Posted in Low Carb Diet

Do Low Carb Diets Really Work?

Low carb diets seem to be more than a "fad" these days, taking over a lot of weight loss discussions. From simply eating fewer carbs to intentionally kicking in the state of ketosis (aka Ketogenic Diet), can this restrictive diet actually be beneficial for weight loss? Let's find out!

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Sources: https://www.ncbi.nlm.nih.gov/pubmed/23632752 https://www.ncbi.nlm.nih.gov/pubmed/16002798 http://www.sciencedirect.com/science/article/pii/B9780857095435500074 http://ajcn.nutrition.org/content/61/4/960S.abstract http://sci-hub.cc/10.1111/j.1464-5491.2007.02290.x http://ajcn.nutrition.org/content/82/1/41.long http://www.colorado.edu/intphys/Class/IPHY3700_Greene/pdfs/discussionEssay/thermogenesisSatiety/HaltonProtein2004.pdf http://www.mdpi.com/2072-6643/9/5/517/htm

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Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!

Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.

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Posted in Keto Diet

What is the Ketogenic Diet and How to Measure if You’re in Ketosis

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Ketone Breath Meter: https://levlnow.com/

What is the Ketogenic Diet and How to Measure if You're in Ketosis

Keto Urine Strips

Urine sticks are the cheapest and easiest way to measure for ketosis

With a keto stick, you hold the stick in your urine stream for a few seconds, and within a few seconds there should be a color change in the strip (if you are in ketosis)

When ketone body levels increase, they are just excreted through your urine instead of having to be stored back as fat

However, this is not always a reliable test. Once your body is in a “keto-adapted” state and you get deeper into ketosis, your body adapts and becomes more optimized in ketone production

Disadvantage: not that accurate

Advantage: cheap

Feeling of Ketosis

Keto Flu/Focus and Mood

Tiredness and feeling sick when first starting a keto diet; This is termed the "low carb flu" or "keto flu." - usually due to the loss of electrolytes

When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. It can take a few days or weeks for this to start working properly.

Ketones are an extremely potent fuel source for the brain and can cross the blood-brain barrier - have been used to treat brain diseases and conditions such as concussion and memory loss

Long-term ketogenic dieters often report increased clarity and improved brain function

Keto Breath

Your body makes small amounts of acetone as it’s made during the breakdown of fat

The liver breaks down acetone to chemicals that are not harmful - The amount that is not broken down leaves your body mostly in the air that you breathe out and a small amount leaves the body through urine

The smell can vary, but it usually has a fruity (like the smell of rotten apples) smell – usually likened to the smell of nail varnish remover (acetone is a chemical in nail polish remover)

However, keto breath does not affect everyone in ketosis and tends to disappear once keto-adapted

LEVL Breath Meter

Keto breath meters are extremely accurate and a simple way to check for ketosis, without a urine or blood test - you simply breath into the meter and it lets you know whether or not you are in a ketogenic state

There’s a correlation between the amount of acetone detected in the breath and body fat burned, giving you a reliable indicator of fat loss.

LEVL is a FDA Class I medical device that is designed to detect trace amounts of acetone in your breath when your body is burning fat (even if you don’t have “keto breath”)

You breathe into the device and your breath is analyzed by a nanosensor within the device that gives you an immediate reading of your body’s acetone concentration

When your body shifts to utilizing fat for energy your breath acetone concentration increases - This increase usually occurs over the course of 3-7 days, until you reach an elevated level of breath acetone

The LEVL device is measured in PPM, an abbreviation that means of Parts Per Million, of acetone in exhaled breath.

A breath measurement of 2 PPM or greater indicates an elevated state of fat metabolism that should correspond to a loss of at least ½ lb. of body fat per week

The device is not only used to help you achieve nutritional ketosis, but it can also monitor how diet and exercise are impacting acetone in your body so you can be sure you’re burning the maximum amount of fat.

