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How Can I Induce Ketosis

Diet-induced Ketosis Improves Cognitive Performance In Aged Rats.

Diet-induced Ketosis Improves Cognitive Performance In Aged Rats.

Abstract Aging is associated with increased susceptibility to hypoxic/ischemic insult and declines in behavioral function which may be due to attenuated adaptive/defense responses. We investigated if diet-induced ketosis would improve behavioral performance in the aged rats. Fischer 344 rats (3- and 22-month-old) were fed standard (STD) or ketogenic (KG) diet for 3 weeks and then exposed to hypobaric hypoxia. Cognitive function was measured using the T-maze and object recognition tests. Motor function was measured using the inclined-screen test. Results showed that KG diet significantly increased blood ketone levels in both young and old rats. In the aged rats, the KG diet improved cognitive performance under normoxic and hypoxic conditions; while motor performance remained unchanged. Capillary density and HIF-1alpha levels were elevated in the aged ketotic group independent of hypoxic challenge. These data suggest that diet-induced ketosis may be beneficial in the treatment of neurodegenerative conditions. Continue reading >>

Ketosis Induction

Ketosis Induction

Ketosis is a metabolic state that occurs when the body has used up its available glycogen stores, and starts burning fat to provide energy to the brain. Dietary ketosis typically happens on low-carbohydrate diets, or when you've eaten an insufficient amount over two to three days. Ketosis was originally used in the treatment of epilepsy, but it can contribute to weight loss in overweight or obese people. Video of the Day Ketosis has been used to treat seizures since the 1920s. It is a particularly useful method of treatment for children, or those with poorly controlled seizures. Research reviewed in the journal "Current Treatment Options in Neurology" found that inducing ketosis could also be beneficial from a variety of other conditions. Ketosis appears to slow the growth of malignant tumors and cancers, and may correct metabolic defects, such as diabetes or obesity. It also appears to have a protective effect on degenerative conditions such as Parkinson's and Alzheimer's. You must severely restrict carbohydrates to induce ketosis. For context, the Institute of Medicine recommends a daily intake of 130 grams of carbohydrate per day, whereas ketogenic diets call for very little carbohydrates, usually based on a ratio of fat, carbs and protein depending on calorie needs. This generally means removing all grain products (including bread, pasta, rice and seeds), fruit, and most dairy from the diet, and relying on nonstarchy vegetables, lean meats, eggs, hard cheese, and oils for daily caloric intake. Before going into ketosis, your body usually has a small amount of energy available in the bloodstream as glucose, and glycogen in the liver. When you don't eat, or eat only fats and protein, your glucose and glycogen are not replenished sufficiently to provide energy to the b Continue reading >>

The Top Tips For Getting Into Ketosis Quickly

The Top Tips For Getting Into Ketosis Quickly

Ketosis is a metabolic state where the body starts producing ketone out of fat and your body converts fat into compounds known as ketones and begins using them as its main source of energy. So, instead of your body using carbs for energy, it will shoot for fats. Ketogenic diets have become incredibly popular in the recent years with more and more people starting to practice diets such as Atkins, Keto, Low-carb, Slow-carb and much more ketogenic related diets. The first step to starting off a ketogenic diet is to put your body into a ketosis state. One of the hardest things that beginners struggle with is getting themselves into ketosis. In this article, we’ll cover the top tips for getting your body into ketosis and the health benefits behind a ketogenic diet. Weight Loss There are a lot of health benefits associated with ketosis. One of the most common ones is weight loss. Most people put their body into ketosis to speed up their weight loss process. One of the reasons for this is that ketogenic diets tend to get rid of excess water from the body. Our body is mainly made up of water and when you are eating a lot of carbs, our body will naturally retain those water. With a ketogenic diet insulin levels are lowered, the results of this is that the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two. This is why a lot of people tend to drop a lot of weight quickly in the early weeks. This is usually just water weight that was retained over time. In this study, which compared low-fat diets vs low-carb diets. People with low-carb diets tend to lose weight 2-3x faster than people on a low-fat diet. Another reason for people losing more weight on Ketogenic diets is because your body will go straight into fat burning mode after it’s Continue reading >>

