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21
Diet and nutrition / Re: ketosis is so slow! how long do cravings last?
« Last post by F0G on May 27, 2017, 03:56:33 PM »
You have posted a lot of information so I'm gonna try and break it down for you from my limited knowledge. I have been trying and failing for a year to perfect my diet. I've just realised that there really is no one size fits all approach and to really tailor the knowledge I have to my own approach and play and tinker things that are within my capacity. I've realised I have to be honest with myself and not look at things through a straw otherwise I'm just setting myself up for failure. With that being said, let me get straight into it for you....

With limited glucose, 80% of the tissues in the body is capable of running on ketones. 20% of the bodies tissues HAVE to use glucose. For example mucous production cannot happen without glucose so this is why the body is capable of converting protein to glucose through gluconegenesis. Carbohydrates are not essential nutrients as our bodies absolute must need protein and fats for protein synthesis and the formation of new cells, gene expression, skin, hair and nail cells, and so on...
If there is not enough protein in the diet for gluconegenesis to occur, the body will have to take protein from somewhere so it will metabolise that from your muscle cells. So it will eat your muscle to make that glucose unless of course you are eating adequate protein. Which in a low carb diet means you are eating more than you need for these basic functions.
Metabolically, fatty acids can fuel the body through low intensity activity and at rest of course. As you adapt to a low carb diet, which can take 2-12 weeks depending on how taxed your thyroid, drenals and mitochondria is, you will be able to fuel moderate-high intensity activity with fat. As your tissues become more and more sensitive to insulin and you become "fat adapted" you will feel more energised from the fat in your diet. But extremely intense activity and endurance activity always relies on the glycolitic pathways.
Ketone tests are not a reliable way of testing how fat adapted you are. Generally, blood glucose monitors are better and the best thing is obviously how you look, perform and feel.
Do not be afraid to supplement your diet with carbohydrates if you have earned them. The needs of somebody performing a lot of intense work and endurance work is totally different to the strength athlete to the office worker. Even if that person doing the endurance work is diabetic. Doing intense exercise will temporarily improve insulin sensitivity greatly especially in the post workout period. I recommend you to supplement with some low glycemic high antioxidant berries to partially replenish glycogen stores. The insulin response from these will be exactly zero even in diabetics as it will go straight to your glycogen stores which are fully depleted. If the workout is low to moderate or strength oriented, by all means have no carbs post workout if leanness is your goal.

A lot of the protein you will be eating after this kind of work will be converted to glucose. Try to give your hormones a chance to balance out now by taking some rest days whilst continuing with the low carb approach. You will feel better and become more adapted, it's just going to take you a little bit longer to recover now. The reason you are craving carbs is simply because insulin is the antagonist to cortisol and your body wants to top off your glycogen stores. This will happen naturally by itself now providing you don't cause any more stress to your body. Next time I would encourage you to have some protein and a little bit of carbs right after very high intensity work. Stick to berries as they are high in antioxidants and low in glycemic load. If the work is moderate or low intensity, do not have any carbs. Veggies contain carbs too, make sure you have an unlimited amount of green leafy Veggies as they will also contribute to glycogen replenishment.

With this type of diet, you are eating to sustain the body, not for taste but as your taste buds adapt you will begin to like the meat and Veggies.

DO NOT use stevia as this will cause more issues than it solves.

75% of people cannot tolerate carbs according to Charles poliquin. As you become leaner you will be able to tolerate carbs better. If you are trying to get lean, have 50g-100g of low glycemic carbs right after your workouts if the workout was endurance based or very high intensity. Carb tolerance will allow you to ingest 150g-250g of carbs a day. This is usually people who are very shredded.

To summarise:
1. Fat can fuel low intensity and moderate intensity work, as you become more fat adapted it can fuel moderate-high intensity work
2. Very intense work is always glycogen dependant
3. If you are under 10% bodyfat, it's advisable to eat fruit and starchy vegetables after every workout
4. If you are over 10% bodyfat, it's advisable to eat low glycemic paleo friendly carbs after especially intense training. If it's low or moderate intensity, no carbs until you are lean
5. It takes time to adapt. Push through it will get better

Hope this helps
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Diet and nutrition / ketosis is so slow! how long do cravings last?
« Last post by whatsinaname on May 27, 2017, 12:49:37 PM »
I haven't had over 25 grams of carbs in 5 days and I'm now just barely producing ketones. Prior to these 5 days I had several days of highly restricted carbs in relation to my normal diet(about 50 grams a day). I know ketone strips are not the most reliable but I've been testing a few times a day for the last several days and I'm gradually getting darker and darker readings- I'm just now testing at a level ever so slightly above "small" and into "moderate" ketone production.

