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Approximately 5 hours before your depletion workout, consume gram carbohydrates with a small amount of protein and fat. If I need it again, I'll try the vegetarian meals as I hear they're just as tasty and easy to prepare as the Basic Plan. Once the negative symptoms begin, that means that you've entered ketosis. Through All Access, you'll find exercise plans that can help you lose weight, build muscle, or improve your performance. I have never eaten healthy foods that tasted so good in all my life.

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First off, this is a great article. I've been working on this diet for a couple of days now, and I've found that the majority of my carbs are in the form of dietary fibers. Do these count toward the total number of carbs?

Learned more about keto reading this one article than all the other sources I've come across. I was just curious: Like basketball, swimming, HIIT?

I know this is a stupid question but really.. I can't figure it out and multiple sites give different answers. I can't even find the answer in the FAQs on the forum. Where can I go to figure out how many calories I need? I need to lose like 80lbs and I'm not sure is enough for me although it feels about right. Hi, I love your blog and thank you for taking the time to do all this work and share it with us. I have a couple questions though. I don't know the difference?

They all seem okay as long as the carb content is ok. The only thing I could think of is that splenda is not ok. Also is soda ok? Lastly, I have been doing ketosis for a while and have not been losing weight, and the keto stix say I am not in it. How to enter Ketosis". On Day 1, Are you already keto dieting?

Or are you eating carbs as usual? I was wondering, how similiar these two plans are in your opinion. Hey man, I started my CKD on april 25 monday. I suppose I'm in ketosis, the only signs of ketosis I've noticed is that I've felt light-headed sometimes, and for the past 2 days I've been feeling very sleepy by the afternoon, like if I had no energy left whatsoever.

Tomorrow is the last day of my weight training for the week, so my question is, Do you think I should start my carb-up tomorrow? And finally, do you have msn or email account where I can contact you for info? Is there any kind of lifting you prefer while doing keto? Im doing reverse pyramid training, but have tried 5x5 before, I failed on keto once before, but it's only because I really wasn't counting my macros. If I go back on keto, I'd like to stay away from refeeds as much as I can afford to I have a problem with binging and what not.

And I'm already registered on bodybuilding. Besides, when I asked questions on the forum I always get mixed answers, and sometimes no answers at all, but I guess I'll post my questions here. Can you explain to me how someone employing a TKD can enter re-enter ketosis if eating carbs almost every day?

I mean what's the ratio on those days? Basically it stores carbs in your muscles. Hey Arcita, I am so excited. In January I went on a diet of my own creation and somehow came up with something that worked wonders. I lost 60 pounds in about 6 months and it was easy. I wasn't ever hungry and the weight just melted off. Right after that I got pregnant and gained all the weight back.

I tried to diet the same way that I had previously but I wasn't doing something right because it just didn't work like it had the first time. Reading through your information, I am sure that I was on a Ketogenic diet.

Every morning I had bacon and eggs, hashbrowns soaked in bacon grease, 2 pieces of toast with butter and about 12 oz. For lunch I had something that would be about hunded calories and then again for supper another hundred calories. Most of the calories came from meats and fats but I knew I had been eating some carbs. I am not sure what I have been doing wrong this time but I think I have been having too many carbs at the beginning of the diet and not getting into full ketosis like I must have been that first time.

I am very happy to have found your site. The information made alot of sense but I am kind of overwhelmed by trying to learn a different way of looking at food. I have always counted calories and I was just lucky the first time because I like fats and proteins so I just ate in a way that that is where I got my calories. I hope to post again in the future saying that I am back in ketosis and losing weight again. Thanks for having a web page that I could access for free and not something to make money off of.

I am afraid that I have always thought of most diets as sure ways to fail at losing weight,so I know that if your site was one I had to pay for I wouldn't have looked at it because if you really believe that you know something that can help lots of people then it seems to me that you should make that available for free just as you have done. Good for you and hopefully good for me.

Just wanted to add that if by using your information I can succeed at my weight loss, you can be sure to find a donation to show my appreciation. Arcita, I did have a question. Looking at how many calories I need to eat from the formulas you have on your site, I need around a day. I have never ate that many calories while dieting and was wondering if there would be a problem with eating only to a day.

