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How To Tell You Re In Ketosis Reddit

Here's What It's Really Like To Commit To The Keto Diet

Here's What It's Really Like To Commit To The Keto Diet

I’m not a fan of New Year’s resolutions. I’ve never made them because I know I’ll never stick to them. So when my best friend called me on Jan. 2 asking if I’d try a new diet/workout routine with her, I begrudgingly agreed to embark on this new health and fitness journey with her. The first step was to pick a diet plan. “I heard Megan Fox and Adriana Lima follow something called the keto diet. It’s low-carb. Shouldn’t be too hard,” I explained to my friend on the other end of the phone. She agreed it sounded like a good plan and that was it; all we had to do was cut out some pizza and pasta and in return, we would feel more energized, lose weight (specifically belly fat), have increased brain function and potentially lower our risk of developing certain cancers. More: Here's what you can do if your body doesn't respond to exercise So, what exactly is the keto diet? In short, you cut out almost all carbs (even high-carb veggies) and refined sugars (including most fruits) and start eating copious amounts of fat instead. I know, I know — this kind of sounds like the opposite of healthy diet advice, but supposedly, if you starve your body of carbs, your body will have nothing to do but start using stored fat as fuel. Specifically, your daily caloric intake should consist of 60 to 75 percent fat, 15 to 30 percent protein and 5 to 10 percent carbs. After 3 or 4 days of eating 20 grams or less of carbs, your body supposedly enters a metabolic state called ketosis. When in ketosis, your body stops burning sugar and carbs for energy and starts burning through your fat reserves. It sounded easy enough. I mean how bad can giving up pizza actually be? SPOILER: Hard AF. But severe carb-deprivation side effects aside, keto has also given me some pretty impressive 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 >>

10 Signs That You Might Be In Ketosis

10 Signs That You Might Be In Ketosis

Republished with permission from Authority Nutrition. Original article here. CHECK OUT SOME OF MY OTHER FAVORITE LOW CARB KETO RESOURCES: 10 Signs that you Might be in Ketosis The ketogenic diet is a popular, effective way to lose weight and improve health. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells, and cause most of the unique health benefits of this diet (1, 2, 3). On a ketogenic diet, your body undergoes many biological adaptions, including a reduction in insulin and increased fat breakdown. When this happens, your liver starts producing large amounts of ketones to supply energy for your brain. However, it can often be hard to know whether you’re “in ketosis” or not. Here are 10 common signs and symptoms of ketosis, both positive and negative. 1. Bad Breath People often report bad breath once they reach full ketosis. It’s actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath (4). While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day, or use sugar-free gum to solve the issue. If you’re using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels. The bad breath usually goes away after some time on the diet. It is not a permanent thing. Bottom Line: The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breat Continue reading >>

Don’t Fall Victim To Ketone Envy.

Don’t Fall Victim To Ketone Envy.

Ever wanted to know what it means to have more or less ketones, and how should we measure them? A common misconception of ketones, since they are produced from fat, is that more ketones = more fat burning. This sadly is not the case. Let’s explore some entry level biochemistry. So the image below is about the most simple one that I like and we can use for our purposes. With carb reduction, fats first enter lipolysis (about 50-150g of carbs/day). Yes, someone can maintain this level of carb reduction and not be in ketosis yes still use free fatty acids (FFAs) for a lot of their energy. However, their brain is still getting it’s energy from glucose, as the brain cannot utilize FFAs. Upon reducing carbs low enough that GNG from protein and fats cannot keep up to provide the brain with energy the body decides ketones would be a better option to fit the bill. Blood Ketones So, now that we are in ketosis, our liver is producing all these ketones. Where do they go? They circulate in the blood. Blood ketone testing is considered the most accurate way of testing ketosis levels because this is the “fuel tank” for ketone usage. I’ll come back to why this still is an inaccurate way of measuring ketone “use” or keto-adaptation. Urine Ketones Urine ketones are considered the most common way but tell you literally nothing about how many ketones you used. The equivalent is looking at how many carbon deposits an engine has trying and to figure out the gas mileage; all you are seeing is the residual byproduct that varies from situation to situation based on many factors. Urine ketones only show the excess and unused ketones that were circulating. Also, as you see in the picture above, only acetone is excreted through urine. Thanks to /u/fury420 from Reddit, it has been brou Continue reading >>

