The Ketogenic Diet 101: A Detailed Beginner’s Guide
I’m about to embark on my 3rd time starting a ketogenic diet. I see great results every time I get back to doing keto and I thought I would share this awesome article by my friends over at Authority Nutrition. This article was originally published by Authority Nutrition and is being republished on my website with permission. I couldn’t write a better article so I’m happy they allowed me to republish it for you all. I hope that you consider this way of eating, which is very much Paleo (with the optional addition of dairy), if you need to kickstart your weight loss, like I do (again)! If you would like to use a free Ketogenic meal plan, then check out these free meal plans by I Breathe I’m Hungry or snag the Ketogenic Cookbook. The ketogenic diet is a low-carb, high-fat dietthat offers many health benefits. Over 20 studies show that this type of diet can help you lose weight and improve health (1). Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease (2, 3, 4, 5). This article is a detailed beginner’s guide to the ketogenic diet. It contains everything you need to know. What is a Ketogenic Diet? The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7). Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, Continue reading >>
How To Achieve Ketogenic Gains With A Paleo Diet
The Paleo diet approach shares many similar traits to a ketogenic diet and a few modifications to your Paleo diet may make it possible to achieve the best of both worlds. In part one of this series on ketogenic diets, Christopher Clarke outlined the physiology of a ketogenic diet and its significant benefits with a myriad of chronic health conditions including weight gain, diabetes, metabolic syndrome, cardiovascular disease, neurological conditions and certain cancers.1,2 Now, the practical part… How can you transform your Paleo diet into a ketogenic Paleo approach? #1 Reduce Your Carb Intake If you’re following a Paleo approach, you’re likely already eating a moderate to low-carb diet, so it will probably be easier than you think to reduce your carb intake a little further to begin the shift into a ketogenic state. Root Veggies vs. Cruciferous Veggies The general guideline for carb intake on a ketogenic diet is 30-50g per day.3 Practically speaking, this usually involves shifting from Paleo-friendly root vegetables to cruciferous veggies and leafy greens. For example, one cup of sweet potato provides 27g of carbs, while 1 cup of broccoli yields only 6g. Starchy, carb-dense veggies can also be swapped out for leafy greens like arugula, spinach, mustard greens, etc. which carry minimal amounts of carbs. Figure 1.0 – Carbohydrate in Root & Cruciferous Vegetables Reduce Fruit Intake – Swap Out for Berries Fruit is tremendously nutrient-dense. However, it can pack a significant carb punch. From an evolutionary perspective, our ancestors’ intake would likely have plummeted after the fall and throughout the winter months. On a ketogenic diet, you want be able to eat large amounts of fruit, but you can tweak your fruit selection to reduce total carb intake. The fo Continue reading >>
The Paleo Guide To Ketosis And Ketones
Read more from out #PALEO primer here. If you spend any time in the Paleosphere, you’re bound to come across the word ketosis. And depending on whom you ask, this metabolic condition is either “a magical weight-loss formula” or an invitation to exhaustion. You’ll also hear the word ketones batted around. Here, we break it all down (so to speak). What is Ketosis? Ketosis is a metabolic process in which the body relies on stored fat for energy. Normally, our main fuel source is glucose, which our body derives from carbohydrate-rich foods such as grains, beans, veggies, and fruit. If glucose is available, our bodies will use that first as it is the easiest and quickest to metabolize. If there’s no glucose available–because, for instance, you’re on a super low-carb high-fat diet–your body will switch to breaking down and converting stored fat for energy. A byproduct of burning fat for fuel is a buildup of acids in the body called ketones. A high level of ketones, as measured in the blood or urine, indicates a state of ketosis. The most common reason (other than medical) to put your body into ketosis is to lose weight. According to the blog PaleoLeap, “when the body is already running on fat for fuel, it’s metabolically easy to burn the stored fat already on the body as well as the fat obtained through the diet.” Some research has shown ketosis can be beneficial to certain health conditions. One 2008 study, nicknamed the Spanish Ketogenic Mediterranean Diet, put a group of obese subjects on a diet similar to a Paleo meal plan (high in healthy fats and micronutrients) and found that as well as losing weight, the subjects improved their blood pressure numbers, fasting glucose levels, and cholesterol profiles. Other studies have indicated that ketosis may Continue reading >>
Keto Vs Paleo Diet – What’s Best For Me?
