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How much fat should I eat on Keto? Full transcript below!
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I want to talk about Sam Feltham’s and more recently Jason Wittrock’s experiments, during which they ate more than 4000 calories/day on a Ketogenic Diet without gaining weight and why most of you would have very different results if you were to try the same experiment.
A Ketogenic Diet is a diet that is very low in carbohydrates, moderate in protein and high in high-quality fats. Calorie-wise, a ratio of approx. 5% carbs, staying under 20-25g of net carbs per day, 15-20% protein and 70-80% fat works well for a lot of people that are aiming to start Keto, get into Ketosis and to start burning body-fat more efficiently.
The goal for most of us is burning primarily fat for energy instead of sugar. When you’re running on glucose, you feel exhausted, tired and hungry when your sugar supplies are about to run out so you need to eat again. When you’re running on fat however, you’re able to use both the fat you eat as well as your body’s stored fat as a more efficient and long-lasting fuel. Even someone with a low body-fat percentage has tens of thousands of calories stored as fat that can be used for energy when no food is available.
Sam Feltham documented his 3 week experiment of eating more than 5000 calories/day of a low-carb Ketogenic Diet back in 2013 and didn’t gain any fat. And now Jason Witthrock, a bodybuilder that has also been spreading the Keto message for a while, just finished a new experiment, in which he was force-feeding himself 4000 calories of Keto food/day for 21 days. He also did not gain weight and had an even lower body-fat percentage at the end of the experiment than when he started. How is this possible and why would someone else gain weight trying the exact same thing?
Hormones are the most important factor when it comes to fat-loss, not calories. When you’re eating fat, insulin does not go up, unlike when you’re eating carbohydrates or protein. The fat gets stored in fat cells and when your body notices your fat mass going up, the hormone leptin goes up as well. Leptin is the satiety hormone that signals your brain when you’re full and that you have no need for more stored fat, so it makes you stop eating. It plays an important role in regulating how much you eat but also in how much energy you burn.
A fit, lean person is sensitive to leptin, which means he or she will feel full and stop eating when their leptin rises, so that the body weight can go down again. When that person is force-feeding himself past hunger like Jason Witthrock and Sam Feltham did, their metabolism speeds up in order to burn the extra calories they ate. Remember, this is only possible because insulin remains low on a Ketogenic Diet due to the low amounts of carbohydrates. Both of them would have easily gained fat eating that many calories on a high-carb diet. Actually, Sam even did two more experiments – in one he ate 5000 calories of a Vegan diet and in another one he ate 5000 calories a day on a high carb diet. He gained quite a bit of weight on both.
Now, if you are overweight, chances are you are resistant to leptin as well as insulin. This means that when eating fat, the fat goes into your fat stores. Normally, your body would respond by raising leptin, which it does. But, since you’re leptin resistant, meaning that leptin is unable to communicate with your brain properly, your appetite doesn’t go down as much and your metabolism doesn’t get increased the same way to burn excess fat that you ate.
And here is usually were a lot of people that are following a Ketogenic Diet and are aiming to lose fat make a mistake. They drink excessive amounts of bulletproof coffee, eat fat bombs or add tons of fat to every meal even though they’re not really hungry to begin with. By doing this, you’re burning primarily the dietary fat you’re taking in or maybe even storing some of it, instead of burning what’s already on your body.
Those 70-80% of calories per day you get from fat don’t need to come from the food you’re eating every day. If you’re trying to lose fat, reduce the amount of fat you eat, meaning you only add what is needed for you to be full and you don’t eat until you get hungry again. If you allow your body to get more calories from the fat it already has stored, you will lose weight more effectively.
Regular fasting, for example intermittent fasting for 16 hours or longer fasting intervals are a great way to burn off body-fat more quickly.
All of this does not mean that you need to be afraid of eating fat now.
A LCHF diet is still your best bet if you want to lose weight long-term. Just make sure you eat just when you’re hungry, just enough to be full and then stop. And consider incorporating regular fasting intervals to help you reach your goal more quickly.
Don’t Overlook Varying Nutrition Plans And Exercises To Contribute To Weight Loss
It’s the easiest diet I have ever been on, and certainly had given me the most results in the shortest time. What is 5 a day? 5 a day means 5 portions of vegetables and fruits that a person should take everyday.
Understanding Fat Loss Nutrition
Of course, this does not apply to meats, but those should be reduced to a smaller amount during the week anyway. This is because this food is rich in carbohydrates. The right path to weight loss success is a very tedious task.
What you are about to learn to achieve your desired weight will be unlike any diet or weight loss programs you have tried before. I am going to give you five critical steps that you can use to achieve and maintain lasting weight loss.
nutrition for pregnant and lactating women is a top priority. Protein is one of the top nutrition needs for pregnant women. A smoothie prepared with egg whites is an excellent way to get protein even when you’re feeling ill. Pregnant women should consider eggs as an excellent source of protein and a way to get a healthy meal with low calories and no fat. Use pasteurized eggs to avoid any possibility of salmonella.
weight loss has become a very “fashionable” movement and so many commercial weight loss program clinics compete with each other promising a trim physique in an unbelievably short time – crash programs that really do not care about your heath even as they profess to, but are actually setting their sights on the dollars you will pay them for the program. It is no wonder you hear people air their disappointment with an ineffective weight loss program they paid a fortune for.
Sugar intake is at the forefront of any watch list for a healthy diet. Many see fruit juice as a healthy improvement over soda. But this is not necessarily the case. This isn’t the case because some of these juices will contain more sugar than a regular serving of soda. As you can see, being aware of what you are eating and drinking can make a big difference in your overall health.
Let’s say, for example, that your doctor has told you you are at risk for diabetes as a result of extra weight. So, your doctor may put you on the “diabetes diet” to help you lose that weight. It’s a little difficult at first to follow a diet in order to lose weight — and in fact it can be really, really easy to do things wrong. For example, maybe you think just one little bag of potato chips won’t hurt, or that you can have just one treat. Or, maybe you think that what should be a half a cup of rice is a little too small, so you increase it to a cup.
Fitness can be improved by engaging in various aerobic exercises and strength training. There are three main areas to focus on: cardio, strength and a healthy diet plan for men.
It is evident that nature has a delicate balance and it is up to humans to maintain that balance in order to have a healthy life. Without a healthy life a person can develop many diseases that will not only decrease the life expectancy but will also make life painful and tough due to many diseases and conditions. Thus, it is beneficial to have a healthy body that is in the best shape.
These small changes on your diet will at the end become a habit. Saturated is often referred to as the bad fat while unsaturated is often referred to as the good fat. It is all about placing your pet on healthy dog food.
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