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Protein powders are an important part of the people’s diet who are involved in sports in order to boost their performance by increasing muscle mass and strength. It is always important to consult a doctor before taking any protein powder in order to know how much protein is required by the body as well as how much is safe. In order to neutralize the levels of ph in the blood, the body drains the calcium from the bones.
Ketosis When consuming high amount of protein such as that found in protein shakes, it can result in ketosis, especially when consumed with a low carbohydrate diet. Therefore, when you consume high amounts of protein with a very small amount of carbohydrates, the body begins to utilize the fat from the body to use it as energy .This places immense stress on the vital organs of the body such as the liver and the kidneys. Increased Calories When using protein supplements, one of the most common side effects is excess weight gain. Heart disease Several research work has proved that a high protein diet can often result in heart disease. Therefore, when making use of protein powders, it is also important to include foods such as fruits, vegetables, legumes, fish, whole grains and olive oil which are a rich source of omega 3 fatty acids. Digestive Problems The major ingredients of protein powders are whey, casein or soy protein. When consuming high quantities of protein along with a low fiber diet, it can result in constipation .If this chronic constipation caused by protein supplements persists for a long period of time, it can result in colorectal cancers. If you are suffering from the problem of chronic constipation from protein powder, it is best recommended to consult your physician on the matter, so as to suggest another protein powder.
Liver damage When consumed excessively, protein powders can often have a negative impact on the liver. There are several symptoms of liver damage which include pain in the upper right side of the stomach, clay colored stools as well as yellowish colored eyes and skin. Kidney failure and stones If you consume excess quantities of protein in the form of protein shakes, it can often result in kidney damage. There are several symptoms which indicate kidney failure such as urine containing blood, nausea, vomiting and changes in the frequency of passing urine. Drug interactions One of the most famous protein powders called protein has been known to interfere with the medical drugs you consume. It important to consult your doctor before consuming any protein powder as some Protein shakes such as casein protein have a side effect when consumed with blood pressure medications.
Harmful metals Many Research work has been conducted on several protein shakes and it is found they all contained a minimum of one dangerous substance such as mercury, cadmium and arsenic. It is important to get advice from your physician as well as stick to whole foods which will provide you with the essential nutrients that are required by your body in order to build muscle mass and strength . The quest for a family begins with an overall assessment of the personal health and fertility of both the partners. Bael is a very significant tree which has been used for treating variety of illnesses since ancient times. Performance wise, nothing dramatically different was happening, if so, I was getting more sluggish.
The final nail in the coffin that made me abandon the keto-path was the emergence of food cravings. Keto-adaptation is not suitable for me, as my training entails quite a bit of interval training. By the end of my keto-adapted state I got more pronounced feel for my body’s hunger signals. Thirst is more pronounced in keto-state, at least for me, as I was drinking at least 1 l of water more per day as usually. June 5, 2013 by Jimmy Moore 24 Comments It’s been a spectacular journey over this past year, testing the concept of nutritional ketosis on myself. Don’t you just hate that brain fog that tends to overcome you at the worst possible times in your life?
Talking to some of the world’s best nutrition and health experts, I’ve become fully convinced that blood sugar control is the key to being as healthy as you can possibly be. Another key health marker people should be paying attention to is their C-Reactive Protein (CRP). Have you ever met someone who seems to have boundless, never-ending energy coming out the wazoo?
You might be thinking, “Small LDL what?” I’m currently writing a book entitled “Cholesterol Clarity: What The HDL Is Wrong With My Numbers?” to provide a consumer-friendly explanation about what your cholesterol results really mean for your heart health.
This article was first published in the April 2013 issue of CarbSmart Magazine available in the iTunes Newsstand.But in recent years there has been some phenomenal research conducted on cholesterol and specifically LDL. Last but certainly not least, imagine my surprise when after doing NK for a few months I notice two major things happening with my skin. These 10 unexpected benefits of nutritional ketosis only scratch the surface of the improvements I have seen while doing this. In order to have optimal health you will want to eat foods that maintain a stable blood sugar. When you reduce your carbohydrate intake enough you will inevitably have to increase your fat consumption.
Not only is Fat consumption and ketosis good for fat loss, it is also excellent for mental performance. For many athletes they have been told that carbohydrates are absolutely necessary for athletic performance. There is an emerging field of research that shows the potential for ketosis preventing and possibly curing cancer (1). There is no doubt that there are many benefits to living in a state of ketosis and I have personally enjoyed them with my own experience. The field of research on ketosis will continue to develop over the years and I think it has excellent health benefits and possibilities. Although ketogenic diets are useful for fat loss, while simultaneously sparing muscle loss, they have one significant drawback: they cannot sustain high intensity exercise.
