The Results Of My Four Day Fast To Start A Ketogenic Diet
Greetings Ketonians! Dr. Anthony Gustin writing to you today. Many of you know I created Perfect Keto to help ketosis be accessible to everyone who wants it, and that includes me. One of my favorite quotes from Fr. Peter Drucker is, That’s why I encourage everyone on a ketogenic diet to test their ketone levels. I’m taking it about 10 steps further than just ketone blood tests by conducting an intensive two-month ketosis experiment on myself to learn precisely what changes occur in my body in ketosis. I began with a four day fast and I’m pleased to share that the results are in! They truly rocked all the old ideas I had about fasting and ketosis and I can’t wait to share them with you. If you think I’m nuts and wondering why the hell I would fast, start by reading my article about why I am choosing to fast here. The reason is I wanted to maximize my transition into ketosis. I’ve tracked body composition, lab blood work, ketone levels, microbiome tests and other noteworthy biomarkers to answer the questions I had for myself. Does fasting lead to massive lean tissue losses? Does it destroy your metabolism? Is it unbearable? Does it sap your energy? All of these questions and more are answered in this article. The Results of My Four Day Fast to Start A Ketogenic Diet Since there’s about a 0.003984% chance you read linked article about fasting, let me explain something from the start, this fast was never going to be a water fast. There are a few reasons to not do a water fast, but we won’t get into that here. We’ll get into what type of fasts I’m now doing regularly and why. My fast was similar to what researcher Valter Longo has shown to actually be preferential to a water fast in many ways, in what he dubbed the “fasting mimicking diet.” Much of hi Continue reading >>
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[faq] Ketostix And Measuring Ketosis (v3) - Keto
[FAQ] Ketostix and measuring ketosis (v3) I have rewritten my Ketostix PSA as a FAQ in hopes that it will be more useful to newcomers. As always, let me know in the comments if you have any corrections or if you have questions that you think should be answered in this FAQ. Are Ketostix recommended for monitoring the effectiveness of a ketogenic diet? No. They are not a reliable way of measuring ketosis. Misinterpretation of Ketostix results is one of the most common unnecessary causes of anxiety for ketogenic and low-carb dieters. You can be perfectly successful on a ketogenic or low-carb diet without ever measuring ketones whether in urine, blood, or breath. The best way to monitor the effectiveness of your diet is whether or not you are seeing results. Are your clothes beginning to fit better? Is your body fat percentage declining? (note: body fat bioimpedance scales aren't very accurate. Use calipers, Body Pod, hydrostatic weighing, or DXA scan) Are you losing weight? (note that water weight and added muscle can disguise weight loss) Can Ketostix be used to measure whether or not I am currently in ketosis? No. You may be in ketosis even when the Ketostix show no ketones. Conversely, it is possible to see a positive Ketostix result even when you are not in ketosis. Being in ketosis depends on having ketones in your bloodstream. Ketostix measures ketones in urine. There is no direct relationship between concentrations of ketones in urine and concentrations in blood. In fact, the ketones found in urine are not even the same form of ketone as is measured in blood. The ketones found in urine are acetoacetate. The ketones found in blood are both acetoacetate and beta-hydroxybutyrate. Can Ketostix be used to measure whether I was in ketosis in the recent past? A positive r Continue reading >>
7 Signs You Are In Ketosis
The Ketogenic Diet (also known as “keto”) has been all over social media. You’ve probably seen ripped fitness models claiming that Keto gave them their physique, and the even more inspiration stories of normal people like you and me, who lost weight and reclaimed their lives through this diet called Keto. If you’re not sure what the Ketogenic Diet is, head on over to What is a Keto Diet? (Ketogenic Diet 101). Over there I’ve detailed what exactly Keto is and isn’t, given you meal plans, snacks, and answered all of your questions about the diet. But let’s say you’ve jumped into Keto with both feet, and now you want to know “Is this working?” I don’t blame you. It can be hard to tell what’s going on inside your body. Are you in Ketosis? Are you eating few enough carbs? Are you shedding fat? Well, there are 7 obvious ways to tell if you’re in ketosis, without testing your blood or urine. Here are the signs you’re in Ketosis: 1. Weight