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Are You In Ketosis When Fasting

Keep Yourself In Ketosis

Keep Yourself In Ketosis

When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote Continue reading >>

Intermittent Fasting Vs. Keto Diet: Who Wins?

Intermittent Fasting Vs. Keto Diet: Who Wins?

Fad diets have gained a bad rep throughout the century because of its overly dramatic yet dangerous results, too-good-to-be-true promises, and the craziness of the method. Despite the ridiculousness of most of them (like the tapeworm diet that requires you to ingest tapeworm eggs and let it thrive in your intestines for years), there are still people who try them out because of their “silver bullet” qualities. But not all fad diets are exactly bad. There are some that have actual benefits to the body, as proven by a series of studies done by reputable institutions and experts. Two of them would be the intermittent fasting diet and the ketogenic diet. Both will be discussed more thoroughly below. Intermittent fasting: food deprivation systematized Intermittent fasting or IF is one of the most recent fad diets created. This method requires the dieter to abstain from eating for extended periods of time until his or her designated “eating window” comes. It has six types: 16/8 method: fast for 16 hours, eat at the remaining eight every day. 5:2 diet: 24-hour fast for two days every week. Eat-Stop-Eat: fast for 24 hours at least once a week. Alternate day fast: do fasting every other day. Warrior Diet: do not eat during the day, feast like a king at night. Meal skipping: skip meals whenever you don’t feel like eating, or you are so busy to eat. In a nutshell, IF is more like a change in eating behavior than reducing the caloric intake itself. You can eat anything you desire, and you can do it at your desired time. IF is not harmful when done right. In fact, our prehistoric ancestors and other religions have done this from time to time due to lack of food sources and specific spiritual disciplines. Our bodies can surely adapt to these changes. Scientists also found o Continue reading >>

Bulletproof Intermittent Fasting: Lose Fat, Build Muscle, Stay Focused & Feel Great

Bulletproof Intermittent Fasting: Lose Fat, Build Muscle, Stay Focused & Feel Great

If you want to lose fat and improve your health as fast as possible, without feeling mentally slow, it’s hard to beat Bulletproof Intermittent Fasting. Here’s an overview of the protocol, which I lay out in more detail in my new NYT bestseller The Bulletproof Diet. Plain intermittent fasting has become popular in biohacker circles because it shows tremendous promise for fat loss, preventing cancer, building muscle, and increasing resilience. The most popular site that covers plain intermittent fasting is Leangains.com. It’s totally worth a visit. The basic idea behind plain intermittent fasting is to eat all of your daily food in a shortened period (8 hours in the case of Lean Gains) and fast the rest of the time. For reasons we will get into below, this tells your body to simultaneously build muscle and burn fat. It really works. The problem is not everyone does well with fasting. If you’re a busy entrepreneur or even a student who needs to be in a high performance state all day, dealing with hunger can be a distraction. It’s much worse for those with an impaired metabolism (i.e. the people who need to lose weight). If you have more than 30 pounds of extra fat or if you’re facing diabetes, it can be hard to skip meals and still get things done. As explained in The Bulletproof Diet book, Bulletproof Intermittent Fasting is an easy biohack that changes that and makes it possible to lose fat and build muscle faster than plain intermittent fasting… without feeling hungry or tired. Introducing Bulletproof Intermittent Fasting Bulletproof Fasting is the same as intermittent fasting, except you consume a cup of Bulletproof Coffee in the morning. The healthy fats from grass-fed butter and Brain Octane Oil give you a stable current of energy that sustains you thro Continue reading >>

