How To Follow A Ketogenic Diet
How To Follow A Ketogenic Diet A ketogenic diet has been shown to help people lose stubborn weight, drastically reduce inflammation, boost energy, and improve brain health (1). With all of these benefits you might be wondering how do I follow a ketogenic diet? The research and consistent testimony behind a ketogenic style of eating is compelling. By teaching your body to burn fat for fuel instead of sugar, you improve the function of almost every cell in the human body. This is likely due to the anti-inflammatory effect of being in ketosis as well as the efficient energy production that takes place from ketones. This article breaks down what exactly a ketogenic diet is and how you can develop a ketogenic plan that is ideal for your needs! Why Would One Follow A Ketogenic Diet? The goal of a ketogenic diet is simple, to convert the body’s primary fuel supply from sugar to fat. Fat is converted into ketones which are very efficient for energy production while also limiting metabolic waste that contributes to inflammation. To get into this state, you must follow a high-fat, low-carb, moderate-protein nutrition plan. By making this simple dietary change, blood sugar drops to a level where the body must learn to utilize fat to survive. At this point, the body begins to convert fatty acids into ketones which are then used by the cells in the brain and body to produce energy. This state is sometimes referred to as being keto-adapted. Because ketones result in more energy and lowered inflammation, you can expect to enjoy a heightened sense of wellbeing, a sharper mind, and a natural increase in fat loss. Why Most People Are Not Keto-Adapted The body naturally favors sugar over fat as an energy source. At the same time, most Americans have a crazy high reliance on carbs and su Continue reading >>
Low Carb Vs Keto: Why Ketosis Is Different From A Low Carb Diet
Are you making a critical mistake when it comes to ketosis? I’ve been extremely guilty of it in the past. One of the biggest mistakes for people trying to improve their health is the misconception that a low carbohydrate diet equals a ketogenic diet. Unfortunately, this isn’t the case and could be killing your efforts to get all of the health benefits you are looking for. There are some critical differences in what people think a “low-carb high-fat” (LCHF) diet is and what a ketogenic diet is. High carb doesn’t mean diabetic. Just like low carb doesn’t mean ketogenic. If you’re not super down with what ketosis is, it is simply a metabolic state of using fats for energy. This provides a lot of benefits that we can get into later, but long story short, there are numerous benefits that you’re going to be missing out on if you are simply “low-carb” and not definitively in ketosis. Your low carb diet can actually be pretty brutal if it is not a ketogenic diet. As evidence, this is a maddening conversation that bubbles up more and more as I won’t shut up about ketogenic diets: Person: “Yeah, I tried ketosis and it sucked, I felt awful. Doesn’t work for me.” Me: “Hmm, that’s weird, did you check your ketone levels?” Person: “No. But, I was low carb. Ketosis isn’t for me. It sucks.” Me: “Well… low carb doesn’t mean you’re burning fats and utilizing ketones, so your body was still probably trying to use carbs as fuel, but you didn’t have enough around eating low carb, which is why it sucked.” Person: “I’m not tracking. Ketosis sucks. And so do you.” This person was low-carb, not keto. There is a huge difference. By why? Time for some definitions: Low-carb: Eating an arbitrarily “low” number of carbohydrates, or just a Continue reading >>
What’s The Difference Between A Ketogenic And A Low-carb, High-fat Diet?
“Low carb diet” and “keto diet” are terms that get casually thrown around in conversations. And while people often use these diet terms interchangeably, there are key differences and things to note about each diet before choosing which one works best for you. What is a Low-Carb High-Fat (LCHF) Diet? There is no concrete definition of a low-carb, high-fat diet. In essence, it’s any meal plan that follows the philosophies of the diet’s name itself. Example low-carb, high-fat diets include the Atkins Diet, created in the 1950s, and the South Beach Diet, which rose to fame in 2003. In the former, which was created by Dr. Robert Coleman Atkins, you go through several dietary phases. In the first phase, you eat approximately 30 grams of carbohydrates a day, along with unlimited fat and protein. In the latter, which was created by cardiologist Arthur Agatston, you eat a modified low-carb diet. In the beginning, approximately 45% of your calories come from carbs, but by the final phase, only 28% of your daily calories are derived from carbs. The bulk of your remaining calories are supposed to come from healthy fats and protein. As you can see, there’s significant wiggle room in terms of what can be defined as a low-carb, high-fat diet. What is a Ketogenic Diet? On the other hand, a ketogenic diet comes with much stricter parameters. It was created in the early 1900s by Dr. Russell Wilder. A true ketogenic diet allows just 5% of your daily calories to come from carbohydrates. The rest of your calories should come from fats (75% of your daily calories) and protein (20% of your daily calories). As its name suggests, the focus of this style of eating is on ketone bodies. When followed strictly, the idea is that your body shifts into a constant state of nutritional ket Continue reading >>
Four New, Cutting-edge Ways To Easily Shift Your Body Into Fat-burning Mode & Ketosis.
