Gluconeogenesis – The Worst Name For A Rock Band Ever
At least three times a week I am engaged either in the Facebook group or other places asking questions that generally go like this: “At what point do I eat too much protein and go into gluconeogenesis ?” So I wanted to provide a more thought out answer, so here goes. I should add that my commentary here is largely to be filtered through the lens of T1 diabetes…if you’re T1 diabetic, the regulatory feedback mechanisms are endogenously broken (the pancreas isn’t producing insulin), and must be regulated exogenously (the injection of insulin). What is gluconeogenesis? Gluconeogenesis (also known as GNG) is the process by which the body takes “stuff” that isn’t glucose (the more technical term is “non-glucose substrate”) and turns it into glucose. It is an ongoing process which happens in complete starvation as well as in a modified starvation or even a fully fed state. Translation – gluconeogenesis happens all the time, in everyone, everywhere. It seems to happen at a relatively consistent rate. I will get into some additional details on that rate later, but for now, the message is this – studies which have been conducted on humans are lacking, but those which have been done have shown that the rate of GNG does not materially change when protein content of the diet is manipulated. Often, GNG is spoken of as “too much protein in my diet causes it to turn into glucose,” or glibly said…“protein turning into chocolate cake.” The biochemical reality is, however, that it is a bit more complex than that. There are essentially three major contributors to gluconeogenesis which warrant discussion. Protein Protein is composed of amino acids linked together. Some amino acids are called “ketogenic” which (for the purposes of our talk) means that th Continue reading >>
Ketogenic Dieting: The Good, The Bad And The Ugly
Ketogenic diets are all the rage lately, but do they really work? Will it get you shredded, or will it leave you flat? We’ll look at the right way and the wrong way to diet and set the record straight! A nutritional trend that has persisted for several years, and has seen countless bodybuilders and hopeful dieters lose valuable muscle tissue and get weaker in the gym – all in an attempt to become leaner – is low, or zero, carbohydrate consumption. This is often referred to as a ketogenic diet, or just plain keto for short. The common thinking is that by lowering carbohydrates and increasing the fat to somewhere north of 70% that we are able more effectively control insulin to lower blood sugar levels and, by consequence, prevent body-fat storage. It has even been argued that by replacing carbohydrates with fats, and keeping protein consumption consistent (the so called ketogenic diet, during which the user is thought to become more efficient at mobilizing fats for energy while their insulin levels are down-regulated to further lessen fat storage), we can become leaner and more muscular. Though the “keto” diet may prove effective in the short term, sustaining this approach is likely not feasible over the long term. While low carb eating plans may work for some people, a meal plan which emphasizes higher complex carbohydrates and proteins, and moderate fats, has been proven by many an athlete to be very effective, and most importantly, sustainable. Low Carb & Bodybuilders From Arnold to Ronnie, to modern day giants such as Phil Heath and Ben Pakulski, the standard bodybuilding diet comprised of carbs, proteins and fats in a typical 45:35:20 ratio (though slight modifications can be made based on individual circumstances) has stood the test of time. The great six Continue reading >>
Ketogenic Diet Faq: All You Need To Know
Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 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 KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>
Introducing The Ketogentic Diet: Trusted By Us Navy Seals To Shed Fat, Enhance Strength, And Double Breathe Hold Time
