Brenda Khan
The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet that causes the body to enter a metabolic state called ketosis, where it burns fat instead of carbohydrates for energy. This process produces ketones, which are fatty acid byproducts. Ketosis can also be achieved through exogenous ketones, or ketone supplements, which are synthetic or naturally derived. While ketone supplements are popular, there is limited research on their long-term safety and effectiveness. Intermittent fasting can also help induce ketosis, but it is important to consult a doctor before trying this method. Additionally, consuming medium-chain triglycerides (MCTs) found in coconut oil can help increase ketone levels.
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What You'll Learn
Intermittent fasting
There are several ways to do intermittent fasting. The 5:2 method involves eating normally for five days and restricting calories for the remaining two days. The 16/8 method, one of the most popular approaches, involves eating during an eight-hour window and fasting for the remaining 16 hours of the day. This can be gradually adjusted, starting with a 12-hour fast and slowly increasing the duration. Other methods include alternate-day fasting and the Warrior Diet.
During intermittent fasting, the body shifts its fuel source from carbohydrates to fats, which is the basis of the keto diet. This metabolic switch to fatty acids leads to the production of ketones, resulting in ketosis. Intermittent fasting can help accelerate the process of reaching ketosis and may lead to greater fat loss compared to the keto diet alone.
Combining intermittent fasting with the keto diet has shown potential benefits for weight loss and cognitive health. Intermittent fasting may help preserve muscle mass, improve energy levels, and reduce hunger. It has also been associated with improved insulin sensitivity and reduced fasting glucose, which can be beneficial for managing pre-diabetes and lowering the risk of chronic ailments such as heart disease and type 2 diabetes. Additionally, studies in rodents have suggested that intermittent fasting may enhance lifespan and improve cognitive performance.
However, it is important to note that combining these approaches may be a significant change for the body, and it is recommended to start with the keto diet first. Pregnant or breastfeeding women and individuals with certain health conditions should avoid intermittent fasting. Before adopting any new dietary practices, it is always advisable to consult with a healthcare professional.
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Consume medium-chain triglycerides (MCTs)
Medium-chain triglycerides (MCTs) are fat molecules usually made from coconut and palm kernel oils. They are a good fat source for people who cannot tolerate other types of fats. MCTs can be consumed in the form of MCT oil, which has virtually no taste or smell. It can be consumed from the jar or mixed into food or drinks.
MCTs are rapidly absorbed by the liver and can be used for energy. They can be used to control obesity as they can be used as an immediate energy source, preventing the body from turning to other sources of energy. MCTs have been linked to lower cholesterol levels and may increase energy levels during high-intensity exercise.
MCTs can be used to treat various health disorders, including neurological and metabolic disorders. They can also be used to treat involuntary weight loss in people who are very ill (cachexia or wasting syndrome). Giving MCTs by IV can provide calories in critically ill patients.
However, it is important to note that MCTs can cause certain chemicals called ketones to build up in the body, which can be a problem for people with diabetes. MCTs are processed by the liver, so they should be avoided by people with liver problems. The recommended dose of MCTs varies depending on the source, ranging from 5–70 grams daily.
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Take exogenous ketone supplements
Exogenous ketone supplements are synthetic or naturally derived ketones in the form of supplements. They are claimed to put your body into ketosis without following a ketogenic diet. Ketosis is a metabolic state where the body burns fat instead of carbohydrates as its primary source of energy. The ketogenic diet is high in fat and very low in carbohydrates.
Exogenous ketone supplements are available in the form of ketone salts or esters. Ketone salts are made by adding artificial ketones to electrolytes, such as magnesium, potassium, and sodium. Ketone esters are the more potent type of exogenous ketone and may cause longer ketosis periods than other exogenous ketone supplements. They may also lead to fewer side effects, such as gastrointestinal discomfort. Medium-chain triglycerides (MCTs) are not technically a type of exogenous ketone, but they have similar effects. The body rapidly absorbs MCTs, and the liver then converts them into ketones.
