What is Athletic Ketosis?

A Better Kind of Ketogenic Diet. A Different Kind of Journey.

One Client at a Time.

 

Your dreams shouldn’t just be dreams. You are tired of saying, “Tomorrow I will make things right.” The steps towards living the life you want and being the person you know you want to be starts Today.

 Many of you are here because you are looking to take your fitness to the next level. This could be through and by the means of weight loss, muscle gain, tightening, sculpting or all of the above. I have good news for you: You have found a system that few know about, a system that will allow for near maximal muscle gain while facilitating near maximal fat removal. This will come not by the individual pursuit of nutritional ketosis, but by following specific macromolecule partitioning combinations (gram based macros system) under and within the guidance of the Athletic Ketosis System and your coaching staff.

This diet will show you if you really want to achieve your dreams. If you want to see what’s really inside of you and if you really want to achieve success in your fat loss journey – this eating system will show you, through your own actions what you really want, no need to wonder anymore. Unlike the standard nutritional ketosis that most users follow, this system will employ higher protein levels to facilitate the building and repair of muscle tissue and traditionally lower levels of fat to both provide the energy you need, but also to fuel the ketogenic engine that will facilitate the use of fat as a primary fuel source.

 

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 The Athletic Ketosis System, depending on individual needs, likes and schedules can utilize:

  • Intermittent Fasting, a clinically proven system which facilitates weight loss though the decreases of insulin levels, increases in human growth hormone, improves cell repair and will provide a metabolic rate boost upwards of an additional 15%.

It has been clinically shown that the benefits are maximal during a 16 hour fast for men and 14 hour fast for women. This could be done by eating all of your calories from 12pm (noon) to 8pm (males) or 10am to 8pm (women) for examples.

  • The use of Bulletproof Coffee or Bulletproof Chai. This product which will provide the purest cleanest form of Ketogenic energy/fuel that we can get, while not breaking our physiological fast, and coating our stomach and filling us up, easily allowing us to make it several hours until our fast-breaking second meal.

While these are not necessary for success in the system – they are options that are available for you that have their own advantages.

What you will need to get through this point and going forward:

Water. Lots of water. You might be used to drinking half a gallon. This is now a gallon. You might even need to drink more – we will figure out what the right amount is for your body This will be a large part of Ketosis and cleansing and being clean, hydrated and efficient.

Sodium, Potassium, Magnesium: When the body has low insulin levels it will excrete electrolytes such as sodium at a significantly accelerated rate and for this reason when in Keto – you will need to supplement your diet with more sodium or you will find yourself experiencing ‘The Keto Flu’ which can encompass lethargy and headaches. Proper sodium levels will curb or eliminate this.

When in/getting into Ketosis – Potassium will also need to be addressed and we will see what the gap is between what you get from your diet to what we need to get to in order to achieve the RDA. Lack of enough potassium can cause water retention, which leads to conditions such as edema, swelling, and thus experience ‘weight gain’. Low levels of potassium may cause conditions such as ‘weight gain’, sweating, and muscle cramps. While sodium is found primarily in the extracellular plasma, potassium is found mostly within the cells.

Too much of sweating and exercise can cause a depletion of sodium and potassium, which may lead to edema or water retention – which is why our custom nutritional plan is designed around your schedule.

What to expect once you ENTER Ketosis:

There will be an adaption period which might take several weeks but you will begin to lose weight from the very first day you begin to eat Keto-friendly and this will only accelerate. While there might be days you feel tired when you are in Ketosis – what you can expect is limitless energy, motivation and feeling happier and sun shining brighter than ever. Some days life occurs – some days you don’t get enough sleep or have a lot riding on your mind – these types of effects might overcome the keto-high of norm, but that is okay and normal – we should focus on being healthy, the rest will come.

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What is Keto for our purposes?

I will explain this from an evolutionary/scientific perspective:

Currently your body uses carbohydrates (carbs) as they are your primary source of energy. If you eat it – use it or it will be stored.

