diabetestalk.net

Water Fast Ketosis

Using The Fat Fasting Technique

Using The Fat Fasting Technique

The fat fast is a technique brought by Dr. Atkins’ New Diet Revolution – used by people who are metabolically resistant and have trouble with their induction. Let me first say that fat fasting should be used in 2 situations and 2 situations only: Breaking through a 2 week or longer plateau. Inducing yourself into ketosis quicker, whether you are just starting keto or you had a cheat day. If you’re the type of person that loses weight easily and you are NOT hitting a plateau, then fat fasting should NOT be used. It can be potentially dangerous for someone that is not metabolically resistant, or for someone that is not on a plateau. You should not fat fast consistently. Like I said, it is only for people starting a ketogenic diet and want to be inducted into ketosis faster, or for people that are on a long (2 weeks or more) plateau. Understanding the Fat Fast The lack of carbohydrates and protein will allow your body to depreciate your glycogen stores quicker, also allowing your body to go after the fat stores, like we want it to, to use as fuel. Fat fasting will force the body to undergo lipolysis, so that it burns up fat that is stored in the body. Lipolysis is a process involved in the breakdown of fats, converting triglycerides into glycerol and free fatty acids. The longer you fast, the more of these free fatty acids will be released. Why is this important? Well fatty acids are used by the liver to create small amounts of ketone bodies, and used as fuel. Lipolysis cannot happen if there is a significant amount of glucose coming in, but since 80% – 90% of what you will be eating are fats, you don’t need to worry about excess protein or carbs converting into glucose. What the Fat Fast Is So, what exactly is a fat fast? It’s eating between 1000 and 1200 calo 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 >>

January Water Fast: What I Ate After Fasting And How Much Did I Gain?

January Water Fast: What I Ate After Fasting And How Much Did I Gain?

It’s been just about 50 hours since I ended my 12 day January Water Fast. (my fast ended on Saturday morning, right now it’s Monday morning) I’ve actually learned so much about my body and my eating habits in such a short period of time that it’s astonishing. First of all – I sincerely love food and even more so love to cook. My kitchen is my happy place and I’m totes happy to be cooking/eating again. However, Eating 3 meals on Saturday was just way too much food. When you complete a water fast the most important aspect to ensure you don’t regain the weight you lost, is to not return to the same eating style you had before your fast (if you weren’t eating healthily) Ray & I are eating low-carb/high-fat in order to maintain our ketogenic state (i.e. fat burning machine. While many people say that you need to end a water fast with soft foods, we took a less traveled path of eating real food. And it was a huge success. Between Ray & I we were on both ends of the spectrum when it comes to digestion — for some it moves a little fast and some it moves a little slow (at the request of my hubby I won’t get into specifics but I’m sure you get my drift) We didn’t feel sick or nauseated – only overfull since undoubtedly our stomaches shrunk in 12 day w/o eating – so any quantity of food would make us feel extra full. And we consciously realized that going forward we need to adjust the way we fill our plates, eating less quantity overall. A secret to keep your portions under control is to use smaller plates – the plates in all of these pictures aren’t full size they are large salad plates. Saturday – 25 g net carbs 9 am Breakfast: 2 Scrambled Eggs, Canadian Bacon, Asparagus, Raw Butter & Sauerkraut – 3g net carbs 1 pm Lunch: cottage cheese, olive Continue reading >>

Long Fasts: Dangerous Or Beneficial?

Long Fasts: Dangerous Or Beneficial?

Since this article touches on a subject that could potentially have negative health outcomes, it’s in order to reiterate the website’s health disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. On the whole, Paleo is fasting-positive. Intermittent fasting is a powerful tool for improving health, jump-starting weight loss, or beating cravings, and there’s plenty of medical literature to back up its usefulness. But what about longer fasts (more than a day or two)? If intermittent fasting is good, will a longer fast be even better? Long-term fasting can take several different forms. The most extreme is a “dry fast,” consuming nothing at all (food or water). This is definitely not advisable, as it’s very dangerous to go for more than a day or so without drinking. Water fasting means drinking only water, but consuming no calories during the fast. Another technique is juice fasting, or consuming only fruit and vegetable juices. Some people also fast on broth, or extremely low-calorie protein mixes. Juice fasting and bone broth fasting aren’t truly fasts, since they do involve some intake of calories and nutrients. And protein fasts can be downright dangerous, since humans just weren’t built to live on protein with no accompanying fat. This article focuses on water fasting: the benefits, the drawbacks, and precautions to take if you do decide to start a longer fast. Long Fasts and Weight Loss The most obvious and best-researched benefits of longer fasts are for weight loss Continue reading >>

