Nutrition

Jan 07, 2020 Gigas Editorial approx. 11 min

How protein shakes can help you lose weight and belly fat

Protein is an important nutrient for weight loss. Eating enough protein can boost your metabolism, reduce your appetite and help you lose body fat without breaking down muscle.

Protein shakes are an easy way to add more protein to your diet and have also been shown to help with weight loss.

This article will explain everything you need to know about protein shakes and how they can affect your weight.

What are protein shakes?

Protein shakes are drinks that you can easily prepare yourself by mixing protein powder with water or milk. In addition to liquid and protein powder, other ingredients are often added to improve taste or nutritional values.

Protein shakes are a practical and convenient way to add high-quality protein to your diet, which is particularly beneficial if the rest of your diet does not provide enough high-quality protein.

Although most people don't necessarily need protein shakes to meet their daily protein requirements, these shakes can also be useful if you want to increase your protein intake for specific reasons.

Some of the most popular types of protein powder include

Whey protein: Whey protein is a fast-absorbing, dairy-based protein that contains all the essential amino acids (1).
Casein protein: Casein is a slow-absorbing, milk-based protein that contains all the essential amino acids (1).
Soy protein: Soy protein is a plant-based protein that contains all the essential amino acids. Soy protein also contains isoflavones, which may have additional health benefits. (2).
Hemp protein: Hemp protein is a plant-based protein that is rich in omega-3 fatty acids but contains relatively small amounts of the essential amino acid lysine.
Rice protein: Rice protein is a plant-based protein that contains relatively small amounts of the essential amino acid lysine.
Pea protein: Pea protein is a plant-based protein that contains relatively small amounts of the non-essential amino acids cysteine and methionine (4).

There are also protein powders that contain a mixture of different types of protein. For example, many plant-based protein powders contain a mixture of plant-based proteins whose amino acid profiles complement each other.

Protein shakes reduce hunger and appetite

Protein can reduce hunger and appetite in two primary ways. Firstly, it increases levels of appetite-reducing hormones such as GLP-1, PYY and CCK, while reducing levels of the hunger hormone ghrelin (5, 6, 7, 8, 9).

Secondly, protein helps you feel fuller for longer (10, 11). In one study, a protein-rich breakfast helped subjects eat up to 135 kcal less later in the day (12).

In another study, men on a weight loss diet increased their protein intake to 25% of their total calorie intake. This increase reduced food cravings by 60% and halved the frequency of eating snacks late in the evening (13).

Increasing protein intake from 15% to 30% of total calorie intake helped subjects in another study to eat 441 kcal less per day without actively trying to reduce their portions (14). In addition, at the end of the 12-week study, these subjects had lost an average of 5 kilograms (14).

Protein shakes can be a convenient way to add extra protein to your diet. However, you should keep in mind that too much protein can ultimately lead to excessive calorie intake.

Another study found that shakes that provided 20 to 80 grams of protein, regardless of the actual amount of protein they contained, all reduced hunger by 50 to 65% (15). So if you want to lose weight, 20 grams of protein per shake seems to be enough to reduce hunger.

Summary: Protein may reduce appetite by influencing hunger hormones. It can help you feel fuller for longer, which can help you eat less and lose body fat.

Protein shakes can increase your metabolic rate

A high protein intake can boost your metabolism, helping you burn a few more calories each day (16, 17). This is at least partly due to the fact that a high-protein diet - especially when combined with strength training - can help you build muscle. This can increase your metabolic rate, as muscle burns more calories than fat.

In one study, obese subjects were given either 200 or 0 grams of extra protein per week. Those who received extra protein gained 1.3 kilos more muscle during a 13-week training program (18).

In another study, the scientists gave their subjects a combination of food and shakes containing either 1.2 grams or 2.4 grams of protein per kilogram of body weight. After six weeks, the subjects who had received 2.4 grams of protein had built up 1.1 kilograms more muscle and lost 1.3 kilograms more fat (19).

However, it should be noted that the ability to build muscle during a weight loss diet may depend on the amount of muscle you already have (20).

Protein can also increase metabolic rate due to the calories needed to digest and metabolize dietary protein. This is also known as the thermic effect of food (TEF for short). Thus, during the digestion of protein, 15 to 30% of the calories consumed in the form of protein are burned, whereas this value is only 10% for carbohydrates and in the range of 0 to 3% for fat (21).

Summary: Protein helps to increase the metabolic rate because a lot of energy needs to be expended for digestion and metabolism. Protein also helps build muscle and muscle burns more calories than fat.

Protein shakes can help you lose weight and belly fat

Scientists generally agree that high-protein diets can help you lose more fat - especially belly fat (22, 23).

In one study, subjects who followed a diet that provided 25% of calories in the form of protein lost 10% more belly fat over 12 months than subjects who ate half as much protein (24).

In another study, subjects who consumed an additional 56 grams of whey protein daily had lost 2.3 kilos more at the end of the 23-week study without consciously changing their diet (25).

Another study compared the effects of different weight loss diets. The subjects who consumed more protein lost an average of 14.1 kilos in weight within 3 months - 23% more than the subjects who consumed less protein (26).

In a final study, subjects who consumed 30% of their calories in the form of protein lost 3.7 kilos more weight than subjects who consumed only 15% of their calories in the form of protein (13).

Summary: Protein shakes are a convenient way to increase daily protein intake, which can increase fat loss, especially around the midsection.

Protein shakes can prevent muscle loss and a reduction in metabolic rate

Weight loss is often accompanied by a loss of muscle mass, which can reduce metabolic rate and daily energy requirements. This makes it easier to regain the lost weight (and more) once the diet ends.

A high protein intake combined with strength training can help prevent some of this muscle loss and reduction in metabolic rate (27, 28, 29).

In fact, studies report that the metabolic rate of subjects on a weight loss diet that provided 36% of calories in the form of protein decreased less than those on a diet that provided only half that amount of protein (30).

Scientific research shows that a daily protein shake as part of a weight loss diet can be up to 3.5 times more effective in maintaining muscle mass (31).

A study conducted with athletes compared weight loss diets that included either 35% or 15% of calories in the form of protein. Both diets helped subjects lose about the same amount of fat, but the subjects who consumed more protein lost an average of 38% less muscle mass (32).

