Am I In Ketosis? The Symptoms And Signs Of Ketosis.
One of the questions people who are new to the LCHF (keto/ketogenic/low carb) diet frequently ask me is: how do I know if I’m in ketosis? What are the main signs of ketosis? Everyone’s different and while some may experience all of the symptoms of ketosis, some might only feel a couple of them. Some feel none at all. There are basic signs and symptoms that indicate that you’re in ketosis. But please note that I’m differentiating between the signs of keto flu (covered in the post I’m linking to) that many experience in the first days of a ketogenic diet, and the feeling of being in ketosis when the flu has subsided: Dry mouth (eat more salt and drink more water to alleviate this). See my keto breath article here. Weight loss. Yay! Metallic taste in your mouth or a strange taste in the back of your throat. Some describe it as fruity or a little sweet. A kind of “buzzing” feeling that’s hard to describe. Almost euphoric at times. Different kind of urine smell, stronger too! “Ketosis breath” – It can range from being a little sweet to being almost like you’ve had a drink of alcohol. Less appetite. You can go for hours without eating and don’t feel very hungry. Increased energy. If you don’t experience it try to eat more fat. Also, drink more water and watch your electrolytes. A ketone strip you pee on shows a positive result. There are also blood ketone meters, or the popular ketone breath test, that give a more specific result. (Pro-tip: If you get the pee strips, cut them in half ) But do note that even with a positive pee strip it’s not 100% certain that you’re in ketosis. A very dark positive result may only indicate that you’re dehydrated. For me personally, the main signs of ketosis are hard to miss. I just feel different! It’s hard Continue reading >>
Being in the MCT game and being closely associated with many Low Carb and ketogenic forums we have seen something happening over and over again. Some describe it as severe dizziness while their blood pressure is normal others as brain fog or being light-headed but we are calling it Keto Shock and it is a term we have come up with to aptly describe something we are starting to see way too often. This is not normal carb flu, and in some cases people have reported almost passing out at the wheel of a car. In every case its been a case of too higher dose of MCT oil to start with or an extreme sudden carb cut, down to something like 25g per day. Due to the abundance of high carb foods most of us have never been in ketosis and despite being designed to use ketones our bodies and brains are not used to it which is why you need to become keto adapted. Ketosis normally occurs when your liver’s glycogen stores are depleted as happens in a very low carb diet and your body being the incredible thing it is, tells your liver to start producing ketones from fat as an alternate source of fuel. Normally, unlike so many who dive head long into Banting LCHF etc, one would start off on 50-100g of carbs a day and slowly lower till you get into keto. This allows your body to get used to ketones as it will be dual fuelling for some of the time and once it switches, it is already used to ketones as a fuel. Suddenly cutting your carbs to ultralow levels will leave your body no choice but to go into ketosis but your brain especially may not be used to using ketones and you may experience being light-headed or dizzy spells of varying intensity. We call this Keto Shock because that’s pretty much what it is and the symptoms, while not damaging (to your brain) can range from subtle to very sever Continue reading >>
What Is Ketosis And Ketoacidocis?
