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Old 11-08-2014, 09:36 AM   #61  
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Carb Creep

Allowing more carbs creates plateaus

A higher protein intake is encouraged during the first 3-4 weeks of a ketogenic diet. But after the body becomes keto-adapted and is burning mostly ketones for fuel, protein intake should be lowered to between .8 - 1.5 grams per kilogram of lean body mass. (If you exercise a lot, you can go to the higher end of the range.) Try cutting back on protein and adding a little more fat to your diet, while staying at a calorie deficit.


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Old 11-08-2014, 09:41 AM   #62  
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K - Keto adaptation: your body will gradually use ketones more efficiently. There may even come a time when you cannot make your ketostix turn purple at all. This is not a bad thing and it does not mean you cannot lose weight, or that the health advantages of low-carb are gone. The Inuit thrive on this diet their whole lives, after all. It means that you may have to watch calories a little more closely than in the years prior, although it should still be extremely difficult to gain fat.

L - Leptin signaling: fat is hormonally active. It sends out leptin, a satiety hormone whose job is to say "hey, come eat." As you lose non-visceral fat, there will be less fat cells around sending this signal to your metabolism. This is one possible answer to the tapering off of weight loss (on any diet, in fact). I sincerely hope it isn't the case, but some obesetologists theorize that being obese for the long term can permanently burn out leptin receptors. And to add to your misery, insulin interferes with leptin reception - but that is something keto helps solve.

C - Carb creep, cheating, and other "user error": we get comfortable with our diets and experiment with expanding our palate. We lose some of the rigor that we applied when starting. The end result is that we are eating more carbohydrate than we expect.

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Old 11-08-2014, 10:07 AM   #63  
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Carb Creep

After being Keto-Adapted for 5 months, I reached a fork in the road and I took it. I ate a serving of cornbread with a large bowl of little Great Northern white beans on October 27, 2014. That Carb Creep knocked me out of keto until present day. I've plateaued and stalled.

Carb Creep is a creep. I've not experimented with carbs since then. I immediately returned to Ketogenics the next day. I'm drinking my Bulletproof Coffee with Irish KerryGold Butter and it's my favorite pleasure of Keto

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Old 11-08-2014, 10:34 AM   #64  
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One Will Lose Body-fat More Quickly on Keto Than Not

The brain requires or uses rather roughly 20% of daily maintenance energy. Under glycolytic conditions the predominate form in which the brain accepts energy is glucose or glucose derivatives. In other words at least 20% of energy expended daily under a glyclytic metabolism must be taken from dietary or stored glucose. Under fat-adapted ketogenic conditions at least 80% of the energy used by the brain is in the form of (fat-derived) ketone-bodies.

As well under ketogenic conditions one will sweat, excrete, and exhale fat-derived ketone-bodies which can account for up to 100 kcal of energy lost per day.

Say that a person requires 3,000 kcal in order to maintain his weight. Each day this person if under a ketogenic metabolism would lose an additional 580 kcal of fat than he would have lost if he had not been under a ketogenic metabolism.

Ketosis Blunts Appetite and Increases Meal Satiety


Protein and fat are known to cause greater satiety than sugars do which lends to a decrease in the tendency to over-eat; as well as this, the metabolism of ketosis has certain appetite-suppressing qualities.

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Old 11-08-2014, 10:45 AM   #65  
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Some obesetologists theorize that being obese for the long term can permanently burn out leptin receptors.

And to add to your misery, insulin interferes with leptin reception - but that is something keto helps solve.

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Old 11-08-2014, 11:03 AM   #66  
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There have been 25 prospective studies done examining the relationship between heart-disease and saturated fat and only four of them managed to find any relationship whatsoever. If there was a real danger from eating saturated fat, we would see a far more consistent relationship, especially considering how healthy people in general tend to avoid it based on public health recommendations.

This recent meta-analysis by Krauss et al. is the most comprehensive review of it's nature: http://www.ajcn.org/content/early/20...27725.abstract


Background: A reduction in dietary saturated fat has generally been thought to improve cardiovascular health.

Objective: The objective of this meta-analysis was to summarize the evidence related to the association of dietary saturated fat with risk of coronary heart disease (CHD), stroke, and cardiovascular disease (CVD; CHD inclusive of stroke) in prospective epidemiologic studies.