A recent study review also notes that weight loss diets that exceed 1 gram of protein per kilogram of body weight per day may help older adults maintain more muscle mass and lose more fat (33).

Summary: Protein shakes consumed during a weight loss diet can help prevent muscle loss and a slowing of the metabolic rate. This is particularly effective when combined with strength training.

Protein shakes can help prevent weight gain after a diet

The effects of protein on metabolism, appetite and muscle mass could also help prevent you from putting back on the fat you worked so hard to lose after a diet.

One study reported that subjects who consumed more protein lost more weight and were able to maintain their new weight better than subjects who consumed less protein. The group with the higher protein intake regained only 9% of the lost weight after the diet, while the low-protein group regained 23% of the lost weight (26).

In another study, subjects who had just completed a weight loss intervention were given a supplement that provided 48.2 grams of protein per day. The subjects who received the supplement felt fuller after meals and had gained 50% less weight after 6 months than the subjects who did not receive the supplement (34).

Another study observed similar results with a supplement that provided only 30 grams of protein, showing once again that more is not necessarily better (35).

Summary: Supplemental protein in the form of shakes or whole foods can help minimize the amount of weight you regain after dieting.

Which type of protein is best?

Different types of protein have different effects on the body. Whey protein, for example, is absorbed faster than casein protein, which can help you feel less hungry in the short term (36).

One study reported that 56 grams of whey protein per day helped overweight and obese subjects lose 2.3 kilos more fat than when using the same amount of soy protein (25). Another study concluded that whey protein is three times more effective than soy protein in maintaining the ability to build muscle during a weight loss diet (31).

However, not all studies agree that whey protein is superior. For example, one study noted that the rapid onset hunger-reducing effects had no impact on the amount of calories consumed during subsequent meals (36).

In addition, several studies report comparable results in terms of fat loss when using whey protein, soy protein, rice protein or egg protein supplements (37, 38).

Another factor that should be considered is the quality of the protein. Whey protein, casein and soy protein contain all the essential amino acids your body needs. Rice protein and hemp protein, on the other hand, only contain small amounts of the essential amino acid lysine and pea protein is low in the non-essential amino acids cystine and methionine.

However, these deficiencies in certain amino acids are unlikely to cause problems as long as these protein shakes are not the only source of protein. In addition, many plant-based protein powders contain a mixture of different protein sources, which means that this mixture contains all the essential amino acids.

Summary: The exact type of protein powder you use in your shake shouldn't make much difference to fat loss, with some studies showing benefits of whey protein.

Dosage and side effects

One shake per day should be a good starting point. It is best to consume this shake, which should contain 1 to 2 scoops of protein, either before or instead of a meal. Preparing this shake with water, ice and perhaps some fruit in a blender is an easy way to make a delicious and satisfying shake.

Side effects such as bloating, stomach cramps and diarrhea can occur if you are lactose intolerant and drink shakes containing whey protein or casein. These symptoms can be avoided if protein powders such as egg protein, pea protein, soy protein or hemp protein, which are not made from milk, are used instead.

In the past, it was often claimed that high-protein diets could have negative effects on kidney and bone health, but more recent research shows that this is not the case.

In fact, high protein intake has never been shown to cause kidney damage in healthy people. However, lower protein diets may be beneficial for people with existing kidney damage (39, 40).

Protein is also an essential nutrient for bone formation and maintenance of healthy bones, and study reviews show that there is no reason to limit protein intake to improve bone health (3. 41).

Most studies report that a protein intake of between 1.2 and 2.2 grams per kilogram of body weight per day provides the most weight loss benefits. This amount of protein represents about 25 to 35% of the calories consumed daily and is generally considered safe and harmless.

Conclusion

Most people can easily consume enough protein without using protein shakes.

These supplements are an easy, safe and delicious way to add extra protein to your diet.

If you are trying to lose weight, then additional protein in the form of shakes can help you feel less hungry, lose weight faster and reduce the likelihood of weight gain after you stop dieting.

References:

https://www.ncbi.nlm.nih.gov/pubmed/9405716
https://www.ncbi.nlm.nih.gov/pubmed/24473985
https://www.ncbi.nlm.nih.gov/pubmed/21102327
http://www.sciencedirect.com/science/article/pii/S0308814605003687
https://www.ncbi.nlm.nih.gov/pubmed/16400055/
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https://www.ncbi.nlm.nih.gov/pubmed/22188045
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https://www.ncbi.nlm.nih.gov/pubmed/16469977
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/
https://www.ncbi.nlm.nih.gov/pubmed/8862477
https://www.ncbi.nlm.nih.gov/pubmed/25889354
https://www.ncbi.nlm.nih.gov/pubmed/20847729
https://www.ncbi.nlm.nih.gov/pubmed/16002798
https://www.ncbi.nlm.nih.gov/pubmed/25979566
https://www.ncbi.nlm.nih.gov/pubmed/19640952
https://www.ncbi.nlm.nih.gov/pubmed/16400055/
https://www.ncbi.nlm.nih.gov/pubmed/25788405
https://www.ncbi.nlm.nih.gov/pubmed/26817506
https://www.ncbi.nlm.nih.gov/pubmed/25028958
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
https://www.ncbi.nlm.nih.gov/pubmed/17023705/
https://www.ncbi.nlm.nih.gov/pubmed/22284338
https://www.ncbi.nlm.nih.gov/pubmed/15303109
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3145217/
https://www.ncbi.nlm.nih.gov/pubmed/22935440
https://www.ncbi.nlm.nih.gov/pubmed/23446962/
https://www.ncbi.nlm.nih.gov/pubmed/18356845
https://www.ncbi.nlm.nih.gov/pubmed/16046715/
https://www.ncbi.nlm.nih.gov/pubmed/8856395
https://www.ncbi.nlm.nih.gov/pubmed/25644344
https://www.ncbi.nlm.nih.gov/pubmed/19927027/
https://www.ncbi.nlm.nih.gov/pubmed/26883880
https://www.ncbi.nlm.nih.gov/pubmed/14710168
https://www.ncbi.nlm.nih.gov/pubmed/15788122/
https://www.ncbi.nlm.nih.gov/pubmed/23858091
https://www.ncbi.nlm.nih.gov/pubmed/25560821
https://www.ncbi.nlm.nih.gov/pubmed/23782948
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129142/
https://www.ncbi.nlm.nih.gov/pubmed/16373952

https://www.healthline.com/nutrition/protein-shakes-weight-loss

Jan 02, 2020 Gigas Editorial approx. 5 min

Ecdysteroids - the natural plant steroid

Ecdysteroids have been used by natural athletes for quite some time, but still few people know about these substances.

