Lose weight by achieving optimal ketosis

Do you want to lose weight? Here’s number 16 of my 18 best tips. All of the published tips can be found on the How to Lose Weight page.

Before we get started, here’s a short recap of the tips so far: The first and most crucial piece of advice was to choose a low-carb diet. The next were eating when hungry, eating real food, eating only when hungry, measuring progress wisely, being persistent, avoiding fruit, beer and artificial sweeteners, review your medications, stressing less and sleeping more, eating less dairy and nut products, stocking up on vitamins and minerals, using intermittent fasting and finally, exercising smart.

This is number sixteen:

16. Get into optimal ketosis

Warning: Not recommended for type 1 diabetics, see below.

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We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.

So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume less calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.

Video course

How to Eat LCHF Video Course

Do you know exactly how to eat a low-carb and high fat diet (LCHF)? This is required for ketosis. If not the easiest way is watching this high quality 11-minute video course on how to eat LCHF, and the most important things to think about.

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Maximum effect from an LCHF diet

How do you know you’re getting the maximum hormonal impact from your low-carb diet? You do that by achieving what’s known as “optimal ketosis”. 

Ketosis

Ketosis is a state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver.

To encourage ketone production, the amount of insulin in your bloodstream must be low. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low – and therefore, that you’re enjoying the maximum effect of your low-carbohydrate diet. That’s what’s called optimal ketosis.

Measuring ketones

Today, there are reasonably-priced gadgets available for measuring ketone levels at home. One needle prick of the finger, and in just a few seconds you’ll know your blood ketone level.

Blood ketones are best measured on a fasted stomach in the morning (before breakfast, that is). Here are a few pointers on how to interpret the result:

  • Below 0.5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning.
  • Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal.
  • Around 1.5 – 3 mmol/L is what’s called optimal ketosis and is recommended for maximum weight loss.
  • Values of over 3 mmol/L aren’t neccessary. That is, they will achieve neither better nor worse results than being at the 1.5-3 level. Higher values can also sometimes mean that you’re not getting enough food. For type 1 diabetics, it can be caused by a severe lack of insulin, see below.

Ketones in urine

Ketone levels can also be measured in a more old-fashioned way, with urine test sticks (sold prescription-free in pharmacies or on Amazon). Ketone sticks give less reliable results for several reasons, and the above recommendations can’t be straightforwardly applied to them. They are, however, much cheaper.

My personal experience

Feel free to read my accounts of a two-month personal trial:

  1. Experiment: Optimal ketosis for weight loss and increased performance
  2. Four weeks of strict LCHF and ketone monitoring
  3. Final report: Two months of strict LCHF and ketone monitoring

Although I was quite happy with my weight before these trials, they resulted in a further loss of 4.5kgs (10 pounds) and 7cm (3 inches) around my waist – without additional exercise or even the slightest resemblance of hunger.

How to achieve optimal ketosis

Many who firmly believe they are eating a strict low-carb diet are surprised when they measure their blood ketones. They may be at around only 0.2 or 0.5 – quite far off from the sweet spot! Why?

The trick here is not only to avoid all obvious sourced of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will converted into glucose in the body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.

The secret to getting around this is usually to eat your fill with more fat. For example, if you have a bigger helping of herb butter to your steak, you might not feel like having a second steak, and instead feel satisfied after the first one.

A popular trick people use to ingest more fat is “fat coffee” (sometimes called “Magic Bullet Coffee” or MBC). It involves adding one tablespoon of butter and one tablespoon of coconut oil to your (morning) coffee, and requires a food blender for the right texture.

More fat in your food will fill you up more. This will ensure you eat less protein, and even less carbohydrate. Your insulin will drop and, hopefully, you’ll be able to reach optimal ketosis. And that’s when many a stubborn weight plateau is overcome.

If it doesn’t work

Being in optimal ketosis for a prolonged period of time (say, a month) will ensure that you experience the maximal hormonal effect from eating a low-carb diet. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next three tips in this series might help you.