During this time period, assuming training volume was sufficient to deplete muscle glycogen, the body can rapidly increase muscle glycogen levels to normal or supra-normal levels prior to beginning the next ketogenic cycle.
This article will discuss a variety of topics which pertain to the carb-load phase of the CKD, including duration, carbohydrate intake, quality of carbohydrate intake, fat gain, and others. Arguably the two most critical aspects of a successful carb-load are the duration of the carb-load and the total amount of carbohydrates consumed during this time period.
Intake of greater than 50 grams of carbohydrate does not appear to increase the rate of glycogen synthesis. Significantly heavier or lighter individuals will need proportionally more or less carbohydrate. The type of carbohydrate consumed during a carb-up can affect the rate at which glycogen is resynthesized. Anecdotally, many individuals have had success consuming liquid carbohydrates such as commercially available glucose polymers during their first few meals and then moving towards slightly more complex carbohydrates such as starches.
While it would seem logical that consuming dietary carbohydrates in small amounts over the length of the carb-up would be ideal, at least one study suggests that glycogen resynthesis over 24 hours is related to the quantity of carbs consumed rather than how they are spaced out. From a purely practical standpoint, smaller meals will generally make it easier to consume the necessary carbohydrate quantities and will keep blood sugar more stable.
In Bodyopus, it was recommended that dieters wake up during the night to consume carbohydrates. Consuming these carbs with some protein, fat and fiber will slow digestion and give a more even blood glucose release, helping to promote glycogen resynthesis. It is recommended that individuals consume a small carbohydrate meal approximately 1-2 hours prior to the training session that precedes the carb-up. An important issue regarding the carb-up is the type of exercise that precedes the carb-up. For individuals performing a 1 or 2 day carb-up, the type of training prior to the carb-up is probably not that critical. Another issue regarding the carb-load is the amounts and types of other macronutrients (protein and fat) which should be consumed. Preliminary research has shown that a high carbohydrate to protein ratio may increase testosterone (16) and it is suggested that individuals consume 70% carbohydrates, 15% protein and 15% fat during the first 24 hours of their carb-up. Many bodybuilders may feel that this percentage of protein is too low but this is not the case. Even at 15% protein calories, most individuals will be consuming sufficient protein during the carb-up. Possibly the biggest fear many individuals on a ketogenic diet have about the carb-load is the potential to regain body fat due to the high number of calories being consumed (almost double maintenance during the first 24 hours). In a similar study, individuals consumed a low-carb, high fat diet for 5 days and then consumed very large amounts of carbohydrates (700 to 900 grams per day) over a five day period (25).
Pre-contest bodybuilders (and other athletes) want to know how long they will maintain above normal glycogen levels following a carb-up so that they can time the carb-up around a specific event. To a great degree, the carb-load can be the part of the CKD which either makes or breaks the diet.
However for many individuals this does not work well and there is too much fat spillover during the carb-load, making the CKD a 2 steps forward, 1 step backwards ordeal. While part of the attraction of the CKD is the ability to eat whatever you want during the carb-load, a steady diet of donuts and chicken wings on the weekend can short-circuit fat loss.
Although it’s a bit of a pain, monitoring total carb, protein and fat intake during the carb-load can help prevent fat spillover, especially when coupled with strategy #2. Although the human data on Citrimax (the trade name for hydroxycitric acid) is few and far between, empirical evidence suggests that it’s use during the carb-load significantly decrease carb spillover to fat and leads to better carb-loads. In comparison to chromium, magnesium and vanadyl sulfate, ALA appears to work significantly better.
8-10 grams of carbohydrates per kilogram of lean body mass should be consumed during the initial 24 hours of the carb-load. Protein intake should be approximately 1 gram per pound during all phases of the carb-load. Fat intake should be kept at 15% of total calories during the first 24 hours, or a maximum of 88 grams of fat.
Sample calculations for a carb-load for different body weights So simplify the calculations for the carb-load, the following charts give approximate amounts of protein, fat, carbohydrate, and total calories for the carb-load phase, based on different amounts of lean body mass. Figure 1 gives estimated amounts of carbohydrate, protein and fat for various amounts of lean body mass. Use the protein powders in moderation in order to build muscle as well as keeping healthy free from these medical conditions.
