keto-diet

GPT provides some insight into how ketones’ loss happens

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Windows Copilot shines

I’ve asked it:

“Find me papers that look at what happens to ketones while in ketosis. What interests me is how much energy lost with acetone and acetoacetate while in ketosis.“

The reply is below

🌟 Exploring Energy Loss During Ketosis: The Role of Acetone and Acetoacetate🌟

When our bodies enter ketosis—often due to low carbohydrate intake or fasting—we begin producing ketone bodies as alternative fuel sources. The primary ketone bodies are:

  • Beta-Hydroxybutyrate (BHB)
  • Acetoacetate (AcAc)
  • Acetone

While these molecules serve as vital energy sources, not all are utilized efficiently, leading to some energy loss. Here’s how it happens:

🔹 Energy Loss Through Ketone Excretion

1. Acetone Exhalation

  • Formation: Acetone is produced from the spontaneous decarboxylation of acetoacetate.
  • Excretion: Being volatile, acetone is exhaled through the lungs and also lost via urine and sweat.
  • Energy Implications: The exhaled acetone contains caloric energy that the body doesn’t recover—this represents direct energy loss.

2. Urinary Excretion of Acetoacetate and BHB

  • Renal Handling: The kidneys filter blood ketone bodies, reabsorbing most but not all. Excess ketones are excreted in the urine.
  • Energy Implications: The energy in these excreted ketones is also lost to the body. During high ketone production, urinary losses can be significant.

🔹 Key Research Findings

• Magnitude of Energy Loss

  • Quantitative Estimates: Energy loss through ketone excretion can range from 50 to 100 kilocalories per day in individuals in ketosis.
  • Influencing Factors: Depth of ketosis, metabolic rates, and kidney function affect the extent of ketone loss.

• Metabolic Adaptations Over Time

  • Increased Efficiency: With prolonged ketosis, the body adapts—kidneys enhance ketone reabsorption, and tissues improve ketone utilization, reducing losses.
  • Reduced Acetone Production: The body produces less acetone over time, minimizing exhaled energy loss.

• Clinical Contexts

  • Diabetes Mellitus: In uncontrolled type 1 diabetes, ketone production surges, and energy loss through excretion becomes more pronounced, contributing to weight loss.
  • Ketogenic Diets: Initial ketone losses are higher but tend to decrease as the body adapts to ketosis.

🔹 Understanding the Energy Calculations

• Caloric Content of Ketone Bodies

  • Beta-Hydroxybutyrate and Acetoacetate: Approximately 4.5 kcal per gram.
  • Acetone: While not a significant energy source, its loss still represents unused potential energy.

• Estimating Daily Losses

  • Urinary Ketones: Losing 10 grams of ketones via urine equates to about 45 kcal lost per day.
  • Exhaled Acetone: Though smaller in quantity, exhaled acetone adds to the total energy deficit.

🔹 Implications of Ketone Energy Loss

• Weight Management

  • Contributing Factor: Inefficient ketone utilization and subsequent energy loss may aid in weight loss by creating a caloric deficit.
  • Dietary Adjustments: Understanding this loss can help calibrate caloric intake for those on ketogenic diets.

• Metabolic Health

  • Efficiency Over Time: As the body adapts and reduces energy loss, dietary adjustments may be necessary to maintain weight loss momentum.
  • Monitoring Ketosis Levels: Regular testing of blood or urine ketone levels can inform about the state of ketosis and metabolic efficiency.

🔹 Additional Insights

• Breath Acetone as a Marker

  • Non-Invasive Monitoring: Breath acetone levels correlate with blood ketone levels, offering a convenient way to monitor ketosis.
  • Research Utilization: Used to estimate acetone production and associated energy loss.

• Ketone Metabolism Beyond Energy

  • Signaling Molecules: Ketone bodies play roles in gene expression, inflammation, and oxidative stress.
  • Therapeutic Potential: Minimizing unnecessary energy loss can enhance the benefits of ketogenic diets, especially in medical conditions like epilepsy or metabolic disorders.

🔹 Connecting the Dots

The loss of energy through acetone exhalation and acetoacetate excretion during ketosis, while seemingly minor, has meaningful implications:

  • Metabolic Efficiency: Highlights the balance the body achieves between utilizing alternative energy sources and conserving energy.
  • Dietary Planning: Emphasizes the importance of adjusting nutritional strategies as the body’s adaptation to ketosis evolves.
  • Health Outcomes: Offers insights that could improve interventions for metabolic diseases, weight management, and overall well-being.

