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 >>
How Does A Ketogenic Diet Work And Is The Diet Worth It?
There are many different diet types out there and some of them are supposed to be revolutionary for weight loss. Today, I want to talk about one specific type, a ketogenic diet. This is a specific form of a low carb diet and one that has become exceptionally popular. That’s really not surprising, as ketogenic diets have been linked to health benefits and also substantial weight loss. But, how does a ketogenic diet work? After all, it’s no good simply claiming that a diet works. Most diets work to some degree for a short time. So, what is it that makes a ketogenic diet special? Well, to understand that, we have to take a look at the science behind this type of diet. Before we get started, I do want to say that ketosis is a little complicated. In this post, I’m going to provide an overview of the diet, including how it works and the benefits that it offers. But, I’m going to avoid going too deeply into the complexity of the diet, as that information can get confusing quickly. Nevertheless, this post will still answer the question, how does a ketogenic diet work. Ketogenic diets actually come under a few different names. For example, you may sometimes hear it called a ketosis diet or even just a keto diet. These names all refer to the same concept, they’re just different terms that are used. The names are all based on the concept of ketosis. In some cases, you may also hear the name nutritional ketosis or nutritional ketosis diet. That term still means the same thing and it’s mostly just a clarification. All of these various names come from the same underlying concept, the idea of ketosis. Ketosis is a specific metabolic state where your body is operating in a different way. Specifically, the body produces ketone bodies (or ketones), including acetone and aceto Continue reading >>
Pruvit Keto Os Review
We wanted to get to the bottom of things with Keto OS. Right off the bat there was an outpouring of negative reviews on taste, making our team jump straight into the ingredients. Then we noticed a rash of comments about side effects, which was enough to make us tackle the science head on. We took the information we found, summarized it, and now share with you – the truth about Keto OS. What is Keto OS? Pruvit Keto OS supplement is a powdered drink offering weight-loss support. If this drink is as terrible as some of the customer comments make it out to be, we have a hard time believing that anyone is seeing results. Before we get into the ingredients, according to the company itself, they can cause side effects. “Supplementing with KETO//OS or following a ketogenic diet can cause a slightly diuretic effect, and can deplete magnesium, potassium and sodium stores.” And that wasn’t all. Before we get ahead of ourselves, here are the Keto OS ingredients: MCT Powder Beta-Hydroxybutyrate Stevia Keto OS Max offers the same, but l-leucine, l-taurine, and a few others are added. Just one scoop or packet a day is supposed to force you into ketosis , so your body burns fat instead of carbs. This idea is what low-carb diets are based on. Ketosis is not to be confused with ketoacidosis, a medical condition that can be life-threatening. Pruvit, the makers of Keto OS, started online in 2013. You have various options to choose from on the official website including a canister of powder or prepackaged servings, which makes the Keto OS diet plan a bit easier. We like the addition of caffeine but that’s not the best part. Pruvit Keto OS Competitors Product Price Review Ketopia read Ketocana read Thrive Patch read Shakeology read Burn HD (Sample offer) read Other similar produ Continue reading >>
You Can Eat Fat And Lose Weight! Expert Says Controversial Ketogenic Diet Does Work - So What's The Secret To Doing It Safely?
Lose weight by eating more fat – it almost sounds too good to be true. But followers of the ketogenic food plan claim it not only works, it can revolutionise the way you eat. Although the keto diet – as it's known – has been hailed as being extremely effective for weight loss, it's not without its share of controversy. Those who subscribe to a keto-based food programme eat a diet that's significantly higher in fat – this is offset by a major reduction in carbohydrates which is understood to put the body into a metabolic state called ketosis. In essence, nutritional medical expert Fiona Tuck explained to Today Tonight Adelaide, the body burns fat to use as fuel. Right now the diet being touted as the hot new way to strip unwanted kilos with celebrities - including Guy Sebastian - crediting their success to following the high-fat food regime. But is the diet a safe way to sustainable weight loss? Fiona Tuck breaks it down. 'An extreme keto diet is made up of 75 per cent healthy fat, 20 per cent protein and just five per cent carbs, which means limited fruit and vegetables,' she said. While she said the food plan would work for quick weight loss, it's not one she thinks is beneficial long term. 'We have to be very careful not to take the body into an extreme case of acidosis (caused by an overproduction of acid in the blood) because that can actually be life threatening or fatal.' However Ms Tuck does believe the diet can be followed safely, if carb levels are increased to 50 or 100 grams. She also advocates for following a dietary plan that includes a wide range of fresh foods. 'You could not be getting enough of those brightly coloured fruits and vegetables which could put us at risk of nutritional deficiency,' she warned. For some the health benefits of followin Continue reading >>
Does Everyone Need To Be On A Ketogenic Diet Or Not?