The Keto Diet Podcast Ep. #046: Intermittent Fasting

The Keto Diet Podcast Ep. #046: Intermittent Fasting

Interview with Dr. Michael VanDerschelden, a passionate advocate of natural healing, chatting with us about the different protocols of fasting and their individual benefits, fasting with imbalances, how to break your fast, and more. If you’ve been following me for a bit, you know I believe keto is not one-size-fits-all, which is why it was so great to chat with Dr. Mike about all things fasting! Keto is all about doing what is best for YOUR body, and in this episode, we talk about different fasting protocols in the hopes that our talk might resonate with listeners and encourage you to explore the benefits of fasting to see what feels best in your body. Fasting is another great option to add to your keto tool belt — the experience you have will vary based on how you use that tool. If you’ve been thinking about trying out a fasting practice but don’t know where to start, this episode provides some solid information. If you’re a fasting pro, this episode is still for you, and Dr. Mike might just blow your keto mind with some alternative strategies. For podcast transcript, scroll down. SHOW NOTES + LINKS TIMESTAMPS Fasting for weight loss (18:33) Forms of fasting and which is best (23:34) Benefits of going in and out of ketosis (33:22) 100% grass-fed & finished FERMENTED beef sticks with 1 billion naturally-occurring, gut-healing probiotics! Go to Paleovalley.com for 20% off. Thrive Market 35% savings – get an instant 35% off your favorite premium organic products. All you have to do is enter your email address, and the discount will be applied to your cart! Use the coupon code HEALTHFUL all in caps, no spaces, for 15% off your first Perfect Keto order at perfectketo.com/hp. Once you’ve loaded up your cart, use HEALTHFUL for 15% off your first order. Again tha Continue reading >>

Keto + Intermittent Fasting: The Ultimate Fat Loss Program

Keto + Intermittent Fasting: The Ultimate Fat Loss Program

Summer is just around the corner, and that means it’s time to end the bulking season and enter full on fat loss mode. It’s a task that’s not always easy or all that enjoyable, but the results are certainly worth it come beach season. There’s a ton of information out there on how to get shredded, but none quite like what we’ve developed here. Previously we’ve covered one of the newest and most effective eating protocols around in Intermittent Fasting. And while that can be great for weight loss, when it’s combined with a ketogenic diet, the two will get you shredded like never before. What is Keto? The ketogenic diet, a.k.a. “keto”, is an extremely low carb diet that places a premium on fat intake (as much as 75-90%!) along with a moderate protein intake. There have been a number of keto diets circulating around the fitness industry in recent years as the diet has grown in popularity, but to “standard” ketogenic diet consists of the following macronutrient breakdown: 75% Fat 20% Protein 5% Carbohydrate The benefit of substantially reducing carbohydrate intake forces your body to enter ketosis - a metabolic process stimulated when carbohydrates are severely restricted. This essentially “shifts” your body from a glucose fueled machine, to a fat fueled one that generates ketones. Ketones are synthesized when a person doesn’t consume ample carbohydrates to provide the body with adequate glucose (sugar) to run the required metabolic processes. Upon entering a ketogenic state, the body becomes significantly more efficient in utilizing stored fat for energy. Some may worry that such a drastic reduction in carbs may affect neurological function, as the brain runs on glucose, but don’t worry, a metabolic process called gluconeogenesis can synthesize Continue reading >>

