15

First of all eating under BMR may slow down your metabolism - that is the case we do not want. Some researches have shown that keto diet can cause some problems. If you push your body in a bad way, you will end up with some health problems. Here are my recommendations that worked for me while burning fat and losing weight: Calculate your TDEE and eat 300-...


10

The most successful (pardon the pun) recipe I've seen for weight loss has the same basic ingredients: Control your diet. I think you definitely have the discipline but 500-800 calories is generally pretty dangerous. I'm not being hyperbolic to state that your body will eventually die if you only consume that many calories, but you'll have plenty of serious ...


9

I've done the ketogenic diet for some months last year. Some of this is thus anecdotal and highly personal, your mileage may vary. First I'll go with some actual objective stuff. The ketogenic diet, before becoming a health fad (not necessarily a bad thing) had been used to treat epilepsy. This means you can find some medical literature about it and there's ...


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

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 ...


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 ...


5

Your question is misguided in two ways. One, you assume that premodern diets are by definition optimal. If we can know the macronutrient ratio of Fat:Protien:Carb of early humans and primitive tribes we get a glimpse of the best diet there is. No, we can't. There's no reason for an indigenous people's diet to be optimal in any way. It simply does not ...


4

There is no reason why you shouldn't be able to progress on low carb and a caloric deficit if done right. We can't say that you are eating not enough if we don't know how much you are eating. Try not to go lower than 20% of your daily needs or your body will start to punish you. Not being hungry is a good indicator that you can't be doing it that terribly. ...


4

The substrate of energy that your body utilizes during exercise essentially has zero impact on your body’s overall fat stores. This is because any fat that is utilized for the purpose of providing energy will later be replenished the next time you eat - unless you are in a calorie deficit. The reason that your body uses different energy sources in the first ...


3

The immediate energy source for your muscles is adenosine triphosphate (ATP). When exerting force with a muscle it gets depleted (quickly) and when exhausted you fail to exert the same force. After 5 reps with the maximum weight you can do for 5 reps of some movement, a 6th rep fails. Fortunately, ATP can also get replenished relatively quickly. When being ...


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

It is going to depend on a number of factors. By how big the excess of carbohydrates was, exercise, how long prior to that you were actually in ketosis and protein consumption. Upon depletion of glucose and glycogen, the body will first attempt to create glucose from protein via gluconeogenesis. This is why protein consumption must also be moderated on a ...


3

Can you build muscle doing what you’ve outlined? Sure, but there are a few issues to keep in mind. To what degree? Is it possible to give an accurate percentage example? No. You might be able to find studies illustrating average outcomes of these different issues, but that won’t answer your individual response nor the combined effect. Issue 1 - Low Carb ...


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

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.


2

Note: this got a bit long, so the TL:DR is, the best diet is one that fits into your lifestyle and helps you maintain a caloric deficit. In simple terms, your body weight is a balancing act between calories in vs calories out (calories in being what you eat / drink, calories out being what you burn through exercise, everyday life, or pass naturally from ...


2

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 ...


2

First, the "immediate" in "immediately after the work out", is always greatly exaggerated. Waiting 75 minutes instead of exactly 60 is not going to have an effect, there's tens of studies showing this, so feel free to look them up. Second, most protein supplements, will usually specify the amount of BCAAs (branched chain amino acids) they provide. ...


2

In order to stay on track - you must set proper measurable goals. Define your goal as specifically as possible and write them down - weight, body fat, circumstances of different parts. Calculate your caloric needs and start keeping a food diary. And plan your days accordingly. If you don't plan, it's easy to lose focus and do things you regret. I could ...


2

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 has ...


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 ...


2

Let me share some things I've learned about good health and effective weight loss/control. It's a long-term journey: Good health (which includes a healthy body fat composition) is a lifelong journey. Don't get impatient or frustrated. It's great that you're looking for ideas and things to try, but remember that you are in this for the long haul, and two ...


2

Would you consider an experimental approach to answering your own question? Get some ketone test strips, and confirm you're in ketosis at your target carb intake. With that baseline established, vary your carb intake and exercise burn while keeping accurate records. Confirm whether or not you're in ketosis daily with the ketone test strips. My ...


1

I would advise increasing your reps per set (not total reps) You likely aren't pushing yourself enough and your body has adapted to this particular workout to the point that it has become too easy to really be effective Try to do sets of 20 reps instead until you reach 200. Even if you need to increase your rest time that's ok. But you should feel very ...


1

More than likely, you're not doing them incorrectly. Weight loss plateaus are as common as training plateaus. The body tends to adapt to weight loss and training stresses. That means you'll need to devise a new plan to kick start your progress. That might mean trying different exercises. And, if you aren't keeping a food journal, you should start. ...


1

Experiencing headaches on Keto diets in normal. It usually happens after 2-3 days. Two mains reasons for this: I Your brain normally functions on glucose. When glucose is missing, your liver starts producing ketones. These are the only substitute your brain can use to get energy. However it can take some time for them to be produced. During that time your ...


1

It's quite normal to feel "weak" on a ketogenic diet, at least compared to one with a normal amount of carbs in it. You need energy from either fat or carbs. Fat is stored for longer and the energy "lasts" longer(but spikes less), whereas carbs spike quite fast and drop off more steeply. From the sound of it, perhaps you aren't getting enough good fats in ...


1

I think you could better just keep on lifting. As said above you won't hit the same numbers, but there is always a technical flaw you could try to work on. You could also use the time you are now not lifting to learn new movements. I can't tell how experienced you are but you could try other types of squats as example: goblet squat front squat box squats ...


1

Give your body a break. Increase your calories for a week or two, then reduce them about ten to 20 percent a day. Your body will get out of starvation mode and you will slowly start losing again. Worst thing to do is panic when the weight goes up and return to your body punishing routine.


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