When celebrities endorse weight loss meal plans, many people take notice. But now that an esteemed group like the Navy SEALs endorses a method that suppresses their appetite, helps them lose fat, build muscle, hold their breathe longer, and bolster their strength and performance, many people are doing more than a double-take. They're wisely taking the time to educate themselves so that they can achieve some of the same results. The Navy's Sea, Air and Land Forces—an elite maritime military force that engages in specialized warfare initiatives around the world—have turned to ketosis, which the American Diabetes Association defines as the state the body goes into as it breaks down body fat for energy. “The state is marked by raised levels of ketones in the blood, which can be used by the body as fuel.” That's right: fuel, which literally fuels weight loss. Before you embark on a ketogenic meal plan, take a lesson from the Navy SEALs playbook and study it first. This is one weight loss strategy with its own lexicon, including “ketones,” “ketone levels” and “ketosis.” It also has been studied extensively by no less an authority than the National Institutes of Health. If you agree that many weight loss plans falter not for lack of desire but because of a lack of knowledge and discipline, you'll train both your mind and body for ketogenic meal plans like a Navy SEAL to help ensure your success. What are ketones? Healthline defines ketones as “acids made when your body begins using fat instead of carbohydrates for energy. When there is not enough insulin to get sugar from the blood and into the cells, the body turns to fat for energy. When fat is broken down, ketone bodies are made and can accumulate in the body.” Ketones often “show up” when someon Continue reading >>
Metabolic Effects Of The Very-low-carbohydrate Diets: Misunderstood "villains" Of Human Metabolism
Go to: The Ketone Bodies are an Important Fuel The hormonal changes associated with a low carbohydrate diet include a reduction in the circulating levels of insulin along with increased levels of glucagon. This activates phosphoenolpyruvate carboxykinase, fructose 1,6-biphosphatase, and glucose 6-phosphatase and also inhibits pyruvate kinase, 6-phosphofructo-1-kinase, and glucokinase. These changes indeed favor gluconeogenesis. However, the body limits glucose utilization to reduce the need for gluconeogenesis. In the liver in the well-fed state, acetyl CoA formed during the β-oxidation of fatty acids is oxidized to CO2 and H2O in the citric acid cycle. However, when the rate of mobilization of fatty acids from adipose tissue is accelerated, as, for example, during very low carbohydrate intake, the liver converts acetyl CoA into ketone bodies: Acetoacetate and 3-hydroxybutyrate. The liver cannot utilize ketone bodies because it lacks the mitochondrial enzyme succinyl CoA:3-ketoacid CoA transferase required for activation of acetoacetate to acetoacetyl CoA [3]. Therefore, ketone bodies flow from the liver to extra-hepatic tissues (e.g., brain) for use as a fuel; this spares glucose metabolism via a mechanism similar to the sparing of glucose by oxidation of fatty acids as an alternative fuel. Indeed, the use of ketone bodies replaces most of the glucose required by the brain. Not all amino acid carbon will yield glucose; on average, 1.6 g of amino acids is required to synthesize 1 g of glucose [4]. Thus, to keep the brain supplied with glucose at rate of 110 to 120 g/day, the breakdown of 160 to 200 g of protein (close to 1 kg of muscle tissue) would be required. This is clearly undesirable, and the body limits glucose utilization to reduce the need for gluconeogenesis Continue reading >>
Protein Sparing Effect
I recently received a letter from a reader that asked about the protein-sparing effect of carbs. He sent me the address of a bodybuilding website he had been reading and wanted to know if what the guy who wrote the material said was true. The basic premise of the piece is that in order to keep from losing muscle during dieting, one has to eat carbs. If no carbs are eaten, then muscle vanishes, or so he would have us believe. Is this true, the reader wanted to know. Let’s take a look. Here are the pertinent paragraphs from the website: The first thing you may think of is protein. Protein builds muscle. You learned that in the high school weight room. Protein in excess, however, can be used as energy or converted to body fat. Using protein as energy means less body fat is being used as energy. So, having the right amount of protein plus a little extra “just to be sure” you have enough is optimal, but gross overages of protein isn’t going to help you build muscle or retain it. Believe it or not, carbs are key to retaining muscle. Carbohydrates and insulin have been targeted as the deadly duo in obesity and weight loss for very good reasons. However, even though excess carbs will make you gain fat fast, the silver lining is that you gain and retain muscle through the same mechanism. Even when dieting with a lower than normal carb intake, your carbs can be targeted to help you retain muscle, maintain energy levels, and keep your metabolic rate high. The anabolic effects of carbohydrates have been well documented since a 1940’s study showed them to be “protein sparing.” Compared to a fasting group, those with carbs (still no protein) lost only half as much muscle as those without carbs. Throw protein in and you get the same effect just at a higher level. Those w Continue reading >>
