diabetestalk.net

Thermogenesis Ketosis

Keto-adaptation #1 – Lessons Learned From 1 Year And 5 Months Of Ketosis

Keto-adaptation #1 – Lessons Learned From 1 Year And 5 Months Of Ketosis

Intro Update: before reading this, make sure to know my current thoughts (about page) As of February 2015, I’ve been 1 year and 5 months into ketosis. I entered this metabolic state using nutrition primarily and I was able to maintain it through nutritional, as well as other interventions. More than 98% of the time I was in ketosis. It was, I believe, two or three times when I was out of ketosis for a couple of hours and this happened during the first months, back in late 2013. Be reasonable My personal nutritional approach is individualized. I do not do 80+% fat and 5% carbohydrate and I would be inclined to say that it may not be optimal for healthy adults to eat so much fat and deprive their bodies of micronutrient, vitamin, and mineral diversity that come from vegetables, leafy greens, and/or some legumes, unless a severe medical condition (such as epilepsy, for example) implies it. I do 65-70% fat, 15-18% protein and ~10-15% carbs. It keeps me in ketosis. I eat below my daily energy requirements, I consume low protein, <1g per KG of bodyweight – which fall somewhere in-between 50 – 65g of protein per day, sometimes even lower. I fast a lot, I train fasted and I feel that my lifting performance keeps getting better, contrary to popular belief. Many folks would opt-in for much higher protein intake. I find it not necessary for me. Ketones may play a crucial role in this. Ketosis is not magic. Keto-adaptation does not happen overnight (or in 2-3 weeks of ketosis)1 Eating low calorie does not make me nutrient deficient. On the contrary, I optimized my approach so that I can get as many nutrients from food as possible. I also supplement. I want to underline that this works for me (apparently) and I do not want to get more specific so that folks will immediately th Continue reading >>

A Guide To Ketosis

A Guide To Ketosis

Here is the guide to ketosis. The contents of this article can be located here. If you're currently wondering what on earth ketosis even is, then you're in luck for I plan not only to befuddle but also to enlighten. All you have to do is read on. I've personally had fantastic results on keto, and I really believe in the validity of this diet - not only in terms of fat-loss, but also in terms of health-gain. There is a lot of understandable skepticism and tons of misconceptions about keto; I want to let newcomers know, however surprising it may be, that keto (or at least a diet low in grains/sugars and high in fats) is a very healthy diet with numerous benefits. This guide is very long so I've partitioned this post into subsections. The links contained within the contents are 'clickable' and will transport you directly to that section. You can also right click and select "copy link address" of a particular section/section title, and you can either bookmark it so that you can return to a specific section easily or you can give the link to a friend if you want them to read a particular section. If you want to return to the contents of the page simply click on the 'upwards' arrows that are next to each of the section titles within the main article. Contents I. Why You Should Care About Ketosis: The Benefits of a Ketogenic Diet 1A. Ketosis Increases Neuronal Stabilization and Mental Focus 1B. Ketosis Promotes the Loss of Body-Fat and LDL Cholesterol 1C. Ketosis Eliminates Various Ailments such as Type 2 Diabetes and Hypertension 1D. Ketosis Treats Several Diseases such as Alzheimer's and Various Cancers 1E. Ketosis Promotes Cardiovascular Health 1F. Ketosis Preserves Lean-Body Mass 1G. One Will Lose Body-fat More Quickly on Keto Than Not 1H. Ketosis Blunts Appetite and Incre Continue reading >>

What Everybody Ought To Know About Ketosis

What Everybody Ought To Know About Ketosis

Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>

Ketosis – Advantaged Or Misunderstood State? (part Ii)

Ketosis – Advantaged Or Misunderstood State? (part Ii)

