Ketosis & Measuring Ketones
Generally, ketone concentrations are lower in the morning and higher in the evening. Whatever time you pick to measure ketone levels, make sure to keep it consistent. Also, do not measure your ketone levels right after exercise. Ketone levels tend to be lower while your glucose levels higher so you won't get representative numbers. Keep in mind there are daily fluctuations caused by changes in hormone levels. Don't get discouraged! Another aspect that affects the level of ketones is the amount of fat in your diet. Some of you may show higher concentration of ketones after a high-fat meal. Coconut oil contains MCTs that will help you boost ketones. To easily increase your fat intake on a ketogenic diet, try fat bombs - snacks with at least 80% fat content. Ketone levels tend to be higher after extensive aerobic exercise as your body depletes glycogen stores. Exercise may help you get into ketosis faster. ketogenic "fruity" breath is not pleasant for most people. To avoid this, drink a lot of water, mint tea and make sure you eat foods rich in electrolytes. Avoid too many chewing gums and mints, as it may put you out of ketosis; there may be hidden carbs affecting your blood sugar. Increase your electrolyte intake, especially potassium. You are likely going to lose some sodium and potassium when switching to the keto diet. Finally, if you find it hard to lose weight on a ketogenic diet, there may be plenty other reasons than the level of ketone bodies: Not Losing Weight on Low-Carb Ketogenic Diet? Don’t Give Up and Read Further. Continue reading >>
Lose Weight By Achieving Optimal Ketosis
Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>
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. 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). The main ketone bodies used for energy are acetoacetate and β-hydroxybutyrate, and the levels of ketone bodies are regulated mainly by insulin and glucagon. 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. 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. For this reason, ketosis is sometimes referred to as the body's "fat burning" mode. 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 >>
What Is Ketosis?
Most people have heard they should eat a low-carb diet for weight loss and/or better health, but the word “ketosis” might have some tilting their heads in confusion wondering what’s so special about this funny term. Don’t worry; we’ve got all the details you need to understand the process of ketosis in the body — and more importantly, how you can implement it in your own life! Before you can fully understand ketosis, let’s cover some simple facts about the body and energy. The primary source of energy in the body — which normally fuels every function of the body, from brain cognition to athletic performance — is glucose. You typically get glucose from your diet by eating carbohydrates like: sugar bread grains Beans and legumes fruit starchy vegetables These carbs either turn immediately into glucose in the body or are stored as glycogen in the body to be used as glucose later. However, sometimes the body will have a low supply of glucose, also known as blood sugar. This could be because a person is eating a low-carb diet. When there is no longer enough glucose for the body to use, it turns to an alternative source of energy: your fat stores. It takes the fat stores and the liver breaks them down to make glucose. And when this happens, elements known as ketones are formed as a byproduct of the process. There are three main types of ketone bodies that form in your body during when this happens: Acetate Acetoacetate Beta-hydroxybutryate (BHB) Once ketones are formed, your body can use them as alternative fuel. KETOSIS FOR WEIGHT LOSS Probably the most widely talked about use for ketosis right now is utilizing it for weight loss. In fact, the ketogenic diet is built around creating ketosis in the body. There are several benefits you can experience when you Continue reading >>
How To Detect Ketosis
How can you tell if your low-carbing efforts have been effective enough to induce ketosis? Learn how to check your ketones! The state of ketosis The state of ketosis means that the body has switched from depending on carbohydrates for energy to burning fats for fuel. This means not only dietary fats (olive oil, guacamole, deep-fried pig ears), but also all the jiggly bits around your waist — clearly a desirable state for anyone looking to shed extra weight. When the body metabolizes fat, it generates molecules called ketones (also known as ketone bodies). As you restrict carbohydrate intake and amp up the dietary fat, more fat is metabolized and a greater quantity of ketones are created. Most of the cells in your body — including those in your brain — are able to use ketones for energy, although many people experience a few days’ adjustment period, often called the low carb flu. One of the varieties of ketones generated — acetone — cannot be used by the body and is excreted as waste, mostly in the urine and the breath. Conveniently, this makes it very simple to measure whether or not you are in ketosis. Upon entering ketosis, some people report a distinct change in the smell of their breath as a result of the extra released acetone. It could be “fruity” — it’s been likened to overripe apples — or even “metallic.” If you notice this happening during your first few days of changing your diet, it could be a good sign you’re in ketosis. The unusual smell isn’t anything dangerous, but it could be annoying. Drinking plenty of water should help, or get yourself some sugar-free gum. Most people report “keto-breath” diminishing after the first few weeks. Detecting ketones in urine The more accurate way — and the one we recommend — to check f Continue reading >>
A Comprehensive Beginner's Guide
What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>
What Does It Mean That I Burn Fat Over Carbs?
