The Ketogenic Diet : Bodyrecomposition. The Ketogenic Diet. A Complete Guide for the Dieter and Practitioner. First Edition. Softback. ![]() Number of Pages: 3. Show me my purchase options. About the Book. Very low- carbohydrate (aka ketogenic) diets such as The Atkins Diet, Protein Power and The South Beach Diet have come and gone repeatedly over the years and there is currently great research and real- world interest in their effects. Unfortunately, altogether too much misinformation exists regarding them. Folks who are pro- low- carbohydrate diets tend to present them as the quick and easy solution to everything including obesity. Easy weight loss without hunger or calorie counting is promised but never seems to pan out as well as we might hope. At the other extreme are the anti- low- carbohydrate folks who tend to present low- carbohydrate diets as nothing short of a nutritional disaster being perpetrated by a bunch of con men. The truth, of course lies somewhere in the middle. While low- carbohydrate diets aren’t for everyone and have their pros and cons, the research is clear: they have major benefits under certain circumstances and can be as healthy (and sometimes healthier) than . It is meant to be a reference manual for low- carbohydrate diets; it is unlike any other book on low- carbohydrate diets that you have ever read or seen. Covering every topic in extreme detail, The Ketogenic Diet addresses everything from the basic physiology of how the body adapts to a low- carbohydrate intake, the details of human fuel utilization, the impact of low- carbohydrate diets on body composition and many, many more. Nutritionists have long been interested in the dynamics of telomere length in the body, and how telomeres figure in to human health and life expectancy. DASH diet eBooks, download the DASH diet books today; The DASH Diet Action Plan, The DASH Diet Weight Loss Solution, and The Everyday DASH Diet Cookbook. Hand Sewing Lessons (PDF ebook) This vintage instruction manual, originally published in 1905, is a great THREE YEAR course in hand sewing basics designed for home or. New Year's resolutions should not be about losing weight. Instead, I hope this diet plan will be your inspiration for eating healthy and feeling great all year round. ![]() ![]() Clean eating is something we talk about and recommend all the. Sign up for FREE and get: 3 free diet plans to help you kickstart your diet, lose weight and get healthy; Recipes, giveaways and exclusive deals delivered directly to. Today we are the market leader and one of the largest independent transporters and. Of course, none of the above is useful without practical application guidelines. Details on how to optimize low- carbohydrate diets for different goals (such as fat loss, bodybuilding and endurance performance) are discussed along with three distinct types of low- carbohydrate diets. In addition, the book includes a complete discussion of resistance, aerobic and anaerobic exercise physiology along with specific training programs for different goals and different levels of trainee. At 3. 25 pages and containing over 6. Please note: this book does not include information on the ketogenic diet for adolescent epilepsy (the topic is discussed briefly). I highly suggest The Ketogenic Diet: A Treatment for Epilepsy, 3rd Edition (Paperback) by Freeman, Freeman and Kelly (link will take you to Amazon. Table of contents. Section I: Introduction. Introduction to the ketogenic diet. History of the ketogenic diet. Section II: The physiology of ketosis. Basic ketone body physiology. Adaptations to ketosis. Changes in body composition. Other effects of the ketogenic diet. Section III: The diets. Setting calorie levels. The standard ketogenic diet (SKD)1. Carbs and the ketogenic diet. The targeted ketogenic diet (TKD)1. The cyclical ketogenic diet (CKD)Section IV: Other topics for the ketogenic diet. Breaking fat loss plateaus. Ending a ketogenic diet. Tools for the ketogenic diet. Final considerations. ![]() Section V: Exercise physiology. Muscular physiology and energy production. The effect of exercise on ketosis. Exercise and fat loss. Section VI: Exercise guidelines. General exercise guidelines. Weight training. Section VII: Exercise programs. Intermediate programs. The advanced CKD workout. Fat loss for pre- competition bodybuilders. Section VIII: Supplements. Index. Show me my purchase options. Excerpt. The following is from Chapter 1. The Targeted Ketogenic Diet (TKD)Having examined glycogen levels and glycogen depletion in the last chapter, the details of the first . The targeted ketogenic diet (TKD) is nothing more than the standard ketogenic diet (SKD) with carbohydrates consumed at specific times around exercise. This means that the general guidelines for constructing a SKD in chapter 9 should be used with the exception that more carbohydrates are consumed on days when exercise is performed. If fat loss is the goal, the number of calories consumed as carbohydrates should be subtracted from total calories, meaning that less dietary fat is consumed on those days. The TKD is based more on anecdotal experience than research. Invariably, individuals on a SKD are unable to maintain a high training intensity for reasons discussed in chapters 1. However, for a variety of reasons,some dieters choose not to do the full 1- 2 day carb- up of the CKD (discussed in the next chapter). The TKD is a compromise