Now – remember your body doesn’t know what year it is or what world it lives in. Imagine that this is the year 500. Carbs are now scarce. If carbs are scarce – how can you chase after animals, build things with big rocks and battle to survive? You simply can’t because you have no energy to use.

Now imagine that carbs are indeed scarce and it’s a resource that is no longer prevalent.

So how did the human body adapt and evolve to combat this situation? Instead of dying and letting you be overtaken – it will SWITCH itself from using carbs as the primary energy source to using fat.

This means that every action you take – moving, breathing, laughing, standing, walking, running, lifting – everything is fueled by fat.

Combined with the correct nutrition plan and a great exercise/fitness plan – this diet will build muscle, lean, tone, and drop fat like nothing you have ever experienced.

Once you are in a ketogenic state – you will experience an amount of energy unlike anything you have ever felt. LIMITLESS energy. Day until night. Never will you want a nap. The sun will be brighter and shinier. You will smile more. You will be sillier and lighter. You will be high on life.

In order to get INTO a ketogenic state – It will take 3 days of eating sub 35-40 grams of total carbs (while other systems can claim that it is 50g of carbs, for other reasons which will be explained to you, we use a lower level of carbs).

Let me explain the significance, and I can’t stress this enough. It takes 3 days to get in. Once you are in – you are in and you will be a fat burning, high on life machine. But once you go over that carb zone – your body will understand that carbs are no longer scarce and can be a source of energy and you are out of KETO. Now it will take you 3 days to get back in – though you will still be eating healthy and losing fat as you get back in.

This means – it is imperative you eat enough calories and stick to your plan. Under-eating will catch up with you and when it does you will break ketosis by eating anything you see. You will not feel as amazing and things won’t be as pleasant as you may experience fatigue due to low carb as you get back in.

Really wanted that piece of cake? Your friends are all eating it? You’ve worked hard, why not? Guess what? After you eat it – it’s long gone. You can’t taste it any longer and all that’s left is you and your keto-less body. It’s never ever worth it unless you are planning on breaking keto for the purposes of a refeed. We can and will address proper refeed days and timing –when – how, but I assure you – if you can’t be around crap and carbs – if you can’t say no – than you don’t want to actually achieve your dreams because while you want to look and feel like a Titan, but you aren’t willing to pay the toll.

If you are asking – if this is so amazing – why doesn’t everyone do it? First – many people are too weak to go the first 3 days to reach salvation and the greatest feeling of all time. They are just dreamers. You are a do-er. If you don’t have strong will – you will break and then POOF you are out of keto.

This is why having the right team supporting you and a nutrition plan with the right calories and the right macros in the right places are essential.

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You will have many nutrition plans supplied to you with many options and variations of things you can choose from – You don’t have to follow the same thing every day but having an understanding of what you can eat and when so you can find your rhythm is important. It takes time to comprehend the eating and the whys – but you can and will.

You will read about Ketogenic diets utilized with great success by which are 75% fat and low protein, low fat. This diet does not suit our needs or our goals because we want to build lean muscle. This is best nutrition system for cutting fat. This is the best nutrition system for building muscle without putting on fat.

The only person standing between your dreams and you is you. Stop thinking so much. JUST DO IT.

 

