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How Do You Avoid Ketosis?

The Paleo Guide To Ketosis

The Paleo Guide To Ketosis

Ketosis is a word that gets tossed around a lot within the Paleo community – to some, it’s a magical weight-loss formula, to others, it’s a way of life, and to others it’s just asking for adrenal fatigue. But understanding what ketosis really is (not just what it does), and the physical causes and consequences of a fat-fueled metabolism can help you make an informed decision about the best diet for your particular lifestyle, ketogenic or not. Ketosis is essentially a metabolic state in which the body primarily relies on fat for energy. Biologically, the human body is a very adaptable machine that can run on a variety of different fuels, but on a carb-heavy Western diet, the primary source of energy is glucose. If glucose is available, the body will use it first, since it’s the quickest to metabolize. So on the standard American diet, your metabolism will be primarily geared towards burning carbohydrates (glucose) for fuel. In ketosis, it’s just the opposite: the body primarily relies on ketones, rather than glucose. To understand how this works, it’s important to understand that some organs in the body (especially the brain) require a base amount of glucose to keep functioning. If your brain doesn’t get any glucose, you’ll die. But this doesn’t necessarily mean that you need glucose in the diet – your body is perfectly capable of meeting its glucose needs during an extended fast, a period of famine, or a long stretch of very minimal carbohydrate intake. There are two different ways to make this happen. First, you could break down the protein in your muscles and use that as fuel for your brain and liver. This isn’t ideal from an evolutionary standpoint though – when you’re experiencing a period of food shortage, you need to be strong and fast, Continue reading >>

Know The Precautions Of A Ketogenic Diet

Know The Precautions Of A Ketogenic Diet

Overview The ketogenic diet focuses on calories from fat and protein while avoiding carbohydrates. When carbs are absent, your body uses fats and protein for energy. The ketogenic diet is named for the ketone bodies that are waste products of fat breakdown and can be measured in the urine. Applications include weight loss and the treatment of neurological disorders, though the dietary specifics may be substantially different among applications. Regardless, a ketogenic diet is extreme and can be a potent stressor for your body. If you pursue it, do so with caution, knowledge and your doctor's supervision. Does the Ketogenic Diet Really Work to Help Control Seizures? Seizures disorders, such as epilepsy, occur when the activity in your brain occasionally is out of control, resulting in a cluster of uncontrolled behavior, sensations or movements. The ketogenic diet has proved to be very effective in controlling seizures that have resisted other treatments, according to the Epilepsy Foundation. Scientists do not yet know how the ketogenic diet that mimics starvation helps control seizures or why it only works in a subset of people. In the manifestation of the ketogenic diet for epilepsy, more than 80 percent of your daily calories come from fat. Can a Ketogenic Diet Work for Tourette's? Tourette's syndrome is a neurological disorder defined by uncontrollable, repetitive movements or sounds called tics. Evidence supports the role of energy metabolism in regulating the level of certain neurotransmitters that control the level of brain activity, according to a 2009 review in "Current Neuropharmacology." However, the effectiveness of the ketogenic diet in controlling Tourette's syndrome tics has not been determined. Can a Ketogenic Diet Prevent Kidney Stones? Kidney stones are Continue reading >>

The 'eat This Not That' Guide To The Keto Diet

The 'eat This Not That' Guide To The Keto Diet

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein, and keep your carb intake low—but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go keto with confidence. Fats Eat this: Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels. Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E—important for vision and a strong immune system. Polyunsaturated omega-3s such as wild-caught salmon, sardines, and sustainably harvested seafood—to prevent heart disease and stroke and reduce blood pressure. Medium-chain triglycerides, fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev-up metabolism. Not that: Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high Continue reading >>

