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Ketosis and The Ketogenic Diet
Nutrition | September 09, 2014
What is Ketosis?
Ketosis occurs when we limit our carbohydrate intake to minimal levels in favor of a high fat diet or when we fast. Once we’ve depleted our liver of glycogen by diet or fasting – that is, glucose stored as energy – our bodies utilizes ketone bodies from fatty acids and, in turn, use them as a temporary source of energy. Essentially, the lack of carbohydrates in our body forces it to convert fat into fuel. This is why people often feel surprisingly energetic for a limited period of time after a period of fasting even though no food has been eaten for an extended period of time. Their bodies are in a state of ketosis. Of course, there are varying levels of ketosis depending on one’s metabolism and dietary choices.
The idea of a putting our bodies in a state of ketosis on purpose first came about as a method to treat epilepsy in the 1920’s by researchers at the Mayo Clinic. According to significant amount of scientific research, epilepsy shares a somewhat mysterious relationship with metabolism. Having individuals fast or greatly limit their carbs is viewed as an effective treatment of epilepsy. In fact, Dr. Gary Yellen, a neurobiologist at Harvard Medical states: “The connection between epilepsy and metabolism has been such a puzzle. I’ve met a lot of kids whose lives are completely changed by this [ketogenic] diet. It’s amazingly effective, and it works for many kids for whom drugs don’t work.”
The Ketogenic Diet
As the explanation of ketosis suggests, the ketogenic diet is low in carbs and high in fats. By utilizing the body’s stored fat it can be an effective, relatively quick way to lose weight as well. However, the weight can easily be put back on if the diet is not strictly followed. Even when treating epilepsy, Dr. Yellen cautions, “Diets in general are hard, and this [ketogenic] diet is really hard.”
While the ketogenic diet is quite similar to diets such as Atkins, there are some differences. For example, according to the NYU Langone Medical Center, a strict ketogenic diet has a daily caloric limit while The Atkins Diet does not (this is especially true in the treatment of epilepsy).
It’s important to remember that ketosis is a metabolic state. While this state can be triggered through a ketogenic diet of low carbs and high fats, ketosis also occurs when fasting.
Is a ketogenic diet effective in the treat of epilepsy? Absolutely. Is it for everyone, especially individuals trying to lose weight? That depends on an individual and if they can be disciplined enough to follow it. Do competitive athletes and all of us who love high intensity training need carbs to fuel their muscles? Can a low carb diet negatively effect our ability to perform? Dr. John Berardi, founder of Precision Nutrition and the PN Certification Program, backs his “controlled carb diet” approach with extensive research and hundreds of show cases based around his experience as a personal coach and athlete. His method is based around a low carb diet as well, however it appears to be more easily sustainable lifestyle for most people, because you can earn your starchy carbs with a high intensity workout.
Dr. David Jockers has been training professional athletes as much as the regular population, and is a huge fan of high intensity workouts himself. He’s the author of Supercharge your life, Supercharge your brain, and talks about the ketogenic diet as the Supercharge diet, that can take your performance, energy, and overall health to a whole new level.
I have tried both, the Keto and the Low Carb. While the Ketogenic diet can deliver a great amount of energy that lasts all day, more focus, clearer thinking, and better looking skin, I found it super hard to stick with for hundred percent, which is the only way this diet can work. Jesse on the other hand, has been on Keto diet for over a year and loves it. Talking about someone with amazing discipline… I prefer the idea of eating lean and clean for most of the day and then earn my starchy carbs with a high intensity workout. That way, I can satisfy my curiosity and cravings, while staying motivated with my training.
Private Member |
I found I liked keto too, but I could only do it for a few days each week, so I had smaller amounts of ketones. It’s just very hard to not eat something “high carb”. I could if I weren’t vegan. Maybe if I had no social life – lol. I already have a hard enough time finding food at restaurants; it is impossible to find anything there that will fit vegan keto. I will have to earn my carbs instead.
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Hi! Zuzka im a huge fan im 18 and have been following u since 16 i love your workouts and love all the info you post! You have helped me tremendously! I just have a request if you guys could possibly tell us more about whats considered low carb… like fruits? ? I dont hardly ever eat very starchy carbs unless an apple a day and 1 cup blueberries is starchy carbs?? Would love to here back 🙂 if possible
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hey! just to help you-starchy carbs are potatoes,rice,all kinds of grains,pasta,bread…fruit contains simple sugars.
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Annalee I am a pescatarian. Low carb foods/high fat foods for me include:
Fat: salmon, avocado, coconut milk, macadamia nuts mct oil coconut oil, olive oil, organic grass fed cow butter (i.e. Kerigold)
Low carb: broccoli, spinach, kale, broccolini, mushrooms.
For more info search for Stephanie Business Person on youtube and by the book Keto Clarity.
