You could pick any of the countless diet books on the market, follow their plan to the last calorie, and lose weight. This is because — as study after study has shown — calories and dietary adherence matter more than anything for weight loss. You can gain or lose weight on any combination of foods. People have lost weight on twinkies, McDonalds, juice, plants, and obscene amounts of meat.
The keto diet isn’t new, and it’s been around for nearly a century. It was originally developed to treat people with epilepsy. In the 1920s, researchers found that raised levels of ketones in the blood led to fewer epileptic seizures in patients. The keto diet is still used today to treat children with epilepsy who don’t respond well to anti-epileptic drugs.
Because keto cycling is so new, no relevant studies have examined the benefits and risks yet. Kieffer says cycling in and out of ketosis — eating carbs and then not eating carbs — could be dangerous. “If you eat a high-fat diet one day (like what is recommended in the keto diet) and then go back to eating carbs the next, I think a person could be in danger of storing much of that consumed fat, which can result in high triglycerides and cholesterol,” she says. She explains the body may not have time to convert fat to energy, so it may stick with using carbs for energy and storing fat.
In other words, I personally found that while following “strict ketosis”, things became eerily similar to the days in college when I was a competitive bodybuilder pursuing sub-3% body fat percentages. I simply wasn’t the most fun guy to hang out with in social situations due to my extreme dietary restrictions, the intense self-control became nearly exhausting, and when I traveled, I missed out on many culinary experiences, such as homemade ravioli in Rome, freshly baked crostinis in the Basque regions of Spain, and Korean rice bowls in Seoul.
I will admit to appeal to authority here. This was said by the professor of the course I mentioned in my previous post, but it was also confirmed by many of my classmates, whom, at this point(for reasons, which are too tedious and long winded to extrapolate on atm), I consider smart enough to know their business, that I choose to believe them. All of them. If nothing else, the professor himself is,well… authority on his field.
I’ve been on and off of my Keto diet with the primary purpose of losing weight. I’m 30 years old, workout daily – I’m in decent shape but have some extra fat around the mid-section that I’d like to get rid of, I am hoping to lose ~20 pounds of fat. However, the problem is that I am an extremely picky eater with tremendous cravings for some of my favorite carb-heavy foods – I only eat a number of high-fat / low-carb foods that help me attain Ketosis, so cycling through them multiple times a week becomes excruciating. I find myself cheating on my diet every 2 – 3 weeks, which causes a 3 – 5 pound setback that takes me a few days to overcome and get back into ketosis.
I think there is a lot more to the story than ketosis or very low carb for everyone. In my own experience, high carb works much better. I tried very low carb for a long without really feeling amazing, I then switched back to high carb and quickly lost weight and leaned out. I still eat high carb and my strength is better and I'm even leaner now. I find it very difficult to overeat (I obviously eat very 'clean diet').
I am curious if someone takes any or too much MCT oil (5-10 tablespoons/day) or Exogenous Ketones will the liver slow/stall or shut off endogenous ketone production as you are providing the ketones exogenously and thereby you may NEED to supplement ketones to maintain ketone levels or you may suffer a short term ketone deficit while the liver adjusts to making them on its own again. A parallel I am thinking of is exogenous testosterone supplementation and the hypothalamus/endocrine system slowing/stopping endogenous testosterone production (seen in bodybuilders).
“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.
Ketone esters (BHB-BD) decreases muscle protein breakdown30. Exercise triggers the breakdown of some muscle proteins in order to top up metabolic processes inside the cell. This results in a rise in ‘branched chain amino acid’ levels inside the muscle after exercise. Taking a ketone ester drink before exercise decreased the exercise-induced rise in muscle branched chain amino acid levels. This could help to protect muscle during exercise.
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.
“Adequate dietary carbohydrate is critical to raise muscle glycogen to high levels in preparation for the next day’s endurance competition or hard training session. Accordingly, during the 24 h prior to a hard training session or endurance competition, athletes should consume 7-12 g of carbohydrate per kilogram of body weight. However, during the 24 h prior to a moderate or easy day of training, athletes need to consume only 5-7 g of carbohydrate per kilogram of body weight.”
Risks to Note Torchia says not to try targeted keto until you’ve been following a standard keto diet for a month or two. “This idea is called ‘keto adaptive,’ and once your body is used to using fat as fuel, it can go back and forth more readily with moderate carbs,” she says. She warns not to try this (or any version of keto) before talking with a physician if you have diabetes and are insulin dependent, as it could lead to a too-low blood sugar level.
Christopher D. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Stafford, MD, PhD; Raymond R. Balise, PhD; Helena C. Kraemer, PhD; Abby C. King, PhD, “Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women,” JAMA. 2007;297(9):969-977. http://jama.jamanetwork.com/art icle.aspx?articleid=205916.
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.
Awesome info. I’ve been LCHF moderate protein (about 1 g per lean lbs/mass) and 50-100g of carbs for about a year. I’d consume around 2500 cals. I’m active 4-5 days a week (60-90 min cycling sessions) I started using MCT/Butter coffee. It surpressd my appetite and I would only eat whole food at lunch/dinner…still LCHF, but since my appetite was lower I was only takin in about 1800 cals. After about 2 weeks I started to gain body fat. Do you think the reduced caloric intake is the culprit? Should I “force” myself to eat…maybe up the MCT intake to make up the difference?
