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impossiblemakerfire · 1 year ago

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Half Day Keto Diet Reviews - What Is It?

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The keto diet has been gaining a lot of popularity lately, and for good reason. This low-carb, high-fat diet has been shown to improve weight loss, mental clarity and energy levels. Plus, it's pretty easy to follow. There's a new diet that shows carb gorging - but there's one important catch. The Half Day Diet allows you to eat some carbs during the day, while restricting your intake in the morning. We use your email address and other data to create content that we think you'll like and share with you. half day keto diet reviews, You might see ads from us, or from advertisers that use web cookies. If you want to unsubscribe, click the link below. Those who are doing the half-day diet have to abstain from eating toast in the morning and baguettes at lunch, but they can eat all carbs at dinnertime. The nutritional plan suggests two daily diets: one with protein and vegetables and one with pasta and rice. San Francisco-based bodybuilder Nate Miyaki created the diet,the half day diet pdf. Nate, from Bodyweight Weightloss Solutions, claims that their plan is based on research from 2011. He says it was published in a journal called Obesity. A woman who used to weigh 51 stone has now shed the pounds. One study found people who only ate carbs at night had more success with weight loss. He continued: "Imagine if we only had to diet for half a day. Doesn't sticking to a healthy diet seem so much more doable?" Your ancestors spent all day foraging for food, and they would only come home to eat at night while they were doing it. Nate - who is in great shape himself - does seem to use the diet, often posting pictures of his sushi dinner to his social media accounts. The half day diet was created by Nate Miyaki, a bodybuilder who lives in San Francisco There is no way to verify how his plan really works as he doesn't provide case studies of people who have successfully completed it - even despite his claims that people have lost up to 90 pounds by following it. The half day diet comes as Angelina Jolie shared her incredible transformation with the world. One Direction's personal trainer, Mark Jarvis, is the secret behind Sarah Donohue's incredible new body. The photographs she took of her transformation from overweight to an amazing figure show the amazing results she achieved in a short period of time. .If you're thinking of trying the keto diet, you may be wondering what a half day on this diet looks like. In this blog post, we'll give you a review of the half day keto diet, including what you can eat and drink, as well as some tips for success. Learn more on how to Trick Your Body Into Burning Fat Like You're On A Low Carb Diet

A Keto Diet meal plan and menu for a Low Carb Lifestyle

A keto diet meal plan is a low-carbohydrate, high-fat diet that can help you lose weight and improve your health. half day diet meal plan, half day diet plan, half day diet sample menu, There are several different types of keto diet plans, but they all have one thing in common: they restrict the amount of carbs you can eat. A typical keto diet plan limits carbs to less than 50 grams per day, which means you need to get most of your calories from fat. half day diet reddit, This can be difficult to do if you’re not used to eating a high-fat diet, 7 day diet to lose half a stone but there are plenty of recipes and meal ideas available to help you stick to your plan. There are a few things to keep in mind when planning your meals on a keto diet. First, you’ll want to make sure you’re getting enough protein.half day diet plan free, It’s important to maintain muscle mass while on a ketogenic diet, so aim for 0.5-1 gram of protein per pound of body weight. Second, fat is the main source of energy on a keto diet, so you’ll want to make sure you’re including healthy fats in every meal. Healthy fats include avocado, olive oil, nuts, and seeds. Finally, it’s important to stay hydrated on a keto diet by drinking plenty of water throughout the day. You may also want to add electrolytes to your water with a supplement or salt tabs if you find yourself feeling

Half Day Diet Review (Created by Nate Miyaki)

If you are like most people, you are always on the lookout for the next best diet that will help you lose weight quickly and easily. The Half Day Diet by Nate Miyaki may be just what you have been looking for. This diet is based on the premise that you can eat whatever you want for half of the day, and then eat a very low calorie diet for the other half. This allows you to enjoy your favorite foods while still losing weight. The Half Day Diet Review will give you an in-depth look at this new diet so that you can decide if it is right for you. You will learn about the pros and cons of this diet, as well as how to make it work for you.

Diet Review: Ketogenic diet for weight loss

The ketogenic diet has been gaining a lot of popularity lately as a way to lose weight. But is it really effective? Let's take a closer look at the research. A ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to burn fat for fuel instead of carbohydrates. This process, called ketosis, can lead to weight loss. A systematic review of 11 randomized controlled trials that included a total of 1,291 participants found that people on a ketogenic diet lost more weight than those on a low-fat diet (3). Another study looked at the effects of a ketogenic diet in overweight and obese adults over 12 weeks (4). half day factor diet reviews, The participants were placed into two groups: one group followed a very low-carbohydrate, high-fat ketogenic diet; the other group followed a low-fat diet. At the end of the 12 weeks, half day fasting diet, those in the ketogenic group had lost more weight and body fat than those in the low-fat group (4). They also had greater reductions in triglycerides, fasting blood sugar, and insulin levels (4). Overall, these studies suggest that a ketogenic diet may be an effective way to lose weight, particularly in overweight and obese individuals. However, more research is needed to confirm these findings.

Should I buy it?

If you are considering the keto diet, you may be wondering if it is worth the investment. After all, there are a lot of diets out there and it can be hard to know which one is right for you. The keto diet has been gaining popularity in recent years, but is it worth your time and money? There are a few things to consider when deciding if the keto diet is right for you. First, what are your goals? If you are looking to lose weight, the keto diet can be very effective. In fact, many people who follow the keto diet report losing a significant amount of weight in a short period of time. Another thing to consider is your lifestyle. If you lead a busy life and don't have a lot of time to cook healthy meals, the keto diet may not be right for you. There are a lot of restrictions on the keto diet and it can be difficult to stick to if you're not used to eating this way. If you're considering the keto diet, take some time to research it and talk to your doctor before making any decisions. The keto diet can be a great way to lose weight and improve your health, but it's not right for everyone.

Ketogenic diet basics

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures. Around half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet. Some evidence indicates that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective. Potential side effects may include constipation, high cholesterol levels and kidney stones. A typical ketogenic diet consists of a 4:1 ratio by weight of fat to combined protein and carbohydrate. This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing consumption of foods high in

Tell me the Half Day Diet?

The Half Day Diet is a weight loss program that promises to help you lose weight by eating only half of your meals for half the day. The other half of the day, you are allowed to eat whatever you want. The theory behind the diet is that by eating fewer calories during the day, you will be able to lose weight. The program also includes a workout plan to help you burn more calories. The Half Day Diet has been getting mixed reviews. half day diet reviews, half day diet results, Some people say that it works and they have lost weight, while others say that it does not work and they have not seen any results. If you are thinking about trying the Half Day Diet, it is important to talk to your doctor first to make sure it is safe for you.

The bottom line

In conclusion, the Half Day Diet is a great way to lose weight. It's easy to follow and you don't have to give up all your favorite foods. However, it is important to remember that this diet is not for everyone and you should speak with your doctor before starting any new diet or fitness program.

