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What Are The Benefits Of Ketosis

10 Health Benefits Of Low-carb And Ketogenic Diets

10 Health Benefits Of Low-carb And Ketogenic Diets

Low-carb diets have been controversial for decades. They were originally demonized by fat-phobic health professionals and the media. People believed that these diets would raise cholesterol and cause heart disease because of the high fat content. However... times are changing. Since the year 2002, over 20 human studies have been conducted on low-carb diets. In almost every one of those studies, low-carb diets come out ahead of the diets they are compared to. Not only does low-carb cause more weight loss, it also leads to major improvements in most risk factors... including cholesterol. Here are the 10 proven health benefits of low-carb and ketogenic diets. Hunger is the single worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up on their diets. One of the best things about eating low-carb is that it leads to an automatic reduction in appetite (1). The studies consistently show that when people cut carbs and eat more protein and fat, they end up eating much fewer calories. In fact... when researchers are comparing low-carb and low-fat diets in studies, they need to actively restrict calories in the low-fat groups to make the results comparable (2). When people cut carbs, their appetite tends to go down and they often end up eating much fewer calories without trying. Cutting carbs is one of the simplest and most effective ways to lose weight. Studies show that people on low-carb diets lose more weight, faster, than people on low-fat diets... even when the low-fat dieters are actively restricting calories. One of the reasons for this is that low-carb diets tend to get rid of excess water from the body. Because they lower insulin levels, the kidneys start shedding excess sodium, leading to rapid weight loss in the Continue reading >>

10 Unexpected Health Benefits Of Nutritional Ketosis Besides Weight Loss

10 Unexpected Health Benefits Of Nutritional Ketosis Besides Weight Loss

It’s been a spectacular journey over this past year, testing the concept of nutritional ketosis on myself. What started out as a simple n=1 experiment to learn if a very high-fat, moderate protein, very low-carbohydrate nutritional approach could make a impact on my weight and health once a traditional Atkins or Paleo-style diet wasn’t working for me anymore, has now become much more than that. Although I’ve shed close to 80 pounds and counting since starting this in May 2012, the weight loss is just the beginning of the benefits. Here are 10 unexpected health benefits I have experienced as a result of being in nutritional ketosis: 1. Appetite and craving annihilation Anyone who knows me well will tell you that I really like to eat. After all, I didn’t get to weigh over 400 pounds because I had fantastic control over my intake of food. Absolutely not! I’ve always had this insatiable hunger that never gave me a calm sense of satisfaction and control even on a straight low-carb diet (GASP!). It wasn’t until I consumed ENOUGH food, mostly from dietary fats (it’s probably even more than you think), keeping my absolute amount of protein to the level that is right for me (between 80-100g daily) and and kept carb intake within my own personal carb tolerance level (~30g daily) that I found freedom from the bondage of my never ending hunger for the first time in my life. There are some powerful prescription drugs on the market right now that don’t come close to the satisfaction and appetite suppression you will feel by properly nourishing your body this way. 2. Spontaneous fasting What?! Did you seriously say fasting? As in, not eating ANY food at all for a period of time—ON PURPOSE? Yep, that’s exactly what I’m saying. Isn’t fasting the second-most vulga Continue reading >>

The Benefits Of The Ketogenic Diet

The Benefits Of The Ketogenic Diet

There is a ton of hype surrounding the ketogenic diet. Some researchers swear that it is the best diet for most people to be on, while others think it is just another fad diet. To some degree, both sides of the spectrum are right. There isn’t one perfect diet for everyone or every condition, regardless of how many people “believe” in it. The ketogenic diet is no exception to this rule. However, the ketogenic diet also has plenty of solid research backing up its benefits. In fact, it has been found to be better than most diets at helping people with: Epilepsy Type 2 Diabetes Type 1 Diabetes High Blood Pressure Alzheimer’s disease Parkinson’s disease Chronic Inflammation High Blood Sugar Levels Obesity Heart Disease Polycystic Ovary Syndrome Fatty Liver Disease Cancer Migraines Even if you are not at risk from any of these conditions, the ketogenic diet can be helpful for you too. Some of the benefits that most people experience are: Better brain function A decrease in inflammation An increase in energy Improved body composition As you can see, the ketogenic diet has a wide array of benefits, but is it any better than other diets? The Calorie Conundrum Many researchers argue that ketosis (burning ketones for fuel) and carbohydrate restrictions only play a minor role in the benefits of the ketogenic diet. Their argument is that people tend to eat fewer calories on the ketogenic diet, and this is the main reason for its benefits. It is true that people on the ketogenic diet tend to eat less because of how satiating eating a high-fat moderate-protein diet is for us. And it is also true that less calorie consumption leads to improved health and weight loss, but there is something that many researchers don’t consider. The ketogenic diet elicits many other important Continue reading >>

