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cheese salami almond butter peanut butter regular butter what the heck – all didn’t have in common what they have in common is that they are all high-fat low-carbohydrate foods and we all know about low carbohydrate diets we hear about them constantly and with the advent of the Atkins diet about 10-15 years ago we are all flooded with success stories of people that have gone on low-carb diets well the purpose of this video is to talk more about a ketogenic diet and a little bit of the difference between a true ketogenic diet and a low-carb diet because there is somewhat of a difference so for the purpose of this video I’m gonna focus mainly on the ketosis ketogenic diet what that is is when you are so deprived of carbohydrates that your body starts to run on fats for fuel and how that works in a little bit more detail is basically when you are deprived of carbohydrates your body starts to burn through your already stored carbohydrates in the form of glycogen you see you hold carbohydrates in your muscles and in your liver liver glycogen and muscle glycogen so the body starts to break those carbohydrates down it takes two to five days for someone to usually burn through all of those carbohydrates and ultimately start shifting into that ketosis now when you do finally deprive yourself of the carbohydrates your liver starts converting fat into ketone bodies now ordinarily ketone bodies are produced when you’re going through some form of starvation a good healthy body will produce ketones as a means of survival when you are starving but by using the ketogenic diet and by eating the right kinds of foods at the right time you can sort of manipulate that so that your body gets the benefits if you will of being in a starvation mode without necessarily the muscle wasting and some of the negative cognitive effects so in this video I want to address how ketosis works who it works for and when you should potentially do it the first thing we have to ask ourselves is which is more effective when the body runs on glucose or when the body runs on fats well it’s a little bit of a double-edged sword because it depends on your activity level but one of the ways that I always explain it to my clients is that if you are consuming carbohydrates your consuming a food that has approximately four calories per gram this is a great source of energy obviously now fat on the other hand contains about nine calories per grams so when you really think about it you know at first glance you’re gonna say well wait a minute we’ve got way too many calories coming in from fat I’m gonna gain a lot of weight but that’s sort of a pessimistic way of looking at it I encourage you to look at a little bit differently from an energy standpoint if you can truly condition and prime your body to run on those fats then you are getting more energy per gram rather than just thinking about it as calories you can get away with eating a little bit less feel satiated and be able to have more energy throughout the day and you don’t really notice the difference because the fats do satiate you they make you so you don’t feel quite as hungry now this brings me to a really good point too about the brain you see our brain does everything for us especially when it comes to a diet it’s really more mental than anything so on a ketogenic diet something interesting happens with the body you see ordinarily the brain likes to run on glucose but when you go on a ketogenic diet and you drop into ketosis and your liver is now producing those ketone bodies there is one particular ketone it’s called beta hydroxy butyrate and this particular ketone has an interesting effect on the brain you see it provides more energy per unit of oxygen within glucose so that means that once your body is thriving in ketosis this one beta hydroxy butyrate can really boost your brain power and that a lot of times is that euphoric good feeling that people get when they’re on a very low carb ketogenic diet the other thing we have to look at is the positive effect on mitochondria in the brain when you’re on a ketogenic diet in fact in a 2004 study it was found with two groups a control group that was just on a regular regular diet and then another group that was on a ketogenic diet for an extended period of time it was found that the group that was on a ketogenic diet for extended period of time well they ended up showing positive success in terms of how the ketosis affected that gene expression in the mitochondria of the hippocampus and other portions of the brain particularly the memory and focus portions of the brain this simply put tells us that when we’re in ketosis the brain can expand a little bit more the brain cells can grow a little bit my mitochondria is healthy which means that we can get more energy more blood flow and more basically effectiveness out of the memory and focus portions of the Brent this is pretty big if you’re someone that needs to use their brain for work or you’re really concerned about not eating enough food and losing that cognitive ability that you would ordinarily have now who does ketosis work for and who does ketosis not work for if you are a high intensity athlete if you’re someone that is running a lot of sprints running a lot of high intensity kind of movements and doing a lot of resistance training that’s very heavy ketosis may not be the best for you if you’re very performance-based it will work from an aesthetic standpoint will definitely help you lose some fat there but you’re gonna find that you probably are a little bit weaker the reason is those kind of activities the kind of sports that involve quick quick immediate bursts high intense bursts well that requires the energy that is produced from ATP that ATP production that is predominantly run on glucose so you will notice the decline there however if you are someone that does a lot of endurance training or you’re someone that maybe isn’t all that active then a low