Food matters. Your macros are guidelines that are supposed to be tools that you can use if you track that sort of thing. Pretending that you’re keto by eating a bunch of crap and claiming that it fit your macros is…stupid.
If you are keto, your food will be high fat. But it’ll be good fat. If you are keto, your food will be moderate protein. But it’ll be real food. If you are keto, your food will be low carb. But the carbs will be unprocessed.
Success comes by disciplined consistency over time. There’s no magic. There’s no secret. It’s that simple.
You don’t find success by trying to sneak “cheats” or “snacks” or “horribly bad food choices.” You find success by cutting all that crap out and keeping it real, simple, honest, and, well, ketogenic. 0306名無しさん@お腹いっぱい。2018/01/14(日) 22:58:16.01ID:HLerg0Lc いつも勉強になります。ありがとうございます。
Intersection of longevity pathways and regulation of βOHB production http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176946/figure/F2/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176946/bin/nihms586792f2.jpg βOHB production is controlled by at least two nutrient-responsible pathways that are implicated in longevity and may be subject to regulation by βOHB via HDAC inhibition. Rapamycin and down-regulation of the mTOR pathway promote ketogenesis; rapamycin and FGF21 enhance mammalian longevity. FOXA2 also enhances ketogenesis, and its activation is regulated by both class III (sirtuins) and class I/II HDACs.
Juggernaut: So would you say that the common advice given to women to have carbohydrates with breakfast is wrong?
Kiefer: Oh yea. That’s a misconception for everybody. The hormonal situations occurring when you first wake up creates an optimal environment for fat burning, the moment that you eat carbs this environment is ruined. That’s why I always tell everyone, ‘as soon as you get up, bacon and eggs, bacon and eggs’.
1. Not Knowing Your Macros マクロ管理してない - Only Focusing on Carbs 糖質量しか見てない - Not Eating Adequate Protein Pの適正量を外している - Not Eating Adequate Fat Fの適正量を外している 2. Avoiding Vegetables and Fiber 野菜・食物繊維食わなすぎ 3. Obsessing Over Your Ketone Levels ケトン値に執着しすぎ 4. Too Much Stress ストレス大杉(→コルチゾール出すぎ) 5. Not Enough Sleep 寝てなすぎ 6. Eating Too Many Nuts ナッツ食いすぎ 7. Eating Too Much Dairy 乳製品食いすぎ 8. Eating Too Many Low-Carb Treats 低糖質菓子食いすぎ 9. Eating Products Labeled "Low-Carb" 「低糖質」ラベルの加工食品食いすぎ 10. Drinking "Bulletproof" Coffee Every Day BPC飲みすぎ 11. Drinking Alcohol 飲酒している(過ぎる過ぎない関係なく) 12. Snacking Too Much 間食しすぎ、だらだらと食い続けている 13. Not Planning Your Diet 無計画、無管理 14. Relying Purely on Generic Diet Plans 出来合いのプランを無調整のまま使っている 15. Not Exercising Right 運動の方法が間違っている 16. Having Cheat Meals 「チートミール」を食べている(カーボアップではなく) 17. Health Conditions 健康上の理由 - Hypothyroidism or Adrenal Dysfunction 甲状腺機能低下または副腎不全 - Medications Causing Weight Gain 体重増加を起こす薬を処方されている - Chronic Pain 慢性疼痛(→コルチゾール出すぎ) 18. Insufficient Electrolytes 電解質異常 0356名無しさん@お腹いっぱい。2018/01/31(水) 00:58:57.07ID:82nBoYiO>>351>>353 >>76>>207に沿ってマクロチェックしましょう 食事内容ぱっと出せないなら今から始めましょう、マクロ管理できないならケトでの減量はやめましょう マクロ管理できない、規定の適正量に収めて食べられないこと自体に中長期的なリスクがあります
Not exercising at all or exercising too much are both counterproductive for weight loss on a keto diet. In a nutshell:
・ Never use exercise to burn calories. This approach simply doesn't work in the long-term. Studies show that excessive exercise leads to an increased appetite and you will likely eat more.
・Depending on your goal, choose the right type of exercise. (→ https://ketodietapp.com/Blog/post/2015/09/13/how-to-exercise-on-a-keto-diet ) Light cardio shows to have great health benefits, especially for the heart and brain. Weight training and HIIT are great tools for muscle growth and long-term weight loss.
Walking 10,000 Steps a Day Is Bad Advice, Finds New Report|By: BULLETPROOF STAFF https://blog.bulletproof.com/hiit-exercise-over-10000-steps/ ...Exercise should be brief, intense, infrequent, safe, and purposeful. It’s no surprise that 10,000 steps is not winning at this point. So what is the best kind of exercise to do? A combination of resistance and aerobic training – like HIIT (high-intensity interval training) – is an excellent choice.