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yes Stephanie like “the Queen ” of keto . She has been on it for about 5 years. And she looks awesome too
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toronto, canada
She does look fabuluos but so does Zuzka. The difference is that Stephanie is way too strict and the diet is not nutritional sound enough, she is missing a lot of other foods that the body, brain and cells needs. Zuzka at least has a wider food group to choose from. Stephanie also states that, although she does zero cardio, she does spend a lot time in the gym. I think I will stick to Zuzka’s way of lifestyle :-))))))))))
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Thank you,very useful information 🙂
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I find diet and exercise is very interesting topic. i’ve been experimenting with myself on certain low carb and high protein diet. Especiallly when diet contain no carb, weights seem to drop very fast but personally i find it a bit difficult to sustain that kind of diet. What i do is low to no carb with high protein diet as much as i can. I found it hard to follow certain diet like Atkins or ketogenic diet especially when i have a family and all have different diet requirements.So i always try to do my best when comes to diet, not 100% clean as i do have craving of certain food to be satisfied off and on. But not sure how would ketogenic diet affect health in a negative way as the diet contains high fat? Would love to hear about this.
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It is the kind of fats that are important.
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When discussing the ketogenic diet, it is crucial to note that it is essentially a “low to moderate protein diet”, with protein intake on the 10-15% level (maybe except for the first timers in the induction phase). This is because excess protein tends to convert to glucose in the body thus preventing us from entering ketosis or fully adapting to ketone utilisation.
Other than that, very concise and informative article 🙂
I’ve been in ketosis for some 8-9 months and I’m doing extremelly well with 75-90g protein, 140-160g fat and 15-20g carbs per day. I’ve gained muscle and my training sessions are better than ever.
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A low carb diet is more difficult to maintain for those who have metabolic damage. The body that always had been fueled by carbs by preference,suddenly has to to deal with a lower amount, hence the cravings. so for those with metabolic derangement ketosis can be healing.
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Dear lovely Z. and fellow readers,
Once or twice in a week I have breakfast with a coffee and a spoon of coconut oil: I assume that’s a sort of short ketogenic diet.
I don’t remember the source of my knowledge (Mark Sisson?) but it’s said that women should beware about 100% ketogenic diet, it’s a matter of gender.
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I read that somewhere too but I think also read that the study was flawed.
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Hi Z, I am so impresses by Jesse’s determination more and more… I mean, I have been following you for so many yeras so I know and cathc everyting you say or write about him and he has my respect really. Me myself tried low carb diet like four times and I was not able to sustain with it. I felt incredibly fatigue, exhausted, my hands were shaking.. I think these are the symptoms of ketosis right? Because eg. fasting (IF) does not cause me any problems, I believe it is because of the glucose that is still in livers, right? So maybe I am not the right person for Keto diet :)) On the other hand, IF suits me so good and it also empower my will, brain and discipline.
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Kristina,
If the weak and shakiness occurred during the induction phase then you may have had the keto flu but after that you shouldn’t feel that way at all. How much fat were you consuming?
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Hi there :)) Well, I increased the amount of fat but I am not sure how much, I dont control the numbers of macros really. It is not like I wanted to do it no matter what, I just wanted to try it but I also found it extremely difficult since I have two kids who love fruit and pasta, rice and stuff like that… The weakness and shakeness just took me all the power I needed for my kids. I sometimes felt like fainting on the sidewalk with my kids by my side, which I did not want to happen… so after four tries I gave up simply and found IF which is fine with me. Keto is simply very strict and I cannot devote my whole life to it 🙂 Like you wrote lower, I love smoothies and fruit a lot, my kids love it as well and it is also my responsibility to show them, that fruit is fine for them 🙂
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It DOES take a lot of “sticktoitiveness”. I found myself cooking quite a bit to maintain. I don’t fancy cooking. But I adapted and used a few of things I learned from consuming a raw food diet which made it a bit more exciting. Like using zucchini in my lasagna and spaghetti, making pizza with cauliflower and my best discovery to date–salmon franks. I had not had a hot dog in so long (I’m a pescatarian) until I found them and I made pigs in blanket with almond meal and psyllium husk powder. It was pretty damn tasty. 🙂
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BTW – I am “Iamlivingwater” too.
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😀 oki
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Zee,
I’ve been faithfully following keto for nearly 90 days and finally had a moment of weakness this weekend. My husband and I may a b-line to the Cheesecake Factory and it was a wrap. Two days ago I made brownies for him and last night I had two just before bed.
I say this to say I completely understand. It is a strict lifestyle. But I miss juicing, eating bananas and all other sorts of high carb fruits. For these reasons, I know that I don’t plan to keep this up forever I just want to get shredded.
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I am definitely ready to give the Ketogenic diet a go I really do trust Zuzka 🙂
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Rachael it is actually easy to get into it. I enjoy having my daily avocado or drinking my “fatty” tea. Using coconut milk in my “protein shake” which consist of raw eggs , chia seeds, cinnamon, MCT oil , vanilla essence when on the run. Occasionally I will make bread or bagels using golden flax meal and coconut flour. Really I do not feel deprived. After being consistent for 3 months you can add a bit of berries. Just enjoy what you doing and every morsel of food you eat.
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That is such a very helpful way to explain and positive thanx 🙂 could you recommend any more reading to me 😉
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I agree. Aadiela, love her positive approach to explaining it.
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I meant to say that I loved “your” not her.