How Do You Know If You're In Ketosis? : Xxketo

How Do You Know If You're In Ketosis? : Xxketo

by geekaleek5815 30/F/5'9" SD-06/19/17 SW-320 CW-316 GW-279 I know that if you're eating <20 net carbs a day, you're virtually guaranteed to be in ketosis, but according to almost everything I've read, the upper limit of carb consumption that still allows for ketosis is as high as 50 for some people. So if someone is initially starting their keto journey in between those numbers (my goal net carbs is 25, max is 30 -- I haven't hit my goal yet but I haven't gone over my max either), how do they know when they're in ketosis? Is it just a matter of waiting to see what the scale does, and reducing carbs more if you don't get the results you want? I am in week 2 and still very much going through the adaptation process, and how I feel seems to vary pretty widely from day to day. Some days I have felt great, although somewhat hungry. Yesterday I was anxious/irritable/generally emotional (it felt like the day before SW, even though I still have 2 weeks left in my cycle); today I'm headachey and exhausted. From what I've read from veteran ketoers, ketosis generally equals feeling great - so if I feel kinda cruddy, does that mean I'm not in ketosis? Continue reading >>

How The Keto Diet Changed My Life

How The Keto Diet Changed My Life

Foods on the ketogenic diet. (Photo: Getty Images) Ive tried a lot of diets, but Ive never seen that before. As I peeled the gooey mess of cheese off a slice of pizza and popped it in my mouth, I couldnt blame my friend for his confusion. Weight-loss hopefuls are more commonly seen dabbing oil off their pizza than skinning it; eating the toppings and leaving behind wedges of lumpy, naked dough. It wasnt the first time my dietary habits had drawn glances, and I was well prepared for the monologue I felt required to give next the nutshell of information that described the ketogenic diet I was on, or keto for short. Heres the long and short of it: By dramatically reducing your intake of carbohydrates, you force your body to burn fat for fuel, which can speed up weigh loss, not to mention still enable you to blithely chow down on typical diet no-noes like mozzarella and pepperoni. Id first learned about keto back in 2011 on the keto reddit discussion forum admittedly, not the most scientifically rigorous place to turn for diet help. But after delving into some of the source material linked by other users (much of which was published in peer-reviewed medical journals), I decided to give it a try. It made sense to me in theory, and it promised a way to lose weight while still feeling satisfied. Sure enough, I quickly dropped the 20 stubborn pounds that werent budging with calorie counting alone. Jamie Cattanach before doing the keto diet. (Photo: Jamie Cattanach) Fast forward a few years and my pizza particularities are no longer quite so foreign. Keto has become decidedly cool, even if somewhat controversial . Celebrities like Halle Berry , Kim Kardashian , and even Mick Jagger have been known to follow the guidelines While keto might not work for everyone, its certainly be Continue reading >>

How To Know If You Are In Ketosis Without Strips.

How To Know If You Are In Ketosis Without Strips.

To know whether or not you’ve entered ketosis you can measure your blood ketone levels. But how to know if you are in ketosis without strips? Well, we’re already mildly ketogenic after an overnight fast. Once our liver glycogen stores have been depleted we begin to produce ketone bodies at an exponential rate. Despite that, it doesn’t mean that we’ll be utilizing them efficiently. If we’re not adapted, then our brain and muscles won’t be able to put those ketones into use. Nutritional ketosis begins if our blood ketone levels are over 0.5mMol. To indicate that, you can use either urine strips like Ketostix. There are also breath takers. The most optimal range for ketosis is between 0.5 and 3 mMol. Ketoacidosis occurs over 10mMol, which is quite hard to reach. It usually happens with people who are diabetic or after excessive alcohol consumption. But there are a few problems with measuring ketones. Having elevated levels of ketones doesn’t mean you’re in ketosis. These urine strips are expensive and taking several measurements a day is very costly. That’s why there’s another way how to know you’re in ketosis without strips. Like said, elevated ketone levels doesn’t necessarily mean ketosis. It might even be the opposite. If we’re not putting ketones into use, then we’re probably urinating it out. That’s why urine strips are not ideal. What we want to know as well is our blood sugar levels. Glucose and ketones are contradicting fuel sources. If one is elevated, then the other has to be decreased. If we have high blood sugar levels, then we won’t be able to use fat for fuel. We definitely won’t be in ketosis. Quantifying is great because it gives us an accurate interpretation of our condition. However, we shouldn’t get stuck with the dat Continue reading >>