Keto Protein Pancake
Serves 2
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 2 scoops protein powder (23-25g of protein per scoop)
  2. 2 tsp baking powder
  3. 1/4 tsp salt
  4. 1 tbsp coconut flour
  5. 2 eggs
  6. 1/4 tsp vanilla extract
  7. 4 tbsp butter (softened butter since it will melt as you cook and add moisture and flavor to pancake) - salted butter will be superior for this recipe
  8. 1 tbsp heavy cream
  9. 2 tbsp Belgian cookie syrup (optional) or 2 strips of bacon (optional)
Instructions
  1. Combine all your non liquid ingredients into a bowl.
  2. Combine all your liquid ingredients into a bowl.
  3. Pour your wet ingredients bowl into the dry bowl. Mix it with a spoon until the batter is chunky - do not over mix it into a liquid state. We just want a general combination.
  4. Add in optionals if you want.
  5. Heat up a pan with some coconut oil or bacon grease - it will give pancake a nice outer shell without burning it. You can use butter as well but don't let it burn the pancake.
  6. ¼ cup measuring cup to pour pancake batter onto pan.
  7. Do the same with how ever many pancakes you wish to make (since we are making two large pancakes, you will make one more pancake).
  8. Allow the pancake to cook until bubbles form on the top. If the bubbles pop and are surrounded batter, it’s too early to flip the pancake. Wait until the bubbles pop and the holes remain.
  9. Flip in one motion and let the pancake cook for about a minute. Don’t overcook.
Notes
  1. One of the best kinds or types of proteins to use to make protein keto pancake is Syntrax Matrix - Milk Chocolate Powder. This is the ideal protein pancake because it is a combination of whey and casein which seems to be superior for binding over just using whey protein.
Calories
500 cal
Fat
35 g
Protein
38 g
Carbs
5 g
Athletic Nutrition Systems http://athleticnutrition.systems/
Keto Pancake
Serves 1
Prep Time
5 min
Cook Time
10 min
Total Time
20 min
Prep Time
5 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1/4 cup almond flour
  2. 1 tsp coconut flour
  3. 1/16 tsp Stevia
  4. 1/4 tsp cinnamon
  5. 1/4 tsp baking powder
  6. 1 pinch salt
  7. 1 egg
  8. 1 tbsp coconut oil
  9. 1 tbsp almond milk
  10. 25-30 grams blueberries (optional)
Instructions
  1. Combine all your dry ingredients into a blender and mix.
  2. Place the wet ingredients into the blender and mix/combine. You can now throw in blueberries or add them during the cooking phase.
  3. Heat up a some of coconut oil on a pan and pour in half your batter. Add blueberries to the pancake and cook until bubbles stay around the rim of the pancake - about 1-2 minutes.
  4. Flip and cook for about another 20-30 seconds.
  5. Now do the same with the second half of the batter.
Notes
  1. One of the best kinds or types of proteins to use to make protein keto pancake is Syntrax Matrix - Milk Chocolate Powder. This is the ideal protein pancake because it is a combination of whey and casein which seems to be superior for binding over just using whey protein.
Calories
400 cal
Fat
32 g
Protein
14 g
Carbs
10 g
Athletic Nutrition Systems http://athleticnutrition.systems/

Carbohydrates Explained

What are Carbohydrates?

Carbohydrates or carbs for short, are macronutrients which provide a source energy to our bodies. They are the predominant fuel source which will be tapped into during high intensity training sessions and unless you are in a ketogenic state, glucose (what carbs break down into during breakdown) will be the only fuel utilized by your brain and nervous system under normal conditions. [If a non-normal condition arises which requires more energy or carbohydrates are not available and the body is required to break down another macronutrient for energy, this will present a different energy-utilization scenario for your body.]

Typically, in a carb based diet, carbohydrates make up roughly 40-65% of the diet’s caloric requirements. Individuals can drop this amount significantly and still have enough energy to perform, but this again is based entirely on the activity level, body size, activities to be performed and level of adaption to the activity. It is not advisable to under fuel for activities, though people who do their own diet and nutrition often do this, unintentionally.

While ketogenic diets such as Athletic Ketosis does not rely heavily on carbohydrates, even these diets can utilize carbs in a pre-workout fashion to fuel high-intensity strength training exercises.

Part of the reason carbs got a bad reputation is because not all carbohydrates is created equal. Within the current state of American diets, about 45-55% of the carbohydrates people consume are in the forms of high-fructose corn syrups and sucrose, two types of sugars (carbs) which are the least ideal for most people, especially those who are not using this carb to fuel performance.

 

What are the types of Carbohydrates?

A common question you might hear or be wondering is: What kinds of carbs are there?

