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LOW CARB DO'S AND DON'TS
TO KETO OR NOT TO KETO?
By Cameron Ritter
Dec 31, 2022
The ketogenic diet, also known as the "keto diet," is a high-fat, low-carbohydrate diet that has gained popularity in recent years for its claimed weight loss and health benefits. While there is some scientific evidence to support the use of the keto diet for certain health conditions, it is not for everyone and should be approached with a healthy dose of caution. Here are three pros and three cons of the keto diet to consider:
Pros:
1 - Weight loss:
One of the primary reasons people turn to the keto diet is for weight loss. By drastically reducing carbohydrate intake and increasing fat intake, the body enters a state of ketosis, in which it begins to burn fat for fuel instead of carbohydrates. This can lead to weight loss, especially if combined with regular exercise.
2 - Improved blood sugar control:
The keto diet may also be helpful for people with diabetes or pre-diabetes, as it can lead to improved blood sugar control. By reducing carbohydrate intake, the body requires less insulin to regulate blood sugar levels, which can be beneficial for people with insulin resistance or type 2 diabetes.
3 - Increased energy and focus:
Some people report increased energy and focus on the keto diet due to the body's increased use of fat for fuel. When the body is in a state of ketosis, it may be able to access stored fat more easily, providing a constant source of energy.
Cons:
1 - Difficulty sticking to the diet:
The keto diet can be difficult to stick to due to its strict carbohydrate restrictions. Many people find it hard to give up their favorite high-carb foods, and may struggle with cravings and feelings of deprivation. At the end of the day, the ability to stick to a diet and incorporate habit changes into a sustainable lifestyle is the most important aspect of any diet. If ease of sticking to the diet isn't high, the diet is bound to fail long term.
2 - Nutrient deficiencies:
The keto diet can also be low in certain nutrients, such as fiber, vitamins, and minerals, due to the restrictions on certain food groups. It is important to carefully plan meals and consider supplements to ensure that all nutrient needs are met. Many people set out to do a keto diet without taking micro nutrients or macro nutrient splits into account. This leads to unexpected health issues that can negate many of the benefits of the weight loss itself.
3 - Potential negative effects on athletic performance:
The keto diet may not be ideal for athletes or people who engage in high-intensity exercise, as it can lead to decreased performance and muscle loss. Carbohydrates are an important source of energy for physical activity, and reducing intake too much may lead to decreased endurance and strength. Plus, carbs are fun to eat and unless the idea of never having carbs again is a realistic one, keto would be a bad choice.
To wrap things up, the keto diet may have some potential benefits, but it is not for everyone and should be approached carefully. After years of working with clients I can say that less than 5% of the people that have tried Keto under my watch have successfully incorporated it into a lifestyle. I would recommend a more modest approach to carb reduction for weight loss to anyone interested in some of the benefits of Keto without the extreme elimination of an entire food group.
Trying to lose weight and want a place to start?
Try 100g of Carbs a day for women and 150g of Carbs a day for men.
Eat your bodyweight in grams of protein.
Then Get the rest of your calories from Fat.
If you don't know how to do the math on that See Our Short Blog Post on Calculating Macros.
*This is just advice it is always important to speak with a healthcare provider before starting any new diet or exercise program.
WHAT ARE MACROS?
AND HOW TO TRACK THEM!
By Cameron Ritter
January 2, 2023
Calculating macronutrients, also known as "macros," is a way to track the amount of carbohydrates, protein, and fat you consume in your diet. Understanding and managing your macro intake can be helpful for weight loss, muscle building, and overall health.
Determine your daily calorie needs:
The first step in calculating your macros is to determine how many calories you need to consume each day. There are several online calculators that can help you estimate your daily calorie needs based on your age, gender, weight, height, and activity level. Keep in mind that these estimates are just that – estimates – and you may need to adjust your calorie intake based on your individual needs and goals.
Set your macro ratios:
Next, decide on the percentage of your daily calories that should come from each macronutrient. A common starting point is to aim for 40% of your calories from carbohydrates, 30% from protein, and 30% from fat. However, these ratios may vary based on your specific goals and needs. For example, if you are trying to build muscle, you may want to increase your protein intake, while if you are trying to lose weight, you may want to decrease your carbohydrate intake.
Calculate your daily macro intake:
Once you know your daily calorie needs and your desired macro ratios, you can calculate how many grams of each macronutrient you should aim for each day. To do this, multiply your daily calorie needs by the percentage of calories you want from each macronutrient. For example, if your daily calorie needs are 2000 calories and you want 40% of your calories from carbohydrates, you would aim for 800 calories from carbohydrates, or 200 grams.
