I’m not sure if I really understand the idea of exogenous Ketones putting ones body into a state of KETOSIS, in that their own fat cells will be burned for fuel. Won’t the body just use the exogenous ketones and energy and continue to use glucose sources as well? How does taking ketones, make the body burn it’s own fat stores? I always thought that one would have to be in a state of energy deprivation for the body to actually begin to use the TG in the fat cells to generate ATP. Please let me know what I’m missing…
#3: Next, calculate your protein requirements. If you are active, Target 0.8-1.2 g of protein per pound of weight. This is a simplified version of a complex calculation you can do, which is dependent on your lean body mass, how active you are, etc. If you have a lot of weight to lose, you’ll wan to adjust this number down to more like 0.5-.6g per pound (consult the above calculator) You can multiply this by 4 to see how many calories total that would be.
Pro Tip: Kick-start ketosis with a teaspoon or two of MCT oil or Brain Octane Oil. MCT oils are medium-chain triglyceride fats that bypass the lymphatic system entirely and are uniquely absorbed by the liver in much the same way as carbs. In the liver, they are quickly converted into ketone bodies rather than glucose (carbs), so they’ll expedite the keto process.
I'm constantly on the lookout for low-carb diet and ketosis friendly option that allow hard charging athletes, especially athletes who have glycolytic, high-intensity demands during sport, to get a “slow bleed” of carbohydrate into their body. For example, “UCAN Superstarch” is one such option, but, unfortunately, I've found that many athletes and exercise enthusiasts tend to get gastric distress or excessive fermentation from that slow-release starch.
Short-term results for the LGIT indicate that at one month approximately half of the patients experience a greater than 50% reduction in seizure frequency, with overall figures approaching that of the ketogenic diet. The data (coming from one centre's experience with 76 children up to the year 2009) also indicate fewer side effects than the ketogenic diet and that it is better tolerated, with more palatable meals.[3][49]
-Cancer: Numerous studies have found that the risk for cancer increases with high blood sugar, which makes sense, since cancer cells feed primarily on glucose. This includes cancers of the endometrium, pancreas, and colon and colorectal tumors. Tim Ferriss recently hosted a fantastic article by Peter Attia about this very issue, and how ketosis may indeed be a potential cancer cure.
The low glycaemic index treatment (LGIT)[48] is an attempt to achieve the stable blood glucose levels seen in children on the classic ketogenic diet while using a much less restrictive regimen. The hypothesis is that stable blood glucose may be one of the mechanisms of action involved in the ketogenic diet,[9] which occurs because the absorption of the limited carbohydrates is slowed by the high fat content.[5] Although it is also a high-fat diet (with approximately 60% calories from fat),[5] the LGIT allows more carbohydrate than either the classic ketogenic diet or the modified Atkins diet, approximately 40–60 g per day.[3] However, the types of carbohydrates consumed are restricted to those that have a glycaemic index lower than 50. Like the modified Atkins diet, the LGIT is initiated and maintained at outpatient clinics and does not require precise weighing of food or intensive dietitian support. Both are offered at most centres that run ketogenic diet programmes, and in some centres they are often the primary dietary therapy for adolescents.[9]
Ben – curious about your thoughts on this. I went into ketosis (using LOTS of coconut oil) but it raised my cholesterol and doc was worried about my lp(a) level (17mg/dL on VAP) even though crp was 0.5, trigs 51 and a1c was 5.2. Advised a low fat diet. Have you seen this before with folks on a lchf/ketosis diet and is there anything to be concerned about? Off to read your coconut oil article. Thank you!
You state that many athletes and very active people could benefit from 100-200g of carbs a day, and be back in ketosis in a few hours. Any particulars on which kind of activities or say how long/many training sessions would benefit from this to balance hormones. I train mma 3-4 days a week and also do lots of hiit and strength training as well. Just trying to see if this is a situation where i would benefit from your suggestions. Thanks!

This article really bothers me in that if you do a few incorrect things with this diet, it will actually do more harm than a full carb diet. I have been in ketosis for a month or so but to what detriment? Based on the “ketosis darkside” list you highlighted, i could be doing any or all of these without realising. Could i share with you my meal plans and see if in your opinion they are beneficial and healthy or if im digging myself an early grave?


