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Ketosis Sugar Level

Is There A Dark Side Of Ketosis?

Is There A Dark Side Of Ketosis?

I can’t remember what appetizer she pointed to, but the woman sitting to the left of me said this so casually, and several folks at the table knew exactly what she meant, confirming what I’d long suspected: Ketogenic diets have officially gone mainstream – or recognizable at a party mainstream at least – in 2017. Let’s back up and demystify ketosis, which simply means you’re utilizing ketone bodies – more commonly called ketones – rather than glucose as your body’s primary fuel. Just like your car uses gasoline, your body needs fuel. That usually means glucose. But let’s say you’re on a very-low carbohydrate, higher-fat diet. Your body doesn’t get a lot of glucose, which primarily comes from carbohydrate and to a lesser degree protein. That means your liver’s backup glucose (glycogen) also becomes in short supply. Unlike your car, your body doesn’t just shut down. Thankfully, you have an alternative fuel source called ketones. Ketones are organic compounds your liver always makes. You’re cranking out ketones right now as you read this. During starvation or (more likely) when you restrict carbohydrate and increase fat intake, your body uses ketones as its primary fuel. In other words, when your body doesn’t receive or can’t make enough glucose, it shifts to this alternative fuel. Almost every organ can utilize ketones except for your red blood cells (which don’t have ketone-metabolizing mitochondria) and liver. Your liver, in fact, does the heavy lifting. This hardworking organ metabolizes fat into three ketone bodies: acetoacetate (ACA), beta-hydroxybutyrate (BHB), and acetone.(1) BHB is the first substrate that kicks ketosis into action. Among its benefits, BHB reduces chronic inflammation and restores healthy inflammation levels. In Continue reading >>

The Basic Ketogenic Diet

The Basic Ketogenic Diet

Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. [wp_ad_camp_3] Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing. After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport Continue reading >>

Is Your Fasting Blood Glucose Higher On Low Carb Or Keto? Five Things To Know

Is Your Fasting Blood Glucose Higher On Low Carb Or Keto? Five Things To Know

This past spring, after 18 months of great success on the keto diet, I tested my fasting blood sugar on my home glucose monitor for the first time in many months. The result shocked me. I had purchased the device, which also tests ketones, when I was diagnosed with pre-diabetes in the fall of 2015. As I embarked on low-carb keto eating, I tested my blood regularly. Soon my fasting blood sugar was once again in the healthy range. I was in optimal ketosis day after day. Not only that, I lost 10 lbs (5 kg) and felt fantastic — full of energy with no hunger or cravings. Before long I could predict the meter’s results based on what I was eating or doing. I put the meter away and got on with my happy, healthy keto life. When my doctor ordered some lab tests this spring, I brought the meter out again. While I had no health complaints, excellent blood pressure and stable weight, she wanted to see how my cholesterol, lipids, HbA1c, and fasting glucose were doing on my keto diet — and I was curious, too. To check the accuracy of my meter against the lab results, on the morning of the test I sat in my car outside the clinic at 7:30 am, and pricked my finger. I was expecting to see a lovely fasting blood glucose (FBG) of 4.7 or 4.8 mmol/l (85 mg/dl). It was 5.8! (103 mg/dl). What? I bailed on the tests and drove home — I didn’t want my doctor warning me I was pre-diabetic again when I had no explanation for that higher result. The next morning I tested again: 5.9! (104). Huh??? For the next two weeks I tested every morning. No matter what I did, my FBG would be in 5.7 to 6.0 (102 to 106 mg/dl), the pre-diabetic range again. One morning after a restless sleep it was even 6.2 mmol/l (113 mg/dl). But my ketones were still reading an optimal 1.5-2.5 mmol/l. I was still burnin Continue reading >>

