What’s The Difference Between A Ketogenic And A Low-carb Diet?
It’s time for this week’s Q&A about intermittent fasting and low carb: What to do about constipation after fasting? What’s the difference between a ketogenic and a low-carb diet? Is drinking Bulletproof Coffee a good way to lose weight? Dr. Jason Fung is one of the world’s leading experts on fasting for weight loss and diabetes reversal. Here are a his answers to those questions and more: Constipation after fasting? How to avoid this? I have drunk much water and included vegetables in my meals. Wai Yin This is very common to have less bowel movements. Less going in, less coming out. During the world record fast of 382 days, the fellow only had a bowel movement (BM) every 30-45 days! It is only a problem if you have abdominal discomfort. If your bowels are empty, and that is the reason you do not have a BM, that’s normal. But if you are having discomfort, you can try standard laxatives – milk of magnesia is often available over the counter. Dr. Jason Fung What’s the difference between a ketogenic and a low-carb diet? What is the difference between ketogenic diet and low-carb diet? Who has to follow a ketogenic diet and who needs to follow a low-carb diet? Please let me know the main difference between the two diets above? Thanks, S.Kumar Ketogenic is an ultra low-carb diet, which causes production of ketones. Ketones are produced when the body runs out of sugars (carbs). The blood glucose is saved for the brain, and the body converts fatty acids into ketones. These can cross the blood brain barrier to fuel the brain. The muscles do not use ketones – instead they can directly metabolize fatty acids. So you can still follow a low carb diet but not be ketogenic. You do not necessarily need to be ketotic to lose weight, but it is something that people can mea Continue reading >>
Banting Vs Ketogenic Diet
Banting Vs Ketogenic Diet - Top 10 banting diet rules healthy eating, Banting rules - top 10 banting diet rules for a healthy way of eating to help improve your health & lose weight naturally. Banting breakfast - paleo diet dramatic, An awesome banting breakfast recipe - looking for banting breakfast recipes? you'll love this low-carb, nutrient dense banting breakfast that's easy to make. Ketogenic diet vegetarians - perfect keto exogenous, Is a ketogenic diet for vegetarians even possible? time to put this question to bed and share the biggest vegetarian keto mistake to avoid.. Low-carbohydrate diet - wikipedia, Low-carbohydrate diets or low-carb diets are dietary programs that restrict carbohydrate consumption. foods high in easily digestible carbohydrates (e.g., sugar. Using ketogenic diet weight loss, Low-carb, high-fat, adequate protein diets are not a new idea or a weight loss fad. low carb dieting first became popular in the mainstream weight loss industry. Ketogenic diet diabetes ★ treat diabetic leg sore, ★ ketogenic diet diabetes ★★ treat diabetic leg sore ::the 3 step trick that reverses diabetes permanently in as little as 11 days.[ ketogenic diet diabetes. 7-day ketogenic diet meal plan menu | diet meal plans, The ketogenic diet is a low-carb diet that can help you to lose weight. in this article we will show you 7-day ketogenic diet meal plan.. Alcohol keto diet: 7 , 7 things you need to know about alcohol and the keto diet. Is ketosis dangerous? - eating academy, Lucia december 22, 2014. h peter attia, i was diagnosed w insulin resistance severe kind. three years ago. i worked on my diet most protein good fats and vegetables .. Top 10 banting diet rules for a healthy way of eating → Banting breakfast the paleo diet can have a dramatic → Ketoge Continue reading >>
Tim Noakes: Idiot’s Guide To Lchf And Banting
Some doctors and dietitians will still tell you a low-carb, high-fat (LCHF) diet is dangerous. That’s despite compelling evidence to show safety and efficacy of LCHF for weight loss, diabetes, heart disease, cancer and even dementia. LCHF is a global phenomenon. In South Africa, there are more than three million “Banters”, as fans of LCHF regimens are known in that country. Banting pioneer is University of Cape Town emeritus professor Tim Noakes, a world-renowned scientist and medical doctor. Here, in a Q&A, Noakes gives the basics and an Idiot’s Guide to getting started on the LCHF path. Is LCHF a diet? No, it’s a lifestyle. Is your diet’s right for everyone – a one-size-fits-all? There’s no such thing. No diet is right for everyone. LCHF is best for people with insulin resistance (the inability to tolerate carbohydrate). Is it correct to call your diet “Banting”? It’s probably more correct to