How To Burn Stored Body Fat — A Ketosis Primer
“So, how do you tell your body to start burning stored body fat?” my friend and fellow mother asked. “Cut the carbs,” answered another mom. “I go into ketosis just about every afternoon.” “Ketosis? Isn’t that bad for you?” The short answer? No. I talk to a lot of people who want to lose weight. They try all sorts of things — exercise, calorie restriction, you name it. Sometimes, they lose the weight. Inevitably, they gain it back. That’s because what they’re doing is going on a diet — a temporary fix at best. What they need is a lifestyle change, a perspective shift, a new paradigm. Of course, you all know the paradigm I espouse — a conversion to eating real, traditional foods. Yet even a conversion to eating real food won’t necessarily help the pounds melt away. If you’re still eating 200 grams of carbohydrates a day — even if they’re “traditional” carbohydrates like sprouted or soaked grains, unrefined sweeteners, etc, you’re not going to lose weight without making some serious changes. If your body is regularly storing body fat (you gain a little bit of weight each year), then something is wrong with how your body metabolizes food. Let me introduce you to a new concept: the body fat setpoint. The body fat setpoint is the mass of body fat that your body attempts to defend against changes in either direction. It’s your body’s attempt to maintain homeostasis. This is why if you exercise more, you eat more. It’s also why if you restrict calories, your metabolism slows down to compensate. Why should you care about the body fat setpoint? From Stephan at Whole Health Source: We care because this has some very important implications for human obesity. With such a powerful system in place to keep body fat mass in a narrow range, Continue reading >>
Water Fasting Ketosis Is Where The Fat Burn Heaven Begins
In this guide, you will learn everything you need to know about water fasting ketosis. I'll explain how water fasting can help you reach your absolute highest possible fat burn rates, which is easily the single biggest benefit of ketosis. You'll also see the science on how long it actually takes before you can enter ketosis during a water fast. You'll also learn about one of the most dangerous problems of water fasting ketosis. I'll also tell you why it is a very good idea to avoid one of the most common mistakes people make once they already reach ketosis during a water fast. Now that you know what you're getting yourself into, here's a quick overview of everything that's covered in this guide: The single biggest benefit of water fasting ketosis Simply put, ketosis is a state where you get to enjoy your absolutely highest possible fat burn rates. If you're on your regular diet, your body can draw energy from a couple of different sources (so not just from your body fat reserves). Those other, non-fat energy sources are the main reason why your fat burn rates stay on the low end, even if you start eating less food. But during a water fast, because you're eating no food at all, those other energy sources in your body will be completely wiped out after a while. Once that happens, your body will enter full ketosis, and in that state of full ketosis, your body will have no choice but to rely almost exclusively on your body fat reserves. With no other energy sources available, ketosis will trigger some pretty amazing fat burn rates in your body. Water fasting is one of the fastest ways to reach that state of super high fat burn. And a lot of people do a water fast just for this reason. There's only one problem with reaching ketosis through water fasting. PRO TIP: A different Continue reading >>
Is It Necessary To Include High Fat Intake In A Ketosis Diet, Or Is It Just A Convenience, Because Isn’t The Idea To Burn One’s Body Fat To Make Up For The Lesser Caloric Intake?
