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 >>
Ketosis Breath: Causes & Solutions For Bad Breath
Ultra-low carb diets have grown in popularity over recent years. These so-called “keto diets” aim to facilitate rapid weight loss, through the consumption of minimal carbohydrates. Keto diets have become understandably popular on account of their rapid results, together with the practical benefits of consuming healthy volumes of the right foods, making hunger less of a problem than on more typical calorie-controlled diets. However keto diets are not without their issues, and one of the most common complaints comes in the form of “ketosis breath”. Quite simply many individuals making use of very low carb diets suffer from pungent and unpleasant breath. The question is what can be done to counteract such a problem? The Cause of Ketosis Breath In order to learn how to get rid of keto breath, we first need to understand why breath can smell under such a regime. As it turns out there are two potential reasons(1), both of which can operate independently, or in conjunction. Ketone Release The most typical source of energy used by the body is glucose. This is typically derived from carbohydrates, where the digestive system breaks down complex sugars into simple glucose molecules. On very low carb diets, however, the body is unable to utilize such a fuel. Instead, the liver utilizes the fat present in the body as an energy source, producing “ketones” in the process(2). This is known as “ketosis” – and is the process from where keto diets get their unusual name. These ketone bodies come in three common forms; acetoacetate, beta-hydroxybutyrate and acetone(3). In large quantities they are removed from the body in the urine or through exhalation. Ketones can have quite a characteristic smell; they often make the dieter’s breath smell quite sweet and fruity, quit Continue reading >>
Being Fat Adapted Versus "in Ketosis" (pt.1/3)
UPDATE!! (9/20/2017) I have a new post that explains how and why the body produces ketones, It will help you understand much better the difference between burning fat and having a fat-based metabolism, versus being "in ketosis." It's very long, but I think it's worth reading if you'd really like to understand this -- and if you want to stop freaking out about your ketone levels. (If you click over to that post and want to read only the section that explains the difference between ketosis and running on fat, scroll way down to where it says Ketogenesis: How and Why Do We Make Ketones? Also: Fat Adaptation versus Ketosis.) Happy reading! If I never hear or read those six words, in that order, ever again, I’ll be one happy individual. Based on what I come across on low-carb forums, blogs, and videos, there is a lot of confusion about the correct use of urine ketone test strips (which I’ll sometimes refer to as ketostix, since “ketone test strips” is a mouthful, even when you’re only reading). So allow me to ‘splain a little bit about how to interpret these things, and what role they should play—if any—in your low-carb life. First and foremost is the most important thing you will read in today’s post. (And it is so important that I will likely repeat it in all the posts to follow in this little series. Plus, you can tell it’s important because it’s red, bold, in italics, and all caps, hehheh.) You can be in ketosis and not lose body fat, and you can lose body fat without being in ketosis. Here is an exhaustive, comprehensive list of everything urine ketone test strips tell you: There is acetoacetate in your urine. That’s it. Nothing more. Nada más. Game over. Finito. The fat lady has sung, and Elvis has left the building. Your worth as a human being 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 >>
How To Know If You’re In Ketosis: A Guide To Testing Ketone Levels
Ketosis can be a powerful way to use your metabolism for fat loss, mental output, physical performance as well as many other health benefits. But how do you know if you’re actually in ketosis? As the old adage goes “test, don’t guess” when it comes to your health. In this guide, we’ll show exactly how to test your ketone levels to know if you’re in ketosis so you can make sure you’re getting all of the benefits that ketosis has to offer. There are three primary forms of ketones in your body, acetone, acetoacetate, and beta-hydroxybutryate. Each of these compounds do different things in the metabolism of ketosis and can be tested individually with differing techniques. Not all measurement is created equally, however, and some can be better than others for different purposes or times. The three different ketone bodies can be measured when they spill over into three different areas of your body: your breath, urine or blood. The good news is that all of these ketone level measurements can be done at home, by yourself. You don’t have to go to any lab or use any fancy high tech equipment. Tracking diligently, at least when you’re getting used to ketosis based diets, is important so you know how much you react to different variables like exercise, type and amount of food, and amounts of exogenous ketone supplements. Also, the optimal level of ketones for specific goals can vary per person. Knowing the amount where you thrive in the goal you want to achieve (and consistently checking if you’re hitting that amount) is the fastest way to reach your goals. Testing levels of ketones with urine strips (acetoacetate) One of the ketone bodies, acetoacetate, can be measured directly in the urine if they are in excessive levels. The way metabolic substrates get into Continue reading >>
