How To Identify Ketosis
Expert Reviewed Ketosis is a normal metabolic process by which your body breaks down stored fat for energy, which can also result in a dangerous buildup of ketones in the body called ketoacidosis. Ketosis is often the product of a low-carbohydrate diet that people use to lose weight and gain muscle or it can also be a product of malnutrition. Although the long-term risks of ketosis are not clear, there is some evidence that it can increase your risk of heart disease and certain cancers. By recognizing the signs of ketosis, you can help minimize your risk for developing ketoacidosis. Continue reading >>
Being Fat Adapted Versus "in Ketosis" (pt.1/3)
UPDATE!! (9/20/2017) I have a new post that explains how and why the body produces ketones, It will help you understand much better the difference between burning fat and having a fat-based metabolism, versus being "in ketosis." It's very long, but I think it's worth reading if you'd really like to understand this -- and if you want to stop freaking out about your ketone levels. (If you click over to that post and want to read only the section that explains the difference between ketosis and running on fat, scroll way down to where it says Ketogenesis: How and Why Do We Make Ketones? Also: Fat Adaptation versus Ketosis.) Happy reading! If I never hear or read those six words, in that order, ever again, I’ll be one happy individual. Based on what I come across on low-carb forums, blogs, and videos, there is a lot of confusion about the correct use of urine ketone test strips (which I’ll sometimes refer to as ketostix, since “ketone test strips” is a mouthful, even when you’re only reading). So allow me to ‘splain a little bit about how to interpret these things, and what role they should play—if any—in your low-carb life. First and foremost is the most important thing you will read in today’s post. (And it is so important that I will likely repeat it in all the posts to follow in this little series. Plus, you can tell it’s important because it’s red, bold, in italics, and all caps, hehheh.) You can be in ketosis and not lose body fat, and you can lose body fat without being in ketosis. Here is an exhaustive, comprehensive list of everything urine ketone test strips tell you: There is acetoacetate in your urine. That’s it. Nothing more. Nada más. Game over. Finito. The fat lady has sung, and Elvis has left the building. Your worth as a human being Continue reading >>
Symptoms Of Ketosis:
If you are considering the ketogenic diet or have already started down this carb-free road, you may wonder what you can expect. Here’s the thing. Ketosis looks different for everyone, but I will share many of the most common symptoms with you today. If something other than what’s listed here is happening to you, just do a quick Google search for that symptom and keto. You should be able to find what you’re looking for! The Early Signs: The early signs of ketosis vary from person to person. The biggest impact on how quickly you notice the symptoms of ketosis will have a lot to do with how you ate before you started the diet. If your diet was very high carb, you might get hit pretty quickly and furiously with what we like to call the “Keto Flu.” This can last anywhere from 3 days to a week or more. Once your body has adapted to burning ketones for energy instead of glucose, you’ll be golden so don’t give up! Here’s what you can expect within the first 2-3 days of starting the Ketogenic Diet: Fatigue & Weakness (lack of concentration) Headaches Metallic taste or sweet taste in your mouth (I experienced this, and it tasted like blood in my mouth) Lightheaded / Dizzy upon standing Heightened Thirst Hunger / Sweet or Carb Cravings Dry Mouth possibly paired with “Keto Breath.” Stomach Discomfort / Mild Nausea / Cramping Trouble Sleeping or Staying Asleep (early waking) Water weight loss (perhaps an excessive loss of weight within the first two weeks) Frequent Urination Allergies or cold like symptoms may flair up For the ladies: Period issues: You may experience a longer, shorter, earlier, later period because of Keto. Seriously it causes all of that. Each woman is different, and I have experienced every one of those issues with my period since starting ket 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 >>
Ketosis & Measuring Ketones
Generally, ketone concentrations are lower in the morning and higher in the evening. Whatever time you pick to measure ketone levels, make sure to keep it consistent. Also, do not measure your ketone levels right after exercise. Ketone levels tend to be lower while your glucose levels higher so you won't get representative numbers. Keep in mind there are daily fluctuations caused by changes in hormone levels. Don't get discouraged! Another aspect that affects the level of ketones is the amount of fat in your diet. Some of you may show higher concentration of ketones after a high-fat meal. Coconut oil contains MCTs that will help you boost ketones. To easily increase your fat intake on a ketogenic diet, try fat bombs - snacks with at least 80% fat content. Ketone levels tend to be higher after extensive aerobic exercise as your body depletes glycogen stores. Exercise may help you get into ketosis faster. ketogenic "fruity" breath is not pleasant for most people. To avoid this, drink a lot of water, mint tea and make sure you eat foods rich in electrolytes. Avoid too many chewing gums and mints, as it may put you out of ketosis; there may be hidden carbs affecting your blood sugar. Increase your electrolyte intake, especially potassium. You are likely going to lose some sodium and potassium when switching to the keto diet. Finally, if you find it hard to lose weight on a ketogenic diet, there may be plenty other reasons than the level of ketone bodies: Not Losing Weight on Low-Carb Ketogenic Diet? Don’t Give Up and Read Further. Continue reading >>
How Can You Tell If You're In Ketosis?