I also take frequent bike rides. Several of these over the last week have been 1.5 hours long, with intermittent periods of coasting and fairly intense riding. I feel absolutely horrible. I have trouble sleeping, extremely fatigued, eyes dry and burning, etc.
Are some people not biologically wired to a ketogenic diet? I actually feel like my cravings are getting worse and worse as the days go on- dying for some cookies, ice cream, and pizza.
This is miserable. The thought of any more meat, spinach, kale, asparagus, eggs, almonds, walnuts, olive oil, coconut oil, or shredded coconut disgusts me.

I guess my main question is- can I add some stevia to my foods? I know this doesn't really have sugar, but I've heard conflicting things regarding whether or not it will take one out of ketosis. I don't think I can go much longer like this. The whole thing is confusing to me because when I'd been only a few days with lowered carbs and then a couple of days with basically no carbs I was feeling pretty good. Now my cravings are worse than ever. Yesterday I only had 20 grams of net carbs. Shouldn't it be getting easier as the days go on?
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Diet and nutrition / Major concerns with going paleo/ancestral
« Last post by F0G on May 27, 2017, 08:54:31 AM »
I have been trying to eat like this for a year now and failing. I cook some coconut oil in the pan, put in my herbs and spices, put in my meat, add my veggies. I have 4 meals like this a day and I'm only getting 1,800 calories.

Do you count the coconut oil that is left in the pan? Or the olive oil that is left behind from the drizzling?

I can't get enough calories or enough fat. I don't want to eat lots of nuts due to omega 6's and polyunsaturated fats.


I'm a 25 year old male at 19% bodyfat at 155lb, training 7 days a week doing gymnastics. I don't want to eat fruit or carbs until I'm very lean. What should I do?

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Miscellaneous / Re: Looking to chat about Paleo diet!
« Last post by gorlic12 on May 26, 2017, 03:19:12 AM »
Hi everyone!
 
My name is Alisha and I'm an Anthropology student at the University of Ottawa. Im studying how eating practices impact our lives and social relationships, as well as how online forums/blogs may help provide support. I'm interested in gaining an understanding of how a Paleo diet has impacted individuals, and how it is integrated into daily life.
 
If you are interested, I am hoping to chat for about 30 minutes about your Paleo experience.
 
Leave a comment or send me a message if youd be interested in participating and I'll be in touch! Feel free to message me with any questions!

Thanks you!
Hey Alisha.

My name is Gary. I learned about Paleo accidently and sort of in desperation while in a hospital bed roughly one year ago.

I was suffering horribly for. What is commonly called ulcerative colitis;and I had it real bad. In fact, my colon was 95% blocked and looked like someone ran it through a tree chipper- I have photos to prove.

My gastro told me that in 5-10 years I wouild need to ha e my Colon removed. Enter: Robb Wolf's new book at the time, THE PALEO SOLUTION.  To say that it changes my life would be an understatement. It literally saved my life. Again, I have photos to prove.

I am not religious about Paleo, but I have chilly implemented it's life altering formula. I am a student of it's science and not it's fad.

Since learning of Paleo I have resourced other great works on the subject including Mary Enig's book, LNOW YOUR Fats and Nora Gedgauades' book, PRIMAL BODY, PRIMAL MIND.

I healthy now, strong 45 year old and have 100 % reversed the damage done to my colon
The proof is in doctor's face and summation. I was an unhealthy, fat, 185lbs with poor blood pressure, sick, and at deaths doorstep. No longer, I average 162lbs, full of energy, full of life and r ready to go. I talk about this with anyone who cares to save their life.


Thanks for taking the time to read. Feel free to ask me anything. This is certainty the short version. My wife can certainly testify to where I stood- at deaths door mat.

Gary O

Sent from my SM-G950U using Tapatalk

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Introductions / Obligatory Introduction Thread
« Last post by TriggerWarning on May 22, 2017, 09:57:13 AM »
Hello! :) My name is Charlie McGhee, a childfree housewife living in the Ozarks with my boyfriend/husband and our zoo of a family. We currently live in a trailer, what my mom prefers to call a "tinyhouse", towed behind a pickup truck for easy transportation. And we're parked near my mom's apartment because she put out her eye with her thumbnail last month.

