diabetestalk.net

L Carnitine And Ketosis

The Ultimate Ketosis Induction Phase Survival Guide

The Ultimate Ketosis Induction Phase Survival Guide

As someone who has gone through the ketosis induction phase many times now I felt like writing a ketosis induction phase survival guide, so to speak. I’m currently on day 5 of ketosis induction and want to share a day-by-day analysis of what to expect during keto-induction including hunger levels, energy levels, physical changes both internal and external and anything else you may find during your own induction phase. I’ll start with a little info on the keto-induction phase before moving into my daily expectations log and finally provide tips and suggestions on how to survive induction and speed up the induction process a little. What is ketosis induction? Ketosis induction (or keto-induction) is the process of your body moving from a glucose fueled metabolism to a ketone fueled metabolism. This means your body, once depleted of remaining glycogen stores, starts adapting itself to breaking down fat into ketones as an alternative fuel source to survive. It takes time for your body to adjust and become efficient at using its new fuel source. Once the induction phase completes, we call it being keto-adapted, meaning your body has now adapted to using fat as it’s primary fuel source. How long does keto-induction take? This varies from person to person and hence everyone’s experience, my own included, may differ greatly from another’s experience. The average time for keto-induction seems to be about 2 weeks according to most people’s experience but I have heard of it ranging from just a few days, up to 8 weeks. For me, it depends on how long I’ve been out of ketosis. If I’ve had a single day of carb bingeing I can get back into ketosis in a day or two. I didn’t watch my diet at all last month though and expect induction to be a full 2 weeks, which is about Continue reading >>

7 Supplements That Help You Perform Better On A Low Carbohydrate Diet

7 Supplements That Help You Perform Better On A Low Carbohydrate Diet

In the past, there’s been several posts here on the site about how to practically implement a low carbohydrate diet. For example, a few months ago, I released the podcast: Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet? (which incidentally, I’ll be revisiting very soon in an upcoming podcast with Peter Attia). I’ve also written the book Low Carbohydrate Diet For Triathletes, and produced these articles about how to avoid typical recommended carbohydrates dosages and instead eat a higher fat diet: -Can You Build Muscle On A Low Carbohydrate Diet? -Should You Eat Carbohydrates Before Exercise? –How I Ate A High Fat Diet, Pooped 8 Pounds, And Then Won A Sprint Triathlon. –The Hidden Dangers Of A Low Carbohydrate Diet –10 Ways To Do A Low Carbohydrate Diet The Right Way And a few days ago, Tim Olsen, the winner of the brutal Western States 100 Mile Run revealed he is a low carb athlete. But the reality is that it can be very, very difficult and uncomfortable to switch to a low carbohydrate or “ketogenic” diet if you don’t have the help of a few supplements – especially if you’re serious about performance in sports like triathlon, Crossfit, marathoning and other high-energy depleting events. So in this article, I’m going to tell you about 7 supplements that help you perform better on a low carbohydrate diet, along with a couple footnotes at the end of the article that I think you’ll find very interesting. —————————————– 1. Sodium. When you shift to a low carbohydrate or a ketogenic diet, your body loses storage carbohydrate, and also begins excreting sodium and water. When this happens, your blood pressure quickly drops, and much of the low energy that is attributed to “low blood sugar” when eat Continue reading >>

Vitamins And Supplements On A Low Carb (ketogenic) Diet.

Vitamins And Supplements On A Low Carb (ketogenic) Diet.

