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How Do I Promote Ketosis?

Top 5 Ingredients To Boost A Ketogenic Diet

Top 5 Ingredients To Boost A Ketogenic Diet

The ketogenic diet is one of the most popular dietary trends for a successful weight loss. It can also be helpful in boosting your overall health, allowing you to avoid carbohydrate crashes while maintaining high energy levels. If you’ve been considering beginning a ketogenic diet, supplementation can play a key role in helping you achieve ketosis while avoiding the dreaded “keto flu.” Let’s take a look at the top 5 ingredients that can help you maximize the benefits of a ketogenic diet. MCT Powder The ketogenic diet is all about increasing your fat intake while eliminating most carbohydrates. Your protein consumption will be moderate. One of the best ways to push your body into a ketogenic state is with medium chain triglyceride powder. Medium chain triglycerides are fatty acids that promote ketosis. Aside from being helpful for the ketogenic diet, MCT powder may also boost weight loss and decrease your risk for cardiovascular disease. (1-2) HMB Next up is beta-hydroxy beta-methylbutyrate, more commonly known as HMB. This metabolite of the essential amino acid, Leucine, may not push your body into a state of ketosis; however, it is necessary to protect lean muscle tissue. When you make the dietary changes to dramatically lower carbohydrate stores, you need to ensure that your body is able to do so without jeopardizing muscle tissue. Too much dietary protein can be used to make glucose and this is what you want to avoid. The solution is HMB. HMB can help to trigger protein synthesis while protecting and promoting lean muscle tissue without the need for high levels of dietary protein. (3-4) Ready to make your own ketogenic booster? Now you can with the Amino Z Supplement Builder! Mix HMB and MCT Powder along with several other ketogenic ingredients for keto succe Continue reading >>

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss What is Nutritional Ketosis? Ketosis is an eating plan where the body uses ketones to fuel the brain and body instead of glucose like most people use when on the SAD (standard American diet). It can be very helpful for blood sugar and consistent energy because fat is a very stable source of fuel. We all have a few million calories of fat we would gladly burn off, right? It takes a while to get into ketosis and it can be elusive if you are not paying close attention. It can be very safe for a period of time (even forever) but each person has to decide what feels compatible with their own lifestyle. Some experts do not think it is an optimal state for athletes but others experts disagree. I think we all have bio hack ourselves to see what feels right. Of course, I believe that the paleo template is good starting place for optimal health but ketosis can be an add-on or tweak for people who get stuck or feel hopeless. It can be a powerful and effective way to lose weight without hunger and many of my friends have had success with it. Always ask your doctor before beginning any new nutrition or weight loss plan. Here are some ways to make it work for you: 1. Eat Less Protein I have a made a handy dandy chart here for figuring out the right amounts for you. Most average ladies need about 50-100 grams, no more, fyi. You have to self experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage. 2. Eat More Fat I used to see this all the time in clients, I say add more fat and people add a tsp of evoo to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocad Continue reading >>

Keto Diet Mastery: Your Comprehensive Guide To The Ketogenic Diet

Keto Diet Mastery: Your Comprehensive Guide To The Ketogenic Diet

What if you could train your body to burn fat more efficiently and speed up your metabolism without restricting calories? If you’re struggling to lose those last 5 pounds or wondering why the muffin top just won’t budge (despite eating clean and exercising), you may find the answers you’re looking for in this keto diet master guide. What Is the Keto Diet? The ketogenic (aka: “keto”) diet is a high-fat, low-carb diet that puts your body in a natural fat-burning metabolic state called ketosis (1). This is done by heavily restricting carbs and focusing on high fat, moderate protein meals (in some cases protein may be also be heavily restricted). According to PubMed, the classical ketogenic diet contains a 4:1 ratio of fat to proteins and carbs. In other words, the principle of the keto diet is to “eat fat to burn fat”. Now, the keto diet is often grouped with other high-fat, low-carb diets such as the Paleo or Atkins diets. But the reason these diets boast fat burning benefits in the first place is because they promote ketosis. Therefore, the ketogenic diet isn’t so much a “diet”, but more so the basis of these diets, and the biochemical reaction that occurs when you train your body to burn fat for fuel instead of carbs. While the ketogenic diet has become popular for weight loss, studies have also shown numerous other health benefits of following a keto diet. For example, studies have shown it may help reverse type 2 diabetes and reduce symptoms of Alzheimer’s disease, depression, and autism (2)(3). In fact, the keto diet was first used in the 1920s not as a weight loss diet, but a natural treatment to prevent seizures in epilepsy patients (4). With that said, let’s look closer at how the ketogenic diet can work for dramatic weight loss, and other Continue reading >>