Seriously how can you tell? I've been eating very low carb for nearly three weeks. I got a bit 'under the weather' for a while in week 2, just no energy, but now I'm feeling much more energetic than before. At my two week weigh in I was down 14 pounds to 348(only 140 more to go lol). Are any of these signs? How would you be able to tell? 1 Worst Carb After Age 50 If you're over 50 and you eat this carb, you will never lose belly fat. HealthPlus50 Continue reading >>
How To Know If The Ketogenic Diet Is Right For You
It’s almost a universally accepted fact that diets leave you hungry. After all, that rumbling tummy two hours after mealtime (not to mention, strict and time-consuming calorie counting) is the reason most New Year’s resolutions fail by February, right? But Dr. Jacob Wilson and Ryan Lowery, the authors of The Ketogenic Bible, say you don’t need to go hungry or count calories to lose weight. The ketogenic diet, also referred to as “keto,” is a dieting method gaining popularity from people with diabetes to CrossFitters. “The ketogenic diet induces ketosis, which is a state where your body is running primarily off of fat and ketones,” explains Wilson, instead of sugar from carbs. “That can occur through lowering your carbohydrates and having very high fat intake.” Specifically, the ketogenic diet targets about 80 percent of calories from fat, 15 percent from protein and 5 percent from carbohydrates. RELATED: Why You Should Eat More Fat and Less Sugar The Upside of Ketosis While this method may have gained popularity among athletes and other hard-core fitness buffs, they’re far from the only ones who will see benefits from this method. “When you implement a well-formulated proper ketogenic diet, you can see improvement in performance and body composition at the same time,” says Lowery. You’ll look leaner and shed fat, but you won’t feel sapped of energy like when you decrease calories. The bonus is you won’t experience the post-meal crash associated with a higher-carb diet, he says. Lowery also says that for most ketogenic diet newbies, there won’t be a need to count overall calories either. As long as you’re paying attention to your diet and inducing ketosis through high-fat and low-carb consumption, most dieters automatically hit a calorie Continue reading >>
5 Ways To Measure Your Ketones
5 Ways to Measure Your Ketones A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. Research has demonstrated that this nutrition plan improves insulin sensitivity and reduces inflammation throughout the body. This leads to greater fat metabolism and muscle development as well as a reduced risk of chronic disease. (1, 2). I get asked all the time how to measure the state of ketosis. There are several major ways and we will discuss those in this article. Measuring Your Ketones There are three types of ketone bodies: Acetone, Acetoacetate and Beta-Hydroxybutryate (BHB). Each of these three can be tested as acetone is a ketone released through the breath, acetoacetate is a ketone released through urine and BHB is (although not technically a ketone it acts like a ketone) in the blood stream and used by the cells for energy. 1. Blood Ketone Meter This measures BHB and is considered to be the most accurate way to measure ketone bodies. These have the ability to determine the ketone level in your blood precisely but they are also pricey and invasive. Personally, I freak out every time I have to prick my finger!! The Precision Xtra blood glucose and ketone meter is a good buy at $28-$30. The expensive part is the ketone test strips here which can cost $4 each. If you are looking at testing yourself every day it is going to cost you $120 a month and the $30 meter. Here is a starter kit you can get on Amazon Most people will enter into a light nutritional ketosis (between 0.5-1.0 mmol/L on the meter) within two or three days. It typically takes Continue reading >>
Measuring Ketosis With Ketone Strips: Are They Accurate?
