Mistakes That Keto-warriors Commonly Make (fats, Alcohol, And Nutrient Deficiency)
Intro Update May 2017: My current thoughts are not in line with this post. Read more here. It’s been little over a year since I embarked on my keto lifestyle. The nutritional approach is only a small (but important) part of my life optimization strategy. I’ve been through a lot of trial and error while trying to improve my macro partitioning. If it weren’t for the research and the books that I read throughout, I’d still be stuck in the mud. While being active on many FB groups and spamming whenever I post something new on my blog here :), I’ve seen that many people want to rush into getting results, want quick fixes, shortcuts, which gets them into nothing but trouble. So, let me try and give you my perspective on a few of the common mistakes that I see. Too much fat, too much food, poor nutrition I believe (please do not assume I generalize) eating high-fat does not mean consuming 3,000 – 10,000 kcals per day out of which 85% or more should come from fat. Doing so will lead to a possible nutrient deficient state. I tried eating 3,000+ kcals the first few days to weeks after starting the keto journey in Oct. 2013. I couldn’t do it for the long-term, especially because I was forcing myself to over-consume food. It did not feel normal or natural. I think that eating keto-friendly foods should not rely upon consuming entire sticks of butter or pouring all sorts of oils and butter into your coffee. That’s very energy rich, nutrient poor. Your body can thrive on a very-high-fat-very-low-carb diet with literally consumption of < 10g of carbohydrates per day. While releasing fats from the adipose tissue and hydrolyzing TAGs, your body can create most of its essential supply of vitamins and minerals (that’s what happens in long-term starvation too). But, for G Continue reading >>
Another very common question asked by those new to a Zero Carb diet is: Can I Drink Alcohol on a Zero Carb Diet? There have been many posts about this subject in the Facebook group Zeroing in on Health. I have selected some of the best comments from these discussions and posted them here for easy reference. While occasional or even moderate consumption of dry, non-sweet alcohol might be okay for some people. Those who are new to a Zero Carb diet are strongly encouraged to abstain from it during their initial 30-Day trial. Once you have a clear baseline of how you feel on just meat and water, then you can easily test out other things like dairy or alcohol and get a much better idea of how your body is personally affected by them. … Dr. Paul Mabry: I’m a retired MD with years of low carb ketogenic blogging experience. I’m day 6 on this new and from all my research intuitively beautiful way of eating. There have been some questions about alcohol so I wanted to post this short answer on the basic science of alcohol in layman’s terms which apply equally to low carb and zero carb: Moderate alcohol can be accommodated on the diet. Alcohol is metabolized exclusively in the liver and does not stimulate the release of Insulin which is the big enemy of people like me who suffer from the metabolic syndrome. Things to know if you’re going to drink alcohol is that many forms contain carbs that can torpedo any weight loss. The worst offenders are beers, even lite ones, sweet wines though all wines contain carbs the dry ones contain the least and some drinks like hard cider and lemonade are as bad as drinking Coke. You will have to count carbs if you consume these. Drinks like Rum, Scotch, Whiskey and Vodka have zero carbs if you drink them with water. However, Scotch and Whi Continue reading >>
Drinking Alcohol On The Ketogenic Diet