Loss Weight loss is the first and most obvious sign that you’re in ketosis. The weight loss happens for a variety of reasons, but it’s important to note that it’s very fast in the beginning. This is because when you switch to a low-carb diet, your muscles start losing water. Carbohydrates are what bind water to your muscles, so when you’re not eating carbohydrates, your muscles start dumping them, and the attached water. That’s one of the things that causes Keto Flu (which you can read about in Keto 101), but drinking plenty of water and keeping your salt intake up will keep you hydrated and feeling healthy. After the initial water leaving your body, then you’ll start to see steady fat loss. Related Reading: My 60 Day Keto Challenge Results (I lost 23 pounds!) 2. Little or No Appetite When you stop eati Continue reading >>
Why You Need To Stop Worrying About The Color Of Your Ketostix
Yeah, I know you like to use them, but there are so many misconceptions about what they are telling you, that I need to intervene and make sure you get it. But before I go there, let me urge you to just buy The Art and Science of Low Carbohydrate Living, and read pages 164-165. Phinney and Volek have the best description of this that has probably ever been written, and you should really just read it from them. If I could copy these pages verbatim and paste it here, I would. Seriously, it’s only a few bucks and it’s quite literally the book you want to own if you’re interested in low carb ketogenic diets. OK, while you wait for your book to arrive, let’s dig in… What ketostix measure First off, we need to understand what ketostix actually measure, and more importantly, what they don’t. Generally speaking, ketostix measure excess ketones in your urine. They are considered excess, because they are removed from your serum and shunted to your urine by your kidneys. Their caloric content is thereby wasted. Of the three types of ketones (acetate, acetoacetate, and beta-hydroxybutyrate) produced by your body, ketostix only measure acetoacetate. This is extremely important to understand, because it turns out that your body produces different quantities of these different types of ketones depending on how long you’ve been in ketosis. If you’ve been in ketosis for a while, you’re going to see a reduction in the “intensity” of what you register on your ketostix for two reasons: A change in the relative volume of the ketones produced/present in your body A reduction in the volume of ketones in your urine as your kidneys reduce the amount they secrete Both of these are covered below. Changes in the types of ketones you produce When you first start your ketogenic Continue reading >>
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 >>
Acetone As Biomarker For Ketosis Buildup Capability - A Study In Healthy Individuals Under Combined High Fat And Starvation Diets
Go to: Ketosis or ketoacidosis is a physiological state sharing an outcome of increased ketone levels in the blood due to relatively high lipid oxidation rates. Monitoring rapid and dramatic changes in ketones offers us valuable diagnoses for lipid oxidation and metabolism . Several studies have clearly demonstrated that metabolic imbalance in type I diabetes has led to ketoacidosis (KAD) of blood, leading to elevated ketone levels with arterial pH < 7.3 and bicarbonate < 15 mEq/L, and causing arresting of major organ functions . In addition to acidosis, studies have also shown that elevated ketone levels are a natural metabolic response to negative energy balance, wherein caloric intake is smaller than total energy expenditure, and the body burns stored fat to produce the needed energy , leading to a state of ketosis known as fasting ketosis (FK). FK has been used as an indicator of the effectiveness of weight loss [4-6]. Furthermore, ketosis also occurs in situations where caloric intake equals total energy expenditure, specifically in a diet that contains high percentage of fat (>60%) and/or low carbohydrate. This state of ketosis has been referred to as nutritional ketosis (NK) [7,8]. NK has been investigated as a treatment for epilepsy because ketones are thought to provide energy to the brain, which reduces epileptic seizures [9,10]. In addition, ketosis buildup capability resulting from a combination of NK and FK has been associated with weight loss efficiency and positive health outcomes [11-13]. While KAD, FK, and NK are well-defined clinical and physiological states that can produce high levels of ketones, there are other conditions, such as exercise that can actually decrease ketone levels in the blood by using ketone as an energy source in the muscl Continue reading >>
How To Measure Ketosis? Breath Analyzer? Urine Strips?