Many people following keto diets want to be in ketosis, a natural state in which the body burns fat for fuel. For this reason, people are curious about whether they are doing enough (via carb restriction) to achieve this state. As a result, ketone strips are a popular tool that numerous people use as a way of measuring ketosis. However, just how accurate are they? And how do they compare to alternate methods of measuring ketones? What is Ketosis? Anyone following a standard high-carbohydrate diet will be burning glucose for energy. However, the body can use both carbohydrate and fat for fuel (1). When carbohydrate intake is very low, the body switches to burning fat for energy. As this happens, our body enters a state of ketosis. Ketosis is a natural biological state during which our body burns fat for fuel. While we are “in ketosis,” our blood levels of ketones—a by-product from the breakdown of fats—rise. Measuring these ketones (also known as ‘ketone bodies’) can, therefore, provide a hint as to how deeply our body is (or isn’t) in ketosis. For this reason, ketone strips—which measure the level of ketones—have become increasingly popular in recent times. Key Point: Ketosis is a biological state where the human body burns fat rather than carbs. What are Ketone Test Strips? For people who want to know if they’re in ketosis, ketone test strips are a cheap and simple way of detecting ketone levels. They are otherwise known as ‘ketone sticks’ and work by urinalysis to tell us the volume of acetoacetate in our urine. If you don’t know what acetoacetate is, then let’s start at the beginning. First of all, there are three types of ketone body; Acetoacetate Acetoacetate is one of the two main ketone bodies, and it is present in urine. We can test f Continue reading >>
How Do I Know If I Am In Ketosis?
[Some of the links in this post are affiliate links. If you choose to purchase something by using one of those links, I may receive a small financial compensation, at no cost to you.] Ketone testing strips are not reliable, so it can often be difficult to know if you are in ketosis, especially, if you are not losing weight as quickly as you had hoped. Weight loss isn't a sign of being in ketosis, so even if the scale isn't moving, you could still be using dietary fats to fuel your daily activities. To put your mind at ease, we have put together a list of the signs and symptoms of ketosis for you, as well as advice on what you can do to be more comfortable during Atkins Induction. "How do I know if I am in ketosis?" I have been getting quite a few emails and comments lately from people who have been asking me if they are in ketosis. After a bit of discussion back and forth, the conversation usually reveals that: 1) The ketone strips that Dr. Atkins recommended are only turning pink; and 2) They are not losing much weight. Both of the above ideas show a misunderstanding about: the purpose of ketosis weight loss and low-carb diets So, I went searching through the archives to see what I had already written on the topic. During that extensive search, I found this old post on how to tell if you are in ketosis. This post was originally written in 2012. It contained a bullet list of symptoms that could help you know if you are in ketosis. It also explained what you can do to ease the symptoms and make yourself more comfortable while going through the change. I decided that since so many of you are struggling and don't know if you are in ketosis, or not, I would give the post a major overhaul. I wanted it to accurately reflect what we know about ketosis today. Many people believ Continue reading >>
Ketosis & Ketone Test Strips
Discuss this article! By Doreen EVERYTHING YOU'VE EVER WANTED TO KNOW ABOUT KETOSIS ... 1. What are ketones? 2. How will ketosis help me to lose weight? 3. But, isn't ketosis dangerous? 4. How do the ketone test strips work, and where do I get them? 5. I'm following Induction strictly; why won't my strips turn purple? 6. Will I lose weight faster if the strips show dark purple all the time? 7. Does caffeine affect ketosis? 8. Will drinking alcohol affect ketosis? What are ketones? Ketones are a normal and efficient source of fuel and energy for the human body. They are produced by the liver from fatty acids, which result from the breakdown of body fat in response to the absence of glucose/sugar. In a ketogenic diet, such as Atkins ... or diets used for treating epilepsy in children, the tiny amounts of glucose required for some select functions can be met by consuming a minimum amount of carbs - or can be manufactured in the liver from PROTEIN. When your body is producing ketones, and using them for fuel, this is called "ketosis". How will ketosis help me to lose weight? Most reducing diets restrict calorie intake, so you lose weight but some of that is fat and some of it is lean muscle tissue as well. Less muscle means slowed metabolism, which makes losing weight more difficult and gaining it back all too easy. Ketosis will help you to lose FAT. Being in ketosis means that your body's primary source of energy is fat (in the form of ketones). When you consume adequate protein as well, there's no need for the body to break down its muscle tissue. Ketosis also tends to accelerate fat loss --- once the liver converts fat to ketones, it can't be converted back to fat, and so is excreted. But, isn't ketosis dangerous? Being in ketosis by following a low carbohydrate diet is 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 >>
