Why Should Endurance Athletes Choose a Ketogenic Diet? - Dr.Berg
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- Опубліковано 9 тра 2017
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RESEARCH
www.metabolismjournal.com/arti...
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Endurance exercise athletes' physiology was believed to be fed primarily glucose. In other words, when an athlete depleted their stored sugar, and glycogen they will become fatigued and hit a wall (bonked). This has led many athletes to consume carbs before, during, and after. However, new research has demonstrated using fat as a primary fuel source and using ketosis as a way to do it. This must involve becoming keto-adapted. This is what has been missing - getting an athlete to adapt fully to ketosis. It was then found that elite endurance athletes burned more than 2x the fat than carb-fed athletes.
Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketosis
I have been running Marathons for almost thirty years. I always hated having to carb-load before a race. But now that I'm Keto, I just stick to my normal diet right up to the evening before a race. My last meal before a Marathon is usually something like meat and eggs, or seafood. Since turning Keto, I have kept up my record of always breaking the three-hour mark for the Marathon. When running at sub-three-hour pace, a non-Keto runner is deriving almost all of his energy from his muscle glycogen, so there is a real risk of running out of fuel. But at the same pace, a Keto runner is still getting as much as 50-60% of his energy from fat and less than half from glycogen, so there is simply no way he is going to run out of fuel.
What did you eat morning of the race? And how about fueling throughout the race?
@@EllieCantWhistle I don't eat before a race, I just hydrate. When I line up at the start, I have a 500 ml bottle of water with some electrolytes and exogenous ketones in it. That lasts me for up to half the marathon, depending on the conditions. After that, I just drink water.
How long did it take you to feel a difference going from being used to carb loading to just running on keto diet? I’m a newer runner and I want to try keto, but I’m also dreading the “transition” of feeling low energy (if there is one), if I’m used to running on carbs when exercising
@@joliemadigan4244 I'm afraid it took a full thirty months before I felt as fit and fast and strong on keto as I had been on carbs. For most of that time, I felt weak and tired, and I lacked my usual endurance and speed. Then one day, quite suddenly, the spring was back in my step and I felt great. I haven't looked back since. You need to be patient, though everyone is different so it may not take you as long to make the transition as it took me. I had been running on carbs for 25 years before I adopted keto, and I was in my mid fifties at the time.
Thank you for your quick response! Oh wow, tbh that’s a bit discouraging…yes hopefully it will be a bit faster ! Did you “quit carbs” cold turkey, or did you try and stop slowly? I find that I perform my best when I’m well hydrated, so sometimes I think that as long as I can get that down to a T, I will have an easier time than the nutrition side. I just get easily discouraged as a new runner when my lungs are giving out quicker than my legs, and I can’t seem to figure out the food side of things yet.
I am 63 and have been a recreational competitive triathlete for 30 years. In 2018 I had 2 stents put in after feeling bad after a race. I was very confused. There was no explanation by the doctors and I was put on the protocol of many drugs. After 2 months and with many hours of my research I quit all drugs and went on a Keto diet. I am back to racing and all my times are the same as before.
This makes sense. I just told my husband last night after I did some HIIT and some weights on my upper body, that I've noticed over the last 5 or 6 workouts, that I don't get exhausted or feel like I'm hitting a wall when I work out anymore and I hadn't eaten in over 6 hours! When I was working out normally on a carb diet, I HAD to eat an hour before or after because I would get dizzy and I would shake, feel like I wanted to just pass out if I didn't eat before I worked out. I was really worried about working out so long after eating fearing this would happen again, but not so. My energy level is great and I don't feel exhausted or that my body is just done. Not only did I wait for several hours after my meal, but I didn't eat my 2nd/last meal of the day until another 2 hours or so after I finished working out :)
Dr Berg pleas do a Joe Rogan podcast.I think he would gladly do one with you.
I've been saying this for along time
Yes!!
