Best Ketone Blog » ketosis
Ketosis is a normal bodily process where fat is converted into compounds called ketones to be used as the body’s main source of energy. This process comes with lots of health benefits, and studies show that diets that promotes ketosis aids weight loss by suppressing appetite and burning fat. This is the idea behind ketogenic diet.
Also, newer studies show ketosis’ benefits for managing type 2 diabetes, neurological conditions, and more. With that said, how can one get to a state of ketosis? Simply cutting out carbs will not get you there. You will also need to use ketone test strips to ensure you can measure your ketosis level. Let‘s breakdown all the steps.
Minimize Carb Consumption
Cutting out carbohydrates is the first step to ketosis. In a normal condition, the body uses sugar (glucose) from carbs to convert into a source of energy. Glucose (in the form of glycogen) is stored in the liver and muscles. However, the human body contains cells that can also use other sources of fuel, like fatty acids (ketone bodies). In nutritional ketosis, you are allowing your liver to convert fatty acids into ketone bodies to be used as fuel.
The carb restriction differs from one person to another. Some may need to limit their net carbs (total number of carbs minus fiber) to 20g per day. Others may get to ketosis state even by eating twice as much. To get the right measurement, it is best to use a ketone test strip so you can closely monitor it.
A form of ketogenic diet called Atkins Diet suggests carbs restriction of 20g or lower per day for a span of 2 weeks can guarantee ketosis. After which, small amounts of carbohydrates can be gradually reintroduced to the body while maintaining ketosis.
Add Coconut Oil
Adding coconut oil while doing a keto diet can boost ketosis. Coconut oil contains medium-chain triglycerides a form of fat that is rapidly absorbed by the body and taken straight to the liver to be converted as ketones (for energy).
Also, coconut oil contains lauric acid. Some research shows lauric acid produce sustained ketosis levels as the body metabolizes them more slowly than other types of MCT.
When using coconut oil as part of your ketogenic diet, it is best to include them gradually. This is to minimize digestive side effects like diarrhea and stomach cramps. 1 teaspoon per day is the ideal way to start. Work up your way to 2 to 3 teaspoons a day for a week.
You can easily find coconut oil in local grocery stores or online.
Increase physical activity
More and more research shows the benefits of ketosis for athletic performance, especially for endurance exercises. Also, being more active helps the body get into ketosis state faster. This is because the body uses up stored glycogen. Normally, you replenish it by eating carbs and the body breaks it down and converts it to glycogen. When minimizing carbs intake however, your glycogen storage low. This triggers the liver to produce ketones as an alternative fuel for the muscles.
Ramp up your fat intake and eat ample amount of protein
Since the body needs fat as alternative to carbs, you need to supply your body with fat. The idea is to eat 60 to 80% of the calories from fat.
To maximize ketosis, you need to supply your body with protein. The liver needs amino acid (building blocks of protein) for gluconeogenesis (the process of making new glucose). The keyword is ample, excessive protein can be counterproductive for ketosis.
When in doubt, make sure to use ketone test strips so that you can ensure that your body maintains the state of ketosis.
Ketogenic diet, or better known as keto, is the biggest buzz in the diet and fitness world right now. And rightfully so, as it works in helping people lose weight and reach their ideal weight. But as with other diet and eating plans, it is important to know if keto diet works for you. So is it actually safe, especially for people with diabetes? Well, scientists are yet to figure out everything about this diet. But here’s what we know so far.
First off, what is Ketogenic Diet?
Ketogenic diet is a high-fat and low-carb eating plan. Basically, a big chunk of the diet is fat, be it unsaturated fat like avocados, nuts, and seeds, or saturated fat like butter or coconut oil. The other 20% to 30% of the diet is protein, which can be lean protein (fish, chicken breast) or fatty (bacon) form of protein. The idea is to limit the intake of carbohydrates as much as possible, even those that are typically considered as healthy such as brown rice, beans, or whole grains and other types of fruits and vegetables. For keto diet, only 50g of carbohydrates per day is allowed. To put this in perspective, a medium-sized apple is around 25g of carbs. To be sure if your keto diet is effective, you can use glucose ketone meter to monitor your ketosis level.
