Keto-Adaptation is a term used to determine when the body is adapted to not only producing ketones but also utilizing them for energy. The body can respond very quickly to calorie and carbohydrate restriction by producing ketones and entering a state of ketosis. However, it takes the body longer to adapt to actually using these ketones for energy. Just like glucose, ketones have their own transporter that is needed to help bring them from the blood into the cell to be used for energy. Since typically we consume carbohydrates, the body is not used to having ketones available, which means it takes time for these transporters to become active and do their job. The time it takes to Keto-Adapt is...
The Cyclic Keto diet consists of consuming carbohydrates 1 or 2 days a week and following a Ketogenic Diet for the other days. Currently, the research does not support the effectiveness or usefulness of this approach for the majority of people, especially those who are new to Keto since this strategy would likely prevent you from adapting to the Keto. Someone who has been following Keto for a longer period of time may be able to get away with this approach but the common sought after benefits from this approach typically are not needed. The body does not need to have a carb refeed to replenish carbohydrate stores and most athletes can perform just fine without carbohydrates IF they have...
Currently, research has not supported a reason for the general population to chase higher ketone levels. However, there could be a case for having higher ketone levels for certain therapeutic cases or for improving brain function and energy levels. If the goal is to increase ketone levels, fasting, MCTs, and Exogenous Ketones are great strategies to do so: Fasting Fasting, the restriction of food, is a great way to further stimulate the body to produce ketones. This is because when no food is provided to the body, there is an even greater reliance on ketones for energy. Starting with an extended fast (2-3 days) or Intermittent Fasting (fasting daily for 16-20 hours) both are effective strategies but note that these...
Desired body composition changes (increase in muscle mass, decrease in body fat) is best measured using a DEXA scan. DEXA is currently the gold standard in tracking lean mass percentage, body fat percentage, bone density, muscle symmetry, and regional composition. If you don’t have access to a DEXA scan, listed below are some other options to track your progress. Calipers: Calipers measures subcutaneous fat (fat directly under your skin). While this is not a very accurate measurement technique, it is useful to track trends in changing body composition. Always test under the same conditions and have the test completed by the same person. Bioimpedance: This form of measurement uses an electrical current to measure body composition. The machine estimates body composition based...
Around 90% of diets fail. This means in order for you to see long term success with Keto it has to be adopted as a lifestyle and not a short term fix or fad diet. In order to make this a sustainable lifestyle it’s important that you adjust Keto to fit your food preferences, activity level, and bio individual needs. One of the biggest tips for success is to find nutrient dense foods you actually enjoy to eat. This shouldn't be too difficult since many of the most nutrient dense Keto foods are delicious and help you feel great! This also means having some flexibility within Keto. Don’t feel guilty when you have a higher carb meal on OCCASION or...
