Ketogenic Diet 101 For Beginners: What Is Ketosis?
When you’re beginning a ketogenic diet, your main goal is to lose body fat and overall weight. You want to try and achieve the body you’ve always wanted. Ketogenic diets have multiple benefits, but it’s safe to assume that losing weight is your end game. How are you going to lose weight, though? You need to get your body into ketosis. Once this diet is in full effect, your body will be in ketosis and start melting fat from your body. Ketogenic Diet 101: What Is Ketosis? To understand the benefits of keto and how it works it’s important that you understand what is metabolic state known as ketosis. Ketosis For starters, ketosis is a metabolic process that happens in your body. Your body is going to start burning fat since it is lacking glucose to use as energy. Without glucose in your body, there is going to be a buildup of acids called ketones. Ketones You can think of ketones as your body’s new source of energy. Your body has used sugar as fuel your entire life, now it’s switching to using ketones. The gas your body is using has switched from regular to premium. The ketones are going to force your body to get rid of your body’s fat stores much faster than you would on another diet simply because your body will have almost no sugar to use. Ketones are important because your brain is going to feed off them like it’s ready to devour an entire buffet. Your brain needs fuel and since you won’t be consuming many carbs, ketones will provide your brain with the energy it needs to function properly. How Long Does It Take? Getting into ketosis is going to take everybody a different amount of time. For some, it may take a few days, for others, it may take up to a week. It all depends on how your body wants to react to the ketogenic diet. It’s possible to get in Continue reading >>
The Ketogenic Diet: High Fat, High Hopes
In 1921, an endocrinologist named Dr Henry Rawle Geyelin arrived at the annual meeting of the American Medical Association to deliver a talk on therapeutic fasting in the treatment of epileptic seizures. Ninety years later, Geyelin would probably be surprised to find that the same diet is being heralded as the latest magic weight-loss programme. The ketogenic diet has been called the “new Atkins” and is being taken up by an increasing number of people. But Professor Thomas Seyfried from Boston College, who has conducted research on the regimen, urges caution. “This diet is not to be taken lightly and there are healthcare professionals who work specifically in administering it,” he says. “Done incorrectly, you can alter your blood lipid parameters, which is not healthy. But when done the correct way, the blood parameters for the heart look beautiful.” That the diet exists at all is down to the persistence of Geyelin, who was also one of the first doctors in New York to use insulin as a treatment for diabetes. But his ideas were not new. The ancient Greeks had discovered that one of the best ways to manage epileptic seizures was to stop eating, a finding that particularly fascinated Hippocrates. Unfortunately, it clearly was not a long-term solution. Both Hippocrates and Geyelin discovered that once fasting was over, the seizures invariably returned. Epileptic seizures are brought on by abnormal electrical activity in the brain. The causes can vary, from a defective gene to a head injury, but one common mechanism of the condition is chronic inflammation throughout the whole body. Geyelin wondered what precisely happens during fasting that might be acting to counter this. He found changes in two particular molecules in the blood: falling blood glucose and raise Continue reading >>
Reach Ketosis In 3 Days
Low carbers know ketosis is the superhero of fat burning. Want to get there quickly? Try a few rapid keto techniques and eat specific low carb foods. Why ketosis makes a difference in fat loss Fast 3-Day Keto technique Printable list of 200 keto foods Online keto calculator When carbs are restricted or absent from your diet, your body must rely almost solely on fat for energy. Ketosis happens when your carb levels are very low, 20 to 50 carbs (or less) per day. How to Reach Ketosis Quickly The fastest way to reach ketosis using your diet is by limiting carbs: 20 to 50 grams per day, or less than 10% of total daily calories. Some low carbers eat less than 5%. Specific diet and exercise techniques, such as intermittent fasting and high intensity interval training (HIIT) workout routines help you get into ketosis quickly and maximize your fat loss. 3 Day Keto Technique This keto method helps eliminate liver glycogen stores rapidly. Follow this plan exactly, and you’ll reach ketosis within a few days. Day 1 Eat low carb during the day or avoid fruit, starchy veggies, grains, sugary treats, rice, bread and pasta. Do not eat anything after 6 pm. Day 2 In the morning before eating, perform a HIIT routine, another kind of intense exercise or weight training. Start eating a ketogenic diet with 0 to 2% of calories from carbs. (0 to 5 grams of net carbs per 1000 daily calories.) Example: 2% of 1000 daily calories = 20 calories. Carbs have 4 calories per gram, so 20 calories = 5 carbs. Day 3 In the morning (before eating) perform medium intensity, steady state exercises or weight training. Continue eating high fat keto foods. (Optional) Add extra butter, coconut oil or MCT oil to your meals. Allow no more than 5% of your total daily calories from carbs. How to Know You’re in Ke Continue reading >>
This article is about a dietary therapy for epilepsy. For information on ketogenic diets as a lifestyle choice or for weight loss, see Low-carbohydrate diet and No-carbohydrate diet. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures. Almost half of children, and young people, with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet. There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective. The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones, and is no longer considered beneficial. The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was develope 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 >>
How To Easily Achieve Optimal Ketosis!
