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 >>
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 >>
How To Get Into Ketosis In Less Than 3 Days
Do you need to get into ketosis super fast? Don't think you can handle the deprivation and hunger of a water fast? The good news is that you don't have to. You can rev up your metabolism, escape hunger, and be on your way to fat burning in one or two days! All it takes is a ketogenic diet that is lower in carbs than standard keto. This will cut your cravings to the bone and switch you from a glucose burning metabolism to burning fat faster than anything else! Ketogenic diets work by reducing basal insulin levels, lowering blood triglycerides, and setting up conditions that will move you into the state of nutritional ketosis. Getting into ketosis is important because when the body produces ketones, your hunger level goes down, your energy goes up, and you experience a state of well-being. All of these benefits will make it easier for you to stick to your low-carb diet plan. On a typical keto diet, it takes 3 to 5 days to enter into the state of ketosis. But how quickly you do that depends on how many carbohydrates you were eating per day before you started restricting them. In addition, if you're looking for the urine testing strips to change colors right now, that only occurs once ketosis is well under way. Most low-carb diets start you off at 20 to 30 net carbs. Atkins 20 and the Reddit version of Keto begin at 20 net carbs, and the Protein Power Lifeplan begins at 30. These amounts are low enough to get the job done within a few days. If you're coming from a carb-heavy diet, it might take a little longer to switch metabolic pathways than if you're merely switching from a low-calorie plan to Atkins, Keto, or LCHF. However, there is a much quicker method that you can use right now instead of these standard Keto diets. The quick-start method I'm going to share with you i Continue reading >>
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 >>
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 >>
How To Get Into Ketosis Faster.
The shift from burning glucose to fat takes a long time. It depends on the individual and their degree of carbohydrate tolerance. Usually, the initial adaptation period will last about 2-3 weeks. There is also a way to get into ketosis fast within a few days. To get into ketosis several things have to be met. We need to have lower blood sugar and insulin levels for an extended period of time. Once insulin has been suppressed for some time, the pancreas will release its counter-hormone called glucagon. Its job is to deplete the liver glycogen stores and increase the fatty acid concentration in the blood stream. This will also lead to the production of ketone bodies by the liver. To satisfy its extremely high energy demands, the brain will begin to utilize fat for fuel. For this to happen, we have to either: Fast for a prolonged amount of time. Restrict our carbohydrate intake to a bare minimum. Both options are very effective ways of inducing ketosis. However, those two things aren’t always enough. Someone who is burning sugar may not ever be able to get into ketosis, despite following the guidelines. The body is just too addicted to sugar and enters an energy crisis. To provide energy for the brain and body, it is necessary to have a substitute for glucose. If you want to become fat adapted, then you have to promote the production of ketone bodies as well. Ketones are the third fuel source and are above glucose and even fatty acids. The outcome of burning the ketone body acetoacetate in the Krebs cycle creates 2 additional ketone molecules. Beta-hydroxybutyrate and acetone can create 25% more energy than pyruvate (sugar). This means that to get into ketosis faster we have to assist our body in producing more ketone bodies. To do that, we would have to consume fat that Continue reading >>
Metabolic Characteristics Of Induced Ketosis In Normal And Obese Dairy Cows.
Abstract Four groups of 6 cows were used to determine the effects of body condition on induction of ketosis. At calving, obese cows were heavier by 108 kg and had a higher body condition score by 0.74 units than did normal cows. Susceptibility to induced ketosis was evaluated by restricting dry matter intake by 20% and feeding 7% 1,3-butanediol from 15 to 49 d in milk (DIM) to one group of obese cows and to one group of normal cows. No normal or obese cows fed the control diet developed ketosis. Two normal and 2 obese cows developed ketonemia because of the induction protocol, and 1 cow in each of the two groups developed clinical ketosis. Obese cows lost 59% more body weight during the first 14 DIM than did normal cows, and cows fed the restricted diet plus 7% 1,3-butanediol lost 15% more body weight than did cows fed the control diet during the induction period. Concentrations of nonesterified fatty acids increased at parturition, peaked at 7 to 14 DIM, and returned to prepartum concentrations by 21 DIM. Plasma beta-hydroxybutyrate concentrations increased after calving and was increased additionally by the induction protocol. At the onset of lactation, plasma insulin decreased, plasma glucagon increased, hepatic triacylglycerols increased, and hepatic glycogen decreased. The incidence of ketonemia and clinical ketosis was the same for obese and normal cows, but, on the basis of changes of blood and liver composition, incidence of ketosis would probably increase if obese cows were overfed throughout the entire dry period. Continue reading >>
Lose Weight By Achieving Optimal Ketosis
Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>
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 >>
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 >>
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 >>
6 Tips To Get You Into Ketosis Quickly
