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Why Ketosis Doesn\u0027t Work

The Ketogenic Diet – What’s All The Fuss About?

The Ketogenic Diet – What’s All The Fuss About?

In the world of fitness and weight-loss, the ketogenic diet is the new kid on the block. Rumour has it, it’s key to optimizing fat-loss, strength and curbing our appetite. But how much of this is true? Or could this high-fat, low-carb diet be just another trend? The good news is – you’re about to find out. First things first: What is a ketogenic diet? A ketogenic diet means that you get approximately 75% of your daily energy from (healthy) fats, 20% from protein and only 5% from carbohydrates (mainly vegetables) – which basically means only between 30g-50g of carbs per day. (This would translate into one single cup of rice or two slices of whole wheat bread per day). What does “ketogenic” mean? This one’s for all the geeks out there: Ketogenic comes from the word “Ketosis”, the name of a metabolic process your body goes through to produce enough energy to keep the engine running. It happens when we don’t have enough glucose from carbohydrates for energy production and our body then has to use fats to generate energy – also known as beta-oxidation. We do this on a daily basis, for example when we sleep. In this process, fatty acids are broken down into acetyl-CoA, which is an essential molecule in energy transfer. Nevertheless, if the body has mainly only fats for energy production, it will come to a metabolic traffic jam, as not all acetyl-CoA can be used for energy production. Acetyl-CoA builds up. And this build up of acetyl-CoA shifts the liver into ketone body formation. And here we are: if the body has more ketone bodies than normal, it is in “ketosis”. These ketone bodies – acetone, acetoacetate and beta-hydroxybutyrate – can be reconverted into acetyl-CoA when energy is required to help supply the muscle tissue, the brain and red blo Continue reading >>

Why The Atkins Diet Still Doesn’t Work

Why The Atkins Diet Still Doesn’t Work

The goal of any diet is to help you lose excess weight and keep it off. The first part is relatively easy to achieve; the second part is incredibly difficult to maintain. Any diet that restricts calories will do the first part, but invariably the lost weight returns. This is definitely the situation for the Atkins diet. I knew Bob Atkins well, and the only answer he had as to why people regain weight on his diet was that they are addicted to carbohydrates. Frankly, I never bought into that explanation from Bob any more than I believed the reasoning of the advocates for low-fat diets saying the failure to maintain weight loss is because people are addicted to fat. To paraphrase former President Clinton, “It’s the hormones, stupid.” In most cases what really causes weight regain is cellular inflammation induced by hormonal imbalance. This is why any diet that uses the word “low” or “high” to describe itself will induce hormonal imbalance, and therefore ultimately fail. Low-fat diets are generally high-carbohydrate diets. High levels of carbohydrates will increase the production of insulin, which is the hormone that makes you fat and keeps you fat. This increase in insulin will generate increased cellular inflammation that increases the likelihood for weight regain (1). On the other hand, the Atkins diet is a low-carbohydrate diet that is also a high-fat diet. If those fats on the Atkins diet are rich in saturated and omega-6 fats (which they usually are), then their presence will also increase cellular inflammation (1). This increase in cellular inflammation (by either type of diet) disrupts hormonal signaling patterns (especially for insulin signaling) that generate increased insulin resistance. This was shown in one of my earlier research articles that dem Continue reading >>

What Is A Ketogenic Diet?

What Is A Ketogenic Diet?