This is because of the high amount of protein in the protein shakes which causes the blood to become more acidic. By taking the calcium from the bones, the bones get weak, resulting in bone fractures and injuries.
Many protein supplements use full fat dairy products which increase the risk of acquiring cardiovascular disease. These can often result in causing digestive disorders such as gas pain, nausea, indigestion and heartburn.
The damage inflicted on the liver is because it plays an important role in metabolizing the protein consumed.
It is very important to consult your doctor if you are experiencing the symptoms of liver damage as well as stop the usage of the protein powder. This is caused as the kidneys are responsible for regulating the quantities of protein .When the protein consumption is very high, the kidneys suffer immense stress by trying to metabolize the protein and this eventually leads to kidney failure. Kidney stones are another condition which is the result of excess consumption of protein shakes. They are also known to block the tubules present in the kidney as well as the ureter which is the tube transporting the urine to the bladder from the kidneys. Therefore, it is very important to use the protein powder  in moderation in order to avoid this dangerous side effect. They are known to decrease the absorption of the drug, which reduces the effectiveness of the medicine. This is because the metals such as cadmium damages the kidney and cannot be eliminated from the body. This keto adaptation approach entails severely limiting your carbohydrate intake, usually to less than 50g per day, in order to teach your body metabolism to burn and use exclusively fat for fuel, i.e.


The theory behind keto-adaptation seemed plausible and very compelling, therefore decision was unambiguous: bring on even more fat! For me to achieve this, I needed to cut my carbs to less than 50g per day and limiting protein intake to fewer than 140 g (less than 2g per kg of body weight). Like before I couldn’t produce maximal efforts in interval training, tempo and long workouts were at lower intensities and most importantly, realization of my training plan came into jeopardy as a consequence of low motivation. As my well-being got progressively worse I increased my fat intake even more, now eating in excess of 500g per day, thinking my body needs more energy.
Even though I was eating more than enough in terms of calories, my body was still craving for carbs due to training demands, something that I falsely ascribed to lack of calories in the first place.
By that time I learned, that one of the insulin effects on the body is the retention of fluids.
Even though I consciously knew that fat is not harmful, I was still having subconscious doubts when searching for highest fat products in the store. What started out as a simple n=1 experiment to learn if a very high-fat, moderate protein, very low-carbohydrate nutritional approach could make a impact on my weight and health once a traditional Atkins or Paleo-style diet wasn’t working for me anymore, has now become much more than that. After all, I didn’t get to weigh over 400 pounds because I had fantastic control over my intake of food.
People wake up tired, take energy-stimulating substances throughout the day to fight fatigue, and then when it’s time for them to actually get to sleep at night they have trouble falling asleep or staying asleep. If you don’t regularly test your blood sugar, I highly encourage you to go down to your local pharmacy or Walmart and get a glucometer and testing strips. Because of his beefy size, he played offensive lineman on the high school football team, and he was constantly pumping iron in the gym. Unfortunately, most physicians are merely running a standard cholesterol test that shows them your total cholesterol and LDL.
First, the chronic outbreaks of pimples on my forehead, nose, cheeks, and chin all improved dramatically. I urge you to give this high-fat, moderate protein, low-carb nutritional approach a try, to see health improvements like mine! In 2004, he went from his all-time highest weight of 410 pounds to an incredible 230 pounds eating copious amounts of yummy, thick-sliced bacon, baby!
I can’t say that I feel any better on a VLCKD than when I was VLC but eating rice, sweet potato, and more dairy.
Simple carbohydrates are the worst and generate massive spikes in blood sugar and subsequent insulin. When blood sugar is stable your body is getting all it needs for various functions and fueling the brain. Despite popular media and conventional wisdom, in almost every study low carbohydrate diets dominate. Your body will switch from using sugar as a primary fuel source to using fat as a primary fuel source. The theory is that cancer relies on glucose as its energy source; remove the energy source and the cancer dies. If you are considering trying a ketogenic diet you should figure out what your objectives are and what you want to achieve.
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Activities like weight training can only use carbohydrates as an energy source, ketones and free fatty acids (FFA) cannot be used.