I love how you keep it simple and short in a concise way that I can understand - thank you so much. I’ve been googling stuff all morning relating to whether I need to come off Keto and inject some carbs into my diet because I’m pushing myself hard on my runs now. I’m relieved that I don’t have to return to carbs to get faster, stronger and better. This is great news!
I was running my last Marathon 15 Minutes faster in Ketosis (2:45) than Carb loaded (also Half Marathon, 10k) ;) I´m also running 400m , 5k or 10x100m (12,5s) training without carbs. I was doing a Spiro-Test before and after Keto. Just imagine what happens ? ;) After 1 week with only meat an eggs i had my fastest time/power ever, lowest lactate treshold and most fat burning at 15km/h.
Low Carb Sport Hallo Daniel du auch hier. 😜😜😜
I have been on Keto for about 3 weeks. I am running 10 miles a day at 70% of my marathon pace. I am not sure my body can burn fat as fast as necessary to complete my run. So I take a banana in five portions and a single GU in 4 portions and a low-carb electrolyte along the way. I do this because I am now happy at 7% body fat @160lb and do not want to burn anymore body fat.
How long were you on a ketosis diet before running the marathon? Do you recommend any sugars prior or during the race. I am keto wanting to run my first marathon and worried about bonking.
I think I am now Keto adapted as I am not hungry and eat about twice a day within a 6 hour time span. I do also run about 10Km a day to training for my 50 KM ultra marathon next month. My question is can I do they whole run on beef jerky, avocado, boiled eggs and other keto food? I never run that far and also not a marathon before so I am not sure. Please advice
My half Marathon coming
after 2 weeks. I do inter-mitten fasting to. Did u ate before the marathon ? and before the day what food u can recommend to eat ?
Totally agree, I have been keto for over 6 months and recently completed the Boston Marathon with no bonk or hitting a wall. Mental clarity the entire day and never got hungry. Last year I was using GU's, Gatorade and carbs and struggled in my 20 mile run.
Hi Cindy what did you replace your carbs and drinks for during your run?
I too am curious as to what you consumed before and during your marathon. Electrolytes and water included.
I can approve from my experience. I started ketogenic diet a little over a month a go, also endurance training. Performance was not affected whatsoever. I actually notice that my running performance is better when running while fasting! Looking forward about research on ketosis and endurance training, as I am preparing for my first marathon.
This is so interesting!!!
Please talk more about this! Thank you for the links to read more.
Thanks DR Berg for all the videos....you work very hard...I received some of your products and love them..take care.
Absolutely agree! I went from never working out with at least 1 meal to almost never working out unless i'm in Ketosis. You really do have so much more energy during your workouts.
That's why ZERO pro cyclists (according to the Tour de France teams) did the race on keto.
This is awesome news!!! Dr. Berg, once again, you have made my day!!! :) THANK YOU!
Excellent video ♡ Thankyou
Thanks for the awesome info!!! What are the best food sources that provide fat as fuel?
Thanks for this video
Hi Eric Berg,
Thank you for the great videos.
Got a question related to building/repairing muscles and need a short answer.
Which is the most efficient and fastest way to build/repair muscles (bodybuilding) ? Doing a high protein, high carb, low fat diet OR doing Ketosis ?
Thank you. :)
Awesome I'll look at that study I'm very interested at the performance aspect of long term ketogenic diet! Nice vid
(I'd like to know the effect of taking a gel at some point in the race, would the fat burning benefits of keto adaptation still be maintained)
I can confirm that.
Works pretty well.
Been on keto for 3 months. Lost 40 lbs. Just ran for the first time in a year and a half. Incredible, ran much faster and farther than other times in my life when I started running again after a long pause. Life changing.
Your results are from weight loss not keto.
Hello Dr. Berg, I want to try the "water fasting", but I'm not sure if it is a healthy, safe way to detox my body and become more healthy. Could you please do a review about this topic?