8 Tips And Tricks For How To Get Into Ketosis Fast

8 Tips And Tricks For How To Get Into Ketosis Fast

Ketosis is a natural biological process that plays a key role in health. The process has become particularly relevant in a specific type of diet known as a ketosis diet or a ketogenic diet, which is powerful for weight loss. While your body is in ketosis it relies on fat as the main source of energy by first converting it to compounds known as ketones. The ketones themselves are thought to help suppress the appetite and may be a key reason why the diet approach helps with weight loss (1,2). There are a number of different signs that you are in ketosis and ketogenic diets rely on these and your diet patterns to keep you in ketosis. But, if you’re going to rely on ketosis, then you have to figure out how to get into ketosis fast – and stay there. Achieving that is absolutely critical to get the health benefits of ketosis and to lose weight. More than anything, your carb intake influences whether or not you are in ketosis. This is true when you are first trying to reach ketosis and also as you are trying to stay there. The reason for this is that the body preferentially uses glucose as its main source of energy. This glucose comes from the carbs that you eat. So, when you are consuming carbs regularly, your body tends to use these as the main source of fuel. However, if you dramatically decrease your carbs, then your body is forced to switch to other fuel sources. Specifically, this results in the production of ketone bodies, which then act as fuel (3,4). To decrease your carb intake, you can rely on low carb vegetables and fruits, as well as recipes specifically designed for low carb or ketosis diets. For example, the following lists are great places to begin. Now, the precise number of carbs that you can consume and remain in ketosis varies from one person to the nex Continue reading >>

Kick Start Ketosis With High Intensity Interval Training

Kick Start Ketosis With High Intensity Interval Training

Ketogenic diets have grown in popularity over the last couple of decades, with more and more people becoming mindful about the science behind fat loss, and the benefits of low-carb dieting. But while many people are familiar with the concept of ketosis (the metabolic state where our bodies burn fat, instead of carbohydrate for fuel) - some may not realise how exercise fits in with a ketogenic diet, or indeed how exercise can actually be used to kick-start ketosis. Being a low-carb dieter myself, I often see people posting questions about ketosis. The types of questions I see most commonly all seem to revolve around a common issue - what is the fastest, most efficient way to get into ketosis? The answer to this is not as straight-forward as many would-be ketogenic dieters might hope it to be. Our bodies are clever machines - and we naturally first use up for energy what there is in abundance, which is most commonly carbohydrate. Ketogenic diets aim to reverse this process, by limiting carbohydrate intake. Explained very basically, in order to induce ketosis, we must deplete the levels of glycogen (stored carbohydrate) in our bodies, so that we start to burn up our fat stores for energy. This is where high intensity interval training (or HIIT) can help. What is HIIT? HIIT is a type of training technique in which you exert yourself to maximum output for short periods, undergoing intense bursts of exercise followed by a short period of either complete rest, or 'active rest' - where you will be walking or otherwise exercising very gently. A very simple example of HIIT would be be to sprint for 30 seconds at your absolute maximum effort, and then stand still or walk for thirty seconds straight afterwards, repeating the sequence for five minutes total. HIIT has grown in popula Continue reading >>

Ketosis – Advantaged Or Misunderstood State? (part I)

Ketosis – Advantaged Or Misunderstood State? (part I)

As The Eating Academy approaches its first birthday in about a month, I figured it was as good a time as any to put together some thoughts on a subject I get asked about with great frequency. (For those wondering when I’ll get to Part X of The Straight Dope on Cholesterol, the answer is, “hopefully before the end of the year.”) A few months ago I was planning a post along the lines of “the 10 things you need to know about ketosis,” but I’m now thinking that might be putting the proverbial cart before the horse. So, let’s start with a more fundamental set of questions. In part I of this post I will see to it (assuming you read it) that you’ll 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 to actually understand 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 don’t 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 it’s trendy to make blanket statements – ketosis is “unnatural,” for example, or ketosis is “superior” – but such statements mean nothing if you don’t understand the biochemistry and evolution of our species. So, let’s agree to let the unsubstantiated statements and bumper stickers reside in the world of political debates and opinion-based discussions. For this reason, I’ve deliberately broken this post down and only included this content (i.e., background) for Part I. What is ketosis? Ketosis is Continue reading >>

How Long Does It Take To Get Into Ketosis?

