Hovering Near Ketosis

Hovering Near Ketosis

Ketosis is a state of the body where it is being fueled mostly by fat. The source of fat could be healthy fats in the diet or the fat stored in the body. The burning of fat produces energy for the body.

This is different than ketoacidosis which can be a dangerous problem associated with diabetes. In cases of uncontrolled diabetes mellitus the body may not be making insulin, blood sugar is uncontrolled, and the blood could become too acidic. Nutritional or therapeutic ketosis is safe and can be achieved through a higher fat, moderate protein, low carbohydrate diet. A great resource for getting started with the ketogenic diet is: https://ketonutrition.org/

I have been in ketosis three times in the last two years as demonstrated by blood testing. In my first ketosis experience I got there by what I call teeter tottering in. I slowly increased my healthy fat intake while lowering my carbohydrate and protein consumption. This was done incrementally over the course of about six weeks. The second time I got into ketosis with a Fast Mimicking type diet. Because I was adapted to burning fat I was in ketosis by day two of this plan. The Fast Mimicking type diet mimics fasting but still provides nutrition making it easier than fasting alone. This is a link to Dr. Schmidt’s video about the Fasting Mimicking diet. Most recently I was in ketosis while doing Whole30®. This was my most successful Whole30® to date because I made sure I was eating an adequate amount of fat to keep me full and well nourished.

bulletproof coffee

Now, I hover near ketosis by eating low carbohydrate (50- 60 grams), moderate protein (50 – 60 grams), higher fat (80 grams) on a daily basis. Also, I intermittent fast during the week. I don’t typically eat breakfast, but I do put healthy fats (coconut oil, coconut cream, or butter) in my coffee in the morning. Because I am fat adapted I can go long periods of time without getting hungry.

My recent blood work shows that this type of diet and being fat adapted has worked for me. My total cholesterol was 192 (normal). My triglycerides were 42 (normal is 0 – 150). My blood sugar the day of the blood work was 63 (normal 60 – 109). I had fasted approximately 15 hours before the test. I was hungry. But, not feeling any low blood sugar symptoms at all – no dizziness or lightheaded feeling, no moodiness, no problems. Ask your Practitioner and try it to see if a fat adapted or ketogenic diet could help you, too.

Yours in health,

Kerry Cradit

Read Kerry’s Bio

Ketogenic Lifestyle Tips for Success [Updated]

Ketogenic Lifestyle Tips for Success [Updated]

The Ketogenic Lifestyle

To be successful with the ketogenic diet lifestyle you only need to remember one thing… your carbohydrate intake needs to be less than 20 grams per day.

It is not complex. Here are a few tips to help you achieve keto as a lifestyle.

All 3 Macronutrients are Related to Each Other

As you lower your carbs, the other two macronutrients need to be addressed- fat and protein.

It is important to have as much protein as needed to maintain the structure of your body. Target for your ideal weight in grams. This is a very loose rule but easy to work with. For example, if you weight 180 and your ideal weight is 150 then try to get 150 grams of protein per day. Not 150 grams of meat but 150 grams of protein. Use cronometer.com to track these numbers.

ketogenic lifestyleCycle In and Out of Ketosis

Getting into ketosis for the first time may take a few weeks. Once you are in it, you then may choose to come out by raising the carbs up. Then you go back into ketosis. Cycling in and out is where you get the greatest benefit although this is debatable but you need to figure this out for yourself. When you go into ketosis you lower your insulin, sugar and mtor (insulin for protein) and other things that help decrease inflammation and reverse disease. Then you come out of ketosis to raise sugar, insulin, etc. You raise and lower these hormones and other factors on a regular basis.

This is BALANCE. It’s like setting your thermostat to 70 in your house. The heat goes up and down from 71 to 69. Up and down is balance.

Another value to cycling in and out of ketosis is your cells adapt to using one fuel, sugar, then the other, ketones. It’s like a hybrid car that seamlessly goes from gas to electric then back to gas. Healthy cells get stronger when you cycle from sugar to ketones whereas unhealthy, sick cells cannot so they die.

Depending on your health goals you may want to get into ketosis all the time, a few times a year, or half the month.

