One of the most common requests I see from people just starting out is a ‘meal plan’.
Meal planning means pre-planning everything you’re going to eat – which doesn’t really suit this way of eating, as you need to learn how to listen to your body, only eat when hungry- and stop when you’re full. I honestly think it’s too easy to ‘plan’ a day’s meals- and eat them all because they’re there already. Whereas, if you wait until you’re hungry then make a good choice at the time, you may only eat two meals, and they may not be at ‘mealtimes.
That said, having easy meal options is also important, especially for those that struggle with cooking and need to learn to prep from scratch. What I’ll do, instead of a ‘plan’ to follow, is put together some simple meal ideas that you can choose from – making the decision making about what to eat a bit easier.
When you start out, you might find tracking your macros helpful. I personally don’t- as I don’t want this WOE to be more complicated than it has to be. I will try and provide macro information as well, to make these meal ideas easier to understand. What is recommended daily is: (Carbs <20g / Fat 140-300g / Protein 70-140g)
Eggs and bacon are always an easy option for breakfast, with lots of simple variations. I always cook my bacon in the oven, as it cooks in its own fat and crisps up great. I cook my eggs in butter and add cream to scrambled. Eggs 2 eggs (Carbs .4g / Fat 4.7g / Protein 6.3g)
Baby Spinach (25g) (Carbs 1g / Fat 0g / Protein 2g ) Avocado (1/2) (Carbs 1g / Fat 10.5g / Protein 1.5g ) Hollandaise sauce (2 tbs) (Carbs .6g / Fat 14.2g / Protein 1.6g) Cheese (50g) (Carbs 1.8g / Fat 17.4g / Protein 12.4g) Ham (100g) (Carbs 1.3g / Fat 2.4g / Protein 14.9g) Bacon (Streaky, 2 rashers) (Carbs 0g / Fat 8.5g / Protein 6.5g) Mushrooms sauteed in butter I used to love pancakes with the kids, and found a couple of substitutes that are still really yummy. Pancakes (Carbs 2.5g / Fat 29g / Protein 17g) 2 Tbs cream cheese 2 Eggs 1 tsp sweetener 1/2 tsp cinnamon 1 tbs coconut flour (optional) (Carbs 1.5g / Fat 1g / Protein 1g) Blend together until smooth, let the mixture settle for a few minutes. Cook in butter in a frypan. I serve with sugar-free maple syrup, a couple of berries and double cream. 90 Second bread (Carbs 3.8g / Fat 33g / Protein 12.2g) 3 Tbs Almond Flour/ Meal 1 egg 1/2 tsp baking powder 1.5 tbs butter Mix together well, put in a greased ramekin and microwave for 90 seconds. I like this with vegemite and cheese. Could also have nut butter, or bacon, sugar-free jam and double cream.
Yoghurt is generally high-ish in carbs, and therefore I don’t have it often. But when you need a change from eggs for breakfast, it’s a good option. I’ve been enjoying NUDIE coconut yoghurt 100g (Carbs 4.4g / Fat 15.9g / Protein 1.6g) And Tamar Valley Greek Yoghurt 100g (Carbs 5.2g / Fat 9.8g / Protein 5.3g) The greek yoghurt I add a small amount of sweetener to. Serve with a handful of berries, or some grain-free granola (1/2 cup) (Carbs 9.4g / Fat 29.1g / Protein 6.2g)
A ketogenic diet is known for being a high-fat low-carb diet, where ketone bodies are produced in the liver and used as a fuel source. It has many different names such as the keto diet, ketogenic diet, ketone diet, ketosis diet, low carb diet, low carb high fat (LCHF), etc. Consuming a meal high in carbohydrates will cause your body to produce glucose and insulin. During high carb dieting, the body can expect endless amounts of energy to keep entering the body. But in the state of ketosis, mobilizing fats as a fuel source becomes the bodies new role.
Low Carb Diet VS Ketogenic Diet
Keto and low carb diets are comparable in numerous ways. On a ketogenic diet, your body shifts into a state of ketosis and the brain are essentially fueled by ketones. These are created in the liver when carbohydrate consumption is very low. Low carb diets can involve different things for different people. Of all diets ‘low carb’ is simply reducing your total carbohydrates consumption. On a regular low-carb diet, the brains preference still is mostly dependent on glucose though it may burn higher ketones than on a normal diet. To achieve this, you would have to be following a low carb, low calorie and have an active lifestyle. Quantities of carbohydrates you eat are your choice depending on the type of diet you are on. Low carb at the end of the day is your carb intake reduced. Amounts can vary enormously with the number of carbs eaten per day. Ranging from 0 to 100 grams of carbs, people have different opinions and follow various guidelines. Although, a ketogenic diet has low carbohydrates it also has significantly lower protein levels. Altogether blood levels of ketones are notable increased overall.
Introduction To The Ketogenic Diet For Burning Fat
People have all types of reasons to lose weight, and when their mind is made up, low carb or keto diet is typically preferred. Weight loss success stories published and general word of mouth make these the preferred type of diet. Does increasing your fat intake result in more fat loss? Does low carb diets burn fat or just water weight? Although similar, low carb and keto diets react very differently in the body. When someone says, they want to lose weight they often mean the fat from their midsection. If you are overweight, then your extra weight is situated around your whole body. When we lose weight, it certainly won’t come from your abdominal first. Your body will look to pull weight from other areas of your body including muscle and water before burning fat stores. It’s pretty easy gaining weight, but the human body will fight as hard it can to keep your fat stores high.
Primary Source of Energy
Glucose is the simplest molecule for your body to convert and use as energy. Hence, it will be the preferred source of energy above anything else. Insulin is produced to process the glucose in your bloodstream, which takes it around your body. Your body will not use any fats since glucose is the primary energy source. Fats take longer to be tapped into since your body must first use glucose for energy. On a typical, higher carbohydrate diet, the body will use glucose as a primary form of energy. It doesn’t matter if you eat simple sugars or a complex carbohydrate. Both types of carbs will turn into blood sugar in the body preventing fat burning.
What exactly is Ketosis?
If you reduce the consumption of carbohydrates over a period, the body will begin to break down body fat for energy for everyday duties. This is a natural process called ketosis which the body undertakes to help us survive when food intake is low. During this state, we produce ketones made from the breakdown of fats in the liver. Ketones are a byproduct of fatty acids when they convert into fuel. Ketone bodies in the blood have substantially increased to higher than average amounts. Ketones are used by the brain, muscle and by all tissue which contains mitochondria. The purpose of an adequately controlled ketogenic diet is to push your body into the metabolic state to burn fats as energy. Not through depriving your body of calories, but through avoiding carbohydrates. Our bodies are remarkably adaptive to what you put into it. When there is an overloaded of fats, and the carbohydrates removed, it will begin to burn ketones as the primary energy source.
Who shouldn’t do a ketogenic diet?
