We Have a Range of As Seen on TV Merchandise Online

Nutrisystem Comparisons


Although still far from perfect, these kind of studies minimise 'recall' bias or the bias we all have in remembering what we eat. Stay away from those evil vending machines too! Laughing Vault March 18, at I've also always enjoyed weight training and always made the mistake of slipping back into old eating habits because I felt that to gain muscle I had to eat carbs everyday. Be sure to count your food when you get it to ensure everything is there. I was waiting for another one of your content-rich posts. I'm happy and so is my doctor who was telling me I needed to lose weight.

Blog Archive


Maybe I'll need to start exercising after all. When I started the program I did not know if I would stick with it. Diets can be hard to stick with sometimes. However, the Nutrisystem plan is not hard to stick with. The plan is laid out so simply that anyone can follow it. The Nutrisystem plan comes with a money back guarantee. If a person joins the program and does not like it he can receive his money back.

The plan is so easy to follow. I have lost 22 pounds on the program while eating things like chocolate cake. Unlike Medifast, the food is delicious. If you are thinking of trying the plan but are afraid that you will not like the food please stop worrying.

The Nutrisystem plan comes with a great menu with foods on the menu that are very delicious. I have lost 32 pounds and finally feel like I may make my goal of losing I wasn't thrilled with the food when I started, but now that I can choose the foods that I really like it is much better. I love the pizzas loaded with red pepper or onions and pineapple. We've had out of town company and been to many family gatherings, where I used to overeat.

I find that when I have my own food that I like and because I am rarely hunger now, that the temptation to cheat is just not there. I also love most of the desserts, but who doesn't: Five years ago I lost 62 lbs on NS, but over the years I gained back 38 lbs. Now I am back on the system and intend to stay until I reach my goal weight. My co-worker is using Jenny Craig but it was just to cost prohibitive for me. I've tried her meals and honestly didn't think they were as tasty as Nutrisystems are.

Just 65 Pounds Left To Go 4 out of 5 stars. I am on my 10th day on Nutrisystem and I absolutely love it! The food is great and a lot better tasting than Jenny Craig. I have lost 8 pounds so far and am really excited. I have 65 more to go to reach my goal weight.

The website is full of good information and tons of motivation which I need and love!! Anyone can do this diet. At 32 years old, I had surpassed pounds and went on a diet with Slimfast Shakes and low fat dinners that I made. I was single at the time and had the time to prepare my own meals and exercise vigorously for about an hour 5 days a week.

Needless to say, I did lose 40 lbs in 3 months, but it was hard work and I was always hungry. I'm now 40 years old now and after several failed starts I decided to give Nutrisystem a go. Being married with 2 children, my time is much more limited now. Nutrisystem is perfect for this reason as I don't have to count calories — it's all done online for me.

The meals are reasonably good and you can pretty much choose the meals you want. The first month I went with the default menu and selected the meals I liked best for the second and third month. I'm following the menu strictly and my caloric intake is around calories a day.

All in all, I have been on the diet for 42 days and I have lost 23 lbs and 3 inches off my waist! This program is well worth it! I needed to go on a diet. I had gained 25 pounds over the last year and I could not fit into any of my clothes. I did not want to go buy a whole new wardrobe when I already had a perfectly good one. With Nutrisystem I have access to a website that allows me to track my weight loss progress.

I enjoy logging onto the website and seeing how far I have come. I also get support from the website. I enjoy almost all of the foods Nutrisystem has to offer. They all taste pretty good. The best part of Nutrisystem is that I have lost weight with a program that is extremely easy to follow.

I liked many aspects of the diet; however, I thought the food portions were too small. Maybe I'm too used to supersizing everything? The Nutrisystem plan does work though. When I was using the plan I lost about fifteen pounds. The plan was also very easy to follow. I did not have to weigh out food. I did not have to count calories. I did not have to figure out which foods to eat to lose weight. I just had to follow the instructions that came with the plan and eat the food that the plan provided me with.

When I joined the Nutrisystem plan I also received 24 hour access to the Nutrisystem web site where I could chat with someone for support daily if I needed to. Haven't used it, but its nice to know its there for me. The food was just as tasty as pre-cooked frozen meals you buy in the grocery store. I enjoyed many of the foods that Nutrisystem offers. The desserts and snacks were delicious. The dinners are done very nicely with foods that are very tasteful and full of flavor.

The breakfasts were good I especially liked the pancakes. The lunches were also good. The thing I did not like about Nutrisystem was that the portions of foods they provided were too small.

The program is extremely easy to use. Any man can join the program and expect to lose weight easily. I joined the plan and Nutrisystem sent me dieting tools, instructions on how to use the plan and great tasting foods. I also have access to Nutrisystems website. The website includes chat rooms, blogs, and group discussions about dieting. The website is a great place for me to go to receive support. I have not felt this energetic in awhile. I now have the energy to get through the day without feeling so tired.

I even have enough energy to work out. Without the Nutrisystem plan I would still be overweight, unhealthy and unhappy. Without Nutrisystem I would still be eating unhealthy and gaining weight instead of losing weight. I joined Nutrisystem two and a half months ago. When I first started the program it was an adjustment I had to get used to. I was used to overeating all of the time. With Nutrisystem the food portions are designed to be just right so a person gets the nutrition he needs and still loses weight.

I had to get used to eating the right sized portion instead of overeating. Once I adjusted to eating differently the plan started to really work. The plan is easy to follow and comes with instructions on how to do so. I am losing weight easily. I am feeling healthier every day. I am enjoying the foods I am eating, and I am enjoying the compliments I am receiving on my weight loss.

I joined the Nutrisystem plan because I knew I was headed in the wrong direction with my body weight. I decided to start going to a gym. However, I did not know how to start eating right. I pick the food I want to eat from the menu that Nutrisystem provides.

Nutrisystem also shows me how to plan what to eat for the day. The foods are really good. I love some of them, like most of them and only disliked one or two items out of the whole menu. One of my favorite foods from Nutrisystem is their Mexican style tortilla soup, it's great. As far as diets go Nutrisystem is a great plan.

When I was on the Nutrisystem plan it worked for me. I lost weight, learned to eat healthier and felt great. Nutrisystem is also extremely easy to follow. The plan comes with easy to follow instructions on how to use the program to work for you. When I was on the plan my wife and children would eat their food while I ate my Nutrisystem food.

