what r ketones
TRANSCRIPT
Role of ketones and ketosis in fat
loss
What exactly are ketones
Ketone bodies are acetone, beta-Hydroxybutyrate
(BHB) and acetoacetate (AcAc). The incomplete
breakdown of free fatty acids (FFA) in the liver
causes a condensation of acetyl-CoA which in
turn results in the production of acetoacetate
(AcAc) and beta-Hydroxybutyrate (BHB).
The role of ketones within the body
Ketone bodies have a number of roles to play within
the body. Their main function (of which we are
interested in) is to shift the body from a glucose as a
primary fuel source to fat as your main fuel source,
which happens when the body uses ketones in the
absence of glucose in the bloodstream. Ketones can
account for up to 75% of brain fuel in the absence of
glucose.
Some researchers have suggested that ketones
act as a signal to the body tissues to the body’s
tissues shift from glucose to fat as a primary fuel
source. The presence of ketones, help prevent
protein breakdown during periods of ketosis,
which means that you won’t lose muscle during
this period.
What exactly is ketosis?
Ketosis is an overall shift from a glucose based
metabolism to a fat based metabolism. Ketosis
can happen one of three ways, first being during
fasting, second is when you only eat high fat very
low carb meals and third is during high aerobic
exercise.
During ketosis, insulin (the fat storage hormone)
decreases and glucagon(shift to free fatty acids
hormone) increases. Under normal dietary
conditions, your blood stream only has a small
concentration of ketone bodies. It has approximately
a concentration of 0.2 mmol/dl during this period.
When you engage in aerobic exercise the
concentration level rises to 2 mmol/dl. A
concentration amount above 7 mmol/dl results in
ketoacidosis. Amount greate than 25 mmol/dl results
in diabetics and alcohol ketoacidisis.
Table 1: Comparison of ketone concentrations under different conditions
Metabolic state Ketone body concentration (mmol/dl)
Mixed diet 0.1
Ketosis 0.2
Fasting 2-3 days 1
Post-exercise Up to 2
Fasting 1 week 5
Ketogenic diet 5-6
Fasting 3-4 weeks 6-8
Ketoacidosis 8+
Diabetic ketoacidosis Up to 25
Note: Ketone body concentrations are higher in fasting than during a ketogenic diet due to the
slight insulin response from eating.
My conclusion
Understanding ketones is important. When you
are in ketosis your fat loss will accelerate and
your fat will start to melt. One problem I have is
weather this diet should be maintained long term,
or is this better for short term use?. Particularly
the lack of sufficient fruits and vegetables is my
main concern
I am going to further research this diet. The main
questions about the keto diet are
Will you receive enough nutrients on a ketagenic
diet?
How many fruits and vegetables make up the
100mg’s range?
What is the case against the keto diet?
What are the medical implications long term?
Is there a better alternative to the ketagonic diet?
Will intermittent fasting be a better alternative long
term?
Personally I aim to lose at least 50 to 80 kg’s over
the next few months. I am not even sure which
version of the ketogenic diet I should try. My main
restriction is my budget, as this is the first week of
January and I am broke.
references
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