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Table of contents
Table of contents
1 - Introduction
1 - Introduction
3 - History
3 - History
6 - Is ketosis a natural metabolic state in humans?
6 - Is ketosis a natural metabolic state in humans?
12 - How do you know if it's worth whistling across the game or continuing to persevere towards ketosis?
12 - How do you know if it's worth whistling across the game or continuing to persevere towards ketosis?
22 - Concluding remarks and sources
22 - Concluding remarks and sources
popularity, as Finns' interest in health has received a significant boost.
popularity, as Finns' interest in health has received a significant boost.
Many Finnish experts in our field, including the undersigned, have contributed to this.
Many Finnish experts in our field, including the undersigned, have contributed to this.
Many may not know that we have been in quite the same situation before. Consciousness is evolving in cycles: at the moment, we are looking with new eyes at a phenomenon that has once spread around the world, and perhaps only now are we in a position from which we can even ask the right questions.
Many may not know that we have been in quite the same situation before. Consciousness is evolving in cycles: at the moment, we are looking with new eyes at a phenomenon that has once spread around the world, and perhaps only now are we in a position from which we can even ask the right questions.
You may have read a book, any, when you were young. When you read the same book again at an older age, you wonder how the whole book has gone completely past you when you were younger! That book feels completely different the last time you read it. However, it is the same book. The only thing that has changed is your ability to interpret it and experience its message on a deeper level.
You may have read a book, any, when you were young. When you read the same book again at an older age, you wonder how the whole book has gone completely past you when you were younger! That book feels completely different the last time you read it. However, it is the same book. The only thing that has changed is your ability to interpret it and experience its message on a deeper level.
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Health awareness is progressing in the same way. The physiological effects of ketosis have been known long before just about any of us had even heard of it. We are currently living in a kind of time of the second coming of ketosis and there have been huge numbers of guiding courses to its world recently.
Health awareness is progressing in the same way. The physiological effects of ketosis have been known long before just about any of us had even heard of it. We are currently living in a kind of time of the second coming of ketosis and there have been huge numbers of guiding courses to its world recently.
Knowledge has not changed, only our perception of it and our ability to receive it has changed.
Knowledge has not changed, only our perception of it and our ability to receive it has changed.
the information changed anyway? Maybe you’ve tried ketosis many times before, immersed yourself in its world and got a lot out of it. Maybe at some point it stopped working and you didn’t really understand why. Maybe maintaining it felt demanding and the thing was interrupted every time for the godson’s birthday, workplace birthday party, or various cat christenings. Maybe you’re in a situation right now where you simply don’t know what to believe, let alone how to take the next step.
the information changed anyway? Maybe you’ve tried ketosis many times before, immersed yourself in its world and got a lot out of it. Maybe at some point it stopped working and you didn’t really understand why. Maybe maintaining it felt demanding and the thing was interrupted every time for the godson’s birthday, workplace birthday party, or various cat christenings. Maybe you’re in a situation right now where you simply don’t know what to believe, let alone how to take the next step.
Already in my first Lean in Five Weeks online coaching, a low-carb diet was applied as a tool to initiate a lifestyle change. More than five years and 11 000 customers later, I've seen everything: successes, breakthroughs, failures, resignations, large and small challenges. There will be twists and turns in life. For some, this happens once a year, which completely confuses the package, for others, life seems to be an everyday wet rag on your face. In any case, quite a large proportion of people who make changes alone always end up back in the starting box, for one reason or another. Therefore, peer support is most often always everything in everything.
Already in my first Lean in Five Weeks online coaching, a low-carb diet was applied as a tool to initiate a lifestyle change. More than five years and 11 000 customers later, I've seen everything: successes, breakthroughs, failures, resignations, large and small challenges. There will be twists and turns in life. For some, this happens once a year, which completely confuses the package, for others, life seems to be an everyday wet rag on your face. In any case, quite a large proportion of people who make changes alone always end up back in the starting box, for one reason or another. Therefore, peer support is most often always everything in everything.
Almost everyone has asked at least once in their lives, “What is the right diet for me?” Especially at the moment, this question raises a small, compassionate smile on my face. I will first ask you one question: “Who are you?”
Almost everyone has asked at least once in their lives, “What is the right diet for me?” Especially at the moment, this question raises a small, compassionate smile on my face. I will first ask you one question: “Who are you?”
This question, in all its simplicity, can be surprisingly challenging. Did ketosis work for you before but no longer work? Are you now the same person for whom a ketogenic diet used to work?
This question, in all its simplicity, can be surprisingly challenging. Did ketosis work for you before but no longer work? Are you now the same person for whom a ketogenic diet used to work?
My own insight is that there are times in my life when a certain way of eating serves me particularly well. However, life is changing and we need to be able to be flexible in the face of change. The ketogenic diet is a great tool, but it is not for everyone, and for those for whom it is suitable for now, it may not necessarily meet six months later. You must catch the story!
My own insight is that there are times in my life when a certain way of eating serves me particularly well. However, life is changing and we need to be able to be flexible in the face of change. The ketogenic diet is a great tool, but it is not for everyone, and for those for whom it is suitable for now, it may not necessarily meet six months later. You must catch the story!
I recently ( as I told openly ) have gone through some big changes in my life and I have learned a lot. The ketogenic diet has been the basis for me for almost 10 years and I often return to it after changes. During this process of change, I was not on a ketogenic diet as my body needed significantly more carbohydrates. The diet must be able to adapt to each life situation and the demands it brings. This is the point of the whole thing: flexibility, adaptation, living, development…
I recently ( as I told openly ) have gone through some big changes in my life and I have learned a lot. The ketogenic diet has been the basis for me for almost 10 years and I often return to it after changes. During this process of change, I was not on a ketogenic diet as my body needed significantly more carbohydrates. The diet must be able to adapt to each life situation and the demands it brings. This is the point of the whole thing: flexibility, adaptation, living, development…
When I look at the course offerings currently online, I don’t see anyone asking these important questions. I see the same “This is the right way for everyone to eat!” attitude where we have been “stuck” for the last ten years. Now is the time to move on.
When I look at the course offerings currently online, I don’t see anyone asking these important questions. I see the same “This is the right way for everyone to eat!” attitude where we have been “stuck” for the last ten years. Now is the time to move on.
Did you know that it is possible for your metabolism to become so flexible that you can use both sugar and fat as an energy source in the same day? You can go to birthdays, eat cake and drink some whitewash and get back completely to where you left off. No throwing blood sugar, brain fog or weakness.
Did you know that it is possible for your metabolism to become so flexible that you can use both sugar and fat as an energy source in the same day? You can go to birthdays, eat cake and drink some whitewash and get back completely to where you left off. No throwing blood sugar, brain fog or weakness.
There are as many tools for health promotion as there are for sports professionals. The amount of information is huge. Some of the knowledge is tremendous gold, some makes me laugh, and some is true at certain times for certain people, but few things are true always, everywhere, and for everyone.
There are as many tools for health promotion as there are for sports professionals. The amount of information is huge. Some of the knowledge is tremendous gold, some makes me laugh, and some is true at certain times for certain people, but few things are true always, everywhere, and for everyone.
However, let's go step by step. I’m going to tell you things you may not have known about the ketogenic diet.
However, let's go step by step. I’m going to tell you things you may not have known about the ketogenic diet.
What does Ketosis Mean?
What does Ketosis Mean?
In a normal - or rather normal for us Westerners - metabolic state, the body uses carbohydrates as its main source of energy.
In a normal - or rather normal for us Westerners - metabolic state, the body uses carbohydrates as its main source of energy.
When the amount of carbohydrates in the diet is greatly reduced, the body’s own stores begin to deplete rapidly. The body stores carbohydrates in the liver and skeletal musculature as glycogen. If you get less than 100 grams of carbohydrates from your diet a day, your body's own stores will gradually begin to empty. Physical size as well as the amount of muscle mass and activity have a significant effect on how quickly the body’s own stores are depleted.
When the amount of carbohydrates in the diet is greatly reduced, the body’s own stores begin to deplete rapidly. The body stores carbohydrates in the liver and skeletal musculature as glycogen. If you get less than 100 grams of carbohydrates from your diet a day, your body's own stores will gradually begin to empty. Physical size as well as the amount of muscle mass and activity have a significant effect on how quickly the body’s own stores are depleted.
As the body's stores are depleted, the use of free fatty acids for energy increases and protein is also converted in the liver to glucose. Thus, protein in itself cannot be used for energy, but is rendered glucose by the liver through gluconeogenesis. (1) Also, not all organs of the body are able to use fatty acids directly for energy. For example, the brain and nervous system are unable to use free fatty acids, and largely because of this, the body quickly begins to form fatty acid ketones that these organs are able to utilize very efficiently. (2)
As the body's stores are depleted, the use of free fatty acids for energy increases and protein is also converted in the liver to glucose. Thus, protein in itself cannot be used for energy, but is rendered glucose by the liver through gluconeogenesis. (1) Also, not all organs of the body are able to use fatty acids directly for energy. For example, the brain and nervous system are unable to use free fatty acids, and largely because of this, the body quickly begins to form fatty acid ketones that these organs are able to utilize very efficiently. (2)
Ketosis is thus a state of metabolism in which the body has adapted to use ketones as an energy source instead of glucose (sugars). (3)
Ketosis is thus a state of metabolism in which the body has adapted to use ketones as an energy source instead of glucose (sugars). (3)
Ketones (= ketones) include beta-hydroxybutyrate, acetone and acetoacetate, which are formed by the liver from free fatty acids. (4)
Ketones (= ketones) include beta-hydroxybutyrate, acetone and acetoacetate, which are formed by the liver from free fatty acids. (4)
The body always uses the energy nutrient that is most available as its primary source of energy: (5) if you eat a lot of carbohydrates, the body prioritizes them. If the intake of carbohydrates is limited and the intake of fat is increased, the body accelerates the production of ketones to maintain the level of energy metabolism. As this process progresses, more and more ketones are formed, and when the amount of ketones exceeds a certain threshold (about 0.5 mmol / l measured from the blood), the body can be found to be in ketosis.
