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Is Ketosis Fat Burning?

How To Make A Fat Cell Less Not Thin: The Lessons Of Fat Flux

How To Make A Fat Cell Less Not Thin: The Lessons Of Fat Flux

I do still plan to finish the third, and perhaps a fourth, part on the “Ketosis – advantaged or misunderstood state?” mini-series. However, a question I get often makes me realize a tiny bit of housekeeping is in order before we go there. The question is basically a variation on this theme: Does being in ketosis automatically translate to fat loss? For those too busy to read ahead, let me give you the punch line: No. For those who want to understand why, keep reading (hopefully this is still everyone). This topic is — surprise, surprise — very nuanced, and almost always bastardized when oversimplified, which I’m about to do, though hopefully less than most. Without oversimplifying, though, this will turn into a textbook of 1,000 pages. From the ketosis series, or at least the first and second part, along with the video in this previous post, you should have taken away that ketosis is not some ‘magical state of mystery.’ It’s simply a state of physiology where our liver turns fatty acid (both ingested and stored) into ketones. In part III (and possibly a part IV) of that series, I’ll go more into the actions of ketones and why you may or may not want to consider putting yourself into a state where your liver makes them. There seems to be great confusion around ‘nutritional’ ketosis (a term we use to distinguish ‘dietary-induced’ ketosis from the other 2 forms of ketosis: starvation ketosis and ketoacidosis, the latter a serious complication of type I diabetes). But, before I try to dispel any of the confusion, we need to go through a little primer on what I like to call “fat flux.” One point before diving in, please do not assume because I’m writing this post that I think adiposity (the technical term for relative amount of fat in the bo Continue reading >>

Silicon Valley's Favorite Diet Has Techies Eating Lots Of Fat

Silicon Valley's Favorite Diet Has Techies Eating Lots Of Fat

Geoffrey Woo, left, is one of Silicon Valley's biohackers — those who experiment with diet and medical devices in a DIY approach to biology.Melia Robinson/Business Insider Geoffrey Woo likes to start the day with a plate of eggs, cheese, and avocado. It might not sound as if Woo — cofounder and CEO of "cognitive enhancement" supplements startup Nootrobox — is dieting. But he subscribes to an increasingly popular diet — the ketosis or "keto" diet — that he hopes will help him live longer and better. It has especially gained traction among Silicon Valley's biohackers, who often experiment with diet and medical devices in a DIY approach to biology. The high-fat, low-carb diet turns the body into a fat-burning machine. When you turn off access to glucose, a primary fuel source derived from eating carbohydrates, the body taps into its own fat stores for energy. Here's why health nuts, from Silicon Valley to fashion runways, are saying yes to fat. The keto diet has been called the "holy grail of good health and weight loss" by some doctors and bloggers. Melia Robinson/Business Insider Sources: Nootrobox, GreenMedInfo.com On the flip side, it's a nutritionist's nightmare, according to Scientific American. The keto diet completely reorganizes the building blocks of the food pyramid as outlined by the USDA. A strict keto diet cuts back carb consumption to 20 or 30 grams a day, which is about the number of carbohydrates in one small apple. Source: Time On the keto plan, it's all about healthy fats. "You'd want healthy fats to account for about 80% of your calories, and protein around 20%," Dr. Eric Westman, director of the Lifestyle Medicine Clinic at Duke University, told Time. By comparison, Americans, on average, get about 50% of their calories from carbs, 15% from p Continue reading >>

Keto Diet Science: How Your Body Burns Fat

Keto Diet Science: How Your Body Burns Fat

By now, you’ve probably heard about the keto diet. You've probably heard that it all but bans carbs and sugars, or that it's been clinically shown to reduce epileptic seizures in kids, or even that it helps people condition their bodies to burn fat. As we detailed in our recent feature on the keto diet, all of those things are true. But as any bodybuilder knows, you don't need to be on the keto diet to burn fat. Heck, you can do it with a focused meal and exercise plan. So we've been wondering: When your body "burns fat" for energy, what's really going on there? How exactly does the keto diet work? And why the hell is it called the "keto" diet, anyway? Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Well strap some protective boxing headgear over those thinking caps, bros, because we’re about to roundhouse kick you in the brain with some KNOWLEDGE. (For a detailed breakdown of the chemistry at work, be sure to check out our references: this explainer on ketone bodies from the University of Waterloo, and this ketosis explainer from Rose-Hulman Institute of Technology [PDF], plus our feature on the keto diet from the July/August issue of Men's Fitness.) Why does the body go into fat-burning mode? For most pe Continue reading >>

