Achieving a state of optimal ketosis is one of the main goals of a ketogenic diet. Logically, we know that consistency and “sticking to” the diet is a key factor for staying in ketosis, but there are other factors to keep in mind which might derail the ketosis train:
- Consuming too much sugar alcohol sweetener:
Sugar alcohols such as erythritol, maltitol, xylitol and sorbitol can have an “anti-ketogenic” effect, and can effectively slow or stop the ketone creation process in the liver. In fact, in the dairy industry worldwide, veterinarians will give ketotic cattle an infusion of xylitol to counteract ketosis in the animals. Apparently, ketoacidosis is a problem in dairy cattle.
- Too much protein:
Protein is a seductive food nutrient. Just the thought of a sizzling steak, or perfectly cooked chicken makes my mouth water. But too much protein can shut down ketosis. The general rule is
to stay around 1 gram of protein per kilogram of lean body mass.
If you are a woman who weighs say 150 pounds, and your lean body mass is around 100 pounds, you would divide 100 pounds by 2.2 to obtain your weight in kilograms = about 45 kgs. So you would want to keep your protein intake at about 45-50 grams per day. Men can eat more because they have more muscle mass, and are of course, larger in general. You can get an estimate of your lean body mass with an inexpensive bioimpedence scale available just about anywhere scales are sold.
Coconut is usually a good thing on a ketogenic diet because it can help elevate ketones quickly when one is beginning the diet. However, eating too much coconut can be a problem because the medium chain fats in coconut can’t be stored. Your liver must metabolize them directly into ketones immediately. Some people report having itchy rashes when ketones get into the 6-8.0 range, others
feel just fine, so it is individual. If you feel your ketones are too high, remove coconut from your diet for a few days and drink lots of water. You can also sip an ounce or two of orange juice to bring up blood sugar, and reduce ketosis.
I hope these tips help you stay on the ketosis train. Visit Ketogenic Diet Resource for more information on the diet.
Until next time,