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 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 >>
Ketone Strip Reviews Which Keto Urine Sticks Are The Best?
If this is your first-time hearing about keto strips as a weight loss product, then you’re probably wondering what in the world they are. Fortunately, we’re here not only to answer that question but to also give you the rundown on how to find the type and brand is the best keto strip today. But first, let’s rewind a bit. To understand what these products do, it’s important to first understand ketosis. This process is the metabolic state in which your liver breaks down body fat. Through this process it produces ketones. During a ketogenic diet, they are your body’s primary source of fuel. What this means is, if you want to lose weight through this process, then these particular bodies are essential to keep your body powering through the challenges of everyday life. As you can imagine, this would make measuring your bodies ketone levels very important during the process of this diet. There are three primary methods of doing so: For more information on choosing the right measurement tool for you and getting the most accurate results possible, you definitely need to keep reading this review. Continue reading >>
Ketosis Explained – For Weight Loss, Health Or Performance
Get Started Ketosis is a natural state for the body, when it is almost completely fueled by fat. This is normal during fasting, or when on a strict low-carb diet. Ketosis has many potential benefits, but there are also side effects. In type 1 diabetes and certain other rare situations excessive ketosis can even become dangerous. On this page you can learn all about how to harness the benefits of ketosis, while avoiding any problems. It all starts with understanding what ketosis is. Choose a section, or keep reading below for all of them. Ketosis ExplainedKetosis Explained BenefitsBenefits How to Get Into KetosisHow to Get Into Ketosis Ketosis ExplainedSymptoms & How to Know You’re In Ketosis Side Effects, Fears & Potential DangersSide Effects, Fears & Potential Dangers How to Reach Optimal KetosisHow to Reach Optimal Ketosis ketones Ketosis Explained The “keto” in the word ketosis comes from the fact that it makes the body produce small fuel molecules called “ketones”.1 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are broken down into blood sugar) and only moderate amounts of protein (excess protein can be converted to blood sugar). Ketones are produced in the liver, from fat. They are then consumed as fuel in the body, including by the brain. This is important as the brain is a hungry organ that consumes lots of energy every day,2 and it can’t run on fat directly. It can only run on glucose… or ketones. Maximizing fat burning On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is o Continue reading >>
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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 >>
Measuring Ketosis: What Are Keto Sticks And Keto Strips?
Ketosis is a metabolic state where the liver breaks down fat to produce ketones. Ketones, on a ketogenic diet, are the primary fuel source for the body. If you’re new to the ketogenic diet and you still have questions, consider reading our Comprehensive Beginner’s Guide to Keto > There are three main ways to measure the ketones in your body, all of which have their advantages and disadvantages. The most common ways to measure are: Blood Ketone Meter. Very accurate but the strips are extremely expensive. Breath Ketone Meters. More accurate than the urine strips, but can sometimes vary in accuracy. Cheaper than blood strips in the long-run. Urine Stricks. This will answer the question “Am I in ketosis?” but will not provide an accurate measure of blood ketones. Scroll down to read a more in-depth analysis of each, and what we recommend for you. Measuring Ketones with Urine Sticks Urine sticks will always be the cheapest and easiest way to measure ketosis. For beginners, this should cover everything you need – there is no point in getting more complex blood strips so early on when you are still trying to understand the nuances of a ketogenic diet. Ultimately, keto sticks are very easy to use – you hold the sticks in your urine stream for a few seconds, and within 10-15 seconds you should notice a color change in the strip (if you are in ketosis). The color of the stick typically is measured in red: light pink being low in ketone production and dark purple being high in ketone production. While keto sticks can be ideal for a general answer to the question “Am I in ketosis?”, they aren’t precise with their accuracy. They measure the acetoacetate in your urine, which is an unused ketone by the body. As you get deeper into ketosis and your body adapts, your b 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 >>
