Lose Weight By Achieving Optimal Ketosis
Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>
How To Detect Ketosis
How can you tell if your low-carbing efforts have been effective enough to induce ketosis? Learn how to check your ketones! The state of ketosis The state of ketosis means that the body has switched from depending on carbohydrates for energy to burning fats for fuel. This means not only dietary fats (olive oil, guacamole, deep-fried pig ears), but also all the jiggly bits around your waist — clearly a desirable state for anyone looking to shed extra weight. When the body metabolizes fat, it generates molecules called ketones (also known as ketone bodies). As you restrict carbohydrate intake and amp up the dietary fat, more fat is metabolized and a greater quantity of ketones are created. Most of the cells in your body — including those in your brain — are able to use ketones for energy, although many people experience a few days’ adjustment period, often called the low carb flu. One of the varieties of ketones generated — acetone — cannot be used by the body and is excreted as waste, mostly in the urine and the breath. Conveniently, this makes it very simple to measure whether or not you are in ketosis. Upon entering ketosis, some people report a distinct change in the smell of their breath as a result of the extra released acetone. It could be “fruity” — it’s been likened to overripe apples — or even “metallic.” If you notice this happening during your first few days of changing your diet, it could be a good sign you’re in ketosis. The unusual smell isn’t anything dangerous, but it could be annoying. Drinking plenty of water should help, or get yourself some sugar-free gum. Most people report “keto-breath” diminishing after the first few weeks. Detecting ketones in urine The more accurate way — and the one we recommend — to check f Continue reading >>
Ketosis & Measuring Ketones
Generally, ketone concentrations are lower in the morning and higher in the evening. Whatever time you pick to measure ketone levels, make sure to keep it consistent. Also, do not measure your ketone levels right after exercise. Ketone levels tend to be lower while your glucose levels higher so you won't get representative numbers. Keep in mind there are daily fluctuations caused by changes in hormone levels. Don't get discouraged! Another aspect that affects the level of ketones is the amount of fat in your diet. Some of you may show higher concentration of ketones after a high-fat meal. Coconut oil contains MCTs that will help you boost ketones. To easily increase your fat intake on a ketogenic diet, try fat bombs - snacks with at least 80% fat content. Ketone levels tend to be higher after extensive aerobic exercise as your body depletes glycogen stores. Exercise may help you get into ketosis faster. ketogenic "fruity" breath is not pleasant for most people. To avoid this, drink a lot of water, mint tea and make sure you eat foods rich in electrolytes. Avoid too many chewing gums and mints, as it may put you out of ketosis; there may be hidden carbs affecting your blood sugar. Increase your electrolyte intake, especially potassium. You are likely going to lose some sodium and potassium when switching to the keto diet. Finally, if you find it hard to lose weight on a ketogenic diet, there may be plenty other reasons than the level of ketone bodies: Not Losing Weight on Low-Carb Ketogenic Diet? Don’t Give Up and Read Further. Continue reading >>
What Are Keto Strips And How Do They Measure Ketosis?
