Jimmy Moore’s N=1 Experiments: Nutritional Ketosis Day 1-30
Before I went on the 2012 Low-Carb Cruise last month, I started reading a book that my low-carb research friends Dr. Jeff Volek and Dr. Steve Phinney had written as a follow-up to their fantastic 2011 release The Art And Science of Low Carbohydrate Living (listen to my interview with Dr. Phinney about this book in Episode 479 of “The Livin’ La Vida Low-Carb Show”). The sequel is called The Art And Science Of Low Carbohydrate Performance and was written specifically to share the latest science behind ketogenic diets for athletes who are keenly interested in optimizing their exercise performance with fat and ketones serving as their body’s primary fuel source once they reach what Dr. Phinney refers to as “keto-adaptation.” But the information these low-carb stalwarts provide in this handy dandy little book goes much deeper than that as you will read about in this blog post. Most low-carbers have traditionally been using urine ketone sticks under the brand name Ketostix to measure their level of ketones being produced by color (from pink to dark purple) as a result of their low-carb diet. But as I previously shared in this YouTube video, this can be a frustratingly inaccurate way of measuring whether you are producing enough ketones in your blood to see the kind of results you are hoping for on your low-carb lifestyle change. But thanks to the cutting-edge information provided by Volek and Phinney in The Art And Science Of Low Carbohydrate Performance, we now have a new and better way to measure the actual ketones that are in your blood which determines whether you have become keto-adapted and burning fat and ketones for fuel. They refer to getting into this state as “nutritional ketosis” to obviously distinguish it from ketoacidosis which is only an issue Continue reading >>
Tracking The Glucose Ketone Index
In this post we will examine the “glucose ketone index” as a biomarker for tracking metabolic health. We will also explore some of the primary use cases for tracking the glucose ketone index including cancer treatment, weight loss, metabolic disease management and athletic performance. Lastly, we will demonstrate how you can use Heads Up Health to track the glucose ketone index along with all of your other important health data. If you want to skip ahead, click the button below to create an account with Heads Up and start tracking the glucose-ketone index alongside all of your other health metrics. Or, read on for more information on tracking the glucose ketone index. What is the Glucose Ketone Index? The glucose ketone index is simply a way to measure the relationship between your ketone levels and your glucose levels at any moment in time. It is measured by dividing your blood glucose level (mmol/L) by your blood ketone level (mmol/L). The result is a single number we can use an indicator of one’s metabolic state. The index has its roots in brain cancer treatment, where researchers using metabolic therapy found best results when glucose and ketones maintained a very precise relationship in the patient . Since there are many aspects of daily life (stress, exercise, nutrition etc.) that can upset glucose or ketone levels in the body, thereby throwing off the optimal glucose-ketone ratio, the index was developed to ensure both metrics (glucose and ketones) are maintaining the ideal ratio for optimal treatment outcomes. Example: If my fasting blood sugar first thing in the morning is 4.6 mmol/L (82 mg/dL) and my ketone reading is 0.8 mmol/L, I would record a glucose ketone index of 5.75 (4.6 / 0.8). Despite its roots in cancer treatment, the index can also be ver Continue reading >>
How Long Can You Stay In Ketosis Safely?
Are you looking for a diet for weight-loss or fat-loss? If so then you might be interested in ketosis. The question is whether you can stay on it permanently. That’s because it’s critical for any ‘diet” to become part of your everyday life and eating habits. It’s important to first understand what it is all about. It’s a natural state of the human body when it’s fueled almost 100% by body fat. This state takes place during a low-carb or “keto” diet as well as during fasting. It’s important to understand how this process is related to fat loss. The term originates from the fact that the human produce produces tin fuel molecules known as “ketones.” When the body doesn’t have enough blood sugar/glucose it gets energy from this source. The body produces chemicals when it gets a very low supply of carbs and a moderate amount of protein. The liver’s fat produces ketones then the body and brain use it for fuel. The process is especially important for the brain since the organ can only run from glucose/ketones. Medical research shows that early humans probably experienced the state very often. The reason is that hunter-gatherer societies ate a high-meat diet and had less access to carbohydrates than modern humans. As a result human bodies evolved so they could get energy from fat even though it mimicked starvation mode. Today there are various reasons why people use the ketogenic meal plan. Some of the most common ones are to lose weight or control epilepsy. The firm supporters point out the health benefits of the diet but others note that it’s a dangerous “hack” of the body’s regular metabolic system. These are the benefits to this process: Less eating due to no appetite More fat loss from abdominal cavity Lower blood sugar/insulin levels Lo 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 >>
Ketogenic Diet Plan – Weight Loss Results Before And After Reviews
