Keto During Pregnancy
I get a ton of emails a few months after these consults telling me that they are ecstatic and are now pregnant but are wondering on what to eat now. As if this diet of REAL food would be harmful to a fetus. There are many reasons why to not add in certain foods like gluten and dairy. Many times when cravings get the best of pregnant clients and they consume these foods, the auto-immune response can result in a miscarriage. But even if the clients are committed about staying away from gluten and dairy, they often worry that too low of carbs is bad for the fetus. You will never find evidence of this, but you will read it all over the web. The information that clients read have a few flaws: 1. A huge mistake is when people and doctors compare benign dietary ketosis to diabetic ketoacidosis. You can produce ketones in a starvation state. So instead of using a well-formulated low carb diet, they starved pregnant rats to get them into ketosis. The flaw in that evidence should be obvious. 2. The last form of this “evidence” is when they sliced up the brains of rat fetuses and saturated them in ketones. What happened was that the brain cells lived but it stopped producing new brain cells. This is thought to be evidence that ketosis causes retardation. Now let’s dive into the facts. The lean human body is 74% fat and 26% protein by calories. Fats are a structural part of every human cell and the preferred fuel source of the mitochondria, the energy-burning units of each cell. A fetus naturally uses ketones before and immediately after birth. Many studies done on pregnant pigs that are placed on ketogenic diets have fetuses with “increased fetal brain weight, cell size and protein content. In the early stages of pregnancy there is an upsurge in body fat accumulation, whic Continue reading >>
I Tried The Viral Diet That Lets You Eat Heavy Cream And Steak — And It Was Harder Than I Thought It Would Be
The Ketogenic diet is a high-fat, low-carb diet. It's gotten really popular lately as a way to lose weight relatively quickly while eating a lot of foods you'd have to give up on other diets. I tried it for a week to see what it's like. Chances are, at least one of your Facebook friends has tried the Ketogenic diet lately. And though you may have seen photos of their meals on your feed, you may not be sure what it is. Essentially, when going "Keto," you bump up your fat intake while severely limiting carbs. This diet says that you can eat full-fat cheese, bacon, butter, and other things that most other diets frown upon, so it's maybe not that surprising that some keto converts become enthusiastic loyalists, shouting the tenets of the plan wherever they go. Georgie Fear, a registered dietitian and sports nutrition specialist, told INSIDER that the major pro of the diet, besides getting to eat all of those things that are off-limits on other diets, is that you don't have to worry about how many calories you're eating or worry about the old "everything in moderation" adage. But there are some potentially major health-related drawbacks to eating this way as well. "You are at an increased risk of bone fractures, and up to a one in four chance of having kidney stones," Fear said. "It also causes fatty liver and gallstone formation. Low carbohydrate diets also worsen athletic performance and many people report low energy, nausea, and fatigue. High saturated fat diets are known to induce insulin resistance and hypothalamic inflammation leading to dysregulation of energy intake favoring obesity. Gut bacteria populations shift in a high fat, low carbohydrate diet, and emerging research is uncovering links between these changes and worsened risk of mental illness, immune system dy Continue reading >>
Is Constant Ketosis Necessary – Or Even Desirable?
162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: research and synthesis and the gestation of future blogs. The hard part is collecting, collating, and then transcribing the ideas swirling around inside my brain into readable prose and hopefully getting an article out of it that I can share with you. A while back I briefly mentioned a paper concerning a ketone metabolite known as beta-hydroxybutyrate, or BHB, and its ability to block the activity of a set of inflammatory genes. This particular set of genes, known as the NLRP3 inflammasome, has been linked to Alzheimer’s disease, atherosclerosis, metabolic syndrome, and age-related macular d Continue reading >>
Transcript Of Episode 146: Can You Drink Wine And Stay In Ketosis?
