Wattbike Performance Insights

PERFORMANCE INSIGHTS MAY 2017 

How To Improve Your Speed During A Time Trial

Time trials are ridden at a hard, but sustainable pace. To improve your physical performance, you need to increase the power you can sustain. A well-paced time trial is a skill that can be learnt but it requires practice, go out too hard and you will fade toward the end, take it too easy at the start and you won’t achieve the best time you are capable of.

Prepare For The Haute Route With Wattbike

Following recent expansion of the Haute Route Series, we have stepped up our relationship to become Series Official Supplier. Click the link below to get your free Haute Route training plan.

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6 Ways To Prepare For A Multi-day Race

If you have completed a few sportives already this year, you might be thinking about how to step up your game and challenge yourself even further. That’s where multi day rides come in. 

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Breakaway Basics – Identifying The Attack And Making A Break

Looking to enhance your performance by adding breakaways to your skillset? Discover the basics of the breakaway and understand the prime time to make a break.

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Three Wattbike Sessions To Improve Your Power

Looking for workout to try this #wattbikewednesday? Here are three power building sessions, perfect for improving power ahead of the summer season. 

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Visit the new look website at WATTBIKE.COM


Wattbike’s Top Tips: Looking At Lizzie’s Season Ahead, Plus Your Guide To Functional Threshold Power


Off Season Training And Looking At The Road Ahead

Lizzie Deignan: Off Season Training And Looking At The Road Ahead

With the infamous classics season underway and some of the sport’s toughest, most unforgiving courses in the calendar still to come, how has Wattbike Ambassador Lizzie Deignan fared through a long winter of training, post Olympics?

Set against the additional weight of expectation that will inevitably come with competing in front of home crowds, friends and family as the Tour de Yorkshire rolls in at the end of the month, we asked Otley’s star cyclist how she’s feeling about the year ahead.

Last year was extraordinarily busy for so many athletes. How’s the off-season training been going and how are you feeling about your 2017 racing campaign? 

The off season was busy as it always is post Olympics. I got married and enjoyed spending time with family and friends. I had a couple of low points in the winter but making sure I planned mini breaks and warm weather camps got me through those times. The return of my training partner, Tiffany, from Australia was also a boost. It’s nice to have somebody to meet and keep me company on the long rides. There are areas which I had hoped would go better in training. I was unfortunate with illness and injury but I was patient and I came out of the winter well. I’m excited about 2017.

You snapped a picture training on the Wattbike on a stormy day at home in Monaco –complete with bobble hat! How has the Wattbike been an advantage to you over the winter? 

I was wearing an Irish flag bobble hat – it’s my husband, Phil’s! I have a World Champs bobble hat too, but the stripes belong to Amalie now so my hat has been retired to the wardrobe, for now at least!

The Wattbike has been an advantage because I’ve been able to use it during bad weather but also for specific sprint sessions. It’s unusual to find a flat road here that isn’t busy with traffic so I can create some real quality sessions on the Wattbike, in safety too which is a bonus.

The Wattbike is designed to replicate the feeling of riding on the road, which is an advantage because riding outdoors isn’t always possible or what’s best for training progression. Why do you think it’s important for cyclists to think about structuring some indoor training and measuring it over the winter?

Using the Wattbike for specific training is the best way to go when time and motivation in the winter can be limited. Measuring your progress with power can be really motivating. Tangible improvement is the most exciting part of my training. The Wattbike enables you to be time efficient, after a 10 minute warm up you can be straight into a quality session without having to consider darkness or traffic.

Last year was huge by comparison with your series of wins in the early season, a hilly course in Rio, capped by a superb rainbow jersey-winning performance in the women’s team time trial and of course…..your wedding!  What are your key objectives for this year by comparison on the bike?  

My key objectives are different to previous years. I am focused on the Ardenne classics. We have two new races and they are exciting as they don’t quite suit me on paper but they are a new challenge and I need that. The Tour de Yorkshire goes off the back of that week so fits nicely in terms of an objective – of course I would love to win on home roads. The World title is again one of my biggest goals.

The Boels-Dolmans Cycling Team has progressed quickly to the top of world cycling, and the team says the victory last year at the World Team Time Trial which you helped to win, fulfilled a long-held dream for the team overall. What do you love most about riding for the team? 