What Are Keto Strips and How Do They Measure Ketosis? What Are Keto Strips and How Do They Measure Ketosis? You can pick up keto testing strips at your local drugstore or big box retailer, but can they accurately measure for ketosis? If you've read any diet story in the past year, you've likely seen a mention of the trendy keto diet . While the main goal of the high-fat, low-carb diet plan typically comes down to weight loss, at its core the objective is getting the body to use fat as its primary fuel source. "The body's preferred fuel is glucose," says Kristin Kirkpatrick, R.D., a registered dietitian at Cleveland Clinic Wellness Institute . "Every cell and especially your brain will draw on it before anything else as a quick source of energy. But when you drastically cut carbohydrates (the main source) and protein is low enough so that the liver does not go into gluconeogenesis (the formation of glucose from amino acids), the body turns to another source of fuel: fat." When your body begins working off fat, rather than carbs, that's when you reach what's known as ketosis. (Related: 8 Common Keto Diet Mistakes You Could Be Getting Wrong ) Without glucose as a power source, your body breaks down fat stores into fuel, creating glycerol and fatty acids-these fatty acids then get converted to ketones to deliver energy to the muscles, brain, and nervous system, explains Melissa Majumdar, R.D., C.P.T., spokesperson for the Academy of Nutrition and Dietetics and senior bariatric dietitian at Brigham and Women's Center for Metabolic and Bariatric Surgery. "Instead of using muscle as fuel, ketosis switches the body over to use ketones," says Majumdar. "This spares muscles, allowing for preservation of lean muscle mass." (Related: Everything You Need to Know About Keto Flu ) Ok Continue reading >>
Ketosis & Ketone Test Strips
Discuss this article! By Doreen EVERYTHING YOU'VE EVER WANTED TO KNOW ABOUT KETOSIS ... 1. What are ketones? 2. How will ketosis help me to lose weight? 3. But, isn't ketosis dangerous? 4. How do the ketone test strips work, and where do I get them? 5. I'm following Induction strictly; why won't my strips turn purple? 6. Will I lose weight faster if the strips show dark purple all the time? 7. Does caffeine affect ketosis? 8. Will drinking alcohol affect ketosis? What are ketones? Ketones are a normal and efficient source of fuel and energy for the human body. They are produced by the liver from fatty acids, which result from the breakdown of body fat in response to the absence of glucose/sugar. In a ketogenic diet, such as Atkins ... or diets used for treating epilepsy in children, the tiny amounts of glucose required for some select functions can be met by consuming a minimum amount of carbs - or can be manufactured in the liver from PROTEIN. When your body is producing ketones, and using them for fuel, this is called "ketosis". How will ketosis help me to lose weight? Most reducing diets restrict calorie intake, so you lose weight but some of that is fat and some of it is lean muscle tissue as well. Less muscle means slowed metabolism, which makes losing weight more difficult and gaining it back all too easy. Ketosis will help you to lose FAT. Being in ketosis means that your body's primary source of energy is fat (in the form of ketones). When you consume adequate protein as well, there's no need for the body to break down its muscle tissue. Ketosis also tends to accelerate fat loss --- once the liver converts fat to ketones, it can't be converted back to fat, and so is excreted. But, isn't ketosis dangerous? Being in ketosis by following a low carbohydrate diet is Continue reading >>
My 5 Low-carb Mistakes And How Nutritional Ketosis Rescued Me From Them
In my previous CarbSmart column, I explained the distinction between the traditional low carb Atkins diet millions of people have used to lose weight and regain health and the revolutionary concept of nutritional ketosis. You may be hearing a lot about nutritional ketosis this year due to the influence of a fantastic new book by low-carbohydrate diet researchers Dr. Jeff Volek and Dr. Stephen Phinney called The Art and Science of Low Carbohydrate Performance. I’ve been doing my own n=1 experiment of nutritional ketosis since May 2012 updating my blog regarding this every 30 days (read my four 30-day update posts: Day 1-30, Day 31-60, Day 61-90 and Day 91-120). Today I want to share 5 mistakes I was making in my own low-carb plan that prevented me from reaching the needed level of nutritional ketosis. Correcting these mistakes has helped me effortlessly shed 50 pounds (and counting!) in less than five months. This is not a comprehensive list of the common low carb mistakes. However, these are worth a closer look if you are struggling with your weight and health goals. You might just be surprised! 1. Consuming too much protein. What?! But I thought a low carb diet was supposed to be “high-protein!” We hear this a lot, don’t we? The reality is that a well-formulated low-carb diet is actually high in FAT, not protein. I bet you never thought that protein could hinder your weight loss – but it can. Why? Here’s the word: GLUCONEOGENESIS! When you consume excess protein, your liver transforms it into glucose (sugar). If you are eating a bunch of lean meats like chicken breasts, turkey and lower-fat cuts of beef or pork, you might be defeating the purpose of your low carb lifestyle. Try choosing fattier cuts of meat and controlling the absolute amount of protein you Continue reading >>
