What Is Ketosis And The Ketogenic Diet?
Eating Keto 101 Ketosis is a metabolic state where your liver produces raised levels of "ketones" through healthy fats. Typically, glucose is the primary fuel source of the body and brain, but it can be replaced by these ketones. In this state of ketosis, your body optimizes fat as fuel and can lead to many health benefits. Because the fat is coming from high quality sources, it also leads to improved lipid labs (triglycerides, LDL, HDL, and more). Although fasting is the quickest way to get to ketosis - it's certainly not sustainable. Instead, followers of the keto diet find a balance of what to eat (and when) to keep their body constantly producing ketones. This lifestyle - the ketogenic diet - is a balance of losing weight and performing efficiently. A strict ketogenic diet is not for everyone. We recommend consulting with a doctor to make sure this restriction is for you. The Keto Plan Though there are various definitions of a Keto diet, the general guidelines are as follows: Very low carb intake Medium level of protein High levels of high quality fat as a major fuel source At Factor 75, we have our own Nutritional Philosophy, based on cutting edge research and feedback from our advisory board. Though we aren't strictly Keto, we do provide some excellent Keto meals options. Though we aren't strictly Keto, we do provide some excellent Keto meal options. At Factor 75, the definition of Keto that guides us in creating our Keto meals is: High Quality Fats 60 - 80% Carbs at or under 20g of carbs Protein 20 - 35% Low Glycemic Carbs 5 - 15% Less than 20 grams of net carbs per meal This ratio - and no added sugars - burns fat. Keto Benefits Research has shown that adherence to a Ketogenic diet can: A few of Factor 75's favorite Ketogenic foods: Explore Other Healthy Eating Continue reading >>
Understanding A High-fat Ketogenic Diet—and Is It Right For You?
While food trends come and go, high-fat diets—lauded for their weight-loss potential and brain-function benefits—have proven to have some staying power. Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance. She’s spent the past two years rigorously studying the ketogenic diet—high-fat, low-carb, moderate-protein. Named for ketones, which Gottfried explains are “the energy source made by the body when there’s not enough carbohydrates to be burned for energy demand,” the goal of the diet is to get the body to burn fat instead of sugar. Gottfried recommends the keto diet (as it’s commonly called) to help with a range of brain and focus issues—she finds ketones to be “very efficient fuel for the brain”; she also says it works well for some patients (not all) who want to lose weight but have trouble kicking sugar cravings. We talked to her about who the keto diet is right for (and whom, or when, it isn’t); the nutritional ins and outs of mastering it; and which keto-friendly meals are healthy for practically everyone, regardless of what diet we do (or don’t) practice. A Q&A with Sara Gottfried, M.D. Q What is ketosis? A In most circles, ketosis refers to nutritional ketosis, an optimized state in which you burn fat instead of sugar. Nutritional ketosis has been used to treat epilepsy since the 1920’s and its popularity for mental acuity and weight loss has surged recently. More technically, ketosis refers to a metabolic state in which most of your body’s energy comes from ketones in the blood, as opposed to glycolysis, in which energy supply comes from blood glucose. Ketones are the energy source made by the body (in the liver) when there’s not enough carbohydrates to be burned for energ Continue reading >>
The Truth Behind The World's Most Cutting-edge, Fat-burning Performance Meal Plan: The Keto Diet
Timothy Noakes, M.D., is an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. While his name may not ring a bell here in the U.S., he’s a full-blown celebrity in his native South Africa and one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option”—say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce sans bun—and evidence of his teachings seems to be everywhere, mostly in the form of the nation’s best-known athletes, including ageless golfing legend Gary Player and eight-time Ironman World Champion Paula Newby-Fraser. In fact, Noakes’ celebrity these days is such that he’s even been pulled into South African presidential politics: To echo the country’s papers of record, “Is President Jacob Zuma’s and his wife’s dramatic weight loss a result of the Noakes Diet?” No one is sure about the president, but his wife, definitely: She’s lost 66 pounds following the Noakes plan. To high-performing athletes, Noakes preaches that the bedrock tenet of endurance athletic nutrition—that winning performance is best fueled by eating lots of carbohydrates—is simply wrong. Instead, he believes athletes can alter their bodies so that their metabolism burns fat as a primary fuel source, a physiological process known as ketosis, either from stored body fat or from the foods they eat every day. For non-athletes and anyone trying to lose weight or keep it off, Noakes’ advice is that eating a high-fat diet, with few if any refined carbs and as little sugar as possible, will switch on the same fat-burning system and keep your body lean and your weight stable without making Continue reading >>
Everything You Should Know About The Ketogenic Diet