The Top 10 Ketosis Mistakes And How To Prevent Them

The Top 10 Ketosis Mistakes And How To Prevent Them

What mistakes are you making when it comes to your health? I know I’ve been making plenty. That’s why I’m tracking my data in this recent ketosis experiment that I’m doing. What about you? Most people think that the ketogenic diet is just “low-carb” which leads them to make many mistakes that prevent them from not reaping all of the benefits of ketosis that they could. What benefits? How about an improved immune system, increased longevity, lower inflammation, effortless weight loss, decreased hunger, reduced risk for disease and more. Read on to know the top 10 ways that people make mistakes with ketosis and how you can prevent them. 1: Not tracking protein intake By far the biggest problem with a ketogenic diet is not tracking how much protein you are eating. The far majority of people are simply eating too much lean protein, which ends up kicking them out of ketosis. Protein can turn into carbs by a metabolic process called gluconeogenesis, meaning “making new carbs.” This then spikes insulin, and reduces ketone levels. Even though you are eating super low carb, this could make your body switch back and forth between energy systems, which will lead to high levels of fatigue or “low carb flu.” The easiest way to avoid this mistake is by tracking your ketone levels to see how you respond to different amounts and different types of meat. Everyone is different, so the only way you can tell is by tracking. I “listened to my body” before and it didn’t work. I wasn’t in ketosis when I thought I was. I also thought ketosis kind of sucked. It didn’t, I was just wrong. The only way you know is by tracking. If you consume more fat with protein, it will slow this effect. So think fattier cuts of meat, and less muscle meat. But wait, are you going to Continue reading >>

Lose Weight By Achieving Optimal Ketosis

Lose Weight By Achieving Optimal Ketosis

Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>

It Really Is In Your Blood: Glucose To Ketone Ratios

It Really Is In Your Blood: Glucose To Ketone Ratios

I wrote awhile back about how I felt that I might be going a little mad obsessing over my blood numbers and measuring my blood glucose and ketone levels. This is one of the greatest differences, in my opinion, between people that follow a ketogenic or low carb lifestyle for overall health reasons or weight loss, and those of us who are experimenting with using a ketogenic approach as a specific disease therapy. I’m using the term “therapeutic ketosis” now for this, as you’ll know if you’re a Constant Reader here at Greymadder. I think people in the first category, with weight loss or general health goals, can definitely be helped by measuring ketones, and that this is vital to the success of the approach. However, in my personal experience using this approach to “starve” my brain tumour, I find I can become quite the data junkie, measuring blood levels of both glucose and ketones up to four times a day, because in my mind, the optimal levels of both are perhaps what’s required to have a therapeutic effect. I base this on the book Cancer as a Metabolic Disease by Dr. Thomas Seyfried, in which he advises that there is a window of effectiveness of therapeutic ketosis for cancer that uses a glucose to ketone ratio of 1.0. This essentially means that when measured in mmol/L (“millimolar”), blood glucose and ketones should be equal, or even achieving ketone levels that are higher than the glucose levels may be preferable. There is general agreement between my favourite go-to references (Ellen Davis, Dominic D’Agostino, Miriam Kalamian, all found in my Resources section) that this glucose to ketone ratio of 1.0 is best. Miriam Kalamian, in her ebook Get Started with the Ketogenic Diet for Cancer further notes that it should not be disregarded that a thera Continue reading >>

Going Keto Pt. 2: Preparing For Ketosis

Going Keto Pt. 2: Preparing For Ketosis

Sponsored Content Last month we covered the wide range of fascinating benefits one can expect to see while on a ketogenic diet. The same dietary regimen that can fight all sorts of diseases and metabolic ailments can increase satiety while keeping you so unbelievably cut that people will be offering you band-aids all day. These enticing benefits could have you chomping at the bit to start right here and now, but before taking one bite be sure you're fully prepared if you hope to reap peak results from going keto. #1: IDENTIFY YOUR GOALS It's critical that you've written down clear, measurable goals before embarking on this new lifestyle (trust us, it’s more than just a diet). Depending on whether you're looking to build muscle, stay shredded, improve blood markers, or starve (and potentially prevent) cancer, the type of keto diet you follow will reflect that significantly. A ketogenic diet is technically any diet that causes the body to produce ketone bodies, so watch your macros closely, but get creative when you can. Keto diets will vary from one person’s goals to another… not unlike the wide range of meal plans you'll find in the IIFYM crowd. If you didn’t read Going Keto Pt. 1, go back and read that HERE. A few key things to remember before going forward: for those of you doing keto, it's best to err on the side of higher protein. Excess protein increases the likelihood of ‘gluconeogenesis’ though, which is when the body converts protein into glucose. If this happens, your body won't produce as many ketone bodies (if at all). On the flip side, a 4:1 ketogenic diet is not one you want to remain on indefinitely, either, due to such low protein intake. Commit to a higher fat ratio for a relatively short period of time (one month is great) to maximize endoge Continue reading >>

