Disclaimer

This blog is for informational purposes only.  If looking to make big lifestyle changes such as diet, exercise, medication, etc; please consult your physician.

Keto Resources

In this post I will be adding a list of scientific studies, books, blogs, and other resources for easy reference.

Scientific Studies

General

Carbohydrate-restricted diets for obesity and related diseases: an update.  Boling CL, Westman EC, Yancy WS Jr.  Curr Atheroscler Rep. 2009 Nov;11(6):462-9. Review. PMID: 19852888  https://www.ncbi.nlm.nih.gov/pubmed/19852888

Fuel metabolism in starvation.   Cahill GF Jr.Annu Rev Nutr. 2006;26:1-22. Review. PMID: 16848698 https://www.ncbi.nlm.nih.gov/pubmed/16848698

Metabolic syndrome and low-carbohydrate ketogenic diets in the medical school biochemistry curriculum.  Feinman RD, Makowske M.Metab Syndr Relat Disord. 2003 Sep;1(3):189-97. doi: 10.1089/154041903322716660. PMID:18370662 https://www.ncbi.nlm.nih.gov/pubmed/18370662

Medium-chain triglyceride (MCT) ketogenic therapy. Liu YM.Epilepsia. 2008 Nov;49 Suppl 8:33-6. doi: 10.1111/j.1528-1167.2008.01830.x. Review. PMID: 19049583  https://www.ncbi.nlm.nih.gov/pubmed/19049583

Medium-chain triglyceride ketogenic diet, an effective treatment for drug-resistant epilepsy and a comparison with other ketogenic diets.Liu YM, Wang HS.Biomed J. 2013 Jan-Feb;36(1):9-15. doi: 10.4103/2319-4170.107154. Review. PMID: 23515148 https://www.ncbi.nlm.nih.gov/pubmed/23515148

Is a calorie really a calorie? Metabolic advantage of low-carbohydrate diets.Manninen AH.J Int Soc Sports Nutr. 2004 Dec 31;1(2):21-6. doi: 10.1186/1550-2783-1-2-21. PMID: 18500946  https://www.ncbi.nlm.nih.gov/pubmed/18500946

 

What is Ketosis? Pt. 2

In Part 1 we discussed how the basics of what Ketosis is on a very fundamental level.  Today we will talk more in depth about how ketosis works, and the process of how the body makes ketones.

Ketosis is a state in which your liver breaks down body fat for fuel, the byproduct of which is ketones. This is an energy source for your body similar to carbohydrates (such as breads and pastas) which ultimately break down into simpler forms of sugars.  There are 3 types of ketone bodies: acetone, acetoacetate, and beta-hydroxybuterate (BHB)  [1]. When we first go into ketosis, we start “spilling” the ketone acetoacetate, which is found in the urine.  If you’ve heard people checking to see if they’re in ketosis by peeing on test strips (Ketostix), this is the form of ketone that is being tested.   First, a portion gets spontaneously converted into the ketone acetone (the form of ketone found in the breath) and is then turned into beta-hydroxybuterate (the form of ketone found in the blood and the type your body uses most as a fuel source).

A big part of becoming fat adapted is your body becoming better at making an enzyme called beta-hydroxybutyrate dehydrogenase.  This is a pivitol adaptation that your body makes to better use ketones and fat for energy.  This can take a few weeks, so give it time.  Think about it. If you’ve been a sugar burner your whole life, your body has not had to make much of this enzyme before.  So it’s going to take time.  Much like if you have a broken leg that has been in a cast for months.  You can’t just take the cast off and immediately run a marathon.  It’s going to take time for the bones and muscles to strengthen back up.

Believe it or not, most of the cells in your body can use ketones directly for energy as well or even better than they can with glucose [2].  Yes, there are some parts of the body that require glucose like red blood cells and parts of your brain.  However, your body already comes prepared to meet these demands without taking a single bite of carbohydrates.  Your liver is fully able to derive glucose from protein via a process called gluconeogenesis.  Breaking that word down backwards:

Genesis= Create.  Neo=new. Gluco=sugar.  So using spare protein from diet and general body processes, the liver can convert some of this excess protein to sugar.  This is exactly how hunter gatherer tribes were able to survive in harsh winters when vegetables, fruits, and other plant matter was scarce.  Or how tribes like the Inuit in Antarctica were able to thrive without a hint of dietary carbohydrates [3].  It should also be noted that some tissues like the brain can utilize BHB even better than glucose once adapted (we’ll talk about that more in future articles)

