Burning Body Fat Ketogenic Diet Style

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If there’s one thing the ketogenic diet stands miles apart in, it’s the ability to burn fat and shed weight. Ever wondered why most people following an “approved” diet never seem to lose weight? Or when they do it is mediocre at best?

It’s because the influence insulin exerts over their bodies, making it near impossible to slash through fat stores.

If you’re tired of not losing any weight, feeling lethargic or just believe that the way your body is functioning is not the way it was meant to be, that could stop today.

However, it all starts with starting the ketogenic diet. In particular, is our interest in how the ketogenic diet promotes the burning of body fat. Ready to be blown away?

The Ketogenic Diet Leads To A Switching Of Energy Sources

We’ve all heard that carbs are the primary source of energy our body needs and that it’s the “preferred” way to go.

What if I told you that there is an alternative?

Let’s step back a few thousand years, into the life of our ancient ancestors, during the Paleolithic Era. There were no modern conveniences, no baked goods, and no enriched wheaten garbage commonly consumed as dietary staples today.

Instead, their “occasional” diet (by occasional we mean whenever food was available) consisted of animal protein (which is also loaded with saturated fat) and the occasional berry or nut.

This diet and scarcity of food put their body in a constant state of ketosis, making it possible for them to remain lean and healthy all year long. In fact, fossil record indicates that their bones were larger, teeth did not experience significant decay, and overall health was good.

What does this mean for us?

It means that a diet composed of animal protein and fat heavy sources, vegetables and the occasional sweet treat is the way our bodies were meant to function. Our metabolism is fat based, not carb based, as it was forced to adapt to over the years.

Following The Ketogenic Diet Results In A Superior Lipid Profile

If you’ve never heard about a lipid profile, it’s simply a “collection” of all the values related to our cholesterol and lipoprotein levels in our blood.

Under the influence of carbohydrates and insulin surplus, our body holds on to fat for storage, resulting in both increased fat mass and circulating triglyceride levels.

When carb stores are depleted, as occurs under Ketogenic conditions, fat is freed from its stores, to be oxidized for fuel. The result is an improvement in cholesterol and triglyceride levels.

The Ketogenic Diet Boosts Lean Muscle Gain

Muscle is the exact location of fat oxidation, insides structures known as mitochondria. Insulin is an anabolic hormone, no argument there, but insulin promotes gain of both muscle and fat, a condition far from ideal.

By promoting growth of lean muscle tissue, additional fat is required to power synthesis, in a synergistic process (more fat is burned by more muscle, and fat helps power muscle synthesis).

You Do Not Have To Follow A Strict Ketogenic Diet To Slash Through Body Fat

The keto diet recommends less than 50 grams of carbs per day, preferably less than 20. However, in case you are not quite there with your dedication or your workout a lot and need more carbs, you can still reap a ton of benefits with some modifications.

Many people actually follow what is known as a targeted ketogenic diet (TKD), which is modified by allowing carbs around workout times (specifically high-intensity sessions). Some people never truly get past the initial feelings of weakness when adapting to the diet, and prefer a little “insurance” around workout times.

You still are in a ketogenic state for many hours of the day, except your pre-workout window, when a few carbs can be justified.

Another variation is the Cyclical Ketogenic Diet (CKD), where you essentially add a “carb-up” day at the end of the week to refill your muscle glycogen stores to help power workouts during the week.

For more on the CKD, go to http://KetoRecomp.com. It’s a private coaching group community I run to take people step by step.

Conclusion

Fat burning on the ketogenic diet is on an entire level of its own. Imagine – when your body is in ketosis, you’re burning fat and ketones 24/7 with any activity you’re doing.

We encourage you to adopt or even just try some form of the ketogenic diet into your lifestyle so that you can truly enjoy life living lean and healthy!

The Benefits of Apple Cider Vinegar

applecidervinegarVinegar has been used for many centuries as a household item as well as for cooking. It has been used as a folk remedy, with many claims as to its health benefits.