When I wrote part I of this post, I naively assumed this would only be a two-part series. However, so many great questions and comments emerged from the discussion that I realize it’s worth spending much more time on this important and misunderstood topic. In terms of setting expectations, I suspect this series will require at least four parts, after which I hope to get back to finishing up The Straight Dope on Cholesterol series. So, back to the topic at hand…. (You may want to read or maybe reread part I for a biochemistry refresher before diving into part II.) Is there a “metabolic advantage” to being in ketosis? Few topics in the nutrition blogosphere generate so much vitriolic rhetoric as this one, and for reasons I can’t understand. I do suspect part of the issue is that folks don’t understand the actual question. I’ve used the term “metabolic advantage” because that’s so often what folks write, but I’m not sure it has a uniform meaning, which may be part of the debate. I think what folks mean when they argue about this topic is fat partitioning, but that’s my guess. To clarify the macro question, I’ve broken the question down into more well-defined chunks. Does ketosis increase energy expenditure? I am pretty sure when the average person argues for or against ketosis having a “metabolic advantage” what they are really arguing is whether or not, calorie-for-calorie, a person in ketosis has a higher resting energy expenditure. In other words, does a person in ketosis expend more energy than a person not in ketosis because of the caloric composition of what they consume/ingest? Let me save you a lot of time and concern by offering you the answer: The question has not been addressed sufficiently in a properly controlled trial and, at bes Continue reading >>

How To Increase Fat Burning During Ketosis

How To Increase Fat Burning During Ketosis

Ketosis is also known as the body's process for generating energy by producing ketones when insufficient carbohydrates are available in the diet. In other words, a low-carb diet is called ketogenic because it forces the body to use fat for energy. Ketosis is a very effective means of burning fat, but there are certain techniques for increasing fat-burning through exercise and nutrition. How many carbs should you eat per day? When is the best time to eat them? What kinds of carbs are best? And what natural supplements prevent muscle loss caused by extreme ketogenic diets? Follow a few basic rules to answer these questions and achieve your fat-burning goals. Video of the Day Take in 30 to 50 g of carbohydrates per day, depending on your individual metabolism. Typically, this carb-depletion phase lasts five days and is followed by two days of carb-loading. For example, having 100 to 200 g of carbs per day for two days. This carb-cycling strategy helps to prevent dieting plateaus in which the body stops burning fat in response to what it perceives as starvation. Stack your carbohydrates around your workouts. Carbs are needed for two reasons: muscle recovery and energy. One good strategy is to take in half of your carbs before your workout and the other half after. Some people choose to take all of them before or after. Either way, taking in your carbohydrates in the morning will allow the body to switch into ketosis during the day, burning more fat. Limit resistance training workouts to 60 minutes to control cortisol levels. The stress hormone cortisol, part of the fight-or-flight response, slows down fat-burning and metabolizes muscle tissue. After about an hour of training, muscle-building hormones plummet, and cortisol increases significantly. Sometimes, training harder Continue reading >>

Ketogenic Low-carbohydrate Diets Have No Metabolic Advantage Over Nonketogenic Low-carbohydrate Diets1,2,3

Ketogenic Low-carbohydrate Diets Have No Metabolic Advantage Over Nonketogenic Low-carbohydrate Diets1,2,3

Abstract Background:Low-carbohydrate diets may promote greater weight loss than does the conventional low-fat, high-carbohydrate diet. Objective:We compared weight loss and biomarker change in adults adhering to a ketogenic low-carbohydrate (KLC) diet or a nonketogenic low-carbohydrate (NLC) diet. Design:Twenty adults [body mass index (in kg/m2): 34.4 ± 1.0] were randomly assigned to the KLC (60% of energy as fat, beginning with ≈5% of energy as carbohydrate) or NLC (30% of energy as fat; ≈40% of energy as carbohydrate) diet. During the 6-wk trial, participants were sedentary, and 24-h intakes were strictly controlled. Results:Mean (±SE) weight losses (6.3 ± 0.6 and 7.2 ± 0.8 kg in KLC and NLC dieters, respectively; P = 0.324) and fat losses (3.4 and 5.5 kg in KLC and NLC dieters, respectively; P = 0.111) did not differ significantly by group after 6 wk. Blood β-hydroxybutyrate in the KLC dieters was 3.6 times that in the NLC dieters at week 2 (P = 0.018), and LDL cholesterol was directly correlated with blood β-hydroxybutyrate (r = 0.297, P = 0.025). Overall, insulin sensitivity and resting energy expenditure increased and serum γ-glutamyltransferase concentrations decreased in both diet groups during the 6-wk trial (P < 0.05). However, inflammatory risk (arachidonic acid:eicosapentaenoic acid ratios in plasma phospholipids) and perceptions of vigor were more adversely affected by the KLC than by the NLC diet. Conclusions:KLC and NLC diets were equally effective in reducing body weight and insulin resistance, but the KLC diet was associated with several adverse metabolic and emotional effects. The use of ketogenic diets for weight loss is not warranted. Continue reading >>

