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 >>
A Guide To Ketosis
Here is the guide to ketosis. The contents of this article can be located here. If you're currently wondering what on earth ketosis even is, then you're in luck for I plan not only to befuddle but also to enlighten. All you have to do is read on. I've personally had fantastic results on keto, and I really believe in the validity of this diet - not only in terms of fat-loss, but also in terms of health-gain. There is a lot of understandable skepticism and tons of misconceptions about keto; I want to let newcomers know, however surprising it may be, that keto (or at least a diet low in grains/sugars and high in fats) is a very healthy diet with numerous benefits. This guide is very long so I've partitioned this post into subsections. The links contained within the contents are 'clickable' and will transport you directly to that section. You can also right click and select "copy link address" of a particular section/section title, and you can either bookmark it so that you can return to a specific section easily or you can give the link to a friend if you want them to read a particular section. If you want to return to the contents of the page simply click on the 'upwards' arrows that are next to each of the section titles within the main article. Contents I. Why You Should Care About Ketosis: The Benefits of a Ketogenic Diet 1A. Ketosis Increases Neuronal Stabilization and Mental Focus 1B. Ketosis Promotes the Loss of Body-Fat and LDL Cholesterol 1C. Ketosis Eliminates Various Ailments such as Type 2 Diabetes and Hypertension 1D. Ketosis Treats Several Diseases such as Alzheimer's and Various Cancers 1E. Ketosis Promotes Cardiovascular Health 1F. Ketosis Preserves Lean-Body Mass 1G. One Will Lose Body-fat More Quickly on Keto Than Not 1H. Ketosis Blunts Appetite and Incre Continue reading >>
Sour Patch Candy
TESTIMONY OF THE DAY 100 pounds lost!: “I do want to say a huge thank you to you (Craig) and Maria both. I was about 285lbs at my heaviest. I first started losing by switching to a paleo diet, but eventually stalled at about 240. I found your site, bought your books and switched to keto. As of this morning I weigh 181. Still have a way to go to my goal weight but I know keto will get me there! Oh, and I no longer suffer at all from my ulcerative colitis!!!” – Sam 100 Pounds Lost Club! If you have had much success on the ketogenic diet and would like to share your story and before/after photo, please hit contact me button and share your story! In return we will give you one month FREE at Keto-Adapted.com. Each week we have a meeting on Sundays at 4:45pm central. One thing that helps people in AA is sharing their story and encouraging others. If you are willing to speak up and share your testimony during a meeting we would be honored to listen! Sugar Free Sour Patch Candy This is a fun recipe! I made it with STUR natural sweetener too, which adds color as well as taste. If you do not have Hibiscus tea, that isn’t going to change the taste, but the candy will not be pink. You can play with different flavors to your liking! After fructo-oligosaccharides the highest short chain fatty acid yielding prebiotic is — collagen. That’s right. Collagen (like the great lakes gelatin collagen hydrolysate) is a great prebiotic. So adding gelatin or bone broth can be a great prebiotic without adding any carbs. Continue reading >>
Why I Ditched Low Carb
Of course I won’t throw my potato at you, Sweet Pea, because I plan on eating it!! With LOTS of butter! Ann Marie, I just love you because, with your suggestions, I have made my biggest strides in recovery. But returning to carbs has been an absolute blessing from above! I have struggled with my temps for years. At one point I was put on Cytomel to bring them back up. Which it did, but as soon any situation made me falter, my doctor upped my dose to bring them back up. I ended up being hyperthryoid, so he took me off cold turkey. I later found out that stopping thyroid meds that way can be deadly. Which didn’t surprise me because at that time I felt like I was dying. Needless to say my temps absolutely plummeted. In retrospect, I have suffered with adrenal issues for most of my life, but that situation started a complete down-fall that I am still trying to recover from today. When I burned out to the point of total bedrest, my new doctor took me off everything. He told me to limit my carbs because it would be too energizing to my adrenals. No sugar, no fruit, no caffeine, no alcohol and especially, no wheat. He said it clogged the thyroid. I felt like it would have been easier to graze on the grass in my backyard. But I listened to what he said and was pretty much living a paleo lifestyle, although I didn’t know it then. While I finally got off of bedrest, I am still house-bound three years later. I was so frustrated! I felt schlumpy, fat and like a potato. I couldn’t understand if I was eating so well, why wasn’t I getting better during those three years? Well, Ann Marie to the rescue!! When I read about upping my carbs to bring up my temps and feel better overall, it made total sense to me. I had no fear in giving it a whirl because I’ve got nothing to los Continue reading >>
Fruit On The Ketogenic Diet
