Is It Safe To Stay In Ketosis Indefinitely?
There seems to be a lot of focus on the state of Ketosis these days, with many people asking the same questions: Am I in ketosis? How many carbs does it take to get thrown out of ketosis? What should I do if the Ketostix aren't showing that I'm in ketosis anymore? I'm only eating 20 carbs, why am I not in ketosis? Is it safe to stay in ketosis indefinitely? And while some of these questions are certainly important, like just how safe of a diet is the Atkins Diet long-term, overall it seems that the low-carb community is putting too much emphasis on the process of ketosis and not enough focus on nutrition. With so many different versions of Atkins out there, and people still doing all of them, I don't see the questions going away anytime soon. With that in mind, I thought I'd take a moment and do a post on my own personal views about ketosis and its long-term safety. Thoughts on Ketone Testing Strips In the 70s, the whole Atkins' diet was built up around the idea of ketosis being the revolutionary miracle to save you from obesity. Like everyone else, I rushed out to the drug store and bought myself a bottle of ketone testing strips -- Ketostix they called them back then. These ketone testing strips were actually created for diabetics who needed to test for the presence of Ketoacidosis. Acetoacetate are the type of ketone you are actually looking for when you test your urine: the ketones that prove a diabetic is in trouble. The sticks don't test for the state of ketosis because that is actually measured by ketones in the blood, but at the time, Dr. Atkins felt that ketone testing strips were an accurate enough test. Plus they gave dieters the motivation they needed to put his Revolution to the test. Since then, we've discovered they aren't very accurate, even for urinary Continue reading >>
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 >>
How To Get Back Into Ketosis After Binging On Holiday Carbs
With Christmas and New Years being a time filled with a lots of bread, pasta, cookies, beer, and everyone’s favorite dish, it’s going to be very hard to stick to a ketogenic diet. While it’s completely possible to make keto-approved foods or to stick to the protein and zero carb snacks that you might have, it’s a little unrealistic. Especially if you’re going to a event or a family party, with social pressure not being on your side – there’s a very good chance you’re going to end up eating carbs. Recently, during Christmas, I probably ate at LEAST 400 grams of carbs. Yes, might sound like overkill for some of you but the fact of the matter is, besides the holidays – I’m ALWAYS in ketosis and I’m always a low body fat percentage. This means my body can process carbohydrates quite well. This also means I can get back into ketosis very quickly. The more you practice the ketogenic lifestyle, the easier it is for your body to enter a state of ketosis after being knocked out of it. Anyways, I ate tons of pasta, rice, cake, cookies, a giant italian sub, and drank some beer. The day after, I followed the workout protocol I am about to give you and I was already back to burning ketones the day after. Keep in mind, it might take you just a little longer than me but, there is no doubt in my mind that by following what I am about to tell you, it will be the fastest way for you to get back into ketosis and start burning fats for fuel. Don’t Be Too Hard On Yourself First off, eating a ketogenic lifestyle is exactly what it sounds like – it’s a lifestyle. There’s going to be times where you are 100% ketogenic all the time and feeling great – then there’s going to be times where all you want to do is eat a bowl of pasta or a sandwich. Here’s the thin Continue reading >>
The 4 Ketosis Symptoms You Should Be Looking For
Ketosis is the condition in which your body begins burning fat instead of carbs for its energy source. The benefits of ketosis range widely, but some of the best include: fat loss increased endurance less cravings shredded physique neurological optimization But how do you know when you’re in ketosis? Are there symptoms that you’re in ketosis? Is there a way to “feel” like you’re in ketosis? Obviously the best way to see if you’re in ketosis is to test you breath, blood, or urine. However, we’ve constructed the following list to help you detect the signs that you’ve transitioned into ketosis and turned your body into a fat burning machine! If you’ve been on the Ketogenic Diet for at least a week, run through this list of ketosis symptoms, and see if they fit what you’re experiencing! 1. Ketosis Breath A popular report from many low-carb and keto dieters is that their breath is less than desirable. The smell has been compared to fingernail polish remover, which is believed to come from the presence of acetone. Acetone is, of course, a ketone body, and is also found in many brands of nail-polish remover. 2. Keto Flu After a life full of ingesting large portions of carbs for energy, dropping carbs and moving into ketosis can often result in ketosis symptoms known collectively as the “keto flu.” It’s not unheard to feel light-headed, fatigued, or anemic when your body runs out of carb stores and begins turning to fat for its fuel source. You might feel irritable, or short-tempered; this is your body’s natural reaction to having sugar removed. Much like an addict in rehab, when you cut out mass amounts of processed sugars, you turn into a bit of a monster. Ketosis symptoms also include nausea, or stomach aches. These can be caused by your stomach r Continue reading >>
Is There A Dark Side Of Ketosis?
