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Exercise Ketosis Faster

Autophagy: The Real Way To Cleanse Your Body

Autophagy: The Real Way To Cleanse Your Body

For the last time, forget juice cleanses and detox diets. They’re fluffy nonsense words. While there’s probably nothing wrong with drinking your weight in liquid kale, it won’t flush out toxins any faster than if you were eating, you know, actual food. The good news: There's a little-known way your body does cleanse itself, and it’s a process that you can control. All you need to do is practice a little self-cannibalism. What? Yes, you can actually train your body to eat itself—and believe it or not, you want it to. It's a natural process called autophagy (literally “self-eating”), and it’s the body’s system of cleaning house: Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells; gobble them up; strip ’em for parts; and use the resulting molecules for energy or to make new cell parts. “Think of it as our body’s innate recycling program,” says Colin Champ, M.D., a board-certified radiation oncologist, assistant professor at the University of Pittsburgh Medical Center, and author of Misguided Medicine. “Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.” There’s also evidence that the process plays a hand in controlling inflammation and immunity. When scientists engineer rats that are incapable of autophagy, they’re fatter, sleepier, and have higher cholesterol and impaired brains. To sum it up, autophagy is key to slowing the aging process. And you can learn how to do it better. 3 Ways to Self-Destruct "So how do I eat myself?” is a question you probably haven’t asked before, but we’re about to tell you. First of all, autophagy is a response to stress, so you’re actually going to want to put your Continue reading >>

How To Exercise On A Keto Diet

How To Exercise On A Keto Diet

Following several requests from my readers, I will be sharing my thoughts on exercise and nutrition that is specific to those of who stay physically active and follow a keto diet. In this post, I'll try to cover the basic facts and myths about training on a ketogenic diet. This post will not cover details of exercise nutrition (e.g. whether to eat carbs before or after exercise which is not as straightforward as you may think), essential supplements, specific types of training or my personal exercise routine. These topics are covered in this post: Keto Diet Nutrition & Exercise: Carbs - and many more will follow in my future posts. So let's start with some basics of training on a keto diet. The "Exercise More and Eat Less" Dogma When you ask people what is the purpose of exercise, the most common answers are: to lose weight (body fat) to get fit and stay healthy to look and feel good to build muscles and strength When your goal is fat loss, the most common mistake is to go on a calorie restricted diet and add more exercise, usually prolonged cardio, in an effort to lose weight. When this approach fails, most people simply decrease their calorie intake and take on even more exercise. By doing so, most become physically and mentally exhausted with no real weight loss. The more they stick to this approach, the more like they will overexercise and/ or overeat, putting an increasing amount of stress on their body. The side effects of that are accelerating the ageing process of their cells and increasing the level of chronic inflammation. This approach is simply not sustainable and can harm your body. Years before I started following a low-carb approach, I used to spend hours exercising every week. In fact, I used to go to gym almost every day for an hour or more, usually doi Continue reading >>

The Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>

How To Get Into Ketosis Faster On A Low Carb Diet

How To Get Into Ketosis Faster On A Low Carb Diet

This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet. Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet. The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours. Do you need to fast? Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast. Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster. But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods. Is getting into ketosis safe without a doctor? Before reviewing how to get into ketosis quickly, let’s take a look at a quick background: T Continue reading >>

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss What is Nutritional Ketosis? Ketosis is an eating plan where the body uses ketones to fuel the brain and body instead of glucose like most people use when on the SAD (standard American diet). It can be very helpful for blood sugar and consistent energy because fat is a very stable source of fuel. We all have a few million calories of fat we would gladly burn off, right? It takes a while to get into ketosis and it can be elusive if you are not paying close attention. It can be very safe for a period of time (even forever) but each person has to decide what feels compatible with their own lifestyle. Some experts do not think it is an optimal state for athletes but others experts disagree. I think we all have bio hack ourselves to see what feels right. Of course, I believe that the paleo template is good starting place for optimal health but ketosis can be an add-on or tweak for people who get stuck or feel hopeless. It can be a powerful and effective way to lose weight without hunger and many of my friends have had success with it. Always ask your doctor before beginning any new nutrition or weight loss plan. Here are some ways to make it work for you: 1. Eat Less Protein I have a made a handy dandy chart here for figuring out the right amounts for you. Most average ladies need about 50-100 grams, no more, fyi. You have to self experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage. 2. Eat More Fat I used to see this all the time in clients, I say add more fat and people add a tsp of evoo to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocad Continue reading >>

