diabetestalk.net

How To Start Ketosis

I Started A Ketosis Diet I'm 200 Pounds How Much Do You Guess I Will Lose And Im Going To Do It For More Then 2 Years For Sure?

I Started A Ketosis Diet I'm 200 Pounds How Much Do You Guess I Will Lose And Im Going To Do It For More Then 2 Years For Sure?

I really does depend upon how you do it. I started out at a slightly higher weight than you and have been doing it for about 2 years now. My weight loss is 30+ lbs. However, I didn’t really follow the advice of experts to greatly reduce things like red wine. I simply kept my carbs low and ate til I was full. My goal was not weight loss. I don’t have some magic number that I’m trying to reach. My goal was to help control my diabetes. That’s been done and I do admit that I like my weight better. My piece of advice is to make the ketogenic way of eating a lifestyle. Diets as a general rule don’t work. If you do the ketogenic diet for 2 years and stop you will start to regain weight. Some of the keto people on Quora will confirm this fact for you. 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 >>

The Complete Ketogenic Diet Guide For Beginners

The Complete Ketogenic Diet Guide For Beginners

What Is The Keto Diet? The keto diet (also known as ketogenic diet, low carb diet and LCHF diet) is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more1-6. On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates. Entering ketosis usually takes anywhere from 3 days to a week. Once you’re in ketosis, you’ll be using fat for energy, instead of carbs. This includes the fat you eat and stored body fat. Testing For Ketosis You can test yourself to see whether you’ve entered ketosis just a few days after you’ve begun the keto diet! Simply use a ketone test strip and it will tell you the level of ketone bodies in your urine. If the concentration is high enough, you’ve successfully entered ketosis! Note: Any change to the strip color indicates that you are in ketosis. There are other ways of telling you’re in ketosis, though – look for changes in your mood and alertness, as well as a stronger smell in your breath and urine. Many people also report better sleep and decreased appetite when they’re in ketosis. You may be thinking, “but eating a lot of fat is bad!” The truth is, dozens of studies and meta studies with over 900,000 subjects have arrived at similar conclusions: eating saturated and monounsaturated fats has no effects on heart disease risks7,8. Most fats are good and are essential to our health. Fats (fatty acids) an Continue reading >>

How Could I Start A Ketogenic (atkins/low-carb) Diet A 16 Years Of Age?

How Could I Start A Ketogenic (atkins/low-carb) Diet A 16 Years Of Age?

Without help from your family doctor, you will find it nigh-on impossible. The point about the Atkins / Low-Carb / ketogenic diets in general is that they are "threshold-based" diets. In order to get the benefits, you can't just "eat a bit less" of something... you have to "eat so little that your metabolism reacts to compensate for what it sees as a starvation condition." In the case of Atkins, this metabolic change is called ketosis. The amount of carbohydrates you need to consume to keep your body out of this state is surprisingly low. So low, in fact, that normal school lunch will probably give you more than you need to stop ketosis, even if you skip breakfast and dinner! So you'll never go into ketosis, and you'll never get the weight-loss benefits. In children (which, metabolically you still sort of are, even at 16), this gets more complex because your brain chemistry is still evolving, and you might have further issues. The way that adult vs. child brains burn glucose vs. ketones is something that you really need to talk to an expert about. Therefore, you need to talk to your family doctor for two reasons: Firstly, to get the opinion of a medical professional as to whether you are old enough to minimise the risks of a ketogenic diet. Secondly, if your doctor confirms you are, to get him/her to write to your school giving a medical note that will mean that they stop trying to serve you carb-rich foods. Be aware that many doctors still use dietary advice based on "appeal to authority" and will only recommend the diet endorsed by the national doctor's association in your country. Depending on which country you are in, this may or may not turn out to be Ketogenic! Continue reading >>

A Keto Diet For Beginners

A Keto Diet For Beginners

A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 1 Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto. Get even more, custom meal plans, ask the experts and low-carb TV, with a free trial. 1. Introduction: What is ketosis? The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. 2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, 3 and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. A keto diet, on the other hand, can be eaten indefinite Continue reading >>

The Ketogenic Diet 101: A Detailed Beginner's Guide

The Ketogenic Diet 101: A Detailed Beginner's Guide

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Over 20 studies show that this type of diet can help you lose weight and improve health (1). Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (2, 3, 4, 5). This article is a detailed beginner's guide to the ketogenic diet. It contains everything you need to know. The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7). Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11). The ketogenic diet (keto) is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones. There are several versions of the ketogenic diet, including: Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1). Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% Continue reading >>