approach between the SKD and the CKD. The TKD will allow individuals on a ketogenic diet to perform high intensity activity (or aerobic exercise for long periods of time) without having to interrupt ketosis for long periods of time. Weight training is not generally limited by the availability of blood glucose. Studies giving carbs prior to resistance training have not found an increase in performance (1). However, almost without exception, individuals on a SKD who consume pre- workout carbs report improved strength and endurance and an ability to maintain a higher intensity of training during their workout. Anyone following a ketogenic diet who wishes to perform high intensity training can benefit from the TKD approach. Show me my purchase options. Reader Feedback“I have been looking for a diet book like this for years. Since I’ve been involved in weight lifting I have tried to read as much as possible about various diet methods. When low- carb diets became popular I was skeptical, but wanted to learn more. I read through the material I could find online and just finished “The Greenwich Diet”. In all cases I found myself totally unsatisfied with everything I read. Every book pitched it’s particular take on the low carb diet as a miracle cure and didn’t provide much information about what was really happening to your body. I decided to give The Ketogenic Diet a try and was stunned — it is the most complete diet book I have come across. I finally understand how many types of diets work (not just low carb diets). Mc. Donald begins with a history of ketogenic diets and then goes into a detailed explanation of how various nutrients (both macro and micro) affect your body. After this explanation he presents three versions of the ketogenic diet, with two of the diets aimed at athletic individuals who are looking to maintain their exercise performance while on one of these programs. Each diet is accompanied by detail information about how to implement the diet. As I have said, the material in this book is incredibly detailed and completed, but what really makes this book worth 5 stars is that the information is presented in a non- biased way. According to the introduction, Mc. Donald wrote this book to clear confusion about ketogenic diets, not to champion them. Much of the material is accompanied by research references and Mc. Donald clearly states where research is lacking or where he is offering his own opinion. Overall, “The Ketogenic Diet” will make an excellent addition to any dieter’s collection of reading. Also, if you are considering a ketogenic diet this will gives you an unbiased view of how they really work.”Douglas – Seattle, WA“People that opted for a low- carb lifestyle are actually making a life- or- death decision on their own lives. It does not help that there are a lot of misinformation around it, specially suggesting that you will have all sort of health complications because of it. This is a very complete book on the subject. It explains the physiology around a ketogenic diet. It’s well researched and full of references. It leans toward athletes but anyone could learn a lot from it. This book does not tell you how to follow a Ketogenic diet. For that purpose I would recommend “Protein Power”. I’ve read literally tens of books on low- carb diets. This one is the only one that really explains what happens in your body. I highly recommend this book for anyone that want to know more on how a low- carb diet works.”Mauro – Sao Paulo, Brazil“The Ketogenic Diet is the ultimate resource on low- carbohydrate and ketogenic diets. You will learn the physiology of ketosis, basic and effective nutrition and training concepts, and how to set up various ketogenic diets depending on your goals whether you are involved in sports, looking to lose fat without losing muscle, or even to achieve peak conditioning for bodybuilding/fitness competitions or photo shoots. Rather than glorifying the ketogenic diet, Lyle Mc. Donald gives you the scientific foundation and practical guidelines allowing you to determine when and why to use this diet. By virtue of its 3. Borge (aka Blade) – Norway – Myo. Revolution“The amount of misinformation circulating about ketogenic diets is dumbfounding. This book is the most thorough investigation of all medical research regarding ketogenic diets that has ever been assembled. The references are impressive, to say the least. Although quite technical, I had no problems understanding any of it. Lyle presents a clear, no- nonsense/no- hype explanation of what a body goes through in ketosis. A must- read for anyone on a ketogenic diet or considering one. Everyone should bring an extra copy to their physician to stave off the “misinformed speech” problem.”Denise – California. Purchase Options. The Ketogenic Diet: A Complete Guide can be purchased in one of three formats. The first is as a PDF e- book download for $3. You will receive a link for immediate download from my shopping cart and the book can be read with any free PDF reader (i. Preview Adobe Reader, Foxit) or printed. The second is as a hardcopy book for $4. Shipping/Handling. Your order will be sent to my print on demand company, printed and shipped to you. Orders typically arrive in 3- 6 days within the United States but can take up to 4 weeks internationally. For only $1. 