The Ultimate Keto Faq And Answers
Ketosis is catching on like wildfire and everyone has their own keto journey filled with mistakes, triumphs and learning moments. Keto is simple, but not always easy. There can be a steep learning curve for certain aspects of the lifestyle. This is the ultimate keto FAQ and answers, for you to keep in your toolkit as a reference guide whenever something pops in your mind. This is a living, breathing document that will be updated routinely. See something missing or incomplete? Comment us and we will revise. How to Use the Ultimate Keto FAQ and Answers Don’t read this article from top to bottom. This is a playbook. Whether your inquiry is big and broad (i.e. What is Ketosis?) or incredibly specific (Which nuts are best to eat?) you can find what you need here without haveing to slog through massive blog posts or discussion forums. The way to use this page is to hit Command + F on a Mac or CTRL + F on a PC. In the search box type in the word or question you have on your mind and all matching searches will be highlighted on this page. Without further ado, Keto Frequently Asked Questions and Answers Q: What is ketosis? Ketosis is a metabolic state where your body uses a byproduct of fat breakdown (ketones) for energy instead of carbohydrate breakdown (or glucose). Perfect Keto Base provides those ketone bodies to put your body into a state of ketosis, whenever, wherever, and Perfect Keto MCT oil powder provides you with the precursor to those ketone bodies. Learn more here. Q: I thought ketosis was really bad for you, right? Nope! That would be ketoacidosis, not ketosis. These are two completely different metabolic states. If you don’t have uncontrolled diabetes, this won’t be a problem for you. Learn more here. Q: What does perfect keto taste like? A: Perfect Keto Bas Continue reading >>
Podcast Episode 4: Dr. Dominic D'agostino On The Ketogenic Diet
Researcher Dr. Dominic D'Agostino explains the significance and best approaches to the ketogenic diet, troubleshooting common problems, and looking at the next frontier of ketogenic and fasting-related research. Listen To Podcast Episode #4 Episode 4: Dr. Dominic D'Agostino on the Ketogenic Diet. Researcher Dr. Dominic D'Agostino explains the significance and best approaches to the ketogenic diet, troubleshooting common problems, and looking at the next frontier of ketogenic and fasting-related research. Publish Date: Friday, November 25, 2016 Episode 4 Highlights & Transcript ▼ Who is Dom D'Agostino and what cool stuff has he achieved? What was his breakfast like this morning? His journey from pasta-fed Italian lad to ketogenic lifter The ketogenic diet’s applications for epilepsy But wait… what is the ketogenic diet, really? Is “ketosis” black and white, or a spectrum? How to set your carb and protein intake during keto-adaptation Yes, you can add more protein back after you're adapted! Why adaptation takes months, not weeks How to control your appetite rather than let it control you Coffee: the X-factor in successful keto? The usefulness of exogenous (supplemental) ketones How athletes could use exogenous ketones Everyday people and exogenous ketones Ketogenic dieting and brain health Can a periodic fast or ketogenic "reset" work wonders for your health? The cancer-glucose connection The danger of a high-carb cheat meal on keto Nick Collias: Hello there and welcome to The Bodybuilding.com Podcast. Monday morning. We’re here bright, cheerful and fat-adapted. Dr. Krissy Kendall: With our coffee. Nick: I’m the deputy editor, Nick Collias alongside Dr. Krissy "Keto" Kendall. Today, we are discussing everybody’s favorite underground macronutrient. Krissy: Continue reading >>
#59 – Listener Questions (part 1) Exogenous Ketones, Cheat Meals, Blogging, Packed Lunches & Alcohol Sugars
Back to basics and answering your questions! Topics today include: Exogenous ketone Paleo vs Ketosis Packed lunches CrossFit over 50 Supplements for CrossFitters Podcast and Blogging inspiration Alcohol sugars Ben Greenfield on Ketones and Ketosis pros and cons Learn more about Kristin’s small group, macro-plan coaching that starts Jan 8 here. Don’t forget about our awesome sponsors!! Catch up with Kristin at thegirlwiththebutter.com or @TheGirlWithTheButter. Get more from Everett at paleofatkid.com or @PaleoFatKid PureWOD offers high quality, junk-free, additive-free, dairy-free protein, pre workout, and more. We’re loving the GREENS Micronutrient Powder. Filled with 14 servings of organic fruits and vegetables, like alfalfa leaf, wheatgrass, barley grass, broccoli, cabbage, kale, spirulina, pineapple, blackberry and goji berry with the added