In brief, to achieve optimal glycogen levels, both the duration of the carb-load and the amount of carbs eaten must be correct. It should be noted that carb-loading has primarily been studies following endurance training, not weight training and there may be differences in how the body handles carbs following weight training. Over 24 hours, at 50 grams per 2 hours, this yields 600 grams of carbohydrates total to maximize glycogen resynthesis. Simply keep the value of 8-10 grams of carbohydrate per kilogram of lean body mass as a guide. During the first 24 hours, when enzyme activity is at it’s highest, it appears that the consumption of high glycemic index (GI) foods such as simple sugars promote higher levels of glycogen resynthesis compared to lower GI foods like starches (5,7,8). Liquid carbohydrates should raise insulin even more than solid carbs, which is useful during the initial hours of the carb-load. In this study, subjects were glycogen depleted and then fed 525 grams of carbohydrate in either two or seven meals. Those wishing truly maximal glycogen resynthesis may wish to experiment with eating small carb meals throughout the night.
A delay of even 2 hours between the end of training and the start of the carb-up causes glycogen resynthesis to be 47% slower than if carbs are consumed immediately. Typical carb-ups have been studied in endurance athletes, not weight trainers so extrapolations must be made with care. For bodybuilders performing a 3 day carb-up prior to a contest, eccentric muscle trauma should be avoided as much as possible. The co-ingestion of protein and fat do not affect the levels of glycogen storage during the carb-up as long as carbohydrate intake is sufficient (15). First and foremost, a high calorie intake reduces protein requirements and increases nitrogen retention (17). We will see that fat gain during the carb-up should be minimal as long as a few guidelines are followed. Most fat gain occurring during high carbohydrate overfeeding is from storage of excessive fat intake (24). During the first 24 hours, with a carbohydrate intake of 700 grams and a fat intake of 60 grams per day, there was a fat gain of only 7 grams. Once again, individuals are encouraged to keep track of changes in body composition with different amounts and durations of carb-loading to determine what works for them.
This allows more potential days in ketosis for fat loss to occur as well as making it more difficult to regain significant amounts of body fat. With normal glycogen levels, and no exercise, glycogen levels are maintained at least 3 days. A question without an answer is whether these adaptations will take longer, or whether they will occur at all, with repeated carbohydrate loading. Since no physiological measures of the adaptations to ketosis have been measured (except in the short term), it is impossible to make any conclusions regarding the long term adaptations to a CKD. A balance must be struck between carb-loading enough to support intense weight training without gaining back the bodyfat lost during the previous week. In fact some individuals have had success with the CKD buy doing 2 24 hour carb-load phases during the week, for example on Wednesday and Sunday. Making better food choices, starting with high GI carbs and moving to more complex starches as the hours pass, can make all the difference between a successful and an unsuccessful fat loss CKD. Additionally, Citrimax tends to blunt hunger and can help to prevent overeating during the carb-up. A dosage of 200-600 mg per day is a good place to start as far as dosage but be forewarned that it can get expensive quickly. In the first 24 hours, this will represent about 15% of total calories, in the second 24 hours, this will represent about 25% of total calories. During the first 24 hours of carb-loading, carbohydrate intake should be 10 grams per kilogram of lean body mass or 4.5 grams of carbs per pound of lean body mass. During the second 24 hours of carb-loading, carbohydrates will make up 60% of the total calories, protein 25% and fat 15%.
Experimentation coupled with good record keeping will help an individual determine the optimal amounts of nutrients to consume during their carb-up. However, this is not the case as it often results in many serious conditions which can impair you for life.
People suffering from osteoporosis have a lot of problems which include fractures and back pain. Protein powders are known to contain a lot of calories which can cause an unwanted weight gain, if it is not burned up by the body.
Products such as whey and casein protein are derived from milk and therefore must be avoided completely by those who are lactose intolerant. But most striking difference from a couple of weeks before was now even more pronounced lack of motivation to start movements. I was frequently making self-excuses for missing workouts here and there and this was totally against my previous habits. Total consumed calories went over the roof, but I was having food cravings, almost like the ones before starting LC. Although I’ve shed close to 80 pounds and counting since starting this in May 2012, the weight loss is just the beginning of the benefits. It used to hit me really hard, especially in the afternoon, even after eating what I thought was a pretty decent low-carb meal. Whether you are diabetic or not, knowing what your fasting blood sugar levels are in the morning when you wake up, and what is happening one hour after you eat, is critical to figuring out what might be going on with whatever ailment you are dealing with. When I started on nutritional ketosis, this number wasn’t horrible at .85, but I wanted it to be even lower. I’m efficiently fueled by ketone bodies, and it’s a wonderful feeling to not feel tired, irritable, and weak, wondering when I can take my e next nap.
