diabetestalk.net

Is Ketosis Worth It

Ketogenic Diet Benefits – Is It Worth Cutting Out Carbohydrates?

Ketogenic Diet Benefits – Is It Worth Cutting Out Carbohydrates?

Are you obsessed with carbs and couldn’t stand even the thought of cutting them out of your life? Thinking about cutting carbs to you must be a nightmare right? Now i’m not telling you that I am the master ketosis man that will give you all the right answers and rebuttals as to why you SHOULD be cutting out carbs. But from personal experience, this shit just works. I’m going to explain to you guys some benefits that have research to back it up as well as the benefits that I’ve been experiencing since I started this whole keto craze. A lot of the buzz out there on the internet is using “the ketogenic diet” simply to sell other weight loss products and supplements. But if you research a little further, there’s actually a lot of NEW studies and research popping up showing how beneficial the ketogenic diet really is. It’s always associated with weight loss but to tell you the truth, I started a ketogenic diet more for its mental health benefits. True story: A friend of mine asked why I was eating such a weird diet but was intrigued when he saw the results I was getting while eating bacon and stuff. Fast forward a week, he calls me up saying, “dude I feel like i’m on cocaine I have so much energy.” Needless to say, he’s been on the ketogenic diet ever since. Mental clarity is a priority to me. And if a diet can help me focus more, best believe i’m gonna stick to it. Anyways, if you guys want to hear more in-depth explanations on the benefits of the ketogenic diet, I suggest you check out Tim Ferris’s podcast interview with Dom D’agostino. That’s where I personally first heard about it and started to implement it. Now it’s just become a lifestyle for me. Check out the podcast here. They can get pretty nerdy on the specifics on how everything Continue reading >>

Is Keto Worth It?

Is Keto Worth It?

If you’ve found this article, chances are you’ve found a little bit out about the ketogenic diet, and you’ve discovered that it’s gonna take a fair bit of effort and a pretty large change of habits. However you’ve also read about all the benefits that you can gain from being in ketosis…. as long as you stick with it, without cheating (not once), and are prepared to wait for the results. Sure there’s many people who drop weight like crazy and suddenly have glowing skin and energy that just won’t quit. But then there are others who go through the keto-flu, have to lie on the couch stuffing butter in their mouths and end up giving up after 2 weeks because they haven’t suddenly turned into their 18 year old self. So. That begs the question… Is keto-adaptation worth fighting for? Well, if there’s one thing for sure… anyone who sticks at the ketogenic diet reaps the rewards. Whether it’s in a few days or a few months, you can seriously turn your entire life around by making the changes that are required to bring about a state of nutritional ketosis. But here’s the thing. If you’ve spent a good many years eating high carb and/or stuffing crap into your body, it’s going to take time for your body to adjust and to heal. Because that’s what it’s really about – giving your body a chance to heal. Yes, yes I know you want to lose weight (and lose it fast), and yes that may be exactly what happens for you when you begin eating keto. It’s what a lot of people experience after all. But don’t be discouraged if the weight doesn’t just drop off. If you find yourself in this situation, what it means is your body is using all those extra nutrients and fatty goodness to heal first. Because that is always your body’s first priority. And although i Continue reading >>

What Are Exogenous Ketone Supplements And Are They Worth The Cost?

What Are Exogenous Ketone Supplements And Are They Worth The Cost?

