Burn Fat Fast: Starting A Ketogenic Diet For Weight Loss
Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements. Short for ketogenic, this diet craze is sweeping over the nation and with good reason: there are a variety of studies that demonstrate a number of potential benefits including weight loss, cognitive boosting, and decreased risk of certain diseases. If you have tried every diet in the book without success, the ketogenic diet may be the one that brings you the success you’ve been wanting. Let’s take a look at what the ketogenic diet is and how you can begin to safely and effectively follow it for real results. Carbohydrate Abuse The Ketogenic Diet focuses on getting you into a state called Ketosis, which we will talk more about below. How do you achieve Ketosis? By focusing on fat, not carbohydrates. Here’s the breakdown: On your current diet, your body is using glucose primarily or exclusively from carbohydrates as a main source of fuel. You eat carbohydrates such as rice, bread, and baked goods then your body converts those carbohydrates into usable glucose. The problem with carbohydrates is that we, as a global population, tend to eat too many. Excess carbohydrate intake, especially from sugar, promotes excess fat storage and consequently weight gain. What’s more, higher glycemic, sugar-based carbohydrates are linked to diseases such as diabetes. In other words, carbohydrate-focused diets can be healthy when practiced correctly but they also present a number of health issues. This constant carbohydrate abuse has resulted in a shift away from our carb-happy lifestyles to focus on a macronutrient that has long been mistakenly identified as a direct cause of weight gain. We’re talking, of cour Continue reading >>
Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?
In this article we will cover what a Ketogenic diet is and if you can manage your diabetes while on this diet. Ketogenic diet for diabetics is a highly controversial topic, but we will break down everything here for you! As a Certified Diabetes Educator (CDE), I have to tell you from the start I will have a biased view here. Sorry, but I feel that I need to be completely honest right up front! I will however, present all the evidence that is available currently on the subject. As a CDE, I have been taught to follow the American Diabetes Association Dietary Guidelines for Americans which is low in carbohydrates, high in fiber, with fresh vegetables, fruits and whole grains. The Ketogenic Diet this article will be discussing is much lower in carbohydrates, in order to promote the state of nutritional ketosis, or the fat burning state for weight loss. What is a Ketogenic Diet? The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up? Your body uses the carbohydrates you eat for energy, so if we restrict how many carbohydrates we eat, the body has to get its fuel source from fat. A byproduct of this fat burning state are ketones which are produced; this is called nutritional ketosis. You can determine if you are in this fat burning state by purchasing urine ketone testing strips from your local pharmacy. The Ketogenic Diet with Diabetes Some precautions must be made clear; this diet is not appropriate for people with any Continue reading >>
Is Ketosis Necessary For Weight Loss?
Ketosis involves a high level of chemicals called ketones in the body. Ketone levels become elevated when glycogen stores in the liver have run out and the body needs to burn stored fat for energy. Ketosis can be caused by a diet low in carbs and high in protein. Some people believe that very high-protein diets are the best way to lose weight. The reality is that these diets only enhance the initial water loss that is commonly seen at the beginning of a weight-loss program. Over time, very high-protein diets do not lead to a superior weight loss. Also, the large amount of protein consumed on this type of diet places excessive stress on the kidneys. Very high-protein diets can also make you feel tired, light-headed, and irritable. Weight Watchers encourages moderate amounts of lean protein as part of healthful weight loss. Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals. Ketosis is not a usual state for the body to be in. It is a back up state when the body (the brain in particular) can no longer rely on its main energy source, glucose, sugar's most basic form. It is not necessary or recommended for weight loss. Energy levels will be drastically reduced and your ability to sustain and recover from any activity will be compromised. Weight loss is about burning more calories than you consume in a healthful manner. Incorporation of increased activity with cardiorespiratory exercise and resistance training along with a sensible reduced calorie diet is the way to go! Ketosis is not necessary for weight loss. Promoted by some low/no carb diets, ketosis is actually an indication that energy metabolism is not working as well as it could. Here's a little science...ketosis is characterized by elevated levels of ketene bodies in the Continue reading >>
Weight Loss And The Ketogenic Diet
