At any given time, more than a third of Americans are on a specific diet, with weight loss as a leading reason. Most are going to be disappointed, because even when successful, lost weight is frequently regained within a few months.

While most weight-loss diets can help you lose weight, they may be unsuccessful over the long run for a number of reasons. Some people dont follow their diets carefully and dont lose much weight even from the start. Others may go off the diet entirely after a while, because its too restrictive or the foods arent appealing. Some may engage in less physical activity as they consume fewer calories. But who hasnt heard of someone doing everything right and still losing minimal weight, or regaining lost weight over time? Perhaps that someone is you.

Even when research studies confine study subjects to a research setting with carefully-controlled calories, food types, and physical activity, and with intensive counselling, teaching, and monitoring the lost weight and other health benefits (such as improved cholesterol and reduced blood pressure) tend to disappear soon after the study ends.

According to a new study, popular diets simply dont work for the vast majority of people. Or more accurately, they are modestly effective for a while, but after a year or so the benefits are largely gone.

In a large systematic review and meta-analysis, recently published in the medical journal The BMJ, researchers analyzed 121 trials that enrolled nearly 22,000 overweight or obese adults who followed one of 14 popular diets, including the Atkins diet, Weight Watchers, Jenny Craig, DASH, and the Mediterranean diet, for an average of six months. The diets were grouped into one of three categories: low-carbohydrate, low-fat, and moderate-macronutrient (diets in this group were similar to those in the low-fat group, but with slightly more fat and slightly less carbohydrate). Loss of excess weight and cardiovascular measures (including cholesterol and blood pressure) while on one of these diets were compared with other diets or usual diets (one in which the person continued to eat as they usually do).

While weight, blood pressure, and cholesterol measures generally improved at the six-month mark, results at the 12-month mark were disappointing, to say the least.

Based on this new report, you might be tempted to throw up your hands and give up on weight-loss diets altogether. But theres another way of looking at this: it probably matters less which plan you pick (whether low-carb, low-fat, or something in between) than whether you stick with it.

The average duration of the studies included in this analysis was six months. What if theyd lasted 12 months, or two years, or a lifetime? The benefit would likely have been greater and more long-lasting. The trick is to pick a diet with foods you actually like so that its not so hard to stick with it.

In addition, there are factors other than diet that can have a big impact on weight. For example, everyday physical activity, regular exercise, and sleep are important in helping to maintain a healthy weight.

Rather than following a highly restrictive or named diet, I endorse the Mediterranean diet. Its among the best studied, performs well when compared with other diets (as in this analysis), and was the only diet in this analysis to have long-lasting effects on LDL cholesterol levels.

Losing weight is not easy. If youre struggling with your weight, talk to your doctor, a nutritionist, and perhaps a health coach. Review this study with them and, together, decide on dietary and other lifestyle changes that appeal to you. Then stick with them. Remember, youre most likely to stick with lifestyle changes you actually like.

Follow me on Twitter @RobShmerling

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When dieting doesnt work - Harvard Health

Hi friends! Happy Thursday! I have a new podcast episode and cant wait to hear your thoughts on this one.

Today, Im chatting with Lisa Moskovitz, RD, all about quieting the diet noise and why diets dont work.

Heres what we talk about on todays episode:

How to quiet the diet noise: how become a more confident, autonomous, and intuitive eater, and improve your relationship with food

How to move the needle towards fitness and weight loss goals in a healthy way

Why diets dont work: how they actually bring you further away from finding your healthiest, happiest weight

How diets impact your metabolism

Her tips for being Healthy in Real Life

and so.much.more.

I LOVED todays conversation and hope that youll take a listen!

Heres a bit more about Lisa and her background:

Lisa Moskovitz, RD, is a registered dietitian, the CEO of NY Nutrition Group, a large group nutrition practice and the author of The Core 3 Healthy Eating Plan, a personalized, science-based guide to finding your healthiest, happiest weight. She received a BS in nutrition from Syracuse University and then went on to complete an intensive dietetic internship at NYPresbyterian Hospital. Since then, she has accumulated over a decade of experience in private practice, providing nutrition workshops and working with the media. Lisa is regularly featured in major publications such as Well + Good, Eat This Not That, Yahoo Health and is often interviewed for popular news channels such as Fox 5 NY, CBS News and Inside Edition.