The Ketogenic Diet and Paleo Diet are two of the most popular weight loss diets, and you'll find that they both have a lot in common! They both promote a diet low in carbohydrates and processed food and an increased in intake in protein, veggies, and other natural foods. Many people have tried both diets and seen great success in their weight loss efforts. But which is better? Are either of the diets more effective than the other? Most importantly, is it the diet YOU should try? Read on to find out everything you need to know about these two diets and how they stack up against each other… The purpose of restricting your intake of carbs is to create a metabolic state called ketosis. It causes the body to use fat as a source of energy instead of glucose (aka carbs) in the blood and liver. When carbs are restricted low enough, the body produces ketones which can be used as energy. A Look at the Diets Before we get into the pros and cons of each, let's take a closer look at what the diets are all about: The Paleo Diet -- The Paleo Diet is built around the belief that our Paleolithic-era ancestors ate much healthier than we did, as they consumed only food that they hunted or gathered. This means no dairy products, no grains, and certainly no refined foods! The diet is heavy on fish, meat, veggies, fruits, nuts, and seeds. The Ketogenic Diet -- The Ketogenic Diet is a diet that revolves around the "high-fat, low-carb" principle. This is intended to promote a better ketogenic (fat-burning) balance in the body. The diet is founded on the concept that the human body burns carbs as its primary energy source, but it can also burn fat. By changing up your diet, you consume foods that encourage your body to burn fat for fuel instead of carbs. This makes it easier for your body to Continue reading >>
Low Carb Diets: What’s The Difference Between Keto, Paleo, And Whole30?
I wish that my 90s teenage self could see the diet trends of today. SHE WOULD DIE. My diets back then (you know, when I didn’t NEED a diet but thought I did) were fat free. Like: totally. Today’s low-carb (often high fat diets) would have seemed like insanity. But even now it can seem crazy because there are so many low-carb-ish diets. So what’s the difference between Keto, Paleo, and Whole30? This post contains affiliate links! This means at no extra cost to use, purchases made after clicking through a link may result in a commission to me. What’s the Difference Between Keto, Paleo, and Whole30? There are a ton of other kinds of diets that are in this sort of realm, but I keep hearing about these three lately. Everyone I know seems to be trying ONE of them. In my mind, they were all sort of jumbled up. So let’s clear up the confusion between keto, paleo, and Whole30! Keto or the Ketogenic Diet This has become a big one for our family as my husband has recently became involved with Pruvit, a company selling ketones. (More on that later.) I have several friends posting UNREAL photos online of how they’ve changed since trying keto. What’s the basic premise? Ketosis is the process wherein your body is using fat for energy, not carbohydrates. This means that your body will start fueling itself by burning up your fat storage. YES! More than just a low-carb diet, it is a HIGH FAT diet. This is really different than some of the other things I’ve tried (like South Beach or when I tried Nutrisystem a few years back) because often even those mostly-low-carb diets encourage low fat and are high in lean proteins like chicken breasts. Your body produces ketones when blood sugar is in short supply. Excess proteins can even be converted to blood sugar, which is why lea Continue reading >>
Should You Combine A Ketogenic Diet With Paleo?
Have you noticed that you feel better after adopting a Paleo diet? There’s actually one more tweak to your diet that you can make to feel more energized, lose weight faster, and become mentally clearer. That tweak is to convert your Paleo diet to a Paleo/ketogenic (Keto) diet. Fair warning, a Keto diet isn’t appropriate for all people, but by the end of this article you will know if giving it a try is worth it. A Crash Course In Keto Glycolysis and ketogenesis are the two processes that the body uses to produce usable energy for your cells. Glycolysis is dominant when carbohydrates are available. It involves converting glucose into pyruvate, which produces a net gain of ATP (Adenosine Triphosphate, the basic unit of cellular energy). But when your carbohydrate stores run out, that’s when it’s ketogenesis’ time to shine. Compared to the small amount of carbohydrate stores you have at any time, you have a massive reserve of fat that can be used for energy. Through ketogenesis, stored fat is broken down and converted to ketone bodies (a type of molecule) which can then be used to create ATP. When your body is relying on ketone bodies for energy, it is said to be in a state of ketosis. The image below shows a simplistic version of these two energy systems. Note that almost all of the ATP is made in the dark blue citric acid cycle (TCA) at the bottom. What is a Ketogenic Diet? Remember that ketosis only occurs when you are more or less out of carbs. A ketogenic diet is designed to keep you in ketosis, mainly by limiting how many carbohydrates you eat during a day. The typical starting guideline is 50 grams per day, but some people need to restrict further than that, while others can eat more and still remain in ketosis. It’s important to understand that the body Continue reading >>
Bulletproof Vs. Paleo Vs. Low-carb And Ketogenic Diets: What’s The Difference?