It’s pretty obvious the well-known advice to “eat less, move more” for losing weight is not working for most people — if any. In fact, at least ⅔ of dieters who lose weight not only gain it back, but often do so with some extra weight. Yikes. So the question is, can there be a real solution to this problem? There just might be, and it’s a little-known process that more and more people are catching on to: ketosis for weight loss. Ketosis on a low-carb, ketogenic diet works because it helps suppress your appetite unlike other ways of eating. Not only that, it can also support increased focus and mental clarity. Imagine no longer obsessing about food or worrying about eating too much because your appetite is just… under control. No more counting calories! No more cravings. No more crazy amounts of exercise. Just satiety and a regulated appetite. Not only that, a ketogenic diet might even be able to help you lose weight faster than other methods — while keeping the weight off. If this idea appeals to you (and come on, how could it not?), you might be ready to try a ketogenic diet for weight loss. But you’re still left with some questions, so let’s cover all of the details you need to know to get started. Before you can use a ketogenic diet for weight loss, it’s a good idea to have an understanding of how it works. Here are some important points about the ketogenic diet: A ketogenic diet is centered around bringing the body into a state of ketosis. Ketosis is metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates. When you drastically cut down on the amount of carbohydrates or calories you’re eating, and there aren’t enough carbohydrates from food to burn for energy, the body switches to the state of keto Continue reading >>
Burning Fat For Fuel Increases Quality And Quantity Of Life
More than half of all Americans struggle with chronic illness, and 1 in 5 deaths in the U.S. is obesity-related. This is a direct result of eating far too much sugar and grains, too much protein and far too little healthy fat To optimize your mitochondrial function through diet, you need to eat so that your body is able to burn fat as its primary fuel rather than sugars. Ketogenic diets are very effective for this, as is fasting When your body is able to burn fat for fuel, your liver creates ketones that burn more efficiently than carbs, thus creating far less reactive oxygen species and secondary free radicals that can damage your cellular and mitochondrial cell membranes, proteins and DNA By Dr. Mercola Humans suffer more chronic and debilitating diseases today than ever before; more than half of all Americans struggle with chronic illness, and 1 in 5 deaths in the U.S. are obesity-related. These discouraging statistics are largely the result of an inappropriate diet. Most of us eat far too much sugar and grains, and far too little healthy fat. Many also eat too much protein, and most of it of poor quality processed food to boot. Unfortunately, the notion that glucose is the preferred fuel for your body is a pervasive one. Everyone from diabetics to top athletes are advised to make sure they eat "enough" carbs to keep their systems from crashing. This misguided advice is at the heart of many of our current health failures. It's also a driving factor in our diabetes, heart disease and cancer epidemics. Dietary fats are actually the preferred fuel of human metabolism, and this can be traced back to our evolutionary roots. One of the keys to long-term weight management and good health is healthy mitochondrial function, and for that you need to get your net carb, protein Continue reading >>
Top 10 Reasons You’re Not Losing Weight
These are the top 10 reasons you’re not losing weight on a low carb diet. A great FREE printable for the fridge and an easy reminder to stay on track. Just click on the image below to save the PDF for printing. UPDATE – watch the quick video below. No compatible source was found for this media. Top 10 Reasons You’re Not Losing Weight Eating LCHF Too Many Carbohydrates – are carbs starting to sneak back into your diet? Be honest and start tracking everything using KetoDietApp. A little treat here and there adds up. Some are more carb sensitive (or insulin resistant) than others. I know that my carbs have to be around 50g/day to be feeling great and in control of my appetite. Lower than that and I will lose a little bit of weight, above that and I know my weight loss will stall. I generally go between 35-70g/day without too much tracking because I have done it for so long. Too Much Fruit – yes I use berries on my breakfast and desserts, but that is it. I allow my children to eat fruit (without gorging) as they are fit, healthy and in the normal weight range. For me, the sugar and fructose in fruit is too much. Sure, enjoy it as a treat and eat only low carb nutritent dense berries. See fruit as an occasional sweet treat. Packed with fibre, antioxidants, nutrients……… “If you are overweight, fruit is not your friend” Too much Dairy – my biggest downfall is milk. I love my lattes and flat whites. Now milk is great, full of protein and calcium, but it also contains about 5% carbs. A latte can range from 9g to 15g carbs depending on the size you choose. Most dairy such as milk, cream and yoghurt contains approximately 4- 5% but you are more likely to drink a large glass of milk, eat a bowl of yoghurt or drink a large latte than eat 250g of full fat cheese Continue reading >>
Is A Low-carb Diet Effective For Burning Fat? Is Ketosis Dangerous?
