There are several ways to get the best results when it comes to skin and body care. While most people in Australia will choose to use moisturizers, sunscreen or concealers to protect their skin against UV radiation, ageing and removing acne, technology is also making an impact with inventions that could provide the efficiency missing from ordinary skincare products.
Joovv Go red light therapy is one solution born out of this technology. Red light therapy is the use of low-level red wavelengths to treat various skin issues. This low light therapy is referred to as photobiomodulation.
This practice has been in use since the 1900s, and the physician Endre Mester discovered it. Mester discovered some impressive qualities about the low-level red light.
When this low-level red light was applied on bald mice, it was found that these bald mice grew hair much faster than hairless mice that were not exposed to this red light .
The red light that was used on mice made its way into outer space and was used to grow plants in space. Scientist realized that the light being emitted from the red low emitting diodes (LED) initiated photosynthesis and helped the cells within plants grow.
If this red light could be so useful to start a life in space, then it could be used for far greater purposes. This research led to the thought process of using it on human cells, and research began using red light therapy to treat skin ulcers that have become resistant to every other medical treatment.
WHAT IS RED LIGHT THERAPY?
Natural sunlight is made up of the entire visible light spectrum (400 – 700nm) as well as ultraviolet (UV; 300-400nm) and infrared (700-1000nm) light. The human body has specific responses to light in the 600 – 800nm.
These wavelengths of light energy can pass through human tissue much easier than other wavelengths. The rays in this wavelength are known as the red light and near-infrared light, which is capable of delivering beneficial Wavelengths of lights to the skin cell.
Specifically, red and infra-red light in the mid 600nm and mid 800 nm range provides optimal biological responses that produce energy that can be absorbed by the body to stimulate Adenosine Triphosphate (ATP) .
ATP produced through cellular respiration is a crucial molecule required by all living things to make usable energy for the body. This ATP is often called the energy currency of life because it is the main transportation at the cellular level in the human body.
In other words, cells that receive this anti-aging energy, rejuvenating boost from the red and near infra-red light can perform their natural functions at a heightened level.
THE BENEFITS OF THE RED AND NEAR INFRA-RED-LIGHT THERAPY
Red and near infra-red-light therapy has impressive potential in the healing process of our skin and bodies on a molecular level and beyond . This therapy is useful in treating injuries such as burns, infected injuries, and amputation wounds to ensure a higher success rate for healing.
The red light stimulates the functioning of fibroblast, which is responsible for the production of collagen . When fibroblast are exposed to red light or near infra-red, they create more collagen. Collagen makes up more than half of the protein found in the human skin, the presence of enough collagen in the body prevent wrinkles, stretch lines, and other skin blemishes, making them less noticeable .
THE BENEFITS OF JOOVV GO RED LIGHT THERAPY
Many individuals have opted to use the Joovv go light therapy device because the device has the right combination of red-light wavelengths that can guarantee deeper penetration of the higher wavelength and the cellular charging of the lower visible spectrum.
It is also long enough to cover a large surface area of the body. Joovv red light therapy has several health benefits, which include but not limited to:
Collagen and Anti-Aging: Joovv red light therapy feels so rejuvenating because it stimulates the production of collagen, which gives skin its elasticity, makes the hair stronger and helps the connective tissues strengthen its ability to hold everything together. Several trials and studies have shown that Joovv red light therapy improves skin tone and complexion, diminishes signs of aging, and speeds the healing wounds .
Fading scars and stretch marks: As beautiful as motherhood is, pregnancy stretch mark is one residual effect of childbirth. With conventional treatments, it takes longer to fade off, but with the Joovv go red light, it is surprising that the marks can fade faster.
Increased libido: several pieces of research has affirmed that red light therapy increases testosterone level and increase blood flow, leading to an increase in libido within a matter of minutes .
Reduced inflammation and joint pain: one of the primary responses to Joovv red light therapy is a pronounced reduction in inflammation and oxidative stress, with significantly lowered joint pain. 
Increased melatonin and sleep: a lot of people are exposed to a lot of unhealthy artificial light that disrupts their circadian rhythm and makes it harder to sleep. Joovv go red light does the opposite and helps increase the melatonin level in the body, making it easier to fall asleep .
Enhanced cell signalling: Joovv go red light has a specific wavelength of light that creates a better oxidative environment in the human body cells. This result in the activation of numerous intracellular signalling pathways, increased protein synthesis, enzyme activation that keeps the body functioning at an optimal level.
While the device has been shown to elicit many beneficial effects on the human body, the above information is intended to inform any questions you might have about red light and near-infrared light therapy but does not replace any medical advice. If you have any questions about whether this type of treatment is suitable for you, it is always best to speak to your doctor.
Simplicity is the key to sustaining the keto diet. It is what to implement when time is precious, but it is also the most dismissed idea while attempting to dig into every possible avenue to try and decipher which product or technique is going to get them into ketosis faster. This post will show you how to keep the keto diet simple.
