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 >>
7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet
One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>
Ketosis, Ketones, And How It All Works
Ketosis is a process that the body does on an everyday basis, regardless of the number of carbs you eat. Your body adapts to what is put in it, processing different types of nutrients into the fuels that it needs. Proteins, fats, and carbs can all be processed for use. Eating a low carb, high fat diet just ramps up this process, which is a normal and safe chemical reaction. When you eat carbohydrate based foods or excess amounts of protein, your body will break this down into sugar – known as glucose. Why? Glucose is needed in the creation of ATP (an energy molecule), which is a fuel that is needed for the daily activities and maintenance inside our bodies. If you’ve ever used our keto calculator to determine your caloric needs, you will see that your body uses up quite a lot of calories. It’s true, our bodies use up much of the nutrients we intake just to maintain itself on a daily basis. If you eat enough food, there will likely be an excess of glucose that your body doesn’t need. There are two main things that happen to excess glucose if your body doesn’t need it: Glycogenesis. Excess glucose will be converted to glycogen and stored in your liver and muscles. Estimates show that only about half of your daily energy can be stored as glycogen. Lipogenesis. If there’s already enough glycogen in your muscles and liver, any extra glucose will be converted into fats and stored. So, what happens to you once your body has no more glucose or glycogen? Ketosis happens. When your body has no access to food, like when you are sleeping or when you are on a ketogenic diet, the body will burn fat and create molecules called ketones. We can thank our body’s ability to switch metabolic pathways for that. These ketones are created when the body breaks down fats, creating Continue reading >>
Tweet Ketosis is a state the body may find itself in either as a result of raised blood glucose levels or as a part of low carb dieting. Low levels of ketosis is perfectly normal. However, high levels of ketosis in the short term can be serious and the long term effects of regular moderate ketosis are only partially known at the moment. What is ketosis? Ketosis is a state the body goes into if it needs to break down body fat for energy. The state is marked by raised levels of ketones in the blood which can be used by the body as fuel. Ketones which are not used for fuel are excreted out of the body via the kidneys and the urine. Is ketosis the same as ketoacidosis? There is often confusion as to the difference between ketosis and ketoacidosis. Ketosis is the state whereby the body is producing ketones. In ketosis, the level of ketones in the blood can be anything between normal to very high. Diabetic ketoacidosis, also known as DKA, only describes the state in which the level of ketones is either high or very high. In ketoacidosis, the amount of ketones in the blood is sufficient to turn the blood acidic, which is a dangerous medical state. When does ketosis occur? Ketosis will take place when the body needs energy and there is not sufficient glucose available for the body. This can typically happen when the body is lacking insulin and blood glucose levels become high. Other causes can be the result of being on a low carb diet. A low level of carbohydrate will lead to low levels of insulin, and therefore the body will produce ketones which do not rely on insulin to get into and fuel the body’s cells. A further cause of ketosis, less relevant to people with diabetes, is a result of excessive alcohol consumption. Is ketosis dangerous? The NHS describes ketosis as a pote Continue reading >>
What Is It Like To Go On A Ketogenic Diet?
It's do-able. Some people love it and some people hate it. Personally, I find that nutritional ketosis is almost ideal for me, whereas "normal" eating with lots of carbs in my diet leads to feelings of non-satiety, drowsiness, mood swings, insulin spikes, bloating, and sometimes nausea. A ketogenic diet consists of 70-80% calories from fat, 15-25% calories from protein, and 0-5% calories from net carbohydrates (carbs). You must restrict your daily net carbs to 20-40g daily. (total grams carbs) - (grams fiber) = (net grams carbs) Your transition period depends on a few factors: how strictly you limit your carbohydrate intake, how much energy you expend day-to-day, and how much energy in the form of glucose and glycogen you have stored in your body currently. My transition period takes 3 days. Day 1: This is an easy day. Your blood is still filled with circulating glucose, and any deficit will be taken from the glycogen in your liver to be converted to glucose. You may feel hunger pangs by the afternoon, and a small dip in insulin, which will feel normal to you because this is what happens every day on a normal diet and you are used to it. Day 2: This is an easy day, too. Your body is happily pulling glycogen from your liver, converting it to glucose, and all is well. Any small amount of carbs that you consume are burned away, nothing is being stored. You may feel the typical afternoon slowdown and hunger, as on day 1. Day 3: Hard day. Your body has been (or is nearly) depleted of glucose and glycogen. The small amount of carbs that you consume are not enough to fuel your brain. You have a feeling of satiety from all the fat you are consuming, but you may feel achy, have headaches, and feel sluggish. Your body is alerting you to the lack of glucose and glycogen. It will t Continue reading >>
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 >>
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: What Is Ketosis?
Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates. Ketosis is also commonly observed in patients with diabetes, as the process can occur if the body does not have enough insulin or is not using insulin correctly. Problems associated with extreme levels of ketosis are more likely to develop in patients with type 1 diabetes compared with type 2 diabetes patients. Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose. Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid. As ketone levels rise, the acidity of the blood also increases, leading to ketoacidosis, a serious condition that can prove fatal. People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma. Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores. What is ketosis? In normal circumstances, the body's cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including: sugar - such as fruits and milk or yogurt starchy foods - such as bread and pasta The body breaks these down into simple sugars. Glucose can either be used to fuel the body or be stored in the liver and muscles as glycogen. If there is not enough glucose available to meet energy demands, th Continue reading >>
6 Things That Happen To Your Body When You Go On A Ketogenic Diet
By now, you've probably heard of the ketogenic diet, or a low-carb, high-fat diet. It’s a popular diet trend among athletes and average folk alike. (Who doesn't love the idea of eating more steak and bacon?) But what actually happens to your body when you go on the ketogenic diet? To understand how the ketogenic diet works, you have to understand ketosis, the process by which your body is starved of glucose for fuel and must look to fat sources instead. Typically, you fuel your body by giving it glucose in the form of carbs, which can be found in flour, grains, vegetables, legumes, dairy products, and fruits. We usually introduce a steady stream of this type of fuel into our bodies with each meal or snack, explains Pamela Nisevich Bede MS, RD, CSSD, LD. These carbohydrates are usually the body’s first choice when looking for an instant fix. “When a carb is available, the body will naturally turn to this to make energy instead of dietary fat or stored body fat. However, when we remove carbohydrates from our diet, our bodies begin to break down fat and turn to a fuel source in the form of ketones, which is more efficient but generally underutilized,” explains Bede. Rob Gronkowski's Diet: This is a modal window. Beginning of dialog window. Escape will cancel and close the window. End of dialog window. Ketones are a substance produced by the liver when the body breaks down fat for energy, which are then released into the blood. Your body's cells use ketones to power everyday activities. When there’s a buildup of ketones in the blood and you’re switching gears into an ketogenic state, your body changes in some incredible ways. 1) Your insulin levels drop. On a normal diet, after eating glucose-containing foods, your insulin levels will be higher. But when you’r Continue reading >>
Doctor Explains What Happens To The Human Body When It Goes Into Ketosis (ketogenic Diet)
From a young age we’re taught that eating three meals a day, plus snacks, is healthy and necessary for the human body to function normally, and this rhetoric still dominates North American food guides today. Mark Mattson, the Current Chief of the Laboratory of Neuroscience at the National Institute on Aging, once asked: Why is it that the normal diet is three meals a day plus snacks? . . . There are a lot of pressures to have that eating pattern, there’s a lot of money involved. The food industry – are they going to make money from skipping breakfast like I did today? No, they’re going to lose money. If people fast, the food industry loses money. What about the pharmaceutical industries? What if people do some intermittent fasting, exercise periodically and are very healthy? Is the pharmaceutical industry going to make any money on healthy people? The quote above comes from a TED talk Mattson gave on the benefits of fasting, a practice which forces the body to switch its fuel source from glucose to ketones. Scientists are observing a wide variety of health benefits from this transition, from starving cancer to improving cognition, and a ketosis diet is now being implemented for people with cancer, Alzheimer’s disease, epilepsy, and more. It has tremendous benefits for the brain, as explained by Mattson in his talk, but also for the body. What Is Ketosis? The human body only has two fuel sources, fat and glycogen (sugar). When we have a lot of sugar stored in the body (from consuming carbohydrates, for example, which turn into sugar), our body uses that sugar to feed our brain and other organs, providing the energy they need to function. When the body runs out of glucose, it switches energy sources, from glycogen to fat. This can only happen when the body is de Continue reading >>
What Happens When You Fall Out Of Ketosis During Dieting?