The fact is that this could be one of the best natural substances you will read about and well worth the money. Some athletes will turn to these substances because they don't want to take the risk of using illegal performance enhancing substances, or they don't agree with their ethics. Others are not keen on the suppression of endogenous hormone production associated with steroids and SARMs.

I believe that plant steroids have a right to exist and that their effects have never been scientifically disproven. Sure, most plant steroids will work to some degree and may generate a good pump, but it's hard to compare them to testo boosters like D-aspartic acid. One could argue that they are substantially effective at higher doses, but there is not yet much research that has looked at their effects.

Ecdysterone, which is also known as 20-hydroxyecdysone, is one of the most well-known members of the ecdysteroid family. In this article we will look at the benefits, possible side effects and best uses of this compound.

Other names for ecdysterone include 20-hydroxyecdysone, 20-hydroxy-beta-ecdysterone, alfa-ecdysone, 20-hydroxy-ecdysterone, beta-ecdysone, beta ecdysterone, commisterone, ecdisten, ecdysone, ecdysterone, isoinocosterone, suma, hydroxyecdysterone, ecdysterona.

What is ecdysterone?

Ecdysterone is a natural substance known as an ecdysteroid hormone. This steroid is a plant derivative that is produced by plants such as Tonningia and appears to prevent insects from reproducing. This steroid binds to the ecdysone receptor and is a popular compound for enhancing physical performance. Ecdysterone is a phytochemical that is also found in herbs.

How does ecdysterone work?

Ecdysterone binds to the ecdysone receptor, which leads to the activation of other genes that turn on chromosomes (1).

Ecdysterone can increase muscle endurance and the number of repetitions during exercise, as well as muscle hypertrophy, which leads to the formation of new muscle cells (2). Some studies have concluded that ecdysterone can induce hypertrophy similar to anabolic steroids or SARMs.

The history of ecdysterone?

Ecdysterone was discovered in 1976 by Russian scientists who found that this compound had anabolic activity during scientific research. The initial studies date back to the seventies of the last century and were not continued on a larger scale later on.

Ecdysterone, also known as 20-hydroxyecdysone (20E), is synthesized from dietary cholesterol and insect glands. Initial research has shown that ecdysterone regulates gene translation in neural stem cells.

What are the benefits of ecdysterone?

Experiments and some studies have shown increased lean muscle mass gain, maintenance of an anabolic state and increased protein synthesis. Ecdysterone could also improve body composition. It is said to increase anabolic activity and keep muscles hard and dry. Ecdysterone is also said to help combat high blood sugar levels and lower cholesterol levels.

What are the side effects of ecdysterone?

There are no clearly defined side effects of ecdysterone. It has not been studied enough to know what side effects are possible, but it is generally considered safe and harmless.

Conclusion

This compound was first studied decades ago, but has been more of a shadowy existence since then. I have used this compound before in low doses and it initiates muscle hypertrophy and a better pump in the gym. Ecdysterone might be a supplement you can consider using if you want to stay natural and avoid banned performance enhancing compounds.

It's also worth noting that ecdysterone potentially has far fewer side effects than SARMs or anabolic steroids and could be a good alternative if you want to avoid suppressing your body's own hormone production.

FAQ

How should ecdysterone be dosed?

In one study, dosages in the range of 5 mg per kilogram of body weight were used, which also corresponds to the dosage generally used. According to various sources, a dosage of more than 1000 mg per day is not recommended.

What is the legal status of ecdysterone?

The sale and possession of ecdysterone is legal in most countries. However, as history has shown, the legal classification of potentially performance-enhancing compounds can change at any time.

In what dosage forms is ecdysterone available?

At the moment, ecdysterone is primarily available in capsule and powder form. However, as studies have shown that this compound is also effective in injectable form, it cannot be ruled out that ecdysterone may also be available as a solution for injection in the future.

Can women use ecdysterone?

Ecdysterone appears to be safe and harmless for women at lower doses, although there are few studies on the subject. Tribulus may be a better option. It is best for women with unstable hormone levels to avoid using ecdysterone.

Can ecdysterone be microdosed?

There is no reason to use microdoses of plant steroids. These compounds will show their best effect if the recommended dosages are adhered to.

What is the half-life of ecdysterone?

According to initial studies, the half-life of ecdysterone in the body should be around 9 hours.

Can athletes use ecdysterone?

At this time, ecdysterone is not on any known list of banned performance enhancing compounds including WADA and USADA. However, this may change at any time and should be researched before using this compound.

Can ecdysterone affect the liver or kidneys?

It is too early to say definitively, but some studies suggest that ecdysterone does not affect liver enzyme levels (3).

Can ecdysterone be combined with other supplements?

Yes, ecdysterone is often combined with SARMs or other compounds to lose fat and build muscle.

Is a withdrawal phase necessary with ecdysterone?

Unlike SARMs and anabolic steroids, ecdysterone does not require a withdrawal phase, as this compound does not interfere with the body's own hormone production.

Is ecdysterone a steroid?

Ecdysterone is a natural plant steroid and not a synthetic steroid.

Interesting fact:

In the 1980s, it was suspected that the most active phytoecdysteroid - ecdysterone - was used by Russian Olympic athletes (4).

References

https://goddamfitness.com/2019/07/10/ecdysteroids-the-natural-plant-steroid/

Dec 18, 2019 Gigas Editorial approx. 13 min

7 tips to achieve ketosis

Ketosis is a normal metabolic process that can have several health benefits. When your body is in a state of ketosis, it converts fat into compounds called ketones or keto bodies and begins to use them as its main source of energy.

