Post by kewlkat on Jul 11, 2015 19:34:12 GMT -6
This video is Dr Jeff Volek speaking on 24 Apr 2014 in Ocala, FL, subject: The Many Facets of Keto-
Adaption: Health, Performance, and Beyond.
Dr Volek says he's obsessed on how humans respond to restricted diets for 15 or so years. There is some good information in the video.
OUTLINE:
1. Freeing yourself from carbohydrate dependence/addiction
2. Defining nutritional ketosis and keto-adaptation – better health and performance
3. Fundamentals of a well-formulated ketogenic diet
Basic metabolism – you have two fuel sources your body can use for energy
- Carbohydrates
- and fat
We didn’t evolve to store much carbohydrate in the body. We can store about 2,000 kcals of fuel in the form of glycogen (skeletal muscle and liver). May last a couple hours then you hit the wall, you run out.
Our ability to store fat; remarkable level to enhance our ability to store fat, 20,000 to 100,000 plus kcals can be stored. If you’re overweight you want to access this for fuel.
Eating carbs locks you into a dependence on carbs for fuel, i.e., you end up with a glucose-dependent metabolism. If you can’t oxidize the carbs you’re eating and you can’t store them because our stores are full there’s only one other options, carbs gets converted to fat.
When you ingest carbs, 1-2 teaspoons in blood. More, then body has to deal with the overage.
You can switch your metabolism from a carb based metabolism (glucose for fuel) to one that’s based on fatty acids and ketones as your primary fuel sources. Metabolic and health benefits to switching fuels sources. Only last 10,000 yrs that we’ve been carb-based metabolism. Fat is a premium fuel (keto-adaptation), better health, performance and recovery.
Carbohydrate intake is strongly related to resting post-absorptive fat oxidation.
KETOSIS TERMINOLOGY
Ketosis – Small hepatically-derived energy containing substances derived from fatty acids that provide fuel to nearly every cell in the body.
Nutritional Ketosis – Process of accelerating production of ketones through restriction of carbohydrate; marked by blood levels >0.5 mM Also occurs in a starvation mode.
Keto-Acidosis – A dangerous side effect of Type 1 diabetes; ketone levels >10 mM In non-type 1 diabetic this virtually never happens.
Keto-Adaptation – Process of shifting to using predominately fat for fuel; takes at least several weeks if not months to fully develop
When you’re breaking down fat at a very high rate (breaking down triglycerides into fatty acids) those fatty acids enter into the blood and are transported to the liver. In the liver, when fatty acids are delivered at such a high rate they can’t be completely oxidized, the body essentially turns them into ketones (the process of ketogenesis). Two primary ketone bodies are made beta-hydroxybutyrate (beta OHB) and acetoacetate (AcAC). These are byproducts of fatty acid metabolism. They are transported back to the blood where they can then be transported to other cells for fuel.
When you don’t have carbohydrates available, these Ketones can displace glucose as a fuel in the brain. This is a really important adaptation benefit that allows humans to survive during long periods of starvation.
The brain is not a glucose-dependent organ. In prolonged starvation or carbohydrate restriction where you’re producing ketones you can have 2/3s of the energy coming from ketones. The brains energy needs can be met from substances other than glucose. Even when you’re not eating you can have a perfectly fed brain.
Profound benefit of ketogenics is Keto-Adaptation = Bonk Proof….you can’t hit the wall with too low glucose.
Main difference between nutritional ketosis and ketoacidosis –
Moderate-carb diet (a fed state) <0.1
Moderate-carb diet (fasted state) 0.1 to 0.3
Fasting (weeks) 5 to 7
Very low-carb diet (<50 g/day) 0.5 to 3.0
Very low-carb diet (post exercise) 1.0 to 5.0
Keto-acidosis (insulin insufficiency) 10 to 20+
0.5 to 3.0 – the range where you have optimal fuel flow, optimal inter-organ fuel exchange and it’s quite an elegant system.
Monitoring ketones – urine and blood
URINE Testing - After you been on a ketogenic diet several weeks, the kidneys go through some very important adaptations where they tend to reabsorb more of the ketones. So urine is not very accurate method and can sometimes provide confusing and discouraging results. You could be in ketosis and not be registering ketones in your urine.
Best and most accurate testing is the blood. Very empowering and informative for people.
Some devices to test for breath acetone. Some merit. Noninvasive.
PROVOCATIVE EFFECTS OF KETONES
- Clean Burning Fuel – less damaging effects like glucose
- Less generation of reactive oxygen species (ROS)
- Increased antioxidant defense
- Greater efficiency in providing cellular energy
- Regulator of gene expression
A lot of focus of the Keto diets have been on weight loss. The tip of the iceberg.
