Does Caffeine (or Chocolate) Raise Insulin, Thereby Stopping Fat Burning (ketosis)?
So caffeine and the stimulant in chocolate raises insulin. Insulin shuts down fat oxidation. So, if you are in ketosis, on VLC, won't drinking coffee or eating raw dark chocolate shut of that nice fat burning mode? I know when I am VLC, if I have ANY, I mean a few SIPS of tea or nibbles of cacao, I IMMEDIATELY get that "hormonally hungry" feeling. Any thoughts? EDIT So I've found that on meat/fat only days, in Ketosis, caffeine or stimulants of any kind make me feel terrible, and VERY hormonally hungry between meals (with the same timing and calories that on non-caffeine days are satiating). I literally can scarcely make it to my next meal, feeling utterly starved and losing all concentration. However, on carb-up days after exercise, I can eat some chocolate or drink some tea, and while I feel quite stimulated (perhaps too much, I seem to be sensitive), it isn't a bad feeling, and I don't get the hunger afterwards. Interesting. Continue reading >>
The Effects Of Caffeine On Ketosis
Nowadays, it seems as if society as we know it, is becoming more and more obsessed with body image and appearance on a day to day basis. Because of this, we find ourselves constantly trying to watch what we eat, watching our figures, and busting our butts in the gym until we feel physically sick in the process. What generally tends to happen is that when we go from one extreme, I.E eating junk and being lazy, to another, I.E eating healthy, but incredibly low calorie diets and exercising until we feel sick, it comes as quite a shock to the system to begin with, and we lose a fair amount of fat. Sadly, the body quickly adapts to these changes and our progress becomes slower and slower with each passing day. Eventually, we’ll find ourselves eating boring and tasteless food, constantly feeling tired, hungry, and irritable due to the extreme calorie deficit, and struggling to complete even the most basic of workouts. What generally then happens is that we’ll weigh ourselves, and notice that, after weeks of dieting, exercising, and making ourselves miserable in the process, we’ve lost barely any weight, if any weight at all for that matter. We then likely feel discouraged, will throw the towel in, and stuff our faces full of as much junk food as possible, before repeating the entire vicious circle all over again. Now, don’t get us wrong, calorie restrictive diets rich in healthy foods do work, but extreme deficits, and bland tasting foods are not good for the body, or the psyche for that matter. Ketogenic diets however, are quickly becoming popular once more, and it is ketogenic diets we’ll be looking at here, alongside caffeine and how caffeine effects these diets. What is ketosis? Ketogenic diets, such as ‘keto’ and the Atkins diet, are not new concepts, as t Continue reading >>
How To Make Your Morning Coffee Low Carb & Keto Friendly
Become a Low Carb Coffee Expert! We could never give up our morning coffee, not forever anyway. Coffee has been shown to provide your body with tons of benefits as long as you keep it in moderation. If you find yourself stopping by your favorite coffee shop every morning, you may find those added grams of sugar adding up quickly. Here’s a sobering fact: a Starbucks White Chocolate Mocha Venti coffee has 18 TEASPOONS of sugar. Teaspoons, people. A third of all drinks tested by Action on Sugar contained more sugar than Coca Cola. There’s sugar hiding in your coffee and lots of it. So what’s a new low carb-er to do? Well, you can always opt for making your coffee at home with real, un-artificially flavored coffee beans and lots of heavy cream. But if you wake up every morning looking forward to a hot cup of ready-made coffee at your coffee shop, there are ways you can help them make your coffee keto-friendly. 1. Choose Unflavored Coffee Beans Go for the real coffee beans like arabica or robusta. These have their own natural flavors and subtleties that can be lost in artificially flavored coffee beans. You’ll soon start noticing flavors like nuts, chocolate, and even fruitiness. Experiment with different beans and soon you’ll find a blend that excites you! 2. Skip the Milk Milk is not low carb! It contains a relatively large amount of sugar (lactose). Whole milk is the lesser of the evils, containing a relatively higher amount of fat than skim and the 1 & 2%s. What you’re looking for is heavy cream. Heavy cream is low carb, high fat. It’s the cream collected off the top of milk when it’s left to separate (what’s left is skim milk, a.k.a. pretty much water). Heavy cream (or heavy whipping cream or whipping cream) is gold in the keto community. It’s delici Continue reading >>
Will This Kick Me Out Of Ketosis?