On a ketogenic diet, you train your body to begin using fats for energy rather than carbohydrates. This is also known as a state of ketosis which is indicated by the production of a by-product called ketones. What happens to ketone levels when you introduce alcohol into the mix? Interestingly enough, our bodies treat alcohol like any carbohydrate, in that it is sent to the front of the line to be used as energy. While your body burns calories from the alcohol you consumed, ketosis will be "paused." You won't get kicked out and have to reinitiate it, but ketone production will momentarily cease while your body burns the alcohol. Effects of Drinking and Caution One of the best features of ketogenic dieting is that you can easily drink alcohol in moderation without setting your diet goals back. There are a few things you should remember when drinking alcohol while in ketosis: Ketogenic dieters experience notoriously bad hangovers. Stay hydrated by drinking plenty of water in between drinks. While drinking liquor won't ruin your diet, all things in moderation. Excess carbohydrates and calories will still slow down your weight loss, so make sure you keep drinking to a minimum when possible. Don't forget to consider mixers when calculating your carb counts. Use diet sodas and artificially sweetened juices instead of their full-carbohydrate counterparts. Don't let alcohol affect your willpower! The intoxicating effects may tempt you to stray from your diet, but don't eat those french fries! Try to have some low carb snacks lined up that you can resort to when you get hungry. Below are a few of the most popular types of alcohol, along with their calorie and carbohydrate counts. Have fun and be safe! Calories and Carbohydrates in Liquor (1 oz.) Alcohol Name Calories (kcal) Carbo Continue reading >>
Pruvit Ketogenic Diet Plan: Foods To Eat & Avoid While Drinking Keto Os
088.8KSHARES Share to FacebookFacebookFacebookShare to PinterestPinterestPinterestShare to PrintPrintPrintShare to MoreAddthisMore Keto OS and Keto Max from Pruvit provide exogenous ketones. Maximize your ketone levels with a ketogenic diet approved food list. What is Ketosis? Explore the health benefits of ketosis for accelerated fat loss, disease prevention, better brain function, appetite control, performance, and more. Ketosis can often be a misunderstood subject. Some think it is part of a starvation diet or a alarming sign that something has gone wrong in your metabolism. But this is simply not the truth! You see, ketones – contrary to popular belief and myth – are a much needed and essential healing energy source in our cells that come from the normal metabolism of fat. Have you ever heard someone say that fats are “evil”? This has become the standard way of thinking in today’s society, which has led to our primary energy source coming from carbohydrates – sugar AKA glucose. Most people eat a diet high in carbohydrates or glucose. When sugar is your body’s primary energy source, that sugar needs to be processed first in the cell soup before it can be passed into the energy factory of the cell- the mitochondrion. Energy sources from fat don’t require this processing; it goes directly into the mitochondria for energetic uses. That is, it is more complicated to create energy out of sugar than out of fat. The process of ketosis refers to the body’s ability to use fats as its primary source of energy, over glucose. “Carbohydrates are not required to obtain energy. Fat supplies more energy than a comparable amount of carbohydrate, and low-carbohydrate diets tend to make your system of producing energy more efficient. Furthermore, many organs prefer Continue reading >>
The Ketogains Guide To Alcohol
The Ketogains Guide To Alcohol: What to drink; When to drink, How to drink, And how it affects ketosis. You can drink alcohol in moderation on a Ketogenic Diet as long as you don't have a medical condition that would prohibit you from doing so. Alcoholic drinks DO have calories, and they come from alcohol (at 7 kcals per gram) and from carbs (at 4 kcals per gram). Your body does not have the ability to store the calories from alcohol itself, but it will store the energy from the food ingested along with it. Your body WILL metabolize alcohol before any other source of energy. So while you are metabolizing calories from alcohol, you are NOT metabolizing those from fat. To stay on track with your dietary goals, find out the caloric content of your drink, divide it by 9, then deduct this from your allowed fat grams of the day. Anecdotally, ketosis may lower your alcohol tolerance (1) so you could get drunk faster, there are some theories about the whys (2) but nothing conclusive. Alcohol also dehydrates you, so drink a glass of water along with each alcoholic beverage you consume. Not all alcohol is the same: alcohol is the product of sugar fermented by yeast. Depending on the type of sugar used, you get different kinds of alcoholic beverages with different alcohol and carb content. Straight Liquors are basically zero carb, so mix any of them with water, club soda, or diet sodas to keep them carb free. Pro-Tip: if you use Tonic, make sure it is a sugar free version so it does not contain sugar and carbs! Other liquors such as Amaretto, Jägermeister, Grand Marnier, Curacao, Sweet Vermouth, Limoncello, etc. (basically anything with a hint of sweet) usually contain sugars, so you better avoid them entirely. Although wine is made from grapes and logic dictates it should be hig Continue reading >>
