3 Things You Need To Know About The Ketogenic Diet
Once considered detrimental to health and body composition, dietary fat is now making a comeback in the world of diets and nutrition. The Ketogenic Diet – or, Keto Diet for short – is the center of conversation on this topic. Originally used as a method to treat epilepsy, many people are finding long-term health and weight-loss effects from this fat-burning food plan. Here are 3 things you need to know about the Keto Diet: 1.FAT Fat is where it’s at in this diet. It centers around constructing every meal with QUALITY dietary fat sources as the main component. Fatty meats and seafood, avocado, eggs and nuts are all examples of staples in the Ketogenic Diet. The rest of your meal should be comprised of a moderate amount of protein and little to no carbohydrates. 2. YOU DON’T NEED CARBS While glucose via carbohydrates is the most efficient fuel source for the body, it doesn’t need carb in order to survive. With an adequate abundance of fat in the diet, your body shifts into ‘fat-burning’ mode – which means it uses that fat and stored body fat for energy. It’s a process called ‘ketosis’ – which is where the Keto Diet gets its name from. 3. SIDE EFFECTS Many people who adapt to the Ketogenic Diet experience side effects that include: Weight Loss Decreased inflammation Relief from Metabolic Disorders Clear thoughts/heightened ability to focus While this covers the basics, there is SO much more to know about the details and health benefits of the Keto Diet. Article written by: Andi Petty Andi is a CrossFit Level 1 trainer and Paleo enthusiast. She is currently seeking her PNL1 certification from Precision Nutrition. Read more of her work and connect with Andi here. Photo Credit: Eduardo Roda Lopes via Unsplash Continue reading >>
Ketogenic Diet Vs. Paleo Diet: What Are The Differences?
Diets plans have existed for a long time, with people choosing to diet for a variety of reasons. Some dieters focus on weight loss; for others, a “diet” is simply an everyday lifestyle to maintain good health. The Paleo diet and ketogenic diet are trendy weight loss diets that have surged in popularity over the last decade or more. However, other benefits of these plans may include reducing inflammation, boosting immunity and mental clarity, and decreasing the risk of chronic diseases like diabetes, heart disease, and even cancer. The ketogenic diet and Paleo diet have overlapping principles. That being said, a Paleo diet is not a ketogenic diet. It is important to understand each diet, and how it will impact your short-term and long-term health goals. This article will discuss their similarities and differences to help you decide what diet will work for you. What is a Ketogenic Diet? The ketogenic diet is a very low-carb diet. The Atkins diet is one of the more popular variations, but it does allow for a little more carbs. The ketogenic diet is also called the keto diet, non-carb diet, or very low carbohydrate ketogenic diet. Johns Hopkins Medical Center researchers first designed the ketogenic diet in the 1920s as a treatment for patients with epilepsy. The research team found that avoiding foods for brief periods, including carbs, helped reduce the amount of seizures while also having positive effects on hunger levels, body fat, cholesterol, and blood sugar. So, the ketogenic diet was born to mimic the benefits of fasting through the elimination of glucose found in carbohydrate foods. The term “keto” is short for ketosis. The ketogenic diet puts the body into the metabolic state of “ketosis” that occurs when the majority of the body’s energy comes from Continue reading >>
Paleo Vs Keto: A Quick Comparison Between The Caveman Diet And The Ketogenic Diet
If you are a diet and nutrition newbie, you can be excused for thinking that the paleo diet and the keto diets are pretty much the same thing. The names sound similar, they’re both low-carb, and they can both result in weight loss…tomayto, tomahto right? Well, no. A closer study of each will reveal that while there are some similarities, there are also pronounced differences that distinguish the paleo diet plan from keto. Today, we’re looking at both – the similarities and the differences. And just as there are some who say a true ketogenic diet is one wherein carb intake remains 5% of your total calories, hardcore paleo dieters please forgive me if I seem a little too lenient on what the paleo plan really looks like. What is the Paleo Diet? The meal plan for the paleo diet, or caveman diet, centers around eating the way early humans ate during the Paleolithic Era. In short, this means: lots of meat, eggs, nuts, seeds, and non-starchy vegetables. Paleo dieters avoid grains, dairy, alcohol, trans fats, and refined sugar. If the cavemen didn’t eat it, you don’t eat it. The idea behind paleo is that by adopting the same diet cavemen ate before the advent of agriculture (as we know it), paleo dieters can eliminate the risk of developing modern-day diseases like clogged arteries, diabetes, and other metabolic diseases. The cavemen pre-agriculture ancestors didn’t have abundant access to dairy (milk was for baby animals, not humans!) or grains, and instead they ate what they could hunt and gather: meat and plants. They didn’t have bags of refined sugar and chocolate to snack on, nor did they have granaries and flour mills to give them bread and grain-based foods. It’s thought that agriculture and industry rushed our digestive systems into places they were ne Continue reading >>
Bulletproof Vs. Paleo Vs. Low-carb And Ketogenic Diets: What’s The Difference?