Try it

Order a ketone meter online and start measuring. There are a few different models, the most popular one is probably the Precision Xtra ketone meter. Unfortunately these meters are all quite expensive to use, as the test strips can cost about $5 per test.

Here’s a complete package with everything you need to check your blood ketone levels.

More

Learn much more about ketogenic diets here:

A ketogenic diet for beginners

What is ketosis?

Watch my video interview with Dr. Peter Attia, on a strictly ketogenic low-carbohydrate diet: Very Low Carb Performance

Read all the tips on the How to lose weight page.

A word of warning

If you have type 1 diabetes, you should not follow the above advice on optimal ketosis – it may be risky. If you have ketones in your blood at all, you must be sure that your blood sugar levels are normal. If they are, you’re in normal ketosis – just like the ketosis of healthy people who stick to a strict low carb diet.

High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to inject more insulin; if you’re at all unsure of what to do, contact a medical professional. Coveting really high blood ketones for weight control is not worth the risk for type 1 diabetics.

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418 comments

  1. "...resulted in a further loss of 4.5kgs and 7cm around my waist"

    Have you been able to maintain these splendid results without measuring ketone levels or do you continually follow up on levels?

    Reply: #3
  2. Doc,

    OH MY WORD! Jimmy said these were expensive. And the strips were about $6 bucks a pop. The strips seem to still be high on price. Did these just come out? That is soooo awesome! I've been wanting to try this out for myself. Thank you, thank you, thank you!!!!!

  3. Dr. Andreas Eenfeldt, MD Team Diet Doctor
    Do I detect sarcasm? :)

    After almost five months without measuring ketones or eating quite as strict low-carb my weight and waist measurement are about halfway back to the pre-optimal ketosis levels. Meaning I'm still 3-4 cm (an inch and a half) thinner around the waist.

  4. yuma
    Awesome article. I love the short recap of the tips; succinct and direct.

    I have some questions:

    1. If I don't have a a ketone meter, what level of daily carbs guarantees optimal ketosis.

    2. How many grams of protein are adequate to reach and stay in optimal ketosis?

    3. Is it true that a daily 16-19 hour fast will put you on optimal ketosis?

    4. Dr. Jaminet of the PHD advises against ketogenic diets because - according to him - they will put great stress on your body. Is this true?

    5. Since optimal ketosis will probably blunt your appetite, should we be concerned about reaching a daily minimum caloric level?

    Thanks!

    Replies: #6, #17
  5. Mike
    My first post was marked as spam because I included a link to the Canadian website. I've ordered from Universal Drug Store online twice now. They are legit-no problems what so ever:

    I order precision Ketone strips from Canada. $2.00 each and free shipping. It takes about ten day for the delivery, so don't wait until the last minute to reorder. I got the precision monitor off amazon for about $20.00. I've also ordered the strips off ebay. They do have expiration dates, so make sure you'll use all of them in time before you go and order 200...

  6. Dr. Andreas Eenfeldt, MD Team Diet Doctor
    1. No level guarantees it, but aim for below 20 grams a day. Too much protein can spoil it though.

    2. About 1 gram per day per kilo of lean body weight is a good starting point.

    3. Possibly, if you eat fairly low carb to start.

    4. I agree with most of Dr. Jaminet's other ideas. His PHD is mostly great advice. However, I do think he's fearmongering about ketosis without any hard data to back it up. Ketosis is a useful tool for a lot of people.

    5. No. Certainly not if we are aiming for weight loss. Just eat when hungry. If this means very small amounts of food for an extended period of time adding a daily multivitamin may be wise though.