◆ Health Risks of the Ketogenic Diet http://fellrnr.com/wiki/Health_Risks_of_the_Ketogenic_Diet 2 Health Risks > 2.2 Sodium Loss and Hypotension Low carbohydrate diets cause of the kidneys to excrete more sodium. This is known as "natriuresis of starvation", and may be due to low insulin[4], increased dopamine excretion[5], or elevated Glucagon[6]. If carbohydrate and sodium intakes are both limited, then the body will secrete the hormone aldosterone[7] which will cause the kidneys to excrete potassium and conserve sodium[8]. This loss of potassium can cause Muscle Cramps and heart arrhythmias, as well has the loss of Muscle Tissue.
The correct formula to apply a low carb or ketogenic diet for Optimal Body Recomposition is:
K.E.T.O.: (K)eep your carbs below 30g Net, but make sure these carbs come from green, fibrous veggies that are rich in vitamins, minerals and thus electrolytes. Don’t base your diet in “empty” calories. Use your carb allowance to load on nutrients, as well as add more “volume” and variety to your diet.
★★(E)at “more” Protein, not more fat.★★ Again: fat does not induce ketosis: you enter ketosis either by not eating carbs, or by that extent... not eating anything at all -duh!!!-. And for the record, ★★protein does not turn into chocolate cake★★ - but that would be cool as hell!
★★(T)rack your macros often, not your ketones.★★ If you are going to ”track” something, make it macros (and by proxy, calories): not ketones. High ketones do not necessarily mean more fat loss.
(O)verdoing FAT is bad. Fat intake goes according to your recomposition goals and energy requirements: for fat loss, lower fat, for maintenance or even gains, increase it.
「我々の研究は、健康な若い参加者を対象に実施されたものだが、同じ反応が2型糖尿病患者やリスクの高い人でも見られるなら、 ケトンエステルサプリメントを血糖値を下げ、代謝の健康を改善するために使えるようになるかもしれない。我々は現在のそれらの研究に取り組んでいる」と主任研究者のジョナサン・リトル教授は語っている。 0382名無しさん@お腹いっぱい。2018/02/19(月) 15:22:45.80ID:Fcc2edZf (>>381続き-1) J Physiol. 2018 Feb 15. doi: 10.1113/JP275709. [Epub ahead of print] Prior ingestion of exogenous ketone monoester attenuates the glycemic response to an oral glucose tolerance test in healthy young individuals. Myette-Côté E1, Neudorf H1, Rafiei H1, Clarke K2, Little JP1. https://www.ncbi.nlm.nih.gov/pubmed/29446830 http://onlinelibrary.wiley.com/doi/10.1113/JP275709/abstract;jsessionid=D8C9C5D36435F38D26E0A483FCAE7C5F.f02t02
KEY POINTS SUMMARY: ・The recent development of exogenous ketone supplements allows direct testing of the metabolic effects of elevated blood ketones without the confounding influence of widespread changes experienced with ketogenic diets or prolonged fasting. ・Here, we determined the effect of (R)-3-hydroxybutyl (R)-3-hydroxybutyrate ketone monoester on glycemic response and insulin sensitivity index during a 2-hour oral glucose tolerance test (OGTT) in humans. ・Results show that consuming a ketone monoester supplement 30 minutes prior to an OGTT reduced glycemic response and markers of insulin sensitivity without affecting insulin secretion. ・This study provides evidence that ketone supplements could have therapeutic potential for future application as a glucose lowering nutritional supplement.
検査30分前のケトンモノエステルサプリ服用で、インスリン分泌に影響を与えずOGTT30分値とインスリン感受性を改善 ただし糖代謝健常者被験者での試験であることに注意 耐糖能異常者ならびに糖尿病患者様はぬか喜びせず、何事もSMBGで確認しながら試すのが肝要 0383名無しさん@お腹いっぱい。2018/02/19(月) 15:24:21.66ID:Fcc2edZf (>>381続き-2) Fig1のスクショ https://i.imgur.com/UIQpFlA.png Figure 1. D-beta-Hydroxybutyrate (β-OHB), glucose, insulin and C-Peptide responses following a single dose of ketone monoester supplement or placebo. Supplements were consumed in the fasted state followed 30 minutes later by a 75-gram oral glucose tolerance test (OGTT). (A) β-OHB; (B) Glucose; (C) Insulin; and (D) C-peptide. * P < 0.001 vs. placebo within time point, Bonferroni adjusted post-hoc. † P < 0.001 significant main effect of condition.