Understanding the nuances of ketone metabolism and energy loss showcases the body’s remarkable adaptability! Whether for personal health goals or academic interest, delving into this area uncovers the intricate interplay between diet, metabolism, and energy utilization. 🌟

Ketosis with exogenous ketones cocktail

There are a number of ways to enter ketosis state.

First approach is to do it natively
When you fast or follow a ketogenic diet (with less than 50 gr of carbs in a day) liver glycogen becomes depleted at some point and liver starts to convert fats (free fatty acids) into ketones.

There are three ketone types in the body:
1. Beta Hydroxybutyrate – BHB a primary fuel for the body
2. Acetoacetate – used for energy to a less extent (expelled in urine)

3. Acetone (isn’t used for energy and expelled in breath and urine)

Second approach is to take a supplement

It is also possible to enter into ketosis by taking supplements. There are three main types of them:

  1. MCT Oil (or MCT Oil Powder) which stands for Medium Chain Triglycerides oil. It’s a purified Coconut Oil that retains only C8 and C10 fractions that are metabolized in the liver to ketones.
  2. Ketone salts, use Potassium, Calcium, Magnesium, Sodium salts combined with BHB ketones.
  3. Ketone esters which are a type of chemical compound that is converted to ketones and provides high level of ketosis in comparison to ketone salts and the effect of taking them lasts for hours, while ketone salts last for an hour or so.

My experimenting with exogenous ketones

The above mentioned supplements are known as exogenous (external) ketones since they can induce exogenous ketosis independent of the diet. It means that even though you may eat carbs and hence insulin level will be high you still will get into ketosis taking such supplements.

I’ve been taking MCT Oil, MCT Oil Powder, Ketone salts for months. So today I’ve decided to make a cocktail of all of them at once and see what happens.

Experiment setup
On 14th hour of the fast I am mixing in 250 ml of carbonated water the following compounds:

  1. 9 grams of MCT Oil (I took 1 tablespoon of MCT Oil which is about 10 ml)
  2. 11 grams of MCT Oil Powder that contains 6 grams of MCT Oil.
  3. 9 grams of Potassium D-BHB ketones salt that contains about 6.5 gr of BHB ketones.
  4. One tablespoon of Raw Apple Cider Vinegar (about 10 ml)

In total:

  • 15 grams of MCT Oil,
  • 6.5 grams of BHB ketones.

This cocktail should bring my Acetone ketone level in breath which I can measure to about 0.5 mmol/l.

Notice
A better and more exact way to measure ketones would be to measure BHB ketones concentration in blood using Blood Ketone Meter.

References
More information about ketones

https://ketonutrition.org/the-many-faces-of-beta-hydroxybutyrate-bhb/?form=MG0AV3

Ketosis is just fifteen minutes away

If you haven’t felt what ketosis is then the best way to do it is to use exogenous (external) ketones. For example, you can take about 10 grams of the Potassium BHB ketones salt that I periodically use to enter ketosis.

After taking 10 grams in a fasted state (about 14 hours into fast) it takes about 15 minutes to enter ketosis. And at the peak it reaches about 0.5 mmol/l of Acetone ketone in the breath.

Pay attention, that exogenously induce ketosis doesn’t feel that good. You may experience a light headache and overall feeling of discomfort. What is interesting during prolonged fasts of 40 hours long I haven’t felt discomfort to the same extent that exogenous ketosis caused.

Also, the physiology of exogenously induced ketosis is very different than the endogenous (native) one that happens during prolonged fasting.

The main difference being fat mobilization: endogenous ketosis happens when free fatty acid released from fat storage are turned into ketones, while during exogenous ketosis no fat is mobilized and to the contrary fat usage is inhibited.

So there you have it, exogenous ketosis is just 15 minutes away, but it wont’ help you lose weight. It can definitely help in preventing, or slowing down early onset of dementia, it can help reduce epilepsy seizers, and can improve sport performance though.

Why would anyone take exogenous ketones?

Photo by Mary West on Unsplash

Note: consult with your physician before trying this.

Magical formula

First of all, exogenous means ‘coming from outside’. Ketones are the molecules produced by the liver from free fatty acids (fat).

So, exogenous ketones are the molecules that were produced in a lab. And you can take them in a form of salt, such as ketones salts of potassium, calcium, magnesium or sodium (K, Ca, Mg, Na) or in a liquid form, such as MCT oil (medium chain triglycerides) or ketone esters.

