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- Herausgeber: Georgia Bolton
- Kategorie: Ratgeber
- Sprache: Englisch
Do you want to follow the all-round best diet and dieting strategy for losing weight and healing your body? If so then keep reading…
Do you have problems with diets not working for you? Struggling on adapting to the new food cycle? Confused on how to exercise whilst following a set keto diet and intermittent fasting schedule? Or reaching optimal ketosis? If you do, within this book
many of the top leaders in the field have shared their knowledge on how to overcome these problems and more, most of which
have 10+ years worth of experience.
- A simple trick you can do to increase weight loss!
- The best strategies for combating against ALL side effects of fasting and ketosis!
- The one method for coping with intermittent fasting a lot more easily!
- Why the ketogenic diet and intermittent fasting combined will heal your body and turn you into a fat-burning machine!
- Understanding why some people will fail with the ketogenic diet and intermittent fasting!
- And much, much more.
The proven methods and pieces of knowledge are so easy to follow. Even if you’ve never tried either intermittent fasting or the ketogenic diet before, you will still be able to get to complete your goal of losing weight and healing your body.
So, if you don’t just want to transform your body but instead revolutionize your life, then click “ Buy Now” in the top right corner NOW!
Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:
Veröffentlichungsjahr: 2020
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Georgia Bolton
Keto and Intermittent Fasting Mastery
Table of contents
Introduction
Chapter 1: The Problems with the Modern Diet
Chapter 2: The Good Parts of Keto
Chapter 3: The Bad Parts of Keto
Chapter 4: Getting Started with Ketosis
Chapter 5: Ketosis and How to Reach It
Chapter 6: Making Keto Work for Everybody
Chapter 7: Is Keto a Good Fit for You?
Chapter 8: Exercise and Keto
Chapter 9: Keto While Vegan
Chapter 10: Keto Myths
Chapter 11: Good Foods
Conclusion
Intermittent Fasting Mastery
Introduction
The public consciousness is bubbling with all manner of diets and weight loss strategies - from intermittent fasting to the Atkins diet to the Paleo diet.The one that seems to be continuously mysterious to a lot of people is the ketogenic diet, or keto, for short. Is it a high protein, high fat diet? Low carb diet? Neither of these - the keto diet is based on the principle of changing the body from a carbohydrate-powered metabolic engineto a fat-powered one. The name “ketogenic” comes from the compounds that are the end result of the breakdown of fatty acids in the liver when there is not enough sugar in the bloodstream, called ketones. When blood glucose is low, either via fasting or by a particular diet, the body breaks down stored fat into ketones as fuel.
Now how does all this apply to the diet? Essentially, the ketogenic diet is one that revolves around the high-fat intake, moderate protein intake, and very low-carbohydrate intake to keep your body in a state of “ketosis” - burning ketones for fuel instead of sugar.
Interestingly, the genesis of the ketogenic diet lies in the treatment of epilepsy. Treatises from ancient Greece going back as far as 400 BCE prescribe the use of fasting to treat seizures. Obviously, they didn’t know it, but fasting bodies created ketones to fuel themselves.In the early 20th century, Rollin Turner Woodyatt used it to treat epileptic patients with some success. In the 1990s, it received national attention again as a treatment for epilepsy, and from there, the diet gained momentum and other similar diets emerged such as the Atkins diet and Paleo diet.
How do the keto, Atkins, and the paleo diet differ from each other, you may ask? If you look into a nutrition magazine, you’ll be up to your eyeballs with those three and a thousand more strategies.
To keep it concise, keto and Atkins are fairly similar. The primary difference is that the goal of Keto is to put you in ketosis, a metabolic state of burning ketones for fuel, while Atkins is centered around strictly weight loss. Atkins also is more structured in its approach, classically containing four different “stages” and which are based around time and amount of weight lost. Finally, and most notably, the Atkins diet is more generous in its carbohydrate consumption.
The paleo diet revolves around trying to recreate a hypothetical “caveman” diet of unprocessed foods, composed primarily of organic protein and vegetables. What’s more important to the paleo diet is the particular food choices, not necessarily a delicate balance of fat, protein, and carbohydrates. The paleo diet has a lot in common with other diets, in that it emphasizes whole food choices over processed ones, and usually ethically-sourced ones at that, but does not really concern itself with macronutrient balance and ketosis.
