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Bodyrecomposition Mailbag 12

Another mailbag.

High-Protein or High-Fat Ketogenic Diet

Question: I’m familiar with the “true” ketogenic diet of 90% fat which historically is a medical diet used to assist in controlling seizure prone individuals, but it has the added advantage of being a fantastic way to shed weight while keeping the brain fed. In your RAPID FAT LOSS diet, you say it’s basically a ketogenic diet but without the dietary fat – why? If I were to choose between the 2 ketogenic diets, why choose 90-95% PROTEIN over 90-95% FAT????

Answer: The issue, as always, comes down to a matter of context.  The original epilepsy ketogenic diet was developed, as you note to control seizures.  And for whatever reason, at least one aspect of that was developing very, very deep degrees of ketosis.  For this reason, a very high dietary fat content and lowish protein intake is necessary.

This is related to something called the ketogenic ratio which is critical for the treatment of epilepsy. … Keep Reading

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Bodyrecomposition Mailbag 11

And yet another mailbag

Too Much Cardio Followup

In the last mailbag, I addressed the question of what defines too much cardio.  In response to that I got the following question that will let me address a few relevant issues.

Isn’t to some extent, exactly what The Biggest Loser folks do? Restrictive diet in the 1k-1.5K calorie range, and then extremely high volume, low-medium intensity cardio for hours and hours? Essentially burn 2K or so cals in 4-5 hours of various stupid cardio activities and be 2K or so under Sedentary maintenance calories with their diet? Trying to make a 3.5k+ deficit every day?

Now I’ve written about the Biggest Loser before, along with having had the privilege of receiving some feedback from an ex-contestant.    In a similar vein I have also written extensive series on training the obese beginner.  However, I didn’t really address the question above. … Keep Reading

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Bodyrecomposition Mailbag 10

Once again it’s time for another mailbag.

Mixed Brain Fuel

Question: On a ketogenic diet, how rapidly does the brain flip between glucose and ketones for fuel? Can it use both fuel sources simultaneously?

Answer: The above question sort of encompasses a few different potential things and I’m not 100% sure which you’re asking so I’ll just cover them all.  First realize that one fuel that the brain cannot use is fatty acids, at least not directly.  This has led to the oft-stated belief that the brain can only use glucose. But this is incorrect as the brain has an alternative fat derived fuel which are ketones (or ketone bodies, the two major of which are beta-hydroxybutyrate and acetyl-acetate).

Ketones are produced primarily in the liver (from the breakdown of fatty acids) and exist predominantly as an alternative fuel source for the brain (they can also be used by skeletal muscle) during periods of low-carbohydrate availability. … Keep Reading

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Bodyrecomposition Mailbag 9

Another day, another mailbag

Maintaining a Very Low Bodyfat Percentage for Women

Question: Hello. Do you know any females who are successfully and consistently living at at lower body fat 10-12% using a keto/ low carb diet? Thank you!

Answer: First and foremost, 12% is about the lower limit of essential fat in women.  While you will sometimes have women estimated lower than that, this is an artifact of the equations.   A woman at 10% body fat is dead.  Even at 12%, almost all women will show massive hormonal issues, a lack of health and vigor.  This shouldn’t even be a goal for women, it’s unrealistic and physically damaging in the long-run.

About the lowest body fat I’d suggest any woman even attempt to maintain long-term is 15-16% bodyfat.  She will have a cut upper body, 6-pack abs and legs should be fairly lean (depending on her body fat distribution patterns) but, assuming she’s not doing anything completely idiotic with her diet and training, she should be ok. … Keep Reading

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Bodyrecomposition Mailbag 8

And yet another mailbag.

How Long to Take the EC Stack

Question: Hello! I have purchased your RFL handbook about 6 months ago. And have also been taking the ECA stack for about 5 months now. I really just want to know how long is safe to run an ECA stack!?? I have  only taken two doses a day instead of the suggested three. this is what it looks like : 25mg Ephedrine HCI , 200mg Caffeine, 162mg Aspirin once in the morning and another in the afternoon.

Answer: Since I appear to be officially out of ideas for things to write about (cut me some slack, I’ve got 500 posts on the site), I’m doing another Q&A this week.  For those unfamiliar with the acronyms, RFL is my own Rapid Fat Loss Handbook and ECA is a combination of Ephedrine Caffeine and Aspirin.

I don’t recall offhand when it really came into use but it was at least in the 90’s when it was found that the combination of ephedrine and caffeine were thermogenics (meaning that they increase energy expenditure), suppressed appetite, mobilized fat and had many other potential benefits for fat loss on a diet (other thermogenics such as green tea, capsaicin and nicotine were also studied).… Keep Reading