Studies have shown that diets that promote ketosis have a very positive effect on weight loss, partly due to their appetite-suppressing effects (1, 2).

More recent research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions (3,4).

However, it can take some work and planning to achieve a state of ketosis. It's not simply a matter of reducing your carbohydrate intake.

Here are 7 effective tips to achieve a state of ketosis:

1. minimize your carbohydrate consumption

Eating a very low-carb diet is the most important factor when it comes to achieving a state of ketosis. Normally, your cells use glucose - or sugar - as their primary source of energy. However, most of your cells can also use other energy sources. These include fatty acids and ketones, which are also known as keto bodies.

Your body stores glucose in your liver and muscles in the form of glycogen. When carbohydrate intake is very low, glycogen stores in these glycogen stores are depleted and levels of the hormone insulin drop. This allows the release of fatty acids from your body's fat stores.

Your liver converts these fatty acids into the keto bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used by parts of the brain as a source of energy (5, 6).

The degree of carbohydrate restriction required to induce ketosis varies between individuals. Some people will need to reduce their net carbohydrates (total carbohydrates minus fiber) to 20 grams per day, while others may be able to achieve a state of ketosis with twice the amount of carbohydrates or more.

For this reason, the Atkins diet has specified that carbohydrates should be reduced to 20 grams or less per day for two weeks for 20 weeks to ensure that a state of ketosis is achieved. Once this state is reached, additional carbohydrates can be gradually added to the diet as long as the state of ketosis can be maintained.

In one study, subjects with type 2 diabetes who reduced their net carbohydrate intake to 21 grams or less per day had daily urinary excretion of ketones 27 times higher than baseline levels (7).

In another study, adults with type 2 diabetes were allowed a daily intake of 20 to 50 grams of digestible carbohydrate, depending on the amount of carbohydrate that allowed them to maintain blood levels of ketones within a target range of 0.5 to 3 mmol/l (8).

These carbohydrate and keto body ranges are recommended for people who want to achieve a state of ketosis to achieve weight loss, better control of blood glucose levels or a reduction in risk factors for heart disease.

In contrast, therapeutic ketogenic diets used to treat epilepsy or as part of experimental cancer therapy often restrict carbohydrate intake to less than 5% of total calorie intake or less than 15 grams per day to further drive the level of ketosis (9, 10).

Anyone wishing to use a ketogenic diet for therapeutic purposes should only do so under medical supervision.

Summary: Limiting carbohydrate intake to 20 to 50 grams of net carbohydrates per day reduces blood glucose and insulin levels, which leads to the release of stored fatty acids that are converted into ketones by the liver.

2. include coconut oil in your diet

Consuming coconut oil can help you reach a state of ketosis. Coconut oil contains so-called medium-chain triglycerides (MCTs). Unlike most fats, MCTs are quickly absorbed and transported directly to the liver where they can be immediately used for energy or converted into ketones.

In fact, it has been suggested that consuming coconut oil may be one of the best ways to increase levels of ketones in Alzheimer's patients or patients with other nervous system disorders (11).

Although coconut oil contains four types of MCTs, 50% of the fats in coconut oil are lauric acid. Some research suggests that fat sources with a higher percentage of lauric acid may produce more stable levels of ketosis. This is due to the fact that lauric acid is metabolized more slowly than other MCTs (12, 13).

MCTs have been used to induce ketosis in epileptic children without reducing carbohydrates as drastically as a classic ketogenic diet.

Several studies have found that a diet rich in MCTs and containing 20% of calories in the form of carbohydrates produces similar effects to a classic ketogenic diet, which provides less than 5% of calories in the form of carbohydrates (14, 15, 16).

When adding coconut oil to your diet, it's a good idea to do so slowly and gradually to minimize potential digestive issues such as stomach cramps and diarrhea. Start with one teaspoon a day and work your way up to two or three tablespoons over the course of a week.

Summary: Consuming coconut oil provides your body with MCTs, which are quickly absorbed and converted into keto bodies in the liver.

3. increase your physical activity

A growing number of studies have found that a state of ketosis can have a beneficial effect on some types of exercise, including endurance training (17, 18, 19, 20). In addition to this, being more active can help you get into a state of ketosis.

When you exercise, you deplete your body's glycogen stores. Normally, these are replenished when you eat carbohydrates, which are broken down into glucose molecules that are then converted into glycogen.

However, when carbohydrate intake is minimized, glycogen stores remain low. In response, your liver increases the production of ketones, which can be used as an alternative energy source for the muscles.

One study found that exercising when blood levels of ketones are low increases the rate at which ketones are produced. However, when blood levels of ketones are already elevated, exercise does not increase them further and may even decrease them for a short period of time (21). In addition, it has been shown that training in a fasting state increases the levels of ketone bodies (22, 23)

In a small study, nine older women exercised either before or after a meal. Their blood levels of ketone bodies were 137 to 314% higher when the subjects exercised before a meal rather than after a meal (23).

Keep in mind that even though exercise increases ketone body production, it can take one to four weeks for your body to adapt to using ketones and fatty acids as primary energy sources. During this adaptation period, physical performance may be temporarily reduced (20).

Summary: Physical activity can increase ketone body levels during carbohydrate restriction. This effect can be further enhanced by performing exercise while fasting.

4. increase your intake of healthy fats

Consuming plenty of healthy fats can increase keto body levels and help you reach a state of ketosis. In fact, a low-carb diet not only minimizes carbohydrate intake - it's also high in fat.

Ketogenic diets to support weight loss, better metabolic health and better exercise performance usually provide 60 to 80% of calories in the form of fat. The classic ketogenic diet used for epilepsy is even higher in fat, providing 85 to 90% of calories in the form of fat (24).

However, an extremely high fat intake does not necessarily result in higher ketone body levels. A three-week study of 11 healthy volunteers compared the effects of fasting with different amounts of fat on ketone body concentrations in exhaled air. It was found that ketone body concentrations were similar when 79 and 90% of calories were consumed in the form of fat (25).

Additionally, because fat makes up such a large percentage of food intake during a ketogenic diet, it is important to choose high quality fat sources. Good fats include olive oil, avocado oil, coconut oil and butter. In addition to these, there are many healthy, high-fat foods that are low in carbohydrates.