A ketogenic diet is safe for the majority of people, but people with type 1 diabetes should be extra prepared. Strict low carb, low protein diets result in ketosis, a normal physiological state. For healthy people, this is no problem, but in type 1 diabetes this means you’re close to ketoacidosis. It’s possible to get great results with lower carb high-fat diets for people with type 1 diabetes. Consuming a moderate amount of carbs as a starting point would be good. As with individuals with type 1 diabetes and everyone with a medical condition then get advice from your doctor.
The Benefits of Ketosis?
Utilizing fats for energy is one of the main benefits of a ketogenic diet. Your body becomes efficient at mobilizing fats as energy. Appetite suppression is a big factor as feeling full more often than not will limit overindulgence in food. You don’t need to feel hunger pangs on reduced caloric diets. High carbohydrate diets as we should know by now, increase hunger levels. You can eat a bowl of cereal or slices of toast, and you are guaranteed to be hungry in a few hours. Ketogenic diets improve insulin sensitivity and fasting glucose which decreases the ageing process. High insulin levels hinder the use of fatty acids for energy stop fat loss and cause weight gain.
Exercising with no Glycogen?
If you compete in sports or have an exercise regime, you may find you have less energy to complete your workouts. A couple of ways to remedy this is to try variations of a keto diet. On a targeted ketogenic diet you would consume carbs before and straight after your workouts to give yourself that extra push. If involved in high-intensity interval training this would be a great help. A cyclical keto diet is also a popular variation for those who exercise intensely. You would eat your normal amount of carbohydrates per day for 5 days, around 50 grams or under for example. On the weekend or days of your choosing, you would then do a large carb-loading phase. Plenty of carbohydrates is eaten to refill your muscle glycogen reserves; you can then use this to fuel your fat-burning workouts during the week. For the carb-loading phase, you want to be consuming protein and carbohydrates only. Cut virtually all the fat out and save that for your 5 days when you are eating low carb high fat. Obviously, try and stick to whole foods and consume the healthiest carbohydrates possible. If you decide to go out drinking, eat fast food, candy and so on you’ve pretty much wasted your week of hard work.
Eating on a Ketogenic Diet
Consuming high amounts of dietary fat, low dietary carbohydrate and moderate proteins are key characteristics of a ketogenic diet. The exact proportions of carbs, fats, and protein vary from person to person. An optimal keto diet will generally be around 75% fat, 20% proteins, and 5% carbs. It’s not possible to completely avoid carbs since it’s basically in every vegetable, and they are a must for any diet. To stay in ketosis consume additional carbohydrates based on your activity levels. Up to 100 grams of carbs, a day is possible and still achieve ketosis. For most people, though a maximum of 50 grams of carbs a day will work. For more help on what to eat on keto check out our ketogenic diet food list. High protein intakes and ketogenic dieting simply does not mix since too much dietary protein can inhibit ketosis. Every gym you go to you see someone drinking a protein shake or eating protein snacks. You’ll turn a lot of heads if you whip out your avocado or coconut oil as your post-workout snack. It’s here where keto dieting can fail, as it’s drilled into everyone’s head that extra protein is needed for muscle building and burning fat.
Sodium Intake on keto
Your sodium intake is one of the most important things to maintain on a keto diet. Low sodium can leave you feeling unwell with reduced energy levels; you could end up blaming the lack of carbs and glucose if you don’t realize. When you eat keto foods, you will no longer be eating processed foods. It’s very easy to forget to add enough salt to your diet when consuming whole foods. If you sweat a lot and participate in any exercise or sports, you’re also going to need to increase your salt intake. You can easily counteract these effects of keto flu by replenishing electrolytes. Switching from high carb to high-fat dieting may not be straightforward and won’t be for everybody. Always consult your doctor, dietitian or healthcare professional first to check if it’s suitable for you. If so, and you have extra weight to lose, then I encourage you to start a ketogenic diet for fat loss. It’s a great diet for improving your health and wellbeing. Whatever diet you choose make sure to increase your exercise, and eat plenty of nutritious vegetables for best results.
Breakfast like (like breakfast) a king, lunch like a prince and dine like a pauper to lose weight, scientists confirm
It is said that the most ideal approach to live is to breakfast like(like breakfast) a lord, lunch like a ruler and eat like a poor person, and now researchers have demonstrated the verifiable adage revise.
An investigation of 50,000 individuals found that the individuals who made breakfast their biggest feast of the day have a lower Body Mass Index (BMI) than individuals who held up until dinner, notwithstanding when they ate a comparable number of calories.
For the normal man in Britain, weighing 13.16 stone, the distinction could shave six pounds from weight without exercising progressively or eat less. For a few people, it would likewise be sufficient to move their BMI from undesirable to sound.
Specialists from Loma Linda University School of Public Health in California likewise found that broadening the time between the last sustenance of the day and breakfast was additionally connected with bringing down BMIs. Dr Hana Kahleova, a lead creator, said to keep up sound weight individuals ought to have breakfast and lunch, skip dinner, stay away from snacks, make breakfast the biggest supper of the day and quick for up to 18 hours every night.
“Having an expansive breakfast decreases hunger desires, particularly for desserts and fats in this way balancing weight increase,” finished up Dr Kahleova.
“Standard breakfast utilization appears to expand satiety, decrease add up to vitality consumption, enhance general dietary quality, diminish blood lipid and enhance insulin affectability and glucose resilience.
“Then again, eating dinners at night, for the most part, has the inverse impacts, all of which antagonistically influence body weight.”
The exploration was distributed in the Journal of Nutrition.
A Florida man found an extreme way to cheat on his diet last night: He broke into a closed fast food restaurant and drank more than 25 gallons of used oil from the deep fryers.
The Miami Police Department received a call for a break-in at a Burger King restaurant around 2 A.M. and some officers were on the site in a matter of minutes.
Upon arriving at the restaurant, they found 510-lb Romeo Carter, chugging down oil directly from the deep fryers. The 41-year old man has already ingested dozens of gallons of cooking oil but was still drinking it with an apparently unquenchable thirst. He was arrested on the site and accused of burglary, criminal trespass, theft by unlawful taking and criminal mischief.
Many officers of the Miami Police Department were still on the site this morning to gather evidence and complete the investigation.
Mr Carter was released on bail this afternoon, and he briefly met with The Miami Inquirer to explain his ordeal.
“My wife’s put me on tofu and raw vegetable diet, and I couldn’t take it anymore. I waited till she was asleep and went to the restaurant to get a couple of burgers, but it was closed. I was starving and depressed, and I totally lost it.”
Mr Carter faces a total of 35 years in jail, but he’s already offered to pay for all the damage he caused and Burger King could possibly agree to a settlement and accept to drop the charges.
If the charges are maintained, he is expected to appear at the Miami-Dade County courthouse on May 8.
As smartphone sales plateau, Apple is increasingly looking to subscription services like Apple News+ and Apple TV+ to fuel growth. It’s long been rumoured that the company might bundle its various paid services together to boost subscriber figures, and a new report from Bloomberg says this could happen as early as next year. This isn’t unexpected. Bloomberg cites “people familiar with the matter” for its prediction, and notes that Apple’s latest deals with publishers for News+ include a provision allowing future bundles. Reports from October said Apple also approached music labels to sound them out on similar Apple Music bundles, though talks are reportedly at an “early stage.”