Searching For Your Soul Mate Diet? Find Out If Keto Or If Is Right For You

Searching For Your Soul Mate Diet? Find Out If Keto Or If Is Right For You

Waffling between trying out intermittent fasting or the ketogenic diet? First of all, put down the waffle, because they aren't on the menu for either of these popular diets. Sorry. But now that we've got your attention, let's get down to business. The ketogenic diet and intermittent fasting have pretty much taken over our collective news feeds at this point, and for good reason. They've both been touted for their ability to help people drop weight without restricting calories, improving blood sugar, cholesterol, and blood pressure numbers. The perks sound similar, but these diets differ in how they work and who should be using them. We're breaking down the ins and outs of both diets, as well as how to determine if either of these may be right for you. What Is the Ketogenic Diet? The ketogenic diet, or keto, is all about getting your body into the fat-burning state of ketosis. Basically, by shifting your calorie intake to high-fat, moderate-protein, and very low-carb, your body stops burning glucose for energy and begins burning ketones. This allows your body to turn to stored fat for fuel instead of the sugar in your morning bowl of Froot Loops. The benefits of being in ketosis, according to Jimmy Moore (he literally wrote the book on keto) include better sleep, stable blood sugar, reduced inflammation, improved blood pressure and cholesterol, clearer memory and cognitive function, better recovery from exercise, and maybe even clearer skin. How Does the Ketogenic Diet Work? When we say low-carb, we mean low-carb. If you go this route, you'll be forgoing bread and pasta and replacing them with high-fat foods like avocado, beef, coconut oil, and cheese. It's not all burgers and bacon, though. You'll also be loading your plate with lots of low-starch veggies like greens, t Continue reading >>

5 Simple Steps To Get Into Ketosis

5 Simple Steps To Get Into Ketosis

I think almost everyone agrees with me when I say that the ketogenic diet is probably one of the most complex and difficult eating plans out there. Even when you’re not on a diet or trying to lose weight you still have to bring a lot of attention to detail. Getting into ketosis isn’t as important as we would think, but there are still 5 simple steps we can make to get into a ketotic state. What Needs to Happen The conditions of nutritional ketosis are: Low blood sugar levels (about <85 mg/dl) Low insulin And because of that there are going to be: Higher glucagon, which is released by the liver, in response to low insulin, to increase the amount of fatty acids in the blood stream. High serum blood ketone levels, with the optimal zone being in between 0.5 and 3.0 mMols. Here are the 5 simple steps to get into ketosis. Step #1 Do a 24-Hour Fast Ketosis is the by-product of a prolonged period of fasting. After your liver glycogen stores have been depleted already after an overnight fast, the liver then begins to create more ketone bodies. After 2-3 days of fasting, you’ll be definitely in ketosis. Your brain will adapt to using ketone bodies and gets about 75% of its energy from fat. Overall, the body’s glucose demands and protein catabolism get reduced to a bare minimum. However, to get into ketosis we don’t necessarily have to abstain from eating that long. We’re already in mild ketosis in the morning and doing a 24-hour fast will increase our ketogenic pathways by a significant amount. Step #2 Start Eating Low Carb Ketogenic Meals Once you finish your 24-hours, you can start eating keto foods. Make your first meal something extremely ketogenic, meaning: Ultra-low carbs – cruciferous vegetables, like spinach, kale, broccoli, cauliflower, cabbage, chard. Your Continue reading >>

Ketosis Vs. Intermittent Fasting

Ketosis Vs. Intermittent Fasting

Ketosis and intermittent fasting are topics that often fall into the same types of conversations. That being said, they do have differences that can lead you to wonder if one’s better than the other or how both can fit into your life. We can help you there! We’ll be comparing ketosis vs. intermittent fasting — starting with a summary of each, then seeing what they have in common and how they differ. What is Ketosis? In short, ketosis is the process where the body burns ketone bodies for energy. With a regular type, the body’s primary source of energy is glucose, which comes from eating carbohydrates like bread, sugars, grains, fruit, or beans and legumes. The carbohydrates from these foods are either used as glucose by the body immediately or stored as glycogen to be used later. However, if the body has a low supply of glucose, it must turn to something else for fuel. In the case of ketosis, that’s fat. A ketogenic diet, which is high-fat, moderate-protein, and very-low-carb, will cause the body to break down fat instead of carbs for energy. When this happens, the follow ketone bodies are formed: Acetoacetate: Created first and then either converted into beta-hydroxybutyrate or turned into acetone. Acetone: Created spontaneously from the breakdown of acetoacetate. It’s the most volatile ketone and is often detectable on the breath when someone first goes into ketosis. Beta-hydroxybutyrate (BHB): The ketone most often measured in blood tests and found in exogenous ketones like Perfect Keto. There are many benefits of putting the body into a state of ketosis, the most popular being weight loss, which we’ll examine first. Ketosis Weight Loss Benefits Ketosis helps weight/fat loss for the following reasons: Other health benefits of ketosis include: Studies sho Continue reading >>