**all supporting articles are linked in text Great question. Yes we are seeing exogenous ketone supplements all over the place now largely because of the growing popularity of the ketogenic diet. Let’s get into what they do and how to use them. What are Ketones and What is Ketosis? Ketones are fatty acids that your liver produces in mass quantities when you are in a state of ketosis. There are two main ketones that we produce: beta-hydroxybutyrate (BHB) and acetyl-acetate (AcAc). AcAc is created first and get’s converted to BHB creating Acetone as a byproduct that gets released through your breathing. Your body’s preferred source of fuel for your brain is glucose, but if that were all our brains could survive on, we wouldn’t be here. Our primitive ancestors often saw shortages of food and blood glucose, so we developed the ability to burn ketones for fuel. So when our bodies are short on carbohydrate to supply blood glucose, our livers begin converting our fat stores into ketones. You are said to be in a state of nutritional ketosis when your blood ketones rise to between 0.5 and 5mM. To get into a natural state of ketosis, you need to do one of two things: 1) fast for several days to deprive yourself of glucose and kick your body into ketosis, 2) consume a strict high fat, moderate protein, very low carbohydrate diet for a period of 10-21 days ignorer to adapt into ketosis. To learn more about this process, you can get a free keto-adaptation guide by signing up for our newsletter at Exogenous ketone supplements provide a method of getting into short periods of nutritional ketosis without going through these arduous processes. There are two forms of exogenous ketones: esters and salts. As of the writing of this article, esters are still in the experimental phase Continue reading >>

I Cheated On Keto, What Now? Cheating On A Ketogenic Diet

I Cheated On Keto, What Now? Cheating On A Ketogenic Diet

Before we begin, if you’re just starting out on Keto, make sure you don’t cheat during the first 2-4 weeks on a Ketogenic Diet, or you’ll make it harder for your body to properly adapt by kicking yourself in and out of Ketosis. There is no need for bro-science carb-ups on Keto, especially not while still adapting. All you should be focusing on is making your transition from a sugar burner to a fat burner as easy and smooth as possible. Now that we got that out of the way, we all have lives to live and there are special occasions that call for a cheat meal, that’s higher in carbs and not Keto friendly. I’m talking about something like a wedding, birthday, a family reunion or when you’re traveling and you want to try some local specialties. Just make sure it’s worth it and don’t go crazy. It will slow down your weight loss, but it’s not the end of the world as many make it out to be. You did not fail on your diet and you don’t have to start over from the beginning. Just try to prevent that cheat meal turning into a cheat day which then turns into a whole week of binging, which can really set you back in your progress. If your cheat meal happened to be higher in carbs, you can expect an energy crash shortly after. When that happens, having some MCT oil or coconut oil with a cup of coffee or tea can be very helpful for getting some of your energy back, especially if you were planning to still get some focused work done that day. Because of elevated insulin after a cheat meal, you should also expect to get hungry again sooner than you normally do when following a Ketogenic Diet. You’ll also likely have to fight off more cravings for a while. The following day, it’s likely that you will weigh a little more, but don’t be alarmed. You did not completel Continue reading >>

Which High-protein Diet Is Best: Atkins, Dukan, Or Ketogenic?

Which High-protein Diet Is Best: Atkins, Dukan, Or Ketogenic?

If you've been on the lookout for a new way to lose weight, you've probably noticed that low-carb, high-protein diets—like Atkins, the ketogenic diet, and the Dukan diet—have become kind of a big deal. Not only did all three make the cut on Google's annual list of most searched diets, but two (Atkins and Dukan) are also on the 2016 US News & World Report's roundup of best weight-loss diets. Each of these diets follow the same basic premise: limiting carbs means the body turns to stored fat for fuel. But is one of these plans more likely to lead to pounds-shedding success? We caught up with Edwina Clark, R.D., head of nutrition and wellness at Yummly, to find out how these three diets compare. "The ketogenic diet is a high-fat, moderate protein, low-carb diet," says Clark. Up to 75 percent of your daily calories come from fat, 5 to 10 percent from carbs, and the rest from protein. By severely limiting carbs to 50 grams or less, this diet forces your bod to burn fat for energy, a process known as ketosis. Unlike the Atkins and Dukan diets, the keto plan doesn't work in phases. Instead, you sustain the low-carb, high-fat, high-protein eating ratios until you reach your goal weight. There is no maintenance plan once you reach your goal. Unsurprisingly, limiting your carb intake this much means missing out on quite a few (delish) foods, including legumes, root vegetables, and most fruits. Starchy veggies, such as squash and sweet potatoes, are also off the table, along with refined carbs. Thanks to carb counting and food restrictions, meal prepping is paramount to following this plan. The rapid weight loss you'll experience at the start of this diet might be helpful in the motivation department, but you're not dropping fat from the get-go, says Clark. "Carbs are stored w Continue reading >>

Is Constant Ketosis Necessary – Or Even Desirable?