 

Ok, so we’ve talked about how your body can use fat for fuel, and why you don’t need to eat carbs to live.  Let’s get the next question… WHY would I want go keto?  You can also lose weight by just eating less and moving more right?  I mean, that’s what has been touted as dietary advice for the last 30 years, nevermind the fact that people are getting fatter and sicker in the process.  So what benefits does a ketogenic lifestyle have over that of a sugar burner?  Great question.  Here is a list of documented health benefits from being in a state of nutritinal ketosis:

 

  • Natural hunger and appetite suppression
  • Much easier weight loss
  • Better sleep
  • Increased Mental Clarity
  • Blood sugar stabilization
  • Decreased insulin resistance
  • Better mood and decreased depression/anxiety
  • Lower blood pressure
  • Increased HDL (aka the “good”) cholesterol
  • Reduced triglycerides and small LDL (the “bad) cholesterol
  • Improved fertility and sex drive
  • Reduction in systemic inflammation
  • Reduction in acne
  • And more….

I will be providing a page for scientific resources in the near future, so if you want to really nerd out on this stuff, feel free.

That’s it for part 2.  Next in part 3 we’ll be tackling some frequently asked questions and debunking some myths you may have heard surrounding the ketogenic diet.

[1]  Berg, Jeremy M., John L. Tymoczko, Lubert Stryer, and Lubert Stryer. Biochemistry. 6th ed. New York: W.H. Freeman, 2006. Print. Pages 630-634

[2] Volek, Jeff, and Stephen D. Phinney. The art and science of low carbohydrate performance: a revolutionary program to extend your physical and mental performance envelope. Lexington, KY: Beyond Obesity, 2012. Print. Pages 29-41

[3] Volek, Jeff, Stephen D. Phinney, Eric Kossoff, Jacqueline A. Eberstein, and Jimmy Moore. The art and science of low carbohydrate living: an expert guide to making the life-saving benefits of carbohydrate restriction sustainable and enjoyable. Lexington, KY: Beyond Obesity, 2011. Print. Pages 14-15

What is Ketosis? Pt 1.

Ketosis (KEY-TOE-SIS) is simply the metabolic state when your body is using ketones (a form of energy from fat) for energy rather than glucose (energy from sugar).

Our bodies are pretty marvelous machines, much like a hybrid car, and are able to utilize multiple fuel sources.  Conventional wisdom tells us that we should be getting our energy from carbs (ie sugar). And it’s understandable why that’s been the prevailing notion for decades.

Our bodies love all kinds of starchy and sugary foods like potatoes, rice, breads, pasta, etc.  Our bodies love this because it’s a quick form of energy. Dr. Stephen Phinney, in the documentary Cereal Killers, compared this to lighter fluid when starting a grill.

However, we can pay a big price for this. If this consumed sugar is not burned, our body will convert and store the excess as fat.

Now let’s flip this coin over and examine the other side: Ketosis.  Ketosis is a natural process where your body utilizes fat, rather than sugar and starches, for its energy demands. This switch is flipped by cutting out starch and sugar out of your diet. In fact for a lot of people, this means only 5% of calories come from carbohydrates.

Once the body is no longer getting energy from cheap and easy carbs, the body then switches gears and starts utilizing its stores of body fat as energy. So instead of getting energy from spaghetti, or breakfast cereal, or that muffin, your body is using the energy already stored in the form of body fat around your waist, hips, thighs, etc.

So that’s the most fundamental concept of nutritional Ketosis. In part 2, we will be explaining in a bit more detail on the mechanisms on how Ketosis works, the benefits of being in a state of Ketosis, and how to get there. Stay tuned!

Hello world!

 

Hello everybody!  Welcome to our brand-spankin’ new website, Ketodontist.com.  My name is Matthew Standridge and I am a licensed dentist here in the great state of Kansas.  I own a private practice where I treat patients with the latest techniques, materials, and technology.

I have a bigger passion than dentistry, and that is total body health and wellness. This passion has lead me down other pursuits such as learning more about the oral-systemic health connection and receiving the most advanced training in that realm.  Also, it has lead me to becoming a Certified Primal Health Coach, to help promote the health benefits of adopting a primal/paleo lifestyle.  Lastly, I have a special interest in the nutritional ketogenic diet, as I have experienced first hand the weight loss, mental clarity, and anti-inflammatory effects of that diet.

Thank you for visiting out page.  We will be adding much more content soon!