Ketosis is a typical metabolic process that provides a plethora of health benefits. During ketosis, your body breaks down fat into compounds called as ketones and starts using them as its chief source of energy. Studies have proven that diets that help ketosis are extremely beneficial for weight loss, due in part to their hunger-suppressing effects. New research advocates that ketosis may also be useful for type 2 diabetes and neurological disorders, among other health conditions. That being said, achieving an optimal ketosis can take some discipline and planning. It’s not merely as simple as cutting down carbs intake. Here are 5 effective tips to get into optimal ketosis. 1. Minimize Your Carb Consumption Eating an extremely low-carb diet is by far the most significant factor in achieving optimal ketosis. Generally, your cells utilize glucose, or sugar, as their chief source of energy. However, our body is programmed to use other energy sources as well in the absence of glucose. This includes fatty acids, as well as ketones, which are commonly known as ketone bodies. Your body accumulates glucose in your liver and muscles in the form of glycogen. When carbohydrate intake is extremely low, glycogen stores are depleted and levels of the blood insulin decline. This triggers fatty acids to be released from fat cells in your body. 2. Include Coconut Oil in Your Diet Eating coconut oil can help you get into optimal ketosis. It contains good fats called medium-chain triglycerides (MCTs). Unlike most fats, MCTs are quickly absorbed and taken straight to the liver, where they can be used instantly for energy or converted into ketones. 3. Boost up Your Physical Activity Several studies have found that being in optimal ketosis may be beneficial for some kinds of athletic perfor Continue reading >>
Vegan Ketogenic Diet: Everything You Need To Know To Get Started
Both vegan and ketogenic diets are known by their amazing power to heal various health problems. But let’s find out if these powers can be combined by bringing vegan and keto diet together. Despite that those two diets are somewhat opposite in their classical form (as classical keto diet relies heavily on animal products) they can be adjusted to go well together. For those who are new to Keto world, let’s make brief overview of the diet. About Ketogenic Diet Ketogenic diet is a low-carb, high-fat diet (50-70% of caloric intake) with moderate consumption of proteins. It was introduced almost a century ago mainly as treatment for Epilepsy in kids. This food regiment shifts your body metabolism into the state of ketosis. This has positive effects on numerous health conditions and supports natural no-starvation weight loss. Metabolic changes on Ketogenic diet Your body uses glucose as the main source of energy for body functioning. Most dietary carbohydrates are digested or transformed to glucose, which then used by all your cells. When you reduce you digestible carbs (excluding dietary fibers) intake to 20-50g per day your body starts to switch to alternative fuel source – ketone bodies. Ketones are products of fat metabolism that can be used by almost all cells in our body for energy purposes instead of glucose. There are less than 5% of cells that can’t use ketone bodies, mainly located in the brain. However, consumption of 20-50g of carbs per day is enough to satisfy glucose demands of those picky cells, as well as replenish glycogen storage in the liver. Benefits of Ketogenic diet Keto diet has numerous benefits like: Sustainable weight loss Reversal of type 2 Diabetes Improvement in physical endurance Better mental focus and memory Metabolic syndrome relief Ca Continue reading >>
The Paleo Guide To Ketosis
Ketosis is a word that gets tossed around a lot within the Paleo community – to some, it’s a magical weight-loss formula, to others, it’s a way of life, and to others it’s just asking for adrenal fatigue. But understanding what ketosis really is (not just what it does), and the physical causes and consequences of a fat-fueled metabolism can help you make an informed decision about the best diet for your particular lifestyle, ketogenic or not. Ketosis is essentially a metabolic state in which the body primarily relies on fat for energy. Biologically, the human body is a very adaptable machine that can run on a variety of different fuels, but on a carb-heavy Western diet, the primary source of energy is glucose. If glucose is available, the body will use it first, since it’s the quickest to metabolize. So on the standard American diet, your metabolism will be primarily geared towards burning carbohydrates (glucose) for fuel. In ketosis, it’s just the opposite: the body primarily relies on ketones, rather than glucose. To understand how this works, it’s important to understand that some organs in the body (especially the brain) require a base amount of glucose to keep functioning. If your brain doesn’t get any glucose, you’ll die. But this doesn’t necessarily mean that you need glucose in the diet – your body is perfectly capable of meeting its glucose needs during an extended fast, a period of famine, or a long stretch of very minimal carbohydrate intake. There are two different ways to make this happen. First, you could break down the protein in your muscles and use that as fuel for your brain and liver. This isn’t ideal from an evolutionary standpoint though – when you’re experiencing a period of food shortage, you need to be strong and fast, Continue reading >>
