Whey Protein On Keto: Does Whey Protein Kick You Out Of Ketosis?
“What’s the best whey protein on keto diets? Will it knock me out of ketosis?” If you’re currently on a ketogenic diet or looking to start it because of its fast fat-burning qualities, you might be wondering whether you can pour yourself a delicious protein shake to drink. Keto diets are very strict. And since only some foods are allowed, and some are thrown right out the window, this is a common question. Most people joining keto diets come from the bodybuilding community. And a big part of their diet is whey protein shakes. But there’s one problem… Is it okay to drink whey protein on a keto diet? Do they stop you from reaching ketosis? By the time you finish reading this post, you’ll find out the exact answer to whether you should or shouldn’t use whey protein on keto diets. (Hint: you can only use some) Plus, the best protein powders you should use if you’re on a keto diet. But to answer this question, you need to know how ketogenic diets work. How Ketogenic Diets Work (I assume most of you already know how it works, so I’m going to keep it short. And get straight to your question after) A keto diet is a low-carb, moderate protein, and high fat diet. Its main goal is to simply get your body into an optimal state of ketosis. Ketosis is when your body is so low on blood sugar (glucose), your liver is forced to burn stored body fat to produce ketones. These ketones are then used as energy, instead of stored glucose from eating carbohydrates. Once at this stage, your body is constantly burning fat to fuel itself. Insulin Another big part of keto is simply avoiding foods that spike your insulin levels. Insulin is released by the pancreas when blood sugar levels rise from eating lots of carbohydrates. Insulin allows your cells to use and store the gluco Continue reading >>
Should You Have Cheat Meals On A Ketogenic Diet?
Damn does that cake look good! Cheat meals. Everyone thinks about them when following any diet, and the ketogenic diet is no exception. You might be wondering if you should have cheat meals while going keto. Is it worth it? Is it okay? Will it mess up your progress completely? Intellectually, why would you want to eat something that isn’t in line with your goals or your health? Let’s face it, cheat day meals are bad for you. We know it. The ketogenic diet is simple, but not always easy, and there are some grey areas, so lLet’s talk a little bit about what happens when you have cheat meals and whether or not they’re worth it. You might know people who do low-carb long-term and schedule cheat meals in at regular times, such as on the weekends or set days each month. While this creates a healthy mindset around not needing to be perfect, things are a little different with the ketogenic diet. Since keto is stricter than other low-carb diets, (see our post on keto vs. Atkins) it’s more tempting to have cheat meals. However, the effects of them can be more dramatic. Disadvantages of Cheat Meals on the Ketogenic Diet Here are some consequences of having cheat meals. These are things to consider before flying off the deep end with some emotional eating. Let’s get the big one out of the way first, Cheating Takes You out of Ketosis Since cheating on the keto diet more than likely will take you out of ketosis—especially if the cheat meal or snack is carb-heavy—you have to be prepared for this fact. Know that it’ll likely set you back some and take some time to get back into a ketogenic state. When you have eaten what you suspect was a “cheat meal,” put it to the acid test, and test your ketone levels. People are often surprised that they stay in ketosis after Continue reading >>
All You Need To Know About Protein On A Low-carb Ketogenic Diet
Proteins, which consist of amino acids, are essential nutrients for the human body. They are one of the building blocks of body tissue and can be used as a fuel source. Unlike carbs, which are not essential for our body, protein and fat are a vital part of our diet. Without these two macronutrients, we would simply not survive. There is a misconception that the ketogenic diet is a high-protein diet. This is a myth; the ketogenic diet is a diet high in fat, moderate in protein and low in carbs. Why moderate in protein? Too much protein can kick you out of ketosis, while too little protein may cause muscle loss and increased appetite. What is the ideal protein intake? Does quality matter? Is too much protein dangerous? Let's have a look at these frequently asked questions in more detail. Why is protein so important for weight loss? Studies show that protein is the most sating while carbs are the least sating macronutrients. In other words, if you eat enough protein, you will feel less hungry and eat fewer calories. That's why it's critical to eat adequate amount of protein if your aim is to lose fat. Protein has also been shown to increase energy expenditure. This means that by following a diet rich in protein, you will burn more calories. This metabolic advantage is not significant (around 100 kcal a day) but every little counts! Another way to burn more calories is to build muscle mass. Protein is the most important macronutrient for preserving and building muscle tissue, especially for physically active individuals. More muscles burn more calories and slightly increase your base metabolic rate. This means that you will burn slightly more calories even at rest. Although protein slightly increases insulin, there is no need to worry about negative effects on weight loss. Continue reading >>
Can Drinking Kick You Out Of Ketosis?
