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Ketosis What To Expect

How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?

How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?

This is one of those questions that gets asked a lot so I wanted to address it in this post. I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila they’re at their ideal weight. I loved the thought of getting into a fat burning state and just watching the excess pounds melt away. In actuality, it took me about a year to lose 30 pounds. However it didn’t take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks. Every Woman is Different The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer. Your body’s main goal is always survival and health. It doesn’t care about how it looks, it cares about how it’s functioning. When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss. If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this). Embarking on a journey of health is a little like embarking on a journey Continue reading >>

What To Expect

What To Expect

What should I expect when starting a keto diet? –Frequent urination. When first starting a ketogenic diet, you will notice more frequent urination. This is normal. Carbohydrates hold onto excess water, and since you are limiting carbohydrates, your body is no longer holding onto this excess fluid. When this begins, you will need to consciously increase your electrolytes (sodium, potassium, magnesium, and calcium) and water. The added electrolytes will help you maintain hydration levels and avoid unpleasant side effects of dehydration such as muscle cramping, constipation, and headaches. My favorite electrolytes are saltstick caps (can be purchased on amazon). I take at least 4 a day along with plenty of water (at least 64 oz a day — sometimes closer to 100 oz). –Weight loss. Most people notice weight loss that begins occurring very rapidly. At first, this is due to the purging of excess water weight. You may then notice a “plateau” in your weight loss. Do not be discouraged (if your goal is indeed weight loss), as this is also normal. Most people begin noticing that their clothes fit more loosely before the scale begins to really show a difference. –Hunger. While your body is making the transition from being a “sugar burner” (glucose) to being a “fat burner” (ketones), you may experience hunger or cravings. The best defense is a good offense in this regard. Plan ahead and keep keto-friendly, high fat snacks on hand. Avocado, coconut oil (yes, you can eat this straight), hard boiled eggs, ghee, homemade fat bombs, pork rinds, macadamia nuts, and almond butter are all great snacks. Watch the portions on the pork rinds (protein), macadamia nuts and almonds / almond butter (carbs) to be sure you stay within your determined daily limits and macro ratios. Continue reading >>

What You Can Expect The First Two Weeks Of Induction

What You Can Expect The First Two Weeks Of Induction

The first piece of advice we can offer you, paradoxically, is to have no set expectations. Just because your best friend or spouse lost 7 pounds on Atkins the first week of Phase 1, Induction, don’t assume it will be the same for you. If you’ve been eating lots of poor-quality carbohydrates, this way of eating will be a significant change for you, and it may take some time for your body to adjust. You may also be giving up many of your old high-carb comfort foods, which may leave you feeling emotionally bereft. Both reactions are normal. Record any such feelings in your diet journal along with a list of the foods you’ve eaten. You can find online support and answers to specific questions on the Community Forums during this transition (as well as at any other time) and link up with Atkins “newbies” and old hands. Here’s what else you are likely to experience when you start Induction: You’ll lose water weight. Most people lose a couple of pounds of water weight in the first few days, but you may lose more or less. Then you’ll start to lose fat pounds. But don’t get hung up on the scale. Lost inches are just as significant as lost pounds. So if your clothes seem to feel a bit looser, even if your weight is constant, you’re on the right track. It’s perfectly normal for your body to vary from day to day, so we recommend that you weigh yourself just once or twice a week at roughly the same time of day and take your measurements. That way, you’re more likely to see positive and meaningful results. Weight averaging over the long haul is a better way of looking at weight loss. Daily fluctuations will drive you crazy. You might experience certain symptoms that result from the diet’s diuretic effect, but you can minimize your chances of experiencing them Continue reading >>

Keto Flu 101: Everything You Need To Know

Keto Flu 101: Everything You Need To Know

In Keto Flu 101 my goal is to answer the questions I get asked on a daily basis about the Keto Flu. Many people who are interested in going into ketosis are afraid that they will get the keto flu and are looking for ways to avoid getting it all together. While every person’s experience is different, knowledge is power, so prepare to arm yourself with as much information about the keto flu as possible before you start the diet, so you know what to expect. ~ This post contains affiliate links to help you find the products we use. Already started Keto? Don’t worry; this post will still give you the tools you need to prepare yourself as well. Look, this is the rest of your life we are talking about. As my favorite author, C.S. Lewis said “Hardship often prepares an ordinary person for an extraordinary destiny.” and that is true even in the case of the keto flu! Keto Flu 101: Everything You Need To Know The “keto flu” is what we commonly call carbohydrate withdrawal symptoms. These symptoms usually occur in people who start a low carb diet that alters their hormones and causes and electrolyte imbalances. Don’t let this alarm you; this is a GREAT thing. In other words, it describes a cycle in the body adapting to a newly started low carb diet. Think about the keyword here, which is withdrawal. The same way an addict withdrawal from any drug. Your body is so used to living off of carbs that both your body and your mind think you need these to survive. On most diets you’ve tried in the past, your mind was probably much harder to fight than your body. Maybe you’ve never been on a diet that caused you to go through any form of withdrawal, and that’s where you’ll find the greatest source of power when it comes to Keto! With Keto, once your body goes through w Continue reading >>