Have therapeutic effects on –
Diabetes – current treatments are failing; global problem; In US 10% has the disease; 1 in 5 healthcare dollars spent on diabetes; drugs esacerbate the problem.
Pre-diabetes
Cancer
PCOS
Neurological Disorders
Strong correlation between plasma ketones and hepatic glucose output (HGO). HGO is the fundamental problem in T2D; livers produce too much glucose which raises blood sugar.
Growing field of low carb athletes. Runners, downhill skiers, tennis players, etc. Talks about Tim Noakes, south African doctor.
Fundamentals of a well-formulated ketogenic diet. It’s doable long term.
Satisfying and pleasurable –
70-75% FAT;
15-20% PROTEIN;
5-10% CARB (<50g) –
5-10 g protein-based food;
10-15 g vegetables;
5-10 g nuts/seeds;
5-10 g fruits;
5-10 g misc
CARBOHYDRATE-
A level below which:
Ketones > 0.5 mM
Metabolic syndrome at bay; T2D in remission
Convert carbs to fat; commercially diagnostic test coming
Oxidative stress
PROTEIN – is anti-ketogenic
Moderate
15-20%
1 to 1.5 g/kg of reference weight
FAT – make peace; want quality
SFA, MUFA and PUFA (Omega 6 (heavy in our diets) and Omega 3)
Look at what the body prefers to store? FAT BIOPSY (Approximate fatty acid composition)
MUFA (monounsaturated) – 55% body likes to burn
SFA (saturated) – 27% body likes to burn
PUFA (polyunsatruated) – 18% only need teaspoon a day, not very pallable; want more omega 3
Emphasize SFA and MUFA and avoid PUFA
On low carb diet, body burns SFA. Don’t worry about SFAs. It doesn’t accumulate in your body.
You need to emphasis salt; 2g salt day. On low carb diet you have low insulin levels. Low insulin changes the way the kidneys handle salt. You excrete more salt on a ketogenic diet. If you don’t replace that salt the body responds by excreting more and you lose blood sodium as well as plasma volume and that in turn causes a lot of the common side effects in ketogenic diets that people complain about; headache/migraine, tachycardia, tired, dizzy, lethargic. Folks blame these complaints on lack of carbs but it’s because your blood sodium is down.
Adaption: Health, Performance, and Beyond.
Dr Volek says he's obsessed on how humans respond to restricted diets for 15 or so years. There is some good information in the video.
OUTLINE:
1. Freeing yourself from carbohydrate dependence/addiction
2. Defining nutritional ketosis and keto-adaptation – better health and performance
3. Fundamentals of a well-formulated ketogenic diet
Basic metabolism – you have two fuel sources your body can use for energy
- Carbohydrates
- and fat
We didn’t evolve to store much carbohydrate in the body. We can store about 2,000 kcals of fuel in the form of glycogen (skeletal muscle and liver). May last a couple hours then you hit the wall, you run out.
Our ability to store fat; remarkable level to enhance our ability to store fat, 20,000 to 100,000 plus kcals can be stored. If you’re overweight you want to access this for fuel.
Eating carbs locks you into a dependence on carbs for fuel, i.e., you end up with a glucose-dependent metabolism. If you can’t oxidize the carbs you’re eating and you can’t store them because our stores are full there’s only one other options, carbs gets converted to fat.
When you ingest carbs, 1-2 teaspoons in blood. More, then body has to deal with the overage.
You can switch your metabolism from a carb based metabolism (glucose for fuel) to one that’s based on fatty acids and ketones as your primary fuel sources. Metabolic and health benefits to switching fuels sources. Only last 10,000 yrs that we’ve been carb-based metabolism. Fat is a premium fuel (keto-adaptation), better health, performance and recovery.
Carbohydrate intake is strongly related to resting post-absorptive fat oxidation.
KETOSIS TERMINOLOGY
Ketosis – Small hepatically-derived energy containing substances derived from fatty acids that provide fuel to nearly every cell in the body.
Nutritional Ketosis – Process of accelerating production of ketones through restriction of carbohydrate; marked by blood levels >0.5 mM Also occurs in a starvation mode.
Keto-Acidosis – A dangerous side effect of Type 1 diabetes; ketone levels >10 mM In non-type 1 diabetic this virtually never happens.