One of the diets that implement these principles is the low-carb ketogenic diet. It primarily consists of highly-satiating foods like meat and low-carb vegetables while cutting out all carb-ridden, highly-palatable foods. By eating in this way, most people experience tremendous amounts of fat loss — not because it lowers insulin levels, but because keto dieters tend to eat significantly fewer calories than high-carb dieters without realizing it.
Now, I’m in low carb recovery, I need to re-lose some of what I’ve gained in the carb rebound, and to do it I’m just counting calories. I’m only 5’4, so I have a goal of 1620 per day, with the understanding that I am not going to hit that goal every day, because sometimes I will eat out or eat a donut that’s brought in at the office. I finally got tired of saying “I can’t have that” or lying and saying I didn’t even want it. Now, if I want to eat something, I eat it. I can adjust my other decisions for the day if necessary to accommodate a treat, or not, it just depends on how I feel. Some days I feel motivated to lose weight, and some days I feel motivated to eat ice cream, and the one desire does not have to destroy the other. I finally feel like I can enjoy the goodness of all of the food groups again, and I am steadily losing an average of 1 lb per week – no longer miserable.
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!
Eat less often. It’s much easier to eat fewer calories and maintain higher levels of ketosis when you eat less meals. Instead of snacking throughout the day, try getting all of your calories from 2-3 meals every day. You can also try intermittent fasting by restricting all your meals to an 8-hour eating window. This will allow your blood sugar and insulin to drop down to baseline levels so that your body can go into its fasting state and burn body fat for fuel.
By now, you’ve likely heard about the ketogenic diet, the trendy weight-loss plan that calls for dramatically reducing how many carbs you eat, moderating your protein, and upping your fat intake. As a result of following the ketogenic diet, or keto for short, for a few days, your body will enter ketosis, a state that some research links to weight loss, better glucose control, and improved cholesterol. Not all health experts would recommend the diet, though, as it can lead to kidney stones, increased intake of “bad” fats, nutrient deficiencies, decreased bone density, and stomach problems, various research suggests.
Armed with the 411 on how the keto diet works, I felt encouraged and relieved. The concept is rooted in nutrition- and weight-loss science. And from my initial conversations with Dr. Axe, I liked knowing that ketogenic diet results are always meant to be time-bound—eating this way is not a lifestyle and that makes sense. You may have heard that the keto diet was ranked last in the U.S. News & World Report's 2018 list of the best and the worst diets. While I embarked on this journey before that news came out, I would have given the keto diet a try regardless. Part of the criteria for that ranked list was whether a diet was sustainable and easy to follow—the keto diet is neither, but it's not designed to be. "I don't recommend people follow strict ketogenic diets for their life," says Dr. Axe. "I recommend 30- to 90-day periods, and after that moving into more of a 'cycling' phase, where you can cycle in and out of keto." Dr. Axe admits that following a keto diet will be difficult for most people, since many Americans have diets high in sugar, salt, and carbs. But he says that the potential benefits—boosting brain health, supporting muscles and overall improved performance at the gym, at the office, and in life—are worth putting in the hard work. (Just Look at the Keto Diet Results Jen Widerstrom Saw After 17 Days.)
I am an insulin dependent diabetic. I have been on a modified keto diet – mainly low-carbohydrate, increased good fats, and moderate protein. Though I have not lost any weight, my blood sugar stays in my target range and I have decreased my short term insulin intake by 75%. I see this as a good outcome. I would like to lose weight because I have arthritis and I think it would help my joints not to have to carry so much weight around. I am about 30 pounds overweight. What do you think of Low carbuhydratev for people who are diabetic and benefit so much from Keto ,I also practice intermittent fasting.
More recently, other hypothalamic appetite control regions have been identified, including those in the arcuate nucleus (ARC), the periventricular nucleus (PVN) and the dorsomedial hypothalamic nucleus (DMH) (Valassi et al., 2008). These are sites of convergence and integration of many central and peripheral signals, not just macronutrients, that are involved in food intake and energy expenditure mechanisms, e.g., a group of neurons in the ARC stimulating food intake via neuropeptide Y (NPY) and agouti gene-related protein (AGRP). These neurons interact with those producing the anorexigenic pro-opiomelanocortin (POMC) and the cocaine/amphetamine-regulated transcript (CART) (Williams et al., 2001). Thus, a more comprehensive, unified model should include macronutrients as well as many single amino acids and other signaling molecules.
But comprehensive transcriptional profiling of glucose-sensing neurons is challenging, as glucokinase (Gck) and other key proteins that transduce glucose signals are expressed at low levels. Glucose also exerts a hormonal-like action on neurons; electrophysiological recordings demonstrated, for example, that hypoglycemia activates growth hormone-releasing hormone (GHRH) neurons, suggesting a mechanistic link between low blood glucose levels and growth hormone release (Stanley et al., 2013).
