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How Effective Is Ketosis

Lchf And Ketogenic Diet

Lchf And Ketogenic Diet

The ketogenic diet (or keto diet) is basically a very low-carbohydrate, adequate/low-protein, high-fat diet. It forces the body to burn fats rather than carbohydrates. This diet is used (since 1920) in medicine to treat epilepsy and can, in some cases, completely remove the need for medication [1,2,3]. Since 1960 this diet has become one of the most widely used methods for obesity treatment [3]. Unlike other tissues, the brain requires glucose. Glucose is derived from carbohydrates except in extreme conditions where carbohydrates are used up, the liver starts converting fat into fatty acids and ketone bodies. These ketone bodies than travel to the brain and the heart where they replace glucose as an energy source. So, basically, the idea of a keto diet is to put your body into a process called ketosis where you no longer burn carbohydrates as a fuel but instead turn to the burning of ketones (beta-hydroxybutyrate (BHB), acetoacetate and acetone). Typical Ketogenic Diet The ketogenic diet is very popular among those trying to maintain a steady blood sugar levels and lose body fat. Typical ketogenic diet has a 4:1 ratio of a weight of fat to the combined weight of carbohydrate and protein. However, for epileptic children, these diets are individually tailored to their needs. Efficiency of LCHF & Ketogenic Diet for Weight Loss The first randomized, controlled trial evaluating the efficacy of low-carbohydrate diet for weight loss was conducted in 2003 by Foster and colleagues [4]. They randomly assigned 63 obese man and women to either a low-carbohydrate, high-protein, high-fat diet or a low-calorie, high-carbohydrate, low-fat diet. The results indicated a greater weight loss after six months with high-fat diet compared to conventional diet but that the differences were not Continue reading >>

Ketogenic Diet Benefits For Weight Loss, Fighting Disease & More

Ketogenic Diet Benefits For Weight Loss, Fighting Disease & More

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. 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 improvement. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) for energy to dietary fat and, critically, your own body fat after the stage of “ketosis” is reached. Meanwhile, beyond its outstanding potential to help people lose weight and burn off fat stores, research shows that the ketogenic diet helps to fight serious diseases, including cancer and Alzheimer’s. Table of Contents 1. What Is the Keto Diet? What Is Ketosis? How to Get Into Ketosis What Are the Stages of Ketosis? Does the Keto Diet Work for Women? 2. Benefits of the Ketogenic Diet 3. What Is the Ketogenic Diet Plan? 5. Keto Side Effects and the Keto Flu What Is the Keto Diet? The ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center. (1) Researchers found that fasting — avoiding consumption of all foods for a brief period of time, including those that provide carbohydrates — helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (4) Unfortunately, long-term fasting is not a feasible op Continue reading >>

Long-term Effects Of A Ketogenic Diet In Obese Patients

Long-term Effects Of A Ketogenic Diet In Obese Patients

Go to: Abstract Although various studies have examined the short-term effects of a ketogenic diet in reducing weight in obese patients, its long-term effects on various physical and biochemical parameters are not known. To determine the effects of a 24-week ketogenic diet (consisting of 30 g carbohydrate, 1 g/kg body weight protein, 20% saturated fat, and 80% polyunsaturated and monounsaturated fat) in obese patients. In the present study, 83 obese patients (39 men and 44 women) with a body mass index greater than 35 kg/m2, and high glucose and cholesterol levels were selected. The body weight, body mass index, total cholesterol, low density lipoprotein (LDL) cholesterol, high density lipoprotein (HDL) cholesterol, triglycerides, fasting blood sugar, urea and creatinine levels were determined before and after the administration of the ketogenic diet. Changes in these parameters were monitored after eight, 16 and 24 weeks of treatment. The weight and body mass index of the patients decreased significantly (P<0.0001). The level of total cholesterol decreased from week 1 to week 24. HDL cholesterol levels significantly increased, whereas LDL cholesterol levels significantly decreased after treatment. The level of triglycerides decreased significantly following 24 weeks of treatment. The level of blood glucose significantly decreased. The changes in the level of urea and creatinine were not statistically significant. The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Administering a ketogenic diet for a relatively longer period of time did Continue reading >>

Diet 911: Ketosis For Dummies

Diet 911: Ketosis For Dummies

Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. 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 To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>