Diet Soda And Ketosis
To be in ketosis, a state in which your body relies on its own fat, instead of carbohydrates, you need to follow a very low-carbohydrate diet. Ketogenic diets have been used for decades to manage epilepsy and promote fat loss. Ketosis is not dangerous, unlike ketoacidosis, a life-threatening medical condition that can affect uncontrolled type 1 diabetics, but you should consult your doctor before starting your ketogenic diet to ensure that it is safe for you. High-carb drinks, such as regular sodas, fruit punches and juices, can all put you out of ketosis, but diet sodas are compatible with a ketogenic diet. Video of the Day A carbohydrate intake below 50 g is required to induce a state of ketosis. Carbohydrates are dominant in the standard American diet, averaging between 200 and over 300 g of carbs a day. Carbs are not only found in sugary foods and drinks, such as sodas, candies and desserts, but also in starchy foods, such as bread, rice, pasta, crackers, pizzas and potatoes. For example, a single can of regular soda contains about 40 g of carbohydrates and could easily compromise your ketogenic diet. Diet Sodas and Ketosis Diet sodas are completely free of carbohydrates and get their sweet taste from sugar substitutes. Substituting your regular soda for a diet soda can help you decrease your carb intake enough to reach the carb range that will help you remain in ketosis. However, you should still carefully track your daily carb intake to stay below 50 g a day if you want your ketogenic diet to be effective. Ketone sticks that you can find at the drugstore can also help you determine whether your diet is effective at keeping you in a ketosis state. Diet sodas are a good option to satisfy your sweet tooth without adding too many carbohydrates, but there are plenty of Continue reading >>
Does Alcohol Stop Ketosis?
Does alcohol stop ketosis? What happens if you eat more fat than your body needs? And will a slightly higher carb intake kick you out of ketosis? Get the answers in this week’s Q&A with Dr. Andreas Eenfeldt: Alcohol stopping ketosis? We are trying to get into ketosis and measuring blood ketones which seem to be sitting around 1.0 mmol/L. We have adjusted and readjusted our protein and carb amounts to be within the limits you suggest. Last night I had three vodkas – being no-carb alcohol, can this still affect ketosis levels or would we be doing something else wrong? Thank you, Meg Alcohol should not have any major effect on ketosis, as long as it’s no-carb alcohol like vodka (without sweet ingredients in a drink of course). If anything, pure alcohol tends to somewhat increase ketosis. For best results choose low-carb alcoholic drinks like wine or other low-carb drinks, see the guide below. Also note that many people get more sensitive to alcohol on a ketogenic diet. Be careful and never drink and drive, this is especially true on keto. Best, Andreas Eenfeldt If I eat more fat than my body needs for fuel, what happens to the excess? I understand that if one eats more carbs (glucose) and/or protein than one’s body can immediately use, the excess can be stored as fat. What happens to dietary fat if one eats more of it than can be used? Is it, too, stored, or does the body excrete it? Kathleen It’s mostly stored, though there may be a slight increase in calories burned on low carb. Don’t eat when you’re not hungry, and this should not really be an issue on a low-carb diet, as fat is very satiating. Best, Andreas Eenfeldt Will going moderate low carb >50 carbs turn brain back to using carbs for fuel instead of ketones? I think I need to up carbs for energy. I e Continue reading >>
Ketosis & Alcohol, What Are The Impacts?