If you consume too many carbs your body will switch back to running on glucose, which will result in an acetone concentration reduction over the course of 1-2 days - or can be used if you are unsure about your current state of ketosis

1) Measuring Ketosis: What are Keto Sticks and Keto Strips? | Ruled Me. (n.d.). Retrieved from https://www.ruled.me/measuring-ketosis-keto-sticks-keto-strips/

2) 10 Signs and Symptoms That You're in Ketosis. (n.d.). Retrieved from http://www.healthline.com/nutrition/10-signs-and-symptoms-of-ketosis#section7

3) Acetone | CH3-CO-CH3 - PubChem. (n.d.). Retrieved from https://pubchem.ncbi.nlm.nih.gov/compound/acetone#section=Top

4) ATSDR - Public Health Statement: Acetone. (n.d.). Retrieved from https://www.atsdr.cdc.gov/phs/phs.asp?id=3&tid=1

5) Science - LEVL. (n.d.). Retrieved from https://levlnow.com/science/ 6) Using LEVL - LEVL. (n.d.). Retrieved from https://levlnow.com/usinglevl/

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Posted in Keto Diet

The Ketogenic Diet Explained in Under 5 Minutes. Low Carb = Best Weight Loss Diet?

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The Ketogenic, aka "Keto" Diet is a widely popular diet that stuck through longer than many of the fad diets that comes and goes. So what's so special about this diet?

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Posted in Keto Diet

KETOGENIC Diet Explained (Must See for BEGINNERS!)🥓 KETO Diet Meal Plan for FAT LOSS benefits risks

Wondering what is the ketogenic diet? In the Ketogenic Diet explained you will find everything about how to start your own keto diet meal plan for fat loss. You'll learn keto benefits, risks, and the myths. This is an excellent ketogenic shredding diet for beginners.

🔥 FREE 6 Week Challenge: https://gravitytransformation.com

Fat Loss Calculator: http://gravitytransformation.com/macro-calculator/

You've been hearing quite a lot about the ketogenic diet. It's become one of the most popular diets around and a lot of people are now starting to switch over to keto. So in today's video I'm gonna give you guys a full unbiased explanation of the ketogenic diet. I want you to understand how it works, how to create your own keto diet meal plan from scratch, and both its positives and its negatives which believe it or not an unbiased explanation of keto is rare to come by due the fact that throughout all of history there have always been those people that would turn a diet almost into a religion or a cult. Thus happened before with Atkins, the South beach diet, And this is happening right now with the ketogenic diet. This ultimately leads to a lot of misconceptions about the diet so there are a lot of things that people are doing plain wrong and you may be making the same mistakes. Let's start with purpose what's the purpose of the ketogenic diet. The goal is to Force the body into a process known as ketosis where fats are predominately burned and used for energy rather than carbohydrates. Macros for the keto diet can vary from plan to plan but you can expect to have anywhere from 60 to 75 percent of calories from fat sometimes even more. Then 15 to 30 percent of calories coming from protein, ans 5 to 10 percent of calories coming from carbs. The most common recommended ketogenic macro split is 20 percent protein 75 percent fat and only 5 percent carbohydrates. This is referred to as the standard ketogenic diet. There is also the cyclical ketogenic diet where you would cycle five days of keto with two days of high carbs. Then you also have the targeted ketogenic diet where you're allowed to have carbs before or after your workouts. And last but not least we have the high-protein ketogenic diet where fat drops down to 60 percent and protein jumps all the way up to 35 percent. Regardless of which ketogenic approach you take the purpose Remains the Same. By drastically reducing carbs and replacing them with healthy fats your body goes into a metabolic state known as ketosis. Now it kills me when certain "Experts" claim that the ketogenic diet isnt a low-carb diet. KILLS ME! If 5 to 10 percent of your total daily calories are coming from carbs and that's not a low-carb diet I don't know what is. Keto is a form of low-carb dieting just like Atkins is a form of low-carb dieting. For the people that treat keto like a religion I can't wait to read your comments. Either way when you're in ketosis your body becomes very very good at burning fat for energy. Fats will be turned into ketones in your liver and those ketones will supply energy to your body and your brain. To put it simply your body becomes better at using fat for energy... not only the fat that you eat but also the fat thats stored on your body. One of the ways that it does this is by keeping insulin levels low. Insulin is a fat storage hormone that is released to help shuttle energy from the food you eat into your cells. The ketogenic diet is known to be one of the best ways besides fasting to drop your insulin levels lower. And low insulin levels are associated with fat loss. However there is a misconception out there that your insulin levels will only go up from carbohydrates. Protein will also spike your insulin levels and if you eat enough fats in one sitting especially the wrong ones like trans fats that can spike your insulin levels as well. A lot of people that do the ketogenic diet just go absolutely overboard with the unhealthy foods that they pack into their plan. Sure macro wise a bunch of cheese mayo and bacon will fit into a 75 percent fat allowance. However for your health these foods are not always the best option. Again occasionally having Foods like this as a treat on the keto diet is perfectly fine however from day to day your 75 percent fat allowance is meant to be used on healthy sources of fats such as avocados coconut oil whole eggs olive oil grass fed butter, nuts and seeds and the fat found in unprocessed meat such as beef Buffalo salmon chicken thighs ground turkey or pork just to name a few. Sources of fat with oleic acid have been shown to be really effective at dropping insulin levels as well. You'll find oleic acid in olive oil and avocados as well as in many other sources. Due to the fact that this diet is so high in fat and moderately high in protein it's very easy to feel full on this plan.

