How To Increase Fat Burning During Ketosis
Ketosis is also known as the body's process for generating energy by producing ketones when insufficient carbohydrates are available in the diet. In other words, a low-carb diet is called ketogenic because it forces the body to use fat for energy. Ketosis is a very effective means of burning fat, but there are certain techniques for increasing fat-burning through exercise and nutrition. How many carbs should you eat per day? When is the best time to eat them? What kinds of carbs are best? And what natural supplements prevent muscle loss caused by extreme ketogenic diets? Follow a few basic rules to answer these questions and achieve your fat-burning goals. Video of the Day Take in 30 to 50 g of carbohydrates per day, depending on your individual metabolism. Typically, this carb-depletion phase lasts five days and is followed by two days of carb-loading. For example, having 100 to 200 g of carbs per day for two days. This carb-cycling strategy helps to prevent dieting plateaus in which the body stops burning fat in response to what it perceives as starvation. Stack your carbohydrates around your workouts. Carbs are needed for two reasons: muscle recovery and energy. One good strategy is to take in half of your carbs before your workout and the other half after. Some people choose to take all of them before or after. Either way, taking in your carbohydrates in the morning will allow the body to switch into ketosis during the day, burning more fat. Limit resistance training workouts to 60 minutes to control cortisol levels. The stress hormone cortisol, part of the fight-or-flight response, slows down fat-burning and metabolizes muscle tissue. After about an hour of training, muscle-building hormones plummet, and cortisol increases significantly. Sometimes, training harder Continue reading >>
This article is about a dietary therapy for epilepsy. For information on ketogenic diets as a lifestyle choice or for weight loss, see Low-carbohydrate diet and No-carbohydrate diet. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures. Almost half of children, and young people, with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet. There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective. The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones, and is no longer considered beneficial. The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was develope Continue reading >>
The Top 10 Ketosis Mistakes And How To Prevent Them
What mistakes are you making when it comes to your health? I know I’ve been making plenty. That’s why I’m tracking my data in this recent ketosis experiment that I’m doing. What about you? Most people think that the ketogenic diet is just “low-carb” which leads them to make many mistakes that prevent them from not reaping all of the benefits of ketosis that they could. What benefits? How about an improved immune system, increased longevity, lower inflammation, effortless weight loss, decreased hunger, reduced risk for disease and more. Read on to know the top 10 ways that people make mistakes with ketosis and how you can prevent them. 1: Not tracking protein intake By far the biggest problem with a ketogenic diet is not tracking how much protein you are eating. The far majority of people are simply eating too much lean protein, which ends up kicking them out of ketosis. Protein can turn into carbs by a metabolic process called gluconeogenesis, meaning “making new carbs.” This then spikes insulin, and reduces ketone levels. Even though you are eating super low carb, this could make your body switch back and forth between energy systems, which will lead to high levels of fatigue or “low carb flu.” The easiest way to avoid this mistake is by tracking your ketone levels to see how you respond to different amounts and different types of meat. Everyone is different, so the only way you can tell is by tracking. I “listened to my body” before and it didn’t work. I wasn’t in ketosis when I thought I was. I also thought ketosis kind of sucked. It didn’t, I was just wrong. The only way you know is by tracking. If you consume more fat with protein, it will slow this effect. So think fattier cuts of meat, and less muscle meat. But wait, are you going to Continue reading >>
Does Your Thyroid Need Dietary Carbohydrates?
Thyroid hormones have an important role in regulating metabolic rate, and that’s why they have emerged front and center as a common concern associated with nutritional ketosis among some internet bloggers. There’s no question that when some people adopt a low-carbohydrate lifestyle, their thyroid hormone levels may change. Several factors may contribute to the thyroid response. For example, eating fewer calories than you expend, causing weight loss, prompts the body to reduce thyroid function to slow its metabolism. That’s because the body interprets any form of energy restriction from any cause as a sign of famine, leading it to reduce metabolism by 5-15% to conserve energy stores. Second, even when energy is not restricted, a ketogenic diet is associated with sharply reduced blood levels of active thyroid hormone. In this case, even when energy is plentiful and body weight stable, either the low intake of carbs or the presence of ketones reduces circulating concentrations of active thyroid hormone. To the casual observer, this reduction in active thyroid hormone (called T3) has been taken as evidence that carbohydrate restriction impairs thyroid function. Some have opined that carb restriction should never be maintained below 100 grams per day in order to prevent this effect. Others advocate that people on a low-carbohydrate, high fat (LCHF) diet take intermittent “holidays” from carb restriction to boost thyroid function back up to “normal.” An alternative explanation for these changes in thyroid hormones when one is weight stable on a LCHF diet is that the body becomes more responsive to these hormones due to beneficial changes in cell structure and function when in nutritional ketosis. As a result, it can function normally at lower T3 levels. Put anot Continue reading >>
The Fat-fueled Brain: Unnatural Or Advantageous?
