What else happens when we break down muscle glycogen? We lose water weight! Our muscles store about 3 grams of water for every gram of glycogen, meaning we can lose quite a bit of weight right away when we tap into glycogen stores for fuel. That's why someone who loses weight in "just one week!" from a low-carb plan is likely losing water weight, not necessarily real weight that stays off over time.
Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.
But even if you’re not trying to lose weight, the keto meal plans might appeal to you. By limiting sugars and processed grains, you lower your risk of type 2 diabetes. Eating an array of heart-healthy fats, like nuts, olive oil and fish, can decrease your risk of heart disease. And while some people stick to a super strict keto diet, with 75 percent of their diet coming from fat, 20 percent from protein and just five from carbs, even a less intense, modified version can help you reap the keto diet’s benefits.
Hi Sam, it won’t work. You will be incredibly hungry and you won’t have any energy. The idea of the keto diet is to get your body used to use fat to burn energy not carbs. Since you won’t be eating carbs energy has to come from “something” and it can’t be protein. I can’t recall what happens when you have too much protein when doing Keto but it was something scary. In general, I do not recommend the Keto diet without some sort of supervision by your doctor or nutritionist that can watch your process and progress.
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
If you’re not sure after your initial test, explore other healthy diets such as clean eating and always have in mind that your number 1 goal should be to avoid overly processed foods (keeping this definition fairly broad of course, as we live in the 21st century and have to adapt to modern age as well, where hardly any of us have time to spend 12 hours a day evolving around food production, gathering and cooking).
Have a hamburger but not the bread bun, load it up with veggies and cheese. Instead of a sandwich, have the fillings on a salad or wrapped in nori (seaweed) sheet, wrapped in slices of ham or other deli meats. And instead of cheesecake with a biscuit base and sugar-laden filling, have a base made of ground almonds topped with cream, cream cheese, and berry filling.
A low-carb diet can be extremely effective for dropping excess fat, and studies show it may also help reduce the risk of insulin resistance and diabetes. As it eliminates foods we have a tendency to overeat (can you say bread basket?), you end up saving calories. And since carbs spike blood sugar, you'll have more stabilized blood glucose levels, too.
Bread, pasta, potatoes, sugar etc. There is no nutritional value in these foods. You may argue that there are fibre and B group vitamins, true, but you gain so much more fibre and vitamins by increasing your vegetable intake and stopping the leaky gut that wheat creates which also reduces your vitamin/nutrient absorption. There is no known bread or pasta deficiency in medicine!
Yes, yes, yes it works. Just take a look at my testimonials page and join my closed group to see all the amazing changes happening to everyone who lies this way. This may also be another page you may wish to read. I understand it takes a huge mind shift to change what we have been believed, but trust me, it is the healthiest and most nutritious way to live.
Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)
I personally don’t count anymore as I want this to be as easy and sustainable as possible. I have had years of counting calories and points, and this is incredibly liberating. I just don’t eat any sugars, grains or high carb foods any more so I am incredibly low carb all the time. When I was starting out I counted, just to see where my carbs were coming from and it was an eye opener. And yes you are correct, to go into ketosis anywhere between 20-50g carbs/day. Find out what works for you.
Start the Atkins 40 program by eating 40 grams of net carbs, 4 to 6-ounce servings of protein and 2 to 4 servings of fat per day. As you approach your weight loss goals, start to increase your carbohydrate portion size. By offering flexible eating options and a variety of food choices, it is simple to follow and easy to lose weight on Atkins 40 from day one. Your daily carbs can come from all food groups and you can choose to eat anything from the Acceptable Foods list below. With Atkins, you have the opportunity to customize your diet plan to achieve your weight loss goals in no time.
BHB salts are a very useful tool to calm the hangry beast and establish appetite control. If you use 1 tsp to 1 Tbsp of the powder in 4 oz of water when you feel inappropriately hungry, it will raise your blood ketone concentration enough to satisfy your hypothalamus for at least a couple of hours. The brand called KetoCaNa has the best taste in my experience for an individual product, though I now use a 50/50 blend of that plus another ketone salt preparation called Nutricost Ketone Salts, both available from Amazon.com. The blend tones down the acidity of the KetoCaNa product and provides the best overall taste to my palate. You won’t need it every day, only when you feel like you need appetite control.
Hi. I stumbled on your site via FB. I follow a lot of the advice you offer already. I typically eat scrambled eggs with turkey, a piece of wholebread toast and coffee for breakfast, salad and breast of chicken with vegetables for lunch and something similar (chicken or red meat or salmon) for dinner, with 2 snacks of 3 rice cakes with 150 gr. of turkey and a protein shake if I go to the gym (weights training 3x week). In the first 3 months of eating like this my % fat went down from 17.5 % to 14 % (44 yr old male), while keeping weight constant, but another 4 months later I stay the same. I wanted to ask, if I want to continue to lose fat, should I:
my children regularly make themselves smoothies, bacon (2 minutes in the microwave covered with kitchen paper), scrambled eggs with cheese in the microwave (mix 2 eggs, cheese, milk – 1 minute, stir, 30 seconds, stir, 30 seconds, stir). They used to moan and complain there are no cereals in the house, but they have learned to cook their own breakfasts and look for what ingredients we have rather than reach for a box of cornflakes