The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating

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 >>

Life On Keto – What To Expect On A Ketogenic Diet

Life On Keto – What To Expect On A Ketogenic Diet

A Ketogenic diet when done correctly, is a very simple and effective tool for fat loss and muscle gains. If you are unsure what a Ketogenic Diet is, check out my introduction post to Ketogenic dieting here. Speaking from experience of being on a personally modified Ketogenic diet for almost two years, I am going to enlighten you as to what you can expect when you undertake the low carb, high fat lifestyle. THE GOOD 1. Increased Testosterone Keto, when done correctly, and by correctly I mean eating a large quantities of meat, restricting carbs to under 30 – 50g per day and making sure you get a decent serve of veggies every day, you’re going to be naturally boosting your testosterone levels, and will notice that you will start feeling more and more awesome as time goes on. Cholesterol is a precursor for testosterone production and you should be eating a lot of cholesterol rich foods on Keto. When your body isn’t dealing with inflammation caused by the ignorant abuse of carbohydrates, you’ll notice that your blood work will improve from eating cholesterol rich foods (it’s the carbohydrates that cause the unhealthy levels), which is largely responsible for increasing your test levels. High testosterone will result in you becoming: More aggressive Stronger Smarter Leaner Happier More physically attractive More sexually aggressive and desirable More disciplined More awesome in all regards If you do Keto correctly and your testosterone levels will shoot through the roof. 2. Mental Focus When your brain is using ketones for fuel, you can literally feel the difference If you have ever successfully applied Ketogenic dieting before, you probably would have noticed an improvement in your mental focus. That’s because your brain operates much more effectively on ketones Continue reading >>

7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet

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 >>

End Of Food Cravings

End Of Food Cravings

End of food cravings No need for constant snacking Satiety between meals Eat fat to lose fat Not thinking about your next meal No binge eating No cranky blood sugar crashes throughout the day Food freedom Food as medicine Balanced hormones Maintaining muscle mass with ease No need to take handfuls of supplements Unlimited energy Laser focused Epigenetic control Disease protection and immunity Exercise for fun Get your life back Live your potential What is the ketogenic diet? A ketogenic diet is quite simply a way of eating that puts the body into a process called ketosis, whereby fats are burned instead of carbohydrates for the body’s main energy source. A proper ketogenic diet calls for the dieter to consume high amounts of fat, adequate amounts of protein, and very low amounts of carbohydrates. Our bodies are used to turning carbohydrates into glucose to send all over the body as energy. When we enter ketosis by sufficiently limiting our carbohydrate intake, our livers start breaking down fat cells into fatty acids and ketones, to be used as energy. Continue reading >>

What To Expect From Your Weight Loss Journey On The Keto Diet

What To Expect From Your Weight Loss Journey On The Keto Diet

You have decided that you’d like to give the keto diet a try, have figured out your macros and are now ready to embark on your weight loss journey, but are unsure what to expect from it? In this article, we will give you a preview of the typical schedule of weight loss on keto and what you can expect. We’ll give you a clear (and realistic) outline of the stages that you’ll likely go through. The first week – achieving ketosis In the first couple of days after you start following a ketogenic diet (by limiting your net carb intake to 20g/day and consuming sufficient fat and protein), your body will be using the glycogen that is stored in your liver and muscles as its primary fuel source. Once the glycogen gets depleted, your body will need to switch to burning fat as a primary fuel (instead of glucose), which means that you’ll enter a state called nutritional ketosis. Depending on your previous diet and how dependent on carbs you were, this might be a huge change for your body, and it will need some time to get used to it. Once ketosis is achieved, a lot of people experience something called the keto flu – a transitional flu-like state where you might have one or more of the following symptoms: dry mouth fatigue & dizziness headaches insomnia irritability carb cravings. To relieve these, make sure that you’re taking in enough electrolytes (sodium, potassium and magnesium) and that you’re well-hydrated. You might want to skip the high intensity workouts for a couple of days and give yourself some rest (and enough sleep). The weight loss during the first week During the adjustment phase, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of it will be water weight, as each gram of glycogen is bound to at least 3 grams of water, and you Continue reading >>