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 >>
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 >>
8 Signs You’re In Ketosis
If you’re eating a low carb diet, are you wondering if you’re actually in ketosis? Here are some signs that you may be burning fat for fuel. When I first started a low carb, high fat way of eating, I felt horrible! I’m not going to sugarcoat it. The first few days of cutting my carbs were rough. I felt tired and a little nauseous, like I had the flu. The first time I tried going low carb and felt this way, I decided to quit because I thought my body didn’t like cutting the carbs and adding in the fats. But the second time I cut my carbs, I Googled “feeling like crap without carbs” and low and behold…it’s actually a thing! It’s called the Keto Flu! Once I knew that, it all made so much sense to me. The reason I was feeling like garbage is because my body was switching from being a sugar burner to a fat burner. My body was no longer being constantly supplied with glucose for fuel (from carbs.) It kept looking for that glucose to burn, so when my body didn’t have it, it revolted! It took about a week of flu like symptoms for my body to finally realize that “hey, we have another source of fuel…FAT!” Once my body started burning fat for fuel, I felt so much better! And I mean, SO much better! I had more energy, better focus, less hunger, less cravings. On a ketogenic diet, your body undergoes many biological adaptions, including a reduction in insulin and increased fat breakdown. When this happens, your liver starts producing large amounts of ketones to supply energy for your brain. So how does a person know if they are actually in ketosis and using ketones for energy? Main Signs Of Ketosis: Dry Mouth/Bad Breath Some people report that they have really bad breath or a dry mouth when in ketosis. You may feel like you have a metallic taste in your mou Continue reading >>
The Signs Of Ketosis On Atkins Diets
The Atkins diet, first published in 1972 and reinvented 20 years later, has helped countless people lose weight, but isn't without controversy. The diet severely limits your intake of carbohydrates -- found in sugar, bread, pasta, most fruits, starchy vegetables and many processed snacks -- to encourage your body to lose fat. Often, this pushes you into a state of ketosis, a process that occurs when you burn fat for fuel. Video of the Day Ketosis isn't inherently harmful, but in some cases can lead to a build up of the ketone bodies, causing dehydration and changes in your blood chemistry. Though a blood test is the most accurate way to determine if you're in ketosis, certain other physical changes provide clues that you're in this state. Ketosis and the Atkins Diet Your body usually uses glucose, derived from carbohydrates, for energy -- particularly to fuel the brain. Ketones are produced when you're short on carbohydrates and must burn fat for fuel. When you produce ketones for energy, you are in ketosis. Phase One, or the "Induction Phase," of Atkins will likely cause you to produce ketones. During these first two weeks, you consume no more than 20 grams of carbohydrates per day. This represents a significant restriction in carbohydrates -- the Institute of Medicine recommends you eat 45 to 65 percent of your daily calories from carbs, or 225 to 325 grams daily on a standard 2,000-calorie diet. To meet your low-carb limit, the Atkins diet has you subsist primarily on meats, fish, poultry, eggs, oils, some cheese and watery, fibrous vegetables with few carbohydrates, such as lettuce and cucumbers. Breath and Urine Signs of Ketosis Ketones are burned for energy, but also breathed out through the lungs and excreted in the urine. As a result, your breath takes on a frui Continue reading >>
How To Tell When You’re In Ketosis
Ketosis isn’t some mystical state, achieved only by days and months of fasting and spiritual connection. Kind of the opposite, actually. A lot of people (whether or not they follow a low carb diet) go into a state of ketosis every night without even trying, just by having a functioning metabolism. Of course, as soon as they eat carbs again, they’re knocked out and back to burning carbohydrates preferentially – but we’re not here to talk about them. The question at hand is for those following a low carb diet, who want to be able to tell when they’re in ketosis. Seems simple enough. Keto Sticks I’m including these, and listing them first, because they’re pretty widely known in the keto community. You really can’t throw a rock without hitting a post about them. The thing