Apple now has four primary multimedia subscriptions: Apple News+, Apple TV+, Apple Music, and Apple Arcade. And its biggest concern with these services certainly seems to be growing, not profit. It’s introduced a number of initiatives to tempt users to try these subscriptions, including offering a year of free Apple TV+ with new device purchases and bundling TV+ with Apple Music for students.
Packaging these services together makes sense for Apple, especially considering the success Amazon has had with its own “super bundle,” Amazon Prime.
It locks customers into Apple’s device ecosystem, creates a regular income stream, and offers plenty of opportunities for growth, such as with new subscription tiers that offer different levels of benefits.
An Apple bundle might start with news, TV, and music, but Apple could also chuck in iCloud data and maybe even a credit card deal supported by the Apple Card. Hell, given the existence of the iPhone Upgrade Program, which charges customers a monthly fee to upgrade their phone every year, a future Apple super-bundle-plus might even include hardware on tap.
Apple CEO Tim Cook was actually asked about this possibility on a recent earnings call and didn’t rule it out. He said: “There are customers today that essentially view the hardware like [a subscription] because they are on upgrade plans and so forth. And so to some degree, that exists today. My perspective is that we will grow in the future to larger numbers that will grow disproportionately.” This is all speculation for now, though, and we’ll have to wait for 2020 to see if Apple’s bundling starts to take shape.
Earning $100, $200, $300 or even $1000 per day with Google AdSense can be done from a home office. Many website owners are doing it. The only thing you need is planning, work, determination, and passion for your topic or niche.
Prior to plunging into the definite procedure, here’s some wording for better comprehension of Google AdSense.
AdSense: AdSense is the point at which you place Google Ads on your site, and when a guest from your site taps on promotions, Google pays you 68% of what the publicist pays them. It’s allowed to join.
CTR: Your advertisement Click-Through Rate is the number of promotion clicks isolated by the number of individual advertisement impressions. Assume you are indicating 3 AdSense advertisements on each page of your site, 1 site hit is equivalent to 3 promotion impressions.
CTR = Clicks/Ad Impressions X 100
Assume, you get 5 ticks out of 500 advertisement impressions, your CTR would be 1% (5/500X100).
CPC: Cost Per Click is the income you gain each time a guest taps on your promotion. CPC is dictated by the sponsors. In some aggressive hobbies like money, advertising, online items and so on sponsors might be eager to pay more per click than others.
CPM: CPM signifies “Cost Per 1000 Impressions.”
In some cases, promoters pick CPM advertisements rather than CPC and set their cost for 1000 advertisement impressions. What’s more, they pay each time their promotions show up on any site.
The stuff To Make $100 A Day With AdSense
At the point when your CTR is 1% and your normal CPC is $0.25. it’s very reachable to make $100 dollars daily, and bunches of individuals are doing it. How about we expect that a Page View = An Ad Impression.
To make $1000 regular you need 40,000 Page Views/day Or, 4000 Clicks per day @ 1% CTR and $0.25 CPC. For 40,000 Page Views, you need to create 500 wonderful articles on your site. These pages must pull in any event at least 80 online visits ordinary.
These articles can be as limited as 300 words. Continuously remember a YouTube video for each article page you make. Numerous individuals composing a book can basically compose their book on their site and profit essentially by composing it. You can likewise get your guests to contribute their story thoughts. This gets you free substance and draws in your supporters.
Aside from CPC, you will likewise win from your CPM advertisement impressions. Regardless of any work, the normal CPM procuring is $1 to $1.5 per 1,000 impressions. You can make $400 to $600 every day from 400,000 online visits.
You can likewise sell your Ad space legitimately or through BuySellAds.com, and create $6,000 Per Month on a normal from 40,000 site hits. Look at how website admins are making $6000 to $8000 Per Month from with forty thousand site hits for each day. So your every day winning will be $200 (6,000/30=200).
A speciality site with top-notch articles functions admirably with associate promoting. You can have the option to win $40 to $80/day from offshoot selling with right usage and execution.
Presently your all out winning every day is $100 + $40 + $200 +$40 = $380 from CPC, CPM, Direct Ad Sell, Affiliate Marketing for 4000 site hits for every day. I’ve taken the most reduced conceivable profit from all the 4 sources.
$380 every day implies $11,400 every month (380X30= 11,400) Or, $136,800 every year (11,400X12=136,800).
When choosing to be in the ‘Making Content Business’ your ideal procuring of $100 every day from Google AdSense is feasible. 1,000s of individuals are making cash by composing articles, and you can do it as well when you are Focused!
P.S. The above outcomes can be conceivable on the off chance that you produce at any rate 200 to 250 incredible articles or blog entries every year for a long time. So how much traffic you really need to make $100 every day from Google AdSense – It’s path under 40,000 Page Views Per Day!
Weight loss isn’t a linear process. If you weigh yourself every day, then there will be days where the scale goes down, other days where it goes up. It doesn’t mean that the diet isn’t working, as long as the general trend is going downwards. Many people lose a lot of weight in the first week of low-carbing, but it is mostly water weight. Weight loss will slow down significantly after that initial phase. Of course, losing weight is not the same as losing fat. It is possible, especially if you’re new to weight lifting, that you are gaining muscle at the same time that you’re losing fat. To make sure that you’re losing, use something other than just the scale (which is a big, fat liar). Use a measuring tape to measure your waist circumference and have your body fat percentage measured every month or so. Also, take pictures. Take note of how your clothes fit. If you’re looking thinner and your clothes are looser, then you ARE losing fat no matter what the scale says. Bottom Line: Weight loss isn’t linear and there’s a lot more to weight than just body fat. Be patient and use other ways of measuring than just the scale.
2. You’re Not Cutting Back on Carbohydrates Enough
Some people are more carb sensitive than others. If you’re eating low-carb and your weight starts to plateau, then you may want to cut back on carbs even further. In that case, go under 50 grams of carbs per day. When you go under 50 grams per day then you’re going to have to eliminate most fruits from your diet, although you can have berries in small amounts. If that doesn’t work either, going under 20 grams temporarily can work… eating just protein, healthy fats and leafy green vegetables. To make sure that you’re really eating low-carb, create a free account on Fitday and log your food intake for a while. Bottom Line: If you are carb sensitive, then you may want to temporarily eliminate fruits and eat less than 50 grams of carbs per day.
3. You’re Stressed All The Time
Unfortunately, it isn’t always enough to just eat healthily and exercise. We need to make sure that our bodies are functioning optimally and that our hormonal environment is favourable. Being stressed all the time keeps the body in a constant state of “fight or flight” – with elevated levels of stress hormones like cortisol. Having chronically elevated cortisol levels can increase your hunger and cravings for unhealthy foods (1, 2). If you want to cut back on stress, try meditation and deep breathing exercises. Cut back on distractions like Facebook and news media, read more books instead. Bottom Line: Chronic stress can have negative effects on your hormonal environment, making you hungrier and preventing you from losing weight.