Ketogenic Diet Lifestyle
When you look at the ketogenic diet as a lifestyle as opposed to a crash diet that will get you fit in 30 days, the stress and anxiety begin to fall away. I want you to wipe the slate clean, focus on your goals and understand that lasting change is not going to occur overnight.
Just remember, we didn’t become this way overnight. However, we can spend one night understanding the basics of getting started and begin moving in the right direction. This post is going to teach you how to eliminate the worries, declutter the head space and find the yellow brick road to meaningful success that will last a lifetime.
How to Keep the Keto Diet Simple
There are a few pillars that encompass the ketogenic diet. The first section that we’re going to address here is simplicity. So, what does simplicity actually mean?
“Freedom from complexity, intricacy, or division into parts”
So, if we attempt to apply simplicity to the ketogenic diet, what are the main factors that make up the problem, so that we can find a solution?
Quantity of Carbohydrates
Energy Sourced from Fats
Both of these points relate to each other because once you begin to eliminate carbohydrates from your diet, your body will instinctively pull energy from fat as it will be the main macro nutrient you will be feeding it.
“If you cannot explain the problem, you won’t find the solution”
Removing complexity requires a finite view of the solution. If you need to burn fat on your body, then the only scenario that will have any impact on this equation is the number of carbohydrates you are consuming.
So to simplify the ketogenic diet, remove any complexity or intricacies and eliminate any divisions that might be helpful, but ultimately add confusion. We then arrive at the following statement:
Quantity of Carbohydrates
Now that I have broken the ketogenic diet down into a simple explanation, anyone can start the diet with ease. The amount of carbohydrates you consume directly impacts your ability to be in a ketogenic state. Everything else is secondary.
Simply put, by limiting the consumption of carbohydrates in the body, your body will produce less insulin, as you won’t be experiencing as many blood sugar spikes. Insulin is the master switch for fat burning, so when the body produces less insulin, it will be able to burn more fat as opposed to storing it.
Watch The Video
How To Start A Ketogenic Diet For Beginners - YouTube
So its officially winter here in Australia, and the weather is making us crave hearty meals, delicious roasts and easy weeknight dinners that inspire comfort.
Each month, I’ll be putting together a meal plan which highlights the season here in Australia. If it’s not winter for you currently, you can always pin this post for later, and come back to it when you’re ready.
Mondays are a night where you can lash out, using all the fresh ingredients from your weekend shopping endeavours.
Broccoli Cheese Soup with Proccuito
Brocolli cheese soup is a new favorite in the FatForWeightLoss Kitchen, and it's surprisingly delicious. I never knew that Brocolli would actually taste so great in a soup until I jigged a few things around. This recipe is a delicious combination of your regular broccoli soup mixed with some crispy prosciutto that will light up your taste buds like never before.
Friday night is pizza night, so dig into this delicious keto pizza and kick back with a movie on the couch.
Fathead Prosciutto Pizza Without Almond Flour
Many people love the taste of fathead pizza, and honestly, who wouldn't? But there comes a time for some people where you have to ask... is Almond Flour causing my weight loss to stall? Or am I having a mild allergic reaction to Almond Flour that's causing inflammation in my body? Read on to find out!
Keto farms have been hard at work to create the perfect keto snack mix. They have Tomato Pepperjack, Raspberry and Strawberry Gouda mixes that will honestly blow you away!
Keto Farms Snack Mix
Keto Snack Mix is a ready-to-enjoy mix of low-sugar fruits, savory cheeses, sprouted almonds and sprouted walnuts. Enjoy sweet Strawberry Gouda, tangy Raspberry Gouda, AND spicy Tomato Pepperjack with this special variety pack.
Instead of thinking about all the foods that you can’t eat, it’s important to think about all the foods that you CAN eat.
Simply shifting your mindset to enable positive thinking will be a huge part of your success and will eventually become effortless to think about while you’re at the shops.
Keto Macronutrients Simplified
A general rule of thumb that is helpful when thinking about portion size and what to put on your plate can be shown visually in the diagram below
50% veggies – 25% fat – 25% protein
Envisioning the ketogenic diet in this way is important. I do still suggest that green veggies are a vital nutrient when first starting the ketogenic diet.
This diagram is used to measure out your food before preparing it. Getting a vision of this ratio while the food is still uncooked is the best way.
Vegetables like spinach can cook down to very little, so trying to fill 50% of your plate with cooked spinach isn’t the purpose of this diagram.
Simple ways to make any meal ketogenic
Ideas for green vegetables that will encompass 50% of your plate:
Bell Peppers (Capsicums)
Enjoy in moderation (High in carbs)
Protein and fats usually come hand in hand with whole foods, so don’t get too technical with how these are divided, as it will only complicate your life.
Just remember, keeping things simple is the best way to sustain the ketogenic diet long-term to see results. Below are just some suggestions for proteins and fats that could make up your 25% plate portions.
