Do I Have To Stay At 20g Of Carbs A Day To Lose Weight And Enter Ketosis?
While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day (and very rarely over 100 grams per day). Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day. I'd suggest you start at 20-30 grams and see how you can adjust it for your needs. There are two ways to find your ideal net carbs intake: Low to high method Start from a low level of net carbs to ensure you quickly enter ketosis (~ 20 grams of net carbs per day). When you detect ketosis after about 2-3 days, start adding net carbs (about 5 grams each week) until you detect a very low-level or no ketones (using Ketostix or blood ketone meter). This is usually the most reliable and quickest way to discover your net carbs limit. It could be a bit hard the first couple of days, as you have to give up almost all carbs from one day to another but it will be worth it. This method is highly recommended. High to low method Assuming you're not in ketosis, start from a relatively high level of net carbs (~ 50 grams) and keep reducing (about 5 grams each week) until you detect presence of ketones. This is a less difficult approach but not recommended, as you may spend a long time out of ketosis before you find you net carbs limit. If you can't see any ketones, be patient. It typically takes 2-3 days for your body to deplete glycogen stores, so don't expect to be in ketosis after just a day of low-carb. Remember, ketosis is a favourable condition and an indication that your body uses fat for fuel but you can lose weight even without being in ketosis. Diet high in fat, adequate in protein and low in carbohydrates is naturally sating, making you less hungry and, Continue reading >>
Is The Keto Diet Effective?
Turns out Keto/ketosis can be very effective in a variety of applications. There is pretty awesome keto research happening right now, too. Seizures: Several thousand years ago, doctors weren't sure why fasting was such an effective treatment for children with seizures. Turns out, restricting carbohydrates and surviving on ketones is something the brain really likes. Obviously, fasting isn't an effective long-term solution, but nutritional ketosis (restricting net carbs to 20g-40g per day) is a great alternative, can be maintained indefinitely, and has helped children (and adults) control their seizures in cases where medicine couldn't. (90% achieved better management of their seizures, and about half of those were able to eliminate seizures entirely). Oxygen Toxicity: I was listening to a Tim Ferriss podcast with Dom D'Agostino (Dom D’Agostino on Fasting, Ketosis, and the End of Cancer ) and D'Agostino mentioned an experiment he conducted to test the limits of a body in ketosis when exposed to oxygen toxicity. Essentially, imagine a Navy SEAL team that has to remain underwater in a pond to evade detection. Their scuba gear cannot release bubbles, so they use a "rebreather" to recirculate the exhaled gas, but one of the risks in that situation is oxygen toxicity (see: Rebreather diving). The experiment involved inducing ketosis in rats, placed them in a pressurized environment to simulate the pressure of being underwater, and exposed them to 100% oxygen. Normally the rats would experience seizures after 15 minutes, however the keto-adapted rats were seizure-free for more than an hour! I suspect the mechanism that creates seizures in this situation is different from the mechanism that creates seizures in children, however the "treatment" of ketosis is identical and pret 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 >>
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 >>
Ketogenic Diet Faq
With all the new people finding, switching, and transitioning into a low carb diet, I figured it was about time I put together an FAQ on all the common questions that are asked when someone is starting out. I don’t go too in depth in the answers, but I tried to give a direct answer and then link to a more in depth article on the topic to help you fully understand it. If you have any other questions you’d like to be added, changed, or are unsure about – please feel free to leave a comment below so I can fully explain, or make changes to the answers on this page. Best wishes, and to all the new people out there – good luck and happy dieting! Frequently Asked Questions Click any of the questions below and it will take you to the answer. How Long Does It Take To Get Into Ketosis? A ketogenic diet is not a diet that you can whimfully choose to go on and off of at any point. It takes time for your body to adjust and go into a state known as ketosis. This process? Anywhere from 2 – 7 days, depending on your body type, activity levels, and what you’re eating. The fastest way to get into ketosis is to exercise on an empty stomach, restrict your carbohydrate intake to 20g or less per day, and be vigilant with your water intake. To improve the rate at which you enter ketosis, there is a method called Fat Fasting. I’ve written an article on Fat Fasting on a Ketogenic Diet and everything involved with it. Make sure that if you use this method, it is only for a few days, otherwise it can bring harm to you. Where Can I Find Low Carb Recipes? Everywhere on the internet! There’s recipes on almost every health website nowadays, and a quick Google of what you want will definitely help you out. You can even convert high carb recipes that use sugar or fruits in them to low c Continue reading >>
What Are The Dangers Of The Ketosis Diet?
In the late 1990s and early 2000s, when the "Atkins" and low carb dieting thing was just coming on in a big way, there was a terrific number of idiotic claims made about the dangers of it -- many of them confusing (as the questioner points out) diabetic ketoacidosis, a serious condition, with voluntary nutritional ketosis, even though there is no relation whatever. But, leaving all that aside, some caution is in order. The diet seems to stress the adrenals. This has been noted anecdotally by many people who've followed the diet. It was also noted by Dr Wolfgang Lutz, one of the early pioneers of the diet, who personally practiced the diet for 40-odd years, as well as advocated the diet to thousands of his patients. He noted in his book on the subject ("Life Without Bread" was the title, though it was published later I believe under a different title) that some patients would suffer mild autoimmune reactions that required small doses of corticosteroids to control. This sounds like what would happen if the adrenals are failing to produce a normal amount of steroids. You can find a lot more of a mostly-anecdotal nature by searching for "ketogenic jaminet". Paul Jaminet is a popular health blogger who has written about what he perceives to be problems with the ketogenic diet, including the possibility of deficiency of mucus and other key glycoproteins. He has some scientific backing for what he is saying, but it is far from air-tight. Read and judge for yourself. You can also learn a lot from the comments below his posts. Jaminet and others have also written about the risk of kidney stones on the ketogenic diet, and this is a serious concern, albeit a rare occurence. As far as the kidney stress goes: this would I believe be easy to avert simply by taking some alkali during Continue reading >>
Farming: Why Are Most Cows Fed Corn Instead Of Grass?
