How Long Can You Stay In Ketosis Safely?
Are you looking for a diet for weight-loss or fat-loss? If so then you might be interested in ketosis. The question is whether you can stay on it permanently. That’s because it’s critical for any ‘diet” to become part of your everyday life and eating habits. It’s important to first understand what it is all about. It’s a natural state of the human body when it’s fueled almost 100% by body fat. This state takes place during a low-carb or “keto” diet as well as during fasting. It’s important to understand how this process is related to fat loss. The term originates from the fact that the human produce produces tin fuel molecules known as “ketones.” When the body doesn’t have enough blood sugar/glucose it gets energy from this source. The body produces chemicals when it gets a very low supply of carbs and a moderate amount of protein. The liver’s fat produces ketones then the body and brain use it for fuel. The process is especially important for the brain since the organ can only run from glucose/ketones. Medical research shows that early humans probably experienced the state very often. The reason is that hunter-gatherer societies ate a high-meat diet and had less access to carbohydrates than modern humans. As a result human bodies evolved so they could get energy from fat even though it mimicked starvation mode. Today there are various reasons why people use the ketogenic meal plan. Some of the most common ones are to lose weight or control epilepsy. The firm supporters point out the health benefits of the diet but others note that it’s a dangerous “hack” of the body’s regular metabolic system. These are the benefits to this process: Less eating due to no appetite More fat loss from abdominal cavity Lower blood sugar/insulin levels Lo Continue reading >>
Why This Doctor Recommends Keto (with A Catch)
Would clinical nutritionist Dr. Josh Axe, DNM, DC, CNC, recommend the keto diet? "Absolutely," he told POPSUGAR. But there is a catch. You can't do it forever. A brief refresher, if you don't already know: the keto diet is a high-fat, moderate-protein, low-carb diet in which you switch your body's primary energy source from carbohydrates to fat (i.e., from glucose to ketones). Up to 80 percent of your calories come from fat — we're not kidding when we say high-fat! That's what differentiates this diet from something like Paleo or Atkins — they're both low-carb, but with keto, the emphasis is on the fats. "I don't think somebody should be on a full ketogenic diet for more than three months," he said. "What I teach is not that everybody should be on a ketogenic diet — the basis of what I teach is traditional Chinese medicine, or TCM — but if somebody has the goal of overcoming epilepsy, fighting cancer, overcoming blood sugar issues like diabetes, losing weight, or even some hormonal issues, the ketogenic diet is a great temporary diet." "Everybody is different; depending on somebody's genetics, depending on somebody's health goals or struggles, certain people should be on certain diets," said Dr. Axe. For the patients he believes need the keto diet for what he calls "a breakthrough" in their health, he likes to limit it to three months. "When I put my patients on it, it has been for a maximum of three months. I know some people who have been on [the keto diet] and have done it for a year and done well with it. But I don't think people should be on a ketogenic diet fully for more than a year — absolutely not for more than a year." His reasoning for this is rooted in human history and the biology of our ancestors. As Dr. Axe is a clinical nutritionist with method Continue reading >>
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How To Maintain Ketosis
The ketogenic diet is all the rage right now, and more people are learning about the benefits of ketosis on their health and weight loss goals. However, there’s still some confusion around the process itself and the correct ways to maintain ketosis. This information will help you maintain a steady state of ketosis safely and efficiently, no matter your needs. Getting into Ketosis First things first. Before we can maintain ketosis we have to get understand what is ketosis and get into this primal metabolic state. Ketosis occurs when the body has little to no access to carbohydrates, its normal source of fuel, and begins breaking down and burning fat for energy instead. The ketosis process can have many benefits including: Curbed hunger and faster weight loss Improved blood sugar regulation Enhanced cognitive performance Better mental focus Less chance of inflammation Reducing risk for conditions like type II diabetes When the body’s in ketosis, fats are broken down and ketone bodies, or “ketones,” are created for the body to use for energy. Three Main Ways of Maintaining Ketosis Long-term Short-term Cyclical The way you use the ketogenic diet depends on your specific needs, but what’s important is making sure you maintain a state of ketosis during the full time you’re on keto. This is not the same as simple going low-carb, and it requires some extra effort and tracking. However, the results are worth the extra work! Short-Term vs Long-Term Ketosis Just as it sounds, the only difference between short- and long-term ketosis is the amount of time you properly follow the ketogenic diet. The standard version of the ketogenic diet involves eating around 20-50 grams of net carbs per day to keep the body in ketosis, although the exact amount depends on each person. C Continue reading >>
How Long Does It Take To Get Into Ketosis?