Ideas that will make up 25% of your plate for protein:
Sausage / Salami / Chorizo
Salmon / Fish
Nuts and Seeds
Ideas that will make up 25% of your plate for fats:
Nuts and Seeds (almonds, walnuts, brazil nuts, macadamia nuts, sesame seeds, etc)
Oils (Coconut oil, olive oil)
Omega 3 fats (fish, seeds, algae)
Hopefully, this has given you a good idea of what types of foods you could eat on the ketogenic diet. There are plenty more examples, but in the interest of keeping things simple, I have decided only to include the ones that I feel are the most necessary in the beginning.
Hi gang, welcome back to another video. Today, I’m covering one of the most common questions I get asked.
What am I doing wrong if I’m not losing weight on keto?
Why am I NOT LOSING WEIGHT on KETO? - YouTube
This question can be answered in several different ways, but today I’m only covering one aspect of the question, and that is body composition.
Before we start, I want to cover some background into the ketogenic diet, because this information can often be the first hurdle when it comes to the expectations around weight loss.
During the first week on keto, you may have noticed that you lost some weight. Many people say this is what’s called water weight. And indeed, it is, but let me explain.
Carbohydrates are stored in the body as glycogen. Glycogen is energy that stored in your body along with 3 times its weight in water.
Most well-fed people carry anywhere up to 2,000 calories of glycogen on their body.
We know that 1g of carbohydrate equals 4 calories, which means 2,000 calories divided by 4 should give us 500, which equals 500g of stored carbohydrates on your body. This is housed in your muscles.
There is also up to an additional 400 calories of glycogen stored in your liver, which equals 100g of additionally stored carbohydrate as energy there as well.
The reason why this is important is this: 600g of glycogen will store up to 2.5kgs or 5.5 pounds of water.
When you follow a ketogenic diet, your glycogen levels become depleted since there are very limited carbohydrates being consumed.
All in all, some people may lose up to 3kgs of weight in the first week or more, depending on your exercise levels, and your glycogen storage capacity.
So when week 2 rolls around, it might be easy to assume you’ll lose another 2.5kgs or 5.5lbs of weight. But since you are all out of glycogen, this doesn’t happen.
The first reaction is disappointment, negative self-talk, and ultimately huge disappointments when no weight is lost, or even if weight is gained slightly in the second week.
I’m here to tell you this is totally normal, and what to do when you have reached this point.
So far, you might have been weighing yourself every morning at the same time. If you are, these tips might help.
Your body weight will fluctuate due to the following:
Exercise Intensity and
Different foods consumed
So with all these factors playing such large parts in what the scale says, its time to disempower the scales, and look for better alternatives.
Body measurements are often overlooked or done incorrectly but are one of the best ways to track progress with, or without a scale.
Here is how I measure myself, and some suggestions on how you can measure yourself as well.
Starting with the chest, or the bust for females, you need to measure around the widest part and note these down either on a piece of paper, excel spreadsheet or an app such as MyFitnessPal or Cronometer.
Next, measure your waist. This measurement is best done horizontally from the belly button, as it’s the perfect marking point to consistently measure from every time.
Next, measure your hips. This is done from the widest section. Standing in front of a mirror can often be the best way to do this for yourself or get someone else to do this for you.
For best results, you can measure your thighs and arms as well.
This can be done by placing your leg forward, and measuring from the kneecap up to a numbered point, let’s say 11inches, and going around making sure its snug.
Again, from the arm, measure from a numbered point of 5 inches depending on your height (I’m 6 foot 5 inches tall, so you’re measurements might be different).
I recommend only measuring once per week. I usually do this on a Monday for two reasons:
Firstly, so I don’t blow it over the weekend
And secondly, it’s just a consistent time of the week where I remember to do it.
If your partner is measuring for you, make sure they measure it each time, as different people will pull slightly differently, which will give you different results.
I often notice that the measurements around my waist will change more than any other section, but these will be different for you.
Being disappointed at the scale is wasted energy. Use it as one marker that you track, but not the only measurement that you use.
Another fantastic measurement to track is what I call progress pictures.
Standing in front of the mirror with your shirt pulled up, (or naked, depending on how brave you are) is the best way to do this. Again, only do this once per week maximum. You will start to see changes after 3-4 weeks, so be patient.
Another common issue with measuring weight on a scale is the occasional off plan meal.
Keep in mind what we spoke about at the start of this video. If you ate a meal that contained 100g of carbohydrates, you’ll store 300g of water along with that. Don’t freak out at the scale, just keep in mind that it will eventually go away with the reduction of carbohydrates when you return to your ketogenic diet.
So, there you have it. A ketogenic diet is a useful tool, but it’s not magic. Slowly build a healthy lifestyle one piece at a time, and before you know it, you’ll arrive at your goal weight.
Electrolytes are electrically charged minerals that allow the traveling of nerves, contracting of muscles, and proper hydration of the body. When embarking on the ketogenic diet, the body no longer stores as much glycogen (energy from carbohydrates), which reduces the amount of water the body can hold.
