Combining Alkaline And Ketogenic Diets For Greater Health
I hope you had a chance to read my previous blog on the many health benefits of an alkaline diet and my blog on the benefits (and potential drawbacks) of a keto diet... If you haven’t, I would suggest that you do so prior to reading this blog, as this information builds upon that material. In this blog I’ll be talking about the benefits of combining a ketogenic diet to your alkaline diet and lifestyle. First some history. While research studies overwhelmingly showed benefits to a ketogenic diet (you can see a lot of this research in the previous blog here), I had found a lot of patients and clients had had side effects. Here’s just one example: “Nausea and fatigue overrode any benefits like weight loss or improved health,” 47-year-old Liz told me about her massive misfire trying a ketogenic diet for three months. For a long time I weighed the benefits and frankly, some of the negative feedback from clients, relating to a ketogenic diet. But after a good deal of research I still became a huge supporter of keto. Why? Well, read on! Traditional ketogenic diets neglect alkalinity Over the years guiding patients through ketogenic diets, I eventually discovered the missing component creating many of these roadblocks and negative reactions. Traditional ketogenic diets neglect alkalinity, which for women this can especially become disastrous. After years combining research with empirical evidence from hundreds of patients, I juxtaposed a ketogenic diet and alkalinity with my Keto-Alkaline ™ Diet, which becomes the perfect plan for fat loss and optimal health by allowing your body to use fat for fuel while staying alkaline. Ketogenic proponents got it partly right by utilizing fat as fuel. So did alkaline-diet folks by recognizing how crucial staying alkaline becomes Continue reading >>
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 >>
Ketosis: Everything You Need To Know To Reach Your Peak Performance
So what is ketosis and how can it help you reach your peak performance? It’s best to use a scenario that most of us are familiar with to explain this concept so here goes… Have you ever built a campfire before? If so, you’d know that there are three types of fuel that you can use. Kindling, logs or coal. The kindling is the easiest to catch fire. It burns fast, really fast, often dying out before the logs even catch fire. The logs take a bit longer to catch fire, but if you’re able to burn them just right, eventually the coals catch fire and the burning coals will keep you warm throughout the night. Where am I going with this, you ask? Well the truth is, understanding the different types of fuel is the key to unlock your peak performance. How does unlimited energy, fat loss and increased focus sound to you? Just what you’re looking for? Great! Understanding the different types of fuel is the key to unlock your peak performance. @buttercoffeeoz Like the fuel burning the campfire, the human body runs on three types of fuel. Carbohydrates, proteins and fats. So you knew that already, but do you really know how each one works? Let’s start with carbs. We love them. We sometimes even crave them (#LegDay anyone?!). As soon as you eat carbs, you’ll get an instant burst of energy and feel great, but this doesn’t last long. You’ll be left crashing from your energy high and running back to satisfy your carb cravings. Next up are proteins. Proteins are known as the building blocks for our muscles. While they have their uses, in high quantities they can actually act as a barrier that stops you from losing fat. Saving the best for last, the fats. Fats work in the body the same way that the coal works in the campfire. Fats can give you the longest and the best source Continue reading >>
Keep Yourself In Ketosis
When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote Continue reading >>
Ketogenic Diet: How To Become Fat Adapted
Becoming Fat Adapted: Ketones and Fat Intake The obvious first step to being fat adapted is to cut out sugar, and when I say sugar, I also mean starch. Complex carbohydrates are just glucose molecules hooked together in a long chain. The digestive tract breaks them down into glucose, AKA sugar. Therefore, a diet filled with “safe starches” like sweet potatoes is still considered a sugary diet. To become fat adapted, you need to start using ketones for energy instead of glucose. When you do this, you will become a fat burning machine! So, what are ketones? Ketones are a byproduct of fat oxidation that are basically super-fuel for your body. They are the fuel your body uses when you are fat adapted. Sounds great, right? Ketones are created in the liver during beta-oxidation. Fatty acids are broken down into acetyl-CoA, which is then oxidized, and its energy is used for the production of ATP, the coenzyme used as an energy carrier in the cells of all known organisms — the body’s energy source. If excess acetyl-CoA is produced or inadequate quantities of a required precursor called oxaloacetate are present, the extra acetyl-CoA is transformed into ketone bodies. When are you are fat adapted, you can actually produce ketones and oxidize fat for ATP at the same time. Fun fact: we all naturally go through a mild ketosis (keto-adapted) after fasting during a long night of sleep, if you don’t eat right before bed and after you’ve woken up. You need to not eat for over ten hours to be in mild ketosis. How can I become fat adapted and start producing ketones? To start producing ketones, my first suggestion is to start with a diet of less than 10 grams of carbohydrates a day. This may seem like an awful battle that you can’t win, but it really isn’t that hard to do. Continue reading >>
How Long Does It Take To Get Into Ketosis?