Is Constant Ketosis Necessary – Or Even Desirable?

162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: research and synthesis and the gestation of future blogs. The hard part is collecting, collating, and then transcribing the ideas swirling around inside my brain into readable prose and hopefully getting an article out of it that I can share with you. A while back I briefly mentioned a paper concerning a ketone metabolite known as beta-hydroxybutyrate, or BHB, and its ability to block the activity of a set of inflammatory genes. This particular set of genes, known as the NLRP3 inflammasome, has been linked to Alzheimer’s disease, atherosclerosis, metabolic syndrome, and age-related macular d Continue reading >>

The Ketogenic Diet: Is It Worth It?

The Ketogenic Diet: Is It Worth It?

If you keep even a toe dipped in the waters of social media or the internet at large, you have most likely heard someone singing the praises of the ketogenic diet in recent times. At first glance, it’s obvious why. Many people report impressive fat loss when following the diet and it doesn’t take a nutrition degree to observe that the average human eats too many carbohydrates and are overweight or obese. On the face of it, something that is based around moderate protein intake and minimal carbohydrate consumption sounds like a winner for body composition. I have used variations of the ketogenic diet for varying amounts of time with every kind of person from those wanting to look hot to people with bad health problems. My intention is not to blindly support or dismiss any method because, as with many things in fitness the real answer is ‘it depends’. The ketogenic diet is not without its downsides and is often altered and tweaked to the point it’s no longer a ketogenic diet. As you will see, my personal opinion is that a strict, standard ketogenic diet can be useful for 4-6 weeks for rapid fat loss, improving eating habits and fast changes to important health markers. However, it is not physiologically possible to sustain intense, anaerobic exercise on a ketogenic diet as it cannot be fuelled by fat or ketones. Simply from a performance perspective alone, a standard ketogenic diet cannot support intense training which should be the backbone of any long-term training plan whether the objective is sports performance or just looking better. The reality is that there is little evidence that a standard ketogenic diet out performs any other well structure diet based on natural food and calorie control when comparing FAT LOSS over months or years. Initial WEIGHT LOSS Continue reading >>

Intermittent Fasting On A Keto Diet

Intermittent Fasting On A Keto Diet

Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful. On your ketogenic journey, it’s important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well. If your results have plateaued or you are thinking of starting a ketogenic diet, this article will provide you with a way to lose more fat and improve energy levels called intermittent fasting. If you need to learn how to calculate your macros, visit our Keto Calculator. Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy. There are 2 basic terms we need to understand here first: feeding and fasting. Your body is in a feeding state when you are eating your food, and you are in a fasting state when you are between your meals. The Approach Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch. Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. 24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days. I don’t recommend that you go straight for a 1-2 day fast, but begin by restricting you Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

Wtf Is Ketosis And Why Are People Talking About It Again?

Wtf Is Ketosis And Why Are People Talking About It Again?