How to measure ketosis? Breath analyzer? Urine strips? What is Reddit's opinion on breath analyzers? My keto strips consistently have color. Reddit says this does not mean anything. I see on other websites that a person can be in ketosis without any color in the strips, but I don't see anywhere else that says you can show color without being in ketosis. What is the cause of this? New comments cannot be posted and votes cannot be cast f/54/5'4"| SW: 235 |CW: 131.8 |GW: 145| GOOOOOAAAAALLLLLL!3 points 1 year ago This is the absolute best way to determine if you are in ketosis. 27M/5'3/SW:190/CW: 135/GW:1251 point 1 year ago Blood is the most accurate way, but it gets expensive. M/30/5'8" | SW 278 | CW 199 | GW 1702 points 1 year ago A good saying to keep in mind is "chase results, not ketones". There really is no reason to measure ketones, just stay under 20g of net carbs and you are in ketosis. Trying to chase ketones can just bring on anxiety as ketone levels naturally fluctuate. 27M/5'3/SW:190/CW: 135/GW:1251 point 1 year ago What's the point? Why do you want to measure? There's pretty much no reason to, 26/M/5'9" | 150 lbs Maintenance4 points 1 year ago They're a waste of money. Eat under 20g of carbs and you're in ketosis. Eat less than 20g of carbohydrates per day and you'll be in ketosis. No need to measure anything more than that. I think urine testing can mislead people and discourage them and that's why this sub generally disapproves. The urine strips can fail to indicate ketones (maybe they are faulty, expired, etc.) and they can indicate ketones but from fat that you ate not fat that you used off your body. I wouldn't agree that it "doesn't mean anything" but what it means beyond something in your urine activated the test strip, is up to you to analyze. A lot Continue reading >>
Exogenous Ketones: To Ketone Or Not To Ketone
My thoughts on Exogenous Ketones After being contacted (following the Youtube Q&A) by several folks – both members of Ketogains and Internet strangers, I felt compelled to write as fair and even-handed a write-up on exogenous ketone supplementation as I feel can be mustered. I condition my response by saying this – I want to deal only in evidence and hypotheses grounded in biochemistry. I admit up front that this will probably become something of a treatise on what constitutes a well-formulated ketogenic diet. I don’t have the time (or the energy) to put together a document that covers all facets of the use of exogenous ketones in sufficient depth, so what I want to do is to address the folks that I see asking me about them most often – those who have excess body fat, and are looking to lose weight. They have been told about the potential benefits to fat loss via exogenous ketones, and they want to know if the hype is real. Those of you who know me (or read my previous post here) know that I like to respond with “it depends.” So…when the question is raised, “Should I supplement with exogenous ketones?” what do you think my answer will be? Probably not! (HA, I tricked you!)…but let’s explore why. As I’m sure this is going to be hotly debated enough (as the topic is raging in numerous ketogenic groups) there isn’t any value in dealing with speculation that doesn’t have a basis in science, nor in anecdotes. The challenge in dealing with exogenous ketone supplementation is two-fold: One side of the debate has a product to sell. Anytime someone’s livelihood is tied to your purchase of their product, bias and subjective interpretation of the evidence should be considered. The evidence (either for or against) their supplemental use by average schl Continue reading >>
Best Way To Track Ketosis? - Keto
My friend and myself are very interested in Quantified Self. We have been playing around with the idea of seeing how similar diets can affect people with different goals. (Lose weight, gain weight) We decided to do an experiment and choose keto because there is so much scientific data surrounding it (due to it's affect on diabetics and people with epilepsy) and because of how derivative of keto fad diets are. A big part of the experiment is to prove that we are in ketosis at any given time. We are currently tracking our food on myfitpal and aiming for the golden macro ratio of 65/30/5 . We both bought ketostix but have come to realize that is not a good enough measure of ketosis. I have done a fair amount of searching but found very contradictory information involving the accuracy of blood meters, alcohol breathalyzers, ketonix, disposable breath strips and basically every other tracking device. So, with all of that wall of text. Are any of you actively tracking whether or not you are in ketosis? If so, how do you do it? I plan on buying a NovaMax pro but from my research the tests fail often and the keto test kits are fairly expensive about 30 dollars per ten tests. I have often heard people say buy a "10 dollar breathalyzer" if you could be more specific, amazon links would be best. Thanks so much. TLDR: What is the most accurate way to quantify ketosis at home? (affordable options preferred, but accuracy desired) I've been using my Ketonix for a couple weeks now and after exchanging some emails with the developer, I am convinced that it is an accurate measurement of ketones. It's definitely very easy to use and my measurements have been consistent. Blood bohb meters are good, but very expensive. Track down /u/ashsimmonds and ask him about breath meters. Do not use k Continue reading >>
The Ketogenic Diet Vs The Atkins Diet: Is Ketosis Better Than Atkins?