Is The Keto Diet Safe? 10 Myth-busting Arguments For The Safety Of Ketosis

Is The Keto Diet Safe? 10 Myth-busting Arguments For The Safety Of Ketosis

Is ketosis safe? The truth is that we can’t say for certain that it is 100% safe. Humans don’t understand everything under the branch of nutritional science and probably won’t for a very long time. As an individual, the only thing you can do is take a look at the research yourself and form your own conclusion. Personally, through the reading I’ve done and the experience I’ve had with the Keto diet, I’ve formed my own conclusion that ketosis is safe. Could I be wrong? Absolutely. But I could also be right. I’m willing to take that risk in order to follow a diet which could maximize longevity, well being and function. My personal conclusion shouldn’t matter to you though. You need to do your own research and come to your own conclusion. I’ve put together this post to organize all of the issues surrounding the safety of ketosis so that you can make your own decision. In trying to prove something to be safe there are two ways to go about it. Disprove the claims of danger Show evidence which may be correlated with safety This article will dispel the top 10 claims people make in an argument to label ketosis as dangerous. Like I said, the science on ketosis is still quite immature. The following data is not meant to 100% prove or disprove the safety of ketosis. It’s merely the information we have available today which can help us form a nutritional strategy we feel is best for ourselves. I’m not a doctor or a researcher. The following information is material I’ve collected in my attempt to feel confident following a Keto diet indefinitely. Most of it is sourced from doctors or authors although I have also included anecdotal accounts from experiences posted on message boards and Reddit. I know, much of the information here isn’t sourced directly from s Continue reading >>

Keto Diet - Reddit Woman Weight Loss Gif

Keto Diet - Reddit Woman Weight Loss Gif

When Reddit user Amanda posted pictures of her transformational weight loss, she never expected to become an overnight phenom. But, after an inspired reader translated her progress photos into an oddly mesmerizing GIF, she became just that. Watching it happen in GIF form is pretty amazing, but the thing that really got our attention: the prominent role bacon played in her diet. Over the course of two years, Amanda lost an incredible 88 pounds on a high-fat, medium-protein, low-carb diet also known as the keto diet. (She also says she was influenced by the paleo diet , a close cousin to keto.) But, what is this oddly named regimen? And could it possibly be right for you? Maybe... First off, keto is short for ketogenic, and the diet works by reducing the amount of carbs you put into your body, forcing it to burn up fat reserves in order to power itself. But, you might ask, how does the body shed fat so rapidly when all youre eating is fat? After all, weve had FAT BAD drilled into our brains for so long that it seems tough to believe the health benefits of such a high-fat plan. Well, here's how it works. People on keto diets typically focus on fatty meats, leafy greens, veggies, and eggs but totally cut out sugars, refined grains, and fruit juices. And yes, there are lots of similarities between Paleo and keto diets, but very generally, Paleo diets tend to be extremely protein-focused, while this diet is heavy on fats and medium on protein. The reason a bacon-y, buttery regimen could actually help you shed the weight has to do with how your body uses different kinds of food for energy. When we eat sugar and carbs, our bodies react by producing insulin to help regulate our blood sugar; believers in the keto diet say that insulin both encourages sugar to be stored as fat an Continue reading >>