I hardly ever drink, but when I do its vodka soda with a lime or a NorCal margarita. I was reading MDA's post about alcohol and he said that a clear (or even brown) unflavored liquor has no fat, protein, or carbs. I was wondering if it can kick you out of ketosis if you drink? Im not planning on drinking anytime soon (except MAYBE a glass of wine with the family on Christmas dinner) and Im not even sure if Im in ketosis yet (although Ive had a slightly metallic taste in my mouth for 2 days) but I was more curious than anything Continue reading >>
16 Ways Keto For Women Is Different + Doesn’t Need To Suck
As a female, we have to tinker the keto diet a little more than our male keto-ers do. For example, during shark week I can’t eat meat or I’ll end up on the couch in agony, with a heating pad, wanting to tear my ovaries out. So, I have to opt for things that are more easily digestible to my puffy, unhappy insides. Keto for women is just different. For one week every month we have brain-consuming cravings, we weigh more, have a hard time digesting, we get headaches and cramps and dammit we just want a blanket, some chocolate and a tub of icecream. end OK, but you get it. We also have other things to think about, like vaginas and boobies. For these two special things, we need to make some alterations too. You can’t just cut out some things. How to make keto for women easier and less grouchy Here are some tips I’ve cooked up over the past year that I’ve been told have been really helpful, enjoy! Eat yogurt. The diet says no, but I SAY YES. Men don’t need to care about the Lactobacillus acidophilus in yogurt, but a good healthy vagina does! Dannon makes a Light & Fit “Diabetic Friendly” vanilla yogurt that’s only 3 carbs per cup. Take cranberry supplements. Additionally, we need cranberry to ward away pesky urinary tract infections if we ever plan on forgetting to pee after sex again. So, take a cranberry supplement every day, and accept the carbs that come with it. Prepare for the lady in red. When the red devil is in town and you “need” sweets, opt for a handful of dark chocolate chocolate chips. The gourmet ones, real dark chocolate ones have the least carbs. The Milk Chocolate Almond Bars from Meleleuca only have 7 carbs for the entire bar, 9 for the DHA-enhanced dark chocolate ones which is also awesome. Remember that meats take more Continue reading >>
Common Ketosis Killers
“I’ve tried your low-carb diet, Dr. Nally, and it didn’t work.” “Hmm . . . really?” If your mumbling this to yourself, or you’ve said it to me in my office, then lets have a little talk. I’ve heard this statement before. It’s not a new statement, but it’s a statement that tells me we need to address a number of items. If you’ve failed a low carbohydrate diet, I’d suspect you are pretty severely insulin resistant or hyperinsulinemic. You probably never really reached true ketosis. I’d want to have you checked out by your doctor to rule out underlying disease like hypothyroidism, diabetes, other hormone imbalance, etc. Next, switching to a low-carbohydrate lifestyle is literally a “lifestyle change.” It requires that you understand a few basic ketosis principles. And, it takes the average person 3-6 months to really wrap their head around what this lifestyle means . . . and, some people, up to a year before they are really comfortable with how to eat and function in any situation. I assume, if you are reading this article, that you’ve already read about ketosis and understand the science behind it. If not, please start your reading with my article The Principle Based Ketogenic Lifestyle – Part I and Ketogenic Principles – Part II. If this is the case, then please proceed forward, “full steam ahead!” There are usually a few areas that are inadvertently inhibiting your body transformation, so let’s get a little personal. First, this is a low carbohydrate diet. For weight loss, I usually ask people to lower their carbohydrate intake to less than 2o grams per day. How do you do that? (A copy of my diet is accessible through my membership site HERE.) You’ve got to begin by restricting all carbohydrates to less than 20 grams per day. Continue reading >>
Ketogenic Diet: What Not To Eat On Keto
When you start off on a diet it is important to understand what you can eat and what you can’t eat, otherwise, it really isn’t a diet. The same thing applies to the ketogenic diet. There are certain foods that you can not eat if you wish to stay in a state of ketosis. Thankfully, the the list of keto-friendly foods that you can eat is so long that you really shouldn’t have a problem finding a lot of recipes that you enjoy and are keto-safe. The purpose of this post is to talk about the different foods that you should avoid on keto because if you aren’t prepared you can easily mess up and knock your body out of ketosis. Foods to Avoid on Keto One of the interesting things about keto is that a lot of your cravings being to disappear. When you see the foods that you can’t eat your first thought might be “there is no way I’m going to be able to give up that.” However, once you’re in ketosis you understand that many of the things you craved were simply caused by the carbohydrates within them. This is why in our weight loss manual we start people off with a carb detox so they can see the benefits of no longer craving carbs. Another blessing of being in the age of the Internet is that 1000s of people have shared different substitutes for the foods they enjoy. If you are hoping to find some substitutes for the foods that you can’t eat below then check out our post on low-carb substitutes. Grains and Starches Let’s face it, bread is a big deal. A lof people eat bread every single day in some form. It’s very convenient to be able to run down to Subway and pick up a sandwich. Bread goes with every meal so when people hear that they have to give it up for keto they turn their back and try to find another diet. But grains cause your body problems. You know th Continue reading >>
Can Caffeine Kick You Out Of Ketosis?
