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Is Ketosis Necessary For Weight Loss?

Is The Ketogenic Diet Safe For Weight Loss?

Is The Ketogenic Diet Safe For Weight Loss?

Share it: If you’ve been contemplating various weight-loss strategies, you may have run across the ketogenic diet. This dietary strategy, which is often used in a clinical setting to help improve seizure control in children with epilepsy, is picking up steam as an effective treatment for weight loss. But is it right for you? We turned to the experts to find out more. WHAT IS IT? The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. (This isn’t to be confused with ketoacidosis, a dangerous condition typically caused by a lack of insulin in the body.) According to Dominic D’Agostino, a researcher at the University of South Florida who specializes in ketogenic diets, “The ‘classic ketogenic diet’ used originally for the management of drug-resistance seizures is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, he says, this diet is typically modified “to allow a more liberal consumption of protein” (20–30%) with the same carbohydrate restriction. IS IT FOR YOU? Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. “Rapid weight loss and a decrease in hunger are the most common and evident benefits,” says Kristen Mancinelli, MS, RD, author of “The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.” D’Agostino references promising studies that have been shown to “lower blood glucose levels, increase sensitivity to insulin, decrease inflammation and reduce triglyceride levels while raising HDL cholesterol.” READ MORE > 21 DIETIT Continue reading >>

Do You Need To Exercise On Keto Diet?

Do You Need To Exercise On Keto Diet?

It is often said that one of the best things about following a ketogenic diet for weight loss is that you don’t have to adopt an exercise regime to lose weight. Many people don’t like the idea of working out, or think they don’t have time, and this makes the ketogenic diet appealing to them. But is it true? Constant Fat Burning Through Ketosis In essence, yes, you can lose weight, and at quite a good rate, without adding additional exercise to your daily routine. This is for two reasons inherent to the way the ketogenic diet works, which are different to the way a traditional low fat diet works: Firstly, when you are on a ketogenic diet, your body is in a state called ketosis where it is burning fat you eat and your own body fat for energy. Energy of course, isn’t just used up by exercise and conscious activity, but by everything you do. Even when your sleeping, your body needs fuel to keep itself going. Because all of this fuel is coming from fat, you don’t need to exercise to burn it off and lose weight. Secondly, because a ketogenic diet curbs your appetite, even though you don’t count calories you are likely to be eating a low calorie diet naturally. This means that your calorie use every day is likely to exceed your calorie intake, even without burning through extra calories by exercising. So, this is good news for people who are too unfit to exercise safely, or who can’t exercise because of injury or disability. It is also good news for people who just don’t want to exercise, however, don’t rule it out just on that basis… Why You Should Still Work Out if You Can If you are able to work out, from a physical perspective (everybody can make time, so being too busy is no excuse!) then you will find it has an even greater impact on the speed and eff 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 >>

Ketosis And Losing Fat (or Gaining It)

Ketosis And Losing Fat (or Gaining It)

: Episode 559 – On this Wednesday edition of the Celebrity Fitness Trainer podcast, Nicole Recine fills in for Andy Schreiber to co-host alongside Vinnie Tortorich. The two talk about the critical distinction in the sometimes mixed up Ketosis and Ketoacidosis, and what ketosis is and its relation to losing fat. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club KETOSIS VS. KETOACIDOSIS Ketoacidosis is a serious condition type 1 diabetics (& severe alcoholics) get, where their bodies make far too many ketones (10x higher blood ketone levels) Ketosis is when your body is in a great metabolic state from restricting carb intake — very good for you KETOSIS AND LOSING FAT You DO NOT need to be in ketosis to lose fat Additionally, if you are in ketosis it does not necessarily mean you are losing fat You can even gain weight in ketosis People get confused because ketones are made in the process of fat burning Doesn’t necessarily correlate to fat loss though PODCAST TRANSCRIPT (Compliments of Margaret Vitalis) Vinnie Tortorich (VT): What are we talking about today? Nicole Recine (NR): Ketosis VT: Ketosis. I’ve heard about this stuff. I’ve heard that if you go into ketosis, you could die, right? Oh no wait, that’s ketoacidosis. NR: Ketoacidosis. I think that’s been cleared up enough. I think all the listeners know… VT: No they don’t…no they don’t, because we get new listeners all the time, Nicole. NR: Okay, new listeners, ketoacidosis is something you can die from and go into a coma. It’s weird. It can only happen to type 1 diabetics, and it’s very, very high ketone levels, typically 10 times higher blood ketone levels than ketosis. Ketosis is a healthy natural metabolic state that you can get into when you restrict your carbohydrates and protein well enough Continue reading >>