A question a lot of people who start a Ketogenic Diet want to know is, how long does it take to get into ketosis? After all, it is being in a state of ketosis that makes the diet, “ketogenic” in the first place. Being in Ketosis not only supercharges your body to be in an optimal fat-burning zone. It also gives you a longer, sustained energy, enhanced cognition, improved focus and other neuroprotective benefits. The Advantages of Ketosis don’t end there Being on a Ketogenic Diet and having your body rely on fats as its fuel comes with cardiovascular benefits as well. It has been shown that ketosis lowers bad LDL cholesterol while increasing good HDL cholesterol, decreasing a person’s risk of heart disease as well as improving insulin resistance amongst others. There are also studies into the ketogenic diet’s effects on Alzheimers Disease, Bipolar Disorder among others that have shown promising results. The Ketogenic Diet itself was used in the early 1900’s to control epileptic seizures and is still used today for those resistant to seizure medication. But we won’t dive deeply into all of that today. Today we’re going to answer the question, how long does it take to get into ketosis? So, how long does it take to get into Ketosis? Nobody can tell you accurately how long it will take to get into ketosis as the time it takes for your body to start creating ketone bodies varies between individuals. We all have unique metabolisms, varying resistance to insulin, previous diet, and other biological factors that differentiate us from one another. If one were to give a timeframe, it would be safe to say that typically you can expect your body to get into ketosis within a period of 2-10 days if you stick to the recommended macro nutrients. (use our keto calculator Continue reading >>
What Is Keto Flu? (plus 6 Ways To Cure It)
You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy. Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu. (CARB FLU = KETO FLU) KETO FLU INFOGRAPHIC – please pin! Please feel free to pin and share this infographic about the keto flu. WHAT IS KETO FLU? Keto flu describes the flu-like symptoms that people starting a low-carb diet often experience. These symptoms are caused by your body being too used to receiving carbohydrates from the food you eat and not being able to change your body’s energy source when you stop eating carbs. (If you’re interested in the science, then this article provides a very detailed explanation of why keto flu happens.) Some people explain keto flu as symptoms resulting from withdrawal from carbohydrates (think drug addiction here). And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like additions. But don’t panic if you think you have keto flu. I’ve listed several ways to shorten that period of feeling crappy below. WHAT ARE THE SYMPTOMS OF KETO FLU? If you just started a low carb or ketogenic diet, then you might experience keto flu symptoms like: Fatigue Sugar cravings Dizziness Difficulty focusing (or Brain Fog) Nausea Difficulty Getting To Sleep Irritab Continue reading >>
Ketogenic Diet Faq: All You Need To Know
Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>
How Long Does It Take For The Ketosis Diet To Work?
