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Are You In Ketosis On Paleo

Most People Shouldn't Attempt Low-carb Diets Like Keto Or Paleo

Most People Shouldn't Attempt Low-carb Diets Like Keto Or Paleo

Sustainable health change occurs not by finding a "perfect" diet — finding is fairly passive — but rather through creating an individualized health "mix." Creating is active, and health is an active process. To create an individualized health mix, you have to learn about the various nutrition options available and parse out the nutritional guidelines that will work for YOU. My personal mix is built upon being aware of what I put in my body, as well as pillars "stolen" from a variety of sources. I limit snacking and aim for a substantial gap between dinner and breakfast — thanks, intermittent fasting. I eat almost exclusively from the "outside of the grocery store" — meaning fresh fruits and vegetables, lean proteins, and good-quality fats — thanks, Paleo, and habits formed while being vegetarian. Plus, I eat what I love in moderation. I call this my "love it rule" — thanks, Weight Watchers for the balanced approach. I use what works for me and ignore what doesn't. Curious what your "mix" is? Earlier, I covered the pros and cons of high-protein diets. Then, I examined the vegetarian versus vegan versus high-protein debate. I've also tackled "low-fat" diets, the Mediterranean diet, and Weight Watchers. Today a smorgasbord of smaller analyses (I only have so much space and the material for analysis is endless): the ketogenic diet, Paleo, intermittent fasting, and meal delivery services. Ketogenic diet The ketogenic diet advocates extremely low-carbohydrate (10-15 grams daily) and high-fat (75 per cent of diet) consumption. The goal is to put your body into ketosis so that it uses ketones as energy. The rationale is that the diet gives you the benefits of fasting — such as fat loss — without actually having to fast. I know I am supposed to be "Switzerland," Continue reading >>

3 Things You Need To Know About The Ketogenic Diet

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 >>

Paleo Vs. Keto: What’s The Difference?

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 >>

Would You Use A Paleo Ingredients Delivery Service?

Would You Use A Paleo Ingredients Delivery Service?

Although there are some already out there, if you have better quality ingredients and more interesting recipes, I believe you will have a shot in taking market share. Continue reading >>

Paleo Vs Atkins Vs Ketogenic Diet

Paleo Vs Atkins Vs Ketogenic Diet

Paleo, Atkins, Ketogenic… what the heck is the difference!? The Paleo diet, Atkins diet and ketogenic diet have a lot of overlap - in fact, you can actually be on all three of these diets at once. This overlap makes the three diets very easy to confuse and, it can make your decision on which diet is best for your goals a little bit tough. But, as always, you’ve got a scientist on your side and, today, I’m going to clear up the main difference. Let’s get started! Paleo vs Atkins vs Ketogenic Diet: a Comparison Ketogenic Diet To start off, I’d like to explain to you guys a bit about a biological state called nutritional ketosis. Pay attention, because this is a pretty important concept that may be a major factor in your dietary decision. Nutritional ketosis is a biological state in which your body being using fats, rather than glucose, as it’s main fuel source. In order for fats to be used as fuel, they are converted into ketone bodies, which is the basic goal of the ketogenic diet. Although more complex, cyclical ketogenic diets exist, in which you are cycling in and out of ketosis, with the basic ketogenic diet your body is in a constant state of nutritional ketosis. In order to enter into nutritional ketosis, you must drastically restrict your glucose supply, while concurrently increasing fat consumption so that your body is essentially forced into burning fat as fuel. Your macro breakdown should look something like 60-80% fat, 5% carbohydrates and the remainder as protein. As 1g carbohydrate is equivalent to approximately 4 calories, a 5% carbohydrate intake would equate to approximately 25g carbs daily for someone on a 2000 calorie per day diet. Keep in mind, these numbers are approximations and each person will enter ketosis at slightly different values, Continue reading >>