The body always uses the energy nutrient that is most available as its primary source of energy: (5) if you eat a lot of carbohydrates, the body prioritizes them. If the intake of carbohydrates is limited and the intake of fat is increased, the body accelerates the production of ketones to maintain the level of energy metabolism. As this process progresses, more and more ketones are formed, and when the amount of ketones exceeds a certain threshold (about 0.5 mmol / l measured from the blood), the body can be found to be in ketosis.
When the amount of ketones is at a sufficient level, it is no longer necessary to break down protein stores into glucose to secure the brain's energy supply. Because of this, the ketogenic diet and ketosis state is a state of “muscle mass-saving” metabolism. Indeed, many start a ketogenic diet just to save muscle mass while wanting to lose weight.
When the amount of ketones is at a sufficient level, it is no longer necessary to break down protein stores into glucose to secure the brain's energy supply. Because of this, the ketogenic diet and ketosis state is a state of “muscle mass-saving” metabolism. Indeed, many start a ketogenic diet just to save muscle mass while wanting to lose weight.
When was a ketogenic diet invented and why?
When was a ketogenic diet invented and why?
The ketogenic diet has originally had two clinical uses: the treatment of epilepsy (6) and the treatment of obesity. (7)
The ketogenic diet has originally had two clinical uses: the treatment of epilepsy (6) and the treatment of obesity. (7)
The first observations of the positive effects of ketosis on pediatric epilepsy can be found as early as the Middle Ages: epileptic seizures in fully fasted epileptic children were significantly reduced. (8)
The first observations of the positive effects of ketosis on pediatric epilepsy can be found as early as the Middle Ages: epileptic seizures in fully fasted epileptic children were significantly reduced. (8)
The researchers found that a high-fat, low-carbohydrate diet led to the same result for epilepsy as a complete fast. The first version of the ketogenic diet was born in 1921 as a result of Dr. Wilder's research and began to be used as a formal treatment for epilepsy.
The researchers found that a high-fat, low-carbohydrate diet led to the same result for epilepsy as a complete fast. The first version of the ketogenic diet was born in 1921 as a result of Dr. Wilder's research and began to be used as a formal treatment for epilepsy.
In the following decades, as drug therapies evolved, the ketogenic diet was somewhat forgotten, until in 1994 it was revived in a case where no drug therapy or even brain surgery worked for 2-year-old Charlie. (9)
In the following decades, as drug therapies evolved, the ketogenic diet was somewhat forgotten, until in 1994 it was revived in a case where no drug therapy or even brain surgery worked for 2-year-old Charlie. (9)
It is not entirely known why a ketogenic diet works more effectively in the treatment of epilepsy than drug treatments, but many professionals consider it a viable form of treatment when the results speak for themselves. Ketogenic diets have also been studied and used in the treatment of other conditions, especially neurodegenerative diseases. (10)
It is not entirely known why a ketogenic diet works more effectively in the treatment of epilepsy than drug treatments, but many professionals consider it a viable form of treatment when the results speak for themselves. Ketogenic diets have also been studied and used in the treatment of other conditions, especially neurodegenerative diseases. (10)
Fasting and ketosis are very similar conditions metabolically. (11) Fasting for about three days results in ketosis. Fasting can be considered a “quick route” to ketosis, although this approach to achieving ketosis is not very easy to implement in everyday life.
Fasting and ketosis are very similar conditions metabolically. (11) Fasting for about three days results in ketosis. Fasting can be considered a “quick route” to ketosis, although this approach to achieving ketosis is not very easy to implement in everyday life.
Indeed, a fasting state leading to ketosis has been termed “starvation ketosis,” and ketosis created through a ketogenic diet that mimics the same state is called “dietary ketosis”. Thus, a ketogenic diet is a way to get into ketosis without fasting.
Indeed, a fasting state leading to ketosis has been termed “starvation ketosis,” and ketosis created through a ketogenic diet that mimics the same state is called “dietary ketosis”. Thus, a ketogenic diet is a way to get into ketosis without fasting.
Ketogenic diet in the treatment of overweight
Ketogenic diet in the treatment of overweight
Ketogenic diets were also being studied to treat overweight. This was arrived at through a chain of reasoning similar to that of epilepsy: full fasting forces anyone to lose weight, in addition to which the idea was to achieve similar results without this extreme means.
Ketogenic diets were also being studied to treat overweight. This was arrived at through a chain of reasoning similar to that of epilepsy: full fasting forces anyone to lose weight, in addition to which the idea was to achieve similar results without this extreme means.
The challenge of prolonged fasting will soon be the inevitable loss of body mass. By solid mass is meant any body tissue that is not a storage fat, such as viscera and muscle mass.
The challenge of prolonged fasting will soon be the inevitable loss of body mass. By solid mass is meant any body tissue that is not a storage fat, such as viscera and muscle mass.
Although the loss of muscle mass decreases as ketosis deepens, the body must soon begin to decompose essential amino acids from muscle mass for recovery. Muscle mass doesn’t need very much to survive, but the brain, nervous system, and internal organs are very essential for survival, so the body focuses all its attention on them and is willing to give up everything else.
Although the loss of muscle mass decreases as ketosis deepens, the body must soon begin to decompose essential amino acids from muscle mass for recovery. Muscle mass doesn’t need very much to survive, but the brain, nervous system, and internal organs are very essential for survival, so the body focuses all its attention on them and is willing to give up everything else.
It is noteworthy, however, that normal muscle mass is one of the most important predictors of longevity: Sarcopenia, or loss of muscle mass, inevitably leads to accelerated aging and death. For this reason, the aging population in particular should exercise regularly, preferably with strength training.
It is noteworthy, however, that normal muscle mass is one of the most important predictors of longevity: Sarcopenia, or loss of muscle mass, inevitably leads to accelerated aging and death. For this reason, the aging population in particular should exercise regularly, preferably with strength training.
Before long, full fasting leads to a situation where the body also begins to lose muscle mass. This is greatly affected by the amount of body fat mass. The longest single complete fasting studied under clinical conditions lasted 382 days: a significantly overweight subject fasted with the power of water and a daily vitamin pill for more than a year without any adverse health effects. (12)
Before long, full fasting leads to a situation where the body also begins to lose muscle mass. This is greatly affected by the amount of body fat mass. The longest single complete fasting studied under clinical conditions lasted 382 days: a significantly overweight subject fasted with the power of water and a daily vitamin pill for more than a year without any adverse health effects. (12)
To date, many different versions of the ketogenic diet have been made to meet the needs of different target groups. Various PSMF (Protein Sparing Modified Fast) methods aim to maximize muscle mass savings even with a significant drop in energy intake.
To date, many different versions of the ketogenic diet have been made to meet the needs of different target groups. Various PSMF (Protein Sparing Modified Fast) methods aim to maximize muscle mass savings even with a significant drop in energy intake.
There are very cleverly constructed versions, but so are completely silly tunes: Ironically, the “The Last Chance diet” consisted of 300 kilocalories of daily energy derived from liquid protein preparations. As a result of the diet, many died of complications caused by malnutrition. (13)
There are very cleverly constructed versions, but so are completely silly tunes: Ironically, the “The Last Chance diet” consisted of 300 kilocalories of daily energy derived from liquid protein preparations. As a result of the diet, many died of complications caused by malnutrition. (13)
Before the 21st century, the ketogenic diet, in its various versions, had fallen under the contempt of the medical community, mainly because of these senseless stimuli and the poorly substantiated claims of Dr. Atkins ’diet.
Before the 21st century, the ketogenic diet, in its various versions, had fallen under the contempt of the medical community, mainly because of these senseless stimuli and the poorly substantiated claims of Dr. Atkins ’diet.
In the last decade, the ketogenic diet has once again raised its head as the understanding of its applicability to different people when cleverly followed has increased.
In the last decade, the ketogenic diet has once again raised its head as the understanding of its applicability to different people when cleverly followed has increased.
Hormone function and ketogenic diet
Hormone function and ketogenic diet
The metabolic state is regulated by two important hormones: insulin and glucagon. Numerous other important hormones exist, but here we are dealing mainly with these two. Insulin is popularly known as an “evil hormone” that stores fat. The function of insulin is simply to transfer nutrients from the blood to various tissues and keep blood sugar at the right level.
The metabolic state is regulated by two important hormones: insulin and glucagon. Numerous other important hormones exist, but here we are dealing mainly with these two. Insulin is popularly known as an “evil hormone” that stores fat. The function of insulin is simply to transfer nutrients from the blood to various tissues and keep blood sugar at the right level.
When carbohydrates are eaten, they are broken down in the digestion into glucose (and other sugars), which insulin cleans the bloodstream at optimal levels in the liver and muscle tissue into glycogen. For an active, regular strength trainer, this process works great for power, and the more muscle mass there is, the more glucose can be packed there for later recovery.
When carbohydrates are eaten, they are broken down in the digestion into glucose (and other sugars), which insulin cleans the bloodstream at optimal levels in the liver and muscle tissue into glycogen. For an active, regular strength trainer, this process works great for power, and the more muscle mass there is, the more glucose can be packed there for later recovery.
