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Archive for the ‘ketones’ Tag

Weekly YouTube Vlog   Leave a comment

This one is about the Keto Flu.  Check it out.  Feel free to leave a like and a comment.  Subscribe to the channel and enable notifications if you’d like to know when new posts go up as soon as they happen.  Enjoy.

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New YouTube Video   Leave a comment

Here’s my latest video. Check it out. Go to YouTube and leave a like if you enjoyed it. Feel free to subscribe and get notifications if you want to keep up with me on YouTube.

https://youtu.be/ZgD7PpdfVfA

Fasting   Leave a comment

One of the cool things about the ketogenic diet is that it has a similar affect on your body to fasting.  Notice I said similar, not same.  That’s a very important distinction.  While you can get a lot of the benefits of fasting by living a ketogenic lifestyle without actually going without food, the only way to get all the benefits of fasting is of course to fast.

And that’s where another benefit of the ketogenic diet comes in.  By reducing your hunger pangs, when you do decide to fast to get all the benefits, it becomes a lot easier.

The logic is simple on this one.  When you live a ketogenic lifestyle you’re constantly in a state of ketosis.  Now if you want to be nit picky, yes, there may be times when you fade a little in and out of ketosis but for the most part you are in ketosis.  What does being in ketosis mean?  That means you have a higher level of ketone bodies in your system.  And where do you get ketones from?  Ketones are derived from fat in the liver.

So if you are in ketosis you are running your body off of fat.  Now on a regular day you are ingesting fat to power yourself.  Even if you’re on the ketogenic diet to lose weight you’d still be taking in a good amount of fat.  But what happens if you don’t take in extra fat?  Or food at all for that matter.

Since your body can already use fat for fuel your body goes looking for fat.  And as mentioned in previous posts, you have plenty of that in your system even if you have a low body fat percentage.  So your energy needs can be maintained strictly by your fat reserves. From 16 hours (the shortest period you’d want to fast) to days, depending on how much of a reserve you’re carrying.  And during all that time your body is being powered from within, you’re receiving all the benefits of fasting.  And when you do eventually decide to go back to consuming food you’ll go back to getting most instead of all the benefits.

This has been a really brief discussion about fasting and ketosis.  If you’d like more information on the subject I highly recommend reading The Ketogenic Bible by Jacob Wilson and Ryan Lowery.  They cover the topic in much better detail, along with a lot of citations to the latest research.  You can get as in depth as you want from the information provided.  I’ll include an affiliate link to the Kindle version of the book below, just click on the picture.  If you’d like a physical copy, I’ve had that before too.  It’s a decent sized book, which is why I prefer the Kindle version.

That’s all for today.  Hope you’re having a great day and hope to see you again soon.

Quick Update   Leave a comment

So the internet at my house is down, yet again. Still haven’t heard what’s wrong but the last two times this happened it was because someone was digging and cut the cable and it took a few days to fix. I’ll find out for sure tomorrow.

Because of this my scale can’t upload my weigh in this morning. If there’s one thing I’m not fond of with my scale it’s that you have to use the app to see your results after the weigh in disappears. I wasn’t being mindful of that this morning and only caught a glimpse before it went away.

Based on that glimpse it was either 282.8 or 282.5 pounds. So I’m either .2 or .5 pounds lighter. I don’t have the other measurements to tell me better how much was fat loss/gain or muscle or water. So once the internet is back up I’ll post that.

I’m ok with this as I spent three days bed ridden this week due to a flu or something. Could be another keto flu I suppose as payback for going off keto for my vacation. So I was actually happy to see that I lost weight. I had actually thought the number would go up.

I’m doing this from my phone at work. I live in a rural area and my cell connection isn’t great but I’ll try to get back to posting daily soon. Take care.

Energy   Leave a comment

This is not so much a benefit of not being hungry as it is more of a tag along experience.  The reason why you don’t feel hungry on keto is because you have a better gas tank all of the sudden.

Think of it this way.  Imagine I owned a dealership that had two nearly identical cars to sell you.  Every detail about the cars was the same.  The style, the color, the price, all identical save the fuel source.  With the first car you’d get a range of around 2,000 miles.  The other car has a range of 30,000 miles.

Well that’s how your body works.  When you rely on glucose as your fuel source you can only store 2,000 or so calories at a time.  That’s regardless of your size and shape.  2,000 calories, maybe 2,500 if you’re lucky.  That’s why your body craves food so much on a glucose based diet.  You go through a lot of your fuel tank each day even if you aren’t particularly active.