A common question people have when starting keto is “will this kick me out of ketosis?” I’m going to address as many items as I can think of and explain why it will or will not kick you out of keto. This is going to be as comprehensive as possible so either use ctrl + f to find what you’re looking for or buckle up and read on. How do humans enter ketosis in the first place? Things will become much more clear if we explain how humans enter ketosis. Mainly, liver glycogen is what determines if ketones will be produced. Specifically, glycogen in the liver signals malonyl-coa to be formed by carboxylating acetyl-coa. Acetyl-coa is used in many processes and it’s the main substrate used to be turned into ketones. The wiki on regulation of ketogenesis which applies to this scenario says “When the body has no free carbohydrates available, fat must be broken down into acetyl-CoA in order to get energy. Acetyl-CoA is not being recycled through the citric acid cycle because the citric acid cycle intermediates (mainly oxaloacetate) have been depleted to feed the gluconeogenesis pathway, and the resulting accumulation of acetyl-CoA activates ketogenesis.” Basically, when there is more acetyl-CoA than oxaloacetate, the acetyl-CoA becomes acetoacetate, a ketone body. In plain English, carbs provide oxaloacetate, so if it doesn’t have carbs, it likely isn’t going to kick you out of ketosis. I’ll state the exceptions later. Why do humans enter ketosis so readily? Humans enter ketosis faster than any animal on the planet. It usually takes 24-36 hours before we enter ketosis.This is because we have huge brains and tiny bodies. Our brains need ~400 calories/day, which for most people that equates to 20% of our total energy demands. To put this in perspective, most anim Continue reading >>
Keto Questions: Do Fat Bombs And Bullet Proof Coffee Make You Fat?
If there is one thing I absolutely love about our Facebook Community it is the awesome questions that come up from men and women on their own journey to reclaim their health by transforming their diet. There are few things I love more than doing what I can to answer questions, provide information and help as many people as I can to lose weight. One question I get is how fat bombs and bullet proof coffee it into a ketogenic diet and whether or not it will slow or stop weight loss. The answer might surprise many people because the answer is it absolutely could, especially if you are already overweight. What Are Fat Bombs and BPC? We should stop for a minute and discuss what fat bombs and BPC are just so we are all on the same page. Fat bombs are sugar free treats like my Lemon Fat Bombs or Chocolate Fat Bombs that are high in fat are usually meant to be a little snack or dessert. BPC is coffee that has butter, coconut oil, or MCT oil blended into it in order to up the amount of fat you are taking in. I know BPC might sound a little strange if you’ve never had it but trust me, it tastes amazing. How Is Fat Metabolized? Now let’s look at how your body metabolizes all this fat so you can understand exactly why it might cause you to stop losing weight. The slightly dumbed down version is that fat is absorbed in the intestines as chylomicrons and pass through the lymphatic system in to the bloodstream where the are used as fuel or stored in fat cells. As fat cells fill up, the hormone leptin is triggered which makes you less hungry and you stop eating. However, this process breaks down if you are overweight because if you are overweight, then you are almost by definition leptin resistant. So as you eat more fat and your fat cells begin to fill up, you don’t “hear” th Continue reading >>
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Caffeine & Ketosis: Friend Or Foe?
I have known Dr. David Perlmutter for many years. He has helped treat my wife, who has MS, and has been a resource for me as I refer many patients with neurological problems to him. His holistic and integrative approach is what I appreciate most. He understands the patient’s potential and helps them to achieve it rather than be limited by beliefs and statistics. Continue reading >>
Are You Using Too Much Heavy Cream In Your Coffee?