So far, I’ve tried ketones salts of the D-BHB type and MCT oil and the combination of both in a fasted and in a fed state.

I can report that I find ketones salts more interesting to experiment with. While MCT oil is the cheapest option, it comes with the cons of easily being able to disturb digestive tract, especially, if you take at once 30 ml of it or more. If you take 15 ml of MCT oil with water it is tolerated well, but the ketones’ level will be no more than 0.3 mmol/l (which is a concentration of ketones in the blood).

In contrast, ketones’ salts can be taken up to 12 or more grams at once and they do not cause, usually, digestive issues, but may result in high minerals intake, since these salts contain a mineral molecule bound to Beta-Hydroxybutyrate (BHB) ketone molecule.

So, if you want to try ketones salts check what is a daily intake of calcium, sodium, magnesium and potassium that you can safely tolerate in a day. Also, consult with your physicians before embarking on a exogenous ketones journey.

How does it feel like?

How does it feel like to be in ketosis if you don’t want to try a ketogenic diet, prolonged fasting of 24 to 48 hours long or exercise for more than 2 hours in a row?

Well, if you want to know then you can try exogenous ketones instead.

An athlete

If you are an athlete, then research shows that taking ketones may increase performance. Also, It helps with the recovery.

An older person

If you are an older person, then exogenous and endogenous (natively produced by the body) ketones were shown to improve cognitive function in healthy people, but also in people with onset of dementia and early stages of Alzheimer’s disease.

Overweight or obese

If you are an overweight or obese person, the research has shown that taking exogenous ketones lowers glucose level, but unfortunately, it also blocks lipolysis (fat burning). So, taking exogenous ketones won’t help you with weight loss. But going on an insulin lowering diets, such as low-carb or ketogenic diets, and/or fasting can put you in a state of endogenous (natural) ketosis. In this case lipolysis is actually increased and fat is used for energy.

Overall healthy and curious person

Well, if you overall healthy and want to just experiment with new stuff, then taking exogenous ketones can be fun. Research shows that they can improve cognitive function, for example.

When I took 6.3 to 10 grams of exogenous D-BHB ketones salt of potassium it put me within an hour into a state of ketosis having about 0.4 – 0.5 mmol/l of ketones as was measured by digital ketone breath meter (it measures Acetone in breath).

While in exogenous ketosis I felt a light high akin to drinking a low alcohol beer. Also, I felt an acidic taste in mouth (due to Acetone ketones excreted in a breath) and tingling in lips. By the way I did 48 and 67 hours fasts and natural ketosis didn’t feel like this at all.

I am not sure that I felt improvement in mental activity, but anecdotally, I can report better ability to focus on a task at hand.

So there you have it. Exogenous ketones may be an interesting thing to try if you are in a need for new experiences and potential health benefits.

To lose weight first understand how you gain it

Photo by Christopher Williams on Unsplash

If you struggle to lose weight following various diets and training regimens then there could be a couple of issues with your approach. But the most import thing to understand about weight loss is that you need to really know the root cause behind weight gain and what to do about it.

Blindly trying diets, without understanding how they work if at all, and going to the gym may cause a slight weight loss. But, most probably, you’ll gain weight back as soon as you stop following a diet, which happens to most of the people.

So what is the root cause you may ask?

Well, if you don’t have a rare genetic condition, then, most probably you are overweight, obese, pre-diabetic or even having type 2 diabetes due to excessive consumption of carbohydrates that causes Insulin level in the blood to be high throughout the day. This causes Insulin resistance in the long run in two ways: glucose in food you eat causes high level of insulin in the blood and fructose in food you eat causes high level of uric acid that causes insulin resistance indirectly.

As soon as insulin hormone is high in the blood it causes excess glucose in the blood to be stored as fat, and also prevents utilization of the fat that you already have as energy for the body.

Also, when insulin level is low, when you don’t eat for a period of time, due to fasting or after overnight fast this allows the body to use fat deposits that you have as energy for the body, hence weight loss.

Now, that we know that weight gain in most cases is caused by frequent consumption of foods rich in glucose and fructose, the solution is quite straightforward – there is a need to lower carbohydrates intake in any possible way. It can be a low-carb diet, it can be a ketogenic diet, it can be intermittent fasting alone or in combination with low-carb or keto. That’s it.

There is no need to be on a regular caloric restriction diets which cause you to be always hungry and have lower metabolism. There is no need to buy an expensive gym membership or any other sport equipment.