“The future is already here – it’s just not evenly distributed.” ~William Gibson One hundred years from now, medical doctors, scientists, nutritionists, and the general public will be puzzled and astounded by how few of us were able to grasp the obvious – high-carb, low-fat diets simply do not achieve long-term fat loss. Athletes, bodybuilders, Hollywood and others have known for decades that a low-carb, high-protein diet achieves incredible fat metabolism and enables rapid muscle gains. Hundreds of scientific studies have – again and again – proven the same. Special interests have ridiculed and disparaged these approaches and prevented most of this knowledge, however, from being incorporated into conventional wisdom. While some diets do follow effective fat loss principles, many take them to extremes (Atkins, Dukan, the Ketogenic Diet, etc.), advocating weight loss at any cost. Avoiding fruits and vegetables while encouraging hot dogs and bacon binges – while it might actually help you lose weight in the short term – is not a healthy or sustainable strategy. The LeanBody System is unlike these diets in that you will achieve fat loss and muscle gains as a direct result of improving your overall health, not sacrificing it. So How Do Low-Carb Diets Work? Extreme low-carb diets push the body into ketosis, which means that the body primarily burns fat (instead of carbs) for energy and levels of ketones in the blood are elevated. Ketones are small carbon fragments created by the breakdown of fat stores after the body is depleted of stored glucose (known as glycogen). Humans can use ketones as energy for bodily functions and even as a replacement for glucose to provide fuel to the brain. Since the body relies on stored fat for energy, people lose weight – Continue reading >>
Eat Fat And Lose Fat With A Ketogenic Diet
The low-carb plan isn’t for everyone, but if you can stick with it, you can lose body fat and gain lean muscle mass. ON DAY 5, I went to the store and bought the fanciest stick of butter available. I was hungry, and desperate. I was trying to convince my body to burn fat on a ketogenic diet, also known as a low-carb, high-fat diet. My body had to fuel itself without staples like potatoes. Instead, I was eating butter, olive oil and coconut oil. Yup: fat. I was skeptical at first about keto. My approach to nutrition has been based on Whole30 (the strictest form of the paleo diet) — eat protein and fresh vegetables; cut packaged foods, sugar and alcohol. It has always worked. But a friend had great results from keto, losing 15 pounds of fat while lifting heavier than the rest of us at my gym. Keto is not for everyone, particularly if you are prone to high cholesterol, or have a family history of heart disease or previous disordered eating, so check with a professional. I went to my friend’s naturopath, Kelsey Klausmeyer. He considers a ketogenic diet effective for many folks, particularly obese patients. He monitors patients using a bio-impedance assessment test, which documents fat, lean muscle mass and hydration. He ran one on me. It showed I was 26 percent fat and slightly dehydrated. I was surprised. While I enjoy meals out and treats, I cook most of my food. I work out, obviously. With my diet and activity level, Klausmeyer said, I was a perfect candidate for keto. In the name of nutrition, energy and higher lean muscle mass, I took keto on for almost three weeks. To help my body adapt, my goal was fewer than 40 carbs per day, while checking for ketosis with urine strips (available at drugstores). I picked up electrolytes; branch-chain amino acids for workouts Continue reading >>
In Ketosis But Not Losing Weight? These Foods May Be Stalling Your Progress