call it Ebstein – after German physician Dr Wilhelm Ebstein who first made it high-fat. That was the diet Sir William Osler promoted in his monumental textbook: The Principles and Practices of Medicine, published in 1892. Click here for full coverage of The Trial Of Prof Tim Noakes Is LCHF a fad? Anyone who claims Banting or Ebstein diets are fads knows nothing about medical nutrition history. Nutrition did not begin in 1977 as our students seem to be taught. Is LCHF the same as Paleo? The Paleo diet is slightly different. It promotes consumption of only those foods that would have been available to Paleolithic man from about 2.5 million years ago to the Agricultural Revolution starting about 12 000 years ago. Foods allowed on Banting but excluded on Paleo are dairy. Paleo allows fruits but Banting excludes many. What about Atkins? The Atkins diet is simil Continue reading >>
Paleo Vs Banting | Two Great Diets Reviewed
The Great Paleo vs Banting Debate: Hopefully, you have arrived at this Paleo vs Banting battle page after having already read my foundational article “Fat vs Sugar – Cholecystokinin tells all“. If not, step back for a moment and read it first for a full understanding of the detail behind many of the principled views that will surface in this discussion on Paleo vs Banting and how these two diets are individually relevant to the ongoing fat vs sugar debate. For those readers that have already read my previous article , here is a high-level summary of the salient points that were made therein as a reminder : Your body is designed to store <500g of carbohydrate for a typical 70Kg adult male. 80% of that carbohydrate storage resides in the muscle tissue and this is for very food reason – sugar is best suited in “kick-starting” your metabolism, but is very poor at sustaining it – as such, the sugar is best stored at the point where it is most readily able to serve your body’s immediate needs. It is my opinion that this sugar storage in the muscle tissue, is very important even though it is such a minor amount of energy storage when compared with the body’s primary and preferred storage and vehicle for energy transport, known as FAT. That’s right, FAT is nature’s answer as the BEST mechanism for storing and transporting energy around your body and it is for this reason that a typical adult male will store around 7Kg of FAT (double that for a typical woman) compared with the minisule storage of sugar/carbohydrate that I have already referred to. Ask yourself why Nature could be so seemingly “dumb” to do this absurd thing if the common knowledge that “fat is bad for you” is correct. The simple answer to this conundrum is that Nature is always right Continue reading >>
Banting And Low Carbohydrate Ketogenic Diets
Over the past year, the Banting diet has increased in popularity with more and more people finding the positive benefits that such an approach to eating and lifestyle offers in terms of weight loss but also in terms of overall health. In this blog we trace the origins of the Banting diet, explore it’s current format and help to explain the similarities between Banting and a Low Carb Ketogenic Diet. What is Banting? The original Banting diet, was first proposed by William Banting back in 1864, an English undertaker in Victorian England. His advice, published in "Letter on Corpulence" (found online at: would be in modern times described as high protein, high fat and low carbohydrate, with no calorie restriction. Banting published his experience at his own expense and his medical advisor, William Harvey, followed his lead publishing a more in depth medical approach explaining how this dietary approach works in 1872. Banting in the 21st Century The classic composition of the banting diet i.e. Low carb/ High fat/ moderate protein, is exactly how the Natural Ketosis meals are composed, providing you with less than 15% of total carbohydrates throughout your day. The Banting version currently proposed by Prof Noakes, the main advocate for this approach in 2015, states that items such as wheat, oats, and peas are on the red list. The reason for this being that when following a Banting diet on your own, avoiding items is much easier and more effective than portion control. However, some of the items on the orange list, even in the portion sizes advised by Prof Noakes, would have a direct impact on your body's ability to efficiently burn fat for energy due to their naturally high sugar/starch content and in turn impact on insulin levels. Examples include apples, bananas, honey, Continue reading >>
What Are The Differences Between The Ketogenic, Atkins, And Paleo Diets?