How Long Does It Take To Get Into Ketosis?

A question a lot of people who start a Ketogenic Diet want to know is, how long does it take to get into ketosis? After all, it is being in a state of ketosis that makes the diet, “ketogenic” in the first place. Being in Ketosis not only supercharges your body to be in an optimal fat-burning zone. It also gives you a longer, sustained energy, enhanced cognition, improved focus and other neuroprotective benefits. The Advantages of Ketosis don’t end there Being on a Ketogenic Diet and having your body rely on fats as its fuel comes with cardiovascular benefits as well. It has been shown that ketosis lowers bad LDL cholesterol while increasing good HDL cholesterol, decreasing a person’s risk of heart disease as well as improving insulin resistance amongst others. There are also studies into the ketogenic diet’s effects on Alzheimers Disease, Bipolar Disorder among others that have shown promising results. The Ketogenic Diet itself was used in the early 1900’s to control epileptic seizures and is still used today for those resistant to seizure medication. But we won’t dive deeply into all of that today. Today we’re going to answer the question, how long does it take to get into ketosis? So, how long does it take to get into Ketosis? Nobody can tell you accurately how long it will take to get into ketosis as the time it takes for your body to start creating ketone bodies varies between individuals. We all have unique metabolisms, varying resistance to insulin, previous diet, and other biological factors that differentiate us from one another. If one were to give a timeframe, it would be safe to say that typically you can expect your body to get into ketosis within a period of 2-10 days if you stick to the recommended macro nutrients. (use our keto calculator Continue reading >>

What Is Ketosis?

What Is Ketosis?

"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>

Ketogenic Diet Faq

Ketogenic Diet Faq

With all the new people finding, switching, and transitioning into a low carb diet, I figured it was about time I put together an FAQ on all the common questions that are asked when someone is starting out. I don’t go too in depth in the answers, but I tried to give a direct answer and then link to a more in depth article on the topic to help you fully understand it. If you have any other questions you’d like to be added, changed, or are unsure about – please feel free to leave a comment below so I can fully explain, or make changes to the answers on this page. Best wishes, and to all the new people out there – good luck and happy dieting! Frequently Asked Questions Click any of the questions below and it will take you to the answer. How Long Does It Take To Get Into Ketosis? A ketogenic diet is not a diet that you can whimfully choose to go on and off of at any point. It takes time for your body to adjust and go into a state known as ketosis. This process? Anywhere from 2 – 7 days, depending on your body type, activity levels, and what you’re eating. The fastest way to get into ketosis is to exercise on an empty stomach, restrict your carbohydrate intake to 20g or less per day, and be vigilant with your water intake. To improve the rate at which you enter ketosis, there is a method called Fat Fasting. I’ve written an article on Fat Fasting on a Ketogenic Diet and everything involved with it. Make sure that if you use this method, it is only for a few days, otherwise it can bring harm to you. Where Can I Find Low Carb Recipes? Everywhere on the internet! There’s recipes on almost every health website nowadays, and a quick Google of what you want will definitely help you out. You can even convert high carb recipes that use sugar or fruits in them to low c Continue reading >>

How Do I Speed Up Ketosis?

How Do I Speed Up Ketosis?