A simple ketogenic shopping list

A ketogenic diet is a low-carb, high-fat diet that helps you burn fat more effectively. When following a keto diet, you need to be sure to include plenty of healthy fats, proteins, and vegetables in your meals. This shopping list will help you make sure you have all the ingredients you need to follow a keto diet successfully. Healthy fats: -Butter -Coconut oil -Olive oil -Avocado oil -Fish oil -Nuts and seeds -Eggs Proteins: -Beef -Chicken -Pork -Lamb -Fish and seafood Vegetables: -Spinach -Kale -Broccoli -Cauliflower -Brussels sprouts -Peppers -Onions -Garlic

Ketogenic snack options

If you’re following a ketogenic diet, you know that snacks can be tough to come by. Most traditional snacks are high in carbs, which isn’t ideal when you’re trying to stay in ketosis. Fortunately, there are plenty of delicious keto-friendly snack options out there. Here are a few of our favorites: 1. Keto Granola Bars: These bars are made with healthy ingredients like almond flour, flaxseed meal, and coconut oil. They’re perfect for a quick snack on the go. 2. Crackers: There are a few different brands of keto-friendly crackers on the market now. They’re great with cheese or peanut butter. 3. Nuts and Seeds: A handful of nuts or seeds is a great way to tide yourself over between meals. Just be sure to choose varieties that are low in carbs, like almonds or sunflower seeds. 4. hard-boiled Eggs: Eggs are one of the best sources of protein around, making them perfect for a keto snack. Hard-boiled eggs also have the added benefit of being easy to prepare ahead of time. 5. Jerky: Jerky is a great source of protein and can be a satisfying snack all on its own. Just be sure to check the labels carefully, as some varieties can be high in sugar or carbs

Ketogenic diet meal plan

A ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures. Almost half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet. There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective. The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, but since the adoption of low-glycemic-index treatments it has occurred less often. Other common adverse effects include high levels of low-density lipoprotein (LDL), high total cholesterol levels including LDL cholesterol levels

Who is it For?

The half day keto diet is ideal for people who want to lose weight without feeling deprived. It is a high-fat, low-carbohydrate diet that can help you burn fat and lose weight quickly. The diet is based on the principle that by eating a high-fat diet, your body will be forced to burn fat for energy. Thehalf day keto diet is a safe and effective way to lose weight and improve your health.

A sample keto menu for 1 week

Assuming you're eating three meals a day, here's a sample keto menu for one week: Day 1 Breakfast: Scrambled eggs with cheese and bacon Lunch: Grilled salmon with roasted Brussels sprouts Dinner: Beef stew Day 2 Breakfast: Omelet with ham, mushrooms, and cheese Lunch: Tuna salad with avocado dressing Dinner: Chicken thighs with broccoli and cauliflower rice Day 3 Breakfast: Bacon and eggs Lunch: Leftover beef stew Dinner: Pork chops with roasted Brussels sprouts and sweet potato wedges Day 4 Breakfast: Sausage and egg breakfast casserole Lunch: Chicken salad with olive oil and vinegar dressing Dinner:: Salmon cakes with roasted asparagus Day 5 Breakfast:: Yogurt bowl with berries, nuts, and seeds Lunch:: Caesar salad with grilled chicken Dinner:: Shrimp stir-fry over cauliflower rice Day 6 Breakfast:: Protein pancakes made with almond flour Lunch:: Hamburger (no bun) with roasted veggies Dinner:: Zucchini noodles with meat sauce Day 7 Breakfast:: Frittata made with veggies, bacon, and cheese Lunch:: Grilled chicken breast with spinach salad Dinner:: Crock

Diet

When it comes to dieting, the keto diet is one of the most popular options out there. And for good reason – it’s been shown to be effective for weight loss and can even help improve some health conditions. But what is the keto diet, exactly? And is it right for you? In this post, we’ll take a closer look at the keto diet and give you our honest review. By the end, you should have a good idea of whether or not this diet is right for you. So, what is the keto diet? Simply put, the keto diet is a high-fat, low-carbohydrate diet. This means that you drastically reduce your carb intake and replace it with fat. This puts your body into a state called “ketosis”, where it burns fat for energy instead of carbs. One of the main reasons people try the keto diet is for weight loss. And it can be effective – studies have shown that people on a keto diet lose more weight than those on other types of diets. But even if weight loss isn’t your goal, the keto diet has other benefits. It can help improve mental clarity and focus, and some research suggests it may even help to prevent or treat certain diseases like Alzheimer’s and cancer. So far, so good – but there are also some downsides to the ket

Bottom Line

The Bottom Line Overall, the Half Day Keto Diet is a great way to jumpstart your keto journey. The meal plan is easy to follow and the food is delicious. half day diet coupon code,The best part is that you can still enjoy your favorite foods while on the diet. And, you don't have to give up carbs entirely. You can still have them in moderation. Learn more on how to Trick Your Body Into Burning Fat Like You're On A Low Carb Diet

How it works

There are a few key things to know about the half day keto diet in order to make it work for you. First, you'll need to commit to eating a ketogenic diet for half of the day. This means that you'll need to eat high-fat, low-carb meals that are rich in healthy fats and proteins. You can still enjoy some of your favorite foods, but you'll need to be mindful of your carb intake. Second, you'll need to exercise regularly. Exercise is an important part of any weight loss plan, but it's especially important on the half day keto diet. Not only will it help you burn more calories, but it will also help boost your metabolism and promote fat burning. Finally, you'll need to be patient. The half day keto diet isn't a quick fix; it's a lifestyle change that takes time and commitment. But if you stick with it, you'll see results!

The program aims to solve common low-carb issues

The program aims to solve common low-carb issues by teaching people how to cook keto meals that are both delicious and nutritious. The program also provides tips on how to stick to a keto diet, including advice on which foods to eat and avoid.

Potential Pitfalls

If you're considering trying the keto diet, there are a few potential pitfalls you should be aware of. Read the full article

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sabodogokil · 4 years ago

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The Keto Lifestyle: Simple 7 Day Meal Plans To Kickstart Your Ketogenic Diet Download (PDF)

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liftneedle5-blog · 4 years ago

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thirty day Ketogenic Diet Diet Prepare, Grocery store List & Free of charge PDF Menu

The 8-full week Custom Keto Diet Make can be quite a completely tailored very best Keto Diet Put together that collections you with an 8-few days plan in accordance with your hole overall physique, lifestyle, taste buds, together with objectives. It could well audio unconventional to consume an incredibly substantial-extra fat diet to shed extra fat as well as shed pounds, but the diet is in fact properly analyzed and proven. So, we reached out and allow me to share numerous in the good reasons the Customized Keto Diet arrived into presence as well as the true secret good reason why it only capabilities to make fat loss easier. Yeah that's the Personalized Keto Diet Method. You're made it possible for a quite tiny level of carbohydrates, but you won't have strong cravings such as you use many other prohibitive diet programs since your physique is far more happy on keto. Custom made Keto Diet program Prepare is unique just for two reasons. The keto diet furthermore assists you stand up from uneasiness and low energy because of harsh display results patterns in daily daily life. Even though the diet brings huge accomplishment in weight loss plus weight loss, it needs conscientious show outcomes. eight 7 days Custom Keto Diet Plan can be quite a entirely custom made put together that offers you every recipe and dinner necessary to learn precisely how to take keto to obtain your distinct objectives. Custom Keto Diet Plans Lower-fat or diet products: These are generally very highly processed and in addition typically higher in carbs. Replacing lower for top-glycemic list food items may additionally manual stop an increase in excess weight. Today's write-up should go within the ketogenic diet, precisely what needs to be envisioned, as well as if this type of job for you personally or else not. Very first, you will have to think about the Personalized Keto Diet Quiz. If you've possibly observed oneself stalling whilst undertaking the keto diet, it might be primarily because you're ingesting an excessive amount of dairy.