If these numbers are over a certain level, then a majority of practitioners will push a cholesterol-lowering drug such as a statin to artificially lower the levels. Turns out that LDL particles come in “big and fluffy” or “small and dense,” and the size of your LDL particles is a much more important factor in determining whether you will have a cardiovascular event than just about anything else.
That's an eye-popping 180-pound weight loss--but more importantly Jimmy gained a fresh new perspective and appreciation for the robust health he had been given thanks to high-fat, moderate protein, low-carb living. A raised level of blood sugar is actually quite damaging and generates systemic inflammation.
Ketosis is actually preferable for endurance athletes as it prolongs energy by utilizing both glycogen and body fat stores. Many people will find it very easy to adhere to the ketogenic diet and achieve very good results. Therefore the lack of carbohydrates on a ketogenic diet will eventually lead to decreased performance in the weight room, which may result in muscle loss, and carbohydrates must be introduced into a ketogenic diet without affecting ketosis. The rate limiting step in glycogen resynthesis appears to be activity of the enzymes involved in glycogen synthesis (1). The study cited above suggests that eating strictly every 2 hours does not have a large impact on overall glycogen resynthesis rates. It has been long known that only the muscles worked immediately prior to the carb-up are supercompensated. However, many individuals find that fat blunts their hunger and prevents them from consuming enough carbohydrates to refill glycogen stores. In a study which looked surprisingly like a CKD, subjects consumed a low-carb, high fat (but non-ketogenic) diet for 5 days and depleted muscle glycogen with exercise (21). Therefore as long as fat intake is kept relatively low (below 88 grams) during the carb-up phase of the CKD, there should be a minimal fat regain. As with the previous study discussed, this indicates that the body continued to use fat for fuel during this time period.
Based on anecdotal reports, it seems that the adaptations do occur, but that they simply take longer. A dosage of 750-1000 mg taken three times daily, at least 30 minutes before meals, is the recommended dose. Not only lack of motivation to start training, but a really strong aversion to start any kind of movements, i.e. I’ve always had this insatiable hunger that never gave me a calm sense of satisfaction and control even on a straight low-carb diet (GASP!). But ever since I started pursuing and being in a constant state of nutritional ketosis, this no longer happens to me. Instead, I can hardly contain all of the energy that emanates from my body after running on ketones for the past ten months.
There’s a lab called Liposcience in Raleigh, North Carolina that will run your LDL-P and Small LDL-P run through a test called NMR Lipoprofile.
That's what drives him to blog, record podcasts, make YouTube videos, write books about this healthy way of eating and whatever else he can do to spread the word to as many people as possible.


Your body converts dietary and body fat into ketone bodies, which are actually the preferred fuel source for many organs and muscles in your body (1) including the brain.
A wide variety of evidence suggests that the ketogenic diet could have beneficial disease-modifying effects in epilepsy and also in a broad range of neurological disorders characterized by death of neurons.
Cancer is now being considered to be a disease of metabolic dysfunction rather than previously viewed as a genetic abnormality. Probably the most common way to do this is to do a weekend carb-load phase, where ketosis is abolished.
The goal is basically to eat a lot of carbs, and stop eating when you feel yourself starting to get bloated (which is roughly indicative of full muscle glycogen stores, where more carbohydrate will spill over to fat). Regardless of carbohydrate intake, there is a maximal amount of glycogen which can be synthesized in a given amount of time. For many individuals, the small amount of additional glycogen resynthesis which occurs during the second 24 hours of carbohydrate loading is not worth the risk of regaining some of the bodyfat which was lost during the preceding week. It appears that the consumption of lower GI carbs (starches, vegetables) promotes higher overall levels of glycogen resynthesis while avoiding fat gain by keeping insulin levels more stable (9). Empirical evidence shows that individuals who do not awaken to eat carbs during the night, but consume enough carbohydrates over the length of their carb-up, do achieve glycogen compensation anyway. Protein should be consumed with carbohydrates as this has been shown to increase glycogen resynthesis, especially after training (18).
Additionally, alpha lipoic acid (ALA) is an anti-oxidant and glucose disposal agent (29) which has shown great use during carb-ups for many individuals on the CKD. The remaining calories will be divided evenly between fat (15% of total calories) and protein (15% of total calories).