Design: Twenty-one studies identified by searching MEDLINE and EMBASE databases and secondary referencing qualified for inclusion in this study. A random-effects model was used to derive composite relative risk estimates for CHD, stroke, and CVD.

Results: During 5–23 y of follow-up of 347,747 subjects, 11,006 developed CHD or stroke. Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD. The pooled relative risk estimates that compared extreme quantiles of saturated fat intake were 1.07 (95% CI: 0.96, 1.19; P = 0.22) for CHD, 0.81 (95% CI: 0.62, 1.05; P = 0.11) for stroke, and 1.00 (95% CI: 0.89, 1.11; P = 0.95) for CVD. Consideration of age, sex, and study quality did not change the results.

Conclusions: A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat.

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Old 11-08-2014, 11:05 AM   #67  
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How to Enter Ketosis Quickly, Easily, and Reliably

What initiates ketosis is an empty store of liver-glycogen, so this method will attempt to eliminate liver-glycogen stores in the quickest manner possible.

Here is the full-proof method to enter ketosis:

Day 1:

Do not eat anything after 6 p.m.

Day 2:

Wake up and perform interval training or weight training on an empty stomach.
Hike up a hill if you're a beginner....increase the number of times you climb up the hill as your body and endurance will allow.

Begin a strict ketogenic diet with 0-2% of calories attributed to carbohydrates.

Day 3:

Wake up and perform (medium steady state) or light-medium conditioning/weight training on an empty stomach

Begin a normal ketogenic diet with 5% of calories attributed to carbohydrates
If not already, you will soon be in ketosis in a short matter of time.

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Old 11-08-2014, 11:10 AM   #68  
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How to Know You're Under Ketosis

When the body is under a ketogenic metabolism, you will exhale acetone and excrete acetone thru the urine.

Acetone is said to have a "fruity" smell, so if your breath or urine smells somewhat like fruit then you're under ketosis. Many people also report a metallic taste in their mouths when under ketosis.

There are also ketostix available at any pharmacy with which to test yourself for ketosis.

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Old 11-08-2014, 11:20 AM   #69  
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The Gloom of Induction

If this is your first time ever on a ketogenic metabolism, or if you haven't been under ketosis for a long time, then you will experience a period of induction in which your body adjusts itself to a ketogenic metabolism. The length of this induction varies, but can last anywhere from 10 to 30 days.

During this period, you will most likely experience headaches, brain fog, cramps, moodiness, and fatigue.

This is normal and temporary. After this induction period, your body will be fully adjusted to a ketogenic metabolism and your energy will be restored.

It is important to stay under ketosis until your body is fully adjusted.

Do not undergo any "carb-ups" until this induction is complete.

You will know because all of your symptoms and sluggishness will disappear completely and you will suddenly feel fine.

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Old 11-08-2014, 02:30 PM   #70  
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Walking Has All of the Benefits

Pilates, yoga and the classic treadmill get all the attention when it comes to popular ways to stay healthy. There is, however, a more unassuming workout that might not get the column inches, but has all the benefits: walking.

Certified fitness professional Jolynn Baca Jaekel explains: “What I love about walking is that anyone can do it at any age and any fitness level. Plus it is good for your heart, your head and your wallet.”

A recent report by the Ramblers and Macmillian Cancer Support entitled Walking Works (PDF) details the health benefits of the humble walk. The report found that regular walking to fulfil the 150 minutes of moderate physical exercise every week recommended by the UK's chief medical officer could save 37,000 lives each year. It could also lead to nearly 300,000 fewer cases of type 2 diabetes.

In some cases walking can be more effective than running. Scientists at the Lawrence Berkeley National Laboratory in California, found that brisk walking reduces the risk of heart disease more effectively than running. They observed participants aged between 18 and 80 over a six-year period and found that walking reduced the risk of heart disease by 9.3%, while running reduced it by 4.5%.


Carlene Thomas-Bailey

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Old 11-08-2014, 02:36 PM   #71  
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Walking 30 Minutes is All You Need

Getting started

The recommended amount of exercise for adults is 150 minutes of moderate physical activity per week. That breaks down to 30 minutes of exercise over five days a week.

