Paleo For Liver Health
Liver isn’t just something that you eat (although that’s important too, and you can read about it here). It’s also something that you have, and your own liver is definitely an organ you want to take care of: it’s responsible for crucial functions like cholesterol synthesis, detoxification, and fat metabolism. Without a healthy liver, none of us would last very long, so learn how to keep yours humming along smoothly. One way of doing this is to think about problems you’d like to avoid. There are a few different types of liver problems: Alcoholic hepatitis: fat deposits on the liver and liver breakdown caused, as the name implies, by excessive alcohol consumption Non-alcoholic fatty liver disease (NAFLD): accumulation of fat deposits on the liver in people who don’t drink. Non-alcoholic steatohepatitis (NASH): a more severe form of NAFLD. Autoimmune hepatitis: liver inflammation caused by an autoimmune attack on liver cells. Liver problems don’t get a lot of press, except as an occasional footnote on the complications of obesity or alcoholism, but that’s not because they don’t exist. This paper estimates the prevalence of NAFLD alone at 20-30% in developed countries! In the overweight and obese, rates are even higher. But these patients often fly under the radar because subclinical liver problems develop slowly and often show no symptoms until the disease is very far advanced. The implication of this is that even if you don’t notice anything wrong, you might still be having liver trouble on the inside. So what causes all these inflammatory conditions, and how can diet affect them? How does Fat Get in the Liver? Fat can accumulate on the liver from 3 different sources: Release of fatty acids from body fat deposits Dietary fat that “sticks” to the li Continue reading >>
8 Things To Consider Before Starting A Low Carb Ketogenic Diet
People often ask me what particular things to consider before starting a low carb ketogenic diet. I strongly believe that the ketogenic diet is NOT a fad diet that will disappear again in a few years’ time like so many other dietary approaches. There is a lot of solid evidence behind it that shows us what predictable metabolic changes happen when someone starts reducing carbohydrates and upping fat intake. BUT there are definitely a few caveats that are worth mentioning and that everybody needs to take on board before starting out. So, here you go, 8 things to consider before starting a low carb ketogenic diet: #1 Get Professional Support I know I keep saying it but ideally you’re able to find an experienced healthcare practitioner that can set up or fine tune a meal plan for you, save you from the major pitfalls at the beginning and make sure you’re set up with your macronutrients depending on your needs. Trust me, it’s not complicated at all once you know what you’re doing but figuring it all out by yourself can turn a lot of people off the diet. Epileptic patients definitely have to discuss the ketogenic diet with their neurologist- never just “give it a go” without telling him or her! Medication might need to be adjusted and many other factors need to be taken into consideration, especially with children. Because I know that it’s not always possible to afford/find a suitable practitioner if you want to try a ketogenic diet for general health or weight loss, I do my best to guide you through the process and make sure you’re off for a good start! #2 Blood Tests Please get some blood work done before you get started to make sure you don’t suffer from any underlying conditions. I always have a standard battery of tests that I require from each client Continue reading >>
The Hidden Dangers Of A Low Carbohydrate Diet
If you’re a frequent visitor to this website, or listener to the BenGreenfieldFitness podcast, you’ve probably gotten the idea that I’m a pretty big fan of limiting your carbohydrate intake. And you’d be right. To understand why low carbohydrate eating can bestow some significant health and performance advantages, check out my Perfect Health Diet interview with Paul Jaminet, or listen to the perils of constantly elevated blood sugar levels in this episode with Nancy Appleton: Which Foods Contain Hidden Sugar That You Didn’t Even Know About. Or go read about how physically active individuals may be able to actually benefit from strategic low carbohydrate intake in my article 4 Reasons To Think Twice About Eating Carbohydrates Before A Workout or (if you’re a Rock Star Triathlete Academy member) you can read 5 Ways to Get A Big Carbohydrate Restricting Performance Advantage. In a nutshell, pun intended, as you begin to increase carbohydrate consumption above the levels that you need for survival or periods of intense physical activity, you lose your ability to rely on fat burning mechanisms, and you experience the damaging effects of chronically elevated blood sugars, including neuropathy (nerve damage), nephropathy (kidney damage), retinnopathy (eye damage), increased cardiovascular disease risk, potential for cancer progression (tumor cells feed on sugar) and bacterial or fungal infection. Unfortunately, whether due to a misinterpretation of what low carbohydrate dieting actually is or an “all-or-nothing” approach to restricting carbohydrates or perhaps the influence of low-carbohydrate-done-wrong diets like Atkins, many people (and especially athletes) try or attempt to try a low carbohydrate diet and end up messing the whole thing up, experiencing the Continue reading >>