How To Prevent Weight Loss (or Gain Muscle) On A Therapeutic Ketogenic Diet

How To Prevent Weight Loss (or Gain Muscle) On A Therapeutic Ketogenic Diet

The ketogenic diet is becoming increasingly popular as we learn more about the potential benefits in terms of both performance and chronic disease management. However, the diet also has to be tailored to your personal goals, and we’ve previously written about some of the pitfalls for athletes using a ketogenic diet. For instance, satiety may be one of the most notable benefits of a ketogenic diet [1], which seems to provide an advantage during weight loss. But if you’re already lean and your ketogenic diet is causing you to undereat, losing lean mass can be a concern. This is important for athletes, but also for patients using a therapeutic ketogenic diet to control a chronic neurodegenerative disease, because muscle mass and strength are two of the best predictors of long-term health and mortality. Thus, the question that naturally arises is: how can I implement a ketogenic diet without losing weight? The topic of gaining or maintaining weight (specifically lean mass) on a ketogenic diet is often left out of the discussion. In fact, the following question was recently sent to the team at Nourish Balance Thrive: I just finished listening to your latest podcast. Very informative! At the end, you were asking for suggestions for possible topics. I have one: the combination of ketosis and an ectomorphic body type: issues for people like myself who don't want to lose weight or outright cannot afford to but want to apply ketosis for other reasons. In my particular case, it is a neurodegenerative disease I'm dealing with (Parkinson's). There is quite a bit of literature indicating that a keto diet could be helpful, but my BMI varies between 19 and 20 and ketosis tends to lower that considerably. Are there things one can tweak to do keto without the weight loss, or do you t Continue reading >>

How To Avoid Common Ketogenic Diet Mistakes

How To Avoid Common Ketogenic Diet Mistakes

The ketogenic diet can be a very effective way to lose weight. Since you’re not giving your body carbohydrates to use as energy, it starts using the fat stores. Most people who follow the diet find that they lose weight at a consistent pace while still feeling satisfied and full. However, there are times when it just doesn’t seem to be working. If you’re not losing weight while following the plan, you may be making a few mistakes. In fact, there are several misconceptions that can lead weight loss to stall. Take a look at the following list to see if you are making some of these common mistakes. If you are, a few simple tweaks to your plan could put you back on the path to losing weight. You’ll be much closer to reaching your goals. Eating Too Many Calories If you’ve ever been on a diet that required you to measure portions and keep count the calories you ate, you probably like that the ketogenic diet doesn’t require you to count calories. As long as you stick to no- and low-carb foods, you should be losing weight. However, this is a bit misleading. Ultimately, weight loss comes from using up more calories than you take in. On a ketogenic diet, the fat and the protein are supposed to keep you satisfied enough that you end up eating fewer calories overall. This is the primary reason that the diet works. If you’re eating a lot of high-calorie foods, you could have trouble losing weight, even if all of those foods are technically “approved” foods for the diet. In particular, nuts are a common problem because it’s easy to eat a lot of them in a short period of time. A single serving of nuts is a small handful, and comes in at around 200 calories. It’s easy to see how this can quickly add up. While you don’t have to go crazy counting calories, it’s Continue reading >>

Avoid This Ketogenic Rip-off

Avoid This Ketogenic Rip-off

The Truth About Exogenous Ketones Ketones are all the rage among low carbers. And like most things in nutrition and performance, we've found a way to get them in supplement form so we don't have to do any actual work. What are ketones? They're a byproduct of ketosis caused by the process of converting fat to fuel. Your body makes them when it's in a calorie or carb restricted state. What do they do? The body and brain can use them as fuel without the presence of glucose in the blood. And now, you can take ketone supplements (salts and esters), known as exogenous ketones, without actually restricting anything. According to those promoting this nasty-tasting supplement, that means you can have a brain and body fuelled by ketones, along with all of the supposed health benefits that come with running on fat. Well, don't fall for it. Exogenous Ketones = Endogenous Fat Storage? The problem with ketone supplementation (EXOgenous) is that it's not even close to the same thing as being in ketosis (ENDOgenous ketone production). And just like the butter-blended-into-coffee trend, it's a farce. Ketones may be depressing dieters' hunger and giving them a hit of energy and cognitive enhancement, but it's INHIBITING their ability to burn fat, providing zero nourishment, and doing nothing for their metabolic health. There's an assortment of evidence suggesting that it's probably making things worse. Think of exogenous ketones kind of like alcohol. When they're consumed, everything is stored and nothing else is burned. So any lipolysis (fat burning) that would be taking place is halted; any glucose and fatty acids in your blood that were circulating are stored; and the ingested ketones are burned until there aren't any left. More importantly, this clearance of alternative fuels (glucos Continue reading >>

