Hey everyone! In the previous Keto Cut post, I shared the speech that Jeff Volek gave about ketogenic diets and the human body. I have a lot of notes that I took down from that video and here's another great lesson I extrapolated from it:
If you eat less carbs and time your carb-eating meals, you can greatly increase your ability to have a sustained attention span and your body will be in a much more efficient state throughout the day.
Did you know that we only have about 1-2 TSP of glucose in our blood? Jeff Volek explains that a typical eater will ingest more than 10x that amount of glucose in a single meal, so what is your body doing to get rid of all that excess glucose that's incoming?
If you're healthy and active, most of that incoming glucose will be temporarily stored in skeletal muscle, where it will eventually be burned as fuel.
If you're insulin resistant (typically seen in those who are overweight, diabetic, etc.) then a greater portion of that incoming glucose will go to the liver and be converted into fat in a process called lipogenesis.
After eating a meal rich in carbohydrates, your blood sugar will spike and will cause your body to release large amounts of insulin. Insulin in these large quantities will "impair fat breakdown and oxidation" the result in this "sugar spike" is a "sugar crash" which occurs when your blood sugar levels drop below their normal levels.
That's why it may be a good idea to eat less carbohydrate intensive meals, especially when you're in the middle of your work-day when you're intending on being extremely productive - all those extra carbs will make your body work harder and will take a toll on your mental fortitude!
Day 14 Log:
Weigh-In:
| Start Weight (lbs) | Goal Weight (lbs) | Weight Lost (lbs) |
|---|---|---|
| 198 | 173 | 8 |
| Today's Weight (lbs) | Fat Mass (%) | Body Mass BMI |
|---|---|---|
| 190 | 23.4 | 23.6 |
Workout:
Leg Day:
| Movement | Weight lbs | # Reps | # Sets |
|---|---|---|---|
| Back Squat | 245 | 8 | 4 |
| Leg Extensions | 180 | 12-15 | 4 |
| Squat Press | 450 | 8-10 | 4 |
| Hamstring Curl | 220 | 12-15 | 4 |
| Standing Calf Raises | 225 | 15 | 4 |
| Cardio | 10 Minutes - Stair Master |
What I Ate Today:
| Meal | Food |
|---|---|
| 0 | Bulletproof Coffee (2 TBSP Half & Half, 2 TBSP MCT Oil) |
| 1 | 4 Eggs, 2 Slices of Cheddar Cheese, 4 oz deli corned beef |
| 2 | 8 Oz Chicken Thighs Sauteed in Garlic and 1 TBSP Avocado Oil, Stir Fry Veggies |
| 3 | 8 Oz Ground Beef and Broccoli with 1 TBSP Olive Oil |
| 4 | 1 Protein Bar, 1 Avocado, 1 serving of nuts |
Here's the Question of The Day, don't forget to post your answers in the comments!
QOTD: Do you typically eat carb-intesive meals early in the day or do you prefer to steer clear of them for increased productivity?
Thanks for reading! Don't forget to leave your thoughts below and I look forward to seeing you in the comments!
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wow, this article is useful! thanks ^^!
Love the info :) you should come join @dtubefitness and help us spread health and fitness on dtube and steemit :)
Only eat carbs for lunch and dinner. Typical Chinese meal with rice + vegetable + meat + a soup.
Hows everything going man? Haven't connected with ya in awhile.
That's great @danielwong! On a keto diet, I typically don't eat many carbs at all, but I definitely keep the little carbs that I do have for the later portion of the day.
Everything is fantastic, it has been a while! How about yourself?
Ah cool. A friend of mine has recently gone on a diet. It's really saving his life! He's lost 8kgs over 3 weeks.
I'm doing great. Been doing lotsa Dlive streams and not as much writing as I used to do. But will be getting into more soon when business side of things settle down. Downsizing my F&B from 3 outlets back to 1. Brutal time in the business.
Wow that's amazing! I'm glad ot hear that it's working so well for him!