Disclaimer: First things first. Please note that I am in no way endorsing nutritional ketosis as a supplement to, or a replacement for medication. As you’ll see below, data exploring the potential neuroprotective effects of ketosis are still scarce, and we don’t yet know the side effects of a long-term ketogenic diet. This post talks about the SCIENCE behind ketosis, and is not meant in any way as medical advice. The ketogenic diet is a nutritionist’s nightmare. High in saturated fat and VERY low in carbohydrates, “keto” is adopted by a growing population to paradoxically promote weight loss and mental well-being. Drinking coffee with butter? Eating a block of cream cheese? Little to no fruit? To the uninitiated, keto defies all common sense, inviting skeptics to wave it off as an unnatural “bacon-and-steak” fad diet. Yet versions of the ketogenic diet have been used to successfully treat drug-resistant epilepsy in children since the 1920s – potentially even back in the biblical ages. Emerging evidence from animal models and clinical trials suggest keto may be therapeutically used in many other neurological disorders, including head ache, neurodegenerative diseases, sleep disorders, bipolar disorder, autism and brain cancer. With no apparent side effects. Sound too good to be true? I feel ya! Where are these neuroprotective effects coming from? What’s going on in the brain on a ketogenic diet? Ketosis in a nutshell In essence, a ketogenic diet mimics starvation, allowing the body to go into a metabolic state called ketosis (key-tow-sis). Normally, human bodies are sugar-driven machines: ingested carbohydrates are broken down into glucose, which is mainly transported and used as energy or stored as glycogen in liver and muscle tissue. When deprived of d Continue reading >>
Will A Low-carb Diet Ruin Your Metabolism?
There is a lot of confusion within the low-carb community about metabolism. Carbs seem to be a scapegoat that people like to blame when weight loss doesn’t happen fast and easy. If you are following a low carb diet and struggling to succeed, you might believe that all the years you spent eating carbohydrates to your heart's content must have destroyed your metabolism and made you fat. Otherwise, you'd be able to eat like normal folks. Maybe, you are questioning the validity of low-carb diets. You live on the other side of the argument and think that carbohydrate restriction will permanently alter your metabolism, thereby making it impossible to ever return to a well-balanced diet. But what’s the truth? Will eating too many carbohydrates, or eating too few, ruin your metabolism – or not? What is Metabolism? Does hearing about the energy equation make you feel nervous or irritable? Many low-carb dieters feel that way. They don't like hearing about calories or thermodynamics and are quick to jump up and defend the low-carb way of life. Regardless of the truth, most people following a low-carb lifestyle would rather believe in low-carb magic. Afterall, Dr. Atkins told you that you no longer need to worry about calories. You don't have to be afraid of fat. You can eat until you are satisfied. So most people believe that the laws of thermodynamics do not apply to low-carb diets. "Calories don’t matter," they often say. Dr. Eades has tried to set the record straight. But, far too many people still do not want to go outside and drag the energy equation back in from the trash and take a closer look. They’d rather leave it out of sight, pretend it doesn’t exist, and let the myths about starvation mode and damaged metabolisms reign in their lives instead. However, we a Continue reading >>
If You've Been Considering The Keto Diet, This Might Change Your Mind
The keto diet is gaining in popularity, but it's also "a dietitian's nightmare," Lisa Eberly said. We chatted with the registered dietitian to get her expert opinion on the trendy diet we've been hearing so much about. Spoiler alert: she's not into it. What Is a Keto Diet? A keto — short for ketogenic — diet is a low-carb diet, in which the body produces ketones in the liver to use as energy in lieu of carbohydrates (more on that later). Like other low-carb, high-fat (LCHF) diets, keto draws people in with its promised weight-loss results. Blogs, Pinterest, and Instagram have been lighting up with "keto recipes" and meal plans, but that doesn't mean it's actually good for you. "When you eat something high in carbs, your body will produce glucose and insulin," Lisa explained. Glucose and insulin, at proper levels, are used for energy — they're also essential for a healthy, balanced body. But it's all about balance — too many carbohydrates can be detrimental. "Your body's production of glucose and insulin can become abnormal, leading to health problems, poor food cravings, and weight gain." But, she said, "that does not mean that the answer is to eliminate [or significantly reduce] them." How Does the Keto Diet Work? Lisa put it pretty simply: a ketogenic diet mimics starvation. The starvation effect causes the body to go into a metabolic state called "ketosis." In our normal state, human bodies are sugar-driven: we eat carbohydrates, carbs are broken down into glucose, and glucose usually becomes energy, or it's stored as glycogen in liver and muscle tissue. When you deprive your body of essential carbohydrate intake (Lisa noted that this is anything under 50 grams per day), then the liver goes into overdrive, because you don't have that carbohydrate-made glucose Continue reading >>
Do Ketogenic Diets Have A “metabolic Advantage”?
