Ketogenic diet

Hello,

I am not entirely clear on how it is possible that initiating various cleansing processes and inducing a state of ketosis can be achieved with just 16 hours after consuming the last meal, when ketogenic diets are said to require approximately 2 to 3 days to reach the same goal. Does enhancing metabolic flexibility play a role here, meaning that these states often occur only after some time following the introduction of fasting (once the body adapts to this)?

Thank you.

Metabolic flexibility certainly plays a role, as does the setting of energy balance and the level of physical activity. The presented 16 hours is a fairly sufficient period for the metabolism (with a reasonable composition of the last meal, which should not typically be high in carbohydrates) to start utilizing stored fats to a greater extent. If you adhere to the concept where the first meal is around the afternoon, you have enough space to jump-start the metabolism to higher activity (mental, physical), which always speeds up the process. However, we are talking about predominantly catabolic processes, where fatty acids are used as an energy source in a larger ratio, which is not exactly the same as the state of ketosis.

Good day. As you mentioned, the ketogenic diet is not suitable for oncology patients. Can this type of diet contribute to the onset or development of cancer in people who are unaware of it or have an increased genetic predisposition due to the increased intake of animal products? I am basing this on information provided in the book The China Study, which claims that an increased amount of animal protein raises the risk of cancer and other lifestyle diseases. Or, on the contrary, can it have healing effects, as some of its proponents claim—alleviating allergies, eczema... Thank you.

This is a relatively specific situation for which there is no clear-cut answer. Ketogenic diets are a nutritional extreme and are not yet fully understood. This means we do not exactly know how the body will react in various situations under this dietary regimen. Generally speaking, an excess of proteins, especially animal proteins, does indeed increase the risk of developing and progressing certain malignant diseases. However, with a properly structured keto diet, such a situation should not occur because it is based on a very low intake of proteins.

It has not been proven that a ketogenic diet in itself contributes to the onset or development of cancer in HEALTHY individuals. On the other hand, some studies show that a high intake of animal fats may be associated with an increased risk of developing certain types of cancer (such as breast or colon cancer).

Ketogenic diets can have health benefits, but only in certain situations, and it is not possible to generalize this effect. Therefore, be cautious with these experiments, especially when it comes to oncological diseases.

Hello,
I would like to ask about the use of artificial sweeteners while on a ketogenic diet. Is there a possible connection between sweeteners and whether someone reaches ketosis? And how might the consumption of cola beverages with artificial sweeteners affect the course of a ketogenic diet?
Thank you in advance for your response.

When consuming non-caloric sweeteners, the body receives information about the sweet taste, prompting the pancreas to prepare for insulin production. However, since blood sugar levels do not rise, insulin is not released, while the brain produces endorphins leading to a good mood (commonly associated with the consumption of sweets). This discrepancy triggers metabolic stress in a state of hypoglycemia, resulting in a higher production of certain stress hormones. If the body is in ketosis, the intake of non-caloric sweeteners should not affect this state. However, it's always wiser to avoid such foods.

Hello,
I would like to ask about the use of artificial sweeteners while on a ketogenic diet. Is there a possible connection between sweeteners and whether someone reaches ketosis? And how might the consumption of cola beverages with artificial sweeteners affect the course of a ketogenic diet?
Thank you in advance for your response.

When consuming non-caloric sweeteners, the body receives information about the sweet taste, prompting the pancreas to prepare for insulin production. However, since blood sugar levels do not rise, insulin is not released, while the brain produces endorphins leading to a good mood (commonly associated with the consumption of sweets). This discrepancy triggers metabolic stress in a state of hypoglycemia, resulting in a higher production of certain stress hormones. If the body is in ketosis, the intake of non-caloric sweeteners should not affect this state. However, it's always wiser to avoid such foods.

Hello,

I still can't find any sources for the mentioned carbohydrate intake of 120-150g. I am a nutrition advisor, and in school, we were taught that the brain requires approximately 120-130g, naturally, this amount is average and indicative. However, if we are to base our meal plans on some figures, then the mentioned amount of 120-150g does not fall into the low-carb zone but merely represents a reduction in daily carbohydrate intake in favor of another macronutrient, without necessarily leading to a shift from energy usage from carbohydrates to fats. Conversely, I have read that the body "switches" to using fats as the main energy source at about 100g. This issue is not elaborated on in the study materials, only the number is mentioned.

Thank you very much for your response, and have a nice day.

All the figures presented regarding the ratios of macronutrients in any diet are always indicative and primarily averaged, never reflecting the true needs of individuality, which need to be determined through practical testing. This also applies to the attempt to define general carbohydrate intake limits for a low-carb regime, where there are several perspectives and approaches derived from them:

1. It is possible to present a general range of values (i.e., 120 - 150 g, sometimes up to 180 g) - this carries a significant disadvantage in that it does not take into account the individual's body weight and level of physical activity, where these mentioned factors most influence carbohydrate needs.

2. We can calculate carbohydrate amounts relative to body weight - here, the most commonly presented range is 1.5-2.5 g/1 kg of body weight.

3. It is based on figures indicating the actual consumption of carbohydrates required to support brain function - here, the range of 120 - 150 g per day is presented, although this too does not account for the intensity of brain activity, which ultimately can result in differences in needs of up to double.

4. To determine specific carbohydrate intake values, a model can be used where foods that are reportedly not part of the diet of hunters and gatherers, such as grains, legumes, and some fruits, are excluded from the diet. Based on such a model, similar figures again emerge, although this approach is as inaccurate as the ones mentioned above (archaeological research proves that a certain proportion of grains and legumes appeared in the diet of our ancestors before the advent of agriculture...).

When reducing carbohydrate intake in this way, it is necessary to increase the proportion of fats as an energy source to the level required by the individual (weight reduction vs. balanced energy balance vs. weight gain), always maintaining a reasonable range of protein amounts. Metabolism, within adaptive processes, will have no choice but to adapt to this change, and due to differences in the metabolic profile of each person, the result will always be different. The carbohydrate intake threshold necessary for "switching" to the keto mode is not and cannot be fixed, as ketone bodies are produced in the body under many circumstances, and carbohydrate intake is not the only determining criterion, as is often stated. Moreover, it is necessary to distinguish between a classic keto diet and a low-carb way of eating, where in keto mode, the carbohydrate intake is much more stringent.