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The keto moment

Understanding ketosis

The body can only store glucose to last a few days. If we don't eat carbs, the body finds other ways to fuel the body, like ketogenesis. In ketogenesis:

  • The liver starts to break down fat from food and our body reserves. The useful energy source is called ketone bodies and can replace glucose as fuel when there's a glucose shortage.
  • Once ketogenesis starts, the ketone levels rise.
  • The body burns fat instead of the usual glucose.

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The keto moment

The keto moment

https://www.vox.com/the-highlight/2019/7/25/18744359/keto-diet-weight-loss-diabetes

vox.com

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Key Ideas

The general Keto diet

The Keto diet is one of the biggest diet phenomenons today. It is the most Googled diet of 2018 and has surpassed Weight Watchers and other low-carb regimens, Atkins and Paleo.

There is a considerable variation in how humans respond to nutritional and dietary tweaks in this overhyped craze, but not without merit. There is a growing body of science exploring keto as a potential thwart for Type 2 diabetes and other illnesses.

Keto is a cultural identity

Keto is more than just a diet. It is a cultural identity.

The Keto diet changes how adherents think about medicine and nutrition. With the fake news that dominates the news cycle, it's not surprising that keto went viral. It's anti-establishment.

Understanding ketosis

The body can only store glucose to last a few days. If we don't eat carbs, the body finds other ways to fuel the body, like ketogenesis. In ketogenesis:

  • The liver starts to break down fat from food and our body reserves. The useful energy source is called ketone bodies and can replace glucose as fuel when there's a glucose shortage.
  • Once ketogenesis starts, the ketone levels rise.
  • The body burns fat instead of the usual glucose.

Keto is a no-carb diet

Carbohydrates account for about half the calories on average in the American diet. Rice, maize, and wheat provide 60 percent of the world's food energy intake, even though there are more than 50,000 edible plants.

Keto is practically no-carb, forbidding processed junk foods and severely limits grains, including whole grains, fruits, and legumes such as brown rice, apples, and lentils. Keto adherents think conventional nutritional wisdom is harmful.

Benefits and side-effects of the keto diet

A concern of the Keto diet is that it may not be safe for the cardiovascular system since it can drive up cholesterol levels.
Other health professionals believe the high-fat regimen will damage people's kidneys, arteries, and brains. Side effects from "keto flu" include constipation, cardiac arrhythmias, and vitamin and mineral deficiencies.

But, a low-carb diet could be a nutritional treatment option for some patients with diabetes. It also helps people lose weight and get off their medications.

How to enter ketosis

One way to get in ketosis is through fasting - when you stop eating altogether for an extended period. The body will start to burn fat for fuel and decrease its use of glucose.

Another way is to make your body think it's fasting by eating only about 20 to 50 grams of total carbs per day. (Equivalent to a slice of bread or a small potato.)

Keto diet percentage

People on the Keto diet aim for:

  • Five percent of the calories from carbohydrates from berries and salad.
  • Fifteen percent from proteins like salmon and sardines.
  • Eighty percent from fats including coconut oil and avocado.

Keto levels can be measured with blood tests, breathalyzers, and urine strips.

New research on the keto diet

  • Keto science is explored for the potential benefits of the diet as part of cancer therapy.
  • Another new area of research is using keto to prevent and reduce the severity of flu.
  • Studies show that there is a large reduction in seizures in people with epilepsy when following a ketogenic diet.
  • Carbohydrate restriction helps control metabolic syndrome, including high blood sugar.
  • An ultra-low-carb diet could have a role in treating neurodegenerative diseases, like Alzheimer's and Parkinson's.

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Documented uses of the keto diet

Doctors have been prescribing ketogenic diets to treat epilepsy for nearly a century, and increasingly believe it holds promise for people with Type 2 diabetes.

But the older keto regi...

The Ketogenesis process

It supplies energy under circumstances such as fasting or caloric restriction to certain organs (e.g. the brain, heart, and skeletal muscle).

In ketogenesis, our livers start to break down fat into a usable energy source called ketones. Ketones can stand in for glucose as fuel for the body when there’s a glucose shortage. 

Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” during which it’s burning stored fat. 

The Keto diet
It is a very low-carb, high-fat diet. People on a ketogenic diet get 5 percent of their calories from carbohydrates, about 15 percent from protein, and 80 percent from fat. It’s this ratio that will force the body to derive much of its energy from ketones. 

That means eating mainly meats, eggs, cheese, fish, nuts, butter, oils, and vegetables while avoiding sugar, bread and other grains, beans, and even fruit.

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Ketosis

... is a normal metabolic process. When the body does not have enough glucose (derived from sugars and starches) for energy, it burns stored fats instead; this results in a build-up o...

Fast facts on ketosis
  • Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose.
  • Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid.
  • In small amounts, ketones serve to indicate that the body is breaking down fat, but high levels of ketones can poison the body, leading to a process called ketoacidosis, a serious condition that can prove fatal.
  • People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma.
  • Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores.
The ketogenic diet
The diet itself can be regarded as a high-fat diet, with around 75 % of calories derived from fats,  20 % from proteins and 5 % from carbohydrates.

Adhering to the ketogenic diet can lead to short-term weight loss, consuming fewer calories without feeling hungry while following the diet.

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Ketosis

Is a metabolic state. Think of being in or out of ketosis like the settings in a hybrid car; you can rely on gas or electricity to different degrees.

In ketosis, we...