Now look at the person who is keto adapted.  Your fuel source is ketones.  Even if you’re lean and athletic you’re holding on to 30,000 some odd calories in your tank.  Way more than you’ll burn in a day, even if you’re very active.  So there’s no sense of urgency in your body to replace the fuel as you use it.  That sense of urgency of course is hunger.

How does this play out over the course of the day.  Well if you’re glucose based as your day goes on you’ll actually see the needle moving on your fuel tank.  And then your body becomes nervous.  It doesn’t want to wait until the tank is about empty, as we often do with our cars.  The body feels there’s a scarcity of food and it acts now to protect you.

Using the car analogy, if you are flying down the highway at 80mph and you realize that you need to start conserving fuel, what do you do?  You slow down of course.  You decrease the amount of fuel you need to burn and try to become more efficient in how you’re burning it.  As a human you experience this as tiredness and lower performance.

Now think of the ketone powered vehicle.  It doesn’t worry because even if you’re super active you’re likely only going through 10-15% of your fuel supply.  So there’s no need to take emergency measures to make sure you can go until the next fuel up.  In fact you could go a few days without fueling up before it becomes an issue.

So how does having all day energy play out for you?  You get more stuff done.  There’s no mid day taper off of performance.  You’re not wasting time having to refuel throughout the day so that’s more time you get to spend doing whatever you like.  When you wake up in the morning you don’t need to rush to fill the tank to get started.  You wake up with a sufficient fuel supply on board so you hit the ground running.  And staying up later isn’t an issue either, although you still should get a good nights sleep every night.  In an interesting “paradox” since I started I have more energy during the day but when it’s time for bed I sleep like a baby.

All of that is great and all, but I’d say the biggest energy boost goes to the biggest energy hog in your body, your brain.  It’s such a small part of your body but it uses about 20% of your daily energy expenditure. I’m not a biology major or medical professional, that’s just the figure I’ve seen in most everything I’ve read on the subject.  Brain fog, that feeling you get where it gets harder and harder to think and concentrate, is an energy issue.  When you switch to ketones you not only have a much larger reservoir of energy for the brain to use, it’s an energy source it finds easier to use.  You stay alert and awake all day with better mental focus and clarity.  And it’s not hard to see how that will improve your productivity throughout the day.  Imagine reading faster and comprehending better because you’re not having to keep going back and rereading passages due to brain fog.

All of this because you have more fuel on board which translates to more energy throughout the day.  So let’s get back to the car analogy we started with.  I have the same two cars to sell you.  The only difference is one will get you 2,000 miles down the road, the other 30,000 miles.  Which one are you going to buy from me?  The answer is pretty obvious.  So now the question is which body do you want?  The one that has a small tank and gets cranky when the tank isn’t full?  Or the one that can go for days without a fill up and still run at top performance?  Which brings us to the third things I mentioned, fasting.  And that is a topic we’ll cover in tomorrow post.  Hope you’re having a great day and see you soon.

Distraction   Leave a comment

So first on the list of things hunger does to you is distraction.  If you’re hungry that’s what your mind will focus on.  It makes perfect sense from a biological imperative standpoint.  If you felt hungry but then your mind could wander you might not get around to eating.  Since hunger is the body’s way of informing you more fuel is needed, that would mean eventually you’d run out of fuel.  That, obviously, would be very bad for you. So once you get hungry your mind wants to focus on that need.

Now when you’re at work or doing something where getting food soon isn’t very likely you might be able to get your mind off of the hunger for a short bit of time.  But go too long and the hunger pangs will reassert themselves and they’ll be much harder to drive away this time.  We already covered why being really hungry is bad from a food choice perspective.  What we want to cover today is more of a quality of life issue.

For every moment you’re focused on your hunger you’re not focused on something else.  Like say that job that’s preventing you from getting up right now and taking care of the hunger pangs.  Lack of focus on your work leads to lower job quality. Lower job quality leads to poor performance reviews from your superiors.  And that can affect you in the wallet.

Or how about with friends.  If you’re focusing on your hunger you’re not focusing on the people you’re interacting with.  This can lead to interpersonal issues with the people you care about.  It gets even worse when you go from hungry to “hangry”. Then you’re compounding the distraction with grouchiness and irritability.

Or what about opportunities to make things better for yourself?  If your mind is on your hunger, you might be missing other things.  You might have missed a sight that could have brought a smile to your face.  Maybe someone you don’t know was being pleasant to you and you didn’t catch it because you’re distracted.  Maybe that person could have been a really good friend, or maybe more.  You’ll never know if you’re distracted and miss the opportunity to meet them.