Many who are on a low carbohydrate diet aim to be in a state of Ketosis. This metabolic state is known as nutritional Ketosis. When we eat very little carbohydrates our body runs out of fuel(glucose). Then we enter a state of Ketosis where our liver produces Ketone bodies and we begin burning fat for fuel. There is nothing dangerous about this, and it is a perfectly natural state to be in. In fact it is really good for us, and there are many health benefits to being in Ketosis. Nutritional Ketosis, as described above is NOT Ketoacidocis. It has nothing to do with Ketoacidocis. Ketoacidocis is something that happens to people who do not produce insulin. This is associated with Type 1 Diabetes. So if you eat carbohydrates and your body does not produce insulin, then your blood sugar rises, and you have no way to lower your blood sugar as you are a Type 1 Diabetic and you do not produce insulin. So you have fuel for your body(high blood sugar), but you cannot use it. So in effect you run out of fuel. Then your body produces Ketones. So in the end you have high blood sugar and extremely high levels of Ketones.(much higher than when in nutritional Ketosis) The whole system is out of whack and turns acidic. You now have Ketoacidocis and it is dangerous and life threatening. You will spend time in intensive care, and it is extremely dangerous. This has nothing to do with nutritional Ketosis, and only happens where people do not produce insulin and the person is untreated. If a Medical doctor, nurse, dietician, nutritionist, or anyone else tells you that a low carb diet and Ketosis is dangerous, and tells you that you are going to get Ketoacidocis then, A. They are ignorant, and should not have a qualification(if they have one) B. They are lying. Possibly because it does not fi Continue reading >>
- Reversing Type 2 Diabetes with Nutritional Ketosis
- Caffeinated and Decaffeinated Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review and a Dose-Response Meta-analysis
- Insulin, glucagon and somatostatin stores in the pancreas of subjects with type-2 diabetes and their lean and obese non-diabetic controls
10 Golden Rules Of Banting (high Fat Low Carb Diet)
Tweet The website Health24 has an interesting summary of Professor Tim Noakes’s low-carb ‘banting’ diet including ten golden rules and an overview of what Tim Noakes eats… 10 Golden rules of Banting Banting has become synonymous with the Tim Noakes Diet which refers to going on a high fat, low carbohydrate diet. Here are some rules to guide you. Tim Noakes’ eating plan was first prescribed in 1861 by a Harley Street surgeon Mr William Harvey with great success to a corpulent London undertaker, Mr William Banting, thus it is more appropriately named the Harvey/Banting diet. In time the term to ‘bant’ was introduced into the English language. It referred to the use of this low carbohydrate diet for weight loss. Indeed ‘Banting’ was the standard treatment for weight loss in all the major European and North American medical schools for nearly 100 years until it suddenly went out of fashion after 1959 when it was written out of all the major medical and nutritional textbooks, to be replaced with its polar opposite, the currently popular low fat, high carbohydrate, ‘heart healthy’ diet. Here are the 10 golden rules… 10 golden rules of Banting 1. Remember: this is not a high protein diet. It’s a high fat, medium protein, low carb way of eating 2. Choose real foods that look like what they are, and cook them from scratch 3. Fat is not the enemy. Enjoy it! 4. Eat only when you are hungry; eat until you are satisfied – then stop 5. Don’t eat when you’re not hungry. You won’t die if you occasionally skip a meal you don’t feel like eating. 6. Stop snacking. You won’t need to – it’s just a habit. 7. No sugar. It’s an addiction, and it’s probably best to go cold turkey. But if you need to make it a transition, substitute with Stevia, Zyli Continue reading >>
Is There A Difference Between The Banting And Ketogenic Diets?
The Banting Diet: Tim Noakes and the Banting Diet have gained popularity in South Africa faster than the next big boy band. But did you know that the Banting diet is actually nothing new? It has been around since 1863 when William Banting wrote a booklet called the Letter on Corpulence in which he documented all of the unsuccessful diets he had experimented with as well as the one which worked for him, now known as the Banting diet. This diet placed emphasis on consuming meat, greens, fruit and dry wine while avoiding sugar, saccharine matter, starch, beer, milk and butter.Things have changed slightly since Tim Noakes has reinvented this diet. While the diet still avoids things like sugar and starch, it promotes the healthy fats like whole milk and