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How Can You Tell Ketosis

How Can You Tell If You're In Ketosis?

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 You’re In Ketosis: A Guide To Testing Ketone Levels

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 >>

5 Ways To Measure Your Ketones

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 >>

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Ketosis occurs when your body has depleted its glycogen stores so blood sugar and insulin levels drop causing the body to look for an alternative fuel source. The fuel source that it begins to use is known as ketones which are produced by enzyme breaking down fat in the liver. 7 Signs You Might Be in Ketosis Testing for ketosis is not the most accurate science. A blood glucose monitor or ketone test strips can show you your ketone levels but these are not always an accurate portrayal of ketosis. Instead, your body does a great job of letting you know when you’re in ketosis and shows you the signs through a number of different ways. Here are things to look out for to see if your body is in ketosis. 1. Weight Loss Weight loss is one of the more obvious signs that your body is entering ketosis. However, the weight loss can be a little deceptive initially due to what is actually being lost. In our Keto Dash program, we find that most of our member lose between 4-6 lbs in the first week of applying the keto diet. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells due to the drop in insulin. Insulin is one of the main causes of weight gain and when your insulin levels drop, they allow the fat cells to release the water they are holding. When this occurs it then allows the fat cells to enter your bloodstream where they can then enter the liver and be converted by enzymes into ketones. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet and keep your body in a caloric deficit. 2. Loss of Appetit Continue reading >>

How To Burn Stored Body Fat — A Ketosis Primer

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 >>

Ep104: How Do You Measure For Ketosis?

Ep104: How Do You Measure For Ketosis?

The differences in blood testing strips and acetone levels in your breath. Drew welcomes Dr. Joe Anderson to the podcast to have an in-depth conversation about testing, measuring and tracking ketones. Dr. Anderson leads the Clinical Science division at LEVL and is the owner of Anderson Bioscience, a biotechnology consulting firm in Seattle. His expertise in pulmonary physiology and breath research make him uniquely qualified to create the levels of acetone in breath. During the conversation, Drew and Dr. Anderson discuss the different options for measuring and tracking acetone and beta-hydroxybutyrate levels, when it’s best to test and the future of ketosis as therapy for medical ailments. If you like this podcast subscribe & review it on iTunes | Stitcher. Key Takeaways: [04:21] How Dr. Anderson ended up in the business of ketosis. [09:19] The 3 different types of ketones in the human body. [13:48] The LEVL product is registered with the Food and Drug Administration to measure acetone. [17:49] How the LEVL device works, what it measures and what it can tell you. [27:55] When is the best time to test breath acetone levels to get the best data? [38:26] The future of ketosis is more than weight loss. Sponsors: Organifi – Use the code ‘Fit2fat2fit’ for 20% your entire order Mentioned in This Episode: Transform with Drew’s Fit2Fat2Fit 6-month Program Drew on Social Media: @fit2fat2fit Email Drew: [email protected] Continue reading >>

Ketoacidosis Versus Ketosis

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 >>

10 Signs And Symptoms That You're In Ketosis

10 Signs And Symptoms That You're In Ketosis

The ketogenic diet is a popular, effective way to lose weight and improve health. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells, and cause most of the unique health benefits of this diet (1, 2, 3). 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. However, it can often be hard to know whether you're "in ketosis" or not. Here are 10 common signs and symptoms of ketosis, both positive and negative. People often report bad breath once they reach full ketosis. It's actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath (4). While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day, or use sugar-free gum to solve the issue. If you're using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels. The bad breath usually goes away after some time on the diet. It is not a permanent thing. The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breath on a ketogenic diet. Ketogenic diets, along with normal low-carb diets, are highly effective for losing weight (5, 6). As dozens of weight loss studies have shown, you will likely experience both short- and long Continue reading >>

How To Know If The Ketogenic Diet Is Right For You

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 Identify Ketosis

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.[1] 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.[2] By recognizing the signs of ketosis, you can help minimize your risk for developing ketoacidosis.[3] Continue reading >>

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>

Measuring Ketosis With Ketone Strips: Are They Accurate?

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 >>

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 >>

Being Fat Adapted Versus

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 >>

Ketosis & Measuring Ketones

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 >>

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