Ketosis is a big subject, with many facets to consider, from how it fixes the modern diet to what to eat. If you’re interested in changing your energy systems, read on. The knowledge in this book should put you on the path to a more informed and healthier version of yourself.
Chapter 2: The Good Parts of Keto
Keto has been espoused across by people in all walks of life as a powerful tool to lose weight, improve athletic performance, reduce brain fog, control cravings and increase self-control, lower insulin resistance, control certain diseases, and even save money and time.
Keto and Weight Loss
To learn how the ketogenic diet helps you lose weight, one must first visualize how the body stores its excess energy – as fat. All the fat on the human body, or adipose tissue, represents a huge reservoir of potential energy, that could last us up to weeks. What happens with a lot of people is that that fat never really gets tapped in to, as the continuous flow of carbs into the body defeats the need for the body to break into its supply. When you starve your body of carbohydrates, it turns to its stored fat for fuel, a state of ketosis, producing ketones. Ketones are like the backup generator for your body, produced in the liver, and triggered by low blood sugar. Lipase, an enzyme, cleaves off some of the stored triglycerides, and they’re chauffeured off on a silver platter for your liver to break down and use as energy.
Ketones manifest in three types, all of which are somewhat hard to pronounce and spell: acetoacetate, acetone, and beta-hydroxybutyrate. The first one is important as it can be used to test your levels of ketosis, and the last two are what enters your body cells and becomes energy, beta-hydroxybutyrate being the best ketone for energy. All these molecules are taken from body fat, which can only be accessed once muscle glycogen reaches a certain depletion point. What happens is your body is essentially eating itself in the way it was designed to do, by burning through its fat reserves; it’s theorized that in the past, our ancestors, hunter-gatherers, lived in a way very similar to this, as access to fresh game didn’t necessarily happen every day.
The nature of how ketosis shreds the fat off your body is also interesting. For some reason yet unknown to metabolic scientists, ketosis has shown to be able to reduce the abdominal fat – fat around our viscera, our organs, better than traditional weight loss programs. This means the organs can work easier and be more free of inflammation, sparing them some of the stress that leads to type-2 diabetes, heart problems, and veritable cornucopia of other maladies. Our overall lipid profile changes as well, with a stark decline in triglycerides, reduction in LDLs, and increase in HDLs being among the most commonly observed phenomena.
One of the more “quiet” or unsung benefits of going on a ketogenic diet is the fact that the longer you stay on it, the more efficient your body gets at producing ketones and supplying you with energy from the thousands of calories stashed in your fat cells. This is the reason why many people are trying it out for the first-time crash and give up; it’s not necessarily an easy or expedient thing for your body to go from a glucose-fueled system to a fat-fueled system. It takes your metabolism a while to catch up to what your mind is putting it through, but after it gets adapted, your body is rendered into a biological fat combustion engine. In addition, because your diet is composed of “heavier” foods, fats and proteins, you can feel full in what is ultimately less food and fewer calories, eliminating a need to snack and controlling your cravings. Numerous studies have proven the effectiveness of the diet, in 2012 a study conducted on obese kids and teenagers found reduced body weight, fat mass, and waist size and a reduction in shrinkage insulin levels, meaning that what they eat containing carbs won’t immediately be shuttled off into their fat cells. Another study in 2017 found that a group while combining the diet with a CrossFit exercise regime, lost an average of 6 pounds of fat and improved their athletic ability over a period of six weeks.
Improved Mental Focus
Everyone and their mother’s dog has gone through the stage of sleepy, heavy-headedness that accompanies consuming a whole large pizza with a side of cheesy bread and a marinara sauce with as much sugar as candy - the feared high blood sugar crash that can make it feel like you’re wading through concrete. Augmented ability to cut through brain fog and focus on the task at hand is a commonly reported symptom for people in ketosis, likely explained by the fact that they’re no longer in a constant, brutal cycle of eating and crashing and eating and crashing. Beta-hydroxybutyrate, one of the most important ketone bodies, might be partially responsible for this, as when it barges into your brain in all its energy-rich glory, it stimulates the growth of new mitochondria. Obviously, it can’t be conclusively linked to abated feelings of fogginess, but it may explain how the diet has helped people with epilepsy, covered below.
