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Doing Everything Right But Not In Ketosis

5 Mistakes To Avoid On The Ketogenic Diet | Well+good

5 Mistakes To Avoid On The Ketogenic Diet | Well+good

After months of hearing celebs and wellness influencers rave about the ketogenic diet , you may be thinking of taking it for a test drive yourself. In theory, it shouldnt be that hardallyouve gotta do is scale down on the carbs, dial up the protein, and eat a lot more fat to reap the ah-mazing benefits, right? Er, not so fast. The truth is that the ketogenic diet isnt all avocado roses . In fact, many who take it on without fully understanding the mechanics wind up without the improvements theyd had hoped forincreased energy and focus, improved moods, weight lossand instead end up suffering from nasty side-effects, warns ketogenic dietitian and Nutricia Keto Ambassador Vanessa Aldaz, MPH, RD, CDE. Aldaz, who specializes in treating medical conditions through the keto diet, has seen far too many people try to adopt the lifestyle without actually knowing how it works. You want to make sure that you are safe and successful in your ketogenic diet therapy, she says.Whether youre interested in trying it for a medical condition, for weight loss, or energy and performance improvement, you [must] become well-versed in it. One way to prepare: Brush up on the most common mistakes many keto first-timers make, all of which can derail your experience on the diet. Do this, and youre more likely to be celebrating your success in a monthrather than cursing your fridge full of bacon. Read on for the most common mistakes people make when going keto (and how to correct them). Before stripping your cabinet free of pasta and stocking it with avocados and grass-fed butter, make sure you get the full 4-1-1.Many people go on the internet and start doing the ketogenic diet without really understanding its metabolic effects and the changes it will have on the body, warns Aldaz. They either get s Continue reading >>

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips

10 Critical Ketogenic Diet Tips A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low. The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis. 1. Stay Hydrated: This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon. I have most of my clients do a water fast or eat light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system. In general, aiming to drink at least half your body weight in ounces of water and closer to your full body weight in ounces of water daily will help you immensely. I weigh 160 lbs and easily drink 140-180 ounces of water each day. Sometimes more in the summer time. As you begin super Continue reading >>

Low-carb And Exercise In The Real World

Low-carb And Exercise In The Real World

The general consensus around the Paleo world is that the more active you are, the more carbs you need. That’s especially true if the exercise is intense: walking is one thing, but if you’re getting up into the high-intensity sprinting or ten-mile runs, your body will be hurting for some carbs. This is all based on science, but the vast majority of the science is from a very limited population: trained elite athletes, and/or college-age men doing intense exercise and not looking to lose weight. What about the people who aren’t doing sprinting or 10-mile runs, but might be doing occasional squatting or 3-mile runs? What about middle-aged men? What about women? What about people who went low-carb to lose weight? There’s plenty of anecdotal evidence about exercise on a low-carb diet, but it’s all conflicting. On the one hand, beginners often start trying to do a hard workout every day on a low-carb version of Paleo where they’re also trying to restrict calories for weight loss. Then they get exhausted and their performance completely tanks, but if they add in a potato or two every day, they perk right back up again and feel fine. But on the other hand, there are also plenty of anecdotes about people who eat low-carb and feel just fine in the gym. So here’s a look at some studies on low-carb diets for ordinary non-athletes, how they affect exercise, and the role of different individual factors (for example, everything can change depending on whether or not weight loss is involved, which is not something you’ll find in the elite athlete studies). Performance on a Low-Carb or Ketogenic Diet When it comes to diets and athletic performance, it’s important to distinguish between a true ketogenic diet and a low-carb diet that isn’t ketogenic. If you don’t kno Continue reading >>