Its impossible to only give one answer. Every rider on the team is so driven. I enjoy being surrounded by a group of women who work so hard for their dreams and it’s inspiring to see the progression of some of my team mates. Building a team that works so well together is difficult, but whatever it is we seem to have got it. We trust each other and commit to the team winning no matter which rider we put on the top step. Our staff are passionate and committed to giving us the best opportunities and most of all we have an awful lot of fun, we collectively love cycling!

Are there any races that you’re particularly looking forward to this year?

I’m really excited about the Tour de Yorkshire. I know the route from training and it’s really tough, but it means my potential of being able to win is much higher. That would be so nice in front of friends and family at home.

You can count on us to be cheering you from the sidelines – we’re really looking forward to seeing you on your home turf again. Why is the event so special to you?

It’s an opportunity to show my family and friends the sport I love. We are still lacking the TV coverage we need in women’s cycling so it’s great that they can watch me without travelling too far. Yorkshire is hosting the 2019 World Championships, and the sport is really popular at home so there is always a great atmosphere at races.

We can’t leave without asking….how’s married life going with Mr Deignan, and should we expect some off-camera competitiveness through the race season? 

Married life is great thank you! Me and Phil are both fairly unusual compared with other professional athletes – our competitiveness is only for the bike. Off it I would like to think we are both pretty laid back!

And, will the bobble hat be making any more appearances? 

Ha ha! Maybe when I race in Belgium!


How And When To Start Building Sprint Into Your Training

How And When To Start Building Sprint Into Your Training

Sprint training benefits nearly every type of rider. Even if your goal is a hundred mile sportive and you are very unlikely to ever find yourself sprinting for a finish line there are still clear reasons why it would benefit your fitness.

For a start, sprint training, 30 seconds of all-out effort followed by 4.5 minutes of recovery has been shown  to have similar benefits to endurance training. So sprint training is a time efficient way of building your endurance for long events.

When you sprint you recruit more of your muscle fibres to provide the maximum power to the pedals. For less intense efforts not all of your muscle fibres need to be engaged, so it could be said that sprinting hits the spots that other training misses. One single maximal sprint will engage nearly all of your muscle fibres but research has shown during repeated sprints your central nervous system regulates muscle fibre recruitment to limit fatigue. This still means that a series of sprint efforts will hit more fibres than a steady ride.

Sprint training also has a positive effect on your bike handling skills, reaction times and alertness. If you ride at one moderate pace for most of your training you can start to feel sluggish and slow to respond, sprint training is a wake-up call your body might benefit from.

Sprints

Image courtesy of Hotchillee

When should you start sprint training?

Sprint training is high intensity and as such it requires recovery time between sessions. For this reason, some coaches will not advocate sprint workouts during a base building phase. However as sprint training has been shown to have a positive benefit on your endurance there is an argument for including at least one session a week, particularly if you are short on training time, throughout the year.

If sprinting and speed is your target, then increase the number of sprint or interval sessions you do in the pre-competition phase of your training as you reduce the moderate intensity volume to allow more time for recovery.

If you are new to sprinting or high intensity efforts, then you are likely to get some muscle soreness and stiffness after your first few sessions which is totally normal. However, sprinting does increase the load on your ligaments and tendons so if a pain is sharp or located in one specific area, rather than a generalized ache, make sure you get it checked out.

How to integrate sprints into your training

There are three key types of sprint training, these can be added into longer endurance rides or sessions on their own.

Power Sprints – from a slow start

This helps you to develop explosive power from a slow speed. Good for attacking, standing starts or on a climb.

Get into a big gear and roll slowly till you are almost at a standstill. Either in or out the saddle accelerate and hold it for 20 seconds or until you start to spin out. Ease back into an easier gear and spin for 5 minutes. Repeat up to 8 times.

Super Speed – sprinting from an already fast pace.

If you are sprinting against other riders, then chances are you will already be moving fast. This helps you to accelerate to get the gap.

Use a safe downhill slope to increase your speed, when you get close to the bottom of the hill shift gears and increase your cadence to accelerate. Keep the speed up as you hit the flat, or bottom of the next hill if it is a rolling stretch of road.

Tabata style sprints – repeated high speed efforts with little recovery

One sprint is seldom enough in a race situation. This will help with repeated sprints out of corners or if you have to go again to make an attack stick.