If medicine doesn't control seizures in epilepsy, sometimes doctors prescribe a ketogenic (or keto) diet. A ketogenic diet is a strict high-fat, low-carbohydrate diet that can reduce, and sometimes stop, seizures. It's called "ketogenic" because it makes ketones in the body. Ketones are made when the body uses fat for energy. By replacing carbs with fat in the diet, the body burns more fat and makes more ketones. The ketogenic diet is prescribed by a doctor. Kids on the diet need to be followed closely by a dietitian to make sure they follow the diet and get the nutrients they need. The diet starts with fasting during an overnight hospital stay. Who Needs a Ketogenic Diet? Children with seizures that are not well-controlled by medicines (called intractable epilepsy) and severe epilepsy syndromes (such as infantile spasms or Lennox-Gastaut syndrome) might benefit from a ketogenic diet. Studies show that the ketogenic diet also may help treat other conditions, such as diabetes, obesity, and even cancer. How Does a Ketogenic Diet Work? Although the ketogenic diet for epilepsy has been around since 1920, doctors aren't exactly sure how the higher ketone levels works. Some seizure types seem to respond better than others to the ketogenic diet. In babies, the keto diet is given in formula. Young children may be fed by a tube that is place in the stomach by a surgeon. This helps the child stay on the diet. How Long Do Kids Need a Ketogenic Diet? You should know if a ketogenic diet works for your child within a few months. If it does, your doctor may recommend weaning your child off the diet after 2 years of seizure control. The weaning process is done over several months to avoid triggering seizures. Some people stay on a ketogenic diet for years. Are There Any Risks? The keto Continue reading >>

How Ketosis Helps You Lose Weight Through Suppressed Appetite

How Ketosis Helps You Lose Weight Through Suppressed Appetite

One of the reasons The Bulletproof Diet with Bulletproof Coffee works so well for people looking to lose weight is that Bulletproof Intermittent Fasting helps your body to more easily enter a state called cyclical ketosis, which is great for a whole bunch of reasons. Ketosis is a cornerstone of becoming Bulletproof; listen to these recent Bulletproof Radio episodes with ketosis experts Jimmy Moore and Dominic D’Agostino to get the scoop on how and why it works. It’s what happens when your body switches to burning fat instead of sugar for energy, and it only happens when you eat almost no carbohydrates, or when you hack it using certain kinds of oils. Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. That can be a major part of it for so many people out there who have tried just about every other diet out there but haven’t seen the results they’d hoped for. But when people experience the mental clarity and focus that ketosis brings, the game changes! This post walks you through one of the most important yet underrated mechanisms that makes ketosis so effective for people who have tried everything else to lose weight and failed to keep it off: appetite suppression. Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time. Why Calorie Counting Is So Ineffective One of the reasons old-fashioned, calorie-restricted diets tend to fail is becau Continue reading >>

Does The Controversial Ketogenic Diet Really Work? Dietitians Give Their Verdict On The Low Carb High Fat Program Beloved By Celebrities

Does The Controversial Ketogenic Diet Really Work? Dietitians Give Their Verdict On The Low Carb High Fat Program Beloved By Celebrities

Favoured by the likes of Kim Kardashian and Gwyneth Paltrow for its rapid results, the Ketogenic Diet has been making headlines non-stop over the past 12 months. The low carbohydrate, high fat program sees participants eat moderate protein and receive the majority of their energy intake from fat. But does it really work? The Dietitians Association of Australia recently weighed in on the controversial diet and revealed the three things people need to consider before jumping on board the Keto bandwagon. The Dietitians Association of Australia recently weighed in on the controversial diet and revealed the three things people need to consider before jumping on board the Keto bandwagon In a recent media alert, the DAA first explained the thinking behind the program and how it works. 'As fat is the main source of energy being consumed, the body must then use this (that is, break it down) as its main energy source or "fuel",' they explained. '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 the brain. This process is known as "ketosis". 'The body can enter ketosis during times of severe energy restriction (such as during fasting or starvation) or prolonged intense exercise, or when carbohydrate intake is reduced to around 50g per day, or less – the equivalent of around two slices of bread, and a banana.' While there are many low carb, high fat diets available, the Keto Diet remains 'proportionately lower in carbohydrates' at around 20 to 50 grams per day to keep the body 'in a state of ketosis'. When it comes to weight loss, the DAA says those who follow a Keto Diet will 'undoubtedly result in short-term weight loss'. This, Continue reading >>