However, if your goal is weight loss, it is important that you do not consume too many calories overall, as this will stall weight loss regardless of potential ketosis.

Summary: Consuming at least 60% of your daily calories in the form of fat will help to stimulate the production of keto bodies. Choose a wide range of healthy fats from plant and animal sources.

5. try a short fast or a fat fast

Another way to achieve a state of ketosis is to not eat for several hours. In fact, many people achieve a mild state of ketosis between dinner and breakfast.

Children with epilepsy sometimes need to fast for 24 to 48 hours before starting a ketogenic diet phase. This is to get them into a state of ketosis faster to reduce seizures more quickly (26, 27).

Intermittent fasting, a nutritional approach that involves regular short periods of fasting, could also induce ketosis (28, 29).

In addition, "fat fasting" is another approach that stimulates keto body production and mimics the effects of fasting. This approach involves the consumption of approximately 1000 kcal per day, 85 to 90% of which is fat. This combination of very low calorie intake and very high fat intake could help you reach a state of ketosis more quickly.

A 1965 study reported significant fat loss in overweight patients who undertook a fat fast. However, other scientists have pointed out that these results appear to have been greatly exaggerated (30).

Because a fat fast provides so little protein and calories, it should be followed for a maximum of three to five days to prevent excessive loss of muscle mass. It may also be difficult to follow such a dietary approach for more than a few days.

Summary: Fasting, intermittent fasting and a fat fast can all help you reach a state of ketosis relatively quickly.

6. maintain an adequate protein intake

Achieving a state of ketosis requires a protein intake that is adequate but not excessive. The classic ketogenic diet used for epilepsy patients restricts both carbohydrate and protein intake to maximize keto body levels.

The same diet may also be beneficial for cancer patients as it may limit tumor growth (31, 32). However, for most people, reducing protein intake to increase the production of ketones is not a healthy approach.

First of all, it is important to consume enough protein to supply the liver with amino acids needed for the process of gluconeogenesis - the production of glucose from proteins. As part of this process, the liver provides glucose for the few cells in the body that cannot use ketones as an energy source. These include the red blood cells and parts of the kidneys and brain.

Secondly, protein intake should be high enough to maintain muscle mass when carbohydrate intake is low, which is particularly important during weight loss. Although weight loss will typically result in a loss of both fat and muscle mass, consuming enough protein as part of a very low-carbohydrate ketogenic diet can help maintain existing muscle mass (5, 30).

Several studies have shown that maintenance of muscle mass and physical performance is maximized when protein intake is in the range of 1.2 to 1.7 grams per kilogram of lean body mass (20).

Weight loss studies have shown that very low carbohydrate diets with a protein intake in this range induce and maintain a state of ketosis (7, 8, 33, 34).

In a study of 17 men who followed a ketogenic diet for four weeks, which provided 30% of their daily calorie intake in the form of protein, blood ketone concentrations averaged 1.52 mmol/L. This is within the 0.5 to 3.0 mmol/l range of nutritional ketosis (34).

To calculate your protein requirements during a ketogenic diet, simply multiply your body weight by 1.2 to 1.7. For a woman with a body weight of 59 kilos, for example, this would be a range of 71 to 100 grams.

Summary: Consuming too little protein can lead to a loss of muscle mass, while excessive protein intake can suppress the production of ketones.

7. test your keto body levels and adjust your diet if necessary

As with many things in nutrition, achieving and maintaining a state of ketosis is a very individual matter. For this reason, it can be helpful to test your levels of ketones to ensure you are achieving your goals.

The three types of ketones - acetone, beta-hydroxybutyrate and acetoacetate - can be measured in breath, blood and urine. Acetone is found in the breath and studies have shown that testing breath acetone concentrations is a reliable way to monitor ketosis in people on a ketogenic diet (35, 36).

There are meters that you can use to measure the amount of acetone in your breath. After you breathe into the meter, a colored indicator shows you whether you are in ketosis and how high your levels are.

Ketones can also be measured in the blood using a meter. Similar to a blood glucose meter, a drop of blood is applied to a measuring strip, which is then inserted into a meter. This meter measures the concentration of beta-hydroxybutyrate in the blood and has proven to be a valid indicator of the degree of ketosis (37). The disadvantage of measuring ketones in the blood is that the strips are very expensive.

Finally, the ketone that is measured in urine is acetoacetate. For this purpose, so-called ketostix are dipped into the urine and change color from pink to purple depending on the amount of keto bodies. A darker color is synonymous with higher concentrations of ketobodies.

Ketostix are easy to use and quite inexpensive. Although their accuracy for long-term use has been questioned, they should be able to provide reconfirmation that you are in a state of ketosis when starting a ketogenic diet.

A recent study found that keto body concentrations are highest in the early morning and after dinner during a ketogenic diet (38).

Using one or more of these methods to measure ketone body levels can help you determine if you need to make any adjustments to your diet to achieve a state of ketosis.

References:

