What Is Ketosis, And Is It Healthy?
Ketosis is a natural metabolic state. It involves the body producing ketone bodies out of fat, and using them for energy instead of carbs. You can get into ketosis by following a very low-carb, high-fat ketogenic diet (1). In addition to fast weight loss, ketosis may have several health benefits, such as reduced seizures in epileptic children (2). Ketosis is quite complex, but this article explains what it is and how it can benefit you. Ketosis is a metabolic state in which fat provides most of the fuel for the body. It occurs when there is limited access to glucose (blood sugar), which is the preferred fuel source for many cells in the body. Ketosis is most often associated with ketogenic and very low-carb diets. It also happens during pregnancy, infancy, fasting and starvation (3, 4, 5, 6). To go into ketosis, people generally need to eat fewer than 50 grams of carbs per day and sometimes as little as 20 grams per day. This requires removing certain food items from your diet, such as grains, candy and sugary soft drinks. You also have to cut back on legumes, potatoes and fruit. When eating a very low-carb diet, levels of the hormone insulin go down and fatty acids are released from body fat stores in large amounts. Many of these fatty acids are transferred to the liver, where they are oxidized and turned into ketones (or ketone bodies). These molecules can provide energy for the body. Unlike fatty acids, ketones can cross the blood-brain barrier and provide energy for the brain in the absence of glucose. Ketosis is a metabolic state where ketones become the main sources of energy for the body and brain. This happens when carb intake and insulin levels are very low. It's a common misunderstanding that the brain doesn't function without dietary carbs. It's true that glu Continue reading >>
When On A Very Low Carb Diet Or In Ketosis, Is It Bad To Fast A Lot, Like, Eating Only One Or Two Meals A Day? Or Should I Only Do This Every Other Day?
There are no doubt advantages to intermittent fasting, but I wouldn't recommend it while you're on a low carb diet. When your body can't use carbohydrates to obtain energy it will switch to use other components in your body. You'll be happy to see any fat go, but unfortunately the proteins that make up your muscles aren't safe from being used. Not to mention by fasting while you're already on a high-demand diet, your body will be entirely out of balance. Getting a dangerously low blood sugar level would be a very likely to happen. Take it slow and listen to your body. I follow a strict intermittent fasting requisite and during my 'eating window' I eat mostly paleo/primal - which is very low carb. It's been over 6 months of daily intermittent fasting now. This has had HUGE benefits on my mind and body - my whole way of life, really. It can be kind of tough to stick with it during the first two weeks, but give it a shot and see how you feel. How To Start Your Intermittent Fasting Requisite And Avoid Hangovers | Avoiding Hangovers Continue reading >>
The Keto Diet Is Gaining Popularity, But Is It Safe?
A new twist on extreme weight loss is catching on in some parts of the United States. It’s called the "keto diet." People promoting the diet say it uses the body’s own fat burning system to help people lose significant weight in as little as 10 days. It has also been known to help moderate the symptoms of children with epilepsy, although experts are not quite sure why it works. Proponents say the diet can produce quick weight loss and provide a person with more energy. However, critics say the diet is an unhealthy way to lose weight and in some instances it can be downright dangerous. Read More: What is the “Caveman Diet?” » What Is Ketosis? The “keto” diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis. Ketosis occurs when people eat a low- or no-carb diet and molecules called ketones build up in their bloodstream. Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy. Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age. However, many experts say ketosis itself is not necessarily harmful. Some studies, in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people. However, other clinical reviews point out that patients on low-carbohydrate diets regain some of their lost weight within a year. Where It’s Helpful The keto diet was created by Dr. Gianfranco Cappello, an associate professor of surgery at the Sapienza University in Rome, Italy. He claims great success among thousands of users. In his study, more than 19,000 dieters experienced significant, rapid weight loss, few side Continue reading >>
Is Nutritional Ketosis Bad For A 16 Year Old?
