diabetestalk.net

How To Induce Ketosis

Fasting Without Exercise To Induce Ketosis

Fasting Without Exercise To Induce Ketosis

how long would it take someone approximately to reach a state of ketosis after carbing up the night before and fasting the following day. for example: last night I consumed 250g carbs around 10pm, slept until 8am. that's 10 hours of fasting. say i extended this until 2pm that would equal 16 hours of fasting. would this be enough for a lot of people (if keto adapted) to re enter ketosis after the above mentioned glyocgen restoration of a couple hundred grams of carbs? thanks Lucas Continue reading >>

Review Article How Does The Ketogenic Diet Induce Anti-seizure Effects?

Review Article How Does The Ketogenic Diet Induce Anti-seizure Effects?

Highlights • Clinical and experimental interest in the ketogenic diet has grown rapidly over the past decade. • Ketone bodies have been linked to inhibitory neurotransmitter release and activation of ATP-sensitive potassium channels. • The ketogenic diet enhances overall cellular bioenergetics and reduces oxidative stress. • Glycolytic diversion and/or restriction may play an important role in the clinical activity of the ketogenic diet. • Modulation of tricarboxylic acid cycle flux may also underlie ketogenic diet effects. Abstract The high-fat ketogenic diet (KD) is a remarkably effective treatment for medically intractable epilepsy and has been part of the clinical armamentarium for nearly a century. However, the mechanisms underlying the KD’s actions have remained elusive. Over the past decade, there has been phenomenal international growth of clinical centers offering metabolism-based therapies for epilepsy, and rapidly expanding research into the cellular and biochemical effects induced by the KD. At present, there are many hypotheses regarding KD action, and while each is uniquely compelling, it is becoming more apparent that the KD likely works through multiple mechanisms that target fundamental biochemical pathways linked to cellular substrates (e.g., ion channels) and mediators responsible for neuronal hyperexcitability. This is not altogether surprising given the complexity of the epileptic brain, and the many different pathophysiologic mechanisms that underlie seizure genesis and epileptogenicity. The scientific literature involving the KD strongly supports the notion that epilepsy may indeed in part represent a “metabolic disease”, and that this concept could serve as a novel framework for the development of more effective anti-seizure drugs 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 Into Ketosis For Optimal Cognitive Performance

How To Get Into Ketosis For Optimal Cognitive Performance

Contents Here’s a sample protocol. I’ve given more options below for you to tinker with, but if you just want clear and simple instructions, here you go. I think this is simple enough and doable. You don’t have to follow everything here, but it’s just a sample protocol. A bright light device by the workstation. Keep it about a foot away and use for 15-30 minutes, if you aren’t exposed to a good amount of bright light in the day. Before supper You can eat whatever you want for supper. Follow a diet that you can keep to and that suits your individual health needs. I recommend 20-50g of carbs depending on your individual needs. I’ve gotten into ketosis before but it didn’t work out very well. This protocol is my attempt to make it work more quickly. Getting into “Ketosis” is considered a state where your brain uses ketones for fuel. The most common fuel for your brain is glucose. Recently, I thought about what went wrong and thought about how I could change this. I’ve been experimenting with a modified ketosis version for about a month on and off. This protocol will be updated as I do more experiments and tweak it. This modified version solves most of the problems I had with ketosis when I previously tried it. I had a lot of issues with low carb diets in general, but this protocol is NOT a very low carb diet. I don’t do this protocol anymore because I need more carbs. I still recommend that you try this or a variation of it if you want to get into ketosis. These days I do a lectin avoidance diet, with carbs. But I may revisit ketosis later. My protocol doesn’t rely on ketones for fuel only. I like to get brain fuel from 4 different sources. This is one way in which this protocol is unique. I find if I get too much of one of these four fuels then it Continue reading >>