Sprint hard for thirty seconds, then pedal easily for thirty seconds, repeat 5 times. Make sure you don’t stop pedaling between efforts, you need to maintain momentum to keep the speed high.  Recovery spin for 5 minutes. Repeat up to 5 times in a session and follow with a good cool down. This session is best suited to indoor training on turbo or Wattbike.

Hannah ReynoldsWritten by Hannah Reynolds

Hannah is proof that you don’t need to be good at racing to pin on a number, just enthusiastic. She has ridden some of the world’s toughest sportives including the Haute Route Alps, La Marmotte and Megavalanche – the famous downhill mountain bike race.

When she’s not on the bike, Hannah is a freelance writer and journalist and former Editor of Cycling Weekly and Cycling Active. She is co-authour of France en Velo and Bloomsbury publications Fitter, Faster, Further and Get on Your Bike.


Your Guide To Functional Threshold Power

Your Guide To Functional Threshold Power

Functional Threshold Power, or FTP, is a serious stat bandied about by many cyclists. If you’ve heard of FTP but aren’t sure why it is important or how to measure it, follow our simple guide to discover more.

What is FTP and why is it important? 

FTP represents your ability to sustain the highest possible power output over 60 minutes.

If you are a beginner who has never tested before, FTP provides a great benchmark on which to base your cycling specific training zones. Undertaking regular FTP assessments will also give you a good indication of whether your performance is improving.

How do you measure FTP?

There are multiple ways to measure your FTP, but we recommend a 20 minute test on your Wattbike. You can access this through the Wattbike Monitor, or the Wattbike Hub.

Top tips to get the most from your test

1. Come prepared

First things first, you’ll need to get your setup right. Be sure you are comfortable on your bike, choose your clothing wisely and get your bike fit correct, so you can give the test a maximal effort without worrying about any little irritations. If you are testing indoors, prep your space and ensure you have a fan, some hydration and a towel as you will sweat, a lot.

2. Get in condition

As the 20 minute test is a maximal effort, you’ll need to do a suitable warm up to prepare your body for the challenge. The Wattbike 20 minute warm up is a great option as it increases your muscle and core temperature and offer an opportunity to mentally prepare for the test, all of which will improve your test performance.

3. Choose the right intensity

The 20 minute test is tough. You’ll need to quickly settle into an intensity which you feel you can sustain for the full 20 minutes, but also that allows you to exert yourself fully. The image below shows an even, well-paced 20 minute test:

A well paced FTP test

What to do post test

Here’s where all the pain you put yourself through pays off. Post test, make a note of your FTP score and use this to work out your FTP training zones, based on the table below. If you don’t fancy working it out, we have a handy calculator which automatically works out your zones.

Training Zone

Purpose

%FTP

Zone 1

Active Recovery

< 55

Zone 2

Endurance

56-75

Zone 3

Tempo

76-90

Zone 4

Lactate Threshold

91-105

Zone 5

VO2max

106-120

Zone 6

Anaerobic Capacity

121-150

Cycling within these zones during your training will improve your performance as it will help you work at the right intensity for you current fitness.

For more training advice, information and plans, visit our training pages.


Wattbike Firmware Update

Wattbike Firmware Update

 

This firmware update includes some significant changes to the way the monitor operates and the data within the monitor itself.

The key change is that the new firmware includes updated Functional Threshold Power (FTP) integration. 

Users will now have the choice to use either FTP or MMP for both testing and also live training zones.

It is important you inform your local customers about the firmware update and also provide information on how to update the firmware safely. 

If you require to book your bike in for the update email info@myhomefitness.ie


Train, Analyse, Achieve – The New Wattbike App Update 3.0

Train, Analyse, Achieve – With The New Wattbike App Update 3.0

Launching with a fresh new look, version 3.0 of the Wattbike App comes with enhanced features to help you get more from your training.

Find workouts, faster.

Selecting a workout that meets your goals is now made easy with the addition of colour-coded previews.

The colour-coding indicates required effort, ranging from blue – indicating easy efforts – to red, for intense sprints.

Simply select the workout that suits your goals. Whether it’s 10-20 minute recovery rides, extended endurance efforts, speed building sessions and demanding HIIT workouts, we’ve got all bases covered.

Get real-time feedback.

The clean design of the new ride screen offers real-time motivation, giving you access to key performance insights – at a glance.

Accurately monitor your live power, heart rate, cadence and training zones, with average and peak comparisons, on every ride screen.