9 Ways I Keep My Testosterone Levels High – Test Of Time

9 Ways I Keep My Testosterone Levels High – Test Of Time

I began testing my testosterone levels a couple of months after starting with ketosis (the metabolic state where fat becomes the primary source of energy). It was March 2014 and my levels ~400 ng/dL. That’s average to low for a person my age. I suspect my pre-ketosis levels were even lower because from what I’ve researched, if well-formulated, a ketogenic diet can improve testosterone levels. In a matter of months, I’ve been able to raise my levels to ~ 850ng/dL and they’ve been mostly constant ever since. See more here. I wrote about this experiment in detail in my book T-R(x) – The Testosterone Protocol, but I want to re-emphasize the 9 major interventions I made to improve my T levels. 9 Strategies I use to Keep my T Levels High Sadly, over the last few decades there’s been a declining trend in testosterone levels in men, and this is not due to the aging process. See these resources for a more in-depth view. A more simple way to know what we’re dealing with is to do this: whenever you’re in a public location, try to spot men that do not have bellies. Can you? Abdominal fat has been shown numerous times to be inversely correlated with T levels. I’ve discussed the mechanisms of this in the book. Well formulated Very-Low-Carb-Low-Calorie-Ketogenic nutrition (without carb-loading) It should be self-explicative. Ever since I started with ketosis in Sept. 2013, I purposed to maintain this state constantly. The benefits of keto-adaptation have made me become addicted to this ketosis. Carb-loading would kick me out of ketosis. Besides, I don’t need it. My lifting performance has never been better. However, it took more than 6 months of constant ketosis to recover my pre-ketosis (higher-carb nutrition) performance in the gym and with my kickboxing practice Continue reading >>

Ketosis And Athletic Performance: More Than Fat Loss

Ketosis And Athletic Performance: More Than Fat Loss

The above video is a presentation by Peter Attia, M.D. His talk is somewhat technical, but I always write blog posts hoping 20,000 people will *love* them, not that 1,000,000 will *like* them. In this presentation, you will learn (in my words, not Pete’s): – More about nutrition than most MDs learn in med school. – How ketosis-adapted performance can aid fat loss and high-altitude resilience. – Why the calorie estimates on treadmills and stationary bikes are complete BS. – The three primary systems of energy production and basic organic chemistry, both of which aid understanding of all athletics. Even if you struggle a little with vocabulary, the first 30 minutes are well worth watching a few times. This talk made me immediately want to jump back on the Cyclical (or “Cyclic”) Ketogenic Diet (CKD), which was conceptually introduced to me in 1996-1998 by the writing of Lyle McDonald, Dr. Mauro Di Pasquale, and the late Dan Duchaine. It’s incredible for simultaneous fat loss and lean muscle gain, though perhaps needlessly complicated for non-athletes. I usually limited the carb-reloading period to 12-18 hours after a glycogen depletion workout on Saturdays, though I experimented with moderate Wed night carb-ups while training for sports like kickboxing. If you’ve experimented with ketosis, what was your approach and experience? Pros and cons? For additional reading, I suggest the following posts by Dr. Attia: ### Odds and Ends: This week, I’m using my birthday to change the world with @charitywater. Please click here to take a look. You could do the same. Please check out Tribe of Mentors, my newest book, which shares short, tactical life advice from 100+ world-class performers. Many of the world's most famous entrepreneurs, athletes, investors, poker p Continue reading >>

