Ketosis is a state of being where your body produces less glucose than it consumes. When your blood sugar level drops too low, the liver converts some of its stored fat into energy to keep you alive. If you’re not eating enough calories, or if you eat too many carbs (a type of carbohydrate), then your body will start burning fat instead. Ketones are produced during this process which provide fuel for the brain and other organs in the body.
The term “ketone bodies” refers to two types: acetyl CoA and beta-hydroxybutyrate. Acetyl CoA is the primary source of energy for muscle cells, while beta-hydroxybutyrate helps with the production of fatty acids and ketones. Both are produced naturally in the body when your muscles burn fats as their main source of energy.
Intermittent Fasting (IF) is a dieting technique used by athletes and others trying to lose weight. IF involves restricting food intake intermittently throughout the day, usually every third or fourth hour. People often do this for up to several days at a time before they see results.
Some studies have shown that intermittent fasting may cause changes in metabolism similar to those seen with calorie restriction, but without any of the negative side effects associated with such diets.
Before trying IF, it’s a good idea to talk to your primary care provider so you can create a plan that’s right for you.
Asking yourself is the Keto diet whoosh effect a real thing?
before having a cheat meal may bring a great change in your life. Sometimes it becomes very hard and challenging to maintain your weight and figure. Most of the people are looking for effective ways to reduce weight. The ketogenic diet is a proven way to lose weight without any side-effects.
The word “diet” implies something that is temporary, but it doesn’t mean that you go back to your old eating habits. It is a new lifestyle with proper nutrition.
The goal of the diet is to get the body use to using ketones as energy and being fat adapted. This process usually takes 1-3 weeks. During this period you’ll most likely go through “withdrawals”, as your body is no longer use to having glucose for energy. This is where a common misconception comes in…
Many mistake this with “hitters”. When in fact, you are experiencing withdrawals and will continue to do so for about a week or two…it all depends.
Although the diet does not have any guidelines when it comes to fat intake, it’s important that you try to get as much “healthy fats” as you can. Remember, fat is not bad… Do not fall for these old fashion dieting rules that are no longer relevant today.
The Keto diet has shown to help improve neurological diseases such as epilepsy. This is due to the brain being able to use ketones for some of its energy needs. Research still suggest that people who follow the keto diet need to take supplements because the diet is lacking in some nutrients. One example is Vitamin C, which is depleted because less fruit is consumed. In general, following a healthy diet and lifestyle is still the best practice for life.
You can follow these steps to get your body into “ketosis” and start the whoosh effect:
Count your carbs – Carbs are going to be your limiting factor when it comes to getting into ketosis. Once you reach 20 grams of carbs, you’ll usually be in full ketosis. Each person’s threshold may be different though. Some can get into ketosis with only 10 grams of carbs. Others might need 50 grams of carbs before they get their desired results.
Monitor your ketones with keto sticks – Use these to determine if you’re in ketosis or not. The first few days, you may want to test more often as you’re becoming “fat-adapted”. We wouldn’t suggest testing after each meal. Some people get hung up on this, but if you’re eating healthy and working out – don’t worry about it! Once your body is in ketosis, it should stay there. Be consistent with workout routine – It’s very possible to gain muscle and lose fat at the same time. In fact, many personal trainers are shifting away from the old “bulk” strategy and focusing more on a blend of both. The key is to lift weights and do cardio. You want to build muscle, but more importantly you want to melt fat. Your body can’t do this if it isn’t in a state of “ketosis”.
So what are you waiting for?
Try out the diet today!
The Keto diet has become increasingly popular over the past few years. Even celebrities are getting on board with this one. However, if you’ve never heard of the ketogenic diet before, all of this information may be quite overwhelming. The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It’s known as a ketogenic (keto) diet and it’s become very popular among celebrities and highly successful professionals.
The diet has been around for almost 100 years. Doctors would prescribe it to patients for issues like diabetes, epilepsy, and obesity. The diet would be prescribed but it was not safe for most people. It required precise calculations and careful monitoring by a physician. Many people would not stick to the diet and it was considered extremely restrictive.
The Ketogenic diet has become the hottest new diet for weight loss thanks to social media. Many famous celebrities have admitted to following some form of a keto diet. This has increased the awareness of this type of diet. The increase in awareness has also increased research funding which has allowed for new scientific breakthroughs in this area.
One of these new breakthroughs is the fact that you don’t have to be as restrictive with this diet. There are several new forms of the ketogenic diet that make adhering to it much easier. You may have also noticed that many snack and food companies have created “keto-friendly” products that allow followers to continue to adhere to this diet while still enjoying snacks and meals.
What Can I Eat?
Before getting into the different variations of the ketogenic diet, it’s important to understand that this eating style is still high in fat. Do not expect to be able to eat whatever you want on this diet. You will have to be very strict with what you consume, while also making sure that you adhere to the proper ratio of nutrients.
For your protein sources, you can choose between red meat, poultry, pork, and seafood. Eggs can also be included in your diet. Try to stay away from too much beef since it tends to have higher levels of red meat.
As for vegetables, you can choose between broccoli, cauliflower, asparagus, bell peppers, and onions. Most other vegetables tend to be too high in carbs for this diet.
Cheese is another great option on the ketogenic diet. This is a great source of fat and protein which helps to keep you full throughout the day.
Sources & references used in this article:
Is there such as thing as a ‘metabolic advantage’? by J Briffa – drbriffa.com
The complete guide to fasting: heal your body through intermittent, alternate-day, and extended fasting by J Moore, J Fung – 2016 – books.google.com
The Great Eades Smackdown, 2010! Part by A Colpo – anthonycolpo.com
Born Round: A Story of Family, Food and a Ferocious Appetite by F Bruni – 2009 – books.google.com
A concise encyclopaedia of psychiatry by D Leigh, CM Pare, J Marks – 2012 – books.google.com
Homage to Gaia: The life of an independent scientist by JE Lovelock, J Lovelock – 2001 – books.google.com
Perioperative fluids in children by CM Wilson, IA Walker – Special edition, 2005 – researchgate.net
Why McDonald’s fries taste so good by E Schlosser – Atlantic Monthly, 2001 – sau39.org
The organic chem lab survival manual: a student’s guide to techniques by JW Zubrick – 2020 – books.google.com