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How To Break A Water Fast And Stay In Ketosis

Ketogenic Diet For Optimal Health

Ketogenic Diet For Optimal Health

Nutritional ketosis, which involves eating a high-quality, high-fat diet that is low in net carbs, may be one of the most useful interventions for many chronic diseases, including obesity and type 2 diabetes The key to success on a high-fat diet is to eat high-quality healthy fats, not the fats most commonly found in the American diet (the processed fats and vegetable oils used in processed foods and fried restaurant meals) A way to ease into a ketogenic diet is to begin with a 1-to-1 ratio of healthy fats to net carbs plus protein. This means your grams of healthy fats will be about equal to your combined grams of non-fiber carbs and protein put together By Dr. Mercola There's emerging scientific evidence that a high-fat, low-net carb and moderate protein diet is an ideal diet for most people. However, compliance tends to be low for a number of reasons. Discussing this is Randy Evans, who has a master's degree in nutrition and works with Dr. Jeanne Drisko at the University of Kansas Integrative Medical Center. I recently interviewed Drisko on her clinical use of nutritional ketosis. Evans grew up on a dairy farm in Southern Iowa at a time when agriculture was largely still organic. "I actually grew up eating mostly real whole foods," he says, noting his interest in nutrition was an outgrowth of his upbringing. His interest in the ketogenic diet emerged when he began working with Drisko five years ago. "Our goal with most patients is to push back on those low-fat guidelines we got in the '80s … and to encourage people to incorporate healthy fats in every meal … We're really just getting carbs from Mother Nature here," he says. Getting Started on a Ketogenic Diet The nutrient ratio Drisko and Evans typically recommend for their new patients is a 1-to-1 ratio of healt Continue reading >>

Losing Water Weight: How Carbs Really Work

Losing Water Weight: How Carbs Really Work

Does going on a ketogenic diet mean you have to stay on it forever? Why do many folks experience a few days of low-energy moodiness (“low carb flu”) at the beginning of ketogenic diets? The answer to all of these queries can be found in understanding our body’s relationship with glycogen. Many people ask if is glycogen a carbohydrate. Glycogen is the way the body processes and stores glucose as energy, chiefly in the liver and the muscles. High intensity activities like sprinting draw upon the glycogen tucked away in our muscles for fuel, which is why you hear about marathoners “carb-loading” in the days before a big race. The glycogen stored in the liver is what keeps specific systems running all day, including the brain, kidney cells, and red blood cells. For anyone not low-carbing, the body needs a minimum of 100g of glucose each day in order to meet the basic demands of the brain. So — what if a person consumes significantly less than 100g of carbohydrates in a day? What happens when the body runs out of glycogen stores? The hierarchy of energy sources Your body’s just as lazy as you are on Sunday afternoon eating chips on the couch, and it will get energy from the easiest sources possible as long as they’re available. The zippiest energy comes from carbohydrates in the diet, especially simple carbs quickly converted into sugars (think white bread, sweets, fructose, etc.), with more complex carbs following shortly after. For a person following SAD (Standard American Diet) — we’re talking easily over 300g carbohydrates a day on average — the body may not ever burn through this ingested potential energy. Instead, it simply sweeps it away under the rug — you know, the one bulging around your waist — where no one will ever notice. When you cut Continue reading >>

Complete Guide To Intermittent Fasting

Complete Guide To Intermittent Fasting

Before I gave up grains, sugar and other foods which I used to believe were healthy (or at least not harmful), I had breakfast every single day. At least that's what all kinds of TV ads were claiming, promoting whole grains and cereals and other "healthy" breakfast options often loaded with sugar. Just the thought of skipping a meal made me feel guilty. Doing a full day fast seemed unnecessary and impossible to follow. But all this has just been part of the big high-carb, low-fat campaign. Myth #1: Breakfast is the most important meal of the day. As you will learn in this post, nothing can be further from the truth. I rarely eat breakfast - that's the meal I skip almost every day. Myth #2: You have to eat regularly, ideally 5 small meals a day. Once you get keto-adapted and not depended on glucose, this will change. Since your insulin levels will not spike, you won't have the need to eat regularly or in small portions (apart from diabetics which I discuss later in this post). Myth #3: You need to eat most of your carbs for breakfast because that's when your body uses them most effectively. You should try to eat your carbs throughout the day and not just in one meal. Furthermore, since our body is in fat-burning state in the morning, eating carbs in the second half of the day is more beneficial for weight loss. Myth #4: Never exercise on an empty stomach. It's bad for your performance and you'll lose muscles instead of body fat. As described below, for most people Intermittent Fasting is ideal for maximising the benefits of exercise for several reasons. What is Intermittent Fasting (IF)? Compared to calorie restriction, IF is not restricted in calories - it simply limits your eating windows to just a few hours a day. In effect, you usually fast for 14-20 hours or even up Continue reading >>

