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Is Keto Sustainable For Life

Adverse Reactions To Ketogenic Diets: Caution Advised

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 >>

Is Keto A Long Term Diet?

Is Keto A Long Term Diet?

You may have recently read a lot about the Keto Diet as it’s increasing in popularity and having ‘it’s day’ across media. After reading about it, you may be wondering if it is for you. As with all diets, I would recommend making long term lifestyle changes rather than doing a short term fad diet which can cause your weight to fluctuate and eventually you’ll probably end up back where you started. If you have read the benefits and side effects of the Keto Diet, and you understand the impact the diet may have on your body, you may be wondering whether the Keto Diet is a long term diet. This question as to whether or not it is a long term diet is one that has had much debate and technically there is no full research to say whether it is safe long term or not. The science behind the Keto Diet is relatively immature so essentially, you will have to make that conclusion yourself. To help you come to that conclusion I have put forward the below arguments – there have been many claims that the Keto Diet is not for the long term, but many of these claims have been disproven which would lead us to believe that it can be suitable for the long term. Some claim that by cutting down on carbs and limiting protein, your body won’t be getting all of the nutrients it needs. This however is not always true, especially if you are eating nutrient dense foods and wholefoods. If for example you eat fatty meat and lather your food in butter and oil (in order to hit your high fat goals), then you may find yourself missing out on key nutrients. If you eat quality lean meats with green vegetables, nuts and dairy, then you are more likely to have a nutrient dense diet and you won’t be missing out on nutrients. It’s essentially down to you to ensure that you eat a variety of whole Continue reading >>

Do Low-carb And Active Lifestyles Go Together?

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 >>

Ep. 54: Sustainable Keto With Leanne Vogel

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 >>

Which High-protein Diet Is Best: Atkins, Dukan, Or Ketogenic?

Which High-protein Diet Is Best: Atkins, Dukan, Or Ketogenic?

If you've been on the lookout for a new way to lose weight, you've probably noticed that low-carb, high-protein diets—like Atkins, the ketogenic diet, and the Dukan diet—have become kind of a big deal. Not only did all three make the cut on Google's annual list of most searched diets, but two (Atkins and Dukan) are also on the 2016 US News & World Report's roundup of best weight-loss diets. Each of these diets follow the same basic premise: limiting carbs means the body turns to stored fat for fuel. But is one of these plans more likely to lead to pounds-shedding success? We caught up with Edwina Clark, R.D., head of nutrition and wellness at Yummly, to find out how these three diets compare. "The ketogenic diet is a high-fat, moderate protein, low-carb diet," says Clark. Up to 75 percent of your daily calories come from fat, 5 to 10 percent from carbs, and the rest from protein. By severely limiting carbs to 50 grams or less, this diet forces your bod to burn fat for energy, a process known as ketosis. Unlike the Atkins and Dukan diets, the keto plan doesn't work in phases. Instead, you sustain the low-carb, high-fat, high-protein eating ratios until you reach your goal weight. There is no maintenance plan once you reach your goal. Unsurprisingly, limiting your carb intake this much means missing out on quite a few (delish) foods, including legumes, root vegetables, and most fruits. Starchy veggies, such as squash and sweet potatoes, are also off the table, along with refined carbs. Thanks to carb counting and food restrictions, meal prepping is paramount to following this plan. The rapid weight loss you'll experience at the start of this diet might be helpful in the motivation department, but you're not dropping fat from the get-go, says Clark. "Carbs are stored w Continue reading >>

