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 >>
How Long Can You Stay In Ketosis Safely?
Are you looking for a diet for weight-loss or fat-loss? If so then you might be interested in ketosis. The question is whether you can stay on it permanently. That’s because it’s critical for any ‘diet” to become part of your everyday life and eating habits. It’s important to first understand what it is all about. It’s a natural state of the human body when it’s fueled almost 100% by body fat. This state takes place during a low-carb or “keto” diet as well as during fasting. It’s important to understand how this process is related to fat loss. The term originates from the fact that the human produce produces tin fuel molecules known as “ketones.” When the body doesn’t have enough blood sugar/glucose it gets energy from this source. The body produces chemicals when it gets a very low supply of carbs and a moderate amount of protein. The liver’s fat produces ketones then the body and brain use it for fuel. The process is especially important for the brain since the organ can only run from glucose/ketones. Medical research shows that early humans probably experienced the state very often. The reason is that hunter-gatherer societies ate a high-meat diet and had less access to carbohydrates than modern humans. As a result human bodies evolved so they could get energy from fat even though it mimicked starvation mode. Today there are various reasons why people use the ketogenic meal plan. Some of the most common ones are to lose weight or control epilepsy. The firm supporters point out the health benefits of the diet but others note that it’s a dangerous “hack” of the body’s regular metabolic system. These are the benefits to this process: Less eating due to no appetite More fat loss from abdominal cavity Lower blood sugar/insulin levels Lo Continue reading >>
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 >>
Burn Fat Fast: Starting A Ketogenic Diet For Weight Loss
Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements. Short for ketogenic, this diet craze is sweeping over the nation and with good reason: there are a variety of studies that demonstrate a number of potential benefits including weight loss, cognitive boosting, and decreased risk of certain diseases. If you have tried every diet in the book without success, the ketogenic diet may be the one that brings you the success you’ve been wanting. Let’s take a look at what the ketogenic diet is and how you can begin to safely and effectively follow it for real results. Carbohydrate Abuse The Ketogenic Diet focuses on getting you into a state called Ketosis, which we will talk more about below. How do you achieve Ketosis? By focusing on fat, not carbohydrates. Here’s the breakdown: On your current diet, your body is using glucose primarily or exclusively from carbohydrates as a main source of fuel. You eat carbohydrates such as rice, bread, and baked goods then your body converts those carbohydrates into usable glucose. The problem with carbohydrates is that we, as a global population, tend to eat too many. Excess carbohydrate intake, especially from sugar, promotes excess fat storage and consequently weight gain. What’s more, higher glycemic, sugar-based carbohydrates are linked to diseases such as diabetes. In other words, carbohydrate-focused diets can be healthy when practiced correctly but they also present a number of health issues. This constant carbohydrate abuse has resulted in a shift away from our carb-happy lifestyles to focus on a macronutrient that has long been mistakenly identified as a direct cause of weight gain. We’re talking, of cour Continue reading >>
How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)
CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>
Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.
Fat makes your meals more palatable and helps you feel full, so it’s no wonder the high-fat ketogenic diet is increasing in popularity. The diet has been trending for the past three years, as “keto” blogs and cookbooks continue to pop up and build an impressive fan base. This diet has been used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer. But is it useful and healthy as a strategy for weight loss? First, the basics: On the ketogenic diet, at least 70 percent of your daily calories come from fat. Five to 10 percent of your calories come from carbohydrates (20 to 50 grams a day). The rest, up to 25 percent of your daily energy, comes from protein. By contrast, the healthy diet recommended by the Institute of Medicine is 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The ketogenic diet’s low-carb target can be met only by avoiding grains, dairy products, fruit, and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and squash are out, and even amounts of lower-carb vegetables are limited. So what’s left to eat? Typically, eggs cooked in butter for breakfast; for lunch and dinner, meat, chicken or fish with salad or green vegetables and plenty of oily dressing. Sorry folks, no alcohol on this diet. Even red wine is out. The ketogenic diet gets its name from a process called ketosis. Ketosis happens when your body doesn’t have enough energy from glucose (carbohydrates), so it adapts by using stored fat for energy. The result? Weight loss. Does the ketogenic diet lead to faster or more sustainable weight loss than other diets? The research to date suggests that initial weight loss on the keto diet is impressive but Continue reading >>
Can You Burn Fat Without Being In Ketosis?