How To Break A Weight Loss Stall On The Ketogenic Diet

How To Break A Weight Loss Stall On The Ketogenic Diet

Halleluja! Friends! I have figured out How to Break a Weight Loss Stall on the Ketogenic Diet!! But first, I feel the need to explain a few things… First, no one really understands why we start to stall on the keto diet. Keep in mind that I am not a doctor. I am only sharing the experience I have and what works for me. I would highly suggest finding a doctor that believes in a low carb diet or Ketogenic diet before you begin. Even though I feel amazing, I’ve noticed a stall in my weight loss. I feel the need to say the Keto diet has cleared a brain fog that I didn’t even really notice was there. It has also made me feel less bloated, less gassy and my energy is through the roof! That alone is probably one of the reasons I continue with this way of eating. The end result is a bonus when it’s a weight loss. But what about the people who are doing this for weight loss as a primary goal? It just means that all the other benefits are the after thought. The Keto Diet has so many benefits and I’m learning more and more each day. I myself started to notice a weight loss stall. I figured it was probably my age because the older we are the harder (or slower) it is to lose weight. I went to a Ketogenic Diet conference here in Austin Texas called KetoCon. I’ve met so many people and many have different success stories and different approaches to the Keto Diet. It’s no wonder there aren’t any clear rules that everyone must follow. It all depends on the Macros you calculate for your own body. The diet rules are pretty much the same but the intake can vary. Some people are extremely strict, while others tend to vary the diet based on their lifestyle. I think the biggest take away for me was the fact that we are all different and if you find something that works for you Continue reading >>

My Egg Fast Diet Results!

My Egg Fast Diet Results!

Keep in mind that I am an ultra slow loser and that I only followed this egg fast diet for 3-4 days a week and then regular LCHF for the rest of the week. The bottom line is that following the egg fast diet did break my stall! Update June 2017! This article was written after my 1st attempt at the Egg Fast in 2014. I have gone on to lose another 50 pounds and I give all the thanks for that to the Egg Fast for teaching me what my own stalling foods are. I’ve explained more below. If you do not know what the Egg Fast Diet is all about, read the egg fast guidelines here. Egg Fast Tracker App: This is a free app for Android that helps you keep track of your Egg to Fats ratios, plus your water and cheese consumption. Install the Egg Fast Tracker app here. Update: When I wrote this post I did not know how to properly transition from Egg Fast to regular LCHF. After being an admin in the Egg Fast Stall Breaker group for a few months I am very clear now on how to make a successful Egg Fast transition. In fact, I follow the transition plan now almost all the time. It is a great tool for ongoing weight loss after the Egg Fast. Week 1: Tuesday morning after Easter weekend I weighed: 264.1 Blecchh! I followed the Egg fast diet Tues-Thursday. Friday May 2 I weighted 254.4 for a total loss of 9.7 pounds! Week 2: After going back to regular LCHF from Friday to Sunday, I was back up 3 pounds to 257.4 pounds, which I was told was to be expected. Followed Egg Fast Diet Monday to Thursday. Friday May 9 weight 255.4. Total net loss 8.7 pounds. Week 3: Followed LCHF from Friday May 9 to Sunday May 11. Went back to Egg Fast Diet on Monday May 12. I decided to try it for a full 5 days, which for me turned out to be a tactical error. Friday morning weight was 251.5 for a total loss of 12.6 pou Continue reading >>