When on a ketogenic diet or other low carb diets there are many people asking if it is possible to combine ketosis and Alcohol. The simple answer is yes, you can stay in ketosis even though you drink alcohol but you need to be careful what kind of alcohol you drink. You can also not drink alcohol on a regular basis since it will impact your weight loss even though it does not take you out of ketosis. The main reason that alcohol will impact your ketosis is that the body is not able to store the alcohol that you consume. Instead it will start to metabolize the calories in the alcohol first before the body uses any other energy sources. This means that you will not use fat as your main energy source until the alcohol in the body has been used up. Still does not impact ketosis, but your weight loss results. Also when drinking alcohol on ketosis there are some kinds of alcohol that are better than others. Your first choice should be vodka, whiskey or other types of strong alcohol. They contain no or very little carbohydrates. If you do not like to drink strong alcohol then some dry wine is also quite okay. It contains some more carbohydrates but still okay now and then. Beer and other kinds of alcohol you should stay away from if you want to focus on your diet. To help you to know how many calories there are in different types of alcohol you can use this keto alcohol cheat sheet from dietketo.com Red Wines Based on 5oz or 1.5dL. Merlot: 3.7g carbohydrates and 120 calories Pinot Noir: 3.4g carbohydrates and 121 calories Cabernet: 3.8g carbohydrates and 120 calories White Wines Based on 5oz or 1.5dL. Chardonnay: 3.7g carbohydrates and 118 calories Riesling: 5.5g carbohydrates and 118 calories Sparkling whites: 1.5g carbohydrates and 96 calories Beer Based on 12oz or 3.5dL. Mi Continue reading >>
The Ketogenic Diet And Alcohol
Having a social life on a ketogenic diet is something that many find hard to do. There are carbs pretty much everywhere you look, and that’s especially the case when you’re in a bar. Cutting out all the beer and wine is a great start, but sticking with hard liquor is usually the best choice. Even though hard liquor is made from natural sugars, grains, potatoes, and fruits – during the fermentation and distillation process that sugar is converted into ethyl alcohol. Drinking liquor can in fact deepen your level of ketosis, but will slow weight loss down. Ingestion of alcohol has effects on liver metabolism, in which more ketones are produced as you drink more. When your liver is taking care of the alcohol you drink, it’s being converted to a triglyceride which can also positively affect the production of ketones. Be aware that many people experience a heightened level of being drunk and at a quicker rate than usual. While that may be a great thing for some, you need to be careful – especially if you’re driving. Do not drink and drive. Be very careful when on a ketogenic diet and consuming alcohol. There are plenty of people that also experience worse hangover while on a ketogenic diet, so make sure you stay hydrated. The typical advice is to drink 1 glass of water per 1 shot (or glass) of alcohol you drink. Below you’ll find short and quick versions of everything you can drink. Scroll down the page to read a more in-depth explanation on each low-carb alcohol and what you should commonly avoid. Here’s a short list on what you can drink when you want to consume low-carb alcohol. Try not to stray away too much from the suggested list, but if you want more options scroll down and you’ll see a much more comprehensive list (including brands and carb counts)! Continue reading >>
Can I Drink Alcohol On A Ketogenic Diet?
A very common question we get is, am I okay to consume alcohol on a ketogenic diet? While drinking the occasional low carb beer is okay, you’ll be better off consuming a dry red wine. A recent study found that individuals following a ketogenic diet still experienced the positive health changes of being in ketosis, even while incorporating a dry red wine into their diet. Study Overview – This study allowed ketogenic dieters to consume red wine for 12 weeks, and subjects still demonstrated: Reduced blood pressure Reduced LDL cholesterol Increased HDL cholesterol Lower total cholesterol Lower blood glucose Key Points – Dry wine is more keto friendly since it is lower in sugar. Select dry red wines, such as; Malbec, Merlot, or Cabernet Sauvignon. Wine contains Resveratrol, which can promote fat burning. Additional Benefits of Red Wine – Improves heart health Improves cholesterol Reduces Inflammation Improves symptoms of diabetes Lowers risk of neurodegenerative disease Remember, it’s okay to drink alcohol on a ketogenic diet, but keep moderation in mind so that you don’t throw your body out of ketosis. Test your ketone levels after drinking alcohol to see how many glasses it takes to consume to affect your blood ketone levels. NOTE: Consider supplementing your diet with an exogenous ketone such as, KETO//OS, before and after consuming alcohol to keep the body in therapeutic levels of ketosis. Continue reading >>