Be Cautious with Exogenous Ketones

Exogenous ketones are a powder ketone supplement. Going into ketosis naturally with your diet is optimal. Your ketones naturally go up and your glucose and insulin naturally decrease. If you consume powdered ketones, your glucose and insulin remain high while ketones go up and that is a potentially dangerous state for your body to be in. This is especially harmful to people trying to heal from chronic illnesses.

Measure

You’ve been measuring your ketogenicity in your food with Cronometer, now it’s time to measure it in your body. Measuring your glucose and ketones takes all the mystery out of whether you are in ketosis or not. I’ve had many people that were in ketosis or ate ketogenically but when we test their blood, it’s as though they had done nothing at all even though they had lost weight!

The best, most accurate way to measure it is through blood testing with a device  we recommend, called Keto-Mojo. There are plenty of videos on youtube about how to use it. You can also test your urine or breath for ketones. These are cheaper and less accurate but still valuable.

Yours in health,
Dr. Darren Schmidt

Read Dr. Schmidt’s Bio

What You Need to Know About Ketosis for Weight Loss

What You Need to Know About Ketosis for Weight Loss

Our body burns fuel from only three sources to produce energy: sugar, fat, and ketones.

Your body will use the fuel that is most plentiful.

Sugar burns inefficiently and leaves four waste products that cause disease and inflammation. It also burns quickly causing you to be hungry more often, eat more, gain weight, and cause inflammation and disease. Americans tend to have a diet that is high in sugar and thus their blood is high in sugar.

So how does ketosis help weight loss? Burning fat is great and stops the spread of chronic disease throughout your body. It burns efficiently with no waste products and maintains energy for a long time but isn’t as awesome as burning ketones.

Ketones are water-soluble chemicals in the body made from fat. To convert your body to using ketones, called ketosis, you must increase your healthy fat intake and reduce your carbohydrate and protein intake. There are several ways to do this. Learn more about ketosis for weight loss below.

Ketosis turns off your bad DNA, reduces inflammation, lengthens telomeres, reduces insulin, reduces MTOR, reduces blood sugar, reduces inflammation, turns on the brain, provides incredible endurance, and detoxifies the body. It MUST be cycled until determined otherwise, you do in and out of ketosis.

ketosis vs lactic acidosis ImageGetting into ketosis is an ancient therapy that is best done with professional help. The practitioners at The Nutritional Healing Center have researched many methods of getting someone into Ketosis and when it should be done. Our practitioners can guide you on your journey to better health with an individualized eating plan to get your body into Ketosis and testing to see when you are in Ketosis. We are here to help you achieve optimal health and feel your best! Call now to speak to our Patient Coordinator at 734-302-7575. We also have videos about how to achieve ketosis.

Fact Sheet on Fats

Fact Sheet on Fats

Studies from the medical research show a different reality compared to what marketing, media, and medicine say about consuming fat.

This paper is to show the truth about fat and uncover the facts about fats. A claim is made followed by the research(es) to back it up. Learn about man-made vs natural fats below.

1. Healthy fats are essential for life and a healthy body!

Functional Roles of Fatty Acids and Their Effects on Human Health. JPEN J Parenter Enteral Nutr. 2015 Sep;39(1 Suppl):18S-32S.
http://www.ncbi.nlm.nih.gov/pubmed/26177664

“A variety of fatty acids exists in the diet of humans, in the bloodstream of humans, and in cells and tissues of humans. Fatty acids are energy sources and membrane constituents. They have biological activities that act to influence cell and tissue metabolism, function, and responsiveness to hormonal and other signals. The biological activities may be grouped as regulation of membrane structure and function; regulation of intracellular signaling pathways, transcription factor activity, and gene expression; and regulation of the production of bioactive lipid mediators.”

You may have heard that trans fats are bad but there is a difference between natural and man-made Trans fats.

2.  Natural Trans fats are not harmful; they are beneficial.

A) Study of the effect of trans fat from ruminants on blood lipids and other risk factors for cardiovascular disease.  

Am J Clin Nutr. 2008 Mar;87(3):593-9
http://www.ncbi.nlm.nih.gov/pubmed/18326596

In studies, researchers use the term “ruminant Trans Fatty Acids” (rTFA) instead of “natural” and they say “industrial Trans Fatty Acids” (iTFA) instead of “man-made”.

“…moderate intakes of rTFA that are well above the upper limit of current human consumption have neutral effects on plasma lipids and other cardiovascular disease risk factors.”

