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How To Do Ketosis Right

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that Continue reading >>

7 Mistakes Keto Dieters Make: A Doctor Explains

7 Mistakes Keto Dieters Make: A Doctor Explains

"I was feeling great and doing fantastic when bam, I hit a roadblock I couldn’t overcome," my 43-year-old patient Aimee told me a few months after her initial visit. "Despite massive effort to remain in ketosis and mix up my workouts, the scale wouldn’t budge and my skinny jeans are a little less skinny." As an obstetrician-gynecologist, I frequently find that a ketogenic diet helps my patients lose weight, reduce or eliminate menopausal symptoms, regain sex drive, and so much more. Like Aimee, many patients do beautifully on a keto diet—especially as a keto-alkaline diet—for a while, but then an inevitable plateau occurs. I understand how frustrating those plateaus (which can occur on any diet) can become. Occasionally, frustrated patients consider abandoning their plan when roadblocks hit. I encourage them to stay the course; one study found a long-term ketogenic diet was safe, maintainable, side effects free, and significantly reduced weight while improving health measures like lipid levels. At the same time, you want to do everything possible to break that plateau, so here are the top seven mistakes I see my patients make and how to fix them: You know too many carbs can knock you out of ketosis, but so can too much protein. Protein gets a health halo in the diet world, but on a ketogenic diet too much can prevent your body from getting and staying in ketosis. You needn’t become militant, but aim for moderate protein intake (about 20 percent of your diet) and get about 70 to 80 percent of your diet from healthy fats. When you go on a ketogenic diet, your body can become more acidic, creating chronic inflammation that can stall fat loss. Getting alkaline a week before going keto stacks the fat-loss and health benefits in your favor. Toxins congregate in fat, Continue reading >>

Doing Keto The Right Way: An Hour With Aubrey Marcus

Doing Keto The Right Way: An Hour With Aubrey Marcus

11 Comments A couple of weeks ago I sat down with entrepreneur extraordinaire, multi-sport athlete, and consciousness explorer, Aubrey Marcus, for an in-depth and entertaining discussion of everything from hangover cures to keto philosophy. Marcus has always been one of my favorite people to talk with, and that morning in my backyard was no exception. We covered all things keto—from the mistakes people make in bottoming out their carbs instantaneously to the advantages of stair-stepping the process. I had a chance to share about my upcoming Keto Reset Diet book as well as personal details of my own experience with the keto state. Aubrey offered his latest favorite recipes (inspired by Primal Kitchen® products, no less!), and we talked in full but casual detail how keto dives set us up for genuine, lasting metabolic flexibility and overall health. There’s a lot of science and plenty of laughs here. I hope you enjoy, everybody! Thanks again to Aubrey for a lively and fun discussion on his podcast. And thanks to everyone for stopping by today. Let me know what you enjoyed about our conversation and any questions it brings up for you. Have a great week. If you'd like to add an avatar to all of your comments click here! Continue reading >>

How To Know If The Ketogenic Diet Is Right For You

How To Know If The Ketogenic Diet Is Right For You

It’s almost a universally accepted fact that diets leave you hungry. After all, that rumbling tummy two hours after mealtime (not to mention, strict and time-consuming calorie counting) is the reason most New Year’s resolutions fail by February, right? But Dr. Jacob Wilson and Ryan Lowery, the authors of The Ketogenic Bible, say you don’t need to go hungry or count calories to lose weight. The ketogenic diet, also referred to as “keto,” is a dieting method gaining popularity from people with diabetes to CrossFitters. “The ketogenic diet induces ketosis, which is a state where your body is running primarily off of fat and ketones,” explains Wilson, instead of sugar from carbs. “That can occur through lowering your carbohydrates and having very high fat intake.” Specifically, the ketogenic diet targets about 80 percent of calories from fat, 15 percent from protein and 5 percent from carbohydrates. RELATED: Why You Should Eat More Fat and Less Sugar The Upside of Ketosis While this method may have gained popularity among athletes and other hard-core fitness buffs, they’re far from the only ones who will see benefits from this method. “When you implement a well-formulated proper ketogenic diet, you can see improvement in performance and body composition at the same time,” says Lowery. You’ll look leaner and shed fat, but you won’t feel sapped of energy like when you decrease calories. The bonus is you won’t experience the post-meal crash associated with a higher-carb diet, he says. Lowery also says that for most ketogenic diet newbies, there won’t be a need to count overall calories either. As long as you’re paying attention to your diet and inducing ketosis through high-fat and low-carb consumption, most dieters automatically hit a calorie Continue reading >>