  7. Richard A.
    Not all amino acids are burned as glucose.

    Ketogenic amino acid:
    http://en.wikipedia.org/wiki/Ketogenic_amino_acid

    Glucogenic amino acid:
    http://en.wikipedia.org/wiki/Glucogenic_amino_acid

  8. I think the main issue that Dr. Jaminet said about ketogenic diets is that when he went on one, he developed scurvy because his vitamin C was not recycled properly (apparently you need carbohydrate to do that), but I have never really seen an article which suggests this, nor have I heard Dr. Jaminet explain how he knew he actually had scurvy. I assume he went to a doctor who diagnosed him with the disease and treated him.

    I agree with the Doc, though. Dr. Jaminet is a innovative thinker, and his major points about being well nourished are well taken. So many people 'do Atkins' with a lot of carbage, diet soda, and chewing gum, and that is not the point.

    I believe the whole 'safe starch' thing was blown way out of proportion, as the definition he was proposing was a that a non-fructose, non-gluten starch is 'safe', and somehow, this automatically implied that a person had to eat potatoes and rice to be healthy. I don't think he meant this, but unfortunately, that is one of the problems with language, it is imperfect.

    After all, when you say 'whole grains' and 'complex carbs' that seems to imply a higher level of knowledge and sophistication as whole and complex sound really good...

    Reply: #43
  9. Donna E
    Actually, the Jaminets do say one needs to eat "safe starches" to be healthy. Their diet recommends 600 carb calories daily "primarily from starches." The book goes into why at considerable length. Not saying I agree, just sayin'...
  10. PC
    The most simplistic way to "lose weight" is to consume fewer calories then you burn in a day. More exercise = more calories burned. If you are active low carb or high protein (paleo) is not an ideal balanced diet. Ther body needs carbs to fuel your brain. Starvation does not work because your body will burn muscle before fat. Becuase it will think it will need the "fat" to produce "energy" to operate at it's peak potential.

    I am a diabetic and playing with your glucose levels is a foolish game to chase.

    Here is the worlds shortest diet book.

    Exercise
    Eat a little less food
    Slow down long enough to follow some of your cravings. Your body wants the things that will make it feel best.
    Count your calories for 1 week and see what you are actually consuming.(a ton of free sites out there)
    FInd a general metabolic rate to give you a very rough idea of what you burn currently
    you are in a constant state of burning calories (fuel).

    No time to exercise? Park the furthest you can from the front door at the mall your office or grocery store. Make the first step and stop spending money on magic cures.

  11. KetoBoy
    Doc,

    Have you seen this video?

    http://nutritionfacts.org/video/eggs-vs-cigarettes-in-atherosclerosis/

    I can't help to think about this when I eat eggs, with sausage fried in butter and 1/2 an
    avocado with sour cream for dinner.

  12. Chandra Lawrie
    Very interesting, I have not heard to much about these meters, but it is intriguing. I have been on a weight loss journey for a few months now, doing well. I am not to the point yet of getting to specific with centimeters though. I have found my greatest help in this has been writing as a therapy to losing the weight. Thinking Anew by Richard Quis teaches you to write and see your goals on paper. It's not specifically for weight loss, I guess you could use it for any number of things. I found it to be the best motivator for me, helpthinkinganew.com is the site. Take a look if you are looking for a new way to see yoursefl along your journey. I hope to be looking at losing centimeters soon! good luck all!
  13. Ralph, Cleethorpes, UK
    Yes PC (10) that is simplistic. Good luck with that ;-)
  14. Mary T.
    Oh my gosh, thank you Dr. Eenfeldt for this post! In the past 25 months I lost over 90lbs being gluten free & using LCHF. It was the easiest thing in the world and I loved the way my body was transforming back to its healthy self. My goal was to lose an additional 30lbs to reach my goal weight and I was confident I would easily get there, then things changed.

    Unfortunately this fall I became very ill and long story short, ended up having 3 separate abdominal surgeries, including a cholycystectomy (gallbladder removed as a "precaution" since they couldn't figure out why I was so ill). My recovery has been long and difficult because I had so many limitations on what I could eat & then later, on what I needed to eat to address certain nutritional deficits (critically low potassium & iron). Certainly, learning how to eat without a gallbladder was unique but things sorted themselves out eventually & I'm now back on my low carb path.

