Ketogenic Diet: Being In Nutritional Ketosis Accelerates The Rate Of Burning Body Fat.

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In almost every human study of overweight patients lasting 3 months or longer comparing a ketogenic diet to a low fat diet, the weight loss with the low carb diet is somewhat or significantly greater (Sachner-Bernstein 2015). Most of the weight lost on a well-formulated ketogenic diet lasting a few weeks or longer comes from body fat.

The Relationship Between Nutritional Ketosis and Weight Loss

  1. Does being in nutritional ketosis necessarily cause weight loss?

Yes in a person who is relatively insulin sensitive, so that when that individual gets to their new stable (‘maintenance’) weight, they could eat a wider range of total daily carbs and still remain weight stable. (The carbs should not include sugar, wheat products or processed food.)

  1. Can a human remain in nutritional ketosis and not lose weight?

We first need to understand the science of ketosis. Ketones particularly ((beta-hydroxybutyrate [BOHB]) are the preferred fuel for the brain and to some degree the heart. Ketones allow these key organs to function as well or even better when dietary carbs are severely restricted as compared to when dietary carbohydrates are high.

Switching from carbs to ketones does not happen overnight – it takes weeks of consistently restricting carbs for this process of keto-adaptation to fully occur. But once this process is complete, the body can burn fat at over twice the rate compared to when carbs were a major component of the diet (Phinney 1983, Volek 2016).

Once keto-adapted, people consistently report that the intensity of their hunger and cravings is diminished; (Boden 2005, Mckenzie 2017) and that the daily swings in energy and mood they experienced on a high carb intake are reduced, if not banished. These problems tend to be replaced with a consistent sense of energy and mental alertness as long as a well-formulated ketogenic lifestyle is followed (Volek & Phinney 2012).

Ketones turn on your body’s defences.

Besides being the preferred fuel for the brain and heart, we have recently recognized that BOHB also functions like a hormone that signals multiple changes in gene expression (aka ‘epi-genetic effects’). Among other effects, BOHB turns on the body’s innate defenses against oxidative stress and inflammation (Schimazu 2013, Youm 2014), and it also acts to reduce insulin resistance at its source (Newman 2014).

Ketones (beta-hydroxybutyrate [BOHB] and acetoacetate [AcAc]) are produced by the liver when both serum insulin and liver glycogen levels are low (McGarry 1973). BOHB protects us from oxidative stress, inflammation, diabetes, and probably Alzheimer’s disease and aging as well (Roberts, 2017). All we need do to accrue these benefits is restrict carbs to allow the keto-adaptation process to occur.

Can a human remain in nutritional ketosis and not lose weight? Yes, when someone with some extra body fat begins a ketogenic lifestyle, perhaps it is the increased ability to burn these stores, coupled with the reduction in appetite and cravings that facilitates initial weight loss.

In this scenario, keto-adaptation facilitates weight loss, but only as long as the reduced hunger and cravings allow one to comfortably eat fewer calories per day than one burns.

Over time, most people who sustain a ketogenic lifestyle stop losing weight and find a new stable weight (Hallberg 2018). This is achieved when their natural instincts of hunger and satiety lead to an increase in dietary fat intake to balance out one’s daily expenditure. But as long as dietary protein is kept moderate and carbs low, this dietary fat is used in place of body fat to produce ketones, so clearly nutritional ketosis can be maintained without any further weight loss (Phinney 1983).

People ask if they can speed up the process without cutting back on carbs.

Here’s a problem that many people experience. They have been told that increasing blood ketones will speed their weight loss. However, rather than cutting back on carbs and avoiding extra protein to boost ketone levels, they are led to believe that they can get the same effects by adding extra MCT oil, coconut oil, or exogenous BOHB to push up blood ketone levels. But, this does not enhance their body’s ability to burn fat. It just gives them a type of fat that has to be burned (some of it as ketones) in place of body fat. No wonder they are usually disappointed when their weight loss stalls well above the goal they want to reach.