4. You’re Not Eating Real Food
A low-carb diet is about more than just lowering your intake of carbs. You have to replace those carbohydrates with real, nutritious foods. Throw away all processed low-carb products like Atkins bars, they are not real food and they are NOT good for your health. Stick to meats, fish, eggs, vegetables and healthy fats if you need to lose weight. Also, “treats” like paleo cookies and brownies can cause problems even though they’re made with healthy ingredients. They should be considered as occasional treats, not something you eat every day. What is also important is to eat enough FAT. If you try to cut back on carbs AND fat, you will end up ravenously hungry and feel like crap. Eating a diet with nothing but protein is a very bad idea. Low-carb, high-fat and moderate protein is the way to go if you want to get into ketosis, which is the optimal hormonal environment to burn body fat. Bottom Line: You need to replace the carbs with real, nutritious foods. To lose weight, stick to meats, fish, eggs, healthy fats and vegetables.
5. You’re Eating Too Many Nuts
Nuts are real foods, no doubt about that. They are also very high in fat, almonds for example having about 70% of calories as fat. However, nuts are very easy to overeat on. Their crunchiness and high energy density give us the ability to eat large amounts of them without feeling full. I personally can eat a bag of nuts and still not feel satisfied, even though that one bag contains more calories than a meal. If you’re snacking on nuts every day (or worse, nut butter) then chances are that you’re just eating way too many calories. Bottom Line: Nuts have a very high energy density and are easy to overeat on. If you’re constantly snacking on nuts, try eliminating them.
6. You’re Not Sleeping Enough
Sleep is incredibly important for overall health and studies to show that a lack of sleep correlates with weight gain and obesity. A lack of sleep can make us feel hungrier. It will also make us tired and less motivated to exercise and eat healthily. Sleep is one of the pillars of health. If you’re doing everything right but still not getting proper sleep, then you won’t see anywhere near the results you might expect. If you have a sleeping disorder, see a doctor. They are often easily treatable. Some tips to improve sleep: Avoid caffeine after 2 pm. Sleep in complete darkness. Avoid alcohol and physical exercise in the last few hours before sleep. Do something relaxing before sleep, like reading. Try to go to bed at a similar time each night. Bottom Line: Sleep is absolutely crucial for optimal health. Studies show that a lack of sleep can make you eat more and gain weight.
7. You’re Eating Too Much Dairy
Another low-carb food that can cause problems for some people is dairy. Some dairy products, despite being low in carbs, are still pretty high in protein. Protein, like carbs, can raise insulin levels, which drives energy into storage. The amino acid composition in dairy protein makes it very potent at spiking insulin. In fact, dairy proteins can spike insulin as much as white bread (7, 8). Even though you may seem to tolerate dairy products just fine, eating them often and spiking insulin can be detrimental to the metabolic adaptation that needs to take place in order to reap the full benefits of low-carb diets. In this case, avoid milk, cut back on the cheese, yoghurt and cream. Butter is fine as it is very low in protein and lactose and therefore won’t spike insulin. Bottom Line: The amino acid composition in dairy proteins make them spike insulin fairly effectively. Try eliminating all dairy except butter.
8. You’re Not Exercising Right (or at all)
You should NOT exercise with the goal of burning calories. The calories burned during exercise are usually insignificant, they can easily be negated by eating a few extra bites of food at the next meal. However, exercise is critical for both physical and mental health. Exercise, in the long run, can help you lose weight by improving your metabolic health, increasing your muscle mass and making you feel awesome. But it’s important to do the right kind of exercise. Nothing but cardio on the treadmill is unlikely to give you good results and doing too much may even be detrimental. Weight lifting – this will greatly improve your hormonal environment and increase your muscle mass, which will help you lose weight over the long term. Interval training – doing high-intensity intervals is an excellent form of cardio that improves your metabolism and raises your levels of human growth hormone. Low intensity – being active and doing some low-intensity work like walking is a great idea. The human body was designed to move around, not sit in a chair all day. Bottom Line: The right kinds of exercise improve your hormonal environment, increase your muscle mass and make you feel awesome.
9. You’re Eating Too Many Sweeteners
Despite some sweeteners having no calories, they can affect our appetite levels. Several studies show that artificial sweeteners can affect appetite, either negatively or positively, in some cases making people eat more overall calories (9, 10). Additionally, consumption of artificial sweeteners is associated with weight gain in the long term (11, 12). This probably depends on the individual, but if you’re eating a lot of sweeteners and aren’t losing weight then you may want to try removing them. Bottom Line: Despite being calorie-free, artificial sweeteners can affect our appetite, in some cases leading to a clear increase in overall calories.
10. You Have a Medical Condition Getting in Your Way
There are certain medications that are known to stimulate weight gain. If you look at the list of side effects for the medications you are taking and see “weight gain” on the list – then make an appointment with your doctor. Perhaps there is another drug available that doesn’t cause weight gain. If you’re doing everything right and still aren’t getting results, then perhaps you have some underlying medical problem. Many hormonal disorders can cause problems losing weight, particularly hypothyroidism. In that case, make an appointment with your doctor. Explain that you’re having problems losing weight and that you want to rule out any medical issues. Bottom Line: Certain medical issues and medications can cause weight problems. See a doctor discuss your options.
11. You’re Always Eating
It is a persistent myth in health and fitness circles that everyone should be eating many, small meals throughout the day. This has actually been studied thoroughly. No advantage has been found to eating more frequent and smaller meals (13, 14). It is natural for humans to eat fewer meals per day and sometimes go long time periods without food. Some people do something called intermittent fasting, eating in an 8-hour window each day or doing 24-hour fasts 1-2 times per week. This can be very useful to break through a plateau. Bottom Line: There is no proven benefit to eating many small meals throughout the day. Try eating fewer meals and consider giving intermittent fasting a shot.
12. You’re Cheating Too Often
For people who are able to control themselves, having to cheat meals or days every now and then may be fine.
For others, especially those who are prone to food addiction, having cheat meals is likely to do more harm than good. If you’re cheating often… either with “small cheats” here and there or entire days where you eat nothing but junk food, then it can easily ruin your progress. Having more than 1-2 cheat meals per week (or one cheat day) is going to be excessive. If you just can’t seem to control yourself around unhealthy foods no matter what you try, then perhaps you have a food addiction. In that case, completely removing the junk foods from your life is probably a good idea. Bottom Line: Some people can eat junk food from time to time without ruining their progress, but that doesn’t apply to everyone. For others, cheat meals will do more harm than good.
13. You’re Eating Too Many Calories
At the end of the day, calories do matter. One of the main reasons low-carb diets are so effective is that they reduce appetite and make people eat less overall calories without trying. If you’re not losing weight but are doing all the right things, then try counting calories for a while. Again, create a free account on Fitday and track your intake for a few days. Aim for a deficit of 500 calories per day, which theoretically should make you lose 1 pound of weight per week (doesn’t always work in practice).