Ketosis Strips: How To Tell If You're In Ketosis
The high-fat ketogenic diet is extremely hard to maintain. Eat just a few too many blueberries and you'll be knocked fat-burning mode. That's because restricting carbohydrates , your body's main fuel source, and protein forces your body to burn stored fat in a process called ketosis. As a result of this process, your body produces ketones. Generally, 70 percent of your total calories will come from fat. Protein makes up about 20 percent , while 10 percent comes from carbs. Consuming large quantities of fat while limiting protein and carbs is challenging, and people often aren't truly in ketosis, says Registered Dietitian Melanie Boehmer of Lenox Hill Hospital. "Sometimes people try and teeter into it and they wont lower their carbohydrates enough," she previously told Men'sHealth.com. An easy way to determine whether you're actually doing keto the right way is by using an over-the-counter ketosis strip test. There are two ways you can measuring ketones using strips: through urine or blood. Both are fairly simple to use. The urine tests are similar to pregnancy tests except they measure acetoacetate, a specific type of ketone, says Ashley Cuellar Gilmore, M.D., gastroenterologist and program director for IU Health Medical Weight Loss. Typically, you'll dunk the strip into a cup of urine for a set amount of time. Strips are made with a type of paper that reacts to ketones by turning a different color, Women's Health reported . You'll then match the color on your stick to an accompanying color chart that offers an estimate of your level of ketosis. Usually, the darker the color the deeper you are into ketosis. Cuellar Gilmore explained to Women's Health that urine levels are generally indicative of the levels found in blood. Blood ketones should measure 0.5 mM/dL at a min Continue reading >>
Kicked Out Of Ketosis? The Dirty Little Secret About Ketone Testing Strips
[Some of the links in this post are affiliate links. I might receive a small commission if you purchase something by using one of those links.] Confused about how ketone testing strips actually work? Do you think you've been kicked out of ketosis because they suddenly turned tan? Many low-carb dieters have misconceptions about Ketostix and blood ketone levels, so in this post, we are going to clear out some of those myths and misunderstandings. You'll get the truth about testing strips and learn what really causes those high blood ketone levels. If you hang out at low-carb forums for any length of time, you're bound to hear again and again how someone recently got kicked out of the state of ketosis, and they are looking for a fast way to get back in. Out of all of the issues that you can have with a low-carb lifestyle, understanding ketone testing strips is one of the biggies. “I got kicked out of ketosis,” is one of the most common complaints I hear. And while that may or may not be true, depending on the situation, there are a lot of misconceptions about the role that ketones and ketone testing strips play in a low-carb diet. Even those who are using a blood meter often go by the rumors circulating around the web instead of listening to Dr. Phinney himself. For example: One of the misconceptions I've run into over the years is the idea that ketones are used to fuel the entire body. This is only true at the very beginning of your low-carb diet. When the body first runs out of glucose, the body runs on protein and ketones, but as carbohydrate restriction continues past those first few days, your body goes through a series of steps, or adaptions, that eventually result in muscle insulin resistance. This resistance to the presence of insulin allows the ketones buildin Continue reading >>
Keto Sticks (ketone Test Strips)
