Monday, July 6, 2015

More on Zuzka's Keto Diet, Her weekly schedule and 2 Weeks with Edith from BR!!!

There have been lots of posts to Zuzka on her web-site and FB page about her Keto diet advice. She has been far more responsive on her website than on FB. 
I haven't really seen her address anything negative yet and there has been lots of negativity!
There's no fruit allowed on this diet and though Z said she would miss fruit, she said it was a trade offer how good she feels. This is crap to me! No fruit allowed? Seriously? 
There was one dietician student who replied in great detail about this diet in case you didn't see it:
Zuzka, are you a registered dietition or certified nutritionist? I'm not trying to be offensive or a jerk in any way. The ketogenic diet was developed for epilepsy and used for cancer patients under going chemo. I know it's gained popularity as a means of rapid weight loss, however that's extremely unhealthy. And looking fit and actually being fit and healthy are two seperate things. For exampme, a bodybuilder can use steroids to gain muscle quickly, any they look fit and healthy but that doesn't make it so. So to promote a fad diet that could potentially harm the health (unintentionally on your part) of your followers, who don't know better I feel you should refrain from recommending any fad diet without the proper knowledge. And I feel I should share some things and ask your follows to do thorough research themselves. (this will be a long comment) Keto diets are recommended for clinical supervision and for short term only by professionals. Low carb diets if not done right can have bad effects if not done properly  1. Your body stores carbohydrate, mostly in your liver and muscles, in the form of glycogen. Depending on your size, you can store roughly in the range of 1500-2000 calories of storage carbohydrate (although that number is fairly variable based on your fitness and size).

2. If you’re sedentary and don’t really exercise much (which I don’t encourage), this amount of storage carbohydrate is more than sufficient to get you through a typical day. Really, your body only needs a maximum of 600 calories of carbohydrate to survive each day – and that carbohydrate can be derived from diet, or from you own storage glycogen.

3. But if you’re active and at the same time consuming a low carbohydrate diet, you can easily burn through your liver and muscle glycogen stores in anywhere from 2 days to a couple weeks. The nice part about this, if you’re trying to lose weight, is that since glycogen carries up to four times it’s weight in water, a low carbohydrate diet can quickly shed 5-10 pounds (or more), which seems quite satisfactory. But the problem is, most of what you’ve lost is A) energy to sustain intense physical activity and B) water.

4. So now you have very little storage carbohydrate and are potentially dehydrated. If you’re an athlete or a physically active individual, this means that you’re limited to utilizing fat as a fuel for energy. Fat, through a process called “beta-oxidation”, can provide tens of thousands of calories of readily utilizable fuel, but the problem is that it burns far more slowly than carbohydrate.

5. This means that if you’re on a strict low carbohydrate diet, you can say goodbye to intense weight training, track intervals, or just about any activity that would be consider “tempo”, “threshold”, or “intervals”. And this is the stuff that adds lean muscle to your body, boosts your metabolism and gets you fit fast – compared to a slow and sluggish slog in your “fat-burning zone”. This is not negotiable by your body. It is simple physiology. When you deplete muscle glycogen, there is a directly proportional increase in muscle fatigue, and also an increase in muscle catabolism (direct metabolism of your body’s own muscle protein, or conversion of that protein into glucose via gluconeogenesis). Many people on a low-carbohydrate diet simply stop exercising, because it can suck so much.

6. As you lose muscle mass, your already handicapped metabolism drops even more. I will acknowledge that muscle fibers don’t burn as many calories or boost your metabolism as much as we all like to think, but this is still an important consideration for those trying to maintain lean muscle mass or tone.

7. For active people, this trouble may all be “in vain”. Since physically active individuals and athletes are far more sensitive to insulin and less susceptible to blood sugar fluctuations, any attempt to eat low carbohydrate in conjunction with exercise, for the pure purpose of “controlling blood sugar levels” could be a mostly unnecessary endeavor anyways.

8. Low carbohydrate diets, if implemented improperly, result in low fiber intake from a sharp reduction in plant-based food consumption, which can increase risk of digestive cancers and cardiovascular disease, and also leads to constipation and bowel issues. In addition, a drop in fruit, vegetables, legume and grain consumption can result in inadequate phytonutrient, antioxidant, vitamin C and potassium intake. Many (but not all) low carbohydrate diets have these problems.