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Posted in Keto Diet

KETOGENIC DIET Meal Plan 🥑 FULL DAY OF EATING for Beginners ➟ Keto Cutting & Shredding Recipes Prep

Customize your Own Ketogenic Diet Meal Plan. Setup your own KETO SHREDDING DIET to stay in ketosis and cut fat fast. Full day of eating with great step by step recipes for beginners explained:

🔥 FREE 6 Week Challenge: https://gravitytransformation.com

Fat Loss Calculator: http://gravitytransformation.com/macro-calculator/

What is the ketogenic diet? Today I'm going to give you a complete meal by meal guide for burning fat on the ketogenic diet including exactly what to eat and how much of it to eat for your particular body...Don't worry you're not going to have to eat 6 small meals a day, only breakfast lunch and dinner because i'm sure you're busy. Ill show you step by step what to eat for you to be able to start shedding pounds of fat today with no additional information necessary. So...lets get in the kitchen, and see the ingredients and calories below

My diet was based on me weighing about 210lbs. Which gave me 2,230 calories to work with. For a Keto cutting diet this comes out to 173G of fat 139G of protein and 28G of carbs.

===Calculate your individual macros at: https://gravitytransformation.com/macro-calculator/

Breakfast: 4 Whole Eggs - 16g of fat | 24g of protein 1 Large Avocado - 21g of fat | 3g of protein | 12g of carbs 4 Slices of Bacon - 13g of fat | 12g of protein 1 First of Spinach

**Total Macros for Breakfast: 50g of Fat | 39g of Protein | 12g of Carbs

Lunch: 6oz of Ground Beef 80/20 - 34g of fat | 30g of protein 2 Slices of Cheddar Cheese - 18g of fat | 14g of protein 1 Tbsp Olive Oil - 14g of fat 3 Tbsp Parmesan Cheese - 4g of fat | 6g of protein 1 Slice of Tomato and Red Onion 1 Fist of Asparagus 2 Portabella Mushroom Caps

**Total Macros for Lunch: 66g of Fat | 48g of Protein

Dinner: 6 Chicken Wings - 36g of fat | 48g of protein 1/2 Head of Cauliflower - 1g of fat | 5g of protein | 15g of carbs 1.5 Tbsp of Grassfed Butter - 18g of fat

**Total Macros for Dinner: 55g of Fat | 53g of Protein | 15g of Carbs

If you follow the same steps I did you'll be able to make your own Keto diet plan from scratch. If you enjoyed this video and you feel like it helped you out please hit that Thumbs Up Button And subscribe to this channel it helps motivate me to make videos like this and that ultimately helps more people. Also if you want a done for you diet plan in which you don't have to track calories head on over to our website gravitytransformation.com and try the fat loss kickstarter. we'll give you a meal plan that's customized based on your weight and your goals and this format has been the same structure used on my clients in my two gyms here in New Jersey and they're losing 20lbs or 5% body fat in just 6 weeks. If you want to check that out again visit gravitytransformation.com. see you guys soon.

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