“Ketosis” is suddenly (hyperbolically) everywhere. Ketosis surged in popularity alongside the Atkins Diet in the aughts, but it seems to have snuck back into the cultural lexicon. As Health.com reported in December, “ketogenic diet foods” was one of the top diet searches of 2016, perhaps as a result of people like Kim Kardashian and Gwyneth Paltrow publicly praising the benefits of low-carb diets in recent years. Ketosis is a little controversial, though — particularly because the research is mixed and still in its earlier stages. But what the hell is it? If you’re thinking of trying it out or just generally curious, Dr. Robin Berzin, Columbia-trained MD and founder of Parsley Health, weighs in below on what ketosis actually is and how to decide if a ketogenic diet is worth exploring. What is ketosis? Ketosis is a normal metabolic process that occurs when the body uses fat for energy instead of sugar. Typically, the body (specifically the brain) uses glucose (sugar) for energy. Entering into a state of ketosis where the body uses fat instead requires severely limiting carbohydrate consumption. You can do this by fasting or by following an extremely low-carb diet. In other words, you essentially force your body to utilize fat for fuel by depriving it of sugar. This type of diet is known as a ketogenic diet, and it typically includes getting around 75% of your calories from fat, 20% of them from protein and 5% from carbs. What health benefits does ketosis potentially have? The original medicinal use for a ketogenic diet was established in the 1920s for the treatment of pediatric epilepsy. Researchers found that a ketogenic diet dramatically helped to decrease the number of seizures in epileptic patients. Since then, the ketogenic diet has also shown to improve Continue reading >>

7 Days On The Ketogenic Diet

7 Days On The Ketogenic Diet

The ketogenic diet is essentially the Atkins diet of the 2010s. Super popular, almost impossible to maintain long-term, and wildly effective for weight loss (per anecdotal reports as well as scientific research). What is the ketogenic diet? Your goal on a “keto” diet is to get at least 70% of calories from fat, no more than 25% of calories from protein and only 5-10% from carbohydrate. For most people, that means restricting your carb intake to below 50 grams a day. The diet first started as a treatment to decrease seizures in children with uncontrolled epilepsy. The body and brain is forced to get energy from fat instead of carbs, which produces ketones in our body that then fuel our cells. Reports as far back as the 1920’s show that when epileptic children switched to a strict all-fat diet, their brain adapted its fuel source and less seizures occurred. If the brain of someone with epilepsy could benefit from running off of ketones, could your average Joe also get some kind of benefit? Of course researchers had this same question and since the 1960’s there has been evidence that a ketogenic diet is effective for weight loss and improving insulin resistance. Emerging data also suggests a neurological advantage as well as an anti-cancer effect. Please note, I’m saying evidence exists. That doesn’t mean the verdict is in and that doesn’t mean that the ketogenic diet won’t have negative effects elsewhere. What do you eat? It’s easier to start with what you DON’T eat. No bread, fruit, starchy vegetables (like potatoes or corn), cookies, candy, ice cream, pizza, sandwiches, rice, quinoa, cereal, oatmeal, waffles, smoothies, beer, protein bars… basically, most food is off limits. That leaves us with full fat dairy (cheese, plain yogurt, butter), greens Continue reading >>

Ketosis, The Weight-loss Key To The Atkins Diet, Does Work, But At A Price

Ketosis, The Weight-loss Key To The Atkins Diet, Does Work, But At A Price

Robert Atkins’ contentious death cast doubt on his already-controversial namesake diet. But he was onto something, apparently, because aspects of his high-fat regimen live on. Ketosis, a low-carb eating plan, promises to make people really thin, really quickly. Going keto is now a fad diet of its very own — look how good LeBron James looks! — despite concerns about its safety. In the world of crash diets, instant gratification is king, and ketosis appears to deliver rapid weight loss at full speed. That is, if you’re willing to take the risks. Phase one of the Atkins Diet had banked on ketosis, the body’s so-called “fat-burning” mode, which seemed to live up to the hype. Under normal conditions, the body fuels itself by burning up carbohydrates, fats, and protein, in that order. That’s because the simple sugars contained in pasta, rice, and sugar are easier molecules to break down. But if your body has no linguine to digest and is desperate for game fuel, it has no choice but to burn up the fat you’ve got on hand (or on love handles). And isn’t that the weight-loss dream? But ketosis is so-named because going low-carb causes the liver to break down fats into molecules called ketones, which can also be used a fuel source. The problem is, having too many ketones floating around can be dangerous. Diabetics unable to control their insulin levels can enter a state called ketoacidosis, when the buildup of ketones causes the blood to become dangerously acidic, which in turn messes with your organs. (At this point, ketones spill over into the urine, giving it a characteristic fruity smell. The term diabetes mellitus roughly means “pissing honey.”) Supporters of the Atkins Diet contend that the amount of ketones present in the blood during ketosis isn’t Continue reading >>