So will this work? The human body uses sugar (or glucose) for fuel, which it usually gets from carbohydrates. A few days of keto will cause the body to use up all the stored glucose. The body will then convert to burning fat instead. This process is called nutritional ketosis – ketones (fatty acid substance) are then used by the body for energy.
So will this work for people with diabetes?
The short answer is yes, it’s good for people with diabetes.
Again, the idea of keto diet is to limit the body of carbohydrates and sugar. Research actually shows that people with Type 2 diabetes experienced lower blood sugar levels and slimmed down through the keto diet. Another study even shows that people with Type 2 diabetes have lowered their A1C and needed less medication after doing a year of keto diet.
People who are insulin-resistant (high blood sugar level due to their body not responding properly to the hormone insulin) will benefit from keto diet, since the body will need and make less insulin.
A few studies also looked into the effect of keto diet for people with Type 1 Diabetes. One study shows that nutritional ketosis helped Type 1 diabetes patients lower their A1C level. However, experts also say further study is still needed to see the full effects of the diet for Type 1 diabetes.
So is keto safe for diabetes?
The results of studies we have today looked into the short-term effects of the diet. The experts are still unclear for the long-term effects of nutritional ketosis for people with diabetes.
Generally, people with type 2 diabetes experienced great results not just in managing their symptoms, but more importantly, reducing its accompanied health risks. Many experienced losing weight and became less dependent on their medications.
For people with type 1 diabetes, it is best to consult your doctor first before trying the keto diet, or any other forms of diet. For either types of diabetes, it is best to work closely with your doctor for the best course of treatment.
It is also a good idea to have your own glucose ketone meter at home so you can keep track of your blood.
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The ketogenic diet, or simply known as keto diet, is one of the best diet strategies for those looking to achieve permanent weight loss. Unfortunately, there are plenty of misconceptions about this type of diet. Even scientific studies about this type of diet are quite polarizing with some attesting to its health and weight loss benefits, and others criticizing its potential risks.
But if you want to achieve the true health benefits of a ketogenic diet, it must be done the right way! The use of a ketogenic tester is one of the best ways to keep track of results and to ensure that you are getting the benefits you should. Aside from keeping track of your ketone levels at home, it is also about educating yourself about this diet.
Here is a list of common myths about the ketogenic diet and facts to debunk them.
Myth 1: Ketogenic diet is a high-protein diet.
This is the most common myth that people have about the keto diet, although it is far from reality. While protein is a huge component of the keto diet, it is important to consume it in moderation. Calories should still be moderated so you have to watch the amount of protein intake, as well. Fiber is another factor to take into account. When you consume too much fiber in your diet, it could prevent you from achieving the state of ketosis.
Myth 2: Ketogenic diet does not limit fat intake.
Being on a keto diet does not permit you to intake as much fat as you can. There are different types of fat, such as trans fat, which should be avoided (especially in high amounts). Instead, you need to go for fats that are part of the ketogenic group, such as omega-6 oils coming from soybean oil or vegetable oil. This, too, should be limited in the amount of intake. For best results, you need to aim for saturated fats from butter, MCT oil, and coconut oil.
Myth 3: Keto diet is only designed for those aiming to lose weight.
While weight loss is one of many benefits you can get from a keto diet, it has many other benefits to offer. Fat burning and weight loss are two of those. The benefits of this type of diet can also include normalizing blood sugar level, boosting digestive health, reducing risks for diabetes or heart disease, and regulating production of hormones.
Myth 4: You can reach ketosis in two weeks’ time.
Adapting this idea when you embark on a ketogenic diet is wishful thinking. Even a month is not enough time to achieve the ketosis level on your body! Your body has to go through the adaptation period wherein you are prompting the body to use fat as a fuel source. This can span anywhere from 4 to 6 weeks.
Since the body typically uses sugar as fuel source, it can take some time for it to switch to using fat instead. As your body transitions, you can expect low energy, headaches, fatigue, bloating, and general weakness. It is important to use a ketogenic tester to determine if you have met your target.
