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When Is Ketosis Strongest

Preparing For Ketosis

Preparing For Ketosis

Recently, I wrote about Ketogenic eating. If you’re not sure what it is, go and acquaint yourself there, otherwise, keep on reading. Just like any change in your life, it takes time to adapt, and in this case, particularly for your body. How long does it take to enter Ketosis? As with everything biological, it does vary person to person. It could be as short as three days, or as long as ten. Making sure you keep your carbs under 20g a day in the first week is critical. If you make sure your carbs are that low, and fat is adequately high, you can probably expect to be in Ketosis within five days. As your body needs time to start effectively burning fat again, there will be a few days where you feel sub-par, often referred to as “Keto flu” What’s Ketoflu? And how long does it last? Ketoflu is a sort-of carb detox, your body doesn’t have any carbs left to burn, and isn’t yet great at burning fat, so you’ll feel like you have the flu. How poorly you feel and how long it lasts varies, and it’s best to keep hydrated during this time. Many people have reported relief by drinking broth or stock, as sometimes you can feel very, very flat, from a lack of Sodium and Potassium. Thirst, Hydration, and Salt When you cut out carbs, your body will stop retaining unnecessary water. Due to this, you will lose weight rapidly in the first week. Another effect of this is that you’ll be going to the toilet a lot more, and intaking more water than you probably would on another diet. Because of the increased toilet visits, you’ll be losing minerals from your body, so also try and be mindful of how much salt you’re consuming. Remember, the body is very good at telling you what it needs, if you’re craving salt, you probably need it. Tip: See if you can track down ‘Lite Continue reading >>

Is The Ketosis Diet The Most Powerful Aid For Depression?

Is The Ketosis Diet The Most Powerful Aid For Depression?

The western world is in the grip of a terrible malaise. Depression has been earmarked by the World Health Organisation (WHO) as the fastest growing health problem right now and expects it to be that way for many years to come. But why? What gives? Do they know something we don’t? Or is it, in fact, that people just don’t really understand Depression and are blithely wandering into its clutches because they just can’t see it coming? Well, I obviously don’t have all the answers, but I’m going to tell you what I’ve learned over the years with my research into food and health matters. The first piece of information worth considering is the old quote “You are what you eat”. Or the version attributed to the “Father” of Western medicine “Let your food be your medicine and your medicine be your food”. Now, I remember my A-Level chemistry, and I was pretty good at it, and I remember that the bottom line is that you can’t make certain compounds if the ingredients for those compounds are not present in the reaction vessel. Your body is the reaction vessel in this instance, and therefore it stands to reason that if you don’t get enough, say, Iron in your diet, you will find your body exhibiting symptoms which are caused by a lack of Iron. Pretty simple stuff, right? Right. Except that during the whole time that Depression has been becoming the world’s number one disease, the ‘official line’ on dietary recommendations has stressed the importance of not eating too much fat. Low-fat carbs have been the order of the day, and we have probably all seen one version or another of that Special K woman on our screens literally thousands of times. She seems to be doing alright on it… what’s the problem? Well, my money is on the fats. It takes a bit of hea Continue reading >>

The Truth About The Ketogenic Diet: Is It The Best Way To Lose Weight?

The Truth About The Ketogenic Diet: Is It The Best Way To Lose Weight?

Whilst it has benefits, is it really the best way to lose weight? You must weigh up this eating approach to see if it's the best decision for you. So allow me to break it down for you to make this decision easy! THE KETOGENIC DIET AND KETOSIS The ketogenic diet involves lowering your carbohydrates extreamly low, putting your fats high and keeping protein adequate, to the point where your body is in a state of what's called ketosis. This is when you burn fats as opposed to carbohydrates for energy. When we eat carbohydrates, the glucose is used to fuel the body and our brain. But when we aren't getting adequate carbohydrates (such as in the ketogenic diet) fats are broken down into glucose instead. This is called gluconeogenesis (neo is greek for "new" and "genesis" means to make). IS THE KETOGENIC DIET BETTER FOR MUSCLE GROWTH AND FAT LOSS? There's some good research into this, including this study (1) that looked at 20 overweight people for 6 weeks on either a ketogenic diet or a moderate carb (non-keto) diet. Both diets had 1500 calories, and the subjects did no exercise. The ketogenic diet consisted of: PROTEIN: 125 CARBS: 33 FAT: 100 The moderate carb diet was: PROTEIN: 117 CARBS: 157 FAT: 50 And what did they find? No significant differences in fat loss. There was no significant difference in fat free mass either. Furthermore, hunger ratings were better for both diets, with no differences found there either. Also, insulin sensitivity was bolsted for both diets, with no differences between them. However, recent research has found to the contrary (2). In this study, 26 college aged resistance trained men were divided into a ketogenic diet (Pro=20 Fat=20 Carb=5) or a tradtional western diet (Pro=20 Fat=25% Carb=55%). These subjects were performing a periodised weight Continue reading >>