Her food was hard to resist; however, I stuck to the Nutrisystem plan because their food also tastes good. I ate good food every day. Foods such as blueberry pancakes, blueberry muffins, honey mustard pretzel sticks, beef stew and broiled beef patties. Nutrisystem truly does go to great lengths to help make losing weight easy. I wanted to lose 20 pounds, but ended up shaving off 30 pounds thanks to Nutrisystem. Nutrisystem is the best diet plan I have ever tried.

I have tried to diet a few other times in my life but I could not stick to the diet. With Nutrisystem I do not have to learn recipes. I do not have to learn to eat better foods. I do not have to count calories. I do not have to weigh food. With Nutrisystem all I have to do is follow the instructions and eat the foods Nutrisystem supplies. When I joined Nutrisystem I was afraid the food would taste terrible as I had read a review online saying so. Of course there are a few foods that do not suit my taste such as the eggs frittata; however, most of the foods are delicious.

For breakfast I can eat pancakes, blueberry pancakes, cinnamon buns or oatmeal. There are many other breakfast foods to choose from also. For lunch I can eat hearty minestrone soup or choose from many other menu items.

Nutrisystem also offers great dinners, snacks and desserts. Following the Nutrisystem plan is easy and I am seeing results. I wish the weight melted off easier, but it took a while putting it on and so I expect it'll take time getting it off too. I had tried losing weight on my own a few times but it was too hard to count calories and weigh out all of my food what a time sucker!

I always got discouraged about losing the weight. With Nutrisystem I have not became discouraged because Nutrisystem makes the plan so simple to follow. While it's not fresh food the meals are frozen , it still just as great tasting. Speaking frankly, I was really afraid that I would hate the Nutrisystem food. I gave the food a try thinking it would taste like cardboard.

However, I was completely wrong, the Nutrisystem food is delicious. Breakfast, lunch, dinner, dessert and all my snacks provided by Nutrisystem are tasty. My wife loves me being on the Nutrisystem diet too. She is very impressed with the progress I have made losing weight. She just makes dinner for the family and I eat my Nutrisystem meal. Nutrisystem is a great diet plan that I personally think can help anyone lose weight. Let's be honest here, does any man like to cook?

Not only do I not like to cook, I just don't have the time to cook. That's why Nutrisystem really appealed to me when my doctor recommended it. I am a busy man who works 80 hours a week. I am also single. I just don't know how to cook, so I eat fast food quite often.

I also eat at restaurants often too. The reason I go out to eat so often is because I am single, busy and do not know how to cook. Going out to eat is just easier than learning how to cook. But eating out is expensive and has caused me to quickly add on 30 pounds that I no longer wanted. I thought if I pay to go out to eat everyday I might as well pay to eat this healthy food and lose some weight. The best part of the Nutrisystem plan is that I do not have to prepare the food and it still tastes great.

I am losing weight eating healthy delicious foods. I'm happy and so is my doctor who was telling me I needed to lose weight. I have lost nine pounds since I started the diet. With Nutrisystem you get to chose from many foods that are already prepared for you.

You also get a daily menu planner and a diary to log your success in. Nutrisystem also provides a website that includes articles, weight loss stories, blogs, chat rooms and a live counselor who is available 24 hours a day for support. With the Nutrisystem plan I go online everyday and log onto Nutrisystem's website to see my progress. I also check the discussion group forums and talk to other men who are trying to lose weight.

I enjoy using the Nutrisystem web site. The Nutrisystem plan is so simple to follow. I really can not think of any other diet plan that is as simple to use as Nutrisystem. The food Nutrisystem offers is also excellent. My favorite food from Nutrisystem is the beef stew. I love beef stew and I would not want to give it up for a diet. However, with Nutrisystem I do not have to give up beef stew because Nutrisystem offers a beef stew dinner. I have been on the plan for about one month now and have already lost seven pounds which wasn't happening with Bistro MD.

I'm happy to say that losing weight has never been easier. Quoted from A low carbohydrate The LCKD [Low Carbohydrate Ketogenic Diet] improved glycemic control in patients with type 2 diabetes such that diabetes medications were discontinued or reduced in most participants. Because the LCKD can be very effective at lowering blood glucose, patients on diabetes medication who use this diet should be under close medical supervision or capable of adjusting their medication.

Alzheimer's disease most likely arises, among other factors, from abnormally low levels of beta amyloid due to a dysfunction of the glycolysis pathway in certain areas of the brain. Ketosis has been shown to raise the levels of beta amyloid, and is seen as a possible treatment for Alzheimer's disease.

Ketosis is also seen as a treatment to various cancers. Cancers are simply malignant tumors which possess a glycolytic rate that is up to times that of surrounding non-cancerous cells - that is, cancer cells indirectly consume vast amounts of glucose. Without glucose, these cancer cells should not survive, and this does seem to be the case. The ketogenic diet; fatty acids, fatty acid-activated receptors, and neurological disorders Study of the ketogenic agent AC in mild to moderate Alzheimer's disease: When analyzing the nutritional habits of American society, carbohydrate consumption has risen, resulting in an increase in obesity and atherogenic markers such as triglycerides and VLD].

For Dasthi et al. Specifically, there is a significant decrease in fasting and postprandial in response to high-fat meals blood triglyceride levels] and both blood levels are considered independently as risk factors for cardiovascular disease.

Furthermore, the phenomenon of carbohydrate-induced hypertriglyceridemia is long established. The serum triglyceride levels decreased more and high-density lipoprotein cholesterol level increased more with the low-carbohydrate diet than with the low-fat diet: Bearing in mind that the atherogenic lipoprotein phenotype is characterized by an increase in liver production of VLDL, low levels of HDL and a predominance of small LDL particles, it is surprising that low-fat and high-carbohydrate diets favor this atherogenic profile in patients who previously did not have this problem.

Low-carbohydrate high-fat diets, on the other hand, improve all aspects of atherogenic dyslipidemia, decreasing fasting and postprandial triglyceride levels and increasing HDL and LDL particle size. KDs based around proteins also have cardiovascular benefits, such as decreasing total cholesterol, LDL and triglyceride levels and increasing HDL levels. Low-carbohydrate diets clearly have short-term cardiovascular benefits, but such benefits can also be observed over longer periods of time: In relation to cardiovascular health, these diets have also proven to be effective for hypertension.