“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” “This diagram points out the similarities between ketogenic and Paleo diets, especially when compared to the now discredited low fat diets of the past. But clearly the Paleo and well-formulated ketogenic diets nonetheless are different, with little overlap in their respective compositions. Thus the major metabolic difference between Paleo and KD is encompassed in the phrase ‘nutritional ketosis’. By definition, a ‘ketogenic diet’ allows your body to be in nutritional keto Continue reading >>
Keto, Paleo, Banting, Atkins, Lchf! What’s The Difference?
Banting, LCHF, Paleo, Atkins, and Ketogenic diets, they’re all the same right?, well not quite. Before you even consider giving up your beloved carbohydrates you should have an understanding of what each diet comprise. The basis of these diets is the limitation of carbohydrates, a higher proportion of fat, moderate proteins but most importantly the elimination of sugar, processed foods, grains and legumes. A number of recent studies shows that low carbohydrate diets makes it easier to lose weight and control blood sugar. The first thing you will notice is the higher fat proportion, and before you are hyperventilating you need to understand a very basic fact in Nutrition. The human body is created in such a wonderful way that it could utilize energy from both fats or carbohydrates. By limiting your carbohydrates your body will adapt to use fat as the main source for energy. Remember, this a low carb diet not a NO CARB diet, unless you only eat meat in its natural state and butter you will still consume small amounts of carbs. Yes, lettuce have carbs too, so does bacon and ham due to a sugar and salt solution used in the process to cure the meats. Eggs also contain trace amounts of carbohydrates ( 0.6g per egg) so does dairy products due to the lactose present. The same logic goes for your fat intake on a low carb high fat diet. If you limit your carbohydrate intake you cannot expect your body to function properly without supplying enough fat for energy, unless you are comfortable chewing off your own arm out of hunger. Let’s start with Banting? Banting is a more familiar word for South Africans introduced to us by Prof. Tim Noakes and made popular through his best seller The Real meal Revolution. The LCHF(Low Carb high fat) diet consist of the theory of what early hu Continue reading >>
Ketosis – What Is That All About?
What’s it all about? Is it good for you? Is it bad for you? What’s it like? How do I ‘do’ ketosis? How do I know I’m in ketosis? The questions everyone who’s Banting wants the answers to. Ketosis, in chef speak, is quite simply a state your body enters once it has been deprived of glucose. Your body switches to burning fat for energy (stored fat or fat that you have eaten) instead of glucose. A side-effect of that process is the release of ketone bodies into the blood stream. When you’re starved of glucose, your body has no choice but to burn fat for fuel, so it needs little explanation as to why ketosis works at melting fat like a blow heater on an ice sculpture. Ketosis comes with some added extras, namely a commonly noted sense of euphoria or lucidity and increased energy levels. A downside includes toothbrush-proof halitosis, which stems from the secretion of ammonia through the lungs as a side effect of burning all that fat. Some people on low-carb diets have reported kidney stones, gallstones and a number of other ailments. Scientific research on both sides of this debate is being done all the time, but in our experience from talking to the members of our community and tracking their data, it is generally a case of what was done before they started Banting and not Banting itself. But, this post isn’t here to debate that, it serves as a ‘how to’ and not as a ‘you should’. Eat more buttery or creamy sauce on your steak and eat less steak. Your body can convert protein into glucose so too much meat will hinder your progress. What doIdo? Theoretically it is very easy. Avoid anything with high carbs in it. If you’re not sure what those might be, consult the Real Meal Revolution ‘Red List’. Even dipping your toe into the red list will ruin Continue reading >>
