What Is Ketosis, And How Long Does It Take To Get Into Ketosis?
Ketosis is a natural state of the body in which it is fueled almost solely by fat. This happens when a person fasts or adheres to a very low carbohydrate diet. The exciting thing about ketosis and ketogenic diets is that you can lose a lot of weight while eating a normal quantity of food. You don’t have to suffer through skimpy portions. There are other benefits of keeping a ketogenic diet as well. These will be explained in the following article. An Explanation of Ketosis The root “keto” in the word ketosis comes from the type of fuel that the body produces when blood sugar is in low supply. The small molecules that are used as fuel are called “ketones.” If you consume very few carbohydrates and only a moderate amount of protein, then the body begins to produce ketones. Ketones are made by the liver from fat. Both the body and the brain can use them as fuel. The brain cannot directly function from fat. It must convert the fat into ketones. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com When you go on a ketogenic diet, your body almost solely runs on fat. Your insulin levels become rather low as well. Since you are burning so much fat, this is a great way to lose weight. Studies show that ketogenic diets result in greater weight loss. The fastest way to get into ketosis is by fasting. However, you cannot fast for very long, so you need to start a low carb diet. The Brain and Ketones Many people think that the brain needs carbohydrates to function. This is not really true. The brain can work well simply by burning ketones. The reality is that many people feel like they have even more energy and focus when they are fueled by ketones. Benefits of Ketosis There ar Continue reading >>
What Is Ketosis?
"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>
Ketogenic Dieting And Intermittent Fasting – It Really Works!
I’ve been combining ketogenic dieting and intermittent fasting for quite some time now. Two weeks ago a colleague of mine, who is trying to lose weight herself, put me up to a challenge. Starting on Friday the 15th of January, we both had until Friday the 19th of February to lose as much weight as possible and whoever has lost the most by then wins $50. The rules are: Weight loss must be safe, ie. healthy eating, low calories and moderate exercise. No going days on end without food and trying to exercise for hours every day. If neither of us lose at least 5kg by the end date, neither of us win. Important afternote: I ended the challenge losing a whopping 7.2kg (15.8 lb) of FAT (a total loss of over 10kg when counting the initial 3kg of water weight lost before starting the competition). I did this entirely through ketosis fasting. Read on if you want to lose weight as fast and easily as I did! My Secret Weapon As I have a trip to Japan coming up shortly after the end date and had wanted to lose a lot of weight before then anyway (I gained 5kg in 3 weeks last time I was in Japan!), I accepted the challenge. We’re now 2 weeks and 1 day into the challenge and I’d like to share my results, as well as some weight loss tips I’ve learnt in these short 2 weeks. Ketogenic Dieting and Intermittent Fasting really works! Of all the people in the world, it was my gastro-enterologist who introduced me to “the 5-2 diet“. For those who don’t know what the 5-2 diet is, it’s basically a form of intermittent fasting where you eat normally for 5 days, and eat 1/4 of your usual target daily energy expenditure on 2 days. Using the TDEE calculator I just linked, I found that for weight maintenance (neither losing nor gaining weight) I would need to consume (note: consume. Not Continue reading >>
Bulletproof Intermittent Fasting: Lose Fat, Build Muscle, Stay Focused & Feel Great
If you want to lose fat and improve your health as fast as possible, without feeling mentally slow, it’s hard to beat Bulletproof Intermittent Fasting. Here’s an overview of the protocol, which I lay out in more detail in my new NYT bestseller The Bulletproof Diet. Plain intermittent fasting has become popular in biohacker circles because it shows tremendous promise for fat loss, preventing cancer, building muscle, and increasing resilience. The most popular site that covers plain intermittent fasting is Leangains.com. It’s totally worth a visit. The basic idea behind plain intermittent fasting is to eat all of your daily food in a shortened period (8 hours in the case of Lean Gains) and fast the rest of the time. For reasons we will get into below, this tells your body to simultaneously build muscle and burn fat. It really works. The problem is not everyone does well with fasting. If you’re a busy entrepreneur or even a student who needs to be in a high performance state all day, dealing with hunger can be a distraction. It’s much worse for those with an impaired metabolism (i.e. the people who need to lose weight). If you have more than 30 pounds of extra fat or if you’re facing diabetes, it can be hard to skip meals and still get things done. As explained in The Bulletproof Diet book, Bulletproof Intermittent Fasting is an easy biohack that changes that and makes it possible to lose fat and build muscle faster than plain intermittent fasting… without feeling hungry or tired. Introducing Bulletproof Intermittent Fasting Bulletproof Fasting is the same as intermittent fasting, except you consume a cup of Bulletproof Coffee in the morning. The healthy fats from grass-fed butter and Brain Octane Oil give you a stable current of energy that sustains you thro Continue reading >>
Does Intermittent Fasting Induce Ketosis?
