Do I Need To Eat More Fat To Burn Fat – Q&a
Question: I’ve often seen it claimed that one needs to ‘eat fat to burn fat’ and that this is one of the advantages of low-carbohydrate diets. But, like so many myths in the diet world, I’m wondering if this is actually true. Is it? Answer: The short answer, as you might have guessed is no. Now, as always, here’s the longer answer. I suspect that the idea that one needed to eat fat to burn fat came out of a misunderstanding of some of the early literature on low-carbohydrate/high-fat/ketogenic diets (note: I’m defining a ketogenic diet here as any diet that contains less than 100 grams of dietary carbohydrate; a topic discussed in more detail in my first book The Ketogenic Diet). In those studies, there was clearly an increase in the body’s use of fat for fuel (indicated by a large scale decrease in something called the respiratory exchange ratio or RER) and I have a hunch that people assumed that it was the huge increase in dietary fat that was driving the increase in fat burning. But as I discussed in Nutrient Intake, Nutrient Storage and Nutrient Oxidation as well as in How We Get Fat, the burning (oxidation) of fat isn’t really related to fat intake per se. Rather, it’s related to carbohydrate intake. That is, the act of eating dietary fat doesn’t usually have a major impact on how much fat you burn. I say ‘not usually’ as some studies find that very high fat intakes (like 80 grams all at once) have a small effect on fat oxidation by the body. But for the most part, how much fat the body burns during the day is related primarily to carbohydrate intake, secondarily to protein intake, and almost not at all to dietary fat intake itself. Also consider that the following three conditions: Complete fasting (no food intake at all) A high-fat, low-ca Continue reading >>
Burn Fat With A Cyclical Ketogenic Diet
The Cyclical Ketogenic Diet What is a cyclical ketogenic diet and how does it help one burn fat? By the way, what even constitutes an optimal physique? This is different based on each individual’s unique genetic potential but researchers would agree that we should have a moderate to thin structure and good muscular development. While many have sought after a thin physique, the mantra of the 21st century is that strong is the new thin! We want to have a good body fat percentage (6-15% for men and 15-30% for women) and have developed well-toned musculature. This article discusses how to build muscle and burn fat with a cyclical ketogenic diet Ketogenic Diet and Fat Metabolism: A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the bodies metabolism to run off of fatty acids or ketone bodies. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to improved muscle development and fat metabolism (1, 2). The ketogenic diet is built around good fats such as grass-fed butter, coconut products, avocados, nuts/seeds, pasture-raised animal products and extra-virgin olive oil. This diet should also focus on low-carbohydrate fruits, vegetables and herbs as staple components. The fat levels will be between 60-80% of calorie intake. How Ketones Are Formed? The body has two major energy sources, it burns glucose or ketone bodies. The majority of people burn glucose primarily because they are constantly supplying a steady form of sugar, starches and proteins that can be turned into blood sugar. When one either fasts or goes on a low-carb, moderate protein and high fat diet they switch their energy source to fat. In particular, the fatty acids are broken down into keto Continue reading >>
Keto Diet Weight Loss Rate – How Fast Can You Lose Weight?
“I have to lose extra weight fast, urgently, right here and right now. I can not wait a minute, otherwise I cannot wear my favorite clothes to a party, wedding, concert etc.” You are familiar with those thoughts, aren’t you? We always wait until the last day, and then we begin to panic and search for a diet for rapid weight loss. You try to water or juice fast, lose 3-5 kg (6.6 – 11 lb) of nothing but water weight and despite what the scales say, you look no different and feel weak and dehydrated. The keto diet is the safest way to lose weight very fast, but just what is the keto diet weight loss rate? Read on to find out. What is the keto diet weight loss rate? I’m sure there are only ketogenic diet followers among my readers. Well, I’m almost sure of that. Some of you have just entered our low-carb club, and you are really wondering – what is the keto diet weight loss rate? After all, you could be in the category of those who need to fit into a sexy dress just next week. Keep track of your progress! Weight loss is easier when you’re collecting analytic data on yourself! Add to cart Select options Select options Add to cart So, let’s find out what is the weight loss rate on a ketogenic diet. First of all we have to figure out how exactly how our calories get burned with a keto diet. The principle of calorie burning is very simple, although to be honest, I do not agree with it. As for me it is complicated. I think everything is very difficult with our bodies. I will explain it with simple words, without bothering your brain with any detailed information. You are definitely in a rush to start doing whatever needs to be done to fit into the same dress. When you live your usual life without any diet your body gets energy from carbohydrates. As soon as you Continue reading >>
How Much Fat Should You Eat On A Ketogenic Diet?
