Do Low-carb And Active Lifestyles Go Together?
With the current mainstream popularity of low carb diets, it is important to stay informed on what these dietary lifestyles are all about. Let’s break down the facts on two popular low carb trends and what it means for you. Both Paleo and ketogenic diets are synonymous with low-carb dieting. Paleo is a low-carb diet which is said to mimic how people in the Paleolithic era ate, calling for the elimination of grains, legumes, dairy, and all processed foods. One of the main benefits of following a Paleo diet is that it promotes eating a more plant-based diet of fruits and vegetables while lowering the intake of foods loaded with added sugar. The ketogenic (or keto) diet is more restrictive and aimed at reaching the state of ketosis, a metabolic state in which ketones are used as the primary source of energy as opposed to glucose. In order to reach and maintain ketosis, one must follow a diet very high in fat, low in all carbohydrate (including fruit), and also low in protein. Keto also restricts empty calorie foods high in sugar and has actually been used in the clinical setting for treatment of epilepsy given its effect on reducing seizures. ISN’T LOW CARB GREAT FOR MY HEALTH? While both diet lifestyles have gained avid followers in recent years, there is no significant research evidence that supports either of these diets can outperform diets which supply the recommended amount of carbohydrate in those who are active. Similarly, regarding weight loss, these diets have shown no advantage when compared to non-carbohydrate restricted diets with equal caloric intakes. In fact, no diet out there has the abundance of research correlated with reduced cancer risk, heart disease, and diabetes, other than those which include a balanced consumption of fruits, vegetables, and wh Continue reading >>
The Ketogenic Diet: Does It Live Up To The Hype? The Pros, The Cons, And The Facts About This Not-so-new Diet Craze.
If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is. Want to listen instead of read? Download the audio recording here… ++++ Wouldn’t it be awesome if butter and bacon were “health foods”? Maybe with a side of guacamole and some shredded cheese on top? “I’m doing this for my health,” you could purr virtuously, as you topped your delectably marbled, medium-rare steak with a fried egg. Well, many advocates of the ketogenic diet argue exactly that: By eating a lot of fat and close to zero carbohydrates you too can enjoy enhanced health, quality of life, performance, brain function, and abs you can grate that cheese on. So, in this article, we’ll explore: What are ketones, and what is ketosis? What, exactly, is a ketogenic diet? What evidence and scientific research supports the ketogenic diet? Do ketone supplements work? Is the ketogenic diet or ketone supplementation right for me? How to read this article If you’re just curious about ketogenic diets: Feel free to skim and learn whatever you like. If you want to change your body and/or health: You don’t need to know every detail. Just get the general idea. Check out our advice at the end. If you’re an athlete interested in performance: Pay special attention to the section on athletic performance. Check out our advice for athletes at the end. If you’re a fitness pro, or interested in geeking out with nutritional science: We’ve given you some “extra credit” material in sidebars throughout. Check out our advice for fitness pros at the end. It all started with the brain. If you’ve called Client Care at Pr Continue reading >>
Adverse Reactions To Ketogenic Diets: Caution Advised
As the ketogenic diet gains popularity, it’s important to have a balanced discussion regarding the merits of this diet. Let me emphasize right out of the gate that this is not a diet without merits (excuse the double negative); in fact, it has significant therapeutic potential for some clinical pathologies. However, it is also a diet with inherent risk, as evidenced by the extensive list of adverse reactions reported in the scientific literature—and this has not yet been a thorough enough part of the public discussion on ketogenic diets. The AIP Lecture Series is a 6-week video-based, self-directed online course that will teach you the scientific foundation for the diet and lifestyle tenets of the Autoimmune Protocol. This is the first of a series of articles discussing various facets of a ketogenic diet with an inclination toward balancing the discussion of the pros and cons of this high-fat, low-carb, low/moderate-protein diet. My interest in this topic stems from concerns I have over its general applicability and safety, simultaneous with its growing popularity. I feel a moral and social obligation to share what I understand of these diets, from my perspective as a medical researcher. The dangers of a ketogenic diet was, in fact, the topic of my keynote presentation at Paleo F(x) this year (links to video will be provided once available). This series of articles will share the extensive research that I did in preparation for this presentation, including all of the topics covered during my talk as well as several topics that I didn’t have time to discuss (also see the free PDF Literature Review at the bottom of this post). For every anecdotal story of someone who has regained their health with a ketogenic diet, there’s a counterpoint story of someone who derai 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 >>
