How A High-fat Diet Could Slow Down Your Metabolism
Do you want to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 21 Day FIX®, CORE DE FORCE®, and P90X®. Don’t miss out on your chance for amazing results. Sign up today! Before you head to the buffet line and pile mac-n-cheese and hot dogs on your plate for the third night in a row, take a moment to read this. A new study in the journal Obesity found it took only five days for your body to feel the effects of a high-fat diet, and potentially impact your metabolism. Researchers placed 12 healthy, young men on a 30% fat diet (the Institute of Medicine recommends fat should comprise anywhere between 20 and 35% of your diet). After a week, they moved the participants to a high-fat diet. Half of the individuals received 55% of calories from fat, while the other group received 63% of their calories from fat. To test the results of this sudden change, scientists took muscle biopsies before and after the experiment. After five days of eating macaroni and cheese, ham and cheese sandwiches with butter, and frozen dinners, the subjects’ metabolisms took a turn for the worse. “The normal response to a meal was essentially either blunted or just not there after five days of high-fat feeding,” said study author Matthew W. Hulver, PhD, Department Head of Human Nutrition, Food, and Exercise at Virginia Tech. Normally when you eat, your body converts the carbs you consume to glucose (blood sugar), which is then delivered to cells via a hormone called insulin. In the cells, the glucose is converted into energy. When you consume too much sugar, your cells can start to reject insulin. This is called insulin insensitivity or insulin resistance. It causes an excess of blood sugar and o Continue reading >>
How To Speed Up Sluggish Metabolism
“Slow metabolism” often gets the blame when weight loss is difficult. But what does it actually mean? In everyday life, it tends to be used as an umbrella term for various weight loss obstacles. This usage is not exactly scientifically accurate – but it does describe a real problem. Some people lose weight quickly and easily. Others struggle with every small step. Why is that? And what can you do about it, if you happen to be one of the unlucky ones? In this article, we are going to look at realistic ways to speed up your metabolism, for better health and faster weight loss. So what exactly is metabolism? Metabolism is a complex process, which enables your body to process and use up nutrients from food. Everything you eat gets either converted to energy for your body’s activities, or turned into building blocks for tissues (muscle, fat, bones, skin, and inner organs). In layman terms, slow metabolism usually means that your body prefers to conserve energy rather than to spend it. Excess calories convert to body fat at lightning speed. Trying to shed this stored fat is excruciating. People who are blessed with fast metabolism don’t store body fat as easily. They can slim down quickly if they decide, which is infuriating really nice for them. One way to measure metabolism is the basal metabolic rate (BMR). BMR is the number of calories you burn per day, without doing any extra activity. These calories power your body’s basic functions like pumping blood and breathing. BMR is the calories you would burn up if you simply stayed in bed all day. Why your metabolism might be slow Our metabolism is a complicated system, finely tuned for each individual. Here are some common factors that may affect your metabolism: Age. Metabolism slows down with age. Young people te Continue reading >>
Breaking A Weight Loss Plateau
I know all about how annoying a low carb diet weight loss plateau can be. In 2008, I began to change my eating habits in order to address some serious health problems. I also wanted to lose the excess weight I had accumulated over the years while eating a poor diet full of processed junk food. It took several years and I still struggle with my weight, but then I'm a work in progress. The Most Common Causes of a Weight Loss Plateau Here is my opinion, born of my individual experience, on the most common causes of a weight loss plateau. If you are following a ketogenic diet, and not losing weight, or the weight loss is inconsistent (going down one week and up the next), here are some of the most