Steps To Lower Your Blood Sugar Levels And Live Longer

Steps To Lower Your Blood Sugar Levels And Live Longer

This article was written and published on GarmaOnHealth.com by Joe Garma, and has been reproduced here in its entirety. There’s more than a 3-in-4 chance that your blood sugar is too high, and this can lead to a number of chronic health issues, even shorten your life. Learn how to measure and fix your blood sugar. The Apple Watch, FitBit Ionic and Epic Health lead the way. THERE’S A race to perfect technologies that can continuously monitor blood sugar levels without the need to prick your finger for a blood sample to be “read” by a glucose monitor. This is great news for health freaks, people with pre-diabetes or full blown diabetes my have to do up to 3,000 times a year. Ouch! You can imagine the flood of business that a company could attract if it could create a non-invasive, less bloody way of testing for blood sugar. Many are trying. A few weeks ago, I wrote about Apple’s effort to make its Smart Watch seamless track blood sugar through an innovative sensor, and now I’m going to add Fitbit’s smartwatch and Epic Health’s phone app to the mix. I don’t have to go too far out on a limb to suggest that monitoring your blood sugar is a very good idea simply because: It’s very likely that yours is too high; and High blood sugar is very unhealthy. I can make the first assertion because, as you’ll soon see, studies show that more than three-quarters of us have blood sugar levels that are too high. I can make the second assertion because medical science has proven that sustained high blood sugar levels is bad for metabolic health, brain health and a long, healthy lifespan. So, let’s take a peek at the new Fitbit and Epic Health technologies, then get a sense of how you can assess if you have a blood sugar problem without any measuring device, and fina Continue reading >>

Will Low-carb Diets Cause Blood Sugar Levels To Drop?

Will Low-carb Diets Cause Blood Sugar Levels To Drop?

Video of the Day If you're accustomed to eating a very high-carb diet and suddenly switch to a very low-carb diet, you could experience rather dramatic drops in your blood sugar during the first few days or weeks of your transition. This low blood sugar can cause notably uncomfortable side effects and intense cravings. Carbs and Blood Sugar Your body converts consumed carbohydrates into glucose, a type of sugar. When the glucose enters your bloodstream, it leads to an increase in your blood sugar level. The pancreas produces insulin in response to spikes in blood sugar, which helps your body store the sugar for energy. This insulin release subsides when your cells absorb the sugar and your levels stabilize. In a healthy body, the surge of blood sugar and insulin is relatively moderate and keeps you evenly motoring through your day. When you eat lots of carbohydrates, your body's blood sugar remains consistently high and your system constantly pumps out insulin. This chronic elevation of blood sugar and release of insulin causes inflammation, an increase in fat storage and an inability to burn stored fat. Chronically high blood sugar levels increase your risk of disease, including heart disease and type 2 diabetes. You crave carbohydrates regularly for energy, because your body isn't efficient at using stored fat for fuel. How a Low-Carb Diet Impacts Blood Sugar If you regularly consume a large amount of carbohydrates, especially refined ones like white bread and soda, you may experience a notable drop in blood sugar when you drastically reduce your carb intake. In the first week of carb reduction, your body will seek to maintain your high sugar intake. You'll crave carbohydrates and may even feel weak because your body hasn't yet become efficient at burning fat for fuel Continue reading >>

Can You Cheat On Your Ketogenic Diet By Taking Keto Supplements?