Hi, It is actually necessary to include more healthy fat in your diet if you want to follow keto diet. It is one of the major differences between low-carb diet and ketogenic diet. (low-carb diet does not emphasize on eating more fat while ketogenic diet does) Ketogenic diet is a diet that is high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. In other words, the fat-protein-carbs ratio should be around 7:2:1. You can include more healthy fat by eating more: Coconut oil Olive oil Avocado Organic butter Nuts (Almonds, Walnuts, Cashews…) Seeds (Flaxseeds, Chia seeds…) Cheese If you want to learn more about Keto diet, you can read my blog post where I listed all useful resources of ketogenic diet. Here’s the link: I would suggest that you watch all those videos to better understand how human body works when following a keto diet, and get a well-rated cookbook to get started. Continue reading >>
How To Lose Stubborn Belly Fat Through Ketosis
Losing stubborn belly fat is one of the biggest challenges when getting in shape. Belly fat is not only aesthetically unappealing, it has health consequences. It can make you vulnerable to many conditions such as diabetes and heart problems. In this blog, we will share with you why belly fat is so ‘stubborn’ to burn, explain what exactly is Ketosis and how you can lose stubborn belly fat through Ketosis. We will also share a specific exercise and a diet plan to help burn this belly fat. What is Stubborn Belly fat and why it is bad for our health? While you may have fat all over different parts of your body, it isn’t the same. Stubborn belly fat is the soft layers of fat around the waistline that covers your abs. To be more precise, there are three types of fat: Triglycerides– A fat circulates in your blood Subcutaneous Fat– The layer of fat directly below the skin’s surface. This is the fat you can grab with your hands Visceral Fat– The dangerous fat. This is located beneath the muscles in your stomach Belly fat unfortunately does not just sit still. Some visceral fat is necessary, but too much can lead to health problems. You can estimate whether you are carrying too much belly fat by measuring your waist with tape. Anything over 80 cm (31.5 inches) in women and 94 cm (37 inches) can provoke health issues. Carrying excess visceral fat is associated with an increased risk for: Coronary heart disease Cancer Stroke Dementia Diabetes Depression Arthritis Obesity Sexual dysfunction Sleep disorders Why is Stubborn belly fat so “Stubborn”? To understand what makes belly fat so difficult to burn,let’s dive into the biology. Burning fat is a two-part process: Lipolysis is the process whereby fat cells release molecules of stored fat into the blood. Oxidation Continue reading >>
How Much Fat On A Ketogenic Diet?
Do calories matter? How much fat can I eat to lose weight on a ketogenic diet? These are just some of the many questions I focused on when writing this post. What's the Ideal Fat Intake on a Ketogenic Diet? As most of you know, ketogenic diets are high in fat, adequate in protein and low in carbohydrates. The aim of the ketogenic eating is to get your body into a state known as ketosis. Generally, the macronutrient ratio varies within the following ranges: • 60-75% of calories from fat (or even more), • 15-30% of calories from protein, and • 5-10% of calories from carbs. However, percentages are relative and don't say anything about the amount of calories you are eating. Percentages will give you an idea of the macronutrient composition of a diet. To determine the amount of calories, you have to look at absolute numbers - macronutrients in grams. So it's totally different to consume 4,000 kcal and 2,000 kcal on a ketogenic diet. Can I Eat less than 60% of Calories from Fat? Yes, you can. Since you only regulate your energy intake via fat when following a ketogenic diet (protein and carbs remain more or less constant), you may end up eating less than 60% of calories from fat, especially if you are trying to lose weight. This is perfectly fine. In his bestselling books and also in this video, Dr. Stephen Phinney explains the different phases of the ketogenic diet. Depending on your goal, your fat intake will vary in each phase and you will lose different amount of body fat. Weight loss slows down and it's completely natural - you will lose more weight at the beginning (water weight + accelerated fat loss) so don't get discouraged if your weight loss slows down as you get close to your target weight. Why You Need to Use a Keto Calculator Not everyone follows the keto Continue reading >>
Where Did My Appetite Go?
It’s the flip side to being hungry all the time: what on earth do you do when your appetite just isn’t showing up to play? When you count up your food and find you’re eating almost nothing – not because you’re trying to starve yourself, but because you just aren’t hungry for it at all. You don’t even want to eat. This can be great for weight loss, but it can also be pretty scary to experience without knowing why, and you might be wondering whether you’re accidentally depriving yourself of necessary nutrients on such a tiny amount of food. So why could this be happening? Ketosis Ketosis is a metabolic state where your body runs primarily on fat for energy, instead of carbohydrates. You achieve ketosis by eating a very low-carb diet. Whether you were intending to eat a ketogenic diet or not, if you don’t make an effort to eat any tubers or fruits, you might end up accidentally taking Paleo in a ketogenic direction. And one of the best-known side effects of ketosis is loss of appetite. There’s nothing necessarily wrong with this – it’s one of the reasons why ketogenic diets can be so great for weight loss. If you want to lose weight or don’t mind the appetite loss, then just sit back and enjoy the hunger-free ride! On the other hand, if you weren’t trying to lose weight, this can be a problem. For an athlete going Paleo to improve the health, for example, a ketogenic diet can be a disaster: suddenly, they aren’t eating enough to fuel their workouts, and performance goes down the drain. The fix for this is simple: try adding some more safe starches into your diet and see how you feel. You might find that your appetite comes back all on its own. Hunger as Fatigue Another potential cause for a loss of appetite is that you are hungry; you just don Continue reading >>
What's Up With The High-fat Diet Trend—and Does It Work?
