10 Ways To Do A Low Carbohydrate Diet The Right Way.
A few days ago, I posted about the 10 Hidden Dangers of a Low Carbohydrate Diet. If you recall from that article, I did mention that I am certainly a fan of low carbohydrate diets, and referenced 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) the article 5 Ways to Get A Big Carbohydrate Restricting Performance Advantage. I summed it up this way: 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), retinopathy (eye damage), increased cardiovascular disease risk, potential for cancer progression (tumor cells feed on sugar) and bacterial or fungal infection. So if the dangers of a low carb diet that I talked about didn’t deter you, and you’re bent on banning bread, take heart. There is a way to do a low carbohydrate diet the right way. Here are 10 ways to eat a low carbohydrate diet while avoiding common mistakes. 1. Time Carbohydrates Wisely. This one is a biggie, so we’ll start with it. One of the main reasons for eating a low carbohydrate diet is because your blood sugar levels stay far more stabilized. But there is a time that you can consume carbohydrate without causing your blood sugar levels to go on a roller coaster ride – and that time is immediately before, during, or after exercise. So if you are on a low carbohydrate diet, I highly recommend carbohydrate Continue reading >>
Ask The Nutrition Tactician: What's The Difference Between Low-carb And Keto?
The words "low-carb" and "keto" get thrown around a lot. Are they the same thing? At first glance, it may appear that if you eat one less cup of rice, you can transition from a low-carbohydrate diet to a ketogenic diet. After all, both nutritional strategies place an emphasis on reducing carbohydrates, and both are often followed for their fat-loss potential. Pretty much the same thing, right? Not so fast, ketobro. Although both diets are considered low-carb compared to the standard Western diet—you know, the one made up mostly of processed carbs and mystery ingredients—the similarities stop there, both in philosophy and execution. Here's what you need to know about low-carb and ketogenic diets so you can make an informed choice! The Low-Carbohydrate Diet Defined A low-carbohydrate diet is a pretty vague description in and of itself. After all, "low" is a relative term. But in the most effective versions of this approach, the priority is being more selective about your carbs and where they come from. In many cases, you can still eat fruit, vegetables, and beans, while eliminating or cutting back on grains, baked goods, and processed sugars. This shift from carb-dense sources to low-density ones naturally reduces the daily amount of carbs you take in. However, a low-carbohydrate diet lacks specific classifications of what "low" means, and often neglects protein and fat recommendations. Technically, if you're used to eating 300 grams of carbohydrates per day, and drop to 200 per day, you're following a lower-carbohydrate diet. If you don't replace those lost calories, you'll probably lose some weight, but it may have been the lower calories that caused it, not the lower carbs. Conversely, if you replace those missing calories with either more fat or more protein, you Continue reading >>
How Long Does It Take To Get Into Ketosis?
A question a lot of people who start a Ketogenic Diet want to know is, how long does it take to get into ketosis? After all, it is being in a state of ketosis that makes the diet, “ketogenic” in the first place. Being in Ketosis not only supercharges your body to be in an optimal fat-burning zone. It also gives you a longer, sustained energy, enhanced cognition, improved focus and other neuroprotective benefits. The Advantages of Ketosis don’t end there Being on a Ketogenic Diet and having your body rely on fats as its fuel comes with cardiovascular benefits as well. It has been shown that ketosis lowers bad LDL cholesterol while increasing good HDL cholesterol, decreasing a person’s risk of heart disease as well as improving insulin resistance amongst others. There are also studies into the ketogenic diet’s effects on Alzheimers Disease, Bipolar Disorder among others that have shown promising results. The Ketogenic Diet itself was used in the early 1900’s to control epileptic seizures and is still used today for those resistant to seizure medication. But we won’t dive deeply into all of that today. Today we’re going to answer the question, how long does it take to get into ketosis? So, how long does it take to get into Ketosis? Nobody can tell you accurately how long it will take to get into ketosis as the time it takes for your body to start creating ketone bodies varies between individuals. We all have unique metabolisms, varying resistance to insulin, previous diet, and other biological factors that differentiate us from one another. If one were to give a timeframe, it would be safe to say that typically you can expect your body to get into ketosis within a period of 2-10 days if you stick to the recommended macro nutrients. (use our keto calculator Continue reading >>