Recently I had a client tell me that she and her husband were eating more than 2 pounds of bacon a week—usually three strips for breakfast and one or two with a salad for dinner. I’ve been a dietitian for almost 20 years. Few things surprise me. But I had to ask: “Why?” She told me that her husband had heard about a new diet on TV, the keto diet, and they decided to try it. Six months and countless packages of bacon later, her husband had lost 20 pounds and said he felt more energetic. I’m beginning to hear more and more people lecture me about the benefits of the ketogenic diet. “Keto burns fat fast! It turbo-charges your energy! It fights disease! You can eat all the bacon you want!” But as is so often the case with diets, underneath all the initial excitement, there’s a gut check. Here’s everything you should know about the ketogenic diet and whether or not you should try it for yourself. Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so your brain signals it to tap its reserve of ketones. It’s like a hybrid car that runs out of gas and reverts to pure electricity. Okay, but what are ketones? They’re compounds created by your liver from your fat stores when blood insulin is low. “Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake,” says Jeff Volek, Ph.D., R.D., a professor of human sciences at Ohio State University. Eat a normal amount of carbs and protein, and ketogenesis idles. Cut carbs and protein back, and you push to half throttle. This takes about three days to induce. A ketogenic diet requires that fat comprise 60 to 80 percent of your total calo Continue reading >>
If You've Been Considering The Keto Diet, This Might Change Your Mind
The keto diet is gaining in popularity, but it's also "a dietitian's nightmare," Lisa Eberly said. We chatted with the registered dietitian to get her expert opinion on the trendy diet we've been hearing so much about. Spoiler alert: she's not into it. What Is a Keto Diet? A keto — short for ketogenic — diet is a low-carb diet, in which the body produces ketones in the liver to use as energy in lieu of carbohydrates (more on that later). Like other low-carb, high-fat (LCHF) diets, keto draws people in with its promised weight-loss results. Blogs, Pinterest, and Instagram have been lighting up with "keto recipes" and meal plans, but that doesn't mean it's actually good for you. "When you eat something high in carbs, your body will produce glucose and insulin," Lisa explained. Glucose and insulin, at proper levels, are used for energy — they're also essential for a healthy, balanced body. But it's all about balance — too many carbohydrates can be detrimental. "Your body's production of glucose and insulin can become abnormal, leading to health problems, poor food cravings, and weight gain." But, she said, "that does not mean that the answer is to eliminate [or significantly reduce] them." How Does the Keto Diet Work? Lisa put it pretty simply: a ketogenic diet mimics starvation. The starvation effect causes the body to go into a metabolic state called "ketosis." In our normal state, human bodies are sugar-driven: we eat carbohydrates, carbs are broken down into glucose, and glucose usually becomes energy, or it's stored as glycogen in liver and muscle tissue. When you deprive your body of essential carbohydrate intake (Lisa noted that this is anything under 50 grams per day), then the liver goes into overdrive, because you don't have that carbohydrate-made glucose Continue reading >>
A Comprehensive Beginner's Guide
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 that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream 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 starvation of carbohydrates. Our bodies are incredibly 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 primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>
Ketogenic Diet Beginners Guide
Brief Overview A ketogenic diet is a way of eating that promotes a state of ketosis in the body. Generally speaking a ketogenic diet will have the following macronutrient ratios: High Fat – 60%-80% of total calories come from fat. Moderate Protein – 15%-35% of total calories come from protein. Low Carbohydrate – 5% or less of total calories come from carbohydrates. Everyone’s macronutrient breakdown will be different and depends on a variety of factors. Reference our Keto Macro Calculator to figure out what yours are! Eating in accordance with these macronutrient ratio’s will deplete your body of glucose and force it to start producing ketones. Your body will then use these ketones for energy. What is Ketosis From Wikipedia: Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose (sugar) provides most of the energy. With the abundance of high carbohydrate foods available in modern times, virtually all human beings that don’t make a concerted effort to restrict carbs are always in a state of glycolysis. There are a number of reasons why ketosis is beneficial when compared to glycolysis, which we will get into later. What are Ketones? Ketones are the fuel source your body is running on when it’s in a state of ketosis. They are produced in the liver when glycogen is depleted and are characterized as a slower burning fuel source when compared to glucose. Insulin and Keto This is where the magic happens. Eating a high carb diet means you’re always producing insulin to transport the glucose around your body. The fat can just sit around and watch because insulin is doing all the work. The fat is eventually stored, which leads to weight gain. In a Continue reading >>
Keto Diet Food List, Including The Best Vs. Worst Keto Foods
Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>
Celebs Over 40 Are Obsessed With The Keto Diet. Here’s Everything You Need To Know Before Trying It.