If you're looking for the trendiest diet since Paleo, this might be it—only with more fat, way less protein, and virtually zero carbs. The ketogenic diet, which has reportedly been used by celebs like Kim Kardashian and NBA player Lebron James, is a high-fat, low-protein, low-carbohydrate diet that was originally developed to treat epilepsy in children (experts can't say for sure why it reduces the frequency of seizures, but it does seem to work). The whole diet is based on a process called ketosis, which is when your body is so depleted of carbs that your liver converts fat into fatty acids and ketone bodies, which can be used as energy, says Tracy A. Siegfried, M.D., medical director at The N.E.W. Program, a bariatric and metabolic weight-loss center in California. The ketones replace carbohydrates as your body’s main energy source, meaning you are running on (and burning) fat. To tell if your body is in a state of ketosis, you can measure your blood or urine for elevated levels of ketones (Ketostix, used to test keto-dieters ketone levels, are available at many pharmacies). If this sounds familiar, it's probably because ketosis is also the goal of the first stage of the Atkins diet. But unlike the keto diet, the Atkins diet aims to get you into a mild state of ketosis and allows for more carbohydrates. In other words, keto is more hardcore. So What the Heck Do You Eat? To get your body to reach ketosis, 80 to 90 percent of the calories you consume should come from fat, and the rest should come from a combo of protein and carbs, says Siegfried. Plus, your carb intake is limited to 10 to 35 grams per day. That's roughly the amount in a single apple, glass of milk, or piece of bread. In fact, it's pretty much impossible to eat fruit or milk-based products without su Continue reading >>
Keep Yourself In Ketosis
When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote Continue reading >>
Weight Loss And The Ketogenic Diet
It’s pretty obvious the well-known advice to “eat less, move more” for losing weight is not working for most people — if any. In fact, at least ⅔ of dieters who lose weight not only gain it back, but often do so with some extra weight. Yikes. So the question is, can there be a real solution to this problem? There just might be, and it’s a little-known process that more and more people are catching on to: ketosis for weight loss. Ketosis on a low-carb, ketogenic diet works because it helps suppress your appetite unlike other ways of eating. Not only that, it can also support increased focus and mental clarity. Imagine no longer obsessing about food or worrying about eating too much because your appetite is just… under control. No more counting calories! No more cravings. No more crazy amounts of exercise. Just satiety and a regulated appetite. Not only that, a ketogenic diet might even be able to help you lose weight faster than other methods — while keeping the weight off. If this idea appeals to you (and come on, how could it not?), you might be ready to try a ketogenic diet for weight loss. But you’re still left with some questions, so let’s cover all of the details you need to know to get started. Before you can use a ketogenic diet for weight loss, it’s a good idea to have an understanding of how it works. Here are some important points about the ketogenic diet: A ketogenic diet is centered around bringing the body into a state of ketosis. Ketosis is metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates. When you drastically cut down on the amount of carbohydrates or calories you’re eating, and there aren’t enough carbohydrates from food to burn for energy, the body switches to the state of keto Continue reading >>
Will I Lose Muscle On A Ketogenic Diet?
The ability to simultaneously gain muscle and lose fat is a rather controversial topic amongst those in the fitness industry; however, this seems to be the desired goal of anyone looking to optimize body composition. One of the biggest conundrums we face is that in order to shed body fat, we tend to cut calories so much that we lose muscle mass, and in order to build muscle mass, we tend to bring along some fat gain for the ride. These changes in body composition can happen for a number of different reasons, a few of which we will touch on in this article. In any case, the evidence is clear that a properly implemented ketogenic diet exhibits a protein sparing effect, which may allow one dieting to preserve more muscle mass than if he/she hadn’t been ketogenic. This means that we can ideally shed off that pesky lower abdominal fat, all the while keeping those prized muscles we have worked so hard to build. In this article we are going to discuss some of the mechanisms of fat loss and muscle maintenance on a ketogenic diet and why a ketogenic diet may be more ideal for attaining these goals than a traditional low fat diet. One particular piece of dietary advice that people tend to give is the “calories in, calories out,” hypothesis which indicates that it doesn’t matter what you eat or how you eat it, just as long as you eat less than you expend. This is true to a certain degree, but far too often we tend to simplify what both of those equations mean without taking into account other variables (e.g. fiber, thermogenic effect of protein, brown adipose tissue, etc.). If you put yourself in a caloric deficit, it is likely that you will experience weight loss; however, it is possible that some of this weight loss will not come strictly from body fat, and that some of Continue reading >>
How Ketosis Helps You Lose Weight Through Suppressed Appetite