So I searched around for a while but couldn't find a definitive answer (maybe there isn't one), does intermittent fasting induce ketosis? I usually IF overnight until lunch-time. I've read that sleep often induces ketosis. Am I in ketosis at the end of that fast? Continue reading >>
The Perks Of Fasting, With None Of The Work
“If there’s a downside, it is kind of crazy tasting,” said Geoff Woo, the founder of HVMN, a Silicon Valley company that makes nootropics, or performance-enhancing supplements. We were in a conference room in The Atlantic’s office building, and he was bracing me for my trial run of his latest product. It was a small, clear vial labeled “Ketone,” a new type of energy drink his company is releasing this week. Its nutrition label says it contains 120 calories, but no carbs, no fat, and no protein. Instead, it’s all ketones, the chemical that Woo and his company are calling a “fourth food group.” He hopes the drink will allow people to reap the benefits of occasional fasting—high ketone levels inside the body—without actually having to not eat. I unscrewed the top and, college-days muscle memory kicking in, chugged it like a shot of Captain Morgan. It tasted like cough syrup that had been poured into a garbage bag and left in the sun. “Augh!” I cried. “I compare it to a combination of a liquor shot with nail-polish remover,” Woo said. Woo’s coworker, Brianna Stubbs, went to fetch me a glass of water. “We’ve done a lot of work to make it better,” she said. Within an hour, the drink was supposed to help improve my athletic performance by changing how my body burned energy during exercise. Some people also say it helps them feel more energetic and focused on their work. About 25 minutes after I drank Ketone, Woo and Stubbs pricked my finger to see if it was working. My blood sugar, which had verged on diabetic levels from some pineapple I had eaten that morning, was down to near-normal levels. Meanwhile, my ketones, which had been practically nonexistent before imbibing—measuring just 0.2 millimolar—had soared to 4.9. “It would have Continue reading >>
Tim Ferriss – 3 Day Fast Protocol Details – Get Into Ketosis Quicker And Easier
In Tim Ferriss’ new book Tools of Titans he puts forward a method to optimize the process of fasting. In his typical 80/20 style, he aims to get the most benefits, in the least amount of time. His recommended fast is conducted in a 3 day period, spanning Thursday evening to Sunday evening. 3-Day Fast Overview Stop eating Thursday night Friday morning go for a long walk to accelerate your transition into ketosis Friday and Saturday stay fasted, and consume moderate amounts of exogenous ketones and MCT oil (as needed), to give you a boost while you’re keto adapting. Sunday evening you break the fast. Here’s the process in more detail if you don’t have Tools of Titans to hand: Thursday Evening Eat a low carbohydrate dinner around 6pm. Make that the last meal of the day. Go to bed as normal. Friday Morning Drink some caffeine if needed, then get out the door and walk within 30 minutes of waking. Bring at least 1 litre of water, with some added salt (to prevent headaches/cramping), and sip as you walk. Walk for 3-4 hours(!). Filling up/buying more water as needed. Arrange phone calls for this time, to make the time productive. The idea behind the walk is that you use up your glycogen stores, forcing your body to move quicker into deep ketosis. The quicker you get into ketosis, the less time you spend feeling sub-optimal, and the less potential muscle wastage. Friday Day (post walk) Consume exogenous ketones or MCT oil 2-3 times throughout the day, where necessary. Tim primarily uses KetoCaNa & KetoForce as exogenous ketone sources. Both these products contain 11.7g of Beta-hydroxybuterate per serving, and each contain 16 servings. The key difference is that KetoForce is an unflavoured (alkaline) liquid. And KetoCaNa is an orange flavoured powder you can mix into wate Continue reading >>