The downside of reducing your glycogen levels is that you might lose many important minerals when water weight is reduced. This means that you have to pay close attention to your electrolytes on a ketogenic diet.
Electrolyte Building Blocks
The electrolytes include 4 important nutrients; Sodium, Magnesium, Potassium, and Calcium. I will cover what each of these nutrients is below, as well as what foods you should be eating to maintain a healthy balance of each.
Sodium (Sodium Chloride) is the most important nutrient for the ketogenic diet, as when your body’s carbohydrate stores are low, you can have a difficult time maintaining a healthy water balance. Salt maintains your body’s water balance, aids in shuttling nutrients in and out of your cells, and prevents dehydration. At the same time, it helps nerves function and muscles contract throughout the body.
You can get plenty of sodium by eating sauerkraut, olives, shrimps, miso, ham, celery, watercress and simply by salting your food. Deficiency signs might come in the form of dizziness, heat exhaustion, low blood pressure, rapid pulse, mental apathy, loss of appetite and headaches.
Consuming too much potassium can reduce your sodium levels, however, having sufficient vitamin D in your body will help counteract this. Vitamin D is a promoter of sodium.
Hyponatremia (Dilution of sodium) can happen when you have consumed too much water, which in turn depletes or dilutes your sodium levels and can be very dangerous.
Magnesium is the second most important part of the electrolyte chain in my opinion and is one of the most important nutrients to monitor in our modern lifestyle. It is important for strong bones and teeth, healthy and relaxed muscles (can help with PMS pains) and promotes healthy bowel movements. It is essential for energy productions and helps maximize the potential of your mitochondria (the powerhouse inside every one of your cells).
You can get magnesium from whole foods by consuming plenty of pumpkin seeds, sesame seeds, sunflower seeds, almonds, brewer’s yeast, brazil nuts, pecan nuts, garlic, spinach or any other green leafy vegetables.
If you do supplement with magnesium, amino acid chelate and citrate are more bioavailable and easier for the body to absorb than magnesium carbonate or sulphate. Having sufficient zinc, vitamin D, vitamin B1 and B6 are all important to help retain magnesium levels.
Not many people know this, but high doses of calcium, which is mostly in dairy, can hurt your magnesium levels.
How do you know if you are deficient in magnesium? Muscle cramps, spasms or twitches can be tell-tale signs of magnesium deficiency, as well as high blood pressure, insomnia and strong irritation to loud noises. Always make sure you check with your doctor before supplementing with any nutrients that may affect prescription medication or impact your current health situation.
Potassium is a vital part of the electrolyte stack and people often overlook it when following a ketogenic diet. It enables nutrients to move in and out of cells, promotes healthy nerves and muscles, relaxes muscles, helps the secretion of insulin involved in blood sugar level control, all while maintaining healthy heart functions and stimulation of gut movements. As you can see, it’s a pretty important nutrient to have.
You can get plenty of potassium by consuming watercress, cabbage, celery, parsley, radishes, cauliflower, mushrooms, avocado, coconut, and courgettes. You can also get potassium from seaweed and brewer’s yeast.
Drinking too much coffee can deplete potassium and magnesium, so ensure you limit your caffeine consumption to retain adequate levels of electrolytes for your own particular needs. Coffee also stimulates your adrenals, which increases your cortisol levels and produces insulin in your body. You do not want elevated insulin levels when following a ketogenic diet, as insulin is your master switch to burning fat on your body. When insulin is in your body, you are controlling your blood sugar levels, but you are also storing fat.
You shouldn’t supplement with potassium unless you have your doctor’s permission, as too much (around 18,000 mg) can cause cardiac arrest. Instead, you might want to supplement with magnesium to help hold potassium in your body’s cells. Consuming excess sodium from salt, alcohol, and stress can lower your potassium levels. However, when following a ketogenic diet, this is less likely to occur.
Calcium isn’t a problem for people on the ketogenic diet to worry about, as most consume plenty of dairy products which naturally contain a fair amount of calcium. You would be more likely to have to focus on your magnesium levels instead. However, it is still important to understand the benefits and whole food sources when it comes to electrolytes on the ketogenic diet, especially if you decided to try a dairy-free ketogenic diet.
Calcium, as you know, supports strong, healthy bones, teeth, and your heart, while improving your skin and relieving aching muscles. It is also important for hormone secretion within the body.
The current RDA for calcium is 800 mg, which can easily be reached by consuming most types of cheeses, almonds, brewer’s yeast, parsley, artichokes, pumpkin seeds, and cabbage. If you must supplement with calcium, ask your doctor which calcium amino acid chelate or citrate is best for you, as they are usually twice as well absorbed compared to calcium carbonate.
Calcium, magnesium and vitamin D go hand in hand. Excessive amounts of vitamin D can interfere with your absorption of calcium, so it is best to consume these minerals separately. Excessive alcohol, lack of exercise and too much caffeine will hinder your absorption of calcium, so it is best to keep those things in mind when consuming dairy products.
