ketosis advanced

How does Ketosis Advanced work?

 

The ketogenic diet, which most people call the keto diet, is a diet that is high in fat and very low in carbohydrates.

This type of diet encourages a metabolic state called ketosis, in which the body burns fat instead of carbohydrate as its primary source of energy.

The process of burning fat results in the production of fatty acid byproducts called ketones. These are the substances that the body uses for energy when carbohydrates are in short supply.

The keto diet is highly restrictive. Many people have difficulty sticking to the diet and, therefore, fail to achieve ketosis. Exogenous ketones are supplements that could help a person achieve ketosis while being slightly less strict regarding what they eat.

The Food and Drug Administration (FDA) do not regulate the exogenous ketone supplement market. Therefore, neither they nor other regulatory agencies test or evaluate ketone supplements for safety, purity, or effectiveness.

Also, researchers are unsure whether exogenous ketones have the same effect as ketones that the body produces naturally.

In this article, we outline the effectiveness and safety of exogenous ketones.

The keto diet

A person following the keto diet will eat very few carbohydrates, lots of fat, and some protein.

Below are the proportions of a person’s total daily macronutrient intake on the keto diet:

• 70–80% fat
• 20–25% protein
• 5–10% carbohydrates

Carbs are the body’s go-to source of fuel. The keto diet involves significantly reducing levels of carbs so that the body can no longer use them for fuel.

When this happens, the body enters a state called ketosis, in which it starts to burn fat and produce ketones — molecules that serve as a new energy source. For this reason, many people follow the keto diet as a way to burn body fat.

Keto diet proponents recommend getting the carbs allowed from specific foods, including keto-friendly vegetables, such as leafy greens, and certain fruits, primarily berries. The diet excludes grains and legumes.

Ketosis

The keto and Atkins diets can both lead to a state of ketosis.

However, in the Atkins diet, only the first — and sometimes second — stages involve the carb restriction required to maintain ketosis.

If a person follows it strictly, the keto diet involves continuous ketosis.

 Long term viability

No strong, long term studies indicate that restrictive, low carb diets are healthful for extended periods. In fact, the opposite may be true.

Research published in The Lancet Public HealthTrusted Source in 2018 found an increased risk of mortality among people following low carbohydrate diets rich in animal protein and fat.

The researchers also found that people following diets rich in plant sources of fat and protein had a lower risk of mortality.

Many of these plant sources, such as nut butters, whole grains, and legumes, also contain carbohydrates. As a result, they are highly restricted in low carb diets.

Some people find that the Atkins diet is an achievable long term option. Though it starts restrictive, a person introduces more foods and carbs as they get close to their goal weight.

The last stage, or maintenance stage, of the Atkins diet can feel more manageable than keeping up with the perpetually restrictive keto diet.

However, it is dangerous to remain in ketosis for extended periods. Also, most people are unable to maintain a very high fat intake or extreme carb restriction for a long time.

Weight loss

Many people follow the keto or Atkins diets for weight loss.

A number of studies have shown that these diets can result in weight loss, as the body burns fat very well when it enters ketosis. Most relevant studies indicate that a low carb diet produces more weight loss than a low fat diet in the short term, but in the longer term, these diets produce similar weight loss results.

As a small scale study published in Diabetes & Metabolic Syndrome: Clinical Research & Reviews notes that ketosis may help manage obesity and metabolic risk factors that are precursors to type 2 diabetes. However, confirming these findings will require more research.

 

Potential health benefits

A review published in the European Journal of Clinical NutritionTrusted Source suggests that ketogenic diets protect the body from certain illnesses, such as cardiovascular disease and type 2 diabetes.

These benefits may result from a reduction in highly processed, high carb foods and excess sugar in the diet.

There is emerging evidence these diets may help with other issues, such as acne and neurological disorders, although confirming this will require more research.

Summary

There are many similarities to the keto and Atkins diets. Both require a significant reduction in calories from carbohydrates and encourage a person to get their calories from fats.

The keto diet puts greater restrictions on the source of calories. The Atkins diet starts very restrictive but becomes less so over time, allowing a person to eat a greater variety of foods.

Restrictive diets may help with short term weight loss or fitness goals, but they may not be as healthful in the long term as other options.

Consult a healthcare provider before making any major dietary change. This is especially important for people with chronic health conditions, such as heart disease, diabetes, or high blood pressure.

When following any diet that eliminates food groups, make sure to avoid deficiencies by meeting daily nutrient needs in other ways.

Once a person reaches their target weight goals, it may be a good idea to switch to a less restrictive diet that incorporates a variety of nutrient-rich foods. Getting the right amount of daily physical activity can also help with maintaining a healthful weight.

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