Is Constant Ketosis Necessary – Or Even Desirable?
162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: research and synthesis and the gestation of future blogs. The hard part is collecting, collating, and then transcribing the ideas swirling around inside my brain into readable prose and hopefully getting an article out of it that I can share with you. A while back I briefly mentioned a paper concerning a ketone metabolite known as beta-hydroxybutyrate, or BHB, and its ability to block the activity of a set of inflammatory genes. This particular set of genes, known as the NLRP3 inflammasome, has been linked to Alzheimer’s disease, atherosclerosis, metabolic syndrome, and age-related macular d Continue reading >>
Ketosis For Athletes: Can Athletes Do The Ketogenic Diet Without Affecting Performance?
Despite being a huge advocate for ketogenic dieting, I do not believe that a pure ketosis diet is always the best diet for certain types of individuals. Many athletes and high performers worry that the ketogenic diet will negatively affect their energy levels and power output, and their fears are not entirely unfounded. The ketogenic diet is very difficult, especially during the adaptation phase. This is where the body goes through the process of switching from using glucose for fuel to using ketones. This is a big reason why I do not recommend for athletes to switch to a keto diet in the middle of their athletic seasons. Such a transition should be done during the off season or during a lull in competition. But I also do not think that we should throw the baby out with the bathwater. As we have seen in some recent studies, in the fat adapted athlete, the ketogenic diet can be an outstanding tool for increasing athletic performance. As weve seen with DoctorJeff Voleks studies on the ketogenic diet in extreme endurance athletes , athletes who are keto-adapted can have a much higher rate of fat oxidation while training than non adapted athletes. Additionally, the increased presence of ketones in the blood stream is associated with maintenance of muscle mass, increased brain health, along with higher athletic performance. So the question becomes how can athletes take advantage of the benefits of ketosis without experiencing lulls in performance, whether they are temporary or not? Enter our friends intermittent fasting and cyclical ketosis These are two similar, but distinct methods of getting the benefits of having increased ketones in your blood stream without entering full blown ketosis. Both have their benefits, and I will let you decide which one is best for you. Inte Continue reading >>
How Would I Get In To Full Blown Ketosis How Long Would It Take To See Results
how would i get in to full blown ketosis how long would it take to see results how would i get in to full blown ketosis how long would it take to see results I was wondering going in to ketosis what would my meals look like how would I calculate my calorie cutting, what would my portions look like, and to get in to ketosis quickly I read in the guide you have to do hiit on the 2nd day is that a must? I also read that to get your calorie intake you multiply your weight by 16 and subtract 20% when I do that I get 4288 calories that seems like a lot of calories to eat when trying to lose weight so could I do an even greater cut while running a keto diet? If so how much should I cut that im thinking maybe 2400-2500.also when running a keto diet I like doing cardio more than lifting is that ok? Also how do get my macro needs down to science so I wont goof this up are the calculators really reliable which one is the best? How much could I loose being in ketosis? what are the veggies and meats I must buy?what are the portions sizes for a big guy trying to loose, And anything you guys and gals can tell me about a big guy going into ketosis would be great! Yeah those cals sound really high... I find I can cut deeper into my daily cals on Keto as (I guess...) I have ample energy stored as fat. Have a look at the stickies, or any info post by our resident Keto expert Eileen. Should see you right! Cardio isn't ideal for Keto unless you are doing low intensity.. You don't want to jack up your energy needs and start burning LBM to fuel a HIIT cardio session. Thats why weights work really well. I Use MyPlate on the Livestrong website to track my cals. It has a similar bodyspace thing like this site, but allows you to track a whole lot more. You could lose every ounce of excess fat on Continue reading >>
How Too Much Protein Is Bad For Ketosis