5 Tips To Get Into Ketosis Faster

5 Tips To Get Into Ketosis Faster

I've put off writing this post for one reason only. While I've remained low carb at about 100g per day and reaped the benefits of being fat adapted (controlled fasting blood glucose, effortless weight management and hunger control) I'm not currently in ketosis for more than a day at a time and haven't been for several months now. So that leaves me feeling very do as I say, not as I do as I write this, and that doesn't feel very genuine on my part. However, as I'm developing the itch to go at it again like I did in the Fall of last year, I'm hoping that this will motivate me to jump back on the Keto wagon to help me lose about 10lbs. I find that staying low carb at around 100g per day allows me to maintain my weight, but in order to lose, being in ketosis and tracking my caloric intake works best. I will preface this blog post with a little disclaimer, however. These are my opinions and suggestions based on observations I've experienced myself. There's some controversy over things like #2 and #5 and I chose to save those pros and cons for another day when we can really dive into facts, studies, etc. For now, I decided to keep it simple and to the point. So take my suggestions and decide if one, all, or even none of them are for you. Then try them on for size and re-evaluate. Simple as that =) That all said, ketosis is not always an easy task but it is very doable. It's hardest for those coming off a diet full of processed food-like products. So assuming you have already switched to a real food lifestyle, done some research on this topic and have gradually reduced your carbs to about 100 per day, here are 5 tips for entering ketosis faster. #1 watch your carbs This seems like a no brainer, especially if this is your first attempt at getting your body into ketosis. But it' Continue reading >>

Will Ketones Kick You Out Of A Fast?

Will Ketones Kick You Out Of A Fast?

You’ve been on a short fast, but your mental energy is lagging, your physical performance is struggling and you feel like you need a pick me up. You reach for some exogenous ketones as this is what the benefits of the products claim, but wait! Won’t that kick you out of your fast? Won’t you just have to start all over since you just consumed something? Being as I run a company that makes exogenous ketones and I write a lot about fasting, this question comes up pretty frequently. Both fasting and exogenous ketones are rightfully getting more popular. People are smart enough to combine the two. Kudos. No reason to stress out my little ketos. “WILL KETONES KICK ME OUT OF A FAST?” The short answer here is no. You will not “break your fast” with using exogenous ketones.You are supplying your body with the fuel it needs, and is already using, to operate while on a fast. You aren’t supplying it with anything else (save for some mineral salts that the exogenous ketones are bound to). When your body enters a state of fasting, you end up mobilizing fat, which turns into ketones. Then you end up burning ketones for energy. This is known as fasting ketosis and a huge reason why a lot of people get the benefit that they do from fasting. Beta-hydroxybutyrate (the form of ketone your body most realdily uses) actually acts as a signaling molecule and is responsible for way more than just supplying energy to cells. As I’ve written before, one of the reasons I often fast is to get into ketosis easily. If this didn’t happen, your simple little human body would perish because you wouldn’t be able to get any energy from your stored fat. Hooray, body! So, if you fast for any considerable amount of time (24-36 hours) you are breaking down fat tissue to ketone molecules f Continue reading >>

The Stages Of Fasting: What Happens To Your Body When You Fast?

The Stages Of Fasting: What Happens To Your Body When You Fast?

Print Friendly or Save as PDF While fasting is nothing new, it is experiencing a resurgence in popularity as many discover its health benefits. If you are planning your first fast or looking for ways to improve your next one, there are a few things you should do to prepare. The first step is learning about the different stages of fasting. This knowledge helps you mentally and physically prepare for what happens to your body when you fast. The stages of fasting outlined below are based off a water fast, a traditional fast in which you abstain from any food and only drink water for 12-48 hours or longer. Personal experiences can vary depending on the type of fast, age, or health of the individual, but these should give you a general idea of what to expect when you fast. Stage 1: Day 1-2 Stage one lasts for the first couple of days of the fast or about 12-48 hours from your last meal. Usually, it is a good idea to put some planning and preparation into how and when you will start a fast. Try selecting a start day and time and then make preparations in your schedule for the duration of your fast. How You Feel: Hungry This stage is when your body transitions into fasting mode and, for many people, it’s the most challenging part of their fast. This stage is where you start to feel the hunger pains as you skip your regular mealtime routine. Most first time fasters start to feel a reduction in their energy levels. These effects can induce a negative mood or irritability for most fasters. It’s wise to prepare yourself for the possibility of being short on patience during this stage. What’s Happening With Your Body: Battery Save Mode Several things happen at the cellular level that cause hunger and fatigue during this first stage. When you’re eating regularly, your body b Continue reading >>