What you may find useful when you start losing weight is that you become more energetic and may find walking, which is free and affordable, enjoyable.

Personally, having been overweight for more than 10 years since my 30’s until 40’s, I wasn’t able to lose weight doing sport exercises or following a diet.

What helped me, was starting Intermittent Fasting regimen almost 2 years ago. Since then, I was able to lose 22 pounds (10 kg) and maintain this weight.
Yep, you’ve heard it right. It has been almost two years of quite effortless weight maintenance.

My review of the Ancient Keto BHB salt

My review of the Ancient Keto BHB salt

These Beta-Hydroxybutyrate (BHB) ketone salts work.

I’ve noticed people complaining that they took these pills as prescribed on the bottle and saw no results:

3 pills taken 3 times a day, which is 9 pills. The package information says that 1 pill contains about 0.542 grams of BHB salts.

Well, there is a big problem with such prescription. And the issue is as follows.

Scientific studies that are available at PubMed Central (PMC) show that the smallest does that was shown to induce exogenous ketosis was 3.75 grams at once taken twice daily.

Taking into consideration that 1 pill contains only 0.542 gram it means that to get 3.75 grams of BHB salt to induce mild ketosis (0.7 mmol/L after 15 minutes as was in the paper below) [ref #1], one needs to take:

3.75 grams / 0.542 gram = 6.91 pills. Or 7 pills exactly!

Note: In the study #1, they gave ketone salts to juveniles, it means that for an adult to get 0.7 mmol/l of ketones you need to up the dose to about 10 or even 15 grams of ketone salts. I’ve taken 10 grams at once of Potassium D-BHB ketone salt and was able to measure only 0.5 mmol/l using Digital Ketone Breath Meter which measures Acetone ketone in breath.

So, it means you need to take at least 7 pills at once, while the bottle has only 90 pills in total.

Now, you can see why you see no results after taking 3 or even 6 pills at once.

What can you do?

1. If you usually practice Intermittent Fasting for at least 16 hours, then your body, most probably, is already got used to producing ketones. Then, possibly, you don’t need to take more than 6 pills at once to induce ketosis on the last hours of your fast. Pay attention, studies show that BHB salts are much more effective taken in a fasted state [ref #2].

2. If you practice ketogenic diets or very low carb diets, then too, you possibly can induce exogenous ketosis between meals with 6 to 9 pills taken at once.

3. If you do intensive exercises like cycling, spinning or weight training for at least 60 minutes or more, then, again, in a resting period between meals taking 6-9 pills at once may help you induce ketosis.

In other cases, studies show that regular people who don’t practice one of the above need at least 3.75 grams of BHB salts taken at once! [ref #1]

Moreover, the dosage in various studies was 3.75 grams, 7 grams, 12.75 grams, 22.1 grams, 42.2 in one sitting! [ref #3].

So there you have it, taking 3 pills, 3 times a day won’t work for most of regular people.

References:

1. Stefan M, Sharp M, Gheith R, Lowery R, Wilson J. The Effect of Exogenous Beta-Hydroxybutyrate Salt Supplementation on Metrics of Safety and Health in Adolescents. Nutrients. 2021 Mar 5;13(3):854. doi: 10.3390/nu13030854. PMID: 33807731; PMCID: PMC8000900.

2. Saris CGJ, Timmers S. Ketogenic diets and Ketone suplementation: A strategy for therapeutic intervention. Front Nutr. 2022 Nov 15;9:947567. doi: 10.3389/fnut.2022.947567. PMID: 36458166; PMCID: PMC9705794.

3. Clarke K, Tchabanenko K, Pawlosky R, Carter E, Todd King M, Musa-Veloso K, Ho M, Roberts A, Robertson J, Vanitallie TB, Veech RL. Kinetics, safety and tolerability of (R)-3-hydroxybutyl (R)-3-hydroxybutyrate in healthy adult subjects. Regul Toxicol Pharmacol. 2012 Aug;63(3):401-8. doi: 10.1016/j.yrtph.2012.04.008. Epub 2012 May 3. PMID: 22561291; PMCID: PMC3810007; Prins, P.J., D’Agostino, D.P., Rogers, C.Q. et al. Dose response of a novel exogenous ketone supplement on physiological, perceptual and performance parameters. Nutr Metab (Lond) 17, 81 (2020); Holland AM, Qazi AS, Beasley KN, Bennett HR. Blood and cardiovascular health parameters after supplementing with ketone salts for six weeks. J. insul. resist. 2019;4(1), a47.