What This Means for Weight Loss and Weight Maintenance on a Ketogenic Diet

In summary, being in nutritional ketosis will accelerate the rate at which the body burns fat. If the extra fat that is burned is compensated by an increase in dietary fat, then no body fat loss will occur (but there still will be other benefits). However, most people carrying excess fat tissue who achieve nutritional ketosis by eating natural low-carbohydrate foods initially feel more satiated, allowing them to eat less fat than they burn, which results in net fat loss. But eventually, even when one is in sustained nutritional ketosis, our natural instincts prompt us to increase fat intake to meet our daily energy needs resulting in a stable weight and body composition.

Bottom line: For those wishing to lose weight additional rather than remain weight stable, one’s goal should be to reduce dietary fat intake down to the margin of satiety (just enough, but not too much) and avoid or limit non-satiating energy sources such as alcohol.

This Post had been condensed from the Virta post https://blog.virtahealth.com/weight-loss-ketogenic-diet/ By Stephen Phinney, MD, PhD and Jeff Volek, PhD, RD. Please copy and paste this link to read the original post.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

MUSCLE LOSS: At about age 35, without an appropriate exercise stimulus, you will start to lose about 1 pound of muscle per year.

Health - Exercise McGuff Bending the Aging Curve - Longetivity PDF

The Super-slow High-Intensity exercise program is a basic program that can work for any goal that you’re looking for. It works for everyone from athletes to seniors.

The following is condensed from:BODY BY SCIENCE 6 (CONSIDERATIONS FOR ATHLETES AND SENIORS)

The final chapter of the book, Body By Science, discusses this form of exercise for seniors because of any group of people that can benefit most from this type of exercise its seniors. Seniors have been badly victimized by our traditional notions of exercise. We treat them as if they are fragile, as if the adaptive response for exercising them is somehow compromised and it’s notIt is intact all the way to age 100 and beyond and we were fearful of having them exert themselves forcefully. Yet we will turn around and have them do a form of exercise that is significantly less intense. But when you investigate the type of exercise they’re doing, whether it’s aerobics or being on a stepper or going walking what we find is the intensity is low but the cumulative forces are large and the acute forces are also large and it puts them at risk for injury.

What they need is a low force form of exercise that’s ferociously hard that will cause them to reclaim their muscle massbecause if you look at what can go wrong as you age starting atabout age 35 without an appropriate exercise stimulus you will start to lose about 1 pound of muscle per year of life. Well the elderly have simply more time to accumulate this muscle loss.

Once you have muscle loss, a whole other series of things starts to cascade:

  • Your cardiovascular system no longer has as much tissue to have to provide support for, so it starts to decline.
  • Your bone mass is very much predicated on your muscle mass so osteoporosis sets in.
  • Your gastrointestinal transit time is directly proportionate muscle mass as that starts to decline.
  • You start have problems with constipation.
  • You develop diverticulitis.
  • You’re at risk for colon cancer.

Every single negative health aspect that can be associated with aging can be backtracked to a loss of muscle mass. That’s the bad news.

The good news is, is the adaptive response to intense exercise is still present and it can be delivered to the elderly in a very safe manner that doesn’t cause them to occur incur excess force. We have an eighty three-year-old gentleman in our facility, who suffers from a genetic type of arthritis called Ankylosing Spondylitis.  Most people his age that have that disorder are wheelchair-bound.  Mr. Davis is stronger than the average 20 year old we bring in off the street for an introductory workout. He’s chest pressing close to 300 pounds. He does our compound row machine with 320.  He’s into the 700s on the leg press at age 83.

So the process is still intact for reclaiming strength and muscle mass and elderly people and they are the ones that have the most to benefit from it and that’s kind of how we tie the book up is with them as an emphasis because despite the title of the book which makes it seem directed towards the bodybuilding audience the book is really dedicated towards a broad audience and our emphasis is particularly on the people that have the most to gain from it which elderly but it really truly is for everyoneand it really can bring exercise back to a rational scientific basis of producing results for yourself.

Refer to the last few weeks blogs for demonstrations of the Super-Slow High-Intensity exercise program.

I highly recommend Dr. Doug McGuff’s book https://www.amazon.ca/Body-Science-Research-St…/…/0071597174

If you wish to comment or contact me please use this form using my email address, lpolstra@bell.net. Thank you.

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net