Keto sticks I’m often asked if it’s necessary to buy and use keto sticks. They’re small test strips that you dip in urine to see if your body is producing ketones (and therefore indicate if you’ve entered ketosis. I already wrote a post about how to tell if you’re in ketosis but I though this topic deserved a separate post. You can buy some here. What’s a keto stick? Like I said, it’s a small test strip and looks like this: It comes in a small bottle that usually contains 50-100 strips depending on the type you choose. It’s very thin and on one end if it there’s a small square of paper (this is the end you dip in the urine). If there are ketones in your urine the little paper will change colour. The darker it is (light pink up to a purple colour) the more ketones are in your urine. On the bottle there’s a picture you compare the colour of the paper to. How do I use a keto stick? It’s very easy: First of all you pee in a clean and dry cup. For convenience you can buy single use plastic cups in a grocery store and keep them in your bathroom. You take a keto stick out of the bottle and make sure you close it firmly again because any humidity can destroy the remaining sticks in the bottle. This is especially important if you store the bottle in your bathroom where there’s steam from the shower etc. Follow the instructions on the bottle when you dip the stick in the urine. Usually you should only dip for 1 second and shake of the excess urine. Not violently though because you probably don’t want to get pee on your hands. Again follow the instructions to see for how long you have to wait until you can read the results. It shouldn’t be long, probably 30-60 seconds. Compare the colour of the stick to the colour on the bottle. Any shade of pink is usu Continue reading >>
The Paleo Guide To Ketosis
Ketosis is a word that gets tossed around a lot within the Paleo community – to some, it’s a magical weight-loss formula, to others, it’s a way of life, and to others it’s just asking for adrenal fatigue. But understanding what ketosis really is (not just what it does), and the physical causes and consequences of a fat-fueled metabolism can help you make an informed decision about the best diet for your particular lifestyle, ketogenic or not. Ketosis is essentially a metabolic state in which the body primarily relies on fat for energy. Biologically, the human body is a very adaptable machine that can run on a variety of different fuels, but on a carb-heavy Western diet, the primary source of energy is glucose. If glucose is available, the body will use it first, since it’s the quickest to metabolize. So on the standard American diet, your metabolism will be primarily geared towards burning carbohydrates (glucose) for fuel. In ketosis, it’s just the opposite: the body primarily relies on ketones, rather than glucose. To understand how this works, it’s important to understand that some organs in the body (especially the brain) require a base amount of glucose to keep functioning. If your brain doesn’t get any glucose, you’ll die. But this doesn’t necessarily mean that you need glucose in the diet – your body is perfectly capable of meeting its glucose needs during an extended fast, a period of famine, or a long stretch of very minimal carbohydrate intake. There are two different ways to make this happen. First, you could break down the protein in your muscles and use that as fuel for your brain and liver. This isn’t ideal from an evolutionary standpoint though – when you’re experiencing a period of food shortage, you need to be strong and fast, Continue reading >>
Why You Need To Stop Worrying About The Color Of Your Ketostix
Yeah, I know you like to use them, but there are so many misconceptions about what they are telling you, that I need to intervene and make sure you get it. But before I go there, let me urge you to just buy The Art and Science of Low Carbohydrate Living, and read pages 164-165. Phinney and Volek have the best description of this that has probably ever been written, and you should really just read it from them. If I could copy these pages verbatim and paste it here, I would. Seriously, it’s only a few bucks and it’s quite literally the book you want to own if you’re interested in low carb ketogenic diets. OK, while you wait for your book to arrive, let’s dig in… What ketostix measure First off, we need to understand what ketostix actually measure, and more importantly, what they don’t. Generally speaking, ketostix measure excess ketones in your urine. They are considered excess, because they are removed from your serum and shunted to your urine by your kidneys. Their caloric content is thereby wasted. Of the three types of ketones (acetate, acetoacetate, and beta-hydroxybutyrate) produced by your body, ketostix only measure acetoacetate. This is extremely important to understand, because it turns out that your body produces different quantities of these different types of ketones depending on how long you’ve been in ketosis. If you’ve been in ketosis for a while, you’re going to see a reduction in the “intensity” of what you register on your ketostix for two reasons: A change in the relative volume of the ketones produced/present in your body A reduction in the volume of ketones in your urine as your kidneys reduce the amount they secrete Both of these are covered below. Changes in the types of ketones you produce When you first start your ketogenic Continue reading >>
What Are The Optimal Ketone Levels For A Ketogenic Diet?