Previous studies show that eating more protein can help people lose weight. Not only does protein increase the amount of calories burned, it also seems to reduce calorie intake by suppressing appetite. The ketogenic diet is usually much higher in protein than the normal Western diet. As a result, it may help people lose weight. However, it is unclear if the weight-loss benefits of the ketogenic diet are merely due to increased protein intake, or if it improves body composition and calorie expenditure irrespective of its protein content. For this reason, a recent study examined the changes in calorie expenditure and weight loss when switching from a high-carb diet to a low-carb, high-fat (ketogenic) diet, while keeping protein intake constant. Below is a detailed summary of its findings as well as some background information. Background The rates of obesity have been rising in the past decades. Multiple aspects of the modern lifestyle contribute to obesity. For example, physical activity has decreased and the consumption of sugar and processed junk food has been on the rise. Eating excessive amounts of sugar is linked with an increased risk of obesity. However, since sugar contains no more calories than protein or complex carbs, gram for gram, it is still not entirely clear how it promotes weight gain. One popular idea is that sugar is addictive for some people, increasing cravings and calorie intake. Although the hypothesis is not yet fully proved, it is supported by several lines of evidence. Another idea is the carbohydrate-insulin hypothesis of obesity. It posits that obesity is mainly caused by elevated insulin levels. According to this hypothesis, elevated insulin levels suppress the use of fat for fuel, promoting its storage in fat tissue. Additionally, scientists Continue reading >>
Can You Really Fix Your Metabolism With The Keto Diet?
The new best-selling book “The Keto Reset Diet” says it can fix a sluggish metabolism and train your body to be a fat-burning machine. Experts are skeptical. It isn’t just you. Dieting is an endless pursuit for many Americans. Around 45 million Americans go on a diet each year. And the weight eventually comes back for 33 to 66 percent of people who’ve dieted. In the New York Times best-seller “The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever,” author and keto diet enthusiast Mark Sisson writes that “yo-yo dieting is severely destructive to your metabolism.” He claims that following a low-carb, high-fat diet will help “turn you into a ‘fat-burning beast’ and stay this way for the rest of your life.” The book explains that the three-week keto reset diet does this by reprograming your genes into a state of “metabolic efficiency” — which he considers burning fat, rather than being “dependent upon regular high-carbohydrate meals to sustain your energy, mood, or cognitive focus.” Critics say the science doesn’t support these claims. Does yo-yo dieting really affect your metabolism? A person’s resting metabolic rate (RMR) is largely based on their weight, but factors like age and genetics also play a role. When someone significantly restricts calories to lose weight, their body can also enter starvation mode. Their metabolism slows down considerably to conserve energy. Extremely low-calorie diets make it easier to regain weight after a diet is over. If someone with a slowed metabolism hits their target weight and celebrates by eating the same amount of daily calories a person with a typical RMR and of their same weight and age would eat, they could gain weight rapidly. Case in point: contestants from the TV show Continue reading >>
Metabolism And Ketosis
Dr. Eades, If the body tends to resort to gluconeogenesis for glucose during a short-term carbohydrate deficit, are those who inconsistently reduce carb intake only messing things up by not effecting full blown ketosis? If the body will still prefer glucose as main energy source unless forced otherwise for at least a few days, is it absolutely necessary to completely transform metabolism for minimal muscle loss? Also, if alcohol is broken down into ketones and acetaldehyde, technically couldn’t you continue to drink during your diet or would the resulting gluconeogenesis inhibition from alcohol lead to blood glucose problems on top of the ketotic metabolism? Would your liver ever just be overwhelmed by all that action? I’m still in high school so hypothetical, of course haha… Sorry, lots of questions but I’m always so curious. Thank you so much for taking the time to inform the public. You’re my hero! P.S. Random question…what’s the difference between beta and gamma hydroxybutyric acids? It’s crazy how simple orientation can be the difference between a ketone and date rape drug…biochem is so cool! P.P.S. You should definitely post the details of that inner mitochondrial membrane transport. I’m curious how much energy expenditure we’re talkin there.. Keep doin your thing! Your Fan, Trey No, I don’t think people are messing up if they don’t get into full-blown ketosis. For short term low-carb dieting, the body turns to glycogen. Gluconeogenesis kicks in fairly quickly, though, and uses dietary protein – assuming there is plenty – before turning to muscle tissue for glucose substrate. And you have the Cori cycle kicking in and all sorts of things to spare muscle, so I wouldn’t worry about it. And you can continue to drink while low-carbing. Continue reading >>