0 0 This past week I got to catch up with the incredible Dr Jason Fung whilst he was in London visiting. For those of you who do not know Dr Fung, he is the incredible Nephrologist that is based in Toronto Canada and who has been pioneering with is work in the fasting space, closely linked with the ketogenic diet. I first met Jason whilst I was in Cape Town South Africa and when I heard that he sometimes put his patients on a 30 day fast, I knew I would have to see this for myself. As part of my world trip, I was lucky to be able to head to Toronto and shadow with Jason and his colleagues to see exactly how he got his patients fasting. This post isn’t about fasting (just yet), but more around the topic on who should be following a ketogenic diet. Whilst waiting together for another breakfast meeting, myself and Jason got onto the topic of “should everyone be following a ketogenic diet?” Both of us have the similar viewpoint on this in that no, not everyone should or even needs to be following a ketogenic approach. When is it Appropriate? The ketogenic approach is gaining a huge amount of momentum and interest as it gets into mainstream media. I think it is important that we don’t let the idea run away that for a diet like that to work, that you need to be strict keto. And what does ketogenic even mean? If you look on social media or talk to anyone that is following a ketogenic approach there are different interpretations of the diet. Those that are incredibly fit can appear to eat upwards of 100g of carbs and still be ketogenic. Yet there are those who are highly insulin resistant and cannot eat above 20g of carbohydrates. Likewise, there are many people that do not follow the strict ketogenic principles. Instead adopting more of a low carbohydrate approach and Continue reading >>
5 Common Reasons For Your Keto Diet Not Working
Uh oh! Is your ketogenic diet not working how you thought it would? It’s a frustrating feeling, for sure — you’ve been following the rules, cutting the carbs, and you’re still not getting into ketosis or seeing any weight loss (if that’s your goal). But not to fear. We’re in the business of helping people get that ketosis blazin’, and that includes you. Let’s blast through your keto worries right now by covering the 5 common reasons for your keto diet not working — and what you can do to fix the issues. NOT TRACKING CARBOHYDRATES Remember that in the ketogenic diet, we want to follow the macronutrient breakdown of low carb, moderate protein, and high fat. This one might seem obvious; after all, keto is ALL about that very-low-carb living, right? But one of the biggest rules of keto success is to track, track, track because extra carbs can otherwise slip in unnoticed. Carbs are everywhere, so as much as you might try to avoid them completely, that’s just not possible. Although carbs generally make up 5% of your diet on keto, the exact amount of how much you can tolerate and still stay in ketosis varies a little by individual. Factors that can affect how your body uses carbs include: It’s a good idea to use a handy tracker and input what you eat to watch your carb amounts, at least for a few weeks so you can see how you react to different foods. Apps are perfect because you can carry them with you anywhere, such as the popular MyFitnessPal. This will help you see exactly how many calories and carbs you’re eating, which will help you continue to mentally monitor everyday foods you eat. NOT TRACKING PROTEIN Along with eating higher fat, many people following keto will also ramp up their lean protein amounts. However, you have to be mindful of how muc Continue reading >>
How Long Does It Take For The Ketosis Diet To Work?
