Healthy Eating Tips For People With Lupus The Magic Of A Ketogenic And Paleo Diets
What is Lupus? The Mayo Clinic has defined Lupus as “a chronic inflammatory disease that occurs when your body’s immune system attacks its own tissues and organs.” Marked by a rash and multiple types of inflammation, lupus is hard to diagnose because it attacks so many different areas of the body. Lupus can affect the skin, joints, kidneys, brain, heart, and lungs. Doctors have noted that the cause for lupus is still unknown and that symptoms appear differently in each person. While the root cause is unknown, experts point to genetics and the environment as factors. The National Institute of Arthritis and Musculoskeletal and Skin Diseases lists the most common symptoms as joint inflammation, muscle pain, fever, facial rash, chest pains, hair loss, swelling in legs and eyes and glands, mouth ulcers, and fatigue. They also list less common symptoms as anemia, headaches, dizziness, and seizures. Along with no known cause, there is also no known cure. The disease appears in episodes and can be aggravated by common environmental things like medication or even sunlight. If left untreated, lupus can cause serious complications like kidney failure, inflammation of the chest, heart and blood vessels, stroke or seizure. Managing Lupus with Diet Inflammation is the kind of symptom that can strike anywhere at any time. A study from Johns Hopkins University noted that “no overarching diet exists for people with lupus. [It] is a systemic disease, so maintaining good nutritional habits will help your body remain as healthy as possible”. The doctors at Johns Hopkins recommend a diet similar to the USDA’s Dietary Guidelines. To date, there are is no prescribed “lupus diet”. And unfortunately, there are few studies that actually test the effects of diet on this disease. H Continue reading >>
Ketogenic Diet: How To Do It The Right Way!
It breaks my heart to hear the stories of patients who’ve been around the block two or three times with diets that don’t work. So, I really do wish I could stop you from spinning your wheels and feeling like you’re going to end up without support, without answers, and without success. Frankly, it doesn’t have to be this way. And, that’s why I’m here now. Watch this video on the topic: Or keep reading… I’m here to share as much knowledge and advice as I can with you and steer you away from diets and plans that just don’t work. Now, I’ve been asked quite a bit lately about a pretty popular diet – the ketogenic diet. And you know, the ketogenic diet has been around for quite some time. It gained a lot of notoriety when Dr. Atkins introduced it in the early seventies. And, Atkins revealed quite a bit of truth. But, there was one issue with his plan. Atkins just didn’t know that… Most people CAN’T actually get into ketosis. You see, there’s a wrong and right way to do it. Atkins didn’t really get it right. And the Paleo diets don’t actually get it right either. Why? A Paleo diet ISN’T ketogenic. Paleo diets rely heavily on animal proteins, but those proteins are converted into sugar through gluconeogenesis. It’s just not protein you should be relying on… Instead, you have to eat FAT. That’s right, f-a-t fat. That doesn’t mean “fattening” foods like grains and sugars. I’m talking about HEALTHY fats. Here’s what the breakdown should look like. 80% of your daily calories should be fats like avocado, avocado oil, coconut oil, MCT oil, red palm oil, or extra virgin olive oil Only 10% of your daily calories should be protein-based. That’s about 20 grams of protein a day – way less than the average american eats. The last 10% 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 >>
Keto, Paleo, Banting, Atkins, Lchf! What’s The Difference?
Banting, LCHF, Paleo, Atkins, and Ketogenic diets, they’re all the same right?, well not quite. Before you even consider giving up your beloved carbohydrates you should have an understanding of what each diet comprise. The basis of these diets is the limitation of carbohydrates, a higher proportion of fat, moderate proteins but most importantly the elimination of sugar, processed foods, grains and legumes. A number of recent studies shows that low carbohydrate diets makes it easier to lose weight and control blood sugar. The first thing you will notice is the higher fat proportion, and before you are hyperventilating you need to understand a very basic fact in Nutrition. The human body is created in such a wonderful way that it could utilize energy from both fats or carbohydrates. By limiting your carbohydrates your body will adapt to use fat as the main source for energy. Remember, this a low carb diet not a NO CARB diet, unless you only eat meat in its natural state and butter you will still consume small amounts of carbs. Yes, lettuce have carbs too, so does bacon and ham due to a sugar and salt solution used in the process to cure the meats. Eggs also contain trace amounts of carbohydrates ( 0.6g per egg) so does dairy products due to the lactose present. The same logic goes for your fat intake on a low carb high fat diet. If you limit your carbohydrate intake you cannot expect your body to function properly without supplying enough fat for energy, unless you are comfortable chewing off your own arm out of hunger. Let’s start with Banting? Banting is a more familiar word for South Africans introduced to us by Prof. Tim Noakes and made popular through his best seller The Real meal Revolution. The LCHF(Low Carb high fat) diet consist of the theory of what early hu Continue reading >>
Healing Diets Explained: Paleo, Keto, Aip, Fodmap, Gaps.