Keto and Chronic Diseases
The original formulation for the ketogenic diet was as a way to combat epilepsy, but also has shown some success in treating maladies like diabetes, heart disease, Alzheimer’s and some cancers.
The keto diet and epilepsy have shared a bed for quite some time, as that was the reason it was first brought into being. The exact mechanism of action is still poorly understood, but research at John Hopkins University shows that for children, who, for one reason or another, can’t be placed on anticonvulsants, can have their seizure incidents reduced by 50% in half of the test subjects and by 90% in a third of patients. The best explanation put forth as of yet as to how it effectively sabotages epilepsy is that ketones themselves are anticonvulsant, via the fact that they are more energy efficient than glucose. The neurons in the brain adapt and increase the number of mitochondria, the powerhouse of the cell that produces energy. The increased number of mitochondria can more easily handle the massive increased energy load that flows through the brain during a seizure.
Type-2 diabetes also lays within the sights of keto’s metabolic sniper rifle by draining the sugar from your blood and reducing your need for insulin and diabetes-controlling medication. To fully grasp the breadth of this, insulin resistance needs to better understood. When your cells become insulin resistant, they start refusing to take in the glucose-insulin is trying to shove into its doors, so it stays in the blood. When this happens, the pancreas goes bonkers and makes more insulin, making you a person with diabetes. A lowered insulin resistance means your body can take in the sugar like it’s supposed to and your body goes back to normal.
In a study performed in 2008, over the course of 24 weeks, diabetic patients on a ketogenic diet nearly exterminated their need for medication, with 95.2% of them versus a mere 62% who were put on a low-glycemic diet. Their HDL (“Good” cholesterol) also increased, while the low-glycemic group experienced no change, and lost about 10 more pounds, losing on average 25 while the low-glycemic lost 15.
Heart disease is also treated by keto, simply because it is often linked to carrying excess weight around, which a state of ketosis helps to eliminate. In addition, inflammation from excessive carbohydrate intake, the bane of any well-functioning circulatory system, drops, freeing up huge amounts of stress on the heart and its various tendrils and valves. It should be important to note that for best heart-disease countering effects of keto; one should make sure that a higher portion of the fat they’re consuming come from monounsaturated than saturated as it is rich in omega-3s, which is a great boon for the heart.
Alzheimer’s Disease is a progressive form of slow dementia, usually seen in the elderly. While assuredly not a panacea for the disease that ruins lives of not only those suffering from it but from their families, certain attributes of keto can help alleviate symptoms. It has been found in animals with it that it can improve proprioception – balance, and coordination, and when supplementing with ketone esters, can reduce amyloid plaque, a characteristic marker of the disease. Again, the exact mechanism of action isn’t known, and research is still ongoing. Areas of pathologic neurology are still poorly understood, probably because neurology itself is poorly understood.
Finally, some cancers, particularly brain cancers seem to respond to ketogenic diets. The theory is that the lowered blood sugar and insulin levels may reduce global inflammation, as inflammation has been known to be a root cause in many diseases. A slew of case studies found it aiding treatment of glioblastoma multiforme. Unfortunately both the most widespread and aggressive form of noggin cancer one can acquire. It is interesting to note that the diet shares a certain number of traits with fasting, most obviously autophagy, or “self-eating,” the burning of fat for fuel, and both have shown some success in shrinking tumors. Perhaps it is the combination of what is basically starving out the cancer cells of easy to access energy along with the reduced global inflammation.
Oxidative stress, the accumulation of highly reactive molecules in the body without enough compounds to properly neutralize them, has been shown to lead to an increase in global inflammation. Inflammation has been linked time and time again with a slew of chronic diseases, the classical killers – diabetes, heart disease, and cancer. Antioxidants work to detoxify these free radicals; common sources are fruit and vegetables. One very interesting find was that when consuming carbohydrates alone, the body essentially switches off its natural system for handling oxidative stress, necessitating the consumption of antioxidant-rich foods. But when forsaking carbohydrates and consuming dietary fat and protein, these natural antioxidant systems are still switched on. The implications of this are immense, as it could radically change the way we look at our diets and the consumption of carbohydrates from here on out. With this in mind, it’s no surprise that a diet that reduces systemic inflammation is also one that has shown some success in shutting down diseases whose root lays in inflammation.