#200: Ben Bikman, Phd: Brown Fat Tissue Activation, Insulin & The Ketogenic Diet

#200: Ben Bikman, Phd: Brown Fat Tissue Activation, Insulin & The Ketogenic Diet

Want Early Access to Our Interviews and Additional Content? Become a High Intensity Health Insider and Access Bonus Content Listen to the recording What Others Are Saying About This Episode About Ben Bikman, PhD The focus of Ben's lab (the Laboratory of Obesity and Metabolism) is twofold. First, we aim to identify the molecular mechanisms that explain the increased risk of disease that accompanies weight gain, with particular emphasis on the etiology of insulin resistance and disrupted mitochondrial function. Second, we hope to reveal novel cellular processes that are responsible for fat development. Connect with Ben FaceBook Benjamin Bikman Instagram & Twitter @benbikmanphd Products Mentioned In this Episode Not Getting Results on the Ketogenic Diet? Need Meal Plans and Recipe Ideas? Access our Real-Food Recipe eBooks, Private FB Group and Live Chat Show Notes 02:02 Dr. Bikman’s Journey: He was an exercise enthusiast, with two degrees in exercise physiology. He was fixated upon calories and the “eat less – exercise more” model. It would not work consistently. During PhD studies, he learned that insulin is the metabolic key. As insulin goes, so goes body fat. Now that he has his own lab, the relevance of insulin upon normal metabolic health is his area of study. 03:11 Insulin is needed to Grow Fat Cells: Progenitor (stem) cells in a dish need a spike in insulin of a certain size and over a certain amount of time in order for them to become fat cells. This is adipogenesis, the creation of adipocytes. 03:35 Distortion of the Fat Cell: Within the adipocytes in adult humans, insulin initiates lipogenesis, the creation or expansion of the lipid droplet or bulge of fat within the fat cell. When you look at a fat cell under a microscope, the mitochondria, nucleus and o Continue reading >>

2 Shredded By Beast Helped Me Lose 10% Body Fat!

2 Shredded By Beast Helped Me Lose 10% Body Fat!

I’m writing this review whilst on the train sipping my mix of 2 Shredded. I’m approximately 3 weeks into the tub and so far I think it’s one of the best products I’ve ever tried. 2017 update: I still to this day take 2 Shredded and my body fat percentage is significantly lower at around 15% (it was around 25% when I first starting supplementing with 2 Shredded!). I still highly, highly recommend it and there’s a link to purchase it at the bottom of this review if you want to take your fat burning capabilities to the next level! My #1 most recommended thermogenic supplement 2 Shredded Effectiveness – 9.5/10 The first thing I’ll mention about 2 Shredded is that I use this supplement a little differently to the recommendations. The instructions are to mix 1 scoop in a huge amount of water and down it. Personally I use 1.5 scoops and I fill my large shaker to sip slowly throughout the day. This has the advantages of providing stable energy, thermogenesis and fat burning throughout the day without the jitters or afternoon crash. Energy I wouldn’t recommend trying to use 2 Shredded as a pre-workout supplement. There are much more effective PWO’s for similar price. I find to get optimal use of 2 Shredded I take my usual PWO first thing in the morning, get my work out done and use 2 Shredded as a matter of energy sustenance throughout the day. This was especially helpful throughout the induction phase of ketosis, ie. becoming keto-adapted, as during this process your body has no carbohydrate for fuel and hasn’t switched to using ketones yet either. So whilst running on empty, 2 Shredded’s stimulation of the central nervous system was welcome, as is the boost to my fat burning capabilities. After all, the point is to get shredded, right? Thermogenesis As a Continue reading >>

[thermogenesis From The Breakdown Of A Ketogenic Diet In An Experimental Model Using Swine].

[thermogenesis From The Breakdown Of A Ketogenic Diet In An Experimental Model Using Swine].