It’s not uncommon for the ketogenic diet and the famous Atkin’s Diet of the 1990’s to get lumped into the same conversation as one and the same. But are they actually different, and is one healthier than the other? Which is more impactful over the long term? There are definitely differences between the two diets, and the real comparison might surprise you! But first, let’s step back and look at them individually. The Ketogenic Diet The ketogenic diet was founded all the way back in 1924 by Dr. Russell Wilder at the famous Mayo Clinic. The diet was initially used because it was discovered to be highly effective in treating epilepsy. The principles of the ketogenic diet are based on eating a specific percentage of macronutrients: high fats (60%), adequate protein (35%), and low carbohydrates (5%), to force the body to use what are called “ketone bodies” for energy. In the absence of carbohydrates for an extended period of time, our liver converts fats into fatty acids and ketone bodies, also just simply called “ketones.” Ketones can then be processed into ATP, which is the energy currency of the cells. Now, an elevated level of ketone bodies in the blood leads to a state known as nutritional ketosis. Benefits of the Ketogenic Diet There are several ways the ketogenic diet can help the health and lifestyles of those who follow it. Here are some of the biggest advantages: Blood Sugar Stabilization The ketogenic diet actively helps to lower glucose levels and improve insulin resistance. Without having frequent carbohydrate intake, blood sugar levels can stabilize more rapidly. Trigger Fat Burning Ketogenic diets can also be very effective for fat loss because they ultimately reset your body’s “enzymatic machinery” to burn fat as its primary fuel source Continue reading >>
Low Carb Recipes – Keto Recipes
Low carb recipes are essential for a keto diet! A few years ago, we started making keto recipes and after realizing just how delicious they are and how they make us feel, we never looked back! These low carb recipes will make you feel better, live better and eat better. Each recipe is absolutely delicious – we know because we only share the ones we absolutely love. You can also try our low carb breakfasts, low carb lunches, low carb dinners, low carb desserts and more! Low carb recipes are seeing a tremendous surge in popularity lately. This is because modern nutrition science is finally understanding that low fat, high carb diets are bad for people. How Are Low Carb Recipes are Healthy? Fat, which had been demonized for decades as an artery-clogging monster, is pretty good for us in our diets. It’s necessary for proper nerve function, hormone production, and keeping us energized. Fat in meals keeps you fuller for longer, making it less likely that you’ll overeat, and help you lose weight. There’s a positive correlation between saturated fat intake and testosterone and muscle growth; foods like butter and coconut oil are now health foods and rightly so, as they provide an incredible range of benefits to your body. How does the low carb diet maximize these health benefits of fat? Conceptually, it’s pretty simple: Keep carbs low – under 30g a day, ideally Make protein a goal – aim for at least 60g a day Eat if you’re hungry! When you eat tons of carbs, your blood sugar is consistently elevated, and then so is insulin. Insulin is a hormone that keeps your blood sugar in check by shuttling the glucose into cells, but when there’s a consistently high amount of insulin, your cells become resistant. This insulin resistance makes it easier to store fat, and ch Continue reading >>
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 >>
Bacon Mushroom Skewers
Ketone Test Strips - Instantly know if you're in ketosis. Granular Erythritol - 0-carb sweetener that tastes like sugar! Monk Fruit + Erythritol - As sweet as sugar & 100% guilt-free! Veggie Spiralizer - Make healthy veggie noodles in minutes! If theres one thing that crosses my mind when I see a grill, its I gotta throw some mushrooms on there! Living in an apartment in Brooklyn doesnt allow for much grilling in the summer but weve got friends in rural places. Whenever we visit our Staten Islanders were chopping veggies and marinading meat before even saying hello to everyone. Theres something about the dry heat that cooks mushrooms up so perfectly; you cant get that from a pan or conventional oven. The quickest way I know of making the perfect mushrooms for that grilled skirt steak is to throw them on the grill, no oil, no seasoning, nothing. Let them cook until theyve shrunk to about half their size and then toss