When fat is eaten, insulin transports free fatty acids from the digestion into the bloodstream for storage in adipose tissue as triglycerides. Glucagon is a counter-hormone to insulin: where insulin has the function of storing energy, glucagon has the function of releasing energy from cells into the bloodstream. In the fasting state, glucagon levels rise and accelerate the release of hepatic glycogen stores into the bloodstream for energy. (14)
When fat is eaten, insulin transports free fatty acids from the digestion into the bloodstream for storage in adipose tissue as triglycerides. Glucagon is a counter-hormone to insulin: where insulin has the function of storing energy, glucagon has the function of releasing energy from cells into the bloodstream. In the fasting state, glucagon levels rise and accelerate the release of hepatic glycogen stores into the bloodstream for energy. (14)
Thus, limiting carbohydrate intake results in decreased insulin levels and increased glucagon levels. As a result, the body begins to break down stored fat into free fatty acids into the bloodstream, causing the liver to begin using them for energy. Ketones are formed as a by-product of this process, and the longer the situation persists, the more ketones are produced until the metabolism is in ketosis. The function of many other hormones is also beginning to change, and the body is increasingly moving away from the use of carbohydrates toward the use of fat for energy. (15)
Thus, limiting carbohydrate intake results in decreased insulin levels and increased glucagon levels. As a result, the body begins to break down stored fat into free fatty acids into the bloodstream, causing the liver to begin using them for energy. Ketones are formed as a by-product of this process, and the longer the situation persists, the more ketones are produced until the metabolism is in ketosis. The function of many other hormones is also beginning to change, and the body is increasingly moving away from the use of carbohydrates toward the use of fat for energy. (15)
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Is ketosis a natural metabolic state in humans?
Is ketosis a natural metabolic state in humans?
The ketogenic diet has been successfully applied in numerous clinical therapeutic applications, and many have used it to easily lose weight and find a lifestyle that is easy to maintain for themselves. When we think about the naturalness of space, we can look at people at their most fragile, that is, babies.
The ketogenic diet has been successfully applied in numerous clinical therapeutic applications, and many have used it to easily lose weight and find a lifestyle that is easy to maintain for themselves. When we think about the naturalness of space, we can look at people at their most fragile, that is, babies.
The baby’s brain develops an enzyme machinery to process ketones, and babies migrate to mild ketosis (16) quickly after birth and remain in ketosis throughout the breastfeeding cycle. (17) Thus, a condition cannot, in principle, be very dangerous to humans, although mild ketosis in infants is a transient period and the child 's developmental needs change over time.
The baby’s brain develops an enzyme machinery to process ketones, and babies migrate to mild ketosis (16) quickly after birth and remain in ketosis throughout the breastfeeding cycle. (17) Thus, a condition cannot, in principle, be very dangerous to humans, although mild ketosis in infants is a transient period and the child 's developmental needs change over time.
Breast milk contains some sugar, but even during breastfeeding, the baby remains in ketosis, and ketosis at this stage of development would appear to be vital for the development of the baby’s brain.
Breast milk contains some sugar, but even during breastfeeding, the baby remains in ketosis, and ketosis at this stage of development would appear to be vital for the development of the baby’s brain.
Breastfeeding leads to baby ketosis regardless of the mother’s diet.
Breastfeeding leads to baby ketosis regardless of the mother’s diet.
Infant formula, on the other hand, is holding back this, in part for reasons we don’t know. (18)
Infant formula, on the other hand, is holding back this, in part for reasons we don’t know. (18)
In other words, we have not yet been able to break down breast milk into its ingredients, and breastfeeding as a whole can be more to the baby than the sum of its parts.
In other words, we have not yet been able to break down breast milk into its ingredients, and breastfeeding as a whole can be more to the baby than the sum of its parts.
A sufficiently long breastfeeding period is associated with a better development of the baby.
A sufficiently long breastfeeding period is associated with a better development of the baby.
The notion that ketosis is somehow an abnormal condition in humans is unfounded. The roots of this notion lie in the false conclusion that the brain gets all of its energy from glucose and is unable to use ketones formed from fatty acids as an energy source. Even today, many deny the fact that the brain can also use ketones as an energy source. (19)
The notion that ketosis is somehow an abnormal condition in humans is unfounded. The roots of this notion lie in the false conclusion that the brain gets all of its energy from glucose and is unable to use ketones formed from fatty acids as an energy source. Even today, many deny the fact that the brain can also use ketones as an energy source. (19)
When ketosis starts, the brain begins to reduce the use of glucose for energy as the amount of ketones in the bloodstream increases. In advanced ketosis, our brain is able to produce about 75% of all its energy from ketones! During famine or fasting, or if food was otherwise limited, ketones have been a natural fuel for our ancestral brains.
When ketosis starts, the brain begins to reduce the use of glucose for energy as the amount of ketones in the bloodstream increases. In advanced ketosis, our brain is able to produce about 75% of all its energy from ketones! During famine or fasting, or if food was otherwise limited, ketones have been a natural fuel for our ancestral brains.
In fact, without the ability to use ketones as energy, we would not have survived very far in our development, so from an evolutionary perspective, this is also a significant point.
In fact, without the ability to use ketones as energy, we would not have survived very far in our development, so from an evolutionary perspective, this is also a significant point.
Effects of a ketogenic diet on hunger
Effects of a ketogenic diet on hunger
One unexpected effect of full fasting is the almost complete disappearance of hunger after a few days of fasting. Those who follow a ketogenic diet also report one of the biggest benefits of starvation, and this has also been verified in studies. (20, 21) As I mentioned earlier, a ketogenic diet is in many ways a means of mimicking the physiology of fasting, so a reduction in hunger is not a surprising side effect either. Less hunger and the disappearance of cravings are, of course, very positive things for weight loss goals.
One unexpected effect of full fasting is the almost complete disappearance of hunger after a few days of fasting. Those who follow a ketogenic diet also report one of the biggest benefits of starvation, and this has also been verified in studies. (20, 21) As I mentioned earlier, a ketogenic diet is in many ways a means of mimicking the physiology of fasting, so a reduction in hunger is not a surprising side effect either. Less hunger and the disappearance of cravings are, of course, very positive things for weight loss goals.
Prolonged fasting leads to an increase in the number of ketones, and the maximum possible amount of ketones is reached after a few weeks of fasting. Is the amount of ketones in the blood directly related to the disappearance of hunger? Looking at the studies, this does not seem to be the case, but not all mechanisms are fully known. (22)
Prolonged fasting leads to an increase in the number of ketones, and the maximum possible amount of ketones is reached after a few weeks of fasting. Is the amount of ketones in the blood directly related to the disappearance of hunger? Looking at the studies, this does not seem to be the case, but not all mechanisms are fully known. (22)
Higher dietary fat intake appears to be one explanation for the hunger-reducing effect of a ketogenic diet. Fat slows down digestion, allowing food to stay in the stomach longer, causing a longer lasting feeling of satiety. Protein also has a similar effect. Fat and protein accelerate the production of the hormone cholecystokinin, which is thought to in itself cause a reduction in hunger.
Higher dietary fat intake appears to be one explanation for the hunger-reducing effect of a ketogenic diet. Fat slows down digestion, allowing food to stay in the stomach longer, causing a longer lasting feeling of satiety. Protein also has a similar effect. Fat and protein accelerate the production of the hormone cholecystokinin, which is thought to in itself cause a reduction in hunger.
However, adequate intake of fat and protein may not be the only explanatory factors for the reduction of hunger, as a very low-energy ketogenic diet also has this effect. With a low-energy diet, the total energy intake is so small that even fat intake is necessarily relatively low.
However, adequate intake of fat and protein may not be the only explanatory factors for the reduction of hunger, as a very low-energy ketogenic diet also has this effect. With a low-energy diet, the total energy intake is so small that even fat intake is necessarily relatively low.
One explanation may be the ability of a ketogenic diet to bring us back into contact with our natural hunger signals. In his book, Brad Pilon, author of Eat Stop Eat, states, "There aren't very many people in the West who have ever felt a real, physiological hunger in their lifetime that comes after eating for days or even weeks, and you never know if you'll ever get food again." (free translation).
One explanation may be the ability of a ketogenic diet to bring us back into contact with our natural hunger signals. In his book, Brad Pilon, author of Eat Stop Eat, states, "There aren't very many people in the West who have ever felt a real, physiological hunger in their lifetime that comes after eating for days or even weeks, and you never know if you'll ever get food again." (free translation).
Often, during the “adjustment phase,” that is, in the days and possibly weeks following the start of a ketogenic diet, hunger may increase but decrease over time. For some, hunger disappears almost immediately, for others, it takes longer. It is unique and can only be survived by experimentation.
Often, during the “adjustment phase,” that is, in the days and possibly weeks following the start of a ketogenic diet, hunger may increase but decrease over time. For some, hunger disappears almost immediately, for others, it takes longer. It is unique and can only be survived by experimentation.
Does a ketogenic, high-fat diet raise cholesterol?
Does a ketogenic, high-fat diet raise cholesterol?
In us, the promised country of low-fat food and milk, rising cholesterol is one of the biggest concerns when it comes to a high-fat ketogenic diet - but is it really the biggest concern?
In us, the promised country of low-fat food and milk, rising cholesterol is one of the biggest concerns when it comes to a high-fat ketogenic diet - but is it really the biggest concern?
Does high blood cholesterol automatically mean an increased risk of cardiovascular disease? What is high cholesterol and who determines it? Can a person be completely healthy if, for example, total cholesterol is 7 or 8? In Finland, a very steep limit is drawn if your total cholesterol is more than 5 mmol / l: you are automatically at risk, and other even more important markers are not even taken into account. These are essential questions, in addition to which we need to think much more holistically than we are currently doing collectively. (23)
Does high blood cholesterol automatically mean an increased risk of cardiovascular disease? What is high cholesterol and who determines it? Can a person be completely healthy if, for example, total cholesterol is 7 or 8? In Finland, a very steep limit is drawn if your total cholesterol is more than 5 mmol / l: you are automatically at risk, and other even more important markers are not even taken into account. These are essential questions, in addition to which we need to think much more holistically than we are currently doing collectively. (23)
Even if I do not take a closer look at cholesterol medication here, I will say that we have 700,000 people in Finland who eat cholesterol drugs (24) - it may be that many people eat them in vain.
