A Doctor On Why Ketosis Helps You Reduce Cravings & Hunger
Kim Crawford, M.D., ABAARM If you're embarking on a weight-loss journey, chances are you'll run into the nutritional ketosis diet. But have you ever wondered if (and why) ketosis can help you lose weight? First, let me assure you that it can. In fact, even mainstream doctors are suggesting ketogenic diets for an entire host of patients, including those with metabolic syndrome. The beauty of the standard ketogenic diet—which consists of about 70 to 80 percent healthy fats, 10 to 20 percent protein, and 5 percent carbohydrates—is that you will not feel hungry or deprived. Ketosis can also offer health benefits that stretch far beyond weight loss. This way of eating can be beneficial for people with mitochondrial dysfunction and cancer or for athletes looking to increase their athletic performance. Here's why the ketogenic diet is a good choice for weight loss and overall health: Ketosis is a great appetite suppressant; if you are eating a standard (high-carb) American diet, you have blood sugar swings that can cause bouts of intense hunger—sometimes within as little as two hours of eating a meal! When you enter ketosis and start burning fat for fuel, your blood sugar will stabilize at a lower, healthier level. The healthy fat will be metabolized into ketones by your liver, and that will suppress your hunger via several metabolic pathways. When it comes to most hunger pangs, we're talking about ghrelin, not leptin. Ghrelin is the main hunger hormone and increases appetite. When you eat, ghrelin levels drop, if you are overweight they won't drop as much as they should. When you start to lose weight on a non-ketotic diet, your body senses that it's being starved and ghrelin levels increase. This is one reason regular diets often fail. The good news if you're on a ketot Continue reading >>
Why Am I Still Hungry On A Ketogenic Diet? - Sweet Geek
Why Am I Still Hungry on a Ketogenic Diet? One of the first things I hear from others about their experience with a ketogenic diet is usually that they arent hungry. Suddenly many are able to cut out snacks entirely or even eat just 1-2 meals a day. It saddened and drove me crazy that I was NOT one of these lucky people! Well I think I may have finally figured out why I was still hungry even on a ketogenic diet! Before I share, Id like to start from the beginning. Over Christmas, I decided to eat some desserts that contained gluten. Well one meal turned into a few more you know how it goes and by New Years, my digestive system was seriously pissed at me. I was in a ton of pain and things were not working right in the poop department. :) So I decided to give my guts a break. My husband had recently brought home a protein powder that tasted very good so quite arbitrarily I started a protein shake reset. The first day I had 2 shakes, each shake is 12g carb / 27g protein / 52g fat, about 600 calories. I was hungry and cranky in between meals but I was ready to do whatever it took to get my digestion back in working order. The second day, I had my first shake in the morning and then lunch rolled past and I WASNT HUNGRY! By the third day it finally sunk in that something about my silly reset had completely nuked my constant gnawing hunger, cravings and thoughts of food. I was eating 2-3 shakes a day with maybe a small snack of bacon or some faux chocolate mousse . In total it has been between 1,400 1,700 calories a day. Which is a huge reduction from what I have been doing lately, which has been around 2,200 (all the while still hungry I might add!). This was absolutely NOT originally a diet attempt. I was simply suddenly not hungry and this just happened to be how much I fe Continue reading >>
How To Use Ketosis For Hunger Suppression
Most diets aren’t sustainable. Anyone who’s lost weight on a diet initially but gained the weight back afterwards will know this. That’s because most diets leave you feeling hungry and unsatisfied much of the time. This is where the ketogenic diet provides a nice advantage that can make it more effective for weight loss than other eating plans: it helps suppress hunger and appetite. If you’re wondering how to use ketosis for hunger suppression, this article will walk you through how exactly this can be done and why it’s a better method than other diets. Ketosis Vs Traditional Dieting Ketosis is achieved through either intermittent fasting, eating high-fat and very-low-carb, or a combination of both. It’s also importatnt to note that ketosis and intermittent fasting aren’t interchangeable. While the ketogenic diet has a structure to follow, there are some big differences between eating for ketosis and following a traditional diet plan. Let’s start by talking about the traditional practice of calorie counting for weight loss and why it alone is ineffective. Why Calorie Counting is Impractical Short-term weight loss is pretty easy for most people. Any of us can follow a strict diet for a short period of time to shed pounds, but for most dieters that weight gradually comes back over time — and often leaves them weighing more than they did to begin with. The typical calorie-restrictive diet leaves us with hunger pangs and food cravings, not taking nutrition or satiety into account. This is ineffective because: The body doesn’t process all calories the same. Quality matters. Many traditional diet foods, especially packaged foods, are not healthy for us or filling. The focus becomes too much about how many calories you’re eating and not enough about what Continue reading >>
Why Am I So Hungry If I'm In Ketosis?
