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 >>
Is Chocolate Allowed On The Ketogenic Diet?
You may be wondering, is chocolate a keto food? Or, is chocolate allowed on the Ketogenic Diet? Well, it depends. First, some background on the Keto Diet. I went on the Keto Diet in 2014 and have found it gives me more energy than a high-carb diet. I think more clearly and I feel great eating keto. I love low-carb high-fat living. For me it’s the way to go. My diet consists of a good amount of fat and protein along with a small amount of carbohydrates that I get primarily from vegetables. For some fun ideas on replacing high-carb grains in your diet with low-carb vegetables, see my Healthy Low-Carb Swaps for Noodles post. I was diagnosed with MS in 2006. I’ve found that the Keto Diet has been helpful in stabilizing the symptoms of multiple sclerosis. Studies show that a Ketogenic Diet can increase the production of brain derived neurotropic factor (BDNF), an anti-inflammatory protein that promotes the growth of nerves.1 You may be wondering, what is the Keto Diet? The classic Ketogenic Diet has three to four times as much fat as protein and carbohydrates combined according to the Charlie Foundation. A modified Keto Diet contains ratios of 2:1 and 1:1. What does this mean? In terms of macro-nutrients, a 2:1 keto meal would have around 60 grams of fat, 20 grams of protein, and 10 grams of carbs. When I went through the hassle of weighing all of my food and following a very strict Keto Diet, I used a 1.5:1 ratio of fat to protein + carbohydrates. I no longer weigh everything I consume because I enjoy eating a bit more intuitively and don’t like counting macro-nutrients. After much research on the Ketogenic Diet, I fine tuned my knowledge of it under the tutelage of the amazing folks at the Charlie Foundation, a non-profit that promotes the use of the Ketogenic Diet i Continue reading >>
Is Honey A Sweet Low-carb Indulgence Or Keto No-no?
Honey has been touted as a superfood in the world of health and nutrition, and it is undoubtedly a far healthier choice than refined sugar. There are conflicting opinions as to whether or not honey really can be part of a healthy diet, or if it is no better than other types of sugar. In this article, we’ll compare the health benefits of honey to more processed sugars, and also consider whether it has a place in your low carb diet. What is Honey, Exactly? Honey has been used throughout history across the globe for both its medicinal and nutritional benefits. Some health experts point out that honey is very high in fructose, and therefore unhealthy. While this is true (and why honey should be used in moderation, whether you follow a low carb diet or not), honey also comes with a long list of nutrients, a bit of fiber and other health promoting compounds. Specifically, honey contains the following: 82% sugar, 40% of which is fructose. Small amounts of vitamins and minerals. Some antioxidants. Depending on the type of honey, its fructose: glucose content can vary greatly, meaning certain types will have a higher glycemic index than others. 1 tbsp. contains 64 calories. What Are The Health Benefits of Honey? Before looking specifically as to whether honey has a place in a low carb diet model, let’s consider the health benefits offered, and how they compare to those of white sugar (hint: honey comes out far ahead). High in Antioxidants High quality honey (especially raw honey) offers a decent amount of antioxidants, which are important for fighting oxidative damage caused by free radicals. Excessive free radicals in the body have been linked to serious chronic diseases and cancer. Studies show that honey is particularly high in certain phenols, flavonoids and enzymes whic Continue reading >>
Keto Tip: Eat More Salt On A Ketogenic Diet!
I said last week that most issues with the Ketogenic Diet can be fixed by doing one of three things; drink more water, eat more salt, or eat more fat. Last week we talked about water, now let’s talk about salt. Of all the things that were difficult for me to start to do once I started eating on a Ketogenic diet, it was probably upping my salt intake that really messed with me the most. All my life I have had high blood pressure and of course, the first thing the Docs tell you to do is cut your salt intake. You may have heard of the DASH diet that consists primarily of veggies, lean protein, low fat dairy, fruits and whole grains and no added sodium. Well guess what that diet also happens to be low in? That’s right, our old friend sugar. And according to a 2010 University of Louisiana study, reducing your dietary sugar has a much bigger impact on your BP than added salt. Why is that? Here are 3 reasons. Hydrophilic Effects of Sugar One reason is that sugar is hydrophilic, in other words it tends to absorb water. So if you have high levels of blood sugar it will tend to absorb water creating a larger volume of fluid in your veins and arteries. This increased volume raises blood pressure. Insulin Resistance Blocks Magnesium Insulin helps your body store magnesium but if you are insulin resistant (and if you are obese, you are by definition insulin resistant) your cells wont take up the insulin or the magnesium that come along with it. Magnesium stored in cells relaxes your muscles and without it, the blood vessels become more rigid which increases blood pressure. On a personal note, once I started taking these Magnesium supplements I saw a huge drop in my overall BP as well as an easier time sleeping through the night. Fructose Elevates Uric Acid The metabolization of Continue reading >>
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Ketosis And Raw Honey.
