Keto Electrolytes – Keto Lytes HP – #1 Selling Ketogenic Product

Keto Lytes HP™ – Advanced Electrolyte and Keto Flu Support

Keto ElectrolytesKeto Lytes HP™ is a fully comprehensive, one of a kind electrolyte formula that has taken the low carb and endurance athlete communities by storm! It is one of the most useful supplements on the market for those who follow a ketogenic diet, intermittent fasting as well high level or recreational athletes in need of electrolyte support and replenishment.

Keto Lytes HP™ is most commonly used by low-carb dieters and those who practice intermittent fasting to combat the symptoms of “keto flu” such as dizziness, headaches, nausea brain fog, fatigue, muscle weakness or cramps and diarrhea.*

These flu-like symptoms typically happen in the beginning stages of the diet while the body is switching over from burning glucose to ketones, it can also be symptoms of withdrawal from carbohydrates. Your kidneys go from retaining water and sodium to excreting it through your urine, sweat, and breath. This is why those who start a ketogenic diet notice a lot of weight loss the first few weeks; it is mostly water loss. It can take the body some time to adapt to this process and for the “keto flu” to subside.

Electrolytes such as (but not limited too) sodium, magnesium and potassium may be lacking on a ketogenic or low carb diets. Low carb, ketogenic expert and researcher Dr. Jeff Volek has stated that mineral and electrolyte management is the key to avoiding side effects typically associated with a ketogenic or low carb diet. Lack of electrolytes (sodium, magnesium and potassium) seems to be the major cause of the “keto flu”.*

Low carb dieters, especially those who exercise will find they need to constantly monitor their electrolyte intake and consume more than the typical dietary guidelines recommended by the FDA and CDC. In-fact it is common for the typical ketogenic dieter to consume 3-4 times the recommended amount of sodium alone.*

In addition to ketogenic dieters, those who practice intermittent fasting find that consuming adequate electrolytes on a daily basis becomes priority number one in order to properly function throughout the diet.

While all of the electrolytes and minerals are important, keto dieters have found that sodium is the electrolyte that becomes the most important one to monitor. Most of the issues with “keto flu” come down to an electrolyte imbalance with a large focus on sodium.*

That is why Keto Lytes HP™ is formulated with an impressive 2,000mg of sodium which is anywhere from 2 to 10 times higher than the amount found in the typical low quality & overpriced electrolytes being sold all over the internet!

Most people find the easiest and most effective (and very tasty) solution to boost their electrolyte intake is to use a full spectrum electrolyte supplement like Keto Lytes HP™.

Keto Lytes HP™ can also help support essential electrolyte levels when taken prior to exercise. It can support sports performance, replace minerals lost through sweating, people working in high temperatures, and anyone expecting to experience high levels of fluid loss.* Many keto dieters and athletes find that Keto Lytes HP™ makes a get pre-workout that allows them to go longer and have more productive workouts in and out of the gym. Take it alone or mix with your favorite pre-workout like PhosphaPump TKD.

Each serving of Keto Lytes HP™ contains:

2,000 mg  Sodium
500 mg Potassium
75 mg Magnesium Glycinate
75 mg Di-Magnesium Malate
2,000 mg Taurine
1,000 mg Coconut Water Powder
100 mg Sodium Phosphorus
200 mg Di-Calcium Malate
300 iu Vitamin D3
200 mg Vitamin C
5 mg BioPerine

The Formula:

Sodium

Well what can we say about sodium? Known as the “keto dieters best friend” it seems most issues with regards to side effects of a low carb or ketogenic diet comes down to inadequate sodium intake. *

Possibly the biggest nutrition myth is that you should cut down on salt/sodium intake. Those who follow a ketogenic diet lose water and sodium in the first few weeks. For athletes (keto or non keto)  this can become a bigger problem because of the lost sodium through your sweat. All this sweating results in a decline of sodium and blood volume which not only hampers your energy and performance but really makes you feel weak and run down.*

Keto diet expert Dr. Stephen Phinney suggests 3,000 to 5,000mg of sodium for day and some, especially those who exercise or practice intermittent fasting, may consume even more. Salt is typically 40% sodium and 60% chloride. A teaspoon (approx 6gm) will give you around 2.300 mg of sodium. Most electrolyte products available have a small inadequate amount of sodium that often requires many servings a day to get even close to the recommended amount for keto dieters which becomes inconvenient and lets be honest; a waste of your hard earned money.

This is why we formulated Keto Lytes HP with an adequate amount of pure sodium and at a great price!

Potassium

Sodium and potassium work together to maintain fluid balance in your body. Along with sodium and chloride, potassium is responsible for maintaining electrolyte balance. Potassium is found in high concentrations in meats, dairy, certain vegetables, avocado and seafood. Potassium is involved in many body functions such as heart rate and rhythm, blood pressure control, proper water balance, digestion, muscle contractions and pH balance. Dr. Phinney suggests 3,000-4,000 of potassium per day.

Magnesium

Magnesium is another very important electrolyte in fact, “keto flu” symptoms (muscle cramps, irritability, sleeping issues) come from in part, a magnesium deficiency. Proper magnesium intake is especially important in the early stages of a ketogenic diet. Most foods only contain small amounts of magnesium and the typical recommended intake for magnesium on a ketogenic diet is around 300-400mg/day. Unfortunately not all forms of magnesium are created equal. Keto Lytes HP™ includes both magnesium glycinate and magnesium malate, arguably 2 of the best forms of magnesium available. Keto Lytes HP™ uses DiMagnesium Malate a patented form of magnesium malate which is a highly bio-available form of magnesium.

Taurine

Taurine is an amino acid with research showing that it has some potential antioxidant and metabolism-aiding properties. Taurine acts by regulating the sodium and potassium concentration in the cells and the magnesium level between the cells. Taurine is a common ingredient found in many sports and energy drinks as well as many preworkout powders. T

Taurine is the most abundant amino acid in the heart and has such an extensive list of benefits that sciences have called Taurine the “wonder molecule” [Journal of Biomedical Science volume 17, Article number: S1 (2010)]. Taurine supplementation has been shown to prevent diabetes and obesity in animal models, and can mitigate the effects of both conditions in humans. Other animal research has shown that Taurine supplementation can help prevent the onset of type II diabetes (Diab Vasc Dis Res. 2010 Oct;7(4):300-10.)

In a study entitled “Potentiation of the actions of insulin by taurine”, taurine was shown to have a carbohydrate sparing effect and may also amplify the effect of insulin, allowing for more efficient carbohydrate utilization. (Can J Physiol Pharmacol. 1983 May;61(5):457-63.)