The main goal of the ketogenic diet is to reduce the amount of insulin the body produces by reducing carb intake. The main source of energy would then come from stored body fat and consumed body fat.
When a person consumes carbohydrates of any kind, a blood glucose response is triggered, and insulin levels increase in response to rising blood sugar. Insulin is the signal to the body to stop burning fat, and instead, start storing body fat.
There is a great way of measuring these responses in the body. The Glycaemic Index is a measure of what impact a certain food has on a person’s blood glucose. Foods with a higher glycaemic index are digested quickly by the body and release higher amounts of glucose into the bloodstream.
There is another metric called the glycaemic load, which is basically a measure of the total amount of carbohydrates contained within a certain food, and the amount of insulin required to regulate blood sugar levels as a result.
If your main goal is to burn body fat, avoiding carbohydrates is going to enable your body to actually burn fat for fuel. But what about sweeteners? Aren’t they carbohydrates as well? Well, not all sweeteners are created equal. Let me explain why and determine which sugar replacements are keto friendly.
Sugars To Avoid On KetoHigh GI Sweeteners
As mentioned before, you want to avoid all high glycaemic sweeteners from your diet. This includes the following list:
Sugar, Honey, Fructose, High Fructose Corn Syrup, Agave Nectar, Maltodextrin, Sucrose, Beet Sugar, Blackstrap Molasses, Brown Sugar, Buttered Syrup, Cane Juice Crystals, Cane Sugar, Caramel, Carob Syrup, Castor Sugar, Coconut Sugar, Confectioner’s Sugar, Date Sugar, Demerara, Evaporated Cane Juice, Florida Crystals, Fruit Juice, Fruit Juice Concentrate, Golden Sugar, Golden Syrup, Grape Sugar, Icing Sugar, Invert Sugar, Maple Syrup, Molasses, Muscovado, Panela, Raw Sugar, Refiner’s Syrup, Sorghum Syrup, Secant, Treacle, Turbinado, Yellow Sugar, Barley Malt, Brown Rice Syrup, Corn Syrup, Corn Syrup Solids, Dextrin, Dextrose, Diastatic Malt, Ethyl Maltol, Glucose, Glucose Solids, Lactose, Malt Syrup, Maltodextrin, Maltose, Rice Syrup
Since sugar has been getting such a bad name over the years, companies tried fooling everyone by creating artificial sweeteners.
These sweeteners are usually found in diet soft drinks and are generally regarded as a poor diet choice if health is paramount to you.
There has not been enough scientific evidence to prove these substances are not causing longterm health damage, so it is better to avoid them if you can.
Specific Sugar Alcohols To Avoid
The only sugar alcohols you should be worried about are the ones that impact your blood sugar levels or have a glycaemic index greater than 0.
These include the following:
Xylitol, in particular, is toxic to dogs. If you decide to use xylitol in your diet, be sure to keep it away from dogs and cats.
Sugar Replacements Safe On KetoStevia
Stevia has been sourced from South America for over 1500 years and is a natural plant that has 150 times the sweetness of sugar but is not digested by the body. The active component, called stevia glycosides, is found in the leaves of the plant and has a glycaemic index of 0, which means you will be in a fat burning state all day long. As a result, it is one of the most ideal sugar replacements to have on keto.
Stevia also has a strong antibacterial effect on the body. It has been studied and found to be an effective agent in treating Lyme disease.
The FDA has recently approved stevia as being Generally Recommended As Safe. Prior to this, there was not enough study done on the plant to determine this rank.
Monkfruit, also known as Buddha fruit or the botanical name of siraitia grosvenorii, has been used in diets as far back as the 13th century in South China.
The active compound in monkfruit, called mogrosides, is part of the triterpene glycosides group. It is extracted from the fruit for use as a sweetener and is very similar to stevia, but only 70% as sweet.
It also has a glycaemic index of 0, which means that you won’t need to be worried about this sweetener if your goal is to burn fat.
Monkfruit has been used for centuries in traditional Chinese medicine and is recognised by the FDA as Generally Recommended As Safe.
The only sugar alcohol which will not impact your blood sugar levels is erythritol. These sugar alcohols are found naturally in fruits, vegetables, and wines. They occur due to a by-product of fermentation and are a naturally occurring substance perfect for when sugar replacements are required in home baking.
When purchasing erythritol, make sure it is NON-GMO, as when erythritol is commercially manufactured, it’s generally created with a type of yeast that ferments wheat or cornstarch into sugar alcohols.
Erythritol is the easiest to use when replacing sugar in baked goods, as it mimics sugar very well. Erythritol is Generally Regarded As Safe by the FDA, and has a glycaemic index of 0, which is the most important aspect to the ketogenic diet.
There is much debate over net carbs and total carbs when it comes to the ketogenic diet, so let’s dig into the science behind why you should track net carbs and when you should track total carbs.
Explained simply, the ketogenic diet is a low carb, high fat diet which puts your body into a state of fat burning. The diet is essentially tricking your body into using fat for fuel instead of carbohydrates.