In this article, I'm discussing 21 effortless keto dinner suggestions to get you through 7 days-this 7-working day diet put together contains a new breakfast time , lunch or dinner and evening meal recipe for every single working day of every week. Most of the diet food items which we eat so that you can continue to be healthy are quite high in carbohydrates in addition to lowered in fat. When you're eating the foods that get you there (considerably more on that in the second), your general entire body can key in a express of ketosis in one to 3 days, she contributes. Custom Keto Diet By Rachel Roberts In relation to a keto diet, I wholeheartedly think that girls, together with males, can acquire the considerable positive aspects, nevertheless that women probable need to have their distinct, matchless approach and keto dinner program. Coffee together with butter is extremely perfect for ketogenic diet programs, simply because it has hardly any carbohydrates. Then Effortless Keto Meal Plans are intended for anyone . Subscribe to ways to get a lean body and get rid of fat. Meals created with a lot of foods assortment: It makes sure that your meal is really a balanced diet with variations. Although many of usa are merely studying regarding Keto , its benefits and in addition several different versions, the ketogenic diet is simply not some thing completely new. There could be less inflammation due to the fact if the total system burns up ketones to create strength , you will find several free of charge-radicals that happen to be unveiled in this process. There has to be a significantly eliminating carbs upon having decided to plan the ketogenic diet. Rather than a diet created for 1 week, this pass away gives a 3-day technique.

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weightlossplan2019 · 5 years ago

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28 Day Keto Diet Challenge

The 28 day keto challenge is best suited for keto beginners, who want to start the ketogenic diet and stick to it without failing. Never fail in Keto Diet. Everything You Need for Keto Success More Info Click On Link Sign Up Form Now! #Keto #ketogenic #ketodiet #ketogenicdiet #ketolife

Is the 28-Day Keto Challenge a worthy keto program? Should you get it? Get all your answers and info in this honest 28-Day Keto Challenge Review!

28-Day Keto Challenge is the ultimate challenge you’re looking for to transform your life into a healthy, keto-friendly one. Studies have proven that the keto-diet is an effective and healthy way to lose sustainable weight and to living a better life all around. It can even decrease your risk of developing Type 2 Diabetes and cancer and all you have to do is eat delicious, healthy foods that are low-carb. Yes, that’s it. There’s no magic pill, restrict diet or counting calories. The keto diet is a low-carb, high-healthy-fat regime that can transform your entire life. So, if you’re ready to take the 28-Day Keto Challenge, here’s what you need to know.

WHAT IS THE 28-DAY KETO CHALLENGE ABOUT?

The keto diet isn’t a diet; it’s a lifestyle – and one that many people have found great success with – from celebrities to fitness models, your next-door neighbor, and everyone in between. It’s a popular style of eating that is often being hailed as the healthiest meal plan for the human mind and body. It involves eliminating high-carb or bad carbs from your diet and eating larger amounts of healthy fats, and because there are few rules to this lifestyle change, you can still eat all of the things you love. Sure, you may have to switch up some ingredients for healthier alternatives but you do not have to deprive yourself or spend your days counting calories.

The 28-Day Keto Challenge will explain the keto diet in more detail, while also providing you with everything you need to successfully complete the first 28-days of your new lifestyle change.

Now, you may be wondering why the program is only for 28-days and that’s because it takes approximately three weeks to form a habit. So, by the end of the 28-Day Keto Challenge, you’ll be able to continue with this healthy lifestyle change fairly effortlessly because it’ll already be a habit.

But what does the 28 Day Keto Challenge consist of, you ask?

Great question. When you start the program, you receive:

Keto Diet – The Basics

Eating on Keto Meal Plan and Tips for Curbing Cravings

Intermittent Fasting – Tips for Success

Keto and Friends – Dealing with Social Pressures

Keto Flu – Beating it in a Healthy Way

Ketosis – Tips for Staying in Ketosis

Macros – A Micro Look at Macro Nutrients

28-Day Meal Plan

The download page for 28-Day Keto Challenge program.

All of this can be accessed immediately as soon as you purchase – no waiting or paying for shipping. You just download the content onto the tech device of your choice, such as your desktop computer, laptop, tablet or smartphone. You can also access the program online if you choose.

Now, if you aren’t convinced that the keto lifestyle is for you, you have nothing to lose by giving it a try. The program comes with a 60 Day Money Back Guarantee which is ample time to complete the 28-day challenge, even if you have to restart a couple of times. Once you start to see those changes in your mental, physical and emotional health, and start to see your body transforming, there’s no way you’ll want to go back to eating all of the junk you were used to.

Oh, and I can’t forget to mention that you receive four bonuses for absolutely free:

BONUS: Chocolate Fat Bombs and Desserts

BONUS: Keto Desserts

BONUS: Keto Friendly Avocado Recipes

BONUS: Supplements Guide

While the program itself has everything you need to succeed well beyond the 28 days, these extra cookbooks and guides give you even more deliciousness to enjoy.

QUICK SUMMARY OF THE 28-DAY KETO CHALLENGE

The 28-Day Keto Challenge gives you everything you need to embark on this new healthy lifestyle and turn it into a habit. It takes the time to educate you on the details of the keto diet, and then it provides you with absolutely everything needed to succeed – and I mean everything. You get grocery shopping lists, recipes for every meal, tips for maximizing your results, tips for curbing cravings during the transition period and more.

The table of contents for 28-Day Keto Challenge – The Basics PDF.

To give you a better understanding of just how elaborate and valuable the 28-Day Keto Challenge is, here’s a sneak peek at just a few of the things you can expect from each component:

Keto Diet – The Basics

Basic rules

Benefits

Shopping Lists

Goals

Keto Food Pyramid

Supplies

Food Lists

Worksheets

Eating on Keto Meal Plan and Tips for Curbing Cravings

10 Breakfast Recipes

14 Lunch Recipes

14 Dinner Recipes

Snack Recipes

Tips for Overcoming Cravings

28-Day Meal Plan

Intermittent Fasting – Tips for Success

Basics of Intermittent Fasting

Types of Intermittent Fasting

Breaking the Fast

Tips

Keto and Friends – Dealing with Social Pressures

Social Pressure

Eating Out

Alcohol and Keto

Keto Flu – Beating it in a Healthy Way

What is the Keto Flu?

4 Electrolytes to Get

Importance of Hydration

Supplements

Tips

Worksheet

Ketosis – Tips for Staying in Ketosis

What is Ketosis

Entering Ketosis

7 Tips to Jumpstart Ketosis

Three Days or Less

Testing Methods

Staying in Ketosis

Worksheets

Macros – A Micro Look at Macro Nutrients

What are Macros?

Calculating Your Macros?