Ketosis, a metabolic state where fat rather than carbohydrates becomes your primary energy source, occurs only when you follow a low-carbohydrate diet or a near-starvation diet. Your body normally uses carbohydrates for energy. On a low-carb diet, you cut carbohydrate consumption, so your body must find a new energy source. Eating as little as 50 and 100 g of carbohydrate per day can keep you out of ketosis, registered dietitian Janice Hermann, Ph.D. of Oklahoma State University reports. If you fall out of ketosis, a low-carbohydrate diet may not work for weight loss. Video of the Day Falling out of ketosis may slow or stop your weight loss, because low-carb diets don’t generally count calories. In fact, you may eat more calories while in ketosis and still lose weight. The official Atkins website published an abstract presented at the North American Association for the Study of Obesity Annual Meeting 2003. The 12-week study found that subjects following a low-carb diet who were consuming 300 calories per day more than subjects eating a low-calorie diet still lost more weight. However, if you are still eating fewer calories than you use, you may continue to lose weight even if you’re no longer in ketosis. Ketone Test Strip Changes Ketone test strips measure the concentration of ketones in your urine. The specially impregnated sticks turn purple when urine contains enough ketones to register. Generally speaking, the darker the purple, the deeper your degree of ketosis. If your ketone test strips were previously turning purple, the test strips will not change color if you’re no longer in ketosis. Being in ketosis appears to have an appetite-suppressant effect. This may help you eat less without feeling hungry while following a low-carbohydrate diet. If you're no long Continue reading >>
Why Is Belly Fat So Hard To Lose In Adults?
In this article, I’ll explain first why belly fat is so hard to lose, and then explain how to lose it. The tl;dr is that it is a combination of: caloric restriction (no more than 25% deficit while keeping protein intake per day at at least 1gm/lb of bodyweight; the ratio of carbs to fat is largely irrelevant although if you weightlift you’ll want to eat more carb calories than fat calories) avoid foods with added sugar whenever possible (fruits are fine because the sugar in fruits takes a long time to digest), the discipline to stick to the program. The above is necessary. However, if you just do the above, the belly fat will come off at the very end. If you want to also lose belly fat during your dieting, then you should also do: intermittent fasting, high intensity exercise while deeply fasted (BCAA supplements may help reduce lean mass loss but the science isn’t conclusive); HIIT or HIRT (with heavy weights low reps or light weight high reps) supplements that specifically target belly fat like yohimbine or preferably rauwolscine taken while fasted. Discipline is key and is why most people fail. It’s a long process with most of the belly fat only coming off at the very end. You must keep to your deficit (eat normally at least once a week), track your calories (by eating pre-planned meals or by using FatSecret app) and avoid foods with added sugar. If you give in to temptation (over eat or indulge in a sugar binge), you’ll make a long process even longer. I recently ran across an excellent video on YouTube on losing belly fat that is 100% consistent with my research. It’s short and to the point. Watch it, then for best results, come back here for a deeper understanding. The techniques above work for stubborn fat on women as well as for men (the lone excepti Continue reading >>
Here’s What Happens To Your Body When You Start A Ketogenic Diet!
The ketogenic diet is a popular diet trend among gym goers and average people alike. The keto diet is a low-carb and high-fat diet that is most effective for losing weight and reducing the acidity level in the body. But did you wonder what happens to your body when you start a ketogenic diet? You must understand ketosis to understand how the ketogenic diet works. In a ketogenic diet, your body is starved of glucose for fuel and fueled with fat sources instead. Typically when carbohydrate is available, your body converts it into energy. However, when carbs are not available in your body, your body begins to break down fat and convert to a fuel source in the form of ketones. You switch gears into a ketogenic state when there is a build-up of ketones in the blood. Here’s what happens when you switch to a ketogenic diet according to Dr Nirmala Jha endocrinologist at Fortis Healthcare. 1. You experience a headache and nausea: When you transition from carbohydrates to fat, you can experience a few unfortunate side effects. A headache, nausea, muscle and cramping are some of the possible side effects. 2. You get constipated: If you are not getting enough fibre and nutrients from your diet, you might experience some digestive discomfort. Constipation is common among keto dieters because of the low fibre intake. If you eliminate carbohydrates, especially fibre-packed ones, like potatoes, quinoa, and fruit, you’re going to experience constipation. You should also be aware of these 6 other side effects of ketogenic diet. 3. Your body slows down: While you are adapting to the diet, you might feel a bit tired and fatigued during the transition stage. However, once your body has adapted, you will have no problem making it through your strength training session. 4. You experience 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 >>
- Weight Watchers Jumps Eight Spots To #3 Best Diabetes Diet And Retains Top Spot As Best Fast Weight Loss Diet In 2018 Best Diets Report
- Weight Loss Health Benefits: Drinking Water Instead Of Diet Beverages May Help Diabetes Patients
- Health Benefits Of Guava Leaves Tea: It Helps In Weight Loss, Boost Immune System, Cure Diabetes, Cancer & More
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 >>