Your body is always burning a combination of carbs (as glucose, stored in glycogen stores in the body) and fat. At rest, you're mostly burning glucose, with a small percentage of fat. Fat is converted to acetyl sugars through the beta oxidation process and then enters the Krebs cycle like a normal sugar, though it requires oxygen (thus, aerobic metabolism). When you start exercising, you initially burn ATP and ATP-PC for 30 seconds or so, then the glycogen stores take over the load (anaerobic metabolism). As the glycogen stores are used, the aerobic metabolism sources (fats) slowly ramp up. After the glycogen stores are depleted (it's never fully unused, it just ramps down), the aerobic metabolism mostly takes over. When you "hit the wall" while doing exercise it's possibly due to the fact that aerobic metabolism requires oxygen to complete the kreb's cycle. When they mean when they say: "burning fat over carbs" it means that you're utilizing your aerobic metabolism store more than your anaerobic metabolism store. Additionally, when your glycogen stores are low, your body can convert fat to glucose in a process called Gluconeogenesis. If that's what they're referring to, they're misunderstanding the process that a low-carb diet is utilizing to burn fat. In that case your body is still burning glucose, it just turns the fat into glucose in a multi-step process in order to keep your blood sugar stable. It's not as simple a process as simply eating carbs, but it's possible to sustain your body on it simply by eating protein and fats (and a very low percentage of carbohydrates). Gluconeogenesis in combination with aerobic metabolism is the basis of the Ketogenic diet and the initiation phase of the Atkins diet. The Catabolism of Fats and Proteins for Energy Gluconeogenesis: Continue reading >>
What Will Happen If I Don't Eat Carbs For 3 Weeks?
In 2012, I wanted to lose weight extremely fast. I had been weight lifting for about a year and I had put on some muscle as well as some fat due to poor dieting choices. This is a photo from 2015 but it’s similar to what I looked like in 2012. Not majorly overweight, but chubby. So, I decided to try and find the shortest way possible to get ‘shredded’. I wanted to look like Zyzz (below). I read somewhere online that to lose body fat, Zyzz would go on a ketogenic diet. I Googled some more and found details about what a ketogenic diet was. After minimal research I discovered that many people had lost weight using a similar approach. I was excited, I had found the method I was going to use to lose weight. My searching told me that a ketogenic diet involved eating practically 0 carbs. So I cut every single source of carbohydrates out of my diet. I said so long to my beloved sweet potato, rice, bread, fruit, everything. I also was led to believe that fat was evil when trying to lose weight, so I cut all of what I knew were sources of fat out of my diet too. So now nuts were gone, milk, cheese, oils. What was even left? A diet of minimal fats or carbohydrates… So my food sources at this stage was practically meat and green vegetables. More specifically chicken and broccoli. No sauce. Nothing else. Every meal. This meal looks 10x better than what I was having. See that sauce on the chicken? Not on my meals. I went extreme. I would tell myself, “It’s only four weeks.” What happened next? I felt terrible. I had little to no energy. My daily existence was fuelled by caffeine and pre-workout supplements (more caffeine). I was not doing a proper ketogenic diet at all… I didn’t understand it at the time. I was eating lean meats and green vegetables, how could I be Continue reading >>
This article is about a dietary therapy for epilepsy. For information on ketogenic diets as a lifestyle choice or for weight loss, see Low-carbohydrate diet and No-carbohydrate diet. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures. Almost half of children, and young people, with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet. There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective. The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones, and is no longer considered beneficial. The original therapeutic diet for paediatric epilepsy provides just enough protein for body growth and repair, and sufficient calories[Note 1] to maintain the correct weight for age and height. The classic therapeutic ketogenic diet was develope Continue reading >>
What Does Dr Tiny Nair Think About A Ketogenic High-fat Diet In Terms Of Its Effects On Health, Especially The Heart?
