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!
Great post!! I’m a 41 year old Master CrossFit athlete, been in keto / LCHF Primal lifestyle for the past 9 years. I feel that my performance has improved a lot and continues to improve pretty significantly. I was a top 200 Master Open Qualifier on 2016 and 2017 and I’m usually on the podium of local competitions so my performance is really not bad…and I’m totally fat adapted. I follow sort of a TKD where I sometimes eat carbs at night during the week, but never above 100g so It doesn’t even kick me out of ketosis due to activity level. I’ve been playing with some measurements and I noticed that my BG reading after high intensity training sessions is really high (up to 180mg/dl). But it goes down fast (sometimes it goes down to 50mg/dl but I show no side effect of hypo, function completely normal). From my research, the high glucose post high intensity is normal and due to the stressful response of the exercise and also because my liver is producing the glucose from gluconeogeneses to provide it for the workouts, when needed. This only happens when the workouts are long, above 30 minutes.
The chemical reagent is very sensitive to moisture, including what's in the air. It's important to keep the lid of the container tightly closed at all times, except for when you're getting a strip to take a reading. Make sure your fingers are dry before you go digging in! They also have an expiry date, so make note of this when you purchase the strips ... that's for the UNopened package. Once opened, they have a shelf-life of about 6 months -- you may wish to write the date you opened on the label for future reference.
Moreover, recent studies show that the Inuit have evolved a number of rare genetic adaptations that make them especially well suited to eat large amounts of omega-3 fat. And earlier studies showed that the Inuit have a very high frequency—68% to 81% in certain arctic coastal populations—of an extremely rare autosomal recessive mutation of the CPT1A gene—a key regulator of mitochondrial long-chain fatty-acid oxidation—which results in a rare metabolic disorder known as carnitine palmitoyltransferase 1A (CPT1A) deficiency and promotes hypoketotic hypoglycemia—low levels of ketones and low blood sugar. The condition presents symptoms of a fatty acid and ketogenesis disorder. However, it appears highly beneficial to the Inuit as it shunts free fatty acids away from liver cells to brown fat, for thermogenesis. Thus the mutation may help the Inuit stay warm by preferentially burning fatty acids for heat in brown fat cells. In addition to promoting low ketone levels, this disorder also typically results in hepatic encephalopathy (enlarged liver) and high infant mortality. Inuit have been observed to have enlarged livers with an increased capacity for gluconeogenesis, and have greater capacity for excreting urea to remove ammonia, a toxic byproduct of protein breakdown. Ethnographic texts have documented the Inuit's customary habit of snacking frequently  and this may well be a direct consequence of their high prevalence of the CPT1A mutation as fasting, even for several hours, can be deleterious for individuals with that allele, particularly during strenuous exercise. The high frequency of the CPT1A mutation in the Inuit therefore suggests that it is an important adaptation to their low carbohydrate diet and their extreme environment.
Achieving this state isn’t easy: You’ll need to severely minimize your intake of carbohydrates, eating no more than 20 to 50 grams (g) of carbs per day to get there and stay there. A single medium pear, for example, contains 26 g of carbs, and even foods that aren’t generally considered high in carbs — such as nuts and nonstarchy veggies — contain a small amount of carbohydrates, and so will need to be limited or avoided on this plan.
You need to educate yourself about cholesterol. I recommend reading The Great Cholesterol Myth and also Cholesterol Clarity. Who cares if total cholesterol increases. Yes good fats can in some people raise LDL ( which is NOT bad cholesterol unless it’s oxidized) I’ve never heard of the Keto diet elevating triglycerides IF it’s done right. Never! If it’s done right, triglycerides go down, usually way down, LDL MIGHT rise in some people but HDL goes up and if you get the correct cholesterol test which breaks down LDL into particle size and number, you’ll find that even if it’s elevated, it’s made up of mostly large fluffy LDL,s instead of the harmful small dense LDLs which damage vessel walls. IF Keto is done right the HDL to triglyceride ratio ( most important numbers on a regular lipid panel) is very low- and that’s excellent.