Abstract A respiration calorimetry experiment with 10 matures sows was conducted to study the effect of a ketogenic diet on heat production and energy utilization. The ketogenic diet contained no carbohydrates and 85% of its energy as fat. The control diet was a mixed diet with most of its energy as carbohydrates. Both diets provided the same daily protein intake, which was slightly below the calculated protein requirement. The level of energy intake was adjusted to a moderate positive energy balance. Both diets were allocated to the same animal for three weeks each according to a crossover design. Seven-day collection periods and 48-hours measurements of the gaseous exchange (carbon-nitrogen balance method) were conducted on individual sows per diet. The ketogenic diet substantially increased the energy losses in faeces, which resulted in a energy digestibility of 75% compared to 93% with the mixed diet. The methane production was also significantly depressed. In contrast, the urine energy excretion was not influenced by the extremely high fat diet. The nitrogen balance showed lower faecal nitrogen losses and a higher urine nitrogen excretion in the animals with the high fat diet. Because of this compensative response no difference in nitrogen retention was observed between the two dietary treatments. The ketogenic diet caused no detrimental effects on thermogenesis or energy utilization. The results of both criteria could be fully explained by the well accepted ideas of the efficiency of utilization of the energy from fat under balanced nutrition conditions. Overall the results demonstrate that a high fat diet has no regulatory effect on the usually diet-induced thermogenesis. Continue reading >>

Ketosis

Ketosis

Not to be confused with Ketoacidosis. Ketosis is a metabolic state in which some of the body's energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy. Ketosis is a result of metabolizing fat to provide energy. Ketosis is a nutritional process characterised by serum concentrations of ketone bodies over 0.5 mM, with low and stable levels of insulin and blood glucose.[1][2] It is almost always generalized with hyperketonemia, that is, an elevated level of ketone bodies in the blood throughout the body. Ketone bodies are formed by ketogenesis when liver glycogen stores are depleted (or from metabolising medium-chain triglycerides[3]). The main ketone bodies used for energy are acetoacetate and β-hydroxybutyrate,[4] and the levels of ketone bodies are regulated mainly by insulin and glucagon.[5] Most cells in the body can use both glucose and ketone bodies for fuel, and during ketosis, free fatty acids and glucose synthesis (gluconeogenesis) fuel the remainder. Longer-term ketosis may result from fasting or staying on a low-carbohydrate diet (ketogenic diet), and deliberately induced ketosis serves as a medical intervention for various conditions, such as intractable epilepsy, and the various types of diabetes.[6] In glycolysis, higher levels of insulin promote storage of body fat and block release of fat from adipose tissues, while in ketosis, fat reserves are readily released and consumed.[5][7] For this reason, ketosis is sometimes referred to as the body's "fat burning" mode.[8] Ketosis and ketoacidosis are similar, but ketoacidosis is an acute life-threatening state requiring prompt medical intervention while ketosis can be physiological. However, there are situations (such as treatment-resistant Continue reading >>

This High-fat Diet People Are Talking About Can Be Effective, But…

This High-fat Diet People Are Talking About Can Be Effective, But…

It’s the diet people are talking about. Although the ketogenic diet became a trend in the country only in the last few years, it’s actually been around since the 1900s to treat epilepsy, until it was abandoned in favor of new anticonvulsant drugs. Ketogenic, or keto, is a low-carb, moderate-protein, high-fat diet that’s often been compared to Atkins and other similar low-carb diets. The nutrient intake should be around 70 percent fats, 25 percent protein and 5 percent carbohydrate. The fat intake may sound daunting, even disheartening, but there’s a purpose to that. People normally take 45-65 percent of the calories from carbs, 10-35 from protein and 20-35 percent from fat. With this diet, the body produces glucose and insulin that are converted and used as energy. Insulin is produced to process glucose in your body. The fats you consume are therefore stored, since the body uses glucose as its primary energy source. According to the ketogenic diet, if you lower your carb intake, the body goes into a state known as ketosis, a natural process jumpstarted in our system to help us survive when food is low. We then produce ketones from the breakdown of fats in the liver. Starved of carbs Keto is not about starving the body of calories. Rather, it is about starving it of carbs so that it will force the body into ketosis. When you overload your diet with fats, it will supposedly burn ketones as its primary source of energy. Blood glucose, according to the diet, will fall by restricting carbs. This then leads to increased production of a fat-burning enzyme called hormone sensitive lipase, and releases stored triglycerides (fats) from the fat cells. Triglycerides are broken down into fatty acids and glycerol that the liver turns into ketones for energy. What to eat: meat Continue reading >>