Can You Cheat On Your Ketogenic Diet By Taking Keto Supplements?

A ketogenic diet is a strict low-carb eating plan that forces the body to burn fats for energy instead of carbohydrates. When carbs are restricted, the body moves into a state of ketosis, a metabolic state that produces ketones by breaking down fats in the liver, which are then used for diet. Is it Possible to Cheat On the Ketogenic Diet? In a regular moderate to high-carb diet, carbs are converted to glucose in the bloodstream. Glucose is the easiest molecule for the body to convert into energy so it will be used before any other energy source. When the glucose is used for energy, the fats consumed are not needed by the body and are stored, resulting in excess weight. The effectiveness of the diet depends on your carb intake. Normally an intake of between 20-30g of net carbs per day is recommended and reducing this intake to less than 15g will give faster results. As the carb intake of a “normal” diet can range between 150-400g of carbs per day, reducing them to the level required to get into the state can be quite challenging. Because of this, some people may be tempted to have a cheat day on keto. The good thing is that, there are many ways that you can do cheats days or meals without breaking your ketosis state which a lot of people who have been on the diet for years can attest to. So, yes, there are are many ways to do it which we will get into in just a little bit. Keto Supplements That Help You Stay in Ketosis ​There are various supplements available designed to benefit those on trying the keto diet. Some supplements also aim to induce a state of ketosis in the body, even if the blood glucose level is too high to be achieved naturally. These products or supplements can also help you stay in ketosis even if you decide to take a cheat day on keto: MCT (Mediu Continue reading >>

7 Tips To Get Into Ketosis

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 >>

The Best Ketone Meters To Monitor Ketosis – Christmas 2017

The Best Ketone Meters To Monitor Ketosis – Christmas 2017

The goal of a high-fat, low-carb diet is to get into a state called Ketosis where the body burns fat as fuel rather than using glucose as its source of energy. Types of Ketone Meters There are several types of ketone meters available that monitor ketosis in vastly different ways, some more accurate than others and some more convenient others. We’ll discuss 3 types of Ketone Meters available starting with the best on the market today in 2017. Ketonix Breath Ketone Analyzer The Ketonix breath analyser doesn’t use any blood glucose test or test strip, it works by analysing acetone on your breath that your body produces when you’re in a state of ketosis. The Ketonix is slightly less accurate as blood ketone and glucose meters are per test. But they are more convenient With the Ketonix, you can test yourself an unlimited amount of times, hourly if you like. Which is ideal if you want to see how various foods effect ketosis after you’ve eaten them or even the effects exercise has. The Ketonix is affordable when you take into account the price of test strips for blood monitors. (Many companies give away cheap versions of blood monitors but make their money on testing strips). The Ketonix has no test strips and requires no further outlay. Ketonix also comes with software that will keep a log and also calibrates the device to the optimal settings for your goals. If you’re trying to monitor ketones under conditions such as athletic performance, weight loss, diabetes, alzheimer’s or epilepsy. The Ketonix adjusts its settings to test whether you’re in the ideal range for that condition. The Ketonix Breath Ketone Analyzer is a one-off payment you can read more & check them out here. Blood Ketone Meter One of the best & most precise ways of monitoring ketosis is with a Continue reading >>