How much fat should you eat on a ketogenic diet? That depends. Are you following a ketogenic diet for weight maintenance or weight loss? Depending on the reason, you might want to formulate it slightly differently, as Dr. Ted Naiman illustrates with an example above. If you want to lose weight, then you should be a bit careful about how much fat you’re adding. Do eat enough to feel satisfied – that’s important to make it sustainable. But more than that will slow down your weight loss. You want your body to burn off body fat rather than added dietary fat. Once you reach a normal weight, you will need to add more fat to maintain it. You’ll know when that time comes as your hunger will increase. Just follow your hunger, there’s normally no need to ever count calories. For more details watch the first interview with Dr. Naiman, below. More A Quick Guide to Ketogenic Diets Low Carb for Beginners How to Lose Weight Videos More with Dr. Ted Naiman Here’s What Happened as Obesity Doubled Massive Type 2 Diabetes Improvement in 3 Months, No Meds Continue reading >>
Do Ketogenic Diets Burn More Fat?
It seems like everywhere I go currently, there’s someone hyping up the effectiveness of ketogenesis for fat loss. So what’s all the hype about, and should we be jumping on the hype train? Before I answer those questions – let me say – I’m a fan of ketogenic diets for certain people; but there’s a ton of confusion about them which we really should clear up. This brief article will shed some light on the topic of keto diets by explaining the following: What exactly does ketosis mean? Does ketosis burn more body fat? What are the benefits of ketogenic diets? What is the best diet based on the research? If you’d like more info, I’ve even shared a good little video blog from one of the experts in the field of health and fitness whom I follow. First, lets briefly cover the basics … Ketogenesis refers to a state where the body produces ketones as a substitute energy source to glycogen (carbohydrate). In layman’s terms, when you carb fast you produce ketones so organs in the body don’t die. Ketones are produced in your liver and can replace glucose as fuel for many of the organs in your body, such as your brain, liver and muscles. However, there are also a few systems in your body that will not use ketones as fuel, some of these include your red blood cells and central nervous system. You can categorize each of the organs and tissues in your body as either: Conditional glucose user’s – meaning the conditions in your body will determine if glucose are used such as when carb fasted Obligate glucose users – meaning only glucose can be used as fuel, no matter what the condition or dietary intake of carbohydrate To give you an obvious example, your brain is a conditional glucose user, meaning that if there are glucose present, your brain will opt to use g Continue reading >>
Keto Diet Science: How Your Body Burns Fat
By now, you’ve probably heard about the keto diet. You've probably heard that it all but bans carbs and sugars, or that it's been clinically shown to reduce epileptic seizures in kids, or even that it helps people condition their bodies to burn fat. As we detailed in our recent feature on the keto diet, all of those things are true. But as any bodybuilder knows, you don't need to be on the keto diet to burn fat. Heck, you can do it with a focused meal and exercise plan. So we've been wondering: When your body "burns fat" for energy, what's really going on there? How exactly does the keto diet work? And why the hell is it called the "keto" diet, anyway? 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 Well strap some protective boxing headgear over those thinking caps, bros, because we’re about to roundhouse kick you in the brain with some KNOWLEDGE. (For a detailed breakdown of the chemistry at work, be sure to check out our references: this explainer on ketone bodies from the University of Waterloo, and this ketosis explainer from Rose-Hulman Institute of Technology [PDF], plus our feature on the keto diet from the July/August issue of Men's Fitness.) Why does the body go into fat-burning mode? For most pe Continue reading >>
How To Increase Fat Burning During Ketosis
Ketosis is also known as the body's process for generating energy by producing ketones when insufficient carbohydrates are available in the diet. In other words, a low-carb diet is called ketogenic because it forces the body to use fat for energy. Ketosis is a very effective means of burning fat, but there are certain techniques for increasing fat-burning through exercise and nutrition. How many carbs should you eat per day? When is the best time to eat them? What kinds of carbs are best? And what natural supplements prevent muscle loss caused by extreme ketogenic diets? Follow a few basic rules to answer these questions and achieve your fat-burning goals. Video of the Day Take in 30 to 50 g of carbohydrates per day, depending on your individual metabolism. Typically, this carb-depletion phase lasts five days and is followed by two days of carb-loading. For example, having 100 to 200 g of carbs per day for two days. This carb-cycling strategy helps to prevent dieting plateaus in which the body stops burning fat in response to what it perceives as starvation. Stack your carbohydrates around your workouts. Carbs are needed for two reasons: muscle recovery and energy. One good strategy is to take in half of your carbs before your workout and the other half after. Some people choose to take all of them before or after. Either way, taking in your carbohydrates in the morning will allow the body to switch into ketosis during the day, burning more fat. Limit resistance training workouts to 60 minutes to control cortisol levels. The stress hormone cortisol, part of the fight-or-flight response, slows down fat-burning and metabolizes muscle tissue. After about an hour of training, muscle-building hormones plummet, and cortisol increases significantly. Sometimes, training harder Continue reading >>
Can You Trick Your Body Into Burning More Fat?