I was in my 20s when I started suffering from severe fatigue and cognitive dysfunction. I was 300 pounds, sick constantly, and almost had to drop out of grad school because I couldn’t concentrate. Back then, I thought my inability to think clearly and perform at high levels was some sort of moral failing. I would beat myself up. I would work harder and stay up later, trying to catch up with my peers. I tried every diet imaginable, including raw vegan and years of falling off the low-fat bandwagon. I hit the treadmill for hours every day. Nothing worked. So I took matters into my own hands. The Bulletproof Diet was born after a decade of working with some of the world’s top health and nutrition researchers. Over a span of about 15 years, I devoured thousands of research papers and books on human nutrition. I used my body as a testing ground to determine what worked best for my biology. The result is a diet that has helped thousands of people lose fat and gain the energy and clarity they thought they’d lost forever. So, what differentiates the Bulletproof Diet from other low-carb diets? Read on to find out. For an in-depth plan on how to boost energy and increase brain function in just two weeks, get your copy of Head Strong. Bulletproof vs. Paleo: The Big Picture If you were to map out the most popular diets, you’d see a vast spectrum of practices and plans ranging from low-fat vegan to high-fat, low-carb (HFLC). This deliciously fatty end of the spectrum is where the Bulletproof Diet and the Primal, Paleo, and Atkins diets would lie. The Paleo diet eliminates processed foods and focuses on what our paleolithic ancestors ate – mostly meat, plants, nuts, and seeds. The Bulletproof Diet is similar but designed to maximize your willpower by reducing cravings and m Continue reading >>
Paleo And Atkins: How The Diets Stack Up With One Another
Millions of people around the world have lost weight on the Atkins Diet. With a controlled carb intake, dieters burn fat and achieve successful weight loss. While initially holding off on higher-carb foods, Atkins dieters eat more protein, olive oil, avocadoes and other delicious fats that give food flavor—while also enjoying leafy greens and other vegetables. The Paleo Diet is a diet based on what our hunter-gatherer ancestors ate. Within the Paleo Diet, the dieter should avoid dairy, refiner sugars, processed foods, legumes or cereal grains. Similar to the Paleo Diet, Atkins requires dieters to omit food high in sugary carbohydrates and other foods low in nutrients. Both diets are similar in the fact that the both promote whole foods, healthy fats, veggies, fruits and protein. Both diets have numerous benefits and ultimately, the choice is up to the dieter. Below is a brief comparison of foods that are and are not allowed on each diet. Paleo Diet Recommended foods: Fresh meats (preferably grass-produced or free-ranging beef, pork, lamb, poultry and game meat) Fish and seafood Fresh fruits (preferably locally sourced) Fresh vegetables (preferably locally sourced) • Healthful oils (olive, coconut, avocado, macadamia, walnut and flaxseed) Foods that are not allowed: Dairy products Cereal grains • Legumes (beans, peas, soybeans, lentils and peanuts, to name a few) Refined sugars Processed foods Potatoes Salt Refined oils (soy, cottonseed, corn, sunflower, safflower and sesame) Paleo Diet: Grass-fed or free-ranging meats and locally sourced fish, seafood, vegetables and fruits are healthier. Grass-fed or free-ranging meats and locally sourced fish, seafood, vegetables and fruits are also more expensive and harder to find. One-size-fits all approach and does not allow Continue reading >>
Ketogenic & Paleo Diets! Are They Good For You?