5 Best Tips To Steal From The Most Popular Diets

5 Best Tips To Steal From The Most Popular Diets

Diet is a dirty word for good reason — a lot of the most popular ones are far too extreme. Most diets order you to give up carbs, sugar, grains — I could go on and on. Well, what if I told you that you could take all of the best tips from current diets to actually transform your health for the long haul? It's possible... And you don't have to go to extremes or set cruel restrictions on everything you eat! Most diets do have some redeeming advice. Here are five popular diets, and the best health tip to pull from each of 'em: 1. Whole 30: Avoid processed foods and added sugar. I believe in making changes that create lasting habits when it comes to your diet and lifestyle. So while I may not be head over heels in love with the idea of following an uber-strict lifestyle (for a limited amount of time), I do love that good habits can come from it. Taking out all processed foods and added sugar is one habit that I’d be happy to see stick (at least 90 percent) for most people. Also, the idea of a reset is a good one, which is why I’m a longtime advocate of cleansing with healthy foods. The Whole 30 meal plan is made up of lots vegetables, meat, seafood, eggs, some fruit, herbs and spices, all in the form of whole, unprocessed foods. 2. Paleo: Eat high-quality meats and fish with veggies. Paleo peeps say this diet will help minimize your risk of chronic disease (based on the premise that our ancestors didn’t suffer from the ones we now face) and lead to weight loss. What I really like about the paleo diet? You eat meat from animals raised the way nature intended (i.e. grass-fed beef, pasture-raised chicken). So, if you’re going to be a carnivore, this is the way to do it. In addition, you eat other healthy foods such as wild-caught fish and other seafood, fresh veget Continue reading >>

7-day Grab & Go Keto/paleo Diet Plan

7-day Grab & Go Keto/paleo Diet Plan

This ketogenic and paleo-friendly diet plan is perfect for those who have a busy life style! Here is what I focused on when putting it together: Very simple meal ideas with very little or no cooking required Meals you can easily take to eat at work Net carbs per each meal, not just the daily overview My progress so far - How about you? Some of you know that I've been on a low-carb ketogenic diet for the last 2 years, mostly for health reasons. Before this challenge, my net carbs intake was mostly between 40-60 grams per day, which is a level that helps me maintain my weight. After all the delicious festive meals I've had in December, I knew I need to shed a few pounds. That's how this challenge started! Although Ketostix may not be the most accurate, I used them and measured medium to high level of ketones every single day since the challenge. Before this challenge, I had low readings (light pink colour). Keep in mind you won't see the high readings I did, as I was already in ketosis. If you want to get rid of glycogen in order to quickly get in ketosis, eat no more that 20-25 grams of net carbs a day. What also helps is to include moderate exercise during the initial phase to help your body release even more glycogen and start producing ketones. Remember, if you've just recently started following the ketogenic diet, it is very important to have sufficient intake of electrolytes, otherwise you may experience bad "keto-flu" symptoms. You can use lite salt for potassium, take magnesium supplements and drink bone broth to boost your sodium intake. Now, back to my challenge… Many people ask me why I don't allow dairy and low-carb sweets in this diet plan. The reason is that both of these may impair weight loss and if you are stuck at the same weight for a long time, skipp Continue reading >>

What Is The Ketogenic Diet And Is Ketosis Safe?

What Is The Ketogenic Diet And Is Ketosis Safe?

