High Carb Vegan Diets Don’t Work For Everyone – Here’s Why
A quick search on YouTube for “high carb vegan diet” will yield an insane amount of videos all claiming miraculous transformations eating essentially just fruit, all day every day for months to years on end. No matter what the protocol (general raw veganism, Raw Til 4, 80-10-10), the same rhetoric is repeated with startling vehemence, and the diet is defended unequivocally. Very few channels go into detail about one aspect of a high carb vegan lifestyle: high carb vegan diets don’t work… for everyone. Before I start talking about how high carb vegan diets don’t work for everyone, I want to point out that I’m actually in no way against vegan diets. I myself was vegan for years, and totally respect a way of eating that aims to promote sustainability and cruelty-free living. Why High Carb Vegan Diets Don’t Work For Everyone Carbs CAN make you fat So, the reason high carb vegan diets don’t work for everyone has little to do with the vegan aspect of things, and is more about the high carb part. For clarification, many of these diet plans actually promote eating up to, or over, 1000g of carbohydrates a day, mostly from fruit. Some high carbers even add coconut sugar to fruit smoothies for more carbs. Really. The theory is that “carbs don’t make you fat,” because the metabolism of carbs makes it difficult to store as fat. This part is true, except for the insane amounts recommended. In a study published in the American Journal of Clinical Medicine in 1988 (so, it’s had some time to make the rounds), participants were fed a low carb diet and made to exercise for a few days to deplete glycogen stores, and then fed a high carb, crazy high calorie diet for a week. And guess what? They gained fat. This study demonstrated that eventually, the body hits a poin 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 >>
Pruvit Keto Os Review
I'm Mike and I've been a personal trainer for over 10 years and I first heard about ketosis way back before it was even a big thing. I've been more or less on the ketogenic diet full-time ever since. When Keto-OS came out, people had been talking about Keto-OS being the go-to product for quickly getting into ketosis and even allowing you to cheat. Me being a skeptic, I set out on a 3 month strict review project, to get to the bottom of whether or not Keto-OS actually works. After months of testing blood samples and body calibrations, I am about to give you the conclusion of what I found from my review down below. KETO OS is the latest product from Pruvit and stands for "Ketone Operating System." This product is an exogenous ketone drink, which means it may provide a multitude of benefits, ranging from athletic performance enhancement, more efficient weight loss, cancer prevention, cognitive improvement and anti-inflammatory properties, among other things. Its ability to essentially trick the body into burning fat instead of carbs (a state known as ketosis) can also result in more rapid weight loss than you may have thought possible. This is what Pruvit had to say: Keto-OS is your “ketone operating system”. It was one of the First Therapeutic Ketone Supplements on the market. The proprietary blend is owned by Prüvit and is Dr. Approved, Lab Tested, University backed and the technology in Keto-OS is patent pending, developed by one of the most world renown Dr.’s and experts on Ketosis. Prüvit was the first company approved by University of South Florida to acquire the sub-license rights to use this patent pending technology. It is a powder that you mix with 8=10 oz. of water. Keto-OS is Pruvit’s flagship product and is the first product the company sold when it Continue reading >>
Does The Ketogenic Diet Work For Women?
