Ketogenic Dieting 101: How To Use Fat As Fuel
Eating fat to burn fat sounds contradictory, if not nuts, right? The world is full of people who are fat because of high-fat diets, so why would a fit person want to follow suit? I'm not talking about stuffing your face full of peanut butter cups. I'm talking about following a ketogenic diet—or, put simply, a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel. Bodybuilders, fitness enthusiasts, and researchers alike have found that such diets are an effective fat-loss tool. In fact, studies have shown that ketogenic diets induce numerous favorable metabolic and physiological changes, including weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity.[1-4] That being said, what does the science surrounding ketogenic diets have to say about individuals looking to run faster or farther, jump higher, or improve other aspects of sports performance? Shouldn't athletes be swilling Gatorade before, during, and after their events instead of adopting a high-fat, restricted-carbohydrate diet? Not necessarily. Ketogenic diets have become increasingly popular among athletes ranging from Olympic competitors to endurance runners, with good reason. Let's take a closer look at the science. What Exactly Is A Ketogenic Diet, Anyway? Ketogenic diets are very high-fat, moderate-protein, carbohydrate-restricted diets. The exact breakdown of the diet varies between individuals, but a general profile may reflect 70-75 percent fat, 15-20 percent protein, and only 5-10 percent carbohydrate. So, you're probably thinking, all I need to do then is watch out for the carbs, right? Not exactly. Ketogenic diets are not the same as high-protein, carbohydrate-restricted diets. I often hear Continue reading >>
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 >>
The Ultimate Ketosis Induction Phase Survival Guide
As someone who has gone through the ketosis induction phase many times now I felt like writing a ketosis induction phase survival guide, so to speak. I’m currently on day 5 of ketosis induction and want to share a day-by-day analysis of what to expect during keto-induction including hunger levels, energy levels, physical changes both internal and external and anything else you may find during your own induction phase. I’ll start with a little info on the keto-induction phase before moving into my daily expectations log and finally provide tips and suggestions on how to survive induction and speed up the induction process a little. What is ketosis induction? Ketosis induction (or keto-induction) is the process of your body moving from a glucose fueled metabolism to a ketone fueled metabolism. This means your body, once depleted of remaining glycogen stores, starts adapting itself to breaking down fat into ketones as an alternative fuel source to survive. It takes time for your body to adjust and become efficient at using its new fuel source. Once the induction phase completes, we call it being keto-adapted, meaning your body has now adapted to using fat as it’s primary fuel source. How long does keto-induction take? This varies from person to person and hence everyone’s experience, my own included, may differ greatly from another’s experience. The average time for keto-induction seems to be about 2 weeks according to most people’s experience but I have heard of it ranging from just a few days, up to 8 weeks. For me, it depends on how long I’ve been out of ketosis. If I’ve had a single day of carb bingeing I can get back into ketosis in a day or two. I didn’t watch my diet at all last month though and expect induction to be a full 2 weeks, which is about Continue reading >>
5 Reasons To Use Mct Oil For Ketosis
Medium chain triglycerides (MCT’s) are unique fatty acids that are found naturally in coconut and palm oils. They have a remarkable ability to stabilize blood sugar and enhance ketone body production. This process makes MCT’s a powerful tool to reduce inflammation, improve metabolism and enhance cognitive function. The term “medium” is in reference to the length of the chain of fatty acids. Oils can have short, medium or long chains. Most oils are a combination of short, medium and long chain fatty acids. Medium chain fatty acids by definition are fatty acids that contain between 6 and 12 carbon chains (1). These include: C6 – Caproic Acid C8 – Caprylic Acid C10 – Capric Acid C12 – Lauric Acid MCTs Are Easily Digested: MCTs are easily digested and do not require the production and utilization of bile. Most fatty acids depend upon bile salt emulsification in order to be metabolized and absorbed. The production of bile is an energy dependent process that takes place in the liver. The body stores extra bile in the gallbladder to use for high fat meals. Individuals with a sluggish liver and gallbladder struggle to produce adequate bile. Other individuals who struggle with malnutrition or malabsorption syndromes can easily absorb and utilize these MCTs (2). This includes people with pancreatitis, cystic fibrosis & Crohn’s disease among others. MCTs have a slightly lower caloric effect than typical long-chain fatty acids (LCFA). LCFAs have 9 calories per gram while MCTs have 8.3 calories per gram (3). How MCTs Work: The mitochondria are small organs within your cells that are responsible for producing all the energy needed by your tissues. Fatty acids produce energy in the mitochondria but are dependent upon the L-carnitine compound in order for entry. MCTs Continue reading >>
Four New, Cutting-edge Ways To Easily Shift Your Body Into Fat-burning Mode & Ketosis.