Check out her website here, her Instagram here, and get a copy of The Core 3 Healthy Eating Plan (use Core20 for 20% off!).

Resources from this episode:

I love love love the meals fromSakara Life!Use this linkand the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.

Get 15% offOrganifiwith the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything Ive tried is amazing.)

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If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission.

You can use my referral link hereand the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I just finished Level 1 and have started Level 2. I highly recommend it!You can check out my initial thoughts on IHP here!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating,head to this pageand youll get a little thank you gift from me to you.

xo

The rest is here:
111: Why diets dont work with Lisa Moskovitz, RD

Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? In this series, we take a look at some popular dietsand review the research behind them.

Intermittent fasting is a diet regimen that cycles between brief periods of fasting, with either no food or significant calorie reduction, and periods of unrestricted eating. It is promoted to change body composition through loss of fat mass and weight, and to improve markers of health that are associated with disease such as blood pressure and cholesterol levels. Its roots derive from traditional fasting, a universal ritual used for health or spiritual benefit as described in early texts by Socrates, Plato, and religious groups. [1] Fasting typically entails a steady abstinence of food and beverages, ranging from 12 hours to one month. It may require complete abstinence, or allow a reduced amount of food and beverages.

Prolonged very low calorie diets can cause physiological changes that may cause the body to adapt to the calorie restriction and therefore prevent further weight loss. [2] Intermittent fasting attempts to address this problem by cycling between a low calorie level for a brief time followed by normal eating, which may prevent these adaptations. However, research does not consistently show that intermittent fasting is superior to continuous low calorie diets for weight loss efficiency.

The most common methods are fasting on alternate days, for whole days with a specific frequency per week, or during a set time frame. [3]

Physiologically, calorie restriction has been shown in animals to increase lifespan and improve tolerance to various metabolic stresses in the body. [4] Although the evidence for caloric restriction in animal studies is strong, there is less convincing evidence in human studies. Proponents of the diet believe that the stress of intermittent fasting causes an immune response that repairs cells and produces positive metabolic changes (reduction in triglycerides, LDL cholesterol, blood pressure, weight, fat mass, blood glucose). [3,5] An understandable concern of this diet is that followers will overeat on non-fasting days to compensate for calories lost during fasting. However, studies have not shown this to be true when compared with other weight loss methods. [5]

A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks. [2] There was much variability in the studies, ranging in size from 4 to 334 subjects, and followed from 2 to 104 weeks. It is important to note that different study designs and methods of intermittent fasting were used, and participant characteristics differed (lean vs. obese). Half of the studies were controlled trials comparing the fasting group to a comparison group and/or a control group (either continuous calorie restriction or usual lifestyle), with the other half examining an intermittent fasting group alone. A brief summary of their findings:

A randomized controlled trial that followed 100 obese individuals for one year did not find intermittent fasting to be more effective than daily calorie restriction. [6] For the 6-month weight loss phase, subjects were either placed on an alternating day fast (alternating days of one meal of 25% of baseline calories versus 125% of baseline calories divided over three meals) or daily calorie restriction (75% of baseline calories divided over three meals) following the American Heart Association guidelines. After 6 months, calorie levels were increased by 25% in both groups with a goal of weight maintenance. Participant characteristics of the groups were similar; mostly women and generally healthy. The trial examined weight changes, compliance rates, and cardiovascular risk factors. Their findings when comparing the two groups:

A one-year randomized trial also did not find intermittent fasting (16:8 method) more beneficial than calorie reduction without a restricted eating time. [7] Patients with obesity were placed on the same moderate calorie restriction but randomized to one of two groups: time-restricted eating (allowed to eat from 8am-4pm), or allowed to eat any time. Weight, waist circumference, body mass index, body fat, and blood work were measured. At one year, the time-restricted group lost an average of 18 pounds and the time-unrestricted group lost 14 pounds; blood pressure, cholesterol, and blood glucose levels also decreased. However, the changes in weight and other parameters were not significantly different among the groups.