Testimonies In Water Fasting

Testimonies In Water Fasting

Water fasting, an ancient healing strategy, remains a classic go-to in changing the lives of clients, and has greatly improved my own health and that of my family. However, it is not something that gets by with light treading nor a strategic plan. Intensive water fasting requires experienced hands and minds to guide you through safely to get best results. In this article, we’ll review 3 water fasting experiences (those of two docs and my son) shared on CHTV to provide a deeper understanding on the ancient healing technique and its real-life implementation. Fasting accomplishes several things. The first? It is the best—the very best—way to control glucose and insulin. If you want to live longer than anyone healthy, control your glucose. Without the constant spikes in glucose and insulin, your body is at leave to burn its own fuel, to run on its own juice. In turn, testosterone levels remain sound. Each time we eat, testosterone levels plummet, which spike glucose and insulin, all of which power inflammation and aging. Yet, it’s ill-advised to push calories away. With fasts, eating habits change because your body no longer needs it. Bodies learn to feed from themselves, and maintain optimal glucose levels.The second accomplishment: autophagy. Autophagy (or “self-eating”) is the process by which the body naturally removes cellular debris. Bad cells (which are not able to adapt to using fat for energy) die off because the body “eats” the bad cells and proteins first. Autophagy has been the shock of shrinking tumors, of magically erased skin tags, dying viruses, and more. All these massive benefits can occur when autophagy kicks into high gear. Researcher Dr. Valter Longo noted in a study1 that a water fast of 4 or more days can trigger a reset of the immune Continue reading >>

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier

In Tim Ferriss’ new book Tools of Titans he puts forward a method to optimize the process of fasting. In his typical 80/20 style, he aims to get the most benefits, in the least amount of time. His recommended fast is conducted in a 3 day period, spanning Thursday evening to Sunday evening. 3-Day Fast Overview Stop eating Thursday night Friday morning go for a long walk to accelerate your transition into ketosis Friday and Saturday stay fasted, and consume moderate amounts of exogenous ketones and MCT oil (as needed), to give you a boost while you’re keto adapting. Sunday evening you break the fast. Here’s the process in more detail if you don’t have Tools of Titans to hand: Thursday Evening Eat a low carbohydrate dinner around 6pm. Make that the last meal of the day. Go to bed as normal. Friday Morning Drink some caffeine if needed, then get out the door and walk within 30 minutes of waking. Bring at least 1 litre of water, with some added salt (to prevent headaches/cramping), and sip as you walk. Walk for 3-4 hours(!). Filling up/buying more water as needed. Arrange phone calls for this time, to make the time productive. The idea behind the walk is that you use up your glycogen stores, forcing your body to move quicker into deep ketosis. The quicker you get into ketosis, the less time you spend feeling sub-optimal, and the less potential muscle wastage. Friday Day (post walk) Consume exogenous ketones or MCT oil 2-3 times throughout the day, where necessary. Tim primarily uses KetoCaNa & KetoForce as exogenous ketone sources. Both these products contain 11.7g of Beta-hydroxybuterate per serving, and each contain 16 servings. The key difference is that KetoForce is an unflavoured (alkaline) liquid. And KetoCaNa is an orange flavoured powder you can mix into wate Continue reading >>

Get Into Ketosis Faster – 5 Tips For Rapid Results!

Get Into Ketosis Faster – 5 Tips For Rapid Results!