Great article. You actually answered my question as to the ratio of the 3 BHB salts which is quite helpful for me. For me, I had Keto O/S and found it quite good – my favorite was the chocolate swirl. But it was and is very expensive. Only 15-20 servings and would break the bank. So I turned to KetoCaNa and I’ve tried two flavours. Both of them were so salty that I almost threw up every time. Like flavoured sea water. Also only 15 serving per bottle. Then I turned to Ketond which is okay – Tigers Blood and Caramel Macchiato. What I like about Ketond is that it has a full 30 servings and is very transparent with it’s ingredients. It’s also the same price as Keto OS but you get 30 servings. But still, not the best taste. So in the end, I ordered 1kg of pure BHB Magnesium from a supplier in China and I will be developing my own Ketone product with 30 servings as a lower price than all the competitors, and with more Magnesium, and Calcium in it than Sodium so that it tastes the best and actually helps with weight loss (which Magnesium is proven to do at the right amount). What the companies don’t tell you is that actually Sodium BHB is the cheapest, then Calcium BHB and then Magnesium BHB to source so I would be interested in knowing if what you wrote is actually true or just an excuse to make the product cheaper. Probably a mix of both. So I have 2 questions Ben: 1. If you had to split the 11.7g of BHB into Sodium, Ca, and Mg, what ratio would you do for the best health results and potential weight loss? The current products on the market are about an 80/12/8 split. I would think it should be the other way around. 2. When I develop my own product and sell it, would you be up for sampling it and reviewing it on your website here? What flavours do you like/would Continue reading >>
You Asked: Should I Try The Ketogenic Diet?
You Asked: Should I Try the Ketogenic Diet? Dont let its fancy name fool you. A ketogenic diet is, essentially, a low-carb, high-fat dietalbeit one taken to extremes. In a clinical setting, a strict ketogenic diet would involve ultra-low carb consumption, like 20 or 30 grams a day, says Dr. Eric Westman, director of the Lifestyle Medicine Clinic at Duke University. Thats about the number of carbohydrates in one small apple. Westmans research on carb-restricted diets suggests they can help reduce appetite, spur weight loss and improve markers of heart disease. His findings arent outliers. From Atkins and South Beach to Mediterranean and Zone, low-carb, high-fat dietsor LCHF plansare all the rage , and growing evidence suggests theyre a big improvement on the typical carb-heavy American diet. But the keto diet is the most carb-restrictive member of the LCHF gang. Along with slashing carbs, a ketogenic plan also calls for limiting your protein consumption. If you know your macronutrients, you recognize that cutting carbs and restricting protein means seriously upping your fat intake. And thats exactly what a true ketogenic diet entails. Youd want healthy fats to account for about 80% of your calories, and protein around 20%, Westman says. (For comparisons sake, the average American gets roughly 50% of her calories from carbs, 15% from protein, and 30% from fat, per the CDC .) Like the guidance to cut carbs, this advice to reign in protein intake dovetails with some of the latest nutrition science , which suggests limiting protein can lower risk for disease and extend life for people younger than 65. So what, exactly, does ketogenic mean? The name refers to a specific type of energy-carrying molecule, called a ketone. Most people are always in a state of glucosis, meaning Continue reading >>
Ketogenic Diets For Psychiatric Disorders: A New 2017 Review
If you have a brain, you need to know about ketogenic diets. The fact that these specially-formulated low-carbohydrate diets have the power to stop seizures in their tracks is concrete evidence that food has a tremendous impact on brain chemistry and should inspire curiosity about how they work. I first became interested in ketogenic diets as a potential treatment for bipolar mood disorders, given the many similarities between epilepsy and bipolar disorder. Ketogenic diets have been around for about 100 years, and have proved to be invaluable tools in the treatment of stubborn neurological conditions, most notably epilepsy. They have also shown promise in the management of other brain-based disorders such as Parkinson’s Disease, ALS, Traumatic Brain Injury, Multiple Sclerosis, and chronic headaches, as well as in metabolic disorders like obesity, cancer, and type 2 diabetes. But where does the science currently stand on the ketogenic diet and psychiatric disorders like bipolar disorder, schizophrenia, and Alzheimer’s Disease? How many human studies do we have, and what do they tell us? If you are struggling with mood, attention, or memory problems, should you try a ketogenic diet? If you are a clinician, should you recommend a ketogenic diet to your patients? A recent review article “The Current Status of the Ketogenic Diet in Psychiatry” by researchers at the University of Tasmania in Australia [Bostock et al 2017 Front Psychiatry 20(8)] brings us nicely up to date on all things ketogenic and mental health. I summarize the paper below and offer some thoughts and suggestions of my own. [Full disclosure: I am a psychiatrist who studies nutrition and eats a ketogenic diet.] First, some basics for those of you who are unfamiliar with these special diets. Definition Continue reading >>