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

Water Fasting Ketosis Is Where The Fat Burn Heaven Begins

In this guide, you will learn everything you need to know about water fasting ketosis. I'll explain how water fasting can help you reach your absolute highest possible fat burn rates, which is easily the single biggest benefit of ketosis. You'll also see the science on how long it actually takes before you can enter ketosis during a water fast. You'll also learn about one of the most dangerous problems of water fasting ketosis. I'll also tell you why it is a very good idea to avoid one of the most common mistakes people make once they already reach ketosis during a water fast. Now that you know what you're getting yourself into, here's a quick overview of everything that's covered in this guide: The single biggest benefit of water fasting ketosis Simply put, ketosis is a state where you get to enjoy your absolutely highest possible fat burn rates. If you're on your regular diet, your body can draw energy from a couple of different sources (so not just from your body fat reserves). Those other, non-fat energy sources are the main reason why your fat burn rates stay on the low end, even if you start eating less food. But during a water fast, because you're eating no food at all, those other energy sources in your body will be completely wiped out after a while. Once that happens, your body will enter full ketosis, and in that state of full ketosis, your body will have no choice but to rely almost exclusively on your body fat reserves. With no other energy sources available, ketosis will trigger some pretty amazing fat burn rates in your body. Water fasting is one of the fastest ways to reach that state of super high fat burn. And a lot of people do a water fast just for this reason. There's only one problem with reaching ketosis through water fasting. PRO TIP: A different Continue reading >>

Ketogenic Dieting 101: How To Use Fat As Fuel

Ketogenic Dieting 101: How To Use Fat As Fuel

Eating fat to burn fat sounds contradictory, if not nuts, right? The world is full of people who are fat because of high-fat diets, so why would a fit person want to follow suit? I'm not talking about stuffing your face full of peanut butter cups. I'm talking about following a ketogenic diet—or, put simply, a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel. Bodybuilders, fitness enthusiasts, and researchers alike have found that such diets are an effective fat-loss tool. In fact, studies have shown that ketogenic diets induce numerous favorable metabolic and physiological changes, including weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity.[1-4] That being said, what does the science surrounding ketogenic diets have to say about individuals looking to run faster or farther, jump higher, or improve other aspects of sports performance? Shouldn't athletes be swilling Gatorade before, during, and after their events instead of adopting a high-fat, restricted-carbohydrate diet? Not necessarily. Ketogenic diets have become increasingly popular among athletes ranging from Olympic competitors to endurance runners, with good reason. Let's take a closer look at the science. What Exactly Is A Ketogenic Diet, Anyway? Ketogenic diets are very high-fat, moderate-protein, carbohydrate-restricted diets.[5] The exact breakdown of the diet varies between individuals, but a general profile may reflect 70-75 percent fat, 15-20 percent protein, and only 5-10 percent carbohydrate. So, you're probably thinking, all I need to do then is watch out for the carbs, right? Not exactly. Ketogenic diets are not the same as high-protein, carbohydrate-restricted diets. I often hear Continue reading >>

Ketosis: What Is Ketosis?

Ketosis: What Is Ketosis?

Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates. Ketosis is also commonly observed in patients with diabetes, as the process can occur if the body does not have enough insulin or is not using insulin correctly. Problems associated with extreme levels of ketosis are more likely to develop in patients with type 1 diabetes compared with type 2 diabetes patients. Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose. Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid. As ketone levels rise, the acidity of the blood also increases, leading to ketoacidosis, a serious condition that can prove fatal. People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma. Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores. What is ketosis? In normal circumstances, the body's cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including: sugar - such as fruits and milk or yogurt starchy foods - such as bread and pasta The body breaks these down into simple sugars. Glucose can either be used to fuel the body or be stored in the liver and muscles as glycogen. If there is not enough glucose available to meet energy demands, th Continue reading >>

