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Should You Eat Rice Before Strength Training? Fueling for Fat Loss & Performance? The overarching theme of this talk is fueling the body for strength training and competition while maintaining ketosis and weight loss. Martin Schweiger explores how different energy sources—carbohydrates, proteins, and fat-derived ketones—affect performance in powerlifting and endurance activities. He reflects on his own fasting adaptation, how his continuous glucose monitor (CGM) reveals metabolic responses, and the importance of timing nutrient intake before workouts or competitions. He also explains why eating rice and fast carbs before training may not be ideal for weight loss and how to strategically fuel workouts while staying in ketosis. Timeline of the Talk 00:00 - 03:02 Introduction & Weight Update: Date: February 7, 2025 Competition: Singapore Nationals (Feb 22, 2025) Starting weight: 110.6kg Current weight: 106.4kg (after three weeks of weight loss). Post-fasting weight: 103.8kg on Wednesday (Feb 5). Weight fluctuates up to ~1.5kg after fasting, reinforcing that body weight is not a perfect measure of progress. 03:03 - 08:12 The Challenge of Weight Loss & Powerlifting: Losing 8kg in 5 weeks is tough but manageable. The Masters Powerlifting WhatsApp group discusses weight loss strategies. Mentions Chinese New Year’s impact on weight gain, as many athletes struggled to maintain diet discipline. 08:13 - 12:44 Should You Eat Rice Before Strength Training? Glycemic Index (GI): Measures how quickly foods raise blood sugar. Rice has a high GI, meaning it spikes blood glucose quickly. High GI foods signal the body to stop fat burning (ketosis), making it harder to lose weight. Fruits also contain sugar, making them problematic for weight loss. 12:45 - 18:23 How the Body Uses Energy for Training: When glucose is low, the body signals fat cells to release triglycerides for energy. Fat metabolism (ketosis) is slower than glucose metabolism, impacting training performance. Three ways to raise blood sugar before training: Eat carbohydrates (fast but stops ketosis). Eat protein (slower glucose release, better for ketosis maintenance). Drink alcohol (not recommended, disrupts metabolism). 18:24 - 26:40 Protein vs. Carbs Before Training: Eating protein 3-4 hours before training allows the body to slowly convert amino acids into glucose. Eating carbs gives faster energy but halts fat burning. Training with low blood sugar feels terrible (as he experienced on Feb 5). Goal: Maintain just enough glucose to perform well without breaking ketosis. 26:41 - 31:20 Competition Strategy: Fueling for Maximum Strength Output Pre-competition meal: Drink a small amount of fast-digesting carbs just before lifting. This ensures muscles have enough glycogen without long-term metabolic impact. Plans to wear CGM during competition to track real-time blood sugar response. 31:21 - End Final Thoughts on Pre-Workout Nutrition for Fat Loss & Strength: Below 70kg body weight: Eat 20-30g of rice before training. For heavier athletes: This amount is too small to be useful. For weight loss: Avoid rice entirely; instead, use slow-digesting proteins. For competition: Controlled carb intake before lifting may enhance performance. Takeaway: If you want to lose weight, don’t eat rice. Summary of Key Points Body Weight Fluctuates After Fasting: Don’t rely on daily weight changes to measure progress. Rice & Fast Carbs Before Training Stop Ketosis: They spike blood sugar and signal the body to stop fat burning. Protein is a Better Pre-Workout Fuel in Ketosis: Slowly converted into glucose, maintaining steady energy levels. Competition Fueling Strategy: Small, fast carbs before lifting can provide a performance boost without major metabolic disruption. Real-Time Blood Sugar Tracking: Using CGM to optimize pre-workout nutrition for both fat loss and strength performance.

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The headline reads that a low carb diet improves blood sugar and liver fat. But the conclusions really are that a lower-carb, higher-protein diet improve blood sugar and liver fat more than a conventional diet. And it works beyond just weight loss. This has important implications for picking a healthy weight loss diet. Table of content: 0:00 Introduction to the study 1:50 Results from the study 3:07 Conclusion Subscribe to our channel if you don't want to miss any of our videos: https://www.youtube.com/c/DietDoctorVideo?sub_confirmation=1 About us: DietDoctor.com is the world's number one low-carb site. Follow us for delicious recipes, meal plans and tools to make your low-carb and keto lifestyle simple. But this YouTube channel does not contain all our videos!

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Over the past few years, the ketogenic diet, or “keto” for short, has become incredibly popular. This high-fat, low-carb diet promises weight loss and improved health by forcing the body to burn fat for fuel instead of carbohydrates. One surprising factor that helped boost the keto craze was its appearance on the hit TV show Shark Tank. The entrepreneurs on the show presented their keto products, sparking interest in the diet among viewers and investors alike.

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In 2019, the ketogenic diet caught the attention of the Sharks on Shark Tank when entrepreneurs pitched their keto-friendly products on the show. The Sharks, known for their tough business savvy, were intrigued by the potential of these products to help people lose weight and improve their health. This exposure on national television helped bring the keto diet into the mainstream, introducing it to a whole new audience.

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One of the most memorable keto products featured on Shark Tank was a line of keto snacks that claimed to satisfy cravings while staying true to the diet’s strict guidelines. The Sharks were impressed by the taste and quality of the snacks, and several of them made lucrative offers to invest in the company. This endorsement from the Sharks gave the keto diet a stamp of approval and helped increase its popularity across the country.

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After appearing on Shark Tank, the keto products showcased on the show experienced a surge in demand. Viewers who were inspired by the entrepreneurs’ success stories wanted to try the products for themselves, leading to increased sales and brand recognition. The keto craze was further fueled by social media influencers and celebrity endorsements, creating a perfect storm of publicity for the diet.

As a result of its appearance on Shark Tank, the ketogenic diet has gained credibility and legitimacy in the eyes of the public. People who may have been skeptical before were now willing to give the diet a try, thanks to the positive reception it received on a popular TV show. The keto craze shows no signs of slowing down, as more and more people are turning to this low-carb, high-fat diet to help them achieve their weight loss and health goals.

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Q: What is the ketogenic diet?

A: The ketogenic diet is a high-fat, low-carb eating plan that forces the body to burn fat for fuel instead of carbohydrates. It has been shown to help people lose weight and improve various health markers.

Q: How did Shark Tank boost the popularity of the keto diet?

A: The appearance of keto products on Shark Tank gave the diet mainstream exposure and credibility, leading to increased interest and adoption by the public.