When you're trying to lose weight, what you really want is to lose fat while preserving your lean muscle mass. Ketosis occurs when the body burns fat at a high rate. Lowering your carbohydrate intake gets you into the fat-burning zone, but you don't necessarily have to be in ketosis to achieve this goal. Video of the Day Ketosis means that your body is burning fat at high enough rates that you have a lot of ketone bodies, waste compounds produced during the burning of fat. These ketone bodies can also be burned for energy by your brain and most of your other body cells. To have ketone levels high enough to be detectable, you need to keep your carbohydrate intake lower than 50 grams per day, according to the Food and Agriculture Organization of the United Nations. If you are in ketosis, which can be verified by using urine ketone strips, you can be 100 percent sure that your body is in fat-burning mode. During a study published in 2005 in the "Journal of the American Medical Association," researchers compared different diet plans, finding that people can lose fat without being in ketosis. If your carb intake is too high, your body prioritizes burning these carbs first. You can promote fat burning by decreasing your carbohydrate intake, but you don't necessarily need to go as low as required to be in ketosis. Restrict your carbs slightly to help your body switch into fat-burning mode more easily. You can burn fat even if you're not producing ketones as long as you create a calorie deficit. In other words, if you eat slightly less than your body needs, your body must gain energy from somewhere else, such as the fat in your love handles. To burn more fat, cut down on your portion sizes, especially of carbohydrate-rich foods such as sweets, soft drinks, bread, pasta, rice an Continue reading >>
Did We Become So Intelligent Thanks To Agriculture, Eating More Carbs And Burning Glucose Instead Of Fats (ketosis)? Is Burning Of Glucose Worse Than Burning Of Fats And Ketones?
There is an arguable relationship between nutrition and the evolution of human intelligence, but it has nothing to do with agriculture. Modern humans appeared about 300,000 years ago. Homo Sapiens Sapiens… Us. At that point, our ancestors were pretty much as smart and imaginative and intelligent as are we. Agriculture would not be developed for a very long time…. About 10,000 BC or a bit before. So… The big jump in intelligence occurred between the time our our most-direct ancestor, Homo Heidelburgensis… Who had a brain about 75% of the size of Sapiens, and who had a complex tool-kit, fire, etc, etc. There is some thought that the improved diet, in the form of meat consumption, may have influenced brain growth. (Not plant foods) However, there’s also the thought that many other things may have influenced intelligence as well, and that perhaps all of them played their part. The much earlier development of bipedal locomotion enabling the use of the hands, the actual move from a jungle environment to a plains environment, etc, etc. Continue reading >>
Is A Low-carb Diet Effective For Burning Fat? Is Ketosis Dangerous?
“The future is already here – it’s just not evenly distributed.” ~William Gibson One hundred years from now, medical doctors, scientists, nutritionists, and the general public will be puzzled and astounded by how few of us were able to grasp the obvious – high-carb, low-fat diets simply do not achieve long-term fat loss. Athletes, bodybuilders, Hollywood and others have known for decades that a low-carb, high-protein diet achieves incredible fat metabolism and enables rapid muscle gains. Hundreds of scientific studies have – again and again – proven the same. Special interests have ridiculed and disparaged these approaches and prevented most of this knowledge, however, from being incorporated into conventional wisdom. While some diets do follow effective fat loss principles, many take them to extremes (Atkins, Dukan, the Ketogenic Diet, etc.), advocating weight loss at any cost. Avoiding fruits and vegetables while encouraging hot dogs and bacon binges – while it might actually help you lose weight in the short term – is not a healthy or sustainable strategy. The LeanBody System is unlike these diets in that you will achieve fat loss and muscle gains as a direct result of improving your overall health, not sacrificing it. So How Do Low-Carb Diets Work? Extreme low-carb diets push the body into ketosis, which means that the body primarily burns fat (instead of carbs) for energy and levels of ketones in the blood are elevated. Ketones are small carbon fragments created by the breakdown of fat stores after the body is depleted of stored glucose (known as glycogen). Humans can use ketones as energy for bodily functions and even as a replacement for glucose to provide fuel to the brain. Since the body relies on stored fat for energy, people lose weight – Continue reading >>
In Depth Look At Ketogenic Diets And Ketosis
What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body's normal, everyday functions. What's So Great About Being In Ketosis? Establishing this metabolic state of ketosis even for a short period of time has many outstanding benefits. Benefit 1 The main benefit of ketosis is that it increases the body's ability to utilize fats for fuel, which gets very lazy on a high-carbohydrate diet. When on high-carbohydrate diets, the body can usually expect an energy source to keep entering the body. But in the state of ketosis, the body has to become efficient at mobilizing fats as energy. Benefit 2 Ketosis has a protein-sparing effect, assuming that you are consuming adequate quantities of protein and calories—0.7 grams per pound of body weight per day—in the first place. Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis. Benefit 3 Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors. Benefit 4 Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, alon Continue reading >>
Is A Ketogenic Diet Really More Effective For Fat Loss?