is, keto sticks work nicely to tell that your body has been in a ketogenic state recently, they just aren’t the best at letting you know whether or not you’re in a ketogenic state now. I’m not totally against using them, just not as a regular means of identifying your body’s current state. They’re certainly a good starting point to try and see when you hit that keto place. Keto Meter There are two varieties of these: blood & breath. Both test your current state of ketosis, but are costly. The advantage of breath over blood is no skin pricking, and any diabetic will tell you that has its benefits. The breath meter will also save you in the long run, if you plan on using this daily for any duration of time. While the blood meter is initially 1/5 the cost of breath, use requires testing strips that are $35 for 10. Yikes. Of course, if you don’t want to spring for a testing meter, you can check your body’s symptoms… Your Pee & Poo Yup. Get excited, you’re about to become very Continue reading >>
Ketoacidosis Versus Ketosis
Some medical professionals confuse ketoacidosis, an extremely abnormal form of ketosis, with the normal benign ketosis associated with ketogenic diets and fasting states in the body. They will then tell you that ketosis is dangerous. Testing Laboratory Microbiology - Air Quality - Mold Asbestos - Environmental - Lead emsl.com Ketosis is NOT Ketoacidosis The difference between the two conditions is a matter of volume and flow rate*: Benign nutritional ketosis is a controlled, insulin regulated process which results in a mild release of fatty acids and ketone body production in response to either a fast from food, or a reduction in carbohydrate intake. Ketoacidosis is driven by a lack of insulin in the body. Without insulin, blood sugar rises to high levels and stored fat streams from fat cells. This excess amount of fat metabolism results in the production of abnormal quantities of ketones. The combination of high blood sugar and high ketone levels can upset the normal acid/base balance in the blood and become dangerous. In order to reach a state of ketoacidosis, insulin levels must be so low that the regulation of blood sugar and fatty acid flow is impaired. *See this reference paper. Here's a table of the actual numbers to show the differences in magnitude: Body Condition Quantity of Ketones Being Produced After a meal: 0.1 mmol/L Overnight Fast: 0.3 mmol/L Ketogenic Diet (Nutritional ketosis): 1-8 mmol/L >20 Days Fasting: 10 mmol/L Uncontrolled Diabetes (Ketoacidosis): >20 mmol/L Here's a more detailed explanation: Fact 1: Every human body maintains the blood and cellular fluids within a very narrow range between being too acidic (low pH) and too basic (high pH). If the blood pH gets out of the normal range, either too low or too high, big problems happen. Fact 2: The 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 >>
How To Know If You’re In Ketosis: A Guide To Testing Ketone Levels
Ketosis can be a powerful way to use your metabolism for fat loss, mental output, physical performance as well as many other health benefits. But how do you know if you’re actually in ketosis? As the old adage goes “test, don’t guess” when it comes to your health. In this guide, we’ll show exactly how to test your ketone levels to know if you’re in ketosis so you can make sure you’re getting all of the benefits that ketosis has to offer. There are three primary forms of ketones in your body, acetone, acetoacetate, and beta-hydroxybutryate. Each of these compounds do different things in the metabolism of ketosis and can be tested individually with differing techniques. Not all measurement is created equally, however, and some can be better than others for different purposes or times. The three different ketone bodies can be measured when they spill over into three different areas of your body: your breath, urine or blood. The good news is that all of these ketone level measurements can be done at home, by yourself. You don’t have to go to any lab or use any fancy high tech equipment. Tracking diligently, at least when you’re getting used to ketosis based diets, is important so you know how much you react to different variables like exercise, type and amount of food, and amounts of exogenous ketone supplements. Also, the optimal level of ketones for specific goals can vary per person. Knowing the amount where you thrive in the goal you want to achieve (and consistently checking if you’re hitting that amount) is the fastest way to reach your goals. Testing levels of ketones with urine strips (acetoacetate) One of the ketone bodies, acetoacetate, can be measured directly in the urine if they are in excessive levels. The way metabolic substrates get into Continue reading >>