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Can You Stay In Ketosis Forever

How Long Can You Stay In Ketosis Safely?

How Long Can You Stay In Ketosis Safely?

Are you looking for a diet for weight-loss or fat-loss? If so then you might be interested in ketosis. The question is whether you can stay on it permanently. That’s because it’s critical for any ‘diet” to become part of your everyday life and eating habits. It’s important to first understand what it is all about. It’s a natural state of the human body when it’s fueled almost 100% by body fat. This state takes place during a low-carb or “keto” diet as well as during fasting. It’s important to understand how this process is related to fat loss. The term originates from the fact that the human produce produces tin fuel molecules known as “ketones.” When the body doesn’t have enough blood sugar/glucose it gets energy from this source. The body produces chemicals when it gets a very low supply of carbs and a moderate amount of protein. The liver’s fat produces ketones then the body and brain use it for fuel. The process is especially important for the brain since the organ can only run from glucose/ketones. Medical research shows that early humans probably experienced the state very often. The reason is that hunter-gatherer societies ate a high-meat diet and had less access to carbohydrates than modern humans. As a result human bodies evolved so they could get energy from fat even though it mimicked starvation mode. Today there are various reasons why people use the ketogenic meal plan. Some of the most common ones are to lose weight or control epilepsy. The firm supporters point out the health benefits of the diet but others note that it’s a dangerous “hack” of the body’s regular metabolic system. These are the benefits to this process: Less eating due to no appetite More fat loss from abdominal cavity Lower blood sugar/insulin levels Lo Continue reading >>

What Everybody Ought To Know About Ketosis

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 >>

How To Maintain Ketosis

How To Maintain Ketosis

The ketogenic diet is all the rage right now, and more people are learning about the benefits of ketosis on their health and weight loss goals. However, there’s still some confusion around the process itself and the correct ways to maintain ketosis. This information will help you maintain a steady state of ketosis safely and efficiently, no matter your needs. Getting into Ketosis First things first. Before we can maintain ketosis we have to get understand what is ketosis and get into this primal metabolic state. Ketosis occurs when the body has little to no access to carbohydrates, its normal source of fuel, and begins breaking down and burning fat for energy instead. The ketosis process can have many benefits including: Curbed hunger and faster weight loss Improved blood sugar regulation Enhanced cognitive performance Better mental focus Less chance of inflammation Reducing risk for conditions like type II diabetes When the body’s in ketosis, fats are broken down and ketone bodies, or “ketones,” are created for the body to use for energy. Three Main Ways of Maintaining Ketosis Long-term Short-term Cyclical The way you use the ketogenic diet depends on your specific needs, but what’s important is making sure you maintain a state of ketosis during the full time you’re on keto. This is not the same as simple going low-carb, and it requires some extra effort and tracking. However, the results are worth the extra work! Short-Term vs Long-Term Ketosis Just as it sounds, the only difference between short- and long-term ketosis is the amount of time you properly follow the ketogenic diet. The standard version of the ketogenic diet involves eating around 20-50 grams of net carbs per day to keep the body in ketosis, although the exact amount depends on each person. C Continue reading >>

Is Ketosis Dangerous?

Is Ketosis Dangerous?

You may have heard from your doctor that ketosis is a life-threatening condition. If so, your doctor is confusing diabetic ketoacidosis (DKA) with nutritional ketosis, or keto-adaptation. First, some semantics. Our body can produce, from fat and some amino acids, three ketone bodies (a “ketone” refers to the chemical structure where oxygen is double-bonded to carbon sandwiched between at least 2 other carbons). These ketone bodies we produce are: acetone, acetoacetone, and beta-hydroxybutyrate (B-OHB). [For anyone who is interested, they are the 3 most right structures on the figure, below.] Why do we make ketones? For starters, it’s a vital evolutionary advantage. Our brain can only function with glucose and ketones. Since we can’t store more than about 24 hours’ worth of glucose, we would all die of hypoglycemia if ever forced to fast for more than a day. Fortunately, our liver can take fat and select amino acids (the building blocks of proteins) and turn them into ketones, first and foremost to feed our brains. Hence, our body’s ability to produce ketones is required for basic survival. What is diabetic ketoacidosis? When diabetics (usually Type I diabetics, but sometimes this occurs in very late-stage, insulin-dependent, Type II diabetics) fail to receive enough insulin, they go into an effective state of starvation. While they may have all the glucose in the world in their bloodstream, without insulin, they can’t get any into their cells. Hence, they are effectively going into starvation. The body does what it would do in anyone – it starts to make ketones out of fat and proteins. Here’s the problem: the diabetic patient in this case can’t produce any insulin, so there is no feedback loop and they continue to produce more and more ketones withou Continue reading >>

Is Constant Ketosis Necessary – Or Even Desirable?