common causes: Eating more carbohydrate than you think (fruit, nuts, and yogurt are the particular culprits here). I call this carb creep. Eating more calories than your body can handle without storing (this is usually the result of a very high fat intake - for me, too much dairy). You want to be burning your stored fat, not excess fat from your diet. Eating large amounts of low carb foods that elevate insulin. Dairy protein (hard cheeses, yogurt and whey protein in particular), sugar alcohols, and other artificial sweeteners are culprits here. Eating lots of coconut, coconut oil or MCT oil. Coconut oil has a lot of medium chain triglycerides in it. This type of fat can't be stored, so your body has to burn it first. Again, the goal is to burn your stored fat, not fat from your diet. Not exercising in a way that increases insulin sensitivity to the muscles. (The problem is that for people with a broken metabolism, long, slow exercise doesn't work well - it has to be high intensity exercise, which uses all the glycogen stored in the muscles, and makes them more insulin sensitive. T Continue reading >>
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 >>
What is ketosis? Ketosis is the physiological state where the concentration of ketone bodies in the blood is higher than normal. This is generally agreed to be at beta-hydroxybutyrate (BHB) concentrations greater than 0.5 mM. How to achieve ketosis? Ketosis occurs either as a result of increased fat oxidation, whilst fasting or following a strict ketosis diet plan (ENDOGENOUS ketosis), or after consuming a ketone supplement (EXOGENOUS ketosis). When in a state of ketosis the body can use ketones to provide a fuel for cellular respiration instead of its usual substrates: carbohydrate, fat or protein. Why does ketosis exist? Normally, the body breaks down carbohydrates, fat, and (sometimes) proteins to provide energy. When carbohydrate is consumed in the diet, some is used immediately to maintain blood glucose levels, and the rest is stored. The hormone that signals to cells to store carbohydrate is insulin. The liver stores carbohydrate as glycogen, this is broken down and released between meals to keep blood glucose levels constant. Muscles also store glycogen, when broken down this provides fuel for exercise. Most cells in the body can switch readily between using carbohydrates and fat as fuel. Fuel used depends on substrate availability, on the energy demands of the cell and other neural and hormonal signals. The brain is different as it is dependent on carbohydrates as a fuel source. This is because fats cannot easily cross the blood-brain barrier. The inability to make use of energy within fat poses a problem during periods where there is limited carbohydrate in the diet. If blood glucose levels fall to low, brain function declines. Relatively little energy is stored as carbohydrate (2,000 kCal) compared to fat (150,000 kCal). The body's store of carbohydrates runs Continue reading >>
Is Low Carb Bad For Hypothyroidism?
Hypothyroidism is becoming increasingly more common in Western countries. One of the main symptoms of this hormone disorder is a slower metabolism and gradual weight gain. Low carb and ketogenic diets have emerged as popular approaches to weight loss, at least in otherwise healthy individuals. But there is some controversy over the safety of these eating patterns for hypothyroidism. This article reviews the scientific evidence available. What is a Low Carbohydrate Diet and Ketogenic Diet? A low carbohydrate (low carb) diet is any eating pattern that limits carbohydrate consumption. The standard Western diet is about 50-60% energy carbs, or roughly 300 grams per day. Low-carb diets are typically 30% energy or lower, although there is no set criteria. However, there is a clear distinction between a low carb diet and a ketogenic diet. A ketogenic diet (keto diet) is a very-low carb diet that restricts carbs to less than 20-50 grams per day, or less than 10% of total energy intake. This makes the body switch to ketones for energy – produced from fats – rather than glucose from carbs. Hence the name ketogenic diet. Summary: Low carb diets restrict carbohydrates to less than 30% of total energy intake, while ketogenic diets restrict to less than 10%. A ketogenic diet causes the body to shift to using ketones as energy, rather than glucose. Carbohydrates and Thyroid Health Thyroid hormones are essential to maintain and regulate carbohydrate/energy metabolism (1). Conversely, the energy (glucose) we get from carbs is required to fuel the production of thyroid hormones. This is because the parts of the brain ultimately responsible for thyroid hormone regulation – the hypothalamus and the pituitary gland – require glucose to function. In fact, the main regulation hormone, Continue reading >>
