My fat % is way down and muscle mass up, so it's been very positive so far and much easier after week 2 when my body fully adapted to the new eating style.
Carbohydrates leads to raised insulin levels, which inhibits the consumption of fat from your fat store. Our body is pretty smart, so when insulin goes down, it begins to consume your fat for energy, a metabolic state called ketosis.
But until that insulin goes down, what you're experiencing is the dreaded keto flu. So you can experience fatigue, dizziness, even head aches ... which if serious are not normal and you should stop your fast ;-)
Anyway, for successful fasting what I found is this:
1. eat high fat, low carbs meals; if you can't go full keto, at least do that just before starting your fast
2. you might get an electrolytes imbalance, which is THE reason for dizziness and headaches: the solution is to take salt supplements — e.g. right now I'm in my second day of water fasting, when I woke up I felt a little dizzy, but took 4 grams of salt (about one teaspoon) and now I feel great; there are also "salt tablets" on the market btw, which are easier to swallow
NOTE: there's science behind the keto diet, studies and high profile medics backing it up, but there's also a lot of denial about it. One good book describing what the deal is with insulin resistance, why it makes us fat and why the keto diet is healthy would be the "The Obesity Code: Unlocking the Secrets of Weight Loss" by Dr. Jason Fung.
Here's the podcast dedicated to it, talking of keto and fasting; it's a great podcast: http://obesitycodepodcast.com
His diet is low in protein and fat; he gets furious when he sees doctors advocating the opposite, a trendy practice he believes speeds aging.
https://www.statnews.com/2017/06/13/fasting-diet-valter-long...
If you go low fat, you necessarily go low protein too, so you need to replace that with carbohydrates. Even more, you now need "fortified" carbohydrates to get the needed B vitamins and other nutrients usually found in fatty foods, and those will be refined carbohydrates; which is what the American Health Association now recommends. Yes, they actually recommend that people should eat enriched cereals and other bullshit like that.
A high carbs diet made of "healthy, complex carbs" is a myth ;-)
> he gets furious when he sees doctors advocating the opposite, a trendy practice he believes speeds aging.
You cannot claim that without evidence. Nutrition is at this point like alchemy and I won't trust furious alchemists.
There are lots of us living very healthy lives on this "mythical" high carb diet. The Okinawans, for example, before their diet was corrupted by processed western foods, got 85% of their calories from sweet potatoes and were the healthiest and longest lived people in the world.
https://fanaticcook.com/2015/03/14/the-diet-of-okinawa-1949-...
The only B vitamin that's difficult to get on a high carb diet is B12. But that's only because we've removed the bacteria that produce it from our diet by sterilizing our water supplies and improving food hygiene. Animals also get it from bacteria and a lot of commercial meat has added B12. Check here for an exhaustive list of B vitamin sources:
https://www.onegreenplanet.org/natural-health/b-vitamins-how...
Sorry but nominations for Nobel prizes are kept secret for 50 years. I highly doubt he was nominated the same year he was born.
'B vitamins' is very vague. Are you talking about B12? If so, farm animals are supplemented with that anyway - so it's just supplements with more steps. Also, once you hit 40-60 most people have problems absorbing enough B12 and should be supplementing regardless of what they eat.
>A high carbs diet made of "healthy, complex carbs" is a myth ;-)
Hmm, how so? The benefits of HCLF are well documented
Benefits of HCLF:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691673/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967195/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245565/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4583329/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4844163/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2677007/
Low Carbohydrate Diets and mortality:
I do 16/8 I.F fasting on a HCLF diet and have never experienced any of those issues.
There is plenty of evidence showing the benefits of ketosis on the body, and benefits from people switching from SAD to Keto reversing diabetes and the likes - but that's more down to calorie restriction. With regular keto you're raising your risk long-term for diabetes, heart-disease, cancer and stroke due to increased meat/dairy/egg consumption.
https://nutritionfacts.org/video/what-causes-insulin-resista...
You're far better just eating a varied diet with as little animal produce as possible and doing I.F which releases 5x the amount of ketones than the keto diet.
That's not enough to trigger those symptoms for many people, as it depends on how much salt you have in your diet and your own metabolism of course. But do a 36 to a 72 hours fasting, which is otherwise a very healthy thing to do from time to time and you'll experience it head on.
>> "that's more down to calorie restriction"
Why did the plane crash? Due to gravity. What should the plane have done to not go down? It should've had more lift.
Now tell me, how does that help in establishing why the plane actually crashed and what to do to solve it? That's how "calorie restriction" sounds as an explanation, being a prima facie observation. Of course you're reducing calories. But HOW you're reducing those calories makes all the difference.
Another one: Why do people get rich? Because their spending are less than their earnings. What should people do to get rich? They should cut their spending or raise their earnings. Well duh! But it's a totally useless observation, isn't it?
>> "With regular keto you're raising your risk long-term for diabetes, heart-disease, cancer and stroke due to increased meat/dairy/egg consumption."
That's absolute bullshit.