Breaking A Weight Loss Plateau

Breaking A Weight Loss Plateau

I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T Continue reading >>

Keep Yourself In Ketosis

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 >>

Autophagy: The Real Way To Cleanse Your Body

Autophagy: The Real Way To Cleanse Your Body

For the last time, forget juice cleanses and detox diets. They’re fluffy nonsense words. While there’s probably nothing wrong with drinking your weight in liquid kale, it won’t flush out toxins any faster than if you were eating, you know, actual food. The good news: There's a little-known way your body does cleanse itself, and it’s a process that you can control. All you need to do is practice a little self-cannibalism. What? Yes, you can actually train your body to eat itself—and believe it or not, you want it to. It's a natural process called autophagy (literally “self-eating”), and it’s the body’s system of cleaning house: Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells; gobble them up; strip ’em for parts; and use the resulting molecules for energy or to make new cell parts. “Think of it as our body’s innate recycling program,” says Colin Champ, M.D., a board-certified radiation oncologist, assistant professor at the University of Pittsburgh Medical Center, and author of Misguided Medicine. “Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.” There’s also evidence that the process plays a hand in controlling inflammation and immunity. When scientists engineer rats that are incapable of autophagy, they’re fatter, sleepier, and have higher cholesterol and impaired brains. To sum it up, autophagy is key to slowing the aging process. And you can learn how to do it better. 3 Ways to Self-Destruct "So how do I eat myself?” is a question you probably haven’t asked before, but we’re about to tell you. First of all, autophagy is a response to stress, so you’re actually going to want to put your Continue reading >>

Fasting Physiology – Part Ii

Fasting Physiology – Part Ii

There are many misconceptions about fasting. It is useful to review the physiology of what happens to our body when we eat nothing. Physiology Glucose and fat are the body’s main sources of energy. If glucose is not available, then the body will adjust by using fat, without any detrimental health effects. This is simply a natural part of life. Periods of low food availability have always been a part of human history. Mechanisms have evolved to adapt to this fact of Paleolithic life. The transition from the fed state to the fasted state occurs in several stages. Feeding – During meals, insulin levels are raised. This allows uptake of glucose into tissues such as the muscle or brain to be used directly for energy. Excess glucose is stored as glycogen in the liver. The post-absorptive phase – 6-24 hours after beginning fasting. Insulin levels start to fall. Breakdown of glycogen releases glucose for energy. Glycogen stores last for roughly 24 hours. Gluconeogenesis – 24 hours to 2 days – The liver manufactures new glucose from amino acids in a process called “gluconeogenesis”. Literally, this is translated as “making new glucose”. In non-diabetic persons, glucose levels fall but stay within the normal range. Ketosis – 2-3 days after beginning fasting – The low levels of insulin reached during fasting stimulate lipolysis, the breakdown of fat for energy. The storage form of fat, known as triglycerides, is broken into the glycerol backbone and three fatty acid chains. Glycerol is used for gluconeogenesis. Fatty acids may be used for directly for energy by many tissues in the body, but not the brain. Ketone bodies, capable of crossing the blood-brain barrier, are produced from fatty acids for use by the brain. After four days of fasting, approximately 75 Continue reading >>