Ketogenic Diet Have you heard about Keto diet? Do you know what the significant outcome associated with it? If the answer is no, but you love to hear about the very diet, you’re at the right page. This sector would help you out all about Low carb-high fat diet (LCHF), and Low-Carb Diet. Many people want to know and learn about it but unable to find complete informational package about Keto diet. THE KETOGENIC DIET: If you rummage around weight loss through the great tool, you will nail it here. Keto diet, more specifically, the Ketogenic diet is named after the metabolic process in our body, i.e. ketosis. During this process, the body is using ketones to get energy rather glucose. Said bodies extract from fat cells, in a stable manner which works better than energy from glucose, instead of carbohydrates. Whenever you eat high carbohydrate food, insulin, and glucose produced in the body: Insulin drives glucose in the bloodstream and provides it within the whole body Glucose, being the large molecule of the body, offers energy for the body and it’s the best source of energy “When, during body needs, energy from glucose is attained, fat cells stored. Over a high Carb diet, glucose serves as the main energy forum of the body, whereas in the area of low carb-diet, human body induced itself in a ketosis state of metabolism”. ACHIEVING KETOSIS: The state, when food intake is low, ketosis initiates by the body and help in survival. The main aim of Keto diet is the maintenance of this metabolic state, which is accompanied by starvation of carbohydrates rather calories. Achieving ketosis seems a complicated matter, no need to worry because of the ordered level, on significance is here to guide you: CUT CARBS: Many folks, which predisposed on net carbs, to get excellent ou Continue reading >>
Will Exercise Put Me Into Ketosis Quicker?
When using a low-carbohydrate diet, the basic idea of ketosis remains critical to your long-term success. Ketosis involves burning fatty acids as your primary fuel source. Both exercise and diet play a role in your ability to achieve and maintain a ketogenic state. Exercise also plays a role in how quickly you enter ketosis, but this depends on both your training volume and intensity. Consult a health care provider before beginning any diet or exercise program. Video of the Day Ketosis, the state in which your body primarily burns fatty acids as fuel, takes work to achieve and maintain. Even though you will always burn a certain amount of fatty acids, you must drop your glycogen levels low enough that your body relies mostly on burning fat for energy. Reducing sugar levels is primarily done by restricting dietary carbohydrates. The more restrictive your diet, the quicker you enter the ketogenic state. This state is a delicate balance, so once you achieve ketosis, you must work to maintain it. Exercise uses various forms of energy for fuel, such as amino acids, fats and carbohydrates. The more you exercise, the more you deplete your body of its reserves, including glycogen. The more glycogen you deplete, the less your body has to use for available energy. When your glycogen levels drop low enough, you enter ketosis. While light exercise will slowly deplete your blood sugar, exercise intensity plays a significant role in not only how quickly you enter ketosis, but how easily you maintain ketosis. In addition to depleting your blood sugar, exercise also depletes muscle glycogen, but this is also determined by how hard you exercise. A light walk is not a strain for most people, so to significantly deplete muscle glycogen, you would need to walk quite a distance. High speed Continue reading >>
A Hacker’s Guide On How To Achieve Ketosis
