The Ketogenic Diet For Fat Loss & Much More
In this article you will learn: What Ketosis is and how it relates to fat metabolism. How to structure your diet in such a way as to create a healthy state of ketosis for fat loss, massively improved energy levels and many other health benefits. To put it simply, ketosis is the metabolic state wherein your body is burning predominantly fat to produce energy. Ketones are the energy substrate your body makes from fats you eat and from your own bodyfat. Getting into ketosis (fat burning mode) is a highly sought after state for anyone who desires to lose bodyfat. There are a few things that can get in the way of being in fat burning mode and we will review them in this post. For a more elaborate definition of ketosis, here is an excerpt from wikipedia: Note: when glucose is available for energy then the body will generally not produce ketones (i.e. will not burn fat). Glucose can come from eating foods that contain carbohydrates and it can also come from protein through a process mentioned above called gluconeogenesis (the production of glucose from protein.) That means that if you are eating carbohydrates often or too much protein, it can keep you out of fat burning mode. Before you jump into trying to follow a ketogenic diet you have to first determine if your body will be able to run primarily on fats for energy. The ketogenic diet is very high in fat, which means you need to be able to digest fat very effectively if you are going to thrive on this diet. Effective digestion of all the fat you eat on a ketogenic diet require your liver and gall bladder to be working well - i.e. producing and effectively secreting sufficient amounts of bile. Bile is an alkaline liquid soap/salt that your liver makes and your gall bladder stores and concentrates. When you eat any meal, the Continue reading >>
What Is Ketosis?
Ketosis is a metabolic state of the body that comes from consuming a low-carb, moderate protein, & higher-fat diet that forces your body to use KETONES as its energy source. By controlling your intake of these macronutrients, you are essentially draining the body of its common energy source (glucose) and in turn it reacts by creating its own energy source from the fat you have stored. In other words, in the absence of carbs & sugar your body will burn FAT for fuel! Specifically abnormally stored fat which lies within the tummy, hips, thighs, triceps, and face! The problem with sugar & carbohydrates is that is spikes blood glucose, which in turn causes an insulin spike. This insulin spike then causes a "crash" - which leads to hunger, cravings, & the need for more fuel. Some people may reach for more caffeine to get them through the day etc. You typically get glucose from your diet by eating carbohydrates like: Sugar Bread Grains Fruit Starchy Vegetables The excess carbs & sugar people consume on a daily basis, over time, gets stored as fat IF you're not burning it off via strenuous exercise. This has no lead us into an obesity epidemic. Currently 71% of the U.S. is overweight or obese! When you burn off excess glucose as your energy source, it is forced to resort to using the stores you currently have, FAT (i.e. preferred energy source of the body), as a source of energy. As that fat is burned it releases your new energy source into your body (ketones) which are measured in both your bloodstream and urine. A popular term when following a ketogenic lifestyle is called the "Keto Flu". Essentially the first several days are miserable. Current research shows it takes a good 5-7 days before you can achieve a state of nutritional ketosis. This causes many people to quit becau Continue reading >>
Ketone Urine Test
Diabetes patients are often instructed by their doctor to consistently tested for ketone levels. It is a very important urine test as it shows indications of worsening diabetes condition and possible kidney ineffectiveness which can lead to a number of complications and even kidney failure and even death if the body is not helped to recover its proper insulin metabolism. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com The test can be done by taking a urine sample, but also a blood sample. There are over-the-counter tests available at general pharmacies. Blood glucose levels are good indicators to have the test done if the glucose levels are abnormal. Other indicators are frequent urination, thirst, rapid breathing, nausea, vomiting, shortness of breath, fatigue, a fruity smell to your breath, muscle aches or stiffness, and confusion. Pregnant women with diabetes should regularly check their ketone levels before eating in the morning. What Are Ketones Ketones are chemicals produced when the body does not have enough insulin in the blood. When ketones build up in the body for a long time, the body is forced to burn fat to get the energy it would have gotten from insulin. Over time, serious illness or coma can result involving problems with the kidneys. Ketone buildup is especially dangerous to diabetes patients as complications can result in Diabetic Ketoacidosis. If you suspect you may be at risk of having increased levels of ketones, you may want to do a urine ketone test. More general urine tests (urinalysis) can usually tell a bigger picture about urine composition. Monitoring Ketone Levels As mentioned earlier, there are over the counter urine tests that measure the k Continue reading >>
Can A Low-carb Diet Make One's Urine Smell Bad?
