this is what works for me and im not saying it will work for everyone.
also id like to point out that I dont reccomend keto unless your in a bad situation or recquire really fast fat loss. its farely extreme...id rather just cut calories if i could
Attention all extreme dieters. You will lose a lot on this diet...but id advocate doing it slow...as the quicker you lose the quicker your body will try to get back into homeostasis and gain the fat back ...well i know my body does everything it can to stay at the same weightr...im trying to use this to my advantage every way i can
The Good
Going Well after 7 weeks- Dropped 2 pant sizes
Hovering around the same weight and getting stronger so losing fat and putting on muscle. ( not impossible...infact we do this naturally even when we arnt working out) ...body podded it = more muscle less fat.
Extra strong on carb reload - this is from personal experimentation -i rep harder on this day then when i took a week off. ive ready the literature..just my experience
Less sleep needed and better coordination as brain works better during ketosis (harvard medical school and johns hopkins study if you dont agree..hell i didnt beleive it till i googled it...this was my experience...i thought i should be slower and thought maybe i was ingesting too many carbs)
All the bad is more pronounced in the first 4 days after carb reload. I normally get in 'the zone' on the thursday. Then everything is gravy. If the stips are any sign,...i hit keto by tuesday night..but i dont feel good till thursday. besides that im not holding any water and i feel great too.
The Bad
Low seratonin on low carb. Supplementing with 5HT (tryptophan amino) - presented after the 6 week mark, im fine as long as i get my vitamins only need tryptophan on days i dont eat that well and dont get vitamins these are the days i start feeling emotionally f'd
Skin - too much protein = not so good skin...pimples..this is my experience and how my body reacts
if I wrote a story about the whole thing, one of the chapters would be called 'backed up' the other would be called 'my colon hates me' i been havin fiber and veggies...still
on my carb days i dont feel like eating carbs any more..when i do eat a hamburger or something my pulse rises to 85 for a while = please someone tell me why ...massive insulin spiek ?
no energy and going through hypoglycemia (around 10 hours maybe less but this is when the body shifts into ketosis or pre-ketosis as lyle mcdonald / taubes puts it) - need to go through this to release water and glycogen out of the liver and muscles. every week isnt that fun, but its barable
Low carb = low vitamin uptake...so im on so many pills i feel like I have a disease, they include 5HT, Multivitamin, Zinc tablet, Vitamin D, etc etc...you can get away with just a good multi ... but hey i want the extra edge
Lowered ATP on non carb days - 0 glycogen
terrible breathe (brush 17 times per day....well not literally but yeah...and wash those gums trooo!)
Lowered protein synthesis during ketosis (as protein is your fastest burning source of fuel besdes the fat you ingest and the fat from your adipose sites)
when you get tired you become a zombie ...i havnt eaten any brains yet...maybe some bread with brain topping and tomato sauce..and icecream
This is my protocol (I shift between one week and 2 weeks, one week cycle has a full day fast 6pm night before to 6pm the next night...helps get me into gear I think..)
I reccomend making small changes to your diet to get yourself onto this protocol.. Id say from my experience 4 weeks is the induction perdiod..you could start it straight away and finish it up straight away .. iim just saying based on my findings its better if you ease in and ease out...try changing your breakfast first...then lunch ...then dinner...then add a meal etc/. worked for me bettwe this way
took me around 4 weeks before my body responded to this..but when it did boomshakalaka
1 – high calorie (high fat . high protein low carb)
2– high calorie (high fat . high protein <30g carb)
3– high calorie (high fat . high protein <30g carb)
4– high calorie (high fat . high protein <30g carb)
5 – Half day fast (high fat . high protein <30g carb
6 – low fat high protein <30g carb
7– Half day fast (high fat . high protein <30g carb
8– low fat high protein <30g carb
9– low fat high protein <30g carb
0 – Liquid only casein, protein drinks, almonds
11– Liquid only casein, protein drinks, almonds
12 – Liquid only casein, protein drinks, almonds
13 – mid way start carb up -- have some chocolate
Explanation of Keto
OK i know u all know this but...
ketosis is a metabolic condition, where you burn fat for fuel rather than carbs (carb burn is what most modern humans have been in since birth).
a calorie is literally the amount of heat it takes to raise a body of water by a degree. fat burns hotter in a sense. we need to eat fat to enter ketosis and stay there.