With all the myths floating around, it can be easy to believe the wrong information. Now that you know the facts behind the myths, you can be confident to pursue this diet and enjoy the benefits that you can get from it. It is also important to test yourself regularly to maintain the right ketone levels in your blood. For that, you can try the Ketonian Ship Saver Kit.
This ketogenic tester kit has everything you need to monitor your blood ketones and on your blood glucose. You can also get other kits such as the Ketonian Pro Kit or Ketonian Plus Pro Kit. Each of these testing kits contain the same tools – Keto Mojo Blood Ketone and Glucose Meter, blood ketone test strips, blood glucose test strips, lancets, lancing device, and accessory bag.
One of the most common questions I get is “what should my ketone levels be?” This is a great question. You’d obviously want to know what the optimum level of ketones in your blood should be. Getting and keeping your ketones at the right level is important when looking for weight loss, increased insulin sensitivity, increased energy, lowered blood sugar, lowered blood pressure and all the other benefits of a ketogenic diet. I’ve created an easy to use visual that will help you figure out where you are at and where you want to be.
In short, .5 mmol/l is the beginnings of ketosis. At this stage you will start to feel many of the benefits of a ketogenic diet. It may take a few days to get over the shock to your system but once you are fat adapted it will feel great. The major goal that most people shoot for is 1.5 mmol/l. At that range you are in the optimum fat burning zone. Once you hit 3.0 mmol/l you won’t have any additional fat burning by going higher, but it isn’t dangerous to go above that level. Many do go higher, especially if they are on an extended fast or if they are new to the ketogenic diet. A word of caution. You can see the ketoacidosis at the far end of the scale. That is a very rare occurrence and really only experienced by those with diabetes. It is marked by a very high blood sugar rate as well as a high level of blood ketones. If you happen to have very high ketone levels, getting up into the 9.0 + mmol/l level, go ahead and check your blood glucose as well just to make sure you are on track.
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The ketogenic diet has its fair number of supporters and detractors. People who are avid supporters of the diet include scientists, doctors, nutritionists, fitness experts and people of all ages and levels of health who have found benefits in maintaining a ketogenic diet. With that said, there are equally qualified and educated individuals who don't recommend the ketogenic diet. This is often a matter of preference, as some feel the diet is difficult to maintain or has unpleasant side effects.
Some "experts" cite lack of research and use isolated cases when discussing the dangers of the diet, or refer to extreme versions that leave out necessary nutrients. Other arguments against ketosis include unfounded fears that the individual will find themselves in ketoacidosis, however this is unrealistic and will simply not occur with the use of ketone test strips. Even without monitoring, a standard or even strict ketogenic diet will not cause this result.
The ketogenic diet was developed by Russel Wilder in the early 1920's as a treatment for epileptic seizures. While the "keto diet" is often referred to as a fad diet with no scientific backing, this is far from the case. Ketosis has been studied at length under a variety of conditions and for a variety of reasons for decades. The diet involves limiting carbohydrates and increasing the amounts of fats and protein in the diet.
Ketogenic Diet For Weight Loss
While much of the research surrounding the ketogenic diet has been for the treatment and management of medical conditions such as epilepsy, diabetes, cancer and Alzheimer's disease, it has also been found to be an effective method for weight loss. While weight loss is inevitable and often rapid with the keto diet, there are often other benefits, such as increased energy, mental clarity and reduced inflammation.
The standard Western diet is full of sugar and carbs. When you are dependent on carbohydrates for your energy and your diet is full of simple sugars, you are far more likely to overeat and experience sluggishness, cravings and even increased anxiety, irritability and brain fog. Reducing carbs and sugars and increasing fats keeps you full longer and eliminates sugar-crash cravings.
The reality is that people on the keto diet love it because they don't have to starve themselves or eat unsatisfying foods in order to experience weight loss and other benefits.
As far as long-term dangers, there is no reason to believe that ketosis is dangerous in the long-term. People have been observing this diet over the years, whether temporary or long-term, with no documented dangers provided the individual is monitoring their levels of ketosis and consuming needed vitamins and minerals, which is easily done on the ketogenic diet. Monitoring ketosis is also easily done through regular testing. Using ketone test strips is a simple way to monitor ketosis and keep you in the optimum range for your goals.