But while carbohydrates can help you have a better workout, go faster, or go longer, this only applies to acute, in-the-moment performance. Once you take a look (which you’re about to do) at the long-term effects of chronic high blood sugar levels, things change drastically. If the damage that you’re above to discover is worth it to you, then you are either mildly masochistic or you value performance much more than health.

On a low carb or ketogenic diet my fasting blood sugar is 90-120. I think it may get higher the lower carb I go. Most internet sources say don’t worry about it, worry about your Ha1c. Is this insulin resistance? Anyone have better information? If I do a water fast my morning blood sugar will go down and down each day, til it reaches about 50 in 4 days. But as soon as I start eating it pops right back up.
When you burn key tones as a funeral, whether they are from a supplement or whether they are the ones that your body makes, you do indeed become more efficient utilizing ketones. So that is one advantage. You are correct in that if you simply use these and you do not restrict carbohydrate intake then you're not going to get quite as much benefit. I am a fan of combining these with intermittent fasting, MCT oil, and a high-fat diet.
Hello, may I ask if someone has some experience week fasting for 14 days? I was told that the food which should be started taken after 14 days of fasting has to be in very simple and in slow amount. Unfortunately 1-2 days after fasting I am allowed to take only bouillon out of buckwheat, barley, from the 3rd day buckwheat mush, and only from 5th day milk or sour cream, oil since 11th day. Can anyone advice how should I adopt this come back food path to Ketogenic diet? Thank you in advance, Maria
They mimic ketosis, to answer your question in short. Best to get fat adapted and use ketones to get the best of both worlds and to enhance fat burning abilities. They will allow you to use glucose and fatty acids simultaneously, yes. Anyways, I'd be happy to help you via a personal one-on-one consult. Just go to https://bengreenfieldfitness.com/coaching. and then choose a 20 or 60 minute consult, whichever you'd prefer. I can schedule ASAP after you get that.

Carbohydrates help control blood sugar levels, which are of particular importance for people with diabetes. A study published in May 2018 in the journal Diabetic Medicine shows that while a keto diet may help control HbA1c levels (a two- to three-month average of blood sugar levels), the diet may also cause episodes of hypoglycemia, which is a dangerous drop in blood sugar. Echoing many registered dietitians, the Lincoln, Nebraska–based sports dietitian Angie Asche, RD, says she is “hesitant to recommend a ketogenic diet for individuals with type 1 diabetes.”
In the US especially, coconut oil and MCT oil manufacturers are legally allowed to claim that lauric acid is an MCT because chemists named it that way, even though it does not act like other true biological MCT oils. If you are relying on plain coconut oil or “MCT-labeled” oil to get enough useful MCTs, think again and check the label: odds are you’re getting very few of the potent, ketogenic shorter chain MCTs (also known as “C8” and “C10”), and instead getting mostly cheaper but ineffective lauric acid.