To lose weight a variation of the first law of thermodynamics must be true for the given situation. This is not a method...think of it as a proof for whatever your doing. It states
A NEGATIVE CHANGE IN ENERGY = HEAT ADDED TO THE SYSTEM < WORK DONE BY THE SYSTEM
ketosis is not a marker for fat loss as you could easily be getting all the fat you need from the diet. just like anything you need to be in a deficit somehow to lose fat as with the above. ketones just help you mobilise the fat a heck of a lot easier.
lipolysis or beta oxidation or fat loss is a lot harder when not in ketosis because your body is hanging onto that fat for a rainy day when it might need it and its not going to give up its hard earned savings very easily...and its getting enought energy from carbs
so both of those facts should have you eating fat. its what its all about
to lose fat while in ketosis it all has to do with where your body gets the fatty acid from. if you are already in ketosis and you are not getting enough fat from the diet..then your body will turn to the fat stored in your body. you gotta add stimulous which contantly puts you in an increased metabolic state without crashing your metabolism.
rem fat energy crazy hot so if you eat extra fat forget about losing weight, unless ur burning it off
Now you ask why dont you just eat really low calories? Because if you do that your metabolism will crash and you will feel like dog shit and you wont lose any weight.
Also theres a hormone in your body called leptin. Its what tells your brain you dont need to store any more body fat. levels of this hormone go down after some time in ketosis. which is why you need to refeed carbs..to get it back up. we wouldnt need to do this but unfortunately we have been carb burners since we were babies.
the water loss, they call this induction flu, doesnt happen to everyone. depends on lotsa stuff. when you lose glycogen. when it is all release you lose 2/3 of water weight as well. but not all pepople lose weight , some just piss a lot.
u only store around 270grams of glycogen...but if glucose is premium unleaded..glycogen is jet fuel..takes time for the body to make it, used primarily for stabilising blood sugar and for fight or flight response. i dont know why water comes out when its used up...but it does
also id like to point out that I dont reccomend keto unless your in a bad situation or recquire really fast fat loss. its farely extreme...id rather just cut calories if i could
Attention all extreme dieters. You will lose a lot on this diet...but id advocate doing it slow...as the quicker you lose the quicker your body will try to get back into homeostasis and gain the fat back ...well i know my body does everything it can to stay at the same weightr...im trying to use this to my advantage every way i can
The Good
Going Well after 7 weeks- Dropped 2 pant sizes
Hovering around the same weight and getting stronger so losing fat and putting on muscle. ( not impossible...infact we do this naturally even when we arnt working out) ...body podded it = more muscle less fat.
Extra strong on carb reload - this is from personal experimentation -i rep harder on this day then when i took a week off. ive ready the literature..just my experience
Less sleep needed and better coordination as brain works better during ketosis (harvard medical school and johns hopkins study if you dont agree..hell i didnt beleive it till i googled it...this was my experience...i thought i should be slower and thought maybe i was ingesting too many carbs)
All the bad is more pronounced in the first 4 days after carb reload. I normally get in 'the zone' on the thursday. Then everything is gravy. If the stips are any sign,...i hit keto by tuesday night..but i dont feel good till thursday. besides that im not holding any water and i feel great too.
The Bad
Low seratonin on low carb. Supplementing with 5HT (tryptophan amino) - presented after the 6 week mark, im fine as long as i get my vitamins only need tryptophan on days i dont eat that well and dont get vitamins these are the days i start feeling emotionally f'd
Skin - too much protein = not so good skin...pimples..this is my experience and how my body reacts
if I wrote a story about the whole thing, one of the chapters would be called 'backed up' the other would be called 'my colon hates me' i been havin fiber and veggies...still
on my carb days i dont feel like eating carbs any more..when i do eat a hamburger or something my pulse rises to 85 for a while = please someone tell me why ...massive insulin spiek ?
no energy and going through hypoglycemia (around 10 hours maybe less but this is when the body shifts into ketosis or pre-ketosis as lyle mcdonald / taubes puts it) - need to go through this to release water and glycogen out of the liver and muscles. every week isnt that fun, but its barable
Low carb = low vitamin uptake...so im on so many pills i feel like I have a disease, they include 5HT, Multivitamin, Zinc tablet, Vitamin D, etc etc...you can get away with just a good multi ... but hey i want the extra edge
Lowered ATP on non carb days - 0 glycogen
terrible breathe (brush 17 times per day....well not literally but yeah...and wash those gums trooo!)
