The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet
One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>
The Ultimate Guide To Ketosis
Ketosis is the metabolic process of using fat as the primary source of energy instead of carbohydrates. This means your body is directly breaking down its fat stores as energy instead of slowly converting fat and muscle cells into glucose for energy. You enter ketosis when your body doesn’t have enough glucose (carbohydrates) available. The prime function of the ketogenic diet is to put the body in ketosis. Ketones are byproducts of the body breaking down fat for energy that occurs when carbohydrate intake is low. How Ketosis Works Step 1) Cutting Off Carbs When there isn’t a sufficient level of available glucose and glycogen levels are depleted, blood sugar and insulin levels decrease, and the body looks for an alternative source of fuel (fat). Step 2) Breaking Down Fats The body breaks down fats for energy. This process is known as beta-oxidation, where there is an increase in acetyl-CoA, which turns into acetoacetate. Acetoacetate then shifts to beta-hydroxybutyrate, the ketone body that floats around in your blood to then provide energy to the body and brain. Step 3) Using Ketosis Many people use ketosis for benefits like: Weightloss: When your body is using fat directly as a source of energy, you lose weight more readily because your body taps into your own fat stores for energy instead of the sugar you eat. Improved energy levels: Without surges of glucose, your body has more consistent energy levels because you can use your own body fat for energy (no sugar crashes or food comas). Increased mental focus: Fat is a more consistent source of energy, and preferred by the brain, meaning you don’t have ups and downs in energy and focus. Longevity and disease prevention: Ketosis has been shown to decrease inflammation, Alzheimers, and benefit cancer patients and d Continue reading >>
What Is Ketosis?
Most people have heard they should eat a low-carb diet for weight loss and/or better health, but the word “ketosis” might have some tilting their heads in confusion wondering what’s so special about this funny term. Don’t worry; we’ve got all the details you need to understand the process of ketosis in the body — and more importantly, how you can implement it in your own life! Before you can fully understand ketosis, let’s cover some simple facts about the body and energy. The primary source of energy in the body — which normally fuels every function of the body, from brain cognition to athletic performance — is glucose. You typically get glucose from your diet by eating carbohydrates like: sugar bread grains Beans and legumes fruit starchy vegetables These carbs either turn immediately into glucose in the body or are stored as glycogen in the body to be used as glucose later. However, sometimes the body will have a low supply of glucose, also known as blood sugar. This could be because a person is eating a low-carb diet. When there is no longer enough glucose for the body to use, it turns to an alternative source of energy: your fat stores. It takes the fat stores and the liver breaks them down to make glucose. And when this happens, elements known as ketones are formed as a byproduct of the process. There are three main types of ketone bodies that form in your body during when this happens: Acetate Acetoacetate Beta-hydroxybutryate (BHB) Once ketones are formed, your body can use them as alternative fuel. KETOSIS FOR WEIGHT LOSS Probably the most widely talked about use for ketosis right now is utilizing it for weight loss. In fact, the ketogenic diet is built around creating ketosis in the body. There are several benefits you can experience when you Continue reading >>
7 Tips To Get Into Ketosis
And convert fat into energy. By Franziska Spritzler, RD, CDE Ketosis is a normal metabolic process that provides several health benefits. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects. Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions. That being said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis. 1. Minimize Your Carb Consumption Eating a very low-carb diet is by far the most important factor in achieving ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies. Your body stores glucose in your liver and muscles in the form of glycogen. When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain. The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per Continue reading >>
Ketosis: What It Is, If Its Safe, How To Achieve It, Symptoms, And More | Everyday Health
Following a low-carb, high-fat diet by omitting things like grains and eating foods like eggs, can turn your body into a fat-burning machine through a process called ketosis. Ketosis carries some risks, but it may lead to fast weight loss. If you research different ways to lose weight, youll come across various diets and lifestyle tweaks to turn your body into a fat-burning machine. Increasing the intensity of your workouts is one way to lose body fat and trim your trouble spots, but its not the only way. You can also burn more fat through a metabolic state called ketosis. Understanding what ketosis is and learning how to achieve this state can help you whip your body into shape. But before you attempt to achieve ketosis, you should know a few things about the process, including its potential health risks. What Is Ketosis, and How Does It Affect Weight Loss? Food is your bodys primary source of energy, and three main nutrients in foods supply your body with this energy. These are carbohydrates, fat, and protein. Typically after eating a meal, your body will first break down carbohydrates from foods, and then fat and protein. Ketosis is a natural metabolic state that occurs when your body doesnt have enough carbs (or glucose) for energy, so it burns fat instead. Ketosis happens when your carbohydrate intake is low. As your body breaks down fat, it produces an acid called ketones or ketone bodies, which becomes your body and brains main source of energy. Because ketosis shifts your metabolism and relies on fat for energy, your body can burn fat at a higher rate. Translation? You may reach your weight loss goal sooner than if you didnt cut carbs at all. RELATED: 10 Essential Facts About Metabolism and Weight Loss Considering the approachs potential effect on your waistlin Continue reading >>
What Is Ketosis, And Is It Healthy?