5 Common Reasons For Your Keto Diet Not Working

5 Common Reasons For Your Keto Diet Not Working

Uh oh! Is your ketogenic diet not working how you thought it would? It’s a frustrating feeling, for sure — you’ve been following the rules, cutting the carbs, and you’re still not getting into ketosis or seeing any weight loss (if that’s your goal). But not to fear. We’re in the business of helping people get that ketosis blazin’, and that includes you. Let’s blast through your keto worries right now by covering the 5 common reasons for your keto diet not working — and what you can do to fix the issues. NOT TRACKING CARBOHYDRATES Remember that in the ketogenic diet, we want to follow the macronutrient breakdown of low carb, moderate protein, and high fat. This one might seem obvious; after all, keto is ALL about that very-low-carb living, right? But one of the biggest rules of keto success is to track, track, track because extra carbs can otherwise slip in unnoticed. Carbs are everywhere, so as much as you might try to avoid them completely, that’s just not possible. Although carbs generally make up 5% of your diet on keto, the exact amount of how much you can tolerate and still stay in ketosis varies a little by individual. Factors that can affect how your body uses carbs include: It’s a good idea to use a handy tracker and input what you eat to watch your carb amounts, at least for a few weeks so you can see how you react to different foods. Apps are perfect because you can carry them with you anywhere, such as the popular MyFitnessPal. This will help you see exactly how many calories and carbs you’re eating, which will help you continue to mentally monitor everyday foods you eat. NOT TRACKING PROTEIN Along with eating higher fat, many people following keto will also ramp up their lean protein amounts. However, you have to be mindful of how muc Continue reading >>

8 Reasons You’re Not Losing Fat In A Calorie Deficit

8 Reasons You’re Not Losing Fat In A Calorie Deficit

PDF: I turned this post into a pretty PDF for offline viewing. You can download your copy for free: Click here to download. Remember last year when I wrote this telling you that you weren’t losing fat because you’re eating too damn much (even when you don’t think you are), and most of you were like: Some were like: Aaaaand there were some of these: Yeah? Well, sometimes you can be eating in a calorie deficit and still not be losing fat. But, wait, you said… Yes, I know what I said. In that article I was discussing the calories in half of the equation. But there’s also a calories out half. This is where it gets a bit tricky – 5000ish words worth of tricky to be exact. See, while the calories in is pretty simple: you eat food. The calories out is a bit more complicated and multifaceted. Your body is pretty good at regulating your body weight, and while it’s completely happy with you getting fat, it doesn’t take too well to you losing fat. This is why even when you’re being diligent with your calorie deficit you may find your fat loss has come to a standstill. Don’t worry though, I got you. Here are 8 reasons you’re not losing fat even when eating in a calorie deficit. 1. Not being patient Let me share with you a conversation I have all the time. So, yeah. I have that conversation pretty much all the time. And it’s one of the biggest reasons why so many people don’t make any progress: a lack of patience. This is why. When you first start your fat loss diet you see fast results and are super motivated. These initial results give you a false sense of what the process will actually be like. Soon, progress slows down as you enter what I call “The Suck”: that period of time where you’re doing everything right but still no progress is, seemingly, Continue reading >>

Ketosis Advantaged Or Misunderstood State? (part I)

Ketosis Advantaged Or Misunderstood State? (part I)

Ketosis advantaged or misunderstood state? (Part I) In part I of this post I will see to it (assuming you read it) that youll know more about ketosis than just about anyone, including your doctor or the majority of experts out there writing about this topic. Before we begin, a disclaimer in order: If you want toactuallyunderstand this topic, you must invest the time and mental energy to do so. You really have to get into the details. Obviously, I love the details and probably read 5 or 6 scientific papers every week on this topic (and others). I dont expect the casual reader to want to do this, and I view it as my role to synthesize this information and present it to you.But this is not a bumper-sticker issue. I know its trendy to make blanket statements ketosis is unnatural, for example, or ketosis is superior but such statements mean nothing if you dont understand the biochemistry and evolution of our species. So, lets agree to let the unsubstantiated statements and bumper stickers reside in the world of political debates and opinion-based discussions. For this reason, Ive deliberately broken this post down and only included this content (i.e., background) for Part I. Ketosis is a metabolic state in which the liver produces small organic molecules called ketone bodies at sufficient levels, which Ill expand upon later. First, lets get the semantics correct. The first confusing thing aboutketosisis thatketone bodiesare not all technically ketones, whose structure is shown below. Technically, the termketonedenotes an organic molecule where a carbon atom, sandwiched between 2 other carbon atoms (denoted by R and R), is double-bonded to an oxygen atom. Conversely, the term ketone bodies refers to 3 very specific molecules: acetone, acetoacetone (or acetoacetic acid), and Continue reading >>