In addition, most studies that compare carbohydrate utilization with fat utilization fail to take into account the fact that full “fat adaptation” that allows you to gain all the benefits of using fat as a fuel actually takes time – often more than four weeks – and up to a couple years. But since most studies that compare fat and carbohydrate burning are short-term, you rarely see the benefits of this kind of fat adaptation actually fleshed out in research. Instead, the average research participant begins the study in a non-fat adapted state, gets either a high fat or high carb diet, then launches into exercise. But in an ideal study, that person would have followed either a high-fat or high-carb diet for many months before getting their fat burning capability investigated.
On the contrary, in the brain, as mentioned above, the increase of AMPK activity leads to higher food intakes. But the effect of AMPK in the brain is more complicated; mice lacking AMPKa2 in pro-opiomelanocortin neurons develop obesity, while the deficiency of AMPKa2 in agouti-related protein neurons results in an age-dependent phenotype. Thus, the conclusion is that even while AMPK is a regulator of hypothalamic functions, it does not act as a signal for energy deficit or excess (Claret et al., 2007). However, the picture is more complex than this (Figure (Figure3);3); BHB induces AgRP expression while increasing ATP and inhibiting AMPK phosphorylation (Cheng et al., 2008). Moreover, Laeger and colleagues have recently demonstrated that under physiological conditions BHB decreases AMPK phosphorylation and AgRP mRNA expression in GT1-7 hypothalamic cells (Laeger et al., 2012).
So our brains do require some glucose, and this is the main reason that registered dietitians (RDs) will tell you that carbohydrates are essential nutrients (meaning we have to eat them or we will die). But a biochemical fact check shows that this is not true. RDs neglect the research which shows that the brain can use ketones for over half of its fuel requirements once carbohydrate intake is lowered and ketone levels ramp up to full production. When ketones are available as a secondary fuel source, the brain requirement for glucose is lower, and the process of gluconeogenesis can make all the glucose the brain needs (about 50 grams/day). So although glucose is essential for the brain, eating carbohydrates to make glucose for the brain is NOT required. If you are have blood ketone levels above 1-3 mmol, the brain can use the ketones as an alternative fuel source.
Some of the benefits of ketosis occur due to the restriction of dietary carbohydrate. Others occur due to the presence of ketones in the blood. Two of the most commonly sought after effects are weight-loss and improved insulin sensitivity. These are conferred by the low carbohydrate content of the diet allowing increased fat burning and the gradual restoration of insulin sensitivity. In this article we discuss the basics of ketone production and metabolism, and some of the many ways that KETONES themselves (endogenous AND exogenous) can benefit health and performance.
One of the most extraordinary claims in Dr. Atkins' New Diet Revolution was the metabolic advantage hypothesis, which theorizes that the inefficiencies in the fat-burning process caused an energy advantage (in layman’s terms, it was hypothesized that using fat for fuel causes you to burn more calories). Unfortunately, a 2006 study in the American Journal of Clinical Nutrition said that calorie per calorie, you’ll lose the same amount of weight on both a ketogenic diet and a reduced calorie, controlled carb (but not ketogenic) diet. Amazing what you can get people to believe when you sell some books.
While you’re focusing on fat, protein, and carbs, you should also make sure you’re getting adequate fiber. “People often assume that they should only eat things like meat and butter on the ketogenic diet,” says Farshad Fani Marvasti, MD, an associate professor and director of Public Health, Prevention, and Health Promotion at the University of Arizona College of Medicine in Phoenix. “You should make sure you are eating enough vegetables because you need the fiber.”