Source Putting your body in a state of ketosis is useful in some cases, especially if you suffer from seizure disorders or epilepsy, says the University of Maryland Medical Center. Ketosis can also lead to weight and fat loss and occurs when ketone bodies (made from fat instead of glucose from carbohydrates) are your body's primary fuel source. Regardless of the reason you want to speed up ketosis, following a few simple tips will point you in the right direction. 1. Eat Primarily Fat Eat 1 to 4 grams of fat for every 1 gram of carbs plus protein as part of a ketogenic diet, suggests the Epilepsy Foundation. Keep in mind strict ketogenic diets should be medically supervised when you first begin the diet and be monitored periodically. These diets generally consist of 4:1 or 3:1 (fat to carbs/protein) ratios. Less restrictive medium-chain triglyceride (MCT) diets typically have 1:1 fat to carb/protein ratios. So, your meals will mainly consist of dietary fat: Choose coconut, palm kernel, olive, canola, and other plant-based oils. Other fats that can help fuel your body when following ketogenic diets include butter, mayonnaise, and heavy whipping cream. Sidney Kimmel Medical College provides some sample ketogenic diet menus. Some suggestions they offer include: Adding heavy cream to orange juice Cooking eggs with butter or other fats Mixing heavy cream into diet soda Adding cheese and mayonnaise to increase fat Low-carb diets can also lead to ketosis, but are generally less restrictive. For example, try a 1,200-calorie, low-carb menu. 2. Know Your Carb Allotment Following ketogenic diets can be tricky as lots of math and numbers are often involved. The Charlie Foundation provides a quick reference for carb allotment recommendations to achieve and maintain ketosis. 4:1 Rati Continue reading >>

What Is Ketosis

What Is Ketosis

Ketosis is a metabolic reaction that occurs in your body, when following the OPTIFAST® VLCD™ Program Intensive level. This means your body shifts from using primarily carbohydrates to using fats as an energy source resulting in a reduction of body fat stores. Ketones are by-products that are created when your body has to switch to fats for energy. It means your stores of glycogen or carbohydrates have been depleted. One of the consequences of ketosis is a decrease in appetite, which helps make following the OPTIFAST® VLCD™ Program Intensive level much easier. As the OPTIFAST® VLCD™ Program causes only a mild ketosis; it is a very safe approach to weight loss. Before your body transitions into ketosis, you will most likely feel hungry and you may experience some side-effects such as: Fatigue Lack of concentration Nausea & Headaches These side-effects should only last about 3 days and most symptoms usually pass by days 4-6. This is what we refer to as the 3 day challenge. Following the initial 3 day challenge you will experience an increase in energy and reduction in appetite which, in the Intensive level, will result in a consistent and successful weight loss. It is important to know that these are typical symptoms and you should try to stick to the program as prescribed or otherwise you will simply pro-long these first few days of the OPTIFAST® VLCD™ Program. Of course, if you are concerned about your symptoms or if they persist, speak to your doctor, dietitian or pharmacist as they can advise how to overcome or correct these before coming off the program. Once your body is in ketosis, any excess ketones that your body does not use for energy are excreted via your urine and breath (thus the incidence of bad breath in some cases). This therefore allows you to Continue reading >>

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

Some people need to be in ketosis for medical reasons while others need to be in a fat-burning mode for athletic competitions. Whatever the reason, I’ve conjured up tips on how to get into ketosis in 24 hours. Before I begin… These tips are purely from experience. While a lot of it has been backed by research, always take things with a grain of salt. There is no one size fits all diet that will turn you into superman. Anyways.. When I first adopted the low carb high fat keto lifestyle a couple years back, I became obsessed with it. To me it felt like I just struck a goldmine. It felt like some sort of esoteric subculture that no one knows about and those that do, have a leg up on their competition. With this newfound obsession, I spent hours on researching, implementing, and documenting how to get into ketosis as fast as possible. The science is out there. Study after study showing how beneficial being in ketosis is. Through trial and error, I’ve conjured up these tips on how to get into ketosis in 24 hours. Some of it is probably obvious and common sense but that doesn’t mean it isn’t effective. Starting Tips On How To Get Into Ketosis In 24 Hours Start Intermittent Fasting (IF) I’ve mentioned it in a previous post, here. Intermittent fasting is like peanut butter and jelly, like batman and robin, like a fork and spoon, like Hillary Clinton and Donald Trump (just kidding). But seriously. By prolonging the time in which you eat your first meal, your body begins to enter a fat-burning stage (ketosis). I emphasize intermittent fasting with the ketogenic diet because it speeds up the whole process in depleting your glycogen storages. My recommendation is to skip breakfast completely. A popular protocol that many people praise is the 16:8 hour fast. This means y Continue reading >>