Is Constant Ketosis Necessary – Or Even Desirable?

162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: research and synthesis and the gestation of future blogs. The hard part is collecting, collating, and then transcribing the ideas swirling around inside my brain into readable prose and hopefully getting an article out of it that I can share with you. A while back I briefly mentioned a paper concerning a ketone metabolite known as beta-hydroxybutyrate, or BHB, and its ability to block the activity of a set of inflammatory genes. This particular set of genes, known as the NLRP3 inflammasome, has been linked to Alzheimer’s disease, atherosclerosis, metabolic syndrome, and age-related macular d Continue reading >>

Can You Stay In Ketosis Forever?

Can You Stay In Ketosis Forever?

If youve been on the keto train for any length of time, you may wonder if you can stay in ketosis forever, because you just feel so dang good! Contrary to mainstream media, you dont need carbs to survive. Carbs are the only macronutrient that are nonessential. Your body can make its own glucose and will do so when it needs it. This, of course, doesnt apply to type 1 diabetics. Yes, you can stay in ketosis forever. Ketones range from 0.5 mmol/L up to 1.0 mmol/L being light, which is still good, and 1.0 mmol/L through 3.0 mmol/L being optimal. If you want lose weight, light ketosis is a great starting point! Those who use the keto diet for therapeutic reasons, such as cancer, epilepsy, metabolic disorders, etc., may want to aim for ketones in the 3.0 mmol/L-5.0 mmol/L range. You dont need to be higher than 5.0 mmol/L. Most people dont need to worry about this, because its difficult to achieve. If youre a type 1 diabetic or an alcoholic, you should know the risk of ketoacidosis. Its in the10.0 mmol/L range. As always, talk with your doctor. It depends from person to person on how exercise will affect ketone levels. In general, anaerobic exercise, like weightlifting or interval training or those exercises that are short and usually of high intensity will raise glucose, and therefore, lower ketones temporarily. On the other hand, aerobic exercise may raise ketones. The best way to know how your body responds is to test. I recommend everyone test their blood glucose even if they arent on a ketogenic diet. You need to know how certain foods affect you, so you can adjust accordingly. You dont want to find out after years of eating the Standard American Diet that youre suddenly a type 2 diabetic and your doctor now wants to put you on insulin. Ive been using and loving the Keto Continue reading >>

Is It Safe To Always Be In Ketosis? Here's What The Experts Say

Is It Safe To Always Be In Ketosis? Here's What The Experts Say

Is It Safe to Always Be in Ketosis? Here's What the Experts Say By now, you've certainly seen some of the jaw-dropping results people have experienced after trying the keto diet, where you eat low-carb in order for your body to go into ketosis, and produce ketones in the liver to use as energy instead of carbohydrates. Would it stand to reason, then, that the longer you stay in ketosis, the better your results will be ? There's only one way to find out the truth, so POPSUGAR went straight to the experts to see if it's possible to have too much of a good (keto) thing. The short answer: there's no "one size fits all" approach. Curious to Try the Keto Diet? Here's Everything You Can and Cannot Eat The Case For Being on a Flexible Keto Diet "Our bodies were designed to be in a state of ketosis periodically, and I don't recommend remaining in ketosis indefinitely," said Dr. Josh Axe , DNM, DC, CNS, a certified doctor of natural medicine, doctor of chiropractic medicine, and clinical nutritionist, who is an expert on the pros and cons of the keto diet . According to Dr. Axe, what is more important than being in a constant state of ketosis is metabolic flexibility. "Keto cycling or carb cycling [when you alternate days of eating high amounts of carbs and low amounts of fat with days of eating low amounts of carbs with moderate amounts of fat] is very helpful for supporting you in achieving your health and weight loss goals." Not only does this flexibility make it easier for you to use different sources of fuel for energy (whether that's carbs or fat), Dr. Axe advised that it is also "important for psychological health, potentially preventing adverse reactions to long-term dieting and even for busting through plateaus." Allowing for periods of time where you add in more protei Continue reading >>

How Long Should I Really Follow The Keto Diet For?