Everything You Should Know About The Ketogenic Diet

Everything You Should Know About The Ketogenic Diet

Recently I had a client tell me that she and her husband were eating more than 2 pounds of bacon a week—usually three strips for breakfast and one or two with a salad for dinner. I’ve been a dietitian for almost 20 years. Few things surprise me. But I had to ask: “Why?” She told me that her husband had heard about a new diet on TV, the keto diet, and they decided to try it. Six months and countless packages of bacon later, her husband had lost 20 pounds and said he felt more energetic. I’m beginning to hear more and more people lecture me about the benefits of the ketogenic diet. “Keto burns fat fast! It turbo-charges your energy! It fights disease! You can eat all the bacon you want!” But as is so often the case with diets, underneath all the initial excitement, there’s a gut check. Here’s everything you should know about the ketogenic diet and whether or not you should try it for yourself. Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so your brain signals it to tap its reserve of ketones. It’s like a hybrid car that runs out of gas and reverts to pure electricity. Okay, but what are ketones? They’re compounds created by your liver from your fat stores when blood insulin is low. “Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake,” says Jeff Volek, Ph.D., R.D., a professor of human sciences at Ohio State University. Eat a normal amount of carbs and protein, and ketogenesis idles. Cut carbs and protein back, and you push to half throttle. This takes about three days to induce. A ketogenic diet requires that fat comprise 60 to 80 percent of your total calo 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 >>

Why You Aren’t Losing Weight On Keto And What To Do About It

Why You Aren’t Losing Weight On Keto And What To Do About It

Have you hit a weight loss plateau on keto? Do you think you’re doing everything right and the scale still just won’t budge? Well don’t worry, you’re not alone. Many people have trouble losing weight on a ketogenic diet. This is because everybody is different. While the majority of people may do well on conventional keto diet advice, there will always be outliers who don’t respond as well to the same generalized guidelines. This article will outline the most common culprits of stagnating weight loss on a ketogenic diet. Hopefully, by addressing each of these possible areas of concern, you will be able to overcome your weight loss plateau and reach your ideal weight! Are You Actually in Ketosis? Believe it or not, most of the time people aren’t losing weight on keto because they aren’t actually even in ketosis! This is why it is so important to measure ketone levels. When the body runs out of stored glycogen (glucose) and begins burning fat and creating ketones for energy, these ketones circulate through the blood. This is why the gold standard for determining whether or not you are in ketosis is by measuring blood ketones. Ketosis is usually defined as a blood ketone level between 0.5 to 3.0 mM. However, for those who are not ready to invest in a blood ketone meter, there is the cheaper and more convenient option in ketosis urine strips. Ketosis strips are not quite as accurate as a blood ketone meter. This is because they only measure ketones that your body was unable to use. This may be a good way to indicate ketosis when you first begin a keto diet, but once the body becomes more efficient at burning ketones for fuel, less ketones will be excreted in the urine creating a false negative. The Carb Creep Once you start testing ketone levels it can be a lot Continue reading >>

