It is a known fact that a low carb diet helps on both weight and pain. But are you one of those who have tried low carb without seeing the results you wanted on the scales? Do not despair, this post gives you an insight into a very important secret behind real fat burning.
If you are familiar with low carb, you have probably heard of ketosis. If you have not heard of it then you should familiarize yourself with it before reading this post. This is NOT an article that tells you what ketosis is. On the other hand, there is an article that tells you how you can control your ketosis to achieve the fat burning you want.
This is the post for ALL OF YOU WHO ARE STRUGGLING TO LOSE WEIGHT ON DIETS AND LIFESTYLE CHANGES – whether it is low carb or not.
Physicians Jeff S. Volek (PhD, RD) and Stephen D. Phinney (MD, PhD) have shared over 50 years of clinical experience using low-carb, and have published more than 200 research reports on the subject. In other words, they are experts on low carb!
These experts have found A BIG SECRET; that there is an “OPTIMAL KETON ZONE” that gives the best results and the best performance in a training context. The authors believe that the OPTIMAL KETONE LEVEL SHOULD BE BETWEEN 1.5 and 3 mmol / L.
Is everyone in ketosis within this optimal fat burning level?
No! With a normal low-carb diet, one easily ends up at 0.2-0.5 mmol / L in ketone level. For many, this is not a strong enough fat burning to provide significant weight loss.
Although there are some who lose weight on moderate low carb, there are many others who have too high a sensitivity to sugar intake and will have to have a much stricter diet over several weeks before the ketone level creeps up to an optimal level. Such an optimal level is usually not achieved with various detours in the form of some wine glasses or some dark chocolate.
Why do my ketosticks show that I am in ketosis, even though I am not losing weight?
Ketosticks for measuring urine give some indication of whether you are in ketosis, but they do not measure on the one of the three most important ketones. There may also be some large discrepancies between the excretion of ketones in urine and ketones in blood, especially after some time because the excretion of excess ketones in urine will typically decrease in the short term. These sticks thus give an indication of ketosis, but THEY CANNOT BE USED TO FIND YOUR TOLERANCE LIMIT FOR CARBOHYDRATE. They can not guarantee you to be in optimal ketosis.
How can I find out what ketone level I have?
You should measure in blood. There are blood glucose monitors that also measure ketones in the blood. It says on the box of the device that it can measure b-ketone in addition to blood sugar. They can be bought at regular pharmacies and are not particularly expensive. The test strips, on the other hand, can be more difficult to obtain, but can be ordered online. (You can NOT measure ketones with test strips for blood glucose measurement.)
Some control with tingling in the finger, but you can give in with this as soon as you have found your tolerance limit for carbs and when you are sure that you are in optimal ketosis.
I use this device and these strips for measuring ketones in the blood.
How can I get into the optimal ketone zone and become a fat burner?
One way is to eat a lot of fat. You should then stick to animal fats so if you belong to those who believe that saturated fats are dangerous then read up on it. Dairy butter, coconut oil and MCT oil are great for relieving the symptoms of menopause. Both contain a large amount of medium-chain fatty acids that the body can not store so these are burned immediately in the liver. This boosts the level of ketones in the blood.
2. Be careful with low-carb “cuddly foods”, dairy products and protein intake as they cause an increase in insulin levels. It is beneficial to eat protein at all meals, but stick to an intake of between 0.6 and 1 gram per fat-free body mass per day. The less you exercise the less you need. These are small portions of meat or fish.
Another important thing you can do is skip meals. If you fast periodically next to an LCHF diet, you will be much easier to achieve optimal ketosis without having to eat too fatty foods, etc. If you eat too much fat and get a large excess of calories, the body will not need to burn the fat it already has. the body. It can be difficult to find the golden mean, but periodic fasting can help you with that.
4. The next point that helps put you in the optimal ketone zone is exercise. Especially exercise on an empty stomach.
5. If you are unsure of what measures you should take and how you can achieve it, then you can try Ketolabben.com’s diet plans. They have a simple meal plan designed to get you into optimal ketosis. It is the best diet plan I have tried for me who is struggling with leptin resistance and slow weight loss. (And I’m not sponsored to say that)
Hope this was helpful!
| Source reference: //optimal-ketose.com/ Dr. Jeff Volek, Dr. Steve Phinney (2011) «The Art and Science of Low Carbohydrate Living»Dr. Jeff Volek, Dr. Steve Phinney (2012) «The Art and Science of Low Carbohydrate Performance»//livinlavidalowcarb.com/blog/jimmy-moores-n1-experiments-nutritional-ketosis-day-1-30/14409//www.dietdoctor.com/science |