Ketosis symptoms are a result of the way the body gets rid of the excess ketone bodies which build up in the blood stream when a person eats a low carb, ketogenic diet. In short, the body has three ways of dealing with excess ketone bodies: First, the muscles liver and brain can burn them for energy in the cells. Second, the body can breathe ketones out through the lungs. And third, the body can flush ketones out through the kidneys and urine. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com The ketosis symptoms associated with the benign dietary ketosis caused by eating a low carb, ketogenic diet are not dangerous. They may differ for each individual, with the most common symptoms being: Ketosis breath, which has a fruity odor, and the person in deep ketosis may feel a sort of slight burning in the nose and a slight smell of ammonia. Dry mouth, which is alleviated by drinking more regular tap or bottled water. (Reverse osmosis water will make this worse.) In the first week of beginning a ketogenic diet, most people experience frequent urination followed by fatigue, as insulin levels come down, and the kidneys release extraneous water stores. Minerals such as sodium, magnesium and potassium are also lost with excreted urine, and it is the mineral loss that causes the fatigue. This can be offset by eating more salt, drinking more fluids, and increasing the intake of magnesium and potassium containing foods. (Dairy foods and avocados are high in potassium, and you can drink broth for more sodium.) A slight headache at first which goes away in a few days. This is usually a sign of not getting enough salt. Ketone bodies become detectable in the urine. Ketone bodies are molecu Continue reading >>
7 Tips To Get Into Ketosis
And convert fat into energy. By Franziska Spritzler, RD, CDE Ketosis is a normal metabolic process that provides several health benefits. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects. Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions. That being said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis. 1. Minimize Your Carb Consumption Eating a very low-carb diet is by far the most important factor in achieving ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies. Your body stores glucose in your liver and muscles in the form of glycogen. When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain. The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per Continue reading >>
Symptoms Of Ketosis:
If you are considering the ketogenic diet or have already started down this carb-free road, you may wonder what you can expect. Here’s the thing. Ketosis looks different for everyone, but I will share many of the most common symptoms with you today. If something other than what’s listed here is happening to you, just do a quick Google search for that symptom and keto. You should be able to find what you’re looking for! The Early Signs: The early signs of ketosis vary from person to person. The biggest impact on how quickly you notice the symptoms of ketosis will have a lot to do with how you ate before you started the diet. If your diet was very high carb, you might get hit pretty quickly and furiously with what we like to call the “Keto Flu.” This can last anywhere from 3 days to a week or more. Once your body has adapted to burning ketones for energy instead of glucose, you’ll be golden so don’t give up! Here’s what you can expect within the first 2-3 days of starting the Ketogenic Diet: Fatigue & Weakness (lack of concentration) Headaches Metallic taste or sweet taste in your mouth (I experienced this, and it tasted like blood in my mouth) Lightheaded / Dizzy upon standing Heightened Thirst Hunger / Sweet or Carb Cravings Dry Mouth possibly paired with “Keto Breath.” Stomach Discomfort / Mild Nausea / Cramping Trouble Sleeping or Staying Asleep (early waking) Water weight loss (perhaps an excessive loss of weight within the first two weeks) Frequent Urination Allergies or cold like symptoms may flair up For the ladies: Period issues: You may experience a longer, shorter, earlier, later period because of Keto. Seriously it causes all of that. Each woman is different, and I have experienced every one of those issues with my period since starting ket Continue reading >>
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 4 Ketosis Symptoms You Should Be Looking For
Ketosis is the condition in which your body begins burning fat instead of carbs for its energy source. The benefits of ketosis range widely, but some of the best include: fat loss increased endurance less cravings shredded physique neurological optimization But how do you know when you’re in ketosis? Are there symptoms that you’re in ketosis? Is there a way to “feel” like you’re in ketosis? Obviously the best way to see if you’re in ketosis is to test you breath, blood, or urine. However, we’ve constructed the following list to help you detect the signs that you’ve transitioned into ketosis and turned your body into a fat burning machine! If you’ve been on the Ketogenic Diet for at least a week, run through this list of ketosis symptoms, and see if they fit what you’re experiencing! 1. Ketosis Breath A popular report from many low-carb and keto dieters is that their breath is less than desirable. The smell has been compared to fingernail polish remover, which is believed to come from the presence of acetone. Acetone is, of course, a ketone body, and is also found in many brands of nail-polish remover. 2. Keto Flu After a life full of ingesting large portions of carbs for energy, dropping carbs and moving into ketosis can often result in ketosis symptoms known collectively as the “keto flu.” It’s not unheard to feel light-headed, fatigued, or anemic when your body runs out of carb stores and begins turning to fat for its fuel source. You might feel irritable, or short-tempered; this is your body’s natural reaction to having sugar removed. Much like an addict in rehab, when you cut out mass amounts of processed sugars, you turn into a bit of a monster. Ketosis symptoms also include nausea, or stomach aches. These can be caused by your stomach r Continue reading >>
Measuring Ketosis: What Are Keto Sticks And Keto Strips?