Everything You Need To Know About The Keto Diet

Everything You Need To Know About The Keto Diet

POSTED ON February 7, 2017 BY Drew Canole A ketogenic diet is a low carb, high fat diet. One of its main goals is to train your body to get its energy from a whole different source ketones, rather than glucose. When you eat carbs , your body naturally converts them into glucose and insulin. Glucose is the easiest molecule for your body to convert into energy and is your bodys immediate go-to for fuel. Insulin is what carries the glucose all through your bloodstream and gets the converted energy to where it needs to go. Because of this process, the fats you eat dont often get used and end up getting stored away. They are considered as more of a backup for your body and because of the high amount of carbs the majority of people consume, fats rarely get touched. The ketogenic diet (AKA keto diet) breaks this cycle. Through the dramatic drop in carbs, your body starts to go into a state known as ketosis. This is what happens when the amount of healthy fats you eat greatly outnumber the amount of carbohydrates you eat. When you start doing this, your body has no choice but to resort to this ketosis state. The fats you eat will start getting converted into ketones through your liver and those ketones will become your bodys main source of energy. This is a whole different way to get your body into a metabolic state . Rather than starving it of calories, you are starving it of carbs, training your whole system to make ketones as your bodys main source of energy. Standard Ketogenic Diet (SKD) This is the typical form of the diet. It is very low carb and moderate protein. 75% fats, 20% protein and 5% carbs. Cyclical Ketogenic Diet (CKD) This is a more advanced form of the diet, typically used by athletes. It involves high carb days. For example, 5 keto days will be followed by 2 Continue reading >>

Jimmy Moore Provides Ketosis And Low-carb Clarity - Sanesolution

Jimmy Moore Provides Ketosis And Low-carb Clarity - Sanesolution

Jimmy Moore Provides Ketosis and Low-Carb Clarity Learn the exact foods you must eat if you want to finally lose weight permanently. Click here to download your free Weight Loss Food List, the Eat More, Lose More Weight Loss Plan, and the Slim in 6 Cheat SheetCLICK HERE FOR FREE HOW TO WEIGHT LOSS GUIDES Jonathan: Hey everybody, Jonathan Bailor back with another SANE show and one of my favorite people is joining us. He is a veteran of the show and for good reasons, because he is as smart as he kind. He is the man, Jimmy Moore, who has authored the brand new Keto Clarity book following up his smash hit, Cholesterol Clarity, Jimmy welcome to the show. Jimmy: Hey, whats up Jonathan? You are always a fireball of energy, man. You sure youre not ketone adapted? Jonathan: Well, Jimmy, no I think that is why I am a fireball of energy because I am so keto adapted so Jimmy Im really excited to have you on the show to talk about this book because I know that you have been just pining to write this book for years and years and years and Jonathan: Personally, you were one of the very first people who gave me an opportunity to talk about my position on fat publicly and so you and I have been going back and forth on fat and all things fat for like four years now, so tell us a little bit about this book and why youve been so excited to write it. Jimmy: Jonathan, youre not fat phobic are you? Jimmy: That one always tripped me out when people say, did you know Jonathan Bailors a low fat guy, and Im like its not the same Jonathan Bailor I know, but yeah, this is something Ive been like you said, pining to do for a very long time. Ketosis has been out there in the vernacular of diet for a while thanks to the Adkins diet and some other low carb diets, but has anybody ever had a resource th Continue reading >>

Why You’re Not In Ketosis

Why You’re Not In Ketosis

As the COO of Diet Doctor and low-carb enthusiast for years, you would have thought I’d nailed ketosis years ago. I haven’t, and here’s why. Am I still in ketosis? To get into ketosis, the most important thing is to eat maximum 20 grams of digestible carbs per day. When I went low carb in 2012, I followed that advice to the letter – replacing all high-carb foods like potatoes, bread, rice, pasta, legumes, fruit, juice, soda, and candy, with eggs, dairy, meat, vegetables, fats and berries – counting every carb I consumed. I felt great – effortless weight loss, no stomach issues, tons of energy and inspiration. But over time, something changed – I no longer felt as great as I used to. Until recently, I had no idea why. The journey to find out started with a simple question: Am I still in ketosis? The moment of truth At a Diet Doctor dinner a while ago, our CTO, Johan, gently challenged me. “Bjarte, you’re eating quite a lot of protein. Have you measured your ketones lately?”. “No”, I said, feeling slightly defensive, “I’ve never measured my ketones. Should I?”. It was wake-up time. Johan and I grabbed two blood-ketone meters from a dusty drawer, pricked a finger each, and touched the ketone strips. His results came out first – 3.0 mmol/L – optimal ketosis. He looked happy. It was my turn. The ketone meter made a weird beeping sound and the screen started blinking – 0.0 mmol/L – no ketosis whatsoever. What?! I’d been eating strict low carb for years, how could I not be in ketosis? I felt slightly embarrassed, but mainly relieved. Was this the reason I no longer felt great? Experiment 1: Eating less than 60 grams of protein a day Several of my colleagues agreed with Johan – I was eating too much protein. To test that hypothesis, I s Continue reading >>

