piccola bibbia sulla keto
1 Keto – A brief description
2 Side effects
3 Ratios and Macronutrient tips
4 Carb Up
5 Water
6 Ketostix
7Alcohol
8 Vegetables
9 Pre WO nutrition
10 Post WO nutrition
11 My workout plan (personal advice)
12 Gum
13 Caffeine
14 Diet drinks
15 The “right” age
16 Bulking on the CKD
17 Sugar Alcohols
18 How Many Carbs?
19 Choosing the “Right” Carbs
1 Keto – A brief description
Body fat is a survival mechanism of the body. We use carbohydrates as a primary source for fuel, and in a shortage, we will result to whatever other sources we can use for energy. First we will tap into glycogen, which is stored glucose in our muscles and liver as an emergency source of energy. Once those stores are depleted, the body must turn to another source. What better than our body fat? In eating a high fat, moderate protein, and minimal carbohydrate diet, we can get our body into the mode for burning fat and include these principles in a caloric deficit plan in order to stimulate the body to metabolize adipose tissue.
2 Side Effects – What happens?
Many tend to get bad breath, bad smelling urine, and/or yellow/neon colored urine. You will most likely find yourself urinating more frequently. Upon transitioning when entering the diet into ketosis, one may feel slow or sluggish as the transition takes place then as ketosis is achieved normal energy levels shall return. Some people claim they feel “dumb” for a while when first transitioning into the diet; it’s only your body transitioning on the fuel it uses. Others feel more focused and able to concentrate when in phase with Keto. Upon exiting Ketosis, some people feel bloated, tired, or sometimes a little sick to the stomach. To prevent the latter, read in the section in this article about carbing up. It’s perfectly fine to feel tired upon transitioning into Ketosis or carbing up. Not all of these apply to everyone, hence side effects.
3 Ratios and Macronutrient tips
The Step by Step Keto Diet Plan thread details the intake your body will need for this diet. The typical ratio for this diet is outlined at 65% fat, 30% protein, and 5% carbs. The working ballpark ranges are about so: 55-65% fat, 30-40% protein, and 5-10% carbs. The diet should be modified for your needs as time goes by.
Adjusting your ratios
-If you feel low on energy, up your fat intake a little bit and reduce protein intake a little bit.
-If you feel that your recovery time is slow, increase your protein a little bit, and lower your fat a little bit.
-If you feel you are unable to concentrate, are losing focus, or feeling lightheaded, up your carbohydrate intake a minor amount, and reduce where ever else you feel able to.
Remember, it’s still a diet, so while you may be following strict eating habits on limiting carbs and in taking more calories from fat and protein, at the end of the day it’s calories in versus calories out. More calories in than more calories expended equals weight gain.
4 The Carb-Up – differs from person to person.
The carb up is very subjective to the person dieting. It varies from person to person. Many find they must eat a strict diet to prevent regain. Others find this is an excellent opportunity to have whatever they want for the entire period and not regain any weight. What’s most important is moderation and counting protein. Avoid binging yet make sure you eat sufficient amounts of carbs and your adequate protein levels. A tip before beginning the carb up is to eat a couple fruits an hour or two before hand. This is mentioned in the Step by Step article but is not nearly stressed enough. I’ve found skipping this will usually lead to upset stomach or food coma (too many carbs all at once causing high levels of insulin cause you to take a nap
)
5 Water – Especially important on a Ketogenic diet
You will tend to find yourself more dehydrated on this diet simply because when ketones are utilized they require water to be removed from the body. One will find that they are urinating more often while on this diet due to water depletion. Water levels vary from person to person, the recommended dosage of water a day is approximately 1 gallon (I’d say at the least). When in Ketosis, the darkness or lightness of the hue on your test strip will tell you if you are drinking adequate amounts of water. Dark purple means you should be drinking more water.
6 Ketostix – All you need to know about them
Ketostix are urine analysis strips that detect traces of ketones in the urine. They can be purchased at your local pharmacy or drug store. As long as you have a trace when testing, your body is utilizing ketones and fat is being broken down. The scale on the bottle is merely the concentration of ketones detected. If you read dark purple, it surely must be because you aren’t drinking enough water. As long as you have any trace you can be sure you are in Ketosis since the body removes excess through the urine, it could very well be possible that ketones are in your body but not being expelled or production may have halted (insulin spike from high amounts of carbs for example).