  1. Polysaccharides – this is a complex carbohydrate which can consist of many monosaccharides (simple sugars) linked together
    1. Starch– included potatoes, wheat, corn and rice.
    2. Fiber – This is a particular type of carb which cannot be digested by the body but provides numerous benefits, low caloric yield, and high satiety. It is broken downs into two types and the recommendation is to aim for an intake of 20-30 grams per day.
      1. Soluble – This type can help lower blood pressure and glucose levels and can commonly be found in oatmeal, bran, root vegetables, lentils, some fruits and nuts.
      2. Insoluble – This type can help move food/ruffage through your digestive tracts, preventing constipation and improving regularity. Common examples include oats, rye, barley, brown rice, some vegetables, whole gain and wheat.
    3. Glycogen – This is a long term storage option for the body that is produced within the muscle and liver. (The brain and stomach can also produce glycogen during glycogenesis).
  2. Oligosaccharides – These are one of the components of fiber, typically found in plants, which are said to have many health benefits.
    1. Found in many vegetables such as onions, garlic, sunflower, asparagus.
  3. Disaccharides – A disaccharide is a type of carbohydrate consisting of two monosaccharides (simple sugars) linked together.
    1. Maltose – this is a combination of two simple sugars (glucose and glucose) and is found in candies and many cereals.
    2. Sucrose – this is a combination of two simple sugars (fructose and glucose) and this is known as table sugar – often coming from sugar cane.
    3. Lactose – this is a combination of two simple sugars (glucose and galactose) and is found in milk.
  4. Monosaccharides – there are the most basic and simple of the carbohydrates. They are often referred to as single sugars and are used to form bigger carbs (such as disaccharides).
    1. Galactose – examples include dried figs, milk, many beans, many yogurts.
    2. Fructose – examples include honey, fruit juices, some sweeter wines, types of molasses and corn syrups.
    3. Glucose – examples include fruit juices, candies, honey, agave nectar, chocolate, energy drinks.

As a note glucose and galactose have an exceptionally high glycemic index as compared to fructose which raises the blood sugar slower and at a milder rate (lower glycemic index). Sugar alcohols resemble both mono and disaccharides but are not either of them.

 

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Carbohydrates yield 4 kcal/energy per gram. For example, a candy carb with 30 grams of carbs yields, just from these carbs, 120 calories worth of energy.

 

In conclusion: Carbohydrates these can be viewed through the lens of sugars, starches and fiber.

Sugars are the simple carbohydrates and can be found in syrups, honey, table sugar, baked goods and juices.

Starches are the complex carb storage form in plants and can be found in breads, rice, pastas, corn and potatoes.

Fiber is a structural plan polysaccharide and is found in vegetables, fruits, beans, nuts, oats, breads and whole grain products.

When I am in Ketosis – What happens to the carbs I DO eat?

When you are in a state of nutritional ketosis you will remain in this state unless you fall over the carbohydrate threshold and kick yourself out of ketogenesis.

What happens to the carbohydrates you consume while safely WITHIN ketosis?

I answered this recently: [Transcript]

Individual: The longer I eat under 35g carbs the sooner I burn fat during the day?
I’m not sure how to word this but the sooner the carbs burn up the sooner my body fat and healthy fat is used as fuel and help build muscle and lean me out?