Banting For Beginners
1. What exactly is Banting? Banting is a low-carbohydrate, high-fat (LCHF) diet, named after William Banting, the first person to do it. It’s been made popular by Professor Tim Noakes in his book The Real Meal Revolution. The idea is that this way of eating makes your body switch from burning carbs for energy to burning fat. 2. So is Banting just another a high-protein diet like the Atkins Diet? No. This is a common misconception. The focus is on increasing fat and decreasing carb intake in your diet. Your protein intake should be moderate. 3. Everyone says I won’t have to weigh food and I can eat as much as I like. Is this true? As long as you eat the right types of fats (mostly animal fats) and minimal carbs (avoid anything with a carb content of more than 5g per 100g; sugary food is a no-no) then you can eat until you’re full. However, use your common sense, and don’t overeat! With meat, stick to no more than 80g with any meal. 4. What ratio of vegetables, fats and proteins should I be trying to stick to? This is tricky, but the rule of thumb is 50/50 meat/veg. Your fat should be included in that. As fat suppresses the appetite, you’ll know if you’re eating enough by how soon after a meal you get hungry again. If you eat breakfast and are hungry again before lunchtime, you need to up you fat intake at breakfast. Ideally, you shouldn’t need to eat more than twice a day, but that does take some getting used to. Related: 5 Key Results from Banting Study 5. How am I supposed to know what I can and can’t eat? Of course: just follow the green, orange and red lists in The Real Meal Revolution. Green-list items contain less than 5% of carbs per serving, orange-list items contain less than 25g of carbs per serving, and red-list items are all no-nos. These webs Continue reading >>
Which High-protein Diet Is Best: Atkins, Dukan, Or Ketogenic?
We ranked them for you. If you’ve been on the lookout for a new way to lose weight, you’ve probably noticed that low-carb, high-protein diets—like Atkins, the ketogenic diet, and the Dukan diet—have become kind of a big deal. Not only did all three make the cut on Google’s annual list of most searched diets, but two (Atkins and Dukan) are also on the 2016 US News & World Report’s roundup of best weight-loss diets. Each of these diets follow the same basic premise: limiting carbs means the body turns to stored fat for fuel. But is one of these plans more likely to lead to kilogram-shedding success? We caught up with Dr. Edwina Clark, head of nutrition and wellness at Yummly, to find out how these three diets compare. The Ketogenic Diet How it works “The ketogenic diet is a high-fat, moderate protein, low-carb diet,” says Clark. Up to 75 percent of your daily kilojoules come from fat, 5 to 10 percent from carbs, and the rest from protein. By severely limiting carbs to 50 grams or less, this diet forces your bod to burn fat for energy, a process known as ketosis. Unlike the Atkins and Dukan diets, the keto plan doesn’t work in phases. Instead, you sustain the low-carb, high-fat, high-protein eating ratios until you reach your goal weight. There is no maintenance plan once you reach your goal. Want to kickstart your weight-loss journey for 2017? Get our Lean Body Blitz 12-week meal and fitness plan to turbo-charge your slim-down! Unsurprisingly, limiting your carb intake this much means missing out on quite a few (delish) foods, including legumes, root vegetables, and most fruits. Starchy veggies, such as squash and sweet potatoes, are also off the table, along with refined carbs. Thanks to carb counting and food restrictions, meal prepping is paramount to Continue reading >>
- Weight Watchers Jumps Eight Spots To #3 Best Diabetes Diet And Retains Top Spot As Best Fast Weight Loss Diet In 2018 Best Diets Report
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
- Pre-diabetes goes into remission on higher protein, lower carbohydrate diet (Zone diet balance)
Expert's Insight: Is A Very Low-carb Ketogenic Diet Healthy?