Many low carbers are overjoyed when they discover that heavy cream has only 0.4 grams of carbohydrate per tablespoon. You don't have to drink your coffee black. However, if you use too much cream, or don't measure it out first, your weight loss might stop. Whipping cream isn't the only high-calorie item to watch out for. Here's how to pinpoint foods that might be causing your weight loss to stall. I ran into an interesting thread over at Low Carb Friends today. One of the senior members there has lost almost 50 pounds. Because weight loss never travels in a straight line, he wanted to share how several week ago, he stalled just a few pounds above his goal weight. Like most of us who have experienced a stall at one time or another, he felt frustrated and helpless, but luckily, he was able to hold onto what he had accomplished so far. Not everyone does. Those last pesky pounds can really put up a strong fight. If you have reached that point in your weight-loss journey yourself, or if you have found yourself on a lengthy plateau, it's time to take a serious look at your everyday habits, so you can make a few adjustments. While no one wants to hear that further dietary changes must be made, there is no way to know what's wrong until you look. At the suggestion of others, the man decided to spend a week carefully weighing out his food and beverages, recording everything, so he could take a closer look at the end of the week. His largest calorie hog? Heavy whipping cream in his coffee! Can Dietary Fat Slow Down Weight Loss? On a low-carb diet, heavy cream is considered one of those luxurious foods you don't get to eat on low-fat diets. At 6.6 carbs per cup, 2 tablespoons of rich, heavy whipping cream in your morning cup or travel mug will set you back just under 1 carb. Howev Continue reading >>
Keto Guide To Intermittent Fasting
I figured we’d start the New Year’s off right with a little guide to intermittent fasting. You’ll find a meal plan, some twists and turns to make it your own, and of course – the shopping list! So, why intermittent fasting? Well there’s a number of reasons why. The first (and biggest for most) is that it can help you get over weight loss plateau’s. Down to those last couple of pounds, or been stuck at the same number for weeks? Give this a try. The other reasons are for the sheer health benefits of fasting. Higher metabolic adaptions from your nutrients, improved muscle growth and synthesis, and improved responses to post workout meals when you work out. Even longer life spans have been shown in worms – yeah, I know it’s only worms, but still! It’s also shown to boost mental clarity and give more focus during the day. Doesn’t sound like there’s anything wrong with that, does there? For a more in depth look at intermittent fasting, you can head over to the more scientific post I did on it over here. Finding Your Macros First thing’s first. We need to find our macros and see how many calories, fats, protein, and carbs we should eat per day. I have put together a “keto calculator” that makes it easy. Below is a picture tutorial to walk you through everything and explain what is going on. Step 1 First we need to put in your total weight. If you put in your weight in pounds, it will automatically calculate your weight in kilograms. If you put your weight in kilograms, it will automatically convert it to pounds. You only need to fill in 1 of the boxes here. Once you put your weight in, you also need to put your body fat in. If you don’t know your body fat, you can visually estimate it. Do yourself a favor and don’t lie to yourself here. I’ve Continue reading >>
5 Reasons Why You Should Eliminate Caffeine From Your Diet
"We want to do a lot of stuff; we're not in great shape. We didn't get a good night's sleep. We're a little depressed. Coffee solves all these problems in one delightful little cup." -Jerry Seinfeld Is this how you feel about coffee? That after one cup of coffee, you can take on the world. That you are unstoppable. That NOTHING can stand in your way? How do you feel WITHOUT your morning cup of coffee, tea, or soda? Do you feel unmotivated? Do you feel lethargic? Do you get headaches? Are you irritable? Are you reliant on your coffee in order to have a "good day"? Here are 5 reasons to try cutting out caffeine, once and for all! Caffeine is a stimulant. This can help you feel a heightened sense of concentration for a bit, but as with any stimulant, you have to come back down. And that usually causes your concentration to plummet, until you can get your next caffeine fix. This can also cause the "jitters" in those who are sensitive to caffeine. You can become dependent on the high you feel. Caffeine can attribute to heartburn. If you are following a ketogenic diet, but are still experiencing heartburn, try eliminating caffeine for 2 weeks, and see if that helps relieve some of your symptoms. Caffeine may be covering up larger problems. If you HAVE to have your cup of coffee or tea in the morning, there may be a bigger issue at hand. Are you sleep deprived? Perhaps your hormones are unbalanced? Are your adrenals worn out? Don't use caffeine as a cover-up for bigger issues. Caffeine found in soda is surrounded by all kinds of syrups, artificial sweeteners, and chemicals. There are studies now showing that there may be a connection to poor brain health and soda, especially diet soda. Caffeine can cause all kinds of undesirable symptoms when not ingested enough. Some of those Continue reading >>