That is still more than the I used to eat but I want to try to do this the right way. I drink raw milk and was wondering if you think that could make a difference.

Please let me know what you think if you have time. Thanks, Martha from Kansas. First, your blog is amazing and thanks for putting all this info together. Second, I have one question. I am doing TKD and I know that I don't count the carbs from pwo shake, but do I also neglect the carbs for pre-workout also? I had about 27g of Dextrose pre in water and another 27g with my protein shake. Thanks for getting back to me.

I have been trying to figure this all out but my information shows that milk has 10 gms of carbs in one cup and if that is the case, my understanding is that I only get about 27 gms of carbs in the first place, so to drink milk, I am using almost all my carbs for that. I love milk and hate to cut it out of my diet but it sure takes a chunk out of my carb allotment for the day.

Another thing I can't figure out is the different nuts and seeds on your list that are listed as green but they have a large number of carbs also. Do you just eat one tablespoon at a time so you don't get too many carbs?

Seems like a waste of carbs for what little bit you get. One last thing I am struggling with is keeping track of everything I eat. It is hard enough just to keep track of calories, but to keep track of protein, fat and carbs as well as calories is really time consuming. Is there something I can do to make it easier? Thanks for helping me with this.

I do have a book coming that might help me some also, and if everything goes well, I won't forget your help. Atkins said "you can eat as much fat as you like" he wasn't saying that keto defies thermodynamics but instead referring to the satiety of protein and fat. Thanks for the input. I have been keeping really close track of everything that I have been eating for a week now and so I think I will give what you are saying a try.

There was only one day that I would say that I felt hungry so I had some pecans and it sure didn't take many of them to get to the point where I didn't want any more. I would say that I might even be getting a feel for how much I can eat in a day so I shouldn't overeat by too much if I do at all. The only thing that I have noticed is that I tend to get more protein and less fat per day than my numbers say I should. What is the harm in getting say g of protein instead of the 80 that my numbers say I should get?

I have been trying to be a little active each day so g might be more in line with what I should get but will extra protein affect the dieting negatively in your opinion? I also haven't been having great success in the weight loss in my opinion.

Maybe I am expecting too much, I am trying to stay between and calories and I have only been losing an average of a pound a day, but I am sure that will slow down soon.

I know that probably sounds like alot to some but I am used to 2 or 3 lbs a day for the first week at least. Just wanted to let you know what has been going on with me. So far I have lost 9 lbs. I feel like I am off to a good start. I am going to try to get you a little something for your help but I don't know how it will show up on your stuff or if it will. Please let me know so I can take action if I need to. There is something going on that has happened in the past to me when I diet and that is that my muscles feel like they can't get any energy.

The muscles themselves just feel kind of achy or stingy, I don't know how to describe it. I get the impression that your site is more geared toward body building than it is for weight loss but I think you can help me figure this out. When you are on a high fat high protein low carb diet what do you need to do to make your muscles feel like they have plenty of energy to do anything you want to do?

This is day 15 of my diet and this has been going on for about 3 days now. I can't see that I have changed anything with the way I have been eating except having given up milk, but I have also quit losing weight since I have given up milk.

Please give me your input. I went back and reviewed some of the information in your post and see that you are a college student. Good job on the post. I was under the impression that you were someone with years of experience with writing and nutrition as well as exercising. You sound like you really like and understand what you are talking about.

I know I don't drink a gallon of water a day, I get to the point where I just can't bring myself to drink any more. I try to get about 3c. I know I shouldn't worry about the scale, but I guess you could call me a scale addict, I weigh myself several times a day just to see what is going on.

I also take my blood sugars occasionally to see what is going on there. Those have me more than a little confused, when I first started by ketogenic diet, they were steadily going down. First in the 90's, then 80's and the lowest one was 76, that was probably on the 5th day of my diet. But when I took it today on day 15 it was back up in the 90's. Does that indicate anything in paticular in your opinion? Oh yes, my clothes are fitting a little looser I think but it will probably take a little more weight loss before I notice a big difference.

Good luck with your studies and if I am taking too much of your time please let me know. Just curious, what college are you attending?