The most important part of a ketogenic diet is keeping your carbohydrates low enough so that there is no rise in blood sugar levels.
If your blood sugar levels rise too high, your body produces the hormone, insulin. Insulin turns off fat burning and switches your body over to burning carbs, thus storing fat.
Weight loss occurs on the ketogenic diet by keeping the gate open to your stored body fat so to speak. This enables your body to burn fat instead of carbohydrates.
What Are Total Carbs?
Total carbohydrates are the total amount of carbohydrates that a food item contains.
Total carbs include the grams of carbohydrates and fiber in a certain food.
Total Carbs = Carbohydrates + Fiber
Carbohydrates are broken down into two sections which are:
Within fiber, there are sugar alcohols and digestible and indigestible fibers.
Within carbohydrates, there are sugars, starches and many other items, but for now, let’s keep it simple.
Net carbs can be defined as total carbohydrates minus fiber:
Net Carbs = Total Carbohydrates – Fiber
The reason net carbs are more important than total carbs on the ketogenic diet is that they include fiber, which has no impact on blood sugar levels.
If you remember from before, there is no rise in blood sugar levels from excess carbohydrates. As a result, your body does not need to produce insulin and your system utilizes fat for energy rather than carbs.
Since net carbohydrates (total carbs – fiber) produce a rise in blood sugar levels, this should be the only portion of carbohydrates you worry about.
When Would You Track Total Carbs Over Net Carbs?
You might be better off tracking total carbs as opposed to net carbs if you have:
A very high body fat percentage
Been diagnosed as diabetic
High insulin resistance
Tracking total carbohydrates means that you are including the fiber as part of your daily carbohydrates.
For the people who fall into the categories listed above, a very serious reduction in carbohydrate content might be necessary to induce ketosis.
Often, excess body fat can manipulate hormones such as insulin, which in turn may prevent you from getting into a state of ketosis as easily as other people.
In these particular instances, it’s best to track total carbohydrates since your body is VERY sensitive to the negative impact of carbohydrates.
Tracking total carbohydrates will help eliminate processed foods that contain sugar alcohols or indigestible fiber. Many pre-packaged foods will contain more than your allocated carbs in the fiber content alone and tracking carbs will help you know what to avoid.
When Would You Track Net Carbs?
The problem with tracking total carbs is that your diet can become very limited.
There are many foods which contain high amounts of fiber that you would have to limit in order to stay within your daily carbohydrate limit if you are tracking total carbs. These are:
Low Carb Fruits
Nuts and Seeds
I often receive emails from clients who are scared to eat too many vegetables because it will put them over their daily carbohydrate limit for the day.
I believe that eating a wide variety of foods within the ketogenic diet is more important, and will keep you more satisfied. This includes vegetables, low carb fruits, nuts and seeds. There are only a few cases where tracking total carbs or eating a carnivore diet might be more appropriate, but that is best determined individually and your starting point.
From my experience enjoying a ketogenic diet and witnessing it with clients, tracking net carbs is the best way to go.
If you have been tracking net carbs for more than 6 months and you want to delve deeper into optimising your diet, tracking total carbs can be very useful, but it often comes at a price of diet variety and rigid tracking protocols.
Eight weeks ago, I decided to create a challenge. This challenge is called the Protein and Greens Challenge, in which you eat protein and green vegetables for your primary caloric intake.
The idea and hypothesis behind this way of losing body fat are adapted from a concept called Protein Sparing Modified Fasting. This concept typically involves eating enough protein to maintain your lean body mass while ignoring almost everything else.
This approach differs from a strict ketogenic diet since instead of consuming 80% fats, you are consuming a specific amount of protein. Additionally, you are forcing your body to dip into your own stored body fat instead of using consumed fat for energy.
Over the past eight weeks, I used a protocol called a Ketogenic Protein Sparing Modified Fast. Many people in the ketogenic community have spoken about this topic before, including Maria Emmerich, so I wanted to give it an N=1 test on myself to see what kind of results I could get over the eight-week time frame.
I used a Dexa Scan to monitor body fat compositional changes accurately (the gold standard of body composition), going from 22% body fat to 17% body fat in eight weeks.
As you might already know, following a ketogenic diet is a great way to reduce your body’s stored fat, whilst maintaining lean muscle mass from the high level of ketones present. This also aids your metabolism.
What you might not know is that you can apply some helpful tactics to a standard ketogenic diet so that you burn body fat instead of ingested fat. This would reduce your overall body fat.
If you don’t want to read this full post or find this information confusing, book a 1 on 1 consultation with me and I’ll personally help you figure out what is going to work best for your schedule and starting weight.
Before You Start
The calculations are quite simple, but there are a few key concepts that you have to understand before diving into a protocol like this. Please let me explain the following:
I’m not a doctor, so please speak with your medical practitioner/nutritionist before embarking on any such changes to your diet. I would consider this change quite drastic, so please inform those who need to know. I hold no responsibility for your actions taken from this information.