Quick Start Keto

Quick Start Keto

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

Ketogenic Diet Food List: Everything You Need To Know

Ketogenic Diet Food List: Everything You Need To Know

Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference. Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section. Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for. Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto: All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups: Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs. Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice. If you scroll down, you can see in-depth breakdowns of each section along with some ideas on what types of food to eat! If you’r Continue reading >>

12 Great Herbs And Supplements To Improve Ketosis

12 Great Herbs And Supplements To Improve Ketosis

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. This article will cover how best to improve ketosis and supplement a healthy lifestyle. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). Ketogenic diets have been quite popular over the last 10 years due to the beneficial effects being in stable ketosis has on brain function, aging and chronic disease development. People all around the world have tried going on a specific ketogenic diet and lifestyle with varying results. Here are some helpful herbs, foods and supplements that are often overlooked by individuals who are trying to achieve and improve ketosis. 1. Use Fresh Lemon/Lime: Lemon and lime contain citric acid which helps to reduce blood sugar levels naturally (3). Additionally, the anti-oxidants and trace minerals such as potassium help to improve insulin signaling boost liver function and stabilize blood sugar. How To Use: Put lemon or lime in your water and use it in your green juices, salads and squeezed over meat and cooked veggies to help improve your blood sugar and improve ketosis. 2. Use Apple Cider Vinegar: Apple cider vinegar (ACV) is naturally high in acetic acid. The use of acetic acid with meals has been shown to reduce the glycemic response of a typical carbohydrate meal by 31% (4). One study actually showed that using acetic acid reduced a carbohydrate rich meal from a typical glycemic index of 100 to 64 (5). Continue reading >>

Dr. Gonzalez Dismantles The Ketogenic Diet For Cancer [13 Mins.]

Dr. Gonzalez Dismantles The Ketogenic Diet For Cancer [13 Mins.]

In early 2012, I started to see some chatter online about the ketogenic diet as a potential anti-cancer diet. I’ve understood for many years that different diets work for different people, and I was intrigued by the ketogenic diet for cancer. Could this be another possible dietary strategy to heal cancer? So naturally I shared information about it on this site, thinking it might be a viable option for some. At that time there were no other sites (at least none as large as this one) talking about the ketogenic diet and how it may help cancer patients. In 2013, awareness of the keto diet exploded. This was mostly due to Dr. Mercola’s articles, interviews, and endorsement. Since then, many others have jumped on the bandwagon. And at first glance, there is a compelling hypothesis which presents the ketogenic diet as a method to starve cancer cells of their primary fuel, glucose, thus killing the cancer. Despite the zealous promoters of it, some of whom I have great respect for, my opinion of the ketogenic diet has changed. What caused my change of heart in promoting the ketogenic diet for cancer patients? It started with several long phone conversations and email exchanges I had with cancer healing expert friend who was adamant that the ketogenic diet did not work in healing cancer long term. This coincided with the recurrence of cancer in someone I knew who was promoting the ketogenic diet (as effective). It appeared to have some positive short term results for some people (shrinking or slowing down tumors), but I was beginning to have some doubts about it working long term. This uneasiness persisted for many months and I could not shake it. So I finally made the decision to take down my very popular post and youtube video about it. Then came the coup de grace from Dr. Continue reading >>

7-day Ketogenic Meal Plan

7-day Ketogenic Meal Plan

This amazing article was written by Nicole, a holistic nutritionist with a strong belief that it is possible for everyone to discover how good their body is designed to feel. Nicole works in partnership with her clients to achieve a lifestyle that is both balanced, fulfilling and nourishing. Go check out her fantastic blog with healthy recipes, or follow her on Facebook! If you’ve been active in the realm of natural health and wellness for more than 5-minutes, you’ve probably heard of the ketogenic diet. This low-carb, high-fat diet is one where grass-fed butter and pasture-raised bacon have a potential in being health foods. Yes, that’s right. Now – I’ve always been on #TeamButter. But maybe you’re thinking this is too good to be true… A Brief History of The Ketogenic Diet While keto may appear like it’s the latest trend for weight loss, mental focus, blood sugar management, increased energy, improved athletic performance and longevity – this low-carb, high-fat (LCHF) way of eating has actually been practiced and studied since the 1920’s [1], and the benefits also exceed our own aesthetic pleasure. Initially studied for its effects on reducing the frequency of epileptic seizures [2], this style of eating has also been shown beneficial for other neurodegenerative disorders such as multiple sclerosis, Parkinson’s and Alzheimer’s. In addition, for those with traumatic brain injury – when a bump, blow or jolt to the head causes damage to the brain [2]. How Ketosis Works Ketosis is a natural state that the body activates to help us survive when food intake is low. The end goal of a proper keto diet is to encourage the body to enter this metabolic state – where circulating ketones can now be used as your main energy source. However, when following Continue reading >>

