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Keto Dieters: Uncovering the Metabolism Mystery

By Tom Seest

What Does Metabolism Mean for Keto Dieters?

At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.

Your metabolism uses different forms of fuel depending on what you eat; either glucose (a type of sugar) or fat as fuel sources.
While exercising, your muscles rely on glucose for energy. However, if carb intake or stores become depleted during physical exertion, your body will switch over to burning fat as fuel instead.

What Does Metabolism Mean for Keto Dieters?

What Does Metabolism Mean for Keto Dieters?

Unlock Your BMR: How Does It Impact Your Keto Diet?

The Basal Metabolic Rate (BMR) measures how much energy your body requires for basic functions like breathing. It’s determined by a number of factors including age, gender, body size, weight and lean body mass as well as illness, exercise, drugs (including nicotine ), and stress.
For those trying to lose weight, their BMR must be lower than their caloric intake in order to create a caloric deficit that leads to fat loss through metabolic adaptation.
Understanding your Basal Metabolic Rate is crucial as an accurate gauge of how many calories your body requires each day. Knowing your BMR allows you to plan out your daily calorie consumption in order to reach your weight goals or maintain current ones more easily, while it will also allow you to calculate how many you must eat to stay at your current weight level.
Your basal metabolic rate (BMR) is an extremely personal estimate. For instance, it can vary up to 10% between male and female BMR estimates and depends heavily on factors like height, weight and age.
If you’re curious to calculate your basal metabolic rate (BMR), the American Council on Exercise offers two calculators that provide an approximate estimation: Revised Harris-Benedict and Mifflin-St Jeor. Both equations take into account your age, weight, height and gender as factors when making their calculations; Revised Harris-Benedict uses age as its base while Mifflin-St Jeor considers your BMI and gender separately.
Your Basal Metabolic Rate (BMR) on a keto diet depends on both how many calories you consume daily, as well as your activity level. To maximize its success, make sure that you consume nutritious and nutrient-rich foods like fruits and vegetables throughout your daily regimen.
Reduce sugary and processed food like chips and crackers that are high in carbs but low in fiber; focus on eating nutrient-rich meals rich in proteins and healthy fats instead.
A ketogenic diet should consist of about 70% fat, 25% protein and 5% carbs; which translates to 20-30 grams of net carbs daily and healthy sources of fat like avocados, nuts, grass-fed beef and olive oil.

Unlock Your BMR: How Does It Impact Your Keto Diet?

Unlock Your BMR: How Does It Impact Your Keto Diet?

How Does Glucose Oxidation Impact a Keto Diet?

Glucose is one of our main sources of energy in our body. It has multiple pathways used to convert it to ATP energy which powers all aspects of body processes and cell functioning. Your body typically obtains this source through carbohydrates (starches and sugars in food), however when following a ketogenic diet your body will instead use fat instead as its energy source to produce energy for energy production.
Your body naturally creates a substance known as ketone bodies (KB), or ketones, from the breakdown of fatty acids found in your diet or stored body fat stores by your liver. Once produced, these ketone bodies circulate through your blood, and are taken up by various organs for use as energy production before being shuttled off to mitochondria for further oxidation into usable energy and eventually eliminated from your system.
Studies have demonstrated the beneficial effects of ketogenic diets in increasing insulin sensitivity and glucose tolerance both among healthy individuals and diabetic patients alike. They can also reduce hepatic glycogen formation while simultaneously encouraging gluconeogenesis to help the body process excess glucose more quickly.
Ketones can also help stabilize your body’s mitochondria – the powerhouses of every cell – by inhibiting certain reactive oxygen species that damage neurons and cell membranes directly.
Ketone bodies play an integral part in protecting against inflammation and oxidant damage to protect you against various diseases and conditions that are related to inflammation. Oxidants exist within cells in your body, which can cause numerous problems including age-related stroke and neurodegeneration.
Ketone bodies have also been demonstrated to promote improved lipid metabolism, leading to improved fat oxidation and reduced triacylglycerols that contribute to inflammation.
Ketone body production is strictly regulated, both transcriptionally and hormonally. Peroxisome Proliferator Activated Receptor A (PPARa), one of several nuclear receptors known as peroxisome Proliferator Activated Receptors, has long been recognized as the primary regulator of ketone body synthesis; however, other factors like circadian rhythms or paracrine signals may have an impactful role to play.
While ketogenic diets may reduce glucose oxidation, glucose remains vital to many tissues in your body’s functioning – including your brain! Your neurons use glucose for information processing and maintaining normal membrane potentials necessary for their operation; without enough glucose available for these purposes, brain cells could potentially die off, leading to irreparable damage over time.