7 Alcohol – Can I have it?
While alcohol isn’t the best thing to drink when doing any kind of dieting, cutting or bulking, we sometimes like to have it. Remember, your body will first get rid of alcohol before it begins to repair your muscles. My only advice to you is not to go crazy. Alcohol is still calories—7 calories per gram that is. While alcohol seems to not significantly affect your diet, it’s probably best to stay away from it or not to drink it too often. One must remember that alcohol is a poison and the body will stop all other processes to begin expelling the toxin from the body. If you are serious about dieting, alcohol will be avoided in all cases.
8 Vegetables – Essential to a Ketogenic Diet
In my opinion vegetables should be included in ALL types of diets. Cutting, bulking, and even maintaining. There are loads of benefits from eating these! They are low calorie fillers, they have the fiber we need, vitamins, minerals, anti-oxidants, and phytochemicals. Not to mention scientists find a possible connection that they are inhibitors to cancer! What more can we ask for? Eat them all up. Eat a variety. They’re good for you. Do what your mother told you! Eat them as salads, even better! Load that olive oil or fatty dressing you love. It can only help you on this diet. Not only that, since we restrict carbohydrate intake, we usually see less fiber in our daily choices of foods. In order to include more fiber in our diets, we must include vegetables not only for fiber, but for all the reasons mentioned above!
9 Pre Workout – nutrition
While some find it productive, and others find it counter-productive, you must really try new things to discover what works best for you. Through experimentation and applying a tiny bit of the TKD concept, I usually consume 10-15g complex carbs about 30 minutes prior to my workout and have found it gives me the oomph I need to hit it hard. Add protein to it if you’d like. Others say that when this happens, they feel bloated and unable to concentrate. It really depends on your sensitivity and experimentation. You need to play with the diet to get it to work the best for you.
10 Post Workout – nutrition
Post workout you should consume protein and carbohydrates. Add approximately 10-15g of simple sugar (dextrose works best) or a 15-20g mixture of both simple and complex to your shake. It really depends on the person taking it. You need to discover your tolerance to insulin response. Sometimes jumping to the upper levels of the PWO carbs will kick you out of ketosis. Gradually work your sensitivity. For beginners, I would highly suggest starting out at around 8g carbs PWO, and gradually working up to the desired range. Try to avoid fat after your workout and allow your PWO shake to digest and then have a meal with all the fat you’d like (but of course follow your plan!).
11 My Workout plan – Just a suggestion
While a workout plan is stated for you in the step by step article, the way I’ve had tremendous success is the following. I usually begin Keto phase on Sunday and end on Friday noon. Sunday I would begin with my weakest body parts as far as resistance training goes, then do 25-30 minutes of med-high intensity cardio on the stationary bike with high resistance. Depending on the intensity of my workout that day, I would see traces of ketones the following morning. Then, I would proceed to doing weights for the rest of the week with 20min cardio at least every other day. With my plan mentioned, its main goal is to get into ketosis as soon as possible to begin fat burning and then use the rest of the days for resistance training and some cardio. My real plan is much more intense, but what I have described may be sufficient for you.
12 Gum – Is it safe?
Yes, it’s safe. It has 1g or maybe 2g of carbohydrate. Don’t get so scared that’s nothing! I chew about 12 pieces of gum a day, while on the diet I did the same as I always did. I was never affected. If you are cautious about it, just adjust your carbs a minor amount like lower your intake like 4 grams to psychologically settle your mind if it’s disturbing you and giving you nightmares about being kicked out of Ketosis. You’ll be fine! Plus, Keto gives most everyone bad breath, it’s good to have this.
13 Caffeine – Why not!
Drink it up. You may feel low on energy in any cutting diet, but caffeine is totally safe for this diet so drink up your coffee or tea. It especially will help you with your workouts if you don’t feel like doing them.
14 Diet drinks – artificially sweetened
While there are debates on whether or not they are ok to have, there were times I had a couple of these beverages every day and I turned out fine. I still lost the regular predicted amount of weight and I wasn’t kicked out of Ketosis. Long term effects of these drinks (diet sodas, crystal light, etc.) are unknown but out of my own personal experience they have not hindered any weight loss. I think they’re the best thing ever invented—great taste without calories. Please note some people won’t even be able to use artificial sweeteners as it may cause an insulin response. Some sources suggest it may inhibit entering Keto, while having no adverse effect while in Keto. All in all, it all boils down to experimentation. You need to modify the diet to fit your personal needs.
