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Is Ketosis Required To Burn Fat?

Can You Burn Fat Without Being In Ketosis?

Can You Burn Fat Without Being In Ketosis?

When you're trying to lose weight, what you really want is to lose fat while preserving your lean muscle mass. Ketosis occurs when the body burns fat at a high rate. Lowering your carbohydrate intake gets you into the fat-burning zone, but you don't necessarily have to be in ketosis to achieve this goal. Video of the Day Ketosis means that your body is burning fat at high enough rates that you have a lot of ketone bodies, waste compounds produced during the burning of fat. These ketone bodies can also be burned for energy by your brain and most of your other body cells. To have ketone levels high enough to be detectable, you need to keep your carbohydrate intake lower than 50 grams per day, according to the Food and Agriculture Organization of the United Nations. If you are in ketosis, which can be verified by using urine ketone strips, you can be 100 percent sure that your body is in fat-burning mode. During a study published in 2005 in the "Journal of the American Medical Association," researchers compared different diet plans, finding that people can lose fat without being in ketosis. If your carb intake is too high, your body prioritizes burning these carbs first. You can promote fat burning by decreasing your carbohydrate intake, but you don't necessarily need to go as low as required to be in ketosis. Restrict your carbs slightly to help your body switch into fat-burning mode more easily. You can burn fat even if you're not producing ketones as long as you create a calorie deficit. In other words, if you eat slightly less than your body needs, your body must gain energy from somewhere else, such as the fat in your love handles. To burn more fat, cut down on your portion sizes, especially of carbohydrate-rich foods such as sweets, soft drinks, bread, pasta, rice an 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 >>

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

The ketogenic diet is not only known to be one of the most effective weight loss tools, but has proven to have many health benefits. Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization. Unless you can check your blood ketones, using Ketostix is an easy way to detect urinary ketones. It's not the most accurate method, but may be good enough to find out whether you are in ketosis. In some cases, weight loss may be difficult even on a low-carb ketogenic diet and there may be a few possible reasons for weight stalling, which I have listed in this post. If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website also as PDF. 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week Top Reasons You Are Not Losing Weight on a Keto Diet 1. Carbs are Too High Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Also try to include coconut oil in your diet. Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis. If you want to know more about carbs, check out this post. For more about ketones, have a look at this post. 2. Protein is Too High or Too Low Your protein intake may be too high/ low. Protein is the most sating macronutrient and you should include high-quality animal protein in your diet. If you don't eat enough protein, you Continue reading >>

Weight Loss And The Ketogenic Diet

Weight Loss And The Ketogenic Diet

It’s pretty obvious the well-known advice to “eat less, move more” for losing weight is not working for most people — if any. In fact, at least ⅔ of dieters who lose weight not only gain it back, but often do so with some extra weight. Yikes. So the question is, can there be a real solution to this problem? There just might be, and it’s a little-known process that more and more people are catching on to: ketosis for weight loss. Ketosis on a low-carb, ketogenic diet works because it helps suppress your appetite unlike other ways of eating. Not only that, it can also support increased focus and mental clarity. Imagine no longer obsessing about food or worrying about eating too much because your appetite is just… under control. No more counting calories! No more cravings. No more crazy amounts of exercise. Just satiety and a regulated appetite. Not only that, a ketogenic diet might even be able to help you lose weight faster than other methods — while keeping the weight off. If this idea appeals to you (and come on, how could it not?), you might be ready to try a ketogenic diet for weight loss. But you’re still left with some questions, so let’s cover all of the details you need to know to get started. Before you can use a ketogenic diet for weight loss, it’s a good idea to have an understanding of how it works. Here are some important points about the ketogenic diet: A ketogenic diet is centered around bringing the body into a state of ketosis. Ketosis is metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates. When you drastically cut down on the amount of carbohydrates or calories you’re eating, and there aren’t enough carbohydrates from food to burn for energy, the body switches to the state of keto Continue reading >>

Everything You Should Know About The Ketogenic Diet

Everything You Should Know About The Ketogenic Diet

Recently I had a client tell me that she and her husband were eating more than 2 pounds of bacon a week—usually three strips for breakfast and one or two with a salad for dinner. I’ve been a dietitian for almost 20 years. Few things surprise me. But I had to ask: “Why?” She told me that her husband had heard about a new diet on TV, the keto diet, and they decided to try it. Six months and countless packages of bacon later, her husband had lost 20 pounds and said he felt more energetic. I’m beginning to hear more and more people lecture me about the benefits of the ketogenic diet. “Keto burns fat fast! It turbo-charges your energy! It fights disease! You can eat all the bacon you want!” But as is so often the case with diets, underneath all the initial excitement, there’s a gut check. Here’s everything you should know about the ketogenic diet and whether or not you should try it for yourself. Ketogenesis has existed as long as humans have. If you eat a very low amount of carbohydrates, you starve your brain of glucose, its main fuel source. Your body still needs fuel to function, so your brain signals it to tap its reserve of ketones. It’s like a hybrid car that runs out of gas and reverts to pure electricity. Okay, but what are ketones? They’re compounds created by your liver from your fat stores when blood insulin is low. “Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake,” says Jeff Volek, Ph.D., R.D., a professor of human sciences at Ohio State University. Eat a normal amount of carbs and protein, and ketogenesis idles. Cut carbs and protein back, and you push to half throttle. This takes about three days to induce. A ketogenic diet requires that fat comprise 60 to 80 percent of your total calo 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 >>