So our brains do require some glucose, and this is the main reason that registered dietitians (RDs) will tell you that carbohydrates are essential nutrients (meaning we have to eat them or we will die). But a biochemical fact check shows that this is not true. RDs neglect the research which shows that the brain can use ketones for over half of its fuel requirements once carbohydrate intake is lowered and ketone levels ramp up to full production. When ketones are available as a secondary fuel source, the brain requirement for glucose is lower, and the process of gluconeogenesis can make all the glucose the brain needs (about 50 grams/day). So although glucose is essential for the brain, eating carbohydrates to make glucose for the brain is NOT required. If you are have blood ketone levels above 1-3 mmol, the brain can use the ketones as an alternative fuel source.
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.
The bottom line? If you’re thinking about trying the ketogenic diet, run it by your doctor first — regardless of any preexisting health conditions. And consult a registered dietitian nutritionist (find one at EatRight.org) to find a nutrition professional who can work with you to create a meal plan you can stick to. People with kidney disease or a history of disordered eating should avoid the diet, and people with type 1 diabetes may want to avoid it, as well. If you have risk factors for heart disease, you’ll want to speak with your doctor before considering the diet.
C12 is about 50+% of coconut oil, and it requires a pit stop in the liver rather than getting immediately converted into energy like the other MCT’s listed above. This is why it is more accurately described as an LCT, not an MCT like marketers claim. It raises cholesterol more than any other fatty acid. It is also commonly cited as having antimicrobial benefits, which is does – except the shorter chain MCT oils are more effective against candida yeast infections, and even gonorrhea and chlamydia.
If you are already in ketosis and accustomed to high-fat, low-carb diets, you can take one heaping scoop in about eight ounces of water fifteen minutes prior to working out. It stays in your system and will provide your body with elevated ketone levels for about three hours. When taken as a pre-workout, KetoCaNa has also been shown to decrease the amount of oxygen consumed at a given power output.
In addition to the seaweed and glycogen carbohydrates mentioned above, the Inuit can access many plant sources. The stomach contents of caribou contain a large quantity of partially digested lichens and plants, which the Inuit once considered a delicacy. They also harvested reindeer moss and other lichens directly. The extended daylight of the arctic summer led to a profusion of plant life, and they harvested plant parts including berries, roots and stems, as well as mushrooms. They preserved some gathered plant life to eat during winter, often by dipping it in seal fat.[71]
A computer program such as KetoCalculator may be used to help generate recipes.[47] The meals often have four components: heavy whipping cream, a protein-rich food (typically meat), a fruit or vegetable and a fat such as butter, vegetable oil, or mayonnaise. Only low-carbohydrate fruits and vegetables are allowed, which excludes bananas, potatoes, peas, and corn. Suitable fruits are divided into two groups based on the amount of carbohydrate they contain, and vegetables are similarly divided into two groups. Foods within each of these four groups may be freely substituted to allow for variation without needing to recalculate portion sizes. For example, cooked broccoli, Brussels sprouts, cauliflower, and green beans are all equivalent. Fresh, canned, or frozen foods are equivalent, but raw and cooked vegetables differ, and processed foods are an additional complication. Parents are required to be precise when measuring food quantities on an electronic scale accurate to 1 g. The child must eat the whole meal and cannot have extra portions; any snacks must be incorporated into the meal plan. A small amount of MCT oil may be used to help with constipation or to increase ketosis.[37]
So which MCT to pick? Brain Octane (pure C8) provides the fastest rise in ketones and burns the cleanest, with minimal gut irritation. XCT oil is more affordable but works more slowly with less direct cognitive effects. The capric acid C10 in XCT Oil doesn’t break down into ketones as quickly as pure caprylic C8, but capric acid C10 is more affordable, so you can save money by going with the XCT oil. XCT oil still goes to brain energy, just not as quickly as Brain Octane. Both can be used for energy without processing by the liver, unlike many other fats and oils.
As I learned in a University of Connecticut lab experiment I mentioned earlier in this article (gory details here), a high-fat, low-carb diet can teach and allow the muscles to tap into more fat for fuel, making your body crave less use of oxygen in the large muscles of the legs, arms or other areas that you’ve learned oxygen gets shunted away from when deep underwater.
This article is excellent and I’ve actually read it a few times just to make sure I’m absorbing as much as possible. With that said can we talk a bit about protein? Why does it seem like protein is taking a back seat? What about the athlete who needs to maintain and/or increase muscle mass. I don’t want to make any assumptions and with all the research I’ve done along with personal testing into Keto it just seems to me that protein and its benefits are not a discussion point in this diet. Why?
What is the link between ketones and diabetes? Ketone is a chemical produced by the body when fats are broken down for energy. Ketone testing is important for people with diabetes, because high levels can lead to diabetic ketoacidosis (DKA), when acid levels become too high in the blood and the person loses consciousness. Find out when and why to do ketone testing. Read now