Ketosis is a natural metabolic state. It involves the body producing ketone bodies out of fat, and using them for energy instead of carbs. You can get into ketosis by following a very low-carb, high-fat ketogenic diet (1). In addition to fast weight loss, ketosis may have several health benefits, such as reduced seizures in epileptic children (2). Ketosis is quite complex, but this article explains what it is and how it can benefit you. Ketosis is a metabolic state in which fat provides most of the fuel for the body. It occurs when there is limited access to glucose (blood sugar), which is the preferred fuel source for many cells in the body. Ketosis is most often associated with ketogenic and very low-carb diets. It also happens during pregnancy, infancy, fasting and starvation (3, 4, 5, 6). To go into ketosis, people generally need to eat fewer than 50 grams of carbs per day and sometimes as little as 20 grams per day. This requires removing certain food items from your diet, such as grains, candy and sugary soft drinks. You also have to cut back on legumes, potatoes and fruit. When eating a very low-carb diet, levels of the hormone insulin go down and fatty acids are released from body fat stores in large amounts. Many of these fatty acids are transferred to the liver, where they are oxidized and turned into ketones (or ketone bodies). These molecules can provide energy for the body. Unlike fatty acids, ketones can cross the blood-brain barrier and provide energy for the brain in the absence of glucose. Ketosis is a metabolic state where ketones become the main sources of energy for the body and brain. This happens when carb intake and insulin levels are very low. It's a common misunderstanding that the brain doesn't function without dietary carbs. It's true that glu Continue reading >>
A Comprehensive Beginner's Guide
What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>
What Is Ketosis? Understanding The Benefits Of Ketosis
Is Ketosis Safe for You? While your body will experience a ton of benefits when doing keto, one of the main benefits that causes people’s ears to perk up is when they hear about the weight loss that happens. The basis behind this weight loss is a metabolic state that your body goes into known as ketosis. In fact, the whole purpose of the ketogenic diet is to get your body into ketosis. Without ketosis, there is no keto. But what exactly is ketosis? That’s what we are going to explore in this post. What Is Ketosis? In our Keto Dash program we take the approach that the more knowledge you have about keto and what it does to your body, the better chances of success that you will have. That’s why we start all members off with a 5-day boot camp before really diving into the diet. You might roll your eyes at the science part of a diet but it’s essential to understanding why something works and why it doesn’t. So with that being said let’s dive. Ketosis When you deprive your body of carbohydrates, which are the main fuel source for people, you’re also depriving your body of it’s ability to keep glycogen stores filled up. When this happens it needs to find another fuel source so your body starts to transition to a metabolic state known as ketosis. When your body is in ketosis, it begins to convert fat into ketones which become your body’s new fuel source. But what are ketones? Ketones Ketones, also known as “ketone bodies”, are byproducts of the body breaking down fat for energy. It’s that simple. There are 3 types of ketones: Acetoacetate: this is created from the breakdown of fatty acids and is either converted into BHB or acetone. Beta-Hydroxybutyric Acid (BGB): formed from acetoacetate and is technically not a ketone but for the sake of the ketogenic Continue reading >>
What Is Ketosis?
"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>
Tweet Ketosis is a state the body may find itself in either as a result of raised blood glucose levels or as a part of low carb dieting. Low levels of ketosis is perfectly normal. However, high levels of ketosis in the short term can be serious and the long term effects of regular moderate ketosis are only partially known at the moment. What is ketosis? Ketosis is a state the body goes into if it needs to break down body fat for energy. The state is marked by raised levels of ketones in the blood which can be used by the body as fuel. Ketones which are not used for fuel are excreted out of the body via the kidneys and the urine. Is ketosis the same as ketoacidosis? There is often confusion as to the difference between ketosis and ketoacidosis. Ketosis is the state whereby the body is producing ketones. In ketosis, the level of ketones in the blood can be anything between normal to very high. Diabetic ketoacidosis, also known as DKA, only describes the state in which the level of ketones is either high or very high. In ketoacidosis, the amount of ketones in the blood is sufficient to turn the blood acidic, which is a dangerous medical state. When does ketosis occur? Ketosis will take place when the body needs energy and there is not sufficient glucose available for the body. This can typically happen when the body is lacking insulin and blood glucose levels become high. Other causes can be the result of being on a low carb diet. A low level of carbohydrate will lead to low levels of insulin, and therefore the body will produce ketones which do not rely on insulin to get into and fuel the body’s cells. A further cause of ketosis, less relevant to people with diabetes, is a result of excessive alcohol consumption. Is ketosis dangerous? The NHS describes ketosis as a pote Continue reading >>
Ketosis And The Ketogenic Diet: Debunking 7 Misleading Statements