Dlive is becoming more and more interesting to me, I've played around with it a little bit, but I have to admit that I'm slightly confused with what it's meant for. I see a lot of gaming streams but I also see a lot of short videos on there. Is it meant to also serve a "D.tube" like function with those short videos or should people only do long-form livestreaming on there?
Sorry to hear that, but on the positive side of things, sometimes simplifying can make the business a lot better because you can narrow your focus and get to the stuff that really matters! I learned a lot about focus from the Steve Jobs biography - one of the major reasons for Apple's turnaround was due to Jobs returning to Apple and cutting down on the product lines to just 4 core products at the time. I wish you the best of luck, work hard and stay focused my friend!
ኢንተረስቲንግ
my carb-intesive meals are usually in the afternoon during my work break between 1pm and 2pm
Do you usually feel any sort of fatigue when you eat your carb-meal between 1 and 2 or can you usually get right back to work without any fatigue?
I haven,t noticed any fatigue may be I am used to it since its my routine.
Ahh yeah, that's definitely a possibility!
Wow that's a Really amazing post dear, i read it and enjoy it, and many time i visit your blog, and reading your interesting articles and comments on it, keep it up, and im waiting for your next post, well thanks for sharing with us, Thank You.
Will you be posting any before, during, after photos?
Yeah I skipped over that when I first started this series, but I plan on showing the transformation at the end or as we near the end of the cut
@khaleelkazi we can use carb- intensive meal as a breakfast but one thing that is my favorite in your post is avocado. Avocado is one of the great fruit that has many benefits thanks for this lovely post @khaleelkazi I will try to follow you
Avocado is also my favorite! I could eat Avocados all day long! I've also been cooking with Avocado oil as well!
While carbs are the main source of energy in the body but its better to consume your carb by mid day to help them not get stored in the body. Very good information :-)
Beautiful .. work great from you
The lucky one who has that balance is healthy food and a daily sport
Thanks for sharing
Fatigue post meal is common to carb or non-carb diet . Thats what i know . I think small amount of carb at lunch and dinner is ok. whats your take on this?
Mehn I felt like I was in a biology class reading this piece and to be sincere this piece has shown me everything I have been doing wrong.
Here in Nigeria, we eat carbs more than anything else. I even eat fufu in the mornings most times and digest it with a bottle of Coca cola...guess that's bad from what I just read here.
I have learnt a great deal from this post and I must say thank you for this.
Haha, hopefully it was a tad more interesting than biology class!!
Yeah the sugar could definitely cause a crash in mood and energy if you consume it in the morning. Have you noticed any fatigue after drinking a coke? Keep in mind though that if you're extremely physically active during the day, that coke could actually give you more energy (provided that you're burning a lot of calories and expending energy).
I'm glad to hear it, thanks for reading and leaving your thoughts my friend!
Hah! What I do and what I SHOULD do apparently are different things!
I generally eat more carbs in the morning along with a little protein and coffee. A bagel must be loaded with carbs but it is the easiest thing to prepare in the kitchen and head to the office to work. You can see how the caffeine may negate the carb crash and just leave you hungrier at lunch time?
Haha, it often is!
There definitely is a backwards mentality when it comes to breakfast - many of the foods that people eat for breakfast are loaded with carbs (bagels, toast, cereal, etc.). I'm a huge fan of these breakfast foods as well, but it can be better to eat them later in the day when the sugar crash won't affect you as much. The coffee can definitely stave off your "tiredness" but I don't believe it negates the insulin spike which will still occur after eating something carb-dense.
Another reason why it can be hard to eat less carbs in the morning is that they're so convenient for those who have to go straight to work, like yourself. I usually keep the fridge stocked with a few hard-boiled eggs for when I'm in a hurry in the morning!
I think it's important to eat complex rather than simple carbs. Simple carbs causes insulin to spike and it's stored as fat. I like to eat a medium amount of carbs to keep the energy going throughout the day!
Do you have any cheat days? Or are you just going all out
I actually have a cheat day coming up, I may take it tomorrow since I have leg day haha!