Urine usually has little odor to it, so you may be puzzled if yours smells stronger than usual. A restrictive low-carb diet can put you into a state of ketosis, a side effect of which is a fruity-smelling urine. Moderate low-carb diets are unlikely to give your urine an unusual odor, however, so consider other causes and, if still not sure why your urine smells, consult your medical provider. Video of the Day It's unlikely that you'll reach the state of ketosis with moderately low-carb diets. You'll need to follow a restrictive plan, such as the Atkins 20™ diet, which only allows 20 grams of carbs per day, with virtually all high-carb foods off your plate. You focus on moderate amounts of protein and large amounts of fat. No added sugar, fruit, grains or starchy vegetables are allowed in a ketogenic diet. Meals consists of meats, cold-pressed oils and leafy, watery vegetables. Nuts, eggs and cheese serve as snacks. After several days or weeks of following this extremely low-carb plan, your body starts to produce ketones. You don't have enough carbs for energy, so, to fuel activity, your body becomes efficient at burning fat and the liver produces ketones to fuel the brain. This production is normal, but not regularly experienced by people that consume the 225 to 300 grams of carbohydrates recommended on a standard American 2,000-calorie diet. Benefits of the ketogenic diet include stabilization of blood sugar and insulin levels and the weight loss that results from your body reaching into your fat stores for energy. The diet may also help alleviate symptoms of a number of diseases, including neurological conditions and some cancers. Your Urine on Ketosis One of the first signs that you've reached a state of ketosis is frequent urination. As the diet stabilizes your in Continue reading >>
Dehydration Or Something More? Decoding Your Urine’s Color
Without costing you a penny, keeping track of the color of your pee is a great way to monitor wellness. Peeking into the toilet bowl after you’ve urinated can give insight into your body’s current state of health. Even though the color of your pee can reveal a wide range of issues, few take advantage of this easily accessible health barometer. According to Thomas Griebling, MD, MPH, vice chair of the urology department at the University of Kansas, “Urine and urinalysis have, for hundreds of years, been one of the ways physicians have looked at health. From a historical view, urinalysis was one of the original windows into what’s happening in the body.” This window is possible because many of the substances circulating in the body, including bacteria, yeast, excess protein and sugar, eventually make their way into the urine. Our urine’s color is one of the oldest and simplest types of urinalysis. The urine can take on most colors of the rainbow. Several yellow hues are most common; however, they are not the only colors that can be normal. Below is a list of the most frequently seen urine colors and accompanying explanations of what that color might imply: Clear or transparent – Clear colored urine usually means you are drinking too many fluids or too much coffee. Diuretics, whether in the form of coffee or medications, force the body to eliminate lots of water. If reducing water and coffee intake still results in transparent pee, discuss this with a physician as it could implicate a kidney problem. Light yellow, straw-colored, yellow or gold – Due to the pigment called urochrome, these types of yellows are ideal, indicating properly functioning kidneys and adequate hydration levels. Bright or fluorescent yellow – This startling color is most likely the Continue reading >>
A Guide To Ketosis
Here is the guide to ketosis. The contents of this article can be located here. If you're currently wondering what on earth ketosis even is, then you're in luck for I plan not only to befuddle but also to enlighten. All you have to do is read on. I've personally had fantastic results on keto, and I really believe in the validity of this diet - not only in terms of fat-loss, but also in terms of health-gain. There is a lot of understandable skepticism and tons of misconceptions about keto; I want to let newcomers know, however surprising it may be, that keto (or at least a diet low in grains/sugars and high in fats) is a very healthy diet with numerous benefits. This guide is very long so I've partitioned this post into subsections. The links contained within the contents are 'clickable' and will transport you directly to that section. You can also right click and select "copy link address" of a particular section/section title, and you can either bookmark it so that you can return to a specific section easily or you can give the link to a friend if you want them to read a particular section. If you want to return to the contents of the page simply click on the 'upwards' arrows that are next to each of the section titles within the main article. Contents I. Why You Should Care About Ketosis: The Benefits of a Ketogenic Diet 1A. Ketosis Increases Neuronal Stabilization and Mental Focus 1B. Ketosis Promotes the Loss of Body-Fat and LDL Cholesterol 1C. Ketosis Eliminates Various Ailments such as Type 2 Diabetes and Hypertension 1D. Ketosis Treats Several Diseases such as Alzheimer's and Various Cancers 1E. Ketosis Promotes Cardiovascular Health 1F. Ketosis Preserves Lean-Body Mass 1G. One Will Lose Body-fat More Quickly on Keto Than Not 1H. Ketosis Blunts Appetite and Incre Continue reading >>