How To Avoid Ketosis And Low Carb Flu?

How To Avoid Ketosis And Low Carb Flu?

Please help. I was in ketosis for a month and got depressed and tired of worrying about it. So, I want to eat paleo still but do I HAVE to be in keto to lose weight? How do I find a balance between not starving myself of carbs but then not making enough ketones? For instance, I want to eat sweet potatoe sometimes, or maybe some fried green tomatoes occasionally. I maybe even want to eat a hot dog at the fair occasionally. I am totally convinced from reading GaryTaubes books that saturated fat is not bad, so how can I eat it and not be keto AND lose weight? Continue reading >>

Ketogenic Diet: What Not To Eat On Keto

Ketogenic Diet: What Not To Eat On Keto

When you start off on a diet it is important to understand what you can eat and what you can’t eat, otherwise, it really isn’t a diet. The same thing applies to the ketogenic diet. There are certain foods that you can not eat if you wish to stay in a state of ketosis. Thankfully, the the list of keto-friendly foods that you can eat is so long that you really shouldn’t have a problem finding a lot of recipes that you enjoy and are keto-safe. The purpose of this post is to talk about the different foods that you should avoid on keto because if you aren’t prepared you can easily mess up and knock your body out of ketosis. Foods to Avoid on Keto One of the interesting things about keto is that a lot of your cravings being to disappear. When you see the foods that you can’t eat your first thought might be “there is no way I’m going to be able to give up that.” However, once you’re in ketosis you understand that many of the things you craved were simply caused by the carbohydrates within them. This is why in our weight loss manual we start people off with a carb detox so they can see the benefits of no longer craving carbs. Another blessing of being in the age of the Internet is that 1000s of people have shared different substitutes for the foods they enjoy. If you are hoping to find some substitutes for the foods that you can’t eat below then check out our post on low-carb substitutes. Grains and Starches Let’s face it, bread is a big deal. A lof people eat bread every single day in some form. It’s very convenient to be able to run down to Subway and pick up a sandwich. Bread goes with every meal so when people hear that they have to give it up for keto they turn their back and try to find another diet. But grains cause your body problems. You know th Continue reading >>

Ketogenic Diet Foods To Avoid

Ketogenic Diet Foods To Avoid

I see a ketogenic diet as a lifestyle and I would have liked to say that there are no foods to avoid on a ketogenic diet. In an ideal world I would have told you to eat any food, but just eat all foods in moderation. That is kind of what we are told all the time. Isn't it? The reality though is that there are plenty of foods that we should never have eaten in the first place and now to just say eat them all in moderation is therefore not a valid or useful argument. Whilst on a ketogenic diet the foods to avoid can be summarized as all sugary and starchy food. This is a topic I intend to cover only once, as I prefer to focus on what we should be eating and doing, rather than what we shouldn't be. If you feel the same and want to rather check out what you should be eating, then check out our list for a comprehensive shopping list and our ketogenic diet checklist that summarizes it all. Now, let's look into the different categories of food we shouldn't be eating and why. What Now Now that you know what foods to avoid on your ketogenic diet, focus on what you CAN have. There are lots of amazing real foods and snacks that you can enjoy every day. Once you feel how good it feels when you eat healthily, you won't miss these foods. And if you miss any of them, then check out some of these amazing recipes. Continue reading >>