butter. In fact, the only fat that Tim Noakes recommends staying away from is trans fats (partially hydrogenated oils). In Tim Noakes’ approach to his diet, he does not specifically recommend that you follow a restriction on your calories. The thought pattern behind this is basically that if you are not eating carbs, your insulin levels aren’t spiking to levels which will encourage fat storage. Secondly, the increased intake of protein and fat should keep you feeling satiated for a far longer period meaning that you will naturally eat less in a day. These two elements work in conjunction to help you lose weight. The controversy surrounding this diet is that it is, or should I say was, believed that an increased level of fat intake leads to increased cholesterol levels which can then cause heart disease and many other ailments. However, it has recently been proven that healthy fats actually improve LDL, or good, cholesterol and decrease the amounts of HDl, or bad, cholesterol. The Ketogenic Diet: Bodybuilders and fitness e Continue reading >>
What Is Banting – A Simple Guide
Here at Sleekgeek we try not to recommend any one specific type of diet as we strongly believe our place in this health movement is providing community-based support and resources. However as a general approach we encourage our community members to focus on eating real food and being responsible for their own wellbeing. We believe that Tim Noake’s Real Meal Revolution and Banting approach truly has people’s best interest at heart and is in accordance with the latest high-quality research on topics such as sugar and carbohydrate overconsumption, saturated fat, cholesterol, Diabetes, metabolic syndrome, and so on. [Join our Banting Support Group on Facebook here] In this guide we will do our best to ensure that you are well informed and are basing your health decisions on the best possible reliable information out there. You should always consult your doctor or registered medical professional before following advice found on the Internet. Below are summaries of the best articles and resources from around the web. Click on each title to expand the summary and then read further on the topic by visiting the source. Building a solid support structure will make your journey 10 times easier, both in good times and in bad. It is the key to long-term success as well a severy-day accountability. Helen Keller once nailed it on the head by saying “Alone we can do so little, together we can do so much“. This is the fundamental reason that the Sleekgeek community as a whole has exploded with growth and countless successes. We operate as one giant support structure sharing goals, successes, advice, and inspiration to help one another live a healthier lifestyle. Our Banting Support Discussion Group on Facebook is a safe place to engage with other like-minded individuals on the t Continue reading >>
Breastfeeding Mom On Banting (lchf) Diet Almost Dies
A Swedish mother developed a dangerous condition called ketoacidosis as a result of a low-carbohydrate diet (LCHF) - or Banting diet - while she was breastfeeding. In a medical report, published on 1 October 2015 in the Journal of Medical Case Reports, authors Louise von Geijer and Magnus Ekelund discuss the case of a 32-year-old woman who arrived at a Swedish hospital suffering from nausea, vomiting, heart palpitations, trembling and extremity spasms. Read: Patrick Holford warns that Banting is dangerous Ketones can be poisonous The woman, who was breastfeeding her 10-month-old son, had no family history of diabetes. She had started a strict LCHF diet (aka Banting diet), with an estimated carbohydrate intake of less than 20g per day, 10 days before admittance, lost 4 kilograms and had felt growing malaise. Ketoacidosis normally affects people with diabetes and occurs when sugar cannot be used by the body because of a lack of insulin. Fat is then used for fuel, and acidic waste products called ketones build up in the body. High levels of ketones in the body can be poisonous. Read: Diabetic ketoacidosis According to the authors, ketoacidosis can on rare occasions be caused by a low-carbohydrate diet. This was, however, to their knowledge “the first reported case in the literature of ketoacidosis in a non-diabetic patient, associated with a combination of low carbohydrate, high fat diet and lactation”. The report mentions that “ketosis during lactation is a well-known phenomenon in lactating cattle and is well described in veterinary literature”. In humans, however, non-diabetic ketoacidosis is usually caused by starvation where “lack of glucose can force the body into ketogenesis, causing a metabolic acidosis”. Read: Why you may not lose weight on the Tim Noa Continue reading >>
Could Ketosis Be The Answer?