How To Start A Ketogenic Diet The Right Way + 3 Costly Mistakes To Avoid

How To Start A Ketogenic Diet The Right Way + 3 Costly Mistakes To Avoid

As you may have heard, the ketogenic diet (keto for short) has been exploding in popularity over the past few years. According to Google Trends, interest in the ketogenic diet has more than doubled in the last year alone. But before you give keto a try, keep in mind that it’s way better to start a ketogenic diet the right way and avoid the mistakes others make. That way you can enjoy the benefits of the diet faster and with better results. Keto diets were first used about 100 years ago to help epileptic children. Now, this diet sees use in helping people lose weight, gain mental focus and energy, get rid of digestive issues, treat type 2 diabetes, and even potentially prevent/cure cancer and neurological diseases. However, while the benefits of a ketogenic diet are substantial, in this article I’ll show you exactly how to properly use a keto diet in order to reap its full benefits. The Basics Of A Ketogenic Diet As explained in this article, a ketogenic diet focuses on putting your body into a metabolic state called “ketosis.” What this generally means is that your body uses fat – rather than sugar – to generate energy for your body. In order for your body to switch into this state, the typical advice is to eat a diet low in carbohydrates, high in fats, and moderate in proteins. (Hence why bone broth is very keto-friendly.) How To Start A Ketogenic Diet A keto diet is pretty simple in theory (low carbs, high fat, moderate protein). But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat. So What Exactly Can You Eat on A Ketogenic Diet? Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil Meats, including organ meats Eggs Fish and Seafood Non-starchy vegetables (especially green leafy veget Continue reading >>

What Is An Indian Vegetarian Version Of A Ketosis Diet Plan For 30 Days?

What Is An Indian Vegetarian Version Of A Ketosis Diet Plan For 30 Days?

The choices in keto diet,especially with the additional constraints of Indian and vegetarian are extremely restrictive and slightly on the expensive side. With that in mind,below are few basic points to think over: One need not adhere to strict timings/quantity in keto diet.Only restriction is low carbs. In today's world due to being excessively carboholic it cannot possibly be a lifelong lifestyle change. The 30day timeline is a fairly good amount of time for getting great results with keto diet,especially if you are really fat to start off with.Same can't be said with other diets. PREPARATION FOR THE 30DAYS Find out your source of inspiration and be prepared to carry on,come what may. Imagine how much better you will feel and look after 30days,if you stay on the keto diet. Remove all the carbs from your kitchen,fridge and all the snacks from your home before starting .These will prompt unnecessary temptations. Start cutting down on your most processed carbs like biscuits,ice creams,rice,pastries etc one week before starting.This will ease the transition period. THE MAIN MEAL PLAN: WEEK 1: This is the most important week where there should be strictly no carbs.Food choices are extremely limited in the vegetarian space but hey this is only for the first week. Start the day with bulletcoffee/plain green tea. Drink lemon juice salted to replenish electrolytes. Try out as many varieties of Paneer you can make and eat them till you are satiated.This would constitute the bulk portion of your diet. Try out different peanut seasonings and snack on them when you feel hungry.Your home kitchen should only contain peanuts as snacks. Multi vitamin supplementation is a must. Exercise on days 1,2,3 to start depleting glycogen stores faster. Try almonds,walnuts if they fit in your bud Continue reading >>

Does Exercising While Starving Start Ketosis?

Does Exercising While Starving Start Ketosis?

It can help speed up the process. Before you can enter ketosis, the body must get rid of the glycogen stored in muscle tissue. Glycogen is basically stored carbohydrate. Resistance training and cardio are the best ways to burn off stored glycogen. Doing so in a fasted state also ensures that no additional carbohydrates are entering the body. With that being said, feel free to consume some fats prior to exercise if you have a hard time training in a fasted state. Getting into ketosis can be tricky and frustrating, but in my opinion the best protocol to do so would be to perform a few full body workouts in a fasted or at the very least carb depleted state. Coconut oil and MCT oil are useful in ketone production as well if your stomach can handle them. Continue reading >>

What Is A Simple Meal Plan To Start The Atkins Diet?

What Is A Simple Meal Plan To Start The Atkins Diet?

Watch The 3 Week Diet System review By Brian Flatt, For more information please just visit this : Feel like you’re doing everything right on your diet plan but still not seeing the results you desire? Many people find themselves in this position. They are working hard on their approach and taking care to follow their diet to the letter. But yet, something is amiss. The scale just isn’t going downward and they aren’t getting the results they were hoping for. What gives? Often, the big problem is not their effort or motivation. The problem is that they are letting certain foods into their diet plan that are sabotaging their results. Often these foods are designed to be fat loss foods but they really aren’t. Instead, they’re holding you back from success. What are these foods? Let’s go over three foods that you need to cut out of your diet immediately. Fruit Flavored Yogurts Fruit flavored yogurts are a favorite among many dieters but little do they know they’re digging into pint-sized sugar bombs each time they eat a small container. Next time you’re picking out your favorite yogurt, double check the sugar content. You might just find yourself surprised to know there are 15 or more grams of sugar per serving. Of course you can purchase the sugar-free varieties, but then you’ll be taking in a number of unwanted artificial sweeteners, which can be just as bad for you. Instead, opt for plain Greek yogurt. Flavor it yourself by adding a handful of fresh berries. Fat-Free Products Next up on the list of foods that you want to get out of your diet plan are any products that are built to be ‘fat free’. These often state that they are fat free on the label and proud of it. But ask yourself, if the fat is removed, what is added? Something had to be added othe Continue reading >>

I Am Trying To Reach Ketosis To Lose Weight. Will I Only Start Losing Weight When I Have 0 Carbs In My Diet?

