Ketosis and the Ketogenic Diet: a low-carb solution to fat loss

My good friend Jon just suggested a great new diet plan called Ketosis. It’s a low-carb, moderate protein and high fat diet, similar to Paleo, but less protein intake. I didn’t know anything about it. He’s already lost 6 pounds,  so I checked it out, and it’s worthy of a mention on my blog. There are some important things to know about low-carb diets…read, learn and use what you can to achieve your goals. Follow the additional resources for more information – Mike

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Reposted from Muscle & Fitness article

http://www.muscleandfitness.com/nutrition/lose-fat/diet-911-ketosis-dummies

Ketosis Defined

When your diet is depleted of carbs, your glycogen levels drop and you enter ketosis—a process in which your brain burns ketone bodies to avoid draining the protein stores in your muscles and instead uses energy from your fat stores.

Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs.

If you are having problems getting lean, or you are hitting a plateau, there could be three problems with your diet —too much protein, not enough good fat, and residual carbohydrates.

To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables.

Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source.

Also, watch your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK to have some nuts, but you should rely more on other fat sources that are carb-free like oils and cheeses. Remember that meal replacement shakes and protein shakes are not the same. The typical meal-replacement powder contains up to half your day’s intake of carbs. Instead, opt for a scoop of regular protein powder after your workout. Make these changes and you’ll see your six-pack soon enough.

Other Good Resources:

Wikipedia: http://en.wikipedia.org/wiki/Ketogenic_diet

Bodybuilding.com: http://www.bodybuilding.com/fun/keto.htm

About.com: http://lowcarbdiets.about.com/od/KetogenicDiets/a/What-Is-A-Ketogenic-Diet.htm

Ketogenic Diet Resource: http://www.ketogenic-diet-resource.com/

 

Diet/menu Suggestions:

(I already see a couple of necessary improvements in my diet – Mike)

ketosis diet

Solve Your Health Issues with a Ketogenic Diet

Reposted from the Ketogenic Diet Resource:

ketogenic diet

Ketogenic diets emphasize foods rich in natural fats and adequate in protein, and restrict foods high in carbohydrate (sugars and starches). While the standard American diet (SAD) contains 45-65% of calories from carbohydrate, ketogenic diets restrict carbohydrate intake to about 2-4% of calories.

And contrary to what many “experts” think, a ketogenic, low carb diet is NOT a high protein diet. It’s a high fat diet with a moderate protein intake and a very low carbohydrate allowance. A typical ketogenic meal includes a small amount of protein, a source of natural fats (for example, butter, beef tallow, lard, duck fat, cream, olive oil, or coconut oil) and some green leafy vegetables.

On this website, you’ll find information on how these diets work, the right way to “do” the diet, and the details on how you can increase your energy and improve your health simply by changing the way you eat.

How do ketogenic diets work?

When carbohydrate containing foods are digested, they are broken down into blood sugar (glucose) in the body. The more carbohydrates we eat, the more glucose is made. As diabetics know, high blood sugar is toxic to the body. Eating more fats and protein and less carb causes our internal biochemical pathways to switch to using our stored fat for fuel instead of burning sugar.  This switch produces ketone bodies while at the same time reducing blood sugar levels. As glucose drops and ketone body levels rise in the bloodstream, the heart, muscle and brain stop burning sugar and instead use the ketones as an alternative fuel.  This is called being “in nutritional ketosis.”

Once the body is using ketones as a main fuel source, all sorts of beneficial effects become apparent. A ketone producing, high fat, low carb diet is terrific for weight reduction, slowing the aging process and addressing health issues such as heartburn, fatty liver and achy joints.

However, these diets are much more powerful than those popular uses would suggest.  In fact, being in ketosis can alleviate many serious diseases. The antioxidant and anti-inflammatory effect of nutritional ketosis is potent. In fact, nutritional ketosis and ketone bodies themselves are being studied extensively as a treatment for many metabolic diseases. For instance, there is strong research evidence that ketotic diets can:

  • Act as an extremely effective diabetes treatment plan; in some cases, just switching to a ketogenic diet can reverse prediabetes and type 2 diabetes.
  • Drive cancer into remission with new and effective cancer treatments. The keto diet for cancer patients is somewhat different than the treatment for other illnesses, and is discussed in detail in my e-Book “Fight Cancer with a Ketogenic Diet.”
  • Improve epilepsy treatment outcomes by reducing, and in some cases, eliminating seizures.
  • Help patients with Alzheimer’s disease regain memory and thought function.
  • Reverse heart disease and improve cardiovascular risk factors shown on blood tests.
  • Alleviate the symptoms of autism.
  • Reverse PCOS.
  • Treat severe outbreaks of acne.
  • Provide mitochondrial support for a wide variety of neurological disorders such as Parkinsons Disease and ALS.
  • Eliminate gluten allergy symptoms and relieve the symptoms of other allergic conditions associated with autoimmune reactions
  • Treat metabolic energy disorders such as glucose transporter type 1 (GLUT1) deficiency, pyruvate dehydrogenase complex deficiency (PDHC), McArdle disease, and mitochondrial myopathies.

In other words, the ketogenic diet is not a “fad.” It is a potent regulator of metabolic derangement, and when formulated and implemented correctly, it can be extremely effective. (References here and here).

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