Vitamins & Supplements on a Low Carb diet. Everyone on a steady low carb diet had, sooner or later, to start researching about reasons behind things like dry eyes, bruises, muscle cramps, constipation, energy levels and such. These is what I take daily and why and in most cases (except Alpha Lipoic Acid) I take these supplements in the morning before/during breakfast. Feel free to add up and let me know what you need and use. Magnesium: 400mg x 4 pills turns out to be the ideal amount for me to keep cramps (especially leg cramps which used to wake me up in the middle of the night) at bay, along with managing bowel movements and general lack of energy/keto flu symptoms, which are usually due to lack of electrolytes. Some take Milk of Magnesia for the latter but I personally can’t stand the taste (it literally makes me puke), so I find magnesium caps to make up perfectly for it. L-Carnitine: 588mg x 4 pills. the New Atkins book is the first source where Ilearned about Carnitine. It is an amino acid that helps metabolising fat, basically transporting the fat out of the fat cells. Everyone in a state of ketosis could use more of this. It also apparently helps a lot with brain activity and energy, especially the Acetyl l-carnitine version, though the L-Carnitine tartarate seems to be the preferred version for fat loss. In my case I have had Acetyl-l-carnitine in the last 6/8 months and I can tell given equal inputs in terms of food and water I do see a difference when I take 2400mg of carnitine per day. CoQ10: 200mg x 2. Suggested by the Atkins book as well as a fat transporter just like l-carnitine. CoQ10 can have a balancing effect on blood sugars and insulin, and may be helpful for reducing insulin resistance which ultimately can boost fat-burning. Dr Atkins tells of a Continue reading >>

Top 5 Ingredients To Boost A Ketogenic Diet

Top 5 Ingredients To Boost A Ketogenic Diet

The ketogenic diet is one of the most popular dietary trends for a successful weight loss. It can also be helpful in boosting your overall health, allowing you to avoid carbohydrate crashes while maintaining high energy levels. If you’ve been considering beginning a ketogenic diet, supplementation can play a key role in helping you achieve ketosis while avoiding the dreaded “keto flu.” Let’s take a look at the top 5 ingredients that can help you maximize the benefits of a ketogenic diet. MCT Powder The ketogenic diet is all about increasing your fat intake while eliminating most carbohydrates. Your protein consumption will be moderate. One of the best ways to push your body into a ketogenic state is with medium chain triglyceride powder. Medium chain triglycerides are fatty acids that promote ketosis. Aside from being helpful for the ketogenic diet, MCT powder may also boost weight loss and decrease your risk for cardiovascular disease. (1-2) HMB Next up is beta-hydroxy beta-methylbutyrate, more commonly known as HMB. This metabolite of the essential amino acid, Leucine, may not push your body into a state of ketosis; however, it is necessary to protect lean muscle tissue. When you make the dietary changes to dramatically lower carbohydrate stores, you need to ensure that your body is able to do so without jeopardizing muscle tissue. Too much dietary protein can be used to make glucose and this is what you want to avoid. The solution is HMB. HMB can help to trigger protein synthesis while protecting and promoting lean muscle tissue without the need for high levels of dietary protein. (3-4) Ready to make your own ketogenic booster? Now you can with the Amino Z Supplement Builder! Mix HMB and MCT Powder along with several other ketogenic ingredients for keto succe Continue reading >>

Supplements On The Ketogenic Diet

Supplements On The Ketogenic Diet

You probably know that each client I see on an individual basis has to fill in a very comprehensive intake form before we start working together. I need to know about current and past health issues, family history, signs and symptoms, treatment plans, typical diet and, of course, medication and supplement. And, what I’m always blown away by, is that many people take nutritional supplements or herbs. It’s not uncommon that I see lists of up to 20 (!) different products that people are on. Now, on the one hand I totally understand that it’s incredibly tempting to just “throw in” anything and everything that has been shown to have potential anti-cancer effects. I get that we’re all in a mad panic when we’re initially diagnosed and try to do our best to get ourselves “into shape” before treatment, recover afterwards or manage our illness in the long term. There are a few problems I have with this “all-inclusive” approach: Some supplements might interact with drugs or treatments a patient is on or even with other supplements. The sheer amount of supplements could completely overwhelm the digestive or indeed other systems. What is the absorption rate of supplements in general? Some of them, like for instance turmeric, are notoriously difficult to use by the body. Because it’s incredibly expensive to be on so many supplements, some people opt for more affordable products, which don’t always guarantee quality. It can be stressful to set up a schedule of supplements and not forget to take them. There are a number of supplements that can support a ketogenic diet and initially, I leaned towards the recommendations made by ketogenic experts in the world of epilepsy. In his book “Ketogenic Diets. Treatments for Epilepsy and other Disorders”, Eric Kossof Continue reading >>