How To Lose Stubborn Belly Fat Through Ketosis

How To Lose Stubborn Belly Fat Through Ketosis

Losing stubborn belly fat is one of the biggest challenges when getting in shape. Belly fat is not only aesthetically unappealing, it has health consequences. It can make you vulnerable to many conditions such as diabetes and heart problems. In this blog, we will share with you why belly fat is so ‘stubborn’ to burn, explain what exactly is Ketosis and how you can lose stubborn belly fat through Ketosis. We will also share a specific exercise and a diet plan to help burn this belly fat. What is Stubborn Belly fat and why it is bad for our health? While you may have fat all over different parts of your body, it isn’t the same. Stubborn belly fat is the soft layers of fat around the waistline that covers your abs. To be more precise, there are three types of fat: Triglycerides– A fat circulates in your blood Subcutaneous Fat– The layer of fat directly below the skin’s surface. This is the fat you can grab with your hands Visceral Fat– The dangerous fat. This is located beneath the muscles in your stomach Belly fat unfortunately does not just sit still. Some visceral fat is necessary, but too much can lead to health problems. You can estimate whether you are carrying too much belly fat by measuring your waist with tape. Anything over 80 cm (31.5 inches) in women and 94 cm (37 inches) can provoke health issues. Carrying excess visceral fat is associated with an increased risk for: Coronary heart disease Cancer Stroke Dementia Diabetes Depression Arthritis Obesity Sexual dysfunction Sleep disorders Why is Stubborn belly fat so “Stubborn”? To understand what makes belly fat so difficult to burn,let’s dive into the biology. Burning fat is a two-part process: Lipolysis is the process whereby fat cells release molecules of stored fat into the blood. Oxidation 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 >>

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 >>

Ketogenic Diet Vs. Low-carb Diet: A Personal Choice

Ketogenic Diet Vs. Low-carb Diet: A Personal Choice

Ketogenic diets (aka keto diets, nutritional ketosis or NK) are currently all the rage, and for good reason. As I wrote in a previous post a few weeks ago, very-low-carbohydrate, ketogenic diets (VLCKDs) are extremely effective for weight loss and diabetes, among other things. There's also emerging evidence suggesting they may be beneficial for certain cancers and neurological conditions like Parkinson's disease and ALS (also known as Lou Gehrig's disease). Having previously worked in a clinical setting with several patients who had the misfortune of contracting these diseases, I find it very encouraging that following a ketogenic might offer some improvement for them, as well as others in the same boat. I follow a VLCKD and receive a lot of great feedback from others who have also experienced overwhelmingly positive results with this way of eating. I love hearing these success stories, so please keep them coming. However, one reader named Michelle had this to say in the comments section of my recent article: "I don't do well on a very low carb diet; I have to have around 50-70 g's of carbs a day to feel well and function. I guess this is still low carb when compared to the standard diet, but find so much prejudice against me because people say 'If you just stuck to eating VLC you would eventually lose weight and feel better'. This just is not the case with me. I've adapted the LC diet for me and I feel great and I am losing weight steadily. Please folks, stop thinking that one size fits all, it does not! Great site. Thank you for all your efforts." I was disappointed to hear that this woman -- who is most definitely following a low-carb diet and having success doing so -- feels that others are judging her for not restricting carbs to ketogenic levels (generally defined Continue reading >>

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

But he didn’t start dropping the pounds until a friend who had lost a lot of weight suggested he try a ketogenic diet. Gross switched to the high-fat, ultra-low-carb diet and lost 70 pounds in seven months. And he’s kept at it for five years. Though online searches about ketogenic diets started spiking last year, the diet was created in the 1920s as a way to treat epilepsy. When you’re on a keto diet and you’re in what’s called ketosis, a metabolic process forces the body to burn stored fat because there’s not enough glucose for energy. Fans of the keto diet say they have more energy and better focus. The diet, however, is restrictive and can be difficult to maintain. A group of local nutrition experts say the diet is safe, but they were split over whether they would recommend it for everyone. Burning fat How does the diet work? Our bodies break down carbohydrates when we eat. Those carbs are turned into glucose that fuels our cells, giving us energy. Eating keto A difficult start 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 >>

How Much Fat Are You Suppose To Have A Day

How Much Fat Are You Suppose To Have A Day

The ketogenic diet is advertised as a low carb high-fat diet. But how much fat a day on keto should you actually consume? This article will tell you. There are many diet programs out there, recommending different amounts of fat consumption. The American Heart Association recommends limiting dietary fat intake to 20-35% of total daily calories. A high carb vegan diet may reduce it as low as 10%. A low carb ketogenic or paleo diet can go up to 60-80% of fat. So, the advice given ranges from low to high. But what is the minimum daily required fat intake “before stuff goes wrong”? Fat is an essential nutrient, unlike carbohydrates, that the body needs to repair cell membrane, regulate hormones and the metabolism. Your cells are literally made up of the fat molecules you eat. Dietary fat should contribute at least 15% of food energy (1). Any lower than that for an extended period will lead to hormonal malfunctioning and malnutrition of the cells, including the brain. What’s more, low fat intake makes you more hungry and mentally drained. High carb diets can lead to leptin resistance, which makes the body not receive signals of satiety and can cause overeating. So, whatever diet you choose to follow, your fat consumption should at least fall somewhere between 20-35%, which on a 2000 daily caloric intake would be around 40-80 grams. The ketogenic diet is a low carb high fat diet that reduces daily carbohydrate intake to <5-10%. Unlike fat and amino acids, carbs are not essential for survival and the body can live indefinitely without them. Instead of glucose, what gets burned for energy are fat and ketone bodies. The liver produces ketones when glycogen stores have been depleted and converts them into energy. A standard ketogenic diet by the book would look something lik 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 >>

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