diabetestalk.net

Ketosis What To Expect

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 >>

What You Should Know About The Low-carb Ketogenic Diet

What You Should Know About The Low-carb Ketogenic Diet

Though it was originally developed to treat patients with epilepsy, interest in the ketogenic diet has taken off in recent years as we've learned more about its therapeutic and health benefits. Here’s what you need to know about ‘keto’ and why some health experts believe it's good for your body — especially your brain. Fasting and other ketogenic-like diets have been used to treat conditions like epilepsy for thousands of years. And in fact, a version of the keto diet has been traced back to 500 BC. Fast forwarding a bit, Dr. Rawle Geyelin gave a 1921 presentation to the American Medical Association in which he reported on the remarkable outcomes of several children who had benefited from fasting; his patients were having fewer seizures — and the effect appeared to be long-lasting. Geyelin continued this work, and he developed a tolerable and reproducible high-fat and low carbohydrate diet now formally known as the ketogenic diet. For the next two decades, it was used by physicians to minimize seizures in their patients. Once modern antiepileptic drugs were introduced, however, the practice declined dramatically. But interest in keto was renewed about 20 years ago as a number of scientists began to study it more closely — and not just for its ability to treat epilepsy. As we’re now learning, and despite its reputation as a “starvation” diet, a keto regimen has been shown to confer a variety of benefits. The state of ketosis The ketogenic diet is essentially a way to get our bodies to enter into a condition known as ketosis. Normally, our bodies rely on glucose for fuel — the result of our moderate to high-carb diets. Carbohydrates are broken down to glucose, which gets converted into energy and transported to our muscles and organs. But when carbs ar Continue reading >>

6 Things That Happen To Your Body When You Go On A Ketogenic Diet

6 Things That Happen To Your Body When You Go On A Ketogenic Diet

By now, you've probably heard of the ketogenic diet, or a low-carb, high-fat diet. It’s a popular diet trend among athletes and average folk alike. (Who doesn't love the idea of eating more steak and bacon?) But what actually happens to your body when you go on the ketogenic diet? To understand how the ketogenic diet works, you have to understand ketosis, the process by which your body is starved of glucose for fuel and must look to fat sources instead. Typically, you fuel your body by giving it glucose in the form of carbs, which can be found in flour, grains, vegetables, legumes, dairy products, and fruits. We usually introduce a steady stream of this type of fuel into our bodies with each meal or snack, explains Pamela Nisevich Bede MS, RD, CSSD, LD. These carbohydrates are usually the body’s first choice when looking for an instant fix. “When a carb is available, the body will naturally turn to this to make energy instead of dietary fat or stored body fat. However, when we remove carbohydrates from our diet, our bodies begin to break down fat and turn to a fuel source in the form of ketones, which is more efficient but generally underutilized,” explains Bede. Rob Gronkowski's Diet: This is a modal window. Beginning of dialog window. Escape will cancel and close the window. End of dialog window. Ketones are a substance produced by the liver when the body breaks down fat for energy, which are then released into the blood. Your body's cells use ketones to power everyday activities. When there’s a buildup of ketones in the blood and you’re switching gears into an ketogenic state, your body changes in some incredible ways. 1) Your insulin levels drop. On a normal diet, after eating glucose-containing foods, your insulin levels will be higher. But when you’r 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 >>