One of the well-known mantras of the ketogenic diet is very low carb intake and high fat intake. But there’s another nutrient that’s important to monitor when going keto—and a lot of people make the mistake of not considering its importance. That would be protein. Although protein is a critical element in the diet we need for optimal health, it’s important to not eat TOO much protein on the ketogenic diet. Why? Well, there are a couple reasons that we’ll be discussing below. How Too Much Protein is Bad for Ketosis The biggest energy source on the ketogenic diet is fat. In fact, around 75% of your diet should come from healthy fat sources. The key here is that, unlike the traditional idea of low-carb diets where protein is higher, protein intake should bemoderate, not high, on keto. Not following this advice will never allow your body to enter ketosis, which is the main point of going keto and reaping all of the amazing benefits. The reason too much protein is bad for ketosis is because our bodies have a fundamental energy process called gluconeogenesis. For a deeper dive into the topic, see our post on fixing the biggest ketosis mistakes. For now we shoud know the basics. Let’s break it down this mouthful of a term. The word gluconeogenesis has three parts to it, Gluco – coming from the greek root glukos – literally meaning “sweet wine.” Neo – “new” Genesis – “creation” So a great way to think about it is this is how your body creates new sweet wine for your body. Some people tout that “you don’t need carbohydrates to survive,” which is only partially true. To clarify, you don’t need to eat any carbs to survive, but make no mistake, your body needs carbs in the form of glucose and glycogen, and it will get this via survival mechan Continue reading >>
5 Most Common Low-carb Mistakes (and How To Avoid Them)
A few months ago, I read a book called The Art and Science of Low-Carbohydrate Living. The authors are two of the world's leading researchers on low-carb diets. Dr. Jeff S. Volek is a Registered Dietitian and Dr. Stephen D. Phinney is a medical doctor. These guys have performed many studies and have treated thousands of patients with a low-carb diet. According to them, there are many stumbling blocks that people tend to run into, which can lead to adverse effects and suboptimal results. To get into full-blown ketosis and reap all the metabolic benefits of low-carb, merely cutting back on the carbs isn't enough. If you haven't gotten the results you expected on a low-carb diet, then perhaps you were doing one of these 5 common mistakes. There is no clear definition of exactly what constitutes a "low carb diet." Some would call anything under 100-150 grams per day low-carb, which is definitely a lot less than the standard Western diet. A lot of people could get awesome results within this carbohydrate range, as long as they ate real, unprocessed foods. But if you want to get into ketosis, with plenty of ketoness flooding your bloodstream to supply your brain with an efficient source of energy, then this level of intake may be excessive. It could take some self experimentation to figure out your optimal range as this depends on a lot of things, but most people will need to go under 50 grams per day to get into full-blown ketosis. This doesn't leave you with many carb options except vegetables and small amounts of berries. If you want to get into ketosis and reap the full metabolic benefits of low-carb, going under 50 grams of carbs per day may be required. Protein is a very important macronutrient, which most people aren't getting enough of. It can improve satiety and incr Continue reading >>
Day 3 Vlcd & I'm In Full-blown Ketosis?
Welcome to the Hcg Diet Info Forums: Motivation, Inspiration and Free Hcg Diet Coaching! To post, please register . Join one of the Hcg Diet support groups and introduce yourself! Please note: promotion of unsafe overseas pharmacies is strictly prohibited in these forums. Diet Doc coupon code HDIHCG: Buy 2 Month Hcg Kit, get free B12 (pre-mixed in hcg) AND free Lipo + supplies + 1 year Nutritionist. See pricing... Nu Image Coupon Code HDIVIP $50 off Hcg Kit + Free B12 + supplies shipped with order. 2 month supply = only $169/round! See pricing... Mods on vacation! I'm letting everyone know that a few of the mods/coaches will be on vacation over Mother's Day week and a little after. I trust that our fabulous veterans will be around to help with answers in the meantime <3 Happy Mother's Day! ~Jen Today I took a walk and I felt dizzy and really tired. I've been tinkling all night (I drink a LOT of water) and I just noticed that it smelled like I was in Ketosis. I know the symptoms, I did Atkins a few years ago off and on. Is this normal? My livestrong said that I ate like 50 grams of veggie carbs & the two toasts. I've lost 9 lbs in 3 days of VLCD and I feel relatively fine....but wasn't expecting this. I hate the symptoms of Ketosis. Continue reading >>
Can You Be In Ketosis And Not Lose Weight? : Atkins Diet : Active Low-carber Forums
