My six week ketogenic diet experiment
This blog is not meant in any way as medical advice. Please consult a medical profession before commencing any new eating regime.
moncler bambino outlet What would you say if I told you there’s a diet where you can eat all the food you normally deny yourself, stop counting tedious calories, shift some weight, gain extra muscle and get an energy boost too? If you’re anything like me you’d be asking ‘where do I sign up?’! So when I heard about the ketogenic diet from a colleague I was immediately intrigued. This simply sounded too good to be true. Could I really eat fat and get lean? Enjoy peanut butter treats and squeeze into my skinny jeans? Never one to shy away from a challenge, I decided to see for myself, and so my six week experiment with the ketogenic diet began. moncler bambino outlet
So what actually is a ketogenic, or ‘keto’, moncler outlet online shop eating plan? In its most simple form, this is an extremely low carb, high fat diet. By lowering your carb intake your body is pushed into a metabolic state known as ketosis (key tow sis), where your body switches from burning carbs as its primary energy source to burning fat. To be more precise, it uses ketone bodies or ketones https://www.moncleroutlet-i.org from the breakdown of fatty acids in the liver. Hence the name, ketosis. Now fatty fuel can come from a meal you’ve just eaten or from the stores of fat on your body (aka, the evil muffin top). While it may sound a little questionable, ketosis is actually an entirely natural metabolic process that the body initiates to help us survive when our food intake is low. Typically our body runs on glucose derived from the breakdown of carbs this is because moncler donna glucose is the easiest molecule for the body to convert and use as energy, so it will be chosen over any other energy source. But when your body doesn’t have enough carbs for piumini moncler outlet your energy needs it will switch to ketosis to keep you pepped. The ketogenic diet is basically tricking your body into thinking your food intake is low, while actually allowing you to eat your fill.
piumini moncler saldi So what do you eat on a ketogenic diet? piumini moncler saldi
moncler outlet online uomo First and foremost, the term ‘diet’ is a bit of a misnomer to me with its connotations of limits or restriction as this eating plan allowed me to tuck into all sorts of healthy foods including good fats such as coconut cream, avocado and (my personal kryptonite) all natural peanut butter, as well as energy giving eggs and a range of green veggies. moncler outlet online uomo
The first step however, moncler bambino saldi is brutal. There’s no way round this. To get into ketosis all major carb sources in your diet have to be eliminated, so it’s goodbye to bread, pasta, sugary treats and fruit, but hello to high quality fats. The more restrictive you can be with your carbs at this stage, the quicker your body will enter the ketosis. Between 20 30 grams of carbs is recommended (roughly 2 slices of bread or 3 large carrots) so as tough as this was (and believe me, it was) I lowered my intake to the moncler saldi guideline amounts. The second challenge was to work out what I could actually eat as I had no intention of putting butter into my coffee (a keto technique). A wealth of meal ideas are available online, piumini moncler and after a few weeks sticking to these I began to outlet moncler tweak and devise my own (a couple are below).
moncler donna The food on the keto plan is, in one word, yummy. A big moncler saldi uomo change from my usual low fat fare, and once I got over my initial fruit withdrawals, I genuinely began to enjoy it. The trick came less in changing what I ate, but changing my mindset. For this experiment to work I had to switch both my metabolism and my ingrained moncler outlet trebaseleghe attitude towards fat. I’m a subscriber to the ‘fat makes you fat’ and ‘calories in: calories out’ dogma, so the notion that I should be shoving extra fatty kilojoules in to shift kilograms seemed piumini moncler saldi crazy at first. With every cheese plate eaten that little demon on my shoulder sang ‘you shouldn’t be eating this!’ but like every good scientist I shrugged off the irrational and threw myself wholeheartedly into the experiment. moncler donna
piumini moncler scontatissimi First few days were uneventful but on day 5 I was struck down with the “keto flu” a bout of lethargy and flu like symptoms a common side effect of entering ketosis. Then I got brain fog, you know that hazy state where you walk into a room and can’t remember why you were going in there? But the most notable side affect was an incident of what I believe to be reactive hypoglycemia. After hitting the gym for a normal workout my hands began to shake and my heart felt like it was banging on the wall of my chest. I was then overcome with waves of severe nausea. Apparently reactive hypoglycemia happens when your body is in the process of transitioning from burning carbs to burning fat. Your pancreas hasn’t quite cottoned on to your new diet and continues secreting insulin for your old higher level of carb consumption. Eventually more insulin gets secreted than is needed and a blood sugar crash results. Your body then snaps into action to get you moncler outlet online uomo some sugar and fast! Adrenalin is released to tell the liver to break down some protein into glucose causing the symptoms. Did I say the first step was brutal? piumini moncler scontatissimi
Once you transition it is smooth sailing. Energy levels begin to rise and the keto flu is but a distant memory. I’m not going to lie, the keto plan takes a lot of prepping, planning and maths, so for the newby it is actually quite labour intensive. With all the food weighing and rigorous carb counting I approached my first ketosis test with both excitement and trepidation. Had it worked? Was I a fat burning machine? A quick trip to the pharmacy to buy some ketosis test strips followed (the strips measure the ketones in your urine), followed by a bathroom pit stop and voila success! My reading was 4 mmol/L a very high moncler saldi outlet level indeed. With levels of 1.5 3 mmol/L the recommended level for weight loss. Excitedly I jumped on the scalesonly to be deflated, my weight had stayed eerily stable at 65.8kg but why?