The ketogenic diet is a low-carbohydrate diet used as a form of treatment for seizures, as well as a diet to promote weight loss. The premise of the diet is to get you in a state of ketosis so that your body uses its own fat cells for energy, instead of glucose. As all-carb foods, fruits aren't a major part of the ketogenic diet, but that doesn't mean you need to cut them out completely. You should, however, be extra cautious about how much fruit you eat. If you're not sure how fruit might fit into your ketogenic diet, consult your doctor or a registered dietitian for help. Video of the Day The ketogenic diet uses a ratio of fat to carbs to determine the amount of carbs you're allowed to have on the plan. Generally, the ratio is 3 to 4 grams of fat to every 1 gram of carb. For example, if you're following a 1,200 calorie diet, you'd be limited to about 9 to 10 grams of carbs a day, with the rest of the calories coming from fat and protein. Your doctor or dietitian determines the number of calories and carbs you need on your ketogenic diet. Although fruits are low in calories and rich in vitamins and minerals, all the calories come from carbs. The amount of carbohydrates in fruit varies, but a typical serving, which ranges from 1/2 to 1 cup, contains about 15 grams. Being limited to no more than 10 grams of carbs a day on your ketogenic diet doesn't leave you much room for carb-heavy fruit. But you may be able to fit in some fruit on occasion if you choose those with fewer carbs per serving and are careful when measuring. Lower carb fruit options include rhubarb, peaches, casaba melon, starfruit, grapefruit and watermelon. One cup, or 122 grams, of raw rhubarb has 5.5 grams of carbs; 1 cup of sliced starfruit, which is 108 grams, has 7.3 grams of carbs; and 1/2 cup of cu Continue reading >>
Low-carb Fruits List Allowed On Keto Diet
All the doctors recommend eating fruit to lose weight. They’ve told us to eat 2 portions each day. Well, fruit is healthy, has lots of health benefits, but it’s also really easy to overeat it. And those 2 portions become 10 without even realizing. So, the point is that fruit has carbs. And in keto or low carb diet you are minimizing your carb intake and if you eat a lot of fruit you can easily go over your with your carbs. Treat fruit like dessert or like candy to make sure you aren’t eating too much. Always measure your fruit and keep your carb count accurate. Also, remember that eating fruit can prevent you from fully keto-adapt. They can also kick you out of ketosis if you are too sensitive. Here is a list of the fruits that you can enjoy in the smallest amount possible on a ketogenic/ low carb diet. Serving size: ¼ cup (for sedentary people on keto) Berries Berries contain phytonutrients that have been proven to prevent aging of the tissues or diseases like cancer and dementia due to the antioxidant effects. Blueberries 4.1 Blackberries 2.7 Raspberries 1.5 Strawberries 1.8 Avocado You might look confused, but yes Avocado is a fruit with great health benefits. Great source of potassium ( 100 g provides 14% of the RDA). Per 100 g avocado has 9 grams of carbs, but 7 grams are fiber, so doing the math there are only 2 NET grams carbs. Avocado is a great source of monounsaturated fatty acids that protect you from heart disease, diabetes, and even cancer. Very rich in vitamins. So, don’t forget to put avocado on your shopping list and eat it daily. It does miracles to your overall health. Coconut Coconut meat is what you should eat. Fresh or dried. You can add it to your smoothies. Helps with digestion and elimination. Great for weight loss because coconut contai Continue reading >>
How Do I Get Back Into Ketosis Faster After Cheating?
Did you let go of your low carb diet for the holidays? Have a free meal? Maybe a carb up? Or go out to dinner? Restaurants are well known for hiding sugar in their salad dressings and putting other carby ingredients into their food that you might not know about. What you expect to be low carb isn't always as low as you think. All it takes is a single teaspoon of sugar in the salad dressing or a light dusting of flour on that chicken breast and you'll experience the consequences without even know why! However, all is not lost! You can recover from your setback and get back into ketosis almost as fast as water fasting by following the diet plan outlined below. If you went to a Christmas party, you might not have been able to tell if your food was really free of carbs, or not. You might have not wanted to upset the host, or you didn't want to feel left out, so you ate something that wasn't on plan. Tempting Christmas treats are the downfall of many. Perhaps, you deliberately caved in to those delicious looking cupcakes or a soft, fluffy donut that your boss or co-worker brought into the office. The holidays are not the only time that your self discipline and love for low carb eating will be put to the test. Maybe you went on vacation and decided to not bother with all of that carb counting stuff. If so, you might have gained a few pounds. You also might have decided to chuck the low-carb dieting game, kick back, eat what you consider a normal diet, and just enjoy your vacation. All of that delicious food looked too good to pass up! If you work out regularly and did a carb up to improve hormonal balance by bumping up your Leptin level, you might also be wondering if there's a way to get back into ketosis more quickly than water fasting. If so, this article will help you, to Continue reading >>
Should You Eat Periodic “cheat” Meals?
