๐Ÿ“Œ Where to begin? PART I: KETONES, KETOSIS, & THE KETOGENIC DIET.

๐Ÿ“Œ Where to begin? PART I: KETONES, KETOSIS, & THE KETOGENIC DIET.
Authored By Danielle Mosichuk 0 Comment(s)

What is a ketone?

In order to gain a full understanding of your diet and practice it appropriately, you must first understand the basics of ketones, ketosis, and the ketogenic diet. So, letโ€™s begin. What is a ketone? For starters, every person in the world has ketones, not just those who suffer from diabetes. To put it simply, ketones are chemicals made naturally within your liver.

Ketones are naturally produced within the body when you are lacking the insulin your body needs. They are meant to turn sugar, aka glucose, into energy. When you deprive your body of glucose, your body needs another source- therefore, your body begins using fat for energy instead. Technically speaking, there are three different kinds of ketones created within the body. These include:

  • Acetone
  • Acetoacetate
  • Beta-Hydroxybutyric Acid

Inevitably, your liver takes this fat and turns it into ketones, a specific type of acid, and your body sends these ketones into your bloodstream where both your muscles and tissue use them for fuel for your body.

Endogenous ketones

Endogenous and exogenous ketones are quite different in comparison. There are many characteristics that set these two apart. For starters, endogenous originates from a source internal to the body. Endogenous ketones are those ketones that are created within the body. So, you can think of endogenous ketones as the interior, naturally forming ketones that are formed by our bodies. Things get a lot more detailed and interesting when you begin to discuss exogenous ketones.

Exogenous ketones

Currently, exogenous ketones are one of the more popular products available today. They are especially a point of interest for those interested in ketosis and the ketogenic diet. You might be wondering exactly what exogenous ketones are and what they provide to us. Exogenous ketones originate from a source external from the body.

They are available in multiple forms and can be used for a variety of applications. From fat burning to reducing ketosis symptoms and enhancing physical and mental performance, exogenous ketones can be of great use. Specifically speaking, exogenous ketones are supplements that are taken to help you reach ketosis. Available in pill and powder form, it can even be used as a protein type shake.

What is ketosis?

Ketosis is ultimately what you want to achieve when you adopt the keto lifestyle, in addition to weight loss in most cases. When you first hear of this metabolic state it can sometimes be difficult to understand. Letโ€™s clear up any confusion; ketosis is a metabolic state that is completely natural. It ultimately results in the body producing ketone bodies from fat, utilizing them as an energy source in the place of sugar and carbs.

How does one get into ketosis? The answer is quite simple. They follow a strict low-carb, high-fat ketogenic diet that involves both discipline and determination. However, once one reaches this metabolic state, they reportedly experience a variety of benefits. In addition to an impressive amount of weight loss with many, ketosis even extends its helping hands over into reduced occurrences of seizures among epileptic children. Ultimately, during ketosis ketones become the main source of energy for both the body and the brain alike. Letโ€™s take a closer look at the pros and cons of ketosis.

Ketosis: The pros

  • Appetite suppression/enhanced satiety
  • Lower cholesterol
  • Reduced risk for heart disease
  • Improved cognitive function
  • Enhanced moods, sleep, and mental focus
  • Higher energy levels
  • Regulated hormone levels

Ketosis: The cons

  • Takes a bit of adaptation because of things like the โ€œKeto Fluโ€
  • Can cause issues with irregularity
  • Limits various food groups
  • Can encourage high blood pressure
  • Can make social gatherings difficult

Levels of ketosis

There are three major ways in which we can measure the ketones in our bodies. Each individual way has its own pros and cons. The following are the more common ways for one to measure the levels of ketones in the body. Ultimately, there are many different ways to measure the ketones in your blood.

  • Blood Ketone Meter. This is perhaps the most accurate way to measure ketones within the body, however, they are typically extremely expensive.
  • Breath Ketone Meters. These are typically more accurate than your run-of-the-mill urine strip. However, you must be aware that they vary in accuracy. These are less expensive than blood strips.
  • Urine Sticks. This will ultimately answer the question of whether or not you are in ketosis. Unfortunately, however, it will not reflect an accurate number of blood ketones.
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    What is the ketogenic diet?

    The ketogenic diet is defined as a very low-carb, high-fat, high-protein diet that is often in comparison with the Atkins and other similar low-carb diets. The main goal of the keto diet is to drastically reduce your carb intake while replacing it with fat. This reduction in carb intake catapults your body into the metabolic state we discussed earlier known as ketosis.

    Ultimately, what this means for you is that when successful, your body becomes an effective fat burning machine, turning fat into energy for both the brain and body. Ultimately, large levels of ketones in the body will push your body into ketosis. This is how you know that the ketogenic diet is working in your favor. Vegan or vegetarian? There is nothing to worry about. It just so happens that the vegetarian diet is one of the more sustainable diets when it comes to the environment, animals, and your personal health.

    Foods to eat and foods to avoid

    Eat
    Avoid
    Low-carb vegetable
    Grains
    Seafood
    Beans
    Cheese
    The majority of fruits
    Avocados
    Starchy vegetables
    Meat and poultry
    Sugars
    Eggs
    Alcohol (most clear alcohol is fine)
    Coconut oil
    Milk and low-fat dairy

    Macronutrients

    Macronutrients are substances that are required in relatively large amounts by living organisms, most importantly, by humans. Macronutrients can be taken in a variety of types of foods and also in chemical elements like vitamins and supplements. There is a correct ratio in which these macronutrients can be eaten for an effective diet and a potential for weight loss. This ratio is 80% fat, 15% protein, and 5% carbohydrates.

    This is the definition of the keto diet, and the good news is, it is perfectly safe. In fact, on average, patients in a keto study lost about 22 pounds after 2.5 cycles of the keto diet! Another large part of the keto diet that can be helpful is intermittent fasting. Intermittent fasting means eating during a set time or โ€œwindowโ€ throughout the day and then refraining from eating typically for 12-hour periods.

    In the end

    Ultimately, the keto diet is a healthy way to shed those unwanted pounds while building muscle if you are looking to do so. It not only helps with weight loss, but with overall health, energy levels, and a variety of diseases including diabetes and high blood pressure. It can be easy to get started on the keto diet as long as you have the right tools in hand. Once you have all the information you need, you will no longer be tempted at holiday get-togethers. Instead, you will have a keen understanding of what you can and cannot eat, allowing you to enjoy the holidays just as much as everyone else.

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    (Parts 2 and 3 coming soon!)
    Part 2: BHB, MCT, and our patent
    Part 3: Unlocking the Keto Code


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