Ep. 54: Sustainable Keto With Leanne Vogel
IN THIS EPISODE: Leanne is an ultra passionate Holistic Nutritionist and food blogger in Calgary, Alberta, Canada. Her goal is to help people do away with feeling overpowered and controlled by food by giving them the tools they need to inject their lives with happiness, healthfulness, and a whole lot of dietary fat. She has spent over a decade revolutionizing her own perception of food and wellness by creating a life of kindness and acceptance toward herself! She is inspiring, honest, experienced, and HILARIOUS! I know you'll love her liberating and empowering approach almost as much as her innovative recipes (they are truly incredible)! So have a listen and learn all the ins and outs of a sustainable and empowered high fat lifestyle! Here are some of the gems you're in for: A personal fact she's never told anyone on a podcast before What made her so passionate about a high fat lifestyle How she felt as a vegan Why the keto that works for men doesn't always work for women Who will benefit from a ketogenic diet Who should not be using a ketogenic diet What her macronutrient ratios look like Why she doesn't count her kale... The one keto-approved food she avoids with GREAT results Whether or not she thinks it's necessary to stay in ketosis to see results A day in the life of her meals How to make salmon cakes (delicious!) Whether or not supplementing to stay in ketosis is beneficial The dietary combo that can make cheat days dangerous What "carb ups" are and why they might change your life The signs that you might need a carb up Why eating carbs at night is not always a terrible idea What she does before every meal to get in touch with her body How to know when you're in ketosis The sweet spot for measuring ketones The best tests for ketosis How to save lots of money whil 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 >>
Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.
Fat makes your meals more palatable and helps you feel full, so it’s no wonder the high-fat ketogenic diet is increasing in popularity. The diet has been trending for the past three years, as “keto” blogs and cookbooks continue to pop up and build an impressive fan base. This diet has been used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer. But is it useful and healthy as a strategy for weight loss? First, the basics: On the ketogenic diet, at least 70 percent of your daily calories come from fat. Five to 10 percent of your calories come from carbohydrates (20 to 50 grams a day). The rest, up to 25 percent of your daily energy, comes from protein. By contrast, the healthy diet recommended by the Institute of Medicine is 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The ketogenic diet’s low-carb target can be met only by avoiding grains, dairy products, fruit, and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and squash are out, and even amounts of lower-carb vegetables are limited. So what’s left to eat? Typically, eggs cooked in butter for breakfast; for lunch and dinner, meat, chicken or fish with salad or green vegetables and plenty of oily dressing. Sorry folks, no alcohol on this diet. Even red wine is out. The ketogenic diet gets its name from a process called ketosis. Ketosis happens when your body doesn’t have enough energy from glucose (carbohydrates), so it adapts by using stored fat for energy. The result? Weight loss. Does the ketogenic diet lead to faster or more sustainable weight loss than other diets? The research to date suggests that initial weight loss on the keto diet is impressive but Continue reading >>
18 Ketosis Books For Your Keto Diet
Ketosis Books | Best Keto Books | Ketogenic Recipe Books | Ketogenic Cookbooks It is always best to get as much information as possible before you try something out. This is especially true if that something involves your health, like dieting. If you want to try a ketogenic diet and see for yourself how effective it is in losing weight, then you should do the same. There are a lot of ketosis books written by health experts, health bloggers and people who have first-hand experience with this low-carb, high-fat diet. 18 Ketosis Books to Help You Begin a ketogenic Diet Journey: 1. The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner – Lyle McDonald 2. Keto Clarity – Jimmy Moore and Eric C. Westman, M.D. 3. Low Carb, High Fat Food Revolution: Advice and Recipes to Improve your Health and Reduce Your Weight – Andreas Eenfeldt 4. The Art and Science of Low Carbohydrate Performance – Jeff Volek and Stephen Phinney 5. The Real Meal Revolution : The Radical, Sustainable Approach to Healthy Eating (Age of Legends) – Tim Noakes, Jonno Proudfoot, and Sally-Ann Creed 6.The Case Against Sugar – Gary Taubes 7. Why We Get Fat and What to Do About It – Gary Taubes 8.Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health – Gary Taubes 9.Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health – William Davis 10. New Atkins for A New You: The Ultimate Diet for Shedding Weight and Feeling Great – Eric C. Westman, M.D. and Stephen D. Phinney 11. The Art and Science of Low-Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable – Jeff Volek and Stephen Phinney 12. The Great Cholesterol Con: The Truth About What Really Causes He 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 >>
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Is Keto Sustainable?
