What Is It Like To Go On A Ketogenic Diet?
It's do-able. Some people love it and some people hate it. Personally, I find that nutritional ketosis is almost ideal for me, whereas "normal" eating with lots of carbs in my diet leads to feelings of non-satiety, drowsiness, mood swings, insulin spikes, bloating, and sometimes nausea. A ketogenic diet consists of 70-80% calories from fat, 15-25% calories from protein, and 0-5% calories from net carbohydrates (carbs). You must restrict your daily net carbs to 20-40g daily. (total grams carbs) - (grams fiber) = (net grams carbs) Your transition period depends on a few factors: how strictly you limit your carbohydrate intake, how much energy you expend day-to-day, and how much energy in the form of glucose and glycogen you have stored in your body currently. My transition period takes 3 days. Day 1: This is an easy day. Your blood is still filled with circulating glucose, and any deficit will be taken from the glycogen in your liver to be converted to glucose. You may feel hunger pangs by the afternoon, and a small dip in insulin, which will feel normal to you because this is what happens every day on a normal diet and you are used to it. Day 2: This is an easy day, too. Your body is happily pulling glycogen from your liver, converting it to glucose, and all is well. Any small amount of carbs that you consume are burned away, nothing is being stored. You may feel the typical afternoon slowdown and hunger, as on day 1. Day 3: Hard day. Your body has been (or is nearly) depleted of glucose and glycogen. The small amount of carbs that you consume are not enough to fuel your brain. You have a feeling of satiety from all the fat you are consuming, but you may feel achy, have headaches, and feel sluggish. Your body is alerting you to the lack of glucose and glycogen. It will t Continue reading >>
Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?
Recently, many of my patients have been asking about a ketogenic diet. Is it safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss. What is a ketogenic diet? In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and Continue reading >>
Are Planks Good For Belly Fat Burning?
No, planks or any exercise do not reduce fat in the area you are working. Fat is distributed around your body and will be burnt in a way your body dictates. I’ll explain why exercise and belly fat burning are not related. Because burning belly fat is nothing to do with working out. Working out is for fitness, function and health. In some cases to improve performance but not really the thing to do to lose fat; from whatever area of your body that is bothering you. This is because fat is to do with body regulation. Everything in your body is controlled by hormones or nerves or muscles that work in balance to another. FAT REGULATION The two hormones that will be the key to you losing belly fat are insulin (it signals the storing of fat) and glucagon (signals to the body to burn fat) fat will be burnt across the body, there is no exercise that will target fat in one area. There are exercises that will tone muscle in an area and give the appearance of better shape. For example your waist might look ‘‘the tighter” or clothes might become looser but that six pack will not be seen with a layer of fat on top. Only diet does that. Because what food you consume will be the thing that stimulates the two hormones mentioned earlier. Fat is distributed around the body and where it accumulates is very much genetic and what kind of person you are. Highly stressed people have a lot of fat in this area due to how the hormones signal. You don’t mention if you are female or male or what age you are. All these factors play some role but there is one thing above all others that plays the biggest role in fat accumulation and that is the role of hormones in fat regulation, Before I start Looking at answers about belly fat and butt fat etc the answers often dished out are based on thin Continue reading >>
Why Is Belly Fat So Hard To Lose In Adults?