Not to be confused with Ketoacidosis. Ketosis is a metabolic state in which some of the body's energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis in which blood glucose provides energy. Ketosis is a result of metabolizing fat to provide energy. Ketosis is a nutritional process characterised by serum concentrations of ketone bodies over 0.5 mM, with low and stable levels of insulin and blood glucose. It is almost always generalized with hyperketonemia, that is, an elevated level of ketone bodies in the blood throughout the body. Ketone bodies are formed by ketogenesis when liver glycogen stores are depleted (or from metabolising medium-chain triglycerides). The main ketone bodies used for energy are acetoacetate and β-hydroxybutyrate, and the levels of ketone bodies are regulated mainly by insulin and glucagon. Most cells in the body can use both glucose and ketone bodies for fuel, and during ketosis, free fatty acids and glucose synthesis (gluconeogenesis) fuel the remainder. Longer-term ketosis may result from fasting or staying on a low-carbohydrate diet (ketogenic diet), and deliberately induced ketosis serves as a medical intervention for various conditions, such as intractable epilepsy, and the various types of diabetes. In glycolysis, higher levels of insulin promote storage of body fat and block release of fat from adipose tissues, while in ketosis, fat reserves are readily released and consumed. For this reason, ketosis is sometimes referred to as the body's "fat burning" mode. Ketosis and ketoacidosis are similar, but ketoacidosis is an acute life-threatening state requiring prompt medical intervention while ketosis can be physiological. However, there are situations (such as treatment-resistant Continue reading >>
Dr. Group’s Ketogenic Fast For Rapid Weight Loss
Maintaining a healthy body weight is one of the best ways to support your overall health. Excess body fat increases your susceptibility to serious conditions like type II diabetes, high blood pressure, stroke, heart disease, sleep apnea, fatty liver, cancer, and joint problems. Many fat-loss fads, diets, and pills come and go, and very few yield lasting results. Adopting a ketogenic diet is one strategy for losing fat that’s tried, tested, and proven effective. Knowing this, I began my research into improving the typical ketogenic diet. People who are familiar with my work know that I’m always trying new cleanses, detox programs, and diet plans in my ongoing quest to discover new ways to improve my health. I kept coming across the many benefits of fasting, and I thought, “Why not combine principles of fasting with the best elements of a ketogenic diet and enjoy the best of both?” What Is a Ketogenic Diet? A ketogenic diet is a diet that provides fat and protein, but few or no carbohydrates. The body prefers glucose and glycogen, both derived from carbohydrates, as its primary source of fuel and it generally operates in a sugar-burning state known as glycolysis. Depriving the body of carbohydrates, however, forces it to use stored fat for energy. This special fat-burning mode, known as ketosis, quickly burns through fat reserves. It takes about 24-36 hours to completely burn through the glycogen stored in the muscles and liver. The catch? The body tells the brain to refuel on carbohydrates when blood sugar dips. In other words, your appetite kicks in and you feel hungry. This physiological response makes it a challenge for many people to adhere to a ketogenic diet long enough to enter ketosis. What Is Fasting? Fasting means avoiding food for longer stretches o Continue reading >>
Monitoring Ketones And Juice Fasting For Successful Weight Loss
This week we would like to share a story with you. One of our Wellness Members, Jaclyn Douglas, has been following the Advanced Plan and in just 3 1/2 weeks has lost 10 lbs. and her husband has lost 18 lbs. (Way to go guys!) We would like to share a question that Jaclyn had about the Advanced Plan and juice fasting. Question My husband and I have been following the Keto diet, (a variation of the Maximized Living Advanced Plan with the goal to create ketones or ketone bodies to put oneself into a metabolic state of ketosis) for the past three and a half weeks. I have lost 10 lbs. and my husband 18 lbs. My question to Dr. Phil has to do with juice fasting. I understood from the talk you had in April on Monitoring ketones that ideally you want to get your body into a state of ‘ketosis’. I know that you promote juice fasting, but how does that fall into the Ketone rules (eating 70% fat, 20% protein and 5% carbs)? Isn’t the juice all carbs? Or do you add protein and fat to it? I have been monitoring my glucose level and today it was 5.8. Answer First off Jaclyn, well done to you and your husband for losing 10 and 18 lbs. That is amazing in 3 1/2 weeks! Whatever you are doing is working. I would say if you feel well and have lots of energy keep going with what you are doing until you get where you want. I recommend you go by body fat% to measure instead of what most people use: weight or BMI. (Give us a call to have your body fat% taken with one of the WtW team members, at no cost to you). Once you have reached your wellness body fat % (or ideal size, energy level) I would add more berry fruits (low sugar) and especially vegetables to your diet. You mentioned about the juice cleanse and asked how did that fit into ketosis? Great question because it is almost the opposit Continue reading >>