Stop Stalling Volume Two: Malignant Mouthfuls Welcome back to the Stop Stalling series! Today, we’re going to take a look at some specific foods that may be causing your stall. These foods may be keeping you from getting ahead. The bad news is that a lot of them may be staples for you. Many of them seem keto-friendly: they’re low in net carbs and should be “safe.” In fact, they are “safe” for plenty of people. However, for some people, certain foods can cause stalls. If you’re in ketosis but not losing weight and have implemented everything advised in Volume 1: Operator Error, here’s a list of the most likely suspects. Dairy: Dairy is a tricky one. First of all, it’s very energy-dense (i.e. it has a lot of calories). That means that it can be really easy to overdo. Alas, keto isn’t magical, and calories still count. Secondly, it’s often a carbohydrate bomb. A glass of milk has about ten grams. It can have more or less depending on the fat content. It can be tough to tell with yogurt: while the actual carb count is probably lower than what is listed on the label (fermentation consumes some of the carbohydrates), you can’t always tell just how many there are. This is even ignoring the fact that many yogurts contain additives, including starch-based thickeners. Finally, dairy is especially prone to “rounding down”: even though many labels say that a serving of cheese contains zero carbohydrates, chances are that a serving contains as many as 0.7 grams. It seems like very little, but if you eat two servings (easy to do!), it’s going to add up over time. Many people rely on dairy, and when they drop it, they start losing again. Seeds and nuts: Seeds and nuts are horrible bastards. I love nuts, especially almonds. Especially the smoked ones or th Continue reading >>
Diet 911: Ketosis For Dummies
Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>
Can You Burn Fat Without Being In Ketosis?
When you're trying to lose weight, what you really want is to lose fat while preserving your lean muscle mass. Ketosis occurs when the body burns fat at a high rate. Lowering your carbohydrate intake gets you into the fat-burning zone, but you don't necessarily have to be in ketosis to achieve this goal. Video of the Day Ketosis means that your body is burning fat at high enough rates that you have a lot of ketone bodies, waste compounds produced during the burning of fat. These ketone bodies can also be burned for energy by your brain and most of your other body cells. To have ketone levels high enough to be detectable, you need to keep your carbohydrate intake lower than 50 grams per day, according to the Food and Agriculture Organization of the United Nations. If you are in ketosis, which can be verified by using urine ketone strips, you can be 100 percent sure that your body is in fat-burning mode. During a study published in 2005 in the "Journal of the American Medical Association," researchers compared different diet plans, finding that people can lose fat without being in ketosis. If your carb intake is too high, your body prioritizes burning these carbs first. You can promote fat burning by decreasing your carbohydrate intake, but you don't necessarily need to go as low as required to be in ketosis. Restrict your carbs slightly to help your body switch into fat-burning mode more easily. You can burn fat even if you're not producing ketones as long as you create a calorie deficit. In other words, if you eat slightly less than your body needs, your body must gain energy from somewhere else, such as the fat in your love handles. To burn more fat, cut down on your portion sizes, especially of carbohydrate-rich foods such as sweets, soft drinks, bread, pasta, rice an Continue reading >>
How Long Does It Take To Get Into Ketosis?