Ketosis Myths And Facts On The
Most people experience a condition called ketosis when they suddenly go from a high-carbohydrate diet to a low-carbohydrate diet. This occurs when ketone molecules are circulating in the blood in a higher amount than on the previous high-carbohydrate diet. Ketosis is a normal physiological state caused by very normal and healthy body functions contrary to the myths, distortions, and lies published by vegetarians and other high-carbohydrate diet supporters. Ketosis allows the body to function efficiently and live off of stored body fat when necessary. Ketones are not a poison which is how most medical and nutritional experts refer to them. Ketones make the body run more efficiently and provide a backup fuel source for the brain. The three substances known as ketone bodies are acetoacetic acid, beta-hydroxybutyric acid, and acetone. Some unknowledgeable people have an absolute fit when told that ketosis produces acetones in the blood, since acetone is a common household solvent. Acetone is commonly used as a fingernail polish remover. The body produces ketones as the preferred fuel for the heart, outer part of the kidneys, and most areas of the brain. Ketoacidosis is a life-threatening condition commonly associated with Type 1 diabetes and insulin-dependent Type 2 diabetes. Ketoacidosis is not the same as normal dietary ketosis. The abnormally low level of insulin in the diabetic leads to a toxic build-up of blood glucose, causing excess urination, thirst, and dehydration. The glucose cannot enter the cells to produce energy in the absence of insulin. This causes the body to break down an excessive amount of body fat and muscle tissues for energy. Ketoacidosis is an unhealthy condition in which the body has excessively high glucose and ketone bodies at the same time. The Continue reading >>
Note: Ketosis and its symptoms are often confused with diabetic ketoacidosis. However, diabetic ketoacidosis is a life-threatening condition, where a severe deficiency of insulin, leads to a toxic buildup of blood glucose, accompanied by excessive breakdown of fat and muscle tissues. However, such alarming levels of ketone bodies are not usually seen in healthy individuals. Our body produces energy from the glucose we get from the consumed carbohydrates. But when glucose is not available, the liver produces ketone bodies to provide the body with the required energy. Although ketones are always present in the body, their levels can rise during a period of prolonged fasting. This condition is called ketosis. The most common cause of ketosis is following a low-carb diet. When one switches over from a high-glycemic diet to a low-glycemic diet, their body enters into a stage of ketosis. The body does not immediately start producing ketones, but if carbohydrates are not included in the diet for a long time, say two days or more, the body starts utilizing the energy from its fat stores. The glucose is thus preserved only for dire conditions like preventing protein and muscle breakdown. The initial stage of ketosis is considered relatively harmless. In fact, ketosis has also been deliberately induced through a ketogenic diet to treat epilepsy. However, prolonged ketosis is harmful for the body and is highly discouraged. Symptoms The most common symptoms of ketosis include: Fatigue Dizziness Headache Excessive thirst Nausea accompanied by abdominal pain Problems with sleeping Bad breath Cold hands and feet Metallic, sweet, or fruity taste in the mouth Strong smelling urine Loss of appetite Temporary sense of euphoria Diagnosis A confirmatory urine test can be done to see whether Continue reading >>
Urine Multistix Analysis Interpretation
Contents 1 Urine testing 2 Interpreting results (These can be bought from my online shop here - Multistix ) Multistix Reagent strips can be used to test urine for glucose, ketones, specific gravity, blood, pH, protein, nitrites and leucocytes. All these are clues to disease of the kidneys, urinary tract and other problems such as diabetes. Urine testing should always be undertaken in any case where the diagnosis is in doubt. The dipsticks should be kept at all times in the sealed container. Heat, cold, moisture and light will spoil the sticks. Do not touch the coloured squares, not because they are poisonous, but because moisture on your fingers may spoil the test. A full pot of 25 sticks can be kept for up to 12 months, but check the “use by" date. Take a look at one of the sticks. The colours on the stick should correspond with the colours on the left-hand side of the chart (except for specific gravity, which matches the colour on the right-hand side of the chart). For example, glucose should be a greeny-blue, ketones a pale pink, specific gravity a yellow, blood a pale yellow, pH an orange, protein a pale-yellow, nitrites a buff colour and leucocytes a pale cream colour. If the sticks are not these colours to start, then they may have gone off and you shouldn't use them. You need to check the reading for each substance at the correct time so be prepared to measure the time accurately, i.e. have the colour chart and a watch ready. Make a record of your reading on a piece of paper for future reference. To use a stick, collect a sample of urine into clean jar. Dip one multistix into the sample, hold for a couple of seconds, remove the stick and knock off the drips. Compare the colours with those on the colour chart. 1. Glucose — at 30 seconds look at the colour of t Continue reading >>
Ketosis And Gout.