Autophagy: The Real Way To Cleanse Your Body
For the last time, forget juice cleanses and detox diets. They’re fluffy nonsense words. While there’s probably nothing wrong with drinking your weight in liquid kale, it won’t flush out toxins any faster than if you were eating, you know, actual food. The good news: There's a little-known way your body does cleanse itself, and it’s a process that you can control. All you need to do is practice a little self-cannibalism. What? Yes, you can actually train your body to eat itself—and believe it or not, you want it to. It's a natural process called autophagy (literally “self-eating”), and it’s the body’s system of cleaning house: Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells; gobble them up; strip ’em for parts; and use the resulting molecules for energy or to make new cell parts. “Think of it as our body’s innate recycling program,” says Colin Champ, M.D., a board-certified radiation oncologist, assistant professor at the University of Pittsburgh Medical Center, and author of Misguided Medicine. “Autophagy makes us more efficient machines to get rid of faulty parts, stop cancerous growths, and stop metabolic dysfunction like obesity and diabetes.” There’s also evidence that the process plays a hand in controlling inflammation and immunity. When scientists engineer rats that are incapable of autophagy, they’re fatter, sleepier, and have higher cholesterol and impaired brains. To sum it up, autophagy is key to slowing the aging process. And you can learn how to do it better. 3 Ways to Self-Destruct "So how do I eat myself?” is a question you probably haven’t asked before, but we’re about to tell you. First of all, autophagy is a response to stress, so you’re actually going to want to put your Continue reading >>
What Everybody Ought To Know About Ketosis
Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>
Complete Guide To Intermittent Fasting
Before I gave up grains, sugar and other foods which I used to believe were healthy (or at least not harmful), I had breakfast every single day. At least that's what all kinds of TV ads were claiming, promoting whole grains and cereals and other "healthy" breakfast options often loaded with sugar. Just the thought of skipping a meal made me feel guilty. Doing a full day fast seemed unnecessary and impossible to follow. But all this has just been part of the big high-carb, low-fat campaign. Myth #1: Breakfast is the most important meal of the day. As you will learn in this post, nothing can be further from the truth. I rarely eat breakfast - that's the meal I skip almost every day. Myth #2: You have to eat regularly, ideally 5 small meals a day. Once you get keto-adapted and not depended on glucose, this will change. Since your insulin levels will not spike, you won't have the need to eat regularly or in small portions (apart from diabetics which I discuss later in this post). Myth #3: You need to eat most of your carbs for breakfast because that's when your body uses them most effectively. You should try to eat your carbs throughout the day and not just in one meal. Furthermore, since our body is in fat-burning state in the morning, eating carbs in the second half of the day is more beneficial for weight loss. Myth #4: Never exercise on an empty stomach. It's bad for your performance and you'll lose muscles instead of body fat. As described below, for most people Intermittent Fasting is ideal for maximising the benefits of exercise for several reasons. What is Intermittent Fasting (IF)? Compared to calorie restriction, IF is not restricted in calories - it simply limits your eating windows to just a few hours a day. In effect, you usually fast for 14-20 hours or even up Continue reading >>
Do Bcaas Break Intermittent Fasting And Kick You Out Of Ketosis?