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Keto: The Best Fatty Liver Diet
Fatty liver disease is exactly what the name suggests – a disease characterized by the build up of fat in the liver. There are two main types of fatty liver disease: Nonalcoholic fatty liver disease Alcoholic fatty liver disease (also called alcoholic steatohepatitis) Both types of fatty liver disease are diagnosed when fat makes up at least 10% of the liver, but the cause of the fat build up is different for each type. The cause of alcoholic fatty liver disease is obvious. The amount of alcohol it takes to cause fatty build up in the liver, however, is not so obvious. The Liver Foundation suggests consuming no more than 14 drinks a week for men and 7 drinks a week for women. Anything more than may cause fat to build up in the liver. The treatment for alcoholic fatty liver disease is simple enough — stop drinking alcohol. Studies confirm that cessation of alcohol consumption can reverse alcoholic fatty liver disease. However, the cause and treatment of nonalcoholic fatty liver disease are not as obvious. This is because many different factors (other than alcohol) can cause fat to build up in the liver. The Truth About Nonalcoholic Fatty Liver Disease Nonalcoholic fatty liver disease affects 20-30% of adult populations in developed countries, but the mechanisms underlying its cause are incompletely understood. We can, however, take some clues from other common diseases to figure out why this happens. In epidemiological studies including people with type 2 diabetes, 62 to 69% of them also had nonalcoholic fatty liver disease. Another study found that 50% of patients with dyslipidemia (abnormally elevated cholesterol levels) had nonalcoholic fatty liver disease. Obesity, metabolic syndrome, and heart disease are also closely linked with nonalcoholic fatty liver disease Continue reading >>
Elevated Liver Numbers
Is this a hypothetical question, or did your liver enzymes go up after starting Paleo? If anything, I would think liver enzymes should go DOWN. It's very common for high-carbers to have fat deposits in their livers (fatty liver infiltration), and that will increase the liver enzymes. (I had this, and it went away on Paleo.) If you stop ingesting things that hurt your liver (fructose, sugar (because it's 1/2 fructose), alcohol, tylenol), your liver can gradually heal itself and the enzymes will go down. I would think your BUN (Blood Urea Nitrogen, which is a marker of kidney function) could go up a little from the extra protein, but not enough to go out of range. My ALT/AST is far better since starting low carb close to paleo diet. Here are results in last 5 years in U/L (ranges from lab are also given). Only last year is on diet. ALT: 41↑ (10-35), 50 (0-55), 49 (0-55), 32 (-42), 30 (0-55) AST: 30 ( 5-34), 26 (5-34), 19 (5-34), 44↑ (<37), 18 (5-34) eating lots of raw vegetable carries an inherent risk of eating hepatitis contaminated raw food. to my knowledge this would be the only risk for elevated liver enzymes on the paleo diet. To reduce the risk wash your raw foods or cook them. i have been vaccinated, i eat mine raw. Paleo rules. i have never heard of a liver number, the question sounds incomplete but i will add that the enzymes of liver origin are indicative of the cellular turnover rate of liver cells. i have not herd that the paleo diet increase liver cellular turnover rates. Yea, I also had a scare with this too. I've been Paleo for about 2 years now and the last time I had my blood work done my doctor made me run a bunch of tests on my kidney and liver bc my numbers were high. I told specifically what my diet looked like to the letter. I think they were el Continue reading >>
Blood Tests On Low Carb / Keto Diets Simplified
