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9

Any fitness regimen can be done by women. As far as the gains, that is going to be highly personally dependent. Another woman (or even man) might increase every few days, someone else might only go up every couple months. It will depend on many factors, only one of which may be nutrition. Training history, regular sessions, proper form/technique, proper ...


7

I've been told that the body can store up to 3 days of glycogen, and consequently takes about that long to transition into ketosis. You can feel lethargic and possibly even nauseous during this time (some of my friends experienced the latter where I only experienced the former). The initial stages of ketosis are rather inefficient, and it takes about three ...


6

I know someone who recently used the cyclic ketogenic diet to get good results. Based on his experience, and some of the other experiences I've read who used the approach, it's important to set your expectations appropriately. The only demographic that can build muscle while losing weight is an overweight beginner. This is the same regardless of diet ...


5

The only studies to my knowledge that have any correlation between carbohydrates and Alzheimers are epidemiological. In short they use survey data to find areas of study where more controlled studies should be performed to see if there is a true cause and effect relationship. The problem is that many people assume that correlation is the same thing as ...


4

I'm worried this is almost too simple to be an answer, but I'll add more detail if you have specific questions. For a ketogenic diet I assume you would need to reduce the daily grams of carbohydrate to the low double digits, or <10% of total calories. Pasta and rice are obviously low-cost calorie sources and you want something that provides a similar ...


3

Ketogenic diets are of questionable benefit unless done for medical reasons (Such as an attempt to control epilepsy). Studies of ketogenic diets have had very mixed results. If you only eat 160g of protein, that is a daily intake of 640 calories, which is borderline starvation diet. That isn't really a desirable outcome either. Fat is essential, but if you ...


3

Absolutely. Muscle and strength gains will vary from trainee to trainee, but there is no reason not to begin a program like this. Being on an Atkins diet will likely make it a bit more challenging to increase hypertrophy. I would recommend getting in some complex carbohydrates in the hours after you train. (potatoes, yams, rice, oatmeal, etc) You need to ...


3

When you take out the cyclic part, and talk about ketosis by itself, it can help understand what's going on. Ketosis happens in stages: Deplete the glycogen stores (usually takes 2-3 days). Until this happens, ketosis won't happen. This can be sped up by exercise. Retool the metabolism to use ketones (usually takes 2-4 weeks, 3 on average). Ketosis ...


3

Atkins is a ketogenic diet. I've never heard of anyone taking days to "carb up" on a ketogenic diet, but I haven't heard of everything, and the Cyclic Ketogenic Diet apparently takes this approach. A very high intake of carbs will stop the ketosis and switch you back to carb-fueled energy, and it typically takes 3 days to switch back to ketosis. The amount ...


3

The Cyclic Ketogenic Diet involves carb loading (usually measured precisely so you do not carb overload) in order to allow you to perform in the gym. This is an intrinsic part of the diet, and if you don't carb up and go to the gym, you won't be doing CKD. However, it's certainly possible (whether it is recommended is another thing) to be on a diet that ...


2

Yes, whey protein can knock you out of ketosis. It has had that effect on me several times. To those who say, no carbs, thus no effect, you're only looking at half the story. Carbs effect ketosis by affecting insulin. Ketosis is governed by the insulin/glucagon ratio (I/G ratio) (1). Whey has no carbs, has but it IS insulinogenic (e.g., ref (2)) ...


2

No. Ketosis is the deprivation of carbs. High end protein shakes, such as your ON Gold, don't contain many carbs. Thus, drinking your protein shake won't remove you from your ketogenic state. On the other hand, cheap proteins (Muscle Milk) and any protein labeled as "mass builder" will contain carbs to prevent ketosis. Your comment about protein shakes ...


2

For anyone who wants to follow this diet and has similar questions, here are the answers i found: Q1: When they say High fat intake, is it a specific type of fat: saturated / trans / polyunsaturated / mononunsaturated , or any of these in general? Answer: Although all fats are allowed, foods with healthy fat are preferred, and will ultimately keep ...


2

Of course it can be done by women. The only thing that is a bit more difficult is progression on OHP and bench; for those lifts I would recommend microplates (you can find more info on them here). This will allow you to add just 2.5 lbs per session instead of 5 lbs... SS and also SL are very suitable for women. As a matter of fact a trained women will in ...


1

I'm in favor of low carbohydrates for two primary reasons: Ketosis is legimate, effective, and safe way to cut down on body fat. There are examples of native people who historically ate very little carbohydrates for generations. Most of the sinister cheap calories in a western diet come from carbohydrates. Even following a "low carbohydrate diet" still ...


1

Robb Wolf, one of the most famous people in the paleo community, who is pretty legitimate as a science guy, had Kiefer on his podcast, which is free to listen to on the website. I think that's a great endorsement for Kiefer. Oh also: Kiefer graduated Magna Cum Laude with a Bachelor’s in Mathematics and a Bachelor’s in Physics in three years then became a ...


1

If you're talking about entering ketosis via a ketogenic diet that's pretty interesting that you felt problems lasting for weeks. Most research I've seen, and my own experience, shows ketones consumption happening ~48 hours after carbohydrate restriction. I'm sure there's a huge variety in there, but 7 weeks seems excessively long. In this 2004 study that ...


1

A lot of people find it easy to lose weight with a keto (lchf) diet, but it doesn't work for everyone, you'll have to find what works best for you. The type of people that seems to have most luck eating keto are the ones with disturbed carbohydrate metabolism, i.e. those with high insulin resistance, i.e. often those with lots of visceral fat, those who are ...


1

You're not really doing any type of strength training. The pushups, situps, and crunches are certainly better than nothing but they are a far cry from an effective strength training plan. If you want to stick with body weight activities you can, and there are some great books ( http://amzn.to/1v01hXz ) that you can check out to get you on the right path. ...


1

D-Ribose is a 5-chain carbon that has been proven to provide medicinal support to those people who suffer from chronic fatigue, fybromyaglia and lack of energy. 5-10 grams 3x weekly seems to be the most widely accepted dose for this supplement. Food ***does not a***ctually contain D-Ribose so I can understand that this would be an addition to a great diet. ...


1

I just read a study on d-ribose and how it raises insulin after injested and lowers blood glucose in a fasted state. So if your on alow/very low carb plan maybe take it with a fast acting whey after working out with weights.


1

I don't think there's very much reliable empirical evidence available on the subject. Every mention of this diet that I've seen tends to be either hyperbolic, anecdotal, or very clearly tainted by conflict-of-interest. Wikipedia's page on the subject, for example, uses as its main reference a book which advocates said diet. It's possible that the author is a ...


1

A great source of ketones is coconut oil. It's not that cheap but it's not that expensive either. By just adding a couple of tablespoons of coconut oil you'll get a whole bunch of short-chain fats which are readily transformed into ketones. My favorite breakfast is 4 eggs scrambled in 2 tbsp coconut oil. The yolk emulsifies the oil so it's part of the egg. ...


1

If you consume excess protein on a ketogenic diet, several of the amino acids will be converted to glucose via the gluconeogenic pathway thus knocking you out of ketosis.


1

Yes it can. Protein is made up of seven different aminos, some of which (just as j.rightly correctly pointed out) can knock you out of ketosis because they are broken down into glucose in your blood. j.rightly is corrct. Do some research and it will confirm that protein can knock you out of keto. Anyone who says it can't doesn't understand the science ...



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