MORE Editor's Note: This story was updated on Friday, Aug. 12 at 4:45 p.m. E.T. The sports world has been abuzz in recent years with the idea that athletes could improve their performance by following an ultra high-fat, low-carbohydrate diet. Fans of this diet plan said it allows them to run, swim or bike endless miles without needing to refuel with sugary foods. Others, like mixed martial artist George St. Pierre, said they use a low-carb diet to drop 20 to 30 lbs. (9 to 14 kilograms) in a five-day span before weigh-ins, qualifying for lower weight classes in their bouts. (Doing this can lead to deadly dehydration and should never be attempted without medical supervision.) But is a low-carb diet safe, and does it actually improve athletic performance? Though safe, restricting carbohydrates won't help athletes hit their peak, especially in high-intensity activities like a marathon, said Asker Jeukendrup, the director of mysportscience. [Dieters, Beware: 9 Myths That Can Make You Fat] "If you're trying to run your best possible time, carbohydrate is going to be the main fuel and not fat," said Jeukendrup, who has done some of the pivotal studies on how macronutrients affect exercise performance. "That is a well-established fact." However, a low-carb diet could work for those exercising at lower intensities, such as ultramarathoners who slowly jog hundreds of miles, Jeukendrup said. However, whether people prefer to gnaw on beef jerky or granola bars during an ultramarathon would likely be a matter of personal preference, he said. That preference likely doesn't point to any concrete performance advantage for those who rely on a fat-adapted diet, he said. Proposed benefits of fat-adapted diets The idea behind the low-carb or "fat-adapted" diet is simple: Get the body to bu Continue reading >>
Is It Necessary To Include High Fat Intake In A Ketosis Diet, Or Is It Just A Convenience, Because Isn’t The Idea To Burn One’s Body Fat To Make Up For The Lesser Caloric Intake?
Hi, It is actually necessary to include more healthy fat in your diet if you want to follow keto diet. It is one of the major differences between low-carb diet and ketogenic diet. (low-carb diet does not emphasize on eating more fat while ketogenic diet does) Ketogenic diet is a diet that is high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. In other words, the fat-protein-carbs ratio should be around 7:2:1. You can include more healthy fat by eating more: Coconut oil Olive oil Avocado Organic butter Nuts (Almonds, Walnuts, Cashews…) Seeds (Flaxseeds, Chia seeds…) Cheese If you want to learn more about Keto diet, you can read my blog post where I listed all useful resources of ketogenic diet. Here’s the link: I would suggest that you watch all those videos to better understand how human body works when following a keto diet, and get a well-rated cookbook to get started. Continue reading >>
How Much Fat Are You Suppose To Have A Day
The ketogenic diet is advertised as a low carb high-fat diet. But how much fat a day on keto should you actually consume? This article will tell you. There are many diet programs out there, recommending different amounts of fat consumption. The American Heart Association recommends limiting dietary fat intake to 20-35% of total daily calories. A high carb vegan diet may reduce it as low as 10%. A low carb ketogenic or paleo diet can go up to 60-80% of fat. So, the advice given ranges from low to high. But what is the minimum daily required fat intake “before stuff goes wrong”? Fat is an essential nutrient, unlike carbohydrates, that the body needs to repair cell membrane, regulate hormones and the metabolism. Your cells are literally made up of the fat molecules you eat. Dietary fat should contribute at least 15% of food energy (1). Any lower than that for an extended period will lead to hormonal malfunctioning and malnutrition of the cells, including the brain. What’s more, low fat intake makes you more hungry and mentally drained. High carb diets can lead to leptin resistance, which makes the body not receive signals of satiety and can cause overeating. So, whatever diet you choose to follow, your fat consumption should at least fall somewhere between 20-35%, which on a 2000 daily caloric intake would be around 40-80 grams. The ketogenic diet is a low carb high fat diet that reduces daily carbohydrate intake to <5-10%. Unlike fat and amino acids, carbs are not essential for survival and the body can live indefinitely without them. Instead of glucose, what gets burned for energy are fat and ketone bodies. The liver produces ketones when glycogen stores have been depleted and converts them into energy. A standard ketogenic diet by the book would look something lik Continue reading >>
How Ketosis Helps You Lose Weight Through Suppressed Appetite
One of the reasons The Bulletproof Diet with Bulletproof Coffee works so well for people looking to lose weight is that Bulletproof Intermittent Fasting helps your body to more easily enter a state called cyclical ketosis, which is great for a whole bunch of reasons. Ketosis is a cornerstone of becoming Bulletproof; listen to these recent Bulletproof Radio episodes with ketosis experts Jimmy Moore and Dominic D’Agostino to get the scoop on how and why it works. It’s what happens when your body switches to burning fat instead of sugar for energy, and it only happens when you eat almost no carbohydrates, or when you hack it using certain kinds of oils. Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. That can be a major part of it for so many people out there who have tried just about every other diet out there but haven’t seen the results they’d hoped for. But when people experience the mental clarity and focus that ketosis brings, the game changes! This post walks you through one of the most important yet underrated mechanisms that makes ketosis so effective for people who have tried everything else to lose weight and failed to keep it off: appetite suppression. Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time. Why Calorie Counting Is So Ineffective One of the reasons old-fashioned, calorie-restricted diets tend to fail is becau Continue reading >>