This post is designed for informational purposes only. If you would like to book a 1 on 1 personal consultation with me so we can design something specifically for you, I would be more than happy to do so.
I would not recommend this protocol for any longer than 8 weeks. If done correctly, you shouldn’t need to restrict calories like this for any longer than 8 weeks for effective results. Longer than this can cause metabolic damage.
Returning to normal caloric intake must be done slowly and with a professional’s supervision as rebound weight gain can occur with caloric restriction.
Please keep in mind that these findings are based only on my results and do not reflect results that have been reproduced by others under my supervision.
The calculations are as follows:
Current Weight (in pounds) – Current Body Fat % = Grams of Protein Intake Per Day
Starting Weight: 190 lbs (86 kgs)
Body Fat % = 22%
190 lbs – 22% = 148.2 g
190 – 41.8 = 148.2 g
= Total Intake Of 148.2 g Of Protein Per Day
Remember, you must consume the actual grams in protein rather than just the weight of the food that contains the protein. In my case, I needed to make sure I consumed 148 g of protein from the various food sources I enjoyed. Most protein sources also contain a lot of water.
You’ll need a nutritional calculator to work this out, but generally, most meat sourced protein has around 23-30 g protein per 100 g weight. This will vary depending on the protein source, so I suggest you calculate this using Cronometer or some other food tracker.
I suggest you watch this video in order to get a better understanding of this concept before moving forward:
How To Lose Body Fat Using Keto And Protein #proteinandgreens - YouTube
Phases Involved In The Protocol
I believe there are two distinct phases of this protocol. Before you start the first phase, it assumes that you have already been following a ketogenic diet for a while now or at least enough to become metabolically efficient at burning fat. If you have not followed a ketogenic diet for at least eight weeks before starting something like this, I suggest you follow one of my meal plans before starting this protocol.
This phase is the main section of the protocol and lasts six weeks. During this phase, protein is the only macronutrient that is focused on.
Eating sufficient protein based on your calculations over two meals is done by implementing intermittent fasting over a 16-hour window, also known as 16/8 intermittent fasting.
So, this is how it looked for me:
AM: Black Coffee/Water
Lunch Time: First Meal
Dinner: Second Meal
No snacks, as this only complicates the process.
During your fasting window, you can have the following:
No diet soda or sweeteners, but feel free to do whatever you like during the 8-hour eating window.
During your eating window, there are certain types of protein that you should aim for as they will give you a sustainable source of protein and fat to create a slight caloric reduction without a drastic decrease in overall energy intake.
Protein Sources To Focus On:
Fatty Cuts of Fish
*As a general rule, if the protein is fatty, it’s allowed.
The protein is then accompanied by green vegetables. Don’t be shy and fill your plate with as many green vegetables as you like.
As a rule of thumb, you’ll still want to consume lower carb vegetables, but most green vegetables are low carb anyway so you shouldn’t have any issues with this. Just think, if it’s grown above the ground, you’re a-okay.
This video explains this concept in a simple, easy to digest format. I suggest you watch this first.
Phase II – The Lean Protein Final Phase (Week 7 – 8) (Optional)
The last phase of the #proteinandgreens protocol is aimed at getting very lean. If you are having trouble with phase I, I do not suggest moving onto phase II.
This phase compromises everything from phase I in that instead of fatty protein sources, you’ll be aiming for lean protein sources.
A word of caution: This phase may feel difficult because there is a large number of calories coming from the fat within the protein and satiety may not be fulfilled since you will be eating a leaner protein source. If you have a history with eating disorders, do not attempt this phase.
You may notice all the common symptoms that are present when eating below your caloric threshold, so if this is not okay with you, I highly suggest sticking with phase I for the remaining two weeks.
Protein Sources To Focus On During Phase II:
Lean ground meats (90% beef/pork etc.)
Doing this for two weeks will be tough. It was tough for me to hold this throughout the weekends especially. I highly suggest tracking this phase through Cronometer, since it’s very different from a standard ketogenic approach.
How To Measure Body Fat Percentage:
Some people might have tried using a set of scales that measure your body fat through electrodes that they stand on.
To be honest, these scales are highly inaccurate and do not reflect body compositions well enough to see if any meaningful changes have occurred.
I have a set of these scales and they displayed 9% body fat for the entire eight weeks except for the very last day when it displayed 8.9% body fat. On the final day, I was in fact 17%.
A DEXA scan gives you precise measurements and is actually measuring your body fat using a large device called a Dual Energy X-Ray Absorptiometry scanner as opposed to devices that only estimate your body fat percentage (like a Bod Pod or bioimpedance scans like the one in your scales).
This is what I used for the duration of the eight-week challenge, and I highly suggest you do the same.
I have been to two different Dexa Scan clinics in Brisbane. One is run by QScan and the other which is run by LifeClinic. While there was some difference in the age of the technology used, they are both very accurate ways to measure body fat, bone density and overall lean muscle mass.