Even if I do not take a closer look at cholesterol medication here, I will say that we have 700,000 people in Finland who eat cholesterol drugs (24) - it may be that many people eat them in vain.
During my tour, a sporty-looking man of about 45 came after the lecture to ask my opinion. Her total cholesterol was 5.5 and all the other markers were perfectly fine. He said that after starting to take cholesterol medications, the feeling has become really bad and the exercise has stopped when the joints ach so much. There were other side effects as well.
During my tour, a sporty-looking man of about 45 came after the lecture to ask my opinion. Her total cholesterol was 5.5 and all the other markers were perfectly fine. He said that after starting to take cholesterol medications, the feeling has become really bad and the exercise has stopped when the joints ach so much. There were other side effects as well.
I am not a doctor and I do not have the right to take a medical opinion on a person’s blood values, but I told the man that he should ask another doctor for an opinion on continuing the medication.
I am not a doctor and I do not have the right to take a medical opinion on a person’s blood values, but I told the man that he should ask another doctor for an opinion on continuing the medication.
Does a person need cholesterol medications for “elevated” cholesterol if they are otherwise completely healthy?
Does a person need cholesterol medications for “elevated” cholesterol if they are otherwise completely healthy?
Don’t get me wrong, I’m not saying that cholesterol doesn’t matter. Yes it does, but total cholesterol doesn’t tell us enough yet. Relationships between different cholesterol levels are key, not to mention other markers and lifestyles.
Don’t get me wrong, I’m not saying that cholesterol doesn’t matter. Yes it does, but total cholesterol doesn’t tell us enough yet. Relationships between different cholesterol levels are key, not to mention other markers and lifestyles.
It should also be remembered that the fatty foods and cholesterol we eat may not directly affect blood cholesterol levels. In fact, when we eat more cholesterol, what happens to the body’s own cholesterol production? You guessed it, it may even decrease. (25) The question of the effect of naturally saturated fats on cholesterol is not as black and white as we have thought. (26)
It should also be remembered that the fatty foods and cholesterol we eat may not directly affect blood cholesterol levels. In fact, when we eat more cholesterol, what happens to the body’s own cholesterol production? You guessed it, it may even decrease. (25) The question of the effect of naturally saturated fats on cholesterol is not as black and white as we have thought. (26)
Briefly, components of total cholesterol and related blood counts include low-density lipoproteins (LDL, or “bad cholesterol”), high-density lipoproteins (HDL, or “good cholesterol,”), and blood triglycerides (TG).
Briefly, components of total cholesterol and related blood counts include low-density lipoproteins (LDL, or “bad cholesterol”), high-density lipoproteins (HDL, or “good cholesterol,”), and blood triglycerides (TG).
A holistic approach to the topic would require its own article, as there has been a huge amount of research done over the last ten years. In addition, understanding the context requires an understanding of where the debate once began and how it has evolved over the decades.
A holistic approach to the topic would require its own article, as there has been a huge amount of research done over the last ten years. In addition, understanding the context requires an understanding of where the debate once began and how it has evolved over the decades.
However, a few clear guidelines can be made: if a ketogenic diet combined with exercise and a healthy lifestyle helps you lose weight, it is very likely to result in a decrease in total cholesterol, LDL cholesterol, and triglyceride levels. (27, 28, 29) And this is what we want. Weight loss itself improves blood counts almost without exception, and any natural tool by which it is achieved is not, in principle, very dangerous to your health.
However, a few clear guidelines can be made: if a ketogenic diet combined with exercise and a healthy lifestyle helps you lose weight, it is very likely to result in a decrease in total cholesterol, LDL cholesterol, and triglyceride levels. (27, 28, 29) And this is what we want. Weight loss itself improves blood counts almost without exception, and any natural tool by which it is achieved is not, in principle, very dangerous to your health.
On the other hand, if a person following a ketogenic diet gains weight with this diet, blood values are likely to deteriorate because being overweight itself will worsen them. At this point, there is a completely separate and lengthy debate about in which situations certain blood levels are an absolutely bad thing, and whether, for example, above-average LDL cholesterol always leads to an increased risk of cardiovascular disease.
On the other hand, if a person following a ketogenic diet gains weight with this diet, blood values are likely to deteriorate because being overweight itself will worsen them. At this point, there is a completely separate and lengthy debate about in which situations certain blood levels are an absolutely bad thing, and whether, for example, above-average LDL cholesterol always leads to an increased risk of cardiovascular disease.
If a properly implemented ketogenic diet still keeps LDL and triglycerides high, a ketogenic diet may not be the right solution for you. There may also be some physiological phenomena associated with these seemingly “bad” changes that we do not yet understand, but which will unfold in future studies.
If a properly implemented ketogenic diet still keeps LDL and triglycerides high, a ketogenic diet may not be the right solution for you. There may also be some physiological phenomena associated with these seemingly “bad” changes that we do not yet understand, but which will unfold in future studies.
If you are concerned about your own cholesterol levels and other blood levels, I recommend that you take blood tests before starting a ketogenic diet and, for example, three months after starting. This way you get black on white and you can see how your diet has affected your blood counts.
If you are concerned about your own cholesterol levels and other blood levels, I recommend that you take blood tests before starting a ketogenic diet and, for example, three months after starting. This way you get black on white and you can see how your diet has affected your blood counts.
You also have to make a choice. If you believe the so-called. fat theory and the fact that eating fat is associated with increased risks, it is difficult for you to start a ketogenic diet where fats are needed for 70-80% of your total energy intake. Think about it, do your own research and then make a decision. Many have decided to try a ketogenic diet and oddly enough, blood values, health and life in general have embarked on new careers.
You also have to make a choice. If you believe the so-called. fat theory and the fact that eating fat is associated with increased risks, it is difficult for you to start a ketogenic diet where fats are needed for 70-80% of your total energy intake. Think about it, do your own research and then make a decision. Many have decided to try a ketogenic diet and oddly enough, blood values, health and life in general have embarked on new careers.
What can and cannot be eaten in a ketogenic diet?
What can and cannot be eaten in a ketogenic diet?
The cornerstone of a ketogenic diet is to limit carbohydrates and keep protein intake moderate. Roughly speaking, energy nutrients (carbohydrates, proteins and fats) are either glycogenic or ketogenic. In order to achieve ketosis, the proportion of glycogenic energy nutrients must be limited. Carbohydrates are completely glycogenic, and about half of all proteins are glycogenic and half are ketogenic. As an example, the typical macro distribution of a ketogenic diet looks like this:
The cornerstone of a ketogenic diet is to limit carbohydrates and keep protein intake moderate. Roughly speaking, energy nutrients (carbohydrates, proteins and fats) are either glycogenic or ketogenic. In order to achieve ketosis, the proportion of glycogenic energy nutrients must be limited. Carbohydrates are completely glycogenic, and about half of all proteins are glycogenic and half are ketogenic. As an example, the typical macro distribution of a ketogenic diet looks like this:
protein 80-150 grams / day (1-2 grams / kg body weight)
protein 80-150 grams / day (1-2 grams / kg body weight)
fat 100-200 grams / day (2 grams / kg body weight)
fat 100-200 grams / day (2 grams / kg body weight)
carbohydrates 20-60 grams / day (0.5-0.8 grams / kg body weight depending on the amount of activity. A higher amount of activity makes it easier to stay in ketosis, even if you eat more carbohydrates.)
carbohydrates 20-60 grams / day (0.5-0.8 grams / kg body weight depending on the amount of activity. A higher amount of activity makes it easier to stay in ketosis, even if you eat more carbohydrates.)
The following foods should be avoided to maintain ketosis and speed up adaptation:
The following foods should be avoided to maintain ketosis and speed up adaptation:
sugar in all forms, including beverages (especially in the early stages)
sugar in all forms, including beverages (especially in the early stages)
cereal products, including gluten-free cereal products
cereal products, including gluten-free cereal products
starchy foods such as potatoes, sweet potatoes, rice
starchy foods such as potatoes, sweet potatoes, rice
basically all processed food
basically all processed food
bars and meal replacements, often containing sugar in some form
bars and meal replacements, often containing sugar in some form
most fruits, especially sweet fruits
most fruits, especially sweet fruits
dried fruits that are decent sugar bombs for
dried fruits that are decent sugar bombs for
milk
milk
How do I personally implement a ketogenic diet?
How do I personally implement a ketogenic diet?
As I mentioned earlier, I have had that “GO TO entity” for a long time, but I make changes according to each life situation. There is a lot of fanatical ketching on the market that says ketosis should be close 24/7/365 to get the most out of it. While it is safe to stay in ketosis for longer (the longest study has lasted 56 weeks), I personally don’t think it’s a state we should be in constantly.
As I mentioned earlier, I have had that “GO TO entity” for a long time, but I make changes according to each life situation. There is a lot of fanatical ketching on the market that says ketosis should be close 24/7/365 to get the most out of it. While it is safe to stay in ketosis for longer (the longest study has lasted 56 weeks), I personally don’t think it’s a state we should be in constantly.
Life situations vary and the diet should be adjusted accordingly. There are times when for most of us it is necessary to add carbs and when ketchling can take our well-being in the very wrong direction.
Life situations vary and the diet should be adjusted accordingly. There are times when for most of us it is necessary to add carbs and when ketchling can take our well-being in the very wrong direction.
You can have so much stress and strain in life that all the extra stress on top of this simply has to be avoided. Ketogenic diet, and especially the initial adaptation period, is also a stressor and should be considered. It does not make sense to force a ketogenic diet if the life situation is already overwhelming.
You can have so much stress and strain in life that all the extra stress on top of this simply has to be avoided. Ketogenic diet, and especially the initial adaptation period, is also a stressor and should be considered. It does not make sense to force a ketogenic diet if the life situation is already overwhelming.
For whom is a ketogenic diet suitable or not suitable?
For whom is a ketogenic diet suitable or not suitable?