How To: Get Started On The Ketogenic Diet

How To: Get Started On The Ketogenic Diet

Hey everyone! When I first started the ketogenic diet I did lots and lots of research, which I highly recommend for everyone to do. Below you will see all the resources I used and still use to have success with the ketogenic diet. To learn more about my journey, tips, advice, and over 100 EASY low carb recipes check out my first book, Simply Keto. Educate yourself Learn about how ketosis works, what foods to eat and other helpful advice. I highly recommend reading Keto in a Nutshell and Reddit’s FAQs which are both linked below from Reddit. Set up your macros by visiting to the Keto Calculator! Easily calculate your personalized macros here! (The keto calculator is also linked in the top menu on the homepage, so feel free to revisit it anytime for easy calculations!) Remember, the macros you calculate will be a starting point. Feel free to make adjustments as needed to find what works best for you! Food Diary – Tracking Macros Sign up/Log in to MyFitnessPal (aka MFP – which is FREE!) You can also use LoseIt, but I really love MFP! Once logged in, click on goals, then customize and use your personal macros from the Keto Calculator to update your new goals! While you are logged in to MFP, go to community, and groups and find the Keto group! Having a support system is a HUGE benefit. There are lots of people there willing to help keep you on track and encourage you, so add some Keto friends! You will also get to see what other people are eating and get some great meal ideas. You can change your diary settings to friends only or public if you want to share your food logs. (I HIGHLY recommend sharing your food logs because it holds you accountable!) Log your food every day. I absolutely hated logging at first but after two weeks I got used to it. MFP has a barcode scan Continue reading >>

U.s. Dietary Guidelines Discussed In Reddit ‘ama’

U.s. Dietary Guidelines Discussed In Reddit ‘ama’

In January, U.S. officials released a new set of Dietary Guidelines—broad advice on how the nation should eat. The new guidelines included some significant changes from previous versions, including the recommendation that no more than 10% of a person’s daily calories come from added sugars. But there were also some omissions, which have drawn criticism from nutrition scientists at Harvard T.H. Chan School of Public Health. On Thursday, March 24, Vasanti Malik, a research scientist in the Department of Nutrition, answered questions about the new guidelines during a reddit AMA (Ask Me Anything). Here some highlights from that AMA: What do you think is the greatest contributing factor to the rampant obesity rate in the U.S.? The increase in calories over time from increasing portion sizes, but also the increase in intake of refined carbohydrates and added sugar. In the late 1970’s the dietary guidelines recommended to decrease intake of fat for health, but a consequence of this was that people increased intake of refined carbohydrates and added sugar. Both of these factors have been associated with weight gain and risk of related chronic diseases. Is it true that the U.S. Dietary Guidelines are heavily influenced by lobbyists? This is an important question. To answer this question, I think it’s important to briefly explain how the Dietary Guidelines are created. First, an advisory committee (appointed by the U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS)) comprised of scientists and experts in the field review the evidence base to establish recommendations that are then given to the USDA and HHS for them to base the actual recommendations on (you can read the full report here). Because the advisory committee’s recommendati Continue reading >>

The Diet Trend Reddit Is Obsessed With (and Whether It Will Work For You)

The Diet Trend Reddit Is Obsessed With (and Whether It Will Work For You)

If we know anything about dieting and losing weight it’s that though the method is extremely simple (more calories out than calories in), the execution can be incredibly difficult. So difficult, that on the extreme high end, some studies have shown that 95% of diets fail. This is true in other areas of life, to be sure. What we know we should do for ourselves is simple: exercise every day, complete all the tasks at our jobs, save money instead of spending it, quit smoking or drinking to excess — we know all the right things to do, the knowledge we lack is how to get ourselves to take the right actions. To this end, a community on Reddit has become more and more popular by working through a diet that claims to work not just because it accomplishes the simple goal every diet accomplishes (helping people eat less calories than their body expends, resulting in weight loss) but because it helps people feel satisfied enough with what their eating that they can actually stick to it. It’s called Keto and it’s basically a high fat, low carb diet. What excites most people about this is that it’s a diet you can eat bacon on. Yup. Bacon. Advocates of the diet say that by strictly avoiding carbs (keeping their intake between 0-50g per day), they force the body to burn fat for energy rather than it’s preferred source of energy, glucose. Also, because you are not spiking your insulin levels with carbohydrates, you will crave less food. Some Reddit users have seen big progress using keto, like this girl: And this couple: Many people say the difference between keto and other weight loss strategies they’ve tried is that they’re able to keep up with the diet because of the satisfying meals they can make. For instance, look at this delicious keto meal: And keto calzones And Continue reading >>