12 Great Herbs And Supplements To Improve Ketosis

12 Great Herbs And Supplements To Improve Ketosis

A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This article will cover how best to improve ketosis and supplement a healthy lifestyle. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). Ketogenic diets have been quite popular over the last 10 years due to the beneficial effects being in stable ketosis has on brain function, aging and chronic disease development. People all around the world have tried going on a specific ketogenic diet and lifestyle with varying results. Here are some helpful herbs, foods and supplements that are often overlooked by individuals who are trying to achieve and improve ketosis. 1. Use Fresh Lemon/Lime: Lemon and lime contain citric acid which helps to reduce blood sugar levels naturally (3). Additionally, the anti-oxidants and trace minerals such as potassium help to improve insulin signaling boost liver function and stabilize blood sugar. How To Use: Put lemon or lime in your water and use it in your green juices, salads and squeezed over meat and cooked veggies to help improve your blood sugar and improve ketosis. 2. Use Apple Cider Vinegar: Apple cider vinegar (ACV) is naturally high in acetic acid. The use of acetic acid with meals has been shown to reduce the glycemic response of a typical carbohydrate meal by 31% (4). One study actually showed that using acetic acid reduced a carbohydrate rich meal from a typical glycemic index of 100 to 64 (5). Continue reading >>

Combine Nootropics & Ketosis For Peak Performance

Combine Nootropics & Ketosis For Peak Performance

Ketosis describes a metabolic state where the level of ketones in your bloodstream elevate and the body burns fat for energy. Ketosis may sound like a strange and exotic phenomenon, but it is quite natural - humans evolved to use fat as energy. Nowadays this seems weird because we are over-consumers of carbohydrate and live sedentary lifestyles. A state in which we are never short of a carb refuel. The rule of thumb for Nutritional Ketosis is that caloric intake is determined as follows: Carbohydrate (total, not “net”): less than 50 gm/day, but ideally closer to 30 gm/day Protein: up to 1 to 1.5 gm/kg, but ideally below about 120 gm/day Fat: to satiety People enter ketosis through some combination of intermittent fasting, endurance training, carbohydrate avoidance, increased fat consumption or ketone supplementation. Ketosis & Nootropics for Peak Mental Performance On some level, the brain-boosting power of ketosis is intuitive. In the evolutionary context, an organism without an abundance of energy sources had to be sharper and more focused to survive. I contend that ketosis can give people 'empty stomach intelligence.' The body burns stored fat for energy. This is good because excess stored fat is linked to reduced memory capacity and impaired learning. Ketosis returns the body to an optimal state. Just like a car getting a tune-up. During ketosis, the body relies on ketones (broken down fatty acid molecules) for energy throughout the body, including the brain. Think of this as switching the body's fuel from low-octane carbohydrate-based glucose to the high-octane fatty fuel it evolved to run on. Clinical studies have found that ketosis improves cognitive abilities like memory and reduces symptoms of Alzheimer's and epilepsy. Subjective reporting from n=1 biohacke Continue reading >>

