Thu, May-17-18, 03:22
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Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
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Amy Berger's four great articles on the topic are my go-tos on the topic also, but there is some new information coming to light with the Virta studies. Their patients continue to test ketones long term and the one year study has been released.
The basic article by Phinney and Volek to define all these terms including Keto-Adaptation and Fat-Adaptation (count me as one who has conflated these terms until this article was published last month) is excellent.
Ketones and Nutritional Ketosis: Basic Terms and Concepts
https://blog.virtahealth.com/ketone-ketosis-basics/
Also, Keto-Adaptation
https://blog.virtahealth.com/keto-adapted/
And what does all this mean for Weight Loss?..the reason most of us even care about these terms 
https://blog.virtahealth.com/weight...ketogenic-diet/
Nutritional Ketosis and Weight Loss
Quote:
What This Means for Weight Loss and Weight Maintenance on a Ketogenic Diet
In summary, being in nutritional ketosis will accelerate the rate at which the body burns fat, and this is a fundamental key to the short- and long-term benefits of a ketogenic diet. If the extra fat that is burned is compensated by an increase in dietary fat, then no body fat loss will occur (but there still will be other benefits).
However, most people carrying excess fat tissue who achieve nutritional ketosis by eating natural low-carbohydrate foods initially feel more satiated, allowing them to eat less fat than they burn, which results in net fat loss. But eventually, even when one is in sustained nutritional ketosis, our natural instincts prompt us to increase fat intake to meet our daily energy needs resulting in a stable weight and body composition.
Bottom line: While there might be a ‘metabolic advantage’ to a ketogenic diet over one containing a fair amount of carbohydrate, on average the difference is small. This does not explain why some people seem to lose weight relatively easily when carbs are restricted, which may be due to inter-individual variation. However the common observation of significant and sustained weight loss over months and years (Hallberg et al, 2018) is more likely a result of the benefits of nutritional ketosis on fuel flow, appetite, and cravings; as well as the reduced inflammation that is triggered by modest levels of beta-hydroxybutyrate. Clearly humans following a long-term ketogenic diet can eventually remain weight stable by adjusting fat intake to balance daily fat use for fuel. For those wishing to lose weight additional rather than remain weight stable, one’s goal should be to reduce dietary fat intake down to the margin of satiety (just enough, but not too much) and avoid or limit non-satiating energy sources such as alcohol.
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Look around the Virta FAQs and other blog posts...much good info on nutritional ketosis, keto-adaptation, etc. Mentioned in Dr Phinney's talk at Breckinridge, a number of successful patients had ketone levels under .5 by the one year mark. It may be the longer one is Keto-adapted the level of ketones does not need to be as high? This is new, still being studied...but saw a graph of results so far somewhere. . Think it was the Breckinridge talk, but Marty Kendall also included it in his thoughts on the Lower BhB levels at one year. https://optimisingnutrition.com/201...ptimal-ketosis/ |