The lazy health nut’s guide to getting the most out of the least amount of blood letting possible. Disclaimer This is not medical advice, it is just the collation of the latest information we have on what’s actually useful to get tested for, and what it means in general. Seek out advice of doctors and specialists to interpret your own results, armed with the best information you can get. Shortcuts Overview One of the big problems with being conscious about your health and undertaking a low carb or even ketogenic regime is that you can start obsessing about plasma/lipid biomarkers etc, especially if you’re new to all this and still worried about silly little things like cholesterol etc. So the point of the information presented here is to simplify as much as possible for the average healthy’ish person who doesn’t want to stress about all the gazillions of tests and biomarkers that are specific to a limited subset of health maladies, but just wants a basic overview of the tests that tell you most of what you want to know. Most tests aren’t particularly telling on their own, but taken together several biomarkers are an indicator of where things are at, and if you are trying to diagnose a specific issue, you’ll need to research what other tests and results are of use to your situation. What we have identified here are the basic tests available from a regular lipid panel which by themselves can tell you fairly reliably where things are at for your overall health, and if you’re so inclined can investigate further with more complicated and expensive diagnostics. HbA1c Glycation/CVD/diabetes Triglycerides LDL particle density (CVD risk) ALT Fatty liver disease GGT Liver function Urate Kidney function Troponin Heart muscle damage The useful basic tests to get HbA Continue reading >>
Research Review: Lean Liver With A Low-carb Diet
Note to readers: We wrote this article in 2011. Since then, based on the latest scientific research and lots of client experience, we’ve updated and refined our position on low carb diets. To read our most recent thoughts on this topic, check out: Carb controversy: Why low-carb diets have got it all wrong. Generally people are suspicious of low-carb diets — not because of the carbs, but because of the fat. They worry: Fat makes you fat! My triglycerides and cholesterol will go up! My arteries will clog! The food pyramid says I should cut down on fat and eat more grains! Your doctor, mother, grandmother, next door neighbour and even governments have been telling you that fat is bad and a low-carb/high-fat diet might help you lose weight now, but you’re putting your health at risk. Once, even I thought that although people could (maybe, temporarily) lose weight on low-carb diets, they’d be harming their health in the process. So let’s answer this question definitively: Are you putting yourself at risk by going on a low-carb diet? No. In fact, there’s a good chance you’re making yourself healthier. The truth about low carbohydrate (aka high fat) diets Over the last decade, many studies have found that if you eat a diet that is lower in carbohydrate and higher in fat: You will lose weight. Your triglycerides will go down. Your HDL (“good”) cholesterol will go up. Your cardiovascular health will improve. Not convinced? I’m not surprised. It seems that every week there’s a new “healthy” way to eat. It’s normal to feel suspicious. Let’s look more closely at how a diet higher in carbohydrates leads to fat gain, and how that results in higher blood triglycerides. Fat doesn’t make you fat; carbohydrates make you fat For years you’ve heard “fat Continue reading >>
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The Influence Of Ketogenic Diet On Liver Function In Children And
J Compr Ped. In Press(In Press):e12609. doi: 10.5812/compreped.12609. Research Article Adolescents with Intractable Epilepsy Shahabeddin Rezaei,1,2 Mona Kavoosi,1 Reza Shervin Badv,3 Mahmoud Mohammadi,3 Gholam Reza Zamani,3 Mahmoud Reza Ashrafi,3 Mir Saeed Yekaninejad,4 and Maryam Mahmoudi1,5,6, * 1Department of Cellular Molecular Nutrition, School of Nutritional Sciences and Dietetics, Tehran University of Medical Sciences, Tehran, Iran 2Students’ Scientific Research Center, Tehran University of Medical Sciences, Tehran, Iran 3Paediatrics Centre of Excellence, Department of Paediatric Neurology, Children’s Medical Centre, Tehran University of Medical Sciences, Tehran, Iran 4Department of Epidemiology and Biostatistics, School of Public Health, Tehran University of Medical Sciences (TUMS), Tehran, Iran 5Pediatric Gastroenterology and Hepatology Research Center, Children’s Medical Center, Tehran University of Medical Sciences, Tehran, Iran 6Dietetics and Nutrition Experts Team (DiNET), Universal Scientific Education and Research Network (USERN), Tehran, Iran *Corresponding author: Maryam Mahmoudi, Associate Professor of Nutrition, Department of Cellular and Molecular Nutrition, School of Nutritional Sciences and Dietetics, Tehran University of Medical Sciences, Tehran, Iran. P.O. Box: 14155-6447. Tel: +98-2188955698, E-mail: [email protected] Received 2017 April 13; Revised 2017 May 04; Accepted 2017 July 23. Abstract Background: High-fat content and carbohydrate restriction of the ketogenic diet (KD) increases the workload of some organs, especially the liver. Moreover, most of the antiepileptic drugs (AEDs) are metabolized in the liver; therefore, the function of the liver could be influenced during the treatment with KD. This study was un Continue reading >>
The Ketogenic Diet Plan. Is It Good For Liver Disease?
