How To Tell When You’re In Ketosis
Ketosis isn’t some mystical state, achieved only by days and months of fasting and spiritual connection. Kind of the opposite, actually. A lot of people (whether or not they follow a low carb diet) go into a state of ketosis every night without even trying, just by having a functioning metabolism. Of course, as soon as they eat carbs again, they’re knocked out and back to burning carbohydrates preferentially – but we’re not here to talk about them. The question at hand is for those following a low carb diet, who want to be able to tell when they’re in ketosis. Seems simple enough. Keto Sticks I’m including these, and listing them first, because they’re pretty widely known in the keto community. You really can’t throw a rock without hitting a post about them. The thing is, keto sticks work nicely to tell that your body has been in a ketogenic state recently, they just aren’t the best at letting you know whether or not you’re in a ketogenic state now. I’m not totally against using them, just not as a regular means of identifying your body’s current state. They’re certainly a good starting point to try and see when you hit that keto place. Keto Meter There are two varieties of these: blood & breath. Both test your current state of ketosis, but are costly. The advantage of breath over blood is no skin pricking, and any diabetic will tell you that has its benefits. The breath meter will also save you in the long run, if you plan on using this daily for any duration of time. While the blood meter is initially 1/5 the cost of breath, use requires testing strips that are $35 for 10. Yikes. Of course, if you don’t want to spring for a testing meter, you can check your body’s symptoms… Your Pee & Poo Yup. Get excited, you’re about to become very Continue reading >>
The Only Diet You Should Ever Consider (ketogenic Diet)
You are what you eat. If you feel like shit – that’s because you eat like shit. Lately (last 3-4 months) I’ve been running several experiments to find a diet on which I can perform optimally. I’m a big believer that health is one of the key ingredients for a better life; If your nutrition is in order, you’ll have more energy. If you have more energy, your brain functions better. If your brain functions better, you make better choices. Your life quality is the product of your choices. Better input, better output. Simple, right? There’s a lot of conflicting opinions on this topic, but I’ve finally settled on a diet that seems to work great. In this article I’ll go in-depth on the ketogenic diet. I’m convinced that a diet, high in fat, moderate in protein and low in carbohydrates is optimal for (almost) anyone. If the whole world would switch to this diet, we’d see a dramatic decline in health expenses globally (+-500B/year) I’ll also be using a Color code in this article, like so: Difficult words that make me feel smart That will be all. —————————————————- What Is A Ketogenic Diet? A ketogenic diet is a diet that is high in fat, moderate in protein and low (or no) carbs. It’s based on the premise that humans were never designed to eat so much damn carbs. In the paleolithic era, carbohydrates were only available seasonally. To supply food for a constantly growing population, we’ve turned to (cheaper) mass production of corn, wheat, soy and other modified crops (crap(s)). This hasn’t only degraded the quality of grains but also the amount it represents in our diet. Literally turning the food pyramid upside-down since agriculture became the established norm. Grains are cheaper to produce and maintain, compared to 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 >>
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 >>
What It Feels Like To Be On The Keto Diet
Putting your body into ketosis—causing it to switch from burning carbs to burning fat for fuel—is a major metabolic change. Some people don’t react well, while others thrive on it and feel more energy. “Low-carb and ketogenic diets aren’t for everyone, so it’s important to listen to your body,” says Alissa Rumsey, R.D., C.S.C.S., of the Academy of Nutrition and Dietetics. “If after a few weeks you still feel worse than you did before you started, you should stop and reconsider if it’s the right diet for you.” Here’s what she says you should expect when going keto. The first few days on keto You may feel low on energy, lethargic, and dizzy. Some people suffer from headaches or flulike symptoms during the first few days or weeks due to the depletion of muscle glycogen and the lack of glucose. This is the hard part, because you have to avoid eating carbohydrates to halt the cycle of glucose-based metabolism, even though your glycogen stores are dwindling and your cravings are probably increasing. Your body is used to burning glucose, not fat, for fuel, which is why—for the first few weeks, while your body adapts—your energy levels may be down. The first week on keto You’ll likely see a pretty rapid weight loss in the first week, though this will be from water depletion. Glycogen is attached to water in our bodies, so when you lose glycogen, you also lose water—as much as four-plus pounds of just fluid. Your workouts may also suffer during the first few weeks; many people report a loss of strength and endurance until their bodies become more efficient at using fats for fuel. The second week on keto Your body will still be adapting to using fat for fuel, but toward the end of the second week and into the third week, you may start to see increasi Continue reading >>
How I Fixed The Biggest Ketosis Mistakes