I recently had a conversation with a doctor, an eye doctor, who is keto-friendly. During this conversation, he made the statement that keto (the Ketogenic Diet and Lifestyle) is unsustainable. My only response to that was, “We disagree about that.” And I was ready to let it go. Not because I didn’t feel comfortable with the subject matter, but because I didn’t want to get into an argument while he was checking my eyesight. But it got me thinking about that particular line of argument. When someone says, “It’s not sustainable,” what are they really saying? What does “sustainable” really mean? As best as I can tell, based upon the people who ask the question, it means, “Can you be keto for the rest of your life?” Can you, for the rest of your life, eat high-fat, moderate-protein, and very low-carb food? And on the surface, this might seem like a fair question. But it’s not a fair question. It’s a stupid one. First of all, it’s asking if you can predict the future. Can you say, with all certainty that you will stick to the strictest ketogenic definition of food for the remainder of your life? Or will you have to, on occasion, make due with some fat-free cheese? Or some white meat chicken? Or a salad without any fat in it? Sometimes we have to make the best of a bad situation. Sometimes we don’t have a say in what gets served. We always have a choice about whether or not we eat it, though, but that’s another discussion. So it’s a stupid question, because you can’t predict the future. But you can be as keto-prepared as possible. Second, it’s asking if you’ll ever eat non-keto foods. So, let’s pretend that you’re at a restaurant, and you ask all the right questions about the meal you’re ordering: real butter, no sugar, no breading Continue reading >>
“keto Is Not A Diet, It Is A Way Of Life”
Salem wasn’t feeling great mentally and realized that he needed to do something about it. After researching, he stumbled upon the ketogenic diet. Doubtful at first, he decided to at least give it a try. It turned out to be a good decision: The e-mail “I didn’t have a problem with losing weight. The problems was with other diets that I had tried before did not account for a long-term result so I ended up always gaining back the weight that I lost. I was depressed with they way I looked, had no interest or energy, my mood was erratic. I was angry with myself and towards my family. I was facing new psychological problems with phobias. I needed a solution, I wanted to turn to drags. I was glad and happy that I found the ketogenic diet and I was extremely doubtful and thought it was just another fad diet. I started and I was just amazed, not just the weight loss, but my mood, my emotions, my energy all came back. I was feeling as energetic and youthful as a teenager. Keto is not a diet, it is a way of life. Thank you for your website and the enormous help that you have given me. Regards, Salem” Comments Fantastic Salem! And I definitely agree that keto is a lifestyle, an enjoyable one even. Get started Do you want to try what Salem has done? Sign up for our free 2-week keto low-carb challenge! Alternatively, use our free low-carb guide, or for maximum simplicity try out our new low-carb meal planner service – it’s free to use for a month. Your story Do you have a success story you want to share on this blog? Send it (photos appreciated) to [email protected], and please let me know if it’s OK to publish your photo and name or if you’d rather remain anonymous. Continue reading >>
Benefits Of The Ketogenic Diet And What To Eat
What Is Ketogenisis? Ketogenesis is the normal process the body goes through to turn stored fat into energy when other forms of energy, usually sugars in the form of carbohydrates, aren't sufficient. While ketogenesis takes place constantly in a healthy body, many people try to encourage the process for weight-loss by following a low-carb diet, forcing their bodies to burn body fat. What Is a Ketogenic Diet? When you eat with the goal of getting your body to burn stored fat, you change the way you think about dietary fats. It may seem crazy, but eating lots of dietary fat, and fewer carbs, is what makes the diet work, keeping the body in a state of ketosis, which burns fat. Daily food portions should be as follows: 70% fats 20% protein 10% low-carb vegetables (no more than 45 grams a day) Some people have trouble with the concept of high-fat and a moderate amount of protein. I have to admit. It was hard for me to wrap my head around it at first. Now I have even given up artificial sugar substitutes and diet products of any kind. It's even hard for me to call this a diet. After researching this eating style, I've learned it's a way of life. The diet was originally created to treat children with epilepsy. Over the years, it was adapted by patients with type 2 diabetes and there is evidence that a ketogenic diet can be help control blood sugar levels. I will go through recommended food lists, things to watch out for, and some of the benefits of eating a ketogenic diet. I hope this article makes it easier for people to understand and follow the ketogenic diet plan! I have also included information from a mom who, like me, has a child with the neuro-genetic disorder Angelman Syndrome. She has used this eating plan to improve her son's health, including his seizures. Don't fo Continue reading >>
Ketogenic Diet Becoming Popular Weight-loss Plan