The Ketogenic Diet And Weight Loss Plateaus
I keep hearing people talk about their weight loss plateaus, and how they can get around them. Some go the extreme route of doing liquid fasting, others will ignore it and keep on keeping on. I wanted to put together a short list of common things that may be wreaking havok on the average ketogenic dieter, and go over some solutions that might help out. Keep in mind, this does not cover everything and it also covers a wide range of topics. As you read this, please read to the end. Don’t form ideas about your own body and apply the things that I am saying with no thought behind it. This is strictly for people that are hitting weight loss plateau’s and need some help. If you have only lost 1 or 2 pounds in a week, that is still weight loss and does not require action against it. Hidden Carbohydrates People on ketogenic diets eat more carbohydrates than they think. They’re hidden in vegetables, nuts, and certain meat products. Yes, that peanut butter you’re chomping on could be causing a problem! Especially if it’s store bought – that stuff is loaded with extra sugar. Some vegetables like Brussels sprouts, broccoli, and squash are common culprits that find their way into our lives on a frequent basis. You might think that they’re low carb, but in large consumption, those carbs really do add up. You can look at the list of the best low carb vegetables we’ve put together, so that you can be more aware of the vegetables you eat. Meat is the center of most of our lives, and there’s sugar everywhere you look. Some bacon is honey smoked, adding unnecessary carbs to an already delicious product. Why the madness? Look for bacon with no sugar added. When you start to look into Italian sausages, chorizo, and canned meats, there’s more carbs than most think. Some b Continue reading >>
What is ketosis? Ketosis is the physiological state where the concentration of ketone bodies in the blood is higher than normal. This is generally agreed to be at beta-hydroxybutyrate (BHB) concentrations greater than 0.5 mM. How to achieve ketosis? Ketosis occurs either as a result of increased fat oxidation, whilst fasting or following a strict ketosis diet plan (ENDOGENOUS ketosis), or after consuming a ketone supplement (EXOGENOUS ketosis). When in a state of ketosis the body can use ketones to provide a fuel for cellular respiration instead of its usual substrates: carbohydrate, fat or protein. Why does ketosis exist? Normally, the body breaks down carbohydrates, fat, and (sometimes) proteins to provide energy. When carbohydrate is consumed in the diet, some is used immediately to maintain blood glucose levels, and the rest is stored. The hormone that signals to cells to store carbohydrate is insulin. The liver stores carbohydrate as glycogen, this is broken down and released between meals to keep blood glucose levels constant. Muscles also store glycogen, when broken down this provides fuel for exercise. Most cells in the body can switch readily between using carbohydrates and fat as fuel. Fuel used depends on substrate availability, on the energy demands of the cell and other neural and hormonal signals. The brain is different as it is dependent on carbohydrates as a fuel source. This is because fats cannot easily cross the blood-brain barrier. The inability to make use of energy within fat poses a problem during periods where there is limited carbohydrate in the diet. If blood glucose levels fall to low, brain function declines. Relatively little energy is stored as carbohydrate (2,000 kCal) compared to fat (150,000 kCal). The body's store of carbohydrates runs Continue reading >>
7 Healthy Things Slowing Down Your Metabolism
