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The Basic Ketogenic Diet - mmmm. Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. Disclaimer: В I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing.
Low carb foods are products that are low in carbohydrate content and high in protein, healthy fats, fiber, and essential nutrients. They are satisfying, nutritionally dense, and healthy and help dieters to lose extra weight. Pass the time waiting in line with these funny customer service jokes.
After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. В According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet.
Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport physiology experts like Tim Noakes have come around to this way of thinking and Tim in particular has said that everything he wrote about “Carboloading” in Lore of Running is wrong. Lore of Running is considered the running physiology bible by many and contains much more than nutrition advice)I’ve decided to put together a “Basic Ketogenic Diet” for my own reference and because the Ketogenic diets out there are either targeted at extreme bodybuilders (and usually cycle in carbs) or are peppered with pseudoscience and superstition.
If you find anything technically wrong in this article please correct me as loudly as you’d like in the comments and please cite your source. First a summary of the science behind the Ketogenic Diet. Keep in mind I’m summarizing hundreds of pages of explanation and supporting data into a few paragraphs: When you eat carbs your blood glucose level is raised and your pancreas secretes insulin. This insulin puts your muscle and fat cells into “storage mode”. Your fat cells store away the glucose as triglycerides. Insulin also prevents your fat cells from breaking down those triglycerides back into fatty acids and releasing them into your blood stream for use as energy.
This is important: Insulin both causes fat absorption and prevents fat from being used as energy. If you were to eat sugary snacks throughout the day you are keeping your insulin level high which constantly keeps your fat cells in a state of absorption and prevents the release of fat and its use as energy. Eating fat and protein does very little to raise your insulin level. So the bottom line here is, if you want your body to burn fat – meaning if you want your fat cells to break down triglycerides into fatty acids, release them into your blood stream and actually use them as energy – you need to keep your insulin level as low and absolutely avoid spikes in insulin. A note on calories: Counting calories or increasing exercise output, according to the research of Taubes and many others, is a bad way to try to lose weight because what usually happens is instead of your body burning fat to make up for the deficit in calories, it simply decreases the amount of energy it expends. So you end up lethargic and still fat.
There is a lot more to this, but the science above is the rationale behind all Low GI, Low Carb and Ketogenic diets. It is why you lose weight on these diets while consuming the same number of calories. Low Carb and Low GI diets work because they cut out carbs that cause spikes in insulin, which you now know will cause fat absorption and prevent fat burn. The Ketogenic diet takes this one step further. It keeps your insulin level low which puts your body into fat- release- fat- burn mode, but also significantly increases the fat content in your diet and teaches your body to use fat as energy.
Your body (your liver in particular) will enter a state of Ketosis and will break down fat into fatty acids and ketone bodies which will be used as energy. During the diet you can measure how much fat your body is burning by monitoring your output of. В acetoacetate. В using Ketostix. When you enter a Ketogenic state, you will see a Ketone output of 5 to 2. L (According to “Why we get fat” by Taubes and my experience).
The Ketostix I have also measure blood glucose which is useful to test for Ketoacidosis which you are not at risk for unless you are diabetic. Note that Ketostix are used by diabetics to test whether they are entering a state known as Diabetic Ketoacidosis which is very dangerous. In this case they will see very high ketone levels accompanied by blood sugar levels of greater than 2. L. You should be seeing blood sugar levels of zero (according to your Ketostix) during your diet. Please note that the diet outlined below is not the “Cyclical Ketogenic Diet” used by bodybuilders. It is a basic Ketogenic diet which I’ve found to be the most effective fat burning diet available. I’ve modified this diet from the classic Ketogenic diet used to treat epilepsy which recommends a 4 to 1 ratio of protein to fat.
I’ve found that I can reach a state of Ketosis with a 1 to 1 ratio of fat to protein provided I keep the carbs very low. Without further ado, the basic Ketogenic diet: What you’ll need. The Diet. Note, you can eat as much of the foods below as you like, but I’ve found that I quickly feel full eating this diet. Don’t overeat and more importantly, don’t under- eat and make sure you’re getting the calories you need to function. This is NOT about cutting calories, it’s about releasing fat reserves and teaching your body to burn them. Drink lots of water during the diet (but don’t go crazy). I find this helps increase my metal clarity and energy.
Taubes and others recommend not starting an exercise program at the beginning of this diet because during the. В acclimatization. В period you will not have enough energy and it usually results in people quitting the diet. During the diet, measure your rate of fat burn by measuring your acetoacetate output with your Ketostix. Do this every time you visit the loo. You should see 5 to 2.
L, and I’ve noticed it’s particularly high after a very fatty meal. Blood glucose (if your ketostix show this on a separate color tab) should be zero at all times. If it is not zero and above 2. L you may want to consult your doctor. One of the most effective tricks during a diet is routine.
Eat the same meals over and over or plan your meals ahead for the whole week. I’ve found it effective to pre- make dishes on Sunday and have them ready for the week. That makes it incredibly easy to stick to the diet because I avoid thinking which means I avoid creativity and creativity requires decision making which leads to hard choices. Just avoid the hard choices and have it all planned and some of it ready to grab and go. The Leafy Green Salad recipe: This is a recipe for a basic very low carb salad with lots of flavor. It’s great to add to any high- protein, high- fat meal.
Spinach, lettuce and/or mustard greens. Red peppers. Tomatoes. Optional raw onions. Optional green beans raw. Balsamic vinegar and olive oil dressing with salt and pepper.
Use lemon and lime very sparingly if you add it. The vinegar actually reduces the glycemic index of this salad (and other foods).
Below I have outlined three days with a total of 9 meals that you can mix and match as you like. At the end I include a list of Ketogenic- safe ingredients you can add or subtract as you like. Remember the key is to have a high fat, high- protein and no- carb or very low carb diet. That means absolutely no sugar. Day 1. Breakfast: 2 eggs done any way with yolks.
Sausage containing no carbs or sugar. Bacon. Lunch: Chicken with as much skin and oily gooey bits as possible. Steamed spinach or broccoli. Supper: Steak with cheese.
Fried mushrooms. Leafy green salad. Before bed 1 glass of wine with a slice of cheese. Day 2. Breakfast: 2 egg omlette with friend mushrooms, cheese and chopped parsley. Lunch: A whole duck breast if you can get it or chicken again with as much fatty skin as possible. Leafy green salad. Supper: Hamburger made with high fat mince without the bun.
The mince can contain the usual paprika, chopped onions and garlic if you like, but absolutely no syrup or sugar. Add Cheese, tomatoes, lettuce and any other leafy low- carb greens you like. Before bed 1 glass of wine with a slice of cheese. Day 3. 2 eggs done any way with bacon and usual no- carb sausage. Steak with cheese. Leafy green salad. Salmon (or other fish) fried and served with Bok Choy and your leafy green salad.
You can mix and match the meals above and get a good Ketogenic burn going where you will notice rapid weight loss. Eat as much as you want ingredient ideas: Beef,Steak,Hamburger,Prime Rib,Filet Mignon,Roast Beef,Chicken,Duck (awesome if you can get it because it is very high fat),Any Fish, Tuna, Salmon, Trout, Halibut,Lamb,Pork,Bacon,Ham,Eggs,Shrimp,Crab,Lobster,Butter,Oils (Olive Oil, Flaxseed oil, etc.),Salt, Pepper, Soy Sauce,Spinach,Lettuce,Mustard Greens,Celery,Cheeses,Oysters,Abalone.
Add for variety but in moderation: Read the ingredients (if applicable) and make darn sure they contain no sugar: Avocadoes. Mustard (with no sugar or carbs),Tea no sugar with milk.