How To Get Into Ketosis In Less Than 3 Days

How To Get Into Ketosis In Less Than 3 Days

Do you need to get into ketosis super fast? Don't think you can handle the deprivation and hunger of a water fast? The good news is that you don't have to. You can rev up your metabolism, escape hunger, and be on your way to fat burning in one or two days! All it takes is a ketogenic diet that is lower in carbs than standard keto. This will cut your cravings to the bone and switch you from a glucose burning metabolism to burning fat faster than anything else! Ketogenic diets work by reducing basal insulin levels, lowering blood triglycerides, and setting up conditions that will move you into the state of nutritional ketosis. Getting into ketosis is important because when the body produces ketones, your hunger level goes down, your energy goes up, and you experience a state of well-being. All of these benefits will make it easier for you to stick to your low-carb diet plan. On a typical keto diet, it takes 3 to 5 days to enter into the state of ketosis. But how quickly you do that depends on how many carbohydrates you were eating per day before you started restricting them. In addition, if you're looking for the urine testing strips to change colors right now, that only occurs once ketosis is well under way. Most low-carb diets start you off at 20 to 30 net carbs. Atkins 20 and the Reddit version of Keto begin at 20 net carbs, and the Protein Power Lifeplan begins at 30. These amounts are low enough to get the job done within a few days. If you're coming from a carb-heavy diet, it might take a little longer to switch metabolic pathways than if you're merely switching from a low-calorie plan to Atkins, Keto, or LCHF. However, there is a much quicker method that you can use right now instead of these standard Keto diets. The quick-start method I'm going to share with you i Continue reading >>

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

How To Get Into Ketosis In 24 Hours: Practical Tips And Tricks

Some people need to be in ketosis for medical reasons while others need to be in a fat-burning mode for athletic competitions. Whatever the reason, I’ve conjured up tips on how to get into ketosis in 24 hours. Before I begin… These tips are purely from experience. While a lot of it has been backed by research, always take things with a grain of salt. There is no one size fits all diet that will turn you into superman. Anyways.. When I first adopted the low carb high fat keto lifestyle a couple years back, I became obsessed with it. To me it felt like I just struck a goldmine. It felt like some sort of esoteric subculture that no one knows about and those that do, have a leg up on their competition. With this newfound obsession, I spent hours on researching, implementing, and documenting how to get into ketosis as fast as possible. The science is out there. Study after study showing how beneficial being in ketosis is. Through trial and error, I’ve conjured up these tips on how to get into ketosis in 24 hours. Some of it is probably obvious and common sense but that doesn’t mean it isn’t effective. Starting Tips On How To Get Into Ketosis In 24 Hours Start Intermittent Fasting (IF) I’ve mentioned it in a previous post, here. Intermittent fasting is like peanut butter and jelly, like batman and robin, like a fork and spoon, like Hillary Clinton and Donald Trump (just kidding). But seriously. By prolonging the time in which you eat your first meal, your body begins to enter a fat-burning stage (ketosis). I emphasize intermittent fasting with the ketogenic diet because it speeds up the whole process in depleting your glycogen storages. My recommendation is to skip breakfast completely. A popular protocol that many people praise is the 16:8 hour fast. This means y Continue reading >>

How To Get Into Ketosis Faster.

How To Get Into Ketosis Faster.

The shift from burning glucose to fat takes a long time. It depends on the individual and their degree of carbohydrate tolerance. Usually, the initial adaptation period will last about 2-3 weeks. There is also a way to get into ketosis fast within a few days. To get into ketosis several things have to be met. We need to have lower blood sugar and insulin levels for an extended period of time. Once insulin has been suppressed for some time, the pancreas will release its counter-hormone called glucagon. Its job is to deplete the liver glycogen stores and increase the fatty acid concentration in the blood stream. This will also lead to the production of ketone bodies by the liver. To satisfy its extremely high energy demands, the brain will begin to utilize fat for fuel. For this to happen, we have to either: Fast for a prolonged amount of time. Restrict our carbohydrate intake to a bare minimum. Both options are very effective ways of inducing ketosis. However, those two things aren’t always enough. Someone who is burning sugar may not ever be able to get into ketosis, despite following the guidelines. The body is just too addicted to sugar and enters an energy crisis. To provide energy for the brain and body, it is necessary to have a substitute for glucose. If you want to become fat adapted, then you have to promote the production of ketone bodies as well. Ketones are the third fuel source and are above glucose and even fatty acids. The outcome of burning the ketone body acetoacetate in the Krebs cycle creates 2 additional ketone molecules. Beta-hydroxybutyrate and acetone can create 25% more energy than pyruvate (sugar). This means that to get into ketosis faster we have to assist our body in producing more ketone bodies. To do that, we would have to consume fat that Continue reading >>

