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Can You Put On Weight In Ketosis?

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>

The Keto Diet Totally Made Me Gain Weight

The Keto Diet Totally Made Me Gain Weight

The Keto Diet Totally Made Me Gain Weight I should start by stating that Ive done every diet known to humankind. Im that girl. Provided by RockYou Media(mom.me; purpleclover.com) That No thanks Im not eating fruit after 7 p.m. girl. That time for my sixth mini-meal of the day girl. That Yes, this cayenne and lemon juice drink does kind burn on the way out, but I dropped 12 pounds in 3 days girl. So, it should come by no surprise that when Pinterest told me about keto , the newest fad diet, it sparked my interest. And, after seeing actual people I knew lose copious amounts of weight eating bacon, I just had to jump on board. Healthline describes the keto diet like this: "The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels." I will admit that my main motivation to start keto was the draw of the food. For me, it has always been food. Food has been my comfort, my nemesis, my reward and my punishment. The idea of being able to eat bacon, cheese, butter and steak all things that are usually so sadly restricted on most diets and lose weight fast sounded almost too good to be true. But true, it was! I dropped eight pounds in my first seven days and continued to drop pounds week after week. I stuck with it, having very few hiccups or cheats for months, continuing to lose weight and feel amazing. Moreover, while my Continue reading >>

Can’t Lose Weight On Keto?

Can’t Lose Weight On Keto?

Overwhelmed? Frustrated? Tempted to give up on this whole low-carb high-fat lifestyle? Don’t you dare… at least not without checking out all of these helpful resources first. In this post, I’ve included LOTS of resources that are all super helpful in explaining why you might be gaining weight or stuck in a weight-loss plateau, and how to get out of it. We go over these key topics: Understanding plateauing/stalling on keto How to avoid gaining weight while on keto Why carbing up can help on a low-carb lifestyle Why counting calories is not the answer What you are doing to gain weight (not food-related!) This extensive collection of resources is awesome if you are frustrated with weight gain while on keto, you are just stuck in a “no-man’s land” even though you’re doing everything you can think of to lose weight, overwhelmed with counting all your calories every day, or simply interested in starting out on keto. Wherever you are, there is definitely something in these resources that can benefit you. So go ahead and check them out! If you find something that helps you, please let me know in the comments! LOW-CARB PLATEAUS, TUMMY WEIGHT GAIN + KETO FOR BLOOD SUGAR If you’re frustrated with your weight gain or simply lack of weight loss, then this is a great podcast to listen to. This podcast answers your questions about busting through a plateau while eating keto, the reason behind tummy weight gain, and using low-carb eating for blood sugar management. Highlights… Plateauing on low-carb Hormones and tummy weight gain Eating keto with type 1 diabetes 4 REASONS WHY YOU’RE NOT LOSING WEIGHT Click here for the transcript of this keto video What if I told you that the plateau you’re experiencing – the inability to lose weight, the ongoing struggle of doi Continue reading >>

Putting On Weight In Ketosis?

Putting On Weight In Ketosis?

You are NOT in ketosis. Getting into ketosis and gluconeogenesis is a process that takes a minimum of two weeks and to get into full, functional ketosis, 4-6 weeks. And if you have a"cheat" meal or carb spike day, you go back to square one. You do not resume a ketotic diet on the next day and resume being in ketosis. The coconut oil you are consuming is simply to ease you into ketosis/gluconeogenesis with the least discomfort possible. Watch and listen to this. Then watch and listen to it again. Take notes. And consider buying Phinney's book, which also comes in a Kindle edition. Watch and listen carefully. When you get the right information and really understand and assimilate it, it makes all the difference in the world. Continue reading >>

Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet

Top 15 Reasons You Are Not Losing Weight On A Low-carb Diet

Low-carb diets are very effective. That is a scientific fact. However, as with any diet, people sometimes stop losing before they reach their desired weight. Here are the top 15 reasons why you're not losing weight on a low-carb diet. Weight loss isn't a linear process. If you weigh yourself every day, then there will be days where the scale goes down, other days where it goes up. It doesn't mean that the diet isn't working, as long as the general trend is going downwards. Many people lose a lot of weight in the first week of low-carbing, but it is mostly water weight. Weight loss will slow down significantly after that initial phase. Of course, losing weight is not the same as losing fat. It is possible, especially if you're new to weight lifting, that you are gaining muscle at the same time that you're losing fat. To make sure that you're losing, use something other than just the scale (which is a big, fat liar). Use a measuring tape to measure your waist circumference and have your body fat percentage measured every month or so. Also, take pictures. Take note of how your clothes fit. If you're looking thinner and your clothes are looser, then you ARE losing fat no matter what the scale says. Weight loss isn’t linear and there’s a lot more to weight than just body fat. Be patient and use other ways of measuring than just the scale. Some people are more carb sensitive than others. If you're eating low-carb and your weight starts to plateau, then you may want to cut back on carbs even further. In that case, go under 50 grams of carbs per day. When you go under 50 grams per day then you're going to have to eliminate most fruits from your diet, although you can have berries in small amounts. If that doesn't work either, going under 20 grams temporarily can work... eat Continue reading >>

Can You Build Muscle On A Ketogenic Diet?

Can You Build Muscle On A Ketogenic Diet?

The other day, I was on a phone call with a good friend and fellow strength coach, Joe Dowdell, CSCS, of Peak Performance in New York City. I told him my current deadlift personal record stood at a respectable 420 pounds but that I aspired to pull a 500. He told me it was "doable." Great. Then I threw him a curveball worthy of Dodgers southpaw Clayton Kershaw. I wanted to add 80 pounds to my deadlift … while following a ketogenic diet. Joe let out a big sigh. Staying on a ketogenic diet means eating so few carbohydrates that when your glycogen stores empty, your body cashes-in on a process called 'ketosis' for energy. The carbohydrate threshold to stay in ketosis will vary by individual, but the guideline for most folks is fewer than 50 grams of carbs. I was dead-set on eating fewer than 20 grams of carbohydrates per day. How low is that? One medium banana would place you over your daily limit! Wait, don't carbs stimulate muscle growth? How could this work in the long term? More important, can I add 80 pounds to my deadlift without eating much carbs? These questions and more piqued the scientist in me. So I set out to find the answers not only by poring over the scientific literature but through real-world application on the gym floor as well. Now before you rush down to the bottom of the article to see if I did it, I want to preface the grand finale by explaining the anabolic capacity of carbohydrates. Let me walk you through several key areas of anabolism in which carbohydrates and insulin play a role. Carbohydrates, Protein, and Insulin Carbohydrates create anabolism largely by setting off a cascade of hormone-driven events. (Just so we're clear, you also get an insulin response from protein as well.) Chief among these events is secretion of a hormone called insuli Continue reading >>

6 Keto Mistakes To Avoid When Starting The Ketogenic Diet

6 Keto Mistakes To Avoid When Starting The Ketogenic Diet

Thinking of starting a ketogenic diet? This high-fat, low-carb diet is all the rage, and Instagram is brimming with success stories about going keto. The ketogenic diet is a low-carb , high-fat diet that seems to grow more popular by the day. Studies have shown that it aids in weight loss, while suppressing your appetite and lowering your cholesterol . Even celebrities have jumped on the keto bandwagon. From Kelly Ripa to Kourtney Kardashian, Hollywood stars gush about its body-transforming effects. Halle Berry is also a keto enthusiast, and she says the secret is training your body to burn fat by not feeding it any sugar. Many people do see success in just a short period of time (like in the 28-Day Keto Challenge ), but without a road map it can be difficult navigating the challenges that the keto diet presents. Though this diet plan seems new, its been around for nearly 100 years. It started as a natural way to treat epilepsy but fell out of favor soon after its discovery. According to Alix Turoff, R.D ., new anti-seizure drugs were an easier and more effective way to treat the condition. This diet also has similarities to the Atkins craze that peaked in popularity in the early 2000s. To follow the Atkins Diet, you could eat all the fat and protein you wanted as long as you severely limited your carbohydrates. There was no calorie restriction, and the diet became a mockery of health, with people eating entire sticks of butter and pounds of bacon. The ketogenic diet is distinct from the Atkins Diet in that it does entail counting calories, and it advocates for eating real food, not processed food. Still, the rules are strict, and its easy to fall out of ketosis if youre not following the principles to the letter. If youve been looking for a way to burn fat, get ripped Continue reading >>