Does Ketosis Cause An Internal Rise In Body Temperature?

Does Ketosis Cause An Internal Rise In Body Temperature?

Ooh, ooh, ooh, I feel my temperature rising Help me, I’m flaming I must be a hundred and nine Burning, burning, burning And nothing can cool me I just might turn into smoke But I feel fine –Elvis Presley singing “Burning Love” Somebody’s turned up the heat up in here and it’s gotta be that low-carb diet I’m on, right? That’s what everybody does with livin’ la vida low-carb when something new happens to them after starting this way of eating–they blame it on low-carb! I mocked this notion in this blog post about an earache a couple of years ago, but what if there is merit to some rather strange side effects of following a controlled-carbohydrate nutritional approach? Hmmmmmm. There are several things we KNOW will happen to most people when they begin the low-carb lifestyle: their HDL “good” cholesterol goes up, there is a marked improvement in mental health, for women it helps with reproductive health, blood sugar levels are stabilized, they end up having less acne, triglycerides plummet (a VERY good thing!), and so much more I could spend hours sharing with you about. But there are some things that can vary from person to person as one of my readers shared with me in a recent e-mail. This 43-year old man starting cutting his carbohydrate intake beginning in January 2008 and has lost over 25 pounds so far. WOO HOO! He has really enjoyed this new low-carb lifestyle change, but was curious about an unexpected side effect that has been plaguing him with no apparent cause. Here’s what he wrote: Hey Jimmy, After lots of searches, I’m having trouble finding out if anyone experiences a sensation of a rise in body temperature while in ketosis. There are some days I feel like I am literally burning up (but I don’t have a fever or anything). Coinciden Continue reading >>

Silicon Valley’s *completely Natural* Secret To More Energy & Better Focus

Silicon Valley’s *completely Natural* Secret To More Energy & Better Focus

You might already be doing it and not even know it. While biohacking may sound like something unnatural and painful that should only be conducted in a science lab, it’s actually quite the opposite. You see, humans have been biohacking forever—experimenting with diet and lifestyle in order to look and feel our best. It’s just that recently, someone assigned a name to it, and a very die-hard group of high-achieving practitioners have given it momentum (we’re looking at you, Silicon Valley). Bio-hacking is simple: a way of understanding the way the systems of your body run and how certain things like food, water, exercise, and sleep affect these systems so that you can become the best version of yourself. Something as simple as a standing desk can be considered biohacking (said to improve posture, muscle recovery, and mental focus), but other practices that have developed over the years are, shall we say, a bit more extreme. Intrigued? Us, too. Read on for some of the top ways biohackers are slowly but surely becoming superhumans. Cold thermogenesis A more DIY everyday version of chryotherapy, cold thermogenesis (aka freezing your booty off in the shower) is thought to have a bevy of health benefits, from burning a higher amount of calories throughout the day, to improved mental clarity and focus, to quicker muscle recovery, balanced hormones, and better sleep. There’s a couple ways to tap into these benefits: 1) sitting in a bath filled with ice; 2) dunking your face in a bowl of ice (the vagus nerve in your face is connected to the nervous system throughout the body); 3) chugging ice-cold water; or 4) 30 blissful seconds under freezing-cold water in the shower, followed by 30 seconds of warm water, 30 of cold, etc. Pick your poison—we mean, practice—of choi Continue reading >>

More in ketosis