Silicon Valley's Favorite Diet Has Techies Eating Lots Of Fat

Silicon Valley's Favorite Diet Has Techies Eating Lots Of Fat

Geoffrey Woo, left, is one of Silicon Valley's biohackers — those who experiment with diet and medical devices in a DIY approach to biology.Melia Robinson/Business Insider Geoffrey Woo likes to start the day with a plate of eggs, cheese, and avocado. It might not sound as if Woo — cofounder and CEO of "cognitive enhancement" supplements startup Nootrobox — is dieting. But he subscribes to an increasingly popular diet — the ketosis or "keto" diet — that he hopes will help him live longer and better. It has especially gained traction among Silicon Valley's biohackers, who often experiment with diet and medical devices in a DIY approach to biology. The high-fat, low-carb diet turns the body into a fat-burning machine. When you turn off access to glucose, a primary fuel source derived from eating carbohydrates, the body taps into its own fat stores for energy. Here's why health nuts, from Silicon Valley to fashion runways, are saying yes to fat. The keto diet has been called the "holy grail of good health and weight loss" by some doctors and bloggers. Melia Robinson/Business Insider Sources: Nootrobox, GreenMedInfo.com On the flip side, it's a nutritionist's nightmare, according to Scientific American. The keto diet completely reorganizes the building blocks of the food pyramid as outlined by the USDA. A strict keto diet cuts back carb consumption to 20 or 30 grams a day, which is about the number of carbohydrates in one small apple. Source: Time On the keto plan, it's all about healthy fats. "You'd want healthy fats to account for about 80% of your calories, and protein around 20%," Dr. Eric Westman, director of the Lifestyle Medicine Clinic at Duke University, told Time. By comparison, Americans, on average, get about 50% of their calories from carbs, 15% from p Continue reading >>

The Ketosis Diet | What Are Ketones And How Do They Promote Fat Loss?

The Ketosis Diet | What Are Ketones And How Do They Promote Fat Loss?

Ketosis is a metabolic state which occurs when ketone bodies (KB) in the blood surpass the usual levels. The body enters a Ketogenic state, where it is essentially burning fat for fuel. But what really is ketosis? How does it occur, and how does it aid fat loss? What are ketones? Ketones, or a ketone body (KB), are formed when fats and fatty acids are utilised as a fuel source. The body will usually obtain the energy it requires from carbohydrates in our diets. When we do not get enough carbohydrates, stored fat is broken down. Ketone bodies can accumulate in the body. High levels of ketones are toxic and can lead to a condition known as ketoacidosis. The condition is be common among type 1 diabetics and in some cases can be fatal. Those who do not suffer from diabetes do not have anything to worry about though, since the production of ketone bodies is regulated, allowing the blood to return to its normal pH level. There are tests for ketones that can be carried out. One is to use a blood glucose meter, which is able to test for ketones as well as glucose levels. You can also use urine tests. How does ketosis work? On a normal, high carbohydrate diet, several things happen. This first is a rise in blood glucose levels. This is because the diet is high in glucose, meaning that naturally the concentration of glucose in the blood will rise. As a result, the pancreas secretes the hormone insulin, to counteract the increased levels of glucose. The insulin shuttles the glucose into the body’s cells, storing it in the form of glycogen. This is insoluble so can be stored without being broken down or metabolised. Some of the glucose is utilised as energy, for our bodies to carry out their natural processes. Additionally, if the levels of blood glucose fall, the pancreas will s Continue reading >>

7 Tips To Help Get You Into Ketosis

7 Tips To Help Get You Into Ketosis

Although Ketosis has been sighted as an unhealthy metabolic state by many health advocates, it’s actually a normal metabolic process that is now showing great promise in providing several major health benefits. During ketosis, your body converts fat into compounds known as ketone bodies. These ketone bodies are then used by the body as its main energy source. Studies have found that diets that promote ketosis are highly beneficial for weight loss, particularly body fat reduction, due in part to its satiating effect, therefore automatically suppressing ones appetite naturally. (1) In addition, emerging research suggests that ketosis is showing promise as being a helpful tool in combating Type II Diabetes, Polycystic ovary syndrome (PCOS) and Nonalcoholic fatty liver disease (NAFLD) as well as neurological disorders such as Epilepsy, Parkinson’s Disease (PD), Autism spectrum disorder (ASD), Multiple sclerosis (MS) and Alzheimer’s. (2, 3, 4, 5, 6, 7) However, for those who may be eager to try to take their body into a state of ketosis it can undoubtedly take some planning and work. And to do it healthfully, it’s not just as simple as cutting back on your carbohydrate intake. Here are 7 tips to help get you into ketosis safely and effectively 1. Ketosis and Carb Consumption Eating a very low carb diet is by far the most crucial piece in achieving ketosis. Normally, your cells use glucose (sugar) as their main source of fuel. However, most of your cells can also use other fuel sources as well. This includes fatty acids, certain amino acids and ketones bodies. (8) Your body stores glucose from the carbohydrates you ingest in your liver and muscles in the form of glycogen. When your carb intake is very low, glycogen stores are reduced and levels of the hormone insulin Continue reading >>

What Conditions Promote Ketosis?