I can’t remember what appetizer she pointed to, but the woman sitting to the left of me said this so casually, and several folks at the table knew exactly what she meant, confirming what I’d long suspected: Ketogenic diets have officially gone mainstream – or recognizable at a party mainstream at least – in 2017. Let’s back up and demystify ketosis, which simply means you’re utilizing ketone bodies – more commonly called ketones – rather than glucose as your body’s primary fuel. Just like your car uses gasoline, your body needs fuel. That usually means glucose. But let’s say you’re on a very-low carbohydrate, higher-fat diet. Your body doesn’t get a lot of glucose, which primarily comes from carbohydrate and to a lesser degree protein. That means your liver’s backup glucose (glycogen) also becomes in short supply. Unlike your car, your body doesn’t just shut down. Thankfully, you have an alternative fuel source called ketones. Ketones are organic compounds your liver always makes. You’re cranking out ketones right now as you read this. During starvation or (more likely) when you restrict carbohydrate and increase fat intake, your body uses ketones as its primary fuel. In other words, when your body doesn’t receive or can’t make enough glucose, it shifts to this alternative fuel. Almost every organ can utilize ketones except for your red blood cells (which don’t have ketone-metabolizing mitochondria) and liver. Your liver, in fact, does the heavy lifting. This hardworking organ metabolizes fat into three ketone bodies: acetoacetate (ACA), beta-hydroxybutyrate (BHB), and acetone.(1) BHB is the first substrate that kicks ketosis into action. Among its benefits, BHB reduces chronic inflammation and restores healthy inflammation levels. In Continue reading >>
Water Fasting Ketosis Is Where The Fat Burn Heaven Begins
In this guide, you will learn everything you need to know about water fasting ketosis. I'll explain how water fasting can help you reach your absolute highest possible fat burn rates, which is easily the single biggest benefit of ketosis. You'll also see the science on how long it actually takes before you can enter ketosis during a water fast. You'll also learn about one of the most dangerous problems of water fasting ketosis. I'll also tell you why it is a very good idea to avoid one of the most common mistakes people make once they already reach ketosis during a water fast. Now that you know what you're getting yourself into, here's a quick overview of everything that's covered in this guide: The single biggest benefit of water fasting ketosis Simply put, ketosis is a state where you get to enjoy your absolutely highest possible fat burn rates. If you're on your regular diet, your body can draw energy from a couple of different sources (so not just from your body fat reserves). Those other, non-fat energy sources are the main reason why your fat burn rates stay on the low end, even if you start eating less food. But during a water fast, because you're eating no food at all, those other energy sources in your body will be completely wiped out after a while. Once that happens, your body will enter full ketosis, and in that state of full ketosis, your body will have no choice but to rely almost exclusively on your body fat reserves. With no other energy sources available, ketosis will trigger some pretty amazing fat burn rates in your body. Water fasting is one of the fastest ways to reach that state of super high fat burn. And a lot of people do a water fast just for this reason. There's only one problem with reaching ketosis through water fasting. PRO TIP: A different Continue reading >>
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 >>
Can I Eat Fruit On Keto?