Meredith Dykstra: Welcome to Cellular Healing TV. I’m your host Meredith Dykstra and this is Episode Number 146, and we have Dr. Dan Pompa, our resident cellular healing specialist on the line. Today we have a very special guest, and his name is Todd White. Todd White is a wine expert and we have a lot of fun things to talk about. This is not your average wine that he makes. We’re going to talk a lot about wine today, but before we delve in, let me tell you guys a little bit more about Todd. Todd White has been a serial entrepreneur and creator since he was age 17. Today, after 15 years in the wine business, his life is dedicated to educating and helping people make better choices about food nutrition and how they think about consuming alcohol. He is the founder of Drive Farm Wine, a writer, speaker, and a leading authority on healthy organic natural wines, and the importance of micro-dosing alcohol for health, longevity, and vitality. Todd’s passion is unlocking the best way to enjoy alcohol, how to enjoy the benefits of modern consumption while avoiding the negative outcomes. Todd has been a featured guest on many of the nation’s leading health influential podcasts, including David Asbury, Bullet Proof Radio; Mark Sisson, Primal Blue Print; Abel James, Fat Burning Man; Rob Wolf’s, Paleo Solution; and Jimmy Moore, Living Low-carb Show. Todd is a self-described biohacker who practices daily meditation, Wim Hof breathing, cold thermogenesis, a ketogenic diet, intermittent fasting, and he is a fitness enthusiast. He’s also a frequent speaker on ketogenic lifestyle, and is completing a cookbook on the ketogenic diet and lifestyle to be released this fall called, Keto Well. He was most recently the featured ketogenic speaker at the 2016 Bulletproof annual confer Continue reading >>
Beyond Weight Loss: A Review Of The Therapeutic Uses Of Very-low-carbohydrate (ketogenic) Diets
European Journal of Clinical Nutrition volume 67, pages 789796 (2013) Very-low-carbohydrate diets or ketogenic diets have been in use since the 1920s as a therapy for epilepsy and can, in some cases, completely remove the need for medication. From the 1960s onwards they have become widely known as one of the most common methods for obesity treatment. Recent work over the last decade or so has provided evidence of the therapeutic potential of ketogenic diets in many pathological conditions, such as diabetes, polycystic ovary syndrome, acne, neurological diseases, cancer and the amelioration of respiratory and cardiovascular disease risk factors. The possibility that modifying food intake can be useful for reducing or eliminating pharmaceutical methods of treatment, which are often lifelong with significant side effects, calls for serious investigation. This review revisits the meaning of physiological ketosis in the light of this evidence and considers possible mechanisms for the therapeutic actions of the ketogenic diet on different diseases. The present review also questions whether there are still some preconceived ideas about ketogenic diets, which may be presenting unnecessary barriers to their use as therapeutic tools in the physicians hand. During recent years, an increasing amount of evidence has accumulated in the literature, suggesting that very-low-carbohydrate ketogenic diets (VLCKD) could have a therapeutic role in numerous diseases. The use of VLCKD in treating epilepsy has been well established for many decades and these diets have become even more widely known, as they became popular in the 1970s for weight lossespecially as the Atkins Diet. 1 More recently, the therapeutic use of ketogenic diets in other diseases has been studied with positive resultsit Continue reading >>
How To Maintain Ketosis
The ketogenic diet is all the rage right now, and more people are learning about the benefits of ketosis on their health and weight loss goals. However, there’s still some confusion around the process itself and the correct ways to maintain ketosis. This information will help you maintain a steady state of ketosis safely and efficiently, no matter your needs. Getting into Ketosis First things first. Before we can maintain ketosis we have to get understand what is ketosis and get into this primal metabolic state. Ketosis occurs when the body has little to no access to carbohydrates, its normal source of fuel, and begins breaking down and burning fat for energy instead. The ketosis process can have many benefits including: Curbed hunger and faster weight loss Improved blood sugar regulation Enhanced cognitive performance Better mental focus Less chance of inflammation Reducing risk for conditions like type II diabetes When the body’s in ketosis, fats are broken down and ketone bodies, or “ketones,” are created for the body to use for energy. Three Main Ways of Maintaining Ketosis Long-term Short-term Cyclical The way you use the ketogenic diet depends on your specific needs, but what’s important is making sure you maintain a state of ketosis during the full time you’re on keto. This is not the same as simple going low-carb, and it requires some extra effort and tracking. However, the results are worth the extra work! Short-Term vs Long-Term Ketosis Just as it sounds, the only difference between short- and long-term ketosis is the amount of time you properly follow the ketogenic diet. The standard version of the ketogenic diet involves eating around 20-50 grams of net carbs per day to keep the body in ketosis, although the exact amount depends on each person. C Continue reading >>
How Long Should I Be Ketogenic?