In this article I am going to give you details about a Ketogenic Diet, the dangers of low carb diets and some of the benefits. Remember low carb diets can be very good for liver disease sufferers. Just a quick word of CAUTION. You should always check with a medical professional/dietician before deciding to start a diet like this! Whilst low carb diets were all the rage at one time nowadays, based on the research gathered, the high levels of stimulant hormones created can cause thyroid issues, heart irregularities and blood pressure issues for some, whilst the rest of us simply feel more healthier. The objective of a ketogenic diet is to get the bodies metabolic system into a state of ketosis. This is where you start to burn fat cells for all your energy needs. Ketosis is a proven process that encourages the body to survive during times when no food is available to you. It has been shown to improve disease conditions such as Autism, Epilepsy , Alzheimer’s, Cancer and a few others. So how does a Ketogenic diet help with liver disease? Glad you asked. When you read on you will see that this type of diet trains the body to burn fat as opposed to sorting it and placing it around the body and then storing any access in the liver which causes liver disease. Read this article first so you have a better understanding of non-alcoholic fatty liver disease. Do I need to be concerned about the “dangers of low carb diets”? Firstly, you need to be aware that most trained doctors don’t really understand the effects that eating different foods have on the body, so you may be told that ketosis is dangerous. This is because many doctors confuse ketosis with ketoacidosis which are two different conditions. In my honest opinion the “dangers of low carb diets” are really just hyp Continue reading >>
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Atkins Diet And Liver Problems
While it is undetermined whether or not the Atkins Diet can actually cause liver problems, replacing carbohydrates with protein, as the Atkins Diet recommends, is not recommended for people with existing liver ailments. Your liver is primarily responsible for metabolizing energy from carbohydrates, fats and protein, and the Atkins Diet creates a dietary imbalance of these nutrients, directly affecting how your liver works. Conversely, one recent study indicates that such a low-carb diet might actually be advantageous for people suffering from nonalcoholic fatty liver disease, or NAFLD, however. The Atkins Diet sends your body into a state of ketosis, in which it must resort to burning fat for energy rather than the quick and easy energy of carbs. This results in weight loss, at least short term. But it is primarily your liver that metabolizes fat for energy. Therefore, if you enter ketosis per the guidelines of the Atkins Diet, it makes your liver work harder, according to the website Hep C Primer. If your liver is not working at peak efficiency to begin with, ketosis can cause even more damage and be potentially life threatening. Impact of Increased Protein Protein helps to repair damaged tissue. According to the American Liver Foundation, it can regenerate liver cells. But like the processing of fat involved in ketosis, protein is harder for your liver to metabolize as well. For cirrhosis, the American Liver Foundation recommends a balanced diet that includes protein for cell health and suggests that you speak to your physician about how much you should be ingesting so as not to tax your liver by consuming too much. Impact of Reduced Carbohydrates If you have liver disease, you should eat more carbohydrates, not less, because they are easier for your liver to process, Continue reading >>
Is Dietary Ketosis Harmful To The Liver?