Here's one of the largest studies on dietary fat, done on 50,000 women, spanning for 8 years, showing that going low fat did absolutely nothing to prevent heart disease: https://www.ncbi.nlm.nih.gov/pubmed/28515068
I also wish people would stop posting YouTube videos btw. I don't watch YouTube bullshit. Post links to studies that I can verify.
A ketogenic diet can also reduce hyperglycemia in diabetes, but it is not the wisest choice for the long term, diabetes or not. Addressing the cause of the disease, excess unhealthy fats in the case of diabetes, is better than merely treating the symptoms (hyperglycemia), especially if you can do both with the same intervention (http://www.pcrm.org/health/diabetes-resources).
>Here's one of the largest studies on dietary fat, done on 50,000 women, spanning for 8 years, showing that going low fat did absolutely nothing to prevent heart disease: https://www.ncbi.nlm.nih.gov/pubmed/28515068
Whole-food plant-based diets are the only diets shown to reverse heart disease in a clinical setting:
Dr. Richard Fleming showing progression with low-carb diet and reversal with WFPB https://www.ncbi.nlm.nih.gov/pubmed/1110832
Dr. Dean Ornish reversing heart disease with a WFPB diet https://www.ncbi.nlm.nih.gov/pubmed/9863851
Dr. Caldwell Esselstyn Jr reversing heart disease with a WFPB diet https://www.ncbi.nlm.nih.gov/pubmed/25198208
http://www.ncbi.nlm.nih.gov/pubmed/17518696 CONCLUSIONS: Long-term consumption of a low-calorie low-protein vegan diet or regular endurance exercise training is associated with low cardiometabolic risk. Moreover, our data suggest that specific components of a low-calorie low-protein vegan diet provide additional beneficial effects on blood pressure.
http://www.ncbi.nlm.nih.gov/pubmed/7019459 The study suggests an adverse effect of consumption of beef on plasma lipid and BP levels.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1312295/
http://www.ncbi.nlm.nih.gov/pubmed/15172426 Randomized trial data suggest atherosclerosis progression and coronary heart disease events are minimized when LDL is lowered to <70 mg/dl
Dr. Kim Williams - the President of American College of Cardiology said, "There are two types of cardiologists: vegans and those who haven't read the data."
https://nutritionfacts.org/video/low-carb-diets-and-coronary...
https://nutritionfacts.org/video/how-not-to-die-from-heart-d...
https://nutritionfacts.org/video/the-problem-with-the-paleo-...
>I also wish people would stop posting YouTube videos btw. I don't watch YouTube bullshit. Post links to studies that I can verify.
Wasn't linking a youtube video. He puts a video on the page to make it easy to digest but all the sources are cited.
https://nutritionfacts.org/video/what-causes-insulin-resista...
--
You've picked the most obvious one. Heart disease and animal produce link is well established and accepted.
Fat 100% causes diabetes. So does low-fibre or high-sugar though (https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072693/). There is also a lot of extremely shady shit going on in diabetes research like this >>
“This study was supported by grants from the American Diabetes Association, the Minnesota Beef Council, and the Colorado and Nebraska Beef Councils”.
Cancer is established but the risk isn't that great (still causes 21% of bowel cancers though)
"N.B" is short for "nota bene" in Latin, which means "note well" or "please take note":
Fast forward to a new, leaner, me and I try exercising properly. On Keto there's no way I can exercise. Whilst I felt fine day to day and had a clear head, anything more energetic than walking was a huge effort.
Years later, having dropped keto, a friend and I were very heavily into mid-distance running (10k and half marathon). We weren't particularly fast, but we were doing probably 50k per week training and several events per year.
We decided to do a burst of keto to try to drop a few more pounds whilst maintaining the running since we'd seen some blog posts claiming it was possible to avoid the lack of energy.
First run post keto went from us running routine 55minute 10k to me abandoning the run altogether part way through at 64minutes because I was in agony.
tl;dr keto + exercise may not work for everyone
It's interesting that even some of the more pro-keto/paleo/primal blogs often recommend carbs (albeit appropriate quantities) to support any significant level of exercise.
I've never been much of a snacker and have always eaten reasonably well. I was not fat to begin with - but shed a good amount of weight, and also saw an increase in muscle mass. I've also experienced an increase in energy which I assumed was placebo, but going on a year now it hasn't changed. And all of this seemingly from no effort of my own. I don't make any particular effort in my eating besides eating within an 8 hour window each day. The only slightly difficult part was going to bed hungry, depending on your schedule. But somehow your body rapidly adjusts to that as well. When I first started I'd toss and turn on an empty stomach. After a month or two I was sleeping like a baby.
Highly recommended.
In most cases any measurement instrument will do, you just want a number to track even if it’s grossly inaccurate.
I can confirm that even the cheap digital scales will give you the trend with the same approximate shape as high quality measuring systems. If you have enough data points (like measuring 1-2 times per day or over a long period) any outlier will be excluded and the overall trend will be very close to reality. Which is enough for all intents and purposes.