What is the Glycemic Index?
A rating that compares how fast a given carbohydate enters the blood stream
in comparison with glucose. Originally designed to aid diabetics regulate
insulin levels. Low GI carbs enter the blood stream more slowly than High
GI carbs. The glycemic index of a carbohydrate source is easily lowered
by combining it with protein and fat. While low GI carb sources are used
to maintain lower insulin levels, high GI carbs are used post workout for
an insulin "spike" by some.[HC]
Is Ketosis necessary to lose weight?
It's not necessary to lose weight - all you have to do is take in less calories
than you expend and you will lose weight. Most people MEAN that when they
want to lose weight ,what they really want to do is lose fat. Many diets
reduce calories too much and people do lose weight, but a lot of it is muscle
along with the fat. This reduces the person's metabolism and fat is regained
more easily. Being in ketosis means that your body's primary source of energy
is fat (in the form of ketones or free fatty acids). The state of ketosis
is believed to be anti-catabolic, minimizing the loss of muscle when dieting.
A number of studies that compared several forms of reduced calorie dieting
have demonstrated that the least amount of LBM is lost on a ketogenic diet.
Also, ketogenic diets tend to accelerate fat loss because when fat is coverted
to ketones, it cannot be converted back to fat, and so is excreted.[HC]
What are "hidden carbs"?
Generally, plain meats, poultry and fish contain no carbs. However, commercially
processed meats, etc can have carbs added that you may not suspect - sausages
and meatloaves may contain breadcrumbs, milk ingredients and sugars; bacon,
ham, pastrami and other cured meats are made with sugar, corn syrup or
dextrose, and many canned fish products contain sugar or starch-added
sauces. Always read the label to be sure. Other sources of carbs that
often get overlooked are coffee, and the cream and packets of sweetener
used. These can add up quickly if you drink a lot of coffee through the
day. Coffee has 0.8 carb grams for a 6 fluid ounce cup. That's a small
cup. Think about it, especially during Induction or early Intervention
phases of your low carb program. Avoid anything "lowfat", they
are almost always high in carbs. Salad dressings and condiments can add
up too, and make sure you are accurately measuring your allowed vegetables.
1/2 cup of broccoli is not 2 cups of broccoli. And remember to count the
carbs in those breath mints and sugar-free gum. Cheese and cream are often
overlooked as a source of carbs, so know how much you are consuming. If
you are honest and accurate, you will see that there really are no "hidden"
carbs. Read labels carefully, and get yourself a good carbohydrate gram
counter.
Isn't ketosis a dangerous condition?
Ketosis is not dangerous for non -insulin dependent diabetics and people
of "normal" health. Epileptic children have been put on ketogenic
diets for years as a method of treatment. The Inuit (i.e. Eskimos) have
eaten ketogenically for long periods of time. Virtually all of the diets
discussed, including the CKD and Atkins do not have the dieter in a constant
state of ketosis. The long term effects of ketosis are unknown. [HC]
How can I tell if I'm in ketosis?
The primary method: Ketostix (urine analysis strips) . Ketostix can be
obtained at a pharmacy. If your pharmacy has a diabetics supply area,
it will be there, otherwise simply ask the pharmicist. Ketostix measure
the presence of ketones in the urine. If the strips get dark, you're in
ketosis. Ketosis is also evidenced by particularly bad or "fruity"
breath and foul smelling urine. A metallic taste in the mouth is also
commonly noted. Many people notice a different mental state when they're
in ketosis. For some, they get "foggy" about things while others
are exactly the opposite: they feel more alert. This appears to vary considerably
from individual to individual. Ketostix are not a completely reliable
indication of ketosis, but it's the best we have. [HC]
What if my ketostix aren't getting dark?
There are varying degrees of ketosis. If the strips aren't changing color
at all, you may still be in, just not excreting sufficient ketones to
react the sticks. But as long as you are showing at least "trace",
you are in ketosis. The correlation of the degree of darkness of the strips
to fat loss is unclear, the strips represent the amount of ketones present
in the urine (i.e. excreted). If you burned up all your ketones as energy,
the strips won't show anything. Darker strips don't necessary indicate
greater fat loss. Some individuals find that lesser degrees of ketosis
are better for fat loss although this is not universal. [HC]
How long will it take me to get into ketosis?
This varies by individual. Some people will take several days to get into
ketosis, others will take less than one day. Generally, the longer someone
is on this diet, the less time is required to enter ketosis (metabolic
adaptation). Entering ketosis is a matter of getting the liver to dump
all of it's glycogen stores. Strategies for speeding the descent into
ketosis is often a topic of discussion on the list.
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