You may have heard of the ketogenic diet plan, but have no idea what it means. Or you’re looking for a new diet low in carbs that will actually give you results. Here’s our all-inclusive guide to this low-carb dietary lifestyle which includes ketogenic diet reviews from REAL people at the end. The ketogenic diet plan is a low-carb, high-fat diet that aims to alter your metabolism so that your body relies primarily on fat for an energy source instead of quick-burning carbs. Whenever you eat something high in carbs (a doughnut), your body will produce glucose and insulin. Glucose – Almost everything we eat can be converted into glucose. Carbs are sugars, and all sugars are easily converted to glucose. Since glucose is the easiest source for your body to convert to energy, it will be chosen over any other energy source to fuel the body. If you consume more sugar than your body needs to function, the excess glucose your body generates then gets stored as fat. Insulin – Insulin is released while eating. It notifies your body to start taking glucose out of its bloodstream, which then lowers blood glucose levels. If not for insulin, you would go into hyperglycemic shock from something as simple as eating a few slices of pizza. Since glucose is used as the primary energy source, fats aren’t needed, and instead they’re stored. Hence, people become overweight and increase their chances of health issues. The idea behind the ketogenic diet is to change your body’s main fuel source from carbohydrates to ketones, which are the products of fat metabolism. What are Ketones? When you deprive yourself of glucose, the liver will begin to break down fat into glycerol and other fatty acid molecules. The fatty acid is then broken down even further into what’s called ketogenes Continue reading >>
Why High Levels Of Ketones Does Not Equal Greater Weight Loss
2 0 In a previous posting, I spoke through the different ways in which you can measure the level of ketosis in the body. One of the points that I brought up is this notion that exists in the keto world of people being told or believing that a higher ketone reading automatically means you will experience a greater rate of weight loss. The point I stated before and I want to repeat again is a classic misinterpretation of cause and effect in that: “Just because you have a high ketone level in the body, does not mean that you will automatically experience a fat/weight loss.” I’ve been working with the application of a ketogenic diet for over 8 years now and where this notion came that high ketones=greater weight loss, I’m not too sure. Over the past couple of years though with the explosion in the popularity of a ketogenic diet, it is becoming more prolific especially amongst many keto online groups. I have had clients come to me in the past before looking for help with their diet. They have followed many “experts” advice online and it has lead them down a path of believing that the only way to success with this form of diet is all about upping the fat, driving the carbs and the protein down as much as you can. Some people coming to me were consuming as much as 80% or even 90% of their diet as fat. Now unless you have a specific therapeutic reason for following a ketogenic diet or if you really feel like that is the optimal diet for you, not many people need to be eating this much fat. Also, if you are someone that is looking to follow this diet especially for weight loss, then I promise you, adding more fat above what your body needs is going to cause you to gain, not lose weight. Where I really see this occurring, is when people are struggling to lose weight o Continue reading >>
Ketosis & Ketone Test Strips
Discuss this article! By Doreen EVERYTHING YOU'VE EVER WANTED TO KNOW ABOUT KETOSIS ... 1. What are ketones? 2. How will ketosis help me to lose weight? 3. But, isn't ketosis dangerous? 4. How do the ketone test strips work, and where do I get them? 5. I'm following Induction strictly; why won't my strips turn purple? 6. Will I lose weight faster if the strips show dark purple all the time? 7. Does caffeine affect ketosis? 8. Will drinking alcohol affect ketosis? What are ketones? Ketones are a normal and efficient source of fuel and energy for the human body. They are produced by the liver from fatty acids, which result from the breakdown of body fat in response to the absence of glucose/sugar. In a ketogenic diet, such as Atkins ... or diets used for treating epilepsy in children, the tiny amounts of glucose required for some select functions can be met by consuming a minimum amount of carbs - or can be manufactured in the liver from PROTEIN. When your body is producing ketones, and using them for fuel, this is called "ketosis". How will ketosis help me to lose weight? Most reducing diets restrict calorie intake, so you lose weight but some of that is fat and some of it is lean muscle tissue as well. Less muscle means slowed metabolism, which makes losing weight more difficult and gaining it back all too easy. Ketosis will help you to lose FAT. Being in ketosis means that your body's primary source of energy is fat (in the form of ketones). When you consume adequate protein as well, there's no need for the body to break down its muscle tissue. Ketosis also tends to accelerate fat loss --- once the liver converts fat to ketones, it can't be converted back to fat, and so is excreted. But, isn't ketosis dangerous? Being in ketosis by following a low carbohydrate diet is Continue reading >>
Lose Weight By Achieving Optimal Ketosis
Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>