How Does Glucose Oxidation Impact a Keto Diet?

How Does Glucose Oxidation Impact a Keto Diet?

How Does Anaerobic Metabolism Impact a Keto Diet?

Anaerobic exercise occurs when your body doesn’t receive enough oxygen to properly use glucose for energy production, leading it to switch gears and start burning fat instead. You may encounter this during short sprints, high-intensity interval training (HIIT), or other activities requiring short bursts of energy such as kickboxing.
The ketogenic diet is a low-carbohydrate, high-fat diet designed to force your body into using fat instead of carbohydrates for energy. Your body breaks down fat into fatty acids which then get converted to ketones – an energy source more stable than glucose that won’t spike blood sugar like carbohydrates do.
Ketogenic diets may help boost insulin sensitivity, making it easier for your body to use fat as fuel during aerobic activities like running. This is an invaluable benefit for endurance athletes looking to maximize performance at sports that require long bouts of exertion at high intensity levels.
Ketogenic diets offer several advantages that make them simple to implement and can easily be altered as lifestyle and nutrition circumstances change. You can quickly transition to keto, gradually decreasing carb intake as you adjust to this way of eating.
People used to eating high-carbohydrate diets may struggle with adapting to a ketogenic diet, leading to fatigue or feelings of weakness as they try to adjust.
Fat takes longer to break down than carbohydrates; in fact, it may take up to 2 hours before fat can be used as fuel during low-intensity activities like walking or jogging.
Some individuals who have become adapted to eating a high-fat, low-carbohydrate diet tend to naturally favor fat as a fuel source – a process known as keto-adaptation.
As your body adjusts to using fat and glucose (from carbs and protein) only when necessary for energy during exercise, your exercise efficiency may increase and you’ll burn more fat during exercises than ever before. This occurs as it adapts to using them instead.

How Does Anaerobic Metabolism Impact a Keto Diet?

How Does Anaerobic Metabolism Impact a Keto Diet?

Can Metabolic Flexibility Help You Succeed on a Keto Diet?

Metabolic flexibility refers to your body’s ability to switch fuel sources between carbohydrate metabolism and fat oxidation, so as to optimize both glucose consumption (from eating or not eating) and use of fat reserves when they run low due to fasting or other reasons. When done effectively, metabolic flexibility allows your body to switch efficiently between fuel sources.
Your body should be metabolically flexible enough to use either fuel source, which can be an enormously positive benefit when on a keto diet! This flexibility is particularly helpful to your overall wellbeing!
Flexible metabolisms are integral to long-term health and weight loss, but they can also provide short-term assistance. A flexible metabolism can help you shed excess weight more easily, experience less frequent blood sugar spikes/crash cycles, and decrease cravings.
Exercise can help individuals become more metabolically flexible by improving insulin sensitivity and increasing mitochondrial biogenesis.
Engaging in regular exercise can increase the efficiency of fat oxidation. High intensity interval training (HIIT) and long endurance aerobic training are two great exercises that can increase metabolic flexibility by training the body to use fat as fuel when carbohydrates are unavailable.
Intermittent fasting (IF) can also help train your metabolism to be more flexible. IF is an invaluable strategy for those having trouble losing weight but are uncomfortable on low-carb diets.
Someone using intermittent fasting (IFing) as an energy source would include anyone who practices cardio on an empty stomach in the morning and uses their body fat as fuel rather than glycogen as energy sources despite not eating before participating in cardio! This practice trains their body to use fat instead of glycogen for fuel, even though nothing was consumed beforehand!
Other strategies for increasing metabolic flexibility include cyclical ketosis and intermittent fasting. Cyclical ketosis allows you to try different carb levels during each day and observe any potential benefits or drawbacks that result from this experiment.
An inflexible metabolism can cause serious issues, including insulin resistance, chronic fatigue, poor sleep and mood disorders – all which have serious repercussions that affect quality of life and make reaching fitness and weight-related goals harder than planned.

Can Metabolic Flexibility Help You Succeed on a Keto Diet?

Can Metabolic Flexibility Help You Succeed on a Keto Diet?

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