Ketogenic Diet As Epilepsy Treatment: What To Expect From The Treatment

Ketogenic Diet As Epilepsy Treatment: What To Expect From The Treatment

Epilepsy refers to a group of neurological disorders characterized by epileptic seizures. Seizures are brief episodes of vigorous shaking. An episode occurs due to abnormal electrical energy within the brain. Unfortunately, epileptic seizure has no known cause. But it could be a result of brain trauma, tumor, substance abuse and genetic mutations. There is also no known cure for epilepsy. It’s also common among children. While epilepsy has no known cure, there are treatments that could help prevent an episode. One such treatment is the ketogenic diet. What is Ketogenic Diet? Ketogenic is a high-calorie, high-fat diet that requires a child to eat four times per day. Each meal, the patient should be given calorific foods from carbohydrates or protein. An example of a meal includes a small portion of chicken, a serving of fruit and loads of butter or cream. Simply put, ketogenic diet isn’t meant for grownups at all. There is the real risk of developing heart diseases if grownups took this diet. To start the diet, the child has to be taken to the hospital for observation. During the first 36 to 48 hours, the patient has to fast. After fasting, solid food is gradually introduced. Most of the food are high in calories. Although a ketogenic diet is accepted for its therapeutic effects, it will not provide all the nutrients your child needs for the day. As such, your child will be given sugar-free supplements. How Ketogenic Diet Works Ketogenic diet was developed in the 1920s and was meant to treat epilepsy. However, after anticonvulsant drugs were introduced, the diet was abandoned. Most experts do not know how this diet change the body at all. But the general concept was by reducing the amount of carbohydrates a person eats, the body will start burning off fat instead. Th Continue reading >>

Preparing For Ketosis

Preparing For Ketosis

Recently, I wrote about Ketogenic eating. If you’re not sure what it is, go and acquaint yourself there, otherwise, keep on reading. Just like any change in your life, it takes time to adapt, and in this case, particularly for your body. How long does it take to enter Ketosis? As with everything biological, it does vary person to person. It could be as short as three days, or as long as ten. Making sure you keep your carbs under 20g a day in the first week is critical. If you make sure your carbs are that low, and fat is adequately high, you can probably expect to be in Ketosis within five days. As your body needs time to start effectively burning fat again, there will be a few days where you feel sub-par, often referred to as “Keto flu” What’s Ketoflu? And how long does it last? Ketoflu is a sort-of carb detox, your body doesn’t have any carbs left to burn, and isn’t yet great at burning fat, so you’ll feel like you have the flu. How poorly you feel and how long it lasts varies, and it’s best to keep hydrated during this time. Many people have reported relief by drinking broth or stock, as sometimes you can feel very, very flat, from a lack of Sodium and Potassium. Thirst, Hydration, and Salt When you cut out carbs, your body will stop retaining unnecessary water. Due to this, you will lose weight rapidly in the first week. Another effect of this is that you’ll be going to the toilet a lot more, and intaking more water than you probably would on another diet. Because of the increased toilet visits, you’ll be losing minerals from your body, so also try and be mindful of how much salt you’re consuming. Remember, the body is very good at telling you what it needs, if you’re craving salt, you probably need it. Tip: See if you can track down ‘Lite Continue reading >>

What To Expect From Ketogenic Diet?

What To Expect From Ketogenic Diet?

Ketogenic diet is fast taking its place in the hall of fame of “clinically proven to be effective” diets. There are numerous health benefits of following a ketogenic lifestyle. Here we guide you about what to expect from ketogenic diet. The state of ketosis The ketogenic diet reduces the intake of carbohydrates, regarding it as the main source of body inflammation and other ailments causing inflammation in our bodies. By taking a diet high in proteins, you set yourself on the path to healthy weight loss along with numerous other benefits for you general well-being. Lose weight As we start to cut down on the carbs, our kidney drains out the potassium and sodium salts from our body. This reduces the amount of water content following a loss in weight due to this process. It should be noted that only strict adherence to this diet can bring out any long-term weight loss goals. Reducing Hyper Tension and High Blood Pressure A decrease in the amount of sugar intake during ketosis, reduces fructose content in our liver. This subsequently helps control the amount of nitric oxide and uric acid in our bodies. The increase of these products due to a high-carb diet narrows the blood vessels resulting in hypertension. When we reduce fructose by following a ketogenic diet, we can easily normalize our blood pressure. Increase HDL-The Good Cholesterol Commonly known as good cholesterol, HDL is actually the lipoproteins that carry cholesterol to the liver so that it can be excreted and not cause any damage to the body. A ketogenic diet consists of high-fat, low-carb foods. This high fat increases the HDL and thus reduces the chances of heart disease. Reduce Diabetes Ketogenic diet can actually help fight against diabetes. When someone suffers from insulin resistance, their bodies are 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 >>

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 >>

Keto Diet Weight Loss Rate – How Fast Can You Lose Weight?