This type of dietary pattern would be difficult for someone who eats every few hours (e.g., snacks between meals, grazes). It would also not be appropriate for those with conditions that require food at regular intervals due to metabolic changes caused by their medications, such as with diabetes. Prolonged periods of food deprivation or semi-starvation places one at risk for overeating when food is reintroduced, and may foster unhealthy behaviors such as an increased fixation on food. [8,9]

Individuals with the following conditions should abstain from intermittent fasting:

Unanswered Questions

Although certain benefits of caloric restriction have been demonstrated in animal studies, similar benefits of intermittent fasting in humans have not been observed. It is unclear that intermittent fasting is superior to other weight loss methods in regards to amount of weight loss, biological changes, compliance rates, and decreased appetite. Certain people who typically eat one or two meals a day or do not eat for long stretches of time may show better compliance with this type of regimen. Additionally, people who tend to eat or snack excessively at night may benefit from a cut-off eating time, especially if the late eating leads to unpleasant side effects such as reflux or disrupted sleep.

More high-quality studies including randomized controlled trials with follow-up of greater than one year are needed to show a direct effect and the possible benefits of intermittent fasting. Strong recommendations on intermittent fasting for weight loss cannot be made at this time.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Read more here:
Diet Review: Intermittent Fasting for Weight Loss

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For instance, we want you to know that its very important to adjust diabetes medications when starting a low-carb diet. In particular, insulin doses may need to be lowered to avoid low blood sugar, and SGLT-2 inhibitors may need to be discontinued (see below).

We want you to discuss any changes in medication and lifestyle with your doctor before making any such changes. Full disclaimer

So you have diabetes and want to try eating low carb or keto? Good for you! Making these dietary changes has the potential to reverse type 2 diabetes. Or, if you have type 1 diabetes, doing so could dramatically improve your blood sugar control.

However, you need to know what you are doing, and you need to communicate frequently with your healthcare team. Once you start eating low carb you will likely have to lower your insulin doses as well as the doses of other diabetes medications, frequently by quite a lot.

Avoiding the carbohydrates that raise your blood sugar decreases your need for medicationto lower it. Taking the same dose of insulin or insulin-stimulating oral medication as you did prior to adopting a low-carb diet might result in low blood sugar, something that can be dangerous.

You need to test your blood sugar frequently when starting this diet and adjust your medication accordingly. This should always be done with the assistance of a physician or other health professional with expertise in diabetes (find a low-carb doctor).

If you have diabetes and youre treated by diet alone, there is an extremely low risk of low blood sugar on low carb. You can get started right away.

As a general rule, you will need to lower your doses when starting a strict low-carb diet.

Work with your doctor to find the right initial reduction. Many find they need to reduce long acting insulin between 30 and 50%. If you take intermediate- or long-acting insulin once or twice daily, consider reducing both doses by the same proportion. If you are on a basal-bolus regimen (taking fast-acting insulin before meals, and long-acting insulin once or twice a day), you may want to reduce your mealtime doses more than your basal. This careful experimentation should be done in conjunction with your healthcare provider.

If you remain low carb, it is possible you will be able to stop mealtime insulin altogether. If your blood sugar levels continue to drop off the mealtime insulin, you can then begin to more aggressively reduce your long-acting insulin. As blood sugars stabilize in the normal range, you may be able to continue weaning the insulin, as long as glucose levels continue to be normal. Many people on a low carb diet are able to come off insulin completely.

Note that many physicians feel it is safer to decrease insulin doses by too much rather than not enough. This is because taking too much insulin can result in a low blood sugar level, which has the potential to be acutely dangerous. On the other hand, having slightly high blood sugars for short periods of time is usually not going to have major health consequences.

In addition, frequent low blood sugars lead to eating or drinking glucose or another form of rapid-acting carbohydrate in order to raise your glucose to a safe level. These extra calories may very well thwart your efforts at weight loss.