Net Carbs vs. Total Carbs

Fat is your Friend

Protein

Hidden Carbs

Worksheet

Let’s not forget to mention the bonus cookbooks and guides that provide you with even more keto-friendly recipes to cook up and devour:

BONUS: Chocolate Fat Bombs and Desserts

BONUS: Keto Desserts

BONUS: Keto Friendly Avocado Recipes

BONUS: Supplements Guide

ADVANTAGES OF THE PROGRAM

The greatest advantage to the 28-Day Keto Challenge is that it’s designed to give you exactly what you need to transform your entire lifestyle. It doesn’t just present you with a 28-day plan that leaves you having no idea what to do once the challenge is done. Instead, it gives you an abundance of information and serves as your own personal keto coach for the 28-day period and well after. Not only that but in order to successfully lose sustainable weight, you have to change your lifestyle – not just your diet, and that’s what the challenge teaches you how to do. And I love that it’s designed to help you turn your newfound knowledge into a habit, so that when the challenge is done, you can continue on with your progress fairly effortlessly. If you ever do need a bit of a refresher, you can also refer back to the program.

I also really liked how everything was digital. Having all of the content readily available on your tech devices is a life-saver. Anytime you’re having a vulnerable moment, dining out and not sure what to order, grocery shopping, etc. you have what you need to stick to the challenge. This leaves very little room for excuses which makes it even easier to find great success with the program.

The 60 Day Money Back Guarantee is also a great confidence booster, particularly if you are only just hearing about the keto diet now. This gives you more than enough time needed to see what “going keto” is all about, and what it can do for your physical and mental health. Chances are, you won’t want to go back to putting a bunch of junk in your body and experiencing all the horrible health risks and side effects that come with it.

DISADVANTAGES OF THE PROGRAM

The 28-Day Keto Challenge is so comprehensive and well-thought-out that there really isn’t one disadvantage that stands out in my mind. If I had to choose something, it would be that perhaps some people would prefer to have the program in physical format. While there are many great advantages to having everything right on your tech devices, I’m sure some people still prefer flipping through physical pages of a book. Though, if this was an option offered that would also mean that those people would have to carry around 8 books at all times, so it makes sense why the program’s creators kept it digital. Again, when you have the program with you at all times, there’s no room for excuses.

Now, if you don’t want to download the content onto your tech devices, you can access them online as well.

THE VERDICT

The 28-Day Keto Challenge is the ultimate resource for anyone thinking about going keto or transforming their life into a healthier one. The program serves as your very own personal keto coach, giving you all the information needed to transition your entire life into a healthier one – and one that results in healthy, sustainable weight loss and improved mental and physical health. It’s only 28 days of your life, and by the end of it, keto comes naturally to you. Plus, you have two months to try it out with the 60 Day Money Back Guarantee, so there’s really nothing to lose.

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shaoclark · 5 years ago

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Custom Keto Diet Meal Plan - Custom Keto Diet Review

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New Post has been published on http://websiteshop.network/episode-437-qa-with-robb-and-nicki-30/

Episode 437 – Q&A with Robb and Nicki #30

http://robbwolf.com/2019/07/26/episode-437-qa-with-robb-and-nicki-30/

We’re at it again with Episode 437, Q&A #30!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

Show Notes:

1. Fitbit Sleep Tracking [1:35]

Jay says:

G’Day Robb, love your work. I took a break from your podcast to learn computer programming and am now back because I’m stressed and my desk bound body is broken. Glad to be back and see you’ve figured out your keto problems when bonking during class. I’ve signed up to your keto master class so fingers crossed.

I have a somewhat basic question about sleep.

My Fitbit says I slept 7 hours with 1 hour awake. I don’t remember waking and there are up to 30 a night of these tiny ‘awake’ periods. I do sometimes toss and turn to get into comfortable positions. My partner says I’m asleep within minutes of hitting the pillow. So I think I’m sleeping ok.

Should I think about this as 8 hours sleep or 7? I tend to wake up energised when my Fitbit says 6hrs 30 mins + 1 hour awake…. So thinking this is equivalent to standard 7-8 hours per night. When I push for Fitbit to say 8 hours then I’m very lethargic when I wake. But it’s probably then like 9 hours which could be ‘over sleeping’ for me.

Anyway, love the work you two are doing. I miss the Q&As with Greg but love the new format.

Anyway, fangirling from Australia. My question can probably be answered by Google but I’m sure you’ll be able to cut through the interjunks.

All the best – Jay

2. Palate Fatigue & Food Burnout [8:11]

Maria says:

Hi, Robb and Nikki, I was wondering if you can address palate fatigue. For some reason, I tend to be the kind of person that needs to have a lot of something and then don’t want it anymore and have to switch. Before, I was into avocados and sardines, all the time, and now it is eggs and bacon. It is almost as if my body is asking for these foods at certain times. Thank you!

3. Protein Toxicity and the Carnivore Diet [12:22]

Jesse says:

Hey Robb,

In WTE you briefly mention (p. 27) that humans cannot consume more than 35% of their calories from protein before suffering from protein toxicity. The carnivore diet has recently gotten some publicity and seems to have some anecdotal success for folks with stubborn autoimmunity issues. Do you think following a carnivorous diet carries a high risk of suffering from protein toxicity? And would we be able to look for evidence of protein toxicity in kidney function testing?

Best,

Jesse

4. Waking Up From Hunger While In Ketosis [17:55]

Justin says:

Dear Robb,

I’m a huge fan of the pod and your work.

For the past two months, I’ve been following a keto eating plan (I weigh all food and track macros – I’m usually hitting 40g net carbs, 90-100g protein, and somewhere between 235g-270g fat, for a total of roughly 3,000-3,500 calories per day). I’m a 30 y/o male, 5’9. I usually eat 3-4 meals/day with no snacks. I currently weigh 156lb and am about 16% body fat (I did a BodPod when I was a few pounds lighter and was at 14.5%). In terms of exercise, I usually go to the gym 3x/week and do some combination of squats, deadlifts, press, and bench press. As an example of where I’m currently at with strength, I do 4 sets of 5 repetitions (2 min rest periods) 205 pounds on squats.

My question is this: when I try to cut calories down by 300-500 (I’d like to get to 12% body fat), I wake up in the middle of the night hungry. I feel like I keep hearing on various podcasts and books that I read that in a state of keto, hunger should be significantly blunted and this shouldn’t really be an issue. But I feel like if I don’t go to sleep pretty full, I wake up in the middle of the night. I know sleep is critically important, so this seems like a problem. If I eat enough to sleep through the night, I can maintain the same weight but really struggle to lose weight. I’ve done self-experiments to make sure I’m not waking up due to stress, noise, etc., and have isolated that my sleep is almost completely correlated with my hunger levels. I wanted to ask for your guidance because I imagine other people might struggle with a similar issue – I know many people who do well with hunger during the day, but not so well at night. Some things I’ve wondered about is if I’m overtraining or if there’s some sort of other physiological issue I need to attend to. Maybe I’m not understanding keto properly, but I feel like with my macro breakdown I should be able to comfortably go 12-16 hours without eating? Or, is the ability to go prolonged periods without food less about eating and more about individual differences?

Thanks for all of the amazing work that you do.

Justin

5. Fasting For Skinny Dudes [23:50]

Brett says:

Hi. Robb and Nicki…

Fasting for overweight or normal weight people has been well covered. Is there any benefit to underweight guys fasting in an effort to add mass? I’m 6’3” and 165lbs, 37 years old. I can eat whatever I want in whatever quantities I want and my weight never changes. I would like to be heavier. I’ve tried weight programs and I tone up ok but it’s rare to add more than 5lbs. The minute I stop the program I’m instantly back to 165. Everything else you always talk about like diet, sleep, stress is already dialed in

Where you can find us:

Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Transcript:

Download a copy of the transcript here (PDF)

Robb: Well, howdy, wife, how are you?