When it comes to weight loss, everyone wants rapid results. A ketosis diet, better known as a ketogenic diet or low-carb diet, helps you lose weight by forcing your body to burn fat for energy instead of carbs, causing you to go into a state of ketosis. The rate of weight loss on a ketosis diet varies, and how long it takes to work depends on how much weight you need to lose, but you may be able to lose more than 12 pounds in a month. Video of the Day Your body's preferred source of fuel is glucose, which is derived from carbohydrates. When fasting, your body undergoes hormonal changes that stimulate the release of fat from your fat cells, where it is transported to the liver and made into ketones, which are then used for energy. The ketogenic diet is high in fat and protein and low in carbohydrates, which mimics fasting to produce ketones and the state of ketosis. How quickly you get into ketosis varies, but can happen in one to two days. When followed as advised, people on a ketogenic diet for weight loss lose weight and lose it quickly, according to dietitian Juliette Kellow. According to a 2008 study published in the "American Journal of Clinical Nutrition," men who followed a ketogenic diet for four weeks lost an average of 12 pounds. The men in the study were able to eat fewer calories without feeling hungry or dissatisfied. It's important to note that this was a small, short-term study, and weight loss results may vary. The concern with losing weight too quickly is that you lose muscle and water rather than fat. Most health care professionals recommend a slow rate of weight loss of about 1 to 2 pounds a week. Losing water and muscle on a weight-loss diet may zap your energy levels and your motivation, and you may be more likely to regain the weight. While ketogen Continue reading >>
Not Losing Weight On A Low Carb Diet? Here’s Why
Are you following a low carb diet, but not losing weight? Have you tried a low carb diet and didn’t lose a pound ? Or maybe you lost some weight in the beginning, but have reached a plateau ? In this article, I will show you how to blast through that plateau and lose weight again with a low carb diet. Not Losing Weight on a Low Carb Diet? Low-carb diets are a strong ally against some of the biggest health problems that plague the world today. While I like a low carb diet,we all remain unique and it doesn’t always work for everyone. Most people who give it an honest try do quite well and lose weight without restricting calories or feeling hungry. However, after a few weeks, some people reach a plateau. The weight may have fallen off at the beginning, but now the scale won’t budge. If you reached a plateau or just the results you are harvesting/harvested are not as satisfying as you expected, here are a few suggestions that would explain why : Are you Eating Real, Whole Foods ? Eating a low-carbohydrate diet is not just about lowering your intake of carbohydrates. It is about eating real, whole, nutritious foods. Go through your pantry and kitchen and eliminate all processed foods. This includes protein bars, snack foods, and sugary beverages. Choose lean meats like chicken or fish, eggs,vegetables and healthy fats such as coconut oil, avocado and nuts. While a certain food such as cookies and brownies may be made with healthy ingredients, they should NOT be eaten every day. Cutting back on processed carbohydrates is the way to go, however you want to make sure you are eating good fats that will keep you full and satiated. Weight Loss Is A Process The human body is made up of many different tissues including the fat under the skin as well as the fat inside the abdom Continue reading >>
Living with a Ketogenic Diet In my opinion, unless there is a medical issue you are using ketogenic to address, ketogenic eating is best done as a medium-term plan. I do not see it as a way of eating/living forever, mostly because of quality of life issues. Being a fat and oil monster gets old and I think keto is best used as a lever to accomplish a goal, after which a more sustainable, balanced, and enjoyable way of eating is adopted. During the medium-term of eating this way, though, there can be a lot of potential problems that need to be solved. Ketogenic eating, at least in my experience, has made me face several other issues around health and eating that I simply wasn’t aware of before. Almost like as soon as I cleaned up how I was eating there was nowhere left for other issues that I had to hide. Over the course of living with the ketogenic diet, one of the best attitudes you can adopt is one of flexible determination. You don’t want to be so rigid that you require certain weight loss every week, or that you make yourself crazy micromanaging your life. All eating strategies work because improved behavior is applied over a long period of time. Your weight may fluctuate up, down, and stay the same, but what we are all going for with keto is an overall loss, and that just takes time. Food Sensitivities: When Food Attacks One of the interesting things about eating keto is how it can make you face chronic food sensitivity issues. Perhaps it is that you feel so much better on keto, that feeling bad because of food feels worse and is, thus, more obvious. Or, maybe it is because through cleaning up your diet your body gets more tuned and thus any defects are more obvious. Whatever the case, ketogenic eating can unearth and make people face sometimes uncomfortable, or Continue reading >>
Is The Ketogenic Diet Safe For Weight Loss?