A large portion of the population tolerates a low-carbohydrate diet well. For many, it facilitates weight loss and enhances the personal experience of self-coping. Limiting factors may be the already mentioned high stress load, in which case the focus should be on finding stress-relieving lifestyle changes through, among other things, diet and appropriate exercise.
A large portion of the population tolerates a low-carbohydrate diet well. For many, it facilitates weight loss and enhances the personal experience of self-coping. Limiting factors may be the already mentioned high stress load, in which case the focus should be on finding stress-relieving lifestyle changes through, among other things, diet and appropriate exercise.
The general guidelines I recommend for possible exceptions are:
The general guidelines I recommend for possible exceptions are:
You need to be aware of all your potential underlying conditions and related medications, as well as the possible cross-effects of medications and diet, before you start trying a ketogenic diet.
You need to be aware of all your potential underlying conditions and related medications, as well as the possible cross-effects of medications and diet, before you start trying a ketogenic diet.
If you have problems with your kidneys, liver or pancreas, follow your doctor's instructions. The causal links are not always clear: for example, some muscular degenerative diseases burden the kidneys, liver, and pancreas, and while the disease itself is not a barrier to ketosis in your body, it can be impaired by other organs.
If you have problems with your kidneys, liver or pancreas, follow your doctor's instructions. The causal links are not always clear: for example, some muscular degenerative diseases burden the kidneys, liver, and pancreas, and while the disease itself is not a barrier to ketosis in your body, it can be impaired by other organs.
If you have type 1 or 2 diabetes, all dietary changes should always be made as directed by your doctor, as the medications and their amounts are designed for a specific type of meal rhythm and composition.
If you have type 1 or 2 diabetes, all dietary changes should always be made as directed by your doctor, as the medications and their amounts are designed for a specific type of meal rhythm and composition.
If you are pregnant or breast-feeding, or have gestational diabetes, consult your doctor about any dietary changes.
If you are pregnant or breast-feeding, or have gestational diabetes, consult your doctor about any dietary changes.
How do you know if it’s worth whistling across the game or continuing to persevere towards ketosis?
How do you know if it’s worth whistling across the game or continuing to persevere towards ketosis?
If you already have a lot of stress, I recommend a more cautious approach to eating. After all, the most important thing is to find a suitable energy supply and eat nutritious food. A healthy diet and exercise to the right extent are great tools for relieving stress until you can also try a ketogenic diet and see if it’s right for you.
If you already have a lot of stress, I recommend a more cautious approach to eating. After all, the most important thing is to find a suitable energy supply and eat nutritious food. A healthy diet and exercise to the right extent are great tools for relieving stress until you can also try a ketogenic diet and see if it’s right for you.
If your condition does not begin to improve within a few weeks of starting a ketogenic diet, a strict ketogenic diet may not be right for you. This is influenced by many factors, and as I continue to emphasize, it is very important to do things right: not too much exercise and total energy intake at the right level.
If your condition does not begin to improve within a few weeks of starting a ketogenic diet, a strict ketogenic diet may not be right for you. This is influenced by many factors, and as I continue to emphasize, it is very important to do things right: not too much exercise and total energy intake at the right level.
Can a vegetarian or vegan eat ketogenically?
Can a vegetarian or vegan eat ketogenically?
Especially for vegans, the ketogenic diet in its basic form is almost completely at the other extreme than where the vegan diet naturally takes you. In the vegan version of the ketogenic diet, the daily energy intake consists of slightly more carbohydrates (about 20% of the daily energy intake), proteins are at fairly normal levels (about 20-40%), and fats are slightly reduced (about 40-60%).
Especially for vegans, the ketogenic diet in its basic form is almost completely at the other extreme than where the vegan diet naturally takes you. In the vegan version of the ketogenic diet, the daily energy intake consists of slightly more carbohydrates (about 20% of the daily energy intake), proteins are at fairly normal levels (about 20-40%), and fats are slightly reduced (about 40-60%).
To get enough energy, protein and fats, a vegan ketoneer's diet should consist of nuts, seeds, nut butter, high-fat fruits such as avocados, coconut and olives, and low-carbohydrate, high-fiber vegetables, among others. Artichokes, asparagus, broccoli, cauliflower, carrots, celery, cucumber, radish, eggplant, mushrooms, onion and spinach are examples of these.
To get enough energy, protein and fats, a vegan ketoneer's diet should consist of nuts, seeds, nut butter, high-fat fruits such as avocados, coconut and olives, and low-carbohydrate, high-fiber vegetables, among others. Artichokes, asparagus, broccoli, cauliflower, carrots, celery, cucumber, radish, eggplant, mushrooms, onion and spinach are examples of these.
Combining a vegan and ketogenic diet can be successful, but it requires really careful planning and supplements to ensure its safety. I have seen too many cases where this combination has taken human well-being in the wrong direction. In principle, I do not recommend combining these two methods, as there are too many risks.
Combining a vegan and ketogenic diet can be successful, but it requires really careful planning and supplements to ensure its safety. I have seen too many cases where this combination has taken human well-being in the wrong direction. In principle, I do not recommend combining these two methods, as there are too many risks.
For vegans, I basically recommend a varied diet in which carbohydrates are not restricted according to a ketogenic diet.
For vegans, I basically recommend a varied diet in which carbohydrates are not restricted according to a ketogenic diet.
If you eat animal products from time to time (such as animal fats, seafood or eggs), a ketogenic diet is more feasible.
If you eat animal products from time to time (such as animal fats, seafood or eggs), a ketogenic diet is more feasible.
How long does keto adaptation take and how do you avoid keto flu?
How long does keto adaptation take and how do you avoid keto flu?
The speed of the keto adaptation process, i.e. adaptation, depends on the individual. The adjustment time is much shorter if you have already lived from time to time on low carbs or have been in ketosis. On average, adaptation takes 2 to 4 weeks, but complete adaptation usually only takes months. In 2-4 weeks, however, you will already start to feel very energetic if the right amount of exercise is proportional to your total energy intake. Studies have typically identified three steps in keto adaptation:
The speed of the keto adaptation process, i.e. adaptation, depends on the individual. The adjustment time is much shorter if you have already lived from time to time on low carbs or have been in ketosis. On average, adaptation takes 2 to 4 weeks, but complete adaptation usually only takes months. In 2-4 weeks, however, you will already start to feel very energetic if the right amount of exercise is proportional to your total energy intake. Studies have typically identified three steps in keto adaptation:
short-term adaptation (7-14 days)
short-term adaptation (7-14 days)
medium adaptation (14-35 days)
medium adaptation (14-35 days)
long-term adaptation (2-12 months or even longer)
long-term adaptation (2-12 months or even longer)
In the early stages of adaptation, the body begins to form ketones as a byproduct of fat metabolism. At this point, however, the body is not yet able to utilize ketones effectively, which is why they are excreted extensively in breath, urine and sweat. Ketosis and ketoadaptation are thus not synonymous or, on the other hand, mutually exclusive states: you can be in ketosis even if you are not yet properly ketoadapted. When the ketogenic diet is followed long enough, the use of ketones for energy is enhanced as the cellular machinery learns to use them, and then the unused ketones are no longer excreted very much from the body, but a large part of them goes to utilization. A ketosis state is generally considered to be a metabolic state in which there are at least 0.5 mmol / l (millimoles per liter) of ketones in the blood.
In the early stages of adaptation, the body begins to form ketones as a byproduct of fat metabolism. At this point, however, the body is not yet able to utilize ketones effectively, which is why they are excreted extensively in breath, urine and sweat. Ketosis and ketoadaptation are thus not synonymous or, on the other hand, mutually exclusive states: you can be in ketosis even if you are not yet properly ketoadapted. When the ketogenic diet is followed long enough, the use of ketones for energy is enhanced as the cellular machinery learns to use them, and then the unused ketones are no longer excreted very much from the body, but a large part of them goes to utilization. A ketosis state is generally considered to be a metabolic state in which there are at least 0.5 mmol / l (millimoles per liter) of ketones in the blood.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
With these tips, you can get ketosis as quickly and effortlessly as possible:
With these tips, you can get ketosis as quickly and effortlessly as possible:
Start by limiting carbohydrates moderately, first gradually phasing out, for example, cereals, prepared foods, and other conventional carbohydrate-containing foods such as potatoes and rice. Replace these foods with vegetables and berries and even a low-sugar fruit like green Granny Smith, or a red Royal Gala apple.
Start by limiting carbohydrates moderately, first gradually phasing out, for example, cereals, prepared foods, and other conventional carbohydrate-containing foods such as potatoes and rice. Replace these foods with vegetables and berries and even a low-sugar fruit like green Granny Smith, or a red Royal Gala apple.
After a few weeks, limit your net carbohydrate intake to less than 50 grams per day. Fibers are not counted as so-called net carbohydrates because they do not affect blood sugar and thus keto adaptation. So you can eat high-fiber vegetables.
After a few weeks, limit your net carbohydrate intake to less than 50 grams per day. Fibers are not counted as so-called net carbohydrates because they do not affect blood sugar and thus keto adaptation. So you can eat high-fiber vegetables.
At the same time, add fats from good sources such as eggs, avocado, butter, olive oil, and naturally occurring fat in your diet.
At the same time, add fats from good sources such as eggs, avocado, butter, olive oil, and naturally occurring fat in your diet.
Maintain your fluid balance by drinking plenty of fluids, and also remember that you need more salt than usual. Potassium and magnesium intake should also be taken care of to avoid the symptoms of ketofluenza. Green vegetables are very potassium, I recommend taking magnesium separately from the jar.
Maintain your fluid balance by drinking plenty of fluids, and also remember that you need more salt than usual. Potassium and magnesium intake should also be taken care of to avoid the symptoms of ketofluenza. Green vegetables are very potassium, I recommend taking magnesium separately from the jar.
Low-intensity daily exercise speeds up the body’s adaptation by helping the body move faster to burning fat instead of using sugar.