boost of liver support from N-Acetyl Cysteine, ALA, and Milk Thistle with MCT Oil to increase absorption. We LOVE it for everyday but especially for staying nutrient-packed when traveling. Don’t forget to try the NEW Vanilla Build! As a special offer for our community, PureWOD is offering a 10% discount to our awesome listeners. Simply head over to purewod.com and use promotion code “PALEOPODCAST” (all caps no spaces!) at checkout. A big welcome to Javazen! Our newest sponsor addition! Javazen is the Evolution of Coffee — a blend of organic coffee with adaptogenic teas and nutrient-dense superfoods in perfect harmony. The company was founded by 3 college roommates that wanted more from coffee than jitters, a bitter taste, and a lack of nutrients. Javazen is 100% organic, paleo friendly, gluten free, sugar free, kosher, and it also tastes great! The company believes in their product so much that they are willing to gi Continue reading >>
My Experience With Exogenous Ketones: Tale And Truth
97 Comments I woke up the morning of the ceremony with butterflies in my stomach. I’d done the necessary prep. I’d abstained from carbs the past week and food the past 24 hours. I’d performed four consecutive full-body circuit workouts to deplete muscle glycogen, and undergone a liver biopsy to confirm full depletion of liver glycogen. I wasn’t taking any chances. Although I had extensive experience generating endogenous ketones and subsisting on my own body fat, exogenous ketones were another matter entirely. You don’t want to mess around with a holy sacrament without doing due diligence. Holy sacrament? Yes. According to ethnographic accounts from early Arctic explorers who encountered the sacred compound, the exogenous ketone was developed by traditional peoples of the wintry north. No one’s quite sure where it arose first—Siberia, Greenland, Alaska, Lapland. What they do know is that these societies revered the type 1 diabetic, a rare find in the pre-contact Arctic. Using an admittedly grisly and cruel process, these groups would starve the tribe’s diabetic to induce ketoacidosis, harvest the ketone-rich urine, and reduce it slowly to a ketone-rich tar over a wood fire. Tribe shamans would dissolve the tar in pine needle tea and distribute it to members exclusively before hunting trips, warfare, and any other activity requiring optimal physical and mental function to boost energy and improve performance. As Mark Twain famously quipped, “The strongest coffee I ever had was a Laplander’s piss.” So when I showed up to the small building on the edge of town on a rainy evening, I was anxious. What was I in for? The solemn countenances worn by my two guides for the day—Dr. Peter Attia, wearing dark robes and swinging a thurible loaded with burning Continue reading >>
Why Cheat Day Works And How To Use It
For those who follow a carb-restricted diet (low-carb, cyclical ketogenic diet, intermittent fasting, etc.), introducing a cheat day is not only a way to bring sanity into your meal plans – it is almost a requirement of sorts from a metabolic perspective to ensure that the progress with fat loss does not slow down. It is a bit hard for some people to understand how they can eat whatever they want and still get leaner – so let’s look into how and why it works. What exactly is a “cheat day”? Popularized by The 4 Hour Body book, it’s essentially cyclical strategic refeeding. You pick a day in a week (during which you would otherwise follow a restricted diet) where you allow yourself to consume copious amounts of absolutely anything you want, to your heart’s content. This concept is not new. It has been used for a while by those who followed calorie-restricted diets and allowed themselves one day per week where they would consume more calories than what they estimated their daily requirement was. As you now know, counting calories is a useless task. So we will discuss cheat days purely from the perspective of “carb refeeding”, because the assumption is that during the rest of the week you would be consuming limited amount of carbohydrates. Your total caloric intake during the day is never taken in consideration – only the ratio of different macronutrients. So, why cheat at all? There are many reasons. Pure ketogenic diets (those that strictly restrict any carbs) or diets that at least call for a significant reduction in carbs are psychologically tough. They are extremely effective in achieving the goal you might have in mind (whether it is shedding extra body fat and getting very lean, or using ketone bodies to improve energy levels, cognitive function, Continue reading >>
Will A Cheat Meal Knock Me Out Of Ketosis?