Page 9 of 10 about the Atkins diet for gout Referenced studies and study abstracts, the numbers in brackets, are listed on page 10 of the gout and the Atkins diet section The Gout and the Atkins diet articles are across ten pages. Navigation for these pages - Use the links at the bottom of the articles to go to each page, or return to a formerly viewed page. WHAT IS LIPOLYSIS - KETOSIS? Lipolysis means fat burning, and ketosis is the generation of ketone bodies caused by lipolysis. A central feature of the Atkins diet is that when the body is starved of glucose from carbohydrates, after a couple of days or so, it turns to burning fat for energy as its primary source of fuel. Hence the weight loss. The human body, and the brain, use ketone bodies for fuel too. Ketones circulate in the blood and they are eventually excreted in the urine, (mainly) but also in perspiration and in breath. The lipostix or ketostix you can purchase from pharmacies (chemists) or online, measure the amount ketones your burning fat produces by indicating the amount in urine. The greater their volume of in urine, the more fat you are burning. The ketosis test is easy to do. The beauty of the stix is that they tell you whether you really are limiting your carbohydrates sufficiently, and they should tell you in advance whether you're losing weight. They would also warn if you are "burning" too many ketones. If so they would be at their maximum purple colour (color), and you would probably be losing weight too quickly on Atkins, which may trigger a gout attack. They aren't expensive. Do ketones raise uric acid? One criticism of ketosis is that, like elevated insulin, ketones inhibit uric acid excretion which causes raised uric acid (UA). So are ketosis and gout connected? A study did demonstrate rais Continue reading >>
Tweet Ketone testing is a key part of type 1 diabetes management as it helps to prevent a dangerous short term complication, ketoacidosis, from occurring. If you have type 1 diabetes, it is recommended that you have ketone testing supplies on your prescription. Ketone testing may also be useful in people with other types of diabetes that are dependent upon insulin. Why test for ketones? Ketones are produced by the body as an alternative source of energy to sugar. The body produces ketones by breaking down fats, this process is known as ketosis. Ketones may be produced as part of weight loss, however, it’s important for people with diabetes on insulin to note that ketones can be produced when the body has insufficient insulin. When the body has too little insulin, it means that cells of the body cannot take in enough sugar from the blood. To compensate for this, the body will start to break down fat to provide ketones. However, if a high level of ketones is produced, this can cause the blood to become acidic which can lead to illness and even potential danger to organs if not treated in time. This state is referred to as diabetic ketoacidosis. Where can I get ketone testing kits and sensors? The most accurate way of testing for ketones is to use a meter that measures blood ketone levels. The following blood glucose meters are able to test blood ketone levels in addition to blood glucose levels: Abbott - FreeStyle Optium Neo Menarini - GlucoMen LX Plus If you take insulin, you should be able to get these prescribed by your GP. You can also test urine for ketone levels, however, urine ketone testing is not as accurate as blood ketone testing as the levels of ketones in the urine will usually only reflect a level of up to a few hours previously. When to test for ketones? Continue reading >>
Ketosis & Measuring Ketones
Generally, ketone concentrations are lower in the morning and higher in the evening. Whatever time you pick to measure ketone levels, make sure to keep it consistent. Also, do not measure your ketone levels right after exercise. Ketone levels tend to be lower while your glucose levels higher so you won't get representative numbers. Keep in mind there are daily fluctuations caused by changes in hormone levels. Don't get discouraged! Another aspect that affects the level of ketones is the amount of fat in your diet. Some of you may show higher concentration of ketones after a high-fat meal. Coconut oil contains MCTs that will help you boost ketones. To easily increase your fat intake on a ketogenic diet, try fat bombs - snacks with at least 80% fat content. Ketone levels tend to be higher after extensive aerobic exercise as your body depletes glycogen stores. Exercise may help you get into ketosis faster. ketogenic "fruity" breath is not pleasant for most people. To avoid this, drink a lot of water, mint tea and make sure you eat foods rich in electrolytes. Avoid too many chewing gums and mints, as it may put you out of ketosis; there may be hidden carbs affecting your blood sugar. Increase your electrolyte intake, especially potassium. You are likely going to lose some sodium and potassium when switching to the keto diet. Finally, if you find it hard to lose weight on a ketogenic diet, there may be plenty other reasons than the level of ketone bodies: Not Losing Weight on Low-Carb Ketogenic Diet? Don’t Give Up and Read Further. Continue reading >>
What Is Ketosis, And How Long Does It Take To Get Into Ketosis?