Ep 81: Keto Isn’t Complicated: Save Time, Money, Sanity: Avoid Ketogenic Diet For Fat Loss Pitfalls

Ep 81: Keto Isn’t Complicated: Save Time, Money, Sanity: Avoid Ketogenic Diet For Fat Loss Pitfalls

Join us as we “hangout” on a LIVE stream via Youtube/Google. We often host live hangouts and live podcast/interviews. Whenever possible, we share announcements regarding the upcoming session a few days prior on the Primal Edge Health Facebook page and send out an email direct to you. Wherever you are in the world, you can meet up with us to chat about pertinent topics. Simply follow the youtube link, sign in, and start chatting with us and other like minded individuals! Sign up in the box below to be notified about upcoming hangouts and live podcast interviews. Please subscribe via itunes or your preferred podcast server, like the video on youtube and give a thumbs up! Save Continue reading >>

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Keto Diet Food List, Including The Best Vs. Worst Keto Foods

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet or keto diet has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) to dietary fat, courtesy of keto recipes and the keto diet food list items, including high-fat, low-carb foods. What Can You Eat On a Ketogenic Diet? Here are some examples of high-fat low-carb foods on the keto diet food list you can expect to eat lots of if you’re following the ketogenic diet: High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue. All sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intak Continue reading >>

How Many Carbs Should I Eat To Prevent Ketosis?

How Many Carbs Should I Eat To Prevent Ketosis?

When you’re on a low-carb diet, your body kicks into action, breaking down fats into ketone bodies to use for energy. This increase in ketones -- called ketosis -- is a normal adaptation to cutting carbs. In fact, the switch to ketosis is why low-carb diets work. Even though you could eat enough carbs to prevent ketosis, it's important to clarify why you want to avoid it. There's nothing unhealthy about ketosis, so you may just need to correct any misinformation to make the best decision for your weight-loss goals. Video of the Day Deal With Concerns Over Ketosis Ketosis is often confused with ketoacidosis, which is unfortunate -- ketosis is normal, while ketoacidosis is a dangerous condition related to type 1 diabetes. Most people on a low-carb diet tolerate ketosis without any problems. Then after the pounds are dropped, carb intake is gradually increased so you're out of ketosis by the time you reach the maintenance phase. If you decide to stay in an induction phase longer than the low-carb plan recommends, consult your doctor to be safe. People with type 1 diabetes are at risk for developing ketoacidosis from lack of insulin. Due to the complex metabolism of diabetes, they end up with high levels of blood glucose and ketones, which upsets the body's normal acid-base balance. When that happens, ketosis becomes ketoacidosis, causing symptoms like thirst, frequent urination, dry mouth, nausea, belly pain, rapid breathing and fruity-smelling breath. If you have symptoms, contact your doctor immediately -- diabetic ketoacidosis is a medical emergency. You may be wary about ketosis because you've heard about "ketosis flu." It's not really flu, but in the first few days or weeks of a low-carb diet, some people experience headaches, dizziness, fatigue, constipation or wea Continue reading >>