Ketosis, Ketones, And How It All Works
Ketosis is a process that the body does on an everyday basis, regardless of the number of carbs you eat. Your body adapts to what is put in it, processing different types of nutrients into the fuels that it needs. Proteins, fats, and carbs can all be processed for use. Eating a low carb, high fat diet just ramps up this process, which is a normal and safe chemical reaction. When you eat carbohydrate based foods or excess amounts of protein, your body will break this down into sugar – known as glucose. Why? Glucose is needed in the creation of ATP (an energy molecule), which is a fuel that is needed for the daily activities and maintenance inside our bodies. If you’ve ever used our keto calculator to determine your caloric needs, you will see that your body uses up quite a lot of calories. It’s true, our bodies use up much of the nutrients we intake just to maintain itself on a daily basis. If you eat enough food, there will likely be an excess of glucose that your body doesn’t need. There are two main things that happen to excess glucose if your body doesn’t need it: Glycogenesis. Excess glucose will be converted to glycogen and stored in your liver and muscles. Estimates show that only about half of your daily energy can be stored as glycogen. Lipogenesis. If there’s already enough glycogen in your muscles and liver, any extra glucose will be converted into fats and stored. So, what happens to you once your body has no more glucose or glycogen? Ketosis happens. When your body has no access to food, like when you are sleeping or when you are on a ketogenic diet, the body will burn fat and create molecules called ketones. We can thank our body’s ability to switch metabolic pathways for that. These ketones are created when the body breaks down fats, creating Continue reading >>
The Ketogenic Diet From The Ayurvedic Perspective
The ketogenic diet is a high-fat, low-carb diet that has been trending of late. It promises to help folks lose weight, balance stubborn blood sugars, rip your abs, and help reset the body’s ability to use fats as a primary fuel supply. But is it safe? With more than 1/3 of Americans being pre-diabetic and obese (1), shifting the body to burn fat instead of sugar and carbs for energy is an urgent need, but is the ketogenic diet the best way to do so? Let’s find out! The ketogenic diet is different than a paleo diet. The paleo diet restricts refined and processed foods, grains, legumes and dairy, which naturally makes it a lower carb, higher protein and higher fat diet. Paleo doesn’t restrict starchy vegetables, like potatoes and tubers, while a ketogenic diet strictly restricts carbohydrates. A classic ketogenic diet is composed of 80-90% fat, with carbohydrates and proteins constituting the remainder of the intake. The diet provides sufficient protein for growth, but insufficient amounts of carbohydrates for the body’s metabolic needs. Energy is largely derived from the utilization of body fat, and by fat delivered in the diet. These fats are converted to the ketone bodies β-hydroxybutyrate, acetoacetate, and acetone, which provide an alternative energy source to glucose or sugar. (5) Fatty acids, in the form of ketones, are the main source of cellular energy production. Ketones can easily cross the blood-brain barrier, and can act as a powerful fuel supply for the brain and central nervous system. (5) Shifting the body to burn fats or ketones can support the body in many ways. The ketogenic diet was first used in the 1920s for epilepsy, and is still used for that purpose today. (3) It has shown to be effective for certain cancers, as it starves the cancer cell Continue reading >>