Acetyl-CoA can be metabolized through the TCA in any cell, but it can also undergo a different process in liver cells: ketogenesis, which produces ketone bodies. Ketone bodies are also produced in mitochondria, and usually occur in response to low blood glucose levels. When glucose levels are low, oxaloacetate is diverted away from the TCA cycle and is instead used to produce glucose de novo (gluconeogenesis). But when oxaloacetate is unavailable to condense with acetyl-CoA, acetyl-CoA cannot enter the cycle, and so the body has evolved an alternative way to harvest energy from it.
People following a ketogenic diet may be at a higher risk of developing magnesium deficiency. This can happen because many magnesium-rich foods are high in carbs, which is usually a no-go on the keto diet. Hence, taking magnesium supplement or increasing intake of low-carb, magnesium-rich foods can help you meet your daily requirements and reduce symptoms like a muscle cramp, difficulty sleeping, and irritability. Magnesium is a vital mineral for your brain and the body. Read - Weight loss: 5 best protein powders that will help you lose weight and flatten your tummy
Whether ketosis is taking place can be checked by using special urine test strips such as Ketostix. The strips have a small pad on the end, which the user dips in a fresh urine specimen. Within seconds, the strip changes color to indicate the level of acetoacetate ketone bodies, which reflects the degree of ketonuria, which, in turn, gives a rough estimate of the level of hyperketonemia in the body (see table below). Alternatively, some products targeted to diabetics such as the Abbott Precision Xtra or the Nova Max can be used to take a blood sample and measure the β-hydroxybutyrate ketone levels directly. Normal serum reference ranges for ketone bodies are 0.5–3.0 mg/dL, equivalent to 0.05–0.29 mmol/L.
I am hoping that keto had nothing to do with it. He expressed to be on several occasions that he felt the best he'd ever felt in his life while doing keto. After he died I went to a cardiologist to be checked out and my heart is fine. Dr said he actually supports keto in the lean meat and veggies vs of it plus healthy fats. Not a ton of red meat etc. Also highly supports intermittent fasting.
Studies also contradict the claim that the ketogenic diet will help your Crossfit performance, or whatever. A 2018 study published in The Journal of Sports Medicine and Physical Fitness reports that a low-carb diet inhibited cardiovascular performance. Want to check that half marathon off your bucket list? Science says eat your carbs. Multiple studies have shown similar results. The best news I can tell you about keto is that a 2017 Journal of Human Kinetics study said that it can help maintain a lower body weight, which can help athletic performance. But the study also said that “some aspects regarding the effects of long-term LCHF diets in athletes are still unexplored and in need of investigation, including (...)Strength, power, psychological status, and perceptual-motor performance after weight loss.” So, take that with a grain of low-carb salt.
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!
To understand exogenous ketones, you should know that there are three types of ketones: beta-hydroxybutyrate (BHB), acetoacetate (ACA) and acetone, and all three are the normal by-products of fat breakdown by your body. In much the same way as glucose, ketones can be used by your tissues, especially your brain, diaphragm and heart and are actually a far more efficient fuel source than glucose.
At the end of the twelve months, 60 participants (about 82%) in the low-fat group and 59 participants (about 79%) in the low-carbohydrate group successfully completed the trial. The decrease in body weight was substantially greater in the low-carbohydrate diet group which lost four times as much weight as the low-fat group (1.1 kg vs. 4.4 kg). 
When you eat foods high in carbohydrates and fat, your body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat, high carbohydrate diets (NOT keto).
I work with a naturopath to help heal my issues. She uses a ZYTO Elite to figure out the bodies frequences, food issues, and viruses. I was then told I had Candida in my tissue, leaky gut, liver congestions, etc. I was fairly sick. Been walking this road since October. She read me my food sensitivities and what my gut couldn’t tolerate. I was on a candida diet for 4 months, which is zero carb. Yet, she told me NEVER to be in ketosis. Impossible task. So, I lost 30lbs effortlessly on that. I’ve been noticing I went from muscle tone to NONE. Like, even if I flex my arm, you see no muscle. I was also very week and not able to exercise on keto. This is normal, I read. In March, I abruptly stopped losing weight, gained inches galore, and nothing had really changed, diet wise. I put on 10lbs. I re-scanned a few weeks ago and she was concerned that being in keto affected me. I came across your article and what HIT ME was that just 3 weeks ago she put me on potassium, magnesium, celtic sea salt, and some other herbs. But, all the ones you mentioned here. She stressed, again, please never go into ketosis. I can only tolerate sweet potatoes and yams now that i’m healing my gut, but so far i’m still not losing. I’m maintaining. BUT, i’m able to exercise now, so that is good. I think you are SPOT ON, from my own life experience with it, and thank you for sharing even though you’ll likely be torn to pieces.