There was once a time when low-fat cookies, chips, and peanut butter were considered “healthy choices.” Oh, how times have changed! Ever since studies began surfacing showing that low-carb, high-fat diets can be more effective for weight loss than low-fat plans, more and more health-conscious folks have fully embraced fat. Sales of whole-fat milk and yogurt have soared in recent years, and most nutritionists now tell their clients to incorporate fatty foods like fish, avocado, and olive oil into their diets. The reemergence of all this creamy goodness has led to a century-old diet making a major comeback: the ketogenic diet. Celebrities including Gwyneth Paltrow and Mick Jagger are both rumored to have taken the plan for a test drive. (Got 10 minutes? Then you've got time to lose the weight for good with Prevention's new 10-minute workouts and 10-minute meals. Get Fit in 10: Slim and Strong for Life now!) Those following the keto diet plan eat a lot of fat and just a few carbohydrates. More specifically, 80% of the diet is comprised of fat, 15% is protein, and a mere 5% of calories come from carbohydrates. For someone on a 1,500-calorie diet, that translates to 19 grams of carbohydrates per day, which is less than what you find in a cup of green peas. (For some context, most people’s diets contain 55% carbohydrates, 30% fat, and 15% protein.) The idea is that if you deplete yourself of carbohydrates, the brain’s preferred fuel source, your body will start breaking down fat for energy. When this occurs, the body goes into a state of ketosis. But does this really fuel weight loss or make us healthier? According to one Spanish study of 20 obese adults, the answer is yes. For the study, participants were put on a low-calorie keto diet and lost an average of 40 pound Continue reading >>
Why The Ketogenic Diet May Help Fight Diabetes, Cancer
A diet extremely high in fat may not seem like the best way to lose fat. But there’s a growing body of research showing that the high-fat, low-carbohydrate ketogenic diet is not only good for weight loss, but also may help in preventing disease. The ketogenic diet, or keto, relies on using your fat as fuel, instead of glucose from carbohydrates or protein. Simply put, the daily ketogenic diet consists of 75 percent fat, 20 percent of protein, and a teeny allotment of carbohydrates, about 5 percent. This balance of macronutrients is intended to put your body in a state of ketosis, which suppresses the release of insulin and blood glucose levels. The benefits of ketosis to your health are improvements in biomarkers like blood glucose, reduction of blood pressure and decreased appetite due to fullness linked to consumption of fats. You might think this sounds a lot like the Atkins diet — it’s not. The main difference lies in the protein content of the diet. Atkins tends to be very high in protein, while ketogenic is moderate. Getty Images stock It's not the easiest plan to follow, but the theory of ketosis as a possible prevention against disease is gaining attention from cancer specialists. Tumor immunologist Dr. Patrick Hwu, one of the leading cancer specialists in the U.S., has followed the keto diet for four years, although he prefers to call it the fat-burning metabolism diet, or fat-burning diet. More research is needed to prove its benefits, but Hwu, the head of cancer medicine at MD Anderson in Houston, believes in it after seeing improvements in his own health. Why keto works The body’s first and preferred fuel of choice is glucose — stored as glycogen. Anytime you eat a carbohydrate, be it lentils or licorice, the body turns it into glucose, or sugar. B Continue reading >>
The Ketogenic Diet Vs The Atkins Diet: Is Ketosis Better Than Atkins?