them in butter and salt. Thats it. Even if you hate mushrooms, youll go crazy over this ridiculously simple side dish. When we have a little time and get to get a little creative, we like to make bacon mushroom skewers. Grab a couple of friends to help you spear some ingredients and throw them on the grill. This recipe is simple and fun to eat! You can slide any extra veggies you want on to the bacon mushroom skewers but you get the prettiest effect when its simply mushrooms and bacon. The season we used on the skewers is called Sweet Mesquite by Kirkland that you can find at Costco. Its a mixture of sweet, salty and spicy and pairs very well with a smokey, bacon skewer. If you dont have that, Bacon Molasses by McCormick works well and can be found in lots of supermarkets. Rip up your mushrooms so that they're large enough to not fall through the gaps in th Continue reading >>
Ketone Test Strips And Levels
36M 5'10" | SW : 398 | CW : 332 | GW : 170 1 year ago When fully in the ketogenesis, is there a 'healthy' range to have when using ketone test strips? Or is it skys the limit? Just curious if there is a range I should be concerned with and re-evaluate my macros. New comments cannot be posted and votes cannot be cast Please search keto strips and maybe then come back here if you have any additional questions ;) 36M 5'10" | SW : 398 | CW : 332 | GW : 170 I.. I honestly don't know why I didn't do that to begin with. I guess I've never had faith in Reddit's search function. Feel free to correct me if I'm wrong, but from what I found, it doesn't matter what the levels are as long as you ARE in ketosis. You are in ketosis if you eat fewer than 20 g of net carbs. Simple as that. Don't need no strips :) If of course you want to measure blood ketones for your scientific research, that's another thing. 36M 5'10" | SW : 398 | CW : 332 | GW : 170 Was mainly just unsure if there was some unsafe levels for kidney function in general. I know that high protein can have a negative effect on kidneys, but when doing things the right way, and eating just enough protein for your lean body mass as the calculator can tell you, take electrolytes and hidration seriously, and if you have no issues with kidneys, you should be fine. SD: 9/1/13 | 33/M/5'7" | CW:170 | GW 1502 points 1 year ago Not unless you have conditions, in which case you have your nephrologist's phone number right? 36M 5'10" | SW : 398 | CW : 332 | GW : 170 Was another reason prompting me to ask as I am a type 2 diabetic who may now be mostly if not completely insulin dependent. Had a recent bout with DKA and a good friend of mine recently had both kidneys die on him for unrelated reasons and well, just have a healthy bit of f Continue reading >>
I Went On The Silicon Valley Diet Craze That Encourages Butter And Bacon For 2 Months — And It Vastly Improved My Life
Bacon became my new best friend on the ketogenic diet.Business Insider A viral diet that's been found to burn up to 10 times as much fat as a standard diet is gaining momentum among Silicon Valley tech workers. And it involves eating a lot of fat. The ketogenic, or "keto," diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes — limits carbohydrates to no more than 50 grams a day, which is the rough equivalent of a plain bagel or a cup of white rice. By comparison, dietary guidelines from the US Department of Agriculture recommend from 225 to 325 grams of carbs a day. On the keto diet, the body goes into starvation mode and taps its fat stores for fuel. Studies suggest the low-carb, high-fat diet may promote weight loss, improve focus, and stave off age-related diseases. More research is needed on its long-term effects, especially among healthy people. A small study recently published in the journal Diabetes and Metabolic Syndrome found that adults who had been diagnosed with metabolic syndrome (a precursor of diabetes) and ate a ketogenic diet had resting metabolic rates (a measure of how much energy your body burns when at rest) more than 10 times as high as people who ate a standard diet. Last year, I spent two months eating bacon, butter, and avocados to see why the keto movement is so popular with tech workers. Here's what it was like. I am no stranger to diets. I've cut sugar, counted points on Weight Watchers, and swapped solid food for Soylent, a venture-capital-backed meal-replacement shake. Here's me eating a doughnut.Melia Robinson/Business Insider I gave up breakfast for a week and drank this caffeinated meal-replacement shake instead » But those usually don't last long. I love food. I'm a chronic snacker. Melia Robinson Continue reading >>