If you’ve just started a ketogenic diet, then you’ll know that it can be really tough to figure out if you’re doing keto right. Am I eating too many carbs? Too much protein? Should I still be feeling tired? When is the fat burning supposed to start? It’s confusing, and one of the most confusing aspects is what your optimal ketone levels are supposed to be. Unlike most other diets, the ketogenic diet is designed to put your body into a state of ketosis in order to get your body to start burning ketones instead of the glucose that it usually burns when you eat a high carb standard American diet (SAD). But to know whether you’re in ketosis and whether your body has enough ketones circulating for you to use as energy instead of glucose, you have to measure your actual ketone levels and then determine whether they’re high enough for you to be reaping the benefits of the ketogenic diet. If you’ve tried searching for this information already, then you’ll know that there’s some controversy depending on which expert you follow. So in this article, we’ll tell you exactly what the different experts are suggesting are the optimal ketone levels as well as give you recommendations for what ketone levels you should be aiming for depending on your goals with a ketogenic diet. A Few Quick Notes Before We Start… If you’re looking for signs other than testing your actual body ketone levels as to whether you’re in ketosis or not, then please check out this article instead that provides you with signs you’re in ketosis. If you’re a type 1 diabetic, then this article is not for you and the optimal ketone levels suggested below are not applicable to you. Please check out the tons of other ketone level articles on the web to ensure your ketone levels do not reach Continue reading >>
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Ketosis Urine Test Strips Atkins Diet Weight Loss Tool
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A Quick Primer On The Ketone Test Strips...
A Quick primer on the Ketone Test Strips... Questions about ketones, ketosis, KetoStix, and its implications and misconceptions have always been one of the most common querries at Low Carb Luxury. We'll try and clear up some of those mysteries here. So... what are they? You'll hear them referred to as KetoStix (the original brand name), Urine Test Strips, Reagent Strips, Ketone Testing Strips, and Lipolysis Test Strips. Depending on the plan you follow and whether you are new to this way of life, or an old timer from the 70's, you'll be referring to them as one name or another if your plan calls for being in Ketosis. Please note, we're not here to debate the merits of Ketogenic vs non-Ketogenic diets here, so don't send me mail of disagreement. For me personally, being in Ketosis is my ideal state and keeps my body's systems at their best. The Ketosis we're talking about here is what Dr. Atkins refers to as "Benign Dietary Ketosis" (or BDK), and should never be confused with Acidosis — a dangerous state for diabetics and those in advanced starvation where acetone builds in the blood and tissues. People will sometimes tell you that producing ketones is dangerous for the body. This is simply misinformation. They're confusing ketosis (the state from a Ketogenic diet) with ketoacidosis (or acidosis) which occurs in uncontrolled diabetes and/or starvation. Ketones? Ketones are incompletely burned carbon fragments. The very fact that they are less efficient as fuel is what makes them give you that 'metabolic advantage.' Some of the calories burned are not used to their full capacity... hence the person can eat more calories when in ketosis than when not, and still lose the same amount of weight. Ketoacids are short (four carbons long.) It's important because in that way the Continue reading >>
Measuring Ketosis With Ketone Strips: Are They Accurate?
Many people followingketo diets want to be in ketosis , a natural state in which the body burns fat for fuel. For this reason, people are curious about whether they are doing enough (via carb restriction) to achieve this state. As a result, ketone strips are a popular tool that numerous people use as a way of measuring ketosis. And how do they compare to alternate methods of measuring ketones? Anyone following a standard high-carbohydrate diet will be burning glucose for energy. However, the body can use both carbohydrate and fat for fuel ( 1 ). When carbohydrate intake is very low, the body switches to burning fat for energy. As this happens, our body enters a state of ketosis. Ketosis is a natural biological state during which our body burns fat for fuel.While we are in ketosis, our blood levels of ketonesa by-product from the breakdown of fatsrise. Measuring these ketones (also known as ketone bodies) can, therefore, provide a hint as to how deeply our body is (or isnt) in ketosis. For this reason, ketone stripswhich measure the level of ketoneshave become increasingly popular in recent times. Key Point: Ketosis is a biological state where the human body burns fat rather than carbs. For people who want to know if theyre in ketosis, ketone test strips are a cheap and simple way of detecting ketone levels. They are otherwise known as ketone sticks and work by urinalysis to tell us the volume of acetoacetate in our urine. If you dont know what acetoacetate is, then lets start at the beginning. First of all, there are three types of ketone body; Acetoacetate is one of the two main ketone bodies, and it is present in urine. We can test for it by using ketone strips. Beta-hydroxybutyrate is created from acetoacetate, and it is the second of the main ketone bodies. This ke Continue reading >>