Ever since I was a small child, I've had a passion for theology, psychology, geology, ecology, biology, and anthropology. I'd run away into the woods with a college textbook while the other little kids were playing all loudly. Over the past decade or so, I've studied anatomy, biochemistry, ethnobotany, herbalism, nutrition, and physiology as both dear hobbies and important life skills. True health is a body-mind-spirit lifestyle.

I don't follow the "paleo diet" as most people think of it. Nor do I support either veganism or the Standard American Diet, for a variety of obvious reasons. At this moment, I'm conducting a long-term study into human phylogeny and ancestral ecosystems, with the intent to determine appropriate diet and medicine standards for each haplogroup and phenotype. Humans try way too hard to simplify every concept.

Sorry if I seem angry or bitter at times.  :-\ All the medical malpractice, mass extinction, environmental destruction, and animal abuse has made me very misanthropic. I'm not necessarily a Voluntary Human Extinctionist, but I certainly agree that humans need to tone down their breeding for a few decades. Or centuries. I'm sure the birds, bees, and trees would agree: we've sure "gone viral"!  ;D
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Research / Re: Who lives longest: meat eaters or vegetarians?
« Last post by 2916132 on May 15, 2017, 01:18:02 PM »
My thoughts? Correlation is not causation.

This is the same bunk "science" that the media promotes to make us all think meat causes cancer, and vegans live longer lives simply because they don't eat meat. What these useless observational studies don't account for is that people who choose to live vegan have generally healthier lifestyles on a whole. In other words, they usually don't smoke, don't drink in excess, exercise, and live in environmentally cleaner habitats. So what part of their lifestyle actually contributes to their statistically longer lives? Nobody knows but to claim it's because they don't eat meat is superficial and irresponsible.

I read the study (https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1710093), and in Table 1 the authors explain that they controlled for age, race, smoking, exercise, income, educational level, marital status, alcohol consumption, and region when looking at mortality. Not to say that I think that vegetarian diets are healthier than meat-eating ones, but they did control other variables. Honestly, I'd be surprised if the study didn't control for them. Although there are other problems with this study. The big one- the author of the study has been payed to speak at a Seven Day Adventists Health conference- they're pretty big promoters of vegetarianism. They didn't compare groups of equal number- they had a smaller number of vegans in the study than omnivores. It would have been a better study if they had equal numbers of people in each group. Also, on average they only tracked each person for 6 years, which isn't enough time to look at some of the long-term effects of different diets. They also found that specifically: nuts, fruits, fiber, and leafy greens were associated with longer life span- all of which are paleo friendly. They also found that high glycemic load foods are the most strongly associated with an increased risk of mortality- and generally speaking, vegans tend to eat a higher glycemic load diet. A 2007 study (outdated, I know, but I'm too busy with finals to spend all day reading studies) in Germany found that the average vegans' diet's GL was 144 (https://www.readbyqxmd.com/read/17726311/overall-glycemic-index-and-glycemic-load-of-vegan-diets-in-relation-to-plasma-lipoproteins-and-triacylglycerols). The study also found that people who self-describe themselves as healthy eaters live longer (a no brainer).

In general, I think the best takeaway from this study is that increased consumption of low carbohydrate plant foods is good for health. Eating plenty of leafy greens, low carb veggies, fresh fruit (lower GL than dried fruit), and nuts is all associated with a longer lifespan, something than most paleo people do already (to my understanding). It really disappoints me after reading the study that they actually did a really interesting in-depth analysis of multiple eating patterns, but of course, news outlets see the word "vegetarian" and try to pretend that that's only what the study was about.

Anyways, after reading the abstract I'm going to go download the full PDF and spend my free time for the next week reading this.
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Exercises / Re: Goblet squat
« Last post by Warren Dew on May 06, 2017, 09:42:44 PM »
Here's the first search result on Youtube:

https://www.youtube.com/watch?v=MeIiIdhvXT4
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Diet and nutrition / Re: Healthy Recipes
« Last post by Baumgartner on May 03, 2017, 10:28:33 PM »
Can anyone recommend a good book with lots of healthy paleo recipes?
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Food Journals / Re: keeping it simple for keeps!
« Last post by iron sunshine on May 02, 2017, 05:20:15 PM »
May menu...
Eggs,Tuna, Salmon
Chicken, beef
Lettuce, apples, avocado
Cucumbers,Carrots,Celery
Bananas, melon, pineapple
Water, tea
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Research / Re: Newly published Ancel Keys study
« Last post by JayJay on May 02, 2017, 03:35:05 PM »
Oh look, it's the "shred of evidence" that George McGovern didn't have the "luxury of time" to wait for. And it was there all the time. Criminals.
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