Bottom Line: It is possible to eat so many calories that you stop losing weight. Try counting calories and aim for a 500 cal/day deficit for a while.
14. You Don’t Have Realistic Expectations
At the end of the day, weight loss takes time. It is a marathon, not a race. Losing 1-2 pounds per week is a realistic goal. Some people will lose weight faster than that, others slower. But it’s also important to keep in mind that not everyone can look like a fitness model. At some point, you will reach a healthy set point weight, which may be above what you initially hoped for. Bottom Line: It is important to have realistic expectations. Weight loss takes a long time and not everyone can look like a fitness model.
15. You’ve Been “Cutting” For Too Long
I don’t think it’s a good idea to be in a calorie deficit for too long at a time. The leanest people on earth (bodybuilders and fitness models) never do this. They do cycles of “bulking” and “cutting.” If you eat at a calorie deficit for many months (or years) then eventually your metabolic rate may slow down. If you’ve been dieting for a long time, then a two month period where you aim to “maintain” and gain a bit of muscle may be what you need to get things started again. Of course, this doesn’t mean eating bad foods, just more of the good stuff. After these two months are over, you can start “dieting” again.
Just stop asking why a woman is so stupid and so weak when she stays in an abusive relationship. There’s no answer you can possibly understand.
Your judgment only further shames abused women. It shames women like me.
There was no punch on the very first date with my ex-husband. That’s not normally how abusive marriages start. In fact, my first date was probably pretty similar to yours: he was charming, he paid attention to me, and he flattered me.
Of course, the red flags were there at the beginning of my relationship. But I was young and naïve, probably much like you were at the beginning of your relationship.
Except my marriage took a different turn than yours.
An abusive marriage takes time to build. It’s slow and methodical and incessant, much like a dripping kitchen faucet.
It begins like a little drip you don’t even notice — an off-hand remark that is “just a joke.” I’m told I’m too sensitive and the remark was no big deal. It seems so small and insignificant at the time. I probably am a little too sensitive.
I occasionally notice the drip but it’s no big deal. A public joke made at my expense is just my partner being the usual life of the party. When he asks if I’m wearing this dress out or whom I’m going with, it only means he loves me and cares about me.
When he tells me he doesn’t like my new friend, I agree. Yes, I can see where she can be bossy. My husband is more important than a friend, so I pull away and don’t continue the friendship.
The drip is getting annoying, but you don’t sell your house over a leaky faucet.
When a playful push was a little more than playful, I tell myself he didn’t really mean it.
He forgets he’s stronger than me. When I confront him in yet another lie he’s told, he tells me I’m crazy for not believing him. Maybe I’m crazy … I’m beginning to feel a little crazy.
I begin to compensate for the drips in my marriage. I’ll be better. I’ll be a better wife. I’ll make sure the house is clean and dinner is always prepared. And when he doesn’t even come home for dinner, I’ll keep it wrapped and warmed in the oven for him.
On a night I’m feeling feisty, I feed his dinner to the dog before he comes home. I’m not feeling quite as smug well after midnight when he does show up. I quickly get out of bed and go to the kitchen as he yells at me to make him dinner.
Waking me from sleep becomes a regular occurrence. I no longer allow myself deep, restful sleep. I’m always listening and waiting.
In the morning, I’ll shush the kids to keep them quiet so they don’t wake up daddy. We all begin to walk on eggshells around him.
The drip is flowing pretty strong now. I’m afraid to put a bucket under it and see how much water I’m really losing. Denial is setting in.
If I hadn’t said what I did, he wouldn’t have gotten so mad. It’s my fault; I need to just keep quiet. I should know better than to confront him when he’s been drinking.
He’s right — I really am an ungrateful bitch. He goes to work every day so I can stay home with the kids. Of course, he needs time to himself on the way home from work each day.
On a rare occasion, I do meet with my friends, I rush to be home before him. I never ask him to babysit so I can do something in the evening. I mustn’t inconvenience him.
We attempt marriage counselling. Although neither of us is totally honest about why we are there, the counsellors are open with us about their concerns.
We never spend more than one session with a counsellor.
I’m working so hard to be the perfect wife and have the perfect family that I don’t take the time to notice there’s water spilling on to the floor.
I know what will make this better. I’ll get really active outside the home but of course, I’ll still take care of everything in the home and never burden him. And I’ll never dare ask for help.
I’m now the perfect fourth-grade room mother. My church mentors tell me to read books and listen to lectures on praying for my husband and understanding his needs.
I work very hard to present the front of a perfectly happy family. My kids are involved in multiple activities that I, of course, solely organize and am responsible for.
I’ve begun to drop subtle hints to the other moms but when they confront me I adamantly deny it. No, everything is great, I insist. I point to all the happy family photos I post to Facebook as evidence.
I’m not sure which scares me more: the fear that others will find out my secret, or that my husband will find out I told the truth about our marriage. I realize I’m now afraid of him.
And then one day, I wake up and realize the house is flooding. My head bobs under the water. I’m scared.
I also see the fear in my children’s eyes. Oh dear God, what have I done? How did we get here? Who have I become?
The night he throws his cell phone at me and narrowly misses my head, I want to pack the kids in the car and leave. The evening at the dinner table when he stands up and throws a fork at me in front of the kids, I want to leave.
Where would I possibly go? And if I do go somewhere, what will I do? How will I afford to live on my own?
He’s right — I have no skills to survive on my own. I need his money.
“What, you want to leave and go whore around?” he yells to me. “I always knew you were a slut.”
He’s a master at deflection. His actions are no longer the focus; I’m the one on trial now.
I’m no longer the woman I was on our first date. I’ve become timid and weak in front of him. I feel defeated. I chose this man and I gave birth to these children. It’s my fault.
With every breath I take, it’s my duty to keep these kids safe and keep my life together. It’s the only life I’ve known for twenty years. At this point, I don’t know how to do anything else.
The flood continues. My head bobs under a second time.
On a typical anger-filled evening, I say enough is enough and I decide to fight back. But even in his stumbling drunken stupor, he’s stronger than I am.
I see the look in his eye as he hovers over me. He has biologically been given the ability to kill. That look in his eye terrifies me.
“Go ahead and leave,” he sneers to me. “But the kids stay here.”
My retreat that night is all it takes to turn the faucet on all the way and force me to tread water, if not for my life, then at the very least for my sanity.
Despite my best attempts, my secret has been exposed. I can’t just up and leave the same well-meaning friends to tell me to. It’s not that easy.
I have no money. In fact, he found my secret stash I’d been working on for almost a year. I thought I was so careful that no bank records would come to the house. He must have broken into my email.
I should’ve known better. He always kept close tabs on me. He hated when I accused him of spying on me, so I just let him snoop.
