*Teaser: This transformation picture of us was 8 weeks of progress. Kodie ate 2 days 3 servings carbs, 1 day 1 serving carbs alternating, & Tanner's carb consumption was strategic according to mode of exercise.
Ketosis Diet: What is it and is it beneficial?
The Ketosis diet can be characterized by high fat, low carb. The goal of the diet is to force the body to produce ketones which are created from the breakdown of fats in the liver. This does not happen from starving the body of calories but it stems from starving the body of carbohydrates.
Benefits you can find on the web of the Ketosis diet:
1. Control of cholesterol and blood pressure
2. Decreased acne
3. Increased energy and normalized hunger
4. Increased mental focus
5. Control of blood sugar
6. Increased weight loss
But wait..don't those benefits sound familiar? Isn't that what every "diet" does? Stay tuned for tomorrow's post regarding all types of diets and find out THE MOST BENEFICIAL ONE!!!
Back to Ketosis...
An example Ketosis meal plan will lead to a macronutrient breakdown of: 10-25% carbohydrate, 25-40% protein, and 35-65% fat. As I have referenced many time, fats are much more dense in calories than the other 2 macronutrients. For example, 2 pieces of Dave's Killer bread are about 240 calories. 25 almonds are about 180 calories. This forces someone on the keto diet to ingest a lot less food in comparison to the typical meal plan with macro balance. This is beneficial for some that are on the go constantly and are not big eaters but for those of us that enjoy quantity of food, this really limits intake.
Exogenous Ketones: Another supplement that increases laziness and ensures results
Uh huh...typical of a supplement company to promise something that allows for results without having to work for it. When asked about "supplements" my answer is always the same: they are called supplements because they are supposed to aid in results for someone on a regular diet and exercise program. There is a place for supplements but they DO NOT create the results, hard work and consistency do. The supplement industry relies on marketing and empty promises and has led to companies reaching new heights in sales over the past 10-15 years.
I am not saying supplements are evil, I utilize many. What I am saying is that they are of no benefit if a person is not playing their part in their diet and exercise.
Exogenous ketones, however, could be making things worse for the common dieter and weight lifter.
This supplement is said to put the body into ketosis without having to deplete the body of carbohydrates or be in a fasted state. Remember from Part 1 that ketosis is a metabolic process where fat is broken down in the liver to create ketones.
The benefits stated by companies selling the product are anecdotal evidence of weight loss and these can be true. People ingesting their product may be seeing weight loss but by now you should know that the only way to lose weight is to be in a caloric deficit not "ketones increasing the body's ability to burn fat despite your diet and exercise regimen." In my opinion, the increased motivation from trying any type of new supplement can lead individuals to lose weight because they become more attentive to their diet and exercise. But, are these companies talking about the results that many consumers don't get UNLESS they focus on their diet and exercise? Nope.
Are ketones actually making fat burning more difficult? Probably...because ingesting them means the body goes into survival mode and stores fat rather than burning it. If the consumer is not on a low-carb diet or depleted of glucose then the body will store the glucose it does have because it is the first source of energy the body utilizes. This can also lead to insulin secretion which leads to removal of blood sugar from the liver and it is stored as a survival mechanism.
Going into ketosis simply means the body is burning fat as energy, decreasing fat within the body. This can be done through normal mechanisms such as depletion of carbs through long distance endurance activities or decreased intake of carbohydrate within the diet. This takes energy from the body to do, leading to fat loss. Ingesting exogenous ketones takes no energy for the body and actually decreases the body's ability to burn fat when not in a ketosis state.
Who can benefit from exogenous ketones?
An aerobic athlete can utilize exogenous ketones for added energy when in a ketosis state. This is long duration activities such as bicycling, jogging, etc. The average weight lifter will not benefit from the consumption because of the reasons listed above.
Bottom line: no supplement trumps a lifestyle of health and fitness. If someone actually creates a product that leads to instant results, I will let everyone know!
MS Exercise Physiology