What Is Ketosis

What Is Ketosis

Ketosis is a metabolic reaction that occurs in your body, when following the OPTIFAST® VLCD™ Program Intensive level. This means your body shifts from using primarily carbohydrates to using fats as an energy source resulting in a reduction of body fat stores. Ketones are by-products that are created when your body has to switch to fats for energy. It means your stores of glycogen or carbohydrates have been depleted. One of the consequences of ketosis is a decrease in appetite, which helps make following the OPTIFAST® VLCD™ Program Intensive level much easier. As the OPTIFAST® VLCD™ Program causes only a mild ketosis; it is a very safe approach to weight loss. Before your body transitions into ketosis, you will most likely feel hungry and you may experience some side-effects such as: Fatigue Lack of concentration Nausea & Headaches These side-effects should only last about 3 days and most symptoms usually pass by days 4-6. This is what we refer to as the 3 day challenge. Following the initial 3 day challenge you will experience an increase in energy and reduction in appetite which, in the Intensive level, will result in a consistent and successful weight loss. It is important to know that these are typical symptoms and you should try to stick to the program as prescribed or otherwise you will simply pro-long these first few days of the OPTIFAST® VLCD™ Program. Of course, if you are concerned about your symptoms or if they persist, speak to your doctor, dietitian or pharmacist as they can advise how to overcome or correct these before coming off the program. Once your body is in ketosis, any excess ketones that your body does not use for energy are excreted via your urine and breath (thus the incidence of bad breath in some cases). This therefore allows you to Continue reading >>

The Paleo Guide To Ketosis

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 >>

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 >>

What Is Ketosis?

What Is Ketosis?

"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>

What Is The Ketogenic Diet And Is Ketosis Safe?

What Is The Ketogenic Diet And Is Ketosis Safe?

Any diet, by definition, is a group of foods consumed for a certain period of time. A “diet” can be as simple as an average daily meal or it can also be part of a treatment program for specific medical conditions. The ketogenic diet, which allows someone to enter a state of nutritional “ketosis”, has long been used in the treatment of epilepsy in children – but its benefits go way beyond this. As you’ll learn, recent studies show that a ketogenic diet can have many uses and benefits – including weight loss, reduced inflammation, cancer-prevention, as more. History of Ketogenic Diets The ketogenic diet was first introduced in 1924 at the Mayo clinic by Dr. Russel Wilder who started the diet to treat epileptic patients. He put his patients on a “fast” and found that epileptic symptoms became less frequent. The popularity of this diet as a means of controlling epilepsy has decreased since this time since powerful anticonvulsant drugs have been invented, but this doesn’t mean that ketogenic diets are not promoted for better health any longer. Since its introduction in the 1920s, the ketogenic diet and entering ketosis remains controversial until today. Although it has many benefits and is a natural approach to controlling disease in some cases, many doctors and patients often find it easier to administer pills than to adhere to a ketogenic diet that they find “strict’ and restrictive. The exact mechanism by which the ketogenic diet works still isn’t 100% known, but the results of ketosis that have been researched for years are staggering. What is A Ketogenic Diet? Today ketogenic diets get the most attention when it comes to weight loss and blood sugar control. “Burn fat by eating more fat” is one simple way to describe the approach that allows Continue reading >>

Ketosis – Advantaged Or Misunderstood State? (part I)

Ketosis – Advantaged Or Misunderstood State? (part I)