The ketogenic diet is one treatment option for children with epilepsy whose seizures are not controlled with AEDs. The diet may help to reduce the number or severity of seizures and can often have positive effects on behaviour. Up to 70% of people with epilepsy could have their seizures controlled with anti-epileptic drugs (AEDs). For some children who continue to have seizures, the ketogenic diet may help. However, the diet is very specialised. It should be carried out with the care, supervision and guidance of trained medical specialists. What is the ketogenic diet? The ketogenic diet (KD) is a high fat, low carbohydrate, controlled protein diet that has been used since the 1920s for the treatment of epilepsy. The diet is a medical treatment and is usually only considered when at least two suitable medications have been tried and not worked. The ketogenic diet is an established treatment option for children with hard to control epilepsy. Some adults may benefit from dietary treatments, but more data is needed about the impact and results for adults, and adult treatments are currently only available in a few UK clinics. Dietary treatments for epilepsy must only be followed with the support of an experienced epilepsy specialist and dietitian (food specialist). How does the diet work? Usually the body uses glucose (a form of sugar) from carbohydrates (found in foods like sugar, bread or pasta) for its energy source. Chemicals called ketones are made when the body uses fat for energy (this is called ‘ketosis’). The body uses ketones instead of glucose for its energy source. Research in 2015 has shown that another chemical, decanoic acid, is also produced as a result of the diet. These chemicals help to reduce seizures for some people. Who is the diet suitable for? The Continue reading >>
Ketogenic Diet: Beginner's Guide To Keto And Weight Loss
The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis. When you're body is in a state of ketosis, the liver produced ketones which become the main energy source for the body. The ketogenic diet is also referred to as keto (key-toe) diet, low carb diet, and low carb high fat (LCHF). So why is it so awesome and why is it taking the world by storm? Because it completely reverses how your body functions (in a good way) along with changing how you view nutrition. It's based around the premise that your body was designed to run more efficiently as a fat burner than a sugar burner. Fat Burner vs Sugar Burner When you eat something that is high in carbs (that yummy donut), your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that is why it's the preferred energy source for your body. Insulin is produced to process the glucose in your bloodstream by transporting it around your body. This sounds pretty efficient, right? The problem with this is that when glucose is used as a primary energy source, fats are not needed for energy and therefore are stored. With the average person's diet, glucose is the main energy source. This initially doesn't seem like a problem until you realize that the body can't store that much glucose. This becomes an issue for you because the extra glucose gets converted into fat which is then stored. Because your body uses glucose as it's main energy source the glucose that is converted into fat doesn't get used. When your body runs out of glucose it tells your brain you need more so you end up reaching for a quick snack like a candy bar or some chips. You can begin to see how this cycle leads to building up a body Continue reading >>
How The Ketogenic Diet Weakens Cancer Cells
Chronic disease continues to ravage our world today despite tremendous advances in health care. Therapeutic approaches to treating this wide-range suffering cannot be met by technological growth in pharmacology, genetic therapy, or surgery. It should be obvious that the real solution for treating cancer and disease is not found in a man-made pill but rather is found in regulating the metabolic functions within our bodies. Western cultures today enjoy a diet rich in the delicacies that our ancestors did not consume on a regular basis such as grain, sugar, and starch. Research continues to show that sugar is the main source of fuel which feeds cancer and contributes to an inflammatory environment. Sugar essentially increases the risk for cancer and disease. How the Ketogenic Diet Works What is the Ketogenic Diet? The Eskimos and Maasai group are cultures we often look at to learn how their scant consumption of carbohydrates sustained their bodies through harsh weather conditions. It turns out that their low carb diet switched their metabolism to burn fat instead of sugar or glucose. This created a metabolic state known as ketosis, a process in which the body burns ketones to make energy, instead of relying on sugar or carbohydrate. Ketones are metabolized by fatty acids in the liver for energy. (This source of fuel is capable of crossing the blood brain barrier and is an excellent form of energy for neurons.) When the body lacks glucose, which is its first source of fuel, ketones are created in its absence. Ketosis was a beneficial process the human body developed as an adaptation to times when food was unavailable (such as for these hunter-gatherers). However, you can effectively produce ketones too by limiting the carbohydrates in your diet to less than 80 grams daily a Continue reading >>
Ketogenesis, Measuring Ketones, And Burning Fat Vs Being In Ketosis