Why Your Ketogenic Diet Isn’t Working Part One: Underfueling And Overtraining

Why Your Ketogenic Diet Isn’t Working Part One: Underfueling And Overtraining

“My training, racing, and health were all great… until I crashed.” For athletes, it’s not uncommon for the transition to a ketogenic diet from a standard high-carbohydrate diet to look something like this: Take all the carbs out of your diet, cold-turkey - feel awful… Build the metabolic machinery to burn fat more efficiently - feel great! Suddenly, out of nowhere - crash. Like a rollercoaster, you went from feeling terrible to feeling on top of the world, and then back to feeling terrible. The question is “why the crash??” You think: maybe I just need to do a few more fasted training sessions each week. Or, maybe I need to drop my carbs from 30 grams per day to 20 grams per day (broccoli just has too many carbs)... Nope. You might just need to train less and eat more. Still here? Good. This is part one of a series of articles examining potential reasons why a ketogenic diet may fail to produce the expected benefits. Regardless of whether things are just now starting to go downhill, or you never saw results in the first place, the most important step is recognizing that something isn’t right. Getting into nutritional ketosis is one thing, but just because you’re registering 2.0mmol/L on the blood ketone meter doesn’t mean the diet is working for you. Ultimately, performance and health are the goals, and they may or may not coincide with high blood ketones. There are many aspects of life as an endurance athlete that must be accounted for in the equation of optimal health and performance. The most important one that we regularly see is people struggling on a ketogenic diet because they’re underfueling and overtraining. So that’s where we’ll begin! Ultimately, performance and health are the goals, and they may or may not coincide with high blood k 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 >>

Why Ketosis Isn’t Healthy

Why Ketosis Isn’t Healthy

Without a doubt, the biggest health trend of 2017 is the ketogenic diet. Everyone is looking how to get “keto” for magical health benefits, but I’m here to tell you something different. Ketosis is not healthy. That’s right, I said it. Elevated ketone levels do not equal elevated health levels. A ketogenic diet certainly can be an incredible way of eating to reduce inflammation, improve energy, regulate metabolism, lose fat, and more. However, just because you’re in a state of ketosis, doesn’t mean you’re healthy. I see this all the time. People switch to a ketogenic diet, get a few immediate results, then plateau or eventually feel worse. What happened? Well, they ignored everything else they need to do in their life to promote health besides limiting carbohydrates. This is just one tiny part of the whole. Being in a state of ketosis isn’t a magic bullet. It can be a helpful tool and addition, but it is just one component. If you switched from a wood burning stove for heat (carbs) to an energy efficient solar panel system (ketones) but your house is still a dilapidated dumpster fire with no plumbing or walls, you’re not going to notice much of a difference living in it. Ketosis can be a great tool to help you achieve better health, but it’s not a shortcut. Want to have a ketogenic be part of a well-rounded approach to achieve the health you want? See where you stack up below for the main reasons people miss the mark on integrating ketosis in their life to improve their health. Not eating a healthy diet is just one of the many keto mistakes people make that prevent weight loss and kick you out of ketosis. Click here to find out if you’re making any of these mistakes that’ll prevent you from losing fat. Food Quality Over Quantity At this point, I Continue reading >>

Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?

Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?

In this article we will cover what a Ketogenic diet is and if you can manage your diabetes while on this diet. Ketogenic diet for diabetics is a highly controversial topic, but we will break down everything here for you! As a Certified Diabetes Educator (CDE), I have to tell you from the start I will have a biased view here. Sorry, but I feel that I need to be completely honest right up front! I will however, present all the evidence that is available currently on the subject. As a CDE, I have been taught to follow the American Diabetes Association Dietary Guidelines for Americans which is low in carbohydrates, high in fiber, with fresh vegetables, fruits and whole grains. The Ketogenic Diet this article will be discussing is much lower in carbohydrates, in order to promote the state of nutritional ketosis, or the fat burning state for weight loss. What is a Ketogenic Diet? The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up? Your body uses the carbohydrates you eat for energy, so if we restrict how many carbohydrates we eat, the body has to get its fuel source from fat. A byproduct of this fat burning state are ketones which are produced; this is called nutritional ketosis. You can determine if you are in this fat burning state by purchasing urine ketone testing strips from your local pharmacy. The Ketogenic Diet with Diabetes Some precautions must be made clear; this diet is not appropriate for people with any 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 >>

What Is The Keto Diet And How Does It Work?

