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09.01.2016
Some people mistakenly believe that a no carb diet or low carb diet plan is the answer they have been looking for to burn off unwanted body fat. Ever since the start of the Atkins diet fad, all I ever hear is that in order to trim your physique, burn fat, and get skinny, you must follow a no carb diet or consume only small amounts of carbohydrates (less than 20g per day). Not only is this premise ridiculously dogmatic as it assumes it to be impossible to burn considerable amounts of body fat while consuming a substantial amount of carbohydrates, but if followed, it also can lead to less than desirable outward appearances and actually hinder your ability to reach your personal fitness goals; not to mention that such a diet would be extremely boring. If you are only concerned with lightening the load on the scale, a no carb diet or low carb diet plan may temporarily give you the results you desire. Contrary to what you may have heard, the muscles in the human body need sufficient amounts of carbohydrates along with protein to grow. This happens because your body, realizing it is lacking the glycogen found in carbohydrates, will turn to body fat for fuel.
While this seems like a good thing, the body will also begin converting amino acids from protein into energy for your body as well resulting in muscle loss. Almost everyone I have ever heard claim success from a low carb diet have been noticeably lacking in muscle development.
While they had lost some body fat, they had also lost significant amounts of muscle mass in the process leaving their body soft to the touch and still left with the undesirable "flabby" outward physical appearance. Unless you are supplying your body with a sufficient amount of carbohydrates, you will lose muscle mass, period. For those of you who think that you could stand to lose some muscle mass for the sake of burning fat, let me tell you about another adverse side affect of depriving your body of carbohydrates - a dragging metabolism.
In other words, someone with a high metabolism will burn more calories by performing their normal daily activities than someone with a lower metabolism who performs the exact same activities. Simply put, greater muscle mass equals more calories naturally burned, which leads to lower fat levels on your body. When you follow a no carb diet or low carb diet and deprive your body of carbohydrates, you lose muscle mass which forces your metabolism to take a dive.
This is also the reason that most people who discontinue their no carb diet or low carb diet will actually end up with more body fat than before they began the diet in the first place. This happens precisely because their metabolism is now lower than before they began following the low carb diet, and reverting back to eating the same amount of food as before results in more body fat as their body is now less effective at naturally burning away the calories. I want to iterate that eating an irresponsible amount of carbohydrates can lead to many health problems including diabetes, hypoglycemia, and obesity to name a few.
But used in the proper proportions, carbohydrates are an integral and necessary component of any nutrition plan being followed with the hopes of maintaining or building muscle. I don't know about you, but I enjoy the sweet taste of a banana, a refreshing glass of milk, a crunchy bowl of honey-nut Cheerios, or for my college friends, a healthy portion of Ramen Noodles.
I could not imagine abstaining from eating carbohydrates; what a boring diet that would be indeed! Finally, I want to make the point that the most effective, healthy, and personally satisfying way to lose weight is by combining a disciplined fat loss nutrition plan with an effective exercise program. Words cannot explain the satisfaction attained from knowing that I am completely responsible for the successes I have achieved by exerting steadfast dedication and knowing that no one can take it away from me. I can think of no other experience or feeling of accomplishment that compares to the thrill of seeing the results produced on my body from weeks of hard work at the gym and following a disciplined fat loss diet plan - this is what I absolutely love about body building!
Well, without sufficient carbohydrate intake, it would be impossible to sustain any kind of intensity in my workouts and any intense exercise performed would actually be counter-productive as my body would be stealing energy from the very muscles I am working so hard to build which would actually result in a net decrease in muscle mass. If you want to lose body fat, build muscle mass and keep the new body you have worked so hard to get, a no carb diet or low carb diet will leave you disappointed. As quoted from the pages of The Guardian, in this study 148 obese adults were asked to reduce the consumption of saturated fats such as meat, milk, and butter.