The mild dietary ketosis, such as that which is experienced during the Weight Loss phase of the Lean for Life program, is not harmful to individuals with a normal, healthy, functioning liver. Here is some information about ketosis that may help you to understand its role in weight loss: The carbohydrates you eat are converted to glucose, which is the body’s primary source of energy. Whenever your intake of carbohydrates is limited to a certain range, for a long enough period of time, you’ll reach a point where your body draws on its alternate energy system, fat stores, for fuel. This means your body burns fat and turns it into a source of fuel called ketones. (Ketones are produced whenever body fat is burned.) When you burn a larger amount of fat than is immediately needed for energy, the excess ketones are discarded in the urine. Being in ketosis means your body has burned a large amount of fat in response to the fact that it didn’t have sufficient glucose available for energy needs. Dietary ketosis is among the most misunderstood concepts in nutrition because it is often confused with ketoacidosis, which is a life-threatening condition most often associated with uncontrolled insulin-deficient Type 1 diabetes. In the Type 1 diabetic, the absence of insulin leads to a toxic build-up of blood glucose and an extreme break-down of fat and muscle tissue. This condition doesn’t occur in individuals who have even a small amount of insulin, whether from natural production or artificially administered. Dietary ketosis, however, is a natural adjustment to the body’s reduced intake of carbohydrates as the body shifts its primary source of energy from carbohydrates to stored fat. The presence of insulin keeps ketone production in check so that a mild, beneficial ketosis Continue reading >>
Short-term Effects Of An Ad-libitum Low-carbohydrate Non-ketogenic Diet Coupled With Metformin On Liver Enzymes
Abstract: Weight loss was shown to be associated with improvements in liver enzymes and improvements of nonalcoholic fatty liver disease (1). Improvements in liver histology by improving insulin sensitivity with the use of metformin have been documented; however several of these findings are still controversial (2). Few studies have reported on the short-term effects of a dietary intervention on liver enzymes, albeit on the effect of an ad-libitum, low carbohydrate non-ketogenic high-protein diet coupled with metformin. Evidence has also shown that liver enzymes may transiently increase immediately after weight loss with a very low calorie diet (1). The aim of this study is to investigate the short-term effect of an ad-libitum, low carbohydrate non-ketogenic high-protein diet on liver enzymes; particularly aspartate aminotransferase (AST or SGOT) and alanine aminotransferase (ALT or SGPT) coupled with metformin. Patients were instructed on the diet and placed on metformin (average of 1945.6±51.8 mg/day). No restrictions on use, amount, or type of fat were made, although the use of canola and olive oils was recommended. The diet provided 130-150g of carbohydrate per day to prevent ketosis. In this post hoc analysis of an existing database, only 48 non-diabetic patients who attended our clinics without known hepatic disease had blood tests done after 2 months of initial consultation. The following data were collected: weight, fasting blood sugar, fasting insulin, cholesterol, triglycerides, HDL- and LDL- cholesterol, SGOT, SGPT; HOMA-IR and BMI were calculated. Compared to baseline, data emanating from these 48 patients (37 men and 11 women; 8 overweight and 40 obese), average age of 35.2±1.5 years, revealed the following: a significant decrease in weight (109.8±3.3 vs Continue reading >>
The Effects Of Low Carbohydrate Diets On Liver Function Tests In Nonalcoholic Fatty Liver Disease: A Systematic Review And Meta-analysis Of Clinical Trials
Go to: Abstract Although several observational and experimental studies have examined the effects of low carbohydrate diets (LCDs) on nonalcoholic fatty liver disease (NAFLD), there are considerable inconsistencies among studies. We summarized the effect of LCDs on liver function tests, including intrahepatic lipid content (IHLC), alanine transaminase (ALT), aspartate aminotransferases (AST), and gamma-glutamyl transferase (GGT) in patients with NAFLD. PubMed, ISI Web of Science, Scopus, and Google Scholar databases were searched for relevant publications until July 2014, resulting in ten relevant papers that were included in meta-analysis. Related articles were found by searching Medical Subject Heading terms of “NAFLD” in combination with “low carbohydrate”. For this meta-analysis, we used mean differences and