One of the reasons The Bulletproof Diet with Bulletproof Coffee works so well for people looking to lose weight is that Bulletproof Intermittent Fasting helps your body to more easily enter a state called cyclical ketosis, which is great for a whole bunch of reasons. Ketosis is a cornerstone of becoming Bulletproof; listen to these recent Bulletproof Radio episodes with ketosis experts Jimmy Moore and Dominic D’Agostino to get the scoop on how and why it works. It’s what happens when your body switches to burning fat instead of sugar for energy, and it only happens when you eat almost no carbohydrates, or when you hack it using certain kinds of oils. Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. That can be a major part of it for so many people out there who have tried just about every other diet out there but haven’t seen the results they’d hoped for. But when people experience the mental clarity and focus that ketosis brings, the game changes! This post walks you through one of the most important yet underrated mechanisms that makes ketosis so effective for people who have tried everything else to lose weight and failed to keep it off: appetite suppression. Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time. Why Calorie Counting Is So Ineffective One of the reasons old-fashioned, calorie-restricted diets tend to fail is becau Continue reading >>
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In Depth Look At Ketogenic Diets And Ketosis
What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions. What's So Great About Being In Ketosis? Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits. Benefit 1 The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Benefit 2 Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place. Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis. Benefit 3 Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors. Benefit 4 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, alon Continue reading >>
What Is Ketosis?
Recently there has been a revolution in the world of weight-loss. A process has been discovered that maximises weight-loss safely and efficiently without the need for calorie counting or starvation. That process is called Ketosis. You may already have heard of Ketosis. Ketosis is a natural process that occurs in our bodies. This feature explains all you need to know about Ketosis. It truly is a weight-loss phenomenon so prepare to be amazed at how Ketosis in conjunction with Slim & Save can help you reach your weight-loss goal faster than you could ever imagine. Firstly, lets start with the background.. Most people become overweight because they take in more fuel (i.e. food and drink), which is measured in kilocalories, than their body can use. The excess fuel is stored as fat. Fat is usually stored under the skin in areas like hips, thighs and waist and around the vital organs – no surprises there! When an individual decides to lose weight they usually have three criteria for their choice of weight-loss method. The three criteria are usually to lose weight safely to lose weight quickly to be able to maintain their new lower weight Slim & Save’s Very Low Calorie Diets (Lifestyle and Simplicity Plans) meet all three criteria. Having established that a Very Low Calorie Diet (‘VLCD’) is probably the most efficient way to lose weight, Slim & Save VLCDs incorporate Ketosis. That’s why so many people have lost weight quickly and safely with us. (Click on the following link if you want to read about the Benefits of a Very Low Calorie Diet 'VLCD') So how does Ketosis work? When you are eating conventional food which is normally high in carbohydrates (i.e. you are not on a weight-loss plan or diet) your body will make energy by converting kilocalories in your body. The Continue reading >>
Ketosis, Ketones, And How It All Works
Ketosis is a process that the body does on an everyday basis, regardless of the number of carbs you eat. Your body adapts to what is put in it, processing different types of nutrients into the fuels that it needs. Proteins, fats, and carbs can all be processed for use. Eating a low carb, high fat diet just ramps up this process, which is a normal and safe chemical reaction. When you eat carbohydrate based foods or excess amounts of protein, your body will break this down into sugar – known as glucose. Why? Glucose is needed in the creation of ATP (an energy molecule), which is a fuel that is needed for the daily activities and maintenance inside our bodies. If you’ve ever used our keto calculator to determine your caloric needs, you will see that your body uses up quite a lot of calories. It’s true, our bodies use up much of the nutrients we intake just to maintain itself on a daily basis. If you eat enough food, there will likely be an excess of glucose that your body doesn’t need. There are two main things that happen to excess glucose if your body doesn’t need it: Glycogenesis. Excess glucose will be converted to glycogen and stored in your liver and muscles. Estimates show that only about half of your daily energy can be stored as glycogen. Lipogenesis. If there’s already enough glycogen in your muscles and liver, any extra glucose will be converted into fats and stored. So, what happens to you once your body has no more glucose or glycogen? Ketosis happens. When your body has no access to food, like when you are sleeping or when you are on a ketogenic diet, the body will burn fat and create molecules called ketones. We can thank our body’s ability to switch metabolic pathways for that. These ketones are created when the body breaks down fats, creating Continue reading >>
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 >>