What Everybody Ought To Know About Ketosis
Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>
What Is A Good Protein Shake For A Ketosis Diet?
A ketosis diet -- more correctly termed a ketogenic diet --- normally includes three dietary characteristics: low carbohydrate, high fat and moderate protein intake. This type of diet puts you into ketosis, a metabolic condition where your body burns fat for energy rather than carbohydrates, its normal energy source. Protein shakes designed for low-carbohydrate diets will meet your need if you want to follow a ketogenic diet. Ask your doctor before making major diet changes. Video of the Day If you're following a ketogenic diet, you need a moderate amount of protein in your diet. If you consume too much protein, your liver will convert some of the protein to glucose to use for energy, explains Dr. Michael Eades, co-founder of Medi-Stat Medical Clinics. This slows the changeover to burning fat for energy. Protein intake must remain high enough to prevent muscle loss and low enough to not interfere with ketosis, author Lyle McDonald explains in his book, "The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner." On average, you need 0.8 grams of protein per 2.2 pounds of body weight if you're sedentary and 0.9 grams if you're active, according to McDonald, although you might need as much as 150 grams of protein per day in the first few weeks of a ketogenic diet. Protein supplements often contain 20 to 30 grams of protein per serving; don't drink protein shakes that exceed your daily limit if you drink several per day. If you drink protein shakes, check the label to make sure the shakes contain no more than a few grams of carbohydrate. As long as you keep your carbohydrate intake to less than 50 to 80 grams per day, your body will go into ketosis, author and trainer Mark Sissons explains on his website, Mark's Daily Apple. However, keeping carbohydrates to les Continue reading >>
Bone Broth + Ketogenic Diet: A Match Made In A Low-carb Heaven
Bone broth is an established superfood and many therapeutic diets have embraced its healing properties including the ketogenic diet. Bone broth is recognized as a healing food because of its high concentration of minerals and anti-inflammatory amino acids, as well as being one of the only food sources of the gut-healing proteins collagen and gelatin. In a moment, we’ll explain how bone broth is particularly beneficial for anyone following a keto diet. But first, let’s look closer at how bone broth fits in, since very specific macronutrient ratios are required to achieve desired results. The Keto Diet: How Does Bone Broth Fit in? The idea behind the keto diet is to train your body to burn fat for energy rather than glucose, which allows you to enter the fat-burning state: ketosis. Now, the only way to enter ketosis is by drastically reducing your carb consumption to approximately 5% of your diet, and increasing fat consumption to at least 70% of your diet. This way, your body has no choice but to rely on fatty acids for energy, which are its secondary ‘backup’ energy source when glucose isn’t readily available. The standard keto diet looks like this: 75% fat, 20% protein, 5% carbs. Since everyone has a unique body and lifestyle different, you can use the ketogenic diet calculator to determine your exact macronutrient needs. The keto calculator is an easy way to see how many grams of each macronutrient you need on the keto diet plan to keep your body in a state of ketosis, based on your current weight, height and activity levels. So, what would keto bone broth need to look like, in order to fit your macronutrient requirements? When you take a look at the nutrient profile of Kettle and Fire Bone Broth, you’ll see how both chicken bone broth and beef bone broth Continue reading >>
Too Much Protein Is Bad For Ketosis – How Much Is The Perfect Amount On A Keto Diet?
You heard it right, too much protein is bad for ketosis. The most common description of the ketogenic diet is that it’s a very low-carb, high fat (LCHF) diet. But the amount of protein you consume is every bit as important as carbohydrates and fat. Protein is an essential part of nutrition for maintaining lean mass and healthy cells, but the right amount is significant on a ketogenic diet. When beginning and maintaining an LCHF keto diet, you should calculate and track your protein consumption. Treat protein just like other macros (carbs and fat), if you want to get into ketosis and stay there. You’re not alone – too much protein on a Ketogenic Diet is a common mistake Many of the people we talk to that are complaining about not being able to achieve ketosis make the mistake of not factoring in the amount of protein they’re consuming. Their protein intake is far too high, and that’s bad for several reasons that we’ll touch on further. Protein intake on a ketogenic diet ought to be moderate and not excessive. We know that 75 percent of your keto diet should come from healthy, non-processed, fats but so many people miss factoring protein into that equation. “Low-Carb, High-Fat. NOT Low-Carb, High-Protein”. We’ve all seen people in their active wear chowing down on plain Lean Chicken Breast and Broccoli. Don’t do that! The important thing is that unlike many modern low carb diets in which protein dominates, on a ketogenic diet fat should be the dominating macro nutrient. Specifically, protein should be around 20% of your macros. Just enough to maintain lean mass and prevent cell degeneration. Not so much that it turns into your bodies primary fuel source via a process called gluconeogenesis. What is Gluconeogenesis? Gluconeogenesis is the process in you Continue reading >>
How Much Protein Is Too Much For A Ketogenic Diet?