Making The Ketogenic Diet More Effective

Making The Ketogenic Diet More Effective

Eating Out The keto diet is one of the most popular lifestyle choices and weight-loss programs today and as it becomes more popular it becomes easier to to find keto friendly dishes in most good restaurants. True most restaurants don’t necessarily advertise low carb or ketogenic meals, but as long as there are meat, fish, and seafood dishes on the menu, you are good to go. Choose one of these proteins and add a serving of non-starchy vegetables or salad and you should be okay. Meals that are based on eggs are also great options. Most restaurants provide dishes with eggs and bacon. Another great option is the burger minus the bun. These are meat patties with lettuce or cabbage leaves acting as the bun, or you can leave the bun alone and replace the home fries with non-starch vegetables. You can supplement them with eggs, bacon or avocados. Meanwhile, there are also good options for desserts. You can opt for berries with a serving of double cream. To Count Calories or Not Yes and No! Learn to eat like a thin person. And how is that? Eat until you are no longer hungry and then only eat your next meal when you are hungry again. Especially when you start a low carb diet, it is essential that you eat until you are full and to steer clear of limiting calories excessively. Typically, a keto diet brings about weight loss without a deliberate restriction of calories. How is that possible? When you stop eating excessive carbs, your body can start listening to itself, just like thin people do. It will tell you when to eat and when to stop. This sounds simplistic, but when we overeat for years we can’t hear the signals that we are full anymore. This change is probably one of the most significant aspects of a keto diet. Once you experience this, you will stop blaming yourself for Continue reading >>

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k 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 >>

Ketogenic Diet: Lose Weight With Ketosis

Ketogenic Diet: Lose Weight With Ketosis

If you’ve faced a health or weight loss plateau, you might have heard about the ketogenic diet. But what is ketosis? Going into ketosis, or a state of fat burning, isn’t complicated, but it takes motivation. It’s a way to burn stubborn fat and lose weight. Today we’ll explore questions like what is the ketogenic diet, what is ketosis and how does it work, what are keto foods, and the benefits and dangers involved in following a ketogenic diet plan. As a bonus: I’ll provide a 1 week ketogenic diet plan plus a complimentary workout plan. Together, they will help you burn stubborn fat. We try so hard to lose a few kilos or pounds, but most of the time we don’t manage to. Luckily, there is an easy way to turn the body into a fat burning machine: the ketogenic diet. Why the ketogenic diet? It’s commonly believed that consuming fewer calories will lead to weight loss. It looks something like this: Calories stored (or lost) = Calories consumed – Calories burned Following this equation, if we eat less, we’ll create a calorie deficit and in turn, use our stored fat . Assumably, we’ll lose weight. It seems easy to do. But, things go wrong. First, as many know from experience, eating less is torturous. Second, we often don’t lose weight with calorie restriction diets. Worse than that, we sometimes lose the weight and gain it back–and do damage to our metabolism in the process. Losing weight and gaining it back means a slower metabolism. This is because body fat storage is not just a matter of calories in and calories out. It is the result of millions of years of evolution. To understand what happens, we need to review some basic biochemistry. We know that an adult has: A glycogen (carbohydrate) reserve that lasts about 1 to 2 days of survival, maximum. Fat Continue reading >>

The Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>

What's Up With The High-fat Diet Trend—and Does It Work?

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 >>

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Recently, many of my patients have been asking about a ketogenic diet. Is it safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss. What is a ketogenic diet? In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and 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 >>

In Depth Look At Ketogenic Diets And Ketosis

In Depth Look At Ketogenic Diets And Ketosis

What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions. What's So Great About Being In Ketosis? Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits. Benefit 1 The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Benefit 2 Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.[1] Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis. Benefit 3 Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors. Benefit 4 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, alon Continue reading >>

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that Continue reading >>

Is A Low-carb Diet Effective For Burning Fat? Is Ketosis Dangerous?

Is A Low-carb Diet Effective For Burning Fat? Is Ketosis Dangerous?

“The future is already here – it’s just not evenly distributed.” ~William Gibson One hundred years from now, medical doctors, scientists, nutritionists, and the general public will be puzzled and astounded by how few of us were able to grasp the obvious – high-carb, low-fat diets simply do not achieve long-term fat loss. Athletes, bodybuilders, Hollywood and others have known for decades that a low-carb, high-protein diet achieves incredible fat metabolism and enables rapid muscle gains. Hundreds of scientific studies have – again and again – proven the same. Special interests have ridiculed and disparaged these approaches and prevented most of this knowledge, however, from being incorporated into conventional wisdom. While some diets do follow effective fat loss principles, many take them to extremes (Atkins, Dukan, the Ketogenic Diet, etc.), advocating weight loss at any cost. Avoiding fruits and vegetables while encouraging hot dogs and bacon binges – while it might actually help you lose weight in the short term – is not a healthy or sustainable strategy. The LeanBody System is unlike these diets in that you will achieve fat loss and muscle gains as a direct result of improving your overall health, not sacrificing it. So How Do Low-Carb Diets Work? Extreme low-carb diets push the body into ketosis, which means that the body primarily burns fat (instead of carbs) for energy and levels of ketones in the blood are elevated. Ketones are small carbon fragments created by the breakdown of fat stores after the body is depleted of stored glucose (known as glycogen). Humans can use ketones as energy for bodily functions and even as a replacement for glucose to provide fuel to the brain. Since the body relies on stored fat for energy, people lose weight – Continue reading >>

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