200 Comments I get a lot of questions about cheat meals. Are they allowed on the Primal Blueprint? Is there a reason someone should actively seek to eat unhealthy food from time to time? The allure of the cheat meal is obvious: you get to eat stuff that’s otherwise off-limits and extremely delicious. You get to throw caution to the wind for a night. It’s like vacation and you’re a food tourist. But are there actual benefits? Today, we’ll take a look. As I see it, there are three arguments to be made for including periodic — that is, scheduled or preordained — cheat meals in your otherwise solid Primal eating plan. The Psychological Deload Some people can stick to their strict diets with metronomic regularity. They have no issues avoiding “those foods” and feel zero compulsion to cheat. That’s me, for the most part. I’ll pick at the odd crusty piece of bread with butter in a restaurant or birthday cake offered to me, but I’ll just as often decline to partake. But not everyone is like that. For some folks, hewing to the Primal eating plan takes willpower. It’s not so much that you’re constantly fighting off temptation. It’s that sometimes a burger sounds awesome. Sometimes your buddies want to go out for beers and wings or cosmos and gyoza (yep, those are my gender-biased happy hour corollaries and I’m sticking to them) and you’d like to join them. The cheat meal is a great way to take the load off, let loose, and maintain your sanity. It can ensure dietary compliance and there’s even recent evidence that it may make your diet more effective: Women were placed on a cyclic diet consisting of three phases. For each phase, they reduced calories for 11 days followed by 3 days of ad libitum (i.e. at one’s pleasure) eating. After the three ph 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 >>
Is A Ketogenic Diet Right For You?
While food trends come and go, high-fat diets—lauded for their weight-loss potential and brain-function benefits—have proven to have some staying power. Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance… Check out this Q & A from the Wellness section of Goop.com While food trends come and go, high-fat diets—lauded for their weight-loss potential and brain-function benefits—have proven to have some staying power. Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance. She’s spent the past two years rigorously studying the ketogenic diet—high-fat, low-carb, moderate-protein. Named for ketones, which Gottfried explains are “the energy source made by the body when there’s not enough carbohydrates to be burned for energy demand,” the goal of the diet is to get the body to burn fat instead of sugar. Gottfried recommends the keto diet (as it’s commonly called) to help with a range of brain and focus issues—she finds ketones to be “very efficient fuel for the brain”; she also says it works well for some patients (not all) who want to lose weight but have trouble kicking sugar cravings. We talked to her about who the keto diet is right for (and whom, or when, it isn’t); the nutritional ins and outs of mastering it; and which keto-friendly meals are healthy for practically everyone, regardless of what diet we do (or don’t) practice. (Unrelated to the ketogenic diet, Gottfried consulted on our vitamin and supplement protocol, High School Genes, designed for women who feel like their metabolism might be slowing down. Of course, it’s not intended to diagnose, treat, or prevent any disease; and you can see more about it here.) Q&A with S Continue reading >>
Can I Eat Fruit On Keto?
Fruit is delicious, no one can really argue that point… but, how do fruit and keto mix together? Can you eat fruit on keto? Well then, what fruits can I eat on keto? So many fruit-based questions! We’ve already talked about what vegetables you can eat on keto. Now we’re going to have a discussion about fruit. Fruit? But there’s so much sugar in fruit! Are you trying to make me fat? Calm down there, champ. Yes, there are many fruits that are pretty high in sugar, but there are also a bunch that aren’t really that bad. Fruit contains a lot of beneficial vitamins, minerals and polyphenols, and if you’re really craving some pomegranate this time of year, you might as well go for it. Just in moderation. I like to add freeze dried fruits to baked goods in lieu of fresh fruit because they don’t go to waste, the portion is easy to control, and I find they pack in more flavor because they’re so concentrated. But, on to the questions! So, what’s so great about fruits? They’re all sugar! Okay, kind of true. Fruit does contain a lot of sugar. However, fruit also contains a lot of both soluble and insoluble fiber. Soluble fiber not only helps to keep our micro biome by acting as food for our gut bacteria (technically, called a prebiotic) healthy and well-fed, but it can also bind to excess cholesterol and hormones, and clear them from our guts. Fruit is also high in a variety of vitamins, minerals, antioxidants and other polyphenols. As many of these compounds are destroyed with cooking, and we tend to cook our vegetables, fruit can be the best option for obtaining necessary vitamins, like vitamin C. Well, what fruits are best on a keto or low carb diet? Berries. I’m not even going to pretend like it’s a close call. Berries are loaded with nutrition, and tend Continue reading >>
But I Want My Watermelon! (sorry, No Fruit On Keto)