Track your intake:
Now that you know your daily macro goals, it's time to start tracking your intake. There are several ways to do this, including using a food diary or tracking app, weighing and measuring your food, or using nutrition labels. Be sure to track all the food and drinks you consume throughout the day, including snacks and beverages.
Make adjustments as needed:
It's important to keep in mind that your macro needs may change over time as your body changes and your goals evolve. Don't be afraid to make adjustments to your macro ratios as needed to meet your changing needs. It may also be helpful to work with a nutritionist to ensure that you are meeting your nutrient needs and achieving your goals in a healthy way.
Calculating your macros can be a helpful tool for understanding and managing your diet, but it's important to remember that it's just one aspect of overall healthy eating. It's also important to focus on the quality of the foods you are consuming, rather than just the macronutrient content.
CARDIO PARTY-OH!
Best Practices for Incorporating Cardio
By Cameron Ritter
January 4, 2023
Cardio gets a bad wrap sometimes. Some people swear by it and make it their main type of exercise, while others claim it’ll make you weak, slow down your gains in the gym, and actually slow down your metabolism. Today we will take a closer look at cardio and see if we can’t figure out where the truth really lies.
Cardio, short for cardiovascular exercise, is any type of physical activity that gets your heart rate up and increases blood circulation. It has a number of benefits for both the body and the mind, and is an important part of any fitness routine. Below, we'll explore the benefits of cardio and provide some tips on how to incorporate it into your routine.
Benefits of Cardio
Improved Cardiovascular Health:
One of the main benefits of cardio is that it improves the health of your heart and blood vessels. Regular cardio exercise can help lower blood pressure, reduce the risk of heart disease, and improve cholesterol levels.
Increased Endurance:
Cardio can also help increase your endurance and stamina, allowing you to perform physical activities for longer periods of time without getting tired as easily.
Weight Management:
Cardio can also be an effective tool for weight management. By burning calories through additional activity, cardio can help you lose weight or maintain a healthy weight.
Stress Relief:
In addition to the physical benefits, cardio can also have a positive effect on your mental health. Exercise in general has been shown to reduce stress and improve mood, and cardio is no exception.
Improved Sleep:
Finally, cardio can also help improve the quality of your sleep. Exercise has been shown to help people fall asleep faster and sleep more soundly, which can lead to feeling more rested and energized the next day.
How to Incorporate Cardio into Your Routine
Now that you know the benefits of cardio, you might be wondering how to incorporate it into your routine. Here are a few tips:
Find An Activity You Enjoy:
The key to sticking with any exercise routine is finding activities that you enjoy. This could be running, cycling, swimming, or something more low-impact like walking or dancing.
Start Slowly:
If you're new to cardio or haven't been active in a while, it's important to start slowly and gradually increase your intensity and duration over time. This will help reduce the risk of injury and make the process more sustainable.
Set Achievable Goals:
Setting goals can help keep you motivated and on track. Start by setting small, achievable goals and gradually increase the difficulty as you progress.
Mix It Up:
To avoid boredom and keep things interesting, try to mix up your cardio routine with different activities and intensity levels. This will also help prevent plateaus and keep your body guessing.
Don't forget to warm up and cool down: It's important to warm up and cool down before and after cardio to help prevent injury and promote recovery. This can be as simple as a few minutes of light stretching or walking.
Incorporating cardio into your routine can have numerous benefits for both your physical and mental health. By finding activities you enjoy, starting slowly, setting achievable goals, and mixing things up, you can make cardio a sustainable and enjoyable part of your routine.
Cardio is basically all good. We run into trouble when we take things too far in either direction when it comes to cardio. Too much really can impede muscle growth and make it hard to put on weight. Not enough, and you run the risk of carrying extra body fat or having a really weak system for breathing and pumping blood, not fun!
So where is the sweet spot?
Do as much low intensity cardio, such as walking, as your heart desires. When it comes to stepping up the intensity with a heart rate in the 60-80% of your heart rate max, you only need 10-30 minutes, 3-7 days per week.
My favorite recommendation for people trying to incorporate cardio is to start a daily walk of at least 10 minutes and add 10-30 minutes of jogging, biking, or vigorous hiking at least 3 days per week. As you get more conditioned you can increase the duration and the intensity.
If you ever find yourself going over 30 minutes, that is a sign that the intensity may not be high enough for your current level and it’s time to go a little harder so you can continue to improve. One last hint for those of you that don’t have a heart rate monitor, if you have to breathe out of your mouth there is a good chance you are going a little too hard. Try to breathe out of your nose at all times even if it feels difficult, this will keep you at a good heart rate without over exerting yourself.
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