Much of the above advice about insulin also applies to people with type 1 diabetes, with the critical difference that people with type 1 will not be able to discontinue insulin entirely. Nonetheless, a low-carb, high-fat diet can be fantastic for empowering people with type 1 diabetes to smooth out their wide swings in blood sugar.

However, eating low carb with type 1 diabetes requires even greater attention to blood sugar levels and insulin adjustment, and an even closer working relationship with your healthcare team.

Many people with type 1 diabetes use an insulin to carbohydrate ratio (ICR) to calculate their mealtime insulin doses. If using an ICR while eating a low-carb diet, you may continue to give the same ratio of insulin to the carbohydrates you eat. But, as you eat fewer carbs, you will be injecting less insulin overall.

In some cases, the amount of insulin required for meals will not decrease as much as would be expected for the lower carb intake; this is presumably due to the potential of higher protein intakes to increase gluconeogenesis (the production of new sugar by the liver). In other cases, insulin doses will drop more than expected, as some people will lose weight on a low-carb diet, becoming more insulin sensitive in the process.

People who use relatively fixed mealtime doses of insulin, or those on premixed insulin twice daily, should use a similar approach to those with type 2 diabetes. Again, the critical difference is that people with type 1 diabetes will always need some insulin, even on a very low-carbohydrate diet.

It is important to be aware that a diet with less than 50 grams of carbs each day can lead to ketosis, a normal physiological state that results from the body burning fat for energy. This should not be confused with ketoacidosis, a dangerous complication of type 1 diabetes that can occur when there is insufficient insulin.

Because people with type 1 diabetes are at risk of progressing from physiologic ketosis to dangerous ketoacidosis, we recommend that they start with a more liberal low-carb diet, containing at least 50 grams of carbs per day. If you wish, you can eventually begin to reduce your carb intake to 30-40 grams of carbs per day, while working closely with your healthcare team and carefully monitoring your ketone levels.

We do not recommend starting a ketogenic low-carb diet (below 20 grams a day) unless youre certain of how to manage this risk and are working closely with a very experienced healthcare practitioner. You have to be able to test your ketones often, using extra care if you feel even slightly ill, practice intermittent fasting, or have been exercising.

Type 1 diabetes how to control your blood sugar with fewer carbs

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Starting Low Carb or Keto with Diabetes Medications - Diet Doctor

Magnesium isa mineral in the human bodythat helps it work properly. When our bodies don't get enough magnesium, we often feel the consequences. Magnesium deficiency can contribute to nervousness and fatigue. These symptoms can be a good indicator that we need to increase our magnesium intake. However, magnesium deficiencies are uncommon in generally healthy individuals since you're bound to get enough through your diet.

Besides avoiding magnesium deficiency, there can be benefits to taking some kinds of magnesium supplements, such as treating constipation. Here are a few things you should know about what magnesium does for the body, how to add it to your diet and what differentiates various types of magnesium.

Magnesium is a chemical element present in many foods and an essential building block in the body. But what does magnesium do for the body? Our bodies use magnesium to regulate blood pressure, bone development, muscle and nerve function and to synthesize DNA. While those are some of the most notable functions of magnesium in our bodies, the full importance of this mineral can be hard to overstate.

Understanding what foods have magnesium can go a long way towards helping you ensure that you have enough of this vital mineral. Dairy products tend to be rich in magnesium and are one of many people's primary sources of this mineral. While the exact amounts vary between them, legumes, nuts and seeds are another abundant source of magnesium. Spinach, kale and other leafy greens make up the third group of foods that contain high amounts of magnesium. Including more of these types of food in your diet may help you maintain better health and ward off magnesium deficiencies. Still, in some cases, these foods may not be enough or may not be practical. In those cases, magnesium supplements may be able to fill the gap.

If finding the right foods is challenging, inconvenient, or otherwise problematic, taking magnesium supplements may help you to meet your body's needs for this mineral. Even if you aren't noticing signs of magnesium deficiency, it's important to ensure you are consuming the recommended amounts of magnesium.

Once you decide to include magnesium supplements, you may notice the many options available. These supplements come in various types, mainly differentiated by what is bound to the magnesium or used as a carrier. For instance, magnesium citrate is one of the more common types. This type is made of magnesium bonded to citric acid.