What are your goals with the ketogenic diet? Going ketogenic simply because you want to lose some body fat is very different from going ketogenic because you have epilepsy or have been diagnosed with cancer. While the former can definitely benefit from the ketogenic lifestyle - it’s not strictly necessary (there are other ways of achieving the same). Nobody says you can’t, although staying in strict ketosis all the time is quite hard (so, compliance rates are, typically, not extremely high) and sometimes may have some downsides (even if you do chose to be in ketosis most of the time, personally, I would say - incorporate infrequent moderate carb refeed days to maintain your insulin sensitivity and - if you are a woman - not mess up your sex hormones). If you are going ketogenic to fight a disease - it’s a totally different issue. It then stops becoming a fad or a diet - and becomes a lifestyle. At least until the disease is fully under control. In that case - I would say - as long as you can find it possible. Obviously, for people diagnosed with cancer, their motivation would be quite high and they would find that they can stick to it much longer, compared to those who are just trying to lose some more weight. To summarize - if you don’t absolutely need it as a life-saving (or symptom-regulating) measure - you probably don’t need to be ketogenic all the time. Some more reading on this topic that will help: Continue reading >>
Ketosis In Perspective: Thinking Twice About The Keto Diet Fad
Fad diets come in cycles, fluctuating to match popular prevailing attitudes toward nutrition. Fear of dietary fat spurred the creation of dozens of “fat free” processed snacks, but it wasn’t long before carbohydrates took center stage as dietary villains. Fast on the heels of the low-carb trend, the media declared fat to be vindicated and put butter back on the menu. Table of contents What is Ketosis? As if this game of nutritional ping pong wasn’t already enough to make your head spin, each major shift in dietary advice has spawned several conflicting programs and protocols. From Atkins and Paleo to “high-carb, low-fat” and 80/10/10, it seems as though everyone is claiming to hold the key to weight loss, longevity and freedom from every imaginable disease. The latest of these fads piggybacks on the removal of the “bad guy” label from dietary fat and takes the idea of low-carb diets to an extreme level. Known as the ketogenic, or “keto,” diet, it’s a dietary pattern based on nearly eliminating carbohydrates and increasing dietary fat to put the body in a state known as ketosis. Proponents of “going keto” claim it improves heart health, reduces problems associated with diabetes, gives you more energy and is preferable to low-fat diets for weight loss. If such success stories have made you wonder whether a ketogenic diet is worth trying, it’s important to note the known side effects, documented adverse reactions and potential risks of undertaking such a restrictive regimen. What is Ketosis? In a normal state, your body uses glucose obtained from carbohydrates to make energy. When carbohydrates are broken down, the resulting simple sugar can be used as a convenient fuel source. Extra glucose is stored in your liver and muscles as glycogen and is Continue reading >>
11 Low Carb Vegetables That You Can Safely Eat On The Ketogenic Diet
Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily. But on keto, not all vegetables are good to have. Why? Because vegetables contain carbs! This is one of those mind-blowing facts that seems to take people aback. Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables? I can’t tell you why they’re there. They’re just there. They aren’t crazy like in bread but they are there depending on the vegetable. In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet. What Vegetables Can You Eat on Keto? An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis. If the vegetable grows below ground then you should stay away. Celery Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume. I guess that’s why it’s pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter. Please don’t mix both together because that is just gross. Really gross. Spinach Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack I’ll grab a handful of spinach, pour some ranch on it, and I’m good to go. One of my favorite keto recipes is this Spinach Mexican Casserole. Funny thing is that I absolutely hated spinach as a child. Now? It’s not so bad. Asparagus If you could marry Continue reading >>
Ketosis And Alcohol