Do BCAAs break intermittent fasting and kick you out of ketosis? I was recently sent a link to a video addressing the topic of if you should use branched chain amino acids during a fast and if doing so, will kick you out of ketosis. Now I talk alot about BCAAs and ketosis and fasting on my nutrition website but I feel the need to address all three. I’m happy I was sent that video as it’s a topic I’ve been meaning to address. In summary of the video, the author states, and I’m paraphrasing, About The Author Jimmy Smith is a gentlemen, entrepreneur and founder of The Physique Formula line of all natural supplements. You can visit his site at or email him any questions at [email protected] Want To Listen While You Read? “Leucine causes a HUGE spike in insulin”. Later in the video he says…. “A subject who was fasting for 50 days was given an injection of glucose and the subject was almost instantly kicked out of ketosis”. If you're worried about BCAAS knocking you out of ketosis or during a fast, you're barking up the wrong tree. — @jimmysmithtrain These two BIG swings and misses bring the author of the video to his final point that “BCAAs kick you out of ketosis and fasting and you don’t need to have BCAAs during a fast”. Where to begin, where to begin….. You Can See Me Talk About It On Video Right Here Branched Chain Amino Acids & Fasting I appreciate anyone trying to build a business or brand but doing it was incorrect information and perpetuating lies to fulfill some personal agenda is terrible, there I said it. Let’s move on. Starting with the loosely thrown around summary of studies. You can’t just say that BCAAS or any supplement or food causes a HUGE this or a LARGE that. What are we comparing the objective to? Chocolate mi Continue reading >>
Combining Intermittent Fasting And Ketosis
One of the most frequently asked questions I get – after how can I do so many things in a single day – has to do with combining intermittent fasting and ketosis. Can you do it and whether or not it’s any good? Read this article and you’ll find out. When it comes to nutrition, then the majority of people are on a quest towards finding that one diet or secret hack that would allow them to get everything their hearts desire – delicious meals, bulletproof health, excellent body composition, abundant energy, elevated mood and greater satiety. In order to get them all, you would think you have to sell your soul to the devil. Which brings me to the nutritional strategies of intermittent fasting (IF) and the ketogenic diet (KETO). Both of them have gained a lot of rep in the health and fitness community – some of it is very good, some not so much. IF and keto contradict almost everything that’s recommended by the general public in regards to nutrition. Despite that, there are millions of people getting amazing results from it. However, there are others who can’t seem to make it work. After having coached many clients on how to combine intermittent fasting and low carb eating, I came to the conclusion that it’s indeed a very challenging and difficult ‘nutritionus[i]. The reason why most people fail is that they don’t have the slightest clue of what they’re doing. To mitigate that, I’m going to explain to you how it all works. In a society full of calories, ‘fasting’ has become the F-word that’s associated with images of starvation, obesity, anorexia, asceticism, and horror all at the same time. This is the result of contemporary eating habits based on snacking, refined carbohydrates and low fat bacon (yummm!). What intermittent fasting really refe Continue reading >>