Most cows are not fed corn. As a matter of fact most cattle aren't even on a high-grain diet for most, if not all, of their lives. Most cattle are actually grass-fed. Just not grass-finished. There's around 89 million beef cattle in the US, 9.3 million dairy cattle and 12.1 million cattle currently in the feedlot being finished (that according to USDA statistics from July 1, 2015). The 89 million beef cattle are breeding cattle: Beef cows, replacement heifers, and bulls. The 9.3 million dairy cattle are primarily dairy cows used in milk production. And the 12.1 million cattle and calves in the feedlot are both beef and dairy of various ages. Now, look at the 89 million number again. That's 95% of the total cattle herd inventory of the United States (which is currently sitting at 93.4 million cattle). That equates to "most cows/cattle." And what most people don't know (nor have most acknowledged here, except for one) is that those 89 million cattle are grass or forage-fed. That means that those cattle are on pasture or range from spring until fall and fed hay in the winter. They are being fed and eating grass and forbs on either an extensive or intensive (all depending on grazing management, most operations choose an extensive to a happy medium between extensive and intensive) grazing system. Corn or other grains are optional, and only fed when and if the animals need it if feed supplies are low and straw is only to be fed (cattle can do quite well on straw if supplemented with grain for added carbohydrate and protein) but never as a main constituent of their diet. Certainly not like finisher or dairy cattle. The other interesting thing most people miss is that cattle in the feedlot have not been raised in the feedlot. Most cattle, which are largely beef with only maybe Continue reading >>
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What Is Ketosis?
"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>
How Much Weight Will I Lose If I Don't Eat For 3 Days?
It depends. You can do the math using calories and come up with a specific number - but calories are only 1 factor at play when you fast. You have to consider the hormonal and physiological effects of fasting. There are 5 stages to fasting. But basically your body depletes your blood glucose, then depletes your glycogen stores, and only then does it begin to burn fat as it transitions into ketosis. The process of depleting your glycogen stores to get into the metabolic state of ketosis takes about 3 days. What that means for fasting as a weight loss technique: If you want to lose fat, you should fast for a minimum of 3 days. Preferably 5. This is how you achieve permanent weight loss, because day 4 and 5 is when your body starts burning fat for energy Otherwise the weight you lose will be regained as your body replenishes your glycogen stores upon refeeding Glycogen also holds a lot of water, which accounts for the water weight loss people often talk about Fasting for a minimum of 3 days will improve your Insulin Sensitivity So when you resume feeding, your body will be more efficient at shuttling nutrients where they are needed (muscles and organ function) instead of storing it as fat Think more sustainable weight loss Lastly, let’s debunk the myth that fasting will cause your body to store more fat for next time. First off, your body can’t store more fat while you are fasting because you aren’t eating, thus there is nothing to be converted into fat. Some may then say, “but it will upon refeeding”. This may occur, but only for people at extremely low body fat percentages (below 5%). Also, I mentioned above that your body will store less fat because it will be more efficient as utilizing nutrients after fasting Your body has two metabolic states Glycolysis - h 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 >>
Ketosis Explained – For Weight Loss, Health Or Performance
Get Started Ketosis is a natural state for the body, when it is almost completely fueled by fat. This is normal during fasting, or when on a strict low-carb diet. Ketosis has many potential benefits, but there are also side effects. In type 1 diabetes and certain other rare situations excessive ketosis can even become dangerous. On this page you can learn all about how to harness the benefits of ketosis, while avoiding any problems. It all starts with understanding what ketosis is. Choose a section, or keep reading below for all of them. Ketosis ExplainedKetosis Explained BenefitsBenefits How to Get Into KetosisHow to Get Into Ketosis Ketosis ExplainedSymptoms & How to Know You’re In Ketosis Side Effects, Fears & Potential DangersSide Effects, Fears & Potential Dangers How to Reach Optimal KetosisHow to Reach Optimal Ketosis ketones Ketosis Explained The “keto” in the word ketosis comes from the fact that it makes the body produce small fuel molecules called “ketones”.1 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are broken down into blood sugar) and only moderate amounts of protein (excess protein can be converted to blood sugar). Ketones are produced in the liver, from fat. They are then consumed as fuel in the body, including by the brain. This is important as the brain is a hungry organ that consumes lots of energy every day,2 and it can’t run on fat directly. It can only run on glucose… or ketones. Maximizing fat burning On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is o Continue reading >>
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The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
Lose Weight By Achieving Optimal Ketosis
Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page. Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart. This is number sixteen: 16. Get into optimal ketosis Warning: Not recommended for type 1 diabetics, see below. We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again. So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect. Video course Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think a Continue reading >>
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 >>