One of my older daughters went to the University of Missouri at Rolla. Like I said in my last post, I have been looking at your information some more and I had a question about the induction period. You say that the induction period can take between 10 and 30 days. What do you mean by that?

I did your 3 day to ketosis plan and have been trying to stay under 50 gms. Should I be in ketosis yet or is it going to take longer? How can I tell if I am in ketosis? If I don't use ketostix, is there any reliabe way to tell if I am in ketosis?

If I don't have fruity breath or urine, does that mean I am not in ketosis? Once I can determine if I am in ketosis than is that the end of the induction period or does it have other implications. When you first start going into ketosis, does your body still try to find glucose and only when it no longer tries to find glucose then you are fully into ketosis? I am not very clear on the induction period and what it means to be completely into ketosis. What has to happen so that my body is completely into burning fat for fuel?

If I have a weak moment and indulge in a chocolate bar does that take me right back out of ketosis and do I have to start all over again? Can someone please give me the real deal on if Caffeine is slightly bad for Ketosis diet?

I've found your work in compiling this information enormously helpful and highly commendable. Reading and rereading the food list, however, one thing has been driving me crazy that I hoped you might clarify You list peanut butter as an excellent foodstuff - this makes sense.

But at the same time, you list peanuts as merely 'acceptable'. Nutritionally, peanuts themselves are virtually identical to natural peanut butter in every way.

The only thing the process of making them into peanut butter adds is a small virtually negligible amount of trans fat, so I'm curious about the significant difference in their ratings. Is it just something you didn't delve too deeply into totally understandable or is there something else I don't know about peanut butter that makes it preferable?

Kirk sorry I posted as Anonymous My goals are fat loss along with muscle gains. Would TKD throw me out of ketosis? What is really the best way to lose fat the fastest and gain muscle at the same time. I'm in ketosis for the last week or so. I am a recently diagnosed type 1 diabetic following a very low carb diet. My blood sugar levels are great as a result BUT I am producing ketones most of the time.

My doctor is totally opposed to me being on this diet because he thinks it is very dangerous for me to be in ketosis all the time. A lot of literature on the subject says it's fine for a type 2 diabetic but not type 1. I am desperate to stay on my low carb diet but I don't want to put my health at risk. I would be so grateful for your opinion I have found it super easy to stay on track and lose 30lbs, I am still going strong and totally commited.

I have 11 lbs to go and I will have reached my first goal, I may just keep on going a while longer before I add any calories to maintain. Hi Joseph, What a fantastic article. I looked at so many resources and found yours to be the best combination of overall picture the nitty gritty details. I used to follow the CKD last year and lost 10 kilos.

I work out alot at the gym and the CKD has done wonders for me. My question is if I'm not on any training regime and my activity level is just sedentary then would i still have a glycogen re feeding once a week just a single cheat meal? Do individual who follow the diet with no exercise have a cheat meal once a week? I would appreciate your response or any one on this blog. I stopped training for couple of months. There'd be no point to a cheat meal if you don't lift weights. I mean maybe psychologically it might help to have one cheat per week, and it might give the false appearance of hastening fat-loss since glucose would act as a diuretic under those conditions which may lift spirits, but other than that it's pointless.

The point of a "cheat meal" is to replenish glycogen stores so that one may undergo resistance training in an effort to preserve or even build muscle-mass. To everyone else who have left comments: I'm sorry I haven't been able to respond.

I appreciate you taking the time though. I assume I'm too late and you've already found your answers. Is it worth it? Will I be in a perpetual state of transition and never reach a ketosis state? I was just wondering if you think that keto is feasible for a vegetarian. Also-in regard to getting enough fat, I've read people often use oils like canola oil. This may be a dumb question-but does this mean one can literally just swallow a tablespoon of canola oil to get enough fat?

Thanks for the informative post! I realize this is waaaaaay after you've posted this up, and probably won't get seen, but I had to comment after reading the section you put up there about Alzheimer's. The only reason I'm making this comment is because ALZ research is very near and dear to my heart.

While the research you are quoting does support your hypothesis about keto diets and a reduction in ALZ symptoms, the way you have worded your statement is false. Sorry for being a nitpicker! So, I've lost 90 since May doing the low-carb thing. I absolutely love it, but all of the internet research I've been doing made me fearful that it's unhealthy and it's going to lead to my demise!