Nicki: I’m great. How are you?

Robb: Good. It’s a quiet house.

Nicki: It is. The kids are swimming.

Robb: The dog is-

Nicki: The dog-

Robb: At grandpa’s house.

Nicki: At grandpa’s.

Robb: Nice.

Nicki: We’re alone.

Robb: Man, we’re home alone, and we’re podcasting instead of doing naughty things. Geez. What’s up with us? Anything new or … This may be the last podcast we do from Reno?

Nicki: I think we’re going to try to get another-

Robb: Might sneak in one more?

Nicki: One or two, yeah.

Robb: Okay, oh yeah. Okay.

Nicki: Yes.

Robb: Okay.

Nicki: Okay.

Robb: All righty. So, anything else you want to update people on, or we just jump right in to …

Nicki: I think we’re jumping in.

Robb: The good stuff, okay.

Nicki: Yeah, yeah. Let’s see. We have a question on Fitbit sleep tracking from Jay. He says, “G’day, Rob. G’day, G’day, Rob, love your work. I took a break from your podcast to learn computer programming and am now back because I’m stressed and my desk bound body is broken. Glad to be back and see you figured out your Keto problems when bonking during class. I’ve signed up to your Keto master class, so fingers crossed.”

Nicki: That sentence didn’t really quite make sense to me.

Robb: He’s Australian, I mean English is a second language so yeah.

Nicki: “I have a somewhat basic question about sleep. My Fitbit says I slept seven hours with one hour awake. I don’t remember waking and there are up 30 a night of these tiny awake periods. I do sometimes toss and turn to get into comfortable positions. My partner says I’m asleep within minutes of hitting the pillow, so I think I’m sleeping okay. Should I think about this as eight hours of sleep or seven? I tend to wake up energized when my Fitbit says six hours and thirty minutes plus one hour awake. So, thinking this is equivalent to a standard seven to eight hours per night.

Nicki: When I push for Fitbit to say eight hours then I’m very lethargic when I wake but it’s probably then like nine hours, which could be oversleeping for me. Anyway, love the work you two are doing and miss the Q&A’s with Greg.” I miss Greg too.

Robb: We need to spend more time with Greg.

Nicki: We do.

Robb: We should just have a Greg guest retrospective-

Nicki: We should.

Robb: Just get him on the show, Q&A fired at Greg and just shoot the breeze.

Nicki: We should.

Robb: Yeah.

Nicki: Let’s definitely do that.

Robb: Yeah.

Nicki: Okay, “But love the new format. Anyway, fangirling from Australia. My question can probably be answered by Google, but I’m sure you’ll be able to cut through the inter-junks. All the best, Jay.”

Robb: Well, Google might have banned the information at this point. You never really know, but you know, this is interesting stuff, and I’ve used a number of wearables like Oura Ring, Fitbit. I dig all of them. All of them are really cool and at the end of the day, all of them made me a little bit crazy and I ended up discontinuing using them.

Robb: And, one of the things that made me the craziest was the sleep piece because it just didn’t really matter what else in the rest of my life that I did, it always said that my sleep was kind of marginal, my HRV was kind of like, “Ah, you’re kind of ready but not really ready.” I had a real problem with sleep latency because I’ll get in bed and read and it would-

Nicki: Yeah, it was like it was tracking, it was saying that you had a …

Robb: Yeah, difficulty falling asleep and so I would take-

Nicki: But you were awake reading.

Robb: Right. Right, so I’ve just found some challenges with this stuff and I think this is where … And, Jay lays it out pretty well. If you’re feeling good, you know, I think that these wearables are really beneficial for establishing a baseline, and then if something changes, good or bad, then we can kind of look at that as a little bit of a compass guidepost, but at some point it’s almost like you’re drowning in information and I don’t know that it’s doing you more good, because it just kind of is what it is.

Nicki: And, Tyler Cartwright shared an article with us about some sort of study that was done where people who are tracking sleep, I don’t remember if it mentioned the specific device, but there’s like a placebo effect. So, if you wake and your thing says that you’ve slept like crap then people tended to feel …

Robb: Worse.

Nicki: Worse.

Robb: Yeah.

Nicki: Even if-

Robb: I remember that.

Nicki: And, so it was basically saying because some of this technology is not as refined or as … If it’s not actually reporting accurately, it could be causing you to feel worse even though maybe you slept fine.

Robb: Just fine, yeah. That’s what the researchers did is they were doing an actual sleep study, which is much more involved. And so, they would actually send them sometimes false information on the day when they … And then, conversely, on days when they actually kind of slept like shit, they would say, “You’re ready to go, Tiger.” And the person was like, “Okay, I’m ready to go.” You know?

Robb: And, so, this is where some of this stuff, it’s just … We’re kind of drowning in information, and I think to some degree just waking up and looking around and like, “Ah, how do I feel today?” And you go poo and it’s like, “Oh, that was formed and I didn’t need like an armload of toilet paper.”

Robb: Like, these kind of pretty objective metrics of just feeling are rather powerful. It’s reminiscent, it’s an old book at this point, but Blink by Malcolm Gladwell. He went into great detail talking about how though even though we’ve increased the information we have, like looking at MRIs and stuff like that, we have all this additional information. And we were just talking to our friend, Dr. Jim Greenwald, the other day who’s a retired orthopedic surgeon. He feels like MRIs have pushed orthopedic surgery backwards and there’s a whole host of reasons why, but the information that one obtains from a really thorough physical, according to Dr. Greenwald, and just listening to the patient, tells you so much about what’s going on and like, is surgery really an option, let’s do all this physical therapy and stretching and stuff like that.

Robb: But it’s virtually everything on an MRI that’s like, “Yep, you’ve got some sort of pathology.” You know? Because we just get down so granular, but it’s not actually better informing what we’re doing, and I think that there’s a certain element of this with the wearables scene, which … Well, probably somebody will want to hang me out to dry because these wearable companies make a ton of money and I do think that they have great application. I think that more, if you’re really burning the candle at both ends, like if I had something like this in my 20’s, it would’ve probably been good, because I was trying to murder myself with exercise and short sleep and everything.

Robb: That would have been a really beneficial thing for me, I think, getting that objective feedback of, “Okay, you’ve got three reds in a row, you’ve got to slow down.” But I know that was probably like the longest answer to something that could have been rather concise. Getting back to this, but I think, Jay, I wouldn’t worry what the hours are. I would just, if you enjoy wearing it, use it as a baseline, then that way if anything changes, then you can always refer back to the baseline but then beyond that, how do you look, how do you feel, how do you perform? I think those are really powerful metrics.

Nicki: All right. Our next question is from Maria on pallet fatigue. “Hi Robb and Nicki, I was wondering if you can address pallet fatigue? For some reason I tend to be the kind of person that needs to have a lot of something and then I don’t want it anymore and have to switch. Before, I was in to avocados and sardines all the time and now it is eggs and bacon. It’s almost as if my body is asking for these foods at certain times. Thank you.”

Robb: So, good question. Pallet fatigue is different. This is almost like, it sounds like burning out.

Nicki: Burning out, yeah.

Robb: Out, on stuff, you know.

Nicki: Eating it too much.