Low-intensity daily exercise speeds up the body’s adaptation by helping the body move faster to burning fat instead of using sugar.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
Causes of ketofluenza during the keto adaptation process include:
Causes of ketofluenza during the keto adaptation process include:
Stopping carbohydrates, and especially sugar (30) , on the wall can cause “withdrawal symptoms”. Discontinuation of cereal products can also cause its own withdrawal symptoms, as the gluteomorphines (31) contained in cereals act slightly in the body like opioids.
Stopping carbohydrates, and especially sugar (30) , on the wall can cause “withdrawal symptoms”. Discontinuation of cereal products can also cause its own withdrawal symptoms, as the gluteomorphines (31) contained in cereals act slightly in the body like opioids.
Ketoflu is due in part to the electrolyte deficiency in the adaptation phase, which can be remedied by paying particular attention to sodium, potassium and magnesium intake. Ketoflu is often completely eliminated when the brain has adapted to use ketones properly for energy.
Ketoflu is due in part to the electrolyte deficiency in the adaptation phase, which can be remedied by paying particular attention to sodium, potassium and magnesium intake. Ketoflu is often completely eliminated when the brain has adapted to use ketones properly for energy.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
Other common symptoms of the adaptation phase include:
Other common symptoms of the adaptation phase include:
Sweet breath odor due to the release of acetone into the exhaled air.
Sweet breath odor due to the release of acetone into the exhaled air.
Odorous urine due to acetone excreted in the urine.
Odorous urine due to acetone excreted in the urine.
Odorous sweat due to acetone escaping with sweat.
Odorous sweat due to acetone escaping with sweat.
Fluid loss associated with carbohydrate restriction - Each gram of carbohydrate binds 3 to 4 grams of water, which is expelled when glycogen stores are depleted.
Fluid loss associated with carbohydrate restriction - Each gram of carbohydrate binds 3 to 4 grams of water, which is expelled when glycogen stores are depleted.
Anorexia, especially in the post-keto adaptation stages, when the body begins to use its own fat stores more efficiently as fuel.
Anorexia, especially in the post-keto adaptation stages, when the body begins to use its own fat stores more efficiently as fuel.
Exhaustion, headaches, and general weakness due to a temporary lack of energy in the brain as well as changes in electrolyte balance.
Exhaustion, headaches, and general weakness due to a temporary lack of energy in the brain as well as changes in electrolyte balance.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
As keto adaptation progresses further, the following positives. changes are common:
As keto adaptation progresses further, the following positives. changes are common:
Blood sugar regulation is improved
Blood sugar regulation is improved
Blood glucose levels are typically even hypoglycemic (3.0-4.4 mmol / l), but a person may still feel energetic.
Blood glucose levels are typically even hypoglycemic (3.0-4.4 mmol / l), but a person may still feel energetic.
From laboratory values, hbA1C, or glycated hemoglobin, often decreases and is typically at the level of 4.5–5.2% in the keto-adapted state.
From laboratory values, hbA1C, or glycated hemoglobin, often decreases and is typically at the level of 4.5–5.2% in the keto-adapted state.
The brightness of thought and the clarity of mind improve
The brightness of thought and the clarity of mind improve
More even energy levels regardless of the time of day
More even energy levels regardless of the time of day
Better overall resistance to exercise (if energy supply is sufficient) (32)
Better overall resistance to exercise (if energy supply is sufficient) (32)
Improved sleep quality (33)
Improved sleep quality (33)
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
Source: Sovijärvi, O. & Arina, T. & Halmetoja, J. (2019). Biohacker Ketosis Guide. Biohacker Center.
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How does ketosis affect sleep?
How does ketosis affect sleep?
During the adaptation phase, many experience challenges with sleep. Our body’s natural rhythms are regulated by many hormones, the action of which changes when dietary changes are made.
During the adaptation phase, many experience challenges with sleep. Our body’s natural rhythms are regulated by many hormones, the action of which changes when dietary changes are made.
However, many quickly find that sleep quality has improved. In this study, the keto diet reduced daytime unattraction. (34) In another study, the sleep quality of overweight adolescents improved significantly as keto adaptation progressed (35) , and also in this Swedish study, the sleep quality of epileptic children improved as a result of the keto diet. (36)
However, many quickly find that sleep quality has improved. In this study, the keto diet reduced daytime unattraction. (34) In another study, the sleep quality of overweight adolescents improved significantly as keto adaptation progressed (35) , and also in this Swedish study, the sleep quality of epileptic children improved as a result of the keto diet. (36)
One mechanism by which a ketogenic diet affects the brain of epileptics is a change in the balance of the neurotransmitters glutamate and GABA. Glutamate is a stimulating neurotransmitter and GABA is a sedative neurotransmitter. A higher amount of GABA leads to relaxation and may be responsible in part for overall well-being and also for better sleep quality.
One mechanism by which a ketogenic diet affects the brain of epileptics is a change in the balance of the neurotransmitters glutamate and GABA. Glutamate is a stimulating neurotransmitter and GABA is a sedative neurotransmitter. A higher amount of GABA leads to relaxation and may be responsible in part for overall well-being and also for better sleep quality.
Some people always react differently, and there are numerous ways to figure out how you get the best quality of sleep for yourself. Many of these factors are not related to diet in any way.
Some people always react differently, and there are numerous ways to figure out how you get the best quality of sleep for yourself. Many of these factors are not related to diet in any way.
Can a ketogenic diet increase muscle mass?
Can a ketogenic diet increase muscle mass?
The simplest and most effective way to increase muscle mass is ascending strength training without taking a position on whether it is done with body weight or gym weights. The most important thing is the ascending nature of the training, ie over time it is possible to raise bigger resistances and do more repetitions with the previous resistance. Specifically, the question is whether the trainer has enough bangs for regular ascending strength training when carbohydrate intake is significantly restricted.
The simplest and most effective way to increase muscle mass is ascending strength training without taking a position on whether it is done with body weight or gym weights. The most important thing is the ascending nature of the training, ie over time it is possible to raise bigger resistances and do more repetitions with the previous resistance. Specifically, the question is whether the trainer has enough bangs for regular ascending strength training when carbohydrate intake is significantly restricted.
Take, for example, an Australian study last year (37) in which a number of mid-range and elite powerhouse enthusiasts were divided into groups. One group ate a regular mixed diet and the other group limited their daily carbohydrate intake to 50 grams or less / day. Diets and strength training programs were followed for three months.
Take, for example, an Australian study last year (37) in which a number of mid-range and elite powerhouse enthusiasts were divided into groups. One group ate a regular mixed diet and the other group limited their daily carbohydrate intake to 50 grams or less / day. Diets and strength training programs were followed for three months.
After three months, the groups switched diets crosswise, i.e., those who followed a ketogenic diet switched to a more carbohydrate diet and vice versa.
After three months, the groups switched diets crosswise, i.e., those who followed a ketogenic diet switched to a more carbohydrate diet and vice versa.
No difference in the quality and efficacy of strength training was observed between groups regardless of diet.
No difference in the quality and efficacy of strength training was observed between groups regardless of diet.
The increase in strength levels was identical, which is the single most important measure of muscle mass growth. However, looking at the averages is often a bit misleading, as the averages mask the large differences that can exist between individual subjects.
The increase in strength levels was identical, which is the single most important measure of muscle mass growth. However, looking at the averages is often a bit misleading, as the averages mask the large differences that can exist between individual subjects.
Looking more closely at the study, three out of ten got better results during the ketogenic diet, one person developed in exactly the same way regardless of diet, and six people developed worse during the ketogenic diet period.
Looking more closely at the study, three out of ten got better results during the ketogenic diet, one person developed in exactly the same way regardless of diet, and six people developed worse during the ketogenic diet period.
In other words, individual differences can be found significantly, and each response may be different from what one would initially expect. Some people adapt to a ketogenic diet quickly and effortlessly and feel energetic. In some cases, the adaptation phase takes longer, leaving you drowsy and energy levels low. After a few weeks, however, the adjustment can take place effectively, and the sled turns around.
In other words, individual differences can be found significantly, and each response may be different from what one would initially expect. Some people adapt to a ketogenic diet quickly and effortlessly and feel energetic. In some cases, the adaptation phase takes longer, leaving you drowsy and energy levels low. After a few weeks, however, the adjustment can take place effectively, and the sled turns around.
However, the most important sign is how well your workouts are maintained with a ketogenic diet. If your workout is going and your mood is good, chances are your ability to increase muscle mass and strength levels is not very dependent on carbohydrate intake. It is also impossible to make fully universal recommendations as to whether a ketogenic diet is suitable for everyone anytime, anywhere. Everyone has to draw their own conclusions by experimenting!
However, the most important sign is how well your workouts are maintained with a ketogenic diet. If your workout is going and your mood is good, chances are your ability to increase muscle mass and strength levels is not very dependent on carbohydrate intake. It is also impossible to make fully universal recommendations as to whether a ketogenic diet is suitable for everyone anytime, anywhere. Everyone has to draw their own conclusions by experimenting!
If your goal is to solidify, that is, burn fat and increase or maintain muscle mass at the same time, a ketogenic diet can be a very effective option, even for men who have been doing strength training for some time. (38)
If your goal is to solidify, that is, burn fat and increase or maintain muscle mass at the same time, a ketogenic diet can be a very effective option, even for men who have been doing strength training for some time. (38)
Muscle mass can be increased by ketoeling. Is it the most efficient and fastest way of all? Probably not, but it doesn’t matter much unless you’re a top athlete or bodybuilder who wants maximum results at any cost. Plus, you don’t even have to commit to a normal ketogenic diet for the rest of your life, but the goal is to find the long-term way to eat that best suits your needs flexibly, while still getting the maximum benefits from low-carb periods as well.