Lipolysis And Why You Can Gain Weight Eating Too Much Fat

Lipolysis And Why You Can Gain Weight Eating Too Much Fat

There are a lot of conflicting views and advice on the web about what is a well formulated ketogenic diet, especially for weight loss. Lots of people promote Bullet Proof Coffee, Fat Bombs, eating sticks of butter, adding carbs or doing carb ups, etc. In this article I want to clear up the metabolic processes that are involved with a ketogenic diet, insulin resistance and how to leverage them to heal your body and as a result, lose weight. What Causes Insulin Resistant and Weight Gain? The primary cause of weight gain is high dietary carbohydrates. This causes insulin to respond and store the excess fuel (blood glucose) that results. This is also the stem of most diseases. Check out this chart by Ivor Cummings. As you can see, impaired insulin signaling is the stem of most diseases we face. There are several other factors that contribute (not enough sunlight, poor diet, lack of exercise, poor sleep, magnesium deficiency, stress, etc), but the impairment of insulin signaling (insulin resistance) and the resulting inflammation is the core cause. So it is very important to understand how to reverse insulin resistance. Controlling our insulin levels (reducing carbohydrates) is just one part. What is the cause of insulin resistance? Some people will say high glucose levels. Others will say being obese. While some say high insulin levels. High insulin is partly true but what really causes the break down of metabolic function is when our body fat (adipose tissue) gets very large and can’t hold anymore fat. Adipose tissue is a very important signaling component in our bodies. Keeping our fat cells happy turns out to be very important to our metabolic function. The key is to reduce our fat cell size. You can have people with a lot of fat cells but the cells are small and they Continue reading >>

In Ketosis But Not Losing Weight? These Foods May Be Stalling Your Progress

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 >>

In Ketosis, But Not Losing Weight?

In Ketosis, But Not Losing Weight?

In ketosis, but not losing weight? If so, you are not the only one. Many people hit plateaus eventually… Some sooner, and some later than others. A ketogenic diet is a diet consists of high fats and high proteins, with carb intake at only 50 grams of carbs or less per day. The reason this diet has become so popular is because of the dramatic weight loss that happens in the first 4 weeks of following it. The point of a ketogenic diet is to turn the switch in your body from using carbs as energy, to using fats (lipids) as energy. The results can be pretty fast, but there are downsides. The first 3 days of starting a ketogenic diet is referred to as the keto flu because of how it affects your body and mind. The most common side effects of the keto flu are headaches, irritability, mood swings, diarrhea, and energy loss. The keto flu is the point in time when your body is switching from using carbs as energy and produces ketones that signals the body to use fat as energy. Let’s talk about a few different scenarios that can be the cause of a weight loss plateau during a keto diet. Calorie Intake The single most important part of losing weight for any kind of diet that is out there is of course your calorie intake – a lot of people on a keto diet come to the conclusion that they can eat anything as long as there are very little or no carbs. It’s only true to an extent. Sure, you can eat things like bacon, ham, hot dogs, burgers, etc, but you still have to intake the right amount of calories. Just because your body is using fat as energy, does not mean you can eat a ton of calories. You can eat absolutely no carbs, but if your calorie intake is high, you are not able to lose weight and in fact will gain weight if too many calories are taken in. Exercise The next problem Continue reading >>