0 more than the hardcopy book itself ($5. Shipping/Handling), you’ll get the e- book for immediate download as well as receiving a hardcopy book from Vervante. You can add your chosen version to your shopping cart with the buttons below. E- book: 3. 7. 0. Hardcopy: 4. 2. 0. S/HBundle: $5. 2. This domain name is for sale. USDWrite us for more information @. Vegan Diet Dangers (#5 can get you in BIG trouble)! Are you curious about the vegan diet and whether? Learn about the vegan diet dangers. Along with that goes eating foods that people have been consuming for generations. Price made the ground- breaking discovery about the link between a diet low in animal foods. Some people tend to gravitate toward a vegan diet because the included foods are “easier” to digest due to poor digestive juices. Eliminating these “problematic foods” completely and permanently only avoids the problem, instead of getting at the root issue, which is working to re- balance the body to regain tolerance of a wide variety of foods. Vegan Diet Danger #3. Ray Peat, Ph. D. Vegan Diet Danger #4: Vegan diets tend to be low in high- quality protein (and low protein diets can increase toxicity). Did you know that there is a big difference in the protein quality of animals vs. Long- term vegan diets tend to impair liver detoxification pathways leading to toxicity. Plant foods contain vitamin A precursors, such as beta- carotene that requires conversion into. However, some gene mutations can decrease ones ability to make this converstion by up to 9. Aside from genetic mutations that can impact ones ability to get real vitamin A from plant foods like carrots and sweet potatoes, there are also non- genetic factors such as poor gut health, low thyroid function, liver disease, and nutritional deficiencies that can greatly reduce your body’s ability to make this conversion. As a little reminder, vitamin A is extrememly important for thyroid function, hormone production, fertility, a healthy immune system, eye health, and fighting fatigue. Vegan Diet Danger #6 Plant- based diets can decrease digestive juices. Protein stimulates the production of HCL (hydrochloric acid) in your stomach to break down proteins. Proper digestion begins with strong stomach acid production that sets the stage for the p. H driven digestive process. Without regular and healthy stimulation of digestive juices, your digestion weakens and fewer nutrients are able to be absorbed in your body. Vegan Diet Danger #7: Dietary dogma that if it’s not working for you, you’re doing it “wrong.”Immersion in any dietary paradigm can be very powerful, and the vegan community is no exception. A 1. 0 year vegan shares her story: I remember over the years when people would go vegan and then stop because they didn’t feel well on it, I used to think to myself, . I now realize, quite humbled, that many of those problems may have been valid, even if they were doing a vegan diet . More likely I just couldn’t admit it to myself because my beliefs were so strong, constantly reaffirmed by my full- time immersion in the understandably self- reinforcing vegan culture. This can make it very. At first, you may not notice. The reality is that soy protein is very difficult to digest, thyroid suppressive and estrogenic due to phytoestrogens. It also contains high levels of phytic acid that cause less assimilation of nutrients, as well as. But there are major downfalls to heavy nut consumption. Nuts are very hard to break down, especially for those with low stomach acid. They are also very high in polyunsaturated fats, contain enzyme inhibitors, and include phytic acid? Please share your thoughts! PIN IT: Further reading: The Vegetarian Myth by. Decreased sperm concentration and motility in a subpopulation of vegetarian males at a designated blue zone geographic region. Retrieved on May 1. Retrieved on September 1. Day Grab & Go Keto/Paleo Diet Plan. This ketogenic and paleo- friendly diet plan is perfect for those who have a busy life style! Here is what I focused on when putting it together: Very simple meal ideas with very little or no cooking required. Meals you can easily take to eat at work. Net carbs per each meal, not just the daily overview. My progress so far - How about you? Some of you know that I've been on a low- carb ketogenic diet for the last 2 years, mostly for health reasons. Before this challenge, my net carbs intake was mostly between 4. After all the delicious festive meals I've had in December, I knew I need to shed a few pounds. That's how this challenge started! Although Ketostix may not be the most accurate, I used them and measured medium to high level of ketones every single day since the challenge. Before this challenge, I had low readings (light pink colour). Keep in mind you won't see the high readings I did, as I was already in ketosis. If you want to get rid of glycogen in order to quickly get in ketosis, eat no more that 2. What also helps is to include moderate exercise during the initial phase to help your body release even more glycogen and start producing ketones. Remember, if you've just recently started following the ketogenic diet, it is very important to have sufficient intake of electrolytes, otherwise you may experience bad . You can use lite salt for potassium, take magnesium supplements and drink bone broth to boost your sodium intake. Now, back to my challenge. The reason is that both of these may impair weight loss and if you are stuck at the same weight for a long time, skipping dairy and avoiding all sorts of low- carb sweets will help you. Initially, I thought it would be really difficult to remove dairy from my diet. Although I'm already keto- adapted, I've never given up dairy in the past. I use cream in my morning coffee and I love cheese and full- fat yogurt with berries. I was actually quite surprised to realise that it's not difficult at all! I still have my coffee but use coconut milk instead of cream. Instead of yogurt, I use ? Exercise has a very small effect on long- term weight loss. In fact, 8. 