Keto Diet: What It Is And What Are Its Benefits

Keto Diet: What It Is And What Are Its Benefits

In the health world, there are always new fad diets popping up. Some of them gain so much popularity, but eventually fade out. Some of them actually work. Unfortunately, a lot of them fall flat. The keto diet is one of the successful ones. What Is the Keto Diet? So what exactly is the keto diet? It’s complete name is the ketogenic diet. It is a low carb, high-fat diet. Studies show that this diet helps you lose weight fast and improves overall health. It is a little similar to the Atkins diet and other low-carb diets. It drastically reduces your intake of carbohydrates and replaces it with fat. The reduction of carbohydrates puts your body in a metabolic state called ketosis. This makes your body incredibly efficient at burning fat for energy. This also turns fat into ketones in the liver. This then supplies energy to the brain. History of the Keto Diet The keto diet was first used as treatment for childhood epilepsy in the 1920s. Dr. Russell Wilder of the Mayo Clinic came up with the idea. It was very effective and was widely used. However, because of the rise of anti-seizure medications in the 1940s, the keto diet’s popularity waned. In the past fifteen years, it has started to gain popularity once again, this time as an answer to weight loss. Types of Keto Diets There are several versions of this diet. Here are a few of them: Standard Ketogenic Diet (SKD) This diet contains 75% fat, 20% protein, and 5% carbs. It is a high-fat, moderate-protein, and low-carb kind of diet. Cyclical Ketogenic Diet (CKD) This diet has periods of higher carb refeeds. For example, there are 5 ketogenic days and then 2 high-carb days. Targeted Ketogenic Diet (TKD) This diet lets you add carbohydrates with your workouts. High-Protein Ketogenic Diet (HKD) This is quite similar to the stan Continue reading >>

Ketogenic Diet Benefits

Ketogenic Diet Benefits

I should title this episode "A Funny Thing Happened on the Way to the Doctor's Office." I set out to get a physical and my blood work done about a week ago, and a terrific snowstorm whipped up while I was en route - coming down so fast there was nothing you could do but crawl along, and visibility was greatly diminished. Multiple people were sliding, some off the road. By the time I arrived at the office, I was extremely anxious, and remained so for the rest of the appointment. The doctor was pleased that my weight was down, and I told her I'm trying a ketogenic diet and that I'm avoiding gluten. She explained to me that she too, avoids gluten. My blood was drawn shortly before I left the office, and the roads were still horrible, but I made it home fine, after passing by many accidents. My fasting glucose came back in at 53. 53!!?? I wasn't faint, and besides that isn't any where close to where my glucose monitor reads in the morning. My hemoglobin A1C was near the top of within normal limits. I was flummoxed when I read the report. I called them and they suggested I have repeat blood work done in 3 months, after which I will meet with my doctor again. I'm wondering if the anxiety had anything to do with these weird numbers. I don't want to be THAT ketogenic. Oh well. Continue reading >>