A Simple Guide To Starting A Ketogenic Diet

A Simple Guide To Starting A Ketogenic Diet

Your body is a fascinating and complex system. With the right diet, it will start burning stored fat as fuel instead of consumed carbohydrates, resulting in a metabolic state called ketosis. Following a keto diet plan is a great option for those who want to see accelerated fat loss in a relatively short amount of time, but it also comes with some challenges. Whether you are just getting started with your weight loss and health journey or you are more experienced and want to up your game, this simple guide will help you figure out if a keto diet is right for you. It’s also very important to discuss a diet like this with your doctor before you begin. The History of the Ketogenic Diet The ketogenic diet started off as an approach to treat epilepsy back in the 1920’s when researchers discovered it was a great alternative to fasting as a means of treating epileptic symptoms. By augmenting the patient’s diet, researchers discovered the state of ketosis, where the body and brain are utilizing pure fat as a fuel source rather than carbohydrates. In this state, epileptic symptoms tended to subside. Additionally, hunger was reduced, resulting in documented weight loss, and eventually, the popular ketosis diet we know of today. How the Ketogenic Diet Works According to Wikipedia, “Ketosis is a nutritional process characterised by serum concentrations of ketone bodies over 0.5 mM, with low and stable levels of insulin and blood glucose.” In simpler terms, this means that the body begins burning stored fat so that the liver can produce ketones, or small units of fuel, in response to a lack of available glucose in the blood stream. To reach a state of ketosis, it’s recommended that your diet consist of 30% protein, 65% fat, and just 5% carbohydrates. It’s also common to Continue reading >>

Is The Keto Diet The Right Diet For You To Lose Weight?

Is The Keto Diet The Right Diet For You To Lose Weight?

Ketogenic Diet: Another fad? By Monica Perry The newest hot word of the diet population. I come to find out that when I meet with new clients, they have been on 5 or 6 different diets prior to meeting with me. It’s no wonder that people fail at dieting. There is too much information out there, and not enough simplicity. There are too many “experts” coming up with the next diet before people can give the diet they are on a go. What many do not realize is diets like the Ketogenic, gluten free, paleo, low carb etc start out by treating medical conditions. With these listed diets your are eliminating food from your daily diet so of course you are going to see some type of weight loss. Of course, the dieting and food industry, given what it is, will capitalizes on the newest trends before you even have time to educate yourself. Before you know it ,you are umping on the trendy diet bandwagon without even knowing why. The real question you should be asking yourself, Do I have a medical condition that requires me to be on a certain diet. What is the Keto diet? A ketogenic diet gets most of the calories from protein and fat sources, and very little from carbohydrates (below 50g/day). The idea is that this allowance brings the body into ketosis. Buckle up…..there some science below! Bear with me its important that you know how this works. I do not want you get bad information from a misinformed friend. Ketosis activates key enzymes, that store energy from carbs, and when there is an scarcity of carbs the resulting reduced insulin level leads to a reduction in the metabolic formation of fat and accumulation. After a few days of low carbs, glucose (sugar/carb) reserves, the body’s first form of energy usage, becomes unavailable for both the fat oxidation via Krebs cycle a Continue reading >>

Ketosis Done Right–meet Anne

Ketosis Done Right–meet Anne

Today we have an inspiring real world “n=1” example of how a ketogenic diet can be successfully used by a real woman to easily and happily lose weight! I thought it would be nice to give you all a much-deserved break from my own dietary misadventures and stop to appreciate the beauty of a well-done ketogenic diet. My recent experiment with Professor Seyfried’s dietary recommendations for cancer was one of extreme ketosis for the explicit purpose of cancer treatment. However, most people who decide to try a ketogenic diet do so with the goal of losing weight, and they use a more moderate plan, such as the one recommended by Dr.s Phinney and Volek, in their book The Art and Science of Low Carbohydrate Living, or the one recommended by Dr. Ron Rosedale in his book The Rosedale Diet. It is this kind of plan I intend to try myself soon, motivated in no small part by my friend Anne, who has successfully applied ketogenic dietary theory to her own life, and who has generously agreed to share her inspirational story here with us. But first, a bit of context. On a beautiful autumn day last October, I was sitting on a beach in picturesque Rockport, Massachusetts with two friends, babbling incessantly about some of the talks I had heard at the 2012 Ancestral Health Symposium, and all the latest things I had been l learning about diet and health, as I am wont to do. Most of my friends and coworkers have learned to deal with this annoying tendency by employing one of two common strategies: Nodding politely and feigning interest, while secretly thinking about far less important things, such as global warming, conflict in the Middle East, and the plight of the piping plover. Disagreeing with my unorthodox dietary philosophies by posing traditional counterarguments, such as “mi Continue reading >>