I was in my 20s when I started suffering from severe fatigue and cognitive dysfunction. I was 300 pounds, sick constantly, and almost had to drop out of grad school because I couldn’t concentrate. Back then, I thought my inability to think clearly and perform at high levels was some sort of moral failing. I would beat myself up. I would work harder and stay up later, trying to catch up with my peers. I tried every diet imaginable, including raw vegan and years of falling off the low-fat bandwagon. I hit the treadmill for hours every day. Nothing worked. So I took matters into my own hands. The Bulletproof Diet was born after a decade of working with some of the world’s top health and nutrition researchers. Over a span of about 15 years, I devoured thousands of research papers and books on human nutrition. I used my body as a testing ground to determine what worked best for my biology. The result is a diet that has helped thousands of people lose fat and gain the energy and clarity they thought they’d lost forever. So, what differentiates the Bulletproof Diet from other low-carb diets? Read on to find out. For an in-depth plan on how to boost energy and increase brain function in just two weeks, get your copy of Head Strong. Bulletproof vs. Paleo: The Big Picture If you were to map out the most popular diets, you’d see a vast spectrum of practices and plans ranging from low-fat vegan to high-fat, low-carb (HFLC). This deliciously fatty end of the spectrum is where the Bulletproof Diet and the Primal, Paleo, and Atkins diets would lie. The Paleo diet eliminates processed foods and focuses on what our paleolithic ancestors ate – mostly meat, plants, nuts, and seeds. The Bulletproof Diet is similar but designed to maximize your willpower by reducing cravings and m Continue reading >>
What Is Paleo Diet Vs Bulletproof Diet Vs Ketogenic Diet?
The Paleo , Bulletproof and Ketogenic Diets are three of the hottest lifestylediet plansout there these daysevery one of which burns up the internet and blogosphere about as intensely as they do excess body fat. Proponents of each swear by their results, with criticisms tending to focus primarily on a persons inability to adapt to their dietary guidelines (not on the science producing their gains). What is Paleo Diet vs Bulletproof Diet vs Ketogenic Diet ? Analysis & Review of the HottestDiet Plans Given the fact that the vast majority of cutting-edge research overwhelmingly supports the validity of Ketosis which is the FUNDAMENTAL BASIS for each of these dietsincredible gains can be achieved, and even sustained, even if one is only willing to commit to a fraction of their nutritional requirements Which is whyBlender Babes is providing our community with a straightforward and unbiased analysis and review of each of these cutting-edge dietary regimensall in the hopes that this valuable introductory information can be used to determine whether or not one of these nutritional philosophies may be right for you! Ketosis Understanding the Fundamentals The Paleo , Bulletproof and Ketogenic Diet Plans all produce incredible energy and staggeringly dramatic weight loss because they SEVERELY RESTRICT carbohydrate intake. This in turn radically shifts your metabolisms fuel source from that of sugar, to fatthe AMOUNTS and QUALITY of which establish the crucial differences between all of these diets And though the bio-chemical reactions taking place in the body while in ketosis are rather complicated, the only ketogenic concepts you need to understand are that the more good healthy fats you have in your diet The more efficient you are at burning excess body fat The sharper and more Continue reading >>
3 Things You Need To Know About The Ketogenic Diet
Once considered detrimental to health and body composition, dietary fat is now making a comeback in the world of diets and nutrition. The Ketogenic Diet – or, Keto Diet for short – is the center of conversation on this topic. Originally used as a method to treat epilepsy, many people are finding long-term health and weight-loss effects from this fat-burning food plan. Here are 3 things you need to know about the Keto Diet: 1.FAT Fat is where it’s at in this diet. It centers around constructing every meal with QUALITY dietary fat sources as the main component. Fatty meats and seafood, avocado, eggs and nuts are all examples of staples in the Ketogenic Diet. The rest of your meal should be comprised of a moderate amount of protein and little to no carbohydrates. 2. YOU DON’T NEED CARBS While glucose via carbohydrates is the most efficient fuel source for the body, it doesn’t need carb in order to survive. With an adequate abundance of fat in the diet, your body shifts into ‘fat-burning’ mode – which means it uses that fat and stored body fat for energy. It’s a process called ‘ketosis’ – which is where the Keto Diet gets its name from. 3. SIDE EFFECTS Many people who adapt to the Ketogenic Diet experience side effects that include: Weight Loss Decreased inflammation Relief from Metabolic Disorders Clear thoughts/heightened ability to focus While this covers the basics, there is SO much more to know about the details and health benefits of the Keto Diet. Article written by: Andi Petty Andi is a CrossFit Level 1 trainer and Paleo enthusiast. She is currently seeking her PNL1 certification from Precision Nutrition. Read more of her work and connect with Andi here. Photo Credit: Eduardo Roda Lopes via Unsplash Continue reading >>
How Can I Adopt A Paleo Lifestyle In Singapore?