As mentioned, there are many types of magnesium supplements. Some people may have an easier time absorbing some types over others. Depending on what the magnesium is bound to, these supplements may also have different health benefits and potential side effects. For example, most magnesium types have some degree of a laxative effect.

This type is created by binding magnesium and chlorine. Magnesium chloride is thought to be easily absorbed by the digestive tract. While this type can help with magnesium deficiency, it is also used to treatheartburn and other problems caused by excessive stomach acid.

One of the more common magnesium types, magnesium citrate, is believed by some to have superior bioavailability compared to other magnesium supplements. The laxative effect of this type is strong enough that high doses of it are sometimes used to treat constipation.

Magnesium lactate is used for similar purposes as other magnesium supplements. However, it has shown some promise at being gentler on the digestive system than many magnesium types. This type is created by binding magnesium with lactic acid.

Magnesium malate is formed by binding magnesium and malic acid. Some research has pursued the idea thatthis type of magnesium supplement may have high levels of bioavailability but has been inconclusive. Beyond potentially greater bioavailability, another potential perk of this magnesium supplement is that it may have less of a discernible impact on the digestive system. People who experience side effects from other types of magnesium may find this type less problematic.

A combination of magnesium and orotic acid, this type of magnesium has shown promise in several areas. Research has demonstrated the importance of themicrobiome-gut-brain axis, which has to do with a feedback system between aspects of the digestive system and psychological well-being. This research indicates that magnesium orotate may encourage better gut health, which could improve experiences of well-being. The high bioavailability of this magnesium type also makes it helpful in treating magnesium deficiency.

However, this type is thought to have a lower laxative effect than others. As a result, it may not be as helpful in treating constipation.

Formed by combining magnesium with oxygen, this type of magnesium supplement has beenresearched for its potential impacts on type 2 diabetes. Research outcomes have been conflicting, butmagnesium oxide supplements are also used for antacid and laxative properties. This form of magnesium may have lower bioavailability than others and may be less effective for managing a magnesium deficiency.

Also known as Epsom salt, this type combines magnesium with sulfur and oxygen. Somestudies have shown the benefits of using magnesium sulfate to treat symptoms of acute asthma, migraines, depression and anxiety. Some of these studies relied on the intravenous administration of magnesium sulfate. Further research is needed to understand the impacts of magnesium sulfate supplements on these conditions.

Magnesium taurate is made by combining magnesium with the amino acid taurine. Like other magnesium types, this one may sometimes be used to treat magnesium deficiency, excessive stomach acidity, and constipation. Someresearch has shown promising results regarding the potential for magnesium taurate to aid in some cardiovascular treatments. However, this research was not conducted on humans, and further study is needed to see how well the effects translate.

While getting enough magnesium in your diet is important, you want to avoid consuming too much. There are a few potential downsides to magnesium that you may want to consider before deciding whether magnesium supplements are right for you.

Depending on the type of magnesium supplement in question, these dietary aids can become expensive.

Taking too much magnesium can lead to an overdose with unpleasant side effects and, in extreme cases, potentially life-threatening risks. Consuming too much magnesium may lead to feelings of fatigue, muscle weakness, nausea and diarrhea. If you take magnesium supplements and experience these symptoms, speak with your doctor as soon as possible.

Magnesium supplements can sometimes interfere with other medications and prevent them from being absorbed or used correctly. If you take regular medications, speak with your prescribing doctor before adding a magnesium supplement to your diet.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Originally posted here:
Why You Should Add Magnesium to Your Diet (and How to Do It Safely ...

Does the brain need carbs?

Theres a long-standing yet misguided belief that carbs are necessary for proper brain function. In fact, if you ask some dietitians how many carbs you should eat, theyll likely respond that you need a minimum of 130 grams per day to ensure that your brain has a steady supply of glucose.

However, this isnt the case. In fact, your brain will remain healthy and functional even if you dont eat any carbs at all.

Although its true that your brain has high energy demands and requires some glucose, ketones can provide about 70% of the brains needed fuel. The liver provides the remainder of needed energy in the form of glucose, which is made by gluconeogenesis (literally making new glucose).