The Ketogenic Diet And Weight Loss Plateaus

The Ketogenic Diet And Weight Loss Plateaus

I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore it and keep on keeping on. I wanted to put together a short list of common things that may be wreaking havok on the average ketogenic dieter, and go over some solutions that might help out. Keep in mind, this does not cover everything and it also covers a wide range of topics. As you read this, please read to the end. Don’t form ideas about your own body and apply the things that I am saying with no thought behind it. This is strictly for people that are hitting weight loss plateau’s and need some help. If you have only lost 1 or 2 pounds in a week, that is still weight loss and does not require action against it. Hidden Carbohydrates People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar. Some vegetables like Brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis. You might think that they’re low carb, but in large consumption, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the vegetables you eat. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some b Continue reading >>

Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?

Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?

In this article we will cover what a Ketogenic diet is and if you can manage your diabetes while on this diet. Ketogenic diet for diabetics is a highly controversial topic, but we will break down everything here for you! As a Certified Diabetes Educator (CDE), I have to tell you from the start I will have a biased view here. Sorry, but I feel that I need to be completely honest right up front! I will however, present all the evidence that is available currently on the subject. As a CDE, I have been taught to follow the American Diabetes Association Dietary Guidelines for Americans which is low in carbohydrates, high in fiber, with fresh vegetables, fruits and whole grains. The Ketogenic Diet this article will be discussing is much lower in carbohydrates, in order to promote the state of nutritional ketosis, or the fat burning state for weight loss. What is a Ketogenic Diet? The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up? Your body uses the carbohydrates you eat for energy, so if we restrict how many carbohydrates we eat, the body has to get its fuel source from fat. A byproduct of this fat burning state are ketones which are produced; this is called nutritional ketosis. You can determine if you are in this fat burning state by purchasing urine ketone testing strips from your local pharmacy. The Ketogenic Diet with Diabetes Some precautions must be made clear; this diet is not appropriate for people with any Continue reading >>

What Fruits Can You Eat On The Ketogenic Diet?

What Fruits Can You Eat On The Ketogenic Diet?

One of the toughest things, for me, doing the ketogenic diet was giving up a lot of the fruits that I love so dearly. I grew up eating a large range of fruits. Bananas Apples Pears Oranges Watermelon Now? I can’t touch them. Why? Because the fructose in them is a definite no when on Keto. This means that a lot of fruits are taken out of the mix immediately. But what if you’re a fruit lover? You’ve grown up being told that fruits are really good for you. “An apple a day keeps the doctor away.” Don’t get me wrong, fruits are good for you on a regular diet, but you’re on a keto diet now so you need to watch exactly what you’re eating. There are fruits out there that are perfectly acceptable to have on a keto diet. Like most other fruits, there are going to be carbs that’ll form in your body from the sugars in them. However, it will just be significantly less. Fruits That You Can Eat on Keto You’ll be surprised that some of these on the list are ones that you didn’t even think about as fruits. If we going by the general definition of a fruit then they all fit within the category. Fruit: the sweet and fleshy product of a tree or other plant that contains seed can be eaten as a food. Avocados Avocados are just amazing. That’s the best way to put it. If you’ve ever had guacamole then you know exactly what I’m talking about. Instead of supplying you with sugars, avocados provide you with healthy fats that are going to greatly benefit you when it comes to your keto diet. These fruits will also provide you with a bunch of vitamins and minerals that only help your health. Vitamins and minerals that you won’t get in a diet that lacks avocados. If you’re looking for something that can help improve your heart health as well, avocados are the way to go. Continue reading >>

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