Coconut Water 

Coconut Water Powder is made from the electrolyte rich juices found inside coconuts. The liquid inside coconuts is spray dried and made into powder. Coconut water contains an abundance of electrolytes that are known to support rapid hydration: sodium, magnesium, calcium, potassium, and phosphorus. Coconut water is also a very good source of B-complex vitamins. Coconut water supports replenishing depleted electrolyte stores in the body, maintaining proper fluid balance and preventing dehydration.*

Chloride

Chloride is, after sodium, the most abundant electrolyte in blood serum, with a key role in the regulation of body fluids, electrolyte balance. Chloride is one of the most important electrolytes in the blood. It helps keep the amount of fluid inside and outside of your cells in balance. It also helps maintain proper blood volume, blood pressure, and pH of your body fluids.

Phosphorus

Phosphorus is another electrolyte that is important to ensure that the human body functions properly. Low levels of phosphorus can result in muscle dysfunction and weakness. Meats, dairy, nuts, seeds, and beans are all high in phosphorus. Phosphorus is not necessarily lacking in a ketogenic diet but a deficiency in phosphorus can lead to anxiety, trouble concentrating, tooth decay and weak bones.* The addition of phosphorus in Keto Lytes HP compliments the other ingredients to help maintain adequate electrolyte levels

Calcium

Calcium is another very important mineral that is involved in many different process in the body including blood clotting, building strong bones, regulating nerve function as well as supporting muscle and nerve communication. Calcium is not often known to be lacking on a ketogenic diet but some people who are sensitive to dairy and/or do not eat a lot a green leafy vegetables will not be getting an adequate amount of calcium and will benefit from supplement with calcium.

Keto Lytes HP™ uses a patented form of calcium called DimaCal®—designed to give user a better alternative to calcium carbonate and other calcium salt forms. In vitro studies show that, unlike calcium carbonate and other alkali calcium forms, DimaCal does not cause the formation of gas when subjected to stomach acid. With malic acid acting as a natural buffering agent, Dimacal does not give rise to the acid rebound normally seen with other calcium forms.

Vitamin D

Having optimal levels of vitamin D is important for everyone’s health, including people following ketogenic diets. Depending on a persons food choices on a ketogenic diet, Vitamin D can be lacking especially in those who are lactose intolerant. Vitamin D aids in calcium absorption and is involved in mineral metabolism and bone growth. Vitamin D plays a major role in intestinal absorption of calcium as well as stimulate the absorption of phosphorus/phosphate and magnesium.

Vitamin C

Vitamin C (in the form of mineral ascorbic acid) is made up of electrolytes potassium, sodium, magnesium, and calcium. Most fruit intake is kept to a minimum on a ketogenic diet. Fruits and vegetables contain and ample amount of vitamin C. For ketogenic dieters who do not eat a lot of vegetables or carnivores who do not eat any, supplementation with vitamin C (ascorbic acid) may be needed.

Bioperine®

Bioperine® was added because  increases nutrient absorption. BioPerine® is the only product sourced out of piperine to obtain a patented status for its ability to increase the bioavailability of nutritional compounds.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

To learn more or purchase this top selling ketogenic electrolyte powder visit: Keto Lytes HP or click the image below:

Keto Electrolytes

Iso-Whey Low Carb Whey Protein – Cold Microfiltration and Ultrafiltration Whey Protein Isolate

Cold Microfiltration and Ultrafiltration Whey Protein Isolate

Whey protein is popular among the low carb, keto community as well as athletes because of its ability to be digested very rapidly and help return the post-workout body back from a catabolic (muscle-wasting) state to an anabolic (muscle-building) state. Whey protein isolates are also widely used in infant formula to provide amino acids for optimal growth and development, as well as for protein fortification of bars, beverages, dairy products, extruded snacks and cereals, and other food products.

Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a high concentration of branched-chain amino acids (BCAAs) which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis.

The right type of whey protein must be used; enter: Whey Protein Isolate

Ketogenics brand ISO WHEY – Whey Protein Isolate is the purest form of whey protein available.  ISO WHEY is derived from sweet dairy whey using cold microfiltration and ultrafiltration membrane technology to produce undenatured whey protein isolate. Unlike the inferior high temperature ion-exchange filtration process that other brands use, our advanced low-temperature ultra-filtration process produces a superior bio-active whey that is non-denatured and includes essential amino acids (EAAs) and branched chain amino acids (BCAAs).

ISO WHEY has all the bio-active whey protein fractions such as beta lactoglobulin, alpha lactalbumin, glycomacropeptide, immunoglobulin, serum albumin, proteose peptone, and naturally-occurring lactoferrin and lactoperoxidase.

ISO WHEY features:

  • 100% Whey Protein (cold and micro filtered)
  • 25g Protein Per Scoop
  • 115 Calories Per Scoop
  • Zero Added Sugar
  • Natural Flavors
  • Non GMO | No Gluten | No Lactose | No Aspartame
  • Delicious Peanut Butter Cookie flavor!
  • Easy Mix-ability
  • Perfect for Post Workout, Snack and Pre-Bedtime Shake

This amazing tasting protein and light texture will really impress you. Mix with as little as 4oz to 8oz of cold water, almond milk or low carb milk shake and enjoy that amazing peanut butter cookie taste that will bring back those childhood memories!

For those who enjoy a pudding type or “protein sludge” Constance, start with 1 scoop of ISO WHEY and 2oz of cold water/milk and mix with spoon. Add more scoops or protein and/or fluid to reach desired consistency.

Some more facts about whey protein:

• Whey protein is an appetite suppressant, great for weight management and low carb diets.
• Whey proteins are known to provide immune boosting components that aid in the prevention and recovery of certain degenerative diseases such as cardiovascular problems, arthritis, and certain cancers.
• Whey proteins provide valuable amino acids important to muscled development. Not only is it useful to bodybuilders and athletes, but it is just as beneficial to individuals experiencing the stresses of injury rehabilitation of any kind.
• Whey is nature’s perfect protein – Boasting a 104 Biological Value (BV)(BV is the ability of the body to use the nutrients. The higher the number the more useful by the body.
• Whey rich in amino acids
• Whey low in calories
• Balanced source of essential amino acids & peptides
• High protein efficiency ration
• Excellent source of branched-chain amino acids
• Excellent source of glutamine

Check on the #1 top selling low-carb, keto friendly whey protein isolate: ISO WHEY or click the image below:
Keto Friendly Whey Protein Isolate

The Problems with Ion Exchange Whey – Low Carb Protein Powder

The Problems with Ion Exchange

There are so many types of protein powders on the market and some many different types of filtration processes. This filtration process varies and the most common ones are: Ultra-filtration, micro-filtration, hydrolyzed and  ion-exchange. Sometimes the very popular and expensive (and best) ones are referred to as “cold Micro-filtration and/or Ultra-filtration.”

The purification or filtration process separates the protein and non-protein parts of the mixture, and finally separate the desired protein from all other proteins.

Many well known sports medicine Dr’s and nutritionists look down upon Ion Exchange whey proteins. The Ion-exchange filtration process actually removes certain components that promote muscle growth, and wellness in general. Hydrochloric acid and sodium hydroxide are the chemical reagents normally used in this process.