Share it: If you’ve been contemplating various weight-loss strategies, you may have run across the ketogenic diet. This dietary strategy, which is often used in a clinical setting to help improve seizure control in children with epilepsy, is picking up steam as an effective treatment for weight loss. But is it right for you? We turned to the experts to find out more. WHAT IS IT? The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. (This isn’t to be confused with ketoacidosis, a dangerous condition typically caused by a lack of insulin in the body.) According to Dominic D’Agostino, a researcher at the University of South Florida who specializes in ketogenic diets, “The ‘classic ketogenic diet’ used originally for the management of drug-resistance seizures is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, he says, this diet is typically modified “to allow a more liberal consumption of protein” (20–30%) with the same carbohydrate restriction. IS IT FOR YOU? Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. “Rapid weight loss and a decrease in hunger are the most common and evident benefits,” says Kristen Mancinelli, MS, RD, author of “The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.” D’Agostino references promising studies that have been shown to “lower blood glucose levels, increase sensitivity to insulin, decrease inflammation and reduce triglyceride levels while raising HDL cholesterol.” READ MORE > 21 DIETIT Continue reading >>
Epilepsy And The Keto Diet
Disclaimer: Please consult with your doctor before starting the keto diet, or considering dropping or reducing your daily medication intake. For most, epilepsy is something that is completely manageable with the introduction of medication. But not everyone wants to take medication every single day. It’s tough to carry around an array of pills with you at all times. There are side effects to certain medications, such as drowsiness, reduced concentration, personality changes, and reduced IQ . Taking medication is stigmatized. A large number of people don’t want to be seen taking medication all the time. It can make you feel like a patient.¹ An avenue explored by a select number of people with epilepsy that has worked very well is following a diet. More specifically, the keto diet. The Keto diet is popular among people exploring alternatives to medication with epilepsy, and has been shown to reduce, and even eliminate day-to-day medication in some cases. What is Keto? The goal of a keto diet is to put the body into ketosis. Ketosis is a state where the body primarily consumes ketones (fat) for energy versus using glucose (sugar). A ketone is a substance produced in the body, by fat, when blood glucose (blood sugar) levels are low. This means the body is relying on fats for energy versus relying on sugar (carbs). When blood glucose levels in a person are low, insulin levels drop. When insulin levels drop the body realizes that it has to turn to a form of energy that isn’t sugar. The body turns to ketones, thus entering ketosis. Ketones are produced in the liver from fat. When your body enters ketosis, it uses fat almost exclusively as it’s energy source.² The reasons why most people switch to a Keto diet are simple – it often results in an increase in energy, bo Continue reading >>
Is A Ketogenic Diet Right For You?
I may receive a commission if you purchase something mentioned in this post. Full disclosure here. Ketogenic diets are all the rage right now, unless you’re reading this in 2027, in which case, ketogenic diets were all the rage in 2017. My clients and even friends are starting to ask me about “going keto,” because they’ve heard it will help them lose weight, improve athletic ability, boost brain power, and achieve overall unicorn health status. A quick search turns up multiple headlines claiming a ketogenic diet can reverse epilepsy, cancer, diabetes, insulin resistance, and obesity and bring one to optimal health. So, is it all that? Is a ketogenic diet right for you, or is it just another fad? What is a Ketogenic Diet? A ketogenic diet mimics starvation, allowing the body to go into a metabolic state called ketosis. Normally, human bodies are sugar-driven machines: ingested carbohydrates are broken down into glucose, which is mainly transported and used as energy or stored as glycogen in liver and muscle tissue. When deprived of dietary carbohydrates (usually below 50g/day), the liver becomes the sole provider of glucose to feed your hungry organs – especially the brain, a particularly greedy entity accounting for ~20% of total energy expenditure. (a great synopsis from Scientific American). Going keto basically means your body switches from burning glucose to fat for fuel. When you follow a ketogenic diet for a while, you enter into nutritional ketosis, which means your liver converts fats to ketones for fuel rather than than body burning glucose directly. A ketogenic diet excludes grains, starch, sugar, and fructose. It’s high fat, moderate protein, and very low in carbohydrates (quick lesson: anything that isn’t a protein or fat is a carb. That means Continue reading >>
The Ugly Truth About Ketogenic Diets
Here's what you need to know... Ketosis occurs when carbs are in such low quantities that your body relies almost exclusively on fatty acid oxidation and ketone metabolism. Ketogenic diets have about 70-75% of your daily caloric intake coming from fat and about 5% from carbohydrates. Ingesting protein above approximately .8 grams per pound is enough to kick you out of ketosis. Ketogenic diets improve body comp, but so does any diet that reduces calories from any source. There is no literature to support that a ketogenic diet is beneficial for promoting increases in muscle mass. Ketogenic diets affect performance negatively. Questions About Ketosis While the ketogenic diet has been used widely and rather effectively in some cases, there's still a lot of confusion about it. What exactly is a ketogenic diet? How does it differ from low carb dieting? Most importantly, at least for the T Nation demographic, is the question of whether ketogenic diets allow you to put on, or at least keep, muscle. Ketosis: What is it? Ketosis is a metabolic state that occurs when dietary carbohydrates are in such low quantities that your body must rely almost exclusively on fatty acid oxidation and ketone metabolism. That sounds simple on the surface, but let's unpack that explanation a bit. To function, your body requires a substantial amount of energy in the form of ATP. So, let's just assume that the average person uses about 1,800 calories per day to create enough ATP to keep him alive (not including any physical activity). Now this is where it gets interesting. You have this thing in your skull called a brain. It uses about 400 or so calories per day and runs almost exclusively on glucose. (There's some evidence it can use small amounts of fat and lactate, but in the big picture it's not Continue reading >>
Is The Ketogenic Diet Safe For Everyone?