Hi Ben – Great article. I had trouble at the end figuring out if you were now eating high fat (60-80% of calories), or if you went back to something closer to 50% fat calories and higher carbs and are using exogenous ketones to get int ketosis when needed. Are you doing any carbs at night or a refeed, or just having higher carbs on most days? Thanks
The ketogenic diet doesn’t put a cap on saturated fat or even trans fats. The latter are fats you should always avoid. Read ingredient labels and avoid any food with partially hydrogenated oils, aka trans fats. These fats heighten your LDL (“bad”) cholesterol levels and lower your HDL (“good”) cholesterol levels. They also raise your risk of heart disease and stroke, according to the American Heart Association.
KETO//OS contains a specifically engineered ratio of ketone mineral salts blended with a high fiber based medium chain triglyceride (MCT) formulation, so you get a potent delivery of both exogenous ketones and medium chain triglycerides.  It is simply a powder that you mix with 8-10 oz of water. Within 15-30 minutes it puts your body into a full and deep state of ketosis.
Watermelon is a staple summer fruit and another low-carb way to help satisfy your sweet tooth on keto. Each ½ cup of diced watermelon has 5.4 g of net carbs. It’s also an acceptable choice when dieting because of its high water content. The ½ cup serving size of watermelon has about 23 calories and 4.7 g of sugar. This juicy fruit also offers 432 IU of vitamin A, which is 8.6 percent of the DV.

To understand exogenous ketones, you should know that there are three types of ketones: beta-hydroxybutyrate (BHB), acetoacetate (ACA) and acetone, and all three are the normal by-products of fat breakdown by your body. In much the same way as glucose, ketones can be used by your tissues, especially your brain, diaphragm and heart and are actually a far more efficient fuel source than glucose.
Another appropriate fruit on the keto diet, ½ cup of cubed raw cantaloupe has only 5.8 g of net carbohydrates. The same serving size is also low in calories, with 27 g, as well as in sugar, with 6.3 g. Plus,it offers vitamins and nutrients such as 214 mg of potassium (4.6 percent DV), 29.4 mg of vitamin C ( 49 percent DV), and 2,706 IU of vitamin A ( 54.1 percent DV). Cantaloupes are delicious and refreshing, and eating the fruit may help you stay full longer.
Have you heard all the buzz about the keto diet and want to know more? Did a friend tell you they’re “in ketosis” and you got interested? Here’s everything you need to know about ketogenic diets and being in ketosis for fat loss, brain function, satiety, and performance. Editor’s Note: This article is being updated … Continue reading The Keto Diet: Next Big Thing or Dangerous Fad?
To get the most benefit from the Keto diet, you should stay physically active. You might need to take it easier during the early ketosis period, especially if you feel fatigued or lightheaded. Walking, running, doing aerobics, weightlifting, training with kettlebells or whatever workout you prefer will boost your energy further. You can find books and online resources on how to adapt Keto meals or snacks for athletic training.
Take coconut oil for example. The coconut oil industry loves to market the idea that relatively inexpensive and abundant coconut oil is a great source of MCTs because it’s “62% MCT oil”, but the problem is that studies show you can’t get many useful ketogenic MCT’s from just eating coconut oil or even most brands of “MCT oil”, which are often is diluted with lauric acid, a cheap, hugely abundant part of coconut oil that is typically marketed as an MCT oil.
Next, you should know that supplementing with KETO//OS (or following a ketogenic diet) can cause a slightly diuretic, water-losing effect, and can deplete your natural magnesium, potassium and sodium stores. This can be rectified by supplementing with a good electrolyte or increasing the sodium in your diet. This is another reason KETO//OS adds additional sodium to the formulation to counteract this sodium depletion.
Selecting the right food will be easier as you become accustomed to the Keto approach. Instead of lean meats, you’ll focus on skin-on poultry, fattier parts like chicken thighs, rib-eye steaks, grass-fed ground beef, fattier fish like salmon, beef brisket or pork shoulder, and bacon. Leafy greens such as spinach, kale and lettuce, along with broccoli, cauliflower and cucumbers, make healthy vegetable choices (but you’ll avoid starchy root foods like carrots, potatoes, turnips and parsnips). You can work in less-familiar veggies such as kohlrabi or daikon.
These affect your brain and spine, as well as the nerves that link them together. Epilepsy is one, but others may be helped by a ketogenic diet as well, including Alzheimer’s disease, Parkinson’s disease, and sleep disorders. Scientists aren’t sure why, but it may be that the ketones your body makes when it breaks down fat for energy help protect your brain cells from damage.
In a state of ketosis, your body breaks fat down in the liver and converts it into ketones to be used for energy. Fat doesn't generate an insulin response, so insulin levels remain stable. This makes it much harder to store excess fat, and easier to tap into body fat stores for energy. Not only will this allow you to maintain your weight, but it will greatly encourage weight loss.