The Interplay Of Exercise And Ketosis – Part I

The Interplay Of Exercise And Ketosis – Part I

I embarked on a self-experiment last weekend to see if I could better understand the interplay between the different types of exercise I do and ketone production (beta-hydroxybutyrate, or B-OHB, to be specific). To be clear, nothing I do with a sample size of one “proves” anything, but sometimes self-experiments can help you formulate hypotheses and, if nothing else, understand how your body works. Consider the parable of the black sheep. If you see even a single black sheep in the field, depending on your field of training, you can draw conclusions: Three scientists were on a train and had just crossed the border into Scotland. A black sheep was grazing on a hillside. The biologist peered out of the window and said, “Look! Scottish sheep are black!” The chemist said, “No, no. Some Scottish sheep are black.” The physicist, with an irritated tone in his voice, said, “My friends, there is at least one field, containing at least one sheep, of which at least one side is black some of the time.” My point is, even a self-experiment of one can be good for something. To test the relationship between exercise and ketosis I decided to examine my blood levels of glucose, B-OHB, and lactate immediately before and after three different types of workouts on three successive days. This interplay is complex and no one knows “everything” about it, including the world’s experts (which I am not pretending to be). I’m going to try to balance a fine line in this post – I want to be rigorous enough to explore the ideas with substance but not too detailed to put you to sleep. I hope I am able to balance these forces adequately. If any of you are not familiar with the work of Jeff Volek and Steve Phinney, but you are interested in the biochemistry of nutritional ketos 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 >>

Fasting And Exercise

Fasting And Exercise

Is it possible to exercise while fasting? This is a common question we hear all the time and the simple answer is ‘Yes’. People think that food gives them energy and therefore it will be difficult to fast and exercise at the same time. Some people with physically demanding jobs feel that they could not fast and work properly. What’s the truth? Let’s think logically about what happens when we eat. Insulin goes up telling your body to use some of that food energy immediately. The remainder is stored as sugar (glycogen in the liver). Once the glycogen stores are full, then the liver manufactures fat (DeNovo Lipogenesis). Dietary protein is broken down into component amino acids. Some is used to repair proteins but excess amino acids are turned to glucose. Dietary fat is absorbed directly by the intestines. It doesn’t undergo any further transformation and is stored as fat. Insulin’s main action is to inhibit lipolysis. This means that it blocks fat burning. The incoming flood of glucose from food is sent to the rest of the body to be used as energy. So what happens during a fast? It’s just the food-storage process in reverse. First, your body burns the stored sugar, then it burns the stored fat. In essence, during feeding you store food energy. During fasting, you burn energy from your stored food (sugar and fat). Note that the amount of energy that is used by, and available to, your body stays the same. The basal metabolic rate stays the same. This is the basic energy used for vital organs, breathing, heart function etc. Eating does not increase basal metabolism except for the small amount used to digest food itself (the thermic effect of food). If you exercise while fasting, the body will start by burning sugar. Glycogen is a molecule composed of many sugar Continue reading >>

How Do I Get Back Into Ketosis Faster After Cheating?

How Do I Get Back Into Ketosis Faster After Cheating?

Did you let go of your low carb diet for the holidays? Have a free meal? Maybe a carb up? Or go out to dinner? Restaurants are well known for hiding sugar in their salad dressings and putting other carby ingredients into their food that you might not know about. What you expect to be low carb isn't always as low as you think. All it takes is a single teaspoon of sugar in the salad dressing or a light dusting of flour on that chicken breast and you'll experience the consequences without even know why! However, all is not lost! You can recover from your setback and get back into ketosis almost as fast as water fasting by following the diet plan outlined below. If you went to a Christmas party, you might not have been able to tell if your food was really free of carbs, or not. You might have not wanted to upset the host, or you didn't want to feel left out, so you ate something that wasn't on plan. Tempting Christmas treats are the downfall of many. Perhaps, you deliberately caved in to those delicious looking cupcakes or a soft, fluffy donut that your boss or co-worker brought into the office. The holidays are not the only time that your self discipline and love for low carb eating will be put to the test. Maybe you went on vacation and decided to not bother with all of that carb counting stuff. If so, you might have gained a few pounds. You also might have decided to chuck the low-carb dieting game, kick back, eat what you consider a normal diet, and just enjoy your vacation. All of that delicious food looked too good to pass up! If you work out regularly and did a carb up to improve hormonal balance by bumping up your Leptin level, you might also be wondering if there's a way to get back into ketosis more quickly than water fasting. If so, this article will help you, to Continue reading >>