Nutritional ketosis has fascinated me for a while now, for many reasons actually. The first one being the role ketosis plays in weight loss, secondly its advantage when it comes to endurance sports and thirdly due to the amazing discoveries scientist are making when it comes to the role a ketogenic diet plays in fighting back against cancer, Alzheimer’s, autism, PCOS, depression, diabetes, psoriasis, Crohn’s and heart disease, to name just a few. In this post, I will use content from Jimmy Moore’s and Dr. Eric Westman’s new book, Keto Clarity (which I can highly recommend) to explain a bit more about this little known gem of nutrition science. What is ketosis? When you consume a diet that is very low in carbs, moderate in protein and high in fat, your body converts from using glucose as its primary source of fuel to running on ketones. It’s the ketones that provides your body with the energy it needs. Your body changes from being a sugar-burner to being a fat-burner. Did you know that ketones are actually the preferred fuel source for the muscles, heart, liver and brain. These vital organs do not handle carbs very well; in fact they become damaged when we consume too many carbs. There is a growing body of research supporting the beneficial effects of a ketogenic diet on ageing, inflammation, metabolism, cognition and athletic performance. – Franziska Spritzler Here is another interesting fact: Before there was medication to control epileptic seizures in children, there was the ketogenic diet, which managed to do this very effectively until the anticonvulsant medication, Dilantin, was introduced in 1937. Ketosis and weight loss When you consume too many carbs, the excess that your body doesn’t need for fuel, gets stored as fat, which cannot be easily access Continue reading >>
24 Benefits Of The Ketogenic Diet
You may have heard the term ‘ketosis’, ‘keto’ or ‘ketogenic diet’ thrown about in various health, weight-loss and sports performance blogs. The ‘keto diet’ is growing in popularity – especially in the circles I just mentioned. If you haven’t heard of these terms, or you’re still confused as to what exactly ‘ketosis’ is then have a listen to this podcast - -and make sure you tune in to the online keto summit that is happening right now at www.ketosummit.com Otherwise in a nutshell ketosis can be defined as a “metabolic state that happens when you consume a very low carb, moderate protein, high fat diet (or fast for extended periods) that causes your body to switch from using glucose as it’s primary source of fuel, to running off ketones. Ketones themselves are produced when the body burns fat, and they’re primarily used as an alternative fuel source when glucose isn’t available.” (Keto Clarity) In other words, you switch from being a sugar burner to being a fat burner. But I should point out that simply going on a low carb diet is often not enough to reach nutritional ketosis. Why would one want to do this? Well there are a lot of reasons, and I’m going to share 24 of them below. Note: If you already understand all the benefits of ketosis and want to delve into the nitty gritty of the how, why and what be sure to check out my article 'Everything You Ought To Know About Ketosis' and be sure to download my FREE one page Ketosis Cheat Sheet guide by clicking HERE. 1. Weight Loss Low carb, high fat diets have been used for centuries by doctors when working with obese patients. William Banting published the widely popular booklet titled ‘Letter on Corpulence Addressed to the Public’ in 1863. In this booklet he explained how he had sli Continue reading >>
A Farewell To Ketosis: Banting, Dickens And The Roots Of Atkins
The skeptical cardiologist spent an interesting week in ketoland, counting carbs, and turning ketostix purple, but ultimately decided this was not a world he wanted to inhabit long term. During that week I paid 1.99$ to download William Banting’s “Letter on Corpulence”(available here for free.) Banting, writing in 1869, first popularized a low carb, high fat diet for obesity with this pamphlet. He starts it off with these words: “OF all the parasites that affect humanity I do not know of, nor can I imagine, any more distressing than that of Obesity, and, having emerged from a very long probation in this affliction, I am desirous of circulating my humble knowledge and experience for the benefit of other sufferers, with an earnest hope that it may lead to the same comfort and happiness I now feel under the extraordinary change,—which might almost be termed miraculous had it not been accomplished by the most simple common-sense means.” The pamphlet was enormously popular and sold over 60,000 copies. Banting donated his 225 £ of profit to various charities, including: “£ s.d. To The Printers’ Pension Society, at the Anniversary Dinner, in March, 1864, per Chas. Dickens, Esq. .. .. 