It’s not uncommon for the ketogenic diet and the famous Atkin’s Diet of the 1990’s to get lumped into the same conversation as one and the same. But are they actually different, and is one healthier than the other? Which is more impactful over the long term? There are definitely differences between the two diets, and the real comparison might surprise you! But first, let’s step back and look at them individually. The Ketogenic Diet The ketogenic diet was founded all the way back in 1924 by Dr. Russell Wilder at the famous Mayo Clinic. The diet was initially used because it was discovered to be highly effective in treating epilepsy. The principles of the ketogenic diet are based on eating a specific percentage of macronutrients: high fats (60%), adequate protein (35%), and low carbohydrates (5%), to force the body to use what are called “ketone bodies” for energy. In the absence of carbohydrates for an extended period of time, our liver converts fats into fatty acids and ketone bodies, also just simply called “ketones.” Ketones can then be processed into ATP, which is the energy currency of the cells. Now, an elevated level of ketone bodies in the blood leads to a state known as nutritional ketosis. Benefits of the Ketogenic Diet There are several ways the ketogenic diet can help the health and lifestyles of those who follow it. Here are some of the biggest advantages: Blood Sugar Stabilization The ketogenic diet actively helps to lower glucose levels and improve insulin resistance. Without having frequent carbohydrate intake, blood sugar levels can stabilize more rapidly. Trigger Fat Burning Ketogenic diets can also be very effective for fat loss because they ultimately reset your body’s “enzymatic machinery” to burn fat as its primary fuel source Continue reading >>
What You Should Know Before Trying A Ketogenic Diet
Five people have recently told me they were going to “try keto”—the most recent after gushing about a mutual friend who has been doing keto, aka the popular ketogenic diet, and getting awesome-looking results. You’ve probably heard rumblings about keto, but what the heck is it? And is it too good to be true? Let’s first get you caught up on all the hubbub around the ketogenic diet. Keto is an extremely low-carb, moderate-protein, and high-fat diet. You’ll find those on keto gobbling up stuff like fat slabs of bacon, mountains of avocados, and cartons of heavy whipping cream. There’s a lot of enthusiastic fanfare around it, like this comment on Reddit: Awesome. And then there’s this one: Low-carb diets are nothing new for weight loss. And keto is kind of a low-carb diet with a twist in that you emphasize tons of fat. I spoke to Leigh Peele, NASM certified personal trainer who fields questions on all matters of weight loss, metabolism, and nutrition, and is author of Starve Mode; and she told me that the original definition of keto is a 4:1 ratio of fats to carbohydrates or protein. That is, for every gram of protein or carb you eat, you would also eat four grams of fat (hence, the avocados and heavy whipping cream). But you don’t have to stick to that exactly as long as your carbs are low and protein moderate enough to properly be “ketogenic.” Let me explain. Differences Between Keto and a Low-Carb Diet Keto’s trump card against the average low-carb diet is that, after consistently depriving yourself of bread, pasta, donuts, and any carb source, your body goes into ketosis (between a couple of days and a week). Ketosis means your body is breaking down fat and releasing large quantities of molecules called ketones into your bloodstream. Your body t Continue reading >>
I Went On The Silicon Valley Diet Craze That Encourages Butter And Bacon For 2 Months — And It Vastly Improved My Life
Bacon became my new best friend on the ketogenic diet.Business Insider A diet that goes against conventional wisdom on healthy eating is gaining momentum among Silicon Valley tech workers. And it involves eating a lot of fat. The ketogenic, or "keto," diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes — limits carbohydrates to no more than 50 grams a day, which is the rough equivalent of a plain bagel or a cup of white rice. By comparison, dietary guidelines laid out by the US Department of Agriculture recommend consuming between 225 and 325 grams of carbs a day. On the keto diet, the body goes into starvation mode and taps its fat stores for fuel. Studies suggest the low-carb, high-fat