In this article, I’ll explain first why belly fat is so hard to lose, and then explain how to lose it. The tl;dr is that it is a combination of: caloric restriction (no more than 25% deficit while keeping protein intake per day at at least 1gm/lb of bodyweight; the ratio of carbs to fat is largely irrelevant although if you weightlift you’ll want to eat more carb calories than fat calories) avoid foods with added sugar whenever possible (fruits are fine because the sugar in fruits takes a long time to digest), the discipline to stick to the program. The above is necessary. However, if you just do the above, the belly fat will come off at the very end. If you want to also lose belly fat during your dieting, then you should also do: intermittent fasting, high intensity exercise while deeply fasted (BCAA supplements may help reduce lean mass loss but the science isn’t conclusive); HIIT or HIRT (with heavy weights low reps or light weight high reps) supplements that specifically target belly fat like yohimbine or preferably rauwolscine taken while fasted. Discipline is key and is why most people fail. It’s a long process with most of the belly fat only coming off at the very end. You must keep to your deficit (eat normally at least once a week), track your calories (by eating pre-planned meals or by using FatSecret app) and avoid foods with added sugar. If you give in to temptation (over eat or indulge in a sugar binge), you’ll make a long process even longer. I recently ran across an excellent video on YouTube on losing belly fat that is 100% consistent with my research. It’s short and to the point. Watch it, then for best results, come back here for a deeper understanding. The techniques above work for stubborn fat on women as well as for men (the lone excepti Continue reading >>
What Does Dr Tiny Nair Think About A Ketogenic High-fat Diet In Terms Of Its Effects On Health, Especially The Heart?
Human systems use protein, carbohydrate and fat from diet. Fat gives a lot of calorie and is traditionally thought to be the culprit of weight gain and cardiovascular disease. Low carb keto diet means restricting carb to a very low or undetectable levels. This makes little glucose available (which is the primary fuel of the body), leading to breakdown of stored glycogen in Liver. When Glycogen is exhausted, body uses fat to produce energy. In essence, a keto diet changes body’s nutritional pathway from carb to fat (burning more fat). Very Low carb “Keto” diet means the body generates ketones (a acidic metabolic byproduct) which is used as a fuel. Many studies have shown beneficial effects of low carb diet on metabolic disease and weight loss. My View Indian diet is very high in carb (Rice, chappathy), so restricting carbohydrates is good, and I support it. I myself take a very small amount of carbohydrate. Such diet has low carb dose, but does not induce ketosis like a crash keto diet. Crash low carb diets There are problems of inducing ketosis. The resulting acidosis may temporarily disable many enzyme systems and change bodies metabolism. Many people feel down and bad on starting such diet (keto Flu). Also the safety of increasing fat in diet (may increase LDL) is unknown. Take Home diet I believe that any dietary change has to be gentle. Our system is used to take a particular diet right from our childhood and trying to radically change it in one day may not be a good idea. I would recommend a diet low in carb, controlled and moderated fat and protein; vegetables and fruits a plenty; and red meat, dairy and bakery the least. A crash diet, as the name suggests, might result in a crash. 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 >>
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 >>
Will A Keto Diet Help Me Lose My Belly And Thigh Fat?
Keto is a short term strategy to lose belly and thigh fat, but I would include just one more thing to make it even more effective. Here’s how the keto diet works plus one method to include to make more effective: Typically, the ketogenic diet consists of only 30-50 grams of carbohydrates a day. High in fat Moderate Protein You’ll probably experience a lack of energy and brain fog as your body is in the beginning stages of making a metabolic shift. This shift is simply your body beginning to use fat for fuel rather than glucose. Your brain and body actually prefers to run on keytones rather than glucose for energy. The goal here is to use the fat on your body as fuel rather than glucose (from sugar or carbs) to burn fat and for overall daily energy requirements. Simple Rules to Follow Consume a high fat/moderate protein breakfast Consume only 30-50 grams of carbohydrates between 3-7 p.m. (If you workout, post training only) Keep protein moderate (To much protein spikes insulin as well) Cheat on your diet every 7 days between 3-7p.m. (If you workout, post training only) This is the one method to include with keto. Cheating on your keto diet is what’s going to help you lose the fat. Why? When dieting for long periods of time you end up altering your thyroid and these 4 hormones responsible for your weight. Cheating resets these hormones so that fat loss can begin again. Try this strategy for 3–6 months. After that you should go back to a regular diet while maintaining a healthy weight you are comfortable with. Also I would include at least a short body weight workout that anyone can do at home. If you’ve got 4 minutes in your day, try this Continue reading >>
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 >>
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 >>