The American Journal of Clinical Nutrition published a study last week to investigate claims that a ketogenic diet can facilitate greater fat loss than diets relatively higher in carbohydrate. Commonly known as “keto”, a ketogenic diet is a diet typically characterized by a 4:1 ratio of dietary fat to protein and carbohydrate and was originally used in the treatment of childhood epilepsy. It has been theorized that keto diets facilitate greater fat loss in humans as an absence of dietary carbohydrate forces the body to oxidize fat as its primary energy source. Taubes and colleagues set out to test this theory. Their study was conducted over eight weeks in a research facility known as a metabolic ward. Seventeen overweight or obese volunteers participated, with no opportunity to eat foods outside of the diets of the study. For the first four weeks, the subjects were fed a high-carbohydrate, high-sugar diet. Fifty percent of their total calories came from carbohydrate (338g per day), and 25% of their total calories came from sugar. The HCD diet totaled 2,739 calories per day. For the second four weeks, they were fed a very-low-carbohydrate, low-sugar ketogenic diet. Five percent of their total calories came from carbohydrate (36g per day), and 2% of their total calories came from sugar. 15% percent of the calories came from protein. The keto diet totaled 2,738 calories per day. Note that the caloric intakes were kept close to identical, meaning fat loss could only be attributed to the source of the food rather than its caloric content. The volunteers spent two days a week inside metabolic chambers, where their calorie expenditure was measured. Once every two weeks, their body composition was measured via a DEXA scan. The researchers also used doubly labeled water to m Continue reading >>
Diet 911: Ketosis For Dummies
Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>
How To Become A Fat-burning Machine With The Ketogenic Diet
Perhaps the most immediate and dramatic benefit of ketogenic eating is the opportunity for quick and efficient reduction of excess body fat. This also means easy, long-term maintenance of your ideal body composition. Ketogenic eating can make you an efficient fat-burning machine. When you are in full-blown keto, you enjoy complete dietary satisfaction, rarely feel hungry (even if you skip meals!), and never have to struggle, suffer, restrict calories, or force strenuous workouts in order to burn extra calories. Instead, you allow your body to naturally calibrate you to a healthy composition and weight. The scientists, medical professionals, and athletes on the ground floor of the keto movement can barely contain their excitement over its power to reliably reduce excess body fat, enhance neurological function, protect against diseases of cognitive decline, and slow the rate of inflammation and oxidative damage that are the essence of the (accelerated) aging process. Research has suggested it's also able to help prevent seizures, halt the growth of cancerous tumors, and improve athletic performance for all types of athletes.1 In essence, ketogenic eating allows you to benefit from the extraordinary (and scientifically validated) metabolic efficiency, general health, and longevity benefits of fasting—without having to starve yourself. When you're starving, engaging in a purposeful fast, or adhering to a nutritional ketosis eating pattern, your cells prefer to burn fat and produce ketones. Ketones burn efficiently and quickly in the body. In fact, they have been the preferred human fuels in our body for 2.5 million years of our hunter-gatherer existence.2 On the other hand, the high-carb, high-insulin-producing Standard American Diet (SAD) causes you to burn glucose (also Continue reading >>
Burn Fat With A Cyclical Ketogenic Diet
The Cyclical Ketogenic Diet What is a cyclical ketogenic diet and how does it help one burn fat? By the way, what even constitutes an optimal physique? This is different based on each individual’s unique genetic potential but researchers would agree that we should have a moderate to thin structure and good muscular development. While many have sought after a thin physique, the mantra of the 21st century is that strong is the new thin! We want to have a good body fat percentage (6-15% for men and 15-30% for women) and have developed well-toned musculature. This article discusses how to build muscle and burn fat with a cyclical ketogenic diet Ketogenic Diet and Fat Metabolism: A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the bodies metabolism to run off of fatty acids or ketone bodies. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to improved muscle development and fat metabolism (1, 2). The ketogenic diet is built around good fats such as grass-fed butter, coconut products, avocados, nuts/seeds, pasture-raised animal products and extra-virgin olive oil. This diet should also focus on low-carbohydrate fruits, vegetables and herbs as staple components. The fat levels will be between 60-80% of calorie intake. How Ketones Are Formed? The body has two major energy sources, it burns glucose or ketone bodies. The majority of people burn glucose primarily because they are constantly supplying a steady form of sugar, starches and proteins that can be turned into blood sugar. When one either fasts or goes on a low-carb, moderate protein and high fat diet they switch their energy source to fat. In particular, the fatty acids are broken down into keto Continue reading >>
Keto Diet Science: How Your Body Burns Fat
By now, you’ve probably heard about the keto diet. You've probably heard that it all but bans carbs and sugars, or that it's been clinically shown to reduce epileptic seizures in kids, or even that it helps people condition their bodies to burn fat. As we detailed in our recent feature on the keto diet, all of those things are true. But as any bodybuilder knows, you don't need to be on the keto diet to burn fat. Heck, you can do it with a focused meal and exercise plan. So we've been wondering: When your body "burns fat" for energy, what's really going on there? How exactly does the keto diet work? And why the hell is it called the "keto" diet, anyway? Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Well strap some protective boxing headgear over those thinking caps, bros, because we’re about to roundhouse kick you in the brain with some KNOWLEDGE. (For a detailed breakdown of the chemistry at work, be sure to check out our references: this explainer on ketone bodies from the University of Waterloo, and this ketosis explainer from Rose-Hulman Institute of Technology [PDF], plus our feature on the keto diet from the July/August issue of Men's Fitness.) Why does the body go into fat-burning mode? For most pe Continue reading >>