Nutritionist Lauryn Lax breaks down the facts. By Dr. Lauryn Lax “Metabolism” is a buzz word in the world of health and fitness. Defined as the rate at which the body processes food and converts it into energy, metabolism is often referenced when people are looking to lose weight. From marketing gimmicks for protein powders that promise to fire up your metabolism to personal trainers that swear they hold the secret to boosting your metabolism, there is a lot of information out there, and it can be difficult to discern what is actually accurate. Here are seven healthy things slowing down your metabolism and what to do about them. Artificial sweeteners. Artificial sweeteners have long been touted as the healthier alternative to sugar. Found in sugar-free alternatives—from protein powders and bars to ice creams, yogurts, diet soda and coffee creamers—artificial sweeteners are the no-nonsense solution for busting your sweet tooth and abstaining from the three pounds of sugar most Americans consume every week. But the truth is artificial sweeteners are foreign chemicals and your gut has no idea how to digest them. Consuming artificial sweeteners can alter gut bacteria and cause bacterial overgrowth, leading to weight gain, anxiety, polycystic ovarian syndrome and hormone imbalances. Watch out for stevia as well, as many people consume the processed version instead of the raw, green-leaf stevia found in nature. Drinking coffee. It’s time to take another look at coffee. For starters, the standard coffee most Americans drink is full of gluten-cross-contaminated proteins. In other words, your cup of Starbucks coffee is one of the most cross-contaminated foods with gluten out there. While not every single person is allergic or intolerant to gluten, there is no question Continue reading >>
What's Up With The High-fat Diet Trend—and Does It Work?
If you're looking for the trendiest diet since Paleo, this might be it—only with more fat, way less protein, and virtually zero carbs. The ketogenic diet, which has reportedly been used by celebs like Kim Kardashian and NBA player Lebron James, is a high-fat, low-protein, low-carbohydrate diet that was originally developed to treat epilepsy in children (experts can't say for sure why it reduces the frequency of seizures, but it does seem to work). The whole diet is based on a process called ketosis, which is when your body is so depleted of carbs that your liver converts fat into fatty acids and ketone bodies, which can be used as energy, says Tracy A. Siegfried, M.D., medical director at The N.E.W. Program, a bariatric and metabolic weight-loss center in California. The ketones replace carbohydrates as your body’s main energy source, meaning you are running on (and burning) fat. To tell if your body is in a state of ketosis, you can measure your blood or urine for elevated levels of ketones (Ketostix, used to test keto-dieters ketone levels, are available at many pharmacies). If this sounds familiar, it's probably because ketosis is also the goal of the first stage of the Atkins diet. But unlike the keto diet, the Atkins diet aims to get you into a mild state of ketosis and allows for more carbohydrates. In other words, keto is more hardcore. So What the Heck Do You Eat? To get your body to reach ketosis, 80 to 90 percent of the calories you consume should come from fat, and the rest should come from a combo of protein and carbs, says Siegfried. Plus, your carb intake is limited to 10 to 35 grams per day. That's roughly the amount in a single apple, glass of milk, or piece of bread. In fact, it's pretty much impossible to eat fruit or milk-based products without su Continue reading >>
What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite
We’ve longed been told that calorie restriction, increasing exercise and reducing dietary fat intake are the keys to weight loss. But, if you’ve ever attempted to control your weight by subsisting on fewer calories — especially from mostly bland “diet foods”— you’re already probably aware that this typically produces minimal results and is extremely hard to stick with long-term or consistently. Considering the high rates of obesity now facing most developed nations — along with an increased risk for health conditions like diabetes or heart problems as a result — researchers have been anxiously working on how to suppress appetite and achieve weight loss in a healthy, sustainable manner. The keto diet has emerged over the past several decades as one potential answer to this large-scale weight loss problem. (1) While there are some differences in opinion, depending on who you ask, regarding the best approach to very low-carb dieting, studies consistently show that the ketogenic diet (also called the keto diet) produces not only substantial weight loss for a high percentage of people who adhere to it, but also other important health benefits such as reductions in seizures, markers of diabetes and more. The keto diet revolves around eating foods that are high in natural fats, consuming only moderate protein and severely restricting the number of carbs eaten each day. Even if you don’t have much weight to lose, entering into a state of ketosis can be helpful for other reasons — such as for improved energy levels, mental capabilities and mood stabilization. What Is Ketosis? Ketosis is the result of following the ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like Continue reading >>