In Asia, the normal diet includes rice and noodles as the main energy source, making their elimination difficult. Therefore, the MCT-oil form of the diet, which allows more carbohydrate, has proved useful. In India, religious beliefs commonly affect the diet: some patients are vegetarians, will not eat root vegetables or avoid beef. The Indian ketogenic diet is started without a fast due to cultural opposition towards fasting in children. The low-fat, high-carbohydrate nature of the normal Indian and Asian diet means that their ketogenic diets typically have a lower ketogenic ratio (1:1) than in America and Europe. However, they appear to be just as effective.[53]
Are you sure you have your percentages correct? Keto is 80% vegetables , 10% fat and 10% proteins. The diet you seem to be talking about sounds like Atkins. As a diabetic, keto has given me normal blood sugars with much less insilin, no more cravings, no more hunger. I’ve also lost 12 pounds in 6 weeks since I started it. Look up Dr. Berg. He has hundreds of YouTube postings with all questions addressed. Goes into the medical science behind our bodies. Minerals, vitamins , what we actually need to make our bodies function.
This was a great read , Steve, thanks! I’m 19 days in but forever educating myself. Wish I’d been more prepared for the keto flu cos’ that hit me HARD! Out the other side now though and hoping to see some improvements in my cycling endurance and less reliance on the gels and goos! I’ll also be doing lots of HIIT for some racing that I’ll be doing this winter (in the UK) so looking forward to experimenting with that! As a former (and maybe still current) sugar lover, the dessert tips were especially useful. Thanks again!
But not everyone’s a fan. “For most people, going keto means jumping on the diet of the moment bandwagon,” says Jackie Newgent, RDN, a culinary nutritionist in New York City and the author of The All-Natural Diabetes Cookbook. “For most, it’s a fad diet that will offer temporary results.” That runs counter to Newgent’s usual advice to find an eating plan you can follow for a lifetime. She also worries that reducing carbs as much as the original keto diet calls for will cut out nutrient-rich foods, like whole grains, certain veggies, and fruits.
Protein: When people first reduce carbohydrates in their diets, it doesn't seem as though the amount of protein they eat is as important to ketosis as it often becomes later on. For example, people on the Atkins diet often eat fairly large amounts of protein in the early stages and remain in ketosis. However, over time, some (perhaps most) people need to be more careful about the amount of protein they eat as (anecdotally) the bodies of many people seem to "get better" at converting protein into glucose (gluconeogenesis). At that point, each individual needs to experiment to see if too much protein is throwing them out of ketosis and adjust as necessary.

I never respond to anyone online, but I felt compelled to respond to this. First off, rice and corn are grains. I’ve found since doing the ketogenic diet, was that my g.i. issues disappeared. Something is happening with breads, certain fibers, and grains. Within 6 weeks, my severe abdominal pain and cramping and “D” went away. My heartburn and indigestion disappeared, and I no longer experience “slow digestion” (I have no other way to explain what I was feeling”. My IBS symptoms are gone. I was able to get off the antispasmodic drugs my doctor had me try. I feel this way of eating is going to have to be a permanent lifestyle change. I was able to lose 45 lbs in the first 8-10 months, bring my a1c down from 5.8 to 5.0. I’m absolutely a firm advocate for the keto way of eating. I’m not dissing on anyone who is against this way of eating, I’m just saying that my symptoms from the past 25 years, I believe were totally due to the poor diet I used to have. Pizza, cake, ice cream, cookies, chips, poptarts, crackers, tv dinners, corn, potatoes, rice, beans, pasta and breads….when I find myself wishing for those things, I think of how I used to feel. Also….I got severe “hemmies” when I had my children, and they stayed with me. Since I’ve been eating the “keto way”, I’ve not had any hemmorhoidal (sp) flare ups. I spoke with my doctor, he’s on board with this diet if it means no more pain, or “D” or “H”. Everyone is different. I just happened to stumble upon this way of eating purely for my a1c. I was pleasantly surprised when my health issues went away too. If anyone else reading this has G.I. troubles, speak with your doctor about this way of eating. What was right for me may not be right for you. I’ve been doing keto for 2 years now. The weight has stayed off, and my tummy troubles have been kept at bay. Thank you for letting me ramble!