B) Natural Rumen-Derived trans Fatty Acids Are Associated with Metabolic Markers of Cardiac Health.

http://www.ncbi.nlm.nih.gov/pubmed/26210489

“These data suggest that rTFA may have beneficial effects on cardiometabolic risk factors conversely to their counterpart iTFA.”

3. Man-made trans fats (aka industrial Trans fats) are unhealthy.

A) Study of the effect of trans fat from ruminants on blood lipids and other risk factors for cardiovascular disease.  

Am J Clin Nutr. 2008 Mar;87(3):593-9
http://www.ncbi.nlm.nih.gov/pubmed/18326596

“The intake of trans fatty acids (TFA) from industrially hydrogenated vegetable oils (iTFA) is known to have a deleterious effect on cardiovascular health…”

B) Do trans fatty acids from industrially produced sources and from natural sources have the same effect on cardiovascular disease risk factors in healthy subjects? Results of the Trans Fatty Acids Collaboration (TRANSFACT) study.  

Am J Clin Nutr. 2008 Mar;87(3):558-66
http://www.ncbi.nlm.nih.gov/pubmed/18326592

“The HDL cholesterol-lowering property of TFAs seems to be specific to industrial sources.”

C) Overview of trans fatty acids: biochemistry and health effects.

Diabetes Metab Syndr. 2011 Jul-Se:5(3): 161-4
http://www.ncbi.nlm.nih.gov/pubmed/22813572

“Industrial TFA poses severe effects on our health like cardiovascular problems, insulin resistance, infertility in women, compromised fetal development and cognitive decline.”

4. Now you know there is a difference between natural fats and man-made fats. Unfortunately, many studies do not separate natural fats from man-made fats which leads readers and reporters to think ALL fats are bad or ALL saturated fats are bad. 5 Examples:

A) Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies.

Am J Clin Nutr. 2009 May;89(5):1425-32
http://www.ncbi.nlm.nih.gov/pubmed/19211817

B) Dietary fat intake and risk of coronary heart disease: the Strong Heart Study.

Am J Clin Nutr. 2006 Oct;84(4):894-902.
http://www.ncbi.nlm.nih.gov/pubmed/17023718

C) Dietary Fat and Coronary Heart Disease: Summary of Evidence from Prospective Cohort and Randomised Controlled Trials.

Ann Nutr Metab 209;55:173-201
http://www.nmsociety.org/docs/aboutfat/Skeaff-Dietary-Fat-and-Coronary-Heart-Disease.pdf

D) Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systemic review and meta-analysis of randomized controlled trials.

http://www.ncbi.nlm.nih.gov/pubmed/term=Effects+on+coronary+heart+disease+of+increasing
+polyunsaturated+fat+in+place+of+saturated+fat%3A+a+systemic+review+and+metaanalysis+
of+randomized+controlled+trials
.

The study below combined margarine into the meat category and does not differentiate between industrially raised/grain fed meat versus organically raised meat.

E) Food intake patterns and 25-year mortality from coronary heart disease: cross-cultural correlations in the Seven Countries Study. The Seven Countries Study Research Group.

http://www.ncbi.nlm.nih.gov/pubmed/10485342

5) When the man-made fats and the natural fats are separated, it is seen that there is a difference. Natural fats are ok whereas man-made fats are detrimental.

A) Consumption of industrial and ruminant trans fatty acids and risk of coronary heart disease: a systemic review and meta-analysis of cohort studies.  

Eur J Clin Nutr. 2011 Jul; 659&):773-83 PMID: 2147742 [PubMed – indexed for MEDLINE]
http://www.ncbi.nlm.nih.gov/pubmed/21427742

“In conclusion, our analysis suggests that industrial-TFA may be positively related to CHD, whereas ruminant-TFA is not…”

6) Some studies show saturated fat does not cause disease even when they don’t separate out the harmful man-made fats.

A) Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies.

http://www.ncbi.nlm.nih.gov/pubmed/26268692

“Saturated fats are not associated with all cause mortality, CVD, CHD, ischemic stroke, or type 2 diabetes…”

B) Meta-analysis of prospective cohort studies evaluating the association of saturated fats with cardiovascular disease.