The Keto Diet: What You Need To Know

The Keto Diet: What You Need To Know

Hi, my name is Lauren Koski and I LOVE reality television. Among my favourites: The Bachelor, The Bachelorette, and let’s not forget The Bachelor in Paradise… Lol. There’s nothing quite like a drama-filled-but-possibly-scripted screaming match to make you feel normal. Give me aaaaaall the reality TV, please! This post is not about reality television, though. It was spurred by a chat I had with HHHM community member Bethany Bellingham about some Keto Diet talk that popped up on Season 13 of the Bachelorette. On Episode 3 cast member Blake mentioned he doesn’t eat bananas because they have too much sugar. He goes on to explain he’s on the Ketogenic Diet and doesn’t eat carbs… At all. Oh, Blake. Poor Blake. Someone send this article to Blake. Questions about the Ketogenic Diet come up often in our private Healthy Habits Happy Moms Facebook group. If you’re wondering what this diet is or how it works for weight loss, read on! The Ketogenic Diet works by forcing your body into a continual state of Ketosis. To understand what that means and why it’s important we need a quick anatomy lesson. Stay with me – I’ll keep it short and sweet! What is Ketosis? Our cells main and preferred energy source is glucose, AKA sugar. When we eat, our bodies break carbohydrates down into glucose to fuel our cells. Every cell in your body needs glucose to function, but it only stores limited amounts of glucose in the body, called glycogen. This serves as a backup fuel source. Your body may rely on glycogen stores when blood glucose levels drop between meals. However, during times of starvation when your glycogen stores are depleted, your body can enter a state of ketosis. Ketosis: a metabolic state in which some of the body’s energy supply comes from ketone bodies (from s Continue reading >>

Burn Fat With A Cyclical Ketogenic Diet

Burn Fat With A Cyclical Ketogenic Diet

The Cyclical Ketogenic Diet What is a cyclical ketogenic diet and how does it help one burn fat? By the way, what even constitutes an optimal physique? This is different based on each individual’s unique genetic potential but researchers would agree that we should have a moderate to thin structure and good muscular development. While many have sought after a thin physique, the mantra of the 21st century is that strong is the new thin! We want to have a good body fat percentage (6-15% for men and 15-30% for women) and have developed well-toned musculature. This article discusses how to build muscle and burn fat with a cyclical ketogenic diet Ketogenic Diet and Fat Metabolism: A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the bodies metabolism to run off of fatty acids or ketone bodies. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to improved muscle development and fat metabolism (1, 2). The ketogenic diet is built around good fats such as grass-fed butter, coconut products, avocados, nuts/seeds, pasture-raised animal products and extra-virgin olive oil. This diet should also focus on low-carbohydrate fruits, vegetables and herbs as staple components. The fat levels will be between 60-80% of calorie intake. How Ketones Are Formed? The body has two major energy sources, it burns glucose or ketone bodies. The majority of people burn glucose primarily because they are constantly supplying a steady form of sugar, starches and proteins that can be turned into blood sugar. When one either fasts or goes on a low-carb, moderate protein and high fat diet they switch their energy source to fat. In particular, the fatty acids are broken down into keto Continue reading >>

Is Ketosis Necessary For Weight Loss?

Is Ketosis Necessary For Weight Loss?

Ketosis involves a high level of chemicals called ketones in the body. Ketone levels become elevated when glycogen stores in the liver have run out and the body needs to burn stored fat for energy. Ketosis can be caused by a diet low in carbs and high in protein. Some people believe that very high-protein diets are the best way to lose weight. The reality is that these diets only enhance the initial water loss that is commonly seen at the beginning of a weight-loss program. Over time, very high-protein diets do not lead to a superior weight loss. Also, the large amount of protein consumed on this type of diet places excessive stress on the kidneys. Very high-protein diets can also make you feel tired, light-headed, and irritable. Weight Watchers encourages moderate amounts of lean protein as part of healthful weight loss. Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals. Ketosis is not a usual state for the body to be in. It is a back up state when the body (the brain in particular) can no longer rely on its main energy source, glucose, sugar's most basic form. It is not necessary or recommended for weight loss. Energy levels will be drastically reduced and your ability to sustain and recover from any activity will be compromised. Weight loss is about burning more calories than you consume in a healthful manner. Incorporation of increased activity with cardiorespiratory exercise and resistance training along with a sensible reduced calorie diet is the way to go! Ketosis is not necessary for weight loss. Promoted by some low/no carb diets, ketosis is actually an indication that energy metabolism is not working as well as it could. Here's a little science...ketosis is characterized by elevated levels of ketene bodies in the Continue reading >>