Alcohol And Ketosis | Alcohol And Ketosis Diet And Weight Loss
There’s something called a ketogenic diet that a lot more people are relying on as a way to lose weight, particularly recently. So what is the ketogenic diet, what is ketosis, and what is the relationship between alcohol and the ketosis diet and weight loss? Below are some of the things to know about the ketogenic diet and alcohol and ketosis. Before looking at the specifics of alcohol and ketosis, what is ketosis in general? Ketosis is a term that refers to a metabolic process that your body regularly goes through. When you don’t have the glucose you need to fuel your body with energy, you’ll instead go into a mode where you’re burning stored fats. When this happens, ketones, which are a build-up of acids, are in the body. The belief with the ketogenic diet is that you can encourage your body to go into that state of ketosis or fat-burning by following a certain diet, which is low-carb. You’re basically forcing your body to eliminate fat because that’s what it’s using for energy instead of carbs. The state of ketosis frequently occurs in people with diabetes, and while it’s a normal process, some extremes are possible. If you have extreme ketosis, you’re more likely to have type 1 diabetes, as an example. If your ketone levels rise too much, it can cause your acid level in your blood to similarly rise, which can cause a condition called ketoacidosis. This can be deadly. Your body typically primarily uses glucose as energy, such as from sugary or starchy foods, but if there’s not enough of this glucose your body will then go to breaking down your stores of fat. The ketogenic diet is also called a low-carb diet, or a keto diet. It’s based on a concept of eating primarily fats, and a reduced amount of carbohydrates. While it’s relatively popular, t Continue reading >>
4 Ways To Use Apple Cider Vinegar On A Ketogenic Diet
Anyone who is interested in natural health knows about apple cider vinegar. This ancient tonic has significant health benefits that can be applied to any lifestyle. With the explosion of the ketogenic diet, people are always looking for ways to improve ketosis to magnify its benefits. In this article, you will discover 4 ways to use apple cider vinegar on a ketogenic diet. I have covered apple cider vinegar extensively on my website for its versatile benefits. There are 4 particular uses that I have found extremely helpful for improving blood sugar stability and supporting ketone production in the body. Apple Cider Vinegar There are many types of vinegar on the market, but in my opinion none of them compare to that derived from apple cider. This tonic is actually fermented from the juice of apples and contains beneficial enzymes, acetic acid, and other beneficial organic acids that provide amazing health properties. While other vinegars, such as white distilled or balsamic, may taste good in certain recipes, they simply do not provide the same healthful effects. I recommend buying the unpasteurized, unfiltered form of apple cider vinegar with the mother still intact. Acetic Acid Although apple cider vinegar contains an array of beneficial compounds, acetic acid is one compound that provides many of the benefits. Acetic acid is a product of the fermentation that converts the sugars in apple cider, first to alcohol, then into acetic acid. There are several reasons why I think getting more of this organic acid in your life can benefit your ketogenic diet. Ketogenic Benefits Of Apple Cider Vinegar To be clear, almost anyone can benefit from adding apple cider vinegar into their diet. I have just found these benefits to compliment the ketogenic diet very well. Improves Blood Continue reading >>
Ketosis And Alcohol