Your 3 Day Keto Kickstart And Menu Plan

Your 3 Day Keto Kickstart And Menu Plan

So I’m writing this post today as much for me as I am for you. As some of you know, I’ve been doing the low carb and gluten free thing for 2 years now, with great success. Over the Summer though, I got a little lax and the weight started creeping on. I got serious for a bit, then lax again, then serious, then lax, etc. Since then I’ve been gaining and losing the same 12 pounds for about 6 months – a cycle I really, really need to break. In the last couple of months the situation has reached Defcon levels, because the 12 pounds has grown to about 18. This is UNACCEPTABLE, people!!! I need to start walking the walk, not just talking the talk! So I’m buckling down, getting serious, and hitting the Keto HARD from now on. I’m guessing many of you are in a similar situation, since blog traffic has about doubled since January 1st! So I thought I’d share some of my tips for getting into ketosis in three days or less. Then we can rock the low carb thing together and lose the weight for good! Some of you may be new to low carb eating, and whether you are following Atkins, Keto, or another low carb plan, there are a few basic things you should know. The following are some things that I’ve found to be true by my own experience with low carb/keto dieting: The IBIH Keys to Success on Keto… 1. Eat less than 20g net carbs per day if you want to get into ketosis. Net carbs are calculated by subtracting the fiber grams (or sugar alcohols in some cases) from the total carb grams. Don’t guess – you’d be surprised how many grams of carbs there are in things you might have considered “free” like onions, garlic, tomatoes, and kale, just to name a few. 2. Purchase some ketostix – they aren’t expensive and you can even cut them in half to get double the strips. S Continue reading >>

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss What is Nutritional Ketosis? Ketosis is an eating plan where the body uses ketones to fuel the brain and body instead of glucose like most people use when on the SAD (standard American diet). It can be very helpful for blood sugar and consistent energy because fat is a very stable source of fuel. We all have a few million calories of fat we would gladly burn off, right? It takes a while to get into ketosis and it can be elusive if you are not paying close attention. It can be very safe for a period of time (even forever) but each person has to decide what feels compatible with their own lifestyle. Some experts do not think it is an optimal state for athletes but others experts disagree. I think we all have bio hack ourselves to see what feels right. Of course, I believe that the paleo template is good starting place for optimal health but ketosis can be an add-on or tweak for people who get stuck or feel hopeless. It can be a powerful and effective way to lose weight without hunger and many of my friends have had success with it. Always ask your doctor before beginning any new nutrition or weight loss plan. Here are some ways to make it work for you: 1. Eat Less Protein I have a made a handy dandy chart here for figuring out the right amounts for you. Most average ladies need about 50-100 grams, no more, fyi. You have to self experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage. 2. Eat More Fat I used to see this all the time in clients, I say add more fat and people add a tsp of evoo to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocad Continue reading >>

Ketogenic Supplements Reviews Fast & Safe Keto Products For Weight Loss

Ketogenic Supplements Reviews Fast & Safe Keto Products For Weight Loss

Ketogenic supplements are taking the world by storm and the right product can steady the balance of fats that your body needs to get your body into that state of ketosis. Those of you who have tried this form of weight loss before are probably more than aware of how hard it can be to first get your body to adapt to such a dramatic change in your daily intake of food, let alone without the help of a single exogenous ketone supplement. And the situation isn’t made any easier if you use a poor quality ketosis supplement because the wrong product may actually do you more harm than good. Bad quality ketosis supplements, have proven to lead to side-effects such as constipation and increased levels of cholesterol and triglycerides in men and women may also experience amenorrhea or other disruptions to the menstrual cycle. This is why it is really important to know what combination of compounds you are consuming, particularly while you are on this very strict diet, because the wrong balance can really mess with you in the long term. DO YOUR RESEARCH. I can't stress this point enough. This lifestyle change isn't for the faint hearted and you can't just wing it. It's a calculated exercise, which can lead to so many benefits. Check out the rest of this article so you can get up to speed, on how everything works and what powder or pill are actually out there and when you're finished go deeper and read our articles on the science behind this fascinating and our reviews on the best mix of exogenous ketone supplements out there in the market. Because without the knowledge and the right information, you'll never reach your goals and you may as well just keep eating that mash potato for dinner and club sandwich for lunch. Believe me, I stumbled onto this trend before it even blew up a Continue reading >>