The ion-exchange process has serious drawbacks in that it literally wipes out all the valuable and health promoting subfraction peptides like alpha lactalbumin, glycomacropeptides, immunoglobulins, and lactoferrin, which are naturally found in whey. Instead it contains a high amount of beta-lactoglobulin which can cause allergies. (ref: M. Mollica The ISSN Scoop.)

When some fractions are eliminated or reduced, the resultant shift in the balance will mean that other fractions represent a higher percentage of the material. Beta-lactoglobulin can account for up to 75% of the fractions present in ion-exchange material. High amounts of beta-lactoglobulin can cause severe allergic reactions in humans. This fraction, not found in human milk, has even been responsible for the deaths of several individuals over the past ten years. (ref: https://doi.org/10.1371/journal.pone.0104803, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1672287/)

In simple terms: The Ion exchange process, they heat the protein during the manufacturing process, when you heat protein, the peptides and amino’s break apart, which makes it tougher to absorb. So in reality who knows how much protein you are actually getting and paying for; buyer beware.

A little trick that can help you spot a protein that uses ion-exchange is to look at the sodium content. Not that there is any issue with sodium intake on a ketogenic diet but this is a good indicator if you are infact using a inferior ion exchange protein powder. Look for on average 170-190 mg or MORE, of sodium (give or take) per scoop or 25-30 grams of protein. That is pretty much a tell-tale sign of ion exchange. When it comes to an unflavored version of ion-exchange protein, this sodium amount will be a little lower because of the reduced sodium content in the flavoring not used.

One very popular brand that has been around the low carb community for decades uses this inferior filtration process known is Ion Exchange. In-fact after repeated attempts to question the brand, articles written online and other methods to ask why use such an inferior process (probably the low cost) they still continue to source the protein that uses the ion-exchange process.

But here is where it gets interesting.

The brand in question probably realized the negatives surrounded ion-exchange so instead of using a better quality filtration process they just removed ANY mention of “ion exchange” on the labels of their protein powder. But if you call or email them asking, they will tell you the protein is infact ion-exchange. See before and after labels here:

Ion Exchange Whey info displayed
Ion Exchange Whey info displayed
Ion Exchange Whey info missing
Ion Exchange Whey info missing

Typically when you sell something of very high quality or use a preferred whey protein filtration process (like cold Micro-filtration and Ultra-filtration) it is something you let be known, and usually in large font promoting such, you do not hide your filtration process.

So why remove the words “ion exchange” but still sell “ion exchange whey protein”? – Things that make you go hmmmmm

Why Ion-Exchange was developed

So why did this inferior ion exchange process become popular? Answer: Heavy marketing from the dairy companies.

The ion-exchange process was developed many years ago as a cheaper alternative than Cross Flow Microfiltration, this process had a French patent on it so any company who wanted to use it had to pay a lot of money for it. So the cheaper ion-exchange process was developed.

The cost of the ion-exchange process is one-fifth that of microfiltration.

So the development of ion-exchange whey had ZERO to do with benefiting the consumer; it was to save money. The cost of the ion-exchange process is one-fifth that of microfiltration.  That plus heavy marketing allover the internet and social media is why people still buy it. They just do not know better.

The best type of whey protein isolates

So if Ion Exchange is not a good idea, then what is? Pretty much anything else! But in all seriousness; Micro-filtration and/or Ultra-filtration is possibly the BEST filtration process for those looking for a very high quality whey protein isolate.

Ketogenics brand only uses such a protein powder for our protein powders. Our Iso Whey product and ZERO Carb all Natural protein products has this very high quality whey protein.

Our ISO WHEY is derived from sweet dairy whey using cold microfiltration and ultrafiltration membrane technology to produce undenatured whey protein isolate. This advanced low-temperature ultra-filtration process produces a superior bio-active whey that is non-denatured and includes essential amino acids (EAAs) and branched chain amino acids (BCAAs).

ISO WHEY has all the bio-active whey protein fractions such as beta lactoglobulin, alpha lactalbumin, glycomacropeptide, immunoglobulin, serum albumin, proteose peptone, and naturally-occurring lactoferrin and lactoperoxidase.

ISO WHEY features:

  • 100% Whey Protein (cold and micro filtered)
  • 25g Protein Per Scoop
  • 110 Calories Per Scoop
  • Zero Added Sugar
  • Natural Flavors
  • Non GMO | No Gluten | No Lactose | No Aspartame
  • Delicious Peanut Butter Cookie flavor! as well as an unflavored one that is great for baking!
  • Easy Mix-ability
  • Perfect for Post Workout, Snack and Pre-Bedtime Shake

We also sell an amazing ALL Natural, Zero Carb and Zero fat protein powder.

For more information our our top selling protein powders, visit this link:

Keto Friendly Protein Powders

Zero Carb Keto Friendly Protein PowderKeto Friendly Whey Protein Powder

Targeted Ketogenic Diet Pre Workout Powder

A Targeted Ketogenic Diet or “TKD” is one of the 3 popular version of the ketogenic diet. Those who follow a TKD consume carbohydrates on workout days only and this allows them to perform high intensity activity (or aerobic exercise for long periods of time) without getting “kicked out of ketosis”. In fact most of those who follow a TKD never interrupt ketosis.

Targeted Ketogenic Diet Pre workoutPhosphaPump™ TKD is an advanced pre-workout formula for ketogenic dieters that follow a Targeted Ketogenic Diet or “TKD”. Those who follow a TKD like to take in a small amount of high glycemic carbohydrates before and/or after their resistance training workout. The most common source of carbs for this purpose are dextrose, maltodextrin or a combination of both. The rest of the TKD dieters day is strict ketogenic macros known as the Standard Ketogenic Diet (SKD).

The strategic use of carbohydrates on a ketogenic diet such as a TKD is one of the bests protocols for those who want to be able to lose fat while keeping and/or gaining muscle at the same time!

What does PhosphaPump mean?

Phospha or Phosphagen better known as the Phosphagen System, supplies the energy needs of working muscle. Phosphagens are high energy storage compounds, also known as high-energy phosphate compounds, chiefly found in muscular tissue in animals. PhosphaPump™ TKD is formulated with ingredients that improves the Phosphagen Energy Pathway. In addition to providing the muscle the energy it needs, PhosphaPump™ TKD includes various amino acids as well as “pump” type ingredients that gives that often “skin bursting” pump, lifters often seek and desire. PhosphaPump™  TKD is a one of a kind pre-workout product.

PhosphaPump™ TKD is a fully loaded preworkout formula with 45 grams of total ingredients per scoop! There are no proprietary blends, this is a fully disclosed label of ingredients panel so you know exactly what are you getting!

