10/8/12

What Is Ketosis


If you notice the last few posts we've had about nutrition, you could probably tell that we advocate a ketogenic style diet. Do we believe this is for everyone though? Absolutely not, some people do not feel the same with a carbohydrate deficit diet. For some the mere fact that it can take from three days to two weeks to enter ketosis can keep this diet from being effective for them[1]. If one is not completely in ketosis then blood glucose [BG] regulation can be a problem. Many people train in a metabolic altering and glycotic system, and without proper BG levels they could struggle. I'm talking to you crossfit enthusiasts.

However, today's post is going to talk about the actual details of ketosis and how to get yourself on this diet. By no means am I saying you have to follow this diet, but if this interests you then try it.

History:
The ketogenic diet arose from the practice of fasting for health reasons. In one case patients with epilepsy would fast to prevent from continuous seizures. To simulate the body's response for fasting they would almost eliminate carbohydrates from the diet.[2]



Carbohydrates:
One of the main reasons that we have the urge to eat so frequently is because the average american diet is 15% protein, 20% fat and 65% carbohydrate. Carbs are a readily available source that is either used immediately or processed by the liver and converted into fat. By relying so heavily on carbohydrates we also train the body to rely heavily on the hormone insulin.[1] Someone who is insulin resistant is used to high loads of carbohydrates and their body is less apt to respond to the hormone. Some theorize that insulin resistance is the body's stress response to prevent it from getting too big; diabetes II is actually the body trying to save itself from exploding.

How:
Once the body enters ketosis it will process fats as the primary fuel source over carbohydrates. Because the body is no longer carbohydrate dependent it will be "looking" for all available fat stores to form ketones via the liver. Fat oxidation ensues and the overall body fat composition reduces.

What To Eat:
The classical way to determine calorie consumption is a 4 to 1 ratio of fats to carbohydrates [3]. Because fats contain twice the calories as carbohydrates this could also be a 2g to 1g ratio. Many people will also say to limit protein intake. From what I've experienced and seen with others, the consumption of protein will not hinder the ketosis process. The dependence is based on carbohydrates and fats not proteins.

Many dietitians also say to eliminate vegetables from the diet, which in turn can lead to a nutrition deficiency. However, it is possible to keep to the 4 to 1 ratio by consuming the majority of carbohydrates from vegetables. Another good way to consume higher quantities of vitamins is to eat Grass Fed or Unpasteurized foods. Carbohydrate consumption is also dependent on activity level. The higher your activity level the greater your carb consumption can be, the less active you are the fewer carbs you can consume.

To complete the numbers let's say that your diet consist's of 2,500 calories per day. 60% fat, 10% carb, 30% protein will be the ratios. The daily consumption will be 166 g fat, 63 g carb, and between 200 and 250 g protein.

Duration:
Some people claim that ketosis is horrible for the body and can mess with someone in as short as a month. My personal testimony is a ketogenic style diet for the past 4 months with bouts of intermittent fasting and "carb nights" [well talk about carb nights later after I have more clinical practice with it]. I am getting stronger, I'm lean, I feel good, and I function good. However, I can be out of the norm for this so my "prescription" is try it for a month and then step back and look at how you feel. Remember it may take up to two weeks to enter ketosis if you're highly carb dependent.

Why:
I've been telling you the minute details on how to enter ketosis, but I haven't given you much reason to test it yourself. In a long term ketogenic style diet study subjects observed: lower LDL cholesterol; decreases BG levels; decrease in triglycerides; decrease in overall body fat composition.[4] Subjects were tested at 16 and 24 weeks in the diet and the entire time were symptom free of all the supposed symptoms that should arise from long term ketosis.

This post is already a mile wide and for that reason I will wrap it up for today. At a later time we will talk about why ketosis has a lot of hate behind it. We'll take a step deeper into the ideal keto diet and even talk about food's to avoid and foods to make sure to eat.

Not enough read these "semi" keto based articles:
I Thought Fat Was Bad For You
#Broscience Breakfast
How low to go
Fasting And Muscle Mass
Fasting

"The difficulty is not crafting the body into it's desired form, but fighting the temptation to honor the temple and not the God inside it."

  1. Carla Fedor, RN; Alyse Drummond, LPN; Yvette Mascarenas, RD; Jennifer Vickers, MD. The Ketogenic Diet, How Does The Ketogenic Diet Work. Retrieved UNM school of medicing.
  2. Carla Fedor, RN; Alyse Drummond, LPN; Yvette Mascarenas, RD; Jennifer Vickers, MD. The Ketogenic Diet, Historical Perspective. Retrieved UNM school of medicing.
  3. Keren PolitiLilach Shemer-MeiriAvinoam Shuper, and S. Aharoni (2011) The Ketogenic Diet 2011: How It Works
  4. Hussein M Dashti MD PhD FICS FACS Thazhumpal C Mathew MSc PhD FRCPath Talib Hussein MB ChB Sami K Asfar MB ChB MD FRCSEd FACS Abdulla Behbahani MB ChB FRCS FACSI PhD FICS FACS Mousa A Khoursheed MB ChB FRCS FICS Hilal M Al-Sayer MD PhD FICS FACS Yousef Y Bo-Abbas MD FRCPC Naji S Al-Zaid BSc PhD3 (2004) Long-term effects of a ketogenic diet in obese patients

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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.