Is The Full Ketogenic Diet Bulletproof?

Is The Full Ketogenic Diet Bulletproof?

The word is getting out about ketogenic diets. Eating keto – getting about 75% of calories from fat, 20% from protein, and <5% from carbs – is a powerful way to shed body fat and sharpen your brain. Without access to glucose from carbs, your body turns to fat as its main fuel source. You begin to break fat down into ketones, little molecules that fuel your brain and curb hunger, and keep you lean while they do it. There’s been a lot of research on keto in the last few years. The science is starting to reveal just how powerful ketosis can be: It’s anti-inflammatory. Burning fat for fuel creates far less inflammation than burning sugar does [1], and ketones themselves turn off inflammatory pathways [2]. It builds a stronger, denser brain. Ketosis causes your brain to create more mitochondria, the powerhouses of your cells [3]. You can literally generate more energy when you strengthen your mitochondria, leaving you with excess willpower and a sharper mental state (shameless plug: for a full guide to building stronger mitochondria, check out Head Strong). It burns body fat. Ketones influence ghrelin and cholecystokinin (CCK), the hormones that control your hunger [4,5,6]. Hunger feels different when you’re in full ketosis – it fades from a pressing need to a background thought. In full keto it’s very easy to fast, and during that fast, your body is burning up your fat stores for energy. You can eat like a king (or queen). Bacon, grass-fed steak and butter, pastured eggs, olive oil, raw dairy (if you tolerate it and in moderation)…you can eat real, satisfying food on a ketogenic diet. Sounds pretty good, but don’t cut out all your carbs just yet. There are a couple possible downsides to keto, too. You may do better with a variation of keto, depending on yo Continue reading >>

The Ketogenic Diet Offers New Approach To Fat And Protein

The Ketogenic Diet Offers New Approach To Fat And Protein

Photo from Flickr Creative Commons. Every year, one of the top resolutions is to lose weight or get in shape. However, there is so much information out there, and a lot of it is wrong or conflicting information. If you pay attention to diet trends, one of the most searched “diets” last year was the Ketogenic diet, a low-carb, high-fat nutrition plan. Even though the word “diet” is in the title of it, it isn’t a diet. Nutrition should be a lifestyle plan, a system of eating that works for you. You never go off of it, but you can make modifications as your goals change from weight and fat loss to more energy, better performance, or healthy aging. Keto is a lifestyle nutrition system. It is not a calorie counting plan. Keto is very individualized. All the macronutrients will vary person to person depending on where you are starting and your history with nutrition and health. With that said there are some general guidelines: Total carbohydrates (CHO) will be fewer than 50 grams. Some people, like hard-charging athletes, can get up to 100 or more and still be in nutritional ketosis. Some people might need to be as low as under 10 grams. This is not a high protein diet. I would say my average on Keto is around 70 to 80 grams. Again, this will be dependent on each person. I said “No way can I keep my muscle and strength eating that low protein.” Well, I’m the strongest pound for pound I’ve ever been since starting in July 2014. This is a high fat diet, but don’t worry — fat doesn’t make you fat. It will vary person to person. However, it should be a minimum of 150 grams. I typically shoot for 250 to 300 grams at a body weight of around 175 to 182 pounds. Fat calories are at least 70 percent of your total and can sometimes reach as high as 90 percent. I Continue reading >>