After reading the article I shopped around and I noticed there are types of MCT oil that are derived from Palm Oil and are considerably less expensive. (http://prototypenutrition.com/keto8.html ) There is a litany of research that says that Palm Oil is on the same level a High Fructose Corn Syrup when it comes to your body. Is this true for MCT oil made from Palm Oil? Is Coconut derived superior to Palm Oil or a blend of the two?
Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show specific very-low-carb diets help people with metabolic syndrome, insulin resistance, and type 2 diabetes. Researchers are also studying the effects of these diets on acne, cancer, polycystic ovary syndrome (PCOS), and nervous system diseases like Alzheimer's, Parkinson's, and Lou Gehrig's disease.
In ketogenesis, two acetyl-CoA molecules instead condense to form acetoacetyl-CoA via thiolase. Acetoacetyl-CoA momentarily combines with another acetyl-CoA via HMG-CoA synthase to form hydroxy-β-methylglutaryl-CoA. Hydroxy-β-methylglutaryl-CoA form the ketone body acetoacetate via HMG-CoA lyase. Acetoacetate can then reversibly convert to another ketone body—D-β-hydroxybutyrate—via D-β-hydroxybutyrate dehydrogenase. Alternatively, acetoacetate can spontaneously degrade to a third ketone body (acetone) and carbon dioxide, although the process generates much greater concentrations of acetoacetate and D-β-hydroxybutyrate. When blood glucose levels are low, ketone bodies can be exported from the liver to supply crucial energy to the brain.
We will then act out our ancestral programming by eating the most calorie dense foods (i.e., pizza, french fries, cookies, cakes, etc.) and eating much more of those foods then what our body needs to energize itself until the next meal. This results in a vicious cycle of overeating and weight gain with the subconscious intention to prepare us for famine — famine that never comes.
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?
“Given that there is no known detriment to consumption of a high-carbohydrate diet (other than body weight gain due to water retention) and some research reports a benefit, it is recommended that all athletes consume a high-carbohydrate training diet, i.e., at least 60-70% of energy as carbohydrate (7-10 g/kg), and increase this to 65-85% for the few days before competition. Use of a carbohydrate supplement before and during exercise will likely improve performance of intermittent, high-intensity sprints.”
The findings of a stable (Chearskul et al., 2008) or slightly increased response (Sumithran et al., 2013) of post-prandial FFA after KD can be viewed in the nutrient-static context. Elevated circulating FFA may actually reduce food intake and glucose production through actions on specific hypothalamic neurons (Obici et al., 2003). It has been suggested that this effect could be mediated by the increase of cellular concentration of long-chain FAs-CoA in the arcuate nuclei of the hypothalamus (Obici et al., 2003).
Insulin is a hormone that lets your body use or store sugar as fuel. Ketogenic diets make you burn through this fuel quickly, so you don’t need to store it. This means your body needs -- and makes -- less insulin. Those lower levels may help protect you against some kinds of cancer or even slow the growth of cancer cells. More research is needed on this, though.
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.
When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, only when medically recommended diets of 600 to 800 total calories.