Muscle mass can be increased by ketoeling. Is it the most efficient and fastest way of all? Probably not, but it doesn’t matter much unless you’re a top athlete or bodybuilder who wants maximum results at any cost. Plus, you don’t even have to commit to a normal ketogenic diet for the rest of your life, but the goal is to find the long-term way to eat that best suits your needs flexibly, while still getting the maximum benefits from low-carb periods as well.
At the end of this article, we briefly discuss alternative ketogenic diets built to support strength training, in which carbohydrates are eaten tactically around training, and an approach in which muscle glycogen stores are occasionally replenished on refueling days. I will tell you all about these in my future coaching!
At the end of this article, we briefly discuss alternative ketogenic diets built to support strength training, in which carbohydrates are eaten tactically around training, and an approach in which muscle glycogen stores are occasionally replenished on refueling days. I will tell you all about these in my future coaching!
Weight loss and maintenance of muscle mass with a ketogenic diet
Weight loss and maintenance of muscle mass with a ketogenic diet
Numerous studies show that a ketogenic diet can successfully lose weight and prevent muscle mass loss. As long as some form of strength training is practiced during weight loss and the stress load of life is not excessive, there is no need to fear the loss of muscle mass.
Numerous studies show that a ketogenic diet can successfully lose weight and prevent muscle mass loss. As long as some form of strength training is practiced during weight loss and the stress load of life is not excessive, there is no need to fear the loss of muscle mass.
For others, a ketogenic diet provides a clear extra flow and clarity of thought, and for example, the craving for sweets may disappear completely for the first time in life. In this case, following a diet will clearly help you lose weight. For any goal, perseverance is paramount, and finding the right diet will make it easier to commit to the goals.
For others, a ketogenic diet provides a clear extra flow and clarity of thought, and for example, the craving for sweets may disappear completely for the first time in life. In this case, following a diet will clearly help you lose weight. For any goal, perseverance is paramount, and finding the right diet will make it easier to commit to the goals.
How much protein can be eaten with a ketogenic diet?
How much protein can be eaten with a ketogenic diet?
Limiting carbohydrates is the cornerstone of ketogenic diet and ketosis. So how does protein affect this? Much of the protein consumed in excess of what is needed is eventually metabolized in the body to glucose, and for this reason, high-protein PSFM (Protein Sparing Modified Fast) diets do not lead to deep ketosis, even if carbohydrates are significantly restricted.
Limiting carbohydrates is the cornerstone of ketogenic diet and ketosis. So how does protein affect this? Much of the protein consumed in excess of what is needed is eventually metabolized in the body to glucose, and for this reason, high-protein PSFM (Protein Sparing Modified Fast) diets do not lead to deep ketosis, even if carbohydrates are significantly restricted.
Many proponents of a strict ketogenic diet consider low enough protein intake to be a prerequisite for reaping all the metabolic benefits of a ketogenic diet. Anyone interested in growing muscle mass may be frightened by this. How much protein can you eat then?
Many proponents of a strict ketogenic diet consider low enough protein intake to be a prerequisite for reaping all the metabolic benefits of a ketogenic diet. Anyone interested in growing muscle mass may be frightened by this. How much protein can you eat then?
In therapeutic applications of a ketogenic diet - such as the treatment of epilepsy - obtaining the best therapeutic outcome requires relatively advanced ketosis. In this case, limiting protein intake is necessary. In a ketogenic diet for the treatment of epilepsy in children, only about 6-8% of the total energy intake comes from protein.
In therapeutic applications of a ketogenic diet - such as the treatment of epilepsy - obtaining the best therapeutic outcome requires relatively advanced ketosis. In this case, limiting protein intake is necessary. In a ketogenic diet for the treatment of epilepsy in children, only about 6-8% of the total energy intake comes from protein.
Although a higher intake of protein limits the depth of ketosis, even higher amounts of protein do not prevent the metabolism from adapting to utilize ketones as fuel. In one study, world-class racers walked in ketosis even though they ate 2.1 grams of protein for every pound of body weight. For an 80kg, this means about 160 grams of protein per day, which means about 800 grams of minced meat per day as an example.
Although a higher intake of protein limits the depth of ketosis, even higher amounts of protein do not prevent the metabolism from adapting to utilize ketones as fuel. In one study, world-class racers walked in ketosis even though they ate 2.1 grams of protein for every pound of body weight. For an 80kg, this means about 160 grams of protein per day, which means about 800 grams of minced meat per day as an example.
The importance of protein in increasing and maintaining muscle mass during a calorie deficit depends on many factors such as a person's age and size, history of regular strength training, amount of muscle mass, amount of fat mass, and stress load, among others. After five years of regular and ascending strength training, a person with a lot of muscle mass finds it more difficult to maintain their muscle mass during a calorie deficit than a beginner.
The importance of protein in increasing and maintaining muscle mass during a calorie deficit depends on many factors such as a person's age and size, history of regular strength training, amount of muscle mass, amount of fat mass, and stress load, among others. After five years of regular and ascending strength training, a person with a lot of muscle mass finds it more difficult to maintain their muscle mass during a calorie deficit than a beginner.
In general, the significant effect of protein on muscle mass growth dissipates after about 1.6 grams / kg body weight, and in practice it can be said that a medium-sized woman almost never needs to eat more than 100 grams of protein per day to optimally increase muscle mass. the total energy supply is sufficient. (39, 40, 41) These are also amounts with which it is possible to stay in ketosis and achieve the benefits of a ketogenic diet.
In general, the significant effect of protein on muscle mass growth dissipates after about 1.6 grams / kg body weight, and in practice it can be said that a medium-sized woman almost never needs to eat more than 100 grams of protein per day to optimally increase muscle mass. the total energy supply is sufficient. (39, 40, 41) These are also amounts with which it is possible to stay in ketosis and achieve the benefits of a ketogenic diet.
Can alcohol be drunk in ketosis or during the ketogenic adaptation period?
Can alcohol be drunk in ketosis or during the ketogenic adaptation period?
In 1964, the best-selling book The Drinking Man’s Diet , published at the peak of the Mad Men era, introduced the steak and martini-style diet as a tool for a successful man to live a better life. The assumption was that as long as the carbohydrates were kept low and the sugar completely gone, the alcohol would fit in small amounts perfectly on the side of the steak.
In 1964, the best-selling book The Drinking Man’s Diet , published at the peak of the Mad Men era, introduced the steak and martini-style diet as a tool for a successful man to live a better life. The assumption was that as long as the carbohydrates were kept low and the sugar completely gone, the alcohol would fit in small amounts perfectly on the side of the steak.
The reality is, of course, a little more multidimensional. Whenever we talk about alcohol, we are talking not only about scientific facts, but also about everyone’s personal relationship to alcohol. The same rules apply as in other areas, ie fairness in everything. Alcohol itself is not a ketosis killer, although it drifts number one in the body’s metabolic priorities while being in the bloodstream while having a slight effect on the functioning of fat metabolism.
The reality is, of course, a little more multidimensional. Whenever we talk about alcohol, we are talking not only about scientific facts, but also about everyone’s personal relationship to alcohol. The same rules apply as in other areas, ie fairness in everything. Alcohol itself is not a ketosis killer, although it drifts number one in the body’s metabolic priorities while being in the bloodstream while having a slight effect on the functioning of fat metabolism.
A person who eats healthily is always in a better position with regard to alcohol than one who lives with burgers. Covering the whole topic comprehensively is beyond the scope of this article, but in short: even if you end up drinking a single dose of alcohol during the keto adaptation phase or while in ketosis, your ketosis will not stop and you will not get your lost pounds back right away.
A person who eats healthily is always in a better position with regard to alcohol than one who lives with burgers. Covering the whole topic comprehensively is beyond the scope of this article, but in short: even if you end up drinking a single dose of alcohol during the keto adaptation phase or while in ketosis, your ketosis will not stop and you will not get your lost pounds back right away.
If one glass turns into two and two into three, and at the same time potato chips and two pieces of cake get into the mouth, the situation is understandably completely different. Can alcohol be blamed on the subject? Not only that, but it may still make sense to omit it altogether in these cases. Alcohol is known to increase appetite, which easily leads to unnecessary eating.
If one glass turns into two and two into three, and at the same time potato chips and two pieces of cake get into the mouth, the situation is understandably completely different. Can alcohol be blamed on the subject? Not only that, but it may still make sense to omit it altogether in these cases. Alcohol is known to increase appetite, which easily leads to unnecessary eating.
If the drinks remain well under control but the weight has stopped falling, the first sensible goal is to eliminate alcohol completely from the diet and monitor the results.
If the drinks remain well under control but the weight has stopped falling, the first sensible goal is to eliminate alcohol completely from the diet and monitor the results.
I recommend choosing a section that allows you to abstain from alcohol as well as possible when starting a ketogenic diet. This will allow your body to adapt and go into ketosis more effectively. In the future, you can find the right balance.
I recommend choosing a section that allows you to abstain from alcohol as well as possible when starting a ketogenic diet. This will allow your body to adapt and go into ketosis more effectively. In the future, you can find the right balance.
How long is it safe to be in ketosis?
How long is it safe to be in ketosis?
There is not enough long-term research on the subject, but there seems to be no reason why ketosis could not last for very long periods of time. Many live a “keto lifestyle” staying in ketosis for years, and sometimes leave it for only a moment. To date, the longest study of long-term continuation of a ketogenic diet lasted 56 weeks. In the study, the ketosis state was found to be at least beneficial to the health of an overweight person. (42)
There is not enough long-term research on the subject, but there seems to be no reason why ketosis could not last for very long periods of time. Many live a “keto lifestyle” staying in ketosis for years, and sometimes leave it for only a moment. To date, the longest study of long-term continuation of a ketogenic diet lasted 56 weeks. In the study, the ketosis state was found to be at least beneficial to the health of an overweight person. (42)
Combining a ketogenic diet and fasting
Combining a ketogenic diet and fasting
The physiology of fasting and ketosis overlap. With long-term fasting, the metabolism has become so flexible that the transition to a full ketogenic diet is very easy. The same is true the other way around: many start their first fasts after first following a ketogenic diet. The transition goes smoothly when hunger is reduced and the body is already used to using its own fat stores and ketones as an energy source, which is also necessary in the fasting state.