Misinterpreting this signals and ingesting even more fat resulted in gaining some weight back. It wasn’t until I consumed ENOUGH food, mostly from dietary fats (it’s probably even more than you think), keeping my absolute amount of protein to the level that is right for me (between 80-100g daily) and and kept carb intake within my own personal carb tolerance level (~30g daily) that I found freedom from the bondage of my never ending hunger for the first time in my life. But a truly amazing thing started happening for me after about two months of doing this—I was regularly sleeping 7-8 hours nightly, instead of a mere 5-6 hours before I started NK. This isn’t too shabby considering there are a lot of people who have much higher readings that this. Keeping inflammation down will prevent a lot of chronic health problems from wreaking havoc on your body. Keep in mind that this is even true when I’ve fasted 18-24 hours, as I do most days of the week. We've been reading Jimmy's blog columns at his popular Livin' La Vida Low-Carb blog for many years and we're proud to include his over-the-top style at CarbSmart. Fat theoretically has a glycemic index of zero and will have almost no effect on blood sugar. If you have restricted your carbohydrate intake or have exercised rigorously these storages sites will have capacity. In the state of ketosis many people find their energy levels will remain stable and that fat very easily melts off your body. Blood flow to the brain also increases during ketosis and has been shown to increase by 39%. Weight lifters and sprinters will still require carbohydrates to replace glycogen stores after intense workouts. In BO, an extremely meticulous carb-up schedule was provided, breaking down the 48 hour carb-up into individual meals, eaten every 2.5 hours.
That is to say, consuming all of your carbohydrates in a 4 hour time span, with the goal of returning to ketogenic eating that much sooner, will not work. The reason that glycogen resynthesis is lower after weight training than after sprint training may be related to the amount of lactic acid generated as well as the muscle damage that typically occurs during weight training (5).
Most individual’s find that their regain of bodyfat, as well as retention of water under the skin, is considerably less if they switch to lower GI carbohydrates during the second 24 hours of carbohydrate loading. Muscle groups which have been trained several days prior to the start of a carb-load will not be optimally supercompensated. Additionally, combining carbohydrates with protein after weight training raises insulin and growth hormone, which may enhance anabolism (19). During the first 24 hours, despite the high calorie (and carb) intake, there was a negative fat balance of 88 grams meaning that fat was actually lost during the period of high-carbohydrate eating.
This is unlike the suggestions being made for the CKD, where the carbohydrate intake during the second 24 hours will be lower than in the first 24 hours. A question which arises is how the insertion of a 1-2 day carbohydrate loading phase will affect these adaptations.
Those who stay on straight ketogenic diet (no carb-load) generally move past this stage by the second or third week of dieting.
There are some powerful prescription drugs on the market right now that don’t come close to the satisfaction and appetite suppression you will feel by properly nourishing your body this way.
When you are a sugar-burner living on glucose as your primary fuel source, there’s no doubt fasting is indeed a dirty word. Make sure it is a hearty plate of food (you can’t get the amount of food wrong if you listen to your body telling you when you have had enough). If I had realized how much clearer my thinking could be by being fueled almost non-stop by ketone bodies instead of sugar, I would have made this switch a long time ago.
This energy spills over into the gym where I’m able to crank out a good Slow Burn workout and never feel any of the ill effects of hypoglycemia that used to plague me. So what has NK done for my small, dense LDL particles, the ones that easily penetrate the arterial wall and are therefore considered the most atherogenic?
I still have an outbreak here and there every week or so, but that’s a lot better than I used to have to deal with. Eating a diet of predominantly protein and fat, with some complex carbohydrates (like vegetables) will help maintain a stable blood sugar. However, if they are full your body has no choice but to convert the excess blood sugar into body fat. But will still have comparable performance simply using the glycogen stores within the body. You may do just as well by having a low-moderate carbohydrate intake in the form of complex carbohydrates which have a low glycemic index. Fructose (fruit sugar, which preferentially refills liver glycogen) will not cause the same amount of glycogen resynthesis seen with glucose or sucrose (5, 8). Additionally the consumption of carbohydrates prior to (and even during) the workout prior to your carb-up will lead to higher rates of glycogen resynthesis, most likely as a result of higher insulin levels when the carb-up begins (1,10).
This suggests that, for optimal results, the whole body should be worked during the workout prior to the carb-up.
Further the most protein lifters need is 1 gram per pound of bodyweight under extremely intensive training conditions (20).