I know I ask a lot of questions and you are all probably burnt out as I am too but I do try to find answers before I come here so I don't have to always ask you guys. I am wondering though that since the ketostix say I am in the pink again why am I so hungry like almost starving all day like I've not eaten in hours and where is this wonderful energy I keep hearing about, I have no more energy now then I did before? I don't know what I am doing wrong. I know that I am in the pink still on the stix so I must be doing something right, right? Today I even went to McDonalds and ordered two plain double hamburgers and a side salad with ranch dressing and I ate all 4 pieces of meat and all the dressing and an hour later felt hungry again, it was almost like I ate air and nothing else, so yeah i'm a bit confused. Can anyone shed some light on this for me please??? I don't think I can cut anymore carbs because i'm barely eating as it is. Today I had some pea salad with real mayo and I even put HWC in it to make it stronger. I think that that was the only carb I had all day. I've not had bread in 5 days now or is it 6 but oddly enough I don't even miss it, lol. so if anyone can shed light on why i'm so hungry and no energy please do cause I just don't get it. Thanks so much to anyone and everyone in advance that can help me with this.. Thank you Shanny for the ideas. The problem is I don't like nuts except cashews and peanuts. The fats I do try to get enough but maybe its too much protein. I'm sure there was a lot of protein in four hamburgers from McDonalds but the only fat I had was the dressing and it had the 9 carbs which I WAS unaware of and I never even checked! What if I put more fats on some vegetables like mix it the heavy whipping cream or add more coconut oil or add m Continue reading >>
An Unbiased Guide To The Keto Diet: Next Big Thing Or Dangerous Fad?
An Unbiased Guide to the Keto Diet: Next Big Thing or Dangerous Fad? Have you heard all the buzz about the keto diet and want to know more? Did a friend tell you theyre in ketosis and you got interested? Heres everything you need to know about ketogenic diets and being in ketosis for fat loss, brain function, satiety, and performance. Editors Note: This article is being updated on an ongoing basis. The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else.c Aside from that rule, there are frameworks that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. Im going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. Weve put together a free cheat sheet for implementing a practical and sustainable ketogenic eating strategy.Dont leave without it! A ketogenic diet (keto diet for short) is a diet that puts you in a metabolic state of ketosis (more on that in a moment). The diet is characterized by a specific macronutrient breakdown: high fat, moderate protein, and low carbohydrate. Sometimes this macronutrient breakdown is confused with a traditional low carbohydrate diet, which is typically high protein, moderate fat, and low carb. Jillian Michaels recently made this mistake by suggesting that keto is simply a rebranded version of the Atkins Diet on her appearance on Steve Harvey, which I heavily ridiculed on my own podcast . The reason the macro breakdown is imp Continue reading >>
How Ketosis Helps You Lose Weight Through Suppressed Appetite
One of the reasons The Bulletproof Diet with Bulletproof Coffee works so well for people looking to lose weight is that Bulletproof Intermittent Fasting helps your body to more easily enter a state called cyclical ketosis, which is great for a whole bunch of reasons. Ketosis is a cornerstone of becoming Bulletproof; listen to these recent Bulletproof Radio episodes with ketosis experts Jimmy Moore and Dominic D’Agostino to get the scoop on how and why it works. It’s what happens when your body switches to burning fat instead of sugar for energy, and it only happens when you eat almost no carbohydrates, or when you hack it using certain kinds of oils. Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. That can be a major part of it for so many people out there who have tried just about every other diet out there but haven’t seen the results they’d hoped for. But when people experience the mental clarity and focus that ketosis brings, the game changes! This post walks you through one of the most important yet underrated mechanisms that makes ketosis so effective for people who have tried everything else to lose weight and failed to keep it off: appetite suppression. Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time. Why Calorie Counting Is So Ineffective One of the reasons old-fashioned, calorie-restricted diets tend to fail is becau Continue reading >>
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Use Keto To Control Hunger
Remember the hunger you had on other diets? Restricted amounts of food and never feeling satisfied with what you ate? Low carb is the exact opposite. On low carb, youll eat less without feeling hungry. Eating high amounts of healthy fats and being in ketosis are the two main reasons low carbers can eat less without feeling hungry later. Low carb is low hunger. High fat foods are so filling most low carbers dont tend to overeat.Counting calories isnt usually necessary. Just stick to healthy fats. Low carb dieters have a different, ketogenic metabolism. Being in ketosis (using fat for energy) dramatically stops hunger, helping low carbers stay on their diet. Reaching the state of ketosis has many benefits. The motivating part is that while we are in ketosis, this weight loss is fat loss. Heres a guide to enter ketosis quickly. Eating the healthiest high fat low carb food prevents hunger. Youll lose more stored body fat, too. A low carb diet means you are consuming a lot of fat along with protein. This combination produces a satiating effect after meals. High fat low carb meals help you feel satisfied and fuller for a longer period of time. A direct effect of longer-lasting fullness is a natural tendency to eat fewer calories overall. And when we restrict calories, we lose more weight. Its pretty simple really. It all comes down to the same thing: insulin. To be more precise, its a chemical disorder called hyperinsulinism . Its due largely to the sugar and simple carbs we consume. We werent intended to eat the sugary and highly refined foods in stores today. When you eat a carbohydrate-based meal you still feel hungry later on. The rapid rise in insulin will do a few things: Sugary carbs cause hunger soon after eating. Ever notice right after a meal with high carbs, like Continue reading >>
Where Did My Appetite Go?