Ketosis is a metabolic state where the liver breaks down fat to produce ketones. Ketones, on a ketogenic diet, are the primary fuel source for the body. If you’re new to the ketogenic diet and you still have questions, consider reading our Comprehensive Beginner’s Guide to Keto > There are three main ways to measure the ketones in your body, all of which have their advantages and disadvantages. The most common ways to measure are: Blood Ketone Meter. Very accurate but the strips are extremely expensive. Breath Ketone Meters. More accurate than the urine strips, but can sometimes vary in accuracy. Cheaper than blood strips in the long-run. Urine Stricks. This will answer the question “Am I in ketosis?” but will not provide an accurate measure of blood ketones. Scroll down to read a more in-depth analysis of each, and what we recommend for you. Measuring Ketones with Urine Sticks Urine sticks will always be the cheapest and easiest way to measure ketosis. For beginners, this should cover everything you need – there is no point in getting more complex blood strips so early on when you are still trying to understand the nuances of a ketogenic diet. Ultimately, keto sticks are very easy to use – you hold the sticks in your urine stream for a few seconds, and within 10-15 seconds you should notice a color change in the strip (if you are in ketosis). The color of the stick typically is measured in red: light pink being low in ketone production and dark purple being high in ketone production. While keto sticks can be ideal for a general answer to the question “Am I in ketosis?”, they aren’t precise with their accuracy. They measure the acetoacetate in your urine, which is an unused ketone by the body. As you get deeper into ketosis and your body adapts, your b Continue reading >>
Ketosis: What Is Ketosis?
Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates. Ketosis is also commonly observed in patients with diabetes, as the process can occur if the body does not have enough insulin or is not using insulin correctly. Problems associated with extreme levels of ketosis are more likely to develop in patients with type 1 diabetes compared with type 2 diabetes patients. Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose. Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid. As ketone levels rise, the acidity of the blood also increases, leading to ketoacidosis, a serious condition that can prove fatal. People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma. Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores. What is ketosis? In normal circumstances, the body's cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including: sugar - such as fruits and milk or yogurt starchy foods - such as bread and pasta The body breaks these down into simple sugars. Glucose can either be used to fuel the body or be stored in the liver and muscles as glycogen. If there is not enough glucose available to meet energy demands, th Continue reading >>
The Signs Of Ketosis On Atkins Diets
The Atkins diet, first published in 1972 and reinvented 20 years later, has helped countless people lose weight, but isn't without controversy. The diet severely limits your intake of carbohydrates -- found in sugar, bread, pasta, most fruits, starchy vegetables and many processed snacks -- to encourage your body to lose fat. Often, this pushes you into a state of ketosis, a process that occurs when you burn fat for fuel. Video of the Day Ketosis isn't inherently harmful, but in some cases can lead to a build up of the ketone bodies, causing dehydration and changes in your blood chemistry. Though a blood test is the most accurate way to determine if you're in ketosis, certain other physical changes provide clues that you're in this state. Ketosis and the Atkins Diet Your body usually uses glucose, derived from carbohydrates, for energy -- particularly to fuel the brain. Ketones are produced when you're short on carbohydrates and must burn fat for fuel. When you produce ketones for energy, you are in ketosis. Phase One, or the "Induction Phase," of Atkins will likely cause you to produce ketones. During these first two weeks, you consume no more than 20 grams of carbohydrates per day. This represents a significant restriction in carbohydrates -- the Institute of Medicine recommends you eat 45 to 65 percent of your daily calories from carbs, or 225 to 325 grams daily on a standard 2,000-calorie diet. To meet your low-carb limit, the Atkins diet has you subsist primarily on meats, fish, poultry, eggs, oils, some cheese and watery, fibrous vegetables with few carbohydrates, such as lettuce and cucumbers. Breath and Urine Signs of Ketosis Ketones are burned for energy, but also breathed out through the lungs and excreted in the urine. As a result, your breath takes on a frui Continue reading >>
Am I In Ketosis? The Symptoms And Signs Of Ketosis.