He made me feel so guilty and ashamed when I handed over my secret savings to him. I wonder what he did with the money? I know it didn’t get used for the kids’ needs. I assume he drank it or gambled it or used it to impress another woman.
I’m stuck. I stay.
Dear God, please don’t let me go under the third time. My family is beyond rescue, but please save me and save my kids.
I’m one of the lucky ones. I’m no longer in the marriage, yet my scars run deep.
Abuse doesn’t always manifest as a black eye or a bloody wound. The effects of psychological abuse are just as damaging.
I entered counselling and was diagnosed with depression, anxiety, and PTSD. The psychological abuse kept me fearful, the depression and anxiety left me incapable of taking the steps necessary to get out.
Although I initially thought PTSD was a bit extreme, it’s been almost three years and certain noises or situations still trigger difficult memories for me.
When my male boss was angry and yelling at the staff one day, I became physically sick. I felt like I was right back where I was years ago, sitting and cowering on the garage floor, trying to placate the anger of a man towering over me.
I worry that not only have my daughters witnessed a man mistreat a woman but that my sons have had a poor example to follow of what it means to be a real man.
I stayed for the sake of my children. Now, I blame myself for the effects staying may possibly have on them.
Why did I stay? I stayed because I was isolated; I was financially dependent on him; I was sleep deprived; I was told and I believed I was worthless; I was worn down from constantly being on guard for the next attack.
With one drug to shut down its progression and another to undo its damage, plus a worldwide effort stalking the origins of multiple sclerosis, MS doesn’t stand a chance.
Alexandra Solal’s 47th year was remarkable by any measure: She climbed Mount Kilimanjaro, ran two half-marathons, completed a half-Ironman, and started a CrossFit gym habit before work with a friend. It was also the year she woke up half paralyzed. Determined not to alarm her son, she commando-crawled to her closet, dressed on the floor, and called her gym buddy to take him to school. “When my friend pulled in, she saw me propping myself up between our two cars and started to cry,” recalls Solal. “That’s when I knew it was bad.”
Solal’s story is more dramatic than most. Multiple sclerosis (MS) usually sets in with neurological symptoms that evolve over a few hours or days – eye pain, vision loss, double vision; numbness or tingling in the hands or feet; leg weakness; loss of balance. But the gradual onset belies the ferocity of the immune system’s attack on the myelin protecting our nerves. Just as the insulation on a power cord ensures electricity’s safe passage, myelin safeguards the passage of signals from our brain to the rest of our body. If myelin degrades, so does the messaging, until it breaks down entirely.
Stopping MS in Its Tracks
Yet, like her disease’s onset in 2013, Solal’s trajectory with MS will be dramatically different than that of patients diagnosed a generation ago.
Her neurologist, Stephen Hauser, MD, just announced a new MS drug that’s far more effective than high-dose interferon-beta – a standard treatment – at reducing brain inflammation and lesions. Hauser, chair of neurology and Robert A. Fishman Distinguished Professor in Neurology, led the trial, which was sponsored by Hoffman-La Roche and conducted at over 200 centres worldwide in patients with the disease’s most common form, relapsing-remitting MS. The drug, ocrelizumab, targets a type of white blood cell called B-lymphocytes. Compared to interferon, ocrelizumab reduced clinical MS attacks, blocked the development of new myelin inflammation by over 95 percent, and delayed disability progression by 40 percent.
“The results were beyond spectacular,” says Hauser, who has been named inaugural director of the new UCSF Weill Institute for Neurosciences. “This therapy essentially stops the inflammatory relapsing form of MS in its tracks and appears to do so safely.” Hauser spent decades collaborating across institutions and industry and bucking convention to lay the groundwork for ocrelizumab.
More good news followed. There’s been no therapy for the primary progressive form of the disease (PPMS), which affects 10 to 15 percent of the 400,000 Americans with MS. But a related trial showed that ocrelizumab is 24 percent more effective than a placebo in slowing PPMS’s progression and staving off brain lesions and degeneration.
The next steps will be to develop evidence-based rules for using this well-tolerated and highly effective drug. Currently, physicians delay prescribing the most effective therapies, due to their toxicity. “We are optimistic that with aggressive therapy that can be given safely at the beginning of the disease, the long-term outcomes, which are measured in decades, will be far superior to what they are today,” says Hauser. “These results should allow us to ask if shutting down brain inflammation at a very early stage in the disease might prevent late progressive MS altogether.”
This is good news for both newly diagnosed patients like Solal and for those further into their journey with MS. UCSF scientists are shutting down MS from every angle: by killing, with ocrelizumab, the immune-system agents responsible for attacking myelin; by repairing damage already done; and by isolating ways to prevent MS’s onset.
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B is for Believer
Hauser’s hard-fought path to ocrelizumab – from bedside to bench and back again – started during his residency in the 1970s. He recalls the event vividly. It was the wedding of one of his first patients with multiple sclerosis, held in her hospital room. A Harvard-educated lawyer with a job in the White House, she was just 27 when MS struck. He met her soon after her parents committed her to a psychiatric facility for sudden onset of altered behaviours and judgment lapses – signs of MS taking hold of her frontal lobe. Within weeks of her diagnosis, she lost the capacity to speak, swallow, breathe and use her right side. “She was in her wedding gown, in a wheelchair, connected to a breathing tube and a feeding tube,” recalls Hauser. “Her fiancé and parents were there; the room was drab but decorated beautifully for the occasion. It was a memorable day.” Soon after, he told his mentor that beating MS would be his life’s work. Like all his contemporaries, Hauser had been taught that MS is an autoimmune disease and that the immune system’s T cells were the culprit. This conventional wisdom was built on a mouse model of MS called experimental allergic encephalomyelitis (EAE), a disease that can be transmitted in mice using just T cells. “The fact that it didn’t even look like MS was ignored,” says Hauser. In MS, only brain and spinal cord myelin is affected, whereas EAE models involved the peripheral nerves and showed a different pattern of tissue damage. Haunted by this dichotomy, he spent the next decade trying to develop a better laboratory model for MS. He and his colleagues finally succeeded in the ’90s. But he couldn’t induce the new model by transferring just T cells. “So we began transferring antibodies, which are the chemical products of B cells, and they did nothing,” recalls Hauser. “We then transferred T cells and the antibodies together, and it worked – it was a eureka moment.” Next, they examined brain tissue samples from people with MS and found the same antibody and B-cell deposits as in the model. This was strong evidence that MS was not driven solely by T cells, making B cells and their antibodies potential new targets. In 1997, the Food and Drug Administration (FDA) approved the first B-cell therapy, rituximab, for treatment of B-cell lymphoma. With colleagues, Hauser applied for National Institutes of Health funding to try rituximab in MS patients, but the agency rejected the application, still convinced MS was a T-cell disease. He then spent 18 months persuading Genentech to host an early-phase clinical trial. “They told me, ‘This is not plausible; we grade the likelihood of success as less than 15 percent.’” However, Genentech also recognized a huge unmet need for patients and, defying expectations, they chose to do the trial anyway. Hauser says their hopes weren’t high “because the FDA permitted us to only give patients a single dose of the drug. But instead, we saw something dramatic,” he recalls. “By reducing B cells, the effect on MS was immediate and profound. From that moment, the field of MS shifted to focus on B-cell immunology.” Rituximab, however, is a chimeric monoclonal antibody, meaning it’s composed of part human and part mouse protein. Immune reactions against the mouse protein can be troublesome for some patients, especially with repeated doses. “But ocrelizumab is derived primarily from human protein, so we are hopeful that with long-term use, it will be better tolerated and also more effective than rituximab,” says Hauser. “With these wonderful results against relapsing MS and finally a treatment that works at least partially for PPMS, my hope is that there will be new octane in academia and industry to make even more meaningful advances,” says Hauser. “MS is no longer a black box. There is so much more that can be accomplished, and we need to build upon this important success.”