Quick Start Keto

Quick Start Keto

Low carbers know ketosis is the superhero of fat-burning. But what is ketosis? And how do you get into ketosis quickly? Keto FAQs and why it makes a difference in fat loss. 6 techniques to get into ketosis fast 3-Day rapid reach ketosis technique Try a few rapid keto techniques and eat specific low carb keto foods. Our quick start guide covers everything you need to reach ketosis fast. If carbs are limited to small amounts in your diet, your body relies on fat for energy. When you reach ketosis, fat burns rapidly and muscle tissue is spared. Why Does Keto Burn Fat Faster? To get into ketosis you’ll avoid sugar, leading to low insulin levels. Low insulin curbs hunger and accelerates fat-burning. Metabolizing fat and producing ketones burns more energy than metabolizing carbs. The result is a much higher calorie burn. How Do I Reach Ketosis? Ketosis happens when carbs are very low – usually when eating 20 to 50 grams of net carbs or less per day. (Carb grams from fiber are NOT counted in daily totals.) Everyone is different. Some low carbers must eat very low carb to reach ketosis. Typical Keto Ratio Getting into ketosis requires eating meals that are high in healthy fats and low in carbs. Protein grams should not exceed 20 % of total daily calories. Keto Calculator This free online keto calculator determines your ideal nutrient ratio for weight loss or maintenance during ketosis. The keto calculator recommends the optimum daily calories, fat, carb and protein amounts to help you get into ketosis – and meet your weight loss goal. How to Know You’re in Ketosis Keto Symptoms During keto, low carbers experience bursts of energy and heightened mood – just two of the big benefits of ketosis. Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet b Continue reading >>

How To Get Back Into Ketosis After Binging On Holiday Carbs

How To Get Back Into Ketosis After Binging On Holiday Carbs

With Christmas and New Years being a time filled with a lots of bread, pasta, cookies, beer, and everyone’s favorite dish, it’s going to be very hard to stick to a ketogenic diet. While it’s completely possible to make keto-approved foods or to stick to the protein and zero carb snacks that you might have, it’s a little unrealistic. Especially if you’re going to a event or a family party, with social pressure not being on your side – there’s a very good chance you’re going to end up eating carbs. Recently, during Christmas, I probably ate at LEAST 400 grams of carbs. Yes, might sound like overkill for some of you but the fact of the matter is, besides the holidays – I’m ALWAYS in ketosis and I’m always a low body fat percentage. This means my body can process carbohydrates quite well. This also means I can get back into ketosis very quickly. The more you practice the ketogenic lifestyle, the easier it is for your body to enter a state of ketosis after being knocked out of it. Anyways, I ate tons of pasta, rice, cake, cookies, a giant italian sub, and drank some beer. The day after, I followed the workout protocol I am about to give you and I was already back to burning ketones the day after. Keep in mind, it might take you just a little longer than me but, there is no doubt in my mind that by following what I am about to tell you, it will be the fastest way for you to get back into ketosis and start burning fats for fuel. Don’t Be Too Hard On Yourself First off, eating a ketogenic lifestyle is exactly what it sounds like – it’s a lifestyle. There’s going to be times where you are 100% ketogenic all the time and feeling great – then there’s going to be times where all you want to do is eat a bowl of pasta or a sandwich. Here’s the thin Continue reading >>

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

In this guide, you will learn everything you need to know about water fasting ketosis. I'll explain how water fasting can help you reach your absolute highest possible fat burn rates, which is easily the single biggest benefit of ketosis. You'll also see the science on how long it actually takes before you can enter ketosis during a water fast. You'll also learn about one of the most dangerous problems of water fasting ketosis. I'll also tell you why it is a very good idea to avoid one of the most common mistakes people make once they already reach ketosis during a water fast. Now that you know what you're getting yourself into, here's a quick overview of everything that's covered in this guide: The single biggest benefit of water fasting ketosis Simply put, ketosis is a state where you get to enjoy your absolutely highest possible fat burn rates. If you're on your regular diet, your body can draw energy from a couple of different sources (so not just from your body fat reserves). Those other, non-fat energy sources are the main reason why your fat burn rates stay on the low end, even if you start eating less food. But during a water fast, because you're eating no food at all, those other energy sources in your body will be completely wiped out after a while. Once that happens, your body will enter full ketosis, and in that state of full ketosis, your body will have no choice but to rely almost exclusively on your body fat reserves. With no other energy sources available, ketosis will trigger some pretty amazing fat burn rates in your body. Water fasting is one of the fastest ways to reach that state of super high fat burn. And a lot of people do a water fast just for this reason. There's only one problem with reaching ketosis through water fasting. PRO TIP: A different Continue reading >>

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