Keto Diet Weight Loss Rate – How Fast Can You Lose Weight?

“I have to lose extra weight fast, urgently, right here and right now. I can not wait a minute, otherwise I cannot wear my favorite clothes to a party, wedding, concert etc.” You are familiar with those thoughts, aren’t you? We always wait until the last day, and then we begin to panic and search for a diet for rapid weight loss. You try to water or juice fast, lose 3-5 kg (6.6 – 11 lb) of nothing but water weight and despite what the scales say, you look no different and feel weak and dehydrated. The keto diet is the safest way to lose weight very fast, but just what is the keto diet weight loss rate? Read on to find out. What is the keto diet weight loss rate? I’m sure there are only ketogenic diet followers among my readers. Well, I’m almost sure of that. Some of you have just entered our low-carb club, and you are really wondering – what is the keto diet weight loss rate? After all, you could be in the category of those who need to fit into a sexy dress just next week. Keep track of your progress! Weight loss is easier when you’re collecting analytic data on yourself! Add to cart Select options Select options Add to cart So, let’s find out what is the weight loss rate on a ketogenic diet. First of all we have to figure out how exactly how our calories get burned with a keto diet. The principle of calorie burning is very simple, although to be honest, I do not agree with it. As for me it is complicated. I think everything is very difficult with our bodies. I will explain it with simple words, without bothering your brain with any detailed information. You are definitely in a rush to start doing whatever needs to be done to fit into the same dress. When you live your usual life without any diet your body gets energy from carbohydrates. As soon as you 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 >>

The Ultimate Beginner’s Guide To The Keto Diet

The Ultimate Beginner’s Guide To The Keto Diet

The keto diet (also known as the ketogenic diet) is well known for being low in carbohydrates. Keto is a state in which the body produces ketones in the liver, which are then used for energy. The keto diet can also be known as a low carb diet, low carb high fat (LCHF), or any diet that limits carbohydrates to a low level (typically lower than 30 grams of carbs). What Is The Keto Diet? What Happens To My Body during Keto? What Do I Eat? What Are The Benefits of The Keto Diet? Physical Performance during The Keto Diet Are There Dangers to The Keto Diet? When you’re on the keto diet, because it’s lower in carbohydrates, most of your calories come from fats and protein to fuel the body. When you ingest carbohydrates, your body breaks them down into the simplest molecule possible, glucose. This molecule forces your body to produce insulin. Insulin transports carbs across membranes to either be used directly as energy or to be stored for later use (either in fat or muscle/liver glycogen). Glucose is the easiest molecule for your body to convert into and use for energy at any given time. Glucose will be the first thing chosen to use for an energy source. Insulin is produced to process the glucose in your bloodstream, to transport it around your body, and to store it where necessary. When your body is using glycogen or glucose as its main energy source, your body will not need to burn fat. It’s therefore more likely that your body will store fat so it can be used at a later point in time when your energy (glycogen) levels are low. So, when you’re on a higher carbohydrate diet, your body will use glycogen as its main energy source. However, when you lower your carb intake, your body is pushed into ketosis. Keto is a natural process which we rely on when our food intake i Continue reading >>