As you’ve said and others, I did this for weight loss not medical purposes. While it got me to the weight I am, I’m now having to watch my carbs and protein and calories. I’m stuck at the same weight for now, but my doctor said that my body may not level out until I’m at my goal weight (around 100 more to go). I’m not necessarily complaining, but this crap is scary when experiencing it. And now if I eat slightly too many carbs, the wrongs carbs, too little protein, or anything that my body disagrees with, I crash.
Kite Hill Almond Yogurt, plain. I picked it up at Mother’s Market in SoCal, although I’m sure other nationwide health food chains would carry it. It’s really rich and I enjoy it sprinkled with some New Zealand sea salt crystals. The crunch and saltiness of the crystals really complements the richness and nuttiness of the yogurt. One net carb per serving!!
The concentration of ketone bodies may vary depending on diet, exercise, degree of metabolic adaptation and genetic factors. Ketosis can be induced when a ketogenic diet is followed for more than 3 days.[34] This induced ketosis is sometimes called nutritional ketosis.[35] This table shows the concentrations typically seen under different conditions[1]
On a low carb or ketogenic diet my fasting blood sugar is 90-120. I think it may get higher the lower carb I go. Most internet sources say don’t worry about it, worry about your Ha1c. Is this insulin resistance? Anyone have better information? If I do a water fast my morning blood sugar will go down and down each day, til it reaches about 50 in 4 days. But as soon as I start eating it pops right back up.

Eating right on the keto diet can be a bit tricky, as you'll want to focus on the right food choices that will keep you in ketosis all day long. And of course, that means avoiding sugary and processed foods as much as possible, as these foods can jeopardize all that fat-burning action you worked so very hard to achieve. To keep you fuller longer, registered dietitian Abbey Sharp, RD, recommended focusing on high-fiber and high-fat food sources that are also low in carbs. This keeps you satiated fast, she said, since both fat and fiber are very satiating.

To conclude, athletes may consider adopting a ketogenic diet in the hope of improving endurance, well being and body composition but unless the diet is well formulated they risk causing fatigue, under fuelling and ultimately compromising performance. There is currently insufficient scientific research to definitively support the use of ketogenic diet for athletes to improve performance, although beneficial effects on fat oxidation, body composition and well-being have been described. However, the anecdotal reports of success and the increasing number of pro and elite athletes claiming to be experimenting with the ketogenic diet is compelling. Furthermore, people who are training and competing at a sub elite level may have a greater net benefit from the effects of the diet on recovery, wellness and body composition that may outweigh the loss of top end power resulting from the diet. Finally, it is unknown if there would be a beneficial effect of following the ketogenic diet but adding in strategic carbohydrate refeeds around more intense training and competition periods. Given the popularity of the ketogenic diet, one hopes these questions will be addressed in the near future. 
Day 3: I'm tired AF. Like the kind of tired when you're so exhausted you have to use your left arm to lift your right arm. Somehow, I pried myself out of bed to work out only to realize cardio has never been more hardio, so some chill strength training was going to have to do. (I Now Know These 8 Things About Exercising While On the Keto Diet.) Nonetheless, feelings of lethargy were to be expected, says Dr. Axe, who says days 2 and 3 were also the hardest for him the first time he tried keto. "Every body is different," he assures me. "Some people feel better by day 5, others take two weeks."

Aguirre said that one serving (or one-fifth of an entire avocado fruit) of an avocado contains 4.5 grams of fat. Most of the fat is in the form of healthy monounsaturated fats, she suggested, which is ideal for those observing the keto diet. Guacamole also contains several vitamins and minerals, according to Aguirre. Among those include potassium and vitamin C, she added.


Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures and kidney stones.[3] The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone.[37] About 1 in 20 children on the ketogenic diet will develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone.[38] The stones are treatable and do not justify discontinuation of the diet.[38] Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in a sevenfold decrease in the incidence of kidney stones.[39] However, this empiric usage has not been tested in a prospective controlled trial.[9] Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:[38]
Here’s encouragement…it’s not all about weight in the beginning. As you ween off of sugar (which is really poison to your body), your body has to start getting rebooted. I had a solid week or more of serious detox. I knew that getting the poison out of my body was going to be significant, and it was. Don’t be discouraged. It’s well worth it to truly rid your gut and body of cancer-causing poison, not to mention your ability to fight disease. The acid level will change. Your arthritis (joints) will improve. Stick with it and don’t give up. Your family is worth it!
Type II diabetics can reduce their risk of developing these complications by keeping blood glucose levels within a healthy range (4.5 - 6.5 mM). This can be achieved using insulin injections, but using insulin is not without side effects (i.e hypoglycemia requiring assistance and weight gain)101. Therefore dietary carbohydrate restriction is likely to be a good lifestyle change to help with diabetes management,. Companies such as Virta Health are popularising this approach to diabetes management and pioneering the use of technology to improve compliance. The benefits of carbohydrate restriction include:
A high proportion of energy from ketone oxidation is transferred to the electron transport chain at the start (as NADH+), in comparison to the energy from fat, where a high proportion is transferred ‘downstream’ (as FADH). This means that, even though there is a high amount of ‘potential energy’ in a fat molecule, less of this can be transferred to ATP.   