My Experience That Taught Me How To Get Into Ketosis Faster All of us who eat a low carbohydrate, high fat diet, want to get into a state of ketosis faster. Going from running on sugar-to-fat and getting into ketosis can be a real bummer and difficult. The side effects have broken me many times but has given me a wealth of information in order to cross that bridge. For instance, you may feel extra tired, moody, and have intense cravings for carb-rich foods like muffins and pancakes (trust me when I say intense!). During the sugar-ketosis transition you may not even lose much weight. When done properly, you may also experience headaches and dizziness. Many, like my wife, also feel lightheaded. How Long Does It Take To Get Into Ketosis This transition phase doesn’t have to take weeks or months and be an energy sapping pain. In fact, it’s possible to feel energized, and not crave or be overly preoccupied with pancakes and pizza…not too much anyway. The 5 tips in this article are the best ways I’ve found to eliminate or at least diminish these side effects significantly. They will also help you get into ketosis as fast as possible! Instead of taking 14-30 days, it may only take you 2-4. Give them a try and see for yourself that they can really promote and support your transformation towards using your excess body fat for energy to your brain and body. I’ve tried and tested all five tips in this article, including many others! The experience has allowed me to isolate those things that work and separated them from those that don’t work so well. Struggling to get into ketosis has broken me many times, in the past. Keyword here is, ‘past!’ So now I’m sharing the wisdom I’ve gained, wisdom that has also been shared with me and worked! As with any diet, workou Continue reading >>

Autophagy: The Real Way To Cleanse Your Body

Autophagy: The Real Way To Cleanse Your Body

For the last time, forget juice cleanses and detox diets. They’re fluffy nonsense words. While there’s probably nothing wrong with drinking your weight in liquid kale, it won’t flush out toxins any faster than if you were eating, you know, actual food. The good news: There's a little-known way your body does cleanse itself, and it’s a process that you can control. All you need to do is practice a little self-cannibalism. What? Yes, you can actually train your body to eat itself—and believe it or not, you want it to. It's a natural process called autophagy (literally “self-eating”), and it’s the body’s system of cleaning house: Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells; gobble them up; strip ’em for parts; and use the resulting molecules for energy or to make new cell parts. “Think of it as our body’s innate recycling program,” says Colin Champ, M.D., a board-certified radiation oncologist, assistant professor at the University of Pittsburgh Medical Center, and author of Misguided Medicine. “Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.” There’s also evidence that the process plays a hand in controlling inflammation and immunity. When scientists engineer rats that are incapable of autophagy, they’re fatter, sleepier, and have higher cholesterol and impaired brains. To sum it up, autophagy is key to slowing the aging process. And you can learn how to do it better. 3 Ways to Self-Destruct "So how do I eat myself?” is a question you probably haven’t asked before, but we’re about to tell you. First of all, autophagy is a response to stress, so you’re actually going to want to put your Continue reading >>

Intermittent Fasting On A Keto Diet

Intermittent Fasting On A Keto Diet

Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can have some benefits in the long run. There are quite a few people misinformed on fasting, so we’ll clear that up and explain how intermittent fasting can be useful. On your ketogenic journey, it’s important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well. If your results have plateaued or you are thinking of starting a ketogenic diet, this article will provide you with a way to lose more fat and improve energy levels called intermittent fasting. If you need to learn how to calculate your macros, visit our Keto Calculator. Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy. There are 2 basic terms we need to understand here first: feeding and fasting. Your body is in a feeding state when you are eating your food, and you are in a fasting state when you are between your meals. The Approach Skipped meals. This is when you skip over a meal to induce extra time of fasting. Usually people choose breakfast, but others prefer to skip lunch. Eating windows. Usually this condenses your entire macronutrient intake between a 4 and 7 hour window. The rest of the time you are in a fasting state. 24-48 hour cleanse. This is where you go into extended fasting periods, and do not eat for 1-2 days. I don’t recommend that you go straight for a 1-2 day fast, but begin by restricting you Continue reading >>

Water Fasting: Facts And Tips

Water Fasting: Facts And Tips

Water Fasting As an ex-athlete, Personal Trainer, cancer survivor, Yoga fanatic and avid faster, I encounter lots of comments and questions on the subject of fasting from friends and clients, so I wanted to give you a little insight into my experience. Fasting has had controversial reviews over the years, mostly from Western thinking industries and fitness professionals, whose goal it is to drive that metabolism every waking moment of the day, with small frequent meals to maximize calorie burning potential and make sure your body doesn’t eat up that precious muscle tone you’ve worked so hard to get. Of course, these are all valid and accurate things to do, and I myself recommend doing all of it, most of the time. But about twice a year, it’s good to reset the immune system and give your body a chance to flush out toxins, repair, produce new cells, and start fresh. That’s where the fast comes in. What it is and Isn’t New scientific studies are emerging reporting that fasting “kick-starts stem cells into producing new white blood cells, which fight off infection”. Check out this article from the British Telegraph on the findings. Something fasting should NOT be about is weight loss. Weight loss inherently happens from a fast, but it shouldn’t be the reason you are fasting, and fasting should not be attempted if you are underweight or fighting illness. Fasting is linked with improvements in mental clarity as well as boosting or resetting your immune system and reducing cell inflammation – a major factor in fighting things like cancer, hormonal issues, and digestive concerns. But what about my precious muscle tone you might ask? Aren’t I going to hit that caveman starvation level, rock bottom metabolism that everyone talks about? Isn’t my body going to Continue reading >>