Keto Diets or Paleo Diets- Are they effective or is it just another quick fix approach to lose weight? If it is effective, can we follow it in the long term? What happens when we stop following them? What are the cons of following the so-called Paleo & Keto diet? First of all, let us understand what Keto & Paleo is and the basic difference between the two? A Ketogenic diet is a high-fat, adequate-protein, low-carb diet. The Paleo diet consists of meat, fish, fruits and vegetables excluding dairy or cereal products and processed food. A Paleo diet is based on the theory of going back to the ancestral style of eating food where they would hunt their food and eat the unprocessed natural foods. They may not consume the dairy products considering it was for their livestock. Both Paleo & Keto diets are trying to either remove or reduce the carb intake in our daily diet stating that our bodily functions can happen without carbs. Well! That’s partially true. However, one needs to completely understand the importance of carbohydrates in our body before we jump on to the bandwagon of Keto or Paleo thinking it’s the magic quick fix that’ll help us lose weight forever. Carbohydrates are responsible for providing our body with the energy it needs for normal day to day functioning. Besides this it helps us: Generate powerful antioxidants and protect our cells from damage and ageing Helps hormone and immune functions It regularises bowel movements because of the fibre content It cleans the body What happens if you do not have your Carbs? In the absence of carbs, fat cannot be utilised for energy The body may be able to carry out its functions in the absence of carbs however it affects the mind since carbs also help functioning of brain cells and neurons A low carb diet leads to Continue reading >>
What Is The Ketogenic Diet And Is Ketosis Safe?
Any diet, by definition, is a group of foods consumed for a certain period of time. A “diet” can be as simple as an average daily meal or it can also be part of a treatment program for specific medical conditions. The ketogenic diet, which allows someone to enter a state of nutritional “ketosis”, has long been used in the treatment of epilepsy in children – but its benefits go way beyond this. As you’ll learn, recent studies show that a ketogenic diet can have many uses and benefits – including weight loss, reduced inflammation, cancer-prevention, as more. History of Ketogenic Diets The ketogenic diet was first introduced in 1924 at the Mayo clinic by Dr. Russel Wilder who started the diet to treat epileptic patients. He put his patients on a “fast” and found that epileptic symptoms became less frequent. The popularity of this diet as a means of controlling epilepsy has decreased since this time since powerful anticonvulsant drugs have been invented, but this doesn’t mean that ketogenic diets are not promoted for better health any longer. Since its introduction in the 1920s, the ketogenic diet and entering ketosis remains controversial until today. Although it has many benefits and is a natural approach to controlling disease in some cases, many doctors and patients often find it easier to administer pills than to adhere to a ketogenic diet that they find “strict’ and restrictive. The exact mechanism by which the ketogenic diet works still isn’t 100% known, but the results of ketosis that have been researched for years are staggering. What is A Ketogenic Diet? Today ketogenic diets get the most attention when it comes to weight loss and blood sugar control. “Burn fat by eating more fat” is one simple way to describe the approach that allows Continue reading >>
John Kiefer: Trashing Paleo, Ketogenic Diet Mistakes, & Why It’s Good To Be Wrong
This week we have John Kiefer returning to the show. He’s the man behind two upcoming books– Carb Backloading and Carb Nite, along with several other internet sensations that showcase just how you can have a lot of fun while getting into the best shape of your life. Brace yourself for this podcast, because Kiefer’s ruffling feathers– especially in the Paleo community. He’s been trashing Paleo on his blog recently… hold on, you’ll find out why. But before we get to the show, I want you to know that we just released the Wild Diet Shopping Guide, a handy e-book that shows you how to save money and time while cooking the healthiest possible food for you and your family. If you’d like to check it out, head on over to this page and see what I’m talking about, I think you’ll like it. It’s just $7 bucks for a limited time! Now, on to the review of the week! I love hearing from all of you, about the blog, the podcast, the programs and e-books and especially The Wild Diet! If you don’t have your copy yet, you can grab one anywhere books are sold or from any online book retailer. Once you read it, do me a favor and leave a review like Samantha did—thanks Samantha. Samantha Frost gives it five stars, saying, “I read this book in two days. It was absolutely fascinating and also extremely motivating. It’s definitely worth a read. This is what the paleo community has been missing: less rules and more science.” And that leads perfectly into our podcast with Kiefer. Kiefer sees himself first and foremost as a geek. With a Masters in Physics, a former career in software engineering, and the occasional time wasted working on abstruse mathematical problems, it’s no surprise. But with a personal motto like, “A sound mind in a sound body,” he is also obs Continue reading >>
How A Paleo Ketogenic Diet Can Help You Lose Significant Weight
Trying and trying to lose weight but nothing getting you where you want to be? If this is the all too common problem you face, then it’s time to take a note from Kim Knoch from the Eat Fat Lose Fat blog and her new book, Kick the Weight with Keto, which is all about how a paleo ketogenic diet can help you lose weight. Now I must begin by saying there’s a BIG difference between nutritional ketosis, or “keto” for short, and ketoacidosis. You may have heard of ketoacidosis, which is a serious, medical condition. By contrast, a keto diet is a great way to help you burn fat, rather than glucose, as a source of energy. Kim’s Story Kim Knoch is the first person to admit she has struggled with her weight over the years, and this book about the ketogenic diet is a raw reveal to the struggles she’s faced trying numerous diets, with the highs and lows that will always come with dramatic changes to your lifestyle. Kim documents that she first began a Weston A Price diet some 7 years ago. Although initially seeing some weight loss, Kim soon began experiencing issues including joint pain, wild swings in blood sugar and mood swings. It wasn’t until 2012 that Kim started to employ nutritional ketosis, while incorporating a few things she had had success with through a paleo diet to form her now paleo keto diet. The Fat That Fuels You A paleo ketogenic diet is a high-fat, adequate protein, low-carbohydrate diet where you train your brain to use ketones for fuel instead of glucose. I know what you must be thinking: she wants me to eat a high-fat diet??? Why yes By lowering your carbohydrate intake enough, your body will start to break down that fat for fuel! By following paleo keto, Kim has lost an amazing 40 pounds, and she describes it not just as a diet she’s trying, r Continue reading >>
Keto Vs Paleo Diet – What’s Best For Me?