Weight loss is a topic that’s on the minds of most, if not all. Including people who own a gym membership, and who actually use their membership cards for more than just free pizza. In today’s world, we have access to a myriad of information about anything and everything. Dig deep and long enough and you’re bound to find whatever it is that you’re looking for. Same goes for nutritional and dietary information. In recent times, the nutritional approach to weight loss has been leaning more towards a low carb approach. This approach to nutrition can be highly beneficial to someone who struggles with insulin sensitivity or who just wants to drop a few quick pounds of body fat. The Ketogenic Diet The ketogenic diet has been around for quite some time now. While you get those who are fairly new to it, you’ll have the “true heroes” of ketosis who have been doing it for longer than most of you have been alive for. First off, let’s have a quick look at what ketosis is. What is Ketosis? Ketosis is a metabolic process that occurs when your body doesn’t have enough glucose to produce the energy requirements of your body. What happens then is; there is a build-up of ketones that are produced from the liver. Ketones are then responsible for breaking down fat stores in order to produce energy. As seen above, ketosis occurs when your body doesn’t have enough glucose to produce energy. A state of ketosis can be self-induced or it can be a result of starvation. In this case, it will be self-induced. The most effective ways to put our bodies into ketosis is to follow a diet that is low in carbs. However, for a ketogenic diet to be as effective as possible, you’ll need to follow a nutritional plan that is high in fat intake. Setting Up Your Macros Like with most diets Continue reading >>
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 >>
This Is How To Get Into Ketosis The Right Way
What if I told you that you can get into ketosis only in 2 days. It is possible. What about one day? Also possible! 1 hour? Of course! Most people are looking for the easiest and the fastest solution to everything. “Lose 20 pounds in 1 day with this magic pill!” Did it work for you? I don’t think so. I don’t blame people who want it to be easy and fast. I was one of those people when I started a ketogenic diet. What I didn’t realize is that it is not about how fast I get into ketosis, it is about changing my lifestyle and sticking to it day in and day out. Today, I want to talk about how to get into ketosis the right way. This is a blueprint that you can use when starting out with a ketogenic diet or when you want to get back into ketosis. I will also provide you with necessary techniques, shopping list, and recipes that will help you to start the keto diet and get into ketosis. Ketosis vs. keto-adapted There is a lot of confusion all over the Internet about being in ketosis vs being keto-adapted (fat adapted). Some people use them interchangeably without fully understanding the meaning behind them. Let’s clarify both terms and find out which one we are trying to achieve today. What is ketosis? Ketosis is a metabolic process that is activated when our body doesn’t have enough glycogen (derived from carbs) for our cells to burn for energy. Instead, it starts to convert fat deposits (adipose) to energy. As a part of this process, it makes ketones. Ketone bodies are water-soluble molecules that are produced by our liver from fatty acids. We produce ketones because fatty acids can’t cross a blood-brain barrier, and they can’t be used by our brain as energy. When people talk about nutritional ketosis they associate it with the presence of ketones in your bo 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 >>
Struggling to lose weight? You many have heard the words “ketogenic”, “ketosis” and “keto diet” thrown around a lot, but what does it all mean? To lose weight you need to find the right balance between what you consume in the day and how active your lifestyle is, however some people find they are stalling at weight plateaus, hunger pangs and just cannot shift the weight required to reduce their obesity or type 2 diabetes risk . This is where under medical guidance a ketogenic diet may be useful. It is worth noting that Ketogenic Diets can be more complicated to follow, require stricter medical guidance and are not the be all and end all of rapid weight loss diets, you may find that you achieve similar results on our regular Very Low Calorie diet plans. Rapid Weight Loss The Easy Way How to Follow this Diet Maximum carb allowance 60g daily. All Shake That Weight products are suitable, but keep an eye on the amount of carbs you’re consuming. The easiest way to follow the diet is to just consume shakes as they are lowest in carbs. However, you could have one or more of the other higher carb products a day (e.g bars/noodles) – again, just keep track of the carbs. If just consuming shakes you must mix one shake or porridge with low carb/lactose free milk (eg. Unsweetened almond milk or soya milk) daily. This will ensure you meet the minimum 800 calorie intake. Our ready meals are also perfect on the ketogenic diet, as on average they contain lower than 10g of carbs, and are slightly higher in calories, having one a day would negate the need to mix one product with milk. Get started or view & buy products individually at the shop: Visit the shop The Woman Strict Keto Plan A ketogenic diet is all about getting the right balance of low carbs, protein and fats so Continue reading >>