During a DEXA scan, you simply lie on a bed, where your feet are strapped together to avoid movement and a large scanning device moves and hovers over all parts of your body for around four minutes. Once the calculations are complete, you get a readout that looks something like this:
As you can see, it gives you very accurate readings on individual sections of your body. Getting a capture like this is useful only when compared with specific dietary changes. Each scan is important for making sure you are moving in the right direction.
I tend to recommend getting a DEXA scan done once every quarter if you’re looking to improve your body composition. I’ve had four scans done since my marathon last year in July, where I measured at a shocking 25% body fat.
Recipes and Real Life Applications:
During the eight weeks, there were weeks in which I followed this protocol strictly and some weeks were more relaxed.
During the week, I prepared a large cut of protein and divided it up into portions so that I knew exactly how much protein I was getting in each meal. I never worried about fat or carbs.
One week, I prepared a 1.4 kg cut of corned silverside, which was cooked in my pressure cooker for 1 hour until super tender, along with peppercorns, bay leaf and plenty of salt. I ate this with some tabasco sauce on occasion.
Eating out was not difficult. Most places serve steak with salad or a version of protein with vegetables. I was probably eating out two to three times per week and never had any issues.
A good general rule of thumb for eating out is that if there is absolutely no other option, have a cheat meal as it won’t affect your end results as much as you think. Being consistent with your intermittent fasting, protein goals and sleep habits have much more effect on your success than you think.
Exercise And Movement
During the experiment, I was following workouts from an app recommendation from Keto Savage called FitBod. During this time, I was lifting weights around two or three times per week, doing one HIIT session per week and occasionally riding my bike around the river. My total exercise time never exceeded four hours per week.
From my experience, my body doesn’t suit long sessions of cardio and I don’t think it’s necessary to increase cardio week after week in an attempt to lose body fat. If you are lifting weights, and you can increase those lifts during your eight-week challenge, then that is all that matters.
I’ve never been able to deadlift any weight over 100 kgs, but during this eight-week challenge, I was able to deadlift 150 kgs (that’s a 50% increase).
In fact, my gym performance went up dramatically and I contribute this to constantly eating enough protein per day to maximise muscle recovery, without consuming any excess. I can squat 100 kgs again and I’m feeling better than ever.
If you are looking to embark on a similar challenge, then it’s very simple:
Intermittent fast for 16 hours per day.
Eat enough protein (see calculation method).
Eat as many green vegetables as you want.
Get sufficient sleep.
If you are looking for a more personalised approach to this protocol then I can definitely help you out with this. By booking a 1-hour session with me, we’ll be able to go through your current starting point and find an effective way to lose body fat around your schedule.
A ketogenic diet provides a wide variety of foods such as fresh vegetables, nuts, seeds and low carb fruits, and tracking the net carbs of these foods is relatively easy. When it comes to packaged foods, however, it can be confusing as to what piece of nutritional information on the label is net carbs, and if the fiber has already been subtracted.
This confusion comes from the layout of nutritional labels and how countries vary in their presentation of net carbs. Some countries show different values on the carbohydrate line of the nutritional label and it is difficult to determine the exact net carbs due to that variability.
Reading Nutrition Labels
There are usually four different items clearly displayed on a nutritional label and these are:
When a nutritional label lists total carbs with sugars, sugar alcohols and dietary fiber listed underneath, then the total carb label shows total carbohydrates.
This label has 0g Total Carbs and 0g Dietary Fiber.
Net Carbs with Fiber
When the label shows fiber as a separate line, usually shown as “Dietary Fiber”, and is NOT listed as a subsection of carbohydrates, then the carb label is showing net carbohydrates.
This label has 7.7g Total Carbs, 1.7g Net Carbs, and 7g Fiber.
Net Carbs with Fiber AND Sugar Alcohols
When the label shows sugar alcohols as a separate line and is NOT listed as a subsection of carbohydrates, then the label shows net carbohydrates.
This label has 16.g Total Carbs, 1.9g Net Carbs, 7.3g FIber, and 7.3g Sugar Alcohols.
If you are confused about which sugar alcohols are keto friendly, I have a post coming soon all about this.
Nutritional Labels In Different CountriesUnited States
In the United States of America, nutritional labels generally show total carbohydrates and list the dietary fibre as a part of the carbohydrate content.
Australia and Europe
In Australia, the nutritional labels often show net carbohydrates and list dietary fiber as a separate value that is not a part of the carbohydrate content.
Understanding how to read nutritional labels is a must when shopping for ingredients on a ketogenic diet, especially when it comes to “keto-friendly alternatives” which often contain more carbohydrates than initially expected.
For reference, all nutritional labels on my site show total carbs for the carbohydrate content and fiber as part of that value.
This means for every fatforweightloss recipe, to find the net carbs, you must subtract the fiber from the carbohydrate content.
Hopefully, this post has shed some light on the differences between common nutritional labels and how they list net carbs.