A simple click will reveal your live power/kg and speed values for even deeper performance insight.

Training zones will now be calculated using FTP as a default but MMP can be easily selected from the settings menu if this is your calculation preference.

Improve your technique.

View the efficiency of your pedalling technique while you train with the unique Polar View feature.

The real-time visualisation of your power output during every pedal stroke encourages you to train smarter, making marginal adjustments for maximum gain.

With Polar View now situated on the main app ride screen – you can quickly track your technique performance without losing focus.

Wattbike firmware update.

In addition to our new look App, we have developed and released the latest update for the Wattbike performance monitor – firmware 1.25. Like the App, training zones will default to FTP with the option to change to MMP if preferred.

Alongside some improved calculations for your training zones behind the scenes, firmware 1.25 will also automatically delete workouts older than 30 days every 7 days to ensure your Wattbike is working at its best. Download firmware 1.25 here.

Get started and download the Wattbike App now on iOS and Android.


Q&A With Lizzie Deignan: Preparing For The World Road Race Cycling Championships

Q&A With Lizzie Deignan: Preparing For The World Road Race Cycling Championships

The World Road Race cycling Championships is the end of season event that we’ve all been waiting for. Staged in the Middle East, the event promises plenty of action, with time trials and road races taking place in the heat of the desert. We took the opportunity to speak to defending champion Lizzie Deignan (nee Armitstead) to discover how she’s prepared for the unique challenges of the Doha course and whether she’s planning to defend her title.

Lizzie Deignan Road Race Win

How have your preparations for the World Road Race Championships been going?

Preparations have been going very well. My main focus for Qatar is the Team Time Trial. We came very close to winning in Richmond and we would like to go one better in Doha. We have won the last three events together and everybody is motivated and in good shape.

What do you think will be your biggest challenges during this year’s race and how have you been preparing for them?

The main issue will be the heat. I would be lying if i said it wasn’t a huge concern of mine. I am not very good in high temperatures, I think Doha will be the most extreme in terms of temperature that I ever have or will race in. We have hydration and cooling strategies in place for race day, we have also been spending time in saunas post training to try and acclimatize to the heat.

After the Olympics earlier this summer, is there anything you’ve done differently in the run up to the World Championships?

The Olympics was my main focus of the season, it was a very challenging course in terms of climbing so I spent much of the year working on my climbing and trying to be as lean as possible. Since the games I have relaxed my diet a little as an extra kilo or so will not have any real impact on a flat Doha course.

Lizzie Deignan Hill Climb

You’ve had a variety of key races this year, including the Tour of Flanders, the Olympics and now the World Championships. How do you train to ensure you’re on top form at different points throughout the year?

You need to allow your body to rest at key periods. My run into the Olympics was incredibly focused and intense, it’s not a sustainable regime. I think you can choose a maximum of 3 peaks in a season, despite being reigning world champion I never planned on peaking to defend the title, the middle of October comes at the end of a long season, of course I will race to win but peaking there may be a little too much to ask both physically and mentally.

It’s been said that strength training and flexibility are important aspects of endurance cycling. How much do you incorporate these into your training?

I phase plan my training at the start of every season. I do a lot of my strength training on the bike and I continue this throughout the season, I only take it out within a few weeks of a big goal. I find the strength element of fitness is something I personally lose the quickest. Flexibility is hugely important for preventing injuries, I stretch most days alongside my core stability routine.

What are your go to off-bike exercises?

It probably surprises people to know that I use the internet for a lot of my core stability inspiration. There are so many great ways of finding different work outs now. I like to keep changing my routine to stay motivated.

Lizzie Deignan Training on Wattbike

 

Can you detail your favourite endurance-building Wattbike session?

Favourite is probably the wrong way of describing it! My most productive endurance building session would be my threshold session. I do a 30 minute warm up, followed by  9/12/15 minute efforts. I have at least ten minutes recovery in between the efforts. During the efforts I work at my threshold power with a 30 second spike every 2 minutes. The hardest part is working at the threshold straight away after the spike.

What do you usually do in the hours before you hit the start line to ensure you’re mentally focused and ready for the race?

I would lose so much energy if I got nervous before every race I do. I get nervous and excited before my target races. I try to think logically rather than emotionally and think about my strategy. I have the same simple routine breakfast, I pack my bags, I get on the bus to the race and I try to enjoy the atmosphere.

What tips and advice would you share with someone looking to take part in their first road race?