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

In Tim Ferriss’ new book Tools of Titans he puts forward a method to optimize the process of fasting. In his typical 80/20 style, he aims to get the most benefits, in the least amount of time. His recommended fast is conducted in a 3 day period, spanning Thursday evening to Sunday evening. 3-Day Fast Overview Stop eating Thursday night Friday morning go for a long walk to accelerate your transition into ketosis Friday and Saturday stay fasted, and consume moderate amounts of exogenous ketones and MCT oil (as needed), to give you a boost while you’re keto adapting. Sunday evening you break the fast. Here’s the process in more detail if you don’t have Tools of Titans to hand: Thursday Evening Eat a low carbohydrate dinner around 6pm. Make that the last meal of the day. Go to bed as normal. Friday Morning Drink some caffeine if needed, then get out the door and walk within 30 minutes of waking. Bring at least 1 litre of water, with some added salt (to prevent headaches/cramping), and sip as you walk. Walk for 3-4 hours(!). Filling up/buying more water as needed. Arrange phone calls for this time, to make the time productive. The idea behind the walk is that you use up your glycogen stores, forcing your body to move quicker into deep ketosis. The quicker you get into ketosis, the less time you spend feeling sub-optimal, and the less potential muscle wastage. Friday Day (post walk) Consume exogenous ketones or MCT oil 2-3 times throughout the day, where necessary. Tim primarily uses KetoCaNa & KetoForce as exogenous ketone sources. Both these products contain 11.7g of Beta-hydroxybuterate per serving, and each contain 16 servings. The key difference is that KetoForce is an unflavoured (alkaline) liquid. And KetoCaNa is an orange flavoured powder you can mix into wate Continue reading >>

3 Roadblocks Of Intermittent Fasting & Ketogenic Diets For Women

3 Roadblocks Of Intermittent Fasting & Ketogenic Diets For Women

Fasting, Intermittent Fasting (IF) and Ketogenic diets are all the rage right now. Five years ago, it started off with just Bulletproof Coffee for breakfast. Then we hopped on the “eliminate the sweet potatoes and fruit” Ketogenic bandwagon—cutting the carbs, and upping the fats. And now, it’s all about not eating at all some days—or eating only at particular times of day. Acclaimed health benefits of these popular dietary practices include: With all these benefits, it’s hard to see why anyone would not follow a ketogenic or fasting lifestyle. But, are these benefits tried and true for everyone? Moreover, what does the research say about the effectiveness of these diets for women and women’s health? Answer: Keto, fasting and IF is not for everyone—with women generally needing to exercise more caution to “do it right.” SO SHOULD YOU GO KETO OR FAST? There’s no denying that ketogenic dieting, fasting and intermittent fasting are part of a healthy or therapeutic diet for some people—particularly those with chronic inflammation, insulin resistance, blood sugar imbalances, a stubborn metabolism, cancer, cancer or ‘brain fog.’ That said, what about if you don’t have a disease or are generally a “healthy” individual? Keto, fasting or IF may not be for you if you FAIL to do one of three things: Eat Enough Eat Carbs—at all Not Listen to their own body (metabolism, digestion & hormones included) Let’s briefly review each of these: KETO & IF ROADBLOCK #1: NOT EATING ENOUGH Simply put, if you’re not eating enough for your body, then eventually, your body is going to crash or lag behind: Your adrenals (stress gland regulators) will get overworked or give out You’l lose your period or experience crazy PMS Your energy levels decrease You’ll Continue reading >>