Does The Controversial Ketogenic Diet Really Work? Dietitians Give Their Verdict On The Low Carb High Fat Program Beloved By Celebrities
Favoured by the likes of Kim Kardashian and Gwyneth Paltrow for its rapid results, the Ketogenic Diet has been making headlines non-stop over the past 12 months. The low carbohydrate, high fat program sees participants eat moderate protein and receive the majority of their energy intake from fat. But does it really work? The Dietitians Association of Australia recently weighed in on the controversial diet and revealed the three things people need to consider before jumping on board the Keto bandwagon. The Dietitians Association of Australia recently weighed in on the controversial diet and revealed the three things people need to consider before jumping on board the Keto bandwagon In a recent media alert, the DAA first explained the thinking behind the program and how it works. 'As fat is the main source of energy being consumed, the body must then use this (that is, break it down) as its main energy source or "fuel",' they explained. 'When dietary fat is metabolised for energy, by-products called "ketone bodies" (molecules that are made by the liver from fatty acids) are produced which are used up by the body’s tissues, muscles and the brain. This process is known as "ketosis". 'The body can enter ketosis during times of severe energy restriction (such as during fasting or starvation) or prolonged intense exercise, or when carbohydrate intake is reduced to around 50g per day, or less – the equivalent of around two slices of bread, and a banana.' While there are many low carb, high fat diets available, the Keto Diet remains 'proportionately lower in carbohydrates' at around 20 to 50 grams per day to keep the body 'in a state of ketosis'. When it comes to weight loss, the DAA says those who follow a Keto Diet will 'undoubtedly result in short-term weight loss'. This, 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 This Dietitian Has To Say About The Ketogenic Diet Will Surprise You
You'll lose weight, even though bacon is on the menu, for starters. This article initially appeared on news.com.au and has been republished here with permission. If you have any interest in the world of diet and nutrition chances are you would have seen reference to a ‘keto’, or low carb, high fat (LCHF) approach to diets and weight loss.Used clinically for many years, specifically in the area of epilepsy where it is used to help reduce seizures, ketogenic diets are also known for their relatively quick weight loss outcomes. Not a new area of nutrition but one that has become increasingly popular in recent years, the question is, ‘is a ketogenic diet the right diet for you?’ Ketogenic diets refer to diets that are particularly low in carbohydrates (ranging from 5-20%, or 20-50g of total carbohydrates and high in fats (up to 75% in total fat). This is as opposed to standard ‘diets’ which contain 30-50% carbohydrates and just 30% fat or less. Diets that are much lower in carbohydrate than the muscles and the brain typically need to function shift the body into a state known as ‘ketosis’ in which fat stores in the body are broken down into ketones which fuel the muscles and the brain in place of the carbohydrates when they are in limited supply. The result is enhanced fat burning and relatively quick weight loss as compared to a traditional dietary approaches. There is no evidence to show that keto diets are damaging to the body. In fact, with their superior weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose. The primary issue with keto diets is that the total amount of carbohydrate consumed needs Continue reading >>
Feeling Euphoric On A Low-carb Diet? The Effect On Your Brain Is Similar To An Illicit Drug
Feeling euphoric on a low-carb diet? The effect on your brain is similar to an illicit drug June 21, 2017 4.02pm EDT Some people on very low-carb diets say they feel euphoric, have clear minds and lose their appetite. Going low-carb might even mimic the effects of GHB – the recreational drug better known as fantasy, liquid ecstasy or grievous bodily harm – on the brain. To understand why we need to look at how the body processes a very low-carb diet, one that typically limits carbohydrates to no more than 50 grams a day. That’s one cup of rice, two slices of bread or roughly 10% of your total daily energy needs. Your body thinks it’s starving A very low-carb diet flips your metabolic switch from burning more carbs than fat, to more fat than carbs. This usually takes a few days in a process known as ketosis. During this time, your body thinks it’s starving. Once it uses up most of your glucose (carb) reserves, the body stimulates the breakdown of stored fat into fatty acids and releases them into the blood. When fatty acids reach the liver they’re converted into acetoacetate, an excellent metabolic fuel that belongs to a family of chemicals called ketones. That’s why very low-carb diets are sometimes called “ketogenic” diets. Acetoacetate decomposes to carbon dioxide and acetone, the smelly solvent best known for its ability to remove nail polish. This is why very low-carb dieters and people who are fasting often have sweet smelling breath. A healthy liver minimises the acetone lost via the lungs by converting most of the acetoacetate it produces to a more stable substance, called beta-hydroxybutyrate or BHB. And this is where those euphoric feelings could come from. BHB is almost identical to GHB, the naturally occurring neurotransmitter, called gamma- Continue reading >>
