diabetestalk.net

How Many Carbs Kick You Out Of Ketosis?

How Many Carbs Should You Eat On A Ketogenic Diet?

How Many Carbs Should You Eat On A Ketogenic Diet?

If you’re considering going “keto,” keep in mind you’ll need to consider everything — worked out down to the last gram — regarding how many carbohydrates you can consume. One thing’s for sure: the statement “low carb” isn’t open to interpretation. This isn’t a quick fix “fad” diet; it’s meant to promote real and lasting change for your body — change that’s ultimately going to help you become less dependent on glucose and able to melt through fat for energy instead! You need to actually cause a metabolic shift, and just simply guessing if your carbs are low enough isn’t going to be the most efficient way to do that. While you’re on the ketogenic diet, you absolutely must keep your carbohydrate count within the specified range your body operates in — at all times. If not, you won’t reach a state of ketosis, thus rendering the entire program null and void. With that in mind, it’s important to realize you’re doing this as a more long-term process for lasting results. No matter what your goals or desired outcome, eating a lower carb diet than you are now is certainly going to benefit you in the long run. So, How Many Grams of Carbs Should I Have? If you’re a “normal” person — and by normal, we simply mean “non-athlete” — then you’ll be alright following the standard ketogenic dietary ratios. (And we use the word “standard” here because there isn’t just one version of the ketogenic diet — but more on that in a bit.) You can enjoy fantastic benefits going keto, including effortless fat loss, increased lifespan, improved energy, and sharper mental focus. Everyone responds differently to different amounts of carbohydrates, but there are some general starting points. But to achieve those, you’ll need to make yo Continue reading >>

Can I Eat That On Keto?

Can I Eat That On Keto?

This is a totally understandable question for a few reasons: Keto is often presented as a strict, rigid diet with a lot of rules, and even more dogma There are so many conflicting reports on what is, and isn’t, “keto friendly” Keto is often simplified to lists of “safe” foods The consequence of being knocked out of ketosis is given way too much weight I’ll tackle the big question first, and then break down that list further in this post. In a word: yes. Yes, you can eat that on keto. How do I know that, even though I have no idea what food you’re talking about? Because you can eat anything on a ketogenic diet, in the right quantity. Keto isn’t about specific foods, it’s about macronutrients and keeping your body burning fat for fuel. Even further, a low carb or ketogenic way of eating is about making informed food choices, based on what’s best for you at that moment. This concept is as simple or difficult as you want to make it. You may decide that eating a small piece of the special pie your grandma made at Thanksgiving is worth being kicked out of ketosis for a day. You may also decide that eating a slice of pie will lead you down the path of a week long sugar bender, and that is might be best for you to stick with the sugar-free dessert you brought. Knowing what your body needs is a key part of keto. In terms of the day-to-day foods you may be questioning, it comes down to a similar choice. When determining whether or not you want to eat a specific food, think about how many carbs are in that item as compared to the approximate number of carbs you eat in a day, and go from there. If you eat 20g of carbs in a day, maybe a daily yogurt with 12g of carbs isn’t in the cards for you. This will take some label-reading, but knowing the nutritional cont Continue reading >>

9 Reasons Why You Aren’t In A State Of Ketosis

9 Reasons Why You Aren’t In A State Of Ketosis

If you’re having trouble getting into ketosis, it is useful to understand the factors that actually impact blood ketone levels. When I first started on the ketogenic diet, I made sure to educate myself fully on how I can efficiently get into a fat-adapted state (ketosis). Just like everything else, there’s going to be some hurdles you’ll face when adopting a keto lifestyle. Watch out for these 8 ketogenic pitfalls you could be potentially be falling for. 1. Carbohydrates Pretty much all steps involved in producing ketones are inhibited by insulin, this means that ketone levels are extremely sensitive to carb intake. There isn’t an exact amount of carbohydrates that works for everyone to get into ketosis. But, there is a general guideline that works for most people. It has been estimated that around 50 grams per day or lower of carbohydrates will elevate your blood ketone levels. You should be eating less than 30 grams in order to get into ketosis. From personal experience, I found that if i’m more active on any given day, I can get away with eating more carbohydrates and still have decent blood ketone levels. I actually have been able to get away with upwards of 100 grams of carbs and still be in ketosis. I believe this is because when you are active, you are burning extra glycogen storages that come from carbohydrates. 2. Protein. Just like carbohydrates, increasing your intake of protein to fat in your diet will limit your ketone production. The reason behind this is because over half of amino acids in proteins are converted into glucose in the body, thus, producing an anti-keto effect. This is not as big of a deal for athletes / people who are very active because the body is utilizing the protein and amino acids to the point where it is not hindering your k Continue reading >>