Ketosis is a natural state of the body in which it is fueled almost solely by fat. This happens when a person fasts or adheres to a very low carbohydrate diet. The exciting thing about ketosis and ketogenic diets is that you can lose a lot of weight while eating a normal quantity of food. You don’t have to suffer through skimpy portions. There are other benefits of keeping a ketogenic diet as well. These will be explained in the following article. An Explanation of Ketosis The root “keto” in the word ketosis comes from the type of fuel that the body produces when blood sugar is in low supply. The small molecules that are used as fuel are called “ketones.” If you consume very few carbohydrates and only a moderate amount of protein, then the body begins to produce ketones. Ketones are made by the liver from fat. Both the body and the brain can use them as fuel. The brain cannot directly function from fat. It must convert the fat into ketones. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com When you go on a ketogenic diet, your body almost solely runs on fat. Your insulin levels become rather low as well. Since you are burning so much fat, this is a great way to lose weight. Studies show that ketogenic diets result in greater weight loss. The fastest way to get into ketosis is by fasting. However, you cannot fast for very long, so you need to start a low carb diet. The Brain and Ketones Many people think that the brain needs carbohydrates to function. This is not really true. The brain can work well simply by burning ketones. The reality is that many people feel like they have even more energy and focus when they are fueled by ketones. Benefits of Ketosis There ar Continue reading >>
How Long Does It Take To Get Into Ketosis?
A question a lot of people who start a Ketogenic Diet want to know is, how long does it take to get into ketosis? After all, it is being in a state of ketosis that makes the diet, “ketogenic” in the first place. Being in Ketosis not only supercharges your body to be in an optimal fat-burning zone. It also gives you a longer, sustained energy, enhanced cognition, improved focus and other neuroprotective benefits. The Advantages of Ketosis don’t end there Being on a Ketogenic Diet and having your body rely on fats as its fuel comes with cardiovascular benefits as well. It has been shown that ketosis lowers bad LDL cholesterol while increasing good HDL cholesterol, decreasing a person’s risk of heart disease as well as improving insulin resistance amongst others. There are also studies into the ketogenic diet’s effects on Alzheimers Disease, Bipolar Disorder among others that have shown promising results. The Ketogenic Diet itself was used in the early 1900’s to control epileptic seizures and is still used today for those resistant to seizure medication. But we won’t dive deeply into all of that today. Today we’re going to answer the question, how long does it take to get into ketosis? So, how long does it take to get into Ketosis? Nobody can tell you accurately how long it will take to get into ketosis as the time it takes for your body to start creating ketone bodies varies between individuals. We all have unique metabolisms, varying resistance to insulin, previous diet, and other biological factors that differentiate us from one another. If one were to give a timeframe, it would be safe to say that typically you can expect your body to get into ketosis within a period of 2-10 days if you stick to the recommended macro nutrients. (use our keto calculator Continue reading >>
Ketosis symptoms are a result of the way the body gets rid of the excess ketone bodies which build up in the blood stream when a person eats a low carb, ketogenic diet. In short, the body has three ways of dealing with excess ketone bodies: First, the muscles liver and brain can burn them for energy in the cells. Second, the body can breathe ketones out through the lungs. And third, the body can flush ketones out through the kidneys and urine. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com The ketosis symptoms associated with the benign dietary ketosis caused by eating a low carb, ketogenic diet are not dangerous. They may differ for each individual, with the most common symptoms being: Ketosis breath, which has a fruity odor, and the person in deep ketosis may feel a sort of slight burning in the nose and a slight smell of ammonia. Dry mouth, which is alleviated by drinking more regular tap or bottled water. (Reverse osmosis water will make this worse.) In the first week of beginning a ketogenic diet, most people experience frequent urination followed by fatigue, as insulin levels come down, and the kidneys release extraneous water stores. Minerals such as sodium, magnesium and potassium are also lost with excreted urine, and it is the mineral loss that causes the fatigue. This can be offset by eating more salt, drinking more fluids, and increasing the intake of magnesium and potassium containing foods. (Dairy foods and avocados are high in potassium, and you can drink broth for more sodium.) A slight headache at first which goes away in a few days. This is usually a sign of not getting enough salt. Ketone bodies become detectable in the urine. Ketone bodies are molecu Continue reading >>