Protein And Performance
Protein is a crucial macronutrient for exercise and performance because it provides a foundation for increases in size, strength, speed, and hypertrophy (1). However, protein requirements for a carbohydrate adapted athlete and a ketogenic adapted athlete may be slightly different due to the stricter macronutrient guidelines of ketogenic diet and protein sparing capacity of being in a state of ketosis. Furthermore, protein requirements vary based on sport, training, periodization cycle, and the individual goals; therefore, it is likely that there will be a large variability in protein intake from individual to individual. Current recommendations for protein requirements for the average individual are 0.8g per kilogram of bodyweight. For a 200-pound male, this is approximately 73g of protein per day (2). As activity increases, protein requirements also increase due to the need for additional substrate to repair tissue, increase protein turnover and maintain positive protein balance, as well as promote recovery (3). For the recreational athlete, recommendations for protein intake range from 0.8g per kilogram of bodyweight to 1.2g per kilogram of body weight, for the strength and power athlete this number is increased to 1.5-2.2g per kilogram of body weight, and for the endurance type athlete 1.2-1.5g per kilogram of body weight (4). It has been speculated that protein intake over 2.2g per kilogram of body weight has no benefits on hypertrophy and will ultimately result in fat gain (3). However, recent research out of Dr. Jose Antonio’s lab (5) demonstrated that protein intake at 3.4g per kilogram of body weight lead to greater decreases in fat mass and body fat percentage compared to a normal protein group (2.3g/kg) during a six-week resistance training program. What is Continue reading >>
Protein-sparing Modified Fasts: The Benefits Of Long Fasts Without The Downsides?
Paleo is generally positive about intermittent fasting, but longer fasts are a little bit dicey. The metabolic effects of fasting make it a very effective rapid fat-loss tool, but it’s hard to avoid the laundry list of problems that seem to come along for the ride: muscle wasting, potential nutrient deficiencies, weakness and dizzy spells…sure, you lose fat during a fast, but you also lose some other things you’d probably rather keep. Enter the protein-sparing modified fast (PSMF). A PSMF is a temporary diet to kick-start rapid weight loss in people who are already severely obese. You use it for a few weeks for initial motivation and rapid losses, always with a plan to transition to a more sustainable long-term diet once the PSMF is done. It’s reasonably easy to make a PSMF Paleo-friendly, and it’s an interesting option to look into for severely overweight beginners, but it’s not required and it’s not right for everyone – be careful and do your research before you jump in! What’s a PSMF? The idea of a PSMF is to reduce calories to the lowest possible threshold while still eating enough protein to preserve lean tissue mass and enough micronutrients to avoid deficiency. This is basically a kind of starvation, so you get the same metabolic benefits that you do with a “real” fast (which is also basically a kind of starvation), but the additional protein and nutrients make the whole project a little less risky, and minimize muscle loss and potential nutrient deficiencies. Practically, a PSMF involves: Very few calories (typically under 1,000 per day – remember that the point is to induce a starvation response), with the vast majority coming from lean protein. Fat and carbs are minimized as much as possible. A few non-starchy vegetables. Supplemental v Continue reading >>
How Too Much Protein Is Bad For Ketosis
One of the well-known mantras of the ketogenic diet is very low carb intake and high fat intake. But there’s another nutrient that’s important to monitor when going keto—and a lot of people make the mistake of not considering its importance. That would be protein. Although protein is a critical element in the diet we need for optimal health, it’s important to not eat TOO much protein on the ketogenic diet. Why? Well, there are a couple reasons that we’ll be discussing below. How Too Much Protein is Bad for Ketosis The biggest energy source on the ketogenic diet is fat. In fact, around 75% of your diet should come from healthy fat sources. The key here is that, unlike the traditional idea of low-carb diets where protein is higher, protein intake should bemoderate, not high, on keto. Not following this advice