The Keto Jumpstart: Keto The Simple And Sustainable Way

The Keto Jumpstart: Keto The Simple And Sustainable Way

Learn how by simply tweaking your diet, you can teach your body to burn fat 24/7! Click below to discover the program that's helped tens of thousands achieve their health and fitness goals! My Name is Drew Manning, and I’ve always had a passion for fitness. You may know me from my journey some years ago where I INTENTIONALLY gained 75 pounds and lost it again all in just a year's time in order to better empathize with my overweight clients. Or you may have seen me on my TV show on A&E called Fit To Fat To Fit, where I teach other trainers the valuable lessons I learned on my journey. My quest to become the expert was challenging, but now I UNDERSTAND. I have become a better trainer and a better person because I have been there. You know I'm always looking for easy ways to maintain a healthy lifestyle that allow me to balance my jobs as both a trainer and a single dad to my two beautiful girls. And if you follow me on social media, you'll know that over the past couple years I've been a pretty big fan of the Ketogenic diet. You may have seen me on the Dr. OZ show talking about all the advantages it provides. Ever since I implemented it into my life, I've been able to easily maintain my weight and stay lean despite my hectic travel schedule and responsibilities as a dad. The ketogenic diet has also been shown to improve not only cognitive function and mental clarity, but also minimize complications resulting from: Ever since I was on the Dr. OZ Show, I've had so many people reach out to me about how they can get started with the Keto Lifestyle. So I decided to create my Keto Jumpstart Program to share with all of you the INSANE benefits of this diet. But before we get to the details of my program, I'd like to go into a little bit about what exactly Keto is, because with Continue reading >>

18 Ketosis Books For Your Keto Diet

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 A Low-carb Diet Sustainable For Life?

Is A Low-carb Diet Sustainable For Life?

In 2012, I received a friendly comment from a reader who suggested that the lack of dieting success I was having at the time was probably due to my inability to stay with one particular low-carb diet plan long enough to reap results. The advice I received: Go on a low-carb, high-fat diet (LCHF) and give it six months or more to work before analyzing. This was similar to the advice I received from the zero-carb folks a few years ago. Despite the fact that I had gained about 20 pounds in the first three weeks and was experiencing abnormally high blood glucose levels, they told me to: eat only beef drink only water wait six months before reviewing the results The zero-carb forum participants didn't seem to care about the neuropathy that had come back. They were just sure that their way was the only way. The problem with this type of advice is that it doesn't work for everyone. I can see the wisdom in sticking to one particular plan for a certain stretch of time, before analyzing, but at this point in my weight loss journey, I had been doing low carb for 5 years. How much longer did I have to wait? Correcting metabolic issues isn't always as easy as lowering your carbohydrate level. For example, I am juggling: vertigo (vestimbular dysfunction or Meniere's Disease) celiac disease several food sensitivities Graves' Disease (hyperthyroidism) So my problems with sustainability are more complex than simply going back onto a very low-carb, high-fat diet, ignoring the physical consequences, and giving the plan six months to work -- no matter how much weight I regain. For those with autoimmune thyroid disease, that type of advice is dangerous. LCHF diets trigger my thyroid to overreact, creating too much Free T3, which causes my heart to race as well as puts me in starvation mode b Continue reading >>

The Keto Diet: Part 1 – What Is Ketosis?

The Keto Diet: Part 1 – What Is Ketosis?

The keto diet is by far one of the most controversial and fascinating diets I have yet to research. While it has been utilized within the medical community for decades, it has recently hit mainstream as a weight loss method. I have questions, such as why would people want to emulate starvation to lose weight, is this diet sustainable, and is it a “lifestyle diet” like some people are claiming it to be? I am in search of knowledge and a deeper understanding. Due to the size of this topic, I have created a keto diet blog series. The purpose of this series is to help my readers and clients better understand, in simplified terms, the ketogenic diet. The series includes, but not limited to, an explanation of ketosis, various types of ketogenic diets, the benefits and risks of ketogenic diets, and ketone supplements. Current blogs published in ‘THE KETO DIET’ series are listed below: Before You Read Further: please know that I am not, nor have I ever claimed to be, a doctor or scientist. I have never worked on a case study that examines ketogenic diets or ketone supplements. Within the keto diet blog series, I make no claim that the statements are 100% accurate and true. My goal is not to tell anyone if this diet is right or wrong for them. My goal is provide a reliable non-biased source of information backed by scientific-based research. So, let’s now learn what the keto buzz is all about! The ketogenic diet is not new. In fact, keto diets have been used by the medical community since the 1920s to help treat epilepsy. Since the 1960s, they have been used to treat clinical obesity. There is emerging evidence that the keto diet may also help with diabetes, polycystic ovary syndrome, acne, neurological diseases, select cancers, pain and inflammation, the amelioration Continue reading >>