High-protein, Low-carb Diets Explained
High-protein, low-carbohydrate diets, like The Atkins Diet, have been widely promoted as effective weight loss plans. These programs generally recommend that dieters get 30% to 50% of their total calories from protein. By comparison, the American Heart Association, the National Cholesterol Education Program, and the American Cancer Society all recommend a diet in which a smaller percentage of calories come from protein. Normally your body burns carbohydrates for fuel. When you drastically cut carbs, the body goes into a metabolic state called ketosis, and it begins to burn its own fat for fuel. When your fat stores become a primary energy source, you may lose weight. Some experts have raised concern about high-protein, low-carb diets. High cholesterol.Some protein sources -- like fatty cuts of meat, whole dairy products, and other high-fat foods -- can raise cholesterol, increasing your chance of heart disease. However, studies showed that people on the Atkins diet for up to 2 years actually had decreased “bad” cholesterol levels. Kidney problems. If you have any kidney problems, eating too much protein puts added strain on your kidneys. This could worsen kidney function. Osteoporosis and kidney stones. When you're on a high-protein diet, you may urinate more calcium than normal. There are conflicting reports, but some experts think this could make osteoporosis and kidney stones more likely. If you're considering a high-protein diet, check with your doctor or a nutritionist to see if it's OK for you. They can help you come up with a plan that will make sure you're getting enough fruits and vegetables, and that you're getting lean protein foods. Remember, weight loss that lasts is usually based on changes you can live with for a long time, not a temporary diet. Continue reading >>
10 False Things People Say About Low-carb Diets
When arguing about nutrition, it can be hard to get your point across. People often seem biased against ideas that don't fit with their philosophy. When the topic of low-carb turns up, many people dismiss it, call it a "fad" diet and say that it is either harmful or impossible to stick to. Here are 10 things people say about low-carb diets that just don't make sense. I often see the claim that excluding entire food groups can be hard and that it is impossible to sustain such an "extreme" change in the way you eat. This point kind of makes sense. Not allowing yourself certain types of foods could lead to feelings of deprivation. But the thing is, all diets restrict something. They either restrict food groups or restrict calories. For some people, the calorie restriction approach may be more feasible. But it is NOT the only way. Many people don't seem to understand how low-carb diets work and what their main advantage is when it comes to weight loss. This is the fact that eating low-carb leads to automatic reduction in appetite and effortless calorie restriction (1). Compare that to the low-fat, "balanced" diet - which requires you to count calories and be hungry! This is a graph from one of the studies that compared low-carb and low-fat diets. The low-carb dieters are eating until fullness, while the low-fat dieters are calorie restricted (2). I don't know about you, but I hate being hungry. It is a very uncomfortable feeling. If I get hungry, I eat! If there is a diet plan out there that allows me to eat until fullness and still lose weight, then that sure is hell is the one I will choose. In most studies comparing low-carb and low-fat diets, more people in the low-carb groups make it to the end. If anything, they are easier to stick to. Low-carb diets are not harder to Continue reading >>
What Everybody Ought To Know About Ketosis
Recently I wanted to explore the world of Ketosis. I thought I knew a little bit about ketosis, but after doing some research I soon realised how wrong I was. 3 months later, after reading numerous books, listening to countless podcasts and experimenting with various diets I know have a sound understanding of ketosis. This resource is built as a reference guide for those looking to explore the fascinating world of ketosis. It is a resource that I wish I had 3 months ago. As you will soon see, a lot of the content below is not mine, instead I have linked to referenced to experts who have a greater understanding of this topic than I ever will. I hope this helps and if there is something that I have missed please leave a comment below so that I can update this. Also, as this is a rather long document, I have split it into various