Leon: When you are in ketosis and not over your carb limit – your body will use fat for energy even in the presence of carbs. So as you walk, breathe, function – fat is being utilized to fuel this, not carbs. Fat, both in a ketogenic state and in a non ketogenic state, is used to fuel low intensity movements – whereas carbs are preferred for high intensity exercises – so if you have carbs available it will eat through that before going to fat. But to answer your question – and I really mean this – just stay under your allotted carb amount. If I thought staying under 5g would help you burn more calories, or in an amount that is significant enough to relevant, I would tell you to do so. You must also remember that we are thinking marathon not sprint – just stay under your total carbs and you will be maximizing your potential fat burning, especially along with IF, which I recommend ofcourse at 14 hours for women and 16. Remember – caloric deficit is what causes fat/weight loss. Ketogenic state just let’s us use a fuel that helps enhance this objective. A caloric surplus in ketosis is still weight gain. There are some functions that may still require glucose and the carbs you consume will go to meeting those demands. I believe eating 20-35g carbs is healthier and safer than 0-15g total. Some of the more elite ketogenic athletes I coach consume carbs pre exercise as they lift for 3 hours at extreme levels of volume and weight and use this carb to fuel their workout. The carbs are eaten and they are still in a ketogenic state. I ofcourse do not recommend doing this without guidance from a dietary perspective. But I mention this as so far to say that their fat and weight loss is not inhibited. Ketosis has many benefits besides an acceleration of fat utilization and fat metabolism – but in simple terms.. Don’t worry about those carbs especially if you lift. And even if you don’t – don’t hurt your diet and long term sustainability in a mad scramble to min/max yourself to lowest carbs possible.

 

The important thing to remember is that you don’t need to suffer in the creation of your meal plan and miss out on potential foods you enjoy, just to drop to under 20g carbs -> there is no need for this as you are not gaining any relevant benefits. Just stay in a ketogenic state, drink water, manage your electrolytes, check in with your coach and enjoy life.

 

Why does everyone think fat is bad for you?

The National Dietary Guidelines, which were developed in 1977, have been spreading misleading about fat for decades by allowing trite and archaic misconceptions to stand and spread into the general public giving them false information and ideas about dietary fats and their consumption.

The general public doesn’t know why fat is bad. They just “know it is” and they will argue this to the bitter end. How can consuming fat NOT be bad for you? It makes sense on some basal level of reasoning. This lead to decades of diets and fads and why people have been spinning in circles never achieving their dreams while those with higher tier coaches are able to look how you want to look. But we are not here to argue feelings – we must look at concrete scientific data showing why consumption of certain types of fat is NOT bad for your health.

Why do people inherently believe that fat is bad?

What lead to this initial belief that seems to permeate the minds and opinions of not only the general populace, but also most fitness and nutritional coaches who know little past their personal experiences and what has worked for them personally?

Answer:

The National Dietary Guidelines that were established and are used by the United States. These guidelines were introduced in 1977 and had the goal of reducing coronary heart disease (CHD). People have always feared the word fat because we associate it with body fat, which for all intensive purposes, is the byproduct of eating within a caloric surplus resulting in energy storage within fat cells.

The guidelines did the best they could considering they had absolutely no data to back up this claim about fat – but it is the claim that has propagated recommendations for the last 40 years, even in the face of a decade of new studies proving their claim that fat causes CHD to be non-correlative and incorrect. The guidelines were recommended to over 220 million Americans without any supporting evidence from Randomized Controlled Trials. The decision was made based upon a 1977 a study which was conducted on 2467 unhealthy men and recommendations were made based off the findings of this group.

No reviews have been made of the trials and evidence available at the time until recently and the recommendations were originally made in 1977.

How could such a lack of evidence/data pass through as government guidelines?

Two men, Dr. Robert Olsen and Senator George McGovern, chair of the Dietary Committee.

In a recorded discussion in 1977, Olsen said:

“I pleaded in my report and will plead again orally here for more research on the problem before we make announcements to the American public.”

to which the Senator replied with:

“Senators don’t have the luxury that the research scientist does of waiting until every last shred of evidence is in”.

An abundance of evidence and Randomized Controlled Trials (RCTs) were available to the dietary committees and were not considered. Looking upon the trial of 1977 trial of the 2467 men which had been observed – No primary prevention measures, no RCT from the dietary fat recommendations and no women were included in the trial. No RCT at the time concluded that the dietary guidelines were advisable. It is baffling how dietary advice was recommended for over 220 million Americans from highly conflicting results from a small number of unhealthy men.

A meta-analysis and review of RCTs published prior to 1983 was conducted which studied the relationship between cholesterol, dietary fat, the development of Coronary Heart Disease.