What You Need To Know About Ketosis For Weight Loss

What You Need To Know About Ketosis For Weight Loss

Our body burns fuel from only two sources to produce energy: sugar or fat. Your body will use the fuel that is most plentiful. Fat burns efficiently with no waste products and maintains energy for a long time. Americans tend to have a diet that is high in sugar. Sugar burns quickly and inefficiently, causing you to be hungry more often, eat more, gain weight, and cause inflammation and disease. To convert your body to fat burning, you must increase your healthy fat intake and reduce your sugar intake. Once the body has completely converted to fat burning it is called Ketosis. Why is getting into Ketosis necessary? When a body is burning only sugar, it is more likely to gain weight and develop a disease. Converting to fat burning, even just a couple of times a year can help prevent and reverse all of the above health issues. Getting into ketosis is an ancient therapy that is best done with professional help. The practitioners at The Nutritional Healing Center have researched many methods of getting someone into Ketosis and when it should be done. Our practitioners can guide you on your journey to better health with an individualized eating plan to get your body into Ketosis and testing to see when you are in Ketosis. We are here to help you achieve optimal health and feel your best! Call now to speak to our New Patient Coordinator, Nikki, at 734-302-7575. Continue reading >>

Breaking A Weight Loss Plateau

Breaking A Weight Loss Plateau

I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T 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 >>

Will I Lose Weight Faster If I Cut Out Fruit?

Will I Lose Weight Faster If I Cut Out Fruit?

If you’re trying to lose weight with Paleo, one of the first pieces of advice you’ll probably get is “cut out fruit.” Depending on your weight-loss plan and goals, eliminating fruit may or may not be good advice. If you’re trying to get into ketosis, or if fruit just fuels your sugar cravings, then cutting it out may be a good plan. If you’re stuck in a plateau and the scale isn’t moving, it’s a reasonable experiment to try. But on the other hand, not everyone benefits from cutting it out, and there’s no point in restricting another food group if it doesn’t actually help you. Cutting out Fruit to Stay in Ketosis One argument from the very-low-carb corners of the Paleo world is that fruit just doesn’t play nicely with ketosis. Ketosis is a total metabolic switch from burning carbs to burning fat for energy. It can be very useful for weight loss, especially for people with a lot to lose. A truly ketogenic diet is around 80% fat by calories. That leaves about 20% for carbs and protein together, with a typical upper limit of around 50 grams of carbohydrate (depending on what you’re eating and how your particular body works, this could be lower). Just to put that into perspective, 1 apple or 1 banana contains about 31 grams of carbs. That looks like it might fit into a day of keto eating, but for some people even that might be too much. And even for people who can tolerate around 50 grams of carbohydrate without getting kicked out of ketosis, eating that fruit would severely limit their options for the rest of the day. In particular, it would be displacing vegetables, which are more nutritious for the amount of carbs they contain. Crowding vegetables off your plate to make room for fruit is rarely a good idea. If ketosis is your plan for weight loss, Continue reading >>

11 Reasons You Are Not Losing Weight In Keto

11 Reasons You Are Not Losing Weight In Keto

An important part of a weight loss journey is realizing that it won’t happen overnight as it requires dedication, motivation, and effort. But, after a few weeks of months of sticking to a healthy low carb/ keto diet your scale decides to stop moving. Not seeing results may become frustrating and overwhelming. Here are a few tips & tricks that will help you get past your weight loss plateau. Here are 11 reasons why you stopped losing weight and how to get the situation under control. 1.SWEETENERS It’s fantastic to treat yourself with something sweet now and then. Sweeteners are safe to use for most of the people, but for some, it causes intense cravings for real sugar. As I love to experiment on myself first and then show my results, along with following strict ketogenic macros, I ditched all the artificial sweeteners from my diet for a few weeks (including diet sodas, which yeah I know contain aspartame that’s very harmful, but oh well, we’re humans). I can relate that I didn’t have sugar cravings anymore, my headaches were gone, and I dropped a few pounds even I didn’t want to. Every person reacts different at sweeteners, and I recommend you to limit your daily consumption and focus on real food. 2.TOO MANY CALORIES I know you’ve heard that on a low carb diet like a Ketogenic Diet and Atkins Diet you only have to stay under the daily limit of carbs and eat as much protein and fat as you can. Fat is twice more dense caloric than carbs, so therefore the calories add up quickly. No diet in the world recommends unlimited calories for weight loss. So if you are not losing weight, you should consider finding your ideal macronutrients (look online for a keto calculator) and stick with them, because calories matter even on a low carb diet. 3. NOT ENOUGH OR TOO MU Continue reading >>