It’s the flip side to being hungry all the time: what on earth do you do when your appetite just isn’t showing up to play? When you count up your food and find you’re eating almost nothing – not because you’re trying to starve yourself, but because you just aren’t hungry for it at all. You don’t even want to eat. This can be great for weight loss, but it can also be pretty scary to experience without knowing why, and you might be wondering whether you’re accidentally depriving yourself of necessary nutrients on such a tiny amount of food. So why could this be happening? Ketosis Ketosis is a metabolic state where your body runs primarily on fat for energy, instead of carbohydrates. You achieve ketosis by eating a very low-carb diet. Whether you were intending to eat a ketogenic diet or not, if you don’t make an effort to eat any tubers or fruits, you might end up accidentally taking Paleo in a ketogenic direction. And one of the best-known side effects of ketosis is loss of appetite. There’s nothing necessarily wrong with this – it’s one of the reasons why ketogenic diets can be so great for weight loss. If you want to lose weight or don’t mind the appetite loss, then just sit back and enjoy the hunger-free ride! On the other hand, if you weren’t trying to lose weight, this can be a problem. For an athlete going Paleo to improve the health, for example, a ketogenic diet can be a disaster: suddenly, they aren’t eating enough to fuel their workouts, and performance goes down the drain. The fix for this is simple: try adding some more safe starches into your diet and see how you feel. You might find that your appetite comes back all on its own. Hunger as Fatigue Another potential cause for a loss of appetite is that you are hungry; you just don Continue reading >>
Why Am I Still Hungry?
For most, Ketogenic living feels a little like magic. Once they start eating keto and stick to it for a relatively short period of time, suddenly they find weight falling off, cravings are gone and, best of all, theyre no longer hungry and have conquered any mental obsessions with food. Unfortunately this isnt a universal side effect of the Ketogenic diet. Dont misunderstand: Keto can absolutely do all those things for your body. But some people look around and see all this magic happening for the majority of their fellow Ketonians and want to know, Why the heck isnt this happening for me? Why am I still so hungry? One potential physiological explanation for this is a hormonal dysfunction called Leptin Resistance. When we talk about satiety and human biology, there are two main hormones that work in opposition to regulate the urge to eat: Leptin and Ghrelin. Leptin coming from the Greek root word lepton, which means small or thin- is commonly referred to as the satiety hormone. Leptin is a hormone that is primarily manufactured by adipose cells (ie, your body fat) and its job is to tell the hypothalmus that you have enough fat stored and need to burn it instead. The hypothalmus then stops physical hunger signaling and produces the feeling of satiety (fullness) in the rest of the body. Leptin has some other jobs in the body, but this is its primary function and is the one we are concerned with right now. Ghrelin is known primarily as the hunger hormone. Its name comes from a Proto-Indo-European word (ghre) which means to grow. Like leptin, ghrelin has several other functions, but its main job is as an energy regulator, and for our purposes we will focus on its role in regulating the input of energy via signaling to the hypothalmus that the stomach is empty and thus stim Continue reading >>
Ketosis Signs & Appetite
Ketosis is a metabolic condition in which the body begins breaking down fats, thus releasing carbon fragments known as ketones from the liver. The liver produces ketones as a byproduct of breaking down fatty acids. When your body is in a state of ketosis, your appetite is typically reduced. For this reason, some diets -- such as a low-carbohydrate diet -- aim to trigger a state of ketosis in your body. If too many ketones are released, however, this can have harmful consequences. Video of the Day Having diabetes, not eating or eating a low carbohydrate diet can induce ketosis. This is because ketosis occurs when your body does not have or is not able to use glycogen, which is the body’s stored form of carbohydrate. Because your body does not have glycogen, it switches to its next option: burning fat. This fat releases ketones in the body, inducing a state of ketosis. Because ketones are sweet by nature, one sign of ketosis is fruity-smelling breath. Nausea, fatigue and water and muscle loss are other symptoms. Another sign is an initial boost in appetite, followed by a loss of appetite. This is because when ketosis is induced, this signals the body that it is in a state of starvation. The liver and stomach send signals to the brain that it is starving, and keeps you from feeling satiated. However, over time the body becomes accustomed to its fat burning mode and adapts. Your hunger is then reduced after about a two- to four-week time period. If you are trying to lose weight, inducing a state of ketosis and reducing your appetite can be beneficial. This is because ketosis does not completely reduce your appetite, but instead helps to reduce your cravings for food that can sometimes lead you to overeat. The heart, brain and other muscle tissues “prefer” to burn keto Continue reading >>