How To Lose Weight By Achieving Optimal Ketosis
Ketosis Weight Loss First of all what is ketosis? You have tried all the “healthy” ways to lose weight and you lost a lot of weight too. But you are not yet at your goal and whatever you try does not seem to be working anymore. You are eating right, you are working out, and you are drinking lots of water. Now what else can you do? When you are at a plateau, you need to pull out the big guns to help you lose weight. The Ketogenic diet is one of those magic tricks that can put your body back into gear and jump start weight loss again. Normally, our body utilizes carbohydrates that we consume to get energy for regular body functions. But when we are on a diet, our body produces energy molecules known as ketones from the fat present in our body. This process of burning a lot of fat to produce these ketones is known as ketosis. This method of weight loss is most effective because you do not lose much muscle mass, and instead lose more fat in a short amount of time. Ketogenic Diet Weight Loss: Ketogenic Diet Meal Plan in a Nutshell: The trick to put our body into ketosis mode is to avoid all sources of carbohydrates from rice, grains, sweets, potatoes and all those starchy food. You need to consume a controlled amount of proteins such as eggs, meat etc. but you should not overdo it as excess protein intake will spike your insulin level too. A way to feel full quickly is by ingesting high amount of fatty food, like using copious amount of butter in your meat or with your vegetables. Since you are not eating starch and consuming less amount of proteins, this will not make you gain weight, but instead will make you feel fuller. You can also consume certain vegetables that contain fewer carbohydrates to keep your hunger in control. More fat consumption will make sure you eat Continue reading >>
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 >>
Measuring Ketosis: What Are Keto Sticks And Keto Strips?
Ketosis is a metabolic state where the liver breaks down fat to produce ketones. Ketones, on a ketogenic diet, are the primary fuel source for the body. If you’re new to the ketogenic diet and you still have questions, consider reading our Comprehensive Beginner’s Guide to Keto > There are three main ways to measure the ketones in your body, all of which have their advantages and disadvantages. The most common ways to measure are: Blood Ketone Meter. Very accurate but the strips are extremely expensive. Breath Ketone Meters. More accurate than the urine strips, but can sometimes vary in accuracy. Cheaper than blood strips in the long-run. Urine Stricks. This will answer the question “Am I in ketosis?” but will not provide an accurate measure of blood ketones. Scroll down to read a more in-depth analysis of each, and what we recommend for you. Measuring Ketones with Urine Sticks Urine sticks will always be the cheapest and easiest way to measure ketosis. For beginners, this should cover everything you need – there is no point in getting more complex blood strips so early on when you are still trying to understand the nuances of a ketogenic diet. Ultimately, keto sticks are very easy to use – you hold the sticks in your urine stream for a few seconds, and within 10-15 seconds you should notice a color change in the strip (if you are in ketosis). The color of the stick typically is measured in red: light pink being low in ketone production and dark purple being high in ketone production. While keto sticks can be ideal for a general answer to the question “Am I in ketosis?”, they aren’t precise with their accuracy. They measure the acetoacetate in your urine, which is an unused ketone by the body. As you get deeper into ketosis and your body adapts, your b Continue reading >>
What Is “nutritional Ketosis”?
IN A NUTSHELL: Nutritional ketosis is a state of health in which your body is efficiently burning fat as its primary fuel source instead of glucose. When undergoing a ketogenic diet you are essentially converting yourself from a “sugar burner” to a “fat burner”. This is accomplished by reducing your consumption of carbohydrates, increasing your intake of fat, and consuming only an adequate amount of protein to meet your body’s needs. The term nutritional ketosis is claimed to have been coined by Dr. Stephen Phinney & Jeff Volek, two of the leading experts and researchers in the field of low carbohydrate dieting (Check out this informative video to hear a talk from Dr. Phinney). Ketosis is achieved by following a “ketogenic diet” which is high in fat, very low in carbohydrates, and adequate in protein (Please Note: It is “adequate” in protein, NOT “high” in protein. More on this later). By consuming more lipids you are enhancing your body’s fat burning function by up-regulating the enzymes and other “metabolic machinery” needed to burn fat more efficiently, therefore making it easier for your body to tap into stored adipose tissue as an energy source (i.e. you turn yourself into a fat-burning machine!). But don’t we NEED carbohydrates? While it’s true that our red blood cells and a small percentage of brain cells and kidney cells are exclusively glucose dependent, the body can actually GENERATE carbohydrates in a process called gluconeogenesis in which certain non-carbohydrate substrates like proteins (amino acids) and certain constituents of fatty acids (glycerol) can be converted into glucose. The quantities of glucose produced by the body are sufficient to meet the needs of these particular cells and also help to balance the body’s bl Continue reading >>
What Is The Desired Level Of Ketone For A Diet?