I competed in mountain bike events from short-track, XC, 50 miles, 100 miles, seven-day stage races, and solo 24-hour races. I have eaten (and thrown up) more "science" food like gels, blocks, maltodextrin-based electrolyte drinks, protein powders, etc., than I can remember. In the 24-hour solo races when I was competitive (my best finish was second place), I ate a mix of "real" food: small sandwiches, fruit, nuts, bananas, and electrolytes.
I have been eating healthy keto for over a year, and like Brendan, I stick to my regular diet before training and exercise and focus on hydration, using Dr. Berg's sports electrolyte drink. I train fasted, and last year rode a 30-mile technical mountain bike trail in 3 1/2 hours using only plain water and four 24-ounce bottles with two scoops each of Dr. Berg's sports electrolyte mix. During my ride, I never dealt with any of the GI issues that plagued me in my racing days. I rode strong to the finish and felt great. Having followed all of the carb-loading protocols in the past, with the 200-300 calories per-hour advice given to racers, I can say with certainty that those plans are extremely difficult to follow logistically.
The idea that you need to eat that much hourly now that I follow a keto diet and OMAD seems insane. But, if you read the "expert" advice, they all still beat the drum of replacing muscle glycogen. For me, keto works! Chris Froome won the Tour de France eating keto, Jeremy Powers has documented doing a 100-mile road ride on keto, world record ultra-endurance runner Zach Bitter is on keto, and I am sure there are many more. Athletes are superstitious and generally opposed to experimenting since a race season can be short and mistakes costly. I believe that is the biggest reason keto hasn't been more popular, but that seems to be changing. Elite athletes are also genetically gifted to handle massive training volumes.
No doubt diet plays a role, but many could follow a well-planned keto diet and still perform well. In 100-mile technical mountain bike races, most top racers finish in half the time of decent recreational athletes. Many elite athletes eat very little during the events since they are on course for a relatively short time, and everyone is dehydrated at the finish line. A racer on a course for five hours has different diet and hydration requirements than an elite athlete in 2 hours. Still, I've witnessed mid-to-back-of-the-pack athletes make every nutritional mistake imaginable. Lastly, base training and preparing for endurance events primarily revolve around training your body to train specifically and burning fat rather than muscle glycogen. It always seemed at odds that I should log hundreds of long-slow base miles to become fat-adapted, then rely on a fueling plan to replace lost muscle glycogen hourly. If you are having success fueling with carbohydrates, great. But keto is definitely an alternative that works. Plus, how many looking down their nose at keto are elite athletes? The thought that refueling needs to begin after one hour for people only exercising for two hours total seems untethered from reality.
Hi Eric I love your videos!!! Can you do one explaining the difference between glucose and glycogen?
Glycogen is just stored glucose.
Dr. Berg, thanks soooooo much for your videos. I've lost 20 pounds through ketosis and your guidance. ill be losing more to get to my goal of 190 lbs. you rock man, and i really appreciate your videos
I do all my cycling in a fasted state. I have done 63 century rides this year, all fasting. Fat burning 🔥 is great!
I have my breakfast established now so I can do chores and mow grass with a scythe for 4 hours. 1 avocado, 2 pasture fed eggs, hand full of nuts, home made raw milk yogurt and home made apple/blackberry pulp. The juice I use to make kombucha which I delute with my drinking water. I am 77 years old.
Breakfast? What’s that? Lol jk
I have been doing this almost a year and every 3 months or so will break for holidays and such for no longer than 2-3 days. I weight lift and run and found it has enhanced my abilities and I even think faster.
Okay so do we do strength training or cardio on keto??? I did 1 hour of strength training yesterday, got on the scale this morning and I was up 2lbs!!
is there a video about ways to manage hydration and electrolytes while doing long-distance endurance training in ketosis? That's the main challenge I'm running into.
Dr. Berg, in this video you talk about ketosis being good for your endurance exercice. Is that so even other way around? Is endurance exercice like running good for fat burning?
What do you think about Jason Wittrock's 4000 calorie challenge, doc?
Sahil Bawa in 2013 a guy did 5800 for 21 days then did the same caloric intake but from 50% carbs I won't ruin the surprise if you decide to seek it out. I'll just say keto is fantastic.