Even though 30 minutes is the ideal, Dr I-Min Lee, a professor of medicine at Harvard Medical School, suggests starting with three shorter 10-minute walks each and slowly building up to the 30-minute walk once you feel comfortable.

The sooner you get started the sooner you’ll notice the difference in your mind and body. If your aim is to lose weight, then according to the NHS walking estimates, just 30 minutes of walking will help a 60kg (9.5 stone) person lose 99 calories.

The mental health charity Mind found in their report Ecotherapy: The Green Agenda for Mental Health that country walks can reduce depression and raise self-esteem. So ditch the smoggy congested route for a nearby park or green space when you head out for your 30-minute walk.


Walk the right way

Walking is a great way to stay active and improve your fitness, without the added intensity that other exercise forms bring, so almost anyone can do it. A good walking technique is key to staying healthy and improving fitness.

“The first rule of exercise is always engage your core muscles. This is particularly important in walking because you are upright the whole time and supporting your entire body weight. So tighten your stomach muscles.”

The best way to do this is to make sure you are not slouching when you walk, she explains: “Spinal alignment is part of this core strength. You should stand up straight, trying not to lean too far forward or backward with your chin parallel to the ground.

"Of course, you want to be mindful of potential hazards in your path, just keep your gaze a few feet in front of you instead of right at your feet. Let your arms swing naturally and roll through your foot from heel to toe,” adds Jaekel.



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Old 11-08-2014, 02:39 PM   #72  
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Change your routine
Once you’ve mastered the 30 minutes of exercise per day, changing your walking route is a great way to keep motivated. “It's always a good idea to keep changing your course so your body doesn't get too familiar with your workout. That's a surefire way to plateau,” says Jaekel. Here are some tips for keeping your walk varied:

• Walk up hills for a great glute workout. Or if you are exercising in a gym, increase the incline for a similar effect. Walking uphill uses more energy than walking along flat surfaces.

• Do speed walking sprints, using trees, street signs or buildings as your targets.

• Try a long, flat walk for endurance.

By tracking your walking you can assess how far you are going and start considering how much to increase your mileage by. But don’t overdo it, says Jaekel. “It's important to pay attention to how you feel after your longest walks. Is it safe to increase this week or should you wait?"
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Old 11-08-2014, 02:40 PM   #73  
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Get social
The best thing about walking is that you can do it solo or with friends, and it doesn’t cost a thing. Websites such as Britain On Foot and the Ramblers have dedicated walking groups set up all over the country. The Ramblers website even has a list of recommended walks that you can download and take with you. Walking For Health, England’s largest network of health walk schemes, organises weekly walks across the country with volunteers leading the pack. Perfect for when summer shows up.

And being social doesn’t have to mean meeting new people. It can also mean bringing along a pet for your daily walk.
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Old 11-08-2014, 02:48 PM   #74  
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Get the right footwear

• When you are shopping for walking shoes try them on with the socks you'll wear during your workout and go at the end of the day when your feet are slightly swollen. Both of these things can make a huge difference in the way a shoe fits.

• Look out for specialist walking shoes. Because we strike the ground first with our heel when we walk, most specialist walking
shoes have an achilles notch (a little dip down in the back of the shoe) that helps relieve stress on the achilles tendon.

• It's important that your toes have room to wiggle in the toe box and that your heel should not slip. You also want a somewhat flexible sole that will move with your foot, and a shoe that is lightweight and breathable.
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Old 11-08-2014, 03:07 PM   #75  
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“What I love about walking is that anyone can do it at any age and any fitness level. Plus it is good for your heart, your head and your wallet.”

It's free.

It's an activity you can do directly from your front door. You don't need to drive to a club and pay membership dues. You can go anytime you like.

You don't have to pound the pavement with your knees, feet, hips....joints. You can preserve them for the long haul which is the rest of your life. There's much less injuries to the back and your discs will thank you.

In some cases walking can be more effective than running. Scientists at the Lawrence Berkeley National Laboratory in California, found that brisk walking reduces the risk of heart disease more effectively than running. They observed participants aged between 18 and 80 over a six-year period and found that walking reduced the risk of heart disease by 9.3%, while running reduced it by 4.5%.
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