Caffeine And Ketosis
by David Perlmutter, M.D., Board-Certified Neurologist, #1 New York Times Best-Selling Author, Fellow of the American College of Nutrition Typically, when you wake up in the morning after 12 hours of fasting, your body is in a state of what we call mild ketosis. This means that your body has shifted away from burning glucose as the only fuel source and is now tapping into your body fat reserves. When a person is in ketosis, it’s actually a very healthy state of affairs as it relates to brain function. Just go to your online bookstore and you’ll see so many new books being written with the theme of providing delicious recipes to maintain a state of ketosis. Indeed, the health claims of being in ketosis seem to be increasing on a daily basis. But it turns out that keeping your body in ketosis does in fact provide some health benefits. I will leave this discussion for a future post. But for now, I want to focus on the often raised question as to the effects of coffee consumption, or more specifically, caffeine consumption, on either enhancing ketosis or working against it. In a new study entitled, Caffeine intake increases plasma ketones: an acute metabolic study in humans, Canadian researchers evaluated the effects of caffeine consumption in a group of 10 volunteers. After fasting for 12 hours and then eating breakfast, these individuals were given either no caffeine, the equivalent of about a cup and a half of coffee, or a caffeine equivalent of 3 cups of coffee. Blood samples were then taken to evaluate not only the caffeine levels over a four hour period of time, but also the levels of ketones that were manufactured in the liver from the liberation of body fat. What the researchers found was indeed very compelling. Higher dosages of caffeine in the 10 healthy adult Continue reading >>
Case Report Heavy Coffee Drinking And Epilepsy
INTRODUCTION Pharmacologic treatment provides seizure control in approximately 80% of patients with epilepsy. The reasons why some patients do not achieve optimal results with antiepileptic drugs are still largely unknown1. Daily dietary habits, apart from the therapeutic use of the ketogenic diet, have been rarely correlated with seizure frequency. In this report, we describe the case of a patient whose habit of heavy coffee drinking contributed to an increase in the frequency of seizures. CASE REPORT A forty-year-old male patient with a hemispheric destructive brain lesion due to a peri-natal vascular insult (Fig. 1) is followed in the epilepsy clinic of our hospital. Despite a left hemiparesis, this patient has obtained a good cognitive and motor development and works in his local community. He has seizures since the age of eleven that are manifested by a simple partial seizure involving the left side of the body, at times evolving to a complex partial seizure followed by a convulsion. He underwent several antiepileptic treatments, but he never achieved a seizure-free status. He reports a frequency of roughly five simple partial seizures daily and at least one complex partial seizure weekly. He had throughout this time the habit of drinking a large amount of coffee, and lately he was ingesting up to 5 pints of coffee every day. Because of what he referred as ‘nervousness’, he spontaneously quit coffee drinking. He reports then that within one week after having stopped drinking coffee, the frequency of seizures dramatically diminished. He is currently with the same dose of carbamazepine and presents approximately one simple partial seizure daily. Since he stopped coffee drinking, six months ago, he no longer presents complex partial seizures or convulsions. Fig. 1 Continue reading >>
Stress And Ketosis
Have you ever experienced stress? What about stress and ketosis? I do not think there is a human alive today who is not subject to some degree of stress. Our modern world is full of stressors. We constantly need to keep up with fast-paced lifestyles, technology, information…our lives have lost the harmonic rhythm of nature, substituted by a man-made frantic pace! Every day the demands on our tie and attention are greater: job, family, kids, school, even just watching the news. You know how it feels, right? But do you know what it DOES? Did you realize that stress and ketosis are inversely proportional? Stress can kick us right out of ketosis, or can make it extremely difficult to stay in it. How cortisol affects ketosis Cortisol is the hormone of stress. It is released in the body as a response to our flight or fight mechanism. Which is perfectly fine when the stimulation is quick and intense. But what happens when we are subject to stress for long periods of time? cortisol levels never have a chance to decrease, and this leads to a whole series of negative effects: Cortisol breaks down protein for sugar, so it will start eating up your muscles. It will also eventually start breaking down bone tissue leading to osteoporosis Cortisol burns fat but at the same time increases visceral fat, which increases insulin resistance and raises inflammation. increases appetite and cravings! suppresses the immune system in multiple ways But the main way it affects ketosis is by its main function, which is to elevate sugar levels in the blood through gluconeogenesis! The effects of long-term stress Prolonged stress will imbalance your hormones, suppress thyroid and adrenal function and imbalance hormones! And these conditions are the result of it: Inability to concentrate Digestive Continue reading >>