Not Losing Weight On A Low-carb Ketogenic Diet? Dont Give Up And Read Further

Not Losing Weight On A Low-carb Ketogenic Diet? Dont Give Up And Read Further

Not Losing Weight on a Low-Carb Ketogenic Diet? Dont Give Up and Read Further Not Losing Weight on a Low-Carb Ketogenic Diet? The ketogenic diet is not only known to be one of the most effective weight loss tools , but has proven to have many health benefits . Ketosis is a state in which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization. Unless you can check your blood ketones, using Ketostix is an easy way to detect urinary ketones. It's not the most accurate method , but may be good enough to find out whether you are in ketosis. In some cases, weight loss may be difficult even on a low-carb ketogenic diet and there may be a few possible reasons for weight stalling, which I have listed in this post. If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website. Top Reasons You Are Not Losing Weight on a Keto Diet Your carbohydrate intake may be too high and you may need to decrease it. Typically, 20-30 grams of net carbs per day is the ideal carb intake. If you want to know more about carbs & ketosis: The Ketone Craze - Who Really Benefits From High Ketone Levels? Your protein intake may be too high or too low. Protein is the most macronutrient that will keep you full for longer. If you don't eat enough protein, you will feel hungry and most likely you will end up eating more. Lack of protein can also lead to muscle loss. This doesn't mean that you should overeat protein. Protein is not a particularly efficient fuel source and too much of it may raise your insulin levels. Keep in mind that only very high protein intake can be problematic 10-15 more grams won't make a difference. This is not Continue reading >>

How To Gain Weight On Low Carb Or Keto

How To Gain Weight On Low Carb Or Keto

Do you want to gain weight? Given how most nutrition articles focus on fat loss, maybe you feel in a minority there. The usual advice for weight gain is to eat a higher amount of carbohydrates to “bulk up” and adopt an exercise program. Unfortunately it often results in mainly gaining fat mass, and is not necessarily healthy. This page will examine how to gain weight the healthy way, while staying on a low-carb diet, and has the following subsections: Low-carb for weight gain? While most people see a low-carb diet as a weight-loss diet, this is not necessarily true. Low carb tends to lead to weight loss for people with excess weight, due to increased satiety and fat burning. However, low-carb foods are very nutrient dense, and can assist lean weight gain in people who are underweight. Eating low carb, and eating when hungry, can be considered a weight-normalizing diet (or lifestyle). 1. Why do people want to gain weight? It’s true that most people today are looking to lose weight, but some also want to gain weight. While the majority just want to add a few extra pounds to a skinny frame, others wish to build muscle and increase in size. So, what are the reasons people want to gain weight? That depends on the goal, but here are several: Gain more strength Sporting objectives For better metabolic health (muscles burn more fat) Combat aging (muscle-density loss is a natural side effect) Improve self-confidence To possibly improve overall health (in those who are too skinny) All of these are understandable aims where weight gain could possibly benefit someone’s life. Problems caused by pressure to gain weight Unfortunately, this desire for weight gain often causes problems. This is especially the case in young men, with more than 8.5% of people extremely concerned a Continue reading >>

8 Reasons You're Not Losing Weight On Keto

8 Reasons You're Not Losing Weight On Keto

8 Reasons You're Not Losing Weight on Keto Written by Jillian Kubala, MS, RD on August 27, 2018 The ketogenic, or keto, diet is a low-carb way of eating that has been adopted by many looking to lose weight and improve health. When following a keto diet, carbs are typically reduced to under 50 grams per day. This has been shown to lead to weight loss and may improve heart health and blood sugar control as well ( However, to reap the benefits of the keto diet, it must be implemented correctly. Here are 8 things that may be sabotaging your weight loss efforts on a keto diet. One of the main reasons people dont lose weight on the ketogenic diet is that theyre consuming too many carbs. To reach the state of ketosis a metabolic state in which your body burns fat for energy instead of glucose carbohydrate intake must be drastically reduced. In fact, only around 5% of your total calories should come from carbs ( This is in stark contrast to the standard dietary recommendation that 4565% of calories come from carbs ( Its normal to have a bit of difficulty cutting out carbs when first adjusting to the ketogenic diet. However, to reach and maintain ketosis, carbs must be decreased to the recommended range. To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs youre allowed to have in a day depending on your calorie needs. Summary To lose weight on a ketogenic diet, carbs must be decreased to reach the state of ketosis and induce fat burning. No matter what dietary plan follow, the key to healthy weight loss is to consume nutritious, whole foods. Relying on processed foods can put a dent in your weight loss even if theyre keto-friendly. Adding in foods like snack bars, keto desser Continue reading >>