    I've gained about 15lbs since I had to deviate from my diet preferences to allow my body to heal, but I've been faithful to LC for 2 months and only lost 1.5lbs! I was frantic, worried I had "lost" the ability to lose weight, and mostly terrified of returning to my previously horribly overweight self.

    Then your post came today and once again, you have saved the day! You have stated exactly what my problem was - in my effort to be really, really LC, I had upped my protein content to the point where I have been eating probably 80-90% protein every day. I had avoided fat after my surgery (only because I was having difficulty digesting it & I was afraid it was the source of some post op pain I had been having) and just hadn't done a good job of re-introducing it. I was eating too much protein & had abandoned the best part of LCHF! Eureka!

    So I've already had my 2 Tbs of coconut oil just now & I've put my coconut flakes out to remind myself about eating more fat. I know you're right and I am so grateful for your post today.

    Thank you, thank you, thank you. Off to order my Ketosis meter so I can now monitor my ketosis, which hopefully will kick in soon. Please keep pushing your message - so many people need to hear it!

  15. Jill
    My experience: I broke my arm. I stopped exercising. I lost weight. I am now exercising to regain.
  16. Julia Clare
    I wish these tools were cheaper! I can't justify them right now, but will clean up my act pronto...as IF I had the tools and was trying to get good results on them. What a saving!

    I've done the Whole 30 recently so am ready to have another go, that got weight off nicely. I'll try a bit more fat, a bit less protein this time round! Sadly coconut oil gave me major hot flashes, I'll try building it up very slowly this time and having it with equal quantity of ghee in a hot water. Or just ghee, which I can now make with ease.

    Great advice, thanks!

  17. melancholyaeon
    @Yuma:

    I've been doing Volek-style ketosis for about 10 months now. I live at about 2.4 on the blood ketone meter, tho' women naturally vary a bit throughout the month.

    1. If I don't have a a ketone meter, what level of daily carbs guarantees optimal ketosis.

    It's very individual. You have to get a meter. Some people can do it at 80g total a day; others have to eat only 12g total a day, with limited protein. There's no way to predict without measuring. The cost of the meters and strips is overstated. I got my meter for US$10 and the strips can be bought online for just US$2.25 each. It's not expensive at all.

    If you absolutely won't test, try eating 85% fat, 12% protein, 3% total carb. That should certainly do it; it's Jimmy Moore's ratio, pretty much. I also find Andreas' protein recommendation too high for most obese people and certainly for many women. I eat no more than 55g total protein a day and yet still manage to press 306 lbs. on the leg press.

    2. How many grams of protein are adequate to reach and stay in optimal ketosis?

    This also is highly individual. You really have to test. Andreas' recommendation will be too high for many people, esp. women.

    3. Is it true that a daily 16-19 hour fast will put you on optimal ketosis?

    No, if you eat too much protein and carb during your eating window. There's no cheatin', easy way to do it. You have to test, you have to be strict, and despite what people without much experience doing it say, you can never vary. It's a very focused way of eating that's not for everyone. You have to track, track, track - protein, carbs, and despite what Andreas says, women should count calories for best success. Andreas doesn't seem to have been very successful at it (sorry Andreas) and is gaining weight back. You have to be like Peter Attia to succeed at this - focus relentlessly like a laser. And stay that way. If you don't have a Peter Attia-like personality, or won't cultivate one, this way of eating isn't for you. But you're never hungry, and you will lose weight easily.

    4. Dr. Jaminet of the PHD advises against ketogenic diets because - according to him - they will put great stress on your body. Is this true?

    No. I'm in better health than ever.

    5. Since optimal ketosis will probably blunt your appetite, should we be concerned about reaching a daily minimum caloric level?