Exogenous ketone supplements can be purchased over the counter at many health food stores. However, it is important to note that the Food and Drug Administration (FDA) does not regulate the exogenous ketone supplement market. Therefore, it is recommended that athletes consult their doctor, coach, or trainer before taking any medications, as some supplements may be banned or harmful.
Some potential benefits of exogenous ketone supplements include lowering blood glucose and improving cognitive function. Additionally, there is research supporting the ability of exogenous ketosis to improve cardiac metabolism in rodent models of heart failure, with human studies also emerging. However, more research is needed to determine the long-term safety and effectiveness of exogenous ketone supplements.
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Eat fatty fish and olive oil
The ketogenic diet, or keto, is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. Ketosis is a process in which the body produces high numbers of ketones and uses them for energy instead of glucose from carbs. Ketosis occurs when a lack of carbohydrates forces the body to use fat, not glucose, as its primary energy source.
Fatty fish is one of the best ways to stay in ketosis. Fatty fish such as salmon, sardines, mackerel, and bluefin tuna are packed with heart-healthy omega-3 fatty acids. Research shows that consuming 20g of fish per day is associated with a 4% lower risk of heart disease and heart disease-related mortality. The American Heart Association recommends consuming fish at least twice per week.
To increase ketone levels, increase your levels of omega-3 fatty acids. Avoid highly processed vegetable oils and use olive oil or coconut oil instead. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. It's also a staple of the heart-healthy Mediterranean diet and fits well into a keto diet. It’s great for light sautéing, using in dressings, or drizzling over cooked meats or vegetables as a finishing oil.
Coconut oil contains Medium-Chain Triglycerides (MCTs) which, unlike other types of fat, are rapidly absorbed by the liver and can be used immediately for energy. MCT oil may help a person reach ketosis even when they eat less fat and more protein and carbs than a keto diet typically contains.
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Exercise while fasting
Intermittent fasting (IF) can help a person reach a state of ketosis. In some controlled cases, a doctor may recommend fasting periods of 24–48 hours, but most people do not need to fast this long to reach ketosis. It is important to speak with a healthcare provider before beginning a fast, as it may be unsafe for people with certain health conditions.
Exercising while fasting can be beneficial, but it is important to take certain precautions. Firstly, it is recommended to avoid exercising in the middle of a fast, especially a complete fast where no food or drink is consumed. Instead, it is better to schedule workouts for non-fasting times, allowing for proper hydration before, during, and after exercise. This is particularly important when it is hot outside, as dehydration increases the risk of heat-related illnesses such as heat rash, cramps, exhaustion, and heat stroke.
If exercising during a fasting period, it is generally recommended to do so upon waking, or shortly after, to support the body's natural circadian rhythm and avoid interruptions to sleep. Cardio exercises can be performed while fasting, but performance may be impacted, especially for those new to fasting and exercise. Sprint training or high-intensity interval training (HIIT) can be beneficial during fasting periods, as they provide health benefits that cannot be obtained from aerobic exercise alone, such as increased human growth hormone (HGH) levels, improved body composition, and higher testosterone levels.
It is important to note that combining fasting with exercise can be challenging, and performance may be affected. For competing athletes, it is recommended to prioritize proper nutrition and hydration over fasting to ensure optimal performance. Additionally, those who are fasting for religious reasons should follow the guidelines of their faith tradition, which may vary depending on the specific tradition.
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Frequently asked questions
Ketones can be added to your diet by consuming fatty fish and omega-3 fatty acids, such as olive oil or coconut oil. You can also take fish oil supplements, but there is no guidance on how much is safe.
Adding ketones to your diet can help you enter ketosis, where your body breaks down fat stores for energy instead of relying on carbohydrates. This can lead to weight loss and improved mental performance, more constant energy, and increased physical endurance.
Entering ketosis can be challenging and may cause fatigue. It is important to monitor your progress and make adjustments as ketosis can cause your blood to become dangerously acidic. There are also potential gastrointestinal symptoms associated with taking exogenous ketone supplements.