carb ketogenic diet can work very well for you because you’re not really activating that ATP regeneration as much you’re not needing that you’re running more on what’s called beta oxidation when your body pulls fat stores and oxidizes them for energy so that’s going to utilize more like the mitochondria which again as we found before positive gene expression when you utilize ketosis so there you have it if you’re a little bit more active probably want to stay away from ketosis little s you’re just looking for a static benefits which leads me into the last and final question that I get asked a lot is how much weight will I lose if I do a ketosis diet well the thing is a lot of times when you first started ketogenic diet you will lose some weight and unfortunately its water weight I hate to break that to you and I’m gonna explain real quickly why you say when we consume carbohydrates carbohydrates hold about 3.7 grams of water for every one gram of carbohydrate so if we are holding carbohydrates in our muscles and in our liver and the way of glycogen like we’re supposed to you can imagine that we’re retaining a little bit of water there and that’s good we need that intracellular water it’s important but when we start reducing the calories and reducing the carbohydrates out of our diet we know have that stored glycogen there that’s why sometimes you’ll notice like your muscles might feel a little bit smaller and stuff like that because we’re losing that water and unfortunately you lose some water weight but then it kind of starts to balance out and you might start retaining some of that water so my encouragement to you is to say basically if you start going on a ketosis diet and you lose that weight well if you don’t start coming back just hang in there because you’re just getting over the hump and then the fat loss starts to occur so at the end of the day a ketosis diet may or may not be right for you it all depends on your activity level and it really comes down to just trying it because I’ve seen so many people that have success with it and then I’ve seen other people that just feel nauseous and feel terrible doing it one thing you have to remember before I let you go in this video is that difference between a low carb and a true ketosis diet when you’re in ketosis and your body is running on those ketones you’ll feel good because you’re truly in there you’re truly running on ketones that beta-hydroxybutyrate and those other ketone bodies when you’re just low carb sometimes you’re hovering right on the fence of dropping into ketosis which is more often than not where people feel nauseous where they feel sick where they feel rundown because you’re dancing a fine line between going the ketosis and not going the ketosis so pick one or the other understand what is right for you and as always please keep it locked in here on my channel on my videos and I will see you in the next one
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Ketosis to Help Your Business?
-Ketosis is when your body turns to fat rather than carbohydrates for energy. Ketosis can occur during fasting, when you reduce the amount of carbs or calories in your diet, during pregnancy or after exercising for a long period of time. Many diets use ketosis as the means of burning fat while maintaining muscle – examples include the Atkins diet and other low-carb diets. This strategy can also lead to decreased hunger. How long does it take to kick your body into fat burning, ketosis mode? Roughly 3-4 days of consuming less than 50 carbs per day, the equivalent of 2 bananas. Benefits include weight loss, seizure prevention, cardiovascular health and type-2 diabetes help, to name a few.
How does it Work? When glucose is in short supply, your liver will break down fats into ketones, which are then used throughout your body for energy. Muscles and other tissues in your body use ketones rather than glucose for energy metabolism. In a healthy person, the production of ketones for energy is the body’s natural response to starvation, so this happens when dieting, overnight and during fasting.
Glucose or Ketones: Which is More Effective? Many brain diseases, such as epilepsy, are already being treated by the ketogenic diet. The mechanisms to why it helps the brain are still being studied, but there are some possible reasons that ketones seem to be a good energy source for the brain. One major Ketone, beta-hydroxybutyrate, or BHB, provides more energy per unit of oxygen than glucose, and thus may be even more efficient than glucose at providing energy to the brain. (3)
-The ketogenic diet has also been found to increase the number of mitochondria in brain cells. In a 2004 study on rats, one group was fed a ketogenic diet while the other was fed a normal diet. A positive impact was found on the gene expression for mitochondrial enzymes in the hippocampus, the memory and learning center of the brain. (4)
Ketosis and Body Water Composition: High fat and low carb diets are known to lead to fast weight loss. The fast weight loss is due to water weight being shed (5)
-When you decrease carbs, you decrease water storage in the body.
Who Can Benefit From Ketosis? If you are looking to shed some body fat, ketosis may be a good tool. This can go along with an exercise regimen as you maintain muscle while losing fat. Ketosis can also benefit those who need to boost brain power as energy may be utilized more effectively in the brain.
*Be careful because those with diabetes can get too high of a level of ketones in their blood, which is very dangerous. This occurs due to the low levels of insulin in the blood, which will signal the body to produce excess ketones that will build up in the blood, making the blood pH too low.
1. What is Ketosis?
2. Diabetes Education Online
3. The fat-fueled brain: unnatural or advantageous?
4. A cDNA microarray analysis of gene expression profiles in rat hippocampus following a ketogenic diet
5. Composition of Weight Loss During Short Term Weight Reduction