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Why Is Ketosis Good For Weight Loss?

8 Ketogenic Foods That Can Help You Lose Weight

8 Ketogenic Foods That Can Help You Lose Weight

If you're looking for the most hard core low-carb diet of all the low-carb diets, the ketogenic diet is it. The trendy ketogenic diet, which reportedly has fans like Lebron James and Kim Kardashian, reduces your daily carb intake to 35 grams or less, depending on the plan you follow. That's about the amount in one large apple for the whole day. The theory behind the ketogenic plan is that when your body doesn't have any carbs to use as energy, your liver converts fat into fatty acids and ketones. Then those ketones are used as a primary energy source by your body (meaning you burn more fat each day), says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios in Virginia. That whole process is called ketosis. While, in a pinch, ketones can replace carbs as your body’s primary energy source, it often comes at a price. Ketosis can cause side effects like constipation, fatigue, brain fog, and possible nutritional deficiencies, White says. Obviously, we don't recommend any unsustainable eating plan that seriously restricts important nutrients like carbs. However, incorporating certain keto-friendly foods that are rich in protein and healthy fats into a well-rounded diet can get you to your pounds-dropping goals faster. That's because these eats help you build more lean muscle, prevent blood sugar highs and lows, and keep cravings at bay. "Salmon is rich in polyunsaturated omega-3 and omega-6 fatty acids, which you can only get through the food you eat," White says. "Increasing your intake of polyunsaturated fats can help reduce inflammation and therefore improve your ability to lose weight." Plus, salmon is brimming with vitamin E, a powerful antioxidant that can help slash your inflammation levels even Continue reading >>

Ketogenic Diets: Best Weight Loss Program

Ketogenic Diets: Best Weight Loss Program

The Ketogenic weight loss plan that gets results.. The best weight loss program for most people is one which they can maintain long term, and which addresses the root cause of the weight gain. This is where a ketogenic diet is most helpful. The diet addresses, and in most cases, fixes the underlying cause of weight gain: a hormonal imbalance. Notice that I did NOT say that people gain weight because they don't exercise and they eat too much. Instead, the lack of energy to exercise and overeating are symptoms of an underlying hormonal imbalance in the way the body uses insulin. In other words, if your hormones, and specifically your blood sugar and insulin, are out of whack, you will be more likely to experience extreme hunger and overeat. You'll gain weight, and energy levels will be lower, which will make exercising seem more of a chore. As the ongoing arguments in the various "best weight loss program" camps can attest, yes, other factors are involved, but the primary fat storage hormone in the body is insulin, and I think it's the best place to start to address a weight problem. To put it simply, the best weight loss program is one that manages insulin. Let's see how insulin works and why it's so important to control it. Why We Get Fat: Insulin, Glucose and Fat Storage Insulin is a hormone which is released in the body in response to blood sugar fluctuations. (Blood sugar is also called blood glucose, as glucose is the primary sugar used in the body). When blood glucose increases, insulin is released by the pancreas to move the glucose from the bloodstream into the cells where it can be burned for cellular fuel. More importantly, if glucose is available for the cells to burn, they will burn it first, before they burn stored fat. Keep that in mind. If the body cells a Continue reading >>

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

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 >>

How To Burn Stored Body Fat — A Ketosis Primer

How To Burn Stored Body Fat — A Ketosis Primer

“So, how do you tell your body to start burning stored body fat?” my friend and fellow mother asked. “Cut the carbs,” answered another mom. “I go into ketosis just about every afternoon.” “Ketosis? Isn’t that bad for you?” The short answer? No. I talk to a lot of people who want to lose weight. They try all sorts of things — exercise, calorie restriction, you name it. Sometimes, they lose the weight. Inevitably, they gain it back. That’s because what they’re doing is going on a diet — a temporary fix at best. What they need is a lifestyle change, a perspective shift, a new paradigm. Of course, you all know the paradigm I espouse — a conversion to eating real, traditional foods. Yet even a conversion to eating real food won’t necessarily help the pounds melt away. If you’re still eating 200 grams of carbohydrates a day — even if they’re “traditional” carbohydrates like sprouted or soaked grains, unrefined sweeteners, etc, you’re not going to lose weight without making some serious changes. If your body is regularly storing body fat (you gain a little bit of weight each year), then something is wrong with how your body metabolizes food. Let me introduce you to a new concept: the body fat setpoint. The body fat setpoint is the mass of body fat that your body attempts to defend against changes in either direction. It’s your body’s attempt to maintain homeostasis. This is why if you exercise more, you eat more. It’s also why if you restrict calories, your metabolism slows down to compensate. Why should you care about the body fat setpoint? From Stephan at Whole Health Source: We care because this has some very important implications for human obesity. With such a powerful system in place to keep body fat mass in a narrow range, Continue reading >>