Am J clin Nutr. 2010 Mar; 91(3): 535-546 PMID:20071648 [PubMed – indexed for MEDLINE]  PMCID: PMC28241252
http://www.ncbi.nlm.nih.gov/pubmed/?term=Am+J+clin+Nutr.+2010+Mar%3B+91(3)%3A+535-546

“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.”

7) Consuming more vegetable oils and less animal fats is not supported by the research.

Association of Dietary, Circulating and Supplemental Fatty Acids with Coronary Risk: Review and Meta-Analysis Annals of Internal Medicine 2014 correction (of above article):
http://annals.org/article.aspxarticleid=1846638&utm_content=bufferf0af7&utm_medium=social&utm_
source=plus.google.com&utm_campaign=buffer

“Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.”

Don’t be afraid to eat healthy fat! You’re probably not eating enough.

8) Women need higher cholesterol than what current guidelines say.

A) Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years  prospective data from the Norwegian HUNT 2 study.  

J Eval Clin Pract.2012 Feb;18(1):159-68
http://www.ncbi.lm.nih.gov/pubmed/19211817

“If our findings are generalizable, clinical and public health recommendations regarding the ‘dangers’ of cholesterol should be revised. This is especially true for women, for whom moderately elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial.”

9) Eating healthy fat helps get you off addictive sugar.

A) Long-term, calorie-restricted intake of a high-fat diet in rats reduces impulse control and ventral striatal D2 receptor signaling: two markers of addiction vulnerability.

http://www.ncbi.nlm.nih.gov/pubmed/26527415

“These data indicate that chronic exposure to even limited amounts of high-fat foods may weaken impulse control and alter neural signaling in a manner associated with vulnerability to addictions…”

10) Eating healthy fat keeps your appetite under control. You can go longer between meals and eat less!

A) Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. http://www.ncbi.nlm.nih.gov/pubmed/25402637. KLCD means Ketogenic Low Carbohydrate Diet.

“…individuals adhering to KLCD were less hungry and had a reduced desire to eat. Although these absolute changes in appetite were small, they occurred within the context of energy restriction…”

11) Cacao butter has lots of phytosterols which has been shown to reduce unhealthy LDL cholesterol and triglycerides.

Phytosterols, Phytostanols, and Lipoprotein Metabolism.
http://www.ncbi.nlm.nih.gov/pubmed/26393644

“Phytosterols and phytostanols lower LDL cholesterol”. “…phytosterols and phytostanols have modestly reduced serum triglyceride levels”.

12) Consuming saturated fat is healthy.

A) http://freetheanimal.com/2009/09/saturated-fat-intake-vs-heart-disease-stroke.html

“So, more saturated fat, better, more carbohydrate, worse, and protein is not associated.” This immense numbers-crunching study shows the ideal cholesterol number is 200-240 md/dl.

B) 7 Reasons to eat more saturated fat.

http://articles.mercola.com/sites/articles/archive/2009/09/22/7-reasons-to-eat-more-saturated-fat.aspx

C) Other resources to consider for learning the health benefits of saturated fat and cholesterol include these search terms online: ketogenic, protein power, Gary Taubes, and Weston A. Price.

Most of the good dietary research was done from the 1920’s until the early 1960’s. For the sake of pride and profit, the big pharmaceutical and big food companies have changed the culture of diet research to what meets their needs and not yours.

Unfortunately, most of the time, funding for medical research only goes to studies that test the current “fat is bad” hypothesis, ignoring the incredible negative effects of grains and sugars which is the main cause of heart disease and overweight/obesity.

13) Here is a study saying sugar is more important in disease than fats. If you want to reduce obesity, overweight, diabetes, and heart disease, it is vital to remove sugar and deuce carbohydrates rather than avoiding fat.

A) The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease.

http://www.ncbi.nlm.nih.gov/pubmed/26586275

“This paper reviews the evidence linking saturated fats and sugars to CHD, and concludes that the latter is more of a problem than the former. Dietary guidelines should shift focus away from reducing saturated fat, and from replacing saturated fat with carbohydrates, specifically when these carbohydrates are refined. To reduce the burden of CHD, guidelines should focus particularly on reducing intake of concentrated sugars, specifically the fructose-containing sugars like sucrose and high-fructose corn syrup in the form of ultra-processed foods and beverages.”