First of all, being on "your own special version of Atkins" can be dangerous, depending on what you're doing. Whatever low-carb diet you choose, it's best to go by the book or at least follow all the guidelines. Second, congrats on your weight loss so far. I'm betting that you're in week 2, 3, or 4, in which case it's very normal that you're not losing any weight. Many, many people stall after the first few weeks, then start losing again. I lost about 15 pounds in my first two weeks, then nothing for 6 weeks. Then it started up again, slow and steady. I was in ketosis the entire time, but not losing pounds. Have you measured yourself? Sometimes we lose inches before we lose pounds on this diet. At any rate, it is normal that you're not losing right now. Stick with it, and it'll start back up again. And welcome to the forums! I think you'll find a lot of great advice here. Atkins is a high fat diet. You need the fat. It's where energy comes form, whre satisfaction (being full) comes from,a nd what tells your body it's ok to lose weight. As for the sticks, a dark color could mean dehydration. Sausages are extreamly high in salts, and could of dehydrated you somewhat. Don't bother trying to shoot for a darker color. As long as there is any color change, you are in ketosis. My suggestion would be to cut out the processed salty foods, or at least cut way down on them. I know you don't normally eat them. Start eating higher fat as well. Many lose fastest on induction wehn thier calories from fat are around 70% of the total. www.fitday.com is a good way to keep track of this. Everyone has a different level of fat they lose best on, but you should be shooting for at least 60% of calories from fat. Ways to increase that (I eat alot of skinless chicken breast as well because it' Continue reading >>
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Episode 115: Keto-adapted Vs. Low-carb Athlete Discussion
by Debbie Potts | Feb 20, 2017 | podcasts , The WHOLE Athlete Podcast | In this episode we begin an ongoing conversation topic do endurance athletes need to be in ketosis to get the benefits of burning fat? Debbie and Brock chat in the first part of this episode about fat adapted vs. ketosis for endurance athletes. The second part is a quick chat with the Ketogenic Guru- Maria Emmerich as she sits outside in Maui and soaks up her last few days of fun in the sun! Mark Sisson said it best in one of his blog posts (link below)-A quick note about ketosis: Fat-adaption does not necessarily mean ketosis. Ketosis is ketosis. Fat-adaption describes the ability to burn both fat directly via beta-oxidation and glucose via glycolysis, while ketosis describes the use of fat-derived ketone bodies by tissues (like parts of the brain) that normally use glucose. A ketogenic diet tells your body that no or very little glucose is available in the environment. The result? Impaired glucose tolerance and physiological insulin resistance , which sound like negatives but are actually necessary to spare what little glucose exists for use in the brain . On the other hand, a well-constructed, lower-carb (but not full-blown ketogenic) Primal way of eating that leads to weight loss generally improves insulin sensitivity . Here are some links Brock and Debbie discuss: This is the Low Carb vs Low Fat article Brock mentioned: Continue reading >>
3 Induction Week, Full Blown Ketosis
LowCarbSite.com is a community forum dedicated to low carb and Atkins diet. To participate in the discussions or get full access, please register , the registration is completely free and takes less than one minute. Ok, this is the end of my 3rd week and I am in full blown ketosis. I am not hungry at all, having an easy time following the diet. Having steaks, eggs with bacon and 1 slice of american cheese, hard salami, turkey, chicken, romain lettuce with cesar dressing and when I have a sweet tooth I have heavy cream whipped with a little splenda and it kills my sweet tooth. I can't figure out what I'm doing wrong. I'm following all the guidelines. Have not strayed at all. Have the dry mouth, drinking water and no hunger from all the protein. I am not losing weight. I've lost 1 pound. I keep reading that I need to eat more fat so that is why I started eating the bacon. Any suggestions. I have a good 70 pounds to lose so it's not like I'm very thin and its my last 10. I lost maybe an inch in measurement. I'm not doing cardio yet. Please tell me what I need to do. I'm hopeful but don't want to waste time if I'm doing something wrong. Help!scratch Thank you for responding to my thread. I am using "The NEw Atkins for a New You" book. Do you think I'm eating something wrong? I'm eating a lot of eggs with butter and bacon and 1 slice of american cheese. I had ground meat today with sprinkled parmasan cheese. And for breakfast I had the same eggs again. Thankful that I like eggs. My days vary with lunches and dinners. One day I'll have like chicken with romaine and cesar dressing or sausage and peppers, steak and romaine and cesar. I think I'm doing all the right moves but I must be doing something wrong. Hi! Ok here is what I basically eat. 2 or 3 extra large eggs with 4 sl Continue reading >>
Four New, Cutting-edge Ways To Easily Shift Your Body Into Fat-burning Mode & Ketosis.