How Long Should I Really Follow The Keto Diet For?

How Long Should I Really Follow the Keto Diet For? The ketogenic diet has come a long way from its humble beginnings. Unless youve been living under a rock, youve probably heard of the ketogenic diet. You might have even tried it. This low-carbohydrate diet is high in fat and protein, which sounds scary, but its been shown to be effective as long as its followed correctly . Initially developed in 1921 by Russel Wilder to treat epilepsy, this diet is now experiencing a resurgence. Celebrities like Gwyneth Paltrow, Lebron James, and Kim Kardashian have all gushed about the keto diet. Like any plan that seriously reduces or completely cuts carbs, its not the easiest diet to stick to for a long period of time. (Many people saw weight loss results in just their first week from following this 28-day Keto Challenge .) Fortunately, you may not have to commit forever to reap the results. We talked to experts to find out exactly how long you should follow the keto diet. On the keto plan, your diet is composed of 70 percent fat, 25 percent protein, and 5 percent carbohydrates, says Samantha Lynch, R.D.N. The goal of following a mostly fats diet is to put your body into ketosis. Studies show that its easy to get this wrong if youre not following a proper plan. ( Many have had success on this Keto plan here .) When the body uses carbs as its primary source of fuel, it turns those carbs into a form of energy called glycogen. Ketosis slowly switches the bodys source of fuel from glycogen to ketones, thereby using fats as the bodys primary source of energy. When your body is relying on fat, there are a lot of ketone bodiesthats the basic fuel source in the bloodstreamand the brain uses those very efficiently, says Paul Salter, R.D., M.S., founder of Fit in Your Dress.As a result of th Continue reading >>

How To Find Your Ketogenic Diet Carb Limit

How To Find Your Ketogenic Diet Carb Limit

There is no legitimate carb limit for keto. The keto gods won’t banish you to burn in sugar hell forever if you eat an extra blueberry. The truth is that every person has a different carb limit that they should stick to so that they can trigger ketone production. This “carb limit” also changes depending on the day. Whether your body achieves ketosis or not — the main reason why you are limiting carbs in the first place — depends on many factors. Some people may be able to get into ketosis with a slightly higher carb intake while others need to restrict their carbs below 35 grams per day. So, what does this mean for you? How can you find your very own keto carb limit? Finding Your Keto Carb Limit Although everyone may need to restrict their carbs to slightly different amounts to get into and stay in ketosis, there is a carb limit that almost anyone can use to achieve results. This keto carb limit is 35 grams of total carbs and 25 grams of net carbs. (Net carbs are found by subtracting the grams of the fiber from the total grams of carbs.) If net carbs are further limited to less than 20 grams, then most people will get into ketosis even more quickly. Keeping your carbs consumption at this level and rarely going above it is a reliable way to stay in ketosis (as long as you eat the right amount of protein — more on that later). To figure out how to track your carbs and stay below the carb limit, here’s a guide you can use to keep it as simple as possible. And here is a brief list of what you should and shouldn’t eat to achieve ketosis: Do Not Eat Grains – wheat, corn, rice, cereal, etc. Sugar – honey, agave, maple syrup, etc. Fruit – apples, bananas, oranges, etc. Tubers – potato, yams, etc. Do Eat Meats – fish, beef, lamb, poultry, eggs, etc. Lea Continue reading >>

The Truth Behind The World's Most Cutting-edge, Fat-burning Performance Meal Plan: The Keto Diet

The Truth Behind The World's Most Cutting-edge, Fat-burning Performance Meal Plan: The Keto Diet

Timothy Noakes, M.D., is an emeritus professor in the Division of Exercise Science and Sports Medicine at the University of Cape Town. While his name may not ring a bell here in the U.S., he’s a full-blown celebrity in his native South Africa and one of the most accomplished exercise physiologists on the planet. You can’t walk by a restaurant in Cape Town that doesn’t offer a “Noakes option”—say, an avocado stuffed with breakfast sausage and eggs, or a double cheeseburger with lettuce sans bun—and evidence of his teachings seems to be everywhere, mostly in the form of the nation’s best-known athletes, including ageless golfing legend Gary Player and eight-time Ironman World Champion Paula Newby-Fraser. In fact, Noakes’ celebrity these days is such that he’s even been pulled into South African presidential politics: To echo the country’s papers of record, “Is President Jacob Zuma’s and his wife’s dramatic weight loss a result of the Noakes Diet?” No one is sure about the president, but his wife, definitely: She’s lost 66 pounds following the Noakes plan. To high-performing athletes, Noakes preaches that the bedrock tenet of endurance athletic nutrition—that winning performance is best fueled by eating lots of carbohydrates—is simply wrong. Instead, he believes athletes can alter their bodies so that their metabolism burns fat as a primary fuel source, a physiological process known as ketosis, either from stored body fat or from the foods they eat every day. For non-athletes and anyone trying to lose weight or keep it off, Noakes’ advice is that eating a high-fat diet, with few if any refined carbs and as little sugar as possible, will switch on the same fat-burning system and keep your body lean and your weight stable without making Continue reading >>