A lot has changed since the ketogenic diet was first prescribed as a diet for epilepsy. People are now using ketosis to help with everything from losing weight to better health in general. For most people, it takes around 1-3 days to get into ketosis, but there can be ways to speed up the process. This article will cover 6 tips to get you into ketosis quickly. Benefits of Getting Into Ketosis Being in ketosis, when the body is breaking down fat and using ketones for fuel, and eating a ketogenic diet often come with benefits such as: Weight loss: ketosis and a ketogenic diet can reduce hunger and cravings while increasing satiety Reduced risk of diseases: lower risk of diseases such as heart disease, type II diabetes, and even cancer Higher energy levels: less blood sugar spikes, and overall better well-being Besides speeding up these benefits by getting into ketosis sooner, you can also circumvent some possible side effects. When your body is getting into ketosis, it’s switching from using glucose for energy to using fats (broken down to ketones). The time in between can cause certain flu-like side effects in some people, like fatigue, dizziness, sugar cravings, brain fog, and stomach trouble, often called the “keto flu.” By getting into ketosis faster, you can skip past the transition period and start enjoy the benefits of ketosis sooner. And now, here are our top tips for doing that: Top 6 Ketosis Tips Give these steps a try for getting into ketosis faster: #1 Drastically Cut Carbs The general carb limit for the keto diet is around 30 grams for most people. This keeps the body from using those carbs for energy and reversing the ketosis process — or preventing it altogether. But if you want to get into ketosis faster, cutting carbs below this amount is a great Continue reading >>
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 >>
Reach Ketosis In 3 Days
Low carbers know ketosis is the superhero of fat burning. Want to get there quickly? Try a few rapid keto techniques and eat specific low carb foods. Why ketosis makes a difference in fat loss Fast 3-Day Keto technique Printable list of 200 keto foods Online keto calculator When carbs are restricted or absent from your diet, your body must rely almost solely on fat for energy. Ketosis happens when your carb levels are very low, 20 to 50 carbs (or less) per day. How to Reach Ketosis Quickly The fastest way to reach ketosis using your diet is by limiting carbs: 20 to 50 grams per day, or less than 10% of total daily calories. Some low carbers eat less than 5%. Specific diet and exercise techniques, such as intermittent fasting and high intensity interval training (HIIT) workout routines help you get into ketosis quickly and maximize your fat loss. 3 Day Keto Technique This keto method helps eliminate liver glycogen stores rapidly. Follow this plan exactly, and you’ll reach ketosis within a few days. Day 1 Eat low carb during the day or avoid fruit, starchy veggies, grains, sugary treats, rice, bread and pasta. Do not eat anything after 6 pm. Day 2 In the morning before eating, perform a HIIT routine, another kind of intense exercise or weight training. Start eating a ketogenic diet with 0 to 2% of calories from carbs. (0 to 5 grams of net carbs per 1000 daily calories.) Example: 2% of 1000 daily calories = 20 calories. Carbs have 4 calories per gram, so 20 calories = 5 carbs. Day 3 In the morning (before eating) perform medium intensity, steady state exercises or weight training. Continue eating high fat keto foods. (Optional) Add extra butter, coconut oil or MCT oil to your meals. Allow no more than 5% of your total daily calories from carbs. How to Know You’re in Ke Continue reading >>
Induction Of Ketosis In Rats Fed Low-carbohydrate, High-fat Diets Depends On The Relative Abundance Of Dietary Fat And Protein.
Abstract Low-carbohydrate/high-fat diets (LC-HFDs) in rodent models have been implicated with both weight loss and as a therapeutic approach to treat neurological diseases. LC-HFDs are known to induce ketosis; however, systematic studies analyzing the impact of the macronutrient composition on ketosis induction and weight loss success are lacking. Male Wistar rats were pair-fed for 4 wk either a standard chow diet or one of three different LC-HFDs, which only differed in the relative abundance of fat and protein (percentages of fat/protein in dry matter: LC-75/10; LC-65/20; LC-55/30). We subsequently measured body composition by nuclear magnetic resonance (NMR), analyzed blood chemistry and urine acetone content, evaluated gene expression changes of key ketogenic and gluconeogenic genes, and measured energy expenditure (EE) and locomotor activity (LA) during the first 4 days and after 3 wk on the respective diets. Compared with chow, rats fed with LC-75/10, LC-65/20, and LC-55/30 gained significantly less body weight. Reductions in body weight were mainly due to lower lean body mass and paralleled by significantly increased fat mass. Levels of β-hydroxybutyate were significantly elevated feeding LC-75/10 and LC-65/20 but decreased in parallel to reductions in dietary fat. Acetone was about 16-fold higher with LC-75/10 only (P < 0.001). In contrast, rats fed with LC-55/30 were not ketotic. Serum fibroblast growth factor-21, hepatic mRNA expression of hydroxymethylglutaryl-CoA-lyase, peroxisome proliferator-activated receptor-γ coactivator-1α, and peroxisome proliferator-activated receptor-γ coactivator-1β were increased with LC-75/10 only. Expression of phosphoenolpyruvate carboxykinase and glucose-6-phosphatase was downregulated by 50-70% in LC-HF groups. Furthermo Continue reading >>
- Ultraviolet Radiation Suppresses Obesity and Symptoms of Metabolic Syndrome Independently of Vitamin D in Mice Fed a High-Fat Diet
- Relative contribution of type 1 and type 2 diabetes loci to the genetic etiology of adult-onset, non-insulin-requiring autoimmune diabetes
- Relative effectiveness of insulin pump treatment over multiple daily injections and structured education during flexible intensive insulin treatment for type 1 diabetes: cluster randomised trial (REPOSE)