The Ketogenic Diet

The Ketogenic Diet

The Ketogenic Diet Over the past few decades practitioners and researchers have been searching for the holy grail of macros for fat loss. During that search, the Ketogenic Diet has been extensively studied because it is an interesting tool as it “hacks” an aspect of our physiology. Is that hack something that conveys additional weight loss benefits? We dive into the research and talk about the practical applications of ketogenic diets. Now before we dive in I want to be honest about personal stance and plant a flag in the middle of the open. I am going to be upfront about my stance before you dive into this article so you can gauge my level of bias and take the writing below with whatever level of salt you feel necessary. I don’t hate the Ketogenic Diet. I find it to be a tool that can be used successfully in some context and unsuccessfully in others. Now with that out of the way lets dive into the science What is the Ketogenic Diet? A full, deep, nuanced discussion of what exactly the ketogenic diet is beyond the scope of this article. However a basic understanding of if is necessary and for those of you who are new to the concept let me break it down quick and dirty (a lot of this is borrowed from our previous article on the same topic) Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism to produce ATP. You have tissues in your body that can utilize either carbohydrates or fat and function fairly well (e.g. muscle tissue)*. You also have tissues in your body that use glucose really well but can’t really function on fatty acid metabolism (e.g. your brain). This is part of the reason why regulating blood glucose is pretty important Continue reading >>

How Much Ketosis Do You Need To Lose Weight?

How Much Ketosis Do You Need To Lose Weight?

How much ketosis do you need to lose weight? Can protein shorten life? And does eating extra fat really make you fat? Get the answers in this week’s Q&A with Dr. Andreas Eenfeldt: Clarification concerning Dr. Fung’s article “Does Eating Extra Fat Make You Fat?” If you review the responses to this article, there is total confusion. One even points out the article contradicts information previously provided on the site. While it is reasonable to conclude that most people visiting the site would be overweight and perhaps obese, if Dr Fung is correct, it would seem there would be cautions provided throughout the site concerning eating too much fat. I’m confused so please clarify. Thank you, Sylvia I think we do caution people not to eat too much fat. We say that for the best long-term weight loss effect, you should only eat more fat if you’re hungry. If you’re not hungry and you have excess weight to lose, don’t eat. Adding lots of extra fat to your meals – when you don’t need it to feel satiated – will indeed slow down weight loss. If you want more clarification – and some entertainment – check out the second tip in this short video: Best, Andreas Eenfeldt At what level of ketosis can I expect to lose weight? How long will it take before the body hits ketosis? I am only registering on the second colour of the strip tests, can I expect to lose weight at that level? Only been going just over a week, think I am fairly strict, maybe a bit of full cream milk in tea and coffee instead of cream all the time. Is it unrealistic to be in ketosis at this stage? Shelley Hi! You can certainly lose weight on that level of ketosis. It’s possible to lose weight even without ketosis. Ketosis is simply a definite sign that you’re burning lots of fat and that th Continue reading >>

Is There A Dark Side Of Ketosis?

Is There A Dark Side Of Ketosis?

I can’t remember what appetizer she pointed to, but the woman sitting to the left of me said this so casually, and several folks at the table knew exactly what she meant, confirming what I’d long suspected: Ketogenic diets have officially gone mainstream – or recognizable at a party mainstream at least – in 2017. Let’s back up and demystify ketosis, which simply means you’re utilizing ketone bodies – more commonly called ketones – rather than glucose as your body’s primary fuel. Just like your car uses gasoline, your body needs fuel. That usually means glucose. But let’s say you’re on a very-low carbohydrate, higher-fat diet. Your body doesn’t get a lot of glucose, which primarily comes from carbohydrate and to a lesser degree protein. That means your liver’s backup glucose (glycogen) also becomes in short supply. Unlike your car, your body doesn’t just shut down. Thankfully, you have an alternative fuel source called ketones. Ketones are organic compounds your liver always makes. You’re cranking out ketones right now as you read this. During starvation or (more likely) when you restrict carbohydrate and increase fat intake, your body uses ketones as its primary fuel. In other words, when your body doesn’t receive or can’t make enough glucose, it shifts to this alternative fuel. Almost every organ can utilize ketones except for your red blood cells (which don’t have ketone-metabolizing mitochondria) and liver. Your liver, in fact, does the heavy lifting. This hardworking organ metabolizes fat into three ketone bodies: acetoacetate (ACA), beta-hydroxybutyrate (BHB), and acetone.(1) BHB is the first substrate that kicks ketosis into action. Among its benefits, BHB reduces chronic inflammation and restores healthy inflammation levels. In Continue reading >>

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