Fruit is delicious, no one can really argue that point… but, how do fruit and keto mix together? Can you eat fruit on keto? Well then, what fruits can I eat on keto? So many fruit-based questions! We’ve already talked about what vegetables you can eat on keto. Now we’re going to have a discussion about fruit. Fruit? But there’s so much sugar in fruit! Are you trying to make me fat? Calm down there, champ. Yes, there are many fruits that are pretty high in sugar, but there are also a bunch that aren’t really that bad. Fruit contains a lot of beneficial vitamins, minerals and polyphenols, and if you’re really craving some pomegranate this time of year, you might as well go for it. Just in moderation. I like to add freeze dried fruits to baked goods in lieu of fresh fruit because they don’t go to waste, the portion is easy to control, and I find they pack in more flavor because they’re so concentrated. But, on to the questions! So, what’s so great about fruits? They’re all sugar! Okay, kind of true. Fruit does contain a lot of sugar. However, fruit also contains a lot of both soluble and insoluble fiber. Soluble fiber not only helps to keep our micro biome by acting as food for our gut bacteria (technically, called a prebiotic) healthy and well-fed, but it can also bind to excess cholesterol and hormones, and clear them from our guts. Fruit is also high in a variety of vitamins, minerals, antioxidants and other polyphenols. As many of these compounds are destroyed with cooking, and we tend to cook our vegetables, fruit can be the best option for obtaining necessary vitamins, like vitamin C. Well, what fruits are best on a keto or low carb diet? Berries. I’m not even going to pretend like it’s a close call. Berries are loaded with nutrition, and tend Continue reading >>
Will This Kick Me Out Of Ketosis?
A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on. How do humans enter ketosis in the first place? Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will be produced. Specifically, glycogen in the liver signals malonyl-coa to be formed by carboxylating acetyl-coa. Acetyl-coa is used in many processes and it’s the main substrate used to be turned into ketones. The wiki on regulation of ketogenesis which applies to this scenario says “When the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy. Acetyl-CoA is not being recycled through the citric acid cycle because the citric acid cycle intermediates (mainly oxaloacetate) have been depleted to feed the gluconeogenesis pathway, and the resulting accumulation of acetyl-CoA activates ketogenesis.” Basically, when there is more acetyl-CoA than oxaloacetate, the acetyl-CoA becomes acetoacetate, a ketone body. In plain English, carbs provide oxaloacetate, so if it doesn’t have carbs, it likely isn’t going to kick you out of ketosis. I’ll state the exceptions later. Why do humans enter ketosis so readily? Humans enter ketosis faster than any animal on the planet. It usually takes 24-36 hours before we enter ketosis.This is because we have huge brains and tiny bodies. Our brains need ~400 calories/day, which for most people that equates to 20% of our total energy demands. To put this in perspective, most anim Continue reading >>
7 Tips To Stay Shredded While Gaining Mass
Sponsored Content I’ll start with two words you might already be familiar with: ketogenic diet. The words “keto” and “macros” have been floating around in the bodybuilding community a lot recently. If you’re familiar, you probably know keto as a way to get shredded: the basic mantra is "eat fat to lose fat." Now you’re thinking… “Wait, this is a keto article? There’s no way to add muscle while in ketosis.” You’re mistaken, and I can prove it because I’ve done it. Ketosis for shredding is only half the story. If you get systematic about the way you eat, cycling off of keto weekly for about 24 hours to refeed, then you can absolutely add lean mass AND stay shredded while you’re doing it. A brief keto overview: (You can skip ahead to the tips if you already know the basics) In a nutshell, a ketogenic diet requires switching your metabolism from glycolysis (burning glucose, a byproduct of carbohydrates) to ketosis (burning ketones, a byproduct of fat). To accomplish that switch, you have to deplete your body of glycogen and keep your blood glucose levels incredibly low. That means eating a high percentage of fat, a moderate amount of protein (too much protein and it can get converted into glycogen), and an extremely low amount of carbohydrates. We all know high protein as a bodybuilding essential and we’ve been talking about carb timing for decades. But flipping into ketosis basically requires that you look at that all-important third macro: fat. And more importantly, ketosis requires looking at all three of those macros in relationship to each other. To stay shredded while getting big, you actually have to lower your protein calories a bit and replace those calories with fat. There’s a lot of research being done on the benefits of operating Continue reading >>
Vegan Keto Diet Plan – Lose Weight While Saving The Planet
The ketogenic diet can be a wonderful thing…. It helps people all over the world lose weight, control diabetes, reduce seizures and more. But here’s the thing… The keto diet is typically full of animal products such as meat and eggs! Understandably this leaves many vegan’s asking the question “How can a vegan adopt a ketogenic diet when it’s usually full of meat and butter?” Well we’re here to tell you it doesn’t matter if you’re vegan or vegetarian, you can ABSOLUTELY achieve ketosis and reap the benefits that come with it. And to prove it we’ve developed a comprehensive 7 day vegan keto diet plan which we’re going to provide you today absolutely free. But first we need to tell you something… It’s Important to Do it Right We personally utilize this diet here at Vegan at Heart but the reality is… Both the Vegan and Ketogenic diets restrict certain foods from being eaten and combining them has the potential to result in nutritional deficiency – if not done correctly. This depends on the individuals age, nutrient requirements, health status, knowledge and lifestyle. While we believe that the vegan ketogenic diet can be adopted in a healthy way and provide many benefits, if you are doing this for medical reasons or have any doubts we recommend you consult a medical professional before embarking on this journey. Now that’s out of the way, before we get into the diet plan let’s clarify the rules we must follow to enter ketosis as a vegan. How to Follow a Vegan Ketogenic Diet The main steps involved with a vegan ketogenic diet are: Avoid all animal products such as meat, fish, poultry and dairy Restrict net carbs to 30g – 50g net carbs per day (based on caloric requirements) Consume at least 0.4g – 0.6g of plant based protein per pound Continue reading >>
What Is A Ketogenic Diet?