50 0 0″ In my last post, I closed with a paragraph describing the benefits I had experienced of consuming a really high fat, very low carb diet: more energy, less sleep needed, asthma cured, wrinkled skin “melting away. This was supposed to be a humorous parody of how enthusiastic supporters of fad diets feel after they have jettisoned their bad eating habits but apparently most readers, unaware of my dry sense of humor (or perhaps not familiar with David Cronenberg’s The Fly) took this seriously. Certainly, if I had felt significantly better on the Atkins diet I, like Will Continue reading >>
Banting For Beginners
1. What exactly is Banting? Banting is a low-carbohydrate, high-fat (LCHF) diet, named after William Banting, the first person to do it. It’s been made popular by Professor Tim Noakes in his book The Real Meal Revolution. The idea is that this way of eating makes your body switch from burning carbs for energy to burning fat. 2. So is Banting just another a high-protein diet like the Atkins Diet? No. This is a common misconception. The focus is on increasing fat and decreasing carb intake in your diet. Your protein intake should be moderate. 3. Everyone says I won’t have to weigh food and I can eat as much as I like. Is this true? As long as you eat the right types of fats (mostly animal fats) and minimal carbs (avoid anything with a carb content of more than 5g per 100g; sugary food is a no-no) then you can eat until you’re full. However, use your common sense, and don’t overeat! With meat, stick to no more than 80g with any meal. 4. What ratio of vegetables, fats and proteins should I be trying to stick to? This is tricky, but the rule of thumb is 50/50 meat/veg. Your fat should be included in that. As fat suppresses the appetite, you’ll know if you’re eating enough by how soon after a meal you get hungry again. If you eat breakfast and are hungry again before lunchtime, you need to up you fat intake at breakfast. Ideally, you shouldn’t need to eat more than twice a day, but that does take some getting used to. Related: 5 Key Results from Banting Study 5. How am I supposed to know what I can and can’t eat? Of course: just follow the green, orange and red lists in The Real Meal Revolution. Green-list items contain less than 5% of carbs per serving, orange-list items contain less than 25g of carbs per serving, and red-list items are all no-nos. These webs Continue reading >>
Ketosis Breath: Causes & Solutions For Bad Breath
Ultra-low carb diets have grown in popularity over recent years. These so-called “keto diets” aim to facilitate rapid weight loss, through the consumption of minimal carbohydrates. Keto diets have become understandably popular on account of their rapid results, together with the practical benefits of consuming healthy volumes of the right foods, making hunger less of a problem than on more typical calorie-controlled diets. However keto diets are not without their issues, and one of the most common complaints comes in the form of “ketosis breath”. Quite simply many individuals making use of very low carb diets suffer from pungent and unpleasant breath. The question is what can be done to counteract such a problem? The Cause of Ketosis Breath In order to learn how to get rid of keto breath, we first need to understand why breath can smell under such a regime. As it turns out there are two potential reasons(1), both of which can operate independently, or in conjunction. Ketone Release The most typical source of energy used by the body is glucose. This is typically derived from carbohydrates, where the digestive system breaks down complex sugars into simple glucose molecules. On very low carb diets, however, the body is unable to utilize such a fuel. Instead, the liver utilizes the fat present in the body as an energy source, producing “ketones” in the process(2). This is known as “ketosis” – and is the process from where keto diets get their unusual name. These ketone bodies come in three common forms; acetoacetate, beta-hydroxybutyrate and acetone(3). In large quantities they are removed from the body in the urine or through exhalation. Ketones can have quite a characteristic smell; they often make the dieter’s breath smell quite sweet and fruity, quit Continue reading >>
Ketosis – What Is That All About?