sections. You can click the headline below to be sent straight to the section that interests you. For those that are really time poor I have created a useful ketosis cheat sheet guide. This guide covers all the essential information you should know about ketosis. It can be downloaded HERE. Alternatively, if you're looking for a natural and sustainable way to improve health and lose weight head to this page - What is Ketosis? What Are The Benefits from being in Ketosis? Isn’t Ketosis Dangerous? Ketoacidosis vs Ketosis What Is The Difference Between a Low Carb Diet and a Ketogenic Diet? Types of Ketosis: The Difference Between Nutritional, Therapeutic & MCT Ketogenic Diets Is The Ketogenic Diet Safe? Long Term Effects Thyroid and Ketosis - What You May Want To Know What is a Typical Diet/Macro Breakdown for a Ketogenic Diet? Do I Need to Eat Carbs? What do I Eat On a Ketogenic Diet? What Do I Avoid Eating on a Ketogenic Diet? Protein Consumption a Continue reading >>
Low Carb Diet Vs. Ketogenic Diet
I’ve been asked by many of my readers to clarify what it means to follow a low carb or ketogenic diet. Because these two terms can mean two very different things, I thought it would be easiest to do a comparison. If after reading this you have more questions, please feel free to reach out. I’m always happy to answer questions or update my post here if something isn’t clear. What is a low carb diet? Generally speaking, the term “low carb” can be applied to any type of diet where you reduce your overall carb intake. This is a very lose term and can mean different things to different people. There is a general consensus out there that eating low carb “usually” means eating between 20 and 100 net carbs per day. That is a very large range, and not everybody will follow those guidelines. The term low carb referrs to simply reducing your overall carb consumption. The number of carbs you eat is totally up to you or whatever diet book you may be reading. A low carb diet does not equal a ketogenic diet. What are net carbs? Net carbs are very easy to figure. All you have to do is look at the nutrition data for whatever food you are eating and subtract the fiber count from the total carb count. Many people choose this method to ensure they get more fiber in an eating plan that could easily cut out fiber completely. There is also some science behind it, but I will leave that to you to google if you like. I don’t like to get that technical around here. What is a ketogenic diet? A Ketogenic diet does equal a low carb diet. A Keto diet is one of many different approaches to eating low carb. It has very specific parameters with the idea being that you put your body into a state of ketosis where fat becomes your body’s main fuel source. It is considered a high fat, mode Continue reading >>
Following A Ketogenic Diet Without A Gallbladder
Since the 1920s, ketogenic diets have been used as a therapeutic method to treat obesity, epilepsy, diabetes, neurological disorders, cancer and many other pathological diseases (1). This very low carbohydrate diet that combines moderate protein consumption with high amounts of quality fats puts the body into a state of fat or ketone adaptation. Following a ketogenic diet without a gallbladder can pose complications because of the body’s inability to adequately secrete bile to break down fatty meals. Fortunately, these 7 strategies will answer your concerns for maintaining ketosis without a gallbladder. What Is Ketosis? When net carbohydrate consumption remains less than 50 g/day (in some cases under 30g/day), insulin concentration reduces and the body begins using stored fat for energy via lipogenesis (1). Following 3 to 4 days of this dietary carbohydrate restriction, the central nervous system (CNS) has an inadequate supply of glucose and must seek other fuel. The alternate energy source the CNS seeks along with tissues and organs is ketone bodies. These ketone bodies are produced at high concentrations in the liver during the metabolic state of ketogenesis which is also attainable during periods of prolonged fasting. The 3 major ketone bodies include acetate, acetoacetate and beta-hydroxybutyrate. Ketosis results in numerous health promoting benefits including: (1) Decreased fatty acid production Increased metabolism of fats and lipids Higher metabolic rate to use ketone bodies Improved mitochondrial function Modified satiety hormones including ghrelin and leptin Regulates blood lipid levels including triglycerides and cholesterol Reduced insulin signaling Improved glycemic control Reduced whole body inflammatory levels Is a Ketogenic Diet Right for You? When nutr Continue reading >>
When Low-carb Paleo Isn’t Working