I do not eat raw honey every day but sometimes I will have two cups of coffee in the morning (only once or twice a week, normally I only have water or plain green tea) and I will sweeten it with raw honey (one teaspoon each cup) together with heavy cream. Will the honey ruin my ketosis, will that little damage my weightloss results? 1 1 Worst Carb After Age 50 If you're over 50 and you eat this carb you will never lose belly fat. healthplus50.com 2 3 Foods to Throw Out Cut a bit of belly bloat each day, by avoiding these 3 foods nucific.com Note: I also have not been eating anything but meat lately and will reintroduce vegetables closer to my goal weight. Continue reading >>
Ketogenic Diet: Beginner's Guide To Keto And Weight Loss
The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis. When you're body is in a state of ketosis, the liver produced ketones which become the main energy source for the body. The ketogenic diet is also referred to as keto (key-toe) diet, low carb diet, and low carb high fat (LCHF). So why is it so awesome and why is it taking the world by storm? Because it completely reverses how your body functions (in a good way) along with changing how you view nutrition. It's based around the premise that your body was designed to run more efficiently as a fat burner than a sugar burner. Fat Burner vs Sugar Burner When you eat something that is high in carbs (that yummy donut), your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that is why it's the preferred energy source for your body. Insulin is produced to process the glucose in your bloodstream by transporting it around your body. This sounds pretty efficient, right? The problem with this is that when glucose is used as a primary energy source, fats are not needed for energy and therefore are stored. With the average person's diet, glucose is the main energy source. This initially doesn't seem like a problem until you realize that the body can't store that much glucose. This becomes an issue for you because the extra glucose gets converted into fat which is then stored. Because your body uses glucose as it's main energy source the glucose that is converted into fat doesn't get used. When your body runs out of glucose it tells your brain you need more so you end up reaching for a quick snack like a candy bar or some chips. You can begin to see how this cycle leads to building up a body Continue reading >>
How Many Carbs Should You Eat On A Ketogenic Diet?
If you’re considering going “keto,” keep in mind you’ll need to consider everything — worked out down to the last gram — regarding how many carbohydrates you can consume. One thing’s for sure: the statement “low carb” isn’t open to interpretation. This isn’t a quick fix “fad” diet; it’s meant to promote real and lasting change for your body — change that’s ultimately going to help you become less dependent on glucose and able to melt through fat for energy instead! You need to actually cause a metabolic shift, and just simply guessing if your carbs are low enough isn’t going to be the most efficient way to do that. While you’re on the ketogenic diet, you absolutely must keep your carbohydrate count within the specified range your body operates in — at all times. If not, you won’t reach a state of ketosis, thus rendering the entire program null and void. With that in mind, it’s important to realize you’re doing this as a more long-term process for lasting results. No matter what your goals or desired outcome, eating a lower carb diet than you are now is certainly going to benefit you in the long run. So, How Many Grams of Carbs Should I Have? If you’re a “normal” person — and by normal, we simply mean “non-athlete” — then you’ll be alright following the standard ketogenic dietary ratios. (And we use the word “standard” here because there isn’t just one version of the ketogenic diet — but more on that in a bit.) You can enjoy fantastic benefits going keto, including effortless fat loss, increased lifespan, improved energy, and sharper mental focus. Everyone responds differently to different amounts of carbohydrates, but there are some general starting points. But to achieve those, you’ll need to make yo Continue reading >>
The 'eat This Not That' Guide To The Keto Diet
The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein, and keep your carb intake low—but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go keto with confidence. Fats Eat this: Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels. Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E—important for vision and a strong immune system. Polyunsaturated omega-3s such as wild-caught salmon, sardines, and sustainably harvested seafood—to prevent heart disease and stroke and reduce blood pressure. Medium-chain triglycerides, fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev-up metabolism. Not that: Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high Continue reading >>
Keto And Sugar Cravings: What You Need To Know
Keto and Sugar Cravings: What You Need To Know ~ This post contains affiliate links to help you find the products we use. Sugar is your nemesis, but you would probably be surprised to learn how many products in your home right now are loaded with sugar. Being that sugar is such a dangerous drug (yes, I said drug) food manufacturers can’t simply call it by its name. After all, if you know that the products labeled to be healthy are loaded with sugar, you would probably be less likely to put them in your cart. Sugar is everywhere you look, and it might pop up in some surprising places like your cheese or maybe even your all natural Stevia. Did you know that most whole grain bread has at least one form of sugar in it, yes even if they tout “No High Fructose Corn Syrup”? We have a national sweet tooth epidemic. Even if you don’t eat a lot of sugary treats you may experience intense sugar cravings in the first few weeks of the Keto Diet so don’t let it surprise you. Even if you don’t typically eat sugary foods, carbohydrate loaded foods have hidden sugars in them (a carbohydrate is made up of fiber and sugar), and your body will probably experiencing withdrawal at some point. Keto and Sugar Cravings: Names Of Sugar Let’s start by taking a look at the names of sugar, so you know exactly what we’re working with here. I’ll skip all the names that involve the word sugar because those are pretty obvious. Top Offenders: Aspartame Acesulfame Maltodextrin Dextrose Soluble Corn Fiber (made from corn syrup) Corn Starch Dextrin Sorbitol High Fructose Corn Syrup Evaporated Cane Juice Lactose Glucose Solids Glucose Maltose Sucrose Evaporated Cane Juice Corn Syrup Solids Fructose Food Starch Other Common Offenders: Agave Nectar Molasses Diastatic Malt Florida Crystals Ga Continue reading >>