    No. You don't have to worry, because to be successful, you will be counting calories, and you will be burning body fat, so you won't be hungry, your body will get its calories from your own fat and you will get thin. It works - if you are committed. And I mean, married to it. I love being a junior's size 5 now, and if rigor is what it takes to stay there - Bring.It.On. I will be more Attia than Peter! :)

  18. Eric
    Most of what is written about 'optimal' macronutrients for a ketogenic diet is for nd seems based on people who chose t eat about the smae on a daily basis.

    I look forward to 24 hour continious Keton, Insulin, and glucose monitors.

    For someone eating few calories one day (300-500) and the rest on a feasting day in a 36 hour Modified Alternate Day protocol I just do not see the evdence for 20 grams or 50 grams of carbohydrates on an eating day. What is optimal? Does everyone need to wait for continious glucose, insulin, and ketone monitors to be available?

    From a logical point of view goingfrom 100 calories of carbs on a Modified Fasting Day and then what 200 or 300 or 400 carbohydrate calories and 375 protein calories on feasting day should ==>
    Reduce glycogen to ketogenic levels
    Burn carbs and use protein in eating cycle time frame
    Result in ketones for the most of the Modified fasting period

    Any comments?

    Also if ketogentic diets put off, delay or prevent Alzheimers and other diseases will medical insurance pay for monitours? Give discounts for proof of ketogenic compliance? A government rebate? Why not/

  19. jacqui
    Yuma (or anyone) - ideas to eat huge amt of fat every day - 85%? Dairy products are off the table except butter so what else is there full fat except coconut oil? I have been eating way to much protein and therefore not getting much results. But I do get hungry and a spoonful of coconut oil and sauteeing in good fat is all I can think of...
    Reply: #20
  20. Zepp
    Its better if you get your fats from your food!

    Like egg and bacon!

    Then you get all the other nutrients too.

    Reply: #44
  21. moreporkplease
    @jacqui

    there are lots of fats & ways to eat them. try using the butter to make bernaise. add tarragon & pour over steak, asparagus & eggs! use olive oil to make homemade mayonnaise. put it on everything, like fish. use cream: mix with cocoa powder & vanilla to make hot cocoa. whip cream to make sabayon, decorate with a raspberry. make a cream sauce & pour it over cod, spinach, cabbage or turnip. make a gratin of veggies in cream with parmesan sprinkled on top. get some real coconut milk, add virgin red palm oil, curry powder and pour over fish or pork. pour olive oil dressing on veggies & salad freely. eat avocados. try macadamia nut oil on salads for a change too.

    in short, eat like Juila Child.

  22. http://www.youtube.com/rockybarragan I lost over 133 pounds and have kept it off for over 6 years. Check out my YouTube Channel where I post Healthy Recipes, Grocery Hauls, Fitness DVD Reviews and Personal Vlogs. Hope to see you there!
  23. jacqui
    Thanks for the ideas Zepp, Moreporkplease and Rocky! I appreciate it!
  24. jacqui
    Thanks for the ideas/info, Zepp, Moreporkplease and Rocky. I appreciate it! I did lose 60 lbs a few years ago doing various low carb diets but now coming back on because I was eating more protein. will incorporate your "fat Ideas" :)
  25. David
    With regard to supplementing with multivitamins; I was wondering if it wouldn't be advisable to refrain from using them except sporadically, given that there is apparently at least one study indicating that selenium supplementation might cause diabetes, contrary to some other sources of advise on it. Selenium seems always to be included in multivitamin formulas. I like to include Alfalfa Sprouts and Kelp as natural sources for nutrients with only occasion supplementation with typical multivitamins. It was rather frightening to consider that something like that might occur about selenium supplements. There are such huge benefits to come from a ketogenic diet in protecting oneself from the potential of getting diabetes, or helping with managing it. How tragic it would be to get it from supplementing.
  26. Whats making us fat is what we put in our mouths. Its really not difficult to maintain a healthy diet. My girlfriend got me drinking Shakeology among other things and I just feel better. She gets her Shakeology from http://www.coldsoreproductrevi... Its the cheapest there.I try not to steal if from her!
  27. Ralph, Cleethorpes, UK
    Shakeology? Processed food advert?
  28. Elizabeth
    Can I just ask what kinds of things do you eat to maintain less than 20 gs a day of carbs? even low carb vegetables have SOME carbs and I'm struggling to see how it is manageable. I would love to give it a try but fear I would not manage 20 grams but more like 50...
    Reply: #29
  29. Zepp
    Then its almoste levy green vegetabels!