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 >>
Ketosis For Metabolism Control
We know that simply counting calories doesn’t work for weight loss. The threadbare ideas of “calories in versus calories out” and “just eat less and exercise more” are outdated concepts, and not effective long-term. However we do know that the quality of your diet has a tremendous impact on your hormones, satiety, and body composition. In this article, we cover how ketosis for metabolic control wins out over other ways to try and lose fat. How Ketosis Changes Metabolism Let’s do a very quick overview of metabolism in the context of ketosis: When the average person eats, their body breaks down carbohydrates into glucose to be used as energy for all functions of the body. In this case, carbohydrates provide the main fuel source for the body. But when someone is in ketosis, either from eating a ketogenic diet or from fasting, their body is instead breaking down fats into ketone bodies for energy. These ketone bodies are then used to provide the body with a constant source of energy instead of carbs. Being in ketosis allows you to literally shift your metabolism. Now, let’s look at some of the powerful ways ketosis can be used for maintaining a healthy metabolism: Calorie Restriction Versus Ketosis As we prefaced above, simply reducing calories to lose weight is not effective. We know this based on research from people like Gary Taubes. And that’s just part of the story: it can actually be harmful to your metabolism and lower metabolic rate (the amount of calories the body burns per day) — just look at the long-term results from past winners of the Biggest Loser. After forcing the body into caloric reduction, the contestants’ metabolisms dropped, leading to weight loss plateaus and weight regain. In contrast, research has also shown that when we fast, th Continue reading >>
Metabolic Effects Of The Very-low-carbohydrate Diets: Misunderstood "villains" Of Human Metabolism
Go to: The Ketone Bodies are an Important Fuel The hormonal changes associated with a low carbohydrate diet include a reduction in the circulating levels of insulin along with increased levels of glucagon. This activates phosphoenolpyruvate carboxykinase, fructose 1,6-biphosphatase, and glucose 6-phosphatase and also inhibits pyruvate kinase, 6-phosphofructo-1-kinase, and glucokinase. These changes indeed favor gluconeogenesis. However, the body limits glucose utilization to reduce the need for gluconeogenesis. In the liver in the well-fed state, acetyl CoA formed during the β-oxidation of fatty acids is oxidized to CO2 and H2O in the citric acid cycle. However, when the rate of mobilization of fatty acids from adipose tissue is accelerated, as, for example, during very low carbohydrate intake, the liver converts acetyl CoA into ketone bodies: Acetoacetate and 3-hydroxybutyrate. The liver cannot utilize ketone bodies because it lacks the mitochondrial enzyme succinyl CoA:3-ketoacid CoA transferase required for activation of acetoacetate to acetoacetyl CoA . Therefore, ketone bodies flow from the liver to extra-hepatic tissues (e.g., brain) for use as a fuel; this spares glucose metabolism via a mechanism similar to the sparing of glucose by oxidation of fatty acids as an alternative fuel. Indeed, the use of ketone bodies replaces most of the glucose required by the brain. Not all amino acid carbon will yield glucose; on average, 1.6 g of amino acids is required to synthesize 1 g of glucose . Thus, to keep the brain supplied with glucose at rate of 110 to 120 g/day, the breakdown of 160 to 200 g of protein (close to 1 kg of muscle tissue) would be required. This is clearly undesirable, and the body limits glucose utilization to reduce the need for gluconeogenesis Continue reading >>
Do Ketogenic Diets Have A “metabolic Advantage”?