The gut-brain link is important not only for the hormones produced by the gut, but also for the long-term body weight regulation. Studies in mice indicate that the gut microbiome influences both sides of the energy balance by contributing to nutrient absorption and regulating host genes that affect adiposity [however there are conflicting reports (Parks et al., 2013; Schele et al., 2013)]. However, it remains uncertain just how important gut microbiota are for nutrient absorption in humans. A cohort study has demonstrated that the nutrient load is a key variable that can influence the gut/fecal bacterial content over short time frames. Furthermore, the observed associations between gut microbes and nutrient absorption indicates a possible role of the human gut microbiota in the regulation of the nutrient intake and utilization (Jumpertz et al., 2011).
“Keto is not easy to maintain, it’s not a palatable diet,” says Andrea Giancoli, a dietician and nutrition consultant in California. Getting 80-90 percent of your calories from fat—which is what’s generally required for keto—is actually difficult. It involves eating a lot of rich, heavy foods with little variety—think fatty meats and gravy on cauliflower. You’re only allowed 10 to 15 grams of carbohydrates per day, and though many dieters stretch that to more like 20 or 30 grams that’s still only about one banana. A single apple could also get you past that limit depending on its size (though the fiber in an apple means that many dieters don't count those carbs towards their daily limit) and a couple slices of bread likely fulfill the requirement as well.
I thought it was a joke. Whenever I look in the mirror, I still see 280 guy. All I really focus on is my belly, which is still too big. I mean, I'm certainly much happier and all my clothes are way too big, so I know I've made progress. But to have someone actually express amazement at the fact I was once 50+ pounds heavier put a huge smile on my face.
No-sugar diet plan: What you need to know Eliminating sugar from the diet can help prevent weight gain, diabetes, heart disease, and other problems. Whether cutting sugar out of the diet completely or simply cutting back, we have eight important tips for following a no-sugar diet, and some advice about fruits and other natural foods that contain sugar. Read now
First, decide if you need to check ketones. Amy Berger of Tuit Nutrition has a great post here to help you decide. If, after reading that, you still want to check your ketone levels, there are several ways to check them. You can buy Bayer ketone stix, and check the levels of ketones in your urine. Or you can use a blood ketone meter. The Precision Xtra has been the one to use until just recently. The problem is that this meter is hard to find, as the manufacturer Abbott keeps changing the name. The strips are even harder to find and buy.
The ketogenic diet—also known as "keto"—has become the latest big thing in weight-loss plans, touted recently by celebs like Jenna Jameson, Mama June, and Halle Berry. The diet involves cutting way back on carbohydrates, to 50 grams a day or less, to help the body achieve a state of ketosis, in which it has to burn fat (rather than sugar) for energy.
Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.
I enjoyed this article. My whole family has been on keto for a few months now. My husband started earlier that we did. We all enjoy this way of eating. But I do believe that Keto is not for everyone. I have type 2 diabetes and my doc actually recommends this way of eating and she also practices it. We are not strict and we have all lost weight and are feeling better. But with that being said if I want to eat a few French fries or take a bit of my bun from my burger I do. And when my daughters bday comes up soon I will have cake and I’m gonna eat a piece and enjoy every bite.
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.
They mimic ketosis, to answer your question in short. Best to get fat adapted and use ketones to get the best of both worlds and to enhance fat burning abilities. They will allow you to use glucose and fatty acids simultaneously, yes. Anyways, I'd be happy to help you via a personal one-on-one consult. Just go to https://bengreenfieldfitness.com/coaching. and then choose a 20 or 60 minute consult, whichever you'd prefer. I can schedule ASAP after you get that.
Shifting your metabolism and achieving ketosis may speed up weight loss and result in other health benefits, like more energy and a lower blood pressure. But while ketosis is a preferred nutritional state for some people, it isn’t recommended for everyone — and it’s not a good long-term eating approach due to its restrictive nature, which may lead to potentially dangerous nutritional deficiencies.
The popular low-carb diets (such as Atkins or Paleo) modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? "They're everywhere, and people hear anecdotally that they work," McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. "But again, we don't know about the long term," she says. "And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return."
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!