Ketosis: Part 2
This week, I am going to recap one of my recent columns to make a correction and perhaps offer some additional and better information on a subject.
I am always open to criticism and input on erroneous and/or incomplete information in my columns. If you're going to write about health, fitness and overall wellness, it is a given that you're not going to get it right for everyone. I do strive to get you accurate and complete facts and information, so it is never a problem to circle back and correct or update the topics I cover.
I recently was contacted by a very knowledgeable reader regarding ketosis and ketogenic diets. His opening comment to me was one I have heard before and one that I respect. More or less his conversation started with "What do you know about your subject matter?" and "What is your background?"
He very quickly determined I was not a medical doctor nor did I hold a degree in any of the biosciences. Although I try very hard to be factual and hit all points accurately, it does happen that I get stuck between limited information, supporting data and differing opinions.
Since many of the topics I cover in this column are controversial or at least have strong opposing views, it is hard to find a balance for all parties. When I research for a column, I contact professionals to confirm my information and this often makes writing a 900-word column take a couple of weeks.
Interestingly, many of the wellness professionals I contact do not agree with each other, regarding the data or understanding the topic. Whether it's vitamins, caffeine use during exercise, carb loading or ketosis and so on, it seems there are strong differing opinions one way or the other on these topics.
In the case of ketosis, I had incorrectly inferred that ketoacidosis, a life threatening condition in diabetics, is a potential health risk to non-diabetics. The reader who contacted me correctly pointed out that there is no supporting evidence that a non-diabetic would ever go into ketoacidosis from a ketogenic diet. He also indicated that a long-term ketogenic diet has no adverse health effects on healthy non-diabetic people. My conversation with this reader was very informative and I do agree with him that a ketogenic diet is far healthier than our heavy reliance on carbohydrates. For those of you that read my column regularly, you know I support fasting, and I do not believe in carb loading prior to exercise or races. A carb-reduced diet high in leafy greens, good fats and with good protein is by far, in my opinion, the very best nutrition plan.
First, let us take a look at what ketosis is. Ketosis is a metabolic process that starts in your body when you do not have enough glucose or sugar from carbohydrates for energy. When the body does not have carbs to burn, it turns to fat and protein for fuel. Once you kick-start fat burning, these fats are broken down, which creates a build-up of acids called ketones. Ketones are produced from fat and proteins and turned into molecules called ketone bodies that the body then uses for energy.
For those of you who missed my earlier column on ketosis, here are a few key points from that column. I also want to stay on point that a ketogenic diet is a good way for many people to lose weight, lower blood sugar and clear up digestive issues. It still comes with potential adverse issues, and if you are a type 1 or type 2 diabetic you should talk with your physician about risk factors around diabetes and a ketogenic diet. Even type 2 diabetics that need insulin on a daily basis to manage their blood sugars can be at risk with a ketogenic diet.
Ketones are naturally produced by your liver when fatty acids are processed and metabolized. In a diet where both carbs and fats are consumed, your body will completely metabolize the small amount of ketones that are produced by your liver. When you drop your carbs to a very low diet of 20 to 30 grams per day, your body will typically shift into ketosis. This does produce fat loss fairly quickly, but ketosis comes with a number of unhealthy side effects. When your body goes into ketosis it shifts metabolically which can cause - for a period of time - fatigue, headaches and dehydration issues to name a few.
Increased fat consumption can also lead to a shift in your blood-lipid levels and, in some cases, spike your cholesterol. You can also see a drop in key micronutrients like iron, potassium and magnesium, leading to even more issues, leaving you feeling less than optimal.
Overall, a ketogenic diet is well worth looking into and can be a great answer to the endless diet fads. As stated, if done correctly, a limited carbohydrate nutrition plan can clear up a number of health issues. The reader that contacted me gave me a couple of good reference points to get better, more complete information.
* www.artandscienceoflowcarb.com
* www.dietdoctor.com
Here are a few other great places to get very good nutrition information:
* www.marksdailyapple.com
* http://eatingacademy.com/dr-peter-attia
I hope this information helps enlighten the world of ketosis and ketogenic diets. I can't stress enough that your nutrition is the foundation for your overall health and wellness. It all starts with what you eat, so if you are shifting your lifestyle into health and fitness, start with your food choices.
Judd Jones is a director for the Hagadone Corporation.