You possibly already know that cutting the carbohydrates is vital on a ketogenic diet, but protein consumption equally matters! One of the prevalent mistakes people make while following the ketogenic diet is consuming too much protein. So, you might be left with the overwhelming question: How much protein can you actually eat while on a ketogenic diet? Let’s find out how you can stay away from the mistake of consuming too much protein and precisely how much of it you can safely eat on a ketogenic diet. Eating protein on the ketogenic diet The biggest dilemma of the ketogenic diet is getting to eat ample amount of foods that are fulfilling and curbs hunger. Those foods comprise rich, fatty animal based proteins. But what quantity of these proteins is the right amount? To answer this overwhelming question, you need to realize how proteins work within the ketogenic diet and why it’s significant to keep track of your amounts for the good results. The role of protein in ketosis Protein is a vital building block of life; we need protein to supply our bodies with all of the necessary amino acids. Proteins are essential for several different actions in the body, including regulation and functioning of the internal organs and cells. Clearly, it’s imperative to make sure you’re getting adequate quantity of these complex vital molecules. The problem is that when you’re following a ketogenic diet, it can be tempting to eat a lot of foods high in protein content. You’re nearly removing an entire major group from your diet (carbohydrates), so those new to keto diet might unknowingly replace the carbohydrates with other protein-rich foods. This is exactly where you have to be cautious because too much protein is not always good—in fact, it can keep you out of ketosis and Continue reading >>
- Too much bad food, too little exercise is leading to devastating diabetes for kids | Miami Herald
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- Pre-diabetes goes into remission on higher protein, lower carbohydrate diet (Zone diet balance)
How Much Protein Can You Eat On A Ketogenic Diet?
You likely already know cutting the carbs is important on a keto diet, but protein intake matters, too! One of the biggest mistakes people run into when going and staying keto is eating too much protein. So, you might be left with the question: How much protein can you eat on a ketogenic diet? Let’s cover how you can avoid the mistake of consuming too much protein and exactly how much of it you can eat on a ketogenic diet. Eating Protein on the Ketogenic Diet A great appeal of the ketogenic diet is getting to eat plenty of foods that are filling and satisfying. Those foods include rich, fatty animal proteins. But how much of these proteins is the right amount? To answer that question, you need to understand how proteins work within the ketogenic diet and why it’s important to monitor your amounts for the best results. The Role of Protein in Ketosis Protein is an important building block of life; we need them to provide our bodies with all of the essential amino acids. Proteins are important for many different actions in the body, including regulation and function of the organs and tissues. Obviously, it’s important to make sure you’re getting enough of these complex molecules. The problem is that when you’re eating a ketogenic diet, it can be pretty easy to eat a lot of foods high in protein. You’re almost eliminating an entire macronutrient group from your diet (carbohydrates), so those new to keto might simply replace the carbs with more protein-rich foods. This is where you have to be careful, because more protein is not always better—in fact, it can keep you out of ketosis. A common misconception is that the ketogenic diet is a high protein diet—it’s not. It’s a high-fat, moderate-protein, and low-carb diet. Why Eating Too Much Protein is Bad Ket Continue reading >>
Finding Your Optimal Protein Intake For A Ketogenic Diet
When embarking on a ketogenic diet for health or fat loss, finding the optimum protein intake can be very confusing for many beginners. For smooth adaptation in the transition to a ketogenic metabolism I typically guide people using a caloric spread of around 70-80% fat, 15-25% protein, and 5% carbohydrate from green fibrous vegetables – but this ratio varies for every individual and using percentages is confusing and misleading in many cases. The best way to look at macronutrients is not in percentage ratios, but in grams. The slew of bloggers and gurus spouting so much conflicting information leads many into a mental stalemate about how much protein they should be eating. This article lays out the metrics I most commonly use to quantify how much protein an individual should intake – there is no magic ratio and the needs, preferences, and goals of the individual determine the amount of protein