How about the drive home?  The drive between work and my home is full of trees, and pastures, and streams.  It’s very scenic in some areas.  If I’m just focusing on what I’m going to stuff my face with when I get home I’m missing the relaxing view most of the way home.  Or maybe a cute critter or two along the way.  Or even the occasional fireflies that come and go around here.

The key is when you’re distracted you just don’t know what you’re missing because, well, you missed it.  And once you’ve missed it there’s usually no getting it back.  So if there’s an easy to way to deal with the distraction of hunger, mainly just not feeling hungry, why  not do that?  I’m almost never hungry and it makes my life so much happier.

I spend considerably less time on thinking about food. Just a little bit before shopping once a week and then maybe a little bit at the beginning of the day.  I don’t even really spend much time thinking about food when I’m eating.  Eating for me is more about getting nourishment in then it is about a pleasure response for quieting my hunger.  Sure I enjoy the food I eat. It’s delicious  But it isn’t the same kind of response as when you fix a sugar craving.  All the rest of the day I’m focused on what’s right in front of me.  Mainly because I’m not hungry.  It’s also because my keto diet just powers my brain better, but that’s for a different post.

So that’s it for distraction.  Tomorrow I’ll cover how you make the best use of all this undistracted time, having more energy.  Until then, how you have a great day.

Not Being Hungry Anymore   Leave a comment

If I had to share what I think is the biggest benefit of keto with you, surprisingly I wouldn’t say the easy weight loss.  It tends to be the reason most people do.  They have pounds to lose, usually a lot of pounds to lose, and they’ve heard about how successful people have been dropping those pounds on keto.  It’s the original reason I started.

But having been on the diet for well over a half a year now I’d say the number one benefit is not being hungry anymore.  I used to be a slave to my hunger, now I’m not.  How did this play out in every day life?

Well before on a glucose based diet I couldn’t go very long without getting hungry.  And the longer I went being hungry the worse my food choices would be when I got a chance to eat.  As an example, if I got hungry at work I’d have a certain period of time before I could do anything about it.  On my job I can’t just stop doing what I am doing and go get something to eat.  I have to wait until the next break or possibly after work to get something. After work being the worst case scenario.  If I got hungry an hour or two before work ended I’d be spending from that moment forward until I got in my car wanting food.  What’s the quickest way to fix that problem once I was off the clock heading home?  Stop at a drive thru.  And of course at that point I wasn’t thinking about what would be the healthiest way to deal with these hunger pangs.  I wanted easy carbs and I wanted them now.

This is what led me to gain all that weight.  The quickest and easiest ready to go carbs, that travel well, all tend to be bad for you.  And making it worse is the fact that these carbs don’t keep you sated for long so the cycle begins again.

Now I’m keto.  Things are totally different.  If I look back at the times since the beginning of the year when I was hungry they all revolve around the times when I was back on carbs.  Mainly my week off I just took, or my regular, monthly day off from keto.  Other then that I just don’t feel hungry.  Ever.

Using the work example, as I don’t ever feel hungry I’m not experiencing cravings on the way home.  So it’s easy to make it back to my house to cook a proper meal.  A meal I’m cooking not in response to a craving but because I know it’s time to nourish my body.  And when you’re making your meals revolve around nourishing your body, not stopping your cravings, you make better choices about what you eat.  The better you choices, the better your body.  This creates a cycle, too, it’s just a good one to be caught up in.

This is a very important point to bring up about the keto diet, or what I prefer to think of as the keto lifestyle.  A lot of people associate it with weight loss.  And certainly it’s great for that.  My monthly average weight loss from when I started is still nearly 10 pounds a month.  But if you associate keto with just weight loss it’s easy to assume that once you’ve lost all your weight there’s no longer any benefit to being in ketosis anymore.  And that’s simply not true.

So even if you have low body fat, or even ultra low body fat, if not being a slave to hunger and having hunger pangs all day is a good thing in your book you should try the ketogenic lifestyle.  Not having hunger pangs all day also adds other benefits to your life.  When you’re not focused on how hungry your belly is you can spend that time focusing on other things.  Also, the main reason you don’t have the hunger pangs anymore is you have plenty of energy already.  Hunger is your bodies way to tell you it needs more energy.  Fasting is also way easier when you naturally don’t feel hunger pangs.  I’ll cover all of these in greater detail over the next few blogs.  That’s it for now.  Hope you’re having a great day and take care until next time.