Apple cider vinegar is believed to have especially healthful properties. Here are some known benefits of apple cider vinegar that have been supported by science:

• It is high in acetic acid. Vinegar is made in a way similar to alcohol. You take apple cider or crushed apples and add yeast to it. The yeast ferments the apple cider into alcohol. Then bacteria are added to the alcohol so that the alcohol is fermented even further—down to make acetic acid, which is the main component of apple cider vinegar.

• It contains proteins, friendly bacteria, and proteins, which provides its health benefits. It is low in calories, containing about three calories a tablespoon. It contains a bit of potassium along with large amounts of acetic acid.

• It is an antimicrobial agent. Apple cider vinegar can help decrease the bacterial count in some body areas. It has uses in the treatment of ear infections, lice, warts, and nail fungus, where it acts as a disinfectant. It was used thousands of years ago by Hippocrates, who used it to clean dirty wounds. It is used as a food preservative because it inhibits the growth of E. coli in food. It may be beneficial in killing the bacteria that causes acne.

• It lowers blood sugar levels. Apple cider vinegar is good for diabetics; especially type 2 diabetics with insulin resistance. It may be useful even in non-diabetics who suffer from high blood sugar on occasion by keeping blood sugars stable. Vinegar helps insulin work better by improving insulin sensitivity by 19-34 percent after eating a meal high in carbohydrates.

• It also reduces blood glucose levels by 34 percent after taking in a 50-gram load of white bread. Two tablespoons of apple cider vinegar, when taken prior to going to bed, can lower the fasting blood glucose level by four percent.

It has been shown in many other studies to increase the sensitivity of insulin in the system after meals. It is believed to be helpful in people who have pre-diabetes, diabetes, or elevated blood glucose levels for other reasons. Be sure to check with your physician if you are taking it along with medications to lower blood sugar.

• Weight loss. Apple cider vinegar decreases blood glucose levels, which means you, take in fewer calories as sugar. It can increase your satiety so that you don’t take in as many calories and can actually lose weight just by taking in the vinegar with meals. You can feel fuller after taking apple cider vinegar with a high carbohydrate meal so that you eat about 200 to 275 calories less than you otherwise would. This turns into actual weight loss over a period of time.

One study showed that drinking apple cider vinegar every day lessened the waist circumference, the amount of belly fat, and the triglyceride level in obese people. The bottom line is that taking in apple cider vinegar can bring about satiety so you eat less and therefore lose weight.

• Heart health. Heart disease is a leading cause of death in developed countries. It turns out that drinking apple cider vinegar can lessen the triglyceride and cholesterol levels. Apple cider vinegar also contains chlorogenic acid, which is a known antioxidant. This prevents the oxidation of LDL cholesterol, which ultimately leads to a reduction in heart disease.

It also reduces blood pressure in animal studies. Women who ate vinegar-containing salad dressings had a decreased risk of heart disease. Clearly, more human studies need to be done to see the full effect of apple cider vinegar on heart health.

• Cancer protection. There have been some studies indicating that vinegar has the capability to shrink tumors and kill cancer cells. These studies have all been done in vitro (in a test tube) or in rats but not in human studies.

The studies done were performed on rice vinegar and not on apple cider vinegar. It is believed that the drinking of vinegar between the Chinese lessened the risk of esophageal cancer but increased the risk of bladder cancer. Clearly, more studies need to be performed to see the effectiveness of apple cider vinegar on humans who are at risk for cancer.

Dosage and Side Effects

There are some claims on the internet that apple cider vinegar has other health benefits but this hasn’t been proven in research studies. While this is folklore, it may someday hold true in scientific studies. It is certainly safe to take with no side effects when taken in moderate amounts.

It is best to take your apple cider vinegar as part of something you cook but it can be diluted with water and taken as a drink.

A common dose of apple cider vinegar is about 1-2 tsp to 1-2 tbsp. each day. You shouldn’t go above that level because there may be side effects like upset stomach.