diet may promote weight loss, dull hunger, and stave off age-related diseases. More research is needed on its long-term effects, especially in healthy people. An increasing number of health nuts — from the internet entrepreneur Kevin Rose to the podcaster Tim Ferriss — swear by the keto diet. I spent the past two months eating bacon, butter, and avocados to see why the keto movement is so popular. I am no stranger to diets. I've cut sugar, counted points on Weight Watchers, and swapped solid food for Soylent, a venture-capital-backed meal-replacement shake. Here's me eating a doughnut.Melia Robinson/Business Insider I gave up breakfast for a week and drank this caffeinated meal-replacement shake instead » But those usually don't last long. I love food. I'm a chronic snacker. Melia Robinson/Business Insider When I first learned about the keto diet, it caught my interest because dieters could eat seemingly unlimited amounts of healthy fats, like cheese, nuts, avocado, eggs, butter — foods that have high "point values" on Weight Watchers and a Continue reading >>
A Ketogenic Diet For Breakfast
Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Eggs are a good base for a keto breakfast.Photo Credit: TeodoraDjordjevic/iStock/Getty Images A ketogenic diet is one which is high in fat, contains a moderate amount of protein and is very low in carbohydrates. When on a ketogenic diet, your body goes into ketosis and switches to burning fat for fuel, rather than carbohydrate. This diet was originally designed as a treatment for the symptoms of childhood epilepsy, but has also made its way into the world of weight loss dieting. Whether you're following a full ketogenic plan, or just looking for low-carbohydrate meals, you have plenty of options at breakfast time. Eggs can be a staple breakfast item in any ketogenic dieter's breakfast, according to the Atkins website. They can be served any way -- boiled, poached, fried or scrambled -- or make an omelet using low-carb vegetables like asparagus and mushrooms. For eggs you can make in advance, try making a low-carb quiche using a basic recipe of eggs, heavy cream, onion, a little butter and cheese, plus seasoning. You can then vary the flavor by adding more vegetables, different cheeses or meat. If you can't eat eggs, don't enjoy them, or simply fancy a change, you do have alternative options. The Diabetes Life website recommends two sausage patties with two thick slices of tomato and two tablespoons of cottage cheese, which comes in at just 3 grams of carbs. Alternatively, try a steak melt, made with five thin strips of leftover Continue reading >>
What's A Keto Diet?
What is a ketogenic diet and how does it work? The process was initially developed in 1924 by Dr. Russell Wilder as an effective, non-pharmacological treatment for intractable childhood epilepsy. The process works when the body is put into a metabolic state called Ketosis, where ketones become the main source of energy for the brain and body to function. The ketogenic diet plan is high in fat and low in carbohydrates while supplying adequate protein to the body. This specific combination changes the manner in which your body uses energy. Additionally, while reducing epileptic seizures, this process lowers glucose levels while improving the body’s resistance to insulin. So I know a lot of you are probably wondering "what is Ketosis?" am I right? By definition, it is when your body goes through a metabolic state in which the body transforms ketones created from fat into energy, instead of energy created from converting carbohydrates. What are they exactly did you ask? Biochemically speaking, ketones are organic, carbon-based compounds that contain a central carbon atom double-bonded to an oxygen atom and two carbon-containing substituents, denoted by “R.” Ketones are considered simple compounds because they do not contain chemical groups that are readily reactive. Fatty acids in the body are oxidized by the liver for energy production. There are 3 different ketone bodies produced in mitochondria of the liver: acetone, acetoacetic acid and beta-hydroxybutyric acid. Some of these fatty acids are oxidized by the liver for energy production while others can be partially oxidized to form the substrate acetoacetate, which is then converted to beta-hydroxybutyric acid; collective. These bodies produced in the liver are referred to as endogenous ketone bodies and are those Continue reading >>