“Is a cheat day okay? The answer to your question is, if you are keto adapted. As I said before, that means that your cells essentially are running on ketones for fuel, as opposed to running on glucose, which is what the vast, vast, vast majority of Americans are running on, and therefore there’s all this disease here. The genesis of these metabolic diseases has to do with consumption of simple carbohydrates. So if you are keto adapted, and you’ve done your requisite carbohydrate depletion for 8-12 weeks, I always call this the clamp. If you were to go and eat a very, very heavy, carbohydrate-laden meal, because of the fact that you have this “clamp” if you will, if you were to go and test your blood sugars, they’re not going to shoot up to the point where you believe they may have shot up. If an individual that were not keto adapted were to eat, for example, a Snickers bar, their blood sugars may shoot up to 200 transiently. This is what we see: the blood sugars go up transiently in a keto-adapted individual and then they’re clamped right down within an hour or two to that normal level. The answer to your question is no – if you are a keto adapted individual and you are running your cells on fat, is a cheat meal going to knock you out of ketosis? No, it’s not going to knock you out of ketosis. Now, if you are an individual that is on the threshold of being in ketosis and you’re knocking your carbohydrates down – let’s say you started at 75, now you’re at 50 – and you go and eat a carbohydrate-laden meal? Yes, you’re going to have a problem. That is definitely going to delay your transition into ketosis, because what you’re doing is, you’re telling your body, “Hey! Up-regulate the enzymes that allow me to metabolize the carbohydrates Continue reading >>
Induce Ketosis At Will With Cheat Days?
Problems with the Ketogenic Diet Will Power Hard-core Ketogenic dieter snobbery Science to the rescue Quality of Life Problems with the Ketogenic Diet Will Power Anyone that has attempted a ketogenic diet will tell you that it is not for the “weak”. Getting into ketosis mean a strict ketogenic diet for at least 2-7 days. This varies from person to person based on how ketogenic your body has adapted. ANY deviation from the standard ketogenic diet will simply throw you out of ketosis. The good news is that there are several tasty items on the ketosis diet like butter and bacon. Carb lovers WILL have a very hard time. The simple fact is this… Most people do not have the will power to do even the most basic diet and they definitely do not have the determination and will power to do the ketogenic diet. Hard-core Ketogenic dieter snobbery Those that have the fortitude to do well on a strict diet typically wear this as a badge of honor. They will often look down on others and criticize their lack of will power. Their mantra is that “no shortcuts exist” and the only path to success is major discipline and misery. If this is how you feel, then more power to you. For the rest of us mere mortals, we would like to have our cake and eat it too. Cheat Days There are many effective diets that allow a cheat day. They cheat day can be extremely effective because it gives something to look forward to. If you have ever experienced the cheat day phenomenon then you know how enjoyable and disgusting at the same time this can be. The psychology is interesting because you have been disciplined and you do not want to set back your progress, but you really want that pizza or [ insert a item that you are not allowed to have] Immediately after you gorge yourself on these forbidden foods Continue reading >>
What Are Exogenous Ketones: Can You Eat Carbs And Stay Keto?