The Ketogenic Diet and Paleo Diet are two of the most popular weight loss diets, and you'll find that they both have a lot in common! They both promote a diet low in carbohydrates and processed food and an increased in intake in protein, veggies, and other natural foods. Many people have tried both diets and seen great success in their weight loss efforts. But which is better? Are either of the diets more effective than the other? Most importantly, is it the diet YOU should try? Read on to find out everything you need to know about these two diets and how they stack up against each other… The purpose of restricting your intake of carbs is to create a metabolic state called ketosis. It causes the body to use fat as a source of energy instead of glucose (aka carbs) in the blood and liver. When carbs are restricted low enough, the body produces ketones which can be used as energy. A Look at the Diets Before we get into the pros and cons of each, let's take a closer look at what the diets are all about: The Paleo Diet -- The Paleo Diet is built around the belief that our Paleolithic-era ancestors ate much healthier than we did, as they consumed only food that they hunted or gathered. This means no dairy products, no grains, and certainly no refined foods! The diet is heavy on fish, meat, veggies, fruits, nuts, and seeds. The Ketogenic Diet -- The Ketogenic Diet is a diet that revolves around the "high-fat, low-carb" principle. This is intended to promote a better ketogenic (fat-burning) balance in the body. The diet is founded on the concept that the human body burns carbs as its primary energy source, but it can also burn fat. By changing up your diet, you consume foods that encourage your body to burn fat for fuel instead of carbs. This makes it easier for your body to 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 >>
Ketogenic Diet: Lose Weight With Ketosis
If you’ve faced a health or weight loss plateau, you might have heard about the ketogenic diet. But what is ketosis? Going into ketosis, or a state of fat burning, isn’t complicated, but it takes motivation. It’s a way to burn stubborn fat and lose weight. Today we’ll explore questions like what is the ketogenic diet, what is ketosis and how does it work, what are keto foods, and the benefits and dangers involved in following a ketogenic diet plan. As a bonus: I’ll provide a 1 week ketogenic diet plan plus a complimentary workout plan. Together, they will help you burn stubborn fat. We try so hard to lose a few kilos or pounds, but most of the time we don’t manage to. Luckily, there is an easy way to turn the body into a fat burning machine: the ketogenic diet. Why the ketogenic diet? It’s commonly believed that consuming fewer calories will lead to weight loss. It looks something like this: Calories stored (or lost) = Calories consumed – Calories burned Following this equation, if we eat less, we’ll create a calorie deficit and in turn, use our stored fat . Assumably, we’ll lose weight. It seems easy to do. But, things go wrong. First, as many know from experience, eating less is torturous. Second, we often don’t lose weight with calorie restriction diets. Worse than that, we sometimes lose the weight and gain it back–and do damage to our metabolism in the process. Losing weight and gaining it back means a slower metabolism. This is because body fat storage is not just a matter of calories in and calories out. It is the result of millions of years of evolution. To understand what happens, we need to review some basic biochemistry. We know that an adult has: A glycogen (carbohydrate) reserve that lasts about 1 to 2 days of survival, maximum. Fat Continue reading >>
Paleo Vs Keto Diet: Which One Is Right For You?