The Definitive Guide To The Ketogenic Diet

The Definitive Guide To The Ketogenic Diet

If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>

The Ugly Truth About Ketogenic Diets

The Ugly Truth About Ketogenic Diets

Here's what you need to know... Ketosis occurs when carbs are in such low quantities that your body relies almost exclusively on fatty acid oxidation and ketone metabolism. Ketogenic diets have about 70-75% of your daily caloric intake coming from fat and about 5% from carbohydrates. Ingesting protein above approximately .8 grams per pound is enough to kick you out of ketosis. Ketogenic diets improve body comp, but so does any diet that reduces calories from any source. There is no literature to support that a ketogenic diet is beneficial for promoting increases in muscle mass. Ketogenic diets affect performance negatively. Questions About Ketosis While the ketogenic diet has been used widely and rather effectively in some cases, there's still a lot of confusion about it. What exactly is a ketogenic diet? How does it differ from low carb dieting? Most importantly, at least for the T Nation demographic, is the question of whether ketogenic diets allow you to put on, or at least keep, muscle. Ketosis: What is it? Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism. That sounds simple on the surface, but let's unpack that explanation a bit. To function, your body requires a substantial amount of energy in the form of ATP. So, let's just assume that the average person uses about 1,800 calories per day to create enough ATP to keep him alive (not including any physical activity). Now this is where it gets interesting. You have this thing in your skull called a brain. It uses about 400 or so calories per day and runs almost exclusively on glucose. (There's some evidence it can use small amounts of fat and lactate, but in the big picture it's not Continue reading >>

I Just Started Ketogenic Diet. I'm Losing Weight, But Once I Reach Target Weight, Is There A Way I Can Go Back Into A More Normal Diet That's Not Super High Carb Of Course, But Perhaps A Bowl Of Rice A Day Without Gaining The Weight Back?

I Just Started Ketogenic Diet. I'm Losing Weight, But Once I Reach Target Weight, Is There A Way I Can Go Back Into A More Normal Diet That's Not Super High Carb Of Course, But Perhaps A Bowl Of Rice A Day Without Gaining The Weight Back?

Sure. Paoli et al. did just that in a research study back in 2013. He had participants do 20 days of ketogenic dieting and then transitioned them to a low carb, high protein diet, and then finally had them on a Mediterranean diet – a moderate intake of fats, carbs, and protein for six months. They repeated this process. They found that during the bouts of keto, the participants lost body fat and maintained that loss throughout the transition to the Mediterranean diet. The key to transitioning successfully without gaining body fat – depending on how long you were in ketosis, insulin resistance can be a problem – is to take the transition slow. Meaning, don’t go from ~12 g carbs straight to 200g. Here’s what I’d recommend: One way to do this is is to slowly add 20-30 grams of carbs per week while holding your fat and protein intake where they are, until you’re out of a deficit and back to maintenance. As an example. Let’s assume you end the diet at 1700 calories. And you want to start bringing your calorie intake back up to your new maintenance of 2300 calories. This is how I would do it. If you’re end of diet macros were: 150g protein / 50g carbs/110g fat. Week 1:​ +20 grams carbs/ keep fats as they are / protein stays the same – 150g protein / 70g carbs / 110g fats (1870 calories) Week 2: ​+30 grams carbs/keep fats as they are/ protein stays the same – 150g protein / 100g carbs / 110g fats (1990 calories) Week 3: ​+30 grams carbs/ fat remains the same / protein stays the same – 150g protein / 130g carbs / 110g fats (2110 calories) Week 4: ​+30 grams carbs/ fat remains the same / protein stays the same – 150g protein / 160g carbs / 110g fats (2230 calories) At this point you can either keep things as they are, or start reducing fat intak Continue reading >>

Ketosis For Psychosis

Ketosis For Psychosis

What happened when two adults with severe mood and psychotic symptoms for years embarked on a ketogenic diet for weight loss? Yes, they lost weight, but what ELSE happened? Harvard psychiatrist Dr. Chris Palmer shared the inspiring stories of two people in his practice who experienced long overdue relief that even the strongest antipsychotic and mood stabilizing medications could not provide. Read the remarkable results in my newest post on Psychology Today. Continue reading >>