When it comes to the ketogenic lifestyle, there are lots of confusing and conflicting opinions floating around, and they can lead to all kinds of mistakes. One of those confusing areas is how alcohol fits into a ketogenic lifestyle. Hopefully, after you read this, you’ll have a pretty good understanding and some tools to use to make informed decisions along the way. First off, not all alcoholic beverages are the same. Alcohol is the same across the board; it’s a macronutrient with seven calories per gram, so that’s the starting point. It’s a byproduct of fermentation. Essentially, a sugar compound is acted upon by yeast and the yeast produces alcohol and carbon dioxide. Depending on the type of sugar compound, you get different kinds of alcoholic beverages. Hard liquor, or spirits, takes the process a little further and adds distillation. That is, essentially, the process of “boiling off” the alcohol and then re-condensing (as it cools) it into more a more concentrated form. When you something marketed as “Distilled 9 times”, that just means they went through the boiling and condensing process nine times. Okay, so that’s where alcohol comes from, but that’s not all there is to it. Like said, the type of sugar compound determines the type of alcohol. For example, beer is made with, basically four ingredients. Barley, hops, water, and yeast. Barley is the primary ingredient, it’s where the sugar (maltose) comes from for the yeast. It’s also very similar to wheat. It’s a very bad carb. And it’s the reason that some people call beer “liquid bread”. It is far too rich in carbohydrates, not just the sugars, but the other “glutenous carbs”. So it’s a definite no for Ketovangelists. Beer does not fit into a ketogenic lifestyle. (Sidenote: A Continue reading >>
How Ketosis Helps You Lose Weight Through Suppressed Appetite
One of the reasons The Bulletproof Diet with Bulletproof Coffee works so well for people looking to lose weight is that Bulletproof Intermittent Fasting helps your body to more easily enter a state called cyclical ketosis, which is great for a whole bunch of reasons. Ketosis is a cornerstone of becoming Bulletproof; listen to these recent Bulletproof Radio episodes with ketosis experts Jimmy Moore and Dominic D’Agostino to get the scoop on how and why it works. It’s what happens when your body switches to burning fat instead of sugar for energy, and it only happens when you eat almost no carbohydrates, or when you hack it using certain kinds of oils. Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. That can be a major part of it for so many people out there who have tried just about every other diet out there but haven’t seen the results they’d hoped for. But when people experience the mental clarity and focus that ketosis brings, the game changes! This post walks you through one of the most important yet underrated mechanisms that makes ketosis so effective for people who have tried everything else to lose weight and failed to keep it off: appetite suppression. Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time. Why Calorie Counting Is So Ineffective One of the reasons old-fashioned, calorie-restricted diets tend to fail is becau Continue reading >>
The Fat-fueled Brain: Unnatural Or Advantageous?
Disclaimer: First things first. Please note that I am in no way endorsing nutritional ketosis as a supplement to, or a replacement for medication. As you’ll see below, data exploring the potential neuroprotective effects of ketosis are still scarce, and we don’t yet know the side effects of a long-term ketogenic diet. This post talks about the SCIENCE behind ketosis, and is not meant in any way as medical advice. The ketogenic diet is a nutritionist’s nightmare. High in saturated fat and VERY low in carbohydrates, “keto” is adopted by a growing population to paradoxically promote weight loss and mental well-being. Drinking coffee with butter? Eating a block of cream cheese? Little to no fruit? To the uninitiated, keto defies all common sense, inviting skeptics to wave it off as an unnatural “bacon-and-steak” fad diet. Yet versions of the ketogenic diet have been used to successfully treat drug-resistant epilepsy in children since the 1920s – potentially even back in the biblical ages. Emerging evidence from animal models and clinical trials suggest keto may be therapeutically used in many other neurological disorders, including head ache, neurodegenerative diseases, sleep disorders, bipolar disorder, autism and brain cancer. With no apparent side effects. Sound too good to be true? I feel ya! Where are these neuroprotective effects coming from? What’s going on in the brain on a ketogenic diet? Ketosis in a nutshell In essence, a ketogenic diet mimics starvation, allowing the body to go into a metabolic state called ketosis (key-tow-sis). 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 d Continue reading >>
Keto Diet And Alcohol