When it comes to burning fat more efficiently, accelerating weight loss, and living an all-around healthier lifestyle, two diets have been on the radar of health enthusiasts: the Paleo diet and the Ketogenic diet. While both diets include many of the same foods and have overlapping similarities and benefits, each has a different purpose. Let’s take a look at how the Paleo vs Keto diets measure up against one another, which one is right for you, and why. Paleo vs Keto: Here’s What You Need to Know Before we compare the similarities and differences of the Paleo vs Keto diets, it’s helpful to know why a person may choose to follow each one. What is the Paleo Diet? When it comes to the Paleo diet — which is based on eliminating grains and legumes due to their phytic acid content — it’s more of a lifestyle choice to focus on eating quality foods that support digestive health (1). Most dairy products are also off limits on the Paleo diet because they contain lactose, which is hard for most people to digest (although some people do include ghee or grass-fed butter). By removing the most difficult foods to digest, the Paleo diet can be therapeutic for gut health, autoimmune conditions, blood sugar balance, and weight loss (2)(3). What is the Keto Diet? On the other hand, the Keto diet is targeted primarily towards those who want to experience dramatic weight loss. However, the Keto diet can also help improve medical conditions such as type 2 diabetes and cognitive disorders such as Alzheimer’s disease (4). In fact, the initial purpose of the Keto diet was to prevent and treat seizures, when it was first discovered in the 1920s (5). But today, the Keto diet is best known as a rapid weight loss and fat burning strategy. The reason the Keto diet promotes accelerated Continue reading >>
Should You Combine A Ketogenic Diet With Paleo?
Have you noticed that you feel better after adopting a Paleo diet? There’s actually one more tweak to your diet that you can make to feel more energized, lose weight faster, and become mentally clearer. That tweak is to convert your Paleo diet to a Paleo/ketogenic (Keto) diet. Fair warning, a Keto diet isn’t appropriate for all people, but by the end of this article you will know if giving it a try is worth it. A Crash Course In Keto Glycolysis and ketogenesis are the two processes that the body uses to produce usable energy for your cells. Glycolysis is dominant when carbohydrates are available. It involves converting glucose into pyruvate, which produces a net gain of ATP (Adenosine Triphosphate, the basic unit of cellular energy). But when your carbohydrate stores run out, that’s when it’s ketogenesis’ time to shine. Compared to the small amount of carbohydrate stores you have at any time, you have a massive reserve of fat that can be used for energy. Through ketogenesis, stored fat is broken down and converted to ketone bodies (a type of molecule) which can then be used to create ATP. When your body is relying on ketone bodies for energy, it is said to be in a state of ketosis. The image below shows a simplistic version of these two energy systems. Note that almost all of the ATP is made in the dark blue citric acid cycle (TCA) at the bottom. What is a Ketogenic Diet? Remember that ketosis only occurs when you are more or less out of carbs. A ketogenic diet is designed to keep you in ketosis, mainly by limiting how many carbohydrates you eat during a day. The typical starting guideline is 50 grams per day, but some people need to restrict further than that, while others can eat more and still remain in ketosis. It’s important to understand that the body Continue reading >>
Keto Vs. Paleo: Which Diet Is Better?
Diet trends come and go, but there are two eating styles that have grabbed hold of the fitness community with vigor. The ketogenic diet, also known as a “keto” diet, and the Paleo diet, often referred to as the “caveman” diet. But if you’re looking to clean up your kitchen, which one is better: keto or paleo? Unfortunately, there is no single answer that works for everyone. The best eating program for you is the one you can stick to for life! So if you want to find out which is better for you, read on to explore the main differences between keto and Paleo to choose for yourself. What is a Keto Diet? A keto—or ketogenic—diet is one made up primarily of fat. Yep, that’s right…fat. If you follow a keto meal plan you’ll consume roughly 70-90 percent of your calories from fat. According to most keto diet plans, you’ll divide the other 10-30 percent of your calories between carbohydrates and protein. Fat loss occurs on a ketogenic diet when your body is forced to burn fat for fuel. When you eliminate most carbohydrates from your diet, your body doesn’t have access to its preferred energy source: glucose. In the absence of glucose, you burn fat for energy and produce ketones, or ketone bodies, as a byproduct. Many keto dieters test for the presence of ketones by using urine strips. When ketone levels are high enough, you are in state of “ketosis.” Will a Keto Diet Help You Lose Weight? While it might seem counterintuitive to eat fat for improved fitness, health or weight loss, the diet generally produces results if you can stay on it. And there is scientific evidence that it works. The eating plan was first developed in the 1920s to help patients with seizure disorders. Researchers found that not only did it help patients reduce symptoms, but many o Continue reading >>