Previous studies show that eating more protein can help people lose weight. Not only does protein increase the amount of calories burned, it also seems to reduce calorie intake by suppressing appetite. The ketogenic diet is usually much higher in protein than the normal Western diet. As a result, it may help people lose weight. However, it is unclear if the weight-loss benefits of the ketogenic diet are merely due to increased protein intake, or if it improves body composition and calorie expenditure irrespective of its protein content. For this reason, a recent study examined the changes in calorie expenditure and weight loss when switching from a high-carb diet to a low-carb, high-fat (ketogenic) diet, while keeping protein intake constant. Below is a detailed summary of its findings as well as some background information. Background The rates of obesity have been rising in the past decades. Multiple aspects of the modern lifestyle contribute to obesity. For example, physical activity has decreased and the consumption of sugar and processed junk food has been on the rise. Eating excessive amounts of sugar is linked with an increased risk of obesity. However, since sugar contains no more calories than protein or complex carbs, gram for gram, it is still not entirely clear how it promotes weight gain. One popular idea is that sugar is addictive for some people, increasing cravings and calorie intake. Although the hypothesis is not yet fully proved, it is supported by several lines of evidence. Another idea is the carbohydrate-insulin hypothesis of obesity. It posits that obesity is mainly caused by elevated insulin levels. According to this hypothesis, elevated insulin levels suppress the use of fat for fuel, promoting its storage in fat tissue. Additionally, scientists Continue reading >>
How To Increase Fat Burning During Ketosis
Ketosis is also known as the body's process for generating energy by producing ketones when insufficient carbohydrates are available in the diet. In other words, a low-carb diet is called ketogenic because it forces the body to use fat for energy. Ketosis is a very effective means of burning fat, but there are certain techniques for increasing fat-burning through exercise and nutrition. How many carbs should you eat per day? When is the best time to eat them? What kinds of carbs are best? And what natural supplements prevent muscle loss caused by extreme ketogenic diets? Follow a few basic rules to answer these questions and achieve your fat-burning goals. Video of the Day Take in 30 to 50 g of carbohydrates per day, depending on your individual metabolism. Typically, this carb-depletion phase lasts five days and is followed by two days of carb-loading. For example, having 100 to 200 g of carbs per day for two days. This carb-cycling strategy helps to prevent dieting plateaus in which the body stops burning fat in response to what it perceives as starvation. Stack your carbohydrates around your workouts. Carbs are needed for two reasons: muscle recovery and energy. One good strategy is to take in half of your carbs before your workout and the other half after. Some people choose to take all of them before or after. Either way, taking in your carbohydrates in the morning will allow the body to switch into ketosis during the day, burning more fat. Limit resistance training workouts to 60 minutes to control cortisol levels. The stress hormone cortisol, part of the fight-or-flight response, slows down fat-burning and metabolizes muscle tissue. After about an hour of training, muscle-building hormones plummet, and cortisol increases significantly. Sometimes, training harder Continue reading >>
Can You Really Fix Your Metabolism With The Keto Diet?
The new best-selling book “The Keto Reset Diet” says it can fix a sluggish metabolism and train your body to be a fat-burning machine. Experts are skeptical. It isn’t just you. Dieting is an endless pursuit for many Americans. Around 45 million Americans go on a diet each year. And the weight eventually comes back for 33 to 66 percent of people who’ve dieted. In the New York Times best-seller “The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever,” author and keto diet enthusiast Mark Sisson writes that “yo-yo dieting is severely destructive to your metabolism.” He claims that following a low-carb, high-fat diet will help “turn you into a ‘fat-burning beast’ and stay this way for the rest of your life.” The book explains that the three-week keto reset diet does this by reprograming your genes into a state of “metabolic efficiency” — which he considers burning fat, rather than being “dependent upon regular high-carbohydrate meals to sustain your energy, mood, or cognitive focus.” Critics say the science doesn’t support these claims. Does yo-yo dieting really affect your metabolism? A person’s resting metabolic rate (RMR) is largely based on their weight, but factors like age and genetics also play a role. When someone significantly restricts calories to lose weight, their body can also enter starvation mode. Their metabolism slows down considerably to conserve energy. Extremely low-calorie diets make it easier to regain weight after a diet is over. If someone with a slowed metabolism hits their target weight and celebrates by eating the same amount of daily calories a person with a typical RMR and of their same weight and age would eat, they could gain weight rapidly. Case in point: contestants from the TV show Continue reading >>
Metabolic Damage And Keto Adaptation – Why And How.