First Week: Top 3 Keto Conundrums

First Week: Top 3 Keto Conundrums

The low carb lifestyle is known to sculpt some serious fat off your body. Many followers of the keto diet experience rapid weight loss, low hunger levels, and good energy levels. Since you cut out most of the high sugar foods, controlling your calories becomes a breeze. Sounds like an easy plan to success, right? Those who joined the ketogenic army can attest that the early weight loss comes with a toll. The first week of low carb living can be daunting, both mentally and physically. As your brain and body are adapting to a life without glucose, you may become outright miserable. Don’t go shoving cake down your neck just yet – the misery passes. To have an idea what you’ll go through, check out these common side effects that most go through when switching to a keto diet. Usually they only last for the first few days to a week, but preparing yourself for what might come will always help. Mental and Physical Fogginess The first major sign – coming 2 or 3 days into your ketogenic transition – will be the fogginess. You’re brain likes to take it easy and it if had a choice, would run on only glucose. As your body is switching from glucose to ketones as its main source of energy, your body will continue to burn the last stores of glycogen. This results in a foggy haze that might make it hard to concentrate. You might find yourself staring into space or feeling lethargic, but have no fear – it will pass. Headaches might pound at your door, nausea can pit in your stomach, muscle cramps can ruin your day and irritability can spark arguments, but knowing this can help you plan. Switch your diet in the middle of the week, so you will have the weekend to fully rest and recover from your transition. What we suggest is to go super low carb for the first week, which mea Continue reading >>

My Six-week Keto Diet Experiment

My Six-week Keto Diet Experiment

When Ros Lawrence first heard of a diet that allowed her to eat foods she normally denied herself, especially peanut butter, she immediately decided to give it a go. What would you say if I told you there's a diet where you can eat all the food you normally deny yourself, stop counting tedious calories, shift some weight, gain extra muscle and get an energy boost too? If you're anything like me you'd be asking 'where do I sign up?'! So when I heard about the ketogenic diet from a colleague I was immediately intrigued. This simply sounded too good to be true. Could I really eat fat and get lean? Enjoy peanut butter treats and squeeze into my skinny jeans? Never one to shy away from a challenge, I decided to see for myself, and so began my six-week experiment with the ketogenic diet… What is a ketogenic diet? In its simplest form, this is an extremely low-carb, high-fat diet. It's based on the principle that by lowering your carb intake your body is pushed into a metabolic state known as ketosis (pronounced key -tow -sis), where it switches from burning carbs as its primary energy source to burning fat. To be more precise, it uses ketone bodies or ketones from the breakdown of fatty acids in the liver – hence the name, ketosis. Now that fatty fuel can come from a meal you've just eaten or from the stores of fat on your body (aka, the evil muffin top). Ketosis is a metabolic process that the body initiates to help us survive when our food intake is low. Typically our bodies run on glucose derived from the breakdown of carbs – this is because glucose is the easiest molecule for the body to convert and use as energy, so it will be chosen over any other energy source. But when your body doesn't have enough carbs for your energy needs it will switch to ketosis to keep yo Continue reading >>

You Can Expect To Lose Anywhere From 1 - 7 Pounds A Week While Taking Rapidketosis.

You Can Expect To Lose Anywhere From 1 - 7 Pounds A Week While Taking Rapidketosis.

Sorry, no compatible source and playback technology were found for this video. Try using another browser like Chrome or download the latest Adobe Flash Player. When you first start taking RapidKetosis, and you rapidly switch from burning carbs as your primary fuel source to your bodies own fat as your primary fuel source, your body does not know what to do. Your body is not prepared for the switch. It doesn't have the right anything to process your fats as fuels - not the right enzymes, not the right chemicals, not the right anything. As a result you may feel some GI discomfort. I.E. - gas, bloating, nausea, diarrhea, constipation, light-headiness, etc., etc. If you notice yourself getting angrier/upset easier or more often or if you notice your memory is slipping a little, then you need to eat more good fats. THESE ARE ALL NORMAL AND GOOD SIGNS. ​They all mean RapidKetosis is working and your body is starting to use your fat as fuel. All these symptoms will get better once your body learns how to burn your own fat as fuel. All these good signs will pass. Sometimes they pass in an hour or two, sometimes it takes a week or so. Most of these "fat burning" signals pass in a few days. You can also expect to be way less hungry, within a couple of days. Usually most people have a suppressed appetite in 3 - 5 days. So much so that they almost have to remember to eat or force themselves to eat. Again, this is a normal reaction and a very good sign that RapdiKetosis is working well. Expect to feel a little more tired the first few days/weeks until your body has fully become keto-adaptive. After your body becomes fully keto-adaptive in about 4 - 6 weeks, you will experience more energy than you have ever experienced in your life. The reason you will have tons of energy is becau Continue reading >>

Ketogenic Diet: What Can I Expect?