15 The “right” age for this diet
While there is no right or wrong age outlined for this diet, I’ve come to the conclusion its safe for everyone as long as you do a little research (this article plus the step by step is more than enough to inform you).
16 Bulking on the CKD
Some people report getting great results bulking on a CKD while gaining minimal fat during the whole process. While this may work for some people, this diet’s main purpose is for cutting excess body fat. Bulking on a CKD personally isn’t my cup of tea and I feel that a standard 40/40/20 gives me more of the oomph I need to power through my workouts.
17 Sugar Alcohols
These things are listed under the carbohydrate category on nutrition labels. They can be utilized for energy, just like carbohydrates, but do not refill glycogen stores in the body. They are usually found in those “fake” foods that try to help out with the low carb fad. Low carb milk, low carb ice cream, low carb pancakes, etc. Just avoid these things until the weekend (or when you carb up). Eating clean on any diet further contributes to the success of your diet.
18 How Many Carbs?
How many carbs you consume on a daily basis while in Keto varies from person to person. First you need to calculate your ratios to get a ballpark range of where you stand on the amount of carbs permitted per day. As you begin the diet, you may be sensitive to insulin response, so you may have to keep your carbs low. As you progress in the diet, you may learn that your insulin response isn’t as easily triggered and you are able to get away with eating more carbohydrates. Some people are sensitive and some people are not. As you progress with the diet you need to experiment to determine the appropriate values for you. Please see Ratios Macronutrient Tips above.
19 Choosing the “Right” Carbs
A balance of both high-GI and low-GI carbohydrates usually suffices. You may be more sensitive when consuming high-GI carbohydrates since they are broken down rather quickly. Low-GI carbs are broken down gradually and may not induce a great insulin response. Ideally, your carbohydrates should come from the small amounts in the food you consume (vegetables, nuts, etc.). Sometimes lightheadedness and fatigue set in when you do not consume adequate amounts of carbohydrates and it would be necessary to include a little bit more from other sources, choose wisely, and never have your daily intake of carbohydrates in one sitting, spread it throughout the day.
non male come articolo..lo mettere in nota
lo consiglio a chi si appresta ad iniziare una keto, spiega i punti base 
per chi non sa l'inglese non chiedetemi di riscriverlo in italiano perchè non ho voglia
...
2 Side effects
3 Ratios and Macronutrient tips
4 Carb Up
5 Water
6 Ketostix
7Alcohol
8 Vegetables
9 Pre WO nutrition
10 Post WO nutrition
11 My workout plan (personal advice)
12 Gum
13 Caffeine
14 Diet drinks
15 The “right” age
16 Bulking on the CKD
17 Sugar Alcohols
18 How Many Carbs?
19 Choosing the “Right” Carbs
1 Keto – A brief description
Body fat is a survival mechanism of the body. We use carbohydrates as a primary source for fuel, and in a shortage, we will result to whatever other sources we can use for energy. First we will tap into glycogen, which is stored glucose in our muscles and liver as an emergency source of energy. Once those stores are depleted, the body must turn to another source. What better than our body fat? In eating a high fat, moderate protein, and minimal carbohydrate diet, we can get our body into the mode for burning fat and include these principles in a caloric deficit plan in order to stimulate the body to metabolize adipose tissue.
2 Side Effects – What happens?
Many tend to get bad breath, bad smelling urine, and/or yellow/neon colored urine. You will most likely find yourself urinating more frequently. Upon transitioning when entering the diet into ketosis, one may feel slow or sluggish as the transition takes place then as ketosis is achieved normal energy levels shall return. Some people claim they feel “dumb” for a while when first transitioning into the diet; it’s only your body transitioning on the fuel it uses. Others feel more focused and able to concentrate when in phase with Keto. Upon exiting Ketosis, some people feel bloated, tired, or sometimes a little sick to the stomach. To prevent the latter, read in the section in this article about carbing up. It’s perfectly fine to feel tired upon transitioning into Ketosis or carbing up. Not all of these apply to everyone, hence side effects.
3 Ratios and Macronutrient tips
The Step by Step Keto Diet Plan thread details the intake your body will need for this diet. The typical ratio for this diet is outlined at 65% fat, 30% protein, and 5% carbs. The working ballpark ranges are about so: 55-65% fat, 30-40% protein, and 5-10% carbs. The diet should be modified for your needs as time goes by.
Adjusting your ratios
-If you feel low on energy, up your fat intake a little bit and reduce protein intake a little bit.