Great article. You actually answered my question as to the ratio of the 3 BHB salts which is quite helpful for me. For me, I had Keto O/S and found it quite good – my favorite was the chocolate swirl. But it was and is very expensive. Only 15-20 servings and would break the bank. So I turned to KetoCaNa and I’ve tried two flavours. Both of them were so salty that I almost threw up every time. Like flavoured sea water. Also only 15 serving per bottle. Then I turned to Ketond which is okay – Tigers Blood and Caramel Macchiato. What I like about Ketond is that it has a full 30 servings and is very transparent with it’s ingredients. It’s also the same price as Keto OS but you get 30 servings. But still, not the best taste. So in the end, I ordered 1kg of pure BHB Magnesium from a supplier in China and I will be developing my own Ketone product with 30 servings as a lower price than all the competitors, and with more Magnesium, and Calcium in it than Sodium so that it tastes the best and actually helps with weight loss (which Magnesium is proven to do at the right amount). What the companies don’t tell you is that actually Sodium BHB is the cheapest, then Calcium BHB and then Magnesium BHB to source so I would be interested in knowing if what you wrote is actually true or just an excuse to make the product cheaper. Probably a mix of both. So I have 2 questions Ben: 1. If you had to split the 11.7g of BHB into Sodium, Ca, and Mg, what ratio would you do for the best health results and potential weight loss? The current products on the market are about an 80/12/8 split. I would think it should be the other way around. 2. When I develop my own product and sell it, would you be up for sampling it and reviewing it on your website here? What flavours do you like/would Continue reading >>
The Truth Behind The Ketogenic Diet
04/11/2016 08:51 GMT | Updated 05/11/2017 05:12 GMT Jodie Brandman Nutritional Therapist BSc, DipION, mBANT The Ketogenic Diet has risen to fame lately as being an easy to follow, "cure all" diet... but is it just another fad or is there some actual science behind the thinking? The diet itself is all about getting your body into a state of ketosis, which is essentially when your body burns fat (either body fat or dietary fat) as the primary fuel, instead of glucose from carbohydrates. Ketosis is created by eating high amounts of healthy fat, moderate protein and low levels of carbohydrate. The diet originally came about to treat patients with epilepsy, as it was found to reduce seizures very successfully. The ketogenic diet is now being extensively studied as a treatment for Cancer, Alzhiemer's and Parkinson's disease, and is thought to be effective for many different ailments. Ketosis is created by eating high amounts of healthy fat, moderate protein and low levels of carbohydrate When you train your body to burn fat for fuel instead of glucose, endurance and stamina increase due to your body learning how to access energy. When you burn fat for fuel, the need for oxygen goes down, suggesting an increase in your metabolism. Additionally, your body continues to burn fat when you sleep, highlighting a very effective weight loss method. The main feature in the diet is the inclusion of intermittent fasting for 12- 18 hours. The way this is usually done is by finishing dinner by 8pm and then not eating until around lunch time the following day. This can promote autophagy, which is pretty much a self-cleaning session for your cells, plus, fasting can help you to build up stamina as your body learns how to deal with stress. The diet composition is typically 70% fat, 20% prote Continue reading >>
The Ketogenic Diet And Coconut Oil
Whether its keto, paleo, Atkins, Southbeach, or the whole30 diet, there is no denying high fat diets are (and will be) a big trend for the foreseeable future. Healthy fats arethe staple that holds these diets together. This article willfocus on the ketogenic (keto) diet. Its becoming common knowledge that healthy fats are the future, and cheap refinedcarbohydrates are "so 1996 There are a lot of inaccuracies and falsities around ketotoday. The basic premise is this... in the absence of carbohydrates, your body will convert fat into"ketones" which are then used as energy throughout the body. Interestingly, Ketones are the only source of fuel your body & brain can use besides glucose. Medium chain triglycerides (MCT's) like those found in coconut oil , are easily converted into ketones by the body. Your body will make ketones from its fat, therefore they aremore stable than sugar as an energy source... (No wonder the DoD and NASA are researching them!) They'refantastic as a weight loss tool, great for endurance athletes, a fantastic way to increase mental focus, all while absolutely crushing inflammation . Additionally, keto isan amazing way to combat type1/type2/pre-diabetes , and certain types of cancer .There are massive studies going on right now about how keto maypositively benefit those with degenerative mental disorders like Parkinsons, MS, and Epilepsy (which it has a long proven track record of helping). The truth is, there is much more we need to learn about keto, but what little we do know is absolutely astounding. While doing keto isnt very complicated, it is quite different than anything youve ever done before, and takes dedication. But once in the groove, it becomes second nature. Cut out all dietary sources of sugar and carbohydrates (total daily intake sh Continue reading >>
Was George Washington Living A Ketogenic Lifestyle? #ketonian