Ketosis and the Ketogenic Diet: Debunking 7 Misleading Statements The ketogenic diet is the most popular dietary trend in our world today. Especially for those living with diabetes, its likely that youve been tempted to follow a ketogenic diet to lose weight, drop your A1c, and flatline your blood glucose. Even though it may seem tempting to enter the metabolic state of ketosis, its important to understand the caveats of ketosis, so that you fully understand your risks for developing long-term complications. So what exactly is a ketogenic diet? And why is ketosis a popular recommendation for those living with diabetes? A ketogenic diet a very low-carbohydrate diet by design, containing a maximum of 30 grams of dietary carbohydrate per day. When eating a ketogenic diet, you are told to avoid carbohydrate-rich foods like fruits, starchy vegetables, legumes, and whole grains, and instead eat larger quantities of meat, dairy, leafy greens, non-starchy vegetables, nuts, seeds, and vegetable oils. At the base of the ketogenic food pyramid are eggs, dairy, meat, oil, and fish, which make up the bulk of calories eaten. Non-starchy vegetables contain too much carbohydrate energy and are avoided, while non-starchy vegetables or green vegetables are included, along with nuts, seeds, and very limited amounts of fruit (mainly berries). In order to achieve the state of ketosis, you are only allowed to eat a small amount of carbohydrate energy from fruits and starchy vegetables. The ketogenic diet explicitly prohibits the consumption of grain products (even whole grains), pasta, refined sugar, milk, corn, legumes (including lentils, beans, and peas), as well as rice. When you eat a ketogenic diet, your muscle and liver switch from oxidizing glucose as their primary fuel to fatty acid Continue reading >>
Not to be confused with Ketoacidosis. Ketosis is a metabolic state in which some of the body's energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy. Ketosis is a result of metabolizing fat to provide energy. Ketosis is a nutritional process characterised by serum concentrations of ketone bodies over 0.5 mM, with low and stable levels of insulin and blood glucose. It is almost always generalized with hyperketonemia, that is, an elevated level of ketone bodies in the blood throughout the body. Ketone bodies are formed by ketogenesis when liver glycogen stores are depleted (or from metabolising medium-chain triglycerides). The main ketone bodies used for energy are acetoacetate and β-hydroxybutyrate, and the levels of ketone bodies are regulated mainly by insulin and glucagon. Most cells in the body can use both glucose and ketone bodies for fuel, and during ketosis, free fatty acids and glucose synthesis (gluconeogenesis) fuel the remainder. Longer-term ketosis may result from fasting or staying on a low-carbohydrate diet (ketogenic diet), and deliberately induced ketosis serves as a medical intervention for various conditions, such as intractable epilepsy, and the various types of diabetes. In glycolysis, higher levels of insulin promote storage of body fat and block release of fat from adipose tissues, while in ketosis, fat reserves are readily released and consumed. For this reason, ketosis is sometimes referred to as the body's "fat burning" mode. Ketosis and ketoacidosis are similar, but ketoacidosis is an acute life-threatening state requiring prompt medical intervention while ketosis can be physiological. However, there are situations (such as treatment-resistant Continue reading >>
Ketosis: What Is Ketosis?
Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates. Ketosis is also commonly observed in patients with diabetes, as the process can occur if the body does not have enough insulin or is not using insulin correctly. Problems associated with extreme levels of ketosis are more likely to develop in patients with type 1 diabetes compared with type 2 diabetes patients. Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose. Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid. As ketone levels rise, the acidity of the blood also increases, leading to ketoacidosis, a serious condition that can prove fatal. People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma. Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores. What is ketosis? In normal circumstances, the body's cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including: sugar - such as fruits and milk or yogurt starchy foods - such as bread and pasta The body breaks these down into simple sugars. Glucose can either be used to fuel the body or be stored in the liver and muscles as glycogen. If there is not enough glucose available to meet energy demands, th Continue reading >>
Ketosis Explained – For Weight Loss, Health Or Performance
Get Started Ketosis is a natural state for the body, when it is almost completely fueled by fat. This is normal during fasting, or when on a strict low-carb diet. Ketosis has many potential benefits, but there are also side effects. In type 1 diabetes and certain other rare situations excessive ketosis can even become dangerous. On this page you can learn all about how to harness the benefits of ketosis, while avoiding any problems. It all starts with understanding what ketosis is. Choose a section, or keep reading below for all of them. Ketosis ExplainedKetosis Explained BenefitsBenefits How to Get Into KetosisHow to Get Into Ketosis Ketosis ExplainedSymptoms & How to Know You’re In Ketosis Side Effects, Fears & Potential DangersSide Effects, Fears & Potential Dangers How to Reach Optimal KetosisHow to Reach Optimal Ketosis ketones Ketosis Explained The “keto” in the word ketosis comes from the fact that it makes the body produce small fuel molecules called “ketones”.1 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are broken down into blood sugar) and only moderate amounts of protein (excess protein can be converted to blood sugar). Ketones are produced in the liver, from fat. They are then consumed as fuel in the body, including by the brain. This is important as the brain is a hungry organ that consumes lots of energy every day,2 and it can’t run on fat directly. It can only run on glucose… or ketones. Maximizing fat burning On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is o Continue reading >>
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