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)

CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

But he didn’t start dropping the pounds until a friend who had lost a lot of weight suggested he try a ketogenic diet. Gross switched to the high-fat, ultra-low-carb diet and lost 70 pounds in seven months. And he’s kept at it for five years. Though online searches about ketogenic diets started spiking last year, the diet was created in the 1920s as a way to treat epilepsy. When you’re on a keto diet and you’re in what’s called ketosis, a metabolic process forces the body to burn stored fat because there’s not enough glucose for energy. Fans of the keto diet say they have more energy and better focus. The diet, however, is restrictive and can be difficult to maintain. A group of local nutrition experts say the diet is safe, but they were split over whether they would recommend it for everyone. Burning fat How does the diet work? Our bodies break down carbohydrates when we eat. Those carbs are turned into glucose that fuels our cells, giving us energy. Eating keto A difficult start Continue reading >>

Will A State Of Ketosis Help Me Lose Weight?

Will A State Of Ketosis Help Me Lose Weight?

Many low-carbohydrate diets tout the benefits of being in a state of ketosis, which they claim results in weight loss. The idea is that by not eating enough carbohydrates to use as energy, your body will instead break down fat for energy. As a result, you will lose fat and weight. The idea of ketosis for weight loss, however, does not work as well in reality and comes with many health risks. Talk to your doctor before going on a diet that promotes ketosis. Video of the Day The state of ketosis occurs when ketone bodies, which are actually three biochemicals -- acetone, acetoacetic acid and beta-hydroxybutyric acid -- build up in your bloodstream. Your body needs carbohydrates to fully break down fat, so a lack of carbohydrates in your diet leads to ketosis. It is normal for the body to produce small amounts of ketone bodies, but when placed in a state of starvation, the liver produces ketone bodies from fatty acids to nourish essential organs like the brain and heart. The excess acetone is excreted in the urine and producing the characteristic sweet breath often found in diabetics Weight Loss Through Appetite Suppression It is possible to lose weight in the state of ketosis, especially in the beginning. This state can reduce your feelings of hunger so you eat less, which is the result touted by low-carbohydrate diets. Ketosis might even make you nauseous, making you not want to eat. A May 2008 study in “The American Journal of Clinical Nutrition” points out, however, that not enough evidence backs up the idea that ketones suppress appetite. Ketosis also might cause weight loss in the beginning of a diet because of a loss of water weight. Ketosis causes your body to get rid of sodium and to release more urine. This can result in losing about 100 to 150 calories a day Continue reading >>

Long-term Effects Of A Ketogenic Diet In Obese Patients

Long-term Effects Of A Ketogenic Diet In Obese Patients

Go to: Abstract Although various studies have examined the short-term effects of a ketogenic diet in reducing weight in obese patients, its long-term effects on various physical and biochemical parameters are not known. To determine the effects of a 24-week ketogenic diet (consisting of 30 g carbohydrate, 1 g/kg body weight protein, 20% saturated fat, and 80% polyunsaturated and monounsaturated fat) in obese patients. In the present study, 83 obese patients (39 men and 44 women) with a body mass index greater than 35 kg/m2, and high glucose and cholesterol levels were selected. The body weight, body mass index, total cholesterol, low density lipoprotein (LDL) cholesterol, high density lipoprotein (HDL) cholesterol, triglycerides, fasting blood sugar, urea and creatinine levels were determined before and after the administration of the ketogenic diet. Changes in these parameters were monitored after eight, 16 and 24 weeks of treatment. The weight and body mass index of the patients decreased significantly (P<0.0001). The level of total cholesterol decreased from week 1 to week 24. HDL cholesterol levels significantly increased, whereas LDL cholesterol levels significantly decreased after treatment. The level of triglycerides decreased significantly following 24 weeks of treatment. The level of blood glucose significantly decreased. The changes in the level of urea and creatinine were not statistically significant. The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Administering a ketogenic diet for a relatively longer period of time did Continue reading >>