The ketogenic diet isn’t always as easy as it seems. I tried for a long time, but not until I dove deep into the research and found out how to fix all of the common mistakes was I able to enjoy the full state of ketosis. This article is to help you avoid those same mistakes. Why Try the Ketogenic Diet First, why would you want to even try ketosis? I truly enjoy trying diets and eating methodologies to research what I like and what works for me. I’ve experimented with low-carb diets, high-carb diets, and everything in between, but I’ve never cut them out to the point to achieve ketosis. What’s most exciting about the ketogenic diet to me is that, yes, it’s amazing for weight loss, but it’s not just a “diet.” Ketosis is literally a state of metabolism. You are either in or you’re out. I wanted to see and feel for myself the benefits everyone is talking about from going full Keto. My Keto Coach has a great line that goes like this: I was sold and needed to try this and commit. If you are new to researching ketosis, a quick review of the popular benefits: Mental Clarity  Fat Loss  Feeling Full  Better Sleep  Better Mood  Better Skin  The list goes on and on, including disease and inflammation reduction, better cholesterol, etc. For my purposes I didn’t care about weight loss or fat loss, I just cared about doing the diet the best I could, and to do that, I needed to prepare accordingly. Preparation Stage – Learning the Keto Basics Here is what I did to educate myself and prepare for six weeks of the Ketogenic Diet. I picked a start date and spent $30 at In-N-Out burger on a massive send-off to carbohydrates. A whole other post could be dedicated to the mistakes I made at In-N-Out. After this epic meal, it was officially time Continue reading >>
How Ketosis Helps You Lose Weight Through Suppressed Appetite
One of the reasons The Bulletproof Diet with Bulletproof Coffee works so well for people looking to lose weight is that Bulletproof Intermittent Fasting helps your body to more easily enter a state called cyclical ketosis, which is great for a whole bunch of reasons. Ketosis is a cornerstone of becoming Bulletproof; listen to these recent Bulletproof Radio episodes with ketosis experts Jimmy Moore and Dominic D’Agostino to get the scoop on how and why it works. It’s what happens when your body switches to burning fat instead of sugar for energy, and it only happens when you eat almost no carbohydrates, or when you hack it using certain kinds of oils. Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. That can be a major part of it for so many people out there who have tried just about every other diet out there but haven’t seen the results they’d hoped for. But when people experience the mental clarity and focus that ketosis brings, the game changes! This post walks you through one of the most important yet underrated mechanisms that makes ketosis so effective for people who have tried everything else to lose weight and failed to keep it off: appetite suppression. Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time. Why Calorie Counting Is So Ineffective One of the reasons old-fashioned, calorie-restricted diets tend to fail is becau Continue reading >>
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Does Ketosis Cause An Internal Rise In Body Temperature?
Ooh, ooh, ooh, I feel my temperature rising Help me, I’m flaming I must be a hundred and nine Burning, burning, burning And nothing can cool me I just might turn into smoke But I feel fine –Elvis Presley singing “Burning Love” Somebody’s turned up the heat up in here and it’s gotta be that low-carb diet I’m on, right? That’s what everybody does with livin’ la vida low-carb when something new happens to them after starting this way of eating–they blame it on low-carb! I mocked this notion in this blog post about an earache a couple of years ago, but what if there is merit to some rather strange side effects of following a controlled-carbohydrate nutritional approach? Hmmmmmm. There are several things we KNOW will happen to most people when they begin the low-carb lifestyle: their HDL “good” cholesterol goes up, there is a marked improvement in mental health, for women it helps with reproductive health, blood sugar levels are stabilized, they end up having less acne, triglycerides plummet (a VERY good thing!), and so much more I could spend hours sharing with you about. But there are some things that can vary from person to person as one of my readers shared with me in a recent e-mail. This 43-year old man starting cutting his carbohydrate intake beginning in January 2008 and has lost over 25 pounds so far. WOO HOO! He has really enjoyed this new low-carb lifestyle change, but was curious about an unexpected side effect that has been plaguing him with no apparent cause. Here’s what he wrote: Hey Jimmy, After lots of searches, I’m having trouble finding out if anyone experiences a sensation of a rise in body temperature while in ketosis. There are some days I feel like I am literally burning up (but I don’t have a fever or anything). Coinciden Continue reading >>
The 4 Ketosis Symptoms You Should Be Looking For
Ketosis is the condition in which your body begins burning fat instead of carbs for its energy source. The benefits of ketosis range widely, but some of the best include: fat loss increased endurance less cravings shredded physique neurological optimization But how do you know when you’re in ketosis? Are there symptoms that you’re in ketosis? Is there a way to “feel” like you’re in ketosis? Obviously the best way to see if you’re in ketosis is to test you breath, blood, or urine. However, we’ve constructed the following list to help you detect the signs that you’ve transitioned into ketosis and turned your body into a fat burning machine! If you’ve been on the Ketogenic Diet for at least a week, run through this list of ketosis symptoms, and see if they fit what you’re experiencing! 1. Ketosis Breath A popular report from many low-carb and keto dieters is that their breath is less than desirable. The smell has been compared to fingernail polish remover, which is believed to come from the presence of acetone. Acetone is, of course, a ketone body, and is also found in many brands of nail-polish remover. 2. Keto Flu After a life full of ingesting large portions of carbs for energy, dropping carbs and moving into ketosis can often result in ketosis symptoms known collectively as the “keto flu.” It’s not unheard to feel light-headed, fatigued, or anemic when your body runs out of carb stores and begins turning to fat for its fuel source. You might feel irritable, or short-tempered; this is your body’s natural reaction to having sugar removed. Much like an addict in rehab, when you cut out mass amounts of processed sugars, you turn into a bit of a monster. Ketosis symptoms also include nausea, or stomach aches. These can be caused by your stomach r Continue reading >>