Ketogenic Diet Plan – The Best Fat Burning Diet

Ketogenic Diet Plan – The Best Fat Burning Diet

For the best diet to rapidly burn fat using the body’s natural metabolism, consider a ketogenic diet plan. Nutrition has the strongest effect on the body’s production of important hormones, which regulate metabolism and allow the body to burn fat for energy and retain muscle mass, with little need for excessive exercise. What is a ketogenic diet plan? Basically, it is a diet that causes the body to enter a state of ketosis. Ketosis is a natural and healthy metabolic state in which the body burns its own stored fat (producing ketones), instead of using glucose (the sugars from carbohydrates found in the Standard American Diet – SAD). Metabolically speaking, ketogenic foods are very powerful. The amazing benefit is that these foods are also delicious, natural whole foods that are extremely healthy for you. So what foods are encouraged? Some of the best-tasting, most fulfilling foods are part of this plan, including lean meats like beef and chicken, healthy sources of protein and high-quality fats like eggs, butter, olive oil, coconut oil and avocado. Also, delicious leafy-green vegetables like kale, chard, and spinach, as well as cruciferous vegetables like broccoli, cabbage and cauliflower. These foods can be combined with seeds, nuts, sprouts, and a wide range of other amazing foods that lead to incredible health benefits that give your body the protein, healthy fats, and nutrients it needs while providing metabolism-boosting meals for easy cooking at home or on the go. What foods should be limited? On a ketogenic diet plan, the main foods to avoid are those high in carbohydrates, sugars, and the wrong types of fats. These foods can be toxic to the body and create excess glucose levels that the body turns into stored fat. These foods increase the level of insulin Continue reading >>

Exogenous Ketones: To Ketone Or Not To Ketone

Exogenous Ketones: To Ketone Or Not To Ketone

My thoughts on Exogenous Ketones After being contacted (following the Youtube Q&A) by several folks – both members of Ketogains and Internet strangers, I felt compelled to write as fair and even-handed a write-up on exogenous ketone supplementation as I feel can be mustered. I condition my response by saying this – I want to deal only in evidence and hypotheses grounded in biochemistry. I admit up front that this will probably become something of a treatise on what constitutes a well-formulated ketogenic diet. I don’t have the time (or the energy) to put together a document that covers all facets of the use of exogenous ketones in sufficient depth, so what I want to do is to address the folks that I see asking me about them most often – those who have excess body fat, and are looking to lose weight. They have been told about the potential benefits to fat loss via exogenous ketones, and they want to know if the hype is real. Those of you who know me (or read my previous post here) know that I like to respond with “it depends.” So…when the question is raised, “Should I supplement with exogenous ketones?” what do you think my answer will be? Probably not! (HA, I tricked you!)…but let’s explore why. As I’m sure this is going to be hotly debated enough (as the topic is raging in numerous ketogenic groups) there isn’t any value in dealing with speculation that doesn’t have a basis in science, nor in anecdotes. The challenge in dealing with exogenous ketone supplementation is two-fold: One side of the debate has a product to sell. Anytime someone’s livelihood is tied to your purchase of their product, bias and subjective interpretation of the evidence should be considered. The evidence (either for or against) their supplemental use by average schl Continue reading >>

Related Articles

Related Articles

Bone broth fat bombs, bullet proof coffee, chocolate dipped bacon and a side of cream with… well, pretty much everything. Sound crazy? Maybe, but these are just some of the common foods that are on the approved list for the Ketogenic diet. With rumoured celebrity advocates like Megan Fox, Kim Kardashian and Mick Jagger, hype around the ketogenic diet is gaining momentum and has been hailed as the next big thing. But like most Hail Mary’s in the world of nutrition it’s actually not new at all, and more importantly - needs to be carefully considered before you give it a try. The Ketogenic diet (KD) is actually about 100 years old, and was originally devised as a form of fasting to treat severe epilepsy. It’s seen as a therapeutic diet that should be performed under clinical supervision, and is also used in obesity and type 2 diabetes/metabolic syndrome. It's been a hot topic of research as of late, and in addition to the traditional applications mentioned above, recent studies have also shown it to be effective in treating some of the mood disorders associated with Schizophrenia and other neurological complaints. So why is such a specific diet gaining so much popularity? Well for one thing, it can make you lose weight – FAST. But it’s not as simple as that, so read on to find out more. WHAT IS THE KETO DIET? The KD is an extremely low carbohydrate, high-fat diet in which an astonishing 80% of calories come from fat. The remaining 20% of calories should be composed of 15% protein and only 5% carbohydrate (for reference, the average carb intake is usually between 40-50%). The aim of the diet is to get your body into ketosis, which is a process where fat is converted into ketones our cells then can use as fue instead of glucose. It takes anywhere form 3-10 days f Continue reading >>