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

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 >>

8 Ketogenic Foods That Can Help You Lose Weight

8 Ketogenic Foods That Can Help You Lose Weight

If you're looking for the most hard core low-carb diet of all the low-carb diets, the ketogenic diet is it. The trendy ketogenic diet, which reportedly has fans like Lebron James and Kim Kardashian, reduces your daily carb intake to 35 grams or less, depending on the plan you follow. That's about the amount in one large apple for the whole day. The theory behind the ketogenic plan is that when your body doesn't have any carbs to use as energy, your liver converts fat into fatty acids and ketones. Then those ketones are used as a primary energy source by your body (meaning you burn more fat each day), says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios in Virginia. That whole process is called ketosis. While, in a pinch, ketones can replace carbs as your body’s primary energy source, it often comes at a price. Ketosis can cause side effects like constipation, fatigue, brain fog, and possible nutritional deficiencies, White says. Obviously, we don't recommend any unsustainable eating plan that seriously restricts important nutrients like carbs. However, incorporating certain keto-friendly foods that are rich in protein and healthy fats into a well-rounded diet can get you to your pounds-dropping goals faster. That's because these eats help you build more lean muscle, prevent blood sugar highs and lows, and keep cravings at bay. "Salmon is rich in polyunsaturated omega-3 and omega-6 fatty acids, which you can only get through the food you eat," White says. "Increasing your intake of polyunsaturated fats can help reduce inflammation and therefore improve your ability to lose weight." Plus, salmon is brimming with vitamin E, a powerful antioxidant that can help slash your inflammation levels even Continue reading >>

Ketogenic Diet 101

Ketogenic Diet 101

What do the Paleo Diet, the Zone Diet and the South Beach Diet have in common? They’re all essentially variations of the ketogenic diet – a high-fat, moderate protein and very low-carb meal plan that forces your body to burn fat for fuel. While on a ketogenic diet, your body turns into a fat-burning machine, transitioning from using carbohydrates (glucose) as its main energy source to burning fat instead. Ketosis & Ketones As your body switches from using carbohydrates for fuel to burning fat, your body enters a state known as ketosis. You can only enter ketosis by restricting your daily carbohydrate intake. Once in ketosis, your body starts to produce more ketones within the liver that will now become your body’s primary energy source. Ketones help lower your insulin levels; when insulin levels are high, your body functions by using glucose and carbohydrates for energy. The ketones will then help supply energy to your brain and muscles. Setting Up the Ketogenic Diet Although the exact breakdown of macros varies by person, the general rule of thumb when following a ketogenic diet is to intake roughly 75% of your daily calories from fats, 20% from proteins and 5% from carbohydrates. Total net carbohydrate intake is usually around 30-50g per day to remain in a state of ketosis. The ketogenic diet requires a precise balance of macronutrients in order to turn your body into a fat-burning machine. This will be quite a departure from any diet you’re used to, so prepare accordingly and set yourself up for success! Here’s a shopping list to get you started. How is the Keto Diet Different Than a Low-Carb Diet? Although limiting your carbs is an essential part of a ketogenic diet, it is not the same as a low-carb diet. Typical low-carb diets are based on a very high int Continue reading >>

What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite

What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite

We’ve longed been told that calorie restriction, increasing exercise and reducing dietary fat intake are the keys to weight loss. But, if you’ve ever attempted to control your weight by subsisting on fewer calories — especially from mostly bland “diet foods”— you’re already probably aware that this typically produces minimal results and is extremely hard to stick with long-term or consistently. Considering the high rates of obesity now facing most developed nations — along with an increased risk for health conditions like diabetes or heart problems as a result — researchers have been anxiously working on how to suppress appetite and achieve weight loss in a healthy, sustainable manner. The keto diet has emerged over the past several decades as one potential answer to this large-scale weight loss problem. (1) While there are some differences in opinion, depending on who you ask, regarding the best approach to very low-carb dieting, studies consistently show that the ketogenic diet (also called the keto diet) produces not only substantial weight loss for a high percentage of people who adhere to it, but also other important health benefits such as reductions in seizures, markers of diabetes and more. The keto diet revolves around eating foods that are high in natural fats, consuming only moderate protein and severely restricting the number of carbs eaten each day. Even if you don’t have much weight to lose, entering into a state of ketosis can be helpful for other reasons — such as for improved energy levels, mental capabilities and mood stabilization. What Is Ketosis? Ketosis is the result of following the ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like Continue reading >>