Robb: Man I-

Nicki: You did it with sardines.

Robb: I did it with sardines. Man, I used to love sardines and then there was just one day … I think…

Nicki: You were eating them for breakfast, you would have them in your backpack, you’d take them in your office.

Robb: I had sardines. Breakfast and lunch and traveling and everything. I think I got a can that was off one time, and I was kind of sick from it, or my body finally … I need to be hungry to eat sardines at this point, or I need to do magic in dressing them up.

Robb: But pallet fatigue really has to do with the … A meal kind of experience. So, if you’re eating a lot of something, then eventually, even it’s a very good something, you will get bored of it, and this is the sensory specific pallet fatigue.

Nicki: At the one sitting.

Robb: At that one sitting. And this is where if we have food that is wide in variety of textures and flavors and scents and whatnot, then we can override that pallet fatigue signal. Interestingly, we just had a person reach out to me, have not been able to talk to her yet, but she used to work for the biggest food manufacturers around developing seasoning strategies and pallet fatigue bypassing algorithms.

Robb: So, there’s actual computer algorithms for figuring out how to make food more addictive. And this is, not to drag this out into the weeds, but this is some of the stuff that makes me a little crazy with the Layne Norton’s, the Alan Aragon folks. They do some good work, but they will get into a pissing match about this study says that fructose is not a problem.

Robb: It’s like, okay. We have some people out there that are misrepresenting the metabolic consequences of fructose. Check. Great. You guys have set us straight on that. Now, what does this mean and what is the relevance there when we’re talking about people eating processed food? People don’t sit and eat plain fructose. They eat these highly complex, super engineered flavor combinations that no joke … It was fascinating. This email is fascinating. We’re going to have, even though I’m not really doing much in the way of interviews anymore, I’m going to do some interviews in the future, and this gal is going to be one of them, where she’s like, “You were bang on with Wired to Eat. Like, there is a really highly refined understanding, like the Doritos roulette example that I’ve talked about. There’s a super high, refined understanding about how to engineer foods to be hyper-palatable and effectively addictive. And having pissing matches about that. Like, fructose versus this versus that, and ignoring this topic of palate fatigue and how you can bypass that is really missing the boat for people. And man, I don’t know if my salty palmer is kicking in or what.

Robb: That was about as far a field from what Maria had asked. But Maria, again, palate fatigue … This sounds like she’s just experienced some burnout.

Nicki: So, she’s just wondering if she’s just burning out. She’s eating the same thing for too much and …

Robb: Yeah, yeah.

Nicki: And is her body asking for these foods or she’s just …

Robb: I don’t know, man.

Nicki: Reaching a-

Robb: My body would tell me to ask for cookie dough ice cream all the time. So, I don’t know. I don’t know. Maybe. Some of that stuff, it … People are like, “The innate wisdom of the body.” And you know, sometimes it’s like, oh, I just want a piece of fruit. And so, I don’t know. Maybe that’s the innate wisdom of body. But more often than not, it’s kind of like, man that Twix. Or, you know, [inaudible 00:11:22] be pretty amazing. So, I don’t know. I don’t know.

Nicki: Okay.

Robb: But you can absolutely burn yourself out on something.

Nicki: On …

Robb: Yeah, yeah.

Nicki: Too much. All right. Our next question is from Jessie on protein toxicity and the carnivore diet. “Robb, in Wired to Eat, you briefly mention on page 27 that humans can not consume more than 35% of their calories from protein before suffering from protein toxicity. The carnivore diet has recently gotten some publicity, and seems to have some anecdotal success for folks with stubborn autoimmunity issues. Do you think following a carnivorous diet carries a high risk of suffering from protein toxicity, and would we be able to look for evidence of protein toxicity in kidney function testing?”

Robb: So, I’ll answer the last one first. The protein toxicity is not a kidney issue. It’s a liver issue. It’s you need substrates other than protein to deal with the ammonia and nitrogen-based bi-products of protein metabolism. And in general, humans seem to hit about 35, maybe some populations as high as 40% of their total calories can come from protein, and then beyond that, we have rabbit starvation. You were reading a book that was talking about [crosstalk 00:12:40].

Nicki: We called it trout starvation.

Robb: Trout starvation, which I had never heard of.

Nicki: I’m blanking on the book, but yeah.

Robb: Similar deal where people were eating exceptionally lean proteins and ultimately ending up with problems, because they had no other substrates in their … It would be hard as hell to do this, because the experience of protein toxicity is very uncomfortable, and the main desire that you have is to eat something other than protein. The only reason why people get into these scenarios is that they literally have no other options or-

Nicki: In the wilderness.

Robb: Yeah, yeah. And-

Nicki: And isn’t it because those types of things like rabbits and trout are very-

Robb: Very lean.

Nicki: Lean proteins.

Robb: Yeah, yeah. And so, even if you were to eat something like rabbit or trout, that’s why you eat the brains and the innards, and you know, you’re trying to just get every little bit of fat out of them, and what not. And so, I’m a fan of the carnivore diet. I don’t think it’s the first place for everybody to start, but man. The results that people are getting in this kind of autoimmune scene are really impressive. And so, I’m optimistic about where this will go. I would actually not be surprised at all if some iteration of a carnivore intervention ends up proving to be more efficacious than autoimmune paleo, and I’m the person who came up with the term autoimmune paleo. I’m the first person to write about it, publish it in a book, and really coin the term.

Robb: So, you know, as much as AIP has helped people, I would not be surprised if carnivore ends up befitting more people when it’s all said and done, for a whole host of reasons. But someone would just need to be in very difficult situation to induce a state of protein toxicity.

Nicki: Well, because people on the carnivore diet are eating rib eyes, and they have lots of fat, and-

Robb: That-

Nicki: Other cuts of meat that there’s a significant amount of fat in there.

Robb: Yeah, yeah. Or … And or they’re adding some additional fat to it, and stuff like that, so yeah.

Nicki: Okay.

Robb: Yeah, yeah.

Nicki: So, because of that, they’re not hitting this-

Robb: They’re … When you do kind of a breakdown, usually people are right at 30 to 35% of calories from protein, yeah. And this is one of the interesting things, like the Inuit, some of their gene alterations. Like, they don’t really generally enter ketosis. They seem to more directly mobilize fatty acids. But it’s an interesting adaptation, even though the Inuit are held us as an example of ketogenic culture. Biology decided that it was more efficacious, more survival advantage to create these gene alterations that there’s actually a very high infant mortality rate from low blood sugar. You know, in that very early period right after birth, which most babies are in ketosis, but different arctic-based populations may not even be able to enter that. But the two adaptations that they seem to be better at, their protein threshold may be as high as like 40 to 45%. So, there may be a couple of percentage points higher on the ability to handle protein.

Robb: And then also, in lieu of producing ketone bodies, they’re better at direct mobilization of fatty acids for energy. So, it’s an interesting adaption. Even Loren Cordain’s early work kind of suggested that human … Maybe the default mode for humans is kind of bumping up against that protein threshold consistently. And it’s just because there’s all kinds of, you know, mythology around this stuff. And yes, humans ancestrally were big game hunters and bigger game was fatter, but there’s kind of a reality that … I’ve actually lived as a hunter gatherer for a period of time, you know? And it’s like …

Nicki: Eight days. Start. 10 days.