Great article. You actually answered my question as to the ratio of the 3 BHB salts which is quite helpful for me. For me, I had Keto O/S and found it quite good – my favorite was the chocolate swirl. But it was and is very expensive. Only 15-20 servings and would break the bank. So I turned to KetoCaNa and I’ve tried two flavours. Both of them were so salty that I almost threw up every time. Like flavoured sea water. Also only 15 serving per bottle. Then I turned to Ketond which is okay – Tigers Blood and Caramel Macchiato. What I like about Ketond is that it has a full 30 servings and is very transparent with it’s ingredients. It’s also the same price as Keto OS but you get 30 servings. But still, not the best taste. So in the end, I ordered 1kg of pure BHB Magnesium from a supplier in China and I will be developing my own Ketone product with 30 servings as a lower price than all the competitors, and with more Magnesium, and Calcium in it than Sodium so that it tastes the best and actually helps with weight loss (which Magnesium is proven to do at the right amount). What the companies don’t tell you is that actually Sodium BHB is the cheapest, then Calcium BHB and then Magnesium BHB to source so I would be interested in knowing if what you wrote is actually true or just an excuse to make the product cheaper. Probably a mix of both. So I have 2 questions Ben: 1. If you had to split the 11.7g of BHB into Sodium, Ca, and Mg, what ratio would you do for the best health results and potential weight loss? The current products on the market are about an 80/12/8 split. I would think it should be the other way around. 2. When I develop my own product and sell it, would you be up for sampling it and reviewing it on your website here? What flavours do you like/would Continue reading >>
Using The Fat Fasting Technique
The fat fast is a technique brought by Dr. Atkins’ New Diet Revolution – used by people who are metabolically resistant and have trouble with their induction. Let me first say that fat fasting should be used in 2 situations and 2 situations only: Breaking through a 2 week or longer plateau. Inducing yourself into ketosis quicker, whether you are just starting keto or you had a cheat day. If you’re the type of person that loses weight easily and you are NOT hitting a plateau, then fat fasting should NOT be used. It can be potentially dangerous for someone that is not metabolically resistant, or for someone that is not on a plateau. You should not fat fast consistently. Like I said, it is only for people starting a ketogenic diet and want to be inducted into ketosis faster, or for people that are on a long (2 weeks or more) plateau. Understanding the Fat Fast The lack of carbohydrates and protein will allow your body to depreciate your glycogen stores quicker, also allowing your body to go after the fat stores, like we want it to, to use as fuel. Fat fasting will force the body to undergo lipolysis, so that it burns up fat that is stored in the body. Lipolysis is a process involved in the breakdown of fats, converting triglycerides into glycerol and free fatty acids. The longer you fast, the more of these free fatty acids will be released. Why is this important? Well fatty acids are used by the liver to create small amounts of ketone bodies, and used as fuel. Lipolysis cannot happen if there is a significant amount of glucose coming in, but since 80% – 90% of what you will be eating are fats, you don’t need to worry about excess protein or carbs converting into glucose. What the Fat Fast Is So, what exactly is a fat fast? It’s eating between 1000 and 1200 calo Continue reading >>
Journey Into Ketosis Part Ii
TL;DR This is a journal of my first month of ketosis. A quick recap of Part I: Ketosis is when your body metabolizes fat instead of sugar as its primary fuel source. To enter ketosis you must eat fewer than 50 grams of carbs per day for a minimum of two weeks, and ideally 60-80% of your diet is fat. You can measure blood ketones with over-the counter-tests. Ketones are the preferred fuel for organs like your brain, heart, and muscles. Ketosis is safe and all humans show improved blood lipid profiles, profound anti-inflammation, and weight loss with lean muscle mass preservation in ketosis, better than any other diet. May 2014: The Descent Of Insulin I had just returned from a two week long trip to Israel and Jordan. On the flight back I finished reading The Art And Science Of Low Carbohydrate Living, which answered all my questions about ketosis. (The Art and Science...Performance is a wonderful, short follow up, and Keto Clarity is on the to-read list.) I had been "paleo" for about five years, which for me meant avoiding grains and most sugars. I was not striving for high fat, and I still occasionally craved sugar. One way to know you've achieved ketosis is measuring blood levels of beta-hydroxybutyrate, or BOHB. It's the fuel your liver produces when it metabolizes fat. Your organs, especially your brain, consume it copiously. You can measure BOHB by pricking your finger with a Precision Xtra lance, bleeding on to a ketone test strip, inserting the strip into the Precision Xtra, and waiting. It will spit out your blood ketone density in milligrams of ketones per millimoler of blood. The (semi-arbitrarily) decided on level for a human to be in "nutritional ketosis" is a minimum of 0.5 mg/mmL. I was eating "low carb" for five years, so I figured this was easy, and I was Continue reading >>
How Do I Speed Up Ketosis?