Is a very low-carb diet suitable for you? What are the pros and cons and what you should expect from it? These and other questions are answered by Franziska Spritzler from Low Carb Dietitian. Franziska is a certified dietitian and has personal experience with very low-carb ketogenic diets! Very-low-carbohydrate ketogenic diets (VLCKDs) have been around for hundreds of years and were the standard form of treatment for diabetes prior to the discovery of insulin in 1922. William Banting, a British undertaker, deserves credit for developing the first VLCKD for weight loss in the mid 1800s. Cardiologist Dr. Atkins popularized it again in the early 1970s after reviewing decades-old nutrition research in his attempt to discover a plan that would allow people to lose weight without going hungry – his own Achilles' heel when it came to sticking to a diet. Over the years, the very-low-carbohydrate ketogenic diet has been criticized for being too restrictive, difficult to maintain long term, and unhealthy. However, many people find that this way of eating is the only one that allows them to lose weight and effectively control diabetes. Although at this time there isn't universal agreement on the term, a few years ago leading researchers in the field of carbohydrate restriction proposed the definition of very-low-carbohydrate ketogenic diets as those containing less than 50 grams of total carbohydrate per day. However, the degree to which carbohydrates need to be restricted to induce ketosis varies from person to person. Some may achieve elevated ketone levels consuming 60 grams of carbohydrate or more, while others may need to restrict carbs to less than 30 grams or even less than 20 grams to experience the same effect.1 Many people count net carbohydrates by subtracting fiber f Continue reading >>
Banting Is Not Balanced – I Don't Care What Anyone Says!
I am SO tired of talking about Banting. The minute people hear I am a dietician – they are like a moth to a flame. I am also so tired of seeing ‘Banting Menu Boards’ outside struggling restaurants – trying to make a quick buck on the marketing tidal wave that Banting has made. I am also so tired of trying to fix what Banting has done to so many of my patients. When faced with a Banting question in a social setting, I try and keep calm and very professionally give my one liner that I hope shuts them up, “If Banting was working – I would be out of a job, and I am not!” This being said, the questions have forced me to write one last blog post on this topic. I am ready for the ‘Banting Cult Fraternity’ to lash out at me like they did when I wrote my last blog post on ‘My Thoughts On The Tim Noakes Diet” – but I feel strongly enough about the below points to fist fight anyone throwing punches my way. I must first clarify that Banting does have a place in the nutritional management of diabetic or insulin resistant people. That’s it! The Banting Diet can safely be used to manage that ‘at risk’ group of our South Africa society – not for your ‘Average Joe South African’. I will even go as far as to say that I recommend LOWER carb diets for this ’at risk’ group when I consult them. I do not however, recommend the ‘carb elimination and fat purge?’ part of it. I also want to clarify that I have spoken to tons of people who claim they are Banting - but they say things like “ I don’t eat cream or butter or red meat” – so then you are not Banting! Also, those of you who are cutting bread, alcohol and breakfast cereals out of your diets but are still eating apples, oats and quinoa – you guys are not banting either… Banting is no Continue reading >>
Switching From Low-carb Or Keto To Paleo
Disclaimer: some people do perfectly fine on very low-carb or ketogenic diets for years and years. If that’s you, great! But if that’s not you, then you might find something useful here. Frustrated by low-carb? Did it stop working for you, or maybe you’re just tired of the intense restriction on everything from carrots to kale? It might be time to try a different tack: instead of focusing only on carbs, try a more rounded Paleo approach. What’s the Difference? On a low-carb diet, the goal is exactly that: to minimize carbs, usually for the purpose of weight loss (although sometimes it’s for other reasons – for example, people who try a ketogenic diet to control epilepsy). On a Paleo diet, the goal is to make appropriate nutritional choices considering your evolutionary history. You can do a low-carb version of Paleo, but just cutting carbs does not automatically make a diet Paleo, and Paleo is about a whole set