I love what nutritional ketosis does for me, but I would not recommend my 16 year old self to undertake it. There are a few reasons. The biggest one is that at that age, I really didn't understand my body well at all. I had little awareness of hunger vs thirst, good pain vs bad pain from working out, and determining what my personal physical and mental limits were. Please don't misunderstand, I'm not saying "you're a silly teenager who knows nothing". Not at all! However, it is really important to be aware of yourself when undertaking any dramatic eating regimen, and having the benefit of living with yourself and making decisions for yourself for 20+ years vs 6+ years makes a huge difference in your success. It's easy to fall into bad habits on ketosis, like relying too heavily on dairy to get your fat macros (I'll just add more butter) instead of eating a balanced diet with adequate nutrients for your growing body. Will power, do you have it? Most teenagers are eating and enjoying all kinds of foods that simply aren't permissible on ketosis. Chips, pop, pizza, burritos, pasta, ice cream, and even some "healthy" snacks like carrot sticks, Gatorade, and watermelon are no-nos. You might develop an (eating) disorder because these are formative years and what you put in your mouth impacts your body and mind. It's easy to think of ketosis as a quick fix with minimal effort, and far better to develop a healthy relationship with food AND exercise to achieve your body goals. Continue reading >>
Is Ketosis Superior To Regular Fat Loss?
When you eat low-carbohydrate but you do not go low enough to become ketotic, you’re still a sugar burner (and a very inefficient one) and you’re likely to fall of the wagon because you do not experience the benefits of ketosis. When you’re doing low-carb and you are not ketotic, some of your body’s cells will use fatty acids for energy indeed, but your brain cannot use them directly as they cannot cross the blood-brain barrier. Cravings and hunger are most likely to occur under this protocol as your cells will scream at you to give them sugar. The foggy mind may be persistent. Note that this type of scenario can happen when you are very-low-carb and eat high-protein. You’ll not be able to enter ketosis due to gluconeogenesis (GNG) – synthesis of glucose mostly from protein substrates. This will also occur when you’re just starting out a ketogenic diet because your body needs time to accommodate to switching to primarily burning fat for energy instead of glucose. It also needs time to start to efficiently use ketone bodies as energy sources. It takes time because more mitochondria will be created to support the fat metabolism. Besides, a predominant fat metabolism requires higher enzymatic support. That’s why I think ketosis is a permanent desired state as long as the feeding pattern is well formulated. You can do a simple web-search and find thousands of studies on low-carb diets, some of them being poorly conducted and interpreted, while others would resemble real inefficiencies of low-carb diets. Finding good studies on ketogenic diets is also challenging because folks from the research community confuse well-formulated ketogenic diets (where you don’t have to use multivitamin pills and supplements with diets that are high in fat and poor in nutrien Continue reading >>
Why Do Most People Not Go On Ketogenic Diets If They Have So Many Health Benefits?
As someone who has followed this diet I can tell you it generally isn't easy or cheap to do. Meat and associated fats are almost always more expensive than cheap carbs. On the surface this may not seem to be that big of deal but I would say the vast majority of shoppers consider price and taste over health (plus most wrongfully think it is unhealthy). The transition period can be difficult as the body has grown accustom to quick energy and now it will now have to convert those fats into energy. This transition period implies it is minor but the truth is it is it is actually quite difficult (keto rash, insane desire to eat carbs, and conversion of household available foods) especially if others in the household won't be joining you. When I say it isn't easy to follow this includes eating out as restaurants often bread things or add some flavor enhancers (especially sauces) that run your carb count way up. You have to vigilant about you diet or risk having to go through the transitional period again, something that should that avoided at all costs. If you are accustomed to eating out or have a wide variety of foods you enjoy, this makes it particularly more difficult. I followed this diet for three months and it is true you do not get the hunger pangs in between meals that carb heavy meals induce. That said, calories still matter, you can't just throw that out the window. Ultimately, this means you have to under eat (calorically speaking) your TDEE. If you do this you will lose weight if you don't you won't. From a hunger perspective it is easier to follow as the toughest part about losing weight is the ever present hunger and in this way this diet shines. IMO another way this diet shines is that if followed long enough it resets your taste buds definition of sweat. After Continue reading >>
What Is Ketosis And Is It Harmful?