I don’t embrace the Paleo diet but when eating at the hawker centre or food court, I used to just have a sizable plate of cut fruits from the fruit stall just for lunch two times a week. I also had a colleague who was a hardcore gym rat, and he would just get boiled chicken from the chicken rice stall without any rice. Mind you, he paid a bit more for the amount of chicken he was consuming each lunch. If you want to, you can also probably get a selection of protein and vegetables from the economical rice stall without any rice. These options may not be necessarily cheaper and your colleagues may initially look at you weird but they’ll get used to it. Continue reading >>
Paleo Vs. Keto: What’s The Difference?
Peas in a Pod, or Beets vs. Broccoli There are a lot of similarities between Paleolithic (Paleo) and ketogenic diets (KD), particularly when compared to the now discredited ‘Standard American’ low fat, high carbohydrate diet. As a result, people may reasonably assume that all low carb diets are pretty much equal in their nutrient contents and physiological benefits. Unfortunately, this is far from the truth, and the resultant confusion has distracted us from fully understanding how best to apply carbohydrate-restriction to improve individual well-being and function. The similarities between Paleo and keto cluster around what they exclude: all grains and grain products (refined and unrefined), peas and beans, and refined sugars. In addition, the paleo diet excludes all dairy (milk, cream, and cheese), whereas the ketogenic diet allows butter, full fat cream and natural cheeses. The differences between the Paleo diet and KD are many, including: Range of foods allowed Recommended amounts of protein Amounts and sources of carbohydrates allowed or recommended Type, quality, and quantity of science supporting diet safety and efficacy Most importantly, the source and consistency of fuel to supply brain energy needs – specifically the availability of ketones at adequate levels to replace glucose as the brain’s primary fuel FOOD TYPE PALEO KD Natural meats, poultry, fish (including ‘farmed’ sources) Allowed Allowed Eggs Allowed Allowed Full-fat dairy (cheese, butter, ghee, Greek yogurt, cream – including ice cream) Excluded Allowed High sugar fruit (orange, banana, apple, cherry, grape, peach, pear, pineapple) Allowed Excluded Low sugar fruit (berries, melon, tomato, avocado, olives, coconut) Allowed Allowed Non-starchy vegetables (lettuce, cauliflower, broccoli, c Continue reading >>
How A Paleo Ketogenic Diet Can Help You Lose Significant Weight
Trying and trying to lose weight but nothing getting you where you want to be? If this is the all too common problem you face, then it’s time to take a note from Kim Knoch from the Eat Fat Lose Fat blog and her new book, Kick the Weight with Keto, which is all about how a paleo ketogenic diet can help you lose weight. Now I must begin by saying there’s a BIG difference between nutritional ketosis, or “keto” for short, and ketoacidosis. You may have heard of ketoacidosis, which is a serious, medical condition. By contrast, a keto diet is a great way to help you burn fat, rather than glucose, as a source of energy. Kim’s Story Kim Knoch is the first person to admit she has struggled with her weight over the years, and this book about the ketogenic diet is a raw reveal to the struggles she’s faced trying numerous diets, with the highs and lows that will always come with dramatic changes to your lifestyle. Kim documents that she first began a Weston A Price diet some 7 years ago. Although initially seeing some weight loss, Kim soon began experiencing issues including joint pain, wild swings in blood sugar and mood swings. It wasn’t until 2012 that Kim started to employ nutritional ketosis, while incorporating a few things she had had success with through a paleo diet to form her now paleo keto diet. The Fat That Fuels You A paleo ketogenic diet is a high-fat, adequate protein, low-carbohydrate diet where you train your brain to use ketones for fuel instead of glucose. I know what you must be thinking: she wants me to eat a high-fat diet??? Why yes By lowering your carbohydrate intake enough, your body will start to break down that fat for fuel! By following paleo keto, Kim has lost an amazing 40 pounds, and she describes it not just as a diet she’s trying, r Continue reading >>
John Kiefer: Trashing Paleo, Ketogenic Diet Mistakes, & Why It’s Good To Be Wrong