In the 1980s, health and nutrition experts waged a war against dietary fats. Food companies began to cash in by creating "fat-free" versions of popular foods. That trend continued into the 1990s and even into the new millennium. Now, a growing number of health experts, including some doctors and nutritionists, are finding that fat may not be the enemy after all, rather shifting the focus on reducing the consumption of too many carbohydrates. The shift in philosophy has caused a rise in popularity of a diet called the ketogenic diet, or keto, for short. What is Keto? The ketogenic diet is a variation of a low-carbohydrate diet, which encourages the process of ketosis. That, in turn, utilizes fat as the body's fuel rather than carbohydrates. "The level of carbohydrates that are consumed for a ketogenic diet are super-low," said Dr. John Thomas, owner and physician at On Point Primary Care. "Usually carb intake is at 5 percent, versus the normal diet of 45 to 65 percent in the makeup of macronutrients of proteins, carbohydrates and fats." Thomas explained that carbohydrate consumption has been what he believes to be a leading cause of many health problems. "All in all, we just consume, as Americans, way more carbohydrates than we need," he said. A ketogenic diet often is a more extreme reduction of carbs. Thomas said that this isn't always necessary to help. He recommends a less drastic approach. "The benefits for most people are just reducing their consumption to maybe moderate levels of carbohydrates and not the extreme," he said. Unlike other low-carb diets, the ketogenic diet focuses more on consuming a larger portion of fats, a moderate amount of protein and a very low amount of carbohydrates. "Often times the ketogenic diet has between 70 and 80 percent fat consumpti Continue reading >>
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Ketogenic Diet Could Help Us Live Longer, But Could Also Lead To Weight Gain
The ketogenic diet is based on the basic idea that the body will always burn glucose (which breaks down from the carbohydrates) before it burns ketones (which are the breakdown of fat). By replacing most of the carbs in our diet with fat, proponents say it can fast-track weight loss, curb appetite, treat various health ailments and increase athletic performance. The diet originated in the 1920s as a treatment for epilepsy, but became trendy in the fitness industry among those trying to shed and shred. Celebrities such as Gwyneth Paltrow and Kim Kardashian also tried chewing the fat. While the keto diet has been slammed as a fad and is known for its side effects including constipation and bad breath, new research suggests it can improve memory and lifespan. READ MORE: * Which diet is really best for you? Here's a dietitian's advice * Best and worst of the 10 most popular diets * Which diet is best for weight loss? In two new studies mice were fed either a ketogenic diet, a control diet, or a low-carb, high-fat diet (ketogenic is a more extreme version of low-carb and accounted for 89 to 90 per cent of total calorie intake in the studies) and put through tests of physical health, fitness and memory. In both studies the keto mice lived longer and showed memory improvements, while only one showed maintenance of physical fitness and strength as mice aged. For the benefits, however, there was a catch. Mice that stay on a keto diet eventually become obese. To avoid this the mice were cycled between regular diets and the keto diet. "This study demonstrates that energy-controlled, high-fat LCDs are not detrimental to health, but rather a KD extends lifespan and slows age-related decline in physiological function in mice," the study authors concluded. "It is most probable that th Continue reading >>
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Chewing The Fat On The Ketogenic Diet
A diet should be a way of life, but for many people a diet is something they "go on" – therefore also something they will "go off". For all the weight that comes off during a diet, it often piles back on twofold because of bad guidance or principles that aren't sustainable in daily life: Diet must be a way of life. The ketogenic diet isn't a new approach to weight loss, but it has recently received renewed attention. So let's break it down a little. The ketogenic diet is not dissimilar to the Atkins diet, which in essence is a very low carbohydrate, very high fat and protein based diet. By removing glucose as a primary source of fuel our bodies are forced to use fats for energy and enter a metabolic state called ketosis. Put simply, it's easy for the body to use carbohydrates for fuel – the glucose derived from carbohydrates is a quick solution for energy. But when we deprive our bodies of carbohydrate we are left with fatty acids, from meals or stored fat (enter fat loss), to use for energy. Naturally, when you hear "eat more fat" it either feels good or it feels really odd. For decades we shied away from consuming fat in fear of it making us fat, yet we have discovered that healthy (repeat, "healthy") consumption of fat is far preferable to sugar for fuel. But large amounts of fat, as per the ketogenic diet, definitely spark a few questions about the type and quantity of fat you're eating. Firstly, the type of fat. Not all fat is created equal and, while the ketogenic diet may allow for bacon with eggs cooked in butter, it's worth being careful about the frequency with which you're consuming this type of meal. While fat forms the basis of the keto diet, the focus should be on high-quality fats supportive of cardiovascular, skin and endocrine system health too. Aim Continue reading >>