After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.
Dr. Perlmutter is a pioneer in medicine. His approach to brain health offers us the opportunity to get to the underlying cause of some of the most challenging diseases. Dr. Perlmutter offers a holistic approach to neurology, treating the whole person body, mind and spirit. His approach is evidenced-based and cutting edge providing options and hope to individuals with significant neurologic challenges.

Some clinicians[37] regard eliminating carbohydrates as unhealthy and dangerous.[38] However, it is not necessary to eliminate carbohydrates from the diet completely to achieve ketosis. Other clinicians regard ketosis as a safe biochemical process that occurs during the fat-burning state.[35] Ketosis, which is accompanied by gluconeogenesis (the creation of glucose de novo from pyruvate), is the specific state that concerns some clinicians. However, it is unlikely for a normally functioning person to reach life-threatening levels of ketosis, defined as serum beta-hydroxybutyrate (B-OHB) levels above 15 millimolar (mM) compared to ketogenic diets among non diabetics, which "rarely run serum B-OHB levels above 3 mM."[39] This is avoided with proper basal secretion of pancreatic insulin. People who are unable to secrete basal insulin, such as type 1 diabetics and long-term type II diabetics, are liable to enter an unsafe level of ketosis, eventually resulting in a coma that requires emergency medical treatment.[citation needed] The anti-ketosis conclusions have been challenged by a number of doctors and advocates of low-carbohydrate diets, who dispute assertions that the body has a preference for glucose and that there are dangers associated with ketosis.[40][41]
Diabetic ketoacidosis occurs when ketone levels become too high and poison the body. This condition is more common in people with type 1 diabetes because their bodies don’t make insulin. In the event that their ketone level rises, their bodies are unable to produce insulin to slow down this production. If left untreated, this condition can lead to a diabetic coma or death.
This meta-analysis also provides us with an explanation for why keto and low-carb diets have not always been found to confer better weight loss than low-fat diets. When protein and calories are controlled, changes in weight loss results remain relatively equal. This not only supports the theory that calorie deficits are the key to weight loss, but it also provides evidence against the hypothesis that carbs and insulin are the cause of obesity. [25]
Ketosis occurs either as a result of increased fat oxidation, whilst fasting or following a strict ketosis diet plan (ENDOGENOUS ketosis), or after consuming a ketone supplement (EXOGENOUS ketosis). When in a state of ketosis the body can use ketones to provide a fuel for cellular respiration instead of its usual substrates: carbohydrate, fat or protein. 
The former NFL star loves adding avocados to his daily diet as part of the keto program. “I have to take in a lot of fat, and the number one fat comes from avocados,” he told GQ. “It’s a super food. And even if that’s not your diet, it’s incredible food for you. I put them in my smoothies, guacamole, a bunch of different things. For me it’s more than just trying to stay in shape for sports, it’s a way of life, of trying to be healthy.”
So which MCT to pick? Brain Octane (pure C8) provides the fastest rise in ketones and burns the cleanest, with minimal gut irritation. XCT oil is more affordable but works more slowly with less direct cognitive effects. The capric acid C10 in XCT Oil doesn’t break down into ketones as quickly as pure caprylic C8, but capric acid C10 is more affordable, so you can save money by going with the XCT oil. XCT oil still goes to brain energy, just not as quickly as Brain Octane. Both can be used for energy without processing by the liver, unlike many other fats and oils.
The keto diet is known for helping people lose a few pounds very quickly, says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center. Carbs hold on to more water than protein or fat, so when you stop eating them, your body releases all that extra H2O by making you pee more. As a result, the scale might read a few pounds lower, and you may look a bit leaner.
This has been an amazing experience! I can’t believe that it’s been a year since I started this journey! It hasn’t always been easy, but with hard work and determination it has paid off! I don’t feel like I have to stand behind the kids during family photos anymore! I feel good about myself and all that I have accomplished! If I can do it, anyone can do it! My husband and I have been married for 22 years and we have a daughter that is a Senior and our son is a Sophomore. I also work full-time as a Speech Therapist for the school system. Life is always busy, but make the time for yourself! I get up every morning at 5am to get my workout in without any interruptions! I feel truly blessed that I found Jen a year ago! She has helped me so much in this journey! I don’t know what I would do without her! You have really made a difference in my life! So, thank you!