7 Negative Effects Of Drinking Coffee
And a Super Alternative for You Some people like to say that coffee is America’s favorite drug. Who are these people? I don’t know, but trust me they say it. Who doesn’t like waking up and injecting your body with a jolt of caffeine? Now if you love coffee and are reading this then you might already be rolling your eyes. For all intents and purposes, coffee isn’t that bad for you and people do just fine going their whole life drinking it. Problems start to occur though when you can’t go a day without having a good ol’ cup of Joe. In this post, we will be exploring the potential negative effects that coffee can have on you. Please don’t shoot the messenger. I just want to help build a better world with healthy and happy people. The Negative Effects of Drinking Coffee These points aren’t meant to get you to stop drinking coffee. If it’s part of your routine that you don’t want to give up then it’s part of your routine. These points are just mentioned to raise the awareness of what coffee can do to you. 1. Hydrochloric Acid It’s not fair that I start off with this bombshell. Hydrochloric acid sounds pretty damn serious, right? The problem with hydrochloric acid is that it should only be produced by your body when digesting meals. However, if you drink coffee on an empty stomach your body will start to produce it with no food to digest. Why is this a problem? Because your body doesn’t have an unlimited supply of daily hydrochloric acid it’s quite possible that it won’t produce enough when you eat a large meal. Because there isn’t enough hydrochloric acid to break down protein-based foods, these foods can easily get into your small intestines. Quick biology lesson: You want to give your body every opportunity to break down protein-based foods Continue reading >>
Common Ketosis Killers
“I’ve tried your low-carb diet, Dr. Nally, and it didn’t work.” “Hmm . . . really?” If your mumbling this to yourself, or you’ve said it to me in my office, then lets have a little talk. I’ve heard this statement before. It’s not a new statement, but it’s a statement that tells me we need to address a number of items. If you’ve failed a low carbohydrate diet, I’d suspect you are pretty severely insulin resistant or hyperinsulinemic. You probably never really reached true ketosis. I’d want to have you checked out by your doctor to rule out underlying disease like hypothyroidism, diabetes, other hormone imbalance, etc. Next, switching to a low-carbohydrate lifestyle is literally a “lifestyle change.” It requires that you understand a few basic ketosis principles. And, it takes the average person 3-6 months to really wrap their head around what this lifestyle means . . . and, some people, up to a year before they are really comfortable with how to eat and function in any situation. I assume, if you are reading this article, that you’ve already read about ketosis and understand the science behind it. If not, please start your reading with my article The Principle Based Ketogenic Lifestyle – Part I and Ketogenic Principles – Part II. If this is the case, then please proceed forward, “full steam ahead!” There are usually a few areas that are inadvertently inhibiting your body transformation, so let’s get a little personal. First, this is a low carbohydrate diet. For weight loss, I usually ask people to lower their carbohydrate intake to less than 2o grams per day. How do you do that? (A copy of my diet is accessible through my membership site HERE.) You’ve got to begin by restricting all carbohydrates to less than 20 grams per day. Continue reading >>
Ketosis & Ketone Test Strips
Discuss this article! By Doreen EVERYTHING YOU'VE EVER WANTED TO KNOW ABOUT KETOSIS ... 1. What are ketones? 2. How will ketosis help me to lose weight? 3. But, isn't ketosis dangerous? 4. How do the ketone test strips work, and where do I get them? 5. I'm following Induction strictly; why won't my strips turn purple? 6. Will I lose weight faster if the strips show dark purple all the time? 7. Does caffeine affect ketosis? 8. Will drinking alcohol affect ketosis? What are ketones? Ketones are a normal and efficient source of fuel and energy for the human body. They are produced by the liver from fatty acids, which result from the breakdown of body fat in response to the absence of glucose/sugar. In a ketogenic diet, such as Atkins ... or diets used for treating epilepsy in children, the tiny amounts of glucose required for some select functions can be met by consuming a minimum amount of carbs - or can be manufactured in the liver from PROTEIN. When your body is producing ketones, and using them for fuel, this is called "ketosis". How will ketosis help me to lose weight? Most reducing diets restrict calorie intake, so you lose weight but some of that is fat and some of it is lean muscle tissue as well. Less muscle means slowed metabolism, which makes losing weight more difficult and gaining it back all too easy. Ketosis will help you to lose FAT. Being in ketosis means that your body's primary source of energy is fat (in the form of ketones). When you consume adequate protein as well, there's no need for the body to break down its muscle tissue. Ketosis also tends to accelerate fat loss --- once the liver converts fat to ketones, it can't be converted back to fat, and so is excreted. But, isn't ketosis dangerous? Being in ketosis by following a low carbohydrate diet is Continue reading >>