of food choices, not just carbs. Here’s a chart comparing some key differences: Generic low-carb/keto Paleo Carbohydrate level Low Variable; low to medium. Ultimate goal Typically weight loss (although there are exceptions) Better health (sometimes this includes weight loss) Is soy sauce (containing wheat) allowed? Yes, since the tiny amount of carbohydrate is negligible. No, since wheat is a gut irritant. Is canola oil (containing lots of Omega-6 fats) allowed? Yes, since it has no carbs. No, since Omega-6 fats are inflammatory and unhealthy. Are sweet potatoes (containing significant amounts of carbohydrate) allowed? No, since they have carbs. Yes, since they are full of nutrients and do not contain any toxins or gut irritants. Is tofu (containing soy) allowed? Yes, since it has few carbs. No; soy is full of inflammatory Omega-6 fats and other pro Continue reading >>
The Truth About Low Carb, High Protein And Fat Ketogenic Diets
This has mutated into various forms from the South Beach Diet in California to the Dukan Diet in France, the Real Meal Revolution in South Africa and the Total Wellbeing Diet in Australia. It is not dissimilar to the paleo or Stone Age diets which shun grains and other carbs in favour of lots of meat plus vegetables, on the basis that it is what our ancestors ate. The central idea is that, by eating lots of fat and protein, and virtually no carbs, the body’s metabolism switches from burning glucose to burning ketones and goes into a state of ‘ketosis’. Think of ketones as a back-up fuel when times are hard – it’s what we survive off when we burn our own fat in times of starvation. Since fat converts most easily into ketones, low-carb diets recommend lots of high fat meats and dairy products, despite neither being part of our ancestors diet. There have been lots of studies that show: that it works for weight loss, but no better than my kind of low GL diet, which advocates a bit more protein, less and the right kind of low GL carbs that it works for diabetes reversal and lowering blood fats (triglycerides made from glucose) that it’s not the ketosis that makes the diet work, but the reduction in calories. But longer term studies (1 year+) don’t tend to show a benefit over other less extreme low GL (glycemic load) dietary approaches. For example, a review of 19 trials comparing low carb versus balanced diets concludes, ‘There is probably little or no difference in weight loss and changes in cardiovascular risk factors up to two years of follow-up when overweight and obese adults, with or without type 2 diabetes, are randomised to low carb diets and isoenergetic (calorie) balanced weight loss diets.’ Another trial comparing four diets – high carb, high G Continue reading >>
Paleo, Banting & Ketogenic Diets: All You Need To Know
There has been much talk about the Paleo, Ketogenic and Banting Diets. At Nutriseed, one thing is for sure, we are fans of all them and the healthy lifestyle associated with each. We have been asked repeatedly about each of them, their differences and similarities, merits and drawbacks. Here, once and for all, we’d like to debunk exactly what each of these involves, and which way may be right for you. We don’t see these as ‘fads diets’; some date back as far as the 1800’s! One thing for sure, if you are looking to make strong lifestyle changes, achieve your fitness and health goals these are 3 mindsets of eating that may help you get there. The Paleo Diet What is the Paleo Diet? The basic premise of the Paleo Diet is to consume the foods that date back to the pre-agricultural hunter gatherers. Thus, it promotes foods that are predisposed to our genetics. Studies have shown that modern-day diets of refined foods, trans fats, and sugars, are a major source of various degenerative diseases including diabetes, heart disease and obesity, (hardly surprising, right?). The Paleo Diet, unlike many others (but similar to the Banting and Ketogenic Diets), does not restrict calories or involve portion control. So in essence, you can eat as much as you like… of the correct foods. The Paleo Diet is structured on the following precepts: High protein intake Protein typically represents 15% of the average western diet, which is far lower than the 20-35% found in hunter-gatherer diets. Lean meats, seafood and other animal products are staples of the modern Paleo diet, helping you to feel full and satisfied, grow strong muscles and healthy bones. Low carbohydrate intake Key carbohydrate intake comes from non-starchy fruit and vegetables, and represent around 35-45% of your dai Continue reading >>