Wednesday, April 10, 2019

5 Ways To Turbocharge the Keto Diet

What if there was a way to turbocharge Keto?


Whether we're just starting out, or have been doing Keto for a while, we all want our fat loss to be as quick and easy as possible. Let's face it, patience is not our strength. We want it all and we want it now. These are advanced tips so beware, they might cause rapid fat burning.

“Synergy- The interaction or cooperation of two or more organizations, substances, or other agents to produce a combined effect greater than the sum of their separate effects.”

keto-fat-loss



The following tips might not be new, but when some of them are done together in a synergistic fashion, they can turbocharge your fat loss. This fat loss synergism is also a great way to redouble your efforts and push through the dreaded weight loss stall or Keto Stall.


1. Fasting and resistance training: 


Working out in a fasted state has numerous benefits. First of all, resistance training fully empties the glycogen stores in your muscles. If you weren’t in ketosis before you started, you almost certainly will be when you are done. Secondly, resistance training and fasting have both been shown to stimulate the release of human growth hormone (HGH).

This study (1) showed a 44% increase in human growth hormone (HGH) after progressive resistance training. In addition, this study (2) showed a 24-hour fast raised HGH levels an average of 1,300 percent in women, and nearly 2,000 percent in men. Now imagine the HGH increase you could get when you fast and do resistance training together?

2. Medium chain triglycerides (MCT) oil, carnitine, and black coffee: 


Black coffee stimulates (3) the release of fatty acids, and MCT oil is converted to ketones by the liver (4). Carnitine is an amino acid that helps shuttle fat (4) into the mitochondria to be used as energy. Ingested together, they can give you quick energy and a sustained energy boost, while not causing any glucose or insulin increase. Taking all three together makes you a ketone burning machine.

5 Ways to Turbocharge the Keto Diet (Video)



3. Prebiotics and probiotics: 


Many on the ketogenic diet struggle to eat enough vegetables to stay under their 20-30 gram daily carbohydrate requirement. Without a steady supply of prebiotic fiber and probiotic bacteria, general health can decline. Science is starting to emerge just how important it is to have healthy intestinal flora (5). Not only is it vital for the immune system, but it’s the secret to regular bowel movements. Prebiotics feed the probiotics and both are needed to maintain the bacterial balance in the gut. Taking both together has a synergistic effect and can vastly improve Keto Digestion.

4. Go to bed early on an empty stomach: 


Getting plenty of sleep is essential in lowering cortisol levels. "If your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels," said study director Plamen Penev, MD, Ph.D., assistant professor of medicine at the University of Chicago. Dr. Penev’s study (6) showed that lack of sleep reduced fat loss by 55 percent.

Going to bed on an empty stomach lowers insulin, and insulin stops the release of Human Growth Hormone (7) (HGH). HGH helps our bodies burn fat and preserve muscle and most of our HGH release occurs during the period of Stage 3 sleep. Stage 3 sleep occurs about an hour after you first fall asleep. It is estimated that as much as 75 percent of our daily HGH is released during that time (8). So if you go to bed on an empty stomach, your insulin will be low and you will be in a more favorable position to get the maximum benefit of HGH.

5. Detox and regenerate your mitochondria with Co-Enzyme Q10 and PQQ: 


Co-Enzyme Q10 and PQQ are synergistic supplements that have shown to rejuvenate the mitochondria.

Co-Enzyme Q10 is essential for ATP (energy) production via the mitochondrial, it scavenges free radicals and prevents oxidative damage (9). Drugs such as statins and metformin have shown to deplete Co-Enzyme Q10. This study shows that Co-Enzyme Q10 improves liver functions tests (10) and helps lessen the severity of fatty liver disease.


PQQ (pyrroloquinoline quinone) Is an obscure sub-type of B vitamin and is found in dietary sources. Here is a list of Keto Diet friendly foods that are high in PQQ. 

  • Broad bean
  • Green soybeans 
  • *Sweet potato 
  • Parsley
  • Cabbage
  • Celery
  • Green pepper
  • Spinach
  • Tomato
  • Green tea
  • Oolong (tea) 
  • Fermented soybeans (natto)
  • Miso (bean paste)
  • Tofu (bean curd)

*Sweet potatoes are high in carbohydrates, (27 grams per cup), however, eaten in small quantities as the only carbohydrate source of the day would still be acceptable.

Keto-diet-PQQ


In this study, PQQ supplementation (11) resulted in significant decreases in inflammation as seen in plasma C-reactive protein test. It also enhanced mitochondria-related functions. The potential health benefits of PQQ are pretty amazing. PQQ can regenerate new mitochondria with its growth-promoting activity. It also has an anti-diabetic effect, anti-oxidative action, and neuroprotective function.


This very lengthy study (12) demonstrated that oral administration of PQQ (20 mg per day) for two weeks improved impaired glucose tolerance in type 2 diabetics. PQQ clearly shows that it can be useful to improve insulin sensitivity in type 2 diabetics. Improving insulin sensitivity is the key to the success of the ketogenic diet. The beauty of PQQ is dosed as low as 20 mg a day still produces health benefits.



Robert N. Bryant

No comments:

Post a Comment

How to Get Into Ketosis in 24 Hours

How to Get Into Ketosis (quickly) In order to get into ketosis, you have to immediately start a therapeutic fast. Stop eating or drinki...