Is It Safe To Stay In Ketosis Forever? - | Lori Ballen Keto Coach

Is It Safe To Stay In Ketosis Forever? - | Lori Ballen Keto Coach

Home Is it Safe to Stay in Ketosis Forever? Ketosis is a safe and natural state for most people. Find out if the keto diet is safe for you and learn about the benefits of being in ketosis . Learn More about KetoDays Group Coaching Program Youve been restricting your carbohydrate intake to less than 20 grams per day, and your macros (what you can eat in carbohydrates , protein and fat) are on point for maximum weight loss.The pounds are dropping off, and youre starting to look and feel better than you have in years. Your body is in ketosis , a glorious natural state where its tapping into its fat stores for fuel. But is it safe to stay in ketosis over the long term, or even forever? The short answer is that depends. As a general rule, most healthy people can stay in ketosis for years and years without any complications. The exception to this is in the case of type 1 and type 2 diabetics with uncontrolled blood sugar levels and those battling major health problems. Unintended side effects from ketosis can occur, so it is important for anyone with health issues to consult a physician prior to beginning a keto eating plan. Down 13 lbs in 3 weeks. Thank you for doing this, Amy S ( Keto Coaching Client ) Ketosis is a normal, natural process that the body undergoes when deprived of carbohydrates . After a few days of watching your carb intake, your body begins to produce ketones (thus, the term ketosis ), which are highly efficient molecules of energy. These ketones are made by the fat in the liver whenever your body begins relying on its stores of fat to power itself. And tapping into these fat stores naturally yields weight loss, often significantly so. Several studies on ketosis and its effects on the body reveal that it is a generally safe and beneficial state for the bod Continue reading >>

Is It Safe To Stay In Ketosis Indefinitely?

Is It Safe To Stay In Ketosis Indefinitely?

There seems to be a lot of focus on the state of Ketosis these days, with many people asking the same questions: Am I in ketosis? How many carbs does it take to get thrown out of ketosis? What should I do if the Ketostix aren't showing that I'm in ketosis anymore? I'm only eating 20 carbs, why am I not in ketosis? Is it safe to stay in ketosis indefinitely? And while some of these questions are certainly important, like just how safe of a diet is the Atkins Diet long-term, overall it seems that the low-carb community is putting too much emphasis on the process of ketosis and not enough focus on nutrition. With so many different versions of Atkins out there, and people still doing all of them, I don't see the questions going away anytime soon. With that in mind, I thought I'd take a moment and do a post on my own personal views about ketosis and its long-term safety. Thoughts on Ketone Testing Strips In the 70s, the whole Atkins' diet was built up around the idea of ketosis being the revolutionary miracle to save you from obesity. Like everyone else, I rushed out to the drug store and bought myself a bottle of ketone testing strips -- Ketostix they called them back then. These ketone testing strips were actually created for diabetics who needed to test for the presence of Ketoacidosis. Acetoacetate are the type of ketone you are actually looking for when you test your urine: the ketones that prove a diabetic is in trouble. The sticks don't test for the state of ketosis because that is actually measured by ketones in the blood, but at the time, Dr. Atkins felt that ketone testing strips were an accurate enough test. Plus they gave dieters the motivation they needed to put his Revolution to the test. Since then, we've discovered they aren't very accurate, even for urinary Continue reading >>

Should You Go Keto Forever?

Should You Go Keto Forever?