Robb: Fucking calories are hard to come by, you know? And you eat kind of whatever you can get your hands on, and yeah. I don’t want to belabor that too much.

Nicki: I just remember picking you up from the airport and you did not look like my husband. You were so skinny.

Robb: Dude, I was skinny. Yeah.

Nicki: It was only like 10 days since I dropped you off, and you were emaciated.

Robb: 20 pounds lighter. Yeah, yeah.

Nicki: All righty. Our next question is from Justin. “Waking up from hunger while in ketosis. Dear Rob, I’m a huge fan of the pod and your work. For the past few months, I’ve been following a keto eating plan. I weigh all food and track macros, and I’m usually hitting 40 grams of net carbs, 90 to 100 grams of protein, and somewhere between 235 to 270 grams of fat for a total of roughly 3000 to 3500 calories per day. I’m a 30 year old male, 5 foot nine. I usually eat three to four meals per day with no snacks. I currently weigh 156, and I’m about 16% body fat. I did a bod pod when I was a few pounds later and was at 14.5%. In terms of exercise, I usually go to the gym three times a week and do some combination of squats, deadlift press, and bench press. As an example of where I am currently at with strength, I do four sets of five reps, two minute rest periods, with 205 pounds on squats.

Nicki: So, my question is this. When I try to cut calories down by about three to 500 calories, because I’d like to get to 12% body fat, I wake up in the middle of the night hungry. I feel like I keep hearing on various podcasts and books that I read that in a state of keto, hunger should be significantly blunted, and this shouldn’t really be an issue. But I feel like if I don’t go to sleep pretty full, I wake up in the middle of the night. I know sleep is critically important, so this seems like a problem.

Nicki: If I eat enough to sleep through the night, I can maintain the same weight but really struggle to lose weight. I’ve done self experiments to make sure I’m not waking up due to stress, noise, et cetera, and have isolated that my sleep is almost completely correlated with my hunger levels. I wanted to ask for your guidance, because I imagine other people might struggle with a similar issue. I know many people who do well with hunger during the day, but not so well at night. Some things I’ve wondered about is if I’m over-training, or if there’s some sort of other physiological issue I need to attend to. Maybe I’m not understanding keto properly, but I feel like with my macro breakdown, I should be able to comfortably go 12 to 16 hours without eating. Or is the ability to go prolonged periods without food less about eating and more about individual differences? Thank you for all the amazing work that you do. Justin.”

Robb: Man. Lot of good stuff in there. One thing that leaps out to me is the 90 to 100 grams of protein I think is way to low.

Nicki: Yeah.

Robb: For 100-

Nicki: I mean, I am more like 120 grams of protein, and-

Robb: Yeah.

Nicki: I’m smaller.

Robb: Yes. Yeah, yeah, yeah. So, that definitely leaps out at me, and some very smart people, far smarter than myself, ranging from Paul Jaminet to Chris Masterjohn, have noted, and they really get in the biochemistry at a pretty high level, so you could do some following up on this, but they make the case that if you’re reasonably active and keto, and they’ll make the case that you shouldn’t be keto if you’re reasonably active. So, that’s a whole other aside. But they make the case that if you’re going to be active and you’re going to be keto, you need more protein. And that’s just alpha omega, done.

Robb: We’ve seen with keto gains, we’ve seen with the carnivore diet, which we were just kind of talking about in the previous question a little bit, when people eat at higher protein levels, they do then tend to get better satiety, and there also tends to be more of a ability to recover from training and stuff like that. Part of what’s going on, and one of the benefits that’s interesting, is glycogen can be restored, liver in and muscle glycogen can and will be restored from protein breakdowns in many corners of the keto-sphere, people are terrified by that. And if you have epilepsy, if you’re using keto as a cancer adjuvant or something like that, then there’s reason for it.

Robb: For body composition and weight loss, it’s a disastrous deal to drop protein, because people end up hungry, and then they need to eat a lot of either fat or carbs. And it’s very easy to overeat.

Nicki: Because I feel like 3000 to 3500 calories is also high for-

Robb: Correct.

Nicki: A five foot nine-

Robb: Yeah.

Nicki: 156 pound guy. So, if he upped his protein significantly, his fat would probably come down a little bit.

Robb: Yeah, I would get the protein up to at least 150 grams per day, and …

Nicki: Maybe plug your numbers into the keto gains macro nutrient calculator-

Robb: Yeah. And select…

Nicki: And see what that spits out.

Robb: For the recommended level, and maybe … So, if you use the keto gains macro nutrient calculator, it will default to .8 grams of protein per pound of lean body mass, or you can toggle use keto gains recommended, which is 1.0 grams per pound of lean body mass, and/or you could adjust it for 1.2 grams of protein per pound of lean body mass. I would tweak it to the 1.2 grams. So, I would up your protein, and adjust all the other macros appropriately based off the … What that spits out. I would also make really certain that you’re getting adequate electrolytes. Shameless plug for Element, but this is another one of those things that if the electrolyte balance is off and sodium is too low-

Nicki: You can be hungry.

Robb: You can be hungry, you can get an adrenocortical response. So, those are the two big things that I would really look at is upping protein and really weighing and measuring your electrolytes. Tracking it in MyFitnessPal or something like that to make certain that you’re at least getting five grams of sodium per day. And then if you’re eating largely whole, unprocessed foods, the magnesium and potassium should take care of itself. But I’ll be kind of shocked if you don’t see improvements off that.

Robb: But if you don’t, it could also be a case where keto is just not a good fit. Maybe a little bit of carbs in the mix would be a better option.

Nicki: Okay. So, Justin, please let us know.

Robb: Yeah, let us know. Follow up on that.

Nicki: Try that, up the protein, and then let us know how you do. Okay, our final question for this week is from Brett, and his question is on fasting for skinny dudes. “Hi Robb and Nicki. Fasting for overweight or normal people has been well covered. Is there any benefit to underweight guys fasting in an effort to add mass? I am six foot three, 165 pounds, 37 years old. I can eat whatever I want in whatever quantities I want, and my weight never changes. I would like to be heavier. I’ve tried weight programs and I tone up okay, but it’s rare to add more than five pounds. The minute I stop the program, I’m instantly back to 165. Everything else you always talk about like diet, sleep, and stress is already dialed in.”

Robb: Man. There are some folks that advocate fasting as kind of a means to lean body mass gain. The literature on it doesn’t really paint it in a super favorable light. I … This was kind of my problem. I enjoyed power lifting, but my body just desperately likes being about 165 to 170 pounds. Even getting up to about 175, which if I get up to 175 from lifting and not just being fat, then I look pretty good. And if I start getting 180, 185, I look big, you know? I have kind of small bone structure, I guess-

Nicki: It’s like the big arms when you walked to the coffee shop when I first met you.

Robb: It’s like the big arms when I swept you off your feet on our first meeting. Exactly. Shout out to Carla Mack around that. But the bastard of this thing is I would eat and eat. I mean, like six meals a day. Big meals. Felt disgusting. You know? And I would get busy, go on a trip, whatever it was, and I would lose 10 pounds just almost instantly. And so, it’s … I think there is some degree of a set point for people, and there’s just kind of a reality that you know, for some people, muscle mass gain is easier. Again, this is one of these things, Brett doesn’t … Does he mention? 37 years old?

