FAT OF THE LAND

If you’re new to the Keto-Fu Diet, you'll find the first day difficult. It's a radical paradigm shift from what most people are taught to believe. If you find it psychologically unsettling to eat cheese and bacon when you're trying diligently to lose the gut - that’s normal. You will need to eat upwards of 70-80% fat with zero carbs on the first few days to instigate ketosis, but it's not as insane as it sounds. You'll see how easy it is to achieve those ratios a little further down in the ketomath section. Keep in mind, it's not "excess" fat that you're consuming, it's all within a relatively normal daily caloric total. If on a usual "non-dieting" day you would consume 2250 calories, on your first day on The Keto-Fu Diet you would reduce your total daily calories 15% to roughly 1900 calories. Of that 1900 calories, 80% should ideally be fat, be it polyunsaturated, EFA's, a smattering of saturated fats - what have you. The rest, 380 calories, would be protein and only trace carbs that your body wouldn't even compute.

Here are some reasons why you need to ingest so much fat:

ƒ To prevent a possible downward spiral of the metabolism. Cutting caloric consumption too dramatically will be counterproductive.

ƒ Carbohydrates are insulin inducing and will sabotage your efforts to get into ketosis... and even protein has anti-ketogenic effects. More than half of the dietary protein you eat will convert to glucose which will encourage an insulin response, so even protein intake must be kept to modest portions during initial phase of The Keto-Fu Diet. Simply put: moderate to high insulin levels = bad.

ƒ By ingesting so much fat, you're practically teaching (not shocking) the body to resort to fat as it's primary fuel source. Provided your activity level is high enough (and this diet is definitely not for sedentary folk) and the macro nutrient ratios are dialed in properly, your body will have no option but to convert to Free Fatty Acids. There will be nothing else.

Dieters should first know what their daily "maintenance"

caloric consumption is (a good way to do this is record everything you eat for 3-5 days, then take an average), then adjust 10-15% lower and divide by the number of meals you'll eat (make it a minimum of six). This will be your daily caloric intake during the Keto-Fu Diet.

One thing I've noticed is how fat phobic people are. Most do not allow enough fat in their diets, which leads to dry skin, nails and hair, hormonal imbalances and even neurological distress. People should only stay away from trans fats, which do the body no favors. All other fats, including saturated fat, have its benefits. I've heard

unbelievers wonder aloud if the body would go into distress eating more fat than usual, but this is not the case if it's good fats (you'll be briefed extensively on good and bad

fats in the upcoming chapter “Stacking Up the Evidence”). If anything, people, me included, feel more relaxed and even Zen-like while in ketosis.

After ketosis is established, you can even the protein/fat ratio out a bit more: fat = 55% protein = 30% and

carbohydrates = 15% provided the carbs are eaten before resistance training and not cardio. Why not before cardio?

Here's why: carbohydrates convert to glucose in the body, thereby raising your insulin level. When insulin levels are elevated, fat burning cannot occur.

This allows me a smooth transition to another critical aspect of establishing ketosis: exercise. Cardio will serve you best in the morning on an empty stomach or any other time you’re trying to expel your body of glucose and muscles of muscle glycogen. Cardio brings on ketosis quickest, so break out the New Balance and run for at least a half hour.

Full body resistance training is alright during this time, as long as you go use a high-rep scheme (15-20+) with no rest between sets to add an aerobic component. Keep the weight to no more than 50% of your one rep max and never going to failure. When muscles are glycogen -depleted, the micro-tears in the muscle fiber take longer to recover, and you’re not trying to build muscle here. You can

supplements with a high glycemic post-workout drink afterwards, but if you're striving to get into ketosis ASAP, leave it at that. In order to transition quickly back into

ketosis, make your post-workout meal (give or take an hour after your post-workout shake) primarily dark green veggies with protein (for example, meat and fresh spinach with olive oil). The post-workout bevy you had earlier will suffice for carb replenishment and muscle growth.

Title: Exercise: It's Non-Negotiable Tags: Atkins Diet Weightloss Low Carb Exercise Obesity Fat

From: bowulf

[ If you're not either trying to obtain or maintain ketosis, keep fat calories to no more than 30% of your diet. Studies have demonstrated 97% of all fat calories assimilated by the body is converted to body fat, which can contribute to heart, colon and breast cancer. The long and short is this:

don’t ride the fence. The Keto-Fu Diet requires commitment, execution and the avoidance of

carbohydrates. Fats will become the body's fuel now and during the duration of the diet. Wafflers belong at the International House of Pancakes! ]