Skinny and Diabetic
Myth: You need carbohydrates for fuel
1. Our bodies store over 40,000 calories as fat, but we can only store 2,000 calories of carbs.
This is when “carb-burning” and why marathoners “hit-the-wall” and constantly need Gel Packs and Gatorade, yet still are low in performance at the end of races due to the depletion of carbs in their muscles/liver.
2. Carb-fueling tactics and sugar-based fuel sources create a body that fuels on carbs while simultaneously inhibiting fat burning.
“This suppression of fat burning lasts for DAYS after carbs are consumed, not just the few hours following their digestion.” (pg. 7) Click HERE to find the blog post about this book.
3. You have only 2,000 calories of glucose storage for energy yet you have over 20,000 calories of fat for energy.
Even in athletes who have very little body fat are able to work out 20 times longer at their max level. Vigorous exercise fueled on carbs depletes the athlete in a few hours, but burning fat for fuel you can exercise for days.
BUILDING MUSCLE IN KETOSIS
The chart below demonstrates why I LOVE weight lifting, not only for myself, but for my clients. For example, one man who was training for a triathlon started a very low carb diet. He was 57 years old, 180 pounds with a BMI of 25. After the first 2 weeks (which his training intensity was decreased) he had the best training and energy of his life! In only 12 weeks, he lost 23 pounds of FAT and gained 6 pounds of muscle!
BENEFITS OF KETO-ADAPTATION
1. It improves insulin sensitivity and speeds recovery time in-between training sessions.
Low carb diets are anti-inflammatory. This produces less oxidative stress while exercising, which speeds recovery time in between exercise sessions. This is why I was able to run every day while training for my marathons as well as lift weights.
2. It spares protein from being oxidized, which preserves muscle.
Once you use up your glucose for fuel, your body steals from your muscle and bones for to turn protein into more glucose!!!
Branch chain amino acids are considered essential, because your body can’t make them, so you need to consume them for proper muscle building and repair (as well replenishing red blood cells). What I found so interesting is that BCAA oxidation rates usually rise with exercise, which means you need more if you are an athlete. BUT in keto-adapted athletes, ketones are burned in place of BCAA. Critics of low carb diets, claim that you NEED insulin to grow muscles; however, a well-designed low carb/high fat diet there is less protein oxidation and double the amount of fat oxidation, which leaves your muscles in place while all you burn is fat!
3. It decreases the build up of lactate, which helps control pH and respiratory function.
A myth of low carb diets is that it puts you in a state of acidosis.
4. It improves cognition.
Ketones aren’t just fuel for our body, but they are also great for our brain. They provide substrates to help repair damaged neurons and membranes. This is why I really push a high fat/low carb diet for clients who suffer from Alzheimer’s (type 3 diabetes) and seizures.
5. It doesn’t damage our immune system and less free radical damage in our cells.
A woman in Hawaii asked me how do I get all the anti-oxidants from Sweet Potatoes if I don’t eat them! ARG! Another long conversation!
Free radicals are highly reactive molecules produced in the mitochondria that damage protein tissues and membranes of the cells. Free radicals happen as we exercise. But ketones are a ‘clean-burning fuel.’ When ketones are the fuel source, ROS (oxygen free radicals) is drastically reduced. Intense exercise on a high-carb diet overwhelms the antioxidant defenses and cell membranes which explains why extreme athletes have impaired immune systems and decreased gut (intestinal) health. A well-designed ketogenic diet, not only fights off these aging antioxidants, it also reduces inflammation of the gut and immune systems are stronger than ever. After reading this, I am no longer concerned about taking all the anti-oxidant supplements that I do! I also don’t worry about getting as many anti-oxidants in my food like with veggies and definitely not with fruit!
So spread this with those who tell you they are healthy and do not need to live a ketogenic life. Instead of having long debates with someone who doesn’t want to listen, send them to the facts!:)
TESTIMONY OF THE DAY
I love getting tagged in messages like this!
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