Is ketosis a survival?

However, in ketosis, it doesn't break down fat efficiently, creating ketone bodies. Ketosis is a survival mechanism; it is not your body's normal state of being. It's a process given to us by Mother Nature so the body can survive when food is seriously scarce.

weeklycitizen.com - Keto pills lack scientific study to show effectiveness in weight loss

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Leanne McCrate

Dear Dietitian,

What is your opinion on keto pills for weight loss? There are so many of them, and they all claim good results. Are they worth trying?

Colleen

Dear Colleen,

Since dietary supplements like keto (short for ketogenic) pills are not regulated by the Food and Drug Administration (FDA), you are wise to gather information before buying. Keto supplements have emerged as a result of the latest fad diet, the ketogenic diet. The ketogenic diet is a very low-carbohydrate diet. It allows less than 30 grams of carbs daily, although that number may vary slightly. The goal is to put your body into ketosis, where fat is the body’s primary fuel. The difference between the keto diet and other low-carb plans is that it emphasizes fat, while other low-carb diets focus on protein. Carbohydrates are the body’s preferred source of energy. In the absence of adequate carbohydrate intake, your body can use fat as its primary energy source. However, in ketosis, it doesn’t break down fat efficiently, creating ketone bodies. Ketosis is a survival mechanism; it is not your body’s normal state of being. It’s a process given to us by Mother Nature so the body can survive when food is seriously scarce. For example, if you were lost in the desert for 40 days, surviving on bugs, wild berries, and water, your body would go into ketosis until your usual food supply is restored. The ketogenic pill contains ketone esters and ketone salts. The studies to test the effectiveness of these supplements are few. Manufacturers of these products often claim to be supported by science. In reality, they rely on testimonials and crafty marketing to sell their products. Let’s evaluate some of the claims. Keto supplements will put your body into ketosis without following the ketogenic diet. This claim is false. Ketosis is a metabolic state that must occur in the absence of adequate carbohydrate intake. There is no way around it. Provides energy: True, ketone supplements will offer a small amount of energy if your body is in ketosis. Some supplements also contain caffeine, which will give you a boost. Weight loss: The keto pill itself does not produce weight loss. If calories are sufficiently reduced, you will lose weight. Reduces appetite: This is possible if the supplement is taken while following the ketogenic diet. However, it is not the ketones that produce this effect. In a normal healthy state, your body sends signals when it’s time to eat. You feel hungry; your stomach “growls,” or you may feel weak. In survival mode, your body realizes these signals are not being recognized, so it stops sending them. That said, there is one case in which the keto pill may be useful. If you are on the ketogenic diet and bordering on ketosis, the supplements may help get you there, but only for a few hours. You must take the supplement regularly while severely restricting carbohydrates to remain in ketosis. As consumers, we must weigh the cost of a product against its benefit. Many ketone supplements are quite expensive. Is it worth the benefit? Remember, we live in a “buyer beware” society. Instead, you may be wise to spend your hard-earned dollars on healthy fruits and vegetables.

Until next time, be healthy!

Dear Dietitian

Leanne McCrate, RDN, LD, aka Dear Dietitian, is based in Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today at deardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.

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Should you fast after a cheat day on keto?

Overall, you can get back into ketosis as soon as 12-16 hours after your last cheat meal (with the help of fasting and exercise) or it can take as long as it did when you first started keto.

ruled.me - If I cheat, how long will it take to get back into ketosis? - Ruled Me

It depends.

How long have you been in ketosis for before your cheat meal/day? What did your cheat meal/day consist of? Do you exercise regularly? Did you quickly get into ketosis when you first started keto dieting? Will you be intermittent fasting? Did you drink alcohol or beer?

Your answer to these questions impacts how long it will take you to get back into ketosis. In general, you will probably be back in ketosis within the next 24 to 48 hours if one or more of the following applies to you: You were in ketosis for around a month or longer before cheating on the diet. You are doing an extended intermittent fast (>16 hours) beginning after your last cheat meal.

You exercised on the day of and/or after your cheat day.

You got into ketosis quickly when you first started the keto diet.

You didn’t go too far over your carb limit with your cheat meal. On the other hand, if you haven’t even had a chance to adapt to keto yet, you are sedentary, you had multiple cheat meals, and/or your body struggled to adjust to keto dieting at first, then it may take you longer than two days to get back into ketosis. Keep in mind that these estimates are based on theory and should be used as a framework to understand what factors matter when it comes to getting into ketosis as quickly as possible after a cheat meal/day. Overall, you can get back into ketosis as soon as 12-16 hours after your last cheat meal (with the help of fasting and exercise) or it can take as long as it did when you first started keto. If you’d like to get a better understanding of ketosis, check out our recent article on the topic.

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