Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound knowledge of ketosis.
This resource is constructed as being a reference guide for anyone trying to explore the fascinating world of ketosis. This is a resource that I wish I needed three months ago. Since you will soon see, most of the content below is not mine, instead We have associated with referenced to professionals who possess a greater understanding of this topic than I ever will.
I am hoping this helps and if there is something which I actually have missed please leave a comment below so that I can update this.
Also, as this is an extremely long document, We have split it into various sections. You can click on the headline below to get sent right to the section that interests you. For those that are very time poor I have created a useful ketosis cheat sheet guide. The following information covers each of the essential information you should know about ketosis.
A leading expert in the area of ketosis, defines it as: A state where your liver makes enough ketones to cancel out the brains reliance upon glucose – P. Attia. For further of any detailed explanation reference Dr Peter Attia’s interview on the Tim Ferris Show. At concerning the 20minute mark, Peter does a great job of explaining ketosis. You can pay attention to this HERE.
Otherwise I have paraphrased a few of his comments below: “Our ancestors lived in a time when we would go without food for extended periods. Your body can only store a finite quantity of glucose (sugar). Some in the muscles, and a few inside the liver. Merely the glucose kept in the liver can be utilised from the brain.
The mind uses about 20% of our daily metabolic fuel needs, and ordinarily functions using glucose. So there exists a problem, the mind is determined by glucose, but we can only store a tiny amount of glucose within the liver.
The body needed a system to fuel the brain (and the body) even in times where there was no readably available food. Converting protein to glucose was one possible mechanism – but this might mean a lot of muscle wasting which isn’t wise for your survival.
One other option – the superior option – is the breakdown of fat into a fuel that can be utilised by the mind. This is a beautiful solution, because even the leanest individual will have weeks and weeks’ amount of energy stored as body fat. Our bodies breaks down this fat in the liver and converts it into ketone bodies. Your brain can then utilise these ketones as being a fuel source – forgoing the need for stored glucose or constant intake of carbohydrates. These ketones can be used to make ATP.
The body will start making ketones when either we go extended periods without food, or we restrict usually the one dietary component that stops ketone formation – this being carbohydrates and in addition minimising protein intake because this also can halt ketone. Subsequently, your primary way to obtain food is fat, with very little carbohydrate and a small amount of protein.”
Meanwhile Ben Greenfield, a fitness and health guru who also has many experience with ketosis and athletic performance defines Ketosis as: Ketosis is a metabolic state where most of the body’s energy supply comes from ketone pzihhc within the blood, contrary to a state of glycolysis where blood glucose levels provides the majority of the energy. Ketosis is characterised by serum blood concentrations of ketone bodies over .5 millimolar with low and stable levels of insulin and blood sugar. However, with ketone supplementation (as you’ll find out about later in this article) ketosis can actually be induced even when you will find high degrees of blood glucose levels.