I did a half marathon on healthy plant based diet x2 with carbs and gels and electrolytes, also have done 2 half marathons on keto and in ketosis; followed strictly; ran both half’s in ketosis fasted; no fuel (just water). Cannot express the difference: ketosis far and above superior. Same training regiment. Only difference was diet. Was clear and full of energy and happy and lighter and gliding during ketosis halfs. Training for a full now going to do it fat adapted and in ketosis. I go back and forth and use keto as a tool. Every few months I’ll go plant based organic sand high fiber and nutrient dense foods and then switch back. Seems to be tremendous, hoping it helps me be healthy for a long time!
My half Marathon coming after 2 weeks. I do inter-mitten fasting to. Did u ate before the marathon ? and before the day what food u can recommend to eat ?
I'm 21 years old 6'0 165lbs. I keto adapted In 1 week (maybe because I've keto adapated when i was 19 but quit) I have tons of energy. Never get hungry. Never get tired. I go to gym 5 times a week. I only eat 1 egg for breakfast
what only 1 egg !
Came back to this channel to say, always see a doctor before taking any of this too seriously - its a youtube video. I tried keto (and IF) while doing my normal running routines and developed MDD and pretty serious anxiety, which made me need to start antidepressants. If it works for you - great, but make sure your mental health isn't suffering for physical health.
Having a lot of trouble running fat adapted but am not about to give up. Have also been running 4 to 5 miles in a fasted state since April and cannot go without stopping and walking until I catch my breath. I have been doing keto since February and have been running half marathons and marathons since I was 50. I am now 57 and am not losing (only have 10 pounds left) 5'2". Feel great most of the time except when I am running. I am NOT giving up I am determined to get through this. I had one day two weeks ago when I saw the light but not since. Any suggestions would be welcome. Should I eat before a run? Eggs bacon?
Would love to see you do a video on HIIT and its long-term effect. Also, how to deal with hunger post-workout. Thanks.
It won't matter, his videos are generalisations and not true for everybody anyway, the only way to know is to experience it for yourself. As for question two, eat.
Dr Berg can you do a vid on colostrum?
Can you do a video on diets for "burst" types of sports? For example, wrestling/boxing/MMA are a combination of endurance as well as explosive movements and I've heard that ketosis isn't the best for those types of sports.
mach7rs as a person who plays basketball for cardio I can play easily 2-3 hrs with nothing in my system I also do powerlifting and I've been hitting PR after PR while in ketosis. in the beginning maybe for some depending how long it takes you to get fully in ketosis you might see a drop in performance. but after that you should be able to bounce back at full strength.
mach7rs I would like to read this too. My experience in training judo is that I may need some carbs when I fight. But then I have only been running on a keto diet for six weeks.
Olivier Defaux me as soccer depends on Carbs
Very interesting, carbs really mess up my system up big time. I can go longer (far longer) with exercise when i keep to a keto Fat fuel diet without cheating. Another Fab video!
Hello Dr. Berg - I'm an iron triathlete and so used to dropping from Keto and going to carb loading mode 3 weeks before the race . I still find that not efficient and challenging . Next year , I'm venturing an ultra ironman . Can you give pointers on whether Keto is good for long endurance events like ironman and ultra ironman. Appreciate it . Thanks , Venthi
Can I use energy gel during endurance sports events such as triathlon under ketosis?
Can too much cardio start to burn muscle? and if so how much is too much? ive heard and read so many different things
I asked a question about exercise on the show this morning and whilst I enjoyed this video which you referred to I was actually more interested not in the effect of big time athletes but rather exercise and ketosis in general. I get the impression from other things you have said that really exercise is in the 15 percentile range in terms of effect on weight and 85% is in what and how we eat. I still would appreciate some general comment on what a 64 year old should be doing in terms of exercise while in ketosis. Thank you!
What about GYM? Building muscle and strength on ketosis? How do muscle regenerate from these little post-workout damages? Can they grow up on fat? Is it ok with glycogen restoring?