0- 9. If you have Hashimoto's like me, you have to be very careful with exercise - too much exercise will lead to high cortisol levels and worsen the symptoms even more. I walk every day for at least 3. So, what are my results so far? December was quite stressful and I didn't eat as well as I would have liked to. Now, after less than 1. I've lost 4 pounds and 3 inches, but I feel a lot better. I don't wake up tired and I'm almost never hungry. Also, my calorie intake has naturally dropped. I'm aiming to lose another pound or two, but overall I'm happy with the results. I do take magnesium every day (4. RDA) to ensure I'm not deficient in it. I'd love to hear about your progress and your results. How do you find the challenge so far? What are your targets? Most of them apply to those of you who have busy lifestyles. Prepare 4 servings of slow- cooked meat (~ 9. Cook the meat until tender, best in a slow- cooker (pork or lamb with herbs such as rosemary, onion and garlic, pink Himalayan salt). Such simple ingredients will add a very small amount of carbs (~ 1 g net carbs per serving). Store 2 servings in the freezer and keep the remaining 2 servings in the fridge. You can get inspired by some of my recipes here. Pre- cook 1 serving of chicken thighs or turkey (~ 1. Place in an air- tight container and defrost each serving a day before needed by placing it in the fridge. Pre- cook one of the salmon fillets or other fatty fish (~ 1. Defrost a day before needed by placing it in the fridge. Crisp up some bacon and keep refrigerated and ready to eat. Boil some eggs to have them ready at hand when needed either in your recipes or as quick snacks. Very low- carb diets (below 3. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts. This diet plan may not be suitable for everyone. You'll have to make small adjustments. If you need to have less protein, reduce the portions of meat and eggs. Don't worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using Keto. Diet Buddy! You can download your weekly SHOPPING LIST here. For your convenience, I have also created a PDF version of this diet plan that you can download here! Super- Easy Grab & Go 7- Day Diet Plan. Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, if you feel hungry, add fat and protein- based meals or snacks! Day 1. Breakfast. Creamed coconut milk with nuts and berries. Make sure you place the can in the fridge overnight before you use it. Total carbs: 1. 8. Fiber: 8. 3 g, Net carbs: 9. Protein: 1. 1. 2 g, Fat: 5. Calories: 5. 84 kcal, Magnesium: 1. RDA), Potassium: 6. EMR)Lunch. Keto tuna salad (recipe is here)1 tin tuna (1. Himalayan salt. 2 tbsp home- made mayo. Total carbs: 5. 4 g, Fiber: 1. Net carbs: 3. 9 g, Protein: 5. Fat: 4. 9. 8 g, Calories: 7. Magnesium: 7. 9 mg (2. RDA), Potassium: 8. EMR)Dinner. 2 x One- minute egg muffin (divide everything in 2 cups and microwave for 1- 2 minutes)2 large pastured eggs. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 2. Breakfast. Omelet from 3 large pastured eggs, 1 tbsp ghee and pink Himalayan salt topped with the slow- cooked meat (1. Tips before you get started). Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 3. Breakfast. Himalayan salt, 1 cup berries, fresh or frozen (1. Total carbs: 1. 9. Fiber: 1. 0. 9 g, Net carbs: 8. Protein: 3. 0. 9 g, Fat: 2. Calories: 4. 21 kcal, Magnesium: 1. RDA), Potassium: 1. EMR)Lunch. Quick prawn & spinach salad. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 4. Breakfast. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 5. Breakfast. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 6. Breakfast. Creamed coconut milk with nuts and berries. Make sure you place the can in the fridge overnight before you use it. Total carbs: 1. 8. Fiber: 8. 3 g, Net carbs: 9. Protein: 1. 1. 2 g, Fat: 5. Calories: 5. 84 kcal, Magnesium: 1. RDA), Potassium: 6. EMR)Lunch. Quick chicken salad. Himalayan salt. 2 tbsp home- made mayo. Total carbs: 4. 5 g, Fiber: 1. Net carbs: 3. 1 g, Protein: 4. Fat: 4. 1 g, Calories: 5. Magnesium: 6. 4 mg (1. RDA), Potassium: 7. EMR)Dinner. Pan- roasted salmon or trout with braised broccoli. Himalayan salt and pepper (black or cayenne) to taste. Total carbs: 1. 2. Fiber: 4. 7 g, Net carbs: 7. Protein: 3. 7. 6 g, Fat: 3. Calories: 5. 37 kcal, Magnesium: 8. RDA), Potassium: 1. EMR)Total daily values: Total carbs: 3. Fiber: 1. 4. 5 g, Net carbs: 2. Protein: 9. 1. 5 g, Fat: 1. Calories: 1. 68. 3 kcal, Magnesium: 2. RDA), Potassium: 2. EMR), Keto ratio (carbs : protein : fat) is 5 : 2. Recommended snacks: 1 oz (3. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Day 7. Breakfast. Keep in mind that these values are average and may slightly vary based on the ingredients you use. Healthy Low- carb Snacks and Extras: Coffee with coconut milk or almond milk or Low- Carb Cappuccino or Ultimate Keto Coffee.
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