https://www.ncbi.nlm.nih.gov/pubmed/23651522
https://www.ncbi.nlm.nih.gov/pubmed/25402637
https://www.ncbi.nlm.nih.gov/pubmed/25287761
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/
https://www.ncbi.nlm.nih.gov/pubmed/17684196
https://www.ncbi.nlm.nih.gov/pubmed/19227486/
https://www.ncbi.nlm.nih.gov/pubmed/15767618
https://www.ncbi.nlm.nih.gov/pubmed/24717684
https://www.ncbi.nlm.nih.gov/pubmed/17919301
https://www.ncbi.nlm.nih.gov/pubmed/22840388
https://www.ncbi.nlm.nih.gov/pubmed/25997382
https://www.ncbi.nlm.nih.gov/pubmed/27547436
https://www.ncbi.nlm.nih.gov/pubmed/27430387
https://www.ncbi.nlm.nih.gov/pubmed/23515148
https://www.ncbi.nlm.nih.gov/pubmed/3969213
https://www.ncbi.nlm.nih.gov/pubmed/19054400
https://www.ncbi.nlm.nih.gov/pubmed/6865776
https://www.ncbi.nlm.nih.gov/pubmed/25379174
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271640/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524027/
https://www.ncbi.nlm.nih.gov/pubmed/3518484
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1193348/
https://www.ncbi.nlm.nih.gov/pubmed/19568199
https://www.ncbi.nlm.nih.gov/pubmed/25518023
https://www.ncbi.nlm.nih.gov/pubmed/25897953
https://www.ncbi.nlm.nih.gov/pubmed/18028405
https://www.ncbi.nlm.nih.gov/pubmed/10482210
https://www.ncbi.nlm.nih.gov/pubmed/27304506
https://www.ncbi.nlm.nih.gov/pubmed/27810402
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/
https://www.ncbi.nlm.nih.gov/pubmed/27759811
https://www.ncbi.nlm.nih.gov/pubmed/22563484
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/
https://www.ncbi.nlm.nih.gov/pubmed/18175736
https://www.ncbi.nlm.nih.gov/pubmed/12081817
https://www.ncbi.nlm.nih.gov/pubmed/21725144
https://www.ncbi.nlm.nih.gov/pubmed/11553201
https://www.ncbi.nlm.nih.gov/pubmed/27822291

Source: https://www.healthline.com/nutrition/7-tips-to-get-into-ketosis#section7

Dec 12, 2019 Gigas Editorial approx. 12 min

The best way to build muscle without getting fat

If you want to gain more than just weight and are interested in how you can build muscle without putting on body fat, then this could be just the article for you.

4,500 kcal - every damn day.

I wanted to build muscle and this was exactly what a bodybuilding magazine told me to eat.

To make a long story short - it didn't work well. I quickly learned how uncomfortable it is to (fr-)eat like a barnstormer and even though I was certainly gaining weight, it was hard to tell how much of it was fat.

All I saw in the mirror was more and fat around my midsection, which made me question the old bodybuilding adage "eat big to get big".

Bulky maybe - but also a mass of fat...

Many years have passed since then and today I am older, wiser and much fitter - and I have understood how muscle growth is linked to calorie intake and fat gain. Here's my conclusion: you can build muscle while minimizing your fat gains - and more importantly, you should do just that.

As you'll see shortly, the traditional method of building mass is not only exhausting, but also counterproductive. Ultimately, you'll build muscle more efficiently in the long run if you focus on making low-fat gains rather than simply stuffing yourself with everything you can eat.

This article will show you why and how you should do this. Let's get started.

Do you have to "eat a lot to get muscular"?

"If you're not building muscle fast enough, start by drinking a gallon (about four liters) of milk every day." You often read this in bodybuilding magazines, but I've never tried it because my digestion would run amok with that much milk.

The idea behind this approach is simple:

If you're not building muscle, then you're probably not eating enough
If you're not eating enough, then a gallon of milk a day (which is about 2,400 extra kcal) will take care of that problem

This misguided strategy has its heart in the right place, but can't see the forest for the trees. In reality, depending on various things including your appetite, the amount of food you really need to effectively build muscle may not feel like very much.

In other words, you don't necessarily need to eat a lot to build muscle - you just need to eat enough. You may be wondering how much is "enough". To find the answer to this question, we need to take a look at how calorie intake affects muscle growth.

How does calorie intake affect muscle growth?

Please note that I'm talking about how calorie intake affects muscle growth - not protein intake. Yes, you need to consume enough protein, which should not be news to anyone trying to build muscle, but many people don't realize that you also need adequate amounts of calories.

Your body burns a certain amount of energy every day, which is measured in kcal (one kcal is the amount of energy it takes to heat 1 kilo of water at 1 degree Celsius atmospheric pressure). This amount of energy or calories is also referred to as the total energy expenditure over the course of a day.

If you supply your body with less energy through food than it consumes, you will generate an energy (or calorie) deficit, which will lead to weight loss over time. Such an energy deficit will also reduce your body's ability to build muscle protein, which will slow or stop your muscle growth (1).

The physiology underlying all of this is quite complex (2), but to make a long story short, when you restrict the body's energy supply, it goes into an energy saving mode where certain bodily functions are prioritized over others.

Building larger muscles is not essential for survival and requires some energy, which is why muscle building is quite low on this priority list. In addition, a calorie deficit can reduce levels of anabolic (muscle-building) hormones and increase levels of catabolic (muscle-degrading) hormones (3, 4), which can cause a shift from muscle building to muscle loss.

And this is precisely the reason why it is commonly believed that you cannot build muscle and lose fat at the same time (which is not entirely true, as we will soon see).

This is also the reason why women can lose their periods if they reduce their calorie intake too much while dieting (5). In a state of energy deficit, their body can neglect the non-essential and energy-intensive process of menstruation.

So if we want to build muscle as quickly as possible, what do we need to ensure in terms of our calorie intake? That's right, we need to make sure we are not in a calorie deficit, which is independent of our other nutritional protocol.

Whether you're following an intermittent fasting lifestyle, cyclical carbohydrate intake, flexible dieting or whatever, if you're in a calorie deficit most of the time, you're going to struggle to build muscle.

What does this mean in terms of actual calorie intake? You're about to find out.

How many calories do you need to eat to build muscle?

What's the easiest way to make sure you're eating more calories than you're burning each day? Stuffing truckloads of food into you, right?

Well, that's what many mass-building programs recommend. After all, it's virtually impossible to be in a calorie deficit when you're stuffing over 4000 kcal into yourself every day. In this respect, such enormous overeating can help you build muscle...at least for a while. However, this approach has fundamental problems...

A large calorie surplus is no better for building muscle than a small calorie surplus, but will result in far more fat gain

Eating 30% more energy than you consume is no better for building muscle than simply eating 10% more calories, although you will build significantly more fat with the larger calorie surplus.

And if you build up too much fat too quickly, this will do far more than just ruin your well-toned appearance....

Building up too much fat accelerates fat storage and can even slow down muscle building

The fatter you are, the easier it is to get fatter and stay fat. There are several reasons for this:

As body fat percentage increases, insulin sensitivity decreases (6). Insulin is a hormone that transports nutrients into the body's cells. When the body becomes resistant to insulin's signals, its ability to burn fat decreases (7), the likelihood of weight gain increases (8) and protein synthesis is suppressed (9).

