Shake diets restrict the body of carbohydrates when eating carbohydrates the body breaks them down into glucose. This glucose is absorbed into the bloodstream. The pancreas releases a hormone called insulin. Insulin is needed to move glucose from the blood into the cells, where it is used as a source of energy. The small amount stored in our liver and muscle is called our Glycogen stores. Overeating of carbohydrates cause’s the body to store them as fat and our fat stores are unlimited! By restricting our body of carbohydrates our body then looks to our stored Glycogen for energy. Glycogen is stored in the liver and muscles. Glycogen is stored with molecules of water as the stores are used for energy the water is released hence why you loose most weight in the first week. For every 1gram of Glycogen it is stored with 3 molecules of water. Once all the Glycogen has been depleted our body taps into our fat stores. Our body using these fat stores is called Ketosis.
What is Ketosis?
When our body is breaking down fat for energy Ketones molecules are produced. Some of the Ketones are used for energy for the heart muscle and kidneys, brain cells are also able to use Ketones for part of there energy. But there is one molecule called acetone, that cannot be used it is excreted as waste, this is what can give you the distinctive bad breath. You can purchase Ketone tester sticks that you dip into your urine to see if Ketones are present and therefore in Ketosis and fat burning. Most shake diets only put you in a mild state of ketosis and therefore it may not register.
Is Ketosis bad?
As your body adjusts you may suffer some mild symptoms.
- Bad breath
- Feeling a bit off
To remain in fat burning you need to continue to restrict carbohydrate intake.
If you do have carbohydrates you will knock yourself out of Ketosis and it can take up to 48 hours to start fat burning again. So is it really worth eating that bread!
Diets that restrict carbohydrates totally are very dangerous. Look for a program that has a minimum of 70 grams per day. Generally the milk shake sachets, fruit and vegetables you will be having will contain enough carbohydrates to meet these minimum requirements. What do the shakes contain? Shakes contain predominately carbohydrates, protein and fats. Vitamins and minerals, physillium husks, fructose, lactose, glucose, Lecithin, Whey protein, Selenium, Xylitol, Alginic Acid, Cactus fibre, Inulin.
What is GI?
Glycemic index is a rating given to carbohydrates depending on how they affect our blood sugar levels with 100 for table sugar as the comparison. Low GI foods produce a gradual rise in our blood sugar and insulin levels by virtue of their slow digestion and absorption. They keep you fuller for longer so are therefore beneficial in your diet. High GI produce a rapid spike in our blood sugar levels leaving us feeling hungry in a short time period. Category GI Value Low Less than 55 Medium 55-69 High 70 and above(Maybe a table)
What is your BMI?
Our body mass index is your weight in relation to your height. This index is used to assess obesity rates.
- BMI = weight (kg)
- Height 2 (m)
- BMI < 20 Underweight
- BMI 20 – 25 Healthy Weight Range
- BMI 25 – 30 Overweight
- BMI 30 – 35 Obese
- BMI 40 + Very Obese
Waist measurements are also an indicator of if you’re carrying excess weight.
- Women over 80cm
- Men over 94 cm
If your waist measurement is over these your risk of developing serious health conditions such as Diabetes and Heart Disease are increased.