Reversing the Damage
MD, MCR, has an acute sense of time that MS clinicians and scientists develop. He points to slides showing a patient’s brain atrophying over seven years. Meter-long nerve fibres are exposed and broken. Green, the Debbie and Andy Rachleff Distinguished Professor in Neurology and director of UCSF’s Multiple Sclerosis Center and Neurodiagnostics Center, likens these fibres to bridges with missing sections so signals can’t span them.
At 10 or 15 years, people leave work; at 20 years, an overwhelming majority need help walking; and by 30 years, many are in wheelchairs. We’ve made progress with our new anti-inflammatory therapies, but it’s still not enough.
Ari Green, MD, MCR
Director of UCSF’s Multiple Sclerosis Center
“Here’s how that damage impacts the patient,” explains Green, a resident alumnus. “At 10 or 15 years, people leave work; at 20 years, an overwhelming majority need help walking; and by 30 years, many are in wheelchairs. We’ve made progress with our new anti-inflammatory therapies, but it’s still not enough. Every patient already has damage even before we see them for the first time.”
Green and neuroscientist Jonah Chan, PhD, who also holds a Rachleff Distinguished Professorship in Neurology, hope to reverse nerve damage with a drug that induces cells to rewrap exposed axons with protective myelin – a process called remyelination. “We know that some axons in our MS patients’ brains lack myelin, and if we can get the myelin around them, we can salvage them and improve our patients’ quality of life and hopefully prevent progression,” says Green.
Their target is oligodendrocyte precursor cells, which mature into the oligodendrocytes that insulate the axons with myelin. These precursor cells are found throughout MS patients’ brains. “In some areas in MS brains, remyelination is actually occurring, but right next to it might be lesions where no repair is happening,” says Chan. “Something is halting these cells from remyelinating.”
Ever mindful of time, they decided to screen FDA-approved, readily available drugs to see if any had the potential to induce remyelination. Yet such a process is long and problematic. “First you have to isolate and grow neurons, then you have to coculture them with oligodendrocytes and stimulate myelin to form – all the while making sure the neurons remain healthy,” says Chan. “To screen a thousand drugs would literally take a lifetime, and you still wouldn’t know if the effects were cell-autonomous to oligodendrocytes or an indirect effect on the neurons.”
Instead, Chan followed a hunch that changed the metrics and the rules entirely. Experts had long assumed that axons signalled oligodendrocytes that they needed wrapping. Chan suspected that if he took dead axons and put them in a petri dish with oligodendrocytes, they might actually start the myelination process anyway. “People thought he was crazy,” says Green, “but he was correct.”
Next, he spun out plastic nanofibers in the shape of axons. “The cells started to wrap the fibres, too,” Chan recounts. “So we no longer had to isolate and grow axons for modelling myelination.” Replicating the shape and size of the axon was enough to engage the oligodendrocytes.
This enabled them to radically hasten and simplify the process. “We found that if we take those fibres and fabricate them straight up like pillars in a dish when you put the oligodendrocyte precursor cells with the pillars, they mature and wrap them,” says Chan. “If I make the base of the pillar large and taper it to a small tip, we could determine the extent of growth.” They could then easily compare the relative effectiveness of the drugs by examining how much of the pillars were wrapped.
Chan handed plates populated with pillars, plus 1,500 drug candidates, to a postdoc to test. “What we thought would take a lifetime took my postdoc two weeks,” recalls Chan. He identified multiple clusters of promising compounds – including an antipsychotic, a bronchodilator, and an antihistamine that shared a common trait. These compounds blocked acetylcholine receptors that inhibited precursor cells from differentiating and making myelin. After checking its safety profile, Green chose the antihistamine for further testing – and purchased 100 tablets on Amazon for $8.
“It was a first-generation antihistamine approved in 1972 and is now a generic drug,” Green says. “There have been second- and third-generation editions because it causes drowsiness. The drug passes through the blood-brain barrier to histamine receptors in the brain, rather than simply affecting histamine receptors in the skin or nose.”
After impressive lab results, they ran a clinical trial, measuring patients’ reaction times before and after taking the drug for a few months. The transmission speed of electrical signals in their brains improved – clear evidence the axons sending signals to their visual cortex were being remyelinated and their messaging capacity was being restored, though the effect was modest.
“In fact, this is the only drug in history that helps with brain repair,” says Green, “and it can be bought at Walgreens.” And from discovery to completed trial took just two-and-a-half years, rather than 10 to 20 years, which could translate to preventing patients from needing a wheelchair. Yet making the compound truly effective would require boosting the dose tenfold. “It has too many other side effects to take the dose up that high,” says Chan. “We’re confident there’s a better drug out there with a bigger payoff and fewer side effects.”
Green and Chan have accelerated the search by licensing their drug-testing technique to a company with libraries of millions of drugs and the capacity to look at every molecule ever designed to be given to people. “The most important thing about our trial might not even be this drug,” says Chan. “It might be that we’ve shown and can measure an effect for a drug in this space – brain repair.”
Nipping MS in the Bud
In 2004, UCSF launched EPIC, a longitudinal study of 500 people with MS using the most advanced imaging, molecular, cellular and bioinformatics techniques. Two years ago, a spin-off study called ORIGINS started examining incipient MS.
“With ORIGINS, we focus on the newly diagnosed patient, who had his or her first symptom yesterday,” says Sergio Baranzini, PhD, who has spent his career identifying genes associated with MS. Participating physicians throughout California and Nevada, upon hearing of telltale symptoms like tingling in hands, weakness in legs, or vision loss in one eye, contact, via a hotline, a team of UCSF neurologists who can immediately perform a detailed workup – including a blood draw, an MRI, a visual assessment, B lymphocyte studies of spinal fluid and blood, and a stool sample. Results are delivered to the referring doctors fast.
Baranzini’s interest is in the stool sample. Here’s why: If one identical twin has multiple sclerosis, the other twin has only a 30-percent chance of having the disease. If the genome confers just a 30-percent risk, where’s the other 70 percent from? “What’s not genetic has to be the environment,” says Baranzini, who holds the Heidrich Family and Friends Endowed Chair in Neurology. “But how do you measure the environment?” Patients are notoriously bad at recalling exposures, especially from their early years.