As The Eating Academy approaches its first birthday in about a month, I figured it was as good a time as any to put together some thoughts on a subject I get asked about with great frequency. (For those wondering when I’ll get to Part X of The Straight Dope on Cholesterol, the answer is, “hopefully before the end of the year.”) A few months ago I was planning a post along the lines of “the 10 things you need to know about ketosis,” but I’m now thinking that might be putting the proverbial cart before the horse. So, let’s start with a more fundamental set of questions. In part I of this post I will see to it (assuming you read it) that you’ll know more about ketosis than just about anyone, including your doctor or the majority of “experts” out there writing about this topic. Before we begin, a disclaimer in order: If you want to actually understand this topic, you must invest the time and mental energy to do so. You really have to get into the details. Obviously, I love the details and probably read 5 or 6 scientific papers every week on this topic (and others). I don’t expect the casual reader to want to do this, and I view it as my role to synthesize this information and present it to you. But this is not a bumper-sticker issue. I know it’s trendy to make blanket statements – ketosis is “unnatural,” for example, or ketosis is “superior” – but such statements mean nothing if you don’t understand the biochemistry and evolution of our species. So, let’s agree to let the unsubstantiated statements and bumper stickers reside in the world of political debates and opinion-based discussions. For this reason, I’ve deliberately broken this post down and only included this content (i.e., background) for Part I. What is ketosis? Ketosis is Continue reading >>

How To Detect Ketosis

How To Detect Ketosis

How can you tell if your low-carbing efforts have been effective enough to induce ketosis? Learn how to check your ketones! The state of ketosis The state of ketosis means that the body has switched from depending on carbohydrates for energy to burning fats for fuel. This means not only dietary fats (olive oil, guacamole, deep-fried pig ears), but also all the jiggly bits around your waist — clearly a desirable state for anyone looking to shed extra weight. When the body metabolizes fat, it generates molecules called ketones (also known as ketone bodies). As you restrict carbohydrate intake and amp up the dietary fat, more fat is metabolized and a greater quantity of ketones are created. Most of the cells in your body — including those in your brain — are able to use ketones for energy, although many people experience a few days’ adjustment period, often called the low carb flu. One of the varieties of ketones generated — acetone — cannot be used by the body and is excreted as waste, mostly in the urine and the breath. Conveniently, this makes it very simple to measure whether or not you are in ketosis. Upon entering ketosis, some people report a distinct change in the smell of their breath as a result of the extra released acetone. It could be “fruity” — it’s been likened to overripe apples — or even “metallic.” If you notice this happening during your first few days of changing your diet, it could be a good sign you’re in ketosis. The unusual smell isn’t anything dangerous, but it could be annoying. Drinking plenty of water should help, or get yourself some sugar-free gum. Most people report “keto-breath” diminishing after the first few weeks. Detecting ketones in urine The more accurate way — and the one we recommend — to check f Continue reading >>

Kick Start Ketosis With High Intensity Interval Training

Kick Start Ketosis With High Intensity Interval Training

Ketogenic diets have grown in popularity over the last couple of decades, with more and more people becoming mindful about the science behind fat loss, and the benefits of low-carb dieting. But while many people are familiar with the concept of ketosis (the metabolic state where our bodies burn fat, instead of carbohydrate for fuel) - some may not realise how exercise fits in with a ketogenic diet, or indeed how exercise can actually be used to kick-start ketosis. Being a low-carb dieter myself, I often see people posting questions about ketosis. The types of questions I see most commonly all seem to revolve around a common issue - what is the fastest, most efficient way to get into ketosis? The answer to this is not as straight-forward as many would-be ketogenic dieters might hope it to be. Our bodies are clever machines - and we naturally first use up for energy what there is in abundance, which is most commonly carbohydrate. Ketogenic diets aim to reverse this process, by limiting carbohydrate intake. Explained very basically, in order to induce ketosis, we must deplete the levels of glycogen (stored carbohydrate) in our bodies, so that we start to burn up our fat stores for energy. This is where high intensity interval training (or HIIT) can help. What is HIIT? HIIT is a type of training technique in which you exert yourself to maximum output for short periods, undergoing intense bursts of exercise followed by a short period of either complete rest, or 'active rest' - where you will be walking or otherwise exercising very gently. A very simple example of HIIT would be be to sprint for 30 seconds at your absolute maximum effort, and then stand still or walk for thirty seconds straight afterwards, repeating the sequence for five minutes total. HIIT has grown in popula Continue reading >>

More in ketosis