will never allow your body to enter ketosis, which is the main point of going keto and reaping all of the amazing benefits. The reason too much protein is bad for ketosis is because our bodies have a fundamental energy process called gluconeogenesis. For a deeper dive into the topic, see our post on fixing the biggest ketosis mistakes. For now we shoud know the basics. Let’s break it down this mouthful of a term. The word gluconeogenesis has three parts to it, Gluco – coming from the greek root glukos – literally meaning “sweet wine.” Neo – “new” Genesis – “creation” So a great way to think about it is this is how your body creates new sweet wine for your body. Some people tout that “you don’t need carbohydrates to survive,” which is only partially true. To clarify, you don’t need to eat any carbs to survive, but make no mistake, your body needs carbs in the form of glucose and glycogen, and it will get this via survival mechan Continue reading >>
Babies Thrive Under A Ketogenic Metabolism
Some people, even some scientists who study ketogenic metabolism, have the idea that ketogenesis is somehow abnormal, or exceptional; an adaptation for emergencies only. We disagree. One reason we think a ketogenic metabolism is normal and desirable, is that human newborns are in ketosis. Despite the moderate sugar content of human breast milk, breastfeeding is particularly ketogenic. This period of development is crucial, and there is extensive brain growth during it. Although the composition of breast milk can be affected by diet [1], it is reasonable to assume that breast milk has always been ketogenic, and this is not an effect of modernisation. When the brain is in its period of highest growth, and when the source of food is likely to be close to what it evolved to be for that period, ketones are used to fuel that growth. If nothing else, this suggests that learning is well supported by a ketogenic metabolism. It is also consistent with the ability of ketogenic diets to treat a variety of seemingly unrelated brain disorders and brain trauma. Newborn infants are in ketosis. This is their normal state. Breastfeeding is particularly ketogenic (compared to formula feeding). Breastfeeding longer (up to a point) is associated with better health outcomes. This suggests the hypothesis that weaning onto a ketogenic diet would be healthier than weaning onto a high-carb diet. (Mark-up ours) Human babies are in ketosis Soon after birth, human babies are in ketosis, and remain so while breastfeeding [2]. They use ketones and fats for energy and for brain growth. When this has been studied, in the first couple of hours after birth, babies aren't immediately in ketosis. There is a short delay [3]. During that brief period before ketogenesis starts, lactate (confusingly not to do Continue reading >>
Program Options
Weight Loss Program Options First Visit Subsequent Visits Pricing Information Know Your BMI FAQ's Option 1: Protein Sparing Modified Fast Our Protein Sparing Modified Fast protocol is the most aggressive option to lose weight rapidly but in a safe and scientifically proven manner. It involves the use of pharmaceutical grade meal replacements in the form of shakes, soups and bars. The program typically runs 6-8 weeks and a person can expect to lose approximately 5 pounds a week on average. This protocol is not suitable for all patients and requires a thorough evaluation by the physician to determine eligibility. When following this protocol, the patient requires to be regularly monitored by the physician to ensure safety. This protocol forces the body to selectively burn its fat stores while preserving the lean body mass to generate energy by a process called ketosis leading to rapid loss of excess fat deposits. Option 2: Low Calorie Diet Low Calorie Diet is a less aggressive protocol and the weight loss is at a more moderate pace. Other than the usage of meal replacements, the protocol allows the usage of one's own regular, but low calorie food. This program typically runs for 16-20 weeks and one can expect to lose approximately 2-4 pounds per week on average. Majority of the patients qualify to follow this program, however the details vary depending upon the patients needs and co-morbid conditions. As before, this requires a thorough physical evaluation before starting and a regular follow-up by the physician usually once a month. Weight Loss Medications Medications may be used as an adjunct to meal replacement options, exercise and other regular low calorie food . Their usage is based on scientifically proven guidelines and the best clinical judgment of the physician. Continue reading >>
Why Dietary Fat Is Fattening, And When It’s Not.