Quick Start Keto

Quick Start Keto

Low carbers know ketosis is the superhero of fat-burning. But what is ketosis? And how do you get into ketosis quickly? Keto FAQs and why it makes a difference in fat loss. 6 techniques to get into ketosis fast 3-Day rapid reach ketosis technique Try a few rapid keto techniques and eat specific low carb keto foods. Our quick start guide covers everything you need to reach ketosis fast. If carbs are limited to small amounts in your diet, your body relies on fat for energy. When you reach ketosis, fat burns rapidly and muscle tissue is spared. Why Does Keto Burn Fat Faster? To get into ketosis you’ll avoid sugar, leading to low insulin levels. Low insulin curbs hunger and accelerates fat-burning. Metabolizing fat and producing ketones burns more energy than metabolizing carbs. The result is a much higher calorie burn. How Do I Reach Ketosis? Ketosis happens when carbs are very low – usually when eating 20 to 50 grams of net carbs or less per day. (Carb grams from fiber are NOT counted in daily totals.) Everyone is different. Some low carbers must eat very low carb to reach ketosis. Typical Keto Ratio Getting into ketosis requires eating meals that are high in healthy fats and low in carbs. Protein grams should not exceed 20 % of total daily calories. Keto Calculator This free online keto calculator determines your ideal nutrient ratio for weight loss or maintenance during ketosis. The keto calculator recommends the optimum daily calories, fat, carb and protein amounts to help you get into ketosis – and meet your weight loss goal. How to Know You’re in Ketosis Keto Symptoms During keto, low carbers experience bursts of energy and heightened mood – just two of the big benefits of ketosis. Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet b Continue reading >>

5 Reasons To Use Mct Oil For Ketosis

5 Reasons To Use Mct Oil For Ketosis

Medium chain triglycerides (MCT’s) are unique fatty acids that are found naturally in coconut and palm oils. They have a remarkable ability to stabilize blood sugar and enhance ketone body production. This process makes MCT’s a powerful tool to reduce inflammation, improve metabolism and enhance cognitive function. The term “medium” is in reference to the length of the chain of fatty acids. Oils can have short, medium or long chains. Most oils are a combination of short, medium and long chain fatty acids. Medium chain fatty acids by definition are fatty acids that contain between 6 and 12 carbon chains (1). These include: C6 – Caproic Acid C8 – Caprylic Acid C10 – Capric Acid C12 – Lauric Acid MCTs Are Easily Digested: MCTs are easily digested and do not require the production and utilization of bile. Most fatty acids depend upon bile salt emulsification in order to be metabolized and absorbed. The production of bile is an energy dependent process that takes place in the liver. The body stores extra bile in the gallbladder to use for high fat meals. Individuals with a sluggish liver and gallbladder struggle to produce adequate bile. Other individuals who struggle with malnutrition or malabsorption syndromes can easily absorb and utilize these MCTs (2). This includes people with pancreatitis, cystic fibrosis & Crohn’s disease among others. MCTs have a slightly lower caloric effect than typical long-chain fatty acids (LCFA). LCFAs have 9 calories per gram while MCTs have 8.3 calories per gram (3). How MCTs Work: The mitochondria are small organs within your cells that are responsible for producing all the energy needed by your tissues. Fatty acids produce energy in the mitochondria but are dependent upon the L-carnitine compound in order for entry. MCTs Continue reading >>

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