When it comes to the ketogenic lifestyle, there are lots of confusing and conflicting opinions floating around, and they can lead to all kinds of mistakes. One of those confusing areas is how alcohol fits into a ketogenic lifestyle. Hopefully, after you read this, you’ll have a pretty good understanding and some tools to use to make informed decisions along the way. First off, not all alcoholic beverages are the same. Alcohol is the same across the board; it’s a macronutrient with seven calories per gram, so that’s the starting point. It’s a byproduct of fermentation. Essentially, a sugar compound is acted upon by yeast and the yeast produces alcohol and carbon dioxide. Depending on the type of sugar compound, you get different kinds of alcoholic beverages. Hard liquor, or spirits, takes the process a little further and adds distillation. That is, essentially, the process of “boiling off” the alcohol and then re-condensing (as it cools) it into more a more concentrated form. When you something marketed as “Distilled 9 times”, that just means they went through the boiling and condensing process nine times. Okay, so that’s where alcohol comes from, but that’s not all there is to it. Like said, the type of sugar compound determines the type of alcohol. For example, beer is made with, basically four ingredients. Barley, hops, water, and yeast. Barley is the primary ingredient, it’s where the sugar (maltose) comes from for the yeast. It’s also very similar to wheat. It’s a very bad carb. And it’s the reason that some people call beer “liquid bread”. It is far too rich in carbohydrates, not just the sugars, but the other “glutenous carbs”. So it’s a definite no for Ketovangelists. Beer does not fit into a ketogenic lifestyle. (Sidenote: A Continue reading >>
My Experience With Exogenous Ketones & Red Wine
Yesterday was the 8th day of my journey into ketosis. I started on Monday 11th July and was intending to go for a couple of weeks. See my first post here. My first 2 days were the most ‘painful’ in terms of hunger pangs and headaches. I also struggled to sleep well when I finished eating before 9pm and went to bed on an empty stomach. I was in Ketosis on Wednesday and proved this by using ketone strips. These are strips that detect ketones in your urine. I was going ‘darker’ on Thursday and Friday and at a fitness convention in LA called IDEA Fit, I came across exogenous ketones. Find my Facebook live video here which I filmed there. You might have to like the page to see the videos. These are a ketones that you take in externally that put you into, what I think can be called, a ‘false’ state of ketosis, within 30 minutes. This means your liver is actually producing ketones without being starved of carbohydrates for several days. This seems like a very cool bio-hack as it apparently puts you into fat burning mode. I’ve come across these before but I haven’t tested them. The main point about them, is that they help you to get through the “keto flu” – this is when you experience headaches, hunger pangs, dizziness and inability to think properly. Your body literally has to transition energy source from glucose to ketones and it’s a little uncomfortable to say the least. I had heard that you can take these exogenous ketones whilst still eating carbohydrates so I posed this question to this ketone expert at the conference. He confirmed that you can still produce ketones whilst eating carbohydrates using these exogenous ketones. I then asked about alcohol as I said I’d like to have a glass of wine or two that night (it was Friday after all). He said Continue reading >>
Alcohol On A Low Carb, Keto Diet!
For years, I’ve read countless dieting books that prohibited me from drinking alcohol. Actually, it’s probably the first thing that many “diet gurus” say to cut out of your diet and for (somewhat) good reason. Alcohol gets a bad reputation because it’s basically empty calories. In an ideal world, sure. I’ll give up alcohol to lose weight. But let’s get serious. I’m 23 years old and I very much enjoy a tasty alcoholic beverage (or 5) and a wild night out on the town with my friends. The beauty of a ketogenic, low carb diet is that you can still enjoy yourself from time-to-time with alcohol and still lose weight! However, there are some guidelines as to what alcohols you can enjoy and those you should avoid. Liquor On average, one shot is the equivalent to about 1.5oz and for these spirits have a nutritional value of 0 carbs and roughly 64 calories. Of course, this will vary depending on how much is actually in your beverage (order a double? Double the nutritional stats). Approved spirits on a keto, low carb diet include: Vodka (Three Olives, Absolut, Grey Goose, etc.) Rum (Captain Morgan, etc) Gin (Tanqueray, Beefeater, etc) Tequila Whiskey (Jack Daniel’s, etc.) Scotch Brandy Cognac (Hennessy, etc.) Please note that these are for the original, unflavored versions. For flavored spirits (including flavored vodkas and some dark/coconut rums), always check up on nutritional information before consuming as they often contain carbohydrates. My spirit of choice is generally a nice gin (with soda water& lime) or cognac (with diet cola). I’ve been known to drink a fair share of Hennessy. Chasers & Mixers For mixing or chasing, you have many no sugar, no calorie options Diet sodas (Coke Zero, Diet Coke, Diet Ginger Ale) Soda water Diet tonic water Seltzer water Continue reading >>