I cannot tell you how many emails I get from people fretting over their ketone levels. It’s time to set the record straight on this issue. I wish there was someplace I could refer people for reliable information on this subject, but I haven’t come across a blog post or podcast interview that explains things satisfactorily. At least, not to my satisfaction. And that is and always has been my goal in writing my blog: I explain things the way I would want someone to explain them to me, if I were new to all this. And since no one—as far as I know, anyway—has tackled this subject the way I would, I finally had to just sit down and write this. If you feel it’s educational, please share it in the low carb and/or ketogenic circles you frequent, because I know this issue comes up all the time in ketogenic forums and Facebook groups. (And if you know of other good resources on this topic, feel free to provide a link in the comments, and I’ll update this post to include it.) There are few issues more controversial regarding ketogenic diets than whether you should measure your ketones. There are valid reasons to measure, but there are also a lot—a lot—of misconceptions about measuring ketones and how to interpret the data. So let’s get into when and why it’s a good idea to measure, who doesn’t need to measure, and most important, what the numbers mean. (I said who “doesn’t need to” measure rather than who shouldn’t measure because if you want to measure, then go ahead. There’s really no should or shouldn’t here. But if you choose to measure, you need to understand how to interpret and understand the numbers so you don’t jump to illogical and false conclusions.) I will also be covering the difference between being fat adapted versus in ketosis. I Continue reading >>
Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?
In this article we will cover what a Ketogenic diet is and if you can manage your diabetes while on this diet. Ketogenic diet for diabetics is a highly controversial topic, but we will break down everything here for you! As a Certified Diabetes Educator (CDE), I have to tell you from the start I will have a biased view here. Sorry, but I feel that I need to be completely honest right up front! I will however, present all the evidence that is available currently on the subject. As a CDE, I have been taught to follow the American Diabetes Association Dietary Guidelines for Americans which is low in carbohydrates, high in fiber, with fresh vegetables, fruits and whole grains. The Ketogenic Diet this article will be discussing is much lower in carbohydrates, in order to promote the state of nutritional ketosis, or the fat burning state for weight loss. What is a Ketogenic Diet? The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up? Your body uses the carbohydrates you eat for energy, so if we restrict how many carbohydrates we eat, the body has to get its fuel source from fat. A byproduct of this fat burning state are ketones which are produced; this is called nutritional ketosis. You can determine if you are in this fat burning state by purchasing urine ketone testing strips from your local pharmacy. The Ketogenic Diet with Diabetes Some precautions must be made clear; this diet is not appropriate for people with any Continue reading >>
The Ketogenic Diet 101: A Detailed Beginner’s Guide
I’m about to embark on my 3rd time starting a ketogenic diet. I see great results every time I get back to doing keto and I thought I would share this awesome article by my friends over at Authority Nutrition. This article was originally published by Authority Nutrition and is being republished on my website with permission. I couldn’t write a better article so I’m happy they allowed me to republish it for you all. I hope that you consider this way of eating, which is very much Paleo (with the optional addition of dairy), if you need to kickstart your weight loss, like I do (again)! If you would like to use a free Ketogenic meal plan, then check out these free meal plans by I Breathe I’m Hungry or snag the Ketogenic Cookbook. The ketogenic diet is a low-carb, high-fat dietthat offers many health benefits. Over 20 studies show that this type of diet can help you lose weight and improve health (1). Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease (2, 3, 4, 5). This article is a detailed beginner’s guide to the ketogenic diet. It contains everything you need to know. What is a Ketogenic Diet? The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7). Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, Continue reading >>
In Depth Look At Ketogenic Diets And Ketosis
What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions. What's So Great About Being In Ketosis? Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits. Benefit 1 The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Benefit 2 Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place. Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis. Benefit 3 Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors. Benefit 4 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, alon Continue reading >>