It was a few years ago when I found out, i’ve been lied to. Everyone out there telling us that we need to be eating a lot of carbs and to stay away from fats. Anyways, what are exogenous ketones? Do they really help with fat-adaptation? Even those who went out of their way to receive a “nutrition degree” is falsely educated on what it really means to stay healthy. I figured, screw it, I’m gonna do my own experiments and see what suits me best. I did the IIFYM (if it fits your macros) diet, a low fat high carb diet, and of course, the ketogenic diet. Being someone who exercises a lot, I was told by countless people that I needed carbs if I wanted to perform optimally. They couldn’t be any further from the truth. You’re probably in the same position I was in a couple years ago. You had this belief that the only way to make the gains in the gym, drop body fat, and look sexy is by eating as low fat as possible while eating carbs to “fuel your workouts”. Because fats make you fat, right? Wrong. While every diet regimen out there can definitely make you lose weight, some diets can do some serious damage to your metabolism and hormonal function. I used to follow a strict low fat high carb diet. And it worked, I had a six pack and looked good with my shirt off. But my testosterone levels were complete shit. I had no energy to do anything and I felt like a plank of wood. Lifeless. It wasn’t until I began to follow a low carb high fat ketogenic diet did I start to have awesome energy levels and STILL look physically great. I realized that being in a state of ketosis gave me the most energy and mental clarity. What Is Ketosis? Ketosis is a State where your body’s energy comes from ketones. This is achieved by restricting carbohydrates. By cutting carbs out, you Continue reading >>
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 >>
Cheat Meals And Ketosis: How To Enjoy La Vida Low Carb
One thing that I really try to instill into the clients I work with and the students who take our courses is that a nutritional regimen should be anything by temporary. Quite to the contrary, your nutrition and exercise program should feed into your greater life's goals. It shouldn't just help you lose bodyfat. It should make you happier, healthier, and more capable of doing everything you want to do. I also don't believe in depriving anyone of foods they enjoy for the rest of their lives. The key, with anything, is moderation. Flexibility is always key, and with the holidays coming up, I know that there's a lot of foods that I'm going to want to enjoy. With this being said, you might ask "Awesome Chris, but then why the hell are you always talking about ketosis and restricting carbohydrates? And why do you practice intermittent fasting?" For those of you who might be new to my content, here's what this question refers to: on most days, I restrict myself to eating under 100 grams of carbohydrate a day on days when I'm resting. On these days, my carbohydrates come from 9 cups of green leafy vegetables, nuts, and some berries. On days when I train, I keep my carb intake to under 150 grams of carbohydrate, and I get the extra carbs normally from either sweet potatoes or a bit of white rice eaten toward the end of the day when my glycogen is already depleted. All of my meals are generally eaten between 2PM and 10PM, and I do not drink anything but water and apple cider vinegar until between 10AM and 11AM when I have my steaming hot cup of black coffee at least two hours after I've done my workout for the day. A typical day's eating looks like this: Upon wake up: Glass of water with 2 tablespoons Apple Cider Vinegar 1030 AM - Black Coffee 2:00 PM - 4 cups of green leafy vege Continue reading >>
30 Day Ketogenic Diet Plan
Hey guys! So I know you’re all looking for something that’s easy to follow and I set out to make something that’s exactly that. A full one month meal plan of the ketogenic diet, the breakdown, the overview, and of course – the meals. Included are all recipes, all breakdowns of final macros, and the daily breakdown of what you should be eating. Tips Before Starting Some people don’t believe in counting calories on a ketogenic diet, but I am one of the few that does. For most normal people, the amounts of fats and protein will be enough to naturally keep you satiated and naturally keep you in a calorie deficit. Though, the average American is not always normal. There’s tons of hormone, endocrine, and deficiency problems that we need to take into account. That said, it doesn’t always allow you to lose weight when you are consuming more than your own body is expending. “Macros” is a shortened version of macronutrients. These are the “big 3” – fats, proteins, and carbs. You can use a calculator to find out how much or how little of each you need in order to attain your goals. You can find the calculator on the navigation bar of the site! A lot of people take their macros as a “set in stone” type of thing. You shouldn’t worry about hitting the mark every single day to the dot. If you’re a few calories over some days, a few calories under on others – it’s fine. Everything will even itself out in the end. It’s all about a long term plan that can work for you, and not the other way around. I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a Continue reading >>
- 7-Day Ketogenic Diet Meal Plan to Fight Cancer, Heart Diseases, Diabetes, Obesity and More!
- 7-Day Ketogenic Plan To Fight Diabetes, Obesity, Cancer, Heart Diseases And Much More…
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
#59 – Listener Questions (part 1) Exogenous Ketones, Cheat Meals, Blogging, Packed Lunches & Alcohol Sugars
By Kristin Kaschak, Everett Rosette. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio streamed directly from their servers. Back to basics and answering your questions! Topics today include: Exogenous ketone Paleo vs Ketosis Packed lunches CrossFit over 50 Supplements for CrossFitters Podcast and Blogging inspiration Alcohol sugars Ben Greenfield on Ketones and Ketosis pros and cons Learn more about Kristin’s small group, macro-plan coaching that starts Jan 8 here. Don’t forget about our awesome […] Continue reading >>
How And When To Take Your Exogenous Ketones?