The Best Way To Start A Ketogenic Diet (+ 2 Potentially Easier Alternatives)

The Best Way To Start A Ketogenic Diet (+ 2 Potentially Easier Alternatives)

You’ve got to give up your toast and cereal (or donuts) at breakfast, your sandwiches at lunch, and your pizza for dinner. Oh…and no yummy desserts! But starting keto doesn’t have to be painful! I’m pointing out that starting a ketogenic diet isn’t a walk in the park (at least for us normal humans who dream about what to eat for lunch while we’re eating breakfast). In this article, I’ll show you the absolute best way to start a ketogenic diet. And then, I’ll show you 2 other methods that you might find easier, depending on your particular personality. Table of Contents – How To Start a Keto Diet What is Ketosis and What is the Ketogenic Diet? We already have a much more comprehensive article on all the basics of the ketogenic diet here. So, if you’re new to the concept of ketosis and the keto diet, please read that first. Basically, when we eat lots of carbohydrates, most of it will be turned into glucose and our bodies will use that glucose for energy. The excess glucose will get stored as glycogen and as fat (mostly fat as we can’t store much glycogen). However, our cells can also use fat for energy instead of glucose. And if you’re interested in losing weight, then you’ll want to know how to get your body to burn up fat and avoid storing fat. That’s where the ketogenic diet comes in. Again, this is a really brief and simplified explanation of ketosis and the ketogenic (AKA keto or ketosis) diet as this article focuses on how to start a ketogenic diet. Please read the article I linked to above for more general information about keto. 2 Questions to Ask Before You Start A Ketogenic Diet There are 2 questions that completely change HOW you should do a keto diet. And these questions might even tell you that you shouldn’t do a keto diet. I kn Continue reading >>

The Right Way To Do A Targeted Keto Diet

The Right Way To Do A Targeted Keto Diet

As you guys know, I am a huge believer in the ketogenic lifestyle. And today I want to talk to you about a keto protocol that is perfect for anyone that is a top-level athlete, or trains like one. It’s called… THE TARGETED KETO DIET With the Targeted Keto Diet (TKD) you simply consume carbohydrates right before and after your workouts. It is an advanced protocol specifically for ketogenic athletes, powerlifters, CrossFitters, and anyone trying to gain mass or for those that are more advanced in their workouts. A TKD gives your body all the energy it needs to lift heavier and longer, and train at a higher intensity level, while promoting muscle growth and minimizing fat gain, so long as nutrition and training are on track. Your next workout benefits greatly from a TKD as you maintain decent glycogen levels which sets you up for one awesome training session. The RIGHT Way to Do A TKD Ideally, to maximize the benefits of a keto diet, and not throw yourself completely out of ketosis and back to square one, you’ll want to follow a strict ketogenic diet for a minimum of 30 to 60 days (60 days preferred), and become keto adapted FIRST, before starting a TKD. This bears highlighting: if you jump straight into a TKD protocol, you risk the possibility of never truly getting into ketosis and allowing your body to burn fat for fuel. A TKD diet is great AFTER you’ve become keto adapted, because it gives you an excellent basis for maintaining your exercise performance while at the same time allowing for glycogen re-synthesis without interrupting ketosis for long periods of time. The macro spilt that I recommend to get to the keto adapted phase is 70% fat, 25% protein and 5% carbs. Few keto experts talk about this, so I want to make sure you guys are crystal clear on this: bef Continue reading >>

Understanding A High-fat Ketogenic Diet—and Is It Right For You?

Understanding A High-fat Ketogenic Diet—and Is It Right For You?