No differences were found in the cause of mortality resulting from dietary interventions. Even when the controlled groups had their cholesterol levels dramatically improved – there was still no difference in mortality rates compared to groups with higher levels of cholesterol. Looking at over 18 studies examined in this meta-analysis – there was no relationships found between the deaths which occurred from Coronary Heart Disease (CHD) or all-causes, even though there were serious and significant reductions in the cholesterols levels across the groups which had dietary interventions (including the control group). These studies show that the role serum cholesterol plays as an intermediate to the development of CHD has been widely misconstrued. General reductions in dietary fat and saturated fat do not decrease the development of CHD.

In conclusion: Based on the current literature and studies – Dietary Fat intake and cholesterol level does not contribute to higher levels of mortality and CHD.

 

References:

Harcombe Z, Baker JS, Cooper SM, et al. Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: a systematic review and meta-analysis. Open Heart 2015;2:e000196. Link to the Study

DiNicolantonio, JJ. The cardiometabolic consequences of replacing saturated fats with carbohydrates or Ω-6 polyunsaturated fats: Do the dietary guidelines have it wrong? Open Heart 2014;1:1 e000032. Link to Study

Lundell, D. Heart surgeon speaks out on what really causes heart disease. March 2012. Link

Sachdeva, Amit et al. Lipid levels in patients hospitalized with coronary artery disease: An analysis of 136,905 hospitalizations in Get With The Guidelines. American Heart Journal , Volume 157 , Issue 1 , 111 – 117.e2. Link to Study

Chowdhury R, Warnakula S, Kunutsor S, Crowe F, Ward HA, Johnson L, et al. Association of Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta-analysis. Ann Intern Med. 2014;160:398-406. doi: 10.7326/M13-1788. Link to Study

Bahl, R. The evidence base for fat guidelines: a balanced diet. Open Heart 2015;2: doi:10.1136/openhrt-2014-000229. Link to Study

de Souza Russell J, Mente Andrew, Maroleanu Adriana, Cozma Adrian I, Ha Vanessa, Kishibe Teruko et al. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies

Sauvaget C, Nagano J, Hayashi M, Yamada M. Animal protein, animal fat, and cholesterol intakes and risk of cerebral infarction mortality in the adult health study. Stroke 2004;35:1531-7. Link to Study

Nutritional Differences between Organic and Non-Organic Milk and Meat

There has been much discussion surrounding the claims that there are health and nutritional benefits of Organic vs Non-Organic Milk and Meat. A recent study published in the British Journal of Nutrition found some stark differences between the two especially as it pertains to fatty acid composition, as well as to nutrient/antioxidant content.

Several findings stand out as relevant:

  • Conjugated Linoleic Acid (CLA) is found at a 40% greater concentration in Organic Milk.
  • Iodine and Selenium is found at a 74% greater concentration in Non-Organic Milk.
  • Iron, Vitamin E and some carotenoids are found in higher concentrations in Organic Milk.
    • Carotenoids function as antioxidants which can help protect against cellular damage, aging effects and have even shown to have beneficial effects towards some chronic diseases. It’s important to note, at least for informational purposes, that these carotenoids cannot be synthesized by humans and your diet is the only way to get them.
  • Beneficial Omega-3 Fatty Acids are found at a 50% greater concentration in both Organic Milk and Meat than the similar conventional Non-Organic products.
  • Palmitic and Myristic acid, which are two types of saturated fats, are found in slightly lower concentrations in Organic meat and  have been linked to an increase in cardiovascular disease.

All in all, the literature points to the facts that Organic Milk and Meat have more preferable fat profiles and that these profiles are commonly found in the organic farming standards which promote outdoor grazing and low concentrate feedings.

 

References:

DŚrednicka-Tober , MBarański , CJSeal , et al. (2016) Higher PUFA and n-3 PUFA, conjugated linoleic acid, α-tocopherol and iron, but lower iodine and selenium concentrations in organic milk: a systematic literature review and meta- and redundancy analyses. Br J Nutr 115, 10431060. Link to the Study