This week we have John Kiefer returning to the show. He’s the man behind two upcoming books– Carb Backloading and Carb Nite, along with several other internet sensations that showcase just how you can have a lot of fun while getting into the best shape of your life. Brace yourself for this podcast, because Kiefer’s ruffling feathers– especially in the Paleo community. He’s been trashing Paleo on his blog recently… hold on, you’ll find out why. But before we get to the show, I want you to know that we just released the Wild Diet Shopping Guide, a handy e-book that shows you how to save money and time while cooking the healthiest possible food for you and your family. If you’d like to check it out, head on over to this page and see what I’m talking about, I think you’ll like it. It’s just $7 bucks for a limited time! Now, on to the review of the week! I love hearing from all of you, about the blog, the podcast, the programs and e-books and especially The Wild Diet! If you don’t have your copy yet, you can grab one anywhere books are sold or from any online book retailer. Once you read it, do me a favor and leave a review like Samantha did—thanks Samantha. Samantha Frost gives it five stars, saying, “I read this book in two days. It was absolutely fascinating and also extremely motivating. It’s definitely worth a read. This is what the paleo community has been missing: less rules and more science.” And that leads perfectly into our podcast with Kiefer. Kiefer sees himself first and foremost as a geek. With a Masters in Physics, a former career in software engineering, and the occasional time wasted working on abstruse mathematical problems, it’s no surprise. But with a personal motto like, “A sound mind in a sound body,” he is also obs Continue reading >>
What’s The Difference Between Paleo And Keto?
Both diets are effective, but would you rather give up cheese or fruit? If you’ve spent 15 seconds in a CrossFit box, you know what Paleo is. If you’ve spent 30 seconds, you’ve probably already cooked your first batch of Brussels sprouts and bacon on a bed of purple potatoes. But what is this “keto” thing that’s popping up all over the Internet (and in many a CrossFitter’s kitchen)? The staples of the two diets are actually pretty similar, and the limitations line up almost exactly. People on both diets are constantly eating butter by the pound — in their coffee, on their steaks and sometimes on its own like a slice of quadruple-cream brie (hold the cracker). Paleo vs. keto The real difference is why you restrict what you eat. Let’s start with Paleo. The goal is to eat the way people ate when our digestive systems were evolving. This means you want whole, unprocessed foods and no grains. Essentially, Paleo prohibits all the products of modern farming, which has evolved faster than our bodies. It’s a bit more complicated than that, but you get the idea. The high levels of protein in a Paleo diet make it ideal for anyone serious about building muscle. Plus, it makes you feel damn good. Keto, on the other hand, is for serious body hackers. This is for all of you out there who are looking past the community of CrossFit, beyond the easier-to-understand shorthand rules of the Paleo diet. Keto is all about ratios — high fat, moderate protein and basically zero carbs. We’re scientific about our WODs, so let’s get scientific about our nutrition, too. Interestingly, because of the “no grains” rule, a lot of Paleo eaters tend to consume few carbohydrates anyway and might actually find themselves eating ketogenically without realizing it. The true litm Continue reading >>
Adverse Reactions To Ketogenic Diets: Caution Advised
As the ketogenic diet gains popularity, it’s important to have a balanced discussion regarding the merits of this diet. Let me emphasize right out of the gate that this is not a diet without merits (excuse the double negative); in fact, it has significant therapeutic potential for some clinical pathologies. However, it is also a diet with inherent risk, as evidenced by the extensive list of adverse reactions reported in the scientific literature—and this has not yet been a thorough enough part of the public discussion on ketogenic diets. The AIP Lecture Series is a 6-week video-based, self-directed online course that will teach you the scientific foundation for the diet and lifestyle tenets of the Autoimmune Protocol. This is the first of a series of articles discussing various facets of a ketogenic diet with an inclination toward balancing the discussion of the pros and cons of this high-fat, low-carb, low/moderate-protein diet. My interest in this topic stems from concerns I have over its general applicability and safety, simultaneous with its growing popularity. I feel a moral and social obligation to share what I understand of these diets, from my perspective as a medical researcher. The dangers of a ketogenic diet was, in fact, the topic of my keynote presentation at Paleo F(x) this year (links to video will be provided once available). This series of articles will share the extensive research that I did in preparation for this presentation, including all of the topics covered during my talk as well as several topics that I didn’t have time to discuss (also see the free PDF Literature Review at the bottom of this post). For every anecdotal story of someone who has regained their health with a ketogenic diet, there’s a counterpoint story of someone who derai Continue reading >>