Ken, not 100% sure I understand your question but if you're asking if you should take any more supplements through out the week, it's hard to know without getting some blood testing done. If you want to go into detail, book a consult at bengreenfieldfitness.com/coaching and choose 20 or 60 mins and we'll get you scheduled. If you want to know specifically about fueling for your runs, have a read through this: https://bengreenfieldfitness.com/2013/07/what-…
“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.”
The handheld devices that are available for home testing (such as FreeStyle by Abbott, or KetoMojo) require a small droplet of blood (obtained by a finger prick with a lancet) to be placed on a testing strip. A new testing strip must be used each time a reading is taken. The machine delivers a numerical blood BHB measurement in the unit milli molar (mM) after ~8 seconds.
BHB is the primary ketone your body can most efficiently use as fuel during exercise and at rest (especially when you’re keto-adapted), it is the most stable of the ketones, and it is actually found in nature in many foods including eggs and milk. A “BHB salt” is simply a compound that consists of sodium (Na+), potassium (K+), and the ketone body beta-hydroxybutyrate.
There are three instances where there’s research to back up a ketogenic diet, including to help control type 2 diabetes, as part of epilepsy treatment, or for weight loss, says Mattinson. “In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C — a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use,” she says.
One major downside to the ketogenic diet regarding diabetes is that you’re eating a lot of fat, and that fat may be saturated, which is unhealthy when eaten in excess. Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.
In Alzheimer’s disease (AD), the function of the brain is compromised by the buildup of debris (plaques and tangles) inside the neurons. This mainly occurs in the areas of the brain associated with memory, intelligence, judgement, behaviour and language and impairs the ability to complete normal day to day tasks and to interact socially. Whilst the symptoms of AD usually only begin to appear with age, evidence suggests that damage to the brain begins to accumulate years earlier. This includes the buildup of plaques and tangles and a decreased ability to metabolise glucose (brain insulin insensitivity)50. If an individual has Type 2 Diabetes (systemic insulin insensitivity), the risk of AD is tenfold higher51.
But while carbohydrates can help you have a better workout, go faster, or go longer, this only applies to acute, in-the-moment performance. Once you take a look (which you’re about to do) at the long-term effects of chronic high blood sugar levels, things change drastically. If the damage that you’re above to discover is worth it to you, then you are either mildly masochistic or you value performance much more than health.
I know, I know you’d think with all these side effects I’d just give up on ketosis! but I enjoy the mental clarity and I have a lot of food sensitivities and gut and yeast problems and don’t tolerate carbs well either so I feel stuck between a rock and a hard place. Not craving what I can’t have constantly is LIFE CHANGING! (34 year old female with chronic fatigue, thin, hike for exercise).
Super excited at the results so far! I hope to break 30 lbs lost by next week but have started to plateau. The weight isn't going down but I still see my waist size shrinking. My favorite belt actually fits again! I know the next half of the journey will be much much slower but this past month has been some incredible motivation to keep at it. Thanks for all the inspiration on here!
The Standard American Diet (SAD) is predominantly composed of carbohydrates making the body very good at breaking down carbohydrates for fuel but not as efficient at breaking down stored fat. The ketosis diet truly trains the body to burn fat for fuel and even after discontinuing a ketogenic plan the body is still much more efficient at breaking down stored body fat.
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. This induced ketosis is sometimes called nutritional ketosis. This table shows the concentrations typically seen under different conditions
I’m doing keto. My cholesterol is lower, triglycerides lower, LDL lower, HDL higher. My muscle mass increased and thus far, I have lost 26 lbs. Let me assure you that is not all water and most of it was fat. When I reach my goal weight, I will add back in some carbs and go to a maintenance plan. And while loving our bodies is important, keeping them healthy is a form of loving them. The problem lies in why you want to lose weight. Do you want to be healthier or are you hoping for greater value as a human. The later comes from within.
I don’t agree with this article completely. I’ve been Keto for a year and half and have kept off the 45 lbs I’ve lost. I’ve gained more muscle mass by lifting and take mineral supplements which I needed before as well. I’ve not purchased and if the Keto “stuff” everyone seems to be selling these days. I still love this way of eating since my intestinal issues after gone and I’m feeling great. It may seem like a fad and with that reach person needs to research very careful to what is healthy and what is not.
Transformation Tuesday::: I wore shorts once last year, i felt good because they were a size 16 I think, down from a size 20. My size 2 shorts in the after picture are now too big. About a year between these pictures and at least 100lbs. I was working out, but @coach_jmo had just had the food conversation with me. It was vacation time and I was sad about not being beach ready in a little over 3 months. 😂 I was still making bad choices to help me cope with my weight gain from Postpartum depression and anxiety. I was still eating horribly, with cheat weekends and lots of pizza. 😂 I still thought exercising was enough to help me reach my goals. Working out 7 days a week with my trainer and a Ketogenic diet have changed my life. Down from a size 18/20 to a Size 0/2, over 130 pounds, and over 115 inches. 🎉🙌🎊