moncler outlet online shop Further research revealed I had made a few rookie mistakes. Firstly, eating too much protein. Protein is converted to energy before fat. On this diet you should get 70% of calories from fat, about 20% from protein, and under 10% from carbs. I was only counting carbs and alas my protein and fat intakes were nearly equal. To help me stay on top of the tricky calculations and keep track of my food I devised a spread sheet. moncler outlet online shop
piumini moncler outlet Secondly, and sadly, some people do in fact need to count calories on this diet and I’m one of them. When I added it up I was eating a whopping 2500 3000 calories a day. That is double the 1500 calories I would usually consume. Yikes! (they did say put butter on everything!). Most people would be satiated on a much lower calorie intake but I’m one of the rare few that isn’t. piumini moncler outlet
piumini moncler So, what happens when you overeat on at ketogenic diet? Well, as my results will show, not very much. moncler bambino outlet Overall I gained a mere 500gms but when you break it down I lost 3.5 kg of fat because I gained 4kg of muscle (yay!). I was actually shocked that I hadn’t piled on the pounds. I definitely feel stronger and I have bulked up especially in my arms and shoulders places I’d always found it hard to build muscle previously. Compliments have been pouring in as people comment on how “buff” or “fit” I’m looking. A welcome side effect for a change! piumini moncler
moncler outlet trebaseleghe So with the experiment drawing to a close and obvious positive changes to my outward appearance I began to wonder what might be happening on the inside. So I headed to my GP for a check up. Tests revealed my overall cholesterol level increased from 4.8 mmol/L to 5.7 mmol/L. Which is still in the healthy range. While an increase in cholesterol sounds negative it may not be. The majority of the increase was in my HDL (the “good” cholesterol) which went from 2.0 mmol/L to 2.7 mmol/L. My doctor seemed very happy with my 2.7 HDL result, and if she is happy I’m happy. My LDL (the “bad” cholesterol) also increased but only slightly from 2.5 mmol/L to 2.7 mmol/L. My liver and kidney were both healthy and functioning in normal ranges. moncler outlet trebaseleghe
moncler saldi It has taken me the full six weeks to really settle into low carb living. But now that I’ve got the hang of it I’m hooked. My next challenge is to lower my calories to somewhere near what they were before I went keto. I’m keen to see what changes this will bring about in my body. Stay tuned for part 2meanwhile please pass the peanut butter. moncler saldi
moncler outlet Comment: Dr Stephen Phinny made the following comment with regards to shaking and after the gym “tremors and tachycardia (very rapid heartbeat) are the classic symptoms of inadequate sodium/salt in someone who is not yet keto adapted. Ironically, my early research demonstrated that it takes at least 3 weeks for the body to adapt to using mostly fat during exercise, and that regular intake of a modicum of salt is a vital part of this adaptation process” moncler bambino outlet moncler outlet
moncler outlet serravalle Kim 24 Oct 2016 12:28:40am moncler outlet serravalle
piumini moncler uomo Keto diet for 4 full weeks now, no cheating, and have lost about 7 lbs. It’s easy to be curious as to how these other people are losing 15, 20 pounds in the same amount of time. maybe I didn’t have as much water weight to lose? I’ve been tracking everything and I think I’m doing good on my macros but may be eating too much cheese (up to 3 4 oz some days). Either way, my crazy sugar addiction is under control for the first time in my life as I’ve completely cut it out, piumini moncler uomo and I owe it to myself to give this a year. Currently 230, 5’6″ and would like to lose 80 lbs this year. I’m wondering about my cortisol levels and whether I should be doing heavy weight lifting/HIIT or focus more on low impact to make sure I don’t overstress my body to prevent me from losing. I’m 30, high pressure job, moncler outlet serravalle anxiety/PTSD so I want to take care of my adrenal glands. piumini moncler uomo
moncler saldi outlet Bob 16 Sep 2016 8:35:52pm moncler saldi outlet
moncler uomo Yes Zach your dead right. Unfortunately over the last 50 years developments in grain technology has changed the way grains are now grown. What was grown in Bible days per acre was by far a lesser yield; today wheat per acre far outstrips what the yield use to be! So what does this mean? Well a piece of bread in Bible times would take you a lot longer to eat and digest. Unfortunately today even full grain bread is nothing more than simple carbs’ that is quickly turned into sugar and makes you feel moncler uomo more hungry. This is true across the board for all grains wheat, barley, oats, moncler outlet rice. If you do the research you will see that yields per acre plus human consumption has skyrocketed in the last 50 years; along with obesity. This is without getting into GMO debate and round up ready crops. Like German beer for example being laced with Roundup. moncler uomo
Raichel Williamson 09 Apr 2015 2:13:33pm
OK so I watched and listened and I tried a low carb, no sugar diet. Have Diabetes Type 2. Sugar readings went from 17 20 to 5 9 in one week. This is now my 4th week on the diet and my current 7 day reading is not above 10 ever and has an average of 7.1. Amazing. Here is what I did I cut out COMPLETELY bread, pasta, rice, potatoes and sugar. Ate pretty much everything else including pure double cream, full cream butter, olive oil, full fat cheese (double Brie). I feel great. Can work more, and am happier.
moncler bambino saldi I did similar. moncler bambino saldi
From reading Taubes, Rosedale, Harcombe et al.
moncler saldi uomo Aim points were ZERO carbs, NO grains of any kind or colour, moderate protein mainly fish and beef and unlimited saturated fat. My mushrooms drowned in a sea of BUTTER. Replaced milk in coffee with CREAM. Ate lots of celery and tomatoes covered in natural salt, cinnamon, tumeric and hot spices. moncler saldi uomo
outlet moncler Result: Over 12 months lost around 30kg, HbA1c came down to piumini moncler scontatissimi ‘5.6’ and my BP dropped low enough to ditch the meds outlet moncler.