The group that runs the low-carbohydrate diet to replace the calories with sweet consumption of processed foods with cheese and red meat, as well as fish and nuts. Turns out this information is pretty outdated and there’s a whole ‘nother approach to this topic. If you are exercising to try to lose weight, embracing this alternative way of eating will help you drop the pounds fast.
Today I’m sharing an article written by Emily Jenkins, who has both a BS and MS in nutrition and will soon be starting her training to become a registered dietitian.
She reached out to me to help on some projects and when I heard about her research into sports nutrition and the effects of a ketogenic diet on athletic performance at Auburn University, I asked her to write about it!
It takes far too long for research to get into practice, which may be why you haven’t heard of this way of eating yet.


PICTURE THIS, it’s early in the morning and you’re getting ready for your routine workout.  You’ve got your exercise gear on, positivity is coursing through your veins, you’re eager for the challenge that awaits.
But wait, what happens?!  Not even halfway through your workout, all of a sudden your momentum begins to drop and your energy fuel tank plummets.  You’re thinking to yourself, how does this happen?  I did my carb loading the night before and had oatmeal for breakfast, this shouldn’t be happening to me! Well I’m here to tell you that, if you believe carbohydrates are the only fuel source for the body, especially during times of exercise, you have been misinformed.
There is, however, another fuel source, that has a higher storage capacity in our bodies.  Care to take a guess? Improved prolonged endurance performance, which resulted from better-sustained fuel delivery. In order for your body to reap the benefits of the LCKD, your body must become “keto-adapted”.   This is a term that was coined by Dr.
I know this diet can seem a little overwhelming at first, I mean let’s be honest, cutting out carbohydrates can be really difficult, especially for those who have a fond relationship with them, like me! However, if you want to try something new, try cutting out a serving of carbs at each meal.  If you seriously want to cut down on carbohydrates and improve your athletic endurance, then this diet may be just for you.
If you liked this article and want to read more like it, be sure to sign up for email updates below. This is how I tend to eat when very active… but I was not aware of the science behind it. I eat plant-based food and am going to modify your LCKD go-to foods to fit my needs… I am so grateful for this information!! I usually have coconut oil as my butter now (allergic to dairy) and cook with it for high heat cooking. PS – You might like to read some articles by a colleague of mine, Franziska Spritzler. Of course, the occasional low-fat or non-fat dairy product with clean ingredients is fine (if you prefer for whatever reason), but full-fat is better for you. My ulcerative colitis and chronic pouchitis symptoms have gone way down and I feel better than I have in years.
In the first month working with Lily on food sensitivities, my fatigue and headaches diminished immensely with at least 75% reduction in symptoms; it truly is like night and day. Within a few days on my LEAP diet, my energy levels were up, the diarrhea symptoms were almost gone, and so were my body aches.
I’m finally losing the weight I’ve tried to lose for the last 5 ? years while eating food I actually like. Lily is able to translate the confusing chemistry surrounding nutrition into practical information that I can take with me to my next meal. Lily’s a believer in EATING, not starving yourself.  She makes nutrition easy to understand, and learning FUN!
Low-carb diets like Atkins and South Beach are notoriously difficult to maintain over time and have been deserted by millions of people.
Meanwhile, they were also asked to reduce the high carbohydrate foods such as white bread, sugary cereals, and other processed foods.
Both groups also had better cholesterol levels, reduced body fat, and muscle mass is more dense. Maybe you start strong but can’t make it through to the end (that’s why you sign up for group classes, right?). See, they probably told you that you need more “quick” energy in the form of carbohydrates, like whole grains or fruit.
Ketones are released and used for energy in place of glucose when the diet is low in carbohydrates.
Enough fat to sustain energy: (65-80% of total energy), yes I said 65+% of your calories are coming from fat!
Getting the right proportion of fat is critical:  eating monounsaturated and saturated fats while limiting high polyunsaturated sources.
Enhanced endurance in trained cyclists during moderate intensity exercise following 2 weeks adaptation to a high fat diet.