Enter the Internet. I tried a bunch of things… ordered this powder and that “organic concoction,” etc… nothing… I’m the cook in the family and my love for food has reared its beautiful head again. So in the spirit of finding a balance and battling my own obsessive issues, I eventually found a tea online that’s touted as a “detox” tea but I wouldn’t really call it that. I would describe it as doing the same thing for my obsessions that, say, chamomile tea does for relaxation. It literally “relaxes” my obsessions an mental “food shackles.” Yes, everything about it feels “salesy,” but I’ve tried literally a ton of these things and this one has had an extremely positive effect on my cravings to the point where I finally feel like I’m in control of my “food brain” again. This is what I’ve been using https://bit.ly/2K9pdUK and I’d love to know your thoughts on it.. Do you think it’s all in my head and that mind over matter is better than anything out there or do you think this is something I should stick with?


Interesting article and I applaud you challenging any way of eating as so many of us are like sheep these days. However, for me, it’s really all about sugar. For example, the significant results of lowering sugar intake on type two diabetics should not be ignored. Look up Dr David Unwin’s success in the UK where many of his patients are in remission and, off their medication. I started a low sugar way of eating (diet is not a good word for anyone) Two years ago. I lost 20 kgs and have kept it off. I’ve looked at the science, I’ve looked at the manipulative history and current strategies of food manufacturers, but moreover, I look at my own results. Like you, I want my own ‘truth.’ We need to take individual responsibility in all areas of our lives to do that, instead of jumping on the next wagon of craze.
About 20% of children on the ketogenic diet achieve freedom from seizures, and many are able to reduce the use of anticonvulsant drugs or eliminate them altogether.[3] Commonly, at around two years on the diet, or after six months of being seizure-free, the diet may be gradually discontinued over two or three months. This is done by lowering the ketogenic ratio until urinary ketosis is no longer detected, and then lifting all calorie restrictions.[45] This timing and method of discontinuation mimics that of anticonvulsant drug therapy in children, where the child has become seizure free. When the diet is required to treat certain metabolic diseases, the duration will be longer. The total diet duration is up to the treating ketogenic diet team and parents; durations up to 12 years have been studied and found beneficial.[9]
Kite Hill Almond Yogurt, plain. I picked it up at Mother’s Market in SoCal, although I’m sure other nationwide health food chains would carry it. It’s really rich and I enjoy it sprinkled with some New Zealand sea salt crystals. The crunch and saltiness of the crystals really complements the richness and nuttiness of the yogurt. One net carb per serving!!
But if no carbs are available, our bodies start burning fat as a primary fuel source and producing ketones in the liver, which the body can turn into energy. This metabolic state, called ketosis, is what happens when someone is starving. But it's also how Harper's body works every day. His system relies on fats like butter, oil, and lard as a primary energy source instead of packing them on as in-case-of-emergency poundage.
A common belief among keto devotees is that your body not only switches to burning fat on keto but that a low-carb, high-fat diet turns you into a “fat-burning machine.” Now that you’re not eating pizza crust, your body is going to burn through all of its own fat, calories and laws of thermodynamics be damned. But you don’t magically burn off your love handles just because you changed your fuel source. As much as the three macronutrients have different uses in the bodies, when it comes to gaining and losing weight, calories are calories are calories.