Ketosis in itself isn't harmful. It's a normal process that your body goes through to provide your cells with energy. Normally, your body relies on glucose as fuel. When it's store of sugar is used up however, it begins to use fat. It breaks the fat down into ketones, an alternate energy source that your cells can use. This metabolic state is known as ketosis. This is perfectly fine, and even healthy say, for people who are trying to lose weight, or if you miss a few meals and aren't fond of passing out. When people mention it in a negative way, they're usually talking about ketoacidosis. In people who have untreated diabetes, their cells aren't able to absorb the glucose in their bloodstream due to a lack of insulin. To compensate, their bodies start using fat as fuel (ketosis). Because a source of glucose never becomes available, this goes on unregulated. As the level of ketones in the bloodstream rises, the pH of their blood drops or becomes more acidic ( hence, why it's called ketoacidosis). This is significant because blood pH needs to stay within a narrow margin (between 7.35 and 7.45). A change in pH that falls outside of it can cause serious health issues and death. ketosis means high ketone bodies level in blood "ketonemia" and as result increase in their level in urine "ketonuria" and yes it's very harmful...it is considered as a bad indicator for your health , as accummulation of ketoacids in your blood decreases the neuro transmission , which can lead to confusion , concentration problems , coma and death it's one of complications of diabetes mellitus if poor treated , so you have to take care of yourself Continue reading >>
- Reversing Type 2 Diabetes with Nutritional Ketosis
- Caffeinated and Decaffeinated Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review and a Dose-Response Meta-analysis
- Insulin, glucagon and somatostatin stores in the pancreas of subjects with type-2 diabetes and their lean and obese non-diabetic controls
Is It Bad For The Body To Jump Between Ketosis And Glucose?
I would not use that particular cycle, but think it would be hard to make a scientific argument that the occasional indulgence is “bad” - at least after the initial adaptation period. I’d do 4 weeks on, then maybe a meal/day or two off. That’s what we initially committed to. However, we wound up not wanting to do that indulgence we had scheduled for a few months. Then when we did, felt pretty terrible. We often will “relax” the diet when we travel, but it’s not really great-feeling. It gets a lot easier to transition back and forth as you get some practice at it, and some would say that doing it cyclically (seasonally) is more similar to what would have happened in primitive man (carbs were only available to most cultures for part of the year). But YMMV. Continue reading >>
Is Going In And Out Of Ketosis Bad?
In the earlier stages of adaptation going into ketosis may feel bad and going out may stop your progress for a fair while, so is to be avoided if all possible IMHO. Eventually once properly adapted you should have a lot more metabolic flexibility and will more readily switch. At that point you should mostly not notice anything anymore. Apart from how it feels, it is IMHO obviously not bad for you to switch energy pathways as conditions demand, that’s just part of how your metabolism works to help ensure you’re properly fuelled. According to Dr. Colin Champ, oncologist and assistant professor at the University of Pittsburgh Cancer Institute and University of Pittsburgh Medical Center, for weight loss in someone who doesn’t have much to lose, periodic ketosis for a couple days seems to work. For others with a lot of weight to lose and/or those that do poorly with carbohydrates, the diet may need to be maintained for several months. He said: “I personally go in and out of ketosis frequently, getting very strict every month or two for about 5 days. I have been in ketosis for 6 months and even over a year, but function and feel better when I avoid long-term ketosis.” Anecdotally, when some individuals still have some fat to burn, they thrive in ketosis for longer periods of time more so than others. Some longer-term ketogenic diet followers do experience hormonal changes and probably should not be on the diet for an extended period of time. Continue reading >>
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Is Going In And Out Of Ketosis Bad For Cholesterol Levels Or Organs?
I would be a bit cautious about “going in and out” - not because it’s bad or because it’s hard to do. Rather, because if you go “in and out continuously” - I’m hoping that you say that as supported by actual measurements and not just the mere fact that you don’t eat carbs for a day and then binge the next day - and then the cycle repeats. Although your body utilizes ketones on a continuous basis, the onset of “ketosis” per se, requires some adaptation period and a relatively substantial depletion of glycogen. You need to allow some time for this to happen - if you change your eating pattern too quickly (and if you didn’t specifically do anything to deplete your glycogen reserves, such as heavy-weight exercise, etc.) - you might not even get into ketosis before, allegedly, getting out of it. Of course, those could be just my assumptions - but, generally, I would say you have to follow ketogenic diet for at least 2–3 days to actually slip into ketosis, while you may only need a couple of hours to get out of it, if you overindulge in carbs. Other than the frequency of those changes - getting in and out by itself is not an issue and, actually, may be preferred (unless you have specific medical conditions that require you to be in ketosis for a long time). Now, to address cholesterol - cholesterol is generally not an issue by itself (read: Dietary Cholesterol Redeemed). It’s only in combination with other pro-inflammatory compounds and other detrimental effects of an unhealthy lifestyle that it may become an issue and contribute to heart disease. In reality, cholesterol is an “indicator” of a problem, not the cause for it. Conversely, none of your cells would be able to function properly - but that’s a topic of a different discussion. Your org Continue reading >>
What Is Ketosis?
"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>