The bottom line is that the better your body responds to insulin signals, the better it can do many things. This includes building muscle and preventing an increase in body fat.

In addition, as body fat levels increase, testosterone levels decrease while estrogen levels increase (10). Testosterone is the key driver of muscle growth (11), while high estrogen levels promote fat storage (12), which should make the disadvantages of this scenario quite clear.

As you can see, excessive fat storage during mass gain is a triple whammy of failure:

It hinders muscle growth
It accelerates further fat storage
It makes it even harder to lose the excess fat after the bulking phase

Unfortunately, the disadvantages of a "dirty" mass-building phase lead many exercisers to throw the baby out with the bathwater and shy away from any calorie surplus. This is also a mistake, as calorie surplus is an effective tool for maximizing and optimizing muscle gain.

You just need to approach it the right way:

1. maintain a moderate calorie surplus in the 5 to 10% range during the bulking phase

This should allow you to gain 0.5 to 1 pound per week, which should be your goal if you are a man. Women should aim for about half of this.

If you have just started training with weights, then you can easily double these numbers during the first few months of training, but after that they should settle into the above range.

2. don't ruin this with huge cheat meals or cheat days

One of the biggest mistakes I see many exercisers make during the bulking phase is massive overeating. A few really excessive days per week during the mass building phase is enough to double or triple your rate of fat gain.

3. if you are a man and have a body fat percentage of over 15%, reduce this to around 10% before mass building. If you are a woman and have a body fat percentage of over 25%, then reduce this to around 20% before mass building.

This is ideal for several reasons:

- It maintains insulin sensitivity and hormonal balance
- It allows you to maintain a calorie surplus for many months before you need to reduce your body fat
- It saves you from long and grueling diets

4. end the build-up phase and start reducing body fat when you reach a body fat percentage of 15 to 17% as a man or 25 to 27% as a woman

You should not try to lose fat slowly. Instead, do everything you can to lose fat as quickly as possible in a safe and healthy way.

5. juggle your bulking and dieting phases in this way until you have built up the amount of muscle mass you want to achieve

If you are like most people, you will eventually reach a point where you are satisfied with your overall muscle mass and development.

At this point, the goal is to get lean and stay lean while training hard and addressing the weak points in your development. A cyclical calorie intake works very well for this.

What you should do if you're not gaining weight

I mentioned above that the goal during the bulking phase should be to gain 0.5 to 1 pound per week. But what should you do if you are gaining less weight or not gaining weight at all?

Assuming you are following an effective training program and getting enough rest and recovery, the solution to this problem is quite simple:

Eat more

If you are building strength but not gaining weight and muscle, then you are simply not eating enough. By increasing your calorie intake slightly, you will bring it into the range that is ideal for your body when it comes to building muscle.

Of course, you shouldn't just arbitrarily increase your calorie intake. Here's a better approach:

1. keep your protein intake in the range of 2 to 2.5 grams per kilogram of body weight

There is no need to increase your protein intake further.

2. increase your daily calorie intake by 100 to 150 kcal by increasing your carbohydrate intake

In other words, this means that you should consume an additional 25 to 35 grams of carbohydrates every day.

3. repeat step 2 if your weight is still the same as before after 7 to 10 days

Keep doing this until you are gaining weight at the desired rate.

I should note in this context that some people need to eat very large amounts of food to gain weight steadily. I'm talking about guys or men who weigh 70 kilos and need 4000 kcal or more per day to gain half a pound of weight per week. These people are also known as hardgainers.

In this case, it is not effective to achieve the necessary calorie intake by increasing carbohydrate intake alone. In such cases, I recommend limiting your carbohydrate intake to 6 to 7 grams per kilogram of body weight and starting to increase your fat intake instead.

What about building muscle and losing fat at the same time?

Build muscle and lose fat...at the same time. Sounds simple, doesn't it? Why shouldn't we be able to do this? Well, some say this is wasted effort, while others say you need to follow "special" forms of exercise and diet to do this. Still others say that this is only possible with steroids.

Ultimately, they are all wrong.

Building muscle and losing body fat at the same time - also known as body recomposition - is not out of reach even for natural exercisers. It is possible, it does not require esoteric knowledge or any pharmaceuticals.

However, there is a catch. Whether you are able to do this depends on your body composition, your training experience and other factors.

To make a long story short, let me say this:

If you've just started training and are training intensely, then this will probably be possible.
If you are an experienced natural exerciser who has already built up a significant amount of muscle, then this is unlikely to happen.

Conclusion

The method of rampant mass gain followed by a diet phase, which is often recommended, does not work - or at least is anything but optimal.

The whole thing works as follows:

Eat like a barnstormer and build up some muscle mass and lots of fat.
Diet and (hopefully) lose all the fat - and probably all the muscle you've built up.

Ultimately, you'll end up back where you started.

But it doesn't have to end like this. Follow what you've learned in this article and you'll have a completely different experience. You will build a significant amount of muscle with minimal fat gain and you will lose nothing (or almost nothing) but fat when you diet.

So after each cycle of building and dieting you will be a little more muscular, leaner and stronger than before. Repeat this often enough and you will achieve the body of your dreams.

References:

Source: https://www.muscleforlife.com/the-best-way-to-gain-muscle-not-fat/

By Michael Matthews

Nov 19, 2019 Gigas Editorial approx. 8 min

The beginner's guide to the 5:2 diet

Intermittent fasting is a dietary regimen that involves regular fasting. The 5:2 diet, also known as "The Fast Diet", is currently one of the most popular intermittent fasting approaches.

The 5:2 diet was popularized by Michael Mosley. It is called the 5:2 diet because you eat normally 5 days a week while restricting your calorie intake to 500 to 600 kcal per day on the remaining two days.

As there are no restrictions or requirements on the foods you can eat, the 5:2 diet is more of a lifestyle than a diet. Many people find this type of diet easier to follow than a calorie-restricted diet (1).

How does the 5:2 diet work?