Switching to a Ketogenic diet can be exciting, and you may be wondering how long it will be before you can expect to see results or ask “how long does it take to get into Ketosis?” This is perfectly normal, and almost everyone wonders the same thing when they switch to a low carb, high fat diet. The truth is, there is no one size fits all answer; it really does depend on who you are, what you eat, and how long it takes for your body to adjust. The good news is, for most people, this change takes place within a few days or weeks. Keep reading to find out how you can improve your body’s efficiency, and learn how to stay in Ketosis for the long-term. After all, it’s easier to stay in Ketosis once you’re there. How Do I Get into Ketosis? To answer your question of “how long does it take to get into Ketosis,” you must first ask “what is Ketosis” and “how do I get into Ketosis?” Let’s get started: Ketosis is a metabolic process and describes when the body uses fat for fuel. This occurs when there is a lack of glucose. As we generally eat a high carb, high sugar diet in the Western world, most people never enter Ketosis. Just because you lose weight does not mean you are in Ketosis, either, it just means you are eating a calorie deficient. When you switch to a low-carb diet and restrict your glucose, you might experience the Keto flu; these symptoms are your body learning to use fat as fuel, and signaling there is a change. For most people, this is a welcome change, but for other people, the transition takes a few weeks. It can even take a few people months to get into Ketosis, but this is usually because they are not following a strict Ketogenic diet. To get into Ketosis, you must: Eat less than 20g of carbs per day Restrict your intake of protein and Continue reading >>
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 >>
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 >>
Ketosis – What Is That All About?
What’s it all about? Is it good for you? Is it bad for you? What’s it like? How do I ‘do’ ketosis? How do I know I’m in ketosis? The questions everyone who’s Banting wants the answers to. Ketosis, in chef speak, is quite simply a state your body enters once it has been deprived of glucose. Your body switches to burning fat for energy (stored fat or fat that you have eaten) instead of glucose. A side-effect of that process is the release of ketone bodies into the blood stream. When you’re starved of glucose, your body has no choice but to burn fat for fuel, so it needs little explanation as to why ketosis works at melting fat like a blow heater on an ice sculpture. Ketosis comes with some added extras, namely a commonly noted sense of euphoria or lucidity and increased energy levels. A downside includes toothbrush-proof halitosis, which stems from the secretion of ammonia through the lungs as a side effect of burning all that fat. Some people on low-carb diets have reported kidney stones, gallstones and a number of other ailments. Scientific research on both sides of this debate is being done all the time, but in our experience from talking to the members of our community and tracking their data, it is generally a case of what was done before they started Banting and not Banting itself. But, this post isn’t here to debate that, it serves as a ‘how to’ and not as a ‘you should’. Eat more buttery or creamy sauce on your steak and eat less steak. Your body can convert protein into glucose so too much meat will hinder your progress. What doIdo? Theoretically it is very easy. Avoid anything with high carbs in it. If you’re not sure what those might be, consult the Real Meal Revolution ‘Red List’. Even dipping your toe into the red list will ruin Continue reading >>
Is A Low-carb Diet Effective For Burning Fat? Is Ketosis Dangerous?