Human systems use protein, carbohydrate and fat from diet. Fat gives a lot of calorie and is traditionally thought to be the culprit of weight gain and cardiovascular disease. Low carb keto diet means restricting carb to a very low or undetectable levels. This makes little glucose available (which is the primary fuel of the body), leading to breakdown of stored glycogen in Liver. When Glycogen is exhausted, body uses fat to produce energy. In essence, a keto diet changes body’s nutritional pathway from carb to fat (burning more fat). Very Low carb “Keto” diet means the body generates ketones (a acidic metabolic byproduct) which is used as a fuel. Many studies have shown beneficial effects of low carb diet on metabolic disease and weight loss. My View Indian diet is very high in carb (Rice, chappathy), so restricting carbohydrates is good, and I support it. I myself take a very small amount of carbohydrate. Such diet has low carb dose, but does not induce ketosis like a crash keto diet. Crash low carb diets There are problems of inducing ketosis. The resulting acidosis may temporarily disable many enzyme systems and change bodies metabolism. Many people feel down and bad on starting such diet (keto Flu). Also the safety of increasing fat in diet (may increase LDL) is unknown. Take Home diet I believe that any dietary change has to be gentle. Our system is used to take a particular diet right from our childhood and trying to radically change it in one day may not be a good idea. I would recommend a diet low in carb, controlled and moderated fat and protein; vegetables and fruits a plenty; and red meat, dairy and bakery the least. A crash diet, as the name suggests, might result in a crash. Continue reading >>
What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite
We’ve longed been told that calorie restriction, increasing exercise and reducing dietary fat intake are the keys to weight loss. But, if you’ve ever attempted to control your weight by subsisting on fewer calories — especially from mostly bland “diet foods”— you’re already probably aware that this typically produces minimal results and is extremely hard to stick with long-term or consistently. Considering the high rates of obesity now facing most developed nations — along with an increased risk for health conditions like diabetes or heart problems as a result — researchers have been anxiously working on how to suppress appetite and achieve weight loss in a healthy, sustainable manner. The keto diet has emerged over the past several decades as one potential answer to this large-scale weight loss problem. (1) While there are some differences in opinion, depending on who you ask, regarding the best approach to very low-carb dieting, studies consistently show that the ketogenic diet (also called the keto diet) produces not only substantial weight loss for a high percentage of people who adhere to it, but also other important health benefits such as reductions in seizures, markers of diabetes and more. The keto diet revolves around eating foods that are high in natural fats, consuming only moderate protein and severely restricting the number of carbs eaten each day. Even if you don’t have much weight to lose, entering into a state of ketosis can be helpful for other reasons — such as for improved energy levels, mental capabilities and mood stabilization. What Is Ketosis? Ketosis is the result of following the ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like Continue reading >>
10 Signs And Symptoms That You're In Ketosis
The ketogenic diet is a popular, effective way to lose weight and improve health. When followed correctly, this low-carb, high-fat diet will raise blood ketone levels. These provide a new fuel source for your cells, and cause most of the unique health benefits of this diet (1, 2, 3). On a ketogenic diet, your body undergoes many biological adaptions, including a reduction in insulin and increased fat breakdown. When this happens, your liver starts producing large amounts of ketones to supply energy for your brain. However, it can often be hard to know whether you're "in ketosis" or not. Here are 10 common signs and symptoms of ketosis, both positive and negative. People often report bad breath once they reach full ketosis. It's actually a common side effect. Many people on ketogenic diets and similar diets, such as the Atkins diet, report that their breath takes on a fruity smell. This is caused by elevated ketone levels. The specific culprit is acetone, a ketone that exits the body in your urine and breath (4). While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Many ketogenic dieters brush their teeth several times per day, or use sugar-free gum to solve the issue. If you're using gum or other alternatives like sugar-free drinks, check the label for carbs. These may raise your blood sugar levels and reduce ketone levels. The bad breath usually goes away after some time on the diet. It is not a permanent thing. The ketone acetone is partly expelled via your breath, which can cause bad or fruity-smelling breath on a ketogenic diet. Ketogenic diets, along with normal low-carb diets, are highly effective for losing weight (5, 6). As dozens of weight loss studies have shown, you will likely experience both short- and long Continue reading >>
Ketosis Explained – For Weight Loss, Health Or Performance
Get Started Ketosis is a natural state for the body, when it is almost completely fueled by fat. This is normal during fasting, or when on a strict low-carb diet. Ketosis has many potential benefits, but there are also side effects. In type 1 diabetes and certain other rare situations excessive ketosis can even become dangerous. On this page you can learn all about how to harness the benefits of ketosis, while avoiding any problems. It all starts with understanding what ketosis is. Choose a section, or keep reading below for all of them. Ketosis ExplainedKetosis Explained BenefitsBenefits How to Get Into KetosisHow to Get Into Ketosis Ketosis ExplainedSymptoms & How to Know You’re In Ketosis Side Effects, Fears & Potential DangersSide Effects, Fears & Potential Dangers How to Reach Optimal KetosisHow to Reach Optimal Ketosis ketones Ketosis Explained The “keto” in the word ketosis comes from the fact that it makes the body produce small fuel molecules called “ketones”.1 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are broken down into blood sugar) and only moderate amounts of protein (excess protein can be converted to blood sugar). Ketones are produced in the liver, from fat. They are then consumed as fuel in the body, including by the brain. This is important as the brain is a hungry organ that consumes lots of energy every day,2 and it can’t run on fat directly. It can only run on glucose… or ketones. Maximizing fat burning On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is o Continue reading >>
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What Is Ketosis?
"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>
What Does It Mean When My Blood Gets Acidic?
For real, not the alternative babble? That can be because of: Too little bicarbonate due to too much metabolic acid rests one can’t excrete due to renal failure (including severe dehydration). Ketosis due to the burning of fat in extremely low intake of carbs, this we also see it diabetic ketoacidosis where due to too little insulin in type I diabetes they can’t burn their glucose, become ketotic, blood glucose rise, the urinate a lot and get seriously dehydrated, hypotensive, so a potentially fatal condition. Too much CO2 (with water it becomes a weak acid H2CO3) in your blood due to lung problems so not being able to exhale it e.g. in COPD or other forms of respirator insufficiency. Continue reading >>