Episode 10 – Medical Uses Of Ketogenic And Low Carb Diets With Ellen Davis

Episode 10 – Medical Uses Of Ketogenic And Low Carb Diets With Ellen Davis

Short summary: With guest Ellen Davis we discuss the many medical applications of ketogenic and low carb diets, all of which is explored in depth in her 3 books “Fighting Cancer with a Ketogenic Diet”, “The Ketogenic Diet for Type 1 Diabetes” and “Conquering Type 2 Diabetes with a Ketogenic Diet”. Show notes: • Ellen’s books “Fighting Cancer with a Ketogenic Diet”, “The Ketogenic Diet for Type 1 Diabetes” and “Conquering Type 2 Diabetes with a Ketogenic Diet” • Who should NOT follow a ketogenic diet [or fast]? o People with conditions relating to “inborn errors in the enzymes involved in lipid metabolism: from mitochondrial membrane long-chain fatty acids transport mechanism to beta-oxidation and Krebs cycle could be potentially fatal during fasting or KDs” (Paoli et al. 2014) o E.g.: porphyrias, primary carnitine deficiency, β-oxidation defects… o Caution: active gall bladder disease, impaired fat digestion, pregnancy and lactation o As George Henderson says (2015) …“a person with one of these [fatty acid oxidation or ketogenesis] disorders will have impaired metabolism of fatty acids when fasting, and will not produce ketones. Unless the condition is one treatable with L-carnitine, they may require a low-fat, high-carbohydrate diet […] The most frequently occurring mitochondrial respiratory disorders impair glucose, rather than fatty acid oxidation and are identified as indications for ketogenic diets” • Ketogenic and low carb diets are a powerful blood sugar and insulin normalizing therapy that is well suited for diabetes, both type 1 and type 2 • Ketogenic and low carb diets are also particularly interesting for treating cancer given the metabolic weak-spots that can be exploited in cancer cells • Epilepsy, Azheimer Continue reading >>

Choosing The Right Multivitamin For Your Low-carb Diet

Choosing The Right Multivitamin For Your Low-carb Diet

Do you wonder if you need supplements to support your low-carb diet? Low-carb diet authors and dietitians recommend supplementation, especially in the beginning. Lack of essential nutrients can derail your diet, no matter how hard you work. Getting all the required vitamins from low-carb food is possible, but requires meticulous planning. If you don’t have the time or the patience, a multivitamin is a cheap insurance policy against possible deficiencies. Choosing the right multivitamin for your low-carb diet Low-carb lifestyle is still niche. Mass-market food companies create products for people on a “standard diet”. You know the one – recommended carb intake of around 300g a day, plenty of whole grains and fruit etc. Supplements market is no exception. Generic multivitamins usually include vitamins and minerals with 100% of the daily recommended values. These figures (“Nutrient Reference Values” in the UK, “Daily Values” in USA) are the official government recommendations on nutrition. But these guidelines assume the standard diet. So they are not that relevant to anyone who is on a low-carb diet. If generic multivitamins aren’t optimal, how can you find the right product? Look for more specialised products, designed especially for people on non-standard diets. To find an optimum multivitamin formula for your low-carb diet, check that it is: sugar-free iron-free contains extra-strong B and C vitamins contains electrolytes – sodium, potassium and magnesium contains one or more extra ingredients: chromium, L-Carnitine, green tea extract, piperine, probiotics, co-enzyme Q10 Let’s look at each point in detail. Sugar-free The last thing you want on a low-carb diet is a hit of pure sugar with your supplement. Unfortunately, generic multivitamin products Continue reading >>

Ketogenic Supplements Reviews Fast & Safe Keto Products For Weight Loss

Ketogenic Supplements Reviews Fast & Safe Keto Products For Weight Loss

Ketogenic supplements are taking the world by storm and the right product can steady the balance of fats that your body needs to get your body into that state of ketosis. Those of you who have tried this form of weight loss before are probably more than aware of how hard it can be to first get your body to adapt to such a dramatic change in your daily intake of food, let alone without the help of a single exogenous ketone supplement. And the situation isn’t made any easier if you use a poor quality ketosis supplement because the wrong product may actually do you more harm than good. Bad quality ketosis supplements, have proven to lead to side-effects such as constipation and increased levels of cholesterol and triglycerides in men and women may also experience amenorrhea or other disruptions to the menstrual cycle. This is why it is really important to know what combination of compounds you are consuming, particularly while you are on this very strict diet, because the wrong balance can really mess with you in the long term. DO YOUR RESEARCH. I can't stress this point enough. This lifestyle change isn't for the faint hearted and you can't just wing it. It's a calculated exercise, which can lead to so many benefits. Check out the rest of this article so you can get up to speed, on how everything works and what powder or pill are actually out there and when you're finished go deeper and read our articles on the science behind this fascinating and our reviews on the best mix of exogenous ketone supplements out there in the market. Because without the knowledge and the right information, you'll never reach your goals and you may as well just keep eating that mash potato for dinner and club sandwich for lunch. Believe me, I stumbled onto this trend before it even blew up a Continue reading >>