The Fastest Way To Get Into Ketosis

The Fastest Way To Get Into Ketosis

If you are trying to lose weight, following a ketogenic diet can help you burn fat fast. However, trying to get into ketosis can be a frustrating experience. Am I eating too many carbs, not enough fat, too much protein? Getting into ketosis usually takes 3 to 5 days at least, and can take people up to two weeks. Recently I have discovered a simple and easy way to get into ketosis very quickly. I went from eating lots of carbs one night, to in ketosis 24 hours later. How did I do this? Simple, I went into a full fast and exercised. What prevents you from entering ketosis is all the glycogen stored in your liver and muscles. Your body can use this glycogen instead of ketones to fuel your brain, so until you deplete your stores of glycogen, you won’t be able to enter ketosis. By eating nothing, you are going to tap into the glycogen to fuel your brain because you are eating 0 grams of carbs and will also be using that glycogen to walk around all day. In addition to not eating, all I did was 45 minutes of cardio at a moderate pace. When I got home after the gym I tested myself and I was in ketosis. In the past it has taken me 3 to 4 days to get into ketosis, but with this method it only took me 24 hours. Continue reading >>

How To Lose Stubborn Belly Fat Through Ketosis

How To Lose Stubborn Belly Fat Through Ketosis

Losing stubborn belly fat is one of the biggest challenges when getting in shape. Belly fat is not only aesthetically unappealing, it has health consequences. It can make you vulnerable to many conditions such as diabetes and heart problems. In this blog, we will share with you why belly fat is so ‘stubborn’ to burn, explain what exactly is Ketosis and how you can lose stubborn belly fat through Ketosis. We will also share a specific exercise and a diet plan to help burn this belly fat. What is Stubborn Belly fat and why it is bad for our health? While you may have fat all over different parts of your body, it isn’t the same. Stubborn belly fat is the soft layers of fat around the waistline that covers your abs. To be more precise, there are three types of fat: Triglycerides– A fat circulates in your blood Subcutaneous Fat– The layer of fat directly below the skin’s surface. This is the fat you can grab with your hands Visceral Fat– The dangerous fat. This is located beneath the muscles in your stomach Belly fat unfortunately does not just sit still. Some visceral fat is necessary, but too much can lead to health problems. You can estimate whether you are carrying too much belly fat by measuring your waist with tape. Anything over 80 cm (31.5 inches) in women and 94 cm (37 inches) can provoke health issues. Carrying excess visceral fat is associated with an increased risk for: Coronary heart disease Cancer Stroke Dementia Diabetes Depression Arthritis Obesity Sexual dysfunction Sleep disorders Why is Stubborn belly fat so “Stubborn”? To understand what makes belly fat so difficult to burn,let’s dive into the biology. Burning fat is a two-part process: Lipolysis is the process whereby fat cells release molecules of stored fat into the blood. Oxidation Continue reading >>

How To Workout On Keto Diet

How To Workout On Keto Diet

To get into ketosis you need to go through a period of adaptation. To do that you have to either fast or restrict your carbohydrate intake to a bare minimum. For faster results, you can also exercise. But there are different ways how to workout on keto. Our body can use various fuel sources. The most preferred one is glucose, which is basically carbohydrate or sugar molecules, that gets absorbed very quickly. Next, to that, there are free fatty acids that can either be derived from dietary fat intake or our own body fat. Lastly, the third ones are called ketone bodies that are like “superfuel”, reigning supreme over the other two. By default, we’re hardwired to use glucose as our main fuel. This is reinforced even more by the high amounts of them in our diet. To create energy sugar enters the Krebs cycle during the process called glycolysis. What comes out is pyruvate that gets converted to ATP. The body can store about 2000 calories of glycogen (15g are circulating the blood stream, 150g are stored in the liver and 300-500g in muscle cells). Liver glycogen stores can be depleted already after an overnight fast. It’s our first fuel tank. To release glucose from muscle cells we need a lot more. This supply is scarce and used only when there’s no other way. When we would have to run from a lion or sprint after the bus. Muscle glycogen stores get tapped into only during very intense and glycolytic activities. When in an anaerobic mode we’re utilizing solely glucose for fuel to produce ATP with no oxygen. Free fatty acids, on the other hand, are almost infinite in terms of caloric storage. We can deposit as many triglycerides in our adipose tissue as we can possibly consume. Despite glucose being the body’s primary fuel source, most of the time we’re using f Continue reading >>