they will likely require on their ketogenic diet which usually lies within a relatively broad range of 1-2.2g/kg (and in some cases even higher *cringe say the protein-phobic) of bodyweight or .5-1g/lb of lean body mass (Lean Body Mass equals Body Weight minus Body Fat). Myth: “Too much” protein turns immediately into sugar I almost always recommend people increase their intake of fish and seafoods in order to get the vital nutrient DHA into their central nervous system and mitochondrial membranes. We see amazing results when people opt for more fish and less red meat, which I also love, but land mammals are not nearly as nutrient dense as seafoods with their incredible levels of DHA, EPA, selenium, and iodine. Sometimes this means they will be eating more protein than they believe will allow them to be “ketogenic”, this protein-phobia can be counterproductive, which Continue reading >>
- Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA)*
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- Pre-diabetes goes into remission on higher protein, lower carbohydrate diet (Zone diet balance)
All You Need To Know About Protein On A Low-carb Ketogenic Diet
Proteins, which consist of amino acids, are essential nutrients for the human body. They are one of the building blocks of body tissue and can be used as a fuel source. Unlike carbs, which are not essential for our body, protein and fat are a vital part of our diet. Without these two macronutrients, we would simply not survive. There is a misconception that the ketogenic diet is a high-protein diet. This is a myth; the ketogenic diet is a diet high in fat, moderate in protein and low in carbs. Why moderate in protein? Too much protein can kick you out of ketosis, while too little protein may cause muscle loss and increased appetite. What is the ideal protein intake? Does quality matter? Is too much protein dangerous? Let's have a look at these frequently asked questions in more detail. Why is protein so important for weight loss? Studies show that protein is the most sating while carbs are the least sating macronutrients. In other words, if you eat enough protein, you will feel less hungry and eat fewer calories. That's why it's critical to eat adequate amount of protein if your aim is to lose fat. Protein has also been shown to increase energy expenditure. This means that by following a diet rich in protein, you will burn more calories. This metabolic advantage is not significant (around 100 kcal a day) but every little counts! Another way to burn more calories is to build muscle mass. Protein is the most important macronutrient for preserving and building muscle tissue, especially for physically active individuals. More muscles burn more calories and slightly increase your base metabolic rate. This means that you will burn slightly more calories even at rest. Although protein slightly increases insulin, there is no need to worry about negative effects on weight loss. Continue reading >>
More Than You Ever Wanted To Know About Protein & Gluconeogenesis
My dear readers, the website/blog update has run into some snags. Rather than continuing to keep you waiting, though, I’m going to publish new posts and I’ll worry about transitioning them over later on. And since it’s been a few months since I last posted anything of substance, I’ve decided to drop this enormous, enormous post on you to make up for that lost time—and it might take you equally long to read it. Sorry about that, but hey, I haven’t written anything meaningful since May, so, depending on your point of view, this post is either a gift or a punishment. As I’ve said in the past, if you’re an insomniac or a cubicle dweller with lots of time to kill, you’re welcome. (The rest of you, go get yourself a cup of coffee or tea, come back, and get comfy.) I’ve been meaning to write this post for over a year, but it’s such a big topic and so much can go wrong that the thought of tackling it all was enough to make me not write it. But it’s gotten to the point that I’m tired enough of seeing the same questions asked and the same myths propagated over and over on various keto and low carb forums that I’ve decided this needs to be done, no matter how painful I might find it. Because seeing nonsense and fearmongering regarding the role of protein in low carb or ketogenic diets is even more painful. So if finally managing to organize my thoughts into some kind of coherent prose means I never have to read the phrase, “too much protein turns into sugar” ever again, it will be worth it. So that’s what’s on tap today, kids: Gluconeogenesis. That’s right, friends, it’s time to do some myth-busting surrounding the whacked-out notion that protein—lean protein, in particular (like a skinless chicken breast, or tuna canned in water)—is the Continue reading >>
How Does Protein Affect Blood Sugar?