Classic Keto And Modified Ketogenic Diets

Classic Keto And Modified Ketogenic Diets

Frequently asked questions about the Classic and Modified Ketogenic Diets 1. What is the ketogenic diet? The ketogenic diet is a special high-fat diet that is used for difficult to treat seizures. Heavy cream, butter, plus, nut and seed oils, provide the necessary fat. The diet also completely eliminates sweets such as candy, cookies, and desserts. Other carbohydrate rich foods such as bread, potatoes, rice, cereals, and pasta are not allowed on the strictest form of the diet, but are allowed on more liberal forms of the diet. All foods must be carefully prepared and weighed on a gram scale. Each meal must be eaten in its entirety for the diet to be most effective. The Classic diet consists of a ratio in grams of fat to non-fat (protein and carbohydrates) of 4:1 and 3:1. The modified ketogenic diet consists of ratios of 2:1 and 1:1. 2. Who can be helped by the diet? People with seiures from infancy through the adult years may be helped by the diet. There is no way to predict beforehand whether it will be successful. Traditionally the diet has been used for children with myoclonic, atonic and tonic-clonic seizures. In every decade since the 1920’s, studies consistently show that 50-75% of infants through adults with difficult to control seizures of all types are helped by the diet. Creative recipes have helped to make the diet more palatable in the past few years. 3. How effective is the diet at controlling or eliminating seizures? Four major meta-analyses (reviews of many studies) have been published in the past 10 years and have determined that the ketogenic diet is effective in reducing seizure frequency in children with difficult-to-control epilepsy. A randomized, controlled study published in 2008 revealed that seizure frequency after 4 months was significantly lo Continue reading >>

5 Supplements For Ketogenic Dieters

5 Supplements For Ketogenic Dieters

When you make the decision to embrace ketogenic dieting—or "go keto"—you need fat and plenty of it. After all, all those calories that you used to get from carbs have to come from somewhere, right? And as Dr. Jacob Wilson pointed out in his "Ketogenic FAQ" article, eating excessive protein (at or above .67-.81 grams per pounds of body weight) can actually produce enough glucose to kick you out of the desired state of ketosis. Where the fat comes from, well, that's up to you. For many people, bacon, avocado, and heavy cream can found on the menu eaten at almost any meal, and never do you need to think twice about choosing egg yolks again. But even with the mouth-watering menu, the adaptation period to a ketogenic diet can be challenging. Many have felt compelled to quit before actually entering ketosis—which is when the pure fat-burning and benefits begin! These three supplement staples can help you make it through the dreaded "induction flu" that many experience during the early days of ketogenic diet, and help you and come out stronger and leaner on the other side! 1. Electrolytes Transitioning your body's preferred fuel sources from carbohydrates to fat can be tough. Not only does it take time to do so, but along the way, you're likely to have a few headaches, perhaps some nausea, and for some, day-long fatigue. This is the so-called "induction flu." As carbs get kicked to the curb, so do key electrolytes such as sodium and potassium. To prevent headaches and fatigue, consider an electrolyte supplement. If you're dehydrated or low on electrolytes, all of these symptoms are going to be worse. Compounding the quandary is that many people end up cutting out electrolytes such as sodium and potassium as their carb consumption goes down. Particularly if you're trainin Continue reading >>

Am I In Ketosis? The Symptoms And Signs Of Ketosis.

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 >>

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