Fasting, Ketosis And Fat Loss

Fasting, Ketosis And Fat Loss

“…..in sixteen days, I lost 6.6 kilograms or 15 pounds…..” “….my blood sugar went down to 49 mg/dl, a dangerously low level by most medical standards…..” haha Fasting is defined as an act of willing abstinence from food for a prolonged period. The objective of a fast is to give the body a break from digesting food, though allowing the natural repair processes within the body, to take place. When food intake stops, the body is compelled to live of the energy it has stored, primarily body fat. The main purpose of having body fat is to temporarily store it as an energy source. If we did not have this storage capability, we could not sleep through the night between dinner and breakfast, without having to wake up and snack every few hours. Because body fat is the main energy source during a fast, this time period can be very effective in reducing body weight that is carried in the form of excess fat tissue. haha Within the first twenty four to forty eight hours of fasting, the body enters into a state known as ketosis. This is a natural condition where compounds called ketones start to be produced in the liver, from body fat being mobilized for energy. All of our body’s muscles and organs, aside from the brain, can use fat directly as energy. hahha haha haha hahah ah ah aha h ah ah ah ah ah ah ah ah ah ah ah ah hh The only way fat can fuel the brain is when it gets converted into Ketones. Once blood sugar starts to drop, as it inevitably does during a fast as the glycogen (sugar) stores gradually become depleted, then Ketones become the only other alternate source of fuel for the brain. Ketosis is a completely natural state and an essential bodily function, especially during a fast. haha On the 12th of January 2015, I embarked on an extended fast. The main Continue reading >>

Ketosis – What Is That All About?

Ketosis – What Is That All About?

What’s it all about? Is it good for you? Is it bad for you? What’s it like? How do I ‘do’ ketosis? How do I know I’m in ketosis? The questions everyone who’s Banting wants the answers to. Ketosis, in chef speak, is quite simply a state your body enters once it has been deprived of glucose. Your body switches to burning fat for energy (stored fat or fat that you have eaten) instead of glucose. A side-effect of that process is the release of ketone bodies into the blood stream. When you’re starved of glucose, your body has no choice but to burn fat for fuel, so it needs little explanation as to why ketosis works at melting fat like a blow heater on an ice sculpture. Ketosis comes with some added extras, namely a commonly noted sense of euphoria or lucidity and increased energy levels. A downside includes toothbrush-proof halitosis, which stems from the secretion of ammonia through the lungs as a side effect of burning all that fat. Some people on low-carb diets have reported kidney stones, gallstones and a number of other ailments. Scientific research on both sides of this debate is being done all the time, but in our experience from talking to the members of our community and tracking their data, it is generally a case of what was done before they started Banting and not Banting itself. But, this post isn’t here to debate that, it serves as a ‘how to’ and not as a ‘you should’. Eat more buttery or creamy sauce on your steak and eat less steak. Your body can convert protein into glucose so too much meat will hinder your progress. What doIdo? Theoretically it is very easy. Avoid anything with high carbs in it. If you’re not sure what those might be, consult the Real Meal Revolution ‘Red List’. Even dipping your toe into the red list will ruin Continue reading >>

Ketones & Diabetes – How Blood Sugar Levels Matter With Ketosis?

Ketones & Diabetes – How Blood Sugar Levels Matter With Ketosis?

Ketones play a crucial role in your overall well-being and helps your body stay in great shape and health. They tend to be present in sizable quantities during the fat melting process that helps you become slim and lose that weight. They are a product of that process that converts fats into energy. Understanding how this works can play a critical role in your weight management as well as staying fit. This way, you can easily make the right choices when it comes to getting the proper diet necessary for weight loss and building lean muscle. What Are Ketones? Your body is an amazing machine, designed to intuitively prioritize certain energy sources over others. So, its order of energy generation is usually carbs, fats and proteins… in that order. So, when the body needs to expend energy, maybe as a result of your sudden burst in energy, it seeks out a carb source. When it doesn’t find it, it then seeks out fats. If that isn’t available either, it then looks for proteins. Ketones are usually a product of the fat to energy conversion process. And some smart nutritional experts are taking advantage of this by publishing information materials, trainings and course preaching the benefits of ketogenic dieting as well as how you can accelerate the process. The ketogenic diet is essentially a low carb, moderate protein, high fat diet designed to trigger the breakdown of the body’s fat reserves. With this diet, the body is essentially forced to seek out fats as an energy source, breaking them down in the process and triggering weight loss. The ketones produced by this process in the liver are the energy sources. While the results per weight loss is questionable, doctors have used this for years to treat unique cases of difficult epilepsy, particularly in children. Diabetic Continue reading >>

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