To put it simply, ketosis is a state your body goes into when you starve it of carbs almost completely (<50g per day) and REPLACE those calories with fat. Once your body runs out of sugar stores, you begin to produce ketones- another source of energy your body can use WITHOUT the blood sugar changes. In turn, you regulate your blood sugar and hormones, and your body begins to burn fat. Basically, you are teaching your body how to FINALLY burn that stubborn fat youve been holding onto for awhile. In other words, its a high fat//low carb//moderate protein diet. Most of the time, when people hear the words low carb they think starvation or crash diet. The important thing to remember here is that carbs are not bad per se. Its just that a lot of carb sources tend to really crappy and unhealthy: candy, refined breads, desserts, sodas, french fries, etc. When you do a ketogenic diet, you still need to eat carbs. However, WHERE you get your carbs is critical. When you take the appropriate approach to this dietary protocol, you can have a positive impact on your health. No. Plain and simple. But- and this is a BIG but- you cant go back to the way you were eating. Instead of doing a ketogenic diet for a month or so and then completely reversing your habits and spend your days eat Skittles and cookies, you have to time your carbohydrate intake and use exercise to positively benefit your bodies ability to burn sugar properly. Carb cycling looks different for everyone, but the basic concept is the same: go through a cycle of eating low carb 1-3 days, maybe throw in a moderate carb day, and then add a refeed or high carb day 1-2 days per week. Where you get your carbs is still important, but this allows you to exercise at a more intense rate (i.e.- lift a bunch of heavy weights as f Continue reading >>

Would It Be Dangerous To Stay On A Keto Diet Forever?

Would It Be Dangerous To Stay On A Keto Diet Forever?

would it be dangerous to stay on a keto diet forever? would it be dangerous to stay on a keto diet forever? I was just wondering if someone wanted to maintain lowbodyfat like 7% forever could one stay on a keto diet forever, what health issues would there be if any? To compensate for the low carbs would being on high calories counteract the negetives,im talking bodyweightx17-20 in calories? I was just wondering if someone wanted to maintain lowbodyfat like 7% forever could one stay on a keto diet forever, what health issues would there be if any? To compensate for the low carbs would being on high calories counteract the negetives,im talking bodyweightx17-20 in calories? lots of people stay on ekto all year round. There are no health risks as long as you are eating are reasonable amoutn of calories and getting all your nutrients. How long does it generally take from a personally who has a carb junk food diet to get used to keto and when i say stay on a keto diet I mean never even have carb refeeds How long does it generally take from a personally who has a carb junk food diet to get used to keto and when i say stay on a keto diet I mean never even have carb refeeds No refeeds is a bad idea. They have a place in the Keto diet, but if you plan on doing zero exercise (which lifting and some cardio is recommended) then you don't need them. Except maybe rarely if you stall. I'd say you should be fine anywhere from 2-3 days to no later than a week...you'll feel a little brain fog, breath will taste metallic kind of, and both your breath and urine won't have the nicest scent, but you'll be on your way, so get some gum Keto is a healthy long term diet. You can stay on it as long as you like, as long as your calories are right, and you are eating your veggies. If you are cuttin Continue reading >>

Keto Diet: Possible Short- And Long-term Effects | Everyday Health

Keto Diet: Possible Short- And Long-term Effects | Everyday Health

While studies suggest the keto diet can lead to quick weight loss, long-term effects of the diet fad are less clear. The keto diet may be the most buzzed-about eating plan of 2018, but its no walk in the park. Essentially, youre eating a diet of mostly fat (60 to 80 percent of your calories) and very low carbohydrates, starting with 20 to 30 grams (g) per day. This allows your body to use fat for energy rather than carbohydrates , sending you into a state called ketosis . While fans talk about the amazing weight-loss results you may see from cutting so many carbs , theres one vital truth to keep in mind: Its very important to understand that the ketogenic diet doesnt work the same for everyone, says the New York Citybased dietitian Kristen Mancinelli, RD , author ofThe Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss. Your unique body chemistry dictates how you'll respond to eating this way, but there are some universal truths. Heres what you can and cant expect to happen on the diet. What the Keto Diet Can Do for Your Health Youll slim down if you try the keto diet and itll probably be fast. When a person goes on a keto diet, they lose a lot of weight. Thats just what happens, says Mancinelli. Indeed, a review found that the ketodiet was effective in spurring weight loss and improving cardiovascular health risk factors. ( 1 ) RELATED: 7 Things a Dietitian Wants You to Know About Being Heart Healthy Your metabolism may increase slightly from keto, says Mancinelli, but the weight-loss benefits derive more from the fact that you likely wont be as hungry. Are you really going to sit down and eat three avocados and an entire roast chicken? Nope. You wont be eating the same number of calories because you wont want to eat that much, she says. The Continue reading >>

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