Keto Os Review

Keto Os Review

Created by Prüvit, Keto OS, which stands for Ketone Operating System, is a “revolutionary drink mix based on a proprietary ketone energy technology. It delivers advanced macro nutritionals and promotes optimized cellular regeneration, energy and longevity.” [1] Also known as the keto diet, KETO OS is a line of supplements that promise to turbocharge your metabolism and send your body into ketosis without resorting to the draconian no-carb, all-fat diet. The History of Ketones Known for centuries, it wasn’t until a hundred years ago that ketones (Beta-hydroxybutyrate) were used to treat seizures in kids with epilepsy. A “neuroprotective effect” was produced, which calms the nervous system. Soon researchers were exploring an expanded use of ketones to help with mental, emotional and cognitive health, according to Prüvit spokesperson Andra “Dr. Andy” Campitelli , a naturopathic doctor. She says ketone use was expanded as a tool to enhance athletic performance. Ketones result when the body burns fat for fuel. [2] Prüvit on Better Business Bureau There are two Prüvit profiles on the Better Business Bureau site, one in Indiana and one in Texas. Both sell Prüvit products, but have no website link. The Texas profile has an F rating, mostly for lack of response to customer complaints about return issues. The Indiana profile has an A rating, but no reviews or complaints, and it’s only been open a year. Neither profile lists the CEO the same as the website. There is no phone contact on either the Prüvit website or the Texas BBB profile, only an “Ask a Question” form that goes via email. The Indiana profile does have a phone number: (812) 631-4282. [3] [4] [5] What Keto OS Does? So Prüvit claims Keto OS supplementation helps shed fat, build a better body Continue reading >>

Should Endurance Athletes Go Keto? Ketosis And Ketogenic Diets For Endurance Athletes

Should Endurance Athletes Go Keto? Ketosis And Ketogenic Diets For Endurance Athletes

When it comes to weight loss and endurance performance, dietary ketosis is the strategy everyone is asking about this year. On the surface, ketosis or a ketogenic diet offers everything an endurance athlete could dream of: endless energy, freedom from bonking, and an efficient pathway to weight loss. The diet has been all over mainstream magazines, it’s the subject of several new books, and the supplement companies have already jumped in with new products and a ton of marketing dollars. So, is it time for cyclists, triathletes, and runners to go Keto? First, a refresher course on what a ketogenic diet is. To achieve dietary or nutritional ketosis you need to severely restrict carbohydrate intake (fewer than 50 grams of CHO/day) so the body transitions to using ketones for fueling muscles and the brain. Ketones are produced from fat, which is why nutritional ketosis is so appealing to sedentary people as a weight loss solution. It’s appealing to athletes because we have a virtually unlimited reserve of fat calories to pull from but can only store 1600-2000 calories worth of carbohydrate in muscles, blood, and the liver. An athlete fueled by ketones would be theoretically “bonk-proof”, since bonking is the result of running low on blood glucose. [blog_promo promo_categories=”coaching” ids=”” /] Dietary ketosis for athletes is one of the most hotly contested subjects right now. Proponents point to the metabolic advantage of relying on fat instead of carbohydrate, and critics point out the physiological limitations of eliminating carbohydrate as a fuel for performance. You’ll find bias in both groups, either because scientists and coaches (including me) have been in the high-carbohydrate camp for many years, or because there’s a lot of money to be made b 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 >>

More in ketosis