Genuine Solutions for the Diseases of Civilization Was George Washington living a Ketogenic Lifestyle? #Ketonian Happy Presidents Day. Was George Washington on a Ketogenic Diet? #KetonianKing Find out more at www.DocMuscles.com For Free Keto Tips & Tricks, Join our KetoKlub! I cannot get my husband into ketosis. He has lost 80 pounds since starting keto in august but never shows ketosis in blood level His starting weight was over 500 pounds. I just assume he wont be able to get into ketosis until sometime after he gets to a better weight range. Id try like Doc said to test at different times! I seem to run highest in the late afternoon Im Linda, and ive been eating high fat, medium protien, and low carb but not loosing weight. Any suggestions? Been stuck at the same weight for about 2 months. Im lifting heavy and gaining muscle. Still dont understand how the scale isnt changing. What would you suggest adding to get my calories up to 1200? I am full around 900 Could max heart rate cardio over too many months burn out my body and prevent weight loss? Five months in with no weight-loss believe I am inslent resistant. Why would it take me this long. In response to your answer during the podcast 5 months without loss due to insulin resistance. Well Under 20 carbs a day: protein is always lower than fat and do not use artificial sweeteners I am border line in and out of ketosis my blood glucose is somewhat erratic when I am fasting I have had six bouts of swollen face that I believe are food allergies that I cannot pinpoint allegist testing due on Wednesday. can this be my problem? I am dedicated to this with 60 pounds to lose my team learns so much from you , follow docmuscles and adam nalley top of the list after pruvit pulse, and I pop on and see my new mvp is in asking q Continue reading >>
Ketosis - How Long Did It Take You? - Low Carb Friends
I bought the Ketostix 3 days ago and have been testing daily as "Trace". Should I be testing at the same time of day? What level should I be aiming for/sustaining? I know everyone's body is different therefore the results will differ from my own, but I'd like to know how long it took you to go into Ketosis? I can reliably be in ketosis by the third morning. I test morning because when I'm eating a high carb diet, I'm never in ketosis, even with first morning urine. You could test before bed to see if your day's eating has pushed you out. I'm the same as Dansamy, but I admit that I check somewhat obsessively. Every morning, for sure, but sometimes I'll get worried in the middle of the day or in the evening and I check again! The basic concept is that the level of colour isn't as important as actually seeing colour. Only once in my entire life have I tested at the highest level of purple, but this time around I have been solidly in the second highest level...higher than before. If you're worried you aren't doing it right, there are lots of people here who are very helpful about going over your typical menu to look for anything off plan. Thank you very much Milaandra! Very helpful info! I'm right there with you I'm testing multiple times a day, but I don't want it to become my new preoccupation so I think I'll take your advice and post my menu and get some feedback to try to alleviate that uneasy feeling that I'm not doing it right. By the end of the first day I was turning the sticks medium pink. From what I understand, testing first thing in the morning doesn't really give you an accurate reading, because everyone goes into ketosis while they're sleeping. I can have the stick dark pink at night before bed and then wake up and its not pink at all., Its weird. It really d Continue reading >>
5 Tips To Get Into Ketosis Faster
I've put off writing this post for one reason only. While I've remained low carb at about 100g per day and reaped the benefits of being fat adapted (controlled fasting blood glucose, effortless weight management and hunger control) I'm not currently in ketosis for more than a day at a time and haven't been for several months now. So that leaves me feeling very do as I say, not as I do as I write this, and that doesn't feel very genuine on my part. However, as I'm developing the itch to go at it again like I did in the Fall of last year, I'm hoping that this will motivate me to jump back on the Keto wagon to help me lose about 10lbs. I find that staying low carb at around 100g per day allows me to maintain my weight, but in order to lose, being in ketosis and tracking my caloric intake works best. I will preface this blog post with a little disclaimer, however. These are my opinions and suggestions based on observations I've experienced myself. There's some controversy over things like #2 and #5 and I chose to save those pros and cons for another day when we can really dive into facts, studies, etc. For now, I decided to keep it simple and to the point. So take my suggestions and decide if one, all, or even none of them are for you. Then try them on for size and re-evaluate. Simple as that =) That all said, ketosis is not always an easy task but it is very doable. It's hardest for those coming off a diet full of processed food-like products. So assuming you have already switched to a real food lifestyle, done some research on this topic and have gradually reduced your carbs to about 100 per day, here are 5 tips for entering ketosis faster. #1 watch your carbs This seems like a no brainer, especially if this is your first attempt at getting your body into ketosis. But it' Continue reading >>