8 Ketogenic Foods That Can Help You Lose Weight

8 Ketogenic Foods That Can Help You Lose Weight

If you're looking for the most hard core low-carb diet of all the low-carb diets, the ketogenic diet is it. The trendy ketogenic diet, which reportedly has fans like Lebron James and Kim Kardashian, reduces your daily carb intake to 35 grams or less, depending on the plan you follow. That's about the amount in one large apple for the whole day. The theory behind the ketogenic plan is that when your body doesn't have any carbs to use as energy, your liver converts fat into fatty acids and ketones. Then those ketones are used as a primary energy source by your body (meaning you burn more fat each day), says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios in Virginia. That whole process is called ketosis. While, in a pinch, ketones can replace carbs as your body’s primary energy source, it often comes at a price. Ketosis can cause side effects like constipation, fatigue, brain fog, and possible nutritional deficiencies, White says. Obviously, we don't recommend any unsustainable eating plan that seriously restricts important nutrients like carbs. However, incorporating certain keto-friendly foods that are rich in protein and healthy fats into a well-rounded diet can get you to your pounds-dropping goals faster. That's because these eats help you build more lean muscle, prevent blood sugar highs and lows, and keep cravings at bay. "Salmon is rich in polyunsaturated omega-3 and omega-6 fatty acids, which you can only get through the food you eat," White says. "Increasing your intake of polyunsaturated fats can help reduce inflammation and therefore improve your ability to lose weight." Plus, salmon is brimming with vitamin E, a powerful antioxidant that can help slash your inflammation levels even Continue reading >>

Getting Off Your Low-carb Diet Without Gaining Weight

Getting Off Your Low-carb Diet Without Gaining Weight

As predicted, many people are growing tired of #low-carb diets because, like all diets, they have a low long-term success rate, offer little variety and — well, I guess people miss carbs. But the truth is that you can continue to lose weight, or maintain the weight you lost on your low-carb #diet, if you follow a few simple rules. PATIENCE You’re not going to lose weight as quickly when you go off your low-carb diet, and, in fact, you might actually gain a few pounds at first. “Don’t freak out. When you start #eating healthy carbs, you may gain some water weight, because some of the weight you originally lost was water, especially in the intro stages,” says Samantha Heller, M.S., R.D., senior clinical nutritionist at New York University Medical Center in New York City. How long do you have to give yourself to adjust? “Give it about three to four weeks,” suggests Dawn Jackson, R.D., L.D., of Northwestern Memorial Wellness Institute and a spokeswoman for the American Dietetic Association. DON’T GO WHITE One of the biggest mistakes low-carb dieters make is going back to the white stuff. It’s very easy to overindulge in empty-calorie foods, such as cookies, cakes, white bread, potatoes and pasta. “And white carbs are also convenient — too convenient! — available at every turn: in the vending machine, the open box in the pantry, as side orders in restaurants,” explains nutritionist Molly Kimball, M.S., R.D., of the Ochsner Clinic Foundation in New Orleans. Instead, make sure your starchy carbs come from whole grains. “When you reintroduce carbs, the whole grains give you a more consistent release of energy, whereas eating foods with refined white flour or sugar may make you hungry sooner,” says Heller. Whole grains have a high fiber content, whi Continue reading >>

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