The function of ketones

Ketones aren’t just a form of energy, they’re powerful signaling molecules. They regulate the expression of genes and dampen inflammatory processes.
Your body is always producing a very low level of ketones, irrespective of your diet. You start producing more of them when following a diet that’s high in fat and low in carbs.

Getting in ketosis
  • The stricter you restrict carbs (or total calories), the quicker you will be in ketosis.
  • Restricting your carb intake to 20g per day is a good heuristic (loose rule) for entering ketosis. It will generally get you into ketosis within a few days.
  • Fasting gets you into ketosis very quickly.

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Fasting Ketosis

In addition to eating a high-fat diet and limiting carbohydrates, the metabolic, fat-burning state of ketosis can be induced by fasting.

Fasting can help your body burn fatty acids ins...

Common Side Effects of Fasting Ketosis
  • Water flushing
  • Fatigue
  • Hunger and sugar cravings
  • Keto breath
  • Digestive concerns
  • Muscle cramps
  • Less energy
  • Heart palpitations
  • Ketosis flu
How to Deal With Fasting Ketosis Symptoms
  • Get enough sleep
  • Work on reducing stress as much as possible.
  • When combining intermittent fasting with a ketogenic diet, eat enough calories during your eating periods.
  • Stay hydrated
  • Increase salt intake
  • Eat mineral-rich foods
  • Supplement with magnesium
  • Take exogenous ketones
  • General self-care

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Ketosis
... is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in ...
Benefits of a Ketogenic Diet
  • Weight Loss.
  • Keto naturally lowers blood sugar levels due to the type of foods you eat.
  • Mental Focus: Ketones are a great source of fuel for the brain.
  • Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
  • Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
  • Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
  • Insulin Resistance.
  • Improvements in your skin health.
Do Not Eat on a Keto Diet
  • Grains – wheat, corn, rice, cereal, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Tubers – potato, yams, etc.

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A ketogenic diet...
A ketogenic diet...

... is predominantly made up of high-fat foods , including butter, oils, meat, fish, eggs and cheese, and very low-carb vegetables such as cauliflower and leafy greens. 

Th...

Ketosis discovery

Keto was developed as a clinical tool.

In 1911, doctors noticed that children with epilepsy stopped having seizures after 2 days of absolute fasting, when their bodies would have been forced into ketosis. 

Scientists later noted that ketosis could be achieved through a low-carb, high-fat (LCHF) diet without the risk of infection and mortality rates associated with absolute fasting

Keto popularity

Most newcomers are drawn to keto for its potential weight loss benefits, and, while it remains a topic of debate among nutritional scientists, its proponents typically gloss over the unknowns.

The real driving force behind keto’s popularity is our myopic focus on weight as the sole determinant of health.

Ketosis

... is a natural state of the metabolic process. When a person has reached ketosis, their body is burning stored fat instead of glucose.

7 tips to get into ketosis
  • Increase physical activity
  • Reduce carbohydrate intake significantly
  • Fast for short periods
  • Increase healthful fat intake
  • Test ketone levels
  • Maintain a high protein intake
  • Consume more coconut oil as this may help to increase ketone levels.
Ketosis in summary
  • Ketosis is a natural state for the body to be in from time to time. When it occurs, the body burns its fat reserves as energy.
  • Maintaining a state of ketosis for short periods involves minimal risk. However, people with type 1 diabetes should avoid ketosis due to an increased risk of complications.
  • People should also avoid being in ketosis long-term, as they may experience fatigue and nutritional deficiencies.
  • Making several dietary and lifestyle changes can help a person get into ketosis faster.
The Keto diet - documented uses

The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and t...

Ketogenic diet

Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. 

Keto diet meals

Followers must eat fat at each meal:

  • Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
  • Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
  • You can have certain fruits (usually berries) in small portions. Vegetables are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. 

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Intermittent fasting

Fasting means abstinence of some or all food for a period of time.

Intermittent fasting ranges from eating a few calories all day every other day or several times a week to fasti...

A metabolic shift

It can take 10 to 12 hours to use up calories in the liver before your body changes over to use the stored fat.

After meals, glucose is used for energy, while fat is stored in fat tissue. During fasts, once glucose is depleted, stored fat is broken down and used for energy.

The easiest way to lose weight

To lose weight, strive for sixteen calorie-free hours. Stop eating by 8 pm, and eat again at noon the next day. Results can take up to four weeks to notice.

Intermittent dieters should eat healthy foods, including whole grains and healthy fats and protein. They should limit saturated fats and avoid sugar and refined carbohydrates. Be sure to stay well-hydrated.

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Fasting....

...is the voluntary withholding of food for spiritual, health, or other reasons.

Food is easily available, but you choose not to eat it. This can be for any period of time, from...

Intermittent fasting for weight loss

When we fast, Insulin levels fall, signaling the body to start burning stored energy as no more is coming through food. Blood glucose falls, so the body must now pull glucose out of storage to burn for energy.

In essence, intermittent fasting allows the body to use its stored energy. 

Health benefits of intermittent fasting
  • Weight and body fat loss
  • Lowered blood insulin and sugar levels 
  • Possibly reversal of type 2 diabetes
  • Possibly improved mental clarity and concentration
  • Possibly increased energy
  • Possibly increased growth hormone, at least in the short term
  • Possibly an improved blood cholesterol profile
  • Possibly a reduction in the risk of Alzheimer’s disease 
  • Possibly longer life
  • Possibly activation of cellular cleansing by stimulating autophagy
  • Possibly reduction of inflammation

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