated fats are harder to burn, and you will need to get a little fat- burning practice under your belt first. So limit it, at least for the first three weeks you are on the meal plan. Pass on the grain fed beef, pork, lamb and most dairy products and eat primarily fish, nuts, poultry, vegetables and no fat cheese. After the first three weeks on the meal plan, you can eat foods that are higher in saturated fat (such as beef, lamb and pork) although those wishing to continue losing weight should not eat these excessively. EAT WHEN YOU ARE HUNGRY I don't want you to walk around hungry. When you are hungry, eat good fats, protein (if you have not exceeded your protein limit) and fiber (like vegetables.) Good snacks include raw or dry roasted nuts, nut butters, guacamole, and vegetables and dip. You should not be hungry on this diet, I mean it! If you are hungry, have a handful of nuts or a healthy snack. If you have trouble feeling full without eating a lot of starch, fill up on vegetables. Your cravings for sweets and starches, which are similar to an addiction, should subside within three weeks. DRINK LOTS OF WATER Stick to water, seltzer, or flavored water (tea and herbal teas.) No soda of any type, even diet soda, and no juice. DON’T EAT A LOT AT ONE TIME. When you are hungry eat a small meal or snack rather. It's far better for your metabolism to eat several small meals or snacks throughout the day than three large meals. Eat when you are hungry only, and not just because it is a certain time, and don't overeat to feel full. EAT SLOWLY If you bolt down your food, your brain will not have the chance to know that you are no longer hungry, and you will keep eating. If you eat slowly, your brain will get the message that you are filling up, and you will know when it's time to stop eating.
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