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

Not Losing Weight On A Low-carb Ketogenic Diet? Don’t Give Up And Read Further

The ketogenic diet is not only known to be one of the most effective weight loss tools, but has proven to have many health benefits. Ketosis is a state at which your body produces ketones in the liver, shifting the body's metabolism away from glucose and towards fat utilization. Unless you can check your blood ketones, using Ketostix is an easy way to detect urinary ketones. It's not the most accurate method, but may be good enough to find out whether you are in ketosis. In some cases, weight loss may be difficult even on a low-carb ketogenic diet and there may be a few possible reasons for weight stalling, which I have listed in this post. If you want to know more about the ketogenic diet and how it can help you lose weight, have a look at my Practical Guide to Keto Diet which is freely available on my website also as PDF. 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week Top Reasons You Are Not Losing Weight on a Keto Diet 1. Carbs are Too High Your carbohydrate intake may be too high. Try to decrease your daily carbs limit. Also try to include coconut oil in your diet. Coconut oil consists of MCTs (Medium chain triglycerides), which are easily digestible, less likely to be stored by your body and are used for immediate energy. MCTs are converted in the liver into ketones, which helps you enter ketosis. If you want to know more about carbs, check out this post. For more about ketones, have a look at this post. 2. Protein is Too High or Too Low Your protein intake may be too high/ low. Protein is the most sating macronutrient and you should include high-quality animal protein in your diet. If you don't eat enough protein, you Continue reading >>

The Truth About The Ketogenic Diet And Weight Loss

The Truth About The Ketogenic Diet And Weight Loss

Kamal Patel is the director of Examine.com, an independent and unbiased encyclopedia on supplementation and nutrition. He is a nutrition researcher with an MPH and MBA from Johns Hopkins University, and is on hiatus from a PhD in nutrition, in which he researched the link between diet and chronic pain. He has published peer-reviewed articles on vitamin D and calcium as well as a variety of clinical research topics. Not too long ago, many health-conscious eaters were intent on avoiding dietary fat like the plague. Today, many among that crowd — celebrities and athletes included — are pulling a 180 instead. Fat is in, and sugar and carbs are out. In the name of weight loss and improved health, high-fat, low-carbohydrate diets have become the new ‘it’ nutrition plans. The cream of the crop: The ketogenic diet. So why is it so appealing, and does it deliver real results? Let’s dig in. RELATED: How to Know If the Ketogenic Diet Is Right for You The Ketogenic Diet: The Metabolic Benefits? When you adopt a ketogenic diet, you replace the majority of calories (about 80 percent) in your diet that come from carbohydrates and protein with fat. Carbohydrates are the main source of fuel for your cells, so eating a low-carbohydrate diet forces your body to rely on its reserves (aka glycogen). As glycogen levels fall, the body begins to rely more heavily on fat and its by-products, known as ketone bodies, for energy. Because glycogen is stored with water, people typically lose a lot of body weight in the first week or two after adopting a ketogenic diet. But ketogenic diets don’t lead to more fat loss in the body when you consume the same amount of calories as you do with carbohydrates. People only begin to shed fat when they have a calorie deficit. So what’s the secret Continue reading >>

Is The Ketogenic Diet Safe For Weight Loss?

Is The Ketogenic Diet Safe For Weight Loss?

Share it: If you’ve been contemplating various weight-loss strategies, you may have run across the ketogenic diet. This dietary strategy, which is often used in a clinical setting to help improve seizure control in children with epilepsy, is picking up steam as an effective treatment for weight loss. But is it right for you? We turned to the experts to find out more. WHAT IS IT? The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. (This isn’t to be confused with ketoacidosis, a dangerous condition typically caused by a lack of insulin in the body.) According to Dominic D’Agostino, a researcher at the University of South Florida who specializes in ketogenic diets, “The ‘classic ketogenic diet’ used originally for the management of drug-resistance seizures is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, he says, this diet is typically modified “to allow a more liberal consumption of protein” (20–30%) with the same carbohydrate restriction. IS IT FOR YOU? Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. “Rapid weight loss and a decrease in hunger are the most common and evident benefits,” says Kristen Mancinelli, MS, RD, author of “The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.” D’Agostino references promising studies that have been shown to “lower blood glucose levels, increase sensitivity to insulin, decrease inflammation and reduce triglyceride levels while raising HDL cholesterol.” READ MORE > 21 DIETIT Continue reading >>

Is Ketogenic Diet Most Effective Way To Lose Weight?

Is Ketogenic Diet Most Effective Way To Lose Weight?