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

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 >>

How To Find Your Ketogenic Diet Carb Limit

How To Find Your Ketogenic Diet Carb Limit

There is no legitimate carb limit for keto. The keto gods won’t banish you to burn in sugar hell forever if you eat an extra blueberry. The truth is that every person has a different carb limit that they should stick to so that they can trigger ketone production. This “carb limit” also changes depending on the day. Whether your body achieves ketosis or not — the main reason why you are limiting carbs in the first place — depends on many factors. Some people may be able to get into ketosis with a slightly higher carb intake while others need to restrict their carbs below 35 grams per day. So, what does this mean for you? How can you find your very own keto carb limit? Finding Your Keto Carb Limit Although everyone may need to restrict their carbs to slightly different amounts to get into and stay in ketosis, there is a carb limit that almost anyone can use to achieve results. This keto carb limit is 35 grams of total carbs and 25 grams of net carbs. (Net carbs are found by subtracting the grams of the fiber from the total grams of carbs.) If net carbs are further limited to less than 20 grams, then most people will get into ketosis even more quickly. Keeping your carbs consumption at this level and rarely going above it is a reliable way to stay in ketosis (as long as you eat the right amount of protein — more on that later). To figure out how to track your carbs and stay below the carb limit, here’s a guide you can use to keep it as simple as possible. And here is a brief list of what you should and shouldn’t eat to achieve ketosis: Do Not Eat Grains – wheat, corn, rice, cereal, etc. Sugar – honey, agave, maple syrup, etc. Fruit – apples, bananas, oranges, etc. Tubers – potato, yams, etc. Do Eat Meats – fish, beef, lamb, poultry, eggs, etc. Lea Continue reading >>

How Many Grams Of Carbs Keep The Average Person Out Of Ketosis?

How Many Grams Of Carbs Keep The Average Person Out Of Ketosis?

I realize that this is highly variable, but what number of grams have you guys found to be the threshold? I suppose if you are right at the threshold, you'll be passing in and out of it, so maybe we'd want a 10g buffer or something? Personally, I'd like to stay outside of it, but only just, and am wondering what the general rule of thumb is these days. I do strength-increasing workouts and walk around a lot, but I avoid what most consider to be "exercise." 1 Worst Carb After Age 50 If you're over 50 and you eat this carb, you will never lose belly fat. HealthPlus50 I was at 3 servings of fruit a day for a while (roughly 75g of carbs) but feel like I might be able to go a little lower. I think the 3 cups (pre-cooked) of steamed spinach would add a largely negligible amount. The 50g of natto per day has something like 5-7g. No other beans or legumes to speak of. Continue reading >>

All You Need To Know About Protein On A Low-carb Ketogenic Diet

All You Need To Know About Protein On A Low-carb Ketogenic Diet

Proteins, which consist of amino acids, are essential nutrients for the human body. They are one of the building blocks of body tissue and can be used as a fuel source. Unlike carbs, which are not essential for our body, protein and fat are a vital part of our diet. Without these two macronutrients, we would simply not survive. There is a misconception that the ketogenic diet is a high-protein diet. This is a myth; the ketogenic diet is a diet high in fat, moderate in protein and low in carbs. Why moderate in protein? Too much protein can kick you out of ketosis, while too little protein may cause muscle loss and increased appetite. What is the ideal protein intake? Does quality matter? Is too much protein dangerous? Let's have a look at these frequently asked questions in more detail. Why is protein so important for weight loss? Studies show that protein is the most sating while carbs are the least sating macronutrients. In other words, if you eat enough protein, you will feel less hungry and eat fewer calories. That's why it's critical to eat adequate amount of protein if your aim is to lose fat. Protein has also been shown to increase energy expenditure. This means that by following a diet rich in protein, you will burn more calories. This metabolic advantage is not significant (around 100 kcal a day) but every little counts! Another way to burn more calories is to build muscle mass. Protein is the most important macronutrient for preserving and building muscle tissue, especially for physically active individuals. More muscles burn more calories and slightly increase your base metabolic rate. This means that you will burn slightly more calories even at rest. Although protein slightly increases insulin, there is no need to worry about negative effects on weight loss. Continue reading >>