What Is The Keto Diet And How Does It Work?

Forget, for a moment, talk of the New Kale, whatever that is, and consider the new Paleo. In fact, Vogue Australia made the call a few weeks ago, declaring, "Keto is the new paleo." That's keto as in a ketogenic diet, what basketball superstar LeBron James followed for 67 days in 2014 to stellar results, namely a seriously ripped midsection and, you know, his third NBA Championship ring. How does it work, what can and can't you eat, and will it do for you what it's done for James and other celebrities who've reportedly tried it? All your (fat-)burning questions, answered. What is the Keto Diet? In a nutshell, it's a high-fat, extremely low-carb diet with an "adequate" amount of protein thrown in, says Heather Mangieri, a Pittsburgh-based registered dietitian, sports nutrition specialist, and spokeswoman for the Academy of Nutrition and Dietetics. The keto diet isn't new. Developed in the 1920s to treat drug-resistant epilepsy in children, it's still used in that capacity today and is being investigated as a potential breakthrough treatment for a range of neurological disorders and diseases. In other words, it's not just a celebrity weight-loss trend! What does "ketogenic" mean and how does the diet work? The aim of the keto diet is to put, and keep, your body in a metabolic state called ketosis. Our bodies normally burn carbohydrates for energy. When you restrict the amount of carbs, the body will break down stored fat, creating molecules called ketones to use as fuel. (The Paleo diet is similar, but higher in protein and not as strict about certain foods and proportions.) Ketosis is a normal physiological process. There's nothing dangerous about it. "It's just that this particular eating style is keeping your body in that state all the time," says Mangieri. How low-car Continue reading >>

Ketogenic Diet Faq

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 >>

Goodbye Carbs, Hello High Fats: The Atkins Diet Is Back, And This Time It's Called Keto

Goodbye Carbs, Hello High Fats: The Atkins Diet Is Back, And This Time It's Called Keto

Carbs, the saint or the sinner? It's the part of our food that gives us fast energy when we most need it – but cutting out the carbs has long been seen as a quick way to lose that blubber around your belly. The keto diet is the latest low-carb craze to hit the active scene. In truth, it's been around for a while – decades, in fact, and has been used in the treatment of children with epilepsy – but the term is now finding a mainstream health following. On the plus side, it offers fast weight loss, and on the minus side ... well, according to Australian nutritionist Susie Burrell, writing for news.com earlier this week, there really isn't much on the minus side. "There is no evidence to show that keto diets are damaging to the body," she wrote. The keto (short for ketogenic) diet works when your body produces ketones from broken down fats in the liver for energy, rather than relying on insulin to convert carbohydrates. The body enters a state of ketosis – in layman's terms, just think of it as using fat rather than sugar for energy. Chief Executive of X-Pert Health, Dr Trudi Deacon describes these ketones as "a natural fuel for the body." "Ketones are an excellent source of energy, especially for the brain," explains Dr Deacon. "The only time they are harmful is when they are produced in abundance by people with Type 1 diabetes, where you have insufficient insulin and high blood glucose levels – known as diabetic ketoacidosis (DKA)." If you think you’ve heard of all this before, perhaps under the name ‘the Atkins diet’, then you’d be right – to an extent. Hannah Sutter, founder of the Natural Low Carb Kitchen has been following the keto diet since 2000 and insists that whether it’s the Dukan diet, the real food revolution or the Atkins diet, they all Continue reading >>

Lose Weight By Achieving Optimal Ketosis

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 >>

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 >>

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