Ketogenic Diet: 25 Proven Benefits And How To Know If It’s Right For You

Ketogenic Diet: 25 Proven Benefits And How To Know If It’s Right For You

The ketogenic diet has been touted for its many health benefits such as weight loss, cognitive function, neurodegenerative diseases, and cancer. In this post, we cover: Different ways to get into ketosis Physiology and pathways that are changed when you are in ketosis, which explains how the ketogenic diet derives its benefits Genetic factors that may affect the safety and effectiveness of ketosis 17 Health conditions that may be helped by the ketogenic diet Negative effects of ketosis and how to mitigate them Ketogenic Diets Improve Cognitive Function and Brain Health Ketogenic Diet as a Cancer Treatment Ketogenic diets are defined by a low carbohydrate (typically under 50 grams/day) and high fat intake, leading to an elevation of free fatty acids and ketone bodies in the blood (R). The first ketogenic diets in the medical literature are noted in publications in the 1920s, although wider popularity and increased research was not seen in medical literature until the 1960s (R). Variations of the diets have remained popular for the past 20-30 years, with proponents claiming that the diets boost weight loss and energy while offering protection from certain metabolic diseases (R). A ketogenic diet and fasting affect the body similarly. Both deplete the body’s glucose reserves, so the body starts turning fatty acids into ketones (R). When the body doesn’t have enough carbohydrates from food, it burns fat by producing ketones or ketone bodies (R, R). In non-diabetics, ketosis can be achieved in 3 ways, i.e. Fasting or severe caloric restriction (R) Prolonged physical exercise in fasted state, depending on intensity and duration (R, R2) Nutritional ketosis, i.e. by consuming a very low carbohydrate diet Supplementation, such as by supplementing with medium chain triglyceri Continue reading >>

Conditions Shown To Benefit From A Ketogenic Diet

Conditions Shown To Benefit From A Ketogenic Diet

Obesity and heart disease, Alzheimer’s and cancer have something significant in common — they’re all rooted in insulin and leptin resistance By eating a high-quality fat, low-carbohydrate diet, you achieve nutritional ketosis; a metabolic state in which your body burns fat rather than glucose as its primary fuel. Maintaining nutritional ketosis may have health benefits in diseases such as obesity, diabetes, cancer, epilepsy, Alzheimer’s, Parkinson’s, ALS, MS, autism, migraines, traumatic brain injuries, polycystic ovary syndrome and much more By Dr. Mercola Obesity and top killers such as diabetes, heart disease, Alzheimer's and cancer have something significant in common — they're all rooted in insulin and leptin resistance. In other words, the underlying problem is metabolic dysfunction that develops as a result of consuming too many net carbohydrates (total carbs minus fiber) and/or protein. Sugars found in processed foods and grains are the primary culprits, and the standard American diet is chockfull of both. Once you develop insulin and leptin resistance, it triggers biochemical cascades that not only make your body hold on to fat, but produce inflammation and cellular damage as well. Hence, whether you're struggling with weight and/or chronic health issues, the treatment protocols are the same. This is good news, as it significantly simplifies your approach to improving your health. You won't need a different set of strategies to address each condition. In short, by optimizing your metabolic and mitochondrial function, you set yourself squarely on the path to better health. So how do you correct these metabolic imbalances? Your diet is key. The timing of your meals can also play an important role. Nutritional Ketosis May Be Key for Optimal Health By e Continue reading >>

Keto Basics

Keto Basics

If you follow the ebb and flow of the dietary industry, then you have probably heard of the term “ketosis,” “ketones,” or “the ketogenic diet.” You generally hear reference to them when we talk about low-carb, higher fat diets. In a society where low-fat/no-fat is pretty much the accepted standard, this whole low-carb/high-fat concept can seem a little… out there. Especially when there is so much confusion about what ketones are and what they do. THEN, I start talking about the possibility of supplementing with ketones – and people get even more confused. So let’s unpack all of this, learn a little more about ketones, and why taking a supplement might actually be a good thing. Let’s start with the basics. What ARE ketones and what is ketosis? When we think of the body’s natural fuel source, we think of glucose, or sugar. We know that our body needs to use sugar as a fuel, but what many people don’t realize is that fats can be an equally, and even superior, fuel source to the body. The process of ketosis refers to the body’s ability to use fats as its primary source of energy, over glucose. When the body burns fat, it produces three bi-products of fat breakdown, β-hydroxybutyrate (BHB), acetoacetate (ACA) and acetone. These bi-products are called Ketones. This is a naturally occurring process and it’s what allows our bodies to survive during times of food restriction. When an individual begins to follow a low carbohydrate diet, the body has to look for another fuel source, and it turns to fatty acids and fat stores to provide that much needed energy. The liver breaks down the fat, and releases ketones into the blood to be used by the brain and other organs to produce energy. The interesting thing about ketones is that BHB may be a more effici Continue reading >>