The Top 10 Ketosis Mistakes And How To Prevent Them
What mistakes are you making when it comes to your health? I know I’ve been making plenty. That’s why I’m tracking my data in this recent ketosis experiment that I’m doing. What about you? Most people think that the ketogenic diet is just “low-carb” which leads them to make many mistakes that prevent them from not reaping all of the benefits of ketosis that they could. What benefits? How about an improved immune system, increased longevity, lower inflammation, effortless weight loss, decreased hunger, reduced risk for disease and more. Read on to know the top 10 ways that people make mistakes with ketosis and how you can prevent them. 1: Not tracking protein intake By far the biggest problem with a ketogenic diet is not tracking how much protein you are eating. The far majority of people are simply eating too much lean protein, which ends up kicking them out of ketosis. Protein can turn into carbs by a metabolic process called gluconeogenesis, meaning “making new carbs.” This then spikes insulin, and reduces ketone levels. Even though you are eating super low carb, this could make your body switch back and forth between energy systems, which will lead to high levels of fatigue or “low carb flu.” The easiest way to avoid this mistake is by tracking your ketone levels to see how you respond to different amounts and different types of meat. Everyone is different, so the only way you can tell is by tracking. I “listened to my body” before and it didn’t work. I wasn’t in ketosis when I thought I was. I also thought ketosis kind of sucked. It didn’t, I was just wrong. The only way you know is by tracking. If you consume more fat with protein, it will slow this effect. So think fattier cuts of meat, and less muscle meat. But wait, are you going to Continue reading >>
How To Burn Stored Body Fat — A Ketosis Primer
“So, how do you tell your body to start burning stored body fat?” my friend and fellow mother asked. “Cut the carbs,” answered another mom. “I go into ketosis just about every afternoon.” “Ketosis? Isn’t that bad for you?” The short answer? No. I talk to a lot of people who want to lose weight. They try all sorts of things — exercise, calorie restriction, you name it. Sometimes, they lose the weight. Inevitably, they gain it back. That’s because what they’re doing is going on a diet — a temporary fix at best. What they need is a lifestyle change, a perspective shift, a new paradigm. Of course, you all know the paradigm I espouse — a conversion to eating real, traditional foods. Yet even a conversion to eating real food won’t necessarily help the pounds melt away. If you’re still eating 200 grams of carbohydrates a day — even if they’re “traditional” carbohydrates like sprouted or soaked grains, unrefined sweeteners, etc, you’re not going to lose weight without making some serious changes. If your body is regularly storing body fat (you gain a little bit of weight each year), then something is wrong with how your body metabolizes food. Let me introduce you to a new concept: the body fat setpoint. The body fat setpoint is the mass of body fat that your body attempts to defend against changes in either direction. It’s your body’s attempt to maintain homeostasis. This is why if you exercise more, you eat more. It’s also why if you restrict calories, your metabolism slows down to compensate. Why should you care about the body fat setpoint? From Stephan at Whole Health Source: We care because this has some very important implications for human obesity. With such a powerful system in place to keep body fat mass in a narrow range, Continue reading >>
7 Signs You Are In Ketosis
The Ketogenic Diet (also known as “keto”) has been all over social media. You’ve probably seen ripped fitness models claiming that Keto gave them their physique, and the even more inspiration stories of normal people like you and me, who lost weight and reclaimed their lives through this diet called Keto. If you’re not sure what the Ketogenic Diet is, head on over to What is a Keto Diet? (Ketogenic Diet 101). Over there I’ve detailed what exactly Keto is and isn’t, given you meal plans, snacks, and answered all of your questions about the diet. But let’s say you’ve jumped into Keto with both feet, and now you want to know “Is this working?” I don’t blame you. It can be hard to tell what’s going on inside your body. Are you in Ketosis? Are you eating few enough carbs? Are you shedding fat? Well, there are 7 obvious ways to tell if you’re in ketosis, without testing your blood or urine. Here are the signs you’re in Ketosis: 1. Weight Loss Weight loss is the first and most obvious sign that you’re in ketosis. The weight loss happens for a variety of reasons, but it’s important to note that it’s very fast in the beginning. This is because when you switch to a low-carb diet, your muscles start losing water. Carbohydrates are what bind water to your muscles, so when you’re not eating carbohydrates, your muscles start dumping them, and the attached water. That’s one of the things that causes Keto Flu (which you can read about in Keto 101), but drinking plenty of water and keeping your salt intake up will keep you hydrated and feeling healthy. After the initial water leaving your body, then you’ll start to see steady fat loss. Related Reading: My 60 Day Keto Challenge Results (I lost 23 pounds!) 2. Little or No Appetite When you stop eati Continue reading >>