    You can eat 10 pounds of spinach for 20 grams of carbs!

    But.. do you getting any healt benefits going as low as 20 grams?

  30. Sophie
    I eat a lot of cabbage: I fry it in fat with bacon or have it in soup (with added coconut oil). I also eat at least one salad or stir fry a day, with a bit of meat, like brussels sprouts with bacon. You can snack on celery sticks, even with macadamia nut butter. I love roasted cauliflower with coconut.

    Personally I prefer to make the veggies the centre of my diet, with a bit of added protein and moderate fat.Now I am doing Atkins induction with 20 g of carbs a day and I am pretty happy with just greens and meat. I have no desire to include more carbs.

    Since I have started on the LCHF adventure, I have had to fine tune and change my diet several times. You should probably expect to have to change and experiment until you find what works for you, discover new tastes and learn how to understand and deal with your appetite.

  31. Sophie
    Elisabeth:

    I forgot to say that I did the Dukan diet for a while. It starts with a few days of protein only with no carbs (except those from dairy)!

    Then you move on to one day protein only/one day protein + veggies.

    It's not that hard! Maybe if you spend a few days with no carb, you will realize how much you don't need them as much, and discover how to be satisfied with protein and fat.

    In my case eating red meat with eggs at least once a day definitely made reducing my carbs much easier!

    Like a lot of ppl, including you, I could not imagine my diet without carbs, especially fruit and root vegetables. What we forget is that carbs and sugars just make us crave more! When you stop eating them as much, you won't think about them anymore.

    There is a learning curve, but to me it was really worth it.

  32. Martin Grondin
    There's a lot of people in a certain online ketogenic diet/LCHF community where the mantra is that ketosis is like a light switch. You are either on and burning fat or off and not. Is there any truth to this idea? I have a hard time believing the body operates in binary like this. It's like saying, "You are either fat or you are not," ignoring all of the intermediate stages.

    I recently got keto blood strips and plan on experimenting a bit to see if I can get my numbers higher but being insulin resistant makes things a bit hard on that front sometimes.

    Reply: #35
  33. Elizabeth
    I dont really have much of a problem giving up carbs, i guess its more the monotony of just greens and meat! Which i do love by the way but even lots of non root vegetables have substantial amounts of carbs thus really limiting it to cabbage and spinach! Also isnt there a limit as to how many eggs you should eat in a week?
    Reply: #34
  34. Zepp
    There is a rule of thumb for egg eating.. if one weights 70 kg, one shouldnt eat more then 13 eggs a day, becuse one exced ones protein intake!
  35. Zepp
    Noe.. you always burn fat.. like in fat oxidation, ketosis is another way to burn fat.. by ketolysis!

    Fat oxidation are always the major fat burning process.

    And we always burn keton buddies, more or less.

    Its more a distinction.. carb eater have a ketosis level about, 0-0,6.. and when one is betwen 1-3 one is a diet or exercise induced ketosis state.. over 3 is starvation or post exercise ketosis.

  36. sophie
    Elisabeth:

    You said you could not manage to eat less than 50 g of carbs, and then you say you don't have a problem giving up carbs...

    I don't see green veggies as monotonous. And even if it were, I think eating monotonously is a very small price to pay for how much better I feel (and look) now. Eating is not for entertainment... I ate steak and eggs at least once a day for weeks...