First Week: Top 3 Keto Conundrums
The low carb lifestyle is known to sculpt some serious fat off your body. Many followers of the keto diet experience rapid weight loss, low hunger levels, and good energy levels. Since you cut out most of the high sugar foods, controlling your calories becomes a breeze. Sounds like an easy plan to success, right? Those who joined the ketogenic army can attest that the early weight loss comes with a toll. The first week of low carb living can be daunting, both mentally and physically. As your brain and body are adapting to a life without glucose, you may become outright miserable. Don’t go shoving cake down your neck just yet – the misery passes. To have an idea what you’ll go through, check out these common side effects that most go through when switching to a keto diet. Usually they only last for the first few days to a week, but preparing yourself for what might come will always help. Mental and Physical Fogginess The first major sign – coming 2 or 3 days into your ketogenic transition – will be the fogginess. You’re brain likes to take it easy and it if had a choice, would run on only glucose. As your body is switching from glucose to ketones as its main source of energy, your body will continue to burn the last stores of glycogen. This results in a foggy haze that might make it hard to concentrate. You might find yourself staring into space or feeling lethargic, but have no fear – it will pass. Headaches might pound at your door, nausea can pit in your stomach, muscle cramps can ruin your day and irritability can spark arguments, but knowing this can help you plan. Switch your diet in the middle of the week, so you will have the weekend to fully rest and recover from your transition. What we suggest is to go super low carb for the first week, which mea Continue reading >>
What Is Ketosis, And How Long Does It Take To Get Into Ketosis?
Ketosis is a natural state of the body in which it is fueled almost solely by fat. This happens when a person fasts or adheres to a very low carbohydrate diet. The exciting thing about ketosis and ketogenic diets is that you can lose a lot of weight while eating a normal quantity of food. You don’t have to suffer through skimpy portions. There are other benefits of keeping a ketogenic diet as well. These will be explained in the following article. An Explanation of Ketosis The root “keto” in the word ketosis comes from the type of fuel that the body produces when blood sugar is in low supply. The small molecules that are used as fuel are called “ketones.” If you consume very few carbohydrates and only a moderate amount of protein, then the body begins to produce ketones. Ketones are made by the liver from fat. Both the body and the brain can use them as fuel. The brain cannot directly function from fat. It must convert the fat into ketones. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com When you go on a ketogenic diet, your body almost solely runs on fat. Your insulin levels become rather low as well. Since you are burning so much fat, this is a great way to lose weight. Studies show that ketogenic diets result in greater weight loss. The fastest way to get into ketosis is by fasting. However, you cannot fast for very long, so you need to start a low carb diet. The Brain and Ketones Many people think that the brain needs carbohydrates to function. This is not really true. The brain can work well simply by burning ketones. The reality is that many people feel like they have even more energy and focus when they are fueled by ketones. Benefits of Ketosis There ar Continue reading >>
10 Tips For Getting Into Nutritional Ketosis For Weight Loss
10 Tips For Getting Into Nutritional Ketosis For Weight Loss What is Nutritional Ketosis? Ketosis is an eating plan where the body uses ketones to fuel the brain and body instead of glucose like most people use when on the SAD (standard American diet). It can be very helpful for blood sugar and consistent energy because fat is a very stable source of fuel. We all have a few million calories of fat we would gladly burn off, right? It takes a while to get into ketosis and it can be elusive if you are not paying close attention. It can be very safe for a period of time (even forever) but each person has to decide what feels compatible with their own lifestyle. Some experts do not think it is an optimal state for athletes but others experts disagree. I think we all have bio hack ourselves to see what feels right. Of course, I believe that the paleo template is good starting place for optimal health but ketosis can be an add-on or tweak for people who get stuck or feel hopeless. It can be a powerful and effective way to lose weight without hunger and many of my friends have had success with it. Always ask your doctor before beginning any new nutrition or weight loss plan. Here are some ways to make it work for you: 1. Eat Less Protein I have a made a handy dandy chart here for figuring out the right amounts for you. Most average ladies need about 50-100 grams, no more, fyi. You have to self experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage. 2. Eat More Fat I used to see this all the time in clients, I say add more fat and people add a tsp of evoo to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocad Continue reading >>
What Is It Like To Experience Ketosis?