You’ve dutifully cut the carbs: there’s not a trace of sweet potato to be found on your plate, and you’re driving yourself insane measuring out allowed grams of spinach and lettuce – but it’s not working! You hunted around for more information and got the same advice: “low-carb harder! Cut carbs more! Cut protein, too! And cut fiber while you’re at it! Go on a fat fast and eat only coconut oil and egg yolks!” That might work for some people, but sometimes you’re doing low-carb right, but the pounds just won’t come off. It’s not because you’re “doing it wrong;” it’s because there’s something else going on. A word of warning: this is all intended for people who have given low-carb a serious, dedicated try. This means that: You count and track your carbs. You have accounted for carbs in all of the following: nuts/seeds, fruit, avocados, dairy (if you eat it), alcohol, and vegetables. (Now go back and read the previous sentence again to make sure you’ve accounted for all the items on that list!). You know roughly what carb level you need to maintain to get into ketosis. You have used ketostix and understand how they work. You do not have a binge eating disorder or any other psychological problem that could possibly be making you eat without realizing it, or eat things you haven’t tracked. This is not for beginners, or people who want to lose weight on a low-carb diet but aren’t sure where to start (if you have beginner questions about carbs, go here). It’s also not for people who haven’t made an all-out low-carb effort. And it’s also not for people who are freaking out over one day when the scale isn’t going down. If you haven’t stalled for at least 2 weeks, then it’s very likely a temporary plateau – or possibly it’s ho Continue reading >>
Why A Low-carb Diet Is Best For Weight Loss
Why a Low-Carb Diet Is Best for Weight Loss If you want to lose weight, you have a number of choices. The most popular is to cut calories and eat a low-fat diet. A way that’s becoming more popular, because it works much better, is to cut carbohydrates. Here we’ll take a look at scientific proof that a low-carb diet is best for weight loss. No calorie counting The biggest impediment to losing weight on a low-calorie diet is hunger. If you voluntarily reduce calories while eating the same foods, you get hungry, as is to be expected. Your body defends its weight, i.e. it has a set point, and makes you hungry if your weight moves away from the set point. On a low-carbohydrate diet, you merely cut the amount of carbohydrates in the diet, and in most studies looking at low-carb diets, the dieters ate as much as they wanted. Only carbohydrates were restricted. Cutting carbohydrates lowers levels of the hormone insulin, which signals the body to store fat, and which is responsible for setting the body weight set point. The result is nearly effortless weight loss. In the first study we’ll look at, a group of obese women were randomized to either a low-fat, low-calorie diet, or a low-carbohydrate diet that was not restricted in calories, and followed for 6 months. Weight loss result in the chart below. The low-carb group ate 20 g of carbohydrate daily, but were allowed to increase this to 40 to 60 g after 2 weeks, so long as they remained in ketosis as shown by urinary testing. The low-fat group was restricted in calories by 30% and ate about 55% of their calories as carbohydrates. Despite the fact that the low-carb group could eat as much as they wanted, they spontaneously reduced their calorie intake to about the same as the low-fat group. That shows the power of low-carb Continue reading >>
7 Signs You Might Be In Ketosis When Doing The Ketogenic Diet
One of the main goals of starting the ketogenic diet is to get your body into a metabolic state known as ketosis. Note: If you don’t know what the ketogenic is all about then check out the Ketogenic Diet: Beginner’s Guide to Keto and Weight Loss. This is when your body starts to produce a lot of ketones to supply energy for your body. Why is this good? Because it means your body has converted from a sugar-burner to a fat-burner. If your body is burning fat for energy then something amazing starts to happen. The fat on your body starts to disappear. But how do you know when you’re in ketosis? Besides using test strips or an instrument there are some signs that your body will give. 7 Signs You Might Be in Ketosis These don’t 100% guarantee that your body is in ketosis but if it is in ketosis then these signs will appear. 1. Weight Loss One of the obvious signs of ketosis is weight loss but this can also be pretty deceptive because many people don’t experience the kind of weight loss that they expect. This can happen for a variety of reasons but when you get close to entering ketosis or do enter ketosis you’ll find that you lose a healthy amount of weight quickly. For example, when you switch to low carbs you usually experience significant weight loss in the first week. In fact, my wife lost 12 lbs in the first 28 days of Keto and I lost 13. This isn’t your body burning fat but finally being able to release the water that was being held by the fat cells. If your fat cells don’t release this water then they can’t flow through the bloodstream to be used as fuel so losing water weight is a good thing. After the initial rapid drop in water weight, you should continue to lose body fat consistently if you are able to stick with the low-carb aspects of the diet Continue reading >>