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Your Interest Level for Health and Diet Changes/Ketosis I figured out an easy way to to match up your health interest level with actions to take. Please share this with everyone so they can also set a target or goals for their health to match up their interest level. Steps to Ketosis For a brand new person wanting to burn fat, these are the steps in order. They can be done on a gradient basis. Don’t forget to get out of ketosis daily, weekly, or every ten days so your body can use insulin once in awhile. How Much Ketosis is Good For Me? An easy way to gauge the effort and numbers needed to get into ketosis. Also, a proper range of glucose/sugar ratio in the blood so you can monitor your status. Increase or decrease the total grams of the macronutrients to meet your calorie needs. The Backbone of Health: The Metabolic Pathway Ignore the marketing, follow the physiology. This metabolic pathways poster is easy to understand. When you know it, you’ve surpassed the knowledge of 99% of healthcare practitioners. Here’s a link to get your own electronic version of this poster. Protein Powder vs. Fat Powder Check out my thoughts on protein powders, and why I have added a new fat powder as part of the inventory we sell online and in our Healing Shoppe. Continue reading >>
Being Fat Adapted Versus "in Ketosis" (pt.1/3)
UPDATE!! (9/20/2017) I have a new post that explains how and why the body produces ketones, It will help you understand much better the difference between burning fat and having a fat-based metabolism, versus being "in ketosis." It's very long, but I think it's worth reading if you'd really like to understand this -- and if you want to stop freaking out about your ketone levels. (If you click over to that post and want to read only the section that explains the difference between ketosis and running on fat, scroll way down to where it says Ketogenesis: How and Why Do We Make Ketones? Also: Fat Adaptation versus Ketosis.) Happy reading! If I never hear or read those six words, in that order, ever again, I’ll be one happy individual. Based on what I come across on low-carb forums, blogs, and videos, there is a lot of confusion about the correct use of urine ketone test strips (which I’ll sometimes refer to as ketostix, since “ketone test strips” is a mouthful, even when you’re only reading). So allow me to ‘splain a little bit about how to interpret these things, and what role they should play—if any—in your low-carb life. First and foremost is the most important thing you will read in today’s post. (And it is so important that I will likely repeat it in all the posts to follow in this little series. Plus, you can tell it’s important because it’s red, bold, in italics, and all caps, hehheh.) You can be in ketosis and not lose body fat, and you can lose body fat without being in ketosis. Here is an exhaustive, comprehensive list of everything urine ketone test strips tell you: There is acetoacetate in your urine. That’s it. Nothing more. Nada más. Game over. Finito. The fat lady has sung, and Elvis has left the building. Your worth as a human being Continue reading >>
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 >>
How Much Fat Should You Eat On A Ketogenic Diet?
Thankfully, the days of low-fat diet fads are mostly behind us, and people are better understanding the importance of eating healthy fats for health. But still, many of those eating keto will underestimate just how much fat they need to eat to see success on this way of eating. So, how much fat can you eat on a ketogenic diet? This article will cover why fat intake matters on the ketogenic diet and how it makes it successful, as well as how to find out how much fat you need. Then, we’ll touch on how you can make sure your fat intake stays high (while still getting enough calories) and the best types of fat to eat. The Importance of Fat on the Keto Diet Dietary fat is the cornerstone of the ketogenic diet. It’s the high fat intake and low carb intake that makes the diet “work” and keeps your body in ketosis — using those ketones for fuel and burning through fat. Having a very low carb intake allows you to deplete your body of carbohydrates and stored carbohydrates (glycogen) and conditioning it to begin turning to fat instead, leading to the creation of ketones for energy. Getting and keeping the body in this state of ketosis has many benefits that include weight loss and better health. High Fat and Enough Calories Matters Those new to keto or who have taken a break from it often struggle with eating enough fat at first. Since you’re greatly reducing your carb intake, you have to really increase your fat intake to replace the calories you were eating before from carbs. This can take some adjustment. If you’re not used to eating high fat, it might seem like a lot at the beginning. Fat is satiating, which is one of the advantages of keto because you can naturally avoid overeating due to its satisfying nature. That being said, it’s important to also eat enou Continue reading >>