A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men Fasting lipoprotein and postprandial triacylglycerol responses to a low-carbohydrate diet supplemented with n-3 fatty acids. Under glycolysis, you must first deplete blood-glucose and glycogen stores in order to begin utilizing fats as energy, but the breakdown of fat must then compete with the breakdown of muscle-mass.

The result of this competition or duel catabolism is about as much muscle-mass lost as fat. This can of course be largely avoided thru ketosis since under ketosis body-fat is the first and primary source of energy.

Ketosis is muscle-sparing for the simple reason that proteins no longer compete with fatty acids for energy utilization. Under ketosis, protein is a secondary energy source and thus muscle-mass is largely spared. Taken from Comparison of energy After 9 weeks, weight loss was A secondary explanation for muscle-preservation under ketosis might be the stimulation of chaperone-mediated autophagy. Under glycolytic conditions the predominate form in which the brain accepts energy is glucose or glucose derivatives.

As well under ketogenic conditions one will sweat, excrete, and exhale fat-derived ketone-bodies which can account for up to kcal of energy lost per day. Say that a hypothetical person requires 3, kcal in order to maintain his weight.

Each day this person if under a ketogenic metabolism would lose an additional kcal of fat than he would have lost if he had not been under a ketogenic metabolism. Protein and fat are known to cause greater satiety than sugars do which lends to a decrease in the tendency to over-eat; as well as this, the metabolism of ketosis has certain appetite-suppressing qualities.

Metabolism can be defined as those particular processes by which a creature derives energy. There are several different possible metabolic processes that humans are capable of, but perhaps the most prevalent and important of them all, and the one that plays a central role in understanding ketosis is the krebs cycle.

As you can see, all that is required for the initiation of the krebs cycle are the molecules acetyl-CoA and oxaloacetate. Oxaloacetate is naturally regenerated from the cycle, but Acetyl-CoA must be fed into the cycle continuously. Both of these molecules can be produced from the molecule pyruvate as shown in the diagram.

Pyruvate itself is produced thru glycolysis. Glycolysis begins with a glucose molecule that is phosphorylated and reduced down to 2 molecules of pyruvate. Pyruvate is the molecule from which acetyl-CoA originates if you remember from the previous section.

This is what happens to all carbohydrates; they are all converted into a form that can be fed into this pathway for the eventual production of acetyl-CoA. So what happens when you do not ingest carbohydrates for a while? Well it turns out that there is a store of carbohydrates in your liver in the form of glycogen that will get broken down into glucose when none is ingested.

If you do not ingest glucose for such a long period of time that liver-glycogen stores become depleted then you will take all of your energy from fatty acids. When the body is glucose-starved and glycogen-depleted then one will obtain almost all energy from fatty-acid beta-oxidation.

This begins with the activation of the enzyme lipase which cleaves fats into a glycerol molecule and 3 fatty acid chains effectively freeing the fatty acids from their cell. These fatty acid chains then undergo a series of beta-oxidations in which acetyl-CoA is produced and free CoA is used up when it attaches to the acetate ion after each beta-cleavage. This acetyl-CoA molecule can then enter the krebs cycle as normal. When this occurs the krebs cycle will be temporarily shut down so that the acetyl-CoA molecules can no longer enter.

Citrate synthase is the enzyme that accepts acetyl-CoA for entry into the krebs cycle. When acetyl-CoA concentrations increase citrate synthase is inhibited because there exists an allosteric site of inhibition on citrate synthase for acetyl-CoA; so acetyl-CoA can bind to this site and change the conformational shape of the protein rendering it ineffective. At the same time that citrate synthase is inhibited there exists another enzyme in liver mitochondria that is activated named beta-ketothiolase.

Beta-ketothiolase is activated because free CoA is an allosteric inhibitor of it and as concentrations of free-CoA decrease the enzyme is allowed to function as normal. At this point when citrate synthase is inhibited and beta-ketothiolase is activated all of the acetyl-CoA molecules are shunted to the liver where they bind to this enzyme beta-ketothiolase and enter the 3 enzyme long pathway known as ketogenesis.

At this point you have acetyl-CoA binding to beta-ketothiolase and entering the pathway ketogenesis. The end-product of ketogenesis is the 'ketone-body' acetoacetate.

Acetoacetate can undergo spontaneous decarboxylation with the loss of CO2 to form acetone which is itself lost through the breath, sweat, and urine; or it can be reduced to hydroxybutyrate.

When concentrations of these ketone-bodies increase one is said to be in the metabolic condition of ketosis. Ketosis is important for one because most fatty acids cannot pass the blood-brain barrier; only ketone bodies and specific short-medium chained fatty acids are able to pass this barrier. Acetone is released from the breath and urine. Acetone is said to have a "fruity" smell. It is acetone that you smell in your breath and urine when under ketosis, and it may be acetone but also largely acetoacetate that interacts with the dried nitroprusside on ketostix to indicate ketosis.

So, under a ketogenic metabolism, by simply urinating and breathing you are indirectly ridding yourself of fat. The Basics of the Ketogenic Diet. When this occurs, the body primarily begins cleaving fats into fatty acids and glycerol, and transforms the fatty acids into acetyl CoA molecules which are then in turn eventually transformed into ketone bodies in the liver. In other words, under a ketogenic metabolism, the body uses dietary and bodily fats as its primary energy source.

It is possible to induce the initiation of this metabolism thru a careful diet; this diet must contain limited amounts of carbohydrates, sugars, and proteins, and should be comprised primarily of fats. The ideal macro-nutrient ketogenic ratio is this: As you can see the ratio will certainly be a non-personal estimate for everyone else. Though the percentages are good enough for weight-loss it might be beneficial to calculate yourself exactly what you require.

The steps to do so are contained in the last subsection of this section. If one does not consume enough protein then muscle-mass will be lost since the body requires a certain amount of glucose per day, and if one consumes too much protein then ketosis may be halted since protein is converted to glucose via gluconeogenesis.

The dangers of a disruption of ketosis by protein consumption are highly unlikely as one would have to consume an unnatural amount of protein with the help of supplementation to cause this, so the more probable danger is a loss of muscle-mass. So eat enough protein if you care at all for aesthetics. It is also vital to understand that the driving force for weight-loss even under a ketogenic metabolism is in fact an energy deficit.

Ketosis works so wonderfully for everyone because it blunts appetite and increases satiety and in so doing causes a natural energy deficit. Because of these qualities it may not be necessary for very obese individuals to keep track of energy intake but as you near lower body-fat percentages it might be helpful to keep track of energy intake and ensure that you are at a deficit in order to continue to lose weight.