One of the questions people who are new to the LCHF (keto/ketogenic/low carb) diet frequently ask me is: how do I know if I’m in ketosis? What are the main signs of ketosis? Everyone’s different and while some may experience all of the symptoms of ketosis, some might only feel a couple of them. Some feel none at all. There are basic signs and symptoms that indicate that you’re in ketosis. But please note that I’m differentiating between the signs of keto flu (covered in the post I’m linking to) that many experience in the first days of a ketogenic diet, and the feeling of being in ketosis when the flu has subsided: Dry mouth (eat more salt and drink more water to alleviate this). See my keto breath article here. Weight loss. Yay! Metallic taste in your mouth or a strange taste in the back of your throat. Some describe it as fruity or a little sweet. A kind of “buzzing” feeling that’s hard to describe. Almost euphoric at times. Different kind of urine smell, stronger too! “Ketosis breath” – It can range from being a little sweet to being almost like you’ve had a drink of alcohol. Less appetite. You can go for hours without eating and don’t feel very hungry. Increased energy. If you don’t experience it try to eat more fat. Also, drink more water and watch your electrolytes. A ketone strip you pee on shows a positive result. There are also blood ketone meters, or the popular ketone breath test, that give a more specific result. (Pro-tip: If you get the pee strips, cut them in half ) But do note that even with a positive pee strip it’s not 100% certain that you’re in ketosis. A very dark positive result may only indicate that you’re dehydrated. For me personally, the main signs of ketosis are hard to miss. I just feel different! It’s hard Continue reading >>
Why I Stopped Testing My Ketones On A Ketogenic Diet
On measuring Ketones. Like many people, when I first started a Ketogenic diet in early 2014 I bought the Ketostix and just couldn’t wait to see the color change. And change it did! It was neat, and it provided motivation for me to continue. Eventually, I got a blood meter, a breath meter and spent lots of time (and money) testing ketones. Between a Ketonix Breath Ketone Analyzer, as well as dozens of blood ketone test strips, I’ve probably spent well over $500 testing ketones. The main thing I learned from my extensive ketone testing regimen is that the results vary widely and there’s little application to my goals. Eventually, I stopped testing and here are several reasons why: 1. Burning fatty acids from fat is the main benefit of a ketogenic diet On a ketogenic diet, some of the brain’s energetic demand is fueled by ketones, but the heart, muscles, etc. are fueled by fatty acids. Most of the energy we utilize both at rest and at sub-maximal exertion on a ketogenic diet is fatty acid, not ketones. Quoting Dr. Ron Rosedale on chasing ketones at the Keto Summit: “I don’t want people to have the mindset that it’s the ketones that are the benefit of the diet. They are a beneficial side effect, but the main benefit is that you are burning fatty acids from fat. The more fatty acids from fat you are burning, the less glucose you need to burn. And that’s really where you are getting the benefit…So ketones are great but the term ketogenic diet indicating that the diet is so good because you are generating all these ketones is a misinterpretation of the benefit. The main benefit is that you are burning fatty acids, and as a side effect of burning fatty acids you are producing ketones that your body can burn too!” 2. Urine Ketones aka “peetones” are ridic Continue reading >>