Getting Started On Keto

Getting Started On Keto

If you’re considering a ketogenic diet, you’ve likely decided that it's time to make some major changes to improve your health. Food is a very personal and emotional thing for many people, so being willing to change how you eat is a big first step! Whether you want to lose weight, increase your energy, get rid of the brain fog, or generally feel awesome, going ketogenic will most likely help you get there.* Keto people are die-hard enthusiasts, and if you decide to join the tribe, you’ll soon find out why! But first, if you’re not sure what a ketogenic diet is or how it can benefit you, learn the basics here: If you’ve decided you want to try a ketogenic diet, the following are some important points to keep in mind before you get started. Take some time to familiarize yourself with common challenges so that you’ll know what to expect and be able to give yourself the best chance for success during the adaptation period. During the induction phase, plan to eat around 20 grams of carbohydrates per day. Your meals should consist of high-quality proteins, fats, and leafy greens or green vegetables. See the keto foods list for good sources of all of these. You can use an online calculator to determine your exact carbohydrate goal, but 20 grams is a good baseline (mine was 25, but I was usually closer to 20). It’s net carbs that matter. What are net carbs? Net carbs are your total carbs minus the fiber and any sugar alcohols. Calculating net carbs is easy: most food labels list total carbohydrates with fiber right underneath. If you’re tracking your macros with an app that doesn’t calculate net carbs for you, you’ll need to keep this in mind when looking at your daily totals. You can also refer to the keto foods list when planning meals. Give yourself at le Continue reading >>

What Is The Ketogenic Diet? – Your Keto 101 Guide

What Is The Ketogenic Diet? – Your Keto 101 Guide

I’ll start with a quick answer to “what is the ketogenic diet?” before diving into the intricacies of this diet. Definition of Ketogenic Diet: The ketogenic diet (AKA keto diet, ketosis diet) is a low carbohydrate diet designed to put your body into the natural state of nutritional ketosis. When your body receives very few carbohydrates, it can’t use glucose to supply all your energy needs. So your body’s fat cells will be broken down in your liver to produce ketones (ketone bodies). Your body will then use those ketones for energy. In this article, I’ll go over some of the basics of a ketogenic diet like what do you eat, will you lose weight, how do you measure ketones. I’ll also reference other articles so that you can (if you want) go into more depth. Table of Contents – Keto 101 Guide There are several types of ketogenic diets… Many people consider a ketogenic diet (aka keto) a low carbohydrate diet like Atkins. Strictly speaking, while an Atkins diet can be ketogenic, it has traditionally emphasized different things. Atkins emphasizes low carbohydrates while keto emphasizes getting your body to have higher ketone levels. As the negative myths around eating fat have melted away in the past decade or so, high-fat diets (like the low carb high fat (LCHF) movement) have taken off. While keto is perhaps a stricter version of LCHF, in general, the foods we eat on both diets look very similar. There are also several other types of keto like the Cyclical Keto Diet or the Targeted Keto Diet. I’ll try to contain myself to just the basic keto diet in this article though. How much fat, protein, and carbohydrates do you eat on keto? The exact percentages and amounts of fat, protein, and carbohydrates will differ depending on why you’re on a ketogenic diet. Continue reading >>

What It Feels Like To Be On The Keto Diet

What It Feels Like To Be On The Keto Diet

Putting your body into ketosis—causing it to switch from burning carbs to burning fat for fuel—is a major metabolic change. Some people don’t react well, while others thrive on it and feel more energy. “Low-carb and ketogenic diets aren’t for everyone, so it’s important to listen to your body,” says Alissa Rumsey, R.D., C.S.C.S., of the Academy of Nutrition and Dietetics. “If after a few weeks you still feel worse than you did before you started, you should stop and reconsider if it’s the right diet for you.” Here’s what she says you should expect when going keto. The first few days on keto You may feel low on energy, lethargic, and dizzy. Some people suffer from headaches or flulike symptoms during the first few days or weeks due to the depletion of muscle glycogen and the lack of glucose. This is the hard part, because you have to avoid eating carbohydrates to halt the cycle of glucose-based metabolism, even though your glycogen stores are dwindling and your cravings are probably increasing. Your body is used to burning glucose, not fat, for fuel, which is why—for the first few weeks, while your body adapts—your energy levels may be down. The first week on keto You’ll likely see a pretty rapid weight loss in the first week, though this will be from water depletion. Glycogen is attached to water in our bodies, so when you lose glycogen, you also lose water—as much as four-plus pounds of just fluid. Your workouts may also suffer during the first few weeks; many people report a loss of strength and endurance until their bodies become more efficient at using fats for fuel. The second week on keto Your body will still be adapting to using fat for fuel, but toward the end of the second week and into the third week, you may start to see increasi Continue reading >>

More in ketosis