Another product of elevated levels of free FA is polyunsaturated FA (PUFA). The potential ability of PUFA to block seizure activity in the brain is speculated to be associated with KD. Some mechanisms are thought to be a direct inhibition of voltage-gated sodium and calcium channels, modulation of a lipid-sensitive potassium channel, the activity of the sodium pump to limit neuronal excitability, or the induction of expression and activity of proteins in the mitochondria, thereby inducing a neuroprotective effect by partially inhibiting the production of reactive oxygen species (ROS) (Bough and Rho, 2007; Paoli et al., 2014).
If you under-consume food, your body thinks it’s in starvation mode. Your metabolic rate drops to protect organs and normal bodily functions. Likewise, in an effort to conserve itself, your body slows down in response to insufficient energy levels or excessive exercise.[1] So while you may think you’re making great strides toward your weight loss goals by eating less, you’re actually setting yourself up for failure. The bottom line: your body needs the right amount of high-quality food in the right proportions to reach a healthy weight.
I’m a former low-carber, and while I did feel great while on keto, and it did help me to lose the biggest chunk of weight I have lost, I ended up finding that it was not a sustainable approach for me. If I ever slipped up, the bloating and weight gain that would happen overnight was so demoralizing (even if it was just water weight fluctuating up) that I would go into an emotional downward spiral complete with a crazy carb bender and gain everything back for real in a matter of weeks. I remember that at one point I was actually using test strips, and I got kicked out of ketosis by a meal of salmon and Brussel sprouts that had a sugary glaze on them, which I had chosen as a healthier option at a restaurant while my husband and my friends ate pizza. I was so angry that that had happened when I had been trying so hard to be good and I went right “back on the wagon” the next day, but I could not get back into ketosis, and I stopped losing weight. A consistent healthy pattern should not be so hard to maintain. I would tell people all day and all night that I didn’t feel deprived, and I didn’t think I was lying, but I think there was evidence in my behavior that I did indeed feel deprived.

“The Bulletproof Diet uses ketosis as a tool, but tweaks it for even better performance,” goes a blog post on the Bulletproof website. “It is a cyclical ketogenic diet, which means you eat keto for 5 to 6 days a week and then do a weekly protein fast, which lowers inflammation and kickstarts fat-burning. This is much better for your body and spurs weight loss even more.”
Practically speaking, because it takes several days to raise blood ketone levels by following the ketogenic diet it has been virtually impossible to study the effects of ketosis on brain injury in humans. It is also complicated by the difficulty in quantifying the extent of the damage without repeated imaging and there is a lack of reliable biomarkers for concussion. Furthermore, concussions can’t be ‘administered’ to humans experimentally, making it impossible to study in a controlled setting. Therefore much of the proof of concept research looking a ketosis for concussion has been done in animals. Nevertheless, the results are promising: rats who were given a ketogenic diet or ketone precursors before67 and after68 a controlled concussive injury have were found to have improved brain energy metabolism, and improved cognitive and motor function post injury. Also, giving exogenous ketones as an injection post-injury protected the brain against glutamate induced excitotoxicity69 and alleviated the decrease in brain ATP that occurs due to the depression of glucose metabolism70. Therefore, as scientists’ ability to quantify concussion in humans improves, ketosis could be an interesting intervention to attempt to reduce the harmful after-effects.  
Urine test for diabetes: What you need to know Urine tests for diabetes check for protein, ketones, and glucose. They are frequently used for diagnosing and monitoring diabetes, and to assess people who are experiencing symptoms, such as fatigue or nausea. Depending on the results, recommendations may be given about medication or lifestyle changes that could help. Read now
Bulk buy and cook. If you’re someone who doesn’t like to spend a lot of time in the kitchen, this is the best of both worlds. Buying your food at bulk (specifically from wholesalers) can reduce the cost per pound tremendously. Plus, you can make ahead food (bulk cook chicken thighs for pre-made meat, or cook entire meals) that are used as leftovers, so you spend less time cooking.
To get the most benefit from the Keto diet, you should stay physically active. You might need to take it easier during the early ketosis period, especially if you feel fatigued or lightheaded. Walking, running, doing aerobics, weightlifting, training with kettlebells or whatever workout you prefer will boost your energy further. You can find books and online resources on how to adapt Keto meals or snacks for athletic training.
Medical and public health research suggests that body weight and BMI are useful indicators of health. According to the National Institutes of Health, being obese and morbidly obese is significantly associated with an increased risk of developing serious health issues such as certain cancers, heart disease, type 2 diabetes, high blood pressure, and kidney damage. [2, 3, 4] Maintaining a healthy weight is a critical way to prevent the onset of many of these health problems.
Key Takeaways: Two large-scale meta-analysis indicate that people who consume a low-carb diet (<50 g carb/day) lose a slightly larger amount of weight compared to people eating a low-fat diet over 12-month span. Neither meta-analysis assessed the loss in body fat percentage within each diet and which other dietary of exercise interventions promoted weight-loss when coupled with the ketogenic diet.
What would your advice be to a high raw vegan who wants to try an HRV keto diet? The supps you recommended above look vegan, but aren’t the results based on those of omnis? Would they work the same way on vegans? Also I heard you mention in the recent Keto Summit that SE Asians need a little more carb and I happen to be one. I’m a petite 39-YO female and I’ve been raw for the past 11 years. I have been practicing intermittent fasting in the last 7 years and try to eat only twice a day. Up to how many grams of carbs can I consume to get into ketosis?
I have been doing keto for about a month and although I have lost about 8 lbs I am finding the constipation to be more frequent. I have started to add more fiber back into my diet. I do think however that Keto has helped me jumpstart me in avoiding sugar and getting away from eating bread and pastas. I hope to continue by limiting my calories, monitoring the carbs and reducing some of the fats. My hope is to continue to eat healthy and add back some of those foods not suggested while on keto.
Also, when you eliminate sugar and high-carb foods from your daily diet, "your body is able to heal itself and detox from the accumulated inflammation that it is constantly fighting," That means less brain fog, improved cognition and brain health. Consequently, the improved mental clarity makes it easier for you to make smart food choices, adds the nutritionist.