血中βOHB高濃度にしておくとOGTTのピークが下がるというのは面白い john kieferのオススメCBLフード「ココナッツオイル混ぜたさつまいも」の妥当性を裏付ける結果と言えるかも
Fig2のスクショ https://i.imgur.com/lFny7mn.png Figure 2. Two-hour area under the curve (AUC) following a single dose of ketone monoester supplement or placebo. Supplements were consumed in the fasted state followed 30 minutes later by a 75-gram oral glucose tolerance test (OGTT). (A) Beta-Hydroxybutyrate (β-OHB) AUC; B) Glucose AUC; (C) Insulin AUC; and (D) C-peptide AUC. Solid lines represent individual male participants and dashed lines represent individual female participants. *P = 0.001 vs. placebo.
insulin AUCはケトンサプリで増える人と減る人が半々ぐらい?これを2群に分けて詳細を追究したいところ 0384名無しさん@お腹いっぱい。2018/02/19(月) 15:26:50.67ID:Fcc2edZf (>>381続き-3) Fig3のスクショ https://i.imgur.com/qLeRDZO.png Figure 3. Two-hour incremental area under the curve (iAUC) following a single dose of ketone monoester supplement or placebo. Supplements were consumed in the fasted state followed 30 minutes later by a 75-gram oral glucose tolerance test (OGTT). (A) Beta-hydroxybutyrate iAUC; (B) Glucose iAUC; (C) Insulin AUC; and (D) C-peptide iAUC. Solid lines represent individual male participants and dashed lines represent individual female participants. **P < 0.01 vs. placebo, *P < 0.05 vs. placebo.
他の人と逆行した動きをしてる女性(破線female、実線male)は隠れ耐糖能異常者か?
Fig4のスクショ https://i.imgur.com/XO0PJQ1.png Figure 4. Oral glucose insulin sensitivity index following a single dose of ketone monoester supplement or placebo. Supplements were consumed in the fasted state followed 30 minutes later by a 75-gram oral glucose tolerance test (OGTT). Solid lines represent individual male participants and dashed lines represent individual female participants. *P =0.001 vs. placebo.
こっちも下がってる女性(破線female)が2人いる 0385名無しさん@お腹いっぱい。2018/02/19(月) 15:27:27.96ID:Fcc2edZf (>>381続き-4) Fig5のスクショ https://i.imgur.com/eYydJsT.png Figure 5. Non-esterified fatty acids (NEFA) following a single dose of ketone monoester supplement or placebo. Supplements were consumed in the fasted state followed 30 minutes later by a 75-gram oral glucose tolerance test (OGTT). (A) NEFA response over time; and (B) Two-hour area under the curve. In panel A, solid lines represent individual male participants and dashed lines represent individual female participants. **P < 0.001 vs. placebo. * P < 0.01 vs. placebo within time point, Bonferroni adjusted post-hoc.
絶食中で上がっていた血中遊離脂肪酸放出もケトンエステルサプリ摂取で速やかに抑制
Fig6のスクショ https://i.imgur.com/B0zx7vi.png Figure 6. Glucagon-like peptide (GLP-1) and adiponectin responses following a single dose of ketone monoester supplement or placebo. Supplements were consumed in the fasted state followed 30 minutes later by a 75-gram oral glucose tolerance test (OGTT). (A) GLP-1; and (B) Adiponectin. *P < 0.01 vs. placebo within time point, Bonferroni adjusted post-hoc.
Cyclical Ketogenic Diet: An In-depth Look https://www.ruled.me/cyclical-ketogenic-diet-indepth-look/ Re-entering Ketosis After Carb Up Emptying the store of glycogen in the liver will ensure your merry way to ketosis. The easiest and most foolproof method to do this? Simply follow these steps.
- Day 1: Do not eat after 6pm. - Day 2: Wake up and perform HIIT or intense weight training on an empty stomach. Begin strict ketogenic diet with 0-2% carb intake. - Day 3: Wake up and perform MISS (medium intensity steady state) or medium intensity weight training on an empty stomach. Return to normal ketogenic diet with 3-5% carb intake.
The longer you have been on a ketogenic diet, the more your body is adapted for this. If you’ve been on it for a year, you will find it much easier to enter ketosis than say someone that has done it for a month. 0391名無しさん@お腹いっぱい。2018/02/27(火) 23:28:57.32ID:h86X0FKZ ちなみにこちら、RS(レジスタントスターチ)で低GI化実験してたときのSMBGデータですが カーボ含む消化粥がちょっとずつ胃排泄されるたびに小さい血糖ピークを刻み、小腸全長を通過し終わったとたんにすとんと血糖値が下がったのがよく見えます 糖質摂取後にケトンモードに戻していくとき、食べたものがいまどこを通過しているのか (血糖は腸管内の食べたものから供給されてるのか、腸内は空っぽになって肝グリ放出されているのか)意識すると良いです