Physical Signs To Know You're In Ketosis? - Keto

Physical Signs To Know You're In Ketosis? - Keto

Physical signs to know you're in ketosis? I'm on my 3rd day of keto (even though i cheated on the first day) and have been hovering around 20-25g of carbs a day. I was wondering if there are any "signs" that that you guys have noticed that reassures you that you're in ketosis. I had a metallic taste in my mouth whenever I woke up and my friends would sometimes comment on my breath. 30/F/5'6" | SW: 266 | CW: 180 | Nxt Goal: 175 If you cheated on the first day then this is the second day of keto. Just saying. I started it Monday, so this is my third day, not including Monday. I've been in ketosis a week now and haven't had any of the physical 'symptoms' people talk about. I think it's just different for everyone! 28/M 5'8" | SW 318 lbs | CW: 316.8 | GW: 200 I have uber ammonia sweat when i work out. I smoke so i don't notice the breath really (my mother has, asking me if i was drinking hahaha). And the pee can get a bit funky, but not too strange for me. Anyone when starting keto find themselves sweating a lot more than usual? Is it part of "keto flu"? Its weird that you say that because i found myself unusually moist after my run this morning. After about a week for me, it was: slightly bad breath, smelly pee and some wicked strange BO. Continue reading >>

I Tried Reddit's Keto-friendly Shamrock Shake

I Tried Reddit's Keto-friendly Shamrock Shake

Ill be the first to admit it Im addicted to McDonalds. I love their seasonal promotional items, and I wait almost all year for McRibs and eggnog pies to reappear on the menu. One of McDonalds most well-known seasonal items is the Shamrock Shake, a mint green sweet treat that comes around every March. While most McDonalds fanatics try to stop by to grab a Shamrock Shake as soon as St. Pattys Day rolls around, ketogenic dieters, unfortunately, have to miss out on the fun. A singe small Shamrock Shake has a whopping 86 grams of carbohydrates almost 4.5 times the amount that a beginning ketogenic dieter be consuming in an entire day! 1 Luckily, the internet is full of creative and resourceful individuals, and many of them have shown themselves to be ketogenic dieters. Reddit.coms r/ketorecipes has invested their own twist on the classic McDonalds favorite with a fraction of the carbohydrates. Today, I tested out Reddit user firesidefires Shamrock Shake, and I also picked up the original from McDonalds to compare the two! Firesidefires Shamrock Shake recipe is as follows: 3/4 cup unsweetened almond milk (or full fat coconut milk). 1/4 cup Jay Robb vanilla protein powder (egg white or whey). 2 TBS cream cheese OR coconut cream, softened. 1 tsp stevia glycerite (omit if using Swerve). 1/4 tsp mint extract or about 1 tablespoon fresh mint leaves. Place all ingredients in a blender. Puree until smooth. Pour into 2 glasses. 2 This recipe will create two 16 ounce servings, with 8 grams of carbs in each. As you can see, this recipe calls for a few specialty items that might require ordering from an online ketogenic dieters resource to get your hands on. If youre planning on making the keto shake, you may want to give yourself a little time to order all the items you need in advanc Continue reading >>

How Do You Know If You're In Ketosis? - Keto

How Do You Know If You're In Ketosis? - Keto

There are some general indicators, like the smell of your breath, but I personally wouldn't rely on them. Ketostix keep everything straight for me. Some people have a weird smelling breath, or weird smelling urine. My main indicator was waking up with an overwhelming thirst every morning. It's so bad sometimes my throat hurts a little. It you take note of what feels differently than before you started on the keto diet, some changes ARE really good indicators. When I finally picked up ketostix over a month into keto, it just confirmed what I already knew :) Sorry OP for the smartasses mocking your serious question. The best method that I can tell you is how you feel. By this I mean that induction is awful. It's the worst part. The first 3-7 days when you aren't eating carbs but you're not in yet just feel very very bad, like you're hungry and weary and unhappy. But once you're in ketosis, you kind of just feel like you're used to it, and you're not so hungry, and the food you're eating starts to seem normal. That's the best thing I can tell you. But if you don't have access to ketostix, buy some off the internet or have someone mail you some. Continue reading >>

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