Thank you for the post I feel better than I have in all of my life, and I want to maintain this! Your post is very informative, resourceful, and certainly one that I am going to bookmark!

Hi, I've made a more exact food pyramid from your ratios, here is the reddit discussion about it: We have been taught this abundantly fabricated lie for over 10, years beginning with "Agricultural" boom and more recently in the last years to keep the farmers in the lime-light. Everything on earth regardless of origin comes from wilted crops, nitrogen-enriched soils and harsh living conditions. I have done every validated, reasonable, healthy, diet-crash, impossible "what the hell are you doing" diets that there has been in the past decade and none have made me feel more energetic, more focused, and more healthy than this.

Granted, I don't eat processed meats, cheeses, mayonnaise, nitrated meats, but I do enjoy everything else under the sun. I did this diet consistently for 6 weeks and had my levels checked.

My overall cholesterol was "", my resting glucose levels were above average, and my hydration level were off the charts. Though I don't agree with these numbers, "MAN" wasn't meant to be fat and overweight. It defies genetics and adaptation and creates an alarming rate of diseases that we're seeing now. Stick this for as long as you can and make sure you stay active. When you get to the point to where you "just want more"- whether it be from foods, exercise, etc.

This will STILL keep you in ketosis because your body will use the readily available energy immediately without overturning your ketones. That's my 2 cents. Hi, Very informative piece! Do you have any information on this diet with respect to having hypothyroidism?

I am taking meds to control hypothyroidism, and wonder how successful I would be in losing weight that I've gained since being diagnosed. Thanks for this wealth of information! Hi Joseph, Great Blog! I started the Diet about a week ago, just wondering what signs should i look for to know my body is "fat adapted", i know you said days. Thank you for all the detail!

I found the testimonials especially helpful to me. As someone who's been on this diet for the past 3 months, I can say that it definitely works but you do hit plateaus if you're not careful. Love Love Loved this information!! My eyes have been opened to a whole new way of thinking and eating. I just started my induction 3 days ago and I have already lost a few lbs. My only problem with following this plan, that I can forsee, is Alcohol.

I am a social drinker and, although, I plan to make a conscious effort to leave it alone for a month or so, realistically telling myself that I will just "not drink" any more would be a lie.

I have done a little research on the carb count in various alcoholic beverages and found that gin, vodka, and rum have 0 carbs and thought this may be alternative if mixed with a diet soda or other no carb beverage. I wonder if you had any thoughts on the subject? I started keto on Monday, but am somehow concerted about the vitamin intake.

Which vitamins in particular I should look for in a supplement, being on keto? Excellent overview of ketosis. I am restarting a K diet after some time off; I did not feel good off ketosis. I seem to be very sensitive to any carb foods and have to monitor carefully. I see how this sensitiviy has increased with age. I sleays heard that your metabolism slows down and most people put on weight as they get into older years as in over 55 , and I can attest to this for myself, so even if in youbger days a person seems to "get away with" eating more carbs, I believe there is accumulated damage that eventually creates both weight and health problems.

I like how you've stolen most of this post from the bodybuilding. Joseph are you even on this thing anymore?

Like most of you, I hate seeing his name because it's on everything related to ketosis, yet, it's very brief and basic information for those of us that hate to read Supposedly, a ketogenic diet is not meant to be sustained indefinitely nor is it a good approach for longevity as the body will begin to become more and more sensitive to insulin through longer periods how this makes sense I have no idea.

How can the body become MORE sensitive to insulin if bloodsugar is regulated at homeostasis and insulin is never truly "activated"? AND- to produce the results that one is looking to achieve on a diet such as Ketogenic fat loss at least grams of protein should be consumed as an average per day 0.

Don't get all math-contra on me. When people reference things it's pretty much up for pure analytical tyranny: All I'm saying is if you want to be physically active and dwindle your body fat down-down-down, ketosis in all categories seems to be the best bet I'm going to be doing a 6mo trial of stictly SKD with DC training to see if my theory is right, that everyone is created differently and some things work differently than others Joseph, would you mind if I posted here of the current progress?