Keto Diet: The Do's And Don't's Of This High-fat, Low-carb Nutrition Plan
I'm often asked about popular diets, so this week and next I'm covering two popular diets - the Keto Diet this week, and Whole30 next week - including the pros, cons and my take for each. I am not advocating or recommending that we all follow these programs. While these diets - or components of these diets - may be beneficial to some, my recommendation for the majority of the population is to keep it simple, streamlined, wholesome - less about hard rules with lists of do's and don't's, and more about the key fundamentals: limit added sugars and white carbs. Emphasize lean proteins. Tons of vegetables, some fruits (mostly berries), and more of an emphasis on plant based fats when possible. Find what works for your individual lifestyle, taste preferences, budget and schedule. If you do choose to try one or some of these popular diets, use it as an opportunity to help break and replace not-so-good habits, and to educate yourself and learn more about how you may respond to certain foods and ingredients so that you can make lasting behavioral changes that can stick around long after you're "off" of a particular diet plan. *** "I'm going keto." I'm hearing this more and more often. And odds are you've heard someone talk about "going keto," you've considered it yourself, or at the very least, you've seen "keto-friendly" products and recipes in stores, magazines, and social media. Keto is a high-fat, low-carbohydrate diet, with limited protein allowed as well. As with many of these diets, healthful food selections within each of those food categories is what determines whether the diet is healthful. The keto diet's origins "Keto" is short for "ketogenic" and is a type of diet that has been used for 100-plus years for children with uncontrolled seizures. Approximately half of th Continue reading >>
Ketogenic Diet Foods To Avoid: 108 Foods That’ll Slow Your Fat Loss
There are 108 ketogenic diet foods to avoid that will slow down (or shut down) your body’s fat burning capability. Remember that carbs must be kept very low to remain in ketosis. Most people need to stay within 20-30 grams of net carbs per day, and protein shouldn’t make up more than 20-25% of total calories. Too many carb or protein-centric foods can very quickly bring you out of ketosis and slow down your body’s fat burning capabilities. This is why the foods below should be avoided on a ketogenic diet. Not to worry, though. We’ve made it easy for you with this cheat sheet covering the biggest keto foods to avoid and why. We chunked it down by macronutrient: Want a quick and easy meal plan that doesn’t include any of these keto-unfriendly foods? We’ve created one for you. Click here to get the FREE downloadable meal plan now. Carbs to Avoid on a Ketogenic Diet Grains All grains—and foods made from grains (yup, even whole grains)—should be avoided. Grains contain too many carbs and will interfere with ketosis, slowing weight loss. That includes*: Beans and Legumes Beans provide nutrition for those on a regular diet, but they’re not fit for the ketogenic diet due to their high starch (carb) content. Avoid legumes including*: Fruit is healthy, right? Sure, but that doesn’t mean they’re keto-compliant. Fruit is high in sugar and carbs, so is usually a no-go on the keto diet. That includes tropical fruits, fruit juices, dried fruits, and fruit smoothies (for the most part). If you do have fruit, choose lower-sugar options like blueberries, blackberries, and raspberries, and eat them sparingly. Starchy Vegetables Avoid any vegetables that grow beneath the ground and focus on more on the leafy greens. The high starch content of some vegetables (like tho Continue reading >>
7 Tips To Get Into Ketosis
And convert fat into energy. By Franziska Spritzler, RD, CDE Ketosis is a normal metabolic process that provides several health benefits. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy. Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects. Emerging research suggests that ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions. That being said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs. Here are 7 effective tips to get into ketosis. 1. Minimize Your Carb Consumption Eating a very low-carb diet is by far the most important factor in achieving ketosis. Normally, your cells use glucose, or sugar, as their main source of fuel. However, most of your cells can also use other fuel sources. This includes fatty acids, as well as ketones, which are also known as ketone bodies. Your body stores glucose in your liver and muscles in the form of glycogen. When carb intake is very low, glycogen stores are reduced and levels of the hormone insulin decline. This allows fatty acids to be released from fat stores in your body. Your liver converts some of these fatty acids into the ketone bodies acetone, acetoacetate and beta-hydroxybutyrate. These ketones can be used as fuel by portions of the brain. The level of carb restriction needed to induce ketosis is somewhat individualized. Some people need to limit net carbs (total carbs minus fiber) to 20 grams per day, while others can achieve ketosis while eating twice this amount or more. For this reason, the Atkins diet specifies that carbs be restricted to 20 or fewer grams per Continue reading >>
Is Sugar Sneaking Into Your Keto Diet?