Kicked Out Of Ketosis? The Dirty Little Secret About Ketone Testing Strips

Kicked Out Of Ketosis? The Dirty Little Secret About Ketone Testing Strips

[Some of the links in this post are affiliate links. I might receive a small commission if you purchase something by using one of those links.] Confused about how ketone testing strips actually work? Do you think you've been kicked out of ketosis because they suddenly turned tan? Many low-carb dieters have misconceptions about Ketostix and blood ketone levels, so in this post, we are going to clear out some of those myths and misunderstandings. You'll get the truth about testing strips and learn what really causes those high blood ketone levels. If you hang out at low-carb forums for any length of time, you're bound to hear again and again how someone recently got kicked out of the state of ketosis, and they are looking for a fast way to get back in. Out of all of the issues that you can have with a low-carb lifestyle, understanding ketone testing strips is one of the biggies. “I got kicked out of ketosis,” is one of the most common complaints I hear. And while that may or may not be true, depending on the situation, there are a lot of misconceptions about the role that ketones and ketone testing strips play in a low-carb diet. Even those who are using a blood meter often go by the rumors circulating around the web instead of listening to Dr. Phinney himself. For example: One of the misconceptions I've run into over the years is the idea that ketones are used to fuel the entire body. This is only true at the very beginning of your low-carb diet. When the body first runs out of glucose, the body runs on protein and ketones, but as carbohydrate restriction continues past those first few days, your body goes through a series of steps, or adaptions, that eventually result in muscle insulin resistance. This resistance to the presence of insulin allows the ketones buildin Continue reading >>

How Many Carbs Will Kick You Out Of Ketosis?

How Many Carbs Will Kick You Out Of Ketosis?

You are asking what level of circulating and stored glucose is required to prevent you from primarily burning fat. Typically, one begins while primarily burning glucose and must virtually exhaust that before you begin adapting to burning fat. During that period the best answer is zero grams. After that, some tissues (such as red blood cells) can burn only glucose. Small amounts can be made from fats but usually one will cannibalize amino acids from muscle and converting them to glucose. About 30–40 grams of glucose is the minimum that one can achieve in a mixed diet and should suffice to preserve muscle. Protein will also kick one out of ketosis because as much as half may be converted to glucose on first pass through the liver. One would normally plan for 50–60 grams rather than the recommended 30–40 grams of protein to reduce muscle catabolism. Since the above totals 400 Calories, most Calories must come from fat and that is what actually drives ketosis. Fat kills appetite. The proportion of glucose and protein in a food would not matter if one is not hungry enough to eat. I keep using the term glucose because sucrose and HFCS contain 50% fructose which does not count. Fructose is metabolized into fat on first pass through the liver. Some long molecules are not digested and bacteria convert them to fats in the gut. Assume that those would be reported as fiber on a label. Finally, humans react to the circulating glucose/insulin level, not a written number. Very slowly digesting starches won’t break established ketosis. I find that beans and green vegetables do not count if served with enough olive oil. Continue reading >>

How Do I Get Back Into Ketosis Faster After Cheating?

How Do I Get Back Into Ketosis Faster After Cheating?

Did you let go of your low carb diet for the holidays? Have a free meal? Maybe a carb up? Or go out to dinner? Restaurants are well known for hiding sugar in their salad dressings and putting other carby ingredients into their food that you might not know about. What you expect to be low carb isn't always as low as you think. All it takes is a single teaspoon of sugar in the salad dressing or a light dusting of flour on that chicken breast and you'll experience the consequences without even know why! However, all is not lost! You can recover from your setback and get back into ketosis almost as fast as water fasting by following the diet plan outlined below. If you went to a Christmas party, you might not have been able to tell if your food was really free of carbs, or not. You might have not wanted to upset the host, or you didn't want to feel left out, so you ate something that wasn't on plan. Tempting Christmas treats are the downfall of many. Perhaps, you deliberately caved in to those delicious looking cupcakes or a soft, fluffy donut that your boss or co-worker brought into the office. The holidays are not the only time that your self discipline and love for low carb eating will be put to the test. Maybe you went on vacation and decided to not bother with all of that carb counting stuff. If so, you might have gained a few pounds. You also might have decided to chuck the low-carb dieting game, kick back, eat what you consider a normal diet, and just enjoy your vacation. All of that delicious food looked too good to pass up! If you work out regularly and did a carb up to improve hormonal balance by bumping up your Leptin level, you might also be wondering if there's a way to get back into ketosis more quickly than water fasting. If so, this article will help you, to Continue reading >>

Not Losing Weight On Low Carb? Try Carb Cycling.

Not Losing Weight On Low Carb? Try Carb Cycling.

