There’s low carb dieting, and then there is the ketogenic
diet. According to the FDA, a normal diet should contain between 45 and 65% of
total calories from carbohydrates. A low carbohydrate diet to the FDA consists
of anything less than 65% of carbs, and a very low carbohydrate diet is less
than 45% carbohydrates. A ketogenic diet is even more low carbohydrate than that. Depending on how many grams of fat you consume, you
could possible eat between 10 and 20% of your calories from carbohydrates. It
has been shown that consuming 4 fat calories to every 1 carbohydrate calorie
(excluding fructose) will allow someone to maintain ketosis. This is roughly a
1 g to 2 g ratio (Politi K [2011] The Ketogenic Diet). With that fact being
established, a ketogenic diet is as carb free as it can be.
However, doing a ketogenic diet may not be as simple as it
seems. Aside from the carb cravings and the low-blood-sugar induced mood
swings, there are other factors involved with maintaining ketones in the body.
Before moving on I should ask, do you still have some
questions about ketosis?
I hope that good bit of reading helps you understand this
diet a bit better.
I’m not going to attempt to swoon you into wanting to do
this diet, but I am going to help you understand some of the underground discrepancies
with this diet. For starters, when someone begins doing a ketogenic diet they
may want to purchase kitostix.
It may take up to 14 days for your body to effectively begin
ketosis. If you don’t want to sit around for 14 days you can check your urine
with a ketostix. If the ketostix changes colors at all, indicating at least 5
mg/dl then you are in ketosis. If you show more than 40 mg/dl then you are
suffering from ketoacidosis and you probably have diabetes – so be careful. Now,
if you are a healthy individual you should enter ketosis very quickly,
unfortunately, a common complaint people have is that their ketostix stops
changing colors after a few days. Why is that? When you do a ketogenic diet your
liver has to realize that there is a lack of carbohydrates, and then it has to
create ketones. Ketones are lypolised fats which are converted into carbonyl
groups bonded to two hydrocarbon groups. When this bond is broken to produce
energy, ATP, an acetone group is released. The healthier a person is the more
effectively they will recycle acetone groups. Ketostix measure the amount of acetone in the urine. So, when you pee on a ketostix
and it doesn’t change even though you’ve only had 100 carbs in the past 14 days
don’t worry. Ketostix are great ways to monitor ketosis during the first few
days of dieting or after a cheat day. (The art and science of low carbohydrate
living)
Another problem people may come across is sweeteners. Many
people can remain ketogenic while consuming a small amount of sugar, however,
consuming High Fructose Corn Syrup is a one way ticket out of ketosis (link to another blog on
ketostix). Avoid it at all cost.
Many people during Very Low Carbohydrate diets consume large
quantities of synthetic sweeteners. Getting through sugar cravings is a lot
easier when we can still taste sweet stuff. Unfortunately, research is showing
that putting something extremely sweet in your mouth may cause a spike in
insulin (Just T. [2008] Cephalic phase insulin release in healthy humans after
taste simulation). Now, insulin may not seem like such a bad guy until you
realize what it does to your body. This pancreatic hormone stores nutrients, sometimes
as fat, and it causes changes in blood sugar levels. Insulin levels can impact
how the liver handles ketones. Ipso facto, you’re “sugar free” treat may have
ruined your diet. (Liang Y [1987] the effect of artificial sweetener on insulin
secretion. 1.) That being said, some people can consume moderate amounts of sweetener
while remaining in ketosis. Stevia is a possible sweetener that could be used sparingly.
Now that you know entirely too much about ketosis, you may
ask yourself, what’s the point? Well, a ketogenic diet can help with things
such as cancer, fatty liver disease, pre-diabetes, and insulin resistance.
Likewise a diet like this will help decrease body fat and make you feel
healthier overall.
I’m currently doing a ketogenic diet as a method to cut down
for my weightclass. Sometime in February I will release a post detailing how I
was able to lose weight while still consuming 4000 calories per day. Stay tuned
if you’d like to lose body fat while consuming plenty of calories. Until then use these "secrets" when you do a ketogenic diet, and reach your dietary goals.
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