    I use the Atkins table for veggies to consume in induction. Leafy greens have minimal amounts of carbs, and there is more than spinach and cabbage. Have you heard of brussel sprouts (1,8g per quarter cup), mushrooms (1,2 g per half cup), cauliflower (1,4 g of carbs per half cup), broccoli (1,7 g of carb per half cup), zucchini (1.5 g per half cup), eggplant (2 g of carbs per half cup)? You basically can eat as much as you want of those and still be well under your daily 20g of carbs.

    There is a learning curve and you have to be committed to start. In no time you will realize you have more ideas than you have time to eat them!

    You don't have to do LCHF. But eating greens, meat and fat is what LCHF is all about.

  37. Tony
    I have a friend that freaks out every-time I tell her I am in Ketosis and losing weight. She says it's very dangerous, especially if you have kidney problems, like I think she has.
    She needs to lose weight but doesn't like the idea of Ketosis. I know where she is coming from and we should all be concerned with ANY health complications, but is there any way I can reassure her that Ketosis is not a problem for her?
  38. Zepp
    Well, ketosis are regulated by insulin.. so if she is not a diebetic type 1, then she could never get any ketoacidos!

    "This study provides preliminary evidence that long-term weight loss with a very-low-carbohydrate diet does not adversely affect renal function compared with a high-carbohydrate diet in obese individuals with normal renal function."

    http://www.ncbi.nlm.nih.gov/pubmed/20338292

  39. I was shocked, I never thought that adding a fat or butter to my meal would be good for ketosis, but thinking I think that's true. But is not too much of fat dangerous for the heart? I'm kinda scared in taking too much fat because of heart risks.
    Replies: #40, #41
  40. Zepp
    Huh.. wath did you get this misinformation from?

    Its transfat thats bad for your heart, not natural fat!

    And did you know.. its high glycemic load thats bad.. and make the steatosis in your heart!!

    "Methods and Results— To represent the progressive stages in the natural history of type 2 diabetes mellitus, we stratified 134 individuals (age 45±12 years) into 1 of 4 groups: (1) lean normoglycemic (lean), (2) overweight and obese normoglycemic (obese), (3) impaired glucose tolerance, and (4) type 2 diabetes mellitus. Localized 1H magnetic resonance spectroscopy and cardiac magnetic resonance imaging were used to quantify myocardial triglyceride content and left ventricular function, respectively. Compared with lean subjects, myocardial triglyceride content was 2.3-fold higher in those with impaired glucose tolerance and 2.1-fold higher in those with type 2 diabetes mellitus (P<0.05). Left ventricular ejection fraction was normal and comparable across all groups.

    Conclusions— In humans, impaired glucose tolerance is accompanied by cardiac steatosis, which precedes the onset of type 2 diabetes mellitus and left ventricular systolic dysfunction. Thus, lipid overstorage in human cardiac myocytes is an early manifestation in the pathogenesis of type 2 diabetes mellitus and is evident in the absence of heart failure."

    http://circ.ahajournals.org/content/116/10/1170.full?sid=7f6c89da-a34...

  41. Zepp
    Huh.. were did you get this misinformation from?

    Its transfat thats bad for your heart, not natural fat!

    And did you know.. its high glycemic load thats bad.. and make the steatosis in your heart!!

    "Methods and Results— To represent the progressive stages in the natural history of type 2 diabetes mellitus, we stratified 134 individuals (age 45±12 years) into 1 of 4 groups: (1) lean normoglycemic (lean), (2) overweight and obese normoglycemic (obese), (3) impaired glucose tolerance, and (4) type 2 diabetes mellitus. Localized 1H magnetic resonance spectroscopy and cardiac magnetic resonance imaging were used to quantify myocardial triglyceride content and left ventricular function, respectively. Compared with lean subjects, myocardial triglyceride content was 2.3-fold higher in those with impaired glucose tolerance and 2.1-fold higher in those with type 2 diabetes mellitus (P<0.05). Left ventricular ejection fraction was normal and comparable across all groups.