Any diet, by definition, is a group of foods consumed for a certain period of time. A “diet” can be as simple as an average daily meal or it can also be part of a treatment program for specific medical conditions. The ketogenic diet, which allows someone to enter a state of nutritional “ketosis”, has long been used in the treatment of epilepsy in children – but its benefits go way beyond this. As you’ll learn, recent studies show that a ketogenic diet can have many uses and benefits – including weight loss, reduced inflammation, cancer-prevention, as more. History of Ketogenic Diets The ketogenic diet was first introduced in 1924 at the Mayo clinic by Dr. Russel Wilder who started the diet to treat epileptic patients. He put his patients on a “fast” and found that epileptic symptoms became less frequent. The popularity of this diet as a means of controlling epilepsy has decreased since this time since powerful anticonvulsant drugs have been invented, but this doesn’t mean that ketogenic diets are not promoted for better health any longer. Since its introduction in the 1920s, the ketogenic diet and entering ketosis remains controversial until today. Although it has many benefits and is a natural approach to controlling disease in some cases, many doctors and patients often find it easier to administer pills than to adhere to a ketogenic diet that they find “strict’ and restrictive. The exact mechanism by which the ketogenic diet works still isn’t 100% known, but the results of ketosis that have been researched for years are staggering. What is A Ketogenic Diet? Today ketogenic diets get the most attention when it comes to weight loss and blood sugar control. “Burn fat by eating more fat” is one simple way to describe the approach that allows Continue reading >>

What Are Your Options For Not Cooking Your Own Food If You Are On The Paleo Diet?

What Are Your Options For Not Cooking Your Own Food If You Are On The Paleo Diet?

Yes, but I'm Chinese, so all I have to do is to make my normal stir-fry dishes and not eat the rice or noodles. Grilling steak, baking chicken, or broiling fish are all very easy to do; they are generally much easier than preparing recipes that involve grains, in fact. As far as eating out, I tend to favor buffets that have a good variety, so you can select the foods that work for you. Besides that, I also like Chinese restaurants, steakhouses, burger joints, or Korean BBQ joints. Restaurants in SF are generally supportive of differing dietary needs, so I don't think you'll have any trouble passing on the grains or sugar. Continue reading >>

What Are The Differences Between Paleo, Keto And Lchf Diets?

What Are The Differences Between Paleo, Keto And Lchf Diets?

Here’s what Steve Phinney and Jeff Volek have to say about it (they have published more on nutritional ketosis than any other scientists!). The full article and citations can be found here. 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 If you are keeping score, there are two categories of food that you lose on a ketogenic diet (high sugar fruits and starchy vegetables) vs one that you lose on the Paleo diet (full-fat dairy). But if you think of these foods in terms of taste and how much they satisfy your hunger, giving up cheese, Continue reading >>

Paleo Diet & Ketosis

Paleo Diet & Ketosis

The Paleo diet is based on foods humans used to eat during the Paleolithic period, which ended 10,000 years ago. The idea is that human genes have evolved to eat particular foods, which have been replaced by many refined and processed foods in our diet nowadays. Advocates of the Paleo diet claim that it is the best one for keeping your weight under control and optimizing health. Video of the Day The Paleo diet focuses on unprocessed and whole foods. Carbohydrates are almost nonexistent on a Paleo diet, since agriculture had not been introduced at that time. Therefore grains, legumes, any food made from flour, as well as dairy products and sugars are excluded from this diet plan. Instead, the Paleo diet is based on an adequate amount of protein from grass-fed meat, free-range poultry and eggs and wild-caught fish. The diet also includes generous servings of healthy fats, including avocado, olives and olive oil, coconut oil, nuts and seeds. Seasonal fruits and vegetables are also part of the foods allowed on the Paleo diet. What Is Ketosis Low-carb diets are usually ketogenic diets because they induce a metabolic pathway called ketosis. When you consume very limited amounts of carbohydrates, the body needs to switch from using carbohydrates to using fat as its main source of energy, as explained by Dr. Michael Eades. By burning fat for fuel, the body produces ketone bodies that can be used by different organs, such as your muscles, brain and heart. Ketosis constitutes a normal metabolic pathway and is not harmful, say diet proponents. Following low-carb diets, such as the Paleo diet, is a good way to induce ketosis and force your body into fat-burning mode. In addition to burning fat for energy, ketogenic diets have been shown to make people feel fuller on fewer calories. Continue reading >>