About three years ago, he started collecting stool samples to see if MS patients had a different composition of gut bacteria than their spouses, despite similar environmental exposure. “Some bacterial species are more prevalent in MS patients, some less, but they are different,” says Baranzini. In collaboration with Mount Sinai, Caltech, and UC San Diego, he and colleagues introduced MS microflora into mice born in completely sterile environments. “When we induced the disease, they got very sick, much more so than mice receiving the spouse’s microflora,” says Baranzini. “That means the MS microflora has something that helps initiate or perpetuate the disease.”
Last year, Baranzini and his collaborators started the International Multiple Sclerosis Microbiome Study, involving specialists from all over, including Boston, Edinburgh, Buenos Aires and Munich. They hope to establish the characteristic MS microbiome by collecting samples from 2,000 patients and controls over three years. “If we know exactly what imbalance creates an environment for MS,” he says, “we can search for noninvasive, safe ways to restore it through probiotics, antibiotics, a combination, or a change of diet.”
Nowhere to Hide
So a targeted diet and supplements may keep MS from gaining traction, avoiding damage altogether. Or, if the disease does get a toehold, ocrelizumab may shut it down. And, soon, Chan and Green may perfect a remyelination agent to actually repair the damage.
Multiple sclerosis is finally out of time. Solal, who just completed a competitive bike race benefiting MS research, will no doubt make good use of it.
The biggest question I get is how to get into ketosis fast? When I first started my ketogenic lifestyle two years ago, I was just trying to lose weight “period”. I didn’t understand being in a state of nutritional ketosis let alone being fat adapted. For those reasons, I failed miserably trying different types of ketogenic diets like CKD (Cyclic Keto Diet). It was painful eating low carb during the week because all I could think about was refeeding on the weekend. Was it because I was doing it wrong? Or maybe I shouldn’t be doing it at all…Hmmm It seemed like every Monday and Tuesday I was experiencing keto flu all over again…lol… It was horrible repeating that week after week. Basically, if I was reaching ketosis by the end of the week, I was kicking myself out of it come the weekend! But like I said, didn’t understand what ketosis was at the beginning stages so I had to learn the hard way. So I’m grateful you found this as I want to inspire you to give it your all… Sorry about the rant… Let’s get down to the Dirty! When you’re in a state of ketosis your liver oxidizes fat into energy molecules that the brain then utilizes as fuel. To be in ketosis you have to be producing 0.5 mmol/L – 5.0 mmol/L of ketones which you can test using a glucometer. Below I’m going to give you some tips that have helped people that I’ve worked with get into ketosis fast.
Get to Bed Early
Sleep is the most important factor on a ketogenic diet because this is when the body produces the most ketones. Basically, you body repairs at night from releasing growth hormones. Here are a few reasons to get to sleep on time… 1: You don’t want high cortisol levels at night because it can cause an inflammatory state and spike your glucose preventing you from keto-adapting. 2: Staying up all night can also put stress on your adrenal glands that control hormones and metabolism which is connected to your thyroid. 3: You ever heard of the circadian rhythm? It’s our body’s natural timekeeper or as some may say… Our “bodyclock”. It regulates when we feel sleepy or awake during the day. 4: Computers, cell phones, lamps, T.V.’s or any kind of false light tells the pineal gland in the middle of the brain that it’s afternoon when in reality it’s night and we should be sleep. The body doesn’t know it’s in modern times and this can cause cortisol spikes. Try your best to get to sleep by 10 p.m. to get into ketosis fast and enjoy the full benefits of a ketogenic diet.
Fix Your Macros
I work with a lot of women and I notice them eating high amounts of protein and sometimes no carbs at all! What happens is two things… 1: You’re not in ketosis because eating high amounts of protein can break down into glucose causing you to remain in a catabolic state. 2: Eating very little carbs or no carbs at all tells me you’re not getting enough fiber which is very important on a ketogenic diet. Make sure you’re eating 15-20g of “fiber carbohydrates” from cruciferous veggies, avocados or the like. You have to make sure to get around 150-200g of fat every day. Keep your protein moderate at 50-90g a day depending on your gender, age and fitness activity level.
MCT’s are small in particle size and can be digested really quick from bypassing the gallbladder. The gallbladder releases bile salts from the liver to break down normal fats. So basically, you can use MCT oil to get your body into ketosis fast due to it enter the bloodstream at a rapid pace. So basically, you can use MCT oil to get your body into ketosis fast due to it enter the bloodstream at a rapid pace, unlike other fats. You can also use it if you get kicked out of ketosis i.e.(CHEATING)…lol… MCT’s can also be found in foods like bacon and chicken skin.
Intermittent fasting is one of my favorite methods to get into ketosis fast but it’s not for everyone. Your glycogen stores will deplete quickly just by fasting alone. Therefore your body has no choice but to find another fuel source (such as fat) other than relying on carbohydrates. The most common and easiest way to approach intermittent fasting is the 16:8 method where you fast 16 hours a day and eat within an 8-hour window. You can check it out here in a more in-depth blog post about intermittent fasting. Just make sure to get adequate amounts of fat when you do eat so your body can get used to utilizing it as fuel instead of breaking down muscle to produce glucose/carbs, also known as gluconeogenesis. Be careful with IF if you have adrenal issues or you’re hyperglycemic because it can make those conditions worse.
Instead of doing a three-day split where you work your entire body three days a week and rest in between days. Try grouping two or three muscles groups per day. You can do back and biceps one day, chest and shoulders the next day and do legs the third day and repeat. This allows you to deplete your glycogen stores a lot faster putting you in ketosis. If you want to stick with three full body workouts then do some light walking, biking or HITT training between resistance training days.
Now I don’t mean stop eating carbs all together…lol… If you’re starting out on a ketogenic diet, you may choose to lower your carb intake slowly to avoid the keto flu. For instance… You eat 100g of carbs one week and then 80g the next week and so on. Drop it down quickly to 50g the first day, 30g the next and 20g of carbs on the third day. The keto flu is only temporary if you do everything correctly like getting quality sleep and balancing your macros accordingly.
If all else fails… Suck it up and eat massive amounts of fat! I mean 250-300g a day… Seriously! You want to let your body know its time to start using fat as a fuel source. Now I’m not saying that you should skimp out on the correct amounts of protein or carbs. Just understand that we’re not counting calories here just adding more fats. So keep your protein and carb intake the same throughout the day. I’m sure you found a nugget or two from this blog post and my approach to the ketogenic diet. If you find this useful or want to add to the list. Don’t be scared to leave a comment down below…lol… Yes, I’m a big guy, but I’m probably thousands of miles away from you so don’t worry about hurting my feelings. Also, don’t forget to check out my 30-day body transformation system designed to get you into ketosis fast “the correct way”. You also get direct access to me and the private community where I’ll help you along the way. You can check it out here. To your success…