Really cleared up a lot of things I was unsure of. It is however quite difficult for me to get through the initial adaptation period and I have this fear of low serotonin levels as someone who suffers from depression.

What's the deal with tryptophan levels under ketosis? How is the brain obtaining serotonin without the insulin spikes of carbohydrates? I drink and like girls but I also can solve the Schrodinger equation without getting an F: I'm a crossfitter so I can't do full keto or I'd die in our workouts I've tried for a 5 week stink and cut my weight from down to well now 3 months later but I had to bring my carbs up to a moderate carb range and I still find myself in keto some days when we have a high metcon based workout Either way I'm curious to see your results as it always great to learn more from what other experiace.

I think it's probably true that ketosis is not meant to be sustained indefinitely. Probably our ancestors cycled through periods of ketosis and glycolysis. Feel free to post your progress here. Though I don't check this page as regularly as I used to so I might not respond in a timely manner, but it seems others are curious as well, so yeah. That's a question that I'd be interested in learning more about. I'm not familiar with the biochemistry of serotonin.

Given that everything you write is true I still don't really see a problem; insulin is still just as readily produced and active under ketosis; you just don't get a relatively acute production of it as you do with the ingestion of sugars. You are a genius and have helped me put on muscle, strength, endurance and size keep up the damn good posts Find me on Facebook.

I also have been in contact with Ellen of www. I like being a big guy. I've been thin with a tiny neck before and I looked like Mr. Garrison "M'kay" and hated it. I packed on the weight and lifted the world and got to where I am today. Big, Chubby, and full of smiles. I'm not afraid to admit that I've fallen off the wagon and have had trouble sticking with a diet regimen longer than 12wks Lyle said it himself that not enough studies have been done on the athlete and a pure ketogenic diet.

Feel free to email me any time guys on any questions or ideas or suggestions: I hope you all have a wonderful week and enjoy yourselves! Man I know all too well how crossfit compares to the rest of the world. It was a brutal epilogue for about 7 weeks straight. My buddy was ex-special forces and we did hero workouts everday for 31 days straight. I never did so many deadlifts in my life.

I will keep this updated daily if you don't mind me intruding. I have just spoken with Ellen from ketogenic-diet-resource and she is interested in how this adaptation will work, and is queing me on what approach to take in a full ketosis atmosphere. I'll be doing this as well as DC Training for 12 weeks- hell or high water.

Tonight is day 1. Fasting 16hrs from a refeed weekend yum this will be an onslaught of destruction and detour to get my glycogen out and begin Krime. I will let you know of my food, training, and feeling daily. Hey Guys, For some reason my last 2 posts were unsuccessful. I'm staying within my range of carbohydrates although I've read on "livin la vida low carb" it states that anything under could induce ketosis in some cases and sticking with my protein requirements for 12 weeks.

I'm keeping wine in my routine ; my wife won't let me NOT drink with her. But giving up sugar and starches are ok. That puts me roughly in the lean body mass but that was last week. I took a week off from the gym and consistency so that puts us at a "Square One" I'll update tonights training and body comp tomorrow.

Thanks again Joe for letting me post here: I just checked and for some reason your comments were being caught in the spam filter. Maybe because you were posting links.

In any case I marked them as non-spam. Keep up the great work. Last night was a bit off-keel. I've been IF for the week and eating a big meal at night, kind of like a Warrior Diet approach.

I've been dwindling my carbohydrates slowly so by the end of the week I will be in the ratios mentioned above by our good friend Arcita. I weighed myself last night at I fear that I may have already lost a little bit of muscle mass but that could be to the caloric restriction and depletion these past few days so I'm not worried.

My main, number one focus is fat loss, and as we all know you cannot serve two masters so I'm going to pay homage to that philosophy and get down to a base stock. I'll check my bodyfat levels tonight and update in the morning. The rest of this week will be dedicated to harnessing ratios and rest. Keep up the great work everyone! Hi I recently started a low-carb diet and after 2 weeks i think i have just gone past the adaption process. My question is, does it matter if i eat A LOT of fat foods cheese, cream, etc..