“The future is already here – it’s just not evenly distributed.” ~William Gibson One hundred years from now, medical doctors, scientists, nutritionists, and the general public will be puzzled and astounded by how few of us were able to grasp the obvious – high-carb, low-fat diets simply do not achieve long-term fat loss. Athletes, bodybuilders, Hollywood and others have known for decades that a low-carb, high-protein diet achieves incredible fat metabolism and enables rapid muscle gains. Hundreds of scientific studies have – again and again – proven the same. Special interests have ridiculed and disparaged these approaches and prevented most of this knowledge, however, from being incorporated into conventional wisdom. While some diets do follow effective fat loss principles, many take them to extremes (Atkins, Dukan, the Ketogenic Diet, etc.), advocating weight loss at any cost. Avoiding fruits and vegetables while encouraging hot dogs and bacon binges – while it might actually help you lose weight in the short term – is not a healthy or sustainable strategy. The LeanBody System is unlike these diets in that you will achieve fat loss and muscle gains as a direct result of improving your overall health, not sacrificing it. So How Do Low-Carb Diets Work? Extreme low-carb diets push the body into ketosis, which means that the body primarily burns fat (instead of carbs) for energy and levels of ketones in the blood are elevated. Ketones are small carbon fragments created by the breakdown of fat stores after the body is depleted of stored glucose (known as glycogen). Humans can use ketones as energy for bodily functions and even as a replacement for glucose to provide fuel to the brain. Since the body relies on stored fat for energy, people lose weight – Continue reading >>
The Ultimate Ketosis Induction Phase Survival Guide
As someone who has gone through the ketosis induction phase many times now I felt like writing a ketosis induction phase survival guide, so to speak. I’m currently on day 5 of ketosis induction and want to share a day-by-day analysis of what to expect during keto-induction including hunger levels, energy levels, physical changes both internal and external and anything else you may find during your own induction phase. I’ll start with a little info on the keto-induction phase before moving into my daily expectations log and finally provide tips and suggestions on how to survive induction and speed up the induction process a little. What is ketosis induction? Ketosis induction (or keto-induction) is the process of your body moving from a glucose fueled metabolism to a ketone fueled metabolism. This means your body, once depleted of remaining glycogen stores, starts adapting itself to breaking down fat into ketones as an alternative fuel source to survive. It takes time for your body to adjust and become efficient at using its new fuel source. Once the induction phase completes, we call it being keto-adapted, meaning your body has now adapted to using fat as it’s primary fuel source. How long does keto-induction take? This varies from person to person and hence everyone’s experience, my own included, may differ greatly from another’s experience. The average time for keto-induction seems to be about 2 weeks according to most people’s experience but I have heard of it ranging from just a few days, up to 8 weeks. For me, it depends on how long I’ve been out of ketosis. If I’ve had a single day of carb bingeing I can get back into ketosis in a day or two. I didn’t watch my diet at all last month though and expect induction to be a full 2 weeks, which is about Continue reading >>
Constipation And Ketogenic Diets
Some people experience constipation on low-carbohydrate and ketogenic diets and worry that it is due to a lack of fiber. If you are one of them, take heart! Fiber is not the answer! What is? Read on… The authors of Keto Clarity, Jimmy Moore and Dr. Eric Westman, acknowledge that some people develop constipation on ketogenic diets, and offer some recommendations about how to address the problem, including drinking enough water, increasing non-starchy, fibrous vegetable intake, and using sugar-free candy containing sugar alcohols as a mild laxative. I do agree that these approaches may certainly be helpful for some. However, if you have tried these ideas and they haven’t worked for you, or if you have trouble with constipation no matter what kind of diet you eat, I would like to offer some insights that I hope you will find useful. Most people believe that constipation is caused by a lack of fiber in the diet, but this is actually not so. My opinion, based on clinical and personal experience, common sense, and lots of reading of the scientific literature, is this: Constipation is usually caused by something you ARE eating, not by something you’re NOT eating. Lack of fiber does not cause constipation. In fact, fiber can actually CAUSE constipation! Take a look at this 2012 study that proves it: Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. Ho KS et al. World J Gastroenterol 2012;18(33): 4593-4596. “This study has confirmed that the previous strongly-held belief that the application of dietary fiber to help constipation is but a myth. Our study shows a very strong correlation between improving constipation and its associated symptoms after stopping dietary fiber intake.” Plenty of people and animals have eaten mostly-m 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 >>
What Is The Best Way To Get Into Ketosis?