While food trends come and go, high-fat diets—lauded for their weight-loss potential and brain-function benefits—have proven to have some staying power. Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance. She’s spent the past two years rigorously studying the ketogenic diet—high-fat, low-carb, moderate-protein. Named for ketones, which Gottfried explains are “the energy source made by the body when there’s not enough carbohydrates to be burned for energy demand,” the goal of the diet is to get the body to burn fat instead of sugar. Gottfried recommends the keto diet (as it’s commonly called) to help with a range of brain and focus issues—she finds ketones to be “very efficient fuel for the brain”; she also says it works well for some patients (not all) who want to lose weight but have trouble kicking sugar cravings. We talked to her about who the keto diet is right for (and whom, or when, it isn’t); the nutritional ins and outs of mastering it; and which keto-friendly meals are healthy for practically everyone, regardless of what diet we do (or don’t) practice. A Q&A with Sara Gottfried, M.D. Q What is ketosis? A In most circles, ketosis refers to nutritional ketosis, an optimized state in which you burn fat instead of sugar. Nutritional ketosis has been used to treat epilepsy since the 1920’s and its popularity for mental acuity and weight loss has surged recently. More technically, ketosis refers to a metabolic state in which most of your body’s energy comes from ketones in the blood, as opposed to glycolysis, in which energy supply comes from blood glucose. Ketones are the energy source made by the body (in the liver) when there’s not enough carbohydrates to be burned for energ Continue reading >>

What Are Macros? What They Are & How To Calculate

What Are Macros? What They Are & How To Calculate

What are macros? If you’ve been reading up on the keto diet, you may have stumbled across the term “macros” and wondered what all the fuss is about. It’s thrown around everywhere by well meaning ketoers giving advice to newbies: “If it fits your macros”, “track those macros”, “your macros may be off”, ad nauseum. I’m guilty of it myself. But to someone trying to get started, this can be completely mind-boggling. A quick Google search doesn’t even really help. Is this an advanced function in an Excel worksheet? A fancy camera lense? What in the hell are people talking about? Exactly what are macros? Let me clarify. The term “macros” is short for MACRONUTRIENTS in the context of nutrition and the keto diet. Macronutrients are the energy-giving components of food that fuels our body. They include carbohydrates, protein, and fat; this is where your dietary calories come from. Grasping the concept of macros is important for the keto diet because you need to find the right balance of carbs, protein, and fats to get into ketosis, stay in ketosis, and turn your body into a fat burning machine. Carbohydrates Carbohydrates are the only macronutrient that is not essential for survival. There are essential fatty acids and amino acids (the building blocks of fats and proteins), but there is no such thing as “essential carbohydrates”. Carbs are made up of sugars and starches. In order to successfully reach ketosis, you will need to limit your carbohydrate intake. Fiber is also considered a carb, but it doesn’t count towards your total carb tally. The reason for this is that we can’t really digest fiber so it has a minimal impact on your blood sugar. So, what does this mean for you? When you are looking at a nutrition label, look at the line that sa Continue reading >>

How To Low Carb: 15+ Common Weight Loss Mistakes

How To Low Carb: 15+ Common Weight Loss Mistakes

Studies have proven that low-carb diets are the most effective tool for losing excess body fat. Despite that, it's not uncommon for many people to hit a weight loss plateau. By weight loss plateau, I don't mean a short term fluctuation but a long-lasting stall. No matter what you do, the extra pounds of body fat are just not coming off. Specific diet plans such as fat fast has helped many people break through long-lasting plateaus but fat fast shouldn't be used as a quick fix every time your weight is stalling. In the long term, you need to focus on getting your diet right and avoid some of the common mistakes listed below. 1. Not Knowing Your Macros As you may know, calories do count, even on a low-carb, ketogenic diet. When you eat nutritious foods low in carbs, moderate in protein and high in fat, you will naturally eat less. For this reason, most of you won't need to count calories on a keto diet. However, just following a low-carb diet doesn't guarantee weight loss. It helps to keep an eye on your fat intake. The closer you get to your target weight, the more important that becomes. Additionally, you need to ensure that you're eating sufficient amount of protein to stay satiated and prevent muscle loss. You can find out your ideal macronutrients by using our keto calculator. Only Focusing on Carbs Most of you know that when following a ketogenic diet, you have to reduce the amount of carbohydrates you are eating. However, this doesn't mean that the less carbs you eat, the more weight you are going to lose. In fact, I've seen many people following a close to zero-carb diet who were plateauing or even gaining weight. A very low-carb diet will simply not ensure fat loss! Some people do well on a moderate carbohydrate diet while others see better results with a greater Continue reading >>

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