What would your advice be to a high raw vegan who wants to try an HRV keto diet? The supps you recommended above look vegan, but aren’t the results based on those of omnis? Would they work the same way on vegans? Also I heard you mention in the recent Keto Summit that SE Asians need a little more carb and I happen to be one. I’m a petite 39-YO female and I’ve been raw for the past 11 years. I have been practicing intermittent fasting in the last 7 years and try to eat only twice a day. Up to how many grams of carbs can I consume to get into ketosis?

After about two to seven days of following the keto diet, you go into something called ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. That's when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. At this point, your body also starts burning fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.
As ketones levels rise in the body, the cells of heart, brain and muscles begin to use them for fuel. And once the body is using ketones as a main fuel source, there are some profound and positive health effects.  Ketogenic diets are very effective for correcting cellular metabolic dysfunction. The high blood sugar of diabetes gets reversed, the seizures of epilepsy can be calmed, Alzheimers and Parkinsons symptoms are alleviated, extra weight can be lost, joint pain is diminished and so on.  In other words, the ketogenic diet is not a “fad.” It is a potent regulator of metabolic derangement, and when formulated and implemented correctly, it can be extremely effective at reversing all kinds of health problems. (See this paper.)
Ketosis is a metabolic state where most of the body's energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis where blood glucose provides most of the energy. Ketosis is characterized by serum blood concentrations of ketone bodies over 0.5 millimolar with low and stable levels of insulin and blood glucose. However, with ketone supplementation (as you’ll learn about later in this article) ketosis can actually be induced even when there are high levels of blood glucose.

Longer-term ketosis may result from fasting or staying on a low-carbohydrate diet (ketogenic diet), and deliberately induced ketosis serves as a medical intervention for various conditions, such as intractable epilepsy, and the various types of diabetes.[6] In glycolysis, higher levels of insulin promote storage of body fat and block release of fat from adipose tissues, while in ketosis, fat reserves are readily released and consumed.[5][7] For this reason, ketosis is sometimes referred to as the body's "fat burning" mode.[8]
In dairy cattle, ketosis is a common ailment that usually occurs during the first weeks after giving birth to a calf. Ketosis is in these cases sometimes referred to as acetonemia. A study from 2011 revealed that whether ketosis is developed or not depends on the lipids a cow uses to create butterfat. Animals prone to ketosis mobilize fatty acids from adipose tissue, while robust animals create fatty acids from blood phosphatidylcholine (lecithin). Healthy animals can be recognized by high levels of milk glycerophosphocholine and low levels of milk phosphocholine.[76] Point of care diagnostic tests are available and are reasonably useful.[77]
So far in my experiments I don’t find that “fake ketosis” induced via taking brain octane oil to get purple urine strips (while eating about 70 grams of total carbs/day) has the same satiating, craving-busting effects for me as “real ketosis” (eating under 50 grams of total carbs/day). In “fake ketosis” I still feel the need to eat something every 2-3 hours and constantly crave carbs. Does anyone else on a supplemental ketone diet experience this or are they able to eat less frequently?
Ben. I do not read epidemiological studies anymore… Just biology. There are plenty of examples of traditional cultures consuming high carb (and high fat) without any of the health issues those studies in your article claim. So either high fat or high carb both work if done properly… AND in the right environment. Both are ancestral not just one of the two and have posit and negat because it has to do with the climate and environment around. I do not listen to anybody that pushes JUST one because they are ignoring the reality. I hope you join this "common sense" wagon.
-Pancreatic Dysfunction: The beta cells in the pancreas that produce the insulin to help control blood sugar become dysfunctional with high blood glucose, raising the risk for type 2 diabetes. Researchers have discovered that beta cell issues are detectable in people whose glucose levels spike two hours after eating, despite those levels staying within the range considered normal and safe by the medical establishment.
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