The 5:2 diet is quite easy to explain. You eat normally five days a week and don't have to think about restricting calories. On the other two days, you reduce your calorie intake to around a quarter of your daily calorie requirement. This corresponds to about 500 kcal for women and 600 kcal for men.

You are free to choose which two days you prefer, as long as there is at least one non-fasting day between these two days. A common way to plan the week is to fast on Monday and Thursday with two or three small meals and eat normally on the remaining days of the week.

It is important to emphasize that "normal" eating does not mean that you can eat anything you want. If you stuff your stomach with junk food, you probably won't lose weight and could even gain weight. Rather, you should eat the same amount of calories as you would if you weren't fasting.

Summary: The 5:2 diet involves eating a normal diet five days a week and restricting your calorie intake to 500-600 kcal on the other two days.

Health benefits of intermittent fasting

There are few studies that have specifically investigated the health benefits of the 5:2 diet. However, there are plenty of studies on intermittent fasting in general that show impressive health benefits (2, 3).

One important benefit is that intermittent fasting appears to be easier for many people to adhere to than continuous calorie restriction (4, 5). Many studies have also shown that different types of intermittent fasting can significantly reduce insulin levels (2, 6, 7).

One study showed that the 5:2 diet caused weight loss comparable to that of regular calorie restriction. In addition, this diet was effective in reducing insulin levels and improving insulin sensitivity (8).

Several studies have examined the effects of modified fasting on alternate days, which is very similar to the 5:2 diet (which is ultimately a 4:3 diet) (9). The 4:3 diet can help reduce insulin resistance and provide relief for asthma, allergies, cardiac arrhythmias, menopausal hot flashes and many other conditions (10, 11).

A randomized controlled trial conducted with normal weight and overweight individuals showed significant improvements in the 4:3 group compared to the control group, which ate a normal diet (12).

After 12 weeks, the fasting group had

Reduced their body weight by 5 kilos
Reduced their fat mass by 3.5 kilos with no change in muscle mass
Reduced their blood triglyceride levels by 20%
Increased your LDL particle size, which is a good thing
Reduced your CRP levels, which is a marker for inflammation
Reduced your leptin levels by up to 40%

Summary: The 5:2 diet can have numerous impressive health benefits including weight loss, reduced insulin resistance and reduced inflammation, as well as improving blood lipid levels.

The 5:2 diet for weight loss

If you need to lose weight, the 5:2 diet can be very effective if followed correctly. This is mainly due to the fact that the 5:2 eating pattern helps you to consume fewer calories. It is therefore very important to make sure that you do not compensate for the fasting days by eating more on the remaining days.

Intermittent fasting does not cause greater weight loss than regular calorie restriction if the calorie intake is the same (13, 14). Fasting protocols similar to the 5:2 diet have shown promise in weight loss studies:

One study review concluded that fasting on alternate days resulted in weight loss of 3 to 8% over the course of 3 to 24 weeks (15).
In the same review, subjects lost 4 to 7% of their waist circumference, which means they lost a lot of harmful belly fat.
Intermittent fasting causes less reduction in muscle mass compared to conventional calorie restriction (15, 16).

Intermittent fasting is even more effective when combined with exercise such as endurance training or strength training (17).

Summary: The 5:2 diet is very effective for weight loss when followed correctly. It can help reduce harmful belly fat and maintain existing muscle mass during weight loss.

How you should eat on fasting days

There are no set rules about what or when to eat on fasting days. Some people work best if they start the day with a small breakfast, while others find it best to eat as late as possible.

In general, there are two primary meal patterns that are used:

Three small meals: usually breakfast, lunch and dinner
Two slightly larger meals: Lunch and dinner only.

Since calorie intake is limited - 500 kcal for women and 600 kcal for men - it makes sense to use your calorie budget wisely. Try to focus on nutritious, high-fiber and high-protein foods that will fill you up without providing too many calories.

Soups are an excellent option for fasting days. Studies have shown that they fill you up better than the same ingredients in their original form or other foods with the same calorie content (18, 19).

Here are a few examples of foods that work well for fasting days:

A generous portion of vegetables
Natural yoghurt with berries
Boiled or fried eggs
Grilled fish or lean meat
Cauliflower rice
Soups (e.g. miso soup, tomato soup or vegetable soup)
Black coffee
tea
Still or sparkling water

There is no specific correct way to eat on fasting days. You will have to experiment to find out what works best for you.

What can you do if you feel unwell or experience uncontrollable hunger?

During the first few days of the 5:2 diet, you may experience episodes of overwhelming hunger. It's also normal to feel a little weaker or slower than normal. However, you may be surprised at how quickly the hunger disappears, especially if you try to keep busy or otherwise distract yourself.

In addition to this, most people find that fasting days get easier after the first few days of fasting. If you are not used to fasting, then it may be a good idea to have a snack on hand during the first few days of fasting in case you feel dizzy or nauseous.

However, if you repeatedly feel unwell or dizzy during the fasting days, you should discuss with your doctor whether or not you should continue with the 5:2 diet.

Intermittent fasting is not suitable for everyone and some people are not able to cope with it.

Summary: It is normal to feel hungry and a little weaker than normal during the first few days of fasting. If you repeatedly feel unwell or dizzy, you should discuss continuing the 5:2 diet with your doctor.

Who should avoid the 5:2 diet or intermittent fasting?

Although intermittent fasting is very safe for healthy, well-nourished people, it is not suitable for everyone. Some people should avoid dietary restrictions and fasting completely. These people include:

People with a history of eating disorders
People who frequently experience a drop in blood sugar levels
Pregnant women, breastfeeding mothers, teenagers, children and people suffering from type 1 diabetes
Women who want to get pregnant or have fertility problems

In addition, intermittent fasting may not be as beneficial for women as it is for men (20, 21). Some women have reported that their menstrual periods stopped while following this type of dietary regimen. However, this returned to normal after they switched to a normal diet.

For this reason, women should be careful when doing any form of intermittent fasting and stop immediately if any unwanted side effects occur.

Conclusion

The 5:2 diet is a simple, effective way to lose weight and improve metabolic health. Many people find it much easier to follow this diet instead of a calorie-restricted diet.

If you want to lose weight or improve your health, then the 5:2 diet is definitely something you should consider.