A more highly recommended procedure would be to calculate energy intake and macronutrient layout yourself. You can calculate energy intake by referring to this guide , and you can calculate your macronutrient goals by referring to section 3F of this guide.

Skip down to the ultimate list of ketogenic foods to find out exactly what foods you are allowed to eat. There is some evidence that a ketogenic diet which utilizes a majority of polyunsaturated fatty acids versus saturated fatty acids induces a deeper state of ketosis than a diet high in saturated fatty acids. A diet high in PUFAs induces a deeper ketosis in which levels of beta-hydroxybutyrate are significantly higher, and insulin sensitivity is increased. Since beta-hydroxybutyrate levels increase when a majority of dietary fats are polyunsaturated, it stands to reason that fat lipolysis and beta oxidation activity increase as well; so, in other words, you will rid yourself of fat more quickly and easily if a majority of your fat percentage comes from things like seeds, nuts, oils, and fatty fish.

It may not be necessary to replicate this ratio exactly, but instead to aim for a ratio which holds PUFAs as the major fatty acid.

You can determine which keto-friendly foods contain polyunsaturated fats by checking the ultimate ketogenic food list in section 3 M of this guide; all of the foods that contain mostly polyunsaturated fats will be colored green and purple. The case for SFAs: These group of fats are referred to as 'saturated' as every carbon molecule in the 'chain' of fatty acids has an attached hydrogen molecule.

This makes for the most 'stable' chemical structure as in the least likely to react with any other chemicals. This non-reactivity is a good thing as most of the threats that our body uses its resources fighting is created by oxidisation, as in oxygen reacting to another substance.

This is why anti-oxidants have such a good reputation. Though it must be said some oxidation is appropriate and contributes to a healthy metabolism, as it promotes an adaptive response such as after exercise. But generally speaking we want to keep oxidisation intermittent and brief. But, doesn't saturated fat raise LDL or cholesterol, the 'bad' cholesterol? In the longer term trials the association pretty much disappears when other factors are controlled for like smoking and obesity.

Saturated fat does consistently and reliably raise HDL cholesterol however, and unless you're crazily out of range, indicative of a serious infection, the higher the better. Risk of Heart Disease But even if saturated fat doesn't adversely affect cholesterol, it's still really associated with getting a heart attack though right? I mean arterycloggingsaturatedfat is almost one word it's been drilled into us so often. Well, again the science just doesn't back this up.

If you look at observational studies you'll find some studies showing that people who go heavy on the butter and bacon tend to die of more heart attacks. But the problem with these kinds of studies is that you cannot infer a causal relationship from an retrospective observational study because the 'experiment' has been tainted. Lets pretend 20 years ago we decide that people that wear more yellow clothes have less heart disease.

All the health-conscious people listen to their doctors and start wearing yellow shirts, along with doing thousands of other things that health-conscious people tend to do either unconsciously or consciously exercise, no smoking, less fast food that can't be fully accounted for by mathematically controlling the statistics. Lo and behold a few decades later it's as clear as day that people who wear yellow clothes have less heart attacks!

If you think the above example is completely silly then think how silly it is that even the observational evidence from the last few decades is not consistent the theory. The totality of the studies of this nature don't even support an association with an increase in heart disease even though we've been told to lay off the cream and butter for decades now. The best version of an observational study is a prospective cohort study, this is where rather than asking people to remember what they were eating ten years ago, you ask them what they eat now and at regular intervals and follow their progress for a number of years.

Although still far from perfect, these kind of studies minimise 'recall' bias or the bias we all have in remembering what we eat. There have been 25 prospective studies done examining the relationship between heart-disease and saturated fat and only four of them managed to find any relationship whatsoever. If there was a real danger from eating saturated fat, we would see a far more consistent relationship, especially considering how healthy people in general tend to avoid it based on public health recommendations.

This recent meta-analysis by Krauss et al. A reduction in dietary saturated fat has generally been thought to improve cardiovascular health. The objective of this meta-analysis was to summarize the evidence related to the association of dietary saturated fat with risk of coronary heart disease CHD , stroke, and cardiovascular disease CVD; CHD inclusive of stroke in prospective epidemiologic studies.

During 5—23 y of follow-up of , subjects, 11, developed CHD or stroke. The pooled relative risk estimates that compared extreme quantiles of saturated fat intake were 1. Consideration of age, sex, and study quality did not change the results. A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.

More data are needed to elucidate whether CVD risks are likely to be influenced by the specific nutrients used to replace saturated fat. So according to the balance of evidence saturated fat is at worst benign, but could it actually be beneficial? Well yes, there are trials showing that it: This is an example of an ideal ketogenic daily meal plan. Be creative and make your own meal plans. Hemp seed, asparagus, and cheddar-cheese omelet with 2 slices bacon.

Remove bacon when cooked. Add 1 tablespoon hemp oil to the pan and mix with the bacon drippings. Once the pan is nice and hot pour the contents of the bowl in.

Serve the omelet and bacon with the oil and grease poured on top. Fiber is mostly a form of sugar called cellulose. Humans do not possess the necessary enzymes to metabolize cellulose, so it does not activate glycolysis and it has no effect whatsoever on insulin levels. High-fiber foods are safe to eat on keto, and in fact you should eat lots of them. Green-leafy vegetables such as spinach, lettuce, and broccoli should be eaten with every meal.

What initiates ketosis is an empty store of liver-glycogen, so this method will attempt to eliminate liver-glycogen stores in the quickest manner possible. When the body is under a ketogenic metabolism, you will exhale gaseous acetone and excrete acetone thru the urine.

Acetone is said to have a "fruity" smell, so if your breath or urine smells somewhat like fruit then you're under ketosis. Many people also report a metallic taste in their mouths when under ketosis. If this is your first time ever on a ketogenic metabolism, or if you haven't been under ketosis for a long time, then you will experience a period of induction in which your body adjusts itself to a ketogenic metabolism.

The length of this induction varies, but can last anywhere from 10 to 30 days. During this period, you will most likely experience headaches, brain fog, cramps, moodiness, and fatigue. This is normal and temporary. After this induction period, your body will be fully adjusted to a ketogenic metabolism and your energy will be restored. It is important to stay under ketosis until your body is fully adjusted. Do not undergo any "carb-ups" until this induction is complete.