If you keep tabs on health news then it’s likely you’ve heard of the ketogenic diet — a low-carb, high-fat diet which essentially adapts the body to use fat as its primary source of fuel instead of sugar. When dietary fat is metabolised for energy, by-products called “ketone bodies” (molecules that are made by the liver from fatty acids) are produced which are used up by the body’s tissues, muscles and brain, a process known as ketosis. When talking about low carbohydrates, a ketogenic diet (KD) is lowest of the low. An average Australian adult’s typical carb intake is between 210g-260g a day. For someone on a ketogenic diet the intake dramatically reduces to between 20g-50g a day. Dietitians Association of Australia spokesman and accredited practising dietitian Alan Barclay says diets are inherently faddist and that at present it is carbohydrates’ turn to be the “bad guy” and fats the “good guy”. “There are only three macronutrients — carbohydrate, fat and protein. The fad-diet industry takes turns at singling each nutrient out as ‘the cause’ of the current overweight/obesity epidemic,” Dr Barclay says. The West Australian So is a ketogenic diet good for weight loss? Dr Barclay says that while studies have shown that over a medium-term period of one to two years, people consuming a KD diet lose more body weight, and their blood pressure and fats improve compared with people consuming a low-fat diet, it is not recommended long term. “Following a KD diet will undoubtedly result in short-term weight loss, which probably comes down to a reduction in total energy (kilojoule) intake, depletion of liver and muscle glycogen stores and associated water, and a reduced appetite (a side effect of metabolising ketones), but the key to maintain a Continue reading >>

High Fat, Low Carb Ketogenic Diets Work, But You’ll Have To Be Disciplined

High Fat, Low Carb Ketogenic Diets Work, But You’ll Have To Be Disciplined

Source:Supplied Used clinically for many years, specifically in the area of epilepsy where it is used to help reduce seizures, ketogenic diets are also known for their relatively quick weight loss outcomes. Not a new area of nutrition but one that has become increasingly popular in recent years, the question is, ‘is a ketogenic diet the right diet for you?’ Ketogenic diets refer to diets that are particularly low in carbohydrates (ranging from 5-20%, or 20-50g of total carbohydrates and high in fats (up to 75% in total fat). This is as opposed to standard ‘diets’ which contain 30-50% carbohydrates and just 30% fat or less. Diets that are much lower in carbohydrate than the muscles and the brain typically need to function shift the body into a state known as ‘ketosis’ in which fat stores in the body are broken down into ketones which fuel the muscles and the brain in place of the carbohydrates when they are in limited supply. The result is enhanced fat burning and relatively quick weight loss as compared to a traditional dietary approaches. There is no evidence to show that keto diets are damaging to the body. In fact, with their superior weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose. The primary issue with keto diets is that the total amount of carbohydrate consumed needs to be kept very low, or the body will quickly come out of ketosis. For example, a low carb diet for most of the day followed by an extra snack of chocolate or piece of banana bread will quickly negate any of the potential benefits of ketosis as the total amount of carbohydrate rises above the upper limits of 50g or so for the Continue reading >>

In Depth Look At Ketogenic Diets And Ketosis

In Depth Look At Ketogenic Diets And Ketosis

What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions. What's So Great About Being In Ketosis? Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits. Benefit 1 The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Benefit 2 Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place.[1] Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis. Benefit 3 Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors. Benefit 4 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, alon Continue reading >>

A Doctor On Why Ketosis Helps You Reduce Cravings & Hunger

A Doctor On Why Ketosis Helps You Reduce Cravings & Hunger

Kim Crawford, M.D., ABAARM If you're embarking on a weight-loss journey, chances are you'll run into the nutritional ketosis diet. But have you ever wondered if (and why) ketosis can help you lose weight? First, let me assure you that it can. In fact, even mainstream doctors are suggesting ketogenic diets for an entire host of patients, including those with metabolic syndrome. The beauty of the standard ketogenic diet—which consists of about 70 to 80 percent healthy fats, 10 to 20 percent protein, and 5 percent carbohydrates—is that you will not feel hungry or deprived. Ketosis can also offer health benefits that stretch far beyond weight loss. This way of eating can be beneficial for people with mitochondrial dysfunction and cancer or for athletes looking to increase their athletic performance. Here's why the ketogenic diet is a good choice for weight loss and overall health: Ketosis is a great appetite suppressant; if you are eating a standard (high-carb) American diet, you have blood sugar swings that can cause bouts of intense hunger—sometimes within as little as two hours of eating a meal! When you enter ketosis and start burning fat for fuel, your blood sugar will stabilize at a lower, healthier level. The healthy fat will be metabolized into ketones by your liver, and that will suppress your hunger via several metabolic pathways. When it comes to most hunger pangs, we're talking about ghrelin, not leptin. Ghrelin is the main hunger hormone and increases appetite. When you eat, ghrelin levels drop, if you are overweight they won't drop as much as they should. When you start to lose weight on a non-ketotic diet, your body senses that it's being starved and ghrelin levels increase. This is one reason regular diets often fail. The good news if you're on a ketot Continue reading >>

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