How To Become A Fat-burning Machine With The Ketogenic Diet

How To Become A Fat-burning Machine With The Ketogenic Diet

Perhaps the most immediate and dramatic benefit of ketogenic eating is the opportunity for quick and efficient reduction of excess body fat. This also means easy, long-term maintenance of your ideal body composition. Ketogenic eating can make you an efficient fat-burning machine. When you are in full-blown keto, you enjoy complete dietary satisfaction, rarely feel hungry (even if you skip meals!), and never have to struggle, suffer, restrict calories, or force strenuous workouts in order to burn extra calories. Instead, you allow your body to naturally calibrate you to a healthy composition and weight. The scientists, medical professionals, and athletes on the ground floor of the keto movement can barely contain their excitement over its power to reliably reduce excess body fat, enhance neurological function, protect against diseases of cognitive decline, and slow the rate of inflammation and oxidative damage that are the essence of the (accelerated) aging process. Research has suggested it's also able to help prevent seizures, halt the growth of cancerous tumors, and improve athletic performance for all types of athletes.1 In essence, ketogenic eating allows you to benefit from the extraordinary (and scientifically validated) metabolic efficiency, general health, and longevity benefits of fasting—without having to starve yourself. When you're starving, engaging in a purposeful fast, or adhering to a nutritional ketosis eating pattern, your cells prefer to burn fat and produce ketones. Ketones burn efficiently and quickly in the body. In fact, they have been the preferred human fuels in our body for 2.5 million years of our hunter-gatherer existence.2 On the other hand, the high-carb, high-insulin-producing Standard American Diet (SAD) causes you to burn glucose (also Continue reading >>

How Ketosis Helps You Lose Weight Through Suppressed Appetite

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 >>

When You Are In Ketosis Are You Burning Fat Rather Than Muscle?

When You Are In Ketosis Are You Burning Fat Rather Than Muscle?

Ketosis is when your body is preferentially burning ketones for fuel, instead of sugars. This state should not be confused with diabetic ketosis or keto-acidosis. Ketones are produced when your body is burning fat instead of glycogen. Glycogen, or sugar, is what is referred to as your body's "preferred" fuel, but your body will burn ketones when there is not enough glycogen to meet your metabolic demands. Consult your physician before beginning any dietary program. Video of the Day Burning muscle can occur, usually when your protein intake is not high enough, which can be a problem with some radical diets. The body needs 10 essential amino acids, and if you are not getting them in your diet, your body will scavenge muscle tissue for them. This can also occur when you are just not getting enough calories in general, and your body converts amino acids into glycogen for use. This process is known as de novo gluconeogenesis. The easiest way to avoid this is to simply eat more protein. Remaining in ketosis and avoiding muscle loss requires a balance of nutrient intake. If you take in too much protein, such as possibly more than 30 to 40 percent of your total caloric intake, the excess will probably be converted to glycogen, and your body will no longer be in ketosis. This occurs because it is easier for you to burn carbs than it is to burn ketones, and your body will expend as little energy as possible. So ensure your protein intake is sufficient, but do not get too much. The remainder of your caloric intake needs to come from fat. And if you are active, remember, you will need more protein than your sedentary counterparts, according to Dr. Peter Lemon of the University of Western Ontario. As soon as you consume any significant amount of non-fibrous carbohydrates, such as si Continue reading >>

How To Burn Stored Body Fat — A Ketosis Primer

How To Burn Stored Body Fat — A Ketosis Primer

“So, how do you tell your body to start burning stored body fat?” my friend and fellow mother asked. “Cut the carbs,” answered another mom. “I go into ketosis just about every afternoon.” “Ketosis? Isn’t that bad for you?” The short answer? No. I talk to a lot of people who want to lose weight. They try all sorts of things — exercise, calorie restriction, you name it. Sometimes, they lose the weight. Inevitably, they gain it back. That’s because what they’re doing is going on a diet — a temporary fix at best. What they need is a lifestyle change, a perspective shift, a new paradigm. Of course, you all know the paradigm I espouse — a conversion to eating real, traditional foods. Yet even a conversion to eating real food won’t necessarily help the pounds melt away. If you’re still eating 200 grams of carbohydrates a day — even if they’re “traditional” carbohydrates like sprouted or soaked grains, unrefined sweeteners, etc, you’re not going to lose weight without making some serious changes. If your body is regularly storing body fat (you gain a little bit of weight each year), then something is wrong with how your body metabolizes food. Let me introduce you to a new concept: the body fat setpoint. The body fat setpoint is the mass of body fat that your body attempts to defend against changes in either direction. It’s your body’s attempt to maintain homeostasis. This is why if you exercise more, you eat more. It’s also why if you restrict calories, your metabolism slows down to compensate. Why should you care about the body fat setpoint? From Stephan at Whole Health Source: We care because this has some very important implications for human obesity. With such a powerful system in place to keep body fat mass in a narrow range, Continue reading >>

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that Continue reading >>

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