You will know because all of your symptoms and sluggishness will disappear completely and you will suddenly feel fine. Sorry it's taken so long for me to update this section. My article on fat-loss can be found at http: My article on building muscle-mass can be found at http: Therefore, aerobic exercises such as HIIT are good for burning liver-glycogen stores during induction, but such high-intensity exercise is not recommended once under ketosis as once muscle-glycogen stores are depleted, the body will begin catabolizing mainly muscle-mass under any high-intensity activity.

A glycogen refeed is simply the ingestion of carbohydrates for a set period of time with the main intention of replenishing the muscle-glycogen stores. If you weight-train then it would be a good idea to implement some type of refeed either a cyclical refeed or a targeted refeed.

Here is an in-depth article on everything you need to know about cyclical glycogen refeeding written by Lyle Mcdonald himself: Training on the Ketogenic Diet.

If you would like to reenter a normal glycolytic metabolism then slowly begin incorporating more and more carbohydrates into your diet. As long as you do not over-exceed your B. Moderate Carbohydrates, Low-Moderate Fats. The numbers on the side represent the macronutrient content per grams in the following order:.

Don't worry if the numbers don't add up to grams because there are other things such as water composing the mass of the food. Also, these numbers are just a rough guideline and may be slightly different depending on the brand. A perfect ketogenic ratio occurs when the grams of protein are slightly more or the same as the grams of fat.

All of the figures and ratios found in the step by step guide below are taken directly from Lyle Mcdonald's The ketogenic diet: Standard Ketogenic Diet First multiply your total weight by 15 if you're a female or 16 if you're a male.

Tod is a male who weighs pounds. Tod wants to lose weight. Tod wants to gain weight. You can do this by using fat calipers which can be bought here and inputting the required data into this body-fat calculator. If you don't have or want to buy calipers then use the tape-measurement method. Now that Tod knows his LBM, he will multiply this by 1. Now determine the amount of carbohydrates to consume per day.

Tod decided that he wants to lose weight. His Caloric needs per day are Subtract the Calories attributed to protein and carbohydrate in order to determine the amount of fat to be consumed. In Tod's particular case, he should consume grams fat, grams protein, 32 grams carbohydrate per day Divide the grams of each macro-nutrient by the amount of meals you will eat per day to find the grams of each macro-nutrient needed per meal.

Tod wants to eat 3 meals per day. Now use this the list of ketogenic foods and devise several meals which fit your macro-nutrient goals per meal and only eat those meals. Here is an entire daily sample meal plan Here. For even more ideas check the keto logs section at bodybuilding. Targeted Ketogenic Diet Before weight-training consume grams carbohydrate, and after weight-training consume another grams carbohydrate with some whey protein. Dextrose which can be bought at bodybuilding.

You can begin this diet on day 1 of a standard ketogenic diet. Before beginning Follow the steps in the standard ketogenic diet outlined above and begin the diet. After about days of dieting in this manner you will feel tired, sluggish, moody, irritable, light-headed. This is good because it means that you are following the diet correctly. Once the negative symptoms begin, that means that you've entered ketosis.

Now maintain ketosis without any refeeds until the symptoms disappear and you feel better. This may take weeks. If you are performing any type of weight-training then employ a TKD targeted ketogenic diet until the symptoms disappear. Once the symptoms disappear you are fat-adapted and can begin a CKD cyclical ketogenic diet if you'd like.

On Friday perform a depletion workout. This should be a full body workout. Interval-training is superior to weight-training for maximal glycogen synthesis, but either is fine. An example of interval training for full-body depletion might be sets of burpees. An example depletion workout utilizing weight-training can be found Here. Approximately 5 hours before your depletion workout, consume gram carbohydrates with a small amount of protein and fat. Dextrose would be a good bet for this.

Approximately hours before the depletion workout, consume 25 grams glucose and 25 grams fructose. Perform the depletion workout. For the first 24 hours of your carb-load after completion of the depletion workout, 4. Tod has a LBM of For the first 24 hours Tod should consume g carbohydrate, g protein, 68 g fat. For the first 24 hours Tod should consume high GI carbohydrates. Here is a glycemic index list of foods: For the second 24 hours of your carb-load, 2. For the second 24 hours Tod should consume g carbohydrate, g protein, 41 g fat.

For the second 24 hours Tod should consume low GI carbohydrates. GI food list After the second 24 hour carb-load period, begin again your standard ketogenic Caloric level and macro-nutrient ratio. Employ intense weight-training to deplete muscle and liver glycogen in order to return to ketosis. If you'd like to showcase your keto transformation in this section then please go here.

Quoted from ladysixstring found out about low carb because my boyfriend is a member of something awful. Quoted from Dominaterisk I'd actually eaten a ketogenic diet since for medical reasons and for weight maintenance. Ballooned up to after years of being and finally in early December said 'enough is enough.

Quoted from sepatown I started eating low-carb after my type II diabetic father had great success with it, not only stabilizing his blood sugar, but getting to a healthy weight. We work together and eat lunch together almost everyday, so it was easier for me than most to figure out what to eat. I've lost over 90lbs, and I'm not done yet.

Before I put this pic together I was feeling a bit discouraged because I still have a gut. As soon as I got the pics done, my first though was "Holy shit I used to be a total fat ass.

I'm 5'11", started eating low carb on Sept. I went from wearing size 44 jeans to size 32 and a 3xl shirt to a medium. This might be very helpful when devising your own recipes. Fast-food and Restaurant Nutrition Facts Nutrition data on all major restaurants and fast-food chains. Macro-Nutrient Calculator Easily figure your B. Alternatively, you can use Man2kx's calculator download which can be found here: Netrition This site is great for any type of keto snack or food.

They have loads of keto-friendly pasta, breads, chips, cookies, flours, etc. Low Carb Shop and Cafe I haven't actually bought anything from this site so I can't vouch for the validity of it, but it has a nice database of various keto foods and companies. Dreamfield's Pasta Tasty keto-friendly pasta. Tova Industries Carbsmart Penzeys Sweetzfree These sites are great for keto-friendly sweets, sugars, syrups, powders, and baking goods. It is very organized and she rates each recipe honestly.

Dyan's Low Carb Recipes Very good organization and recipes. Low Carb Eating Recipes Keto recipes. Part II Creative and fresh recipes for keto. Keto Recipes Forum A forum dedicated to posting keto recipes. Low Carb Megathread 3: We go against the grain A keto thread at the somethingawful forums.