Weight loss results can seem as unpredictable as winning the lottery. There are as many so-called experts as there are diets, and wading through their conflicting claims can have you reaching for the chips and ice cream in defeat, especially when so much of what they claim as science sounds so convincing. Monitoring ketone levels, for example, as is suggested in many low-carb and no-carb diet plans, is one suggested claim that will increase your weight loss. Ketones exist, but the claims surrounding their importance are not always accurate. Understanding weight loss basics will help ensure more predictable results, and is not as difficult as you might think. Video of the Day Ketones are by-products produced when your body breaks down fat and muscle for energy because it is not getting enough insulin. Ketones is the common name for acetoacetic acid and beta-hydroxy-butyric acid, which can be dangerous if they build up in the blood. According to nurse practitioner Nancy J. Morwessel of the Cincinnati Children’s Hospital Medical Center, high ketone levels are dangerous for everyone, but especially for people with type 1 diabetes. According to the Milton S. Hershey Medical Center at Pennsylvania State University, a small amount of ketones would be 20 mg/dL, moderate is 30 to 40 mg/dL and high is 80 mg/dL. What this means to you as an individual, and whether your level is safe for you, is something that should be determined by a doctor. Nurse Morwessel compares ketones to the low-fuel light in your car. They are a signal that you’re running out of insulin. High levels in your blood can trigger nausea, vomiting and dizziness. Ketones can also make your body more resistant to insulin, which is necessary to break down sugars for energy. Having a low level of ketones in your Continue reading >>
Optimal Ketone And Blood Sugar Levels For Ketosis
A low carb helps reduce blood sugars and insulin levels and helps with the management of many of the diseases of modern civilisation (e.g. diabetes, heart disease, stroke, cancer, Parkinson’s and Alzheimer’s). We become insulin resistant when our body fat can’t store any more energy. Excess energy is then stored in the liver, pancreas, heart, brain and other organs that are more insulin sensitive. We also see increased levels of energy in our blood in the form of glucose, fat and elevated ketone. Endogenous ketosis occurs when we eat less food than we need. Our insulin and blood sugar levels decrease and ketones rise to supply the energy we need. Exogenous ketosis occurs when we eat lots fat and/or take exogenous ketones. Blood ketones rise, but our insulin levels will also rise because we have an excess of energy coming from our diet. Most of the good things associated with ketosis occur due to endogenous ketosis. Most people following a ketogenic diet over the long term have ketone values lower than what some people consider to be “optimal ketosis”. If your goal is blood sugar control, longevity or weight loss then endogenous ketosis with lower blood sugars and lower ketones is likely a better place to be than chasing higher blood ketones. I have seen a lot of interest and confusion recently from people following a ketogenic about ideal ketone and blood sugar levels. In an effort to try to clear this up, this article reviews blood ketone (BHB), breath ketone (acetone) and blood sugar data from a large number of people who are following a low carb or ketogenic diet to understand what “normal” and “optimal” look like. Many people initiate a low carb diet to manage their blood glucose levels, insulin resistance or diabetes. As shown in the chart below, Continue reading >>
Struggling to lose weight? You many have heard the words “ketogenic”, “ketosis” and “keto diet” thrown around a lot, but what does it all mean? To lose weight you need to find the right balance between what you consume in the day and how active your lifestyle is, however some people find they are stalling at weight plateaus, hunger pangs and just cannot shift the weight required to reduce their obesity or type 2 diabetes risk . This is where under medical guidance a ketogenic diet may be useful. It is worth noting that Ketogenic Diets can be more complicated to follow, require stricter medical guidance and are not the be all and end all of rapid weight loss diets, you may find that you achieve similar results on our regular Very Low Calorie diet plans. Rapid Weight Loss The Easy Way How to Follow this Diet Maximum carb allowance 60g daily. All Shake That Weight products are suitable, but keep an eye on the amount of carbs you’re consuming. The easiest way to follow the diet is to just consume shakes as they are lowest in carbs. However, you could have one or more of the other higher carb products a day (e.g bars/noodles) – again, just keep track of the carbs. If just consuming shakes you must mix one shake or porridge with low carb/lactose free milk (eg. Unsweetened almond milk or soya milk) daily. This will ensure you meet the minimum 800 calorie intake. Our ready meals are also perfect on the ketogenic diet, as on average they contain lower than 10g of carbs, and are slightly higher in calories, having one a day would negate the need to mix one product with milk. Get started or view & buy products individually at the shop: Visit the shop The Woman Strict Keto Plan A ketogenic diet is all about getting the right balance of low carbs, protein and fats so Continue reading >>