9. Typical “low carbohydrate” meal replacement bars and shakes, ice creams or ice cream sandwiches, and other low carb or sugar-free snacks often contain potentially unhealthy ingredients like maltitol, and are chock full of preservatives and highly processed ingredients. If your low carbohydrate diet involves boxed, wrapped and packaged food, it probably falls into this category.

10. There can be long term health issues as your body is chronically carbohydrate depleted over extended periods of time. Your liver is exposed to extra stress as it is forced to assist with manufacturing glucose from fats and proteins, potentially toxic amounts of ammonia are produced as proteins are converted into glucose, your body has a more difficult time producing mucus and the immune system becomes impaired as risk of pathogenic infection increases, and your body loses the ability to produce compounds called glycoproteins, which are vital to cellular functions.
I could go on about what high fat diets can do to you and the dangers of long term ketosis which is what keto diets do, but my comment is already long, lol.

For those who still choose to follow this diet or any fad diet, it's your choice, just keep your health in mind.

What do you guys think? We also have to remember that Z is a certified nutritionist and not a registered dietitian. 

Here is Zs latest workout schedule:

Again is a two day work out plan, and she also has a beginner schedule:

Monday – Body Crush #21 X (New in ZGYM) + Arm Balance #2

Your second workout can be Cardio Shred #1


Tuesday – Summer Shred #3 X (beat your personal best) + Arm Balance #2

Your second workout can be JRC #4


Wednesday – Beginner Strength # 8 (new in ZGYM) + Arm Balance #2

Your second workout can be 5 minute workout #23


Thursday  –  Kettlebell Workout #4 (beat your personal best) + Arm Balance #2

Your second workout can be Power Yoga #11


Friday –   Mystery Workout 😉 (new in Fitness) + Arm Balance #2

Your second workout can be 5 Minute workout #21


Saturday –  Guns & Pistols #5 (beat your personal best) + Arm Balance #1

Your second workout can be Cardio Shred #2


Sunday – Arm Balance #3 – All Levels (New in ZGYM)

Your second workout can be 5 Minute Workout #22



Workout Schedule for Beginners 

Your goal is to push yourself little more each time you repeat a workout.


Monday – Beginner Strength #7


Tuesday – Beginner Cardio #9


Wednesday – Beginner Strength #8


Thursday  –  Beginner Cardio #8


Friday – Beginner Strength #8


Saturday – Beginner Cardio #9


Sunday – Arm Balance #3  – All Levels (New in ZGYM)

Lots of new and interesting workouts from her, including the arm balance, KB and Mystery workouts.

Speaking of workouts, Edith is back with bodyrock and is hosting a two week series for us. I am looking forward to this is as I really enjoy her:

That workout is day one. It actually looks really good for your legs and something I would definitely like to try for a change!

I love Edith's book and her bubbly personality. I look forward  to more workouts from her over the next couple of weeks. 


  1. I think she offers this diet because of rapid weight loss (like you've said) and people, who pays for membership in ZGYM, will think "wow! it's work! I 'm sweating for good reason, pay not in vain". And almost everybody wants to lose weight fast, especially womens. They don't care how it's going to be healthy way or not... :( It's business, Zu wants to earn more money. To be honest, I think she eats more than let us to see. :)

    I love Edith too, She is full of positive energy. And her workouts are always interesting and balanced.))

    1. LOVE Edith! She is the best trainer ever IMO.

  2. I think that a diet that does not allow fruit should not exist!

  3. I eat mostly fruit (have cut down a little but eat a lot of vegetables, too) and honestly I don't know what I'd do if it were limited in any way besides me telling myself to do so. I realize that not all diets work for everyone but limiting or eliminating a food group except on the basis of an allergy has never worked for me. I do take in more protein than I used to (whey protein, almond milk, some raw almonds, hard boiled eggs, hummus, lean cuts of meat at dinner, etc.), which keeps me from reaching for starchy carbs first, but produce is an absolute essential -- to me. Oh well, whatever works for Z's mission works for her, I guess. Thank you for including that comment in your post because it is important to take things at more than just face value... the long term aspect of these diets are always important to consider.

    1. I often wonder if Z does this as a marketing ploy. But she is also a little overly obsessed with her leanness (I think) and ill try anything to make herself leaner, healthy or not.