5 Tips To Get Into Ketosis Faster

5 Tips To Get Into Ketosis Faster

I've put off writing this post for one reason only. While I've remained low carb at about 100g per day and reaped the benefits of being fat adapted (controlled fasting blood glucose, effortless weight management and hunger control) I'm not currently in ketosis for more than a day at a time and haven't been for several months now. So that leaves me feeling very do as I say, not as I do as I write this, and that doesn't feel very genuine on my part. However, as I'm developing the itch to go at it again like I did in the Fall of last year, I'm hoping that this will motivate me to jump back on the Keto wagon to help me lose about 10lbs. I find that staying low carb at around 100g per day allows me to maintain my weight, but in order to lose, being in ketosis and tracking my caloric intake works best. I will preface this blog post with a little disclaimer, however. These are my opinions and suggestions based on observations I've experienced myself. There's some controversy over things like #2 and #5 and I chose to save those pros and cons for another day when we can really dive into facts, studies, etc. For now, I decided to keep it simple and to the point. So take my suggestions and decide if one, all, or even none of them are for you. Then try them on for size and re-evaluate. Simple as that =) That all said, ketosis is not always an easy task but it is very doable. It's hardest for those coming off a diet full of processed food-like products. So assuming you have already switched to a real food lifestyle, done some research on this topic and have gradually reduced your carbs to about 100 per day, here are 5 tips for entering ketosis faster. #1 watch your carbs This seems like a no brainer, especially if this is your first attempt at getting your body into ketosis. But it' Continue reading >>

Get Into Ketosis Faster – 5 Tips For Rapid Results!

Get Into Ketosis Faster – 5 Tips For Rapid Results!

My Experience That Taught Me How To Get Into Ketosis Faster All of us who eat a low carbohydrate, high fat diet, want to get into a state of ketosis faster. Going from running on sugar-to-fat and getting into ketosis can be a real bummer and difficult. The side effects have broken me many times but has given me a wealth of information in order to cross that bridge. For instance, you may feel extra tired, moody, and have intense cravings for carb-rich foods like muffins and pancakes (trust me when I say intense!). During the sugar-ketosis transition you may not even lose much weight. When done properly, you may also experience headaches and dizziness. Many, like my wife, also feel lightheaded. How Long Does It Take To Get Into Ketosis This transition phase doesn’t have to take weeks or months and be an energy sapping pain. In fact, it’s possible to feel energized, and not crave or be overly preoccupied with pancakes and pizza…not too much anyway. The 5 tips in this article are the best ways I’ve found to eliminate or at least diminish these side effects significantly. They will also help you get into ketosis as fast as possible! Instead of taking 14-30 days, it may only take you 2-4. Give them a try and see for yourself that they can really promote and support your transformation towards using your excess body fat for energy to your brain and body. I’ve tried and tested all five tips in this article, including many others! The experience has allowed me to isolate those things that work and separated them from those that don’t work so well. Struggling to get into ketosis has broken me many times, in the past. Keyword here is, ‘past!’ So now I’m sharing the wisdom I’ve gained, wisdom that has also been shared with me and worked! As with any diet, workou Continue reading >>

This Is How To Get Into Ketosis The Right Way

This Is How To Get Into Ketosis The Right Way

What if I told you that you can get into ketosis only in 2 days. It is possible. What about one day? Also possible! 1 hour? Of course! Most people are looking for the easiest and the fastest solution to everything. “Lose 20 pounds in 1 day with this magic pill!” Did it work for you? I don’t think so. I don’t blame people who want it to be easy and fast. I was one of those people when I started a ketogenic diet. What I didn’t realize is that it is not about how fast I get into ketosis, it is about changing my lifestyle and sticking to it day in and day out. Today, I want to talk about how to get into ketosis the right way. This is a blueprint that you can use when starting out with a ketogenic diet or when you want to get back into ketosis. I will also provide you with necessary techniques, shopping list, and recipes that will help you to start the keto diet and get into ketosis. Ketosis vs. keto-adapted There is a lot of confusion all over the Internet about being in ketosis vs being keto-adapted (fat adapted). Some people use them interchangeably without fully understanding the meaning behind them. Let’s clarify both terms and find out which one we are trying to achieve today. What is ketosis? Ketosis is a metabolic process that is activated when our body doesn’t have enough glycogen (derived from carbs) for our cells to burn for energy. Instead, it starts to convert fat deposits (adipose) to energy. As a part of this process, it makes ketones. Ketone bodies are water-soluble molecules that are produced by our liver from fatty acids. We produce ketones because fatty acids can’t cross a blood-brain barrier, and they can’t be used by our brain as energy. When people talk about nutritional ketosis they associate it with the presence of ketones in your bo Continue reading >>

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