One of the common pitfalls for people living a ketogenic lifestyle centers around protein and how it can sabotage your ketosis without you even knowing. You might think you are doing well, eating right, avoiding carbs, but you’re not seeing progress. One of the points I talked about here has to do with moderating your protein as a step to get back on track or break a plateau. So I thought I’d go into a little more depth. Your body has two main sources of energy: glucose and ketones. Ketones are only generated through fat metabolism. Glucose can be created by metabolizing carbs or proteins. A brief interruption to discuss carbs and protein Carbs are, basically, just sugars that are arranged in different structures that can be rearranged into glucose. Proteins, on the other hand, are a complicated matter. Proteins are strings of amino acids. There are 22 dietary amino acids, nine of which are essential, which means they cannot be generated by the cells in the body. So we must get those nine amino acids via our diet. And, of course, meat is the best dietary source for our amino acids. All of our body tissues are constructed of protein, so when we eat protein, we are supplying our tissues with material for rebuilding and healing. That’s why bodybuilders shovel huge amounts of protein into their gullet, because they are constantly breaking down their muscle fibers, so they need a constant stream of protein to heal and build their muscle. Interruption complete Our bodies can use ketones to power roughly 75% of its energy needs. The remaining 25%, almost all of which is used by the brain, comes from glucose. But, if we’re ketogenic, how do we get that glucose? If we are powered by fat, dietary and stored, and fat metabolism results in ketones, then where can we get the Continue reading >>
13 Common Keto Mistakes
Adjusting to the Ketogenic diet and lifestyle is a process, and, like any other process, there are some learning curves and speed bumps. These curves and bumps can lead to frustration and disappointment, but they don’t have to. I’ve put together a list of what I see as the most common keto mistakes (and what you can do about them). You are obsessing over macros On the surface, this might seem a little contradictory to some of the other items on this list, but hear me out for a second. The mistake isn’t tracking your macros. The mistake is OBSESSING over your macros. The biggest psychological benefit to keto is the freedom it provides. You’re no longer shackled to the hangry, sad existence filled with constant food preoccupation. You’re free to live. So don’t shackle yourself by fretting and obsessing about macros. You aren’t eating macros, you’re eating food. Make sure your food is keto-friendly, and you’re going to be doing just fine. You are obsessing over the scale I’ve written about this before, but it’s important enough to repeat. The number on the scale is the least important metric you can use to gauge your success. This is another pet peeve of mine that is similar to the previous mistake. Enjoy the freedom of your life, don’t fret about the number on the scale. The scale is always a snap shot of what happened two weeks ago. Think about it. Aside from water, which can fluctuate many pounds in a short period of time, in order for you to gain or lose weight, it requires time. The scale doesn’t tell you important information. Don’t sweat it. You are eating too much protein Protein is, probably, the most important macro, because it is essential (we cannot manufacture all the requisite amino acids) and it is required to build and rebuild al Continue reading >>
If You Eat Excess Protein, Does It Turn Into Excess Glucose?
Gluconeogenesis is Demand-Driven, not Supply-Driven We have seen the claim that any protein you eat in excess of your immediate needs will be turned into glucose by spontaneous gluconeogenesis ¹. (Gluconeogenesis (GNG) is the process by which glucose is made out of protein in the liver and kidneys.) Some people think that because protein can be turned into glucose, it will, once other needs are taken care of, and that therefore keto dieters should be careful not to eat too much protein. While we believe there are valid reasons for limiting protein intake, experimental evidence does not support this one. In our opinion, it makes sense physiologically for GNG to be a demand-driven rather than supply-driven process, because of the need to keep blood glucose within tight bounds. In brief Gluconeogenesis is a slow process and the rate doesn't change much even under a wide range of conditions. The hypothesis that the rate of gluconeogenesis is primarily regulated by the amount of available material, e.g. amino acids, has not been supported by experiment. Having insufficient material available for gluconeogenesis will obviously limit the rate, but in the experiments we reviewed, having excess material did not increase the rate. We haven't found any solid evidence to support the idea that excess protein is turned into glucose. More experiments are needed to confirm that this still holds true in keto dieters. Gluconeogenesis has a Stable Rate Gluconeogenesis (GNG) is a carefully regulated process for increasing blood sugar. It is stimulated by different hormones, including glucagon — the primary hormone responsible for preventing low blood sugar. GNG produces glucose slowly and evenly ². It was once thought that the main determination of the rate of GNG was how much glucogen Continue reading >>
Protein On Keto – How Much Is Too Much?