Reducing stress in the hypothalamus – is this the best way to decrease body fat? In that article, I discussed how inflammation of the brain’s body-fat regulator – or ‘fat thermostat’ – is of critical importance for weight management. In this article, I discuss how certain dietary patterns affect inflammation in the fat thermostat, as well as short-and-longer term outcomes of different diet types. At the end of the article, I consider how to reflect this study against broad dietary choices we make, and I also link to a recent radio show where I answer audience questions about health and weight control with Robb Wolf and Stephan Guyenet, PhD. Remember from the first article that if the fat thermostat becomes insensitive to signals it relies on to keep the quantity of body fat stable, then the result is that fat mass gets ratcheted up to a new, higher stable point. So, what diet properties affect the sensitivity of the fat thermostat? A study by David McNay and John Speakman explored this. In the study, mice were fed a fattening diet until they became obese. At that point, the obese mice were divided into one of ten groups – five dietary styles, and two food-access conditions: Quick primer on dietary style number 5: a ketogenic diet is a very low carb diet that stimulates the liver to produce ketones, which are short chain fats the brain and body can use as fuel. Ketones may have unique effects on the fat thermostat, which I will discuss later. The diet intervention was maintained for four weeks, then all the animals were switched back to a normal diet and monitored for six weeks. The researchers were interested in: What effect did each diet have on body weight and adiposity (i.e., body fat level)? What happened to the weight after the mice went back on their Continue reading >>
Truth About Protein On A Low Carb Diet
Let’s talk a bit about low carb and ketogenic diets and how they truly work within your body. Once you have an understanding of how that process works, it’s much easier to understand exactly how much protein you need! What is a ketogenic diet? Known as ketogenic diets, they work by reducing the quantity of carbohydrates in your diet for a long enough period of time to retrain your body to turn to fats, rather than carbs, for fuel. This process is called ketosis. By using fat for fuel, you are able to burn that stubborn stored fat while keeping your hard-earned muscle. When you fast, reduce the carbs in your diet, are pregnant or exercise for a long period of time, your body will turn to ketones for energy. It takes about 3-4 days of consuming very few carbs, 50 g or less per day, to kickstart ketosis. This is roughly the number of carbs found in 2 bananas. How Does it Work? Dietary carbohydrates are broken into glucose in the body, which is then used as your body’s main source of energy. Not too long ago it was believed that if you went too long without food, your body would burn muscle, hence why you will hear of many bodybuilders who swear by eating every two hours, with some even waking up in the middle of the night to get more calories in. But why would our bodies work that way? We evolved as hunters and gatherers, often going for long periods of time between meals. It only makes sense that our bodies would first burn fat rather than going to muscle for fuel. When glucose is in short supply, your liver will break down fats into ketones, which are then used throughout your body for energy. Muscles and other tissues in your body use ketones rather than glucose for energy metabolism when you are not consuming many carbs. In a healthy person, the production of ket Continue reading >>
5 Signs You Should Be Eating More Carbs
It’s unfortunate how we treat the poor carbohydrate. Mistakenly associated with weight gain and empty calories, carbs are actually an essential part of a balanced diet — especially if you want to do any sort of physical activity — and often a tasty one, at that. The Dietary Guidelines for Americans recommend that children and adults get about 45 to 65 percent of their daily calories from carbs. Of course, not all carbs are created equal. Those that come from refined sugars and flours may only cause more troublesome cravings. But carbs from whole grains or veggies don’t result in the same dramatic blood sugar spike, LiveScience reported. So skip the sugary cereals and the second spaghetti helping, but get your fill of squash, beans, fruit, quinoa, oatmeal and so much more. Don’t believe us? Here are a few good reasons you’ll want to do just that. 1. You have bad breath. The aim of low-carb diets, of course, is to burn the body’s stores of fat for energy instead of carbs, although most experts agree this does not lead to long-term weight loss. When the body burns fat, it does so by a process called ketosis, which releases chemicals called ketones. Ketones, unfortunately, have a less than pleasant smell, and are often released through the breath. The bad news for low-carb dieters is this isn’t an oral hygiene issue, so “all the brushing, flossing, and scraping of the tongue that you can do is not possibly enough to overcome this,” Kenneth Burrell, DDS told WebMD. 2. Your workouts are slipping. When physically active people don’t get enough carbs, the body can resort to using protein for necessary muscle function, including muscle building, which is why carbs are often called “protein sparing”. Replenishing the body after workouts with the carbs bu 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 >>