The physiology of fasting and ketosis overlap. With long-term fasting, the metabolism has become so flexible that the transition to a full ketogenic diet is very easy. The same is true the other way around: many start their first fasts after first following a ketogenic diet. The transition goes smoothly when hunger is reduced and the body is already used to using its own fat stores and ketones as an energy source, which is also necessary in the fasting state.
After several months of keto adaptation, many find themselves able to fast for long periods of time without a clear feeling of hunger or loss of performance. At this point, snippet fasting becomes a very natural part of everyday life for many.
After several months of keto adaptation, many find themselves able to fast for long periods of time without a clear feeling of hunger or loss of performance. At this point, snippet fasting becomes a very natural part of everyday life for many.
Keto adaptation and the practice of snapping are effective tools in the development of so-called metabolic flexibility. This has been little studied yet, but many fasting times report being able to switch from a ketogenic diet to very high levels of carbohydrates in the same week without any change in their state of being - as do the authors of this article.
Keto adaptation and the practice of snapping are effective tools in the development of so-called metabolic flexibility. This has been little studied yet, but many fasting times report being able to switch from a ketogenic diet to very high levels of carbohydrates in the same week without any change in their state of being - as do the authors of this article.
Are there other versions of the ketogenic diet?
Are there other versions of the ketogenic diet?
Yes, there are different versions of the ketogenic diet that serve different needs. These include:
Yes, there are different versions of the ketogenic diet that serve different needs. These include:
standard ketogenic diet (TKR)
standard ketogenic diet (TKR)
cyclic ketogenic diet (SKR)
cyclic ketogenic diet (SKR)
targeted ketogenic diet (KKR)
targeted ketogenic diet (KKR)
This article generally deals with the so-called standard, i.e. the conventional ketogenic diet, so in the next section I will open other forms of diet.
This article generally deals with the so-called standard, i.e. the conventional ketogenic diet, so in the next section I will open other forms of diet.
Cyclic ketogenic diet
Cyclic ketogenic diet
The goal of a cyclic ketogenic diet is to achieve the benefits of a conventional ketogenic diet, but to support high-intensity and targeted strength training in particular by bringing in so-called refueling days. One or two days a week, carbohydrates are returned to the diet to a greater extent with the goal of replenishing liver and especially muscle glycogen stores.
The goal of a cyclic ketogenic diet is to achieve the benefits of a conventional ketogenic diet, but to support high-intensity and targeted strength training in particular by bringing in so-called refueling days. One or two days a week, carbohydrates are returned to the diet to a greater extent with the goal of replenishing liver and especially muscle glycogen stores.
There is no single version of SKR. Everyone can find the best way to implement carbohydrate refueling according to their own needs. Some may end up refueling once every two weeks, others do not feel they need special refueling days at all.
There is no single version of SKR. Everyone can find the best way to implement carbohydrate refueling according to their own needs. Some may end up refueling once every two weeks, others do not feel they need special refueling days at all.
Targeted ketogenic diet
Targeted ketogenic diet
A targeted ketogenic diet also aims to support more strenuous exercise, but instead of separate refueling days, about 30 to 50 grams of carbohydrates are ingested either before, during, or after a strenuous workout.
A targeted ketogenic diet also aims to support more strenuous exercise, but instead of separate refueling days, about 30 to 50 grams of carbohydrates are ingested either before, during, or after a strenuous workout.
Such a small amount of carbohydrates immediately in the course of training does not lead to the cessation of ketosis for a moment, as carbohydrates end up being utilized in a high-intensity workout immediately. As a result, many can get better training out of themselves, and the effectiveness of training is always directly related to the results as well, especially if the goal is to increase muscle mass.
Such a small amount of carbohydrates immediately in the course of training does not lead to the cessation of ketosis for a moment, as carbohydrates end up being utilized in a high-intensity workout immediately. As a result, many can get better training out of themselves, and the effectiveness of training is always directly related to the results as well, especially if the goal is to increase muscle mass.
Cyclic and targeted ketogenic diets will be discussed in more detail in my future coaching.
Cyclic and targeted ketogenic diets will be discussed in more detail in my future coaching.
Still your own thoughts to the end
Still your own thoughts to the end
The ketogenic diet is currently on the surface and that’s a great thing. It is great to see how collective consciousness is moving forward and how Finns are becoming more open to new approaches. Ketosis is a very effective way to improve well-being, health, and shape your own physical appearance. However, I don’t think we should be in ketosis all year round, but specifically use it periodically as an effective tool.
The ketogenic diet is currently on the surface and that’s a great thing. It is great to see how collective consciousness is moving forward and how Finns are becoming more open to new approaches. Ketosis is a very effective way to improve well-being, health, and shape your own physical appearance. However, I don’t think we should be in ketosis all year round, but specifically use it periodically as an effective tool.
There are many reasons for this. First of all, at least my own goal is to keep my body’s metabolism as flexible as possible. If I always eat in the same way (e.g. ketogenically) my body gets used to it and then when some cat baptisms come in and I eat more freely, the body goes right into the knot. I do not want it.
There are many reasons for this. First of all, at least my own goal is to keep my body’s metabolism as flexible as possible. If I always eat in the same way (e.g. ketogenically) my body gets used to it and then when some cat baptisms come in and I eat more freely, the body goes right into the knot. I do not want it.
Another important point is lifestyle . In this article, we addressed things from a physiological perspective, but the criteria brought by lifestyle are also worth considering. I think you too can have social events and you also want to live from time to time without major restrictions. That's a great thing. Therefore, your diet should also go hand in hand with your lifestyle. I also like to go out and eat other non-ketogenic foods.
Another important point is lifestyle . In this article, we addressed things from a physiological perspective, but the criteria brought by lifestyle are also worth considering. I think you too can have social events and you also want to live from time to time without major restrictions. That's a great thing. Therefore, your diet should also go hand in hand with your lifestyle. I also like to go out and eat other non-ketogenic foods.
Both are possible to achieve. We are able to make our body a flexible body that knows how to use the source of energy that is available (carbohydrates / fats and ketones) and when we schedule social moments of freedom sensibly, there is no harm in them but vice versa.
Both are possible to achieve. We are able to make our body a flexible body that knows how to use the source of energy that is available (carbohydrates / fats and ketones) and when we schedule social moments of freedom sensibly, there is no harm in them but vice versa.
The end I want to say this for maybe clichéd utterance which I have used thousands of times. Everyone should find a diet that works for themselves. Both physiologically and lifestyle in mind. You too can find it only and Only by trying different methods. There are no shortcuts to this but you too should go out of your comfort zone and feel free to try new ways. Only in this way will you be able to find the right entity that will help you force holistically well. Test new methods such as a ketogenic diet without prejudice. Even if a package works for you, don’t take an overly fanatical attitude that it’s now the solution that works for everyone but keep your feet on the ground. I promise that when you find it in your own whole then everything in life is possible.
The end I want to say this for maybe clichéd utterance which I have used thousands of times. Everyone should find a diet that works for themselves. Both physiologically and lifestyle in mind. You too can find it only and Only by trying different methods. There are no shortcuts to this but you too should go out of your comfort zone and feel free to try new ways. Only in this way will you be able to find the right entity that will help you force holistically well. Test new methods such as a ketogenic diet without prejudice. Even if a package works for you, don’t take an overly fanatical attitude that it’s now the solution that works for everyone but keep your feet on the ground. I promise that when you find it in your own whole then everything in life is possible.
RENEWED 30-day keto coaching - with doctor Olli Sovijärvi
RENEWED 30-day keto coaching - with doctor Olli Sovijärvi
Read more and register from this link!
Read more and register from this link!
You will learn everything you need to know about the ketogenic diet. You will gain experience of how hunger as a concept loses its meaning. You will know completely whether it will suit you for a longer period or not. I want to help you develop your metabolism so flexible that you can take a bite with your friend without stress knowing that your body is made to adapt and survive. The first step is to take up the challenge
You will learn everything you need to know about the ketogenic diet. You will gain experience of how hunger as a concept loses its meaning. You will know completely whether it will suit you for a longer period or not. I want to help you develop your metabolism so flexible that you can take a bite with your friend without stress knowing that your body is made to adapt and survive. The first step is to take up the challenge
You may have deeper health challenges that precisely limit your diet. Therefore, Dr. Olli Sovijärvi has also been involved in the planning of the coaching, and the participants in the coaching are also offered the opportunity to accurately determine their blood values through our partner TerveDx. You may have emotional challenges that keep you from losing your sugar cravings. That’s why we also talk about spiritual well-being - even when I go into the deep waters of spiritual life myself, I help you to the best of my ability.
You may have deeper health challenges that precisely limit your diet. Therefore, Dr. Olli Sovijärvi has also been involved in the planning of the coaching, and the participants in the coaching are also offered the opportunity to accurately determine their blood values through our partner TerveDx. You may have emotional challenges that keep you from losing your sugar cravings. That’s why we also talk about spiritual well-being - even when I go into the deep waters of spiritual life myself, I help you to the best of my ability.
I will hold you by the hand and show you how to make the keto correctly, safely and effectively.
I will hold you by the hand and show you how to make the keto correctly, safely and effectively.
Doctor Sovijärvi ensures that the material presented in the coaching is based on strong facts. Our goal is for each participant to be able to try the keto effectively and safely.
Doctor Sovijärvi ensures that the material presented in the coaching is based on strong facts. Our goal is for each participant to be able to try the keto effectively and safely.
Best regards,
Best regards,
Product InformTAION
Product InformTAION
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Gary Best, Canada
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