Each 45 gram serving of PhosphaPump™ TKD contains:

Dextrose – 10,000 mg
Maltodextrin – 10,000 mg
L-Citrulline – 5,000 mg
Creatine Monohydrate – 5,000 mg
L-Leucine – 3,500 mg
Beta Alanine – 3,200 mg
Betaine Anhydrous – 2,500 mg
Taurine – 2,500 mg
Sodium – 1,500 mg
Agmatine Sulfate – 1,000 mg
L-Tyrosine – 500 mg

This “Non-Stim” formula can be used by those who train anytime of the day without worrying about impacting their sleep. A simple cup of coffee are a inexpensive 200mg caffeine pill will compliment this formula very well for those who like that added stimulant effect of caffeine.

Suggested Usage:

Take one scoop of PhosphaPump™ TKD in 12-16oz of water 15-20 minutes before your workout. Vary the amount of water to achieve your desired flavor level and consistency. *Be sure to shake well*.

Some advanced lifters will consume a 2nd scoop immediately after their workout.

For those who like to consume an “intra-workout” drink, mix 1-2 scoops in your beverage of choice and sip throughout the workout.

PhosphaPump™ TKD can also be combined with Keto Lytes HP 1/2 to 1 full scoop) pre workout that can really take your workout to the next level!

For more info visit PhosphaPump.com:

Fish Oils and PSMF Diet and Omega 3’s and Rapid Fat Loss Handbook

The ever so popular Protein Sparing Modified Fast diet, specifically the Rapid Fat Loss Handbook by Lyle McDonald is one of the most effective fat loss protocols around. Previously discussed here: PSMF

Because of the low calorie design of the diet, a few supplements are essential to be able to function properly and stick to the diet.

The most common and possibly most important thing one must supplement with on a PSMF, other than electrolytes, are fish oils. With such low fat intake on this diet, supplemental essential fatty acids are of utmost importance.  As per Lyle McDonald:

Research has found that the body will saturate tissue levels of the EPA and DHA at an intake of roughly 1.8 grams EPA and 1.2 grams of DHA.

Depending on a dieters meal frequency, this should allow 2-3 fish oils capsules (or a teaspoon of liquid fish oil) to be consumed with each meal.

This works out to 10 standard one-gram fish oil capsules. Some companies make extra concentrated fish oils, typically containing about double the EPA/DHA content. The main benefit would be less pills to swallow, and a few less calories.

Ketogenics brand Fish Oils are triple strength and have a high EPA and DHA content. 5 to 6 pills a day is all you need compared to 10+ pills of the average fish oil product on the market.  Click the image below to read more or to place an order:
MEGA EPA DHA Fish Oil

How to stay keto during the Holidays – Dealing with Holiday Weight Gain

So it is “that” time again, or better yet that “season”. All sorts of triggers around us innocent mostly-carb-avoiding keto dieters. We have Halloween, Thanksgiving, Christmas, etc and of course New Years (parties). Let us not forget one not so really but damn close enough “holiday” – our beloved Superbowl Sunday! These are trying times in the life of a low-carber or anyone looking to stay in shape and not derail their fat loss and efforts.

So what can you do to stay the course or at the least, keep any “damage” you may do to the absolute minimum?

Keepin’ it Keto

Lets be honest, us Ketotonains love this time of the year, not because of the junk food that may be all around us but more of the food we really love. Meat and cheese trays, all sorts of low carb finger foods, etc etc. So in that regard it is pretty easy to “keep it keto” even though you may eat more calories then you usually do, at least the stress of being “kicked out of ketosis” is not on the table. (Not that ketosis really matters but that is another topic for another day)

There really is no excuse this time of the year (other than those darn peanut butter cups on Halloween) to be able to stay keto since there are so many low carb foods that are part of the holidays. So if you plan to keep on course, not “cheat’ as well as overeat then pat yourself on the back, you are the real MVP’s of the season and have found that keto is not so much a “diet” but a way of eating and you have the control to stick to it.

Decide in advance if you plan to stay the course or not.

You should prepare yourself mentally for these events, prep yourself, your willpower and your state of mind and envision hat you see happening. Do you plan to stay strict and not partake in not only “unfriendly keto” foods but also eating just way too much, keto or not. Do you know from past experiences or you just know yourself too well that you will probably end up eating stuff/junk you really should not. Or maybe you realize you are a grown adult and can handle one day off plan and can bounce right back without screwing you up for the next few weeks. Try to plan ahead now so that you are not stressing out for weeks on end leading up to the big day(s).

Prepare for the big day – diet a little harder – “Earn your Carbs”

For those who know you can’t resist, plan ahead. Maybe give yourself a goal weight or a certain pant size to get down to so when the day comes you are so ahead of the game that you can “reward” yourself (nice way of saying eating junk) and it won’t do much if any damage. Lose 15-20lbs leading up to the big day and enjoy yourself.

Or if you find that too stressful then just “prep” the week before. Get real strict with your diet, keep calories AND fat low and prime yourself for the carb debauchery. If you normally eat 2000 calories a day or 14,000 calories a week then try 1,000-1,200 cals a day for 5-7 days prior to the big day (keep protein high and fat lower). That is only 7,000-8,400 calories whereas your normal week is 14,000 so a deficit of 5,600 to 7,000 calories. In theory if you eat 5,000 to 7,000 calories in that one holiday event you should/won’t get fat. Yes you will add some/ a lot of water but it goes away in a few days.

So you are giving yourself some padding to say, some “breathing room” in case you over do it. And you will see that even if you over do it, a few days later after all the water and bloat is gone, you will feel fine and look fine! Sometimes this is a good thing, the “whoosh effect” as it is called.

PSMF

You can employ the “nuclear warhead” of diets and do a week of PSMF prior to the holiday get together. PSMF stands for Protein Sparing Modified Fast, very high protein and very low fat an carbs; you can learn more about that here: PSMF.

Again you may end up coming out of it looking and feeling just fine!

This is similar to priming a car before you paint it. You prep the surface in such a way that when it is time to apply that paint and clear cloat it is near imperfection free!

So prime your body and enjoy yourself. Very similar to how fitness and bodybuilding competitors do when dieting for a show and then their post show “binge”. The next day, post binge they look better than before they started! Yes this is not only possible but very common. But don’t go overboard.

Bring out the “big guns” – Intermittent Fasting

For those of us who also practice intermittent fasting this is even easier, almost laughably easy. Why? Because fasting is a super effective/easy/fast way to create a major caloric deficit.

Intermittent Fasting is the treadmill of the 21st century. What I mean by this is; in decades past we would eat too much then go workout do hours of cardio, like a damn rat spinning our wheels and punishing ourselves. In reality how many calories did we just burn? 300? 400? 600?

Enter Intermittent Fasting.

Skip ½ or the whole day? You just skipped on eating anywhere from 1200-2200 cals (just rough #’s). That is like 8hrs of cardio and its SUPER EASY 🙂 Just don’t eat! (fast)

You can fast a little longer than you normally do leading up to the big day(s) and then fast even longer the day after the “event” (holiday parties). Post food fasting aka “damage control” is another tool and typically just makes you feel better, drop some water weight and bloat. Works really well and makes you feel great. But plan it ahead, put it on paper, don’t punish yourself and feel the post food fast is a punishment. Just plan it as part of the protocol.