Ketogenic Diet: What Can I Expect?

Last week we talked about the medical side of keto, with research-based information driving the dialogue - but what does all that data translate into when we truly implement the diet into our everyday routine? Everyone’s system is different, and knowing what to expect for yourself can be as important as understanding the benefits of a dietary change. There are multiple equally important facets worth your consideration when heading towards a keto diet. Preparation is important, and includes but is not limited to understanding how keto is going to affect your body. Studying what foods you can eat, why the diet is constructed as it is, and stocking your kitchen with groceries that empower you and help you to organize in advance will boost your chances at success. From a physicality perspective you can expect weight loss, naturally, but be mindful of the reality that everyone’s body responds differently to dietary changes, and these responses can include constipation and flu-like symptoms. The side effects are varying, and you should consult your doctor if issues arise. In terms of what to expect, members of the Cornerstone team have been doing the keto diet and one was kind enough to report back on her experiences: 10 Things I Learned When I Did Keto The keto flu doesn't happen to everyone. I had a strange woozy feeling as the shift happened but it was nothing that disrupted my work and life. Making sure you are consuming enough electrolytes and a variety of foods will ease you gently into ketosis. My cravings went away. Really. I found myself eating the food that I was allowed to eat within the constraints of the diet and feeling satisfied. I was really surprised when people around me were eating my favourite carb-rich foods and I didn't feel even slightly tempted. I Continue reading >>

How Much Weight Can You Expect To Lose In 5 Weeks Eating A Low-carb Diet?

How Much Weight Can You Expect To Lose In 5 Weeks Eating A Low-carb Diet?

That big event you want to look your best for is coming up in just over a month, and you want to calculate how many pounds you can drop before then if you commit to eating low-carb. The answer really depends on the strictness of your low-carb regimen, your age and how much weight you have to lose -- younger men and people with more weight to lose tend to drop pounds most rapidly. An extremely low-carb diet is likely to yield faster immediate weight loss, but a less restricted level of carbs may be easier to follow for five weeks. Video of the Day Why Low-Carb Works for Weight Loss Before figuring out how much weight you can lose, understand why low-carb will help you lose it. First, when you reduce carbs, you cut off a major source of calories -- so you're eating less. On a low-carb diet, you'll probably find yourself eating more protein, which increases satisfaction and takes slightly more calories to digest than carbs and fats. Your appetite will most likely decrease on the diet, too, so you may feel less hungry and have fewer cravings for sweets and other foods with "empty" calories. Eating low-carb also reduces insulin levels. Insulin is a hormone that your body releases in reaction to eating sugars -- whether they come from a can of soda or a bowl of pasta. Too much insulin drives your body to store fat. You also drop a fair amount of water weight when you eat low-carb. One reason is that your kidneys release sodium -- and water -- in response to the lower levels of insulin in your blood. You also lose fluid because the stored carbohydrates in your muscles, also called glycogen, are bound to water, and as you use them for energy, the water is released. An "extremely low-carb" diet contains 50 grams or fewer of carbs per day. This plan leads to the most rapid weight Continue reading >>

How Much Ketosis Do You Need To Lose Weight?

How Much Ketosis Do You Need To Lose Weight?

How much ketosis do you need to lose weight? Can protein shorten life? And does eating extra fat really make you fat? Get the answers in this week’s Q&A with Dr. Andreas Eenfeldt: Clarification concerning Dr. Fung’s article “Does Eating Extra Fat Make You Fat?” If you review the responses to this article, there is total confusion. One even points out the article contradicts information previously provided on the site. While it is reasonable to conclude that most people visiting the site would be overweight and perhaps obese, if Dr Fung is correct, it would seem there would be cautions provided throughout the site concerning eating too much fat. I’m confused so please clarify. Thank you, Sylvia I think we do caution people not to eat too much fat. We say that for the best long-term weight loss effect, you should only eat more fat if you’re hungry. If you’re not hungry and you have excess weight to lose, don’t eat. Adding lots of extra fat to your meals – when you don’t need it to feel satiated – will indeed slow down weight loss. If you want more clarification – and some entertainment – check out the second tip in this short video: Best, Andreas Eenfeldt At what level of ketosis can I expect to lose weight? How long will it take before the body hits ketosis? I am only registering on the second colour of the strip tests, can I expect to lose weight at that level? Only been going just over a week, think I am fairly strict, maybe a bit of full cream milk in tea and coffee instead of cream all the time. Is it unrealistic to be in ketosis at this stage? Shelley Hi! You can certainly lose weight on that level of ketosis. It’s possible to lose weight even without ketosis. Ketosis is simply a definite sign that you’re burning lots of fat and that th Continue reading >>

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