Fat utilization during exercise: adaptation to a fat-rich diet increases utilization of plasma fatty acids and very low density lipoprotein-triacylglycerol in humans. I’m eager for her to join the ranks of open-minded dietitians who know that low-fat diets aren’t for everyone and embrace what research has been telling us for years, that fat is good for us and excess carbohydrates are not.
By doing so, you’ll join the Pilates Nutritionist Community and get my popular guide: Why you’re not losing belly fat doing Pilates + 5 steps to make it happen”.


You have to put kindling on the fire all day to keep it burning, but a log will provide the fire with a low, steady flame all day. I used to be afraid of fats because of the calories but now I loveee them and eat them all the time.
It’s amazing how correcting that one little dietary myth dramatically changes our relationship with food and our body. My routine now consists of a green smoothie or juice followed by based snack of eggs and spinach or salmon and avocado I’ve found switching carbs for protein in the morning provides me with more energy. I use cold press organic olive oil and take Krill and fish oil supplements although I eat a lot of fatty fish- couldn’t miss out on that! Ditching a low fat diet was by far the best decision I ever made (now well over 10 years ago) – for my health, digestion, productivity, mental well being, and so much more.
Yes, the work of Weston A Price helped bring the importance of fats, particularly animal fats from properly raised animals (and the fat soluble vitamins they contain), into the spotlight. She’s done a great deal of research and writing on low carb ketogenic diets, particularly for helping people with diabetes.
Studies show full fat dairy, but not low fat, is linked to a reduced risk of obesity and heart disease.
In two months of working together on the Heal Your Unhappy Tummy program, I lost 20 pounds easily, by eating what’s right for my body without having to limit it. If you told me this was possible just 2 months ago, I would have laughed in your face and driven straight to the donut shop.
Lily’s passion for what she does is contagious and her knowledge is undeniable; I only wish we had more time! I have lost 7 lbs by applying what I have learned from Lily and I have changed my eating habits drastically. There is no calorie restriction, but the second group was able to cut 500-700 calories per day.
Low carb low calorie diet was defined as an intake of 40 grams per day, while the low-fat diet means 30 percent of fat per day, in which saturated fat to less than seven percent of the total. Or at the very least, try these 3 steps to mitigate the cravings triggered by carbohydrates.
There were so many bad artificial fats they used instead and all the chemicals, not to mention how much sugar they added to the prepackaged foods… GROSS! I love your information here it validates what I’m doing and offers even more great advice! I have a question, though: is it true that non-fat or low-fat dairy products are worse than whole, even if the ingredients are completely natural and easy to read? Discover the secret that athletes and trainers have been using for years with a healthy carb cycling diet.By allowing you to eat full, nutritionally balanced meals on any day, The Carb Cycling Diet breaks away from the "deprivation model" of most diets on the market today. However, another assumption says low carb low calorie diet can actually be more effective for weight loss than low-fat diet. But once they do, the cravings go away and they start losing weight (and often their cholesterol numbers improve). So in-depth…I love and appreciate the visuals the most, it’s easier to for me to remember, and I am an avocado freak, so perfect!
If you are ready and willing to get better, Lily will be there 100% to guide you through the process. Alternating between limited-carb and normal-carb days, you have your cake and eat it, too, without having to rely on supplements or sugar substitutes.The Carb Cycling Diet includes easy recipes and meal plans for normal- and low-carb days. Monitoring what you eat is simple with the Carbohydrate Content and Glycemic Index tables included.
To that end, the Institute of Medicine recommends taking no more than 35 percent of calories from fat. Carb cycling works for them and it can work for you!Easily adaptable to anyone's lifestyle, The Carb Cycling Diet is a groundbreaking, sustainable, scientifically based diet to build muscle, lose fat, and stay healthy for life.
Reducing fat intake 35-40 percent of total calories is 15-20 per cent shown to lower total cholesterol and Low-density Lipoprotein much as 10-20 percent.



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