There are three things you should never ask a woman: How old are you? Are you pregnant? Do you eat carbs? If you’re a woman, what emotions come up for you when you read that last question? For some women, carbs are associated with their sense of morals, feeling proud if they restrict carbs and guilty if they indulge. Others can’t imagine giving up their daily bread, morning oats, fresh fruit, quinoa salad, or baked sweet potato. The Carbohydrate Conundrum Ever since the Atkins’ Diet first launched in 1972 and re-vamped in 1992, the “low-carb” kick has been part of headline news stories and put low-fat, whole-grain, granola-heads to the test. In recent years, the ketogenic diet of the 1920s has become popular, claiming humans were designed to consume fat as their primary fuel, shunning the mere thought of a sushi roll with rice or pre-workout banana. A typical ketogenic prescription includes a daily plate comprised of 60-70% fat, 20-30% protein, and 10-20% carbohydrate. While the low-carb diet has its critics, research shows convincing claims that ketogenic diets are beneficial, not only for weight loss, but also: With all these benefits, “going ketogenic” seems to be the answer to the diet our society has been looking for: health, brain power, and lean body mass. So what’s the downside? The goal of this article is not to argue whether ketogenic diets are good or bad, but rather is a full-scope look at the benefits and downsides to a ketogenic diet—namely for women. So, if you’re a woman, read on. Low-Carb for Life? A low-carb ketogenic approach can work for fat loss. If you cut out excess sugar and starch, which retain water and stores as fat when overconsumed, your body will naturally make positive body composition adjustments, and as an added bonus Continue reading >>
So You Want To Go Keto
When we begin the process of transitioning to a Ketogenic Lifestyle, it might be tempting to look at all the long term progress pictures and forget that those results don’t happen overnight. Pictures we see follow the same rule on Facebook and the internet as icebergs. 10% is on the surface, but 90% of the story is floating underneath. We forget about 90% of the story, but that is the part which will trip us up if we don’t know about it. You might be here transitioning from another eating plan, or on a recommendation. You might have stumbled on this place by “coincidence” (no such thing). No matter where you’ve come here from, or what kind of amazing healthy looking eating plan you have been on before you transition to Keto, it’s important to understand what happens to your body during the time of transition. Unless it’s been a high fat lifestyle, the human body starts out very very confused. It is very, very happy, don’t get me wrong. Imagine this: You have a job, you have been there for 20 years, your boss walks past you every day and doesn’t acknowledge you exist. Suddenly, out of the blue, he comes up to you one day, calls you by name and says, “I really love your work, you always do an amazing job, thank you for being here!” He knows your family, he knows your license number, he starts giving you double your usual pay… You are. Freaked. Out. This is what is happening in our bodies when we start feeding it all this beautiful fat. It gets freaked out. We are giving it what it needs, and extra Christmas bonuses, and it suddenly doesn’t know what to do anymore. In the past it had to work hard to get us through each day, and save up just in case there’s a hard winter. Now all the paradigms are different and it takes time to trust whether we w Continue reading >>
The Keto Diet Is Gaining Popularity, But Is It Safe?
A new twist on extreme weight loss is catching on in some parts of the United States. It’s called the "keto diet." People promoting the diet say it uses the body’s own fat burning system to help people lose significant weight in as little as 10 days. It has also been known to help moderate the symptoms of children with epilepsy, although experts are not quite sure why it works. Proponents say the diet can produce quick weight loss and provide a person with more energy. However, critics say the diet is an unhealthy way to lose weight and in some instances it can be downright dangerous. Read More: What is the “Caveman Diet?” » What Is Ketosis? The “keto” diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis. Ketosis occurs when people eat a low- or no-carb diet and molecules called ketones build up in their bloodstream. Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy. Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age. However, many experts say ketosis itself is not necessarily harmful. Some studies, in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people. However, other clinical reviews point out that patients on low-carbohydrate diets regain some of their lost weight within a year. Where It’s Helpful The keto diet was created by Dr. Gianfranco Cappello, an associate professor of surgery at the Sapienza University in Rome, Italy. He claims great success among thousands of users. In his study, more than 19,000 dieters experienced significant, rapid weight loss, few side 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 >>
7 Days On The Ketogenic Diet