The Bitter Truth Robert Lustig explores the damage caused by sugary foods. Sugar Free Sheila Great site with good information. Her printout grocery list is great. I haven't watched it, but I've heard good things. Fatty Acid Metabolism Goes into greater detail than I did about fat metabolism.

Arguments in Favor of Ketogenic Diet Awesome article on ketosis. A ketogenic diet can be thought of as training your body only to use fats as energy by reducing your consumption of carbohydrates. If your body is trained only to use fats as an energy source, then when there is no dietary fat floating in your blood-stream your body will extract your body-fat and use that as energy.

Is the ketogenic diet unhealthy? The idea that fat is bad for you is a complete and utter myth that never had any scientific backing whatsoever, and it is frankly a laughable notion considering how prevalent and important fats and cholesterol are in our bodies. Most vital hormones and steroids stem from cholesterol. Every single one of your cells are covered with and contain lipid membranes that are incredibly important to the functionality of the cells.

Do not fear for your health when entering a ketogenic diet, because not only will you quickly rid yourself of body-fat, but you will experience numerous health benefits. Is the ketogenic diet unnatural? The ketogenic diet is far more natural for human beings than a diet high in grains and refined sugars. The current diet based on grains and sugars is completely foreign to the human body, and may be responsible for most of the diseases and ailments that we face today diabetes, heart disease, depression, ADD, obesity, alzheimer's, cancers, etc etc etc.

Quoted from Joaquín Pérez-Guisado Humanity has existed as a genus for about 2 million years, and our prehuman hominid ancestors, the australopithecines, appeared at least 4 million years ago. This phase of evolutionary history made definitive contributions to our current genetic composition, partly in response to dietary influences at that time.

The development of agriculture years ago has apparently had a minimal influence on our genes and markedly altered human nutritional patterns.

In the hunting society of our ancestors protein contributed twice to nearly five times the proportion of total calories that it does for nowadays Americans.

Since then, the human diet has changed drastically: So we can affirm that healthier fats like monounsaturated and polyunsaturated fats MUFA and PUFA have been replaced by more pernicious fat like saturated and, above all, the artificial trans fats. Furthermore, carbohydrates consumed nowadays tend to have a higher glycemic index and glycemic load since they are based on grains, starch and refined sugars instead of vegetables and fruits. In such a short evolutionary period of time, human beings have been unable to adapt to this abrupt change in eating habits, and this has been a significant source of stress for our insulin metabolism.

The fact that the nutritional change from a hunter-gatherer diet to a carbohydrate-based diet has affected populations negatively has been revealed by archaeological findings in ancient Egyptian mummies, since tooth decay, cardiovascular disease and obesity were very frequent in those times.

More recently, this problem has also been reflected historically by the change in eating habits of Inuit peoples in Alaska. Since , a growing tendency in type II diabetes and obesity problems has been observed due to a progressive substitution of the traditional protein and fat-based diet by a diet with higher carbohydrate content. Another historical fact worth considering when analyzing the nutritional habits of American society is their increased consumption of carbohydrates, either through eating more food in general or by replacing fats with carbohydrates.

This leads to an increase in obesity and atherogenic markers such as triglycerides and VLDL]. Most hunter—gatherers, for example, are not obese when they live their traditional lifestyle based on a low carbohydrate diet.

Many hunter-gatherers consumed a predominantly plant-based diet, which was supplemented with meat when available, and others such as the Inuits consumed a high fat-protein diet. This high waist-hip ratio and carbohydrate intolerance is shared by all hunter—gatherer populations throughout the world: Nevertheless, many factors are responsible for the health and metabolic disturbances currently experienced by modern hunter—gatherers like the Inuits.

It is important to remember that millions of people worldwide from different countries have predominantly carbohydrate-based diets and the prevalence of obesity is very low in these countries. Hence other risk factor factors, such as sedentarism and high calorie intake, are clearly relevant in addition to the macronutrient composition of the diet.

Thus, all these data might suggest that it could be wrong to consider carbohydrates as the basis of the human diet. Eating fat is actually the most effective way of losing body-fat. Basically you are training your body to only use fat as energy, so when there are no dietary fats floating around in your blood-stream your body will take out some of your body-fat stores and convert that into energy.

Is it best to bulk build muscle-mass on keto or on a normal diet? If you like the idea of ridding yourself of excess fat while you gain muscle then probably keto is right for you. Ketosis has also been shown to increase testosterone levels which would of course be conducive to a muscle-building regimine. The only drawback is that insulin activity is reduced under ketosis. Insulin controls the synthesis of muscles by regulating the uptake of amino acids.

Since insulin spikes in activity after the ingestion of fast-metabolizing substances such as glucose or medium-chain triglycerides, it is these substances that should be ingested in accordance with protein whey perhaps after weight-training in order to increase muscle-mass whilst under ketosis.

Coconut oil contains medium-chain triglycerides. Originally Posted by Kinetics and thermogenesis Sebacate and Medium-Chain Triglycerides. Ketostix detect the presence of acetone in the urine.

Acetone is a volatile compound with a very low boiling point, so it is readily exhaled from the body as gas and thru the urinary tract. It is possible to be in a low level of ketosis in which acetoacetate primarily synthesizes beta-hydroxybutyrate, and does not fall to forming acetone. It is also possible to use up all of the blood-ketones thru extreme exercise so that there is no excess acetone to escape into the urinary tract.

Another possibility is that the urine is so dilute from excess water consumption that acetone doesn't register on the strip even if it is there; if your urine is clear and you aren't registering for ketosis, then this is a very good possibility. Ketostix are a decent detector of ketosis, but just because your urinalysis doesn't register the presence of acetone doesn't necessarily mean that you aren't actually in ketosis.

I've made it so that anyone can post a comment. You don't need an account or anything, so if you have a question, suggestion, or if you found an error in the guide then please let me know. I found this very informative and helpful, and since I'm looking for a healthy diet I could give this a try.

I'm not too hopeful as to my ability to stay away from the carbs. I have a minor addiction to them. I had to keep checking back on the color code thing for the foods those because I kept thinking the red meant NO! But in your code it was Blue and Black that meant bad. I find it interesting that Ranch dressing is in the green.