Grazing

In addition to fasting, grazing is my secret weapon. On holidays especially Thanksgiving I don’t really sit down to large meals/servings. Instead I graze all day. Small little bits of food all day long. Then when it is time to sit down, I eat some turkey (just to say I did) and some low carb stuffing, a very moderate child-like serving and then back to grazing “desserts” later on or no desserts at all. This really works wonders as you feel satisfied all the time with the constant small yet satisfying portions and don’t feel deprived as well as full and bloated.

When all else fails, “Ketofy that sumbitch”

This can actually be pretty fun and a challenge to give yourself. Come up with all sorts of “keto” versions of the common carb loaded foods. This is rather easy with the various high fiber, low to moderate fat products out there. Cauliflower seems to be a top choice to replace certain carb foods. You can also make low carb desserts, Protein Sludge etc. There really is no excuse, with the internet you can learn to copy cat any recipe and “keep it keto”. And if you are going to someone’s house, bring stuff with you. I do it every year and no one cares because they are happy you brought something (insert smart guy meme here)

My advice is see if you can stick to your keto macros and build up such willpower that these holidays parties or event’s will do nothing to you, they won’t break you. That is probably the best thing to do especially for those who have an unhealthy relationship with food or come from a binge eating background.

As far as the best method to prepare for the days where you know you may go off plan. I follow the “earn your carbs” mantra. I don’t like post binge punishment. (fasting too long after you ate crap). This works really well for those that like to follow a cyclical ketogenic diet or PSMF that implement random but planned in advanced carb or “refeed” days. The various carb and refeed days can be worked into the holidays perfectly and help you stay on course.

Prepare, Prepare, Prepare and almost nothing can go wrong. And often you are so proud of what you accomplished that you decide you do not want to ruin what you just did by eating crap. Trust me I have done this many times; passed on eating junk even though I prepped successfully for it! A win-win!

If you are able to diet a little harder, drop some extra fat not only does this give you a nice goal to look forward too but you will come out of this with zero issues. I don’t ever partake in off plan eating unless I earned it well that is not including those random “snaccidents” that happen from time to time.

I usually drop an extra 7-15lbs leading up to, preparing for the holiday season. Try it and see how you make out!

The Carnivore Diet: Zero Carb Ketogenic Diet

So what is all the hype over Carnivore? The zero-carb, somewhat “keto-ish” diet that lots of people are really enjoying and loving the results.

A carnivore /ˈkɑːrnɪvɔːr/, meaning “meat eater” (Latin, caro, genitive carnis, meaning “meat” or “flesh” and vorare meaning “to devour”), is an organism that derives its energy and nutrient requirements from a diet consisting mainly or exclusively of animal tissue.

The carnivore diet – also known as the all meat diet or the carnivorous diet; entails eating almost nothing but meat for every meal, every day. That means a lot of protein, fat, and almost zero carbs. Any carbs come from non plant sources such as any trace amounts found in various curing methods in foods like bacon, pepperoni etc.

The carnivore diet is based on the theory that our ancestors ate mostly meat because it wasn’t energy efficient to gather a lot of fruit or vegetables. As a result, our bodies have evolved to run optimally on a meat-centric diet. So the theory goes.

From my experience it seems carnivore achieves a few things:

Reduces inflammation.
Better gut health
Relieves constipation (yup without needing to add fiber)
Drops water weight – reduces cortisol and inflammation
Better sleep
Better gym performance
Easier “weight” loss.
Solves digestion issues
…and some other non fat loss related things

Carnivore foods

Coming from 20+ yrs Keto to Carnivore this is the changes I made:

My keto foods:

Meats, some fish, no veggies (hate them), cheese, bacon, sausage, pepperoni, turkey, chicken, eggs, whey, casein protein powder, almonds, mixed nuts etc, nut butters, mayo, low cal ketchup, cottage cheese, powdered peanut butter from time to time to add to my whey protein, flax/chia/hemp seeds/meal etc.

My carnivore foods:

Meats; fish, bacon, pepperoni, turkey, chicken, sausage, etc

If you like to use protein powder supplements to meet your protein needs for the day you can use beef protein isolate and egg white or whole egg protein powder.

Eggs and cheese are okay for some and not for others; I did not incorporate them. So my food choices are simple. Meat and water.

I have been keto for over 20 years and started carnivore on 3/22/18. After starting strict carnivore for 7 days and I felt amazing, down 8lbs (lots of water) and just feel darn good. Coming from an already great feeling you get from keto, this was also unexpected since I already lost all the water weight from keto a long time ago.

Other notable things I experienced:

Great digestion/never any issues (whey and dairy and nuts would bloat me)

Never feel bloated or full, always feel good/empty in the stomach but not hungry.
Great energy.
VERY good workouts, great pump and energy.
No gas
No heartburn
Need less sleep
Don’t need as many electrolytes as I did on keto and less occurrence of headaches.

Why carnivore “works” for some

Helps breaks a “keto stall” (which is not really a stall just bad calorie tracking; read more HERE to learn why).

Since there are no foods to snack on or really over eat on, those foods that you forget to account for that add up to hundreds of calories a day are removed so weight loss starts again. You also lose water from reduced cortisol and inflammation and expelling all the bulk from veggies.

Helps digestion and inflammation, cortisol issues; possibly the biggest reason people do the diet. These things mostly cause water retention.

I decided to go strict carnivore mid March 2018 for a few reasons. I had been dieting since Thanksgiving 2017, a good solid 4 months. Weight was moving down but not as fast as prior dieting phases. Then for 6 weeks I kept losing and gaining the same 2 to 3 lbs. It was very odd because the way I diet is I lose a consistent 1 pound of fat per week.

It was odd because I NEVER stall. Me, stall? HA! cmon now I am a pro at dieting. Interesting tidbit: I also started doing less and less carb ups in fact I was maybe doing once a month and I still believe that’s one of the reasons why I was “stalling”. I had doing a CKD (Cyclical Ketogenic Diet) for over 20 years I never stalled, not once and I owe that to the switching it up with the sporadic carbohydrate refeeds and I was not doing that for the past 4 months. Agree or not I felt that was a factor for the problems I was experiencing.

I was also thinking maybe I was suffering from the perils of Adaptive Thermogenesis: stress, cortisol  inflammation, water retention – which in fact doesn’t mean you’re not losing fat but it’s not seen in the mirror or scale because of the water weight you’re holding onto while you’re losing fat (scale doesn’t move). *Trigger warning*: carbs as well as a diet break are one of the handful of tools used to help offset this for those who try to fix it.