Ketosis is great, it's the transition that stinks. Being in ketosis means that your body is receiving its primary energy from ketones, which come from fat. The standard American diet is pretty high in carbohydrates, which convert to glucose in the blood. As long as your body has glucose around, it will always pick that over ketones. The transition from processing glucose to processing ketones invariably creates a gap in energy delivery to the brain (and other parts of the body), which will NOT kill you but which WILL trigger a stress response in the form of aches, headaches, fatigue, fogginess, etc. Really, it will vary by person. YMMV. If you fast (don't eat anything), you could be in ketosis in 24-48 hours (apparently, I've never tried it). If you carb-restrict your diet to less than 20-40g carbohydrates per day, you could be in ketosis within 3-5 days. It depends on a few factors, but mostly how much glycogen you have stored in your liver (glycogen converts to glucose). I was listening to a Tim Ferris podcast with Dom D'Agostino (Dom D’Agostino on Fasting, Ketosis, and the End of Cancer) where they talk about exogenous ketones among other things. Exogenous ketones are apparently available in several forms (BHB monoester, AcAc di-ester, BHB mineral salt) and if taken during the transition period will eradicate any negative side effects. I haven't tried them for myself (Peter Attia has! but it's intriguing to think that the one thing that prevents most people from enjoying ketosis (the crappy transition) could be optional. While in ketosis, I experience a little bit higher than normal energy level and fewer food cravings. I can think more clearly. I get hungry less often. I am frequently thirsty (this is normal side effect, and if you are in ketosis you should be dri Continue reading >>
What Is Keto Flu? (plus 6 Ways To Cure It)
You’re tired and dizzy, you crave sugar, bread, pasta, and your mind wanders like crazy. You just started a ketogenic diet (or a Paleo or other low carb diet) and you’re suspicious if your new diet is making you feeling this crappy. Removing carbohydrates from your diet all of a sudden may well be the reason why you’re barely able to concentrate on this sentence! This can happen even on a Paleo diet if you remove too many carbs from your diet. And all this feeling of crappiness is due to something people call Keto Flu (or Carb Flu). Read on to find out what is keto flu, how long keto flu lasts, and of course, how to cure keto flu. (CARB FLU = KETO FLU) KETO FLU INFOGRAPHIC – please pin! Please feel free to pin and share this infographic about the keto flu. WHAT IS KETO FLU? Keto flu describes the flu-like symptoms that people starting a low-carb diet often experience. These symptoms are caused by your body being too used to receiving carbohydrates from the food you eat and not being able to change your body’s energy source when you stop eating carbs. (If you’re interested in the science, then this article provides a very detailed explanation of why keto flu happens.) Some people explain keto flu as symptoms resulting from withdrawal from carbohydrates (think drug addiction here). And indeed, there are studies showing that sugars (which are a form of carbohydrates) can cause drug-like additions. But don’t panic if you think you have keto flu. I’ve listed several ways to shorten that period of feeling crappy below. WHAT ARE THE SYMPTOMS OF KETO FLU? If you just started a low carb or ketogenic diet, then you might experience keto flu symptoms like: Fatigue Sugar cravings Dizziness Difficulty focusing (or Brain Fog) Nausea Difficulty Getting To Sleep Irritab 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 >>