9 Powerful Benefits Of Fasting

9 Powerful Benefits Of Fasting

Getting Better By Binge Eating Once a Day If you haven’t heard of intermittent fasting yet, I’m sure you’ll hear about it relatively soon. It is a rapidly growing trend that is only gaining more and more steam. Intermittent fasting has numerous health benefits that shouldn’t be overlooked. They will make you look at this trend and rethink the term fasting. When you hear the term fasting, what do you usually think of? You probably think of the worst part which is not eating. If you are a food lover it can be hard to think of yourself as not eating anything at all. Before you ride off the fasting trend before trying it, really look into the health benefits that it brings to the table. Go out and find a friend that has tried some kind of fasting in the past and ask them how they felt after it. More than likely they will tell you how great they felt after doing it. Even then, they may not realize how many benefits the fasting they had on their body. 1. Increases Lifespan Fasting can have a great effect on autophagy. This is a process by which a cell recycles itself to make sure that it can function the best it can by getting rid of anything that isn’t working properly. When you have cells that are constantly restoring themselves to have optimal performance, it is going to have anti-aging effects. Cells age just like we do, so when your cells are able to refresh themselves, you are greatly slowing down the aging process both in your physical appearance and internally. 2. Increases Body’s Resistance to Stress A lot of us suffer from stress at one point or the other. Some way more than others. What causes this stress? There are a lot of different reasons that stress can be linked to. With fasting, you will be improving your body’s resistance to stress. Stress is Continue reading >>

The 7-10 Day Water Fast

The 7-10 Day Water Fast

After you feel comfortable with the three-day water fast and your body can make the switch to ketosis without much fuss (more info here), then it’s time to consider the 7-10 day water fast. For it’s only after you begin drawing solely on the energy of fat cells that the process of detoxification can kick into a higher gear (more info here). This means that the three-day fast simply isn’t enough to confront any deeper issues you want to heal. If you’ve found it difficult to get through your first few three-day water fasts, it’s only understandable that the thought of a 7-10 day fast seems even more daunting. For this reason, I offer private online consultation as a fasting guide (click here). Despite any doubts and fears emotionally, physically 7-10 day fasts tend to go more smoothly than you might first expect (so long as you’re healthy and don’t have any serious issues with detox). This is because your body does the hardest work in the first three days while it establishes ketosis – during which your fuel tanks are also running on empty. From the third day on, ketosis continues to become increasingly efficient, and so you’ll feel lighter and fuller with energy, like a well oiled machine. Increasingly, the fast feels like a celebration of freedom from the daily need to eat food. This freedom, as well as a lighter body and clearer consciousness, can feel so good that many people actually experience a sense of reluctance in returning to food at the end of the fast. There really is a beautiful purity about just being, without the needs and addictions of food distracting you, weighing you down. As your healing metabolism finishes establishing itself by the end of the third day, the digestive system also finishes shutting down its normal function. As a resu Continue reading >>

Fasting And Muscle Mass – Fasting Part 15

Fasting And Muscle Mass – Fasting Part 15

It seems that there are always concerns about loss of muscle mass during fasting. I never get away from this question. No matter how many times I answer it, somebody always asks, “Doesn’t fasting burn your muscle?” Let me say straight up, NO. Here’s the most important thing to remember. If you are concerned about losing weight and reversing T2D, then worry about insulin. Fasting and LCHF will help you. If you are worried about muscle mass, then exercise – especially resistance exercises. OK? Don’t confuse the two issues. We always confuse the two issues because the calorie enthusiast have intertwined them in our minds like hamburgers and french fries. Weight loss and gain is mostly a function of DIET. You can’t exercise your way out of a dietary problem. Remember the story of Peter Attia? A highly intelligent doctor and elite level distance swimmer, he found himself on the heavy end of the scale, and it was not muscle. He was overweight despite exercising 3-4 hours a day. Why? Because muscle is about exercise, and fat is about diet. You can’t out-run a bad diet. Muscle gain/ loss is mostly a function of EXERCISE. You can’t eat your way to more muscle. Supplement companies, of course, try to convince you otherwise. Eat creatine (or protein shakes, or eye of newt) and you will build muscle. That’s stupid. There’s one good way to build muscle – exercise. So if you are worried about muscle loss – exercise. It ain’t rocket science. Just don’t confuse the two issues of diet and exercise. Don’t worry about what your diet (or lack of diet – fasting) is doing to your muscle. Exercise builds muscle. OK? Clear? So the main question is this – if you fast for long enough, doesn’t your body start to burn muscle in excess of what it was doing prev Continue reading >>