There are a few responses one often hears when the topic of what foods are permitted and which are verboten on the ketogenic, low carb/high (LCHF) diet. In no particular order, the following jump to mind: "Oh, that's the high protein diet I've heard about" "My doctor won't let me do that. She says my cholesterol will go sky high." "What? No fruit?! That's a deal breaker." Yes, it's true. Fruit is not on the food list I follow , as described here . It surprises many people who are considering following the ketogenic protocol. It surprised me. Fruit is good for us, right? Apples and bananas and grapes and cantaloupe and pineapple, pomegranate and plums and pears. (That's a lot of alliteration!) We've been told to include these in a so-called healthy diet. And we love fruit. Who doesn't love fruit? We love fruit like we love love layer cake, blueberry danish and Snickers bars. And for the same reason: they're sweet. Keep in mind that this way of eating is all about eating very low carb. Ideally, less than 20 grams a day. (I tend to be closer to about 10 a day). Sugar is just about the highest carb delivery food there is. Carbs and sugar are the same thing as far as our livers are concerned. Simply put, when we eat, the liver does it's thing. If there is carbohydrate available, whether that carbohydrate comes in the form of table sugar, whole grain bread, potato or even our beloved fruit, the liver pumps out glucose - yet another word for sugar. Think of it this way: if it tastes sweet, it's high in carbs. Even if it comes packaged in a peach, papaya or a fig. [For reference, an apple has about 20 grams of carbohydrate. Not only would that be more carbs than I'd eat on a normal day, it would probably knock me out of ketosis , trigger cravings. and I'd be hungry an hour lat 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 >>
Will A Cheat Meal Knock Me Out Of Ketosis?
“Is a cheat day okay? The answer to your question is, if you are keto adapted. As I said before, that means that your cells essentially are running on ketones for fuel, as opposed to running on glucose, which is what the vast, vast, vast majority of Americans are running on, and therefore there’s all this disease here. The genesis of these metabolic diseases has to do with consumption of simple carbohydrates. So if you are keto adapted, and you’ve done your requisite carbohydrate depletion for 8-12 weeks, I always call this the clamp. If you were to go and eat a very, very heavy, carbohydrate-laden meal, because of the fact that you have this “clamp” if you will, if you were to go and test your blood sugars, they’re not going to shoot up to the point where you believe they may have shot up. If an individual that were not keto adapted were to eat, for example, a Snickers bar, their blood sugars may shoot up to 200 transiently. This is what we see: the blood sugars go up transiently in a keto-adapted individual and then they’re clamped right down within an hour or two to that normal level. The answer to your question is no – if you are a keto adapted individual and you are running your cells on fat, is a cheat meal going to knock you out of ketosis? No, it’s not going to knock you out of ketosis. Now, if you are an individual that is on the threshold of being in ketosis and you’re knocking your carbohydrates down – let’s say you started at 75, now you’re at 50 – and you go and eat a carbohydrate-laden meal? Yes, you’re going to have a problem. That is definitely going to delay your transition into ketosis, because what you’re doing is, you’re telling your body, “Hey! Up-regulate the enzymes that allow me to metabolize the carbohydrates Continue reading >>
Will Eating Fruit Stop My Low-carb Ketosis?
Many diets help you lose body fat. For example, a ketogenic -- or low-carbohydrate -- diet is an effective method. You must restrict your total carbohydrate intake and specifically avoid certain types of carbohydrates to remain in ketosis. Consult a health care professional before beginning any dietary program. Ketogenesis Ketogenesis is the state where you are primarily burning free fatty acids, or ketones, for fuel. While your body will always burn sugar and amino acids to a degree, when your freely available sugar is depleted, your body may turn to ketones as its primary fuel. To achieve a ketogenic state, you must avoid all non-fibrous carbohydrates to deplete your glycogen, or sugar levels. This is accomplished more quickly with regular, intense exercise. Exercise depletes the glycogen in your muscles, and the more you deplete, the faster you achieve ketosis. Glycemic Index All non-fibrous carbohydrates have an effect on your blood sugar levels. Whether your source is fruit, grains or soda, all carbohydrates raise your blood sugar a hour or two after consumption. The degree to which your blood sugar is raised depends on both the quantity of carbohydrates you consume and the type. This is called the glycemic index, which is a rating scale from 1 to 100. The higher the number, the greater the spike in blood sugar levels. Fructose has a low glycemic index, generally around 20. This means fructose does not generate a large spike in your blood sugar levels, but will instead have a slower, more modest release of energy, according to a study published in the July 2002 American Journal of Clinical Nutrition. Ketosis While on the surface it may seem like fructose is the ideal choice due to its limited effect on your blood sugar and insulin levels, it is more complicated tha Continue reading >>