I understand fat fills you in faster hence many people don't feel the need to eat as much DC Training is intense- to put it lightly. For those of you who are unfamiliar with the principle, I recommend reading up on the anabolic minds website under Dogg Crapp Training. Wednesday looked like this: The "xreps" are half reps done to engage the sacroplasmic expansion when the myofibrils are absolutely destroyed.

Today is "B1" day and I will update you tomorrow on that big guy. No headaches, no crashes, no fatigue, just feeling really good so far.

This week has been crazy- every tween in the world is at my house for summer vacation. Ketosis is going great! Strength has not dropped a lick. Then I stuffed my face with sundried tomatoes and chicken thighs covered in oil. Some say fat's no good after a workout- I say "get the hell out of my way": I do what I want. Ok- so week 1 wrapping up and feeling great. I'm sure that will change come week 3 haha! Curious as to what you guys think- Should one solely focus on the deprevation of carbs for fat utilization as energy, or fight the good fight with training and TKD to optimize both?

If you care about muscle preservation then go for a TKD. If you just want to lose weight as quickly as you can with as little effort as you need to put forth then go for a SKD. Thank you guys so much for the feed back. I dunno- I understand that CHO's incorporate and recruit "new" muscle fibers to recoop and repair, but to what degree and to what "true" percentage of the bout honestly.

I like being a big guy honestly, but not a big soft guy. I feel that I am an above average athletic individual who has a pretty decent inability to process insulin for energy breakdown. I did Burn the Fat Feed the Muscle for a month and lost about 3lbs and my composition didn't change much at all. I did Ori's Warrior Diet for one week and saw 5x the body composition change by eating at night and starving throughout the day.

I did MB's IF Leangains and had HORRIBLE stomach issues from consuming a gigantic amount of food all at once kudos to those who can manage-ick and I stumbled upon JA's Keto blog and did that for a month- and saw the best of all three worlds combined, with no cravings, no hunger, and strength continuing to pile up through the roof. I will take this to the heavens if I can: This week was my "down week" or my cruise or however you want to call a deload phase.

My energy continues to amaze me and I haven't had any fogginess as of yet. I'm going to mark 30days from today as being my "let's see if I'm adapted" phase and then from there, give myself another 30days of training as I am sure I will be in full-ketosis by then, and can judge how well I feel and how well my training is going at that point and time.

However, after speaking with numerous entities in the keto world, some mention as high as g of CHO still allowing ketosis with the benefit of ATP for workouts and some say 'forget' that fat also allows ATP but to beware of gluconeogenesis as that will hinder any fat utilization process if my protein levels are too high Right on Joseph, really appreciate this broken down information.

I have been studying the basics of Ketosis over the last 6 months as I am partnering with a doctor to star a metabolism and weight management clinic. I went on a keto diet for a month back in the beginning of the year so I could experience and understand the keto protocol at a deeper level.

I have never felt better in my adult life While I have never struggled with being very fat, I have always wanted to perfect my bodybuilding efforts. I am getting ready to head back into a keto diet but now more as a permanent lifestyle. I read your bits in the article about building muscle mass while in keto and will use those as a starting point.

I would appreciate more advice or direction to resources that might be helpful in my quest to live in a keto state, while achieving an anabolic state for muscle mass development. What are your thoughts there? From what I have read, it's enough to make me seek to live in a keto state for my overall health and longevity.

Very informative article, used the cambridge diet to getinto ketosis, for 2 weeks Now my issue is that i want to continue lossinf the weight my challenge is that i live in african were most of the foods are staple food,and the food we have here are very diff from ur suggestion list , so pls can u suggest a better list for the african readers Thanks michelle.

Before I began this "venture"- I saw everything from carb cycling to carb 'back-loading' which in itself isn't a bad idea. It's taken a VERY, very long time to get this through my beautifully thick skull. But alas, that ship has finally left port and on its greatest navigation yet.

Ketosis is and has always been like math "always proving and never changing". The weight will always be there, the exercises you love will never go away, you just need to do your Freshman year of fitness the way that everybody else did Day 1- Shred Me Today is the beginning of the rest of my life. A goal in vain is a goal never obtained. Designed specifically for partners, Duel will give you an education in the best ways to utilize your training partner and how to be a better partner yourself.

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