When muscle glycogen is depleted, incoming carbohydrates appear to be used preferentially to refill glycogen stores, and fat continues to be used for energy production. To this author’s knowledge, no research has examined any effects on ketosis to repeated carbohydrate loading. And I was feeling cold non-stop, at home and at the office, I was freezing in pool so much that I couldn’t complete sessions. But imagine my surprise when I started doing this nutritional ketosis experiment, becoming a fat-for-fuel, ketone-burning beast in earnest – and spontaneously started going 8, 12, 16 and even 24+ hours between meals. If you keep the impact on your blood sugar and insulin levels minimal by eating the right mix of fat, protein and carbohydrates for your body, then you shouldn’t be surprised by how long you can go between meals.
This improvement in sleep promotes all kinds of improvements in overall physical and mental health.
My latest A1c, which gives you an indication of your average blood sugar levels over the previous three months, taken a few weeks ago registered in at a phenomenal 4.7. If it’s over 1.0, then you might consider going on nutritional ketosis to bring this back in line. Sugar can be viewed as rocket fuel for quick spontaneous power and fat as a wood burning stove for long consistent energy.
It is something you can experiment with to see how you feel and perform and get a better sense of what it is like. This can be achieved with the consumption of 50 grams or more of carbohydrate every 2 hours during the first 24 hours after training.
Whether liquids or solid carbohydrates are consumed also appears to have less impact on glycogen resynthesis as long as adequate amounts are consumed (10).
8 hours at 50 grams per 2 hours or 200 grams of carbs over 8 hours) can be consumed at once to keep blood glucose levels and glycogen resynthesis rates as high as possible (5). It should be noted that many individuals have achieved fine results not working the entire body prior to the carb-up, using a more traditional split routine workout. Additionally the excess carbohydrates which were not stored as glycogen were used for energy (21). As a personal example, this author experienced a great deal of fatigue in the first week of being on a CKD, a smaller (but still above baseline) amount of fatigue during the second week, and essentially no fatigue on the third week. That’s HUGE and explains why brain function is optimized when you are in nutritional ketosis.
What has helped me facilitate this sound slumber is getting adequate sunlight during the daytime, turning off or significantly turning down the lights and electronic devices after sundown, getting blackout curtains for the bedroom and taking a liquid melatonin supplement about one hour before bedtime. With this nutritional ketosis experiment, I decided to test how well I’d feel doing some resistance training — in a fasted state, no less.
Imagine the storage sites are your gas tank in your car, you can only fill it up so much and if you keep pumping when the tank’s full, gasoline will overflow and spill everywhere.
Additionally the type of training preceding the carb-up affects the rate and amount of glycogen resynthesized following training.
In general, the synthesis of fat from glycogen (referred to as De Novo Lipogenesis) in the short term is fairly small (22,23).
This suggests (but requires further research) that the adaptation of the brain to ketosis may take slightly longer due to the insertion of a carb-load phase.
And as I was going through various literature searching for answers, it become more and more clear to me, that I was starving (lack of motivation, difficulties in starting movements, lower body temperature, depression…).
You’ll never fully understand this key health benefit of NK until you experience it for yourself.
I’ll be testing again soon and I’m sure this number will continue to drop as I stay in nutritional ketosis. But something miraculous started happening to them ever since I began this NK experiment—they started shriveling up and going away! Muscles that have been damaged with eccentric training show lower rates of glycogen resynthesis following training (13,14).
This also suggests that individuals may want to do two weeks of a CKD prior to their first carb-up, to allow the adaptations to occur more quickly. But due to previous experiences of “constant” hunger when on HC diet, this hunger sensation was quite natural to me. Keep in mind it might take you a few days or weeks to find that proper amount and mix of food that’s right for you.
Get your blood ketones above 1.0 millimolar on a consistent basis and you’ll see exactly what I’m talking about. Not only have I seen my strength double and even triple in certain areas of my body over the past year, but I have actually gained a measurable amount of muscle. I couldn’t believe it, and had to show my wife Christine, who was skeptical that this was even possible. But when you do, you’ll be a lean mean fasting machine in very short order, and not even realize it. A two-month DXA scan comparison from September to November 2012 showed that I put on over 6 pounds of lean muscle mass while shedding over 16 pounds of stored body fat. In muscles which have undergone eccentric trauma, glycogen levels are typically 25% lower following a carb-up but this difference does not become apparent until three days after training (or when soreness sets in) (13,14).




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