-If you feel that your recovery time is slow, increase your protein a little bit, and lower your fat a little bit.
-If you feel you are unable to concentrate, are losing focus, or feeling lightheaded, up your carbohydrate intake a minor amount, and reduce where ever else you feel able to.
Remember, it’s still a diet, so while you may be following strict eating habits on limiting carbs and in taking more calories from fat and protein, at the end of the day it’s calories in versus calories out. More calories in than more calories expended equals weight gain.
4 The Carb-Up – differs from person to person.
The carb up is very subjective to the person dieting. It varies from person to person. Many find they must eat a strict diet to prevent regain. Others find this is an excellent opportunity to have whatever they want for the entire period and not regain any weight. What’s most important is moderation and counting protein. Avoid binging yet make sure you eat sufficient amounts of carbs and your adequate protein levels. A tip before beginning the carb up is to eat a couple fruits an hour or two before hand. This is mentioned in the Step by Step article but is not nearly stressed enough. I’ve found skipping this will usually lead to upset stomach or food coma (too many carbs all at once causing high levels of insulin cause you to take a nap
)5 Water – Especially important on a Ketogenic diet
You will tend to find yourself more dehydrated on this diet simply because when ketones are utilized they require water to be removed from the body. One will find that they are urinating more often while on this diet due to water depletion. Water levels vary from person to person, the recommended dosage of water a day is approximately 1 gallon (I’d say at the least). When in Ketosis, the darkness or lightness of the hue on your test strip will tell you if you are drinking adequate amounts of water. Dark purple means you should be drinking more water.
6 Ketostix – All you need to know about them
Ketostix are urine analysis strips that detect traces of ketones in the urine. They can be purchased at your local pharmacy or drug store. As long as you have a trace when testing, your body is utilizing ketones and fat is being broken down. The scale on the bottle is merely the concentration of ketones detected. If you read dark purple, it surely must be because you aren’t drinking enough water. As long as you have any trace you can be sure you are in Ketosis since the body removes excess through the urine, it could very well be possible that ketones are in your body but not being expelled or production may have halted (insulin spike from high amounts of carbs for example).
7 Alcohol – Can I have it?
While alcohol isn’t the best thing to drink when doing any kind of dieting, cutting or bulking, we sometimes like to have it. Remember, your body will first get rid of alcohol before it begins to repair your muscles. My only advice to you is not to go crazy. Alcohol is still calories—7 calories per gram that is. While alcohol seems to not significantly affect your diet, it’s probably best to stay away from it or not to drink it too often. One must remember that alcohol is a poison and the body will stop all other processes to begin expelling the toxin from the body. If you are serious about dieting, alcohol will be avoided in all cases.
8 Vegetables – Essential to a Ketogenic Diet
In my opinion vegetables should be included in ALL types of diets. Cutting, bulking, and even maintaining. There are loads of benefits from eating these! They are low calorie fillers, they have the fiber we need, vitamins, minerals, anti-oxidants, and phytochemicals. Not to mention scientists find a possible connection that they are inhibitors to cancer! What more can we ask for? Eat them all up. Eat a variety. They’re good for you. Do what your mother told you! Eat them as salads, even better! Load that olive oil or fatty dressing you love. It can only help you on this diet. Not only that, since we restrict carbohydrate intake, we usually see less fiber in our daily choices of foods. In order to include more fiber in our diets, we must include vegetables not only for fiber, but for all the reasons mentioned above!
9 Pre Workout – nutrition
While some find it productive, and others find it counter-productive, you must really try new things to discover what works best for you. Through experimentation and applying a tiny bit of the TKD concept, I usually consume 10-15g complex carbs about 30 minutes prior to my workout and have found it gives me the oomph I need to hit it hard. Add protein to it if you’d like. Others say that when this happens, they feel bloated and unable to concentrate. It really depends on your sensitivity and experimentation. You need to play with the diet to get it to work the best for you.
10 Post Workout – nutrition
Post workout you should consume protein and carbohydrates. Add approximately 10-15g of simple sugar (dextrose works best) or a 15-20g mixture of both simple and complex to your shake. It really depends on the person taking it. You need to discover your tolerance to insulin response. Sometimes jumping to the upper levels of the PWO carbs will kick you out of ketosis. Gradually work your sensitivity. For beginners, I would highly suggest starting out at around 8g carbs PWO, and gradually working up to the desired range. Try to avoid fat after your workout and allow your PWO shake to digest and then have a meal with all the fat you’d like (but of course follow your plan!).