Ketosis 101: The Benefits Of Being In Ketosis

Ketosis 101: The Benefits Of Being In Ketosis

Maybe you’ve heard of the ketogenic diet before, but never considered it because you’d always been told that bacon and butter make you fat and give you heart disease. But just keep reading to discover the benefits of ketosis, and how being in nutritional ketosis can have a positive impact on your health and weight! In a nutshell, the ketogenic diet is a diet that is high in fat and very low in carbohydrates. When you’re on a ketogenic diet and in nutritional ketosis your body will burn fat for energy instead of sugar. As a refresher, most people are sugar burners, which means their bodies run off of sugar (aka. glucose) by turning carbohydrates and excess protein into glucose through a process called gluconeogenesis. And while being a sugar burner sounds fun, it can have some unfortunate consequences like fatigue, brain fog, and stubborn weight gain. But by adopting a ketogenic diet you become a fat burner. Your body does this by turning dietary fat and body fat into ketones, which are made in the liver. These ketones can fuel the body and the brain for sustainable energy using a process called ketogenesis. In addition to being able to eat some of your favourite foods like butter, bacon, eggs, and steak, you’ll also be bettering your health and preventing chronic disease by being in a state of nutritional ketosis. And just to clarify, you don’t need to adopt a ketogenic diet for the rest of your life to achieve the benefits of ketosis even occasionally. It may seem too good to be true at first, but keep reading to discover what the science has to say about being in nutritional ketosis for your mental and physical health. Weight loss tends to be at the top of most people’s minds when they’re looking to start a new diet. And if you’re like most people, you Continue reading >>

What Are Some Amazing Brain Hacks?

What Are Some Amazing Brain Hacks?

Stressed? Just Chew a Gum- This trick is a charm. I bet you would have noticed various legends like Ronaldo, Sachin Tendulkar etc chewing gum on field. Did you ever wonder why? Perhaps it appears cool. But it has a psychological reason too. Chewing gum occupies part of brain to concentrate in chewing, hence reducing stress in certain situations. Funny huh? Irritating Song Stuck in your head? There are various situations where some irritating Minaj songs get stuck in our head. And our brain plays it again and again. There is a simple way to get rid out of it. Just try to concentrate at the end part of the song and continue to end it, all in your head! And Taa-Daaaa! It’s gone! Got hit? Are you in pain? I personally found huge success in this trick. Whenever that toe-end table-dashing pain hits me, all I do is, try to deviate my concentration to something delicious like pizza, burger or your partner(pun intended). I personally think of Black Forest Pie (works amazing for me). It won’t end your pain as such, but will incredibly reduce. Trust me guys, IT WORKS! (Slap yourself and try it now) Exercising your brain- Just like you develop those hunky bulged biceps by constant exercises, you can do the same for your precious brain. A mental exercise. Various apps like Elevate, Neuronation, Lumosity etc train your brain with simple entertaining tasks The Duchenne Smile- This tiny hack actually tricks your brain to be happy. There are various scientific reasons behind this but I am not going blabber and bore you away with that! Just try to smile with all your cheek muscles stretched wide and keep your face excited. It is a simple trick for Instant Happiness! Sudden fit of rage? Try hack no.3. Works well. As it prevents you from bashing someone’s skull at least! Trouble Slee Continue reading >>

7 Benefits Of A Keto Diet That You’ll Want In Your Life

7 Benefits Of A Keto Diet That You’ll Want In Your Life

When people hear about the ketogenic diet one of the first questions they ask is what’s so good about it? This is a good question to ask so in this post I’m going to show you the wonderful benefits of the keto diet. First things first it’s important to understand what the ketogenic diet actually is and what it’s all about. What Is Keto? The ketogenic diet is a low carb, moderate protein, and high-fat diet. The goal of the diet is to get your body into a metabolic state known as ketosis. What is ketosis? Ketosis occurs when your body has run out of its glycogen (basically sugar) stores so it needs to find another fuel source. When this occurs your liver begins to process fat into ketones which become your body’s main fuel source. So to recap fat -> ketones = energy. With that quick summary out of the way let’s explore the benefits of the ketogenic diet. Benefits of a Keto Diet Many other diets suffer from only having a single benefit and that is weight loss. The problem with this being the only benefit is that it becomes a lot easier to fall off the wagon. Keto has numerous benefits due to how it changes your body’s chemistry. Your body is much more efficient when it has ketones as a fuel source. 1. Weight Loss This, of course, is the main benefit that people look for. Because fat becomes a source of energy your body actively burns fat when it needs more energy instead of looking for glucose. But how does the actual process work? When your body enters ketosis, both your blood sugar and insulin levels drop. This actually gives the fat cells the ability to release the water they’ve been retaining and this is why initially, most people see a big drop in weight loss due to losing water. After that occurs the fat cells are small enough to enter the bloodstream Continue reading >>