8 Things To Avoid On A Keto Diet

8 Things To Avoid On A Keto Diet

There are many guides telling you what to eat and drink on a keto diet. It can however sometimes be good to also know what to not eat or drink on a keto diet. Since that food that are good for a keto diet are foods that are very high in fat and low on carbohydrates the opposite should therefor in general be avoided. That means food that is low in fat and high in carbohydrates. But there are also some things that can be hard to know if they are good for you or not. Diet soda Diet soda might seem like something that is good to drink at a low carb diet since they do not contain any sugar or carbs. However there is a danger with these and that is the artificial sweeteners that are used as replacement for the sugar. Everyone’s bodies react differently to these sugar substitutes. Some people can drink diet soda without any problem when on a keto diet and others can not have a single glass of it without interrupting their diet and their ketosis. Low-carb sweets There are many different low carb sweets out there that claim they are good for a low carb diet. However most of these often contain processed food and also in many cases a relative high amount of carbohydrates. It does not seem like a lot when it says 4 net grams of carbs but if you eat 2 or 3 of these candy in one day it quickly becomes quite many carbohydrates. avoid sweets on keto diet Processed or packaged foods Try to avoid processed or packaged food. They often come with added artificial additions. Did you e.g. know that crashed bugs are used as red food coloring or that there sometimes is duck feathers in your bread. Get natural food and try to avoid processed and packaged food. No matter if you are on a low carb diet or not, this kind of things is not good for you. Different Fluids Fluids with a high carbohyd Continue reading >>

The Causes And Solutions For Bad Breath (ketosis Breath)

The Causes And Solutions For Bad Breath (ketosis Breath)

If you’re on a low-carb diet, not all the outcomes are good. One of the side effects you could notice is bad breath. It’s commonly nicknamed ketosis breath, whether it happens when following the ketosis diet, but it can happen with all low carb/high protein diets. In fact, bad breath is becoming an epidemic. This is because so many people now are following these low carb diets. So, you’re definitely not alone. In fact, scientists say that 40% of people on these types of diets report bad breath as one of the worst side effects. I’ve been in your position before with my low carb diets. Your best friend likely has, too. We just get so embarrassed about our bad breath that we tend not to mention it. We just hope that we can mask it with some breath mints. But what is the real cause of bad breath on the ketosis diet? Just why do low carb diets make us stink? And is there anything that we can do to stop the problem? I can share some very positive news. You can stop ketosis breath becoming an issue. You don’t need to become part of the growing epidemic. I’m going to share everything that you can do to stop ketosis breath becoming a problem. So, Why Do We Get Bad Breath? Let’s start with how low carb diets work. When we stop feeding ourselves as many carbs, our bodies have to get the energy in other ways. They do this through the burning of fat, which means the release of ketones in the body. It’s a chemical process since the body can’t create the carbohydrates that it would need to help It’s this process that is causing the bad breath. The great news is that you’re sticking to your diet and you will see a smaller waistline. It will be successful, and you will be able to lose weight. Of course, the downside is that you have to deal with the breath. The mos Continue reading >>

Ketosis Breath: Causes & Solutions For Bad Breath

Ketosis Breath: Causes & Solutions For Bad Breath

Ultra-low carb diets have grown in popularity over recent years. These so-called “keto diets” aim to facilitate rapid weight loss, through the consumption of minimal carbohydrates. Keto diets have become understandably popular on account of their rapid results, together with the practical benefits of consuming healthy volumes of the right foods, making hunger less of a problem than on more typical calorie-controlled diets. However keto diets are not without their issues, and one of the most common complaints comes in the form of “ketosis breath”. Quite simply many individuals making use of very low carb diets suffer from pungent and unpleasant breath. The question is what can be done to counteract such a problem? The Cause of Ketosis Breath In order to learn how to get rid of keto breath, we first need to understand why breath can smell under such a regime. As it turns out there are two potential reasons(1), both of which can operate independently, or in conjunction. Ketone Release The most typical source of energy used by the body is glucose. This is typically derived from carbohydrates, where the digestive system breaks down complex sugars into simple glucose molecules. On very low carb diets, however, the body is unable to utilize such a fuel. Instead, the liver utilizes the fat present in the body as an energy source, producing “ketones” in the process(2). This is known as “ketosis” – and is the process from where keto diets get their unusual name. These ketone bodies come in three common forms; acetoacetate, beta-hydroxybutyrate and acetone(3). In large quantities they are removed from the body in the urine or through exhalation. Ketones can have quite a characteristic smell; they often make the dieter’s breath smell quite sweet and fruity, quit Continue reading >>

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