Adaptive Thermogenesis often kicks in after you have been in a caloric deficit too long, too low, it’s a response to the stress of dieting. You’re body is trying to maintain homeostatic often referred to “set point theory”.  The biggest side effect seen other than inability to lose weight is holding onto a lot of water. I may or may not have experienced true Adaptive Thermogenesis but one of the side effects was the same, I was looking soft/holding water.

To fix this and drop the water etc I figured let me do what I used to do back in the 90s which was an Atkins “Fat Fast” (silly name but people know it) which is basically strict carnivore: meat and water and nothing else. I have people that I help that are stalled do these and it works wonders but I haven’t had to do one myself in decades.

As I mentioned about it works for a couple of reasons; it can help with cortisol issues, removes any sort of inflammation and water retention you’re having from any potential food allergies or sensitivities to dairy etc. Veggies often cause issues with people (no veggies on carnivore).

It also works for another reason: it’s a 100% strict tracking because you’re not snacking on anything because those snacks are not part of carnivore it’s meat and water and that’s it. No sneaking in some nuts or nut butter here and there, no cheese even whey protein is eliminated (replaced with beef protein isolate and egg and egg white protein powder if need be). So the biggest snack foods (calories) and water retention, inflammation offenders are eliminated.

Cyclical Carnivore Diet

In 2+ months doing this I have adapted it to my style and been having great success for what I coined the term “Cyclical Carnivore Diet” aka CCD.

In fact it’s quite genius because on a regular keto diet (or any diet) you’ll find a couple of things; you’ll find people like me that cycle carbs sporadically (CKD) and then you’ll find people like me or just your average keto dieter who does not cycle carbs but that has episodes where they’re craving carbs very bad. The great thing about carnivore; I don’t crave carbs but once in awhile I do crave standard ketogenic macros/foods which is such a beautiful thing because if you go off plan for one day – who cares because you’re eating standard ketogenic macros within your caloric limit and can still lose fat. Your “cheat meal” is not a cheat at all.

So what I’ve been doing is 5 days on 2 days off for 6 days on 1 days off where I go super strict carnivore all week (meat and water) and then one or both days over the weekend I just eat my standard keto macros. I don’t add veggies back since I never ate them anyway but typically involves a lot more cheese and nuts, flax meal, whey protein for my “protein sludge”.

It gives the same effect that I had on a cyclical ketogenic diet with regards to mentally staying the course and always looking forward to the weekend and not eating junk on the weekend. It does wonders for diet adherence. In fact this is the longest I have gone in decades without a “carb up” and I will see how this goes and how long I will do it.

So for those looking to change things up or maybe you feel you are having some food intolerance issues, holding water or just stuck at a certain bodyweight for too long; going carnivore, even if for only a short while may be just the thing you need.

To learn more visit the Facebook group:

https://www.facebook.com/groups/KetoCarnivoreIF/

Atkins Fat Fast | Egg Fast | Beef and Butter Fast

What is a Fat Fast

Atkins Fat Fast, Egg Fast, Beef and Butter Fast for all intents purposes for this blog post these will be treated as one in the same with regards to the reasons why they are done and the results they are purported to provide.

From time to time we see these phrases or dietary protocols thrown around that some people like to incorporate into their keto lifestyle to accelerate their weight loss or break through a “stall”.  Decades ago Dr. Atkins would recommend his patients try a fat fast if they were extremely insulin resistant and had a hard time getting into ketosis or having a stall for longer than 3 weeks. Even though most “stalls” really are not stalls at all (read more about that here).

The original “Fat Fast” designed by Dr Atkins consisted of a 3 to 5 day cycle in which you consume around 1,000 calories a day. 85%-90% of those calories would come from fat. In addition, Dr Atkins preferred people eat 4-5 small meals per day instead of 1-2 larger ones during the fat fast.

Unlike, Atkins’ general advice of eat all you want (until satisfied) and just count carbs, the Fat Fast is a calorie, carb and protein restricted approach where one eats a very narrow range of fat-based foods for a short period of time.

Why the fat fast works

The fat fast is often (but not always) lower calorie than what you were previously consuming. Atkins had people keep calories at around 1,000 and the typical Atkins dieters on their normal days kept calories between 1,500-1,800/day. So this large reduction of calories down to 1,000 calories/day will of course cause weight loss.

It is a nearly carb free protocol, so even more water is lost similar to when a keto dieter first starts a ketogenic diet; hence scale weight drops. This is also good for those who are very carb sensitive and need to severely restrict carbs to become fat adapted, be efficient at using fat for fuel or enter ketosis at all (even thought ketosis does not equal fat loss as discussed here)

Typically most dairy type of foods (but not always) are removed during the fast, especially during egg and beef and butter fasts. Those sensitive people who remove dairy during the fat fast will have better results due to reduced water/cortisol/inflammation. Certain individuals are sensitive to dairy as well as certain protein sources that leads to inflammation and water retention. The removal of these foods often cause a large drop in water weight rather fast.

Removing any sort of plant based foods, veggies, nuts, etc will also help offset inflammation, bloat and water retention; for those sensitive to these things.

So in essence the “fat fast” was a quick way to drop water weight.

On average the typical dieter would lose around 1lb a day (of scale weight) on a fat fast. It’s rather hard to lose pure fat that fast, especially for someone who has already been dieting and losing weight for a while; so it is mostly water. It could though lead to more weight loss and a higher percentage of it being fat if one was to do the “fast” (large deficit) longer.

In my opinion, a huge reason why the fat fast works is because it requires precision with tracking, no snacking or cheating. You are taking a person who may not be counting those nuts they eat here and there, maybe some food they picked on while making dinner, maybe a few tbsp of heavy cream in their coffee etc. Often 500-600 calories a day are going “unnoticed” or unaccounted for by the typical keto dieter. So this removes all those “mysterious calories” that you are eating and did not realize and thus stalling your weight loss.

Dr Atkins was very specific in saying the Fat Fast is a calorie, carb and protein restricted approach where one eats a very narrow range of fat-based foods. This makes a person track with near precision and not “lazy keto” as we call it. So those extra 500+ calories are no longer being consumed and yet another reason why these fat fasts “work”; the people are eating less.

The Fat Fast is a controlled carb program where you COUNT CALORIES. (Atkins, Robert C. Dr Atkins’ New Diet Revolution. New York, 2002. 272-274.)

From the Atkins official web site:

The Fat Fast is a low-calorie, high-fat program (1,000 calories/day and 80% fat).

*They do not recommend the Fat Fast without medical supervision.
*All it does is shift water balance.
*You will see the scale move, but as soon as you start eating normally again, some weight will creep back often to the same starting point.

Typically the way we did the fat fast in the early 1990s was just have lots of meat and water, basically a zero carb carnivore diet; a “carnivore fast”. Things like ground beef, sausage, bacon etc. No condiments, no mayo, ketchup, sauces (regardless of how low carb they were) etc. This did work well, it did result in “scale weight loss”.