Because this has to be said, my shower-thought of the day: I see a lot of people complaining about “hunger” when dieting – “I’m doing a ketogenic diet… why am I hungry? – I read I should not feel hunger on a ketogenic diet”… Well, let me tell you: Hunger is not necessarily a bad thing. Guys & Gals: have we become so “cognitive dissonant” and complacent, that we have forgotten that hunger is, in a way, a natural part of the process of any diet that the main focus is fat loss??? Any diet, be it keto or high carb, will eventually make you feel hungry. Yes, there are “ways” to trick your body and get “distracted” from the hunger signals, but being hungry is NORMAL, NATURAL and most of all, EXPECTED. There is nothing wrong with you if you experience hunger on keto…. and if you are eating as per the Ketogains macros (from our Ketogains MACRO calculator) – you are likely going to do well. “Eating more fat” just because you are “hungry” (and because someone told you you should be eating more fat) – UTTERLY defeats the purpose of a fat loss diet (and of course, #context dependent)…. because to lose body fat, you DO require an energy deficit. What can you do if you are hungry then? 1. Correct Macros. Check your macros are correctly calculated using OUR calculator. 2. Whole Food. Put an emphasis on WHOLE, nutrient dense foods, especially PROTEIN. Shakes are ok, for example, as a way to reach macros… but if you find yourself constantly hungry, you are better off eating chicken breast / beef, etc vs liquid calories. 3. Green Vegetables. Really: do you actually know you can eat almost a kilo of spinach a day, without disrupting keto? Go and look at the NET Carbs: 4. Soups. Try to increase food volume with liquids. My personal recipe for Continue reading >>
Will I Be Hungry On The Keto Diet?
Ketogenic Diet Recipes, Keto Fitness, and Keto Inspiration Every day people from all over the US email me with questions about living the keto lifestyle, but the most common question people ask is about hunger. We live in a nation where food is widely available, where you can grab a snack at an electronics store, and yet we fear the state of hunger. We cant even fear actual hunger because most of us have never truly experienced real hunger so I should say we fear the idea of hunger. So lets go ahead and get the answer to this commonly asked question out of the way! One of the most common, and surprising, effects of adapting to the keto diet is always feeling full. You will probably begin to notice this change within a week or two of starting keto. If youre used to being hungry between meals and hunger pangs within a few hours of eating youll notice that they begin to fade quickly. This is one of the reasons people who start a ketogenic diet and make it through the first few weeks have no problem staying on it long-term. It easily changes the way you view food in general. Many diets you have tried in the past have most likely left you feeling hungry and frustrated. You dont experience that with the keto diet. The amount of fat you eat each day keeps your body satisfied and full, and the lack of insulin spikes dont make you crave food when your body doesnt need it. Fats and protein are what your body is designed to run on, not sugar and chemically laden processed foods. The key components of living the keto lifestyle are fats and proteins. Fats and protein have the power to satiate hunger. If youve ever eaten a big bowl of cereal, salad, or even a banana then felt hungry afterward, you can attribute that to the hunger inducing power of carbohydrates. On the typical Ameri Continue reading >>
In Ketosis But Hungry!!
Help! In Ketosis And Always Hungry! : Keto
A little background first I suppose. I'm 5'5ish and my weight hovers between 168-170. At the beginning of the year I cut my calories and all sugary drinks and managed to lose 20lbs. I have been reading a lot on low carb/keto diets and finally decided to take the plunge. I enjoyed finding new recipes and playing around with different ways to flavor meats, not to mention BACON. "Yay!" I thought! I'm finally going to get my weight under control! Fast forward three weeks. My weight hasn't moved. At all. I have ketostix and it's usually either small and occasionally moderate. I use MFP religiously and I manage to eat 20g net carbs a day or less. I've had a few days where I've gone over, but it's not habitual. I drink one bottle of water at break, another at lunch and a good few glasses (big glasses) of water when I get home. I haven't been paying too much attention to calories since it seems the consensus is not to at first, but I eat between 1200-1500 a day. Give or take. I try very hard to make sure I stay within my macros. Here is my last week's food diary Just as the title says, I am ALWAYS hungry. Not like just have the munchies hungry, but more like ok my stomach is starting to hurt hungry. I've tried drinking water, but that just seems to piss my stomach off more. I don't know what to do!! Edit: Thank you everyone for your suggestions! I'm definitely going to evaluate what I'm eating and make some adjustments! Continue reading >>
7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet
One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>