Low-carb dieters who consume very few carbohydrates often go into ketosis. Ketosis develops when you use up your glycogen stores and need an alternate source of energy. Your body forms ketone bodies as it breaks down fat to use for energy, and you excrete ketones in the urine. Low-carb dieter use ketone test strips to ensure that they're following the diet correctly and burning fat. Caffeine might disrupt glucose metabolism, which could affect ketosis, although only anecdotal evidence of this exists. Video of the Day Insulin resistance, the inability of cells to respond to and absorb glucose, can raise glucose levels and cause weight gain. Ketosis decreases insulin resistance by improving insulin sensitivity, meaning the ability of cells to absorb glucose. Insulin helps cells take glucose from the bloodstream to use for energy. Improving insulin sensitivity helps you lose weight. Caffeine might increase insulin resistance. Caffeine and Insulin Resistance Caffeine might increase insulin resistance, which might make losing weight more difficult and also increase your chances of developing type 2 diabetes, although this has not been clinically proven. A study conducted by researchers from Duke University Medical Center in the August 2004 issue of "Diabetes Care," published by the American Diabetes Association, discussed the effects of caffeine on blood glucose levels and insulin sensitivity. This study showed that 250 mg of caffeine did not change fasting glucose levels but did raise glucose levels after consumption of 75 g of glucose compared with placebo. Although caffeine might raise glucose levels after eating a meal high in carbohydrates, it's unclear that this effect occurs after a low-carbohydrate meal such as those eaten by low-carb dieters. It's also unclear wheth Continue reading >>
Will This Kick Me Out Of Ketosis?
A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on. How do humans enter ketosis in the first place? Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will be produced. Specifically, glycogen in the liver signals malonyl-coa to be formed by carboxylating acetyl-coa. Acetyl-coa is used in many processes and it’s the main substrate used to be turned into ketones. The wiki on regulation of ketogenesis which applies to this scenario says “When the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy. Acetyl-CoA is not being recycled through the citric acid cycle because the citric acid cycle intermediates (mainly oxaloacetate) have been depleted to feed the gluconeogenesis pathway, and the resulting accumulation of acetyl-CoA activates ketogenesis.” Basically, when there is more acetyl-CoA than oxaloacetate, the acetyl-CoA becomes acetoacetate, a ketone body. In plain English, carbs provide oxaloacetate, so if it doesn’t have carbs, it likely isn’t going to kick you out of ketosis. I’ll state the exceptions later. Why do humans enter ketosis so readily? Humans enter ketosis faster than any animal on the planet. It usually takes 24-36 hours before we enter ketosis.This is because we have huge brains and tiny bodies. Our brains need ~400 calories/day, which for most people that equates to 20% of our total energy demands. To put this in perspective, most anim Continue reading >>
What Is The Ketogenic Diet? All The Info On Food, Diet Plans And More
But what is the ketogenic diet, and which foods are you allowed to eat? What’s the science behind it? The keto diet is also known as the low carb diet, and is based around placing the body into a state of ketosis. When we eat foods high in carbohydrates, such as sugary cereal, cake and bread, the body produces glucose and insulin. Glucose is the body’s preferred energy source, as it’s the easiest molecule for it to convert and use as energy. Insulin is produced to take the glucose around the bloodstream. As the fats taken in aren’t needed, they’re stored. By lowering the amount of carbohydrates you take in, the body goes into a state of ketosis. This is a natural process the body initiates when it’s in survival mode, due to low food intake. During ketosis, ketones are produced from the breakdown of fats in the liver. When the body is overloaded with fats, and carbohydrates are taken away, this causes it to burn ketones as the main energy source. This is the end goal of a ketogenic diet, and what ultimately results in weight loss. What are you allowed to eat? The key foods in the ketogenic diet are high in protein and fat. Meat and fish Fish Shellfish Meat Poultry Eggs Butter, cream and cheese Peanut butter Heavy whipping cream Hard and soft cheeses Sour Cream Nuts Macadamias, walnuts almonds, cashews, pistachios. Vegetables Asparagus, avocado, broccoli, carrots, cauliflower, celery, cucumber, green beans, mushrooms, onions, bell peppers, pickles, lettuce, peas, spinach, butternut squash, tomatoes. Drinks Water, tea and coffee are the staples. Drinks with artificial sweetener can be drunk by some people in moderation, but excessive consumption of sweetener can knock you out of ketosis. How does it help people with epilepsy? A neurobiology study published in 2 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 Basic Ketogenic Diet
Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. [wp_ad_camp_3] Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing. After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport Continue reading >>
9 Reasons Why You Aren’t In A State Of Ketosis
If you’re having trouble getting into ketosis, it is useful to understand the factors that actually impact blood ketone levels. When I first started on the ketogenic diet, I made sure to educate myself fully on how I can efficiently get into a fat-adapted state (ketosis). Just like everything else, there’s going to be some hurdles you’ll face when adopting a keto lifestyle. Watch out for these 8 ketogenic pitfalls you could be potentially be falling for. 1. Carbohydrates Pretty much all steps involved in producing ketones are inhibited by insulin, this means that ketone levels are extremely sensitive to carb intake. There isn’t an exact amount of carbohydrates that works for everyone to get into ketosis. But, there is a general guideline that works for most people. It has been estimated that around 50 grams per day or lower of carbohydrates will elevate your blood ketone levels. You should be eating less than 30 grams in order to get into ketosis. From personal experience, I found that if i’m more active on any given day, I can get away with eating more carbohydrates and still have decent blood ketone levels. I actually have been able to get away with upwards of 100 grams of carbs and still be in ketosis. I believe this is because when you are active, you are burning extra glycogen storages that come from carbohydrates. 2. Protein. Just like carbohydrates, increasing your intake of protein to fat in your diet will limit your ketone production. The reason behind this is because over half of amino acids in proteins are converted into glucose in the body, thus, producing an anti-keto effect. This is not as big of a deal for athletes / people who are very active because the body is utilizing the protein and amino acids to the point where it is not hindering your k Continue reading >>
11 Low Carb Vegetables That You Can Safely Eat On The Ketogenic Diet
Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily. But on keto, not all vegetables are good to have. Why? Because vegetables contain carbs! This is one of those mind-blowing facts that seems to take people aback. Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables? I can’t tell you why they’re there. They’re just there. They aren’t crazy like in bread but they are there depending on the vegetable. In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet. What Vegetables Can You Eat on Keto? An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis. If the vegetable grows below ground then you should stay away. Celery Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume. I guess that’s why it’s pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter. Please don’t mix both together because that is just gross. Really gross. Spinach Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack I’ll grab a handful of spinach, pour some ranch on it, and I’m good to go. One of my favorite keto recipes is this Spinach Mexican Casserole. Funny thing is that I absolutely hated spinach as a child. Now? It’s not so bad. Asparagus If you could marry Continue reading >>
Ketosis And You
Order in the next 2 days, 22 hours, 35 minutes and 59 seconds (before noon Jan. 2, 2018) for dispatch on Tuesday 2nd January. See our Shipping Information for details. You have read our “What is Ketosis?” guide and you think it will work for you? Fast weight loss, fast inch loss and decreased hunger. It sounds too good to be true, right? Well it does work; just google “low carb diets” to see 1,000s of success stories and there are several lovely customers who post regularly in our closed Facebook support group who are losing weight through a low carb/ketosis diet. But it is not easy and you need to be very determined, strict and organised for it to work. We would be lying if we said it was for everyone and for some people, no matter how well they stick to the rules, ketosis will not work for them. Things To Consider You will feel unwell for the first few days while you body gets used to less carbs, it's like a detox. A lot of people give up at this point but if you can keep going it is worth it! By day 3-5 you should be in ketosis and then you will feel better (usually). That does not mean it is easy once you are in ketosis but as most people don’t feel hungry it certainly is easier. It can take a while to get the carb level right for you, everyone is different. You may need to reduce your carbs over a few days or weeks in order to get in to ketosis. Generally strenuous exercise and ketosis don't mix, as all your energy is coming from stored fat, not calorie consumption. If you are a regular gym-goer, then our calorie-controlled VLCD plan is probably a better option for you. Remember that while in ketosis, the amount of calories from protein and fat you consume are of less concern than the carb level. As long as your carb intake remains low enough, your body w Continue reading >>