Protein is an oddly controversial macronutrient. It is an essential building block for muscle development, helping to promote health and good body composition. Protein also makes us feel full, which helps you lose weight. Yet, many people feel that too much protein is dangerous (it isn’t!). For anyone on a keto diet, protein is more complicated still. Too much protein will kick you out of ketosis. Yet, too little protein on keto isn’t good either. So, what’s the balance? I’m going to show you why protein matters and how much you should be having. After all, you want the best possible outcomes. Right? For one thing – protein helps in muscle building. That’s important for maintaining a healthy body composition, which then promotes health. Regardless of your weight, you need lean muscle and protein is a key aspect of that process (1,2,3). Protein is also important for health, offering various benefits. Many protein-rich foods are nutrient dense as well. So, if you have too little protein, you might miss out on other key nutrients too. If you’re losing weight, getting enough protein is critical. If your intake is too low, you’ll start to lose lean body mass rather than fat (4). That’s not what you want to do. Protein makes sure that you lose fat, not muscle. How Protein Helps Weight Loss Research shows that protein tends to be satiating, helping people to feel full for longer (5,6). This aspect alone is critical for losing weight (7). After all, feeling hungry is frustrating – and it’s a key reason why people fail diets. Protein also helps in other ways. For example, high-protein meals can lower cravings and help people to snack less (8). Likewise, protein increases energy used. This effect isn’t dramatic but any benefit helps. The muscle-building as Continue reading >>
Protein Over-consumption In Ketogenic Diets Explained
Protein over-consumption is one of the main issues discussed at the Ketogains Group everyday. People are always reading, hearing and/or misunderstanding that eating protein will cause gluconeogenesis and kick you out of ketosis. Tyler Cartwright splendidly refuted the claim that protein supply activates GNG in this post, I recommend you check it out. So, if protein consumption doesn’t massively increase gluconeogenesis, then two questions remain: Why doesn’t ketogains recommend you eat tons of protein? Why does protein over-consumption lower ketones? Ketogains Protein Recommendation Of these questions, the first is easier to answer. The reason we don’t advocate the consumption of tons of protein is because beyond a certain point -arguably somewhere between .8g and 1.2g per pound of lean mass(lbm)- there’s just no benefit. Protein also carries a couple of minor inconveniences: It tends to be expensive and it can cause indigestion. If there were no other reason not to over-consume protein, this would simply be enough. There is also a minor debate over whether or not protein over-consumption prolongs the adaptation phase (irrelevant if you are already adapted). Also some people argue that it may be sub-optimal for performance, but these are secondary to the previous points: It’s unnecessary to eat more, so there’s no reason to recommend over-consumption. Protein and lower ketones The second gets a bit more complicated, and touches on something that Tyler just hinted at in his article. My soapbox is diabetes, and to a lesser extent, obesity… Diabetes has a lot to tell us about blood sugar control and precisely how and why certain food items impact blood glucose. In type one diabetes, the population of beta cells in the pancreas mostly dies, leaving the alpha c Continue reading >>
Common Ketosis Killers
“I’ve tried your low-carb diet, Dr. Nally, and it didn’t work.” “Hmm . . . really?” If your mumbling this to yourself, or you’ve said it to me in my office, then lets have a little talk. I’ve heard this statement before. It’s not a new statement, but it’s a statement that tells me we need to address a number of items. If you’ve failed a low carbohydrate diet, I’d suspect you are pretty severely insulin resistant or hyperinsulinemic. You probably never really reached true ketosis. I’d want to have you checked out by your doctor to rule out underlying disease like hypothyroidism, diabetes, other hormone imbalance, etc. Next, switching to a low-carbohydrate lifestyle is literally a “lifestyle change.” It requires that you understand a few basic ketosis principles. And, it takes the average person 3-6 months to really wrap their head around what this lifestyle means . . . and, some people, up to a year before they are really comfortable with how to eat and function in any situation. I assume, if you are reading this article, that you’ve already read about ketosis and understand the science behind it. If not, please start your reading with my article The Principle Based Ketogenic Lifestyle – Part I and Ketogenic Principles – Part II. If this is the case, then please proceed forward, “full steam ahead!” There are usually a few areas that are inadvertently inhibiting your body transformation, so let’s get a little personal. First, this is a low carbohydrate diet. For weight loss, I usually ask people to lower their carbohydrate intake to less than 2o grams per day. How do you do that? (A copy of my diet is accessible through my membership site HERE.) You’ve got to begin by restricting all carbohydrates to less than 20 grams per day. Continue reading >>