I Am Trying To Reach Ketosis To Lose Weight. Will I Only Start Losing Weight When I Have 0 Carbs In My Diet?

You start “losing weight” when you stop eating. Every second you go without eating you lose a little bit of weight. When you don’t eat enough to replenish the energy and rebuild the cells you’ve lost over time, you lose weight over time. But that’s not really what you’re asking. You’re looking for a shortcut to burn off your adipose energy stores quicker. You want to know about ketosis. To get into ketosis you have to eat a very low carb diet (mainly only fiber) that’s high in fat and has adequate protein while on a caloric deficit to get your brain to use ketone bodies produced from fat metabolism to power it. To answer the question I think you’re asking, no you won’t go into ketosis immediately, it takes a couple days for your body to shift into it. Continue reading >>

The Safe And Easy Way To Kick-start Ketosis—and Why You Should

The Safe And Easy Way To Kick-start Ketosis—and Why You Should

It’s estimated that the average person gets about 40-60 percent of their total calories each day from sources of carbohydrates and/or sugar. This includes dietary “staples” like bread, pasta, rice, sugar-sweetened beverages, cereals, chips, and packaged snacks. The problem, however, is that these foods can cause a variety of health conditions, including leaky gut, diabetes, arthritis, and obesity. But there is a solution. The ketogenic diet is a high-fat, very low-carb diet that may be one of the most reliable ways to reverse or prevent obesity and other health problems—and it is essentially the opposite of the Standard American Diet. The keto diet food list does not include any grains, sugar, desserts or sweetened drinks, and depending on how severely carbohydrate intake is restricted, it can also eliminate starchy veggies, fruit, and beans/legumes. So why would anyone voluntarily eat this way? Well, obtaining more calories from healthy sources of fats and proteins (such as real olive oil or grass-fed beef) can help alleviate many common symptoms that are tied to poor blood sugar control and unwanted weight gain. In fact, afternoon exhaustion, sugar cravings, headaches, and irritability can all be signs that you may be under-fueling your body (despite eating enough, or even too many, calories) and relying on sugar and/or refined carbs for a temporary lift in energy and your mood. While the transition into ketosis (the metabolic state of burning fat or energy instead of glucose from carbs) might initially feel a bit rocky, once adjusted to the ketogenic diet, you’ll have an easier time maintaining steady energy throughout the day and reaching satiety when you eat. You’ll likely also notice an improvement in mood stabilization and even enhanced mental perform Continue reading >>

A Comprehensive Beginner's Guide

A Comprehensive Beginner's Guide

What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>

Keto Diet Quick Start Guide

Keto Diet Quick Start Guide

This post is a super-condensed quick start guide for the keto diet. I believe wholeheartedly that following a keto diet is the fastest and most-effective way to lose weight and balance blood sugar without feeling hungry or deprived. Calculate your macros. When starting the keto diet, you want to make sure that you hit your fat and protein goals while you keep carbohydrates low. To do so, I recommend that you enter your stats into the Keto Calculator by Ankerl or by Craig at ruled.me. This will give you completely customized numbers of macro goals to hit each day. The Keto diet is a low-carb, high-fat and moderate-protein diet. As a percentage, this comes out: 75% fat, 20% protein and 5% carbohydrates. Keeping your macros in line will maximize fat loss and spare muscle, making you a lean, fat-burning machine! To simplify this process, keep your carbohydrates at 20 grams or less. Choose the correct foods. When following a keto diet, you want to keep your carbohydrates as low as possible. For this, the best foods for the keto diet are: Fatty cuts of meat Eggs Full-fat, low-lactose dairy Saturated and Mono-unsaturated fats Nuts and seeds Low-starch vegetables that grow above ground Low-sugar fruits Water, unsweetened coffee and tea For a complete list, check out my Ketogenic Diet Food List. Sweeteners and Sugar Alcohols Sugar alcohols and sweeteners are a controversial topic in the keto community. You can still lose weight regardless of whether or not you choose to eat sweeteners, but when it comes down to sweetener vs. no sweetener, here are my views: When you include the sweeteners, you may experience: Increased cravings for sugar and carbohydrates Headaches Digestive upset (especially the sweetener, malitol.) When you do not include sweeteners, you will likely notice the Continue reading >>

7 Tips To Get Into Ketosis

7 Tips To Get Into Ketosis

Ketosis is a normal metabolic process that provides several health benefits. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects (1, 2). Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions (3, 4). That being said, achieving a state of ketosis can take some work and planning. It's not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis. Eating a very low-carb diet is by far the most important factor in achieving ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies. Your body stores glucose in your liver and muscles in the form of glycogen. When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain (5, 6). The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per day for two weeks to guarantee that ketosis is achieved. After this point, s Continue reading >>

More in ketosis