Natural Supplements For Good Health

Natural Supplements For Good Health

Here's a list of recommended natural supplements that you may want to consider adding to your ketogenic diet regimen. I have included the reasons why you would take these supplements, and any effects you might experience as your body gets used to them. Many of the reasons for taking these natural supplements have to do with supporting cellular respiration and reducing inflammation through increasing antioxidant intake. Having healthy mitochondria is the bedrock for good body health. If cellular respiration is well, than all the body systems will be well. Note of Caution: if you have a kidney or heart condition, or take medicines for blood pressure or cholesterol, please check with your doctor first before taking any of these supplements. Basic Recommended Supplements for Good Health A basic multivitamin. I take Nature Life's Mighty Mini Vite, because it offers just baseline levels. Taking 5000% of the daily requirement of any B-vitamin is not a good idea. Magnesium Citrate supplement (200-400 mg per day), would benefit just about everyone. CoQ10, which is a energy substrate, is also important, especially if you over 30 years old. Vitamin D is a critical vitamin in which many people are deficient. You should get your Vitamin D levels checked before starting supplementation. L-Carnitine is also helpful for burning fat more efficiently and support mitochondrial function. Probiotics for gut health. More on CoQ10 CoQ10 (100-300 mg per day): CoQ10, also known as Coenzyme Q10. CoQ10 is a powerful antioxidant and is the central molecule in the cellular process of creating energy. Your body makes its own supply, but as you age, the amount that is created internally decreases, hence the need for natural supplements. Without CoQ10, the cell mitochondria cannot function correctly, Continue reading >>

Ketogenic Staple: Medium Chain Triglycerides For Energy & Diet

Ketogenic Staple: Medium Chain Triglycerides For Energy & Diet

Fats have gone through some unfortunate and unnecessary bad publicity over the years. Diet trends that discouraged fat intake overlooked many of the physiological measures our body takes to use these fats effectively. In some instances, even converting to a fat rich diet that can induce dietary ketosis has shown particular benefits for weight management, disease therapy and mental health. Different fats can have a significantly different impact on how your body metabolizes those fats. That, in turn, has various consequences for how your body stores it, uses it, and extracts energy from it. One such family of fats is known as medium chain triglycerides (MCTs) which have some remarkable properties. What makes Medium Chain Triglycerides Different? Dietary fats can be organized into three categories: Small Chain Triglycerides: 4 carbon atoms Medium Chain Triglycerides: 6-12 carbon chains Long Chain Triglycerides (LCTs): 14-20 carbon atoms Very-long Chain Triglycerides: 20+ carbon atoms Most of the fats you’re likely to encounter in your diet (including: palmitic acid, stearic acid, oleic acid, palmitoleic acid, linoleic acid, alpha-linolenic acid, and others) are all long LCTs. Does that make them unhealthy? Not at all. In fact, the famed and beneficial Omega Fatty Acids are LCTs that have numerous applications for supplementing your diet and health. The difference comes down to how they are absorbed in the body. LCTs must be broken down by bile salts and enzymes prior to being absorbed by your intestines. They are then reassembled into compounds that travel through the lymphatic system toward the heart where they are released into the bloodstream. From there they can then travel to necessary tissues such as the liver for energy production—though even this process is co Continue reading >>