Benefits Of The Ketogenic Diet And What To Eat

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 >>

Is The Ketogenic Diet Safe For Weight Loss?

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 >>

Using A Ketogenic Diet For Weight Loss

Using A Ketogenic Diet For Weight Loss

Using A Ketogenic Diet For Weight Loss Weight loss is a billion dollar industry for one major reason, people are not getting sustainable results. If you are looking to lose some stubborn fat and you have stumbled across this article, chances are you have been doing your research. The internet is filled with millions of opinions on how to lose weight and get healthy. With skyrocketing rates of obesity and related health conditions in the US, eating less and exercising more usually just doesn’t cut it. Fortunately, you are in the right place now. Based on the latest research and my experience, I am going to explain to you why you should consider the ketogenic diet for weight loss. I love the ketogenic diet for so many reasons. Not only can it boost your mental and physical performance, but it naturally and safely promotes fat burning as well. Another plus is that following a ketogenic diet, in my opinion, is not as limiting as some other diet strategies. I’m here to tell you that losing weight is possible while still enjoying delicious food! Most people, especially those who have unsuccessfully experimented with a new diet, cringe at the thought of adopting a new way of eating. The way they see it, they have to starve themselves, avoid all their favorite foods, and be satisfied with limited results. To me this is a ridiculous way to live your life and why the ketogenic diet is such a game changer. On a ketogenic diet, you simply reduce carb intake and increase your consumption of healthy fats until your body learns to burn fat for energy over sugar. This metabolic shift is advantageous for the body, your metabolism, your hormones, and all while keeping you full naturally. Because fats are such an efficient fuel source, you get hungry less often, you cut cravings, and Continue reading >>

7 Days On The Ketogenic Diet

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 >>

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?

Recently, many of my patients have been asking about a ketogenic diet. Is it safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss. What is a ketogenic diet? In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and Continue reading >>

The 3 Most Surprising Things About My First Month Of Keto

The 3 Most Surprising Things About My First Month Of Keto

I’ve been reading about the keto diet/lifestyle for months. It’s basically a way of eating that shifts your body from burning sugar to fat for energy. It’s a high fat, moderate protein, low carbohydrate diet. Contrary to what you probably think (because of the propaganda forced on us for the last 50 years about what foods are actually good for us) it is a very old and tried and true way to live and eat. You can read more extensively about it here, but its many benefits include: Controls your weight by changing what and when you eat Weight loss Lowers your body’s inflammation Lowers cholesterol and triglycerides Reduces appetite Increases muscle mass Lowers insulin levels Eliminates sugar cravings Optimizes your mitochondrial health Starves cancer cells Side Note: Ever since I graduated from medical school, I’ve been interested in nutrition. Mainly because I didn’t learn much AT ALL about it in school, oddly enough. That interest has driven me over the years to try every eating plan out there. When I was practicing medicine and my patients would ask questions about the South Beach Diet or Body For Life or Atkins, I wanted to be able to give first hand accounts of what I thought about them. So I jumped on all the bandwagons, at least for a time—mostly to learn first hand. And for most of my life, I did not struggle with weight. I’ve never been skinny but always pretty average. I’ve always loved exercise and food and I’ve never really struggled too much with either. Until my hormones began to change. That and a history of some mild PCOS & a little bit of insulin resistance and elevated blood sugars during pregnancy. In 2012, my mild issues became bigger issues when I had to have my gallbladder removed after about ten years of dealing with intermittent a Continue reading >>

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