The ketogenic diet is essentially the Atkins diet of the 2010s. Super popular, almost impossible to maintain long-term, and wildly effective for weight loss (per anecdotal reports as well as scientific research). What is the ketogenic diet? Your goal on a “keto” diet is to get at least 70% of calories from fat, no more than 25% of calories from protein and only 5-10% from carbohydrate. For most people, that means restricting your carb intake to below 50 grams a day. The diet first started as a treatment to decrease seizures in children with uncontrolled epilepsy. The body and brain is forced to get energy from fat instead of carbs, which produces ketones in our body that then fuel our cells. Reports as far back as the 1920’s show that when epileptic children switched to a strict all-fat diet, their brain adapted its fuel source and less seizures occurred. If the brain of someone with epilepsy could benefit from running off of ketones, could your average Joe also get some kind of benefit? Of course researchers had this same question and since the 1960’s there has been evidence that a ketogenic diet is effective for weight loss and improving insulin resistance. Emerging data also suggests a neurological advantage as well as an anti-cancer effect. Please note, I’m saying evidence exists. That doesn’t mean the verdict is in and that doesn’t mean that the ketogenic diet won’t have negative effects elsewhere. What do you eat? It’s easier to start with what you DON’T eat. No bread, fruit, starchy vegetables (like potatoes or corn), cookies, candy, ice cream, pizza, sandwiches, rice, quinoa, cereal, oatmeal, waffles, smoothies, beer, protein bars… basically, most food is off limits. That leaves us with full fat dairy (cheese, plain yogurt, butter), greens Continue reading >>
In Ketosis But Not Losing Weight? These Foods May Be Stalling Your Progress
Stop Stalling Volume Two: Malignant Mouthfuls Welcome back to the Stop Stalling series! Today, we’re going to take a look at some specific foods that may be causing your stall. These foods may be keeping you from getting ahead. The bad news is that a lot of them may be staples for you. Many of them seem keto-friendly: they’re low in net carbs and should be “safe.” In fact, they are “safe” for plenty of people. However, for some people, certain foods can cause stalls. If you’re in ketosis but not losing weight and have implemented everything advised in Volume 1: Operator Error, here’s a list of the most likely suspects. Dairy: Dairy is a tricky one. First of all, it’s very energy-dense (i.e. it has a lot of calories). That means that it can be really easy to overdo. Alas, keto isn’t magical, and calories still count. Secondly, it’s often a carbohydrate bomb. A glass of milk has about ten grams. It can have more or less depending on the fat content. It can be tough to tell with yogurt: while the actual carb count is probably lower than what is listed on the label (fermentation consumes some of the carbohydrates), you can’t always tell just how many there are. This is even ignoring the fact that many yogurts contain additives, including starch-based thickeners. Finally, dairy is especially prone to “rounding down”: even though many labels say that a serving of cheese contains zero carbohydrates, chances are that a serving contains as many as 0.7 grams. It seems like very little, but if you eat two servings (easy to do!), it’s going to add up over time. Many people rely on dairy, and when they drop it, they start losing again. Seeds and nuts: Seeds and nuts are horrible bastards. I love nuts, especially almonds. Especially the smoked ones or th 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 >>
How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)
CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>
7 Lingering Myths Everyone Should Know About Low-carb Ketogenic Diets
The public’s interest in learning more about the low-carb, moderate protein, high-fat, ketogenic diet is gaining momentum and is stronger than ever as evidenced by it being the #5 most Googled diet search term in 2013. Because this nutritional approach has scientific evidence showing it to be a powerful modality against most of the chronic diseases of our time, the curiosity about it comes from a variety of perspectives. From strong evidence for conditions such as diabetes mellitus (Type 2 diabetes) to cardiovascular disease, good evidence for issues like Alzheimer’s Disease to narcolepsy, and emerging evidence for a wide variety of other issues of great research interest including cancer, fibromyalgia, traumatic brain injury and so much more, there are compelling reasons to at the very least give this way of eating a try for yourself just to see how you do in your pursuit of optimizing your health. With the overwhelming flood of support for the new book on this subject written by me and my coauthor Duke internist Dr. Eric Westman called Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet (we are already in our fourth printing after just four weeks!), it seems many have already decided to do their own n=1 test of nutritional ketosis doing it in a methodical way making appropriate tweaks and changes along the way. But I’ve become increasingly concerned by the perpetuation of certain myths that continue to pervade the discussion about very low-carb, high-fat diets that is unfortunately turning some people away from even attempting to get into ketosis because of fear about what they have heard about it on the Internet. A number of these objections to very low-carb, high-fat ketogenic diets have been out there for many years without any sc 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 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 >>