If you are having trouble losing weight on a keto diet, it might be that sugar is sneaking in to your food without you knowing of it. But how is that possible? Well – here are five ways in which sugar might (unintentionally) enter your diet and how to avoid them: Mindfulketo.com: 5 Sneaky Ways Sugar Is Hiding in Your Food (and How to Avoid It) More Keto for beginners Earlier How do you beat food cravings? “Sugar is poison. My heart attack has finally opened my eyes to the truth” Top videos about ketosis Top videos about sugar Continue reading >>
How To Get Into Ketosis Faster On A Low Carb Diet
This post may be sponsored or contain affiliate links. We may earn money from purchases made through links mentioned in this post, but all opinions are our own. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliates sites. Want to be a fat-burning machine without having to count calories? Here’s a few ideas on how to get into ketosis faster on a low carb diet. Do you want to look leaner for bikini season? Yoga pants starting to feel a little tighter? One way to burn fat fast is to go on a ketogenic diet. The physiological process of burning stored fat instead of sugar, can be achieved within a short amount of time after following a strict keto diet. It is possible to get there in a day. In fact, some people show you how to get into ketosis, this fat burning state, in 24 hours. Do you need to fast? Becoming keto adapted where the body burns fat rather than sugar isn’t as hard as you might think. And, you don’t have to starve yourself to get there quickly. The great news for those who want to know how to get into ketosis faster is, well … you don’t have to fast. Fasting has been used for thousands of years by virtually every religion and traditional society. There are some people who think that a complete fast (not just intermittent fasting) is a way to get into ketosis faster. But the great thing about following a ketogenic diet is that you can eat until your heart—er, stomach—is content. You just have to eat enough of the right foods. And, of course, eat very little of the wrong foods. Is getting into ketosis safe without a doctor? Before reviewing how to get into ketosis quickly, let’s take a look at a quick background: T Continue reading >>
The Ketogenic Diet: An Ultimate Guide To Keto
Over recent years, ketogenic diets have become increasingly popular. The diet is otherwise known as ‘keto,’ and it’s high in fat and extremely low in carbs. But there are a few things to be aware of, such as the benefits, best foods to eat, foods to avoid, possible dangers and side effects. This guide will show you all of these things. Also, the guide provides sample keto meal plans, snack ideas, and guidance how to implement the diet in a healthy way. What is a Ketogenic Diet? Ketogenic diets are a way of eating that focus on strictly limiting carbohydrate. And if implemented well, they can be incredibly beneficial. By and large, those following a keto plan eat higher amounts of fat, moderate protein, and a very small amount of carbs. Macros As long as you keep carbs very low, then keto is possible on a range of macronutrient ratios. However, in my case I’d aim for macros similar to this: Carbohydrate: 5-10% Fat: 60-75% Protein: 20-30% How do keto diets work? When you keep carbs very low for an extended period, the body enters nutritional ketosis. Ketosis refers to a state in which the body starts burning fat for energy rather than carbohydrate. On a typical high carb diet, the body burns glucose. In contrast, the ketogenic diet encourages the body to start using ketones for fuel. Ketones are a type of molecule that our liver produces during times of carbohydrate restriction (or overall low food intake). The human body can use both glucose and ketones for fuel. How many carbohydrates should I eat? Respected low carb researchers Jeff Volek and Stephen Phinney advise aiming for an upper limit of 50 grams total carbs. Below this number is also widely accepted as a ketogenic diet (1). Generally speaking, you can eat this amount of carbohydrate and still be in ketos Continue reading >>