Ketosis

As I mentioned a few posts ago, some words are met with a great deal of confusion. An example of this, and the topic of today’s post, is the word “ketosis”.

When I use the word ketosis, most people immediately think of “ketoacidosis”.

Ketoacidosis is a condition that occurs in Type 1 diabetics or alcoholics. Simply put, the body becomes dependent upon sugar and loses the ability to use fats or proteins for energy. The energy substrates produced from fat, known as ketones, accumulate in the blood, increasing acidity, and causing a host of health issues, potentially leading to death.

However, ketoacidosis is quite different from ketosis.

Ketosis is the human body’s natural energy state. When an infant is born, it is born in ketosis. When we wake up, we are in ketosis. Whenever we go more than a few hours without sugar, we start producing ketones.

Ketosis is simply the body using fat, instead of sugar, for energy.

Even with regular carbohydrate intake, most of us should be able to go in and out of ketosis frequently. This is because the body’s production of ketones varies based upon activity level and energy sources available.

After a week or two of no sugar, the body will start producing and running exclusively off of ketones (as long as too much protein is not consumed). With regular sugar consumption, the body will have a much more immediate energy source and therefore will not produce as many ketone bodies.

However, the body can still achieve ketosis with a moderate intake of carbs if an individual is eating fewer calories than they need to maintain their weight. In this situation, the body will first use the sugar consumed but, since not enough calories are being consumed, the body will start breaking down its own fat stores for energy.

So, why am I talking about ketosis to begin with?

Well, as I mentioned, it is how the body uses its own fat stores for energy. However, with supermarkets, convenience stores, and fast-food restaurants every few blocks, very few of us ever go long enough without sugar to become as “fat-adapted” as humans were meant to be.

To ensure my body is able to use every fuel efficiently, I spend about 2 months of early spring in ketosis. This means I don’t consume any carbs beyond fibrous vegetables. Also, I don’t over consume protein in an attempt to gain muscle mass, as extra protein will be converted to glucose via gluconeogenesis.

Not only does this help my body run efficiently regardless of my access to sugar, but it is also a very easy way to lean out. In just the first week of lower carb consumption, most people will lose 5 to 10 pounds from depleting their glycogen stores and not holding as much water weight.

Also, it is the constant fluctuation of insulin levels, and leptin signaling, from a short-term energy source such as carbohydrates, that dictates our hunger levels. So, when we are consuming healthy fats, fibrous veggies, and protein, our bodies don’t experience frequent drops in blood sugar and ravenous hunger or cravings for more sugar.

Finally, I find my time spent in ketosis helps improve my mood and energy levels. Usually my mind is racing and I am prone to seeing the negative side of things. However, when I am not regularly running off sugar, my thoughts are a lot more organized and focused while my energy is far more stable. This is because ketones are the most therapeutic fuel for the brain.

Ketosis, or limiting sugar intake, is becoming more commonly understood as doctors learn it is an effective way to prevent seizures in epileptics, reverse certain forms of cancer, or treat other conditions.

However, I feel the need to remind all my readers that I am not a doctor. I am not recommending a ketogenic diet for everyone. As with anything pertaining to the human body, if done incorrectly, it can be quite dangerous.

But, if you would like to try something a little different, and more natural than crash-diets and weight loss supplements, please contact me directly via e-mail or phone.

Remember – I’m here for you!

5 Simple Nutrition Tips

This week, I’d like to take a break from the in-depth exploration of such misunderstood topics such as cholesterol or dietary fats. Also, I don’t want to become a target for pharmaceutical companies or dieticians that are waging a misguided “war on cholesterol”! Hahaha.

Instead, I’m going to list some interesting and simple steps you can take to improve the nutritional value of every meal.

  • When using garlic, crush it to maximize surface area, expose it to the air until it turns green, and add it to your food after the cooking process. The most beneficial compound in garlic, allinase, is damaged during cooking, minimizing some of its amazing health benefits.
  • Try not to drink excess water during meals. Water will dilute the stomachs natural digestive enzymes and cold water will lower stomach acidity, further interfering with proper digestion.
  • Start every day with a healthy serving of protein and fat. The protein will prime your neurotransmitters, releasing dopamine and serotonin, resulting in improved mood. The fat will keep you full, improving leptin signaling and stabilizing blood sugar, eliminating intense sugar cravings or energy crashes later in the day.
  • I’ve mentioned this one before but try to consume your olive oil in its raw, unheated form. Olive oil is predominately monounsaturated fats that can become oxidized. High quality olive oil will sacrifice its antioxidants to protect the fat molecules, but this will limit its benefits.
  • Use balsamic vinegar to season meat or dress vegetables. Vinegar will increase stomach acidity, thereby improving digestion. It will also mitigate blood sugar spikes and improve carbohydrate tolerance. Balsamic vinegar has many other health benefits but I’ll save those for another post.

Well, I think I’ll cap this post at 5 nutrition tips. I kind of like this idea (thanks to my follower that recommended it!) and I’ll continue this theme with other health topics as well.

Hopefully these simple steps can help you improve the quality of your meals without requiring extreme planning or expensive / exotic inputs!

I’ll be visiting my family (and trying to stay as health-conscious as possible) during Thanksgiving, so I’ll see you all again in two weeks. Have a good holiday!