The 7-10 Day Water Fast

The 7-10 Day Water Fast

After you feel comfortable with the three-day water fast and your body can make the switch to ketosis without much fuss (more info here), then it’s time to consider the 7-10 day water fast. For it’s only after you begin drawing solely on the energy of fat cells that the process of detoxification can kick into a higher gear (more info here). This means that the three-day fast simply isn’t enough to confront any deeper issues you want to heal. If you’ve found it difficult to get through your first few three-day water fasts, it’s only understandable that the thought of a 7-10 day fast seems even more daunting. For this reason, I offer private online consultation as a fasting guide (click here). Despite any doubts and fears emotionally, physically 7-10 day fasts tend to go more smoothly than you might first expect (so long as you’re healthy and don’t have any serious issues with detox). This is because your body does the hardest work in the first three days while it establishes ketosis – during which your fuel tanks are also running on empty. From the third day on, ketosis continues to become increasingly efficient, and so you’ll feel lighter and fuller with energy, like a well oiled machine. Increasingly, the fast feels like a celebration of freedom from the daily need to eat food. This freedom, as well as a lighter body and clearer consciousness, can feel so good that many people actually experience a sense of reluctance in returning to food at the end of the fast. There really is a beautiful purity about just being, without the needs and addictions of food distracting you, weighing you down. As your healing metabolism finishes establishing itself by the end of the third day, the digestive system also finishes shutting down its normal function. As a resu Continue reading >>

This Is Why You Shouldn’t Use Water Fasting To Lose Weight

This Is Why You Shouldn’t Use Water Fasting To Lose Weight

You can use water fasting to lose weight faster, but that doesn’t mean you should. Here’s why, and what to do instead… Key Takeaways People use water fasting to lose weight quickly, “detox” their bodies, slow aging, and get healthier. Water fasting will help you lose weight and fat quickly, but most of the weight loss will be from water and you’ll lose muscle in the process. Water fasting doesn’t “detox” your body, slow aging, or offer any health benefits that you can’t get from safer, more enjoyable forms of weight loss. Fasting is becoming more and more popular. You have intermittent fasting, alternate day fasting, 24-hour fasting, the 5:2 diet, and endless other variations. And they all more or less follow the same script: Instead of spacing your meals throughout the day, you eat all of your calories in a shorter period of time (usually 4 to 10 hours) and fast the rest of the time. According to some, though, there’s a better mousetrap out there–water fasting. As you can guess, water fasting involves abstaining from all forms of food or drink except water, and you keep this up for anywhere from a day to several weeks. You don’t have to look far to find stories of people who swear that water fasting offers all kinds of benefits, including: More energy Slowed aging Better health And more… Sounds good so far. The most appealing part is that water fasting is so . . . simple. No questions about what you can or can’t eat during the fast. No fretting over shakes, meal replacements, or supplements. No meal planning. All you have to do is stop eating and drinking anything except water, and you’ll look sexier, feel better, be healthier in a few days. Sure, you’ll be hungry some of the time, but you can handle it. You’re ready. At least that Continue reading >>