    Conclusions— In humans, impaired glucose tolerance is accompanied by cardiac steatosis, which precedes the onset of type 2 diabetes mellitus and left ventricular systolic dysfunction. Thus, lipid overstorage in human cardiac myocytes is an early manifestation in the pathogenesis of type 2 diabetes mellitus and is evident in the absence of heart failure."

    http://circ.ahajournals.org/content/116/10/1170.full?sid=7f6c89da-a34...

  42. Jayne
    I am a type I diabetic and I've done GREAT on nutritional ketosis, have felt wonderful and energetic, great and more predictable blood sugars, very few lows, and I've lost 45 pounds. I hate to see other type I's being scared away from this. Of course, if your b/s is high and doesn't respond normally to your insulin, then run to the doc. But in all my time eating this way, I haven't had any signs of DKA, even when one day it turned out that my pump wasn't working for several hours. I plan to eat this way for the rest of my life or until I turn 90, at which time, I'm eating nothing but chocolate cake. :)
  43. Oliver Stieber
    There's a story (apparently true) about people, explorers or something like that, who had a diet of only rabbit and died from scurvy, but inuets aren't known for dieing of scurvy.
    Carbs where available on ships, back in the day by way of ships biscuites (water bistuites, made with no fat since fat goes stale), and they had plenty of issues with scurvy.
    I'm not really sure I trust dietry advice from someone who managed to get scurvy in this day and age, unlesss it was delibratly done as self experementation to prove some kind of point.
  44. Oliver Stieber
    Bacon may not be the wisest of moves, salt cured and processed meats have a stong cancer and heart disease risk.
    Reply: #45
  45. Zepp
    Not bacon I think.. mayby bacon substitutes!

    We have been eating bacon for hundreds of years, and it have been safe.. but sudenly.. some food company did invent a substitute for bacon.. looks like bacon.. almoste taste like bacon.. but its full of chemicals.. avoid it like plage!

    Its dificult to find real bacon.. even if there shelfs full of pacages that have bacon printed on it!

    Its like moste other foods.. dificult to find real food!

  46. Ketochik
    I actually found out about ketogenic diets through research on preventing alzheimer's which runs in my family. I started the diet about a month and a half ago and I combine this eating plan with an 8 hour eating plan and exercise. I incorporate about 2-3 tbs of coconut oil per day. I have never been this lean and fit in my life. I am a 44 year year old female with 3 children, 5'2" and 97 pounds. I'm actually a bit too thin now because of this diet, but like I said, I'm on it for other health benefits.

    This morning my test strips showed only trace amounts. could this be because I ate too much protein and nuts yesterday?

    Reply: #47
  47. Zepp
    Could be.. could be natural variation altso.. or that you are totaly converted and your body dont do more ketones then it needs!

    In the begining your body have a bad regulation, ketones are made in execess, and transforms in 20 minutes to accetone.. and you pee it out!

    After a wail, your body use more fats directly, without going thru ketosis, then i make less, and fatoxidation get higher.

  48. Leanmaxx
    You can try different types of tips to loose the excess weight of the body. Just like good diet plan , exercise and yoga can help you to loose weight without any side effect to the body.
    Dr Oz pure green coffee extract
  49. Ganda
    Thanks, I understand what level is optimal ketosis for fat burning.

    But in terms of ketones in urine, which number is optimal?

    I mean, what is equal level in ketones in urine to 3 m mol/L in blood ketones?

    Reply: #50
  50. Zepp
    There is no optimal levels of urine ketones.. they are only those your body dont use!

    If you want high ketosis.. then eat little carbs an do exercise.. its a way to get high ketones.. but it dont affect how much you lose weght.. becuse exercise often make one hungry!

    Better to count carbs.. if you eat less then 100 gram a day.. you are in ketosis.. 50 or less high ketosis!

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