How and when to take your exogenous ketones? We have had many questions on how and when to take your exogenous ketones. From fitness endurance to fat loss, and from cognitive focus to inflammation reduction goals, we have outlined the most effective times to take your ketones: Just 30 minutes prior to training shake up your exogenous ketones with water or your preferred base. You will be able to maximise your workout, notice improved oxygen efficiency, stamina, strength, endurance, and recovery. See what Tim Ferriss has to say about ketones here and we’ve also put together an article on fuelling your workouts here. We’ve found that exogenous ketones are incredibly effective at helping you lose weight if you use them as a meal replacement, especially at breakfast. Always drink a large glass of water before having your Pruvit Keto//OS, Keto Sports KetoCaNa or KetoForce. Combine your powdered ketones with water or unsweetened almond milk and ice. Enjoy 3-5 hours of appetite control, increased energy and mental focus/clarity. You will literally feel on fire! If you follow a ketogenic diet, supplementing with exogenous ketones is really helpful for keeping sugar cravings at bay, helping you transition to becoming ‘fat adapted’ without catching keto flu! Exogenous ketones are also great for getting you back on track after that cheat meal, especially when you are striving to be in ketosis but also juggling family and social events! Beware of the deficiencies that you may experience whilst following a ketogenic diet, such as muscle cramps, excessive thirst and feeling light-headed. It is absolutely vital that you replenish your electrolytes. So increase your intake of water, salt, potassium and magnesium. Find out more about electrolytes here. Just shake up your ketones Continue reading >>
Taking your body into ketosis can be a hard transition for some, leaving them feeling a little run down. But supplements exist to speed up the process and make it feel easier. Kegenix is a patented drink powder formula that contains medium-chain triglycerides (MCTs) that spikes your body’s production of ketones within 60 minutes of drinking it. Additionally, Kegenix provides what are called exogenous ketones, which provide long-lasting energy—bridging the low-energy period that most people experience while their bodies adapt to ketosis. The MCT fats will prime your system to create more ketones on its own, so it will sustain the higher rate of production. Although there’s no specific time that’s right to take Kegenix, Chief Science Officer, Dallas Hack, M.D., M.P.H., recommends one serving per day around 10 a.m., after your first meal in the morning. Since the supplement also acts as an appetite suppressant to a slight degree, taking it early in the day will carry you through to your next meal and reduce any cravings. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done "The way your cells require energy and the way they produce energy becomes more balanced when you take a ketogenic supplement like Kegenix, Continue reading >>
Are Exogenous Ketones Right For You?
I’ve spent a lot of time lately analysing three thousand ketone vs. glucose data points trying to determine the optimal ketone and blood sugar levels for weight loss, diabetes management, athletic performance and longevity. In this article, I share my insights and learnings on the benefits, side effects and risks of endogenous and endogenous ketosis. But first, I think it’s important to understand the difference between exogenous and endogenous ketosis: Endogenous ketosis occurs when we go without food for a significant period. Our insulin levels drop, and we transition to burning body fat and ketones in our blood rise. Exogenous ketosis occurs when we drink exogenous ketones or consume a ketogenic diet. Ketones are important. As blood glucose decreases, the ketones in your blood increase to keep our energy levels stable. The chart below shows three thousand blood glucose vs ketone values measured at the same time from a range of people following a low carbohydrate or ketogenic diet. While there is generally a linear relationship between glucose and ketones, each person has a unique relationship between their blood glucose and ketone values that provide a unique insight into a particular person’s metabolic health. Hyperinsulinemia has been called as the “unifying theory of chronic disease”     . It’s beneficial to understand where you stand on the spectrum of metabolic health and insulin sensitivity. The chart below shows the typical relationship between blood glucose and blood ketone for a range of different degrees of insulin resistance/sensitivity. If your blood glucose levels are consistently high it’s likely you are not metabolising carbohydrate well. When you go without food, endogenous ketones are slow to kick in because your insulin Continue reading >>