Remember that everyone has to start somewhere, I was a nervous first time racer too once. Give yourself plenty of time to find the start and familiarise yourself with the course etc. beforehand if you have the time. Try to control as many aspects of the day as you can and the ones that you can’t try not to worry about. Think about resting the days beforehand and eating and drinking well so that you have enough fuel. Set yourself realistic goals and be proud of yourself when you achieve them, don’t take it all too seriously, it’s only a bike race!


Winter Training

Signed Up For A Spring Sportive? Here’s 4 Steps To Planning Your Winter Training

They say that the early bird catches the worm. If you’re an early bird and have already signed up for a sportive or cycling challenge in 2017, you may be wondering how to structure your training over winter, to ensure you’re in the best possible shape when the event rolls around.

Lucky for you, we’ve developed a simple guide to help you start your winter training with focus and dedication.

Step 1: Identify your challenges

The very first thing you need to do when planning your training is to identify your biggest challenges. Try to be as specific as possible when pinpointing these. Take time to have a detailed look at the route profile for your chosen event – are there any major climbs which could have you stumped? Do you want to smash the timed section? Do you need to build endurance to combat the dreaded final-day fatigue?

Get clear on the specific improvements that you need to make in order to tackle your challenge head on. If you want to conquer the climb, you may need to enhance your power to weight ratio. If you want to smash the timed section, then you’ll need to increase your speed.

Step 2: Assess your current performance

Toyoki Takeda takes on a Wattbike test

Once you’ve identified your biggest challenges, the starting point for any improvement is an assessment of your current situation. If you completed an end of year review, this is the perfect time to gather your notes and look for areas where you felt weak during the season. Another way to assess your current performance is through Wattbike testing, as you’ll be able to see your key metrics during and after your test.

If you’re confused about which metrics you should be measuring for your specific challenge, take a look at the guidance below:

Goal Metric to measure How to measure
Improved climbing Power to weight ratio Submaximal ramp test
Increased speed mph/ kph over a specific distance Ride for a specific distance (e.g. 10 miles) measuring speed
Enhanced endurance Sustainable power A cycling test at the start of your training programme, then a retest to check progress and improvement
More efficient pedalling Polar View Pedalling technique session

 

 

Step 3: Identify the gaps

Once you know your current performance you can start to identify the gaps between where you are now, and where you want to be.

Using climbing as an example, you may have found that your current power-to-weight is 2.5W/KG. To help you climb up and over the hills of your chosen sportive, perhaps you’d like to increase your power to weight to 3W/KG. This 0.5W/KG difference is specific and measureable. This is fundamental to the next step, implementing specific training sessions.

Step 4: Implement specific training sessions

After identifying your challenges and assessing your performance, you’ll need to start weaving structured training sessions into your week. You can find sessions on our website and smartphone app to help you achieve almost any goal. Here are a few below:

Sessions to improve fitness

Sessions to improve power

Technique improvement session

Aerobic base endurance session

Sustained power output session

Once you’ve completed a block of training sessions, we recommend measuring your metrics every 6-8 weeks to check your improvements. If you’re looking for a training plan to give structure to your training, try our winter training plan.


What is a Keto Diet?

What is a Keto Diet?

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin.Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.

Insulin is produced to process the glucose in your bloodsteam, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed, and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy.

By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but through starvation of carbohydrates. Our bodies are extremely adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.

What Do I Eat?

To start a keto diet, you will want to plan ahead. That definitely means having a viable diet plan ready and waiting. What you eat really depends how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting – but the lower you keep your glucose levels, the better the overall results will be. If you need ideas for food, there are plenty of keto recipes for you to choose from.

You might be asking, “What’s a net carb?” It’s simple really! The net carbs are your total dietary carbohydrates, minus the total fiber. Let’s say for example you want to eat some broccoli (1 cup) – seriously my favorite and most delicious vegetable out there.

Benefits of a Keto Diet

  • Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
  • Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
  • Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
  • Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
  • Acne. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.

Physical Performance

You may see some limitations on your performance when you first begin a keto diet, but as your body fully adapts to using fat as the primary source of energy – all of your strength and endurance will return to normal.Many people ask if carbs are needed to build muscle. Of course they’re not. If you’re asking this question, I will assume you know how you gain mass.

Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is a great way to build muscle, but protein intake is key here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0 – 1.2g protein per lean pound of body mass. Putting mass on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing. If, for some reason, you need to put on body fat also, you can achieve your goals through a Cyclical Keto Diet or a Targeted Keto Diet.

People often argue that performance is affected when on a keto diet, but that’s not true. A study was done on trained cyclists who were on a ketogenic diet for 4 weeks. The results show that aerobic endurance was not compromised at all, and their muscle mass was the same as when they started. Their bodies adapted through ketosis, limiting both glucose and glycogen stores, and used fats as the predominant energy source. There was another study done on 8 professional gymnasts who had the same results.

Both groups were fed a strict diet of green vegetables, proteins, and high quality fats. So, even if you are doing long bouts of cardio – a keto diet has been proven time and time again. The only real time where ketosis can give performance loss is in exercises that need an explosive action. If you need a little boost in your performance during these, you can “carb-up” by eating 25-50g of carbs about 30 minutes before you train.

Dangers of a Keto Diet

There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on this type of diet. There’s been tons of studies published over the last 30 years that show how high amounts of fat and low amount of carbs are beneficial.

People normally get this confused with high fat and high carb diets, which are terrible for the body. Of course when you eat a lot of fatty foods that are high in sugar, you’ll be getting yourself in trouble.

Thinking of going on a low fat diet? It’s been shown that a ketogenic diet is healthier AND more effective than low fat dieting. When you eat foods high in carbohydrates, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat AND high carbohydrate diets, NOT a keto diet.

As a precaution, you should always check with your physician if you have any concerns about starting a keto diet. You should especially be weary if your family has any pre-existing kidney or diabetic conditions – as the higher intake of proteins will put strain on your kidneys.

High cholesterol, high blood sugar, and heart disease is not something you need to worry about. High fat, low carb diets are well-known and documented for their improvements in cholesterol, blood sugars, and reduction of heart disease.

What Happens To My Body

Your body is used to the simple routine of breaking down carbohydrates and using them as energy. Over time the body has built up an arsenal of enzymes ready for this process, and only has a few enzymes for dealing with fats – mostly to store them.All of a sudden your body has to deal with the lack of glucose and increase in fats, which means building up a new supply of enzymes.

As your body becomes induced into a ketogenic state, your body will naturally use what’s left of your glucose. This means your body will be depleted of all glycogen in the muscles – which can cause a lack of energy, and a general lethargy. In the first few weeks, many people report:

  • Headaches
  • Mental fogginess
  • Flu-like symptoms (known as the “keto-flu”)
  • Dizziness
  • Aggravation
  • Yep, it’s pretty much a week of PMS for everyone!

Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up. In fact, you should go overboard with the salt – salt EVERYTHING! This will help with water retention, and help replenish the electrolytes.

For a normal person that is starting a ketogenic diet, eating 25-40g of net carbs a day, the total adaptation process will take about 2 weeks. My advice is to cut your carbs to fewer than 15g to ensure that you are well on your way into ketosis within 1 week.

You may notice that if you’re an avid gym goer, you lost some strength and endurance. This is normal. Once your body becomes keto-adapted, your body will be able to fully utilize the fats as its primary source of energy. Many studies done have shown that there is no long term drop in performance for professional athletes on a very low carb ketogenic diet. Many also report more energy at sustainable levels throughout the day.

Getting Started

If you’re not sure on where to start, and new to the website, I’d highly recommend reading through my “Start Here” article.
Overall, eating a high amount of fat, moderate protein, and low amount of carbs can have a massive impact in your health – lowering your cholesterol, body weight, blood sugar, and raising your energy and mood levels.

Once you’re in the mindset to start a more realistic, healthy approach at losing body fat – a low carb lifestyle doesn’t seem as bad. Give it a few weeks to get over the initial hump, and those cravings for carbs will go away.Some studies have shown links between artificial sweeteners and sugar cravings, so if you drink diet sodas or if you use a lot of artificial sweeteners – try to throw them out and reform your eating philosophies.

If you need help tracking your calories or carbs for the day, I’ve written up an article to help you do that. While it’s not necessary, it certainly helps to know exactly what you’re eating so that you can pinpoint mistakes easily.

There’s no real danger involved in a keto diet unless you have previous health conditions relating to the kidney or type 1 diabetes. Just be sure to know that the first week usually gives you some killer headaches and lethargy while your body adapts.

Source:- http://www.ruled.me/