When it comes to weight loss, everyone wants rapid results. A ketosis diet, better known as a ketogenic diet or low-carb diet, helps you lose weight by forcing your body to burn fat for energy instead of carbs, causing you to go into a state of ketosis. The rate of weight loss on a ketosis diet varies, and how long it takes to work depends on how much weight you need to lose, but you may be able to lose more than 12 pounds in a month. Video of the Day Your body's preferred source of fuel is glucose, which is derived from carbohydrates. When fasting, your body undergoes hormonal changes that stimulate the release of fat from your fat cells, where it is transported to the liver and made into ketones, which are then used for energy. The ketogenic diet is high in fat and protein and low in carbohydrates, which mimics fasting to produce ketones and the state of ketosis. How quickly you get into ketosis varies, but can happen in one to two days. When followed as advised, people on a ketogenic diet for weight loss lose weight and lose it quickly, according to dietitian Juliette Kellow. According to a 2008 study published in the "American Journal of Clinical Nutrition," men who followed a ketogenic diet for four weeks lost an average of 12 pounds. The men in the study were able to eat fewer calories without feeling hungry or dissatisfied. It's important to note that this was a small, short-term study, and weight loss results may vary. The concern with losing weight too quickly is that you lose muscle and water rather than fat. Most health care professionals recommend a slow rate of weight loss of about 1 to 2 pounds a week. Losing water and muscle on a weight-loss diet may zap your energy levels and your motivation, and you may be more likely to regain the weight. While ketogen Continue reading >>
Keto Flu 101: Everything You Need To Know
In Keto Flu 101 my goal is to answer the questions I get asked on a daily basis about the Keto Flu. Many people who are interested in going into ketosis are afraid that they will get the keto flu and are looking for ways to avoid getting it all together. While every person’s experience is different, knowledge is power, so prepare to arm yourself with as much information about the keto flu as possible before you start the diet, so you know what to expect. ~ This post contains affiliate links to help you find the products we use. Already started Keto? Don’t worry; this post will still give you the tools you need to prepare yourself as well. Look, this is the rest of your life we are talking about. As my favorite author, C.S. Lewis said “Hardship often prepares an ordinary person for an extraordinary destiny.” and that is true even in the case of the keto flu! Keto Flu 101: Everything You Need To Know The “keto flu” is what we commonly call carbohydrate withdrawal symptoms. These symptoms usually occur in people who start a low carb diet that alters their hormones and causes and electrolyte imbalances. Don’t let this alarm you; this is a GREAT thing. In other words, it describes a cycle in the body adapting to a newly started low carb diet. Think about the keyword here, which is withdrawal. The same way an addict withdrawal from any drug. Your body is so used to living off of carbs that both your body and your mind think you need these to survive. On most diets you’ve tried in the past, your mind was probably much harder to fight than your body. Maybe you’ve never been on a diet that caused you to go through any form of withdrawal, and that’s where you’ll find the greatest source of power when it comes to Keto! With Keto, once your body goes through w Continue reading >>
The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
Is There A Time Limit For Ketosis?
There are some examples of humans being in ketosis for extended periods without ill effects. As Rose mentioned, the Inuit probably lived more or less their whole lives in ketosis, or at least most of them were in ketosis most of the time. They weren't the only such culture, either???maybe the Masai and maybe the Bison people of the American Great Plains did likewise, at least sometimes. There there was the one-year-long experiment in which Vilhjalmur Stefannson and another subject ate nothing but meat while under medical observation. Then there are the thousands of children who have gone on a ketogenic diet to treat their epilepsy. Many of them stayed on the diet continuously for years. In Caraballo 2011 they reported on more than 200 patients who had been on the diet for between 1 and 12 years, with a mean of 3.5 years. In that and in other studies, it seems like there weren't any common, bad side-effects. (There were some side-effects, but they weren't too bad or too common. The worst was stunted growth, but I think that was not due to ketosis but due to the fact that those diets were usually calorie-restricted and water-restricted, and children need calories and water to grow!) Also, you have been in ketosis for a year or two straight. Before you started eating solid food. Also there are the modern group of zero-carb eaters, of which apparently Rose and my wife Ambimorph are the representatives on Paleohacks. They hang out on a forum named "Dirty Carnivore" and some of them (used to?) hang out on a forum called "Zeroing In On Health". There are apparently dozens of them, at least, who've stayed continuously in ketosis for at least a year. In short, I've looked for evidence that being in prolonged, continuous ketosis is harmful and I haven't found any. I don't see any Continue reading >>
The Keto Diet Is Gaining Popularity, But Is It Safe?