Ketogenic Diet Weight Loss- Keto Diet Plan, Keto Diet Results

Ketogenic Diet Weight Loss- Keto Diet Plan, Keto Diet Results

For most people, weight loss is proving to be a nightmare of all times. You might have tried everything to lose weight or you must be looking for the best solution to get to your best shape before your beach party comes to a complete end. Losing weight can be possible for you with simply planning for the macros you currently intake in your diet. Planning macros is a bit of science if you are looking for losing weight effectively. Macros generally include amounts of carbohydrates, protein and fats in your diet. You need to determine the right type of macros and more importantly the number of macros, you will be consuming in your diet to get the desired output from your weight loss diet. The term Ketogenic sounds a bit of task that you have to do to lose weight. Making it simpler for you; A High Fat, an Adequate Protein and relatively Low Carbohydrate diet contributes exactly to the Ketogenic Diet for weight loss. Ketosis weight loss diet works by lowering down your insulin levels and producing ketones making your body burn fat at an increased rate. 1.1 How Ketogenic Diet promotes weight loss? Our bodies are designed to break down the ingested food to convert it into energy. The food we ingest has been broken down by our body to create ATP energy which is responsible for fuelling our daily activities. Our diet comprises of carbohydrates primarily which when ingested has been broken down to glucose and further, some of the glucose is used for maintenance and daily activities. The rest glucose is stored by our body under two processes: Glycogenesis: In this, glucose further breaks down to glycogen and is stored in liver and muscle. Lipogenesis: In this state, our body has enough glycogen stores already, so the excess glycogen gets stored within fat cells of our body. An int Continue reading >>

Supplements And Ketogenic Diets – Facts And Myths

Supplements And Ketogenic Diets – Facts And Myths

Although not strictly necessary, most supplements and Keto work very well together. The only thing you have to be mindful of is the actual carbohydrate content of your supplements. Prefer those that contain very little or no carbs. Protein Powders Although not really needed if you are meeting your suggested protein intake with whole foods, Protein Powders (whey, beef, casein) are a quick and convenient way to increase protein intake. Aim for whey shakes that have less than 5g carbs per serving. Darthluiggi suggest between 20 to 25g Protein before your strength training sessions. Notes on quality of proteins and brands Before you buy any brand of protein (or any other supplement), check for the reputation or effectiveness of the brand. There have been various cases in which the product does not deliver as marketed. For notable cases, read up these posts: Pre-workout Supplements The best and “must have” supplement for serious muscle building is Creatine Monohydrate. Along with it, any supplement that contains Caffeine may help you focus and train hard. Creatine. If there is one supplement you should be taking, is Creatine. Yes, it works perfectly well with keto. No, it does not require carbs to function properly, nor you have to “load” it for it to work. Note that some people may be non-responders. It can cause water retention on some people, but really is not consequential for keto as you are probably losing water. Remember, you are aiming for fat loss, not total weight loss. According to the International Society of Sports Nutrition, creatine (monohydrate) is the most effective ergogenic (performance-enhancing) nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass during training. Source:Examine Continue reading >>

The Low Down On Intermittent Fasting

The Low Down On Intermittent Fasting

To view the original article about the ketogenic diet and intermittent fasting, click here! I’ve been training since I’ve been about 13 years old, and I started by competing in powerlifting in the 1990s. Nutrition advice for powerlifters at the time went something like this: eat as much as you can as often as you can, even if you aren’t hungry. Normally, this was shortened to two words: eat more. I followed this advice throughout my high school years and later as I reentered the iron sports after my stint as a Marine Corps infantryman where it was pretty impractical. Given the fact that this was how I was brought up in strength training and fitness, I was naturally skeptical when I heard about intermittent fasting a few years ago. How could someone gain muscle, lose fat, and perform better by not eating? That being said, two things drove me to try it: I was broke and couldn’t afford the 8 meal a day bodybuilding diet I was doing, and I had ulcerative colitis and every time I ate I ended up running to the bathroom in excruciating pain. Since trying intermittent fasting in combination with a low carbohydrate ketogenic diet, I’ve never gone back to my old bodybuilding template. My ulcerative colitis is in remission, I have more energy throughout the day, I think better, and I have way more endurance than I ever did. I’m also stronger, leaner, and I’m able to retain muscle mass much better during fat loss training cycles. But how and why is this possible? The next few sections will take you through the reasons why and how intermittent fasting works. What is Intermittent Fasting? To begin, I want to clear the air on something. Intermittent fasting isn’t simply “not eating.” You have to eat some time, and if you don’t the result is malnutrition and event Continue reading >>

More in ketosis