How is that possible? Wow, this is extremely helpful. Good to see you again Arcita. That is a crazy detailed post bro Good to be back G: Thanks By the way, I fixed that color problem for the keto food list.

This is almost too much to absorb - but has so much interesting information! My hubby is a diabetic If only he'd follow it. The "toilet" in my profile is because the other day I was in a "shitty" mood. I was waiting for another one of your content-rich posts. I've never heard of this ketosis diet, but I'm going to look into it. I've realized that the junk food I've eaten since I've started college is not the best brain food at all. Up until now, I usually just eat fish when I'm feeling like I need to recuperate my mind.

Sounds like this would work a lot better though. I can't do the low-carb thing at all though, my mind goes crazy: Lots of detail on this post and I will be using this as a reference if I try a diet like that for myself! I've been on the slow-carb diet myself, and have seen results; but if that stops happening, I'll keep this in mind. This actually might work! I've done a little research on this in the past, but most of the sites I've found were too damn complex to understand. I know for a fact that this post is going to get a hell of a lot of hits!!!

Thank you for the in-depth information! I am currently trying to shift a fair amount of weight, and while I am on a low-carb diet, I'm not quite at the level of putting myself into ketosis: I'm trying to focus on eating a balanced diet, with exercise as that is what is maintainable to me in the long term!

So far it has worked; I'm down 18lbs: A ketogenic diet is something I am keeping in mind for if I plateau and need to shift some stubborn weight, so I'll bookmark this post for the future - it's a fantastic resource.

The science is absolutely fascinating too. Wow this is quite a ton of information: O I won't be able to read this all in once I've got to admit, I didn't read all of it. I probably would have understood it more if I were to have read it all But from the bits and bobs throughout which I did read, just fucked with my mind. I know I'm dumb XD. I have returned the favor. Wow man, great job! I've read some of your other posts, and they're all so informative! I've taken a whole lot of classes in biology, so I appreciate how long it must have taken to make this.

Keep up the awesome work! Wow dude, this is great info, im actually gonna start this diet, im guessing its easy since i can eat al the meats i want so long as i dont ingest the evil sugars, draw back is i love NESTEA you know it?

Gonna report back to let you know if im moody then i will know its actually working. D i was gonna draw a cartoon for every one of those 1st sections but i couldn't think of any for the diabetes or cancer ones. Imnotabot, Mister Sharaf, Generally Disgruntled: That was the longest post i've ever attempted to read!

You've put so much effort onto it. And looks really interesting. I've read a big part now. I'll come back to read the rest. I recently have heard about the keto diet as well. It turns out our food pyramid could not be further from the truth. I haven't read your whole post but I listen to a health podcast that advocates the keto diet for the same reasons.

People need to know the truth! That was an awesome post. I really walked away with something here. I think I just found a new diet. Now if I can get passed the initial headaches, fatigue and moodiness I think I could pull this off. I really enjoy yours, I'm following! I loved the cartoons you drew to help illustrate your points. As interesting as this is it would have been better split up into multiple blog posts. At least, that's how I would have done it. This is a very interesting read, I've actually managed to understand the most of it.

Thanks a lot for this. I have No Idea what your talking about.. Is this like your report you had to write to get into the school you wanted or something?

I like the simple little stick guy drawings though. I can understand those! Wow lots of info, read a good chunk of it but not all, thanks for it! Well seems great anyway, briefly skimmed through it, will definitely give it a read when I get the time though!

Wow that's really interesting. I think it's worth tryin such a diet, all other ones failed before. Nosso amor a Deus, ao próximo, à vida, nos faz superar tudo!

Edilson Ram Uma semana de vitórias Deus é com tigo creia! I always thought that a diet low in grain and high in fat is what you wanted to avoid. This is definitely interesting and ill have to make sure to finish it later got about half way through but gotta go to work! Thanks for the amazing post! Not going to pretend I read it all, but it did sound interesting, and seems valid scientifically.

My name is Maman: First off, this is a great article. I've been working on this diet for a couple of days now, and I've found that the majority of my carbs are in the form of dietary fibers.

Do these count toward the total number of carbs? Learned more about keto reading this one article than all the other sources I've come across. I was just curious: Like basketball, swimming, HIIT? I know this is a stupid question but really.. I can't figure it out and multiple sites give different answers. I can't even find the answer in the FAQs on the forum.

Where can I go to figure out how many calories I need? I need to lose like 80lbs and I'm not sure is enough for me although it feels about right.

Hi, I love your blog and thank you for taking the time to do all this work and share it with us. I have a couple questions though. I don't know the difference? They all seem okay as long as the carb content is ok. The only thing I could think of is that splenda is not ok. Also is soda ok? Lastly, I have been doing ketosis for a while and have not been losing weight, and the keto stix say I am not in it. How to enter Ketosis". On Day 1, Are you already keto dieting? Or are you eating carbs as usual?

I was wondering, how similiar these two plans are in your opinion. Hey man, I started my CKD on april 25 monday. I suppose I'm in ketosis, the only signs of ketosis I've noticed is that I've felt light-headed sometimes, and for the past 2 days I've been feeling very sleepy by the afternoon, like if I had no energy left whatsoever.

Tomorrow is the last day of my weight training for the week, so my question is, Do you think I should start my carb-up tomorrow? And finally, do you have msn or email account where I can contact you for info?

Is there any kind of lifting you prefer while doing keto? Im doing reverse pyramid training, but have tried 5x5 before, I failed on keto once before, but it's only because I really wasn't counting my macros. If I go back on keto, I'd like to stay away from refeeds as much as I can afford to I have a problem with binging and what not. And I'm already registered on bodybuilding. Besides, when I asked questions on the forum I always get mixed answers, and sometimes no answers at all, but I guess I'll post my questions here.

Can you explain to me how someone employing a TKD can enter re-enter ketosis if eating carbs almost every day? I mean what's the ratio on those days? Basically it stores carbs in your muscles. Hey Arcita, I am so excited.

In January I went on a diet of my own creation and somehow came up with something that worked wonders. I lost 60 pounds in about 6 months and it was easy.

I wasn't ever hungry and the weight just melted off. Right after that I got pregnant and gained all the weight back. I tried to diet the same way that I had previously but I wasn't doing something right because it just didn't work like it had the first time. Reading through your information, I am sure that I was on a Ketogenic diet.

Every morning I had bacon and eggs, hashbrowns soaked in bacon grease, 2 pieces of toast with butter and about 12 oz. For lunch I had something that would be about hunded calories and then again for supper another hundred calories.