A new twist on extreme weight loss is catching on in some parts of the United States. It’s called the "keto diet." People promoting the diet say it uses the body’s own fat burning system to help people lose significant weight in as little as 10 days. It has also been known to help moderate the symptoms of children with epilepsy, although experts are not quite sure why it works. Proponents say the diet can produce quick weight loss and provide a person with more energy. However, critics say the diet is an unhealthy way to lose weight and in some instances it can be downright dangerous. Read More: What is the “Caveman Diet?” » What Is Ketosis? The “keto” diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis. Ketosis occurs when people eat a low- or no-carb diet and molecules called ketones build up in their bloodstream. Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy. Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age. However, many experts say ketosis itself is not necessarily harmful. Some studies, in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people. However, other clinical reviews point out that patients on low-carbohydrate diets regain some of their lost weight within a year. Where It’s Helpful The keto diet was created by Dr. Gianfranco Cappello, an associate professor of surgery at the Sapienza University in Rome, Italy. He claims great success among thousands of users. In his study, more than 19,000 dieters experienced significant, rapid weight loss, few side Continue reading >>
How Long Does It Take To Get Into Ketosis?
[Some of the links in this post are affiliate links. If you choose to purchase something after using one of those links, I might receive a small financial compensation at no cost to you.] The main benefit of going into ketosis is the reduced hunger that results when you start burning fatty acids for fuel, so many dieters aim to get into that state quickly. Getting into ketosis is a simple process and occurs faster than most people think. What takes longer is adapting to using fatty acids for fuel. It will also take a few days before you start spilling unused ketone fragments into your urine. That kick-start of energy also doesn't happen until ketosis is well underway, as you'll need to be burning fats before you start to feel better. If you're looking for a great way to kick-start the new year off right, a Keto diet can help you change your life for the better. With the help of the state of ketosis, the most effective way to shed those unwanted pounds, you'll be able to lose weight without feeling hungry or deprived. In no time at all, you'll be in the wonderful state of ketosis and singing its fat-burning praises. But, when can you expect that to happen? How long does it take to get into the state of ketosis? It's quicker than you think. What takes longer is reaching a point where your brain is happy and satisfied living on ketones. If you're looking for the signs and symptoms of ketosis, that will also take a bit longer. By the time your ketone strips are registering ketone production, ketosis has already begun. Sure, it's a nice motivator to see those sticks turning pink or lavender, but that is not when ketosis first starts. It will take two to three days before you start to spill ketones into your urine. This is why the definition for the state of ketosis isn't alw Continue reading >>
Is Constant Ketosis Necessary – Or Even Desirable?
162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: research and synthesis and the gestation of future blogs. The hard part is collecting, collating, and then transcribing the ideas swirling around inside my brain into readable prose and hopefully getting an article out of it that I can share with you. A while back I briefly mentioned a paper concerning a ketone metabolite known as beta-hydroxybutyrate, or BHB, and its ability to block the activity of a set of inflammatory genes. This particular set of genes, known as the NLRP3 inflammasome, has been linked to Alzheimer’s disease, atherosclerosis, metabolic syndrome, and age-related macular d Continue reading >>
Ketogenic Diet Faq
With all the new people finding, switching, and transitioning into a low carb diet, I figured it was about time I put together an FAQ on all the common questions that are asked when someone is starting out. I don’t go too in depth in the answers, but I tried to give a direct answer and then link to a more in depth article on the topic to help you fully understand it. If you have any other questions you’d like to be added, changed, or are unsure about – please feel free to leave a comment below so I can fully explain, or make changes to the answers on this page. Best wishes, and to all the new people out there – good luck and happy dieting! Frequently Asked Questions Click any of the questions below and it will take you to the answer. How Long Does It Take To Get Into Ketosis? A ketogenic diet is not a diet that you can whimfully choose to go on and off of at any point. It takes time for your body to adjust and go into a state known as ketosis. This process? Anywhere from 2 – 7 days, depending on your body type, activity levels, and what you’re eating. The fastest way to get into ketosis is to exercise on an empty stomach, restrict your carbohydrate intake to 20g or less per day, and be vigilant with your water intake. To improve the rate at which you enter ketosis, there is a method called Fat Fasting. I’ve written an article on Fat Fasting on a Ketogenic Diet and everything involved with it. Make sure that if you use this method, it is only for a few days, otherwise it can bring harm to you. Where Can I Find Low Carb Recipes? Everywhere on the internet! There’s recipes on almost every health website nowadays, and a quick Google of what you want will definitely help you out. You can even convert high carb recipes that use sugar or fruits in them to low c Continue reading >>
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 >>