The ketogenic diet is a great way to lose weight, but it is also a lifestyle change that will stay with you for life. While you won’t be eating the extremely low levels of carbs you eat while you are losing weight once you reach your goals, you will need to restrict carbs in your diet permanently to keep those results. Of course, there are some things you have to give up during the strict, initial induction phase (which makes up the first ten to twelve days of your ketogenic diet plan) that you may not want to commit to giving up for the rest of your life. A key one of these, for many people, is alcohol. How does alcohol affect ketosis? Alcohol does have an impact on weight loss through a ketogenic diet, even when you drink low carb or carb free alcoholic beverages. This is because the body can use alcohol as a source of fuel. It isn’t stored as glycogen, like carbs, so once it is burned off you will go straight back into ketosis, however this does mean you are losing some fat burning time when you drink. How much this affects your weight loss varies between individuals. Some people find their weight loss stalls if they drink anything alcoholic, whereas others find they can drink responsible amounts of wine, hard liquor or a low carb beer (they do exist) and keep losing weight. Can I drink alcohol on a Ketogenic Diet? If you enjoy alcohol then as long as you have finished induction, you can try incorporating some low carb alcoholic drinks into your ketogenic diet, and monitor the results. Some people find they can drink vodka with no problems but their weight loss stalls if they drink wine. It is a case of experimenting and seeing what works for you, and then weighing up the pros and cons of having a drink when you want to. If it is a special occasion, you might acc Continue reading >>
What is the ketogenic diet? The "classic" ketogenic diet is a special high-fat, low-carbohydrate diet that helps to control seizures in some people with epilepsy. It is prescribed by a physician and carefully monitored by a dietitian. It is usually used in children with seizures that do not respond to medications. It is stricter than the modified Atkins diet, requiring careful measurements of calories, fluids, and proteins. Foods are weighed and measured. The name ketogenic means that it produces ketones in the body. (keto = ketone; genic = producing) Ketones are formed when the body uses fat for its source of energy. Usually the body uses carbohydrates (such as sugar, bread, pasta) for its fuel. Because the ketogenic diet is very low in carbohydrates, fats become the primary fuel instead. The body can work very well on ketones (and fats). Ketones are not dangerous. They can be detected in the urine, blood, and breath. Ketones are one of the more likely mechanisms of action of the diet, with higher ketone levels often leading to improved seizure control. However, there are many other theories for why the diet will work. Who will it help? Doctors usually recommend the ketogenic diet for children whose seizures have not responded to several different seizure medicines. The classic diet is usually not recommended for adults, mostly because the restricted food choices make it hard to follow. However, the modified Atkins diet does work well. This also should be done with a good team of adult neurologists and dietitians. The ketogenic diet has been shown in many studies to be particularly helpful for some epilepsy conditions. These include infantile spasms, Rett syndrome, tuberous sclerosis complex, Dravet syndrome, Doose syndrome, and GLUT-1 deficiency. Using a formula-only Continue reading >>
Keep Yourself In Ketosis
When talking about a Grain Brain lifestyle, and the very similar ketogenic diet, it’s frequently mentioned that we are aiming to keep our bodies in ketosis. However, if you’re new to my work, it may be that you’re not exactly sure what ketosis is, or why we should be worrying about getting our body into this state. Allow me to explain. Ketones are a special type of fat that can stimulate the pathways that enhance the growth of new neural networks in the brain. A ketogenic diet is one that is high in fats, and this diet has been a tool of researchers for years, used notably in a 2005 study on Parkinson’s patients finding an improvement in symptoms after just 28 days. The improvements were on par with those made possible via medication and brain surgery. Other research has shown the ketogenic diet to be remarkably effective in treating some forms of epilepsy, and even brain tumors. Ketones do more than just that though. They increase glutathione, a powerful, brain-protective antioxidant. Ketones facilitate the production of mitochondria, one of the most important actors in the coordinated production that is the human body. And that’s just the tip of the iceberg. Our bodies are said to enter ketosis at the point when blood sugar levels are low and liver glycogen are no longer available to produce glucose as a fuel for cellular energy production. At this point, not only is the body doing the natural thing, and burning off fat, it’s also powering up the brain with a super efficient fuel. We can jump start ourselves into ketosis with a brief fast, allowing our body to quickly burn through the carbs that are in our system, and turn to fat for fuel. A ketogenic diet is one that derives around 80% or more of of its calories from fat, and the rest from carbs and prote Continue reading >>