Carbohydrates are just as addictive as nicotine, if not more. The first time I quit smoking after fourteen years, I quit it for two years. Then one night at a party I was offered a cigarette by someone I hadn’t seen for a while and I, figuring I was “cured,” lit it up. The next day I bought a pack and jumped right back into smoking a pack a day for three more years before I finally quit again (2.5 years now!) When it comes to carbohydrates, I don’t see a difference. Last year on my birthday, after doing keto for a solid six or seven months, my wonderful fiance got me a doughnut cake as a cheat day treat. A doughnut, the size of a cake. I figured hey, it’s one day, one doughnut. But it wasn’t. The minute carbohydrates were back in my system it was as if they were never gone. And suddenly we were ordering Dominos and drinking Coca-Cola. And again. And again. In fact, I never ate pizza regularly or drank soda until that moment. It’s like one big doughnut was a gateway drug to everything bad, even things I didn’t eat before. Eight months and 20lbs later we were able to get the will power together to quit them again. Losing Weight on a Low Carb Diet If you’re on a low carb diet, you don’t need me to tell you the benefits. Some do it for weight loss, others for mental clarity, and others for illnesses like cancer and alzheimers. But remember, quitting carbs doesn’t mean quitting real food. Every day I eat grass-fed meat, organic greens like spinach, and even berries. If you choose to drink diet coke and processed things loaded with fake sugars, with a block of cheese for lunch, you’re not making yourself healthier, you might even be damaging your body rather than helping it. One thing I’ve learned from quitting carbohydrates and then falling off the Continue reading >>

How To Get Into Ketosis Faster On A Low Carb Diet

How To Get Into Ketosis Faster On A Low Carb Diet

This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet. Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet. The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours. Do you need to fast? Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast. Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster. But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods. Is getting into ketosis safe without a doctor? Before reviewing how to get into ketosis quickly, let’s take a look at a quick background: T Continue reading >>

Should You Have Cheat Meals On A Ketogenic Diet?

Should You Have Cheat Meals On A Ketogenic Diet?

Damn does that cake look good! Cheat meals. Everyone thinks about them when following any diet, and the ketogenic diet is no exception. You might be wondering if you should have cheat meals while going keto. Is it worth it? Is it okay? Will it mess up your progress completely? Intellectually, why would you want to eat something that isn’t in line with your goals or your health? Let’s face it, cheat day meals are bad for you. We know it. The ketogenic diet is simple, but not always easy, and there are some grey areas, so lLet’s talk a little bit about what happens when you have cheat meals and whether or not they’re worth it. You might know people who do low-carb long-term and schedule cheat meals in at regular times, such as on the weekends or set days each month. While this creates a healthy mindset around not needing to be perfect, things are a little different with the ketogenic diet. Since keto is stricter than other low-carb diets, (see our post on keto vs. Atkins) it’s more tempting to have cheat meals. However, the effects of them can be more dramatic. Disadvantages of Cheat Meals on the Ketogenic Diet Here are some consequences of having cheat meals. These are things to consider before flying off the deep end with some emotional eating. Let’s get the big one out of the way first, Cheating Takes You out of Ketosis Since cheating on the keto diet more than likely will take you out of ketosis—especially if the cheat meal or snack is carb-heavy—you have to be prepared for this fact. Know that it’ll likely set you back some and take some time to get back into a ketogenic state. When you have eaten what you suspect was a “cheat meal,” put it to the acid test, and test your ketone levels. People are often surprised that they stay in ketosis after Continue reading >>

How Long Does It Take To Get Into Ketosis?

How Long Does It Take To Get Into Ketosis?

Switching to a Ketogenic diet can be exciting, and you may be wondering how long it will be before you can expect to see results or ask “how long does it take to get into Ketosis?” This is perfectly normal, and almost everyone wonders the same thing when they switch to a low carb, high fat diet. The truth is, there is no one size fits all answer; it really does depend on who you are, what you eat, and how long it takes for your body to adjust. The good news is, for most people, this change takes place within a few days or weeks. Keep reading to find out how you can improve your body’s efficiency, and learn how to stay in Ketosis for the long-term. After all, it’s easier to stay in Ketosis once you’re there. How Do I Get into Ketosis? To answer your question of “how long does it take to get into Ketosis,” you must first ask “what is Ketosis” and “how do I get into Ketosis?” Let’s get started: Ketosis is a metabolic process and describes when the body uses fat for fuel. This occurs when there is a lack of glucose. As we generally eat a high carb, high sugar diet in the Western world, most people never enter Ketosis. Just because you lose weight does not mean you are in Ketosis, either, it just means you are eating a calorie deficient. When you switch to a low-carb diet and restrict your glucose, you might experience the Keto flu; these symptoms are your body learning to use fat as fuel, and signaling there is a change. For most people, this is a welcome change, but for other people, the transition takes a few weeks. It can even take a few people months to get into Ketosis, but this is usually because they are not following a strict Ketogenic diet. To get into Ketosis, you must: Eat less than 20g of carbs per day Restrict your intake of protein and Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

More in ketosis