Is a ketogenic diet safe for you? Is a ketogenic diet safe? Before you try this at home… First and foremost, if you pick up a copy of Jimmy Moore and Dr. Eric Westman’s excellent new book, Keto Clarity (which I highly recommend–see my review here) and feel (understandably) inspired to immediately embark on a ketogenic diet, I would caution anyone with a serious chronic health problem, especially anyone who is taking prescription medications, not to attempt a ketogenic diet on his/her own without medical supervision. Medications and Early Ketosis Even though I personally believe in the power of ketogenic diets to improve and even reverse many chronic illnesses, from diabetes to chronic fatigue to mood disorders, the diet does this by causing very real shifts in body chemistry that can have a major impact on medication dosages and side effects, especially during the first few weeks. Examples of problematic situations include sudden drops in blood pressure for those on blood pressure medications (such as Lasix, Lisinopril, and Atenolol), and sudden drops in blood sugar for those on diabetes medications (especially insulin). These changes in blood pressure and blood sugar are very positive and healthy, but the presence of medications can artificially intensify these effects and cause extreme and sometimes dangerous reactions unless your dosage is carefully monitored by you and your clinician in the first month or so. Another important example of a medicine that would require careful monitoring is Lithium, an antidepressant and mood stabilizing medicine. The ketogenic diet causes the body to let go of excess water during the first few days, which can cause Lithium to become more concentrated in the blood, potentially rising to uncomfortable or even toxic levels. These Continue reading >>
(diet Review) Pruvit Keto/os Exogenous Ketones: Ketosis Or Not?
I’ve gotten a crazy number of requests do this Pruvit Keto/OS review. Keto/OS is a new exogenous ketone supplement that people are using to lose weight, among other things. I found very little in terms of research on exogenous ketones in humans. Exogenous ketones have been studied a bit in rats, and no one has studied them in terms of weight loss in people or in rodents. The product Keto/OS has no research behind it either, so I decided to bite the bullet and put myself on it for a week to see what would happen. I hate using small studies as proof for anything, but in this case, I had no choice. It was totally an n=1. I also hate drinking disgusting things, but again, in this case I had no choice. Sigh. Before I talk about how that all went, let’s chat about ketones and how they work in your body. What are ketones? Ketones are the byproduct of fat metabolism. When you deprive your body of it’s favorite source of energy – glucose – it starts burning your fat for fuel. That’s the premise of the ketogenic diet: burn fat, use the ketones that result as energy. Staying on the ketogenic diet is tough for most people, but it can be done, and for most healthy people, it’s probably not harmful. Check with your doctor or dietitian before starting any diet. Read my ketogenic diet review here. The issue with ketosis for weight loss is that when you break ketosis, the weight will probably come back on. If you’re a person who lives to eat and not eats to live, it might not be the best weight-loss option for you. Because a ketogenic diet is so difficult for most people to maintain, Pruvit is marketing Keto/OS by saying that you can eat a normal diet, drink Keto/OS, still go into ketosis, and lose weight when your body burns fat for energy from being in ‘ketosis’ fr Continue reading >>