Enjoy that day!
I didn't know that extra glucose was stored in skeletal muscle before watching the video. Very informative
Yeah, that's what gives you energy for those intense lifts!
According to the metabolism of the person is the intake of carbohydrates to consume .. nothing like a paste to the carbonara to satiate our appetite !. I usually tend to take a diet that includes what is necessary to stay active ... fruits, vegetables, fiber, protein ... I liked your publication. I support you.
I invite you to read, comment and vote ... Thank you ..
A balanced diet and staying active is a great way to maintain your health!! Thanks for sharing your thoughts!
I tend to skip breakfast most days entirely except for black coffee. Along with a (mostly) Keto diet, I work out in the morning. Working out fasted is a fantastic way to build extra muscle. It has been proven that working out before any food intake in a day promotes phosphorylation of cellular factors that promote growth. More to the question though, if I do eat any carbs, it is usually at dinner or right before / during a long mountain bike ride for quick fuel.
Great post! resteemed
I hve nothing to say... Wish i cud get lifetime supply of whey protein Free ... 😝😝😝
Haha don't we all wish we could get a lifetime supply of protein for free!!!
Here in the village we eat cabs throughout. Or so I think. Though analyze this. The meal we call 'tuwo' in our local language is prepared with millets.
The millet is grinned to remove the husk, then washed and re-grinned to fine powder and then used to make the food. The soup comes in different varieties, from okra, to baobab leaves, spinnach but the 'tuwo' of millet remains the same.
First it is the dinner then some portion reserved for mornings, it is warmed combined with the soup in the morning. That is the breakfast.
Lunch goes same 'tuwo,' with any of the soup varieties.
And carbs or not, during rainy season, the heavy carbs food is mostly preferred because afterwards we go to the farm and work tirelessly.
So @khaleelkazi, tell me what is the implication of eating such on one's overall health, for a teenager, adult and an old one. Thanks.
khaleelkazi wow
once again you have shared a useful benefits post
we have read and enjoy your post
its for your great efford
1 day i get a motivation to eat healthy...
the other day i have forget and just go with the usual (not healthy) food
It's all about momentum my friend! Just make it 1 day eating healthy and then say the same thing every morning "just make it today without eating anything bad" and in a few days you'll get the ball rolling and it will get easier and easier to keep it going!
i just forget sometimes... and then it goes out of hand for like 4 days
i can't help it i need a better motivation i think
Wow! Thank you @khaleelkazi, I just followed you, Keep inspiring people. I am just new to this and this type of artice is what brought me here.
Good post and useful. I usually always eat foods that contain carbohydrates in the early days like rice plus warm water a few glasses before doing any activity or work, but if I do not eat rice early in the morning like no power or weak taste. if i want to resstem its useful post it is given permission?
during my study break about 2pm-3pm.i take the carb intensive meal.good information dear.than you.💜
great
Ahh that's interesting, thanks for sharing!
Hi there, I have upvoted you. I like your post. Can you please give me an idea on how about I can be successful in Steemit.
if I myself prefer solid food. out of habit. but in small quantities. I added with fruit and milk. eating too much in the morning is not good. cause sleepiness.
sometimes I consume porridge only.
I am very grateful to be introduced to this account. a lot of shared knowledge. and there is a unique question. great post
Thay's quite scientifically explained. Need to follow the tips provided. Thanks.
Hi. me too
Thanks! I do a lot of research, but it definitely takes a lot of hard-thinking!
Gotta start your day off with a little bullet proof coffee + CBD oil and off you go!!
I love BPC, haven't tried CBD before, have you? What do you think of it?
Well i already told you this a couple of times, but for your followers... I normally go the carbbackloading way, in which i eat only fats and protein during the day and put all my carbs after the workout, which is at dinner, i sometimes very rarely put 50g or so of carbs before the workout, they mainly come out of greek yogurt, i use greek yogurt to mix in the whey protein that i take before workout