What Conditions Promote Ketosis?

What Conditions that Promote Ketosis? A lot of us need/want to know why? Why does this work. To appreciate why ketogenic diets work it helps to understand when/what/what leads to ketosis. Before understanding what conditions promote ketosis we must learn how our bodies beta-oxidize fatty acids for energy. How does the body turn fat into energy? Step 1: fatty acids are broken down into acetyl-CoA. Step 2: Acetyl-CoA combines with oxaloacetate. Step 3: The acetyl-CoA/oxaloacetate duo starts the Krebs cycle. Step 4: The Krebs cycle produces ATP, the body’s energy currency. Continue reading >>

Ketogenic Dieting 101: How To Use Fat As Fuel

Ketogenic Dieting 101: How To Use Fat As Fuel

Eating fat to burn fat sounds contradictory, if not nuts, right? The world is full of people who are fat because of high-fat diets, so why would a fit person want to follow suit? I'm not talking about stuffing your face full of peanut butter cups. I'm talking about following a ketogenic diet—or, put simply, a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel. Bodybuilders, fitness enthusiasts, and researchers alike have found that such diets are an effective fat-loss tool. In fact, studies have shown that ketogenic diets induce numerous favorable metabolic and physiological changes, including weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity.[1-4] That being said, what does the science surrounding ketogenic diets have to say about individuals looking to run faster or farther, jump higher, or improve other aspects of sports performance? Shouldn't athletes be swilling Gatorade before, during, and after their events instead of adopting a high-fat, restricted-carbohydrate diet? Not necessarily. Ketogenic diets have become increasingly popular among athletes ranging from Olympic competitors to endurance runners, with good reason. Let's take a closer look at the science. What Exactly Is A Ketogenic Diet, Anyway? Ketogenic diets are very high-fat, moderate-protein, carbohydrate-restricted diets.[5] The exact breakdown of the diet varies between individuals, but a general profile may reflect 70-75 percent fat, 15-20 percent protein, and only 5-10 percent carbohydrate. So, you're probably thinking, all I need to do then is watch out for the carbs, right? Not exactly. Ketogenic diets are not the same as high-protein, carbohydrate-restricted diets. I often hear Continue reading >>

How To Achieve Ketogenic Gains With A Paleo Diet

How To Achieve Ketogenic Gains With A Paleo Diet

The Paleo diet approach shares many similar traits to a ketogenic diet and a few modifications to your Paleo diet may make it possible to achieve the best of both worlds. In part one of this series on ketogenic diets, Christopher Clarke outlined the physiology of a ketogenic diet and its significant benefits with a myriad of chronic health conditions including weight gain, diabetes, metabolic syndrome, cardiovascular disease, neurological conditions and certain cancers.1,2 Now, the practical part… How can you transform your Paleo diet into a ketogenic Paleo approach? #1 Reduce Your Carb Intake If you’re following a Paleo approach, you’re likely already eating a moderate to low-carb diet, so it will probably be easier than you think to reduce your carb intake a little further to begin the shift into a ketogenic state. Root Veggies vs. Cruciferous Veggies The general guideline for carb intake on a ketogenic diet is 30-50g per day.3 Practically speaking, this usually involves shifting from Paleo-friendly root vegetables to cruciferous veggies and leafy greens. For example, one cup of sweet potato provides 27g of carbs, while 1 cup of broccoli yields only 6g. Starchy, carb-dense veggies can also be swapped out for leafy greens like arugula, spinach, mustard greens, etc. which carry minimal amounts of carbs. Figure 1.0 – Carbohydrate in Root & Cruciferous Vegetables Reduce Fruit Intake – Swap Out for Berries Fruit is tremendously nutrient-dense. However, it can pack a significant carb punch. From an evolutionary perspective, our ancestors’ intake would likely have plummeted after the fall and throughout the winter months. On a ketogenic diet, you want be able to eat large amounts of fruit, but you can tweak your fruit selection to reduce total carb intake. The fo Continue reading >>

Lose Weight By Achieving Optimal Ketosis

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 >>

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