Monitoring Ketones And Juice Fasting For Successful Weight Loss

Monitoring Ketones And Juice Fasting For Successful Weight Loss

This week we would like to share a story with you. One of our Wellness Members, Jaclyn Douglas, has been following the Advanced Plan and in just 3 1/2 weeks has lost 10 lbs. and her husband has lost 18 lbs. (Way to go guys!) We would like to share a question that Jaclyn had about the Advanced Plan and juice fasting. Question My husband and I have been following the Keto diet, (a variation of the Maximized Living Advanced Plan with the goal to create ketones or ketone bodies to put oneself into a metabolic state of ketosis) for the past three and a half weeks. I have lost 10 lbs. and my husband 18 lbs. My question to Dr. Phil has to do with juice fasting. I understood from the talk you had in April on Monitoring ketones that ideally you want to get your body into a state of ‘ketosis’. I know that you promote juice fasting, but how does that fall into the Ketone rules (eating 70% fat, 20% protein and 5% carbs)? Isn’t the juice all carbs? Or do you add protein and fat to it? I have been monitoring my glucose level and today it was 5.8. Answer First off Jaclyn, well done to you and your husband for losing 10 and 18 lbs. That is amazing in 3 1/2 weeks! Whatever you are doing is working. I would say if you feel well and have lots of energy keep going with what you are doing until you get where you want. I recommend you go by body fat% to measure instead of what most people use: weight or BMI. (Give us a call to have your body fat% taken with one of the WtW team members, at no cost to you). Once you have reached your wellness body fat % (or ideal size, energy level) I would add more berry fruits (low sugar) and especially vegetables to your diet. You mentioned about the juice cleanse and asked how did that fit into ketosis? Great question because it is almost the opposit Continue reading >>

Intermittent Fasting – Questions & Answers

Intermittent Fasting – Questions & Answers

Here you can find common questions about intermittent fasting with answers from our top expert, Dr. Jason Fung. Choose a topic below or scroll down for every question and answer. Do you have other questions about fasting for Dr. Jason Fung? Watch our in-depth interview with him or ask him directly on our membership site (free trial). You can also visit Dr. Fung’s website IDMprogram.com. Who can use intermittent fasting? Is fasting an option for children who need to lose weight? Fasting is not an option for children. My advice is to severely restrict added sugars and snacking. Reducing down to 2 meals per day is also possible, but not longer duration fasting. My daughter who is 31 and a healthy weight exercises (rowing) four times a week. She wants to know if she can fast or is this not recommended for people who exercise? Not only is it safe, but training in the fasted state has several theoretical benefits that many elite level athletes are using. So, yes, it is highly recommended. Can women fast during pregnancy and after birth during breast feeding? I don’t advise fasting during pregnancy or breast feeding. Short term (<24 hrs) fasts are OK, but definitely not longer term fasts. There is a concern of nutrient deficiency which I think far outweighs any potential benefit. How should intermittent fasting be used in conjunction with resistance training to maximize muscle growth and fat burning? Should there be any differences between intermittent fasting on training days and non-training days? And during the fasting periods – or days – is it advisable to take supplements such as BCAA’s to prevent muscle loss? There are many different schedules. Most people fast for 24 hrs and then do their training – this is called ‘training in the fasted state’. Since gr Continue reading >>

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