What Is a Ketogenic Diet? If medicine doesn't control seizures in epilepsy, sometimes doctors prescribe a ketogenic (or keto) diet. A ketogenic diet is a strict high-fat, low-carbohydrate diet that can reduce, and sometimes stop, seizures. It's called "ketogenic" because it makes ketones in the body. Ketones are made when the body uses fat for energy. By replacing carbs with fat in the diet, the body burns more fat and makes more ketones. The ketogenic diet is prescribed by a doctor. Kids on the diet need to be followed closely by a dietitian to make sure they follow the diet and get the nutrients they need. The diet starts with fasting during an overnight hospital stay. Who Needs a Ketogenic Diet? Children with seizures that are not well-controlled by medicines (called intractable epilepsy) and severe epilepsy syndromes (such as infantile spasms or Lennox-Gastaut syndrome) might benefit from a ketogenic diet. Studies show that the ketogenic diet also may help treat other conditions, such as diabetes, obesity, and even cancer. How Does a Ketogenic Diet Work? Although the ketogenic diet for epilepsy has been around since 1920, doctors aren't exactly sure how the higher ketone levels works. Some seizure types seem to respond better than others to the ketogenic diet. In babies, the keto diet is given in formula. Young children may be fed by a tube that is place in the stomach by a surgeon. This helps the child stay on the diet. How Long Do Kids Need a Ketogenic Diet? You should know if a ketogenic diet works for your child within a few months. If it does, your doctor may recommend weaning your child off the diet after 2 years of seizure control. The weaning process is done over several months to avoid triggering seizures. Some people stay on a ketogenic diet for years. Are Continue reading >>
7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet
One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>
How Long Does It Take To Get Into Ketosis? Important Facts You Need To Know
How long does it take to get into ketosis? To be honest, I hadn’t heard about ketosis until a few years ago. And I certainly wasn’t asking how long it would take me to get into ketosis! Now I’m glad that I did hear about it, and that I did get into ketosis, because it has made a significant difference to my health and my life. If you’re still wondering what ketosis is and whether it’s important, I hope that I’ll be able to answer some of your questions. At the end, I’ll be asking you, "How long does it really, honestly, genuinely take to get into ketosis?" Quick Navigation What Is Ketosis? Ketosis means that your body is producing ketones, and your brain is using the ketones as a source of fuel. Ketones are produced by the liver, as a product of breaking down fats. Ketosis is your body’s natural response to starvation. It is the reason humans have been able to survive through periods of shortage. What happens is that your body switches from using glucose as a fuel and uses your own stored body fat as fuel. (And some of us have ample stores!) So that’s the answer to one of the first questions you may ask, "Is ketosis safe?" Yes, it’s safe, it’s how your body operates naturally. We’ve really messed with it, because we don’t go for long periods without food, so our bodies live off glucose all the time. The ketosis that is bad for you is ketoacidosis, a life-threatening condition for Type 1 diabetics, when there are too many ketones in the blood together with high levels of glucose. Your liver is always breaking down some fat, so there are always some ketones in your blood. But you are "in ketosis" when the level of ketones in the blood is between 0.5 mmol/dl and 5 mmol/dl. These are the levels given by Dr Stephen Finney who is a real expert in the Continue reading >>
Keep Yourself In Ketosis
When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote Continue reading >>