Hi dr berg, when I have a high heart rate during training (cycling) I find my ketones drop under 0.5, is the normal? 😀
As avid biker, I used to bike with banana, dates, figs... eating every 40/45 min some kind of sugars. On my touring skis too. Now, after 14/16 hours fasting I go hilly bike ride 25+miles with electrolytes only(maybe small beer, if trail brings me to beer station) and it is alright feeling. I eat 1 hr after bike ride, very normal dish size.
I was not able to access the research links that you put below. Please provide us with the right links thanks.
thanks for revelatory video, still links need to be revised
would you say exercise before or after you eat?
Would love to know if the keto adapted athletes heart rates were higher for a given output. Or even better can you do a vid on how heto effects hr, resting, exercising and over time. Seems some experience an elevated hr for a given output that never comes down and significantly impacts their long distance endurance performance.
So to run a marathon, if you are in ketosis, you don’t need to refuel? If you do what would be a good option?
my energy in the gym after a month ketosis. I can Body build for an hour then hit either the elliptical or treadmill for 60 minutes and sometimes I want to do even more that's how much energy I have and now I'm starting a spin class tomorrow morning at 6 a.m. it's really working well just wish the fat would come off faster so I must adjust my diet As It Go
5starsteve1 you still keto how are the workouts now and fat loss aswell?? love to know im a week into keto
Hi dr berg . I wanna ask you this.im folowing keto diet for a long time but i just wondering during running we use fat as a fuel but body need %10 carbs for maintain exercise . I am taking 30 gram carbs for every hour of running . Am i wrong ?. what is your advices ?
I’d like the video if any of the four research links worked lol but as an athlete, thank you!
@Dr Berg none of the research links above are active pages. Can you provide updated links to supporting research?
I’ve been doing Keto for about two months. I’ve had some awful runs and felt like I had low blood sugar (fatigued and shaking). What can you recommend for newbie Keto people who love to run? Should we take in something extra before the run?
Are you still on Keto?
Seems like all links got obsolete.. 404ed… Is it possible to have this fixed? I sm really curious how o can prep my marathon on keto. Thsnks!
I can’t get the links on the research. I would really like to learn more. I’m hoping to start training for triathlons I’m 2019
How do I get more information on nutrition for performance keto?
Can you ever run out of fat reserves if you are very lean fat adapted and do a lot of marathons/ultramarafons and if so how would you best replace your fat reserves carbs or can I stay on a ketogenic diet
Am on my 4th day of ketogenic diet and IF(One meal a day around 4pm) in my one meal I eat about 250gms of meat/poultry I cook it in butter and I usually have vegetables (broccoli or cauliflower and spinach together with cheese a tomato and I put 2eggs in that) and I have a small avocado with that
So I don’t know what’s wrong but I literally can’t do any exercise. I am sooo tired all the time i feel so dizzy and nausea.... Is it my body adapting ? And will it get better ??! What should I do ? Please help me
I want to start going to the gym but I used to get cramps before being on keto and now that I’m on it they are so so horrible! Does anybody have any product recommendations because power aid and the supplements from GMC are not helping?
Please please I need to know if soccer athletes can do Keto diet as well
Fyi, none of the reference article links on endurance athletes fueling with ketones work. Perhaps you can repost them.
But how about strength training who relies primarily on ATP-CP system and anaerobic glycolysis? We all know that establishing and maintaining ketosys is dependent on depletion of glycogen in the body. Is ketosys optimal for strength, power and speed performance?
I have been doing keto for 7 months, did two hours on elliptical machine yesterday.
So start exercising after stable ketosis in blood?
Hello. 👋🏾. I went to click on the research links and none of them work. Can you resend them?
Good topic..
I've been evaluating myself on this for quite a while..
My own conclusion contradicts this a little..
I have an 1 hour and a half routine... ( in the Tropics 85-88 degrees) bicycling up hill.. shadow kickboxing.