Most of the calories came from meats and fats but I knew I had been eating some carbs. I am not sure what I have been doing wrong this time but I think I have been having too many carbs at the beginning of the diet and not getting into full ketosis like I must have been that first time.

I am very happy to have found your site. The information made alot of sense but I am kind of overwhelmed by trying to learn a different way of looking at food. I have always counted calories and I was just lucky the first time because I like fats and proteins so I just ate in a way that that is where I got my calories. I hope to post again in the future saying that I am back in ketosis and losing weight again.

Thanks for having a web page that I could access for free and not something to make money off of. I am afraid that I have always thought of most diets as sure ways to fail at losing weight,so I know that if your site was one I had to pay for I wouldn't have looked at it because if you really believe that you know something that can help lots of people then it seems to me that you should make that available for free just as you have done.

Good for you and hopefully good for me. Just wanted to add that if by using your information I can succeed at my weight loss, you can be sure to find a donation to show my appreciation.

Arcita, I did have a question. Looking at how many calories I need to eat from the formulas you have on your site, I need around a day. I have never ate that many calories while dieting and was wondering if there would be a problem with eating only to a day.

That is still more than the I used to eat but I want to try to do this the right way. I drink raw milk and was wondering if you think that could make a difference. Please let me know what you think if you have time. Thanks, Martha from Kansas. First, your blog is amazing and thanks for putting all this info together. Second, I have one question. I am doing TKD and I know that I don't count the carbs from pwo shake, but do I also neglect the carbs for pre-workout also?

I had about 27g of Dextrose pre in water and another 27g with my protein shake. Thanks for getting back to me.

I have been trying to figure this all out but my information shows that milk has 10 gms of carbs in one cup and if that is the case, my understanding is that I only get about 27 gms of carbs in the first place, so to drink milk, I am using almost all my carbs for that. I love milk and hate to cut it out of my diet but it sure takes a chunk out of my carb allotment for the day.

Another thing I can't figure out is the different nuts and seeds on your list that are listed as green but they have a large number of carbs also. Do you just eat one tablespoon at a time so you don't get too many carbs? Seems like a waste of carbs for what little bit you get. One last thing I am struggling with is keeping track of everything I eat. It is hard enough just to keep track of calories, but to keep track of protein, fat and carbs as well as calories is really time consuming.

Is there something I can do to make it easier? Thanks for helping me with this. I do have a book coming that might help me some also, and if everything goes well, I won't forget your help.

Atkins said "you can eat as much fat as you like" he wasn't saying that keto defies thermodynamics but instead referring to the satiety of protein and fat. Thanks for the input. I have been keeping really close track of everything that I have been eating for a week now and so I think I will give what you are saying a try. There was only one day that I would say that I felt hungry so I had some pecans and it sure didn't take many of them to get to the point where I didn't want any more.

I would say that I might even be getting a feel for how much I can eat in a day so I shouldn't overeat by too much if I do at all. The only thing that I have noticed is that I tend to get more protein and less fat per day than my numbers say I should. What is the harm in getting say g of protein instead of the 80 that my numbers say I should get? I have been trying to be a little active each day so g might be more in line with what I should get but will extra protein affect the dieting negatively in your opinion?

I also haven't been having great success in the weight loss in my opinion. Maybe I am expecting too much, I am trying to stay between and calories and I have only been losing an average of a pound a day, but I am sure that will slow down soon. I know that probably sounds like alot to some but I am used to 2 or 3 lbs a day for the first week at least. Just wanted to let you know what has been going on with me. So far I have lost 9 lbs. I feel like I am off to a good start.

I am going to try to get you a little something for your help but I don't know how it will show up on your stuff or if it will. Please let me know so I can take action if I need to. There is something going on that has happened in the past to me when I diet and that is that my muscles feel like they can't get any energy.

The muscles themselves just feel kind of achy or stingy, I don't know how to describe it. I get the impression that your site is more geared toward body building than it is for weight loss but I think you can help me figure this out.

When you are on a high fat high protein low carb diet what do you need to do to make your muscles feel like they have plenty of energy to do anything you want to do? This is day 15 of my diet and this has been going on for about 3 days now. I can't see that I have changed anything with the way I have been eating except having given up milk, but I have also quit losing weight since I have given up milk. Please give me your input. I went back and reviewed some of the information in your post and see that you are a college student.

Good job on the post. I was under the impression that you were someone with years of experience with writing and nutrition as well as exercising. You sound like you really like and understand what you are talking about. I know I don't drink a gallon of water a day, I get to the point where I just can't bring myself to drink any more.

I try to get about 3c. I know I shouldn't worry about the scale, but I guess you could call me a scale addict, I weigh myself several times a day just to see what is going on. I also take my blood sugars occasionally to see what is going on there. Those have me more than a little confused, when I first started by ketogenic diet, they were steadily going down. First in the 90's, then 80's and the lowest one was 76, that was probably on the 5th day of my diet.

But when I took it today on day 15 it was back up in the 90's. Does that indicate anything in paticular in your opinion? Oh yes, my clothes are fitting a little looser I think but it will probably take a little more weight loss before I notice a big difference. Good luck with your studies and if I am taking too much of your time please let me know. Just curious, what college are you attending? One of my older daughters went to the University of Missouri at Rolla. Like I said in my last post, I have been looking at your information some more and I had a question about the induction period.

You say that the induction period can take between 10 and 30 days. What do you mean by that? I did your 3 day to ketosis plan and have been trying to stay under 50 gms. Should I be in ketosis yet or is it going to take longer?

How can I tell if I am in ketosis? If I don't use ketostix, is there any reliabe way to tell if I am in ketosis? If I don't have fruity breath or urine, does that mean I am not in ketosis?

Once I can determine if I am in ketosis than is that the end of the induction period or does it have other implications. When you first start going into ketosis, does your body still try to find glucose and only when it no longer tries to find glucose then you are fully into ketosis?

I am not very clear on the induction period and what it means to be completely into ketosis. What has to happen so that my body is completely into burning fat for fuel? If I have a weak moment and indulge in a chocolate bar does that take me right back out of ketosis and do I have to start all over again? Can someone please give me the real deal on if Caffeine is slightly bad for Ketosis diet?

I've found your work in compiling this information enormously helpful and highly commendable.

Posts by category