Comparing Three Popular Diet Trends: Paleo Vs Keto Vs Mediterranean

Comparing Three Popular Diet Trends: Paleo Vs Keto Vs Mediterranean

If you’re looking to be the fittest you can be you’ve undoubtedly looked into the diets that are likely to support your goals. You’re interested in being lean, maintaining muscle, peak performance and blowing away your doctor every time at your yearly physical. Unless you really are a cave dweller, you have heard of the Paleo (or similarly named) diets before. If you follow biohackers and scientific diet research, you’ve heard of the Ketogenic diet. And, if you ever watch or read the news, you most certainly have heard of the Mediterranean diet. Have you given any of them a try, maybe skimmed the surface or are considering which one might be best for you? When it comes to these three popular diets, Christopher Gardner, Ph.D. Professor of Medicine and Director of Nutrition Studies at Stanford University says, “the public health community should be open to these, and every other diet. We have an obesity epidemic that we haven’t been able to solve, and this goes hand in hand with a chronic disease epidemic that is crippling the health care system of the US.” So let’s look at these three diet trends, two of which have reliable research to back them up. They all include a moderate to high amount of protein intake which Americans love (a topic Dr. Gardener will be lecturing on this week). They can each give you great results for losing weight and improving important biomarkers. The issue, as with any diet is, can you adhere to one of these long term? Let’s start first with the newest of the trends – the Paleo diet - founded by Loren Cordain, Ph.D. and has branched off into a movement launching many other brands based on Dr. Cordain’s tenets of “eating foods you were designed to eat.” The belief is that when we switched from eating only foods we could Continue reading >>

Low Carb Diets: What’s The Difference Between Keto, Paleo, And Whole30?

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 >>

Ketogenic & Paleo Diets! Are They Good For You?

Ketogenic & Paleo Diets! Are They Good For You?

Keto Diets or Paleo Diets- Are they effective or is it just another quick fix approach to lose weight? If it is effective, can we follow it in the long term? What happens when we stop following them? What are the cons of following the so-called Paleo & Keto diet? First of all, let us understand what Keto & Paleo is and the basic difference between the two? A Ketogenic diet is a high-fat, adequate-protein, low-carb diet. The Paleo diet consists of meat, fish, fruits and vegetables excluding dairy or cereal products and processed food. A Paleo diet is based on the theory of going back to the ancestral style of eating food where they would hunt their food and eat the unprocessed natural foods. They may not consume the dairy products considering it was for their livestock. Both Paleo & Keto diets are trying to either remove or reduce the carb intake in our daily diet stating that our bodily functions can happen without carbs. Well! That’s partially true. However, one needs to completely understand the importance of carbohydrates in our body before we jump on to the bandwagon of Keto or Paleo thinking it’s the magic quick fix that’ll help us lose weight forever. Carbohydrates are responsible for providing our body with the energy it needs for normal day to day functioning. Besides this it helps us: Generate powerful antioxidants and protect our cells from damage and ageing Helps hormone and immune functions It regularises bowel movements because of the fibre content It cleans the body What happens if you do not have your Carbs? In the absence of carbs, fat cannot be utilised for energy The body may be able to carry out its functions in the absence of carbs however it affects the mind since carbs also help functioning of brain cells and neurons A low carb diet leads to Continue reading >>

Is It Necessary To Go Into Ketosis To Reap Benefits Of Low Carb Diets?

Is It Necessary To Go Into Ketosis To Reap Benefits Of Low Carb Diets?

No. You don't have to stay in ketosis all day long. Diets like (look it up): Bulletproof Primal Blueprint (Paleo) Are based on borderline keto aka fat adapted. Where you prime your body to burn fat as a fuel in around 20 days of conditioning. In both you consume some carbohydrate, around 50g -100g which is too much to be in ketosis. And usually in the evening. So you wake up and develop ketosis in the early hours of the day, but enjoy some carb in the evening before sleeping. Hope it helps you out. Continue reading >>

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