It seems strange that a diet that calls for more fat can raise “good” cholesterol and lower “bad” cholesterol, but ketogenic diets are linked to just that. It may be because the lower levels of insulin that result from these diets can stop your body from making more cholesterol. That means you’re less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions. 

How It Works On cyclical keto, also called keto cycling, you’ll cycle in and out of keto — usually on the diet for five days, followed by one or two days with more carbs. “The point of keto cycling is to make it easier for someone to follow,” Kizer says. “Every five to six days they can have the carbohydrates they’ve been entirely restricting.” There’s no set protocol of what your carb days should look like, but Kizer warns not to go overboard because that will make it more difficult for the body to return to ketosis.


"I was on Reddit one day when I saw a weight loss transformation of a guy who had lost 140 pounds in a year using the keto diet. I started reading the keto subReddit and began researching the science behind it. After years of using upcoming events as excuses not to diet, I chose to start keto in January when the holidays were over and there weren’t any weddings or parties for the next few months. 

Y. Wady Aude, MD; Arthur S. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A. Lamas, MD; Charles H. Hennekens, MD, DrPH, “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat,” Arch Intern Med. 2004;164(19):2141-2146. http://archinte.jamanetwork.com/article.aspx?articleid=217514.
I agree that everyone should find the eating lifestyle that works best for them. On my part, keto reversed my high blood sugar & associated side effects that are now none existent. I also find it funny that many say there’s little research around Keto or Paleo type of diet yet before the discovery of grain & sugar out diets were pretty much meat, nuts, greens & depending on availability fruit. I come from East Africa & both my grandfather & great grand father only ate organic meat & vegetables….never touched carbohydrates, they both lived beyond 100 years …..This is the norm in most African families….. cancer, HBP & Diabetes seem to have surfaced with the introduction of sugar & refined carbs in our diets ……
Motivation Monday! No matter where you are starting this journey from, I promise you the destination is worth it. When I first started Keto I was at my wits end. I was sick all the time, I had no energy, my emotions were everywhere, I hated my body, and I felt like I had tried everything to fix it but nothing worked. Keto is more then just for weight loss, it’s for overall health. I’m no longer burdened with a disease I dealt with for years, my energy levels are always high, my emotions have levelled, and now when I look in the mirror I’m proud. I’m not going to sit here and tell you guys that it was easy because it wasn’t. But it was so so so worth it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you guys are struggling to get going and have questions, or just need help staying on track, give me a call! Im a certified Ketogenic Nutrition consultant (with a real diploma and everything 😝) and I’d love to meet with you! - - - - #keto #ketoer #ketosis #ketofit #ketodiet #lchf #lchfdiet #ketogenic #ketogains #ketogenicdiet #ketogeniclife #ketoworks #ketofollow #ketogeniclifestyle #ketoaf #fatadapted #kcko #bodybybacon #ketoyyc #ketocanada #ketoweightlossjourney #ketoweightloss #ketoweightlosstransformation #yycfit #yycfitfam
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