This system allowed our hunter-gatherer ancestors to go for long periods without eating because they had access to a fuel source at all times: stored body fat.

Being in ketosis doesnt have any adverse effects on brain function. On the contrary, many people have reported that that they feel sharper mentally when theyre in ketosis.

Food for thought: Does the brain need carbs?

In addition to providing a sustainable energy source, ketones and in particular BHB may help reduce inflammation and oxidative stress, which are believed to play a role in the development of many chronic diseases.

Indeed, there are several established benefits and potential benefits of being in nutritional ketosis.

Established benefits:

There is also exciting early research suggesting that ketosis may be beneficial for many other conditions, such as reducing the frequency and severity of migraine headaches, reversing PCOS, perhaps enhancing conventional brain cancer therapies, possibly slowing down the progression of Alzheimers disease, along with potentially helping people live longer, healthier lives. Although higher quality research is needed to confirm these effects, much of the early research is very encouraging.

Nutritional ketosis and diabetic ketoacidosis are entirely different conditions. While nutritional ketosis is safe and beneficial for health, ketoacidosis is a medical emergency.

Unfortunately, many healthcare professionals dont really understand the distinction between the two.

Ketoacidosis occurs mainly in people with type 1 diabetes if they arent getting enough insulin to meet their needs. In diabetic ketoacidosis (DKA), blood sugar and ketones rise to dangerous levels, which disrupts the bloods delicate acid-base balance.

In nutritional ketosis, BHB levels typically remain below 5 mmol/L. However, people in diabetic ketoacidosis often have BHB levels of 10 mmol/L or above, which is directly related to their inability to produce insulin.

This graph shows the vast difference in the amount of ketones in the blood between ketosis and ketoacidosis:

Other people who can potentially go into ketoacidosis are those with type 2 diabetes who take medications known as SGLT-2 inhibitors, such as empagliflozin, canagliflozin, dapagliflozin, and ertugliflozin.

Also, in rare cases, women who dont have diabetes can develop ketoacidosis while breastfeeding.

However, for most people capable of producing insulin, its nearly impossible to go into ketoacidosis.

There are a number of ways you can get into nutritional ketosis safely and effectively.

Even more tips for how to get into ketosis on a keto diet

Note whats not on the list above: you do not need expensive supplements, like exogenous ketones or MCT oil (medium-chain triglycerides). These supplements will likely not help you lose weight or reverse disease. At least theres no evidence for that.

Ketone supplements do not lower insulin or blood sugar and dont increase fat burning. Its hard to believe that they would have any direct benefits for weight loss or type 2 diabetes reversal.

What these ketone supplements might do is improve mental and physical performance for a short time. To the best of our knowledge, this potential is also unproven. They do raise blood levels of ketones, an effect that can last anywhere from one to a few hours.

Were not saying dont buy these supplements. Perhaps you want to try them for yourself, and see how they make you feel. But you dont need them to be successful on a keto diet or to get into ketosis. Heres our big test of keto supplements:

Exogenous ketone supplements: Do they work?

Although getting sufficient protein on any diet is important for preventing muscle loss, many questions have been raised about proteins impact on ketone levels.

During digestion, protein is broken down into individual amino acids, which triggers the release of insulin. Although the amount of insulin needed to transport these amino acids into muscles is small, when large amounts of protein are consumed, the rise in insulin might reduce ketone production to some extent.

For this reason, ketogenic diets for epilepsy are restricted in protein as well as carbs, which ensures that ketone levels remain elevated at all times.

However, proteins effect on ketosis seems to be highly individualized.

For example, when Diet Doctors Bjarte Bakke conducted several n of 1 experiments to see how much protein he could eat and still remain in ketosis, he found that keeping net carb intake below 20 grams per day was what ultimately mattered regardless of his protein intake.

Clinical experience would suggest that others are likely to have the same results as Bjarte.

If you want to stay in ketosis and still eat plenty of protein and are concerned about potential negative effects, it might be a good idea to conduct your own n of 1 experiments in order to determine your personal protein threshold. It may be higher than you think.