Dr. Group’s Ketogenic Fast For Rapid Weight Loss

Dr. Group’s Ketogenic Fast For Rapid Weight Loss

Maintaining a healthy body weight is one of the best ways to support your overall health. Excess body fat increases your susceptibility to serious conditions like type II diabetes, high blood pressure, stroke, heart disease, sleep apnea, fatty liver, cancer, and joint problems.[1] Many fat-loss fads, diets, and pills come and go, and very few yield lasting results. Adopting a ketogenic diet is one strategy for losing fat that’s tried, tested, and proven effective. Knowing this, I began my research into improving the typical ketogenic diet. People who are familiar with my work know that I’m always trying new cleanses, detox programs, and diet plans in my ongoing quest to discover new ways to improve my health. I kept coming across the many benefits of fasting, and I thought, “Why not combine principles of fasting with the best elements of a ketogenic diet and enjoy the best of both?” What Is a Ketogenic Diet? A ketogenic diet is a diet that provides fat and protein, but few or no carbohydrates. The body prefers glucose and glycogen, both derived from carbohydrates, as its primary source of fuel and it generally operates in a sugar-burning state known as glycolysis. Depriving the body of carbohydrates, however, forces it to use stored fat for energy. This special fat-burning mode, known as ketosis, quickly burns through fat reserves. It takes about 24-36 hours to completely burn through the glycogen stored in the muscles and liver. The catch? The body tells the brain to refuel on carbohydrates when blood sugar dips. In other words, your appetite kicks in and you feel hungry. This physiological response makes it a challenge for many people to adhere to a ketogenic diet long enough to enter ketosis. What Is Fasting? Fasting means avoiding food for longer stretches o Continue reading >>

5 Simple Steps To Get Into Ketosis

5 Simple Steps To Get Into Ketosis

I think almost everyone agrees with me when I say that the ketogenic diet is probably one of the most complex and difficult eating plans out there. Even when you’re not on a diet or trying to lose weight you still have to bring a lot of attention to detail. Getting into ketosis isn’t as important as we would think, but there are still 5 simple steps we can make to get into a ketotic state. What Needs to Happen The conditions of nutritional ketosis are: Low blood sugar levels (about <85 mg/dl) Low insulin And because of that there are going to be: Higher glucagon, which is released by the liver, in response to low insulin, to increase the amount of fatty acids in the blood stream. High serum blood ketone levels, with the optimal zone being in between 0.5 and 3.0 mMols. Here are the 5 simple steps to get into ketosis. Step #1 Do a 24-Hour Fast Ketosis is the by-product of a prolonged period of fasting. After your liver glycogen stores have been depleted already after an overnight fast, the liver then begins to create more ketone bodies. After 2-3 days of fasting, you’ll be definitely in ketosis. Your brain will adapt to using ketone bodies and gets about 75% of its energy from fat. Overall, the body’s glucose demands and protein catabolism get reduced to a bare minimum. However, to get into ketosis we don’t necessarily have to abstain from eating that long. We’re already in mild ketosis in the morning and doing a 24-hour fast will increase our ketogenic pathways by a significant amount. Step #2 Start Eating Low Carb Ketogenic Meals Once you finish your 24-hours, you can start eating keto foods. Make your first meal something extremely ketogenic, meaning: Ultra-low carbs – cruciferous vegetables, like spinach, kale, broccoli, cauliflower, cabbage, chard. Your Continue reading >>

5 Day Water Fast Results (self Experiment)

5 Day Water Fast Results (self Experiment)

I’m not a fan of cancer. The only people I’ve lost in memory – my grandfather and other close family – it was cancer that took them. NOT putting an end to the fun of life because of cancer has been a part of my plan since my early 20s. So after my discussion with Dr. Thomas Seyfried in episode 16 I was looking forward to put his 5 day water fast “cancer insurance policy” to work. As I read into the details to start planning my prolonged fast what I found convinced me even more this was something I had to do soon. Maybe what I discovered would inspire you to try a 5 day fast soon too? Fasting for Reasons Beyond Cancer Since getting bitten by a tick in Phuket, Thailand a few years ago I’ve been fighting some chronic health issues. I discovered that it’s probable that these are at least in some part due to lyme disease and babesiosis infections I only got documented earlier this year (and thus had never been treated for). It bears mentioning, since there’s a fair amount of non-rigorous and dubious material on the internet on the subject of lyme disease in particular, that this was documented via the IgM/ IgG labs, and met CDC criteria. What does this have to do with fasting? It comes down to this: Having a stronger immune system gives you a better chance of eliminating lyme. Since in cases like mine where it was not treated in the early stages it seems to be relatively tricky and long-winded to get rid of. I’ve made it a rule to collect and put into practice anything that improves the odds of a quicker recovery. And… fasting is a potential new tool to speed up recovery. Valter Longo, Director of the USC Longevity Institute, has published a large number of studies on fasting and caloric restriction and their application to treat disease and enhance agi Continue reading >>

More in ketosis