Robb: I would get androgen levels checked and make sure that testosterone, estrogen, sex hormone binding, globulin. We’ve covered this in a previous podcast. And this is something that we’re going to dig into later in some more depth, like really understanding what your hormonal profile means and what to do about it if it’s not kind of at an optimized level.

Robb: If that’s not optimized, then the anabolic stimulus from the food and the training is going to be poultry. So, you’re just kind of peeing in the wind with that. So, that would be the couple of things that I would think about. I would look at androgens and see what testosterone and that whole gamete of things looks like. I would … And then if that looks pretty good or depending on what you want to do, even then though, there’s just … Gaining muscular weight is tough for a lot of people.

Nicki: Right. So, it seems like fasting is not a good option for adding mass and like fasting…

Robb: Fasting is definitely not a good option. Yeah. I mean, at least just do three meals a day. If you want to do a little time restricted feeding, that’s great. There does seem to be some literature that suggests eating more calories earlier in the day. Bill Lagakos has talked about this at nauseum. That seems good, and it seems like kind of a no downside deal, because you could just eat huge breakfast, big lunch, small dinner. Try to stick them a little tighter together, and there seems to be some legit body composition improvements, metabolic improvements, and it should kind of stack the deck favorably for muscle mass gain, and you’re getting a little bit of that sirtuin type signaling that’s associating with fasting, ketosis, and all that stuff.

Robb: But yeah. As a baseline, getting back to the actual question asked, fasting is probably not a great idea in this case. I know there’s examples of people who do it, but it just sounds like Brett has a tough time gaining muscle mass, and so, I think depriving his body of anabolic signal from protein for extended periods is probably not a great idea for improving muscle muss and body composition.

Nicki: Okay. That’s our last question for this week.

Robb: Sweet. Okay.

Nicki: Let’s see. If you … Or as always, submit questions at robbwolf.com on the contact page, and let’s see, we drip these questions out each week on Instagram, so make you’re following at dasrobbwolf. What else?

Robb: We still have some stuff over at YouTube. They haven’t taken that down yet either. So, yeah. Yeah.

Nicki: I think that’s it.

Robb: Okay.

Nicki: We’ll catch you guys next week.

Robb: Take care everybody.

Nicki: Bye.

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The Keto Shortcut System Review- Can This Meal Plan Helps In Weight Loss?

Medical Counsel The Keto Shortcut System Review- Can This Meal Plan Helps In Weight Loss?

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The Keto Shortcut System Overview

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About The Keto Shortcut System Program

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Is The Keto Shortcut System Recipes Easy to Follow?

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Pros

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Cons

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Does The Keto Shortcut System Guide Help To Burn Fat?

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The Keto Shortcut System Review- Can This Meal Plan Helps In Weight Loss? Dr. Julia Hermos

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geckofitworld · 5 years ago

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jamesbeachum-blog-blog · 5 years ago

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Keto Diet Weight Loss Plan Pdf – Full Day Keto Diet Meal Plan For Women | Female Weight Loss Diet

Keto diet weight loss plan pdf – 19‏/12‏/2019 – What do you eat on a keto diet 7 Day Meal Plan for Weight Loss – March Edition This 7 day meal plan for weight loss is the march edition 10‏/10‏/2019 – A complete intro to keto diet for beginners Originally Answered: What are the best …

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shaoclark · 5 years ago

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How Do I Debloat My Lower Stomach? Lean Belly Breakthrough Review

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irnjehernandez · 5 years ago

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How Do I Debloat My Lower Stomach? Lean Belly Breakthrough Review

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weightlossplan2019 · 5 years ago

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28 Day Keto Diet Challenge

Is the 28-Day Keto Challenge a worthy keto program? Should you get it? Get all your answers and info in this honest 28-Day Keto Challenge Review!

WHAT IS THE 28-DAY KETO CHALLENGE ABOUT?

The 28-Day Keto Challenge will explain the keto diet in more detail, while also providing you with everything you need to successfully complete the first 28-days of your new lifestyle change.

But what does the 28 Day Keto Challenge consist of, you ask?

Great question. When you start the program, you receive:

Keto Diet – The Basics

Eating on Keto Meal Plan and Tips for Curbing Cravings

Intermittent Fasting – Tips for Success

Keto and Friends – Dealing with Social Pressures

Keto Flu – Beating it in a Healthy Way

Ketosis – Tips for Staying in Ketosis

Macros – A Micro Look at Macro Nutrients

28-Day Meal Plan

The download page for 28-Day Keto Challenge program.

Oh, and I can’t forget to mention that you receive four bonuses for absolutely free:

BONUS: Chocolate Fat Bombs and Desserts

BONUS: Keto Desserts

BONUS: Keto Friendly Avocado Recipes

BONUS: Supplements Guide

While the program itself has everything you need to succeed well beyond the 28 days, these extra cookbooks and guides give you even more deliciousness to enjoy.

QUICK SUMMARY OF THE 28-DAY KETO CHALLENGE

The table of contents for 28-Day Keto Challenge – The Basics PDF.

To give you a better understanding of just how elaborate and valuable the 28-Day Keto Challenge is, here’s a sneak peek at just a few of the things you can expect from each component:

Keto Diet – The Basics

Basic rules

Benefits

Shopping Lists

Goals

Keto Food Pyramid

Supplies

Food Lists

Worksheets

Eating on Keto Meal Plan and Tips for Curbing Cravings

10 Breakfast Recipes

14 Lunch Recipes

14 Dinner Recipes

Snack Recipes

Tips for Overcoming Cravings

28-Day Meal Plan

Intermittent Fasting – Tips for Success

Basics of Intermittent Fasting

Types of Intermittent Fasting

Breaking the Fast

Tips

Keto and Friends – Dealing with Social Pressures

Social Pressure

Eating Out

Alcohol and Keto

Keto Flu – Beating it in a Healthy Way

What is the Keto Flu?

4 Electrolytes to Get

Importance of Hydration

Supplements

Tips

Worksheet

Ketosis – Tips for Staying in Ketosis

What is Ketosis

Entering Ketosis

7 Tips to Jumpstart Ketosis

Three Days or Less

Testing Methods

Staying in Ketosis

Worksheets

Macros – A Micro Look at Macro Nutrients

What are Macros?

Calculating Your Macros?

Net Carbs vs. Total Carbs

Fat is your Friend

Protein

Hidden Carbs

Worksheet

Let’s not forget to mention the bonus cookbooks and guides that provide you with even more keto-friendly recipes to cook up and devour:

BONUS: Chocolate Fat Bombs and Desserts

BONUS: Keto Desserts

BONUS: Keto Friendly Avocado Recipes

BONUS: Supplements Guide

ADVANTAGES OF THE PROGRAM

DISADVANTAGES OF THE PROGRAM

The 28-Day Keto Challenge is so comprehensive and well-thought-out that there really isn’t one disadvantage that stands out in my mind. If I had to choose something, it would be that perhaps some people would prefer to have the program in physical format. While there are many great advantages to having everything right on your tech devices, I��m sure some people still prefer flipping through physical pages of a book. Though, if this was an option offered that would also mean that those people would have to carry around 8 books at all times, so it makes sense why the program’s creators kept it digital. Again, when you have the program with you at all times, there’s no room for excuses.

Now, if you don’t want to download the content onto your tech devices, you can access them online as well.

THE VERDICT

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