at that level, the body needs to adapt. It shall run on ketones (the breakdown of fats). It has no choice. Nutritional ketosis-a ketogenic diet
1 gram of carb= 4 cal
20 gram * 4= 120 cal a day from carbs allowed. That's it.
at a 2500 cal daily intake that's basically 5% carbs. MASSIVE change here. Therefore the macro allocation would be something like; 65 % healthy fats 30 % protein 5 % carbs. Classically a ketogenic diet is about 10% daily calories from carbs
one can confirm they are in ketosis via ketostix. They are very cheap. There is an adjustment period as the body initially freaks out -- 'keto-flu' . Mental fog, diarrhea, cramps, nausea...However, it shall adapt. The breakdown of fats for energy is a NORMAL process. You're just forcing the body to run on it (ketones), as it no longer has a sufficient intake of carbs.
there is no more dispute as to the weight loss benefits of such an allocation of macros. In addition cardiovascular and cholesterol profile improve . Also decreases systemic inflammation (c-reactive protein). Don't be surprised if you find IMPROVED mental acuity.
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0056190/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
http://ajcn.nutrition.org/content/85/1/238.full
clearly the above three links aren't from 'kook sites'.
on a ketogenic diet, electrolytes can go out of whack (sodium, mg, potassium). May need supplementation. Atkins diet must provide this in the food choices or as supplemts, dunno.
some people are genetically very 'carb sensitive'. For those, ketogenic diet may be for life.
Anecdotally, a very good friend lost 80 lbs on a ketogenic diet. Physically remarkable transformation. She said the initial start is very hard-but, after awhile, her hunger pangs disappeared. No cravings for sugar . I like to do ketogenic cycles. 3 mths or so. I find i 'feel' better while in ketosis. Less mental fog.
ric im not smart enough to understand if you're agreeing with me but i believe you are. I use the atkins diet system whenever i get out of control with my weight. i go from 170 to 220 over a winter. eating healthy and cutting the carbs dramatically always gets me right back to 170 with no "skinny fat" side effect. I'm super active and labor for 13 hours a day at work so when when my diet is good the pounds fly off and yes i do feel better mentally
Was agreeing with you, and you're plenty smart . I wasn't very clear .
I've heard of this Atkins diet , wasn't aware of details. Wanted to comment on the net 20g carbs for 21 days . That's all
and yeah , limiting carb total to such a severe low number isn't a lot of fun . Dramatic decrease in food choices!! For most , not a cool way to live . But it works .
Keep it simple, exercise more eat less. Exercise, try to do things you like to do. Raquetball, tennis, hoops, running, biking add in a little gym time. Walk instead of drive if not too far. Eat more fruits and veggies, cut out fast foods. Stay active, no sitting on the couch all day Sunday watching NFL haha
Good for you to get fit. Like it's been mentioned before, most gamblers have addictive personalities so working out "should" work great for most on this forum. When I do something, I don't do it half-ass and have been working out for 5+ years and am in the best shape of my life. Weight training, make sure you do it. And I 100% agree with sprinting or at least changing your pace running and think it's much better for your overall health than jogging. Would you rather look like a marathon runner or a sprinter?
You mentioned you only had a peach for breakfast, too little. Eat protein, eggs (or eggs white) as breakfast IMO is the most important meal. Don't skimp on it.
It was said above once you start and stick with it (and see the results) it keeps you coming back. It's amazing what being in shape does for your self confidence. It's also amazing to me that your fat friends don't like to see you in good shape and at least for me give me a ribbing about being in shape. Good luck!
You mentioned you only had a peach for breakfast, too little. Eat protein, eggs (or eggs white) as breakfast IMO is the most important meal. Don't skimp on it.
It was said above once you start and stick with it (and see the results) it keeps you coming back. It's amazing what being in shape does for your self confidence. It's also amazing to me that your fat friends don't like to see you in good shape and at least for me give me a ribbing about being in shape. Good luck!
King, I started to read this thread and just wanted to add my experiences, sorry if they have already been mentioned.
I woke up one day saw a number on the scale and said this is it. I took a few principles and ran with it (literally).
First two weeks:
-Don't drink a single calorie (Water and now you have some gatorade/powerade options among many other things). I actually found out later after I lost all my weight though that anything but water has negative connotations to your plan.
-Eat a bunch of eggs and sausage. I ate an omelet or scrambled eggs every morning. You don't have to just have one or two eggs either. There are many other options too, but no carbs!
-Lunch there were plenty of options other there. YOu will be shocked when you start researching foods with no carbs, you can find something you can cling too that you already like.
-Dinner, for me it was steak and chicken.
The goal here is to cut ALL carbs out and don't have a single carb for 2 weeks. At that point you will start to notice things changing. If you can be active at all in those two weeks it will only exponentially raise the results. I got to where I was walking/running 2 miles a day, I was pushing myself and timing myself as well. I made to sure to consistently get my time lower and run more of the two miles.
After two weeks you can reassess the situation and see how you feel. At this point your body will learn to create energy from fat instead of carbs. Once you get over that hump it does become will power and control to keep the momentum. I was able to keep this going for a few months and established a cheat day every 7 days, off memory I believe i did this after about 4-6 weeks. I lost about 50-60 pounds by doing this and then changed my body type after that by putting about 15 pounds of muscle on. I sustained this for a few years and then life changed and got more comfortable. I ate however I wanted and drank how ever I wanted with little to no exercise for 2-3 years before my body attempted to return to before diet stages. Now I never did let it get back to pre change but I am not in any great shape now either.
I woke up one day saw a number on the scale and said this is it. I took a few principles and ran with it (literally).
First two weeks:
-Don't drink a single calorie (Water and now you have some gatorade/powerade options among many other things). I actually found out later after I lost all my weight though that anything but water has negative connotations to your plan.
-Eat a bunch of eggs and sausage. I ate an omelet or scrambled eggs every morning. You don't have to just have one or two eggs either. There are many other options too, but no carbs!
-Lunch there were plenty of options other there. YOu will be shocked when you start researching foods with no carbs, you can find something you can cling too that you already like.
-Dinner, for me it was steak and chicken.
The goal here is to cut ALL carbs out and don't have a single carb for 2 weeks. At that point you will start to notice things changing. If you can be active at all in those two weeks it will only exponentially raise the results. I got to where I was walking/running 2 miles a day, I was pushing myself and timing myself as well. I made to sure to consistently get my time lower and run more of the two miles.
After two weeks you can reassess the situation and see how you feel. At this point your body will learn to create energy from fat instead of carbs. Once you get over that hump it does become will power and control to keep the momentum. I was able to keep this going for a few months and established a cheat day every 7 days, off memory I believe i did this after about 4-6 weeks. I lost about 50-60 pounds by doing this and then changed my body type after that by putting about 15 pounds of muscle on. I sustained this for a few years and then life changed and got more comfortable. I ate however I wanted and drank how ever I wanted with little to no exercise for 2-3 years before my body attempted to return to before diet stages. Now I never did let it get back to pre change but I am not in any great shape now either.