The “eat more fat” segment of the ketogenic world

These “fat fasts” are what I blame for all the misinformed keto dieters who chant “eat more fat” to accelerate fat loss because they heard from the 80’s and 90’s that FAT fasts causes people to lose weight (not fat) and break through a stall; they assumed it was the fat intake causing the weight loss. But it was not. They also assumed it was fat loss, it is not. It was lower calories and water loss that caused the weight loss during the “fast”. Do this too long (high fat, low protein) and then you start losing muscle, hence more “scale weight” loss. Not a good idea.

So are these “fasts” a gimmick”?

Yes and no.

They are not fasts because a fast is the act of not eating. If you are eating you are not fasting. Period.

I think the word fast is thrown in there to imply your body will be acting as if it is fasting and magically lose weight super fast while you are still “eating”. So who really knows. They are though very gimmicky, “egg fast”, “beef and butter fast” there is even a “avocado fast”. These are just wacky names for those who feel they need some gimmick to lose weight when in fact all they need is proper tracking of their daily food intake and consistency. Nothing else.

The #1 reason deiters fail is because lack of consistency in their diet. Understand that all diets work, it is the dieter that has an issue adhering to the diet and the reason for less than desirable results on most “diets” a person follows.

I would avoid doing these things, which are often short term and stick with a sensible long term way of eating; ie ketogenic diet with tracking your food intake. The ketogenic diet is regarded to be superior to just about any other dietary protocol with regards to adherence. Adhering to the diet, adhering to the meal plan/food choices, adhering to the being able to control your food intake ie; maintain a caloric deficit. So don’t try to fix what isn’t broken.

Do you need a fat fast to break a stall?

No.

Or better yet understand what it is and why it works:

It is lower calorie then your previous intake.
It is nearly zero carbs.
It is limited food choices.
It requires you to count calories.
It results in a large caloric deficit.
It often reduces water retention, inflammation

BUT you can do that without having to partake in some fancy named short term dietary gimmick.

How? By tracking everything you eat so there is no guessing and no cheating on your diet.

Avoid snacking, avoid eating while you prepare meals. Nuts, and nut butters are notorious for pushing people over their daily caloric maintenance. A serving size is so small that most people hardly ever keep it to “one serving”. Also they taste great and have a “Doritos effect” where you can’t have just one. Stop using so much creamer and heavy cream or “BPC” coffee that just results in a huge amount of often nutrient void calories. So in essence, control/watch your food intake.

If you would like to learn more how to overcome a stall on a ketogenic diet click here.

BUT before you go… what if there WAS a super effective “fancy named short term dietary (non gimmicky) protocol” that would ensure you not only break through a stall but to lose fat at an accelerated rate?

Good news; there is one.

Enter, The Protein Sparing Modified Fast.

First developed in the 1970s, the PSMF has been fined tuned by Lyle McDonald in his Rapid Fat Loss Handbook and is regard by those in the health and fitness and dieting world as the gold standard and most effective fat loss protocol that has ever been put down on paper.

To read more about the PSMF click here.

Whey Protein Sludge

So what exactly is protein sludge?

whey protein sludge

It all started way back around 1993 when I bought my first box of Met-Rx meal replacement packets (MRP’s). I was used to egg white, whey and some other protein powders but never tried a true MRP. I added it to the blender like I would with any other powder and did not use enough water. Compared to just straight protein powder, Met-Rx required a lot more liquid. Well it was so thick I figured why not let me eat it out of the blender with a spoon, and I was sold on it forever! From that day on I started making protein “sludge” as I coined it, every time I had a packet.

After that and to this very day I hardly ever “drink” a protein shake, 99% of the time I eat with a spoon via “Protein Sludge”.

There are so many variations and the key is to make it smooth and creamy and without the carbs. Met-Rx contained a protein blend plus maltodextrin (a carb) so this is what made it so creamy or like a sludge when added to a small amount of liquid.

To replicate the consistency using just protein powder I had to add a few things. Whey protein was always the base but it clumps up by itself. I then discovered Soy Protein Isolate. It was a game changer! Made it so perfect and creamy, my perfect sludge. Then after a while I realized soy really should be avoided no matter how good a quality of a soy I used.

I started adding in flax meal which helped a lot even a little sugar free Jell-O pudding (8gms of maltodextrin per serving) and this helped as well. But the REAL “binding agent” to make the PERFECT sludge was PEANUT BUTTER. Oh…. that plus whey and some cold water, milk, etc was the bees knees.

But keep it low carb, low fat or mainly protein a whey protein blend or various sources of protein powder was needed. Then many years later Micellar Casein protein became popular and this was the needed ingredient to make the perfect, protein only sludge!

Usually it’s a 1:1 ratio or 1.5:1 So 1 to 1.5 scoop of whey protein isolate and 1 scoop of casein. 2 scoops/2 scoops, etc.

You can add anything else you like: nut butter, flax meal, chia meal, flax seeds, some almonds, you name it. As long as its keeping within your macros.

The “invention” of powdered peanut butter; PB2 etc really took this to a new level such that if you add enough, you don’t need any casein to make the whey creamy but the carb/calorie count ads up.

You can also use cottage cheese as the binder or “sludge catalyst”. Whey alone just doesn’t do it so that is why these other protein sources, nut butters etc are used AND they taste amazing!

EDIT: since this post I have received a lot of feedback from people basically saying “how the heck do I make this, give me the cliff notes”  🙂 so here you go:

Basic sludge recipe:

Take a mug, cup, bowl etc and add a little liquid, you can use water, unsweetened almond milk, liquid egg whites etc. Whatever “keeps it keto” for you.

Start with 2-4 ounces of water (cold or room temp) then add in 2-3 scoops of powder. Typical ratios to make the sludge creamy is 1 scoop of whey, 1 scoop of casein. Or 1.5 scoops of each, 2 scoops of each etc. Trial and error. Less liquid is best, add more if you need too and if it is too thick

You do not need anything else, that it is it!

You can add a little cinnamon if you want, maybe a touch of Stevia, whatever is your fancy.

For those who want to kick it up a botch you can add:

1-2 tbsp of powdered peanut butter
And/or:
1-2 tbsp of real peanut butter, almond butter or any nut butter.
Flax meal, chia meal, hemp etc.
Halo Top, etc type low cal ice-creams  – in moderation.

Keep in mind this adds a lot of fat, protein sludge is meant to be a protein snack not a fat bomb but do as you please as per your goals. Also those low cal ice creams like Halo Top will start pushing your carbs and calories up, so remember protein sludge was always about protein first so add whatever else you want, like you would add options on a car…to each their own.

Though I can tell you protein sludge + flax meal makes one VERY “regular” and is a tasty way to help keep the “pipes moving” so to say.