What’s it all about? Is it good for you? Is it bad for you? What’s it like? How do I ‘do’ ketosis? How do I know I’m in ketosis? The questions everyone who’s Banting wants the answers to. Ketosis, in chef speak, is quite simply a state your body enters once it has been deprived of glucose. Your body switches to burning fat for energy (stored fat or fat that you have eaten) instead of glucose. A side-effect of that process is the release of ketone bodies into the blood stream. When you’re starved of glucose, your body has no choice but to burn fat for fuel, so it needs little explanation as to why ketosis works at melting fat like a blow heater on an ice sculpture. Ketosis comes with some added extras, namely a commonly noted sense of euphoria or lucidity and increased energy levels. A downside includes toothbrush-proof halitosis, which stems from the secretion of ammonia through the lungs as a side effect of burning all that fat. Some people on low-carb diets have reported kidney stones, gallstones and a number of other ailments. Scientific research on both sides of this debate is being done all the time, but in our experience from talking to the members of our community and tracking their data, it is generally a case of what was done before they started Banting and not Banting itself. But, this post isn’t here to debate that, it serves as a ‘how to’ and not as a ‘you should’. Eat more buttery or creamy sauce on your steak and eat less steak. Your body can convert protein into glucose so too much meat will hinder your progress. What doIdo? Theoretically it is very easy. Avoid anything with high carbs in it. If you’re not sure what those might be, consult the Real Meal Revolution ‘Red List’. Even dipping your toe into the red list will ruin Continue reading >>
Banting And Low Carbohydrate Ketogenic Diets
Over the past year, the Banting diet has increased in popularity with more and more people finding the positive benefits that such an approach to eating and lifestyle offers in terms of weight loss but also in terms of overall health. In this blog we trace the origins of the Banting diet, explore it’s current format and help to explain the similarities between Banting and a Low Carb Ketogenic Diet. What is Banting? The original Banting diet, was first proposed by William Banting back in 1864, an English undertaker in Victorian England. His advice, published in "Letter on Corpulence" (found online at: would be in modern times described as high protein, high fat and low carbohydrate, with no calorie restriction. Banting published his experience at his own expense and his medical advisor, William Harvey, followed his lead publishing a more in depth medical approach explaining how this dietary approach works in 1872. Banting in the 21st Century The classic composition of the banting diet i.e. Low carb/ High fat/ moderate protein, is exactly how the Natural Ketosis meals are composed, providing you with less than 15% of total carbohydrates throughout your day. The Banting version currently proposed by Prof Noakes, the main advocate for this approach in 2015, states that items such as wheat, oats, and peas are on the red list. The reason for this being that when following a Banting diet on your own, avoiding items is much easier and more effective than portion control. However, some of the items on the orange list, even in the portion sizes advised by Prof Noakes, would have a direct impact on your body's ability to efficiently burn fat for energy due to their naturally high sugar/starch content and in turn impact on insulin levels. Examples include apples, bananas, honey, Continue reading >>
Source Ketosis is the name for a state achieved on a low-carbohydrate diet. According to WebMD, when you are in ketosis, it means your body is burning fat for energy. When that happens, your body releases ketones into your bloodstream, and you are in ketosis. This state may cause a host of temporary symptoms. Understanding the Symptoms Many dieters develop symptoms that let them know ketones are present. For many people beginning a low-carb diet, ketosis kicks in after a few days of strict adherence to the diet. In fact, many low-carbohydrate plans, such as Atkins and paleo, have an initial phase in which dieters take in extremely low amounts of carbohydrates (usually less than 25 grams per day) to kick start ketosis. You can test for ketones in the urine using ketosis strips, or rely on symptoms to tell you ketosis has been achieved. Early Stages Symptoms of ketosis vary, depending how long you've been in the state. In the early stages, the symptoms may be a bit unpleasant. However, as your body adapts to ketones in the bloodstream, symptoms may decrease. Early symptoms usually last for several days or up to a week in some people. This period of symptoms is sometimes called the keto flu. It may continue until your body is used to burning fat instead of glucose. Afterwards, the levels of ketones should lessen, but that doesn't mean you aren't losing weight. It means your body has found a balance and is no longer producing excess ketones. According to Diet Doctor, early stage symptoms include: Flu-like symptoms, such as fatigue and headache Nausea Brain fog Constipation Leg cramps Feeling unusually thirsty Irritability Heart palpitations Dry mouth Ketosis breath, which smells fruity and unpleasant Decreased energy and weakness Dizziness Sleep problems Cold hands and feet Continue reading >>