The run 1000 foot steep inclined hill. Lift weights..
Just drinking water , I get BONKED way earlier than when I bring an electrolyte beverage/ sugar .
I tried it with and without many times.. Always same result thank you for the presentation and analysis
So if I'm lean, should I PIG OUT? To get some fat on my bones in the off season. Then, get into ketosis when IT'S SHOW TIME? How much should I gain? 10-20 pounds of backup fuel!
Very interesting, but none of the links to the study actually work...
hey doctor berg. my name Charles, endurance athlete, Pro Obstacle course racer, personal trainer and nutritionist. I am also 43 so I have to take much care as to what goes in my body now, especially as it pertains to my athletic performance. I have been playing with and implementing the use of Fat as energy this year and I must say, the results are definitely in my favor. helps me keep my competitive edge, which I need because I race against guys half my age. on race day, I'll consume coconut oil, flakes, chia seeds and even potato chips fried in avocado oil . the chips also give me potassium, salt (essential electrolytes) , and even some carbs. however, I find myself still trying to get some carbs in my body during long duration events, that is, 3 or more hours. that's usually when I need to refuel. I find it real difficult to refuel with fat when I compete because I don't stop to rest so I need to eat on the run. what I carry has to also be durable, as I roll around on the floor, crawl, climb walls and rocks, jump in water, etc.. so if you have a suggestion, please share. I watch every video you make, I'm a big fan. I've been making those cauliflower pancakes since the night you posted it; I had all the ingredients so I made them that night. my daughter and I love them. I'll be starting my own blog soon as well. thank you for making my journey to nutrition as a profession, a little easier.
Charles A Vassallo Beef Jerky and crispy pork rind fat. You can get fatty beef jerky. It may help.
You should check Ben Greenfield "Low Carb Athlete" eBook. Will help your with this.
Unfortunately the links are all dead at this point. Any way you could update them, or update this with a new vid?
I am finding exactly the opposite, although I have only been keto adapted for 7 weeks. I bonk consistently when endurance running at about the 40 min mark. About a year ago I was working with the juicing diet and found I could consistently increase speed and milage times post 75 min mark after 60 days of juicing. However, in ketosis, I am shedding weight at a scary pace; 36 lbs in 5 weeks! Going to stick with keto even with bombing as I think time will tell. Thanks Dr. Berg!
I echo that. I ride a bike, not so seriously but I try to ride it faster each time and a ride I did, which I had done in 67 minutes, while 6 weeks into keto, I did it in over 1:30 and could hardly walk afterwards. Besides, how many Tour de France entrants are on keto? Zero!
I've been told that I won't burn fat as a runner on ketosis. That after an hour I'll only just then start to burn fat. I've only done a month of keto & I've cheated with sugar 2x. I'm I only burning calories when I run instead of my fat? I run 4 miles, in an hour, 5 days a week. Please help, becauae alot of these keto suggestions are averaged, or for an average woman or man. I'm 6'7 & down to 264. I was in a 2400 calorie diet when I started at 305. I worked out from August through January on that diet but could get any lower that 279. After 3 weeks of keto and running I dropped to 264, but now I'm wondering was most of that just water weight, and am I going to not burn fat running now? Also, would you please cover, or make a video, larger men & women over 200-300 pounds, instead of your average sample size for keto, runners, and the differences or effects between them and the exercises like running, endurance, 5 mile walks (slow fat burning) & weight training. Please help.
Great job keeping your videos short. I watch your videos first because I know that they're short.
On a strict training program on my bicycle around 15 hours or so a week and burning 2000+ calories just on my daily rides, I feel like if I was all Keto all the time I would whither away and there wouldn't be anything left of me, I do believe. So for me, at least for now, I keep my sugars as low as possible throughout the day. On my rides, after an hour or so in, I will start taking on some gels or food (which do contain some sugar in the form of Maltodextrin and Fructose to maximize the amount of carb absorption per hour) since I still believe for what I am doing I have to have more carbs than a more sendentary type individual. I also have very low body fat and not much left there to burn, too. Not sure how you other endurance athletes out there go Keto on long events. I also have to replenish my glycogen stores quickly after a ride so my body can prepare for the next day. I can cut my sugars but by no means get rid of them completely.