Getting into ketosis is the goal most low carb dieters have. But it requires that you drastically reduce the number of carbohydrates you consume daily. If you are on Atkins induction phase, that allows only 20 grams of carbs! Even when I was strictly following Atkins, it would take me 4 – 6 days to reach ketosis. What’s All The Fuss Over Ketosis? A ketogenic diet causes the overall insulin levels in the body to reduce, which creates favorable conditions for the process of ketosis. When the body is in the state of ketosis, there is a breakdown of fats in the liver, which in turn lead to the formation of ketones. These ketones act as the alternative energy for the body when there is a moderate intake of carbs. How Long Does It Take To Get Into Ketosis? Typically, when consuming a keto diet, your body will go into a state of ketosis within 3 to 6 days. The number of days you will take depends on your daily intake of the net carbohydrates. Also, there is a way to get the body into a state of ketosis in less within several hours. Read on to find out how! The Atkins diet one of the first low carb diets to hit the market in 1972 A ketogenic diet plan restricts the consumption of carbohydrates to at most 20-net carbs daily. However, it is possible to get into ketosis quicker by eating even fewer carbs than what is recommended and increasing your activity level. When you do this, your level of glycogen will reduce, forcing the liver to convert the fats that are in storage to energy. Dr Atkins recommends taking a diet with fewer carbohydrates and staying more active for first three days to enhance the process of ketosis. To get into ketosis faster, Dr Atkins suggested the following list of foods: Seafood, pork, poultry, and beef. Eggs. Prepare them any way you want. Hard aged Continue reading >>
How Long Does It Take To Get Into Ketosis? Important Facts You Need To Know
How long does it take to get into ketosis? To be honest, I hadn’t heard about ketosis until a few years ago. And I certainly wasn’t asking how long it would take me to get into ketosis! Now I’m glad that I did hear about it, and that I did get into ketosis, because it has made a significant difference to my health and my life. If you’re still wondering what ketosis is and whether it’s important, I hope that I’ll be able to answer some of your questions. At the end, I’ll be asking you, "How long does it really, honestly, genuinely take to get into ketosis?" Quick Navigation What Is Ketosis? Ketosis means that your body is producing ketones, and your brain is using the ketones as a source of fuel. Ketones are produced by the liver, as a product of breaking down fats. Ketosis is your body’s natural response to starvation. It is the reason humans have been able to survive through periods of shortage. What happens is that your body switches from using glucose as a fuel and uses your own stored body fat as fuel. (And some of us have ample stores!) So that’s the answer to one of the first questions you may ask, "Is ketosis safe?" Yes, it’s safe, it’s how your body operates naturally. We’ve really messed with it, because we don’t go for long periods without food, so our bodies live off glucose all the time. The ketosis that is bad for you is ketoacidosis, a life-threatening condition for Type 1 diabetics, when there are too many ketones in the blood together with high levels of glucose. Your liver is always breaking down some fat, so there are always some ketones in your blood. But you are "in ketosis" when the level of ketones in the blood is between 0.5 mmol/dl and 5 mmol/dl. These are the levels given by Dr Stephen Finney who is a real expert in the Continue reading >>