standard errors of liver function biomarkers. Summary effect and corresponding confidence interval (CI) were estimated using random effect models. Heterogeneity between studies was assessed using Cochran's Q- and I-squared tests. Our search led to ten eligible papers that evaluated serum ALT levels (n = 238), nine reported serum AST levels (n = 216), five reported serum GGT concentrations (n = 91), and four assessed IHLC (n = 50). LCD decreased IHLC by −11.53% (95% CI: −18.10, −4.96; I2 = 83.2%). However, the effect of LCD on liver enzymes was not significant. Mean differences for the effects of LCDs on ALT, AST, and GGT were −4.35 IU/L (95% CI: −12.91, 4.20; I2 = 87.9%), −1.44 IU/L (95% CI: −4.98, 2.10; I2 = 61.4%), and −7.85 IU/L (95% CI: −29.65, 13.96; I2 = 99.4%), respectively. LCD consumption in subjects with NAFLD led to a significant reduction in IHLC, but did not significantly affect the concentration of liver enzymes. Keywords: Continue reading >>
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Fatty Liver Disease And Ketogenic Diets
Fatty liver disease is a condition in which the liver becomes clogged with excess fat due to elevated triglyceride levels within the body. The condition is strongly linked to insulin resistance, metabolic syndrome and prediabetes. When the fat stored in the liver accounts for more than 10% of the liver’s weight, the function of the liver becomes compromised, and the liver can't metabolize insulin and fine tune blood sugar levels as it would normally. This type of liver disease is called non-alcoholic fatty liver disease (NAFLD) or hepatic steatosis and if left untreated, it can result in liver damage or liver cancer. What Causes NAFLD? High Triglycerides High blood triglyceride levels associated with high carbohydrate and fructose consumption. The elevated triglycerides which cause fatty liver disease are a direct result of a diet which is high in carbohydrates, and specifically, high in fructose. Studies have shown that fructose consumption elevates blood pressure, sky rockets triglyceride levels and increases inflammation and insulin resistance in the liver. Insulin resistant body systems. A high carb consumption and lack of exercise is strongly associated with the development of overall body insulin resistance and high triglycerides levels. See this study, and this study shows that a high carbohydrate diet is linked to liver dysfunction. Vegetable Oil Consumption High levels of vegetable oil consumption. Vegetables oils contain omega-6 polyunsaturated fats which are inflammatory when consumed in large amounts. In addition, they are often hydrogenated to solidify them, and this introduces trans-fats which can also damage the liver. The most prevalent are corn, canola, and soybean oil. These oils are commonly found in commercial mayonnaise and salad dressings. Altern Continue reading >>
Restoring Liver Function With Lchf?
I received an e-mail from Eduarda Castro, whose husband was diagnosed with Gilbert’s syndrome when he was a teenager. This is a relatively common and benign hereditary cause of sporadic jaundice (yellowing of the skin due to elevated bilirubin levels) caused by the liver not being able to get rid of bilirubin at the normal pace. Here’s her story on how her husband normalized his liver function: The Email Dear Andreas, Me and my husband have done a Low Carb LOW Fat diet for the last couple of years but for the last month we changed it to an LCHF diet. We had some blood tests done last week and we were astonished with my husbands results. He was diagnosed Gilbert’s syndrome when he was a teenager and now (he is 36 years old) for the first time, his bilirubin hit normal levels. His doctor always told him to avoid sugar, fat and not to exercise too much. For years he followed his advice. For the last two years (on LCLF) the only recommendation he followed was to avoid sugar and fat. He exercised 3 times a week. His bilirubin decreased. Pink and red lines denote the lab’s reference range for direct bilirubin. Weight stable from 2008 to present. Over the last month he has changed to a LCHF diet. He started to eat a lot of fat (butter, olive oil, coconut oil, red meat, oily fish, avocado…) and continued to exercise about 3 times a week. We though this might interest you so I’m including a spreadsheet with the data and a couple of graphs with his results over time. Please feel free to contact us if you want any more details. We love the work you are doing and we are planning on creating a blog in Portugal to spread the word. ;) Kind regards! Eduarda Castro Very cool! I don’t know if this is just a fluke or if the LCHF actually helped with the Gilbert’s syndrome. Continue reading >>