Keto-Adaptation – Process of shifting to using predominately fat for fuel; takes at least several weeks if not months to fully develop
When you’re breaking down fat at a very high rate (breaking down triglycerides into fatty acids) those fatty acids enter into the blood and are transported to the liver. In the liver, when fatty acids are delivered at such a high rate they can’t be completely oxidized, the body essentially turns them into ketones (the process of ketogenesis). Two primary ketone bodies are made beta-hydroxybutyrate (beta OHB) and acetoacetate (AcAC). These are byproducts of fatty acid metabolism. They are transported back to the blood where they can then be transported to other cells for fuel.
When you don’t have carbohydrates available, these Ketones can displace glucose as a fuel in the brain. This is a really important adaptation benefit that allows humans to survive during long periods of starvation.
The brain is not a glucose-dependent organ. In prolonged starvation or carbohydrate restriction where you’re producing ketones you can have 2/3s of the energy coming from ketones. The brains energy needs can be met from substances other than glucose. Even when you’re not eating you can have a perfectly fed brain.
Profound benefit of ketogenics is Keto-Adaptation = Bonk Proof….you can’t hit the wall with too low glucose.
Main difference between nutritional ketosis and ketoacidosis –
Moderate-carb diet (a fed state) <0.1
Moderate-carb diet (fasted state) 0.1 to 0.3
Fasting (weeks) 5 to 7
Very low-carb diet (<50 g/day) 0.5 to 3.0
Very low-carb diet (post exercise) 1.0 to 5.0
Keto-acidosis (insulin insufficiency) 10 to 20+
0.5 to 3.0 – the range where you have optimal fuel flow, optimal inter-organ fuel exchange and it’s quite an elegant system.
Monitoring ketones – urine and blood
URINE Testing - After you been on a ketogenic diet several weeks, the kidneys go through some very important adaptations where they tend to reabsorb more of the ketones. So urine is not very accurate method and can sometimes provide confusing and discouraging results. You could be in ketosis and not be registering ketones in your urine.
Best and most accurate testing is the blood. Very empowering and informative for people.
Some devices to test for breath acetone. Some merit. Noninvasive.
PROVOCATIVE EFFECTS OF KETONES
- Clean Burning Fuel – less damaging effects like glucose
- Less generation of reactive oxygen species (ROS)
- Increased antioxidant defense
- Greater efficiency in providing cellular energy
- Regulator of gene expression
A lot of focus of the Keto diets have been on weight loss. The tip of the iceberg.
Have therapeutic effects on –
Diabetes – current treatments are failing; global problem; In US 10% has the disease; 1 in 5 healthcare dollars spent on diabetes; drugs esacerbate the problem.
Pre-diabetes
Cancer
PCOS
Neurological Disorders
Strong correlation between plasma ketones and hepatic glucose output (HGO). HGO is the fundamental problem in T2D; livers produce too much glucose which raises blood sugar.
Growing field of low carb athletes. Runners, downhill skiers, tennis players, etc. Talks about Tim Noakes, south African doctor.
Fundamentals of a well-formulated ketogenic diet. It’s doable long term.
Satisfying and pleasurable –
70-75% FAT;
15-20% PROTEIN;
5-10% CARB (<50g) –
5-10 g protein-based food;
10-15 g vegetables;
5-10 g nuts/seeds;
5-10 g fruits;
5-10 g misc
CARBOHYDRATE-
A level below which:
Ketones > 0.5 mM
Metabolic syndrome at bay; T2D in remission
Convert carbs to fat; commercially diagnostic test coming
Oxidative stress
PROTEIN – is anti-ketogenic
Moderate
15-20%
1 to 1.5 g/kg of reference weight
FAT – make peace; want quality
SFA, MUFA and PUFA (Omega 6 (heavy in our diets) and Omega 3)
Look at what the body prefers to store? FAT BIOPSY (Approximate fatty acid composition)
MUFA (monounsaturated) – 55% body likes to burn
SFA (saturated) – 27% body likes to burn
PUFA (polyunsatruated) – 18% only need teaspoon a day, not very pallable; want more omega 3
Emphasize SFA and MUFA and avoid PUFA
On low carb diet, body burns SFA. Don’t worry about SFAs. It doesn’t accumulate in your body.
You need to emphasis salt; 2g salt day. On low carb diet you have low insulin levels. Low insulin changes the way the kidneys handle salt. You excrete more salt on a ketogenic diet. If you don’t replace that salt the body responds by excreting more and you lose blood sodium as well as plasma volume and that in turn causes a lot of the common side effects in ketogenic diets that people complain about; headache/migraine, tachycardia, tired, dizzy, lethargic. Folks blame these complaints on lack of carbs but it’s because your blood sodium is down.