11 My Workout plan – Just a suggestion
While a workout plan is stated for you in the step by step article, the way I’ve had tremendous success is the following. I usually begin Keto phase on Sunday and end on Friday noon. Sunday I would begin with my weakest body parts as far as resistance training goes, then do 25-30 minutes of med-high intensity cardio on the stationary bike with high resistance. Depending on the intensity of my workout that day, I would see traces of ketones the following morning. Then, I would proceed to doing weights for the rest of the week with 20min cardio at least every other day. With my plan mentioned, its main goal is to get into ketosis as soon as possible to begin fat burning and then use the rest of the days for resistance training and some cardio. My real plan is much more intense, but what I have described may be sufficient for you.
12 Gum – Is it safe?
Yes, it’s safe. It has 1g or maybe 2g of carbohydrate. Don’t get so scared that’s nothing! I chew about 12 pieces of gum a day, while on the diet I did the same as I always did. I was never affected. If you are cautious about it, just adjust your carbs a minor amount like lower your intake like 4 grams to psychologically settle your mind if it’s disturbing you and giving you nightmares about being kicked out of Ketosis. You’ll be fine! Plus, Keto gives most everyone bad breath, it’s good to have this.
13 Caffeine – Why not!
Drink it up. You may feel low on energy in any cutting diet, but caffeine is totally safe for this diet so drink up your coffee or tea. It especially will help you with your workouts if you don’t feel like doing them.
14 Diet drinks – artificially sweetened
While there are debates on whether or not they are ok to have, there were times I had a couple of these beverages every day and I turned out fine. I still lost the regular predicted amount of weight and I wasn’t kicked out of Ketosis. Long term effects of these drinks (diet sodas, crystal light, etc.) are unknown but out of my own personal experience they have not hindered any weight loss. I think they’re the best thing ever invented—great taste without calories. Please note some people won’t even be able to use artificial sweeteners as it may cause an insulin response. Some sources suggest it may inhibit entering Keto, while having no adverse effect while in Keto. All in all, it all boils down to experimentation. You need to modify the diet to fit your personal needs.
15 The “right” age for this diet
While there is no right or wrong age outlined for this diet, I’ve come to the conclusion its safe for everyone as long as you do a little research (this article plus the step by step is more than enough to inform you).
16 Bulking on the CKD
Some people report getting great results bulking on a CKD while gaining minimal fat during the whole process. While this may work for some people, this diet’s main purpose is for cutting excess body fat. Bulking on a CKD personally isn’t my cup of tea and I feel that a standard 40/40/20 gives me more of the oomph I need to power through my workouts.
17 Sugar Alcohols
These things are listed under the carbohydrate category on nutrition labels. They can be utilized for energy, just like carbohydrates, but do not refill glycogen stores in the body. They are usually found in those “fake” foods that try to help out with the low carb fad. Low carb milk, low carb ice cream, low carb pancakes, etc. Just avoid these things until the weekend (or when you carb up). Eating clean on any diet further contributes to the success of your diet.
18 How Many Carbs?
How many carbs you consume on a daily basis while in Keto varies from person to person. First you need to calculate your ratios to get a ballpark range of where you stand on the amount of carbs permitted per day. As you begin the diet, you may be sensitive to insulin response, so you may have to keep your carbs low. As you progress in the diet, you may learn that your insulin response isn’t as easily triggered and you are able to get away with eating more carbohydrates. Some people are sensitive and some people are not. As you progress with the diet you need to experiment to determine the appropriate values for you. Please see Ratios Macronutrient Tips above.
19 Choosing the “Right” Carbs
A balance of both high-GI and low-GI carbohydrates usually suffices. You may be more sensitive when consuming high-GI carbohydrates since they are broken down rather quickly. Low-GI carbs are broken down gradually and may not induce a great insulin response. Ideally, your carbohydrates should come from the small amounts in the food you consume (vegetables, nuts, etc.). Sometimes lightheadedness and fatigue set in when you do not consume adequate amounts of carbohydrates and it would be necessary to include a little bit more from other sources, choose wisely, and never have your daily intake of carbohydrates in one sitting, spread it throughout the day.
non male come articolo..lo mettere in nota
lo consiglio a chi si appresta ad iniziare una keto, spiega i punti base per chi non sa l'inglese non chiedetemi di riscriverlo in italiano perchè non ho voglia
...
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