A question a lot of people who start a Ketogenic Diet want to know is, how long does it take to get into ketosis? After all, it is being in a state of ketosis that makes the diet, “ketogenic” in the first place. Being in Ketosis not only supercharges your body to be in an optimal fat-burning zone. It also gives you a longer, sustained energy, enhanced cognition, improved focus and other neuroprotective benefits. The Advantages of Ketosis don’t end there Being on a Ketogenic Diet and having your body rely on fats as its fuel comes with cardiovascular benefits as well. It has been shown that ketosis lowers bad LDL cholesterol while increasing good HDL cholesterol, decreasing a person’s risk of heart disease as well as improving insulin resistance amongst others. There are also studies into the ketogenic diet’s effects on Alzheimers Disease, Bipolar Disorder among others that have shown promising results. The Ketogenic Diet itself was used in the early 1900’s to control epileptic seizures and is still used today for those resistant to seizure medication. But we won’t dive deeply into all of that today. Today we’re going to answer the question, how long does it take to get into ketosis? So, how long does it take to get into Ketosis? Nobody can tell you accurately how long it will take to get into ketosis as the time it takes for your body to start creating ketone bodies varies between individuals. We all have unique metabolisms, varying resistance to insulin, previous diet, and other biological factors that differentiate us from one another. If one were to give a timeframe, it would be safe to say that typically you can expect your body to get into ketosis within a period of 2-10 days if you stick to the recommended macro nutrients. (use our keto calculator Continue reading >>
Gaining Weight On The Keto Diet? You’re Not Alone!
The Ketogenic Diet is suppose to be the best thing since sliced bread (no bun intended. Yes, bun, not pun, cause carbs). And like me, you also tried the Ketogenic Diet to see if all its fat burning potential was going to melt all the stubborn bubbler off your body. Chances are that if you are reading this, that didn't happen. In fact, you likely started gaining weight on the keto diet. What the hell, right?! In this article I am going to lay out for you why you are gaining weight on the keto diet, share a little bit of my experience eating keto, and then tell you how to make the keto diet work for you so you can continue to burn fat! Why You are Gaining Weight on the Keto Diet I could sit here and list at least 5 reasons why people are gaining weight on the keto diet, but I'll simplify it down to one simple reason. The early settlers on the land of Ketosis Island had this crazy idea that because dietary fat does not stimulate the release of insulin, which is a fat storing hormone, that ketosis could effectively circumvent the long standing law of energy balance, aka calories in vs calories out. While energy balance is not the only rule when it comes to whether calories are used for output or stored for later use, in most healthy people, calories in verses calories out sits at the top of the energy balance spectrum. If you were one of the unfortunate souls who got advice from one of these people early on, before the science started coming out, chances are you ignored the amount of calories you were eating during the keto diet and gained fat weight along the way. That's what happened to me. I love to eat, so when I heard there was a diet out there that could effectively eliminate the worry of calories simply by reducing carbohydrates to zero, I was sold. I follow Continue reading >>
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 >>
Ketogenic Diet 101: Working Out On A Keto Diet
A huge benefit that makes a keto diet very appealing to a lot of people is that they can lose fat without having to workout at all. Who wouldn’t love this in their life? You lose the weight you want while not having to change your lifestyle much at all. All you’re really changing is your eating habits and everything else can stay the same way. What about those of you that want to workout and exercise? Is this even realistic on a ketogenic diet? Working Out on a Keto Diet The short answer is yes, it’s very much possible to workout on keto without experiencing a loss of physical performance. Now, let’s get into the longer answer. Worries Most people understand that eating carbs will provide your body the energy it needs to push through a workout. This is true, but when you’re on a keto diet, your carb intake is definitely restricted. How can your body make it through a workout when it doesn’t have the “proper” fuel it needs when you’re on a carb restricted diet? Having this concern is understandable. The good news is that even if you want to be extremely active, you don’t need to have those extra carbs to have successful workouts. Your body is going to find a way to use what it already has as a source of its energy, namely the fat on your body. Carbs You should have grasped the concept by now that a keto diet allows you to have very few carbs, however, the body does need some amount of carbs during certain types of exercise. Don’t get me wrong, your carb intake will still be very restricted but you’ll be allowed more carbs than the keto user that isn’t very active. This is because your body will need the carbs as an initial energy boost. Your body is still going to burn through the carbs quickly so that little extra carb consumption will not have Continue reading >>