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Recently, many of my patients have been asking about a ketogenic diet. Is it safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss. What is a ketogenic diet? In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and Continue reading >>

The Biggest Ketogenic Diet Benefits

The Biggest Ketogenic Diet Benefits

If you are considering a ketogenic diet, you might be wondering if it’s right for you. Maybe you have heard some of the benefits but still find yourself thinking about whether it is completely worth it to change your diet for these benefits. Truthfully, there are many advantages of going keto, from physical health and weight loss to a more stabilized mood and tons of energy. Let’s dive into the details of some of the biggest ketogenic diet benefits and decide for yourself if these benefits are ones you’d like to have! We’ll break these benefits down to the specific health goal you might be trying to achieve. KETOGENIC DIET AND WEIGHT LOSS When compared with low-fat dieting, low-carb can bring better results over a shorter period of time in terms of weight loss, cholesterol, and blood pressure. There can be several reasons for this: Low-carb and ketogenic diets are more satisfying with their low carb content and higher amounts of protein and fats. Most people can experience weight loss pretty rapidly, especially within the first week or so of starting a ketogenic diet. If you would like to lose weight, the ketogenic diet provides the following benefits and will get you closer to reaching your goal. Increased HDL Cholesterol With the high intake of saturated and other healthy fats, the ketogenic diet may help increase HDL cholesterol and improve triglycerides levels. Both are important for promoting heart health. KETOGENIC DIET AND PHYSICAL HEALTH Acne Going keto might also be able to help lessen inflammation of the skin and lesions in those with acne. This may be due to the anti-inflammatory properties ketosis offers. IBS Support Several studies have shown a link between low intake of sugar and improvement in symptoms of irritable bowel syndrome (IBS). In fact, o Continue reading >>

Pros & Cons Of A Ketogenic Diet—many Benefits Including Fat Loss & Better Health!

Pros & Cons Of A Ketogenic Diet—many Benefits Including Fat Loss & Better Health!

This article will give you the pros and cons and show you how to safely adjust your body to ketosis so you achieve the many benefits this lifestyle has to offer. The ketogenic diet was first designed as a therapeutic diet to treat epilepsy that mimicked the benefits of severe calorie restriction without the drawbacks of literal starvation. Based on the fact that fasting relieved epileptic symptoms by forcing the body to produce ATP (the energy source for the body) from fat instead of glucose, a doctor at the Mayo clinic designed the ketogenic diet to have a similar effect. Original recommendations for a ketogenic diet were to radically reduce carbohydrates to less than 20 grams per day, while providing a moderate protein intake of 1 g/kg/bw with the rest of the calories coming from fat. This makes fat the primary fuel source, with protein providing just enough amino acid building blocks to sustain lean tissue and produce other compounds in the body, including transmitters and enzymes. In the last 15 years, the ketogenic diet has been modernized to allow for higher carb intakes (around 50 grams a day). It has gained in popularity, with a wealth of research showing many benefits, which we’ll get into below. In order to truly appreciate the “pros” and troubleshoot the “cons” it’s important to understand how a ketogenic diet works, so let’s cover that first. On conventional high-carb diets, the body gets its energy from a steady supply of glucose in the blood (carbs are digested into glucose, which acts as the fuel source for ATP energy production). By restricting carbohydrates on ketogenic diets, blood glucose levels fall. This leads a fat-burning enzyme called hormone sensitive lipase (HSL) to increase, releasing stored triglycerides (fat) from fat cells. Tr Continue reading >>

In Depth Look At Ketogenic Diets And Ketosis

In Depth Look At Ketogenic Diets And Ketosis

What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions. What's So Great About Being In Ketosis? Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits. Benefit 1 The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Benefit 2 Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.[1] Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis. Benefit 3 Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors. Benefit 4 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, alon Continue reading >>

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