Here are a bunch of my Instagram protein sludge posts to get an idea of how creative and tasty you can get.

https://www.instagram.com/p/Bb28oh7B-xi/?taken-by=keto_diesel

https://www.instagram.com/p/Bfl_pTIh5fM/?taken-by=keto_diesel

https://www.instagram.com/p/Bf02ebWh9As/?taken-by=keto_diesel

https://www.instagram.com/p/Be1cApEh7OL/?taken-by=keto_diesel

https://www.instagram.com/p/BUX_xGFAnWp/?taken-by=keto_diesel

https://www.instagram.com/p/BQEKHOCgA3Z/?taken-by=keto_diesel

https://www.instagram.com/p/BFfPrlIwPoS/?taken-by=keto_diesel

https://www.instagram.com/p/BFW9YZ-QPvf/?taken-by=keto_diesel

https://www.instagram.com/p/BFNQUArwPkM/?taken-by=keto_diesel

https://www.instagram.com/p/BKbxx5_gzYw/?taken-by=keto_diesel

whey protein sludge

 

 

Do you have to Count Calories on a Ketogenic Diet – Do Calories Matter?

Do you need to count calories on a low-carb or ketogenic diet?

Answer: Yes.

I could end this blog post right  there but I wont.

So yes the simple answer is that you do need to count calories and calories count, no matter what you have heard otherwise; this is a fact.

The long answer.

The biggest misconception of the ketogenic diet is that you do not need to track calories and track macros and that calories really do not matter as long as you eat low carb. Some have gone as far as making claim that you can “eat as much as you want and still lose fat” as long as you are eating low carbs.

This error in this thinking dates back decades ago when Dr. Atkins would preach that you do not have to worry about calories on a ketogenic diet BUT that does not mean they do not matter or that they do not count.

What Dr. Atkins was trying to explain is that because a ketogenic diet (with adequate protein) has very strong appetite suppressing effect; it makes you naturally eat less. So while his statement of not worrying about calories is true, he means that you won’t eat enough that it will be a problem or better yet it is hard to eat too much on this diet because of the satiating effects of the diet.

“A hierarchy has been observed for the satiating efficacies of the macronutrients protein, carbohydrate and fat, with protein as most satiating and fat as least satiating.” ref: https://www.ncbi.nlm.nih.gov/pubmed/17824197

Unfortunately too many people took this to mean you can eat all you want and lose weight. This then became a catchphrase in marketing of diet books. Just think how many books/diets one can sell if the title says “Eat all you want and lose weight”. Lots of unethical salesman out there made and still make a fortune over this claim.

If you eat too much of anything you won’t be able to lose weight, whether it is zero carbs or hundreds of grams of carbs. Energy Balance/Calories is the main predictor of fat loss/fat gain and millions upon millions of dollar have been spent on medical ward studies proving this.

Energy intake that exceeds energy expenditure is the main driver of weight gain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325830/

Total energy intake remains the dietary predictor of body weight: https://www.ncbi.nlm.nih.gov/pubmed/26413954

Low Carb vs Low Fat weight loss

One of many examples/studies proving that energy balance or calories matter is a 12 week study, directed by Penelope Greene of the Harvard School of Public Health where they compared weight loss on a low carb diet vs those on a standard low fat diet.

In the study, 21 overweight volunteers were divided into three categories: Two groups were randomly assigned to either low fat or low-carb diets with 1,500 calories for women and 1,800 for men; a third group was also low-carb but got an extra 300 calories a day. The low-carb meals were 5 percent carbohydrate, 15 percent protein and 65 percent fat. The rest got 55 percent carbohydrate, 15 percent protein and 30 percent fat. So this was a true ketogenic diet at 5% carbs. In the past studies have failed to have a true ketogenic diet as one of the study groups, this one did not make that mistake.

In the end, everyone lost weight.

Summary:

  • Low carb group 1500 and 1800 calories (women vs men) – avg “weight loss” was 23lbs.
  • Low fat group  1500 and 1800 calories (women vs men) – avg “weight loss” was 17lbs.
  • Low carb group 1800 and 2100 calories (women vs men) – avg “weight loss” was 20lbs.

As we all know a ketogenic diet leads to a lot of water loss in the early stages of the diet, so that is what we are seeing with these results, the extra 6lbs “weight loss” is often attributed to the water loss in the first few weeks of the diet. The other factor is the satiating effects of protein (you end up eating less) and higher Thermic Effect of Food plus the fact it is near impossible to store excess protein as fat results in higher weight loss for those who eat more protein, NOT those who eat less carbs. It is always the protein.

The thermic effect of food is the caloric cost of digesting and processing different macronutrients. Protein has a thermic effect up to of five times greater than carbohydrates or fat. The average person will burn up to 30 percent of the calories in protein foods just to process them. Carbohydrates thermic effect averages between 15 and 20 percent of the calories in those foods. Fats only have a thermic effect of only 2 to 3 percent. This means that your net caloric gain from fats averages 97 to 98 percent of their total calories, compared with a net caloric gain of about 70 percent of the calories in protein.

So any low carb diet that looks like it is superior to the weight (fat) loss of a low fat diet in fact has zero to do with the low carb intake, but everything to do with protein intake. Most diet comparison studies do not match protein and calories, if they did then the “fat” loss (not water weight) results would all be the same; low-fat, low-carb, high-carb, high-fat as long as protein is matched as well as calorie intake.

Calories matter

So back to the study results above. It indeed proved that calories matter, the lower calorie low-carb group LOST MORE weight than the higher calorie low-carb group. Dismissing the myth that calories do not matter on a low-carb/ketogenic diet.

Do you have to count calories and track your macros

So the question still needs to be answers – do you have to count calories on a ketogenic diet. Yes and No.

Whether or not you’re actually counting calories, your body is counting calories.

Basically what that means is you can’t eat over what your body’s maintenance caloric level is and think you’re not going to gain weight. For those who do not track calories yet are able to lose weight, it is like saying you never look at the gas gauge on your car and you never run out of gas…that doesn’t mean that you have special magic abilities that just means you got lucky and you got gas in time before you ran out.
So by you not actually counting calories is fine but that means you’re staying under maintenance and that’s why you’re able to lose weight. Until you stall….

Not counting calories and stalling on a ketogenic diet

It is inevitable for a ketogenic dieter to hit a stall and after working with thousands of low carb ketogenic dieters who have stalled, we see that once they start tracking every calorie they eat and start making adjustments to reduce calories they break the stall and start losing weight again. So it turned out they were eating too much. This again shows why calories matter on a ketogenic diet or any diet for that matter.

Do only calories matter?

So are calories the only piece of the puzzle, the only part of the equation of fat loss? No but it is the #1, main predictor of weight loss; energy balance. Hormones, genetics, body type, food allergies, inflammation etc all play important yet small role in the overall equation but hormones and genetics will never come before energy balance nor with the hormonal response to a meal or type of calorie eaten supersede the weight loss effects of a calorie deficit.

If you find that your weight loss has stalled and you have not been tracking your calorie intake, this is a good sign that it is time to count and track your food intake and make adjustments to start losing again.