Source Putting your body in a state of ketosis is useful in some cases, especially if you suffer from seizure disorders or epilepsy, says the University of Maryland Medical Center. Ketosis can also lead to weight and fat loss and occurs when ketone bodies (made from fat instead of glucose from carbohydrates) are your body's primary fuel source. Regardless of the reason you want to speed up ketosis, following a few simple tips will point you in the right direction. 1. Eat Primarily Fat Eat 1 to 4 grams of fat for every 1 gram of carbs plus protein as part of a ketogenic diet, suggests the Epilepsy Foundation. Keep in mind strict ketogenic diets should be medically supervised when you first begin the diet and be monitored periodically. These diets generally consist of 4:1 or 3:1 (fat to carbs/protein) ratios. Less restrictive medium-chain triglyceride (MCT) diets typically have 1:1 fat to carb/protein ratios. So, your meals will mainly consist of dietary fat: Choose coconut, palm kernel, olive, canola, and other plant-based oils. Other fats that can help fuel your body when following ketogenic diets include butter, mayonnaise, and heavy whipping cream. Sidney Kimmel Medical College provides some sample ketogenic diet menus. Some suggestions they offer include: Adding heavy cream to orange juice Cooking eggs with butter or other fats Mixing heavy cream into diet soda Adding cheese and mayonnaise to increase fat Low-carb diets can also lead to ketosis, but are generally less restrictive. For example, try a 1,200-calorie, low-carb menu. 2. Know Your Carb Allotment Following ketogenic diets can be tricky as lots of math and numbers are often involved. The Charlie Foundation provides a quick reference for carb allotment recommendations to achieve and maintain ketosis. 4:1 Rati Continue reading >>
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 >>
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 >>
What Is The Cyclical Ketogenic Diet?
A ketogenic diet is a style of weight loss plan where the body is forced to enter a state called ketosis. The human body is designed to work with either carbohydrate, stored in the muscles as glycogen, or fat as its primary fuel source. If glycogen is present, the body will use that up first before beginning to burn fat. Ketosis is the state where the body uses fat as its primary energy source, which leads to healthy but rapid weight loss. To make your body enter ketosis, you need to follow a diet that is very low in carbohydrate, so your body has to switch to using fat for energy. The Atkins diet, and other well known low carb eating plans, are examples of ketogenic dieting. The Downsides to Ketogenic Dieting Some of the main complaints people have about ketogenic diets are that while they are undeniably effective, the lack of carb powered energy can make it hard for them to work out at their normal level, and that the absence of carbs can make the diet very hard to stick to long term – people simply enjoy eating carbs. If you find a ketogenic diet difficult for either of these reasons, a cyclical ketogenic diet could be the answer. What is a Cyclical Ketogenic Diet? A cyclical ketogenic diet is where you follow a standard ketogenic diet from Monday to Friday, incorporating three workouts into your week, and then on weekends you load up on carbs and don’t exercise. This works because carb loading allows you to store up some carbohydrate energy for the week ahead, helping you keep a reasonable level of strength up for your workouts (you won’t break any personal records, but you’ll feel good) and preventing your body from going into “starvation mode” (where weight loss slows down) as a result of the low calorie intake on your ketogenic diet days. This also me Continue reading >>
What Everybody Ought To Know About Ketosis
Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>
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 >>
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 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 >>