I have been getting questions about how to keto adapt, and how long does keto adaption take etc. and does keeping calories up while keto dieting, does this reduce metabolic damage or adaptation even if your carbs are very low? So what this question is kind of centering on is the concept about metabolic damage and adaptation. My take is that your body becomes very efficient at burning calories when you drive your calories lower and lower and do more and more steady state cardio. I’m not talking about 1 or 2 – 45 min cardio sessions a week, I’m talking more about one or two hours of cardio per day. So this is a high amount of cardio and very low calories. Essentially what you’re doing is you’re just kind of metabolically shocking your system and your body responds by becoming a lot more efficient. Now these mechanisms of efficiency are starting to get studied in the scientific world but that’s basically kind of what we are talking about. Right now there isn’t much evidence, but they do believe something is there. The basis of these adaptations is definitely present. So how this does relate specifically to a ketogenic diet, and you know because your carbs are really low, can you still keep your calories high so you don’t get these metabolic adaptations. And the answer is yes. So what about ketosis? Let’s Get Scientific for a Moment This is a really important key to remember, ketosis is not weight loss, instead ketosis is actually a metabolic state when fat is being burned as your primary fuel source and then ketones are being produced. Ketones are by products of fat metabolism. Fat is getting oxidized at a very high rate, which results in ketone production and then you can measure ketones in either your urine (not recommended as I discuss here in my TOP K Continue reading >>
Will A Low-carb Diet Ruin Your Metabolism?
There is a lot of confusion within the low-carb community about metabolism. Carbs seem to be a scapegoat that people like to blame when weight loss doesn’t happen fast and easy. If you are following a low carb diet and struggling to succeed, you might believe that all the years you spent eating carbohydrates to your heart's content must have destroyed your metabolism and made you fat. Otherwise, you'd be able to eat like normal folks. Maybe, you are questioning the validity of low-carb diets. You live on the other side of the argument and think that carbohydrate restriction will permanently alter your metabolism, thereby making it impossible to ever return to a well-balanced diet. But what’s the truth? Will eating too many carbohydrates, or eating too few, ruin your metabolism – or not? What is Metabolism? Does hearing about the energy equation make you feel nervous or irritable? Many low-carb dieters feel that way. They don't like hearing about calories or thermodynamics and are quick to jump up and defend the low-carb way of life. Regardless of the truth, most people following a low-carb lifestyle would rather believe in low-carb magic. Afterall, Dr. Atkins told you that you no longer need to worry about calories. You don't have to be afraid of fat. You can eat until you are satisfied. So most people believe that the laws of thermodynamics do not apply to low-carb diets. "Calories don’t matter," they often say. Dr. Eades has tried to set the record straight. But, far too many people still do not want to go outside and drag the energy equation back in from the trash and take a closer look. They’d rather leave it out of sight, pretend it doesn’t exist, and let the myths about starvation mode and damaged metabolisms reign in their lives instead. However, we a Continue reading >>
Metabolism And Ketosis
Dr. Eades, If the body tends to resort to gluconeogenesis for glucose during a short-term carbohydrate deficit, are those who inconsistently reduce carb intake only messing things up by not effecting full blown ketosis? If the body will still prefer glucose as main energy source unless forced otherwise for at least a few days, is it absolutely necessary to completely transform metabolism for minimal muscle loss? Also, if alcohol is broken down into ketones and acetaldehyde, technically couldn’t you continue to drink during your diet or would the resulting gluconeogenesis inhibition from alcohol lead to blood glucose problems on top of the ketotic metabolism? Would your liver ever just be overwhelmed by all that action? I’m still in high school so hypothetical, of course haha… Sorry, lots of questions but I’m always so curious. Thank you so much for taking the time to inform the public. You’re my hero! P.S. Random question…what’s the difference between beta and gamma hydroxybutyric acids? It’s crazy how simple orientation can be the difference between a ketone and date rape drug…biochem is so cool! P.P.S. You should definitely post the details of that inner mitochondrial membrane transport. I’m curious how much energy expenditure we’re talkin there.. Keep doin your thing! Your Fan, Trey No, I don’t think people are messing up if they don’t get into full-blown ketosis. For short term low-carb dieting, the body turns to glycogen. Gluconeogenesis kicks in fairly quickly, though, and uses dietary protein – assuming there is plenty – before turning to muscle tissue for glucose substrate. And you have the Cori cycle kicking in and all sorts of things to spare muscle, so I wouldn’t worry about it. And you can continue to drink while low-carbing. Continue reading >>