If it is true for Keto, what about Carvinore diet, zero carb? Is it possible to run a Marathon without carbs before or during the race, being really fat adapted?
What about cycling/traveling 40-80miles at a high pace?
I've noticed that Dr. Berg always has some kind of a blue shirt on... now back to the video.
I've been fasting for 20 hours and eating for 4 (maybe two meals). I've done it for 3 days and this morning I went for a run and I felt super weak and had to stop several times. Any advice?
daniela archbold women are different than men! N= 1
You have not been on Keto long enough so your hitting a wall. Keep up the keto longer and lessen your workout a bit until your body transforms over to where/what it relies on for fuel.
Hey Dr. Berg, does keto work if you eat 3 times a day?
It will work, provided you still eat in a calorie deficit (that's if you want to loose weight)
I'm very new to keto. I began last Monday and I've lost 1/2 in. off my waist using the keto diet and fasting although I'm very happy with my results so far, I've noticed my attitude went from mild to almost explosive. I'm a very laid back person and this attitude change is weird to me... is this a side effect?? does anyone else has gone through this????
None of the research links work :(
So, none of the research links work . . . . .
Do we know why the links do not work?
I run 25 miles a week in Ketosis. Aside from keto rash, I have been running very strong on a keto diet. No digestive distress, reduced inflammation and I'm considerably leaner.
What’s the Keto rash?
Nobody ever mentions bicycling. I ride trails 1-2 hrs every other day. I've been in ketosis 2 months and my BMI (too heavy) still hasn't budged.
Can you please make a Video about Ketosis and Pregnancy? And should we raise our Children on Keto? If not... why? Thank you very much for all the Info's!!!
Cali Valley most definitely better than SAD. cycling in good carbs intermittently is probably a good thing for everyone, including children.
children with epilepsy normally are put on a medical ketogenic diet that possess 80% fat to keep it under control. normal children it is OK though most are fine enough to try a normal diet with a little more carbs. in the end clean meats and veggies are usually safe for all.
if children couldn't be on this diet, then humans wouldn't exist. Same with pregnant women. Our ancestors had no choice but to fast and do keto, and humans didn't die out.
Eric,
what about anaerobic workout such as HIIT? As far as I know fatty acid can be only burned as a fuel source during aerobic workouts (up to ~140 heart rate)
Thank you in advance for your short comment
You should be spiking your heart rate with high intensity training. So ya, keto will be ok for that too.
HIIT is about burning excess glycogen, which will reduce Insulin, which will surge Growth hormone and T. HIIT burns very little fat during the workout, but sets you up to burn fat better for the rest of the day. Eat no carbs or protein for 2 to 3 hrs after HIIT only pure fat, or better yet nothing.. and do it fasted if you're doing IF..
Ok, but what about HIIT or strength training?
So what exactly is ketosis
I only do yoga is that still good??
None of the research sites mentioned in description are working
I ran my marathon month ago on the glucose. Right after i decided to start Keto. But my weight increased on 3,5kg, I have no period, I can’t run anymore because of high heart rate during my workout, I have a cellulite now(((
I don’t eat too much, don’t eat too little....I trying to do some resistance workout...but my kilos just going up....( why????
I am a distance runner and can confirm. I'm probably more "low carb" than keto because I do occasionally eat some bread, potatoes, or noodles but the majority of my caloric intake is fat and protein and if I eat a bunch of sugary crap I feel less energetic. It's worth going through the process and you'll get there even if you're eating less than 100gr of carbs a day. This gives you a massive advantage as an endurance athlete because you never run out of fuel.
Interesting, is that the same symptom what runners call the " second wind"?
please make your products available in India
Can you please do a video on ways to increase ATP?
take creatine
All links to research are broken.