Lowered protein synthesis during ketosis (as protein is your fastest burning source of fuel besdes the fat you ingest and the fat from your adipose sites)
when you get tired you become a zombie ...i havnt eaten any brains yet...maybe some bread with brain topping and tomato sauce..and icecream
This is my protocol (I shift between one week and 2 weeks, one week cycle has a full day fast 6pm night before to 6pm the next night...helps get me into gear I think..)
I reccomend making small changes to your diet to get yourself onto this protocol.. Id say from my experience 4 weeks is the induction perdiod..you could start it straight away and finish it up straight away .. iim just saying based on my findings its better if you ease in and ease out...try changing your breakfast first...then lunch ...then dinner...then add a meal etc/. worked for me bettwe this way
took me around 4 weeks before my body responded to this..but when it did boomshakalaka
1 – high calorie (high fat . high protein low carb)
2– high calorie (high fat . high protein <30g carb)
3– high calorie (high fat . high protein <30g carb)
4– high calorie (high fat . high protein <30g carb)
5 – Half day fast (high fat . high protein <30g carb
6 – low fat high protein <30g carb
7– Half day fast (high fat . high protein <30g carb
8– low fat high protein <30g carb
9– low fat high protein <30g carb
0 – Liquid only casein, protein drinks, almonds
11– Liquid only casein, protein drinks, almonds
12 – Liquid only casein, protein drinks, almonds
13 – mid way start carb up -- have some chocolate
Explanation of Keto
OK i know u all know this but...
ketosis is a metabolic condition, where you burn fat for fuel rather than carbs (carb burn is what most modern humans have been in since birth).
a calorie is literally the amount of heat it takes to raise a body of water by a degree. fat burns hotter in a sense. we need to eat fat to enter ketosis and stay there.
To lose weight a variation of the first law of thermodynamics must be true for the given situation. This is not a method...think of it as a proof for whatever your doing. It states
A NEGATIVE CHANGE IN ENERGY = HEAT ADDED TO THE SYSTEM < WORK DONE BY THE SYSTEM
ketosis is not a marker for fat loss as you could easily be getting all the fat you need from the diet. just like anything you need to be in a deficit somehow to lose fat as with the above. ketones just help you mobilise the fat a heck of a lot easier.
lipolysis or beta oxidation or fat loss is a lot harder when not in ketosis because your body is hanging onto that fat for a rainy day when it might need it and its not going to give up its hard earned savings very easily...and its getting enought energy from carbs
so both of those facts should have you eating fat. its what its all about
to lose fat while in ketosis it all has to do with where your body gets the fatty acid from. if you are already in ketosis and you are not getting enough fat from the diet..then your body will turn to the fat stored in your body. you gotta add stimulous which contantly puts you in an increased metabolic state without crashing your metabolism.
rem fat energy crazy hot so if you eat extra fat forget about losing weight, unless ur burning it off
Now you ask why dont you just eat really low calories? Because if you do that your metabolism will crash and you will feel like dog shit and you wont lose any weight.
Also theres a hormone in your body called leptin. Its what tells your brain you dont need to store any more body fat. levels of this hormone go down after some time in ketosis. which is why you need to refeed carbs..to get it back up. we wouldnt need to do this but unfortunately we have been carb burners since we were babies.
the water loss, they call this induction flu, doesnt happen to everyone. depends on lotsa stuff. when you lose glycogen. when it is all release you lose 2/3 of water weight as well. but not all pepople lose weight , some just piss a lot.
u only store around 270grams of glycogen...but if glucose is premium unleaded..glycogen is jet fuel..takes time for the body to make it, used primarily for stabilising blood sugar and for fight or flight response. i dont know why water comes out when its used up...but it does
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