Read more about protein on a ketogenic diet

Getting into ketosis on a ketogenic diet involves a broad range, and you can achieve different degrees of ketosis. The term optimal ketosis is frequently used, but it is poorly defined. For instance, those treating seizures or Alzheimers disease may benefit from targeting a ketone level above 1.5 mmol/L, whereas for losing weight or improving blood sugar the degree of elevation may not matter at all. The numbers below refer to values when testing blood ketone levels.

There are several signs that suggest youre in ketosis, although measuring your ketones is the only objective way to verify it. Here are the most common signs and symptoms:

For a shorter version, keep reading below. Note that we have no affiliations with any of the brands mentioned here.

Urine strips are the simplest and cheapest way to measure ketosis. It is the first option for most beginners on a keto diet.

Dip the strip in your urine, and 15 seconds later the color change will show you the presence of ketones. If you get a high reading (a dark purple color), youll know that youre in ketosis.

Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. Also, the strips dont show a precise ketone level just a range. Finally and most importantly as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if youre in ketosis.

This happens as the body becomes more adapted to using ketones, meaning that they increasingly stay in the blood to be used as energy instead of being lost through the urine. In one study, after 3 weeks the kidneys were found to excrete ketones at one-third the initial rate, despite having the same blood ketone levels.

Thus, the test may stop working always showing a negative result when youve been in ketosis for several weeks.

Order urine strips at Amazon

Breath-ketone analyzers are a simple way to measure ketones. At $79 and up they are more expensive than urine strips. But they are cheaper than blood-ketone meters in the long run, as they are reusable any number of times.

These analyzers vary in their specific results. Some older models do not give you a precise ketone level; rather, they provide a color code for the general level. Whereas other, newer models, report a specific number or level.

You can also hook the device up to a computer or mobile phone (newer models) to get a more exact ketone number via the app. According to the manufacturer, the device correlates decently with blood ketones in most but not all situations.

Pro: Reusable, simple test.

Con: Does not always correlate well with blood ketones. In some situations may show misleading values. For example, if you recently ate a lot of carbs or drank alcohol, this can result in misleading values. More expensive than urine strips, and higher cost upfront than a blood meter.

Video: Using breath-ketone analyzers

Blood-ketone meters show the exact and current level of ketones in your blood. They are the gold standard method for measuring your level of ketosis on a ketogenic diet. They used to be quite expensive, but prices have come down significantly over the years.

If youre on a keto diet but arent seeing any signs or symptoms of being in ketosis, here are a few strategies that may help:

GuideWith a blood ketone meter, you can test for blood levels of ketones. Heres our review of the top options.

Side effects typically happen within the first few days of starting a ketogenic diet and include headache, fatigue, lightheadedness, irritability, cramps, and constipation. These are known collectively as the keto flu, which can be remedied by managing fluids and electrolytes, among other things. Read more about the keto flu.

Being in ketosis is safe for most people, and it can provide many health benefits, including weight loss and reduction of blood glucose and insulin levels, to name a few.

However, certain individuals should only follow a ketogenic diet under medical supervision, and others are best off avoiding it altogether.

Conditions that require medical supervision and monitoring during ketosis:

Conditions for which ketosis should be avoided:

GuideDuring the first few days of a keto diet, you can experience the keto flu. You can feel tired, have a headache, and be easily annoyed. Learn all about the keto flu and how to avoid it here.

A year of self-tracking in nutritional ketosis

See more here:
What Is Ketosis, What Are the Benefits, and Is It Safe? Diet Doctor

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Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

Find out more about eating heathily

Fruit and veg are low in calories and fat, and high in fibre 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

Read up on getting your 5 A Day

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Read more about drinking water as part of a heathly diet

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

Find out more about reading food labels

Using smaller plates can help youeat smaller portions. Byusing smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

To avoid temptation, do not stock junk food such as chocolate, biscuits, crisps and sweet fizzy drinks at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

Find out more about the calories in alcohol

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.You may find it helpful to make a weekly shopping list.

Page last reviewed: 29 November 2019 Next review due: 29 November 2022

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12 tips to help you lose weight - NHS