This guest blog post is from Katie Merritt, a personal trainer, food blogger and nutritional therapist in progress. Katie hails from the good ole’ Midwest (Iowa) and is an avid runner, CrossFitter and connoisseur of coffee. Is your head spinning yet? We get it, finding the right diet for you can be overwhelming. Depending on your goals, lifestyle and health concerns, it’s hard to pinpoint a healing diet that’s best suited for you and your health in mind. (Let’s be real. Google search: “Paleo Diet” and you get almost 7 million results. #FacePalm.) Because our bodies’ functions are unique, a healing protocol needs to respect that exclusivity and complexity. Cue: healing diets. These diets have been developed from the notion that a specific combination of macro- and micro- nutrients (and the avoidance of certain ingredients) can help against certain types of health concerns. Healing diets have been around since the beginning of time, focusing on specific nutrients in whole foods to either activate or deactivate triggers in your body. These triggers in turn either diminish the bad or promote the good, ultimately stimulating better function and overall health. To ease your mind (and sorting through 7 million Google results), we’ve explained the top 5 healing diets – what they are, what you’ll need to consume/avoid and what health issues they’ve typically helped with. Healing Diet Options Explained: KETOGENIC DIET What is it? A ketogenic diet primarily functions to place the body into ketosis, which is a metabolic state where the body burns its energy from fat instead of carbohydrates. What will my diet look like? A ketogenic diet places its emphasis on good, quality fats. On this diet, the recommended break down is: 75% of your food from quality fats (c Continue reading >>
What Does A Ketogenic Paleo Diet Look Like?
Update: I did a (failed) ketosis experiment on myself that you can read about here, here, here, and here. Jimmy Moore is dropping weight with the fervor of a college wrestler right now on his experimental ketogenic diet. In fact, he’s lost about 47 pounds in the last 3 months, and he’s still going. He’s an awesome guy and he’s been struggling with his weight for a while now, so I’m psyched for him to say the least. He gives updates every month or so on his progress, but he never tells his readers exactly WHAT he’s eating. I’m itching to know. Now, Jimmy isn’t strictly Paleo: he eats full fat dairy, so even if he did report to us what he was eating, it wouldn’t be super helpful to a lot of people. I got to thinking what a ketogenic Paleo diet might look like. Without all that cheese and cream to assume the fat positions, it’d require a lot more tallow, lard, coconut oil, and coconut milk, as well as the fatty meats, eggs, nuts, and avocados. Here’s a picture of one of Jimmy’s meals to give you an idea of the amount of dairy he’s eating (well, at least at this particular meal). I think that’s sausage, avocado, scrambled eggs, some sort of hot sauce, and heavy cream. By the way, I’m in no way criticizing Jimmy right now. If I could eat dairy, I probably would, and I think this meal looks amazing. What’s ketosis? Before I go any further with this, I’ll briefly explain what ketogenic means and why one would aspire to be on a ketogenic diet. Some say you need to eat fewer than 30 grams of carbs per day to be in ketosis. It may be fewer than that to get into a deep state of ketosis, and you must not eat too much protein either. So a ketogenic diet is high fat, low(ish) protein, and very low carb. More on that in a moment. When you are in ketos 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 >>
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 >>
5 Best Tips To Steal From The Most Popular Diets
Diet is a dirty word for good reason — a lot of the most popular ones are far too extreme. Most diets order you to give up carbs, sugar, grains — I could go on and on. Well, what if I told you that you could take all of the best tips from current diets to actually transform your health for the long haul? It's possible... And you don't have to go to extremes or set cruel restrictions on everything you eat! Most diets do have some redeeming advice. Here are five popular diets, and the best health tip to pull from each of 'em: 1. Whole 30: Avoid processed foods and added sugar. I believe in making changes that create lasting habits when it comes to your diet and lifestyle. So while I may not be head over heels in love with the idea of following an uber-strict lifestyle (for a limited amount of time), I do love that good habits can come from it. Taking out all processed foods and added sugar is one habit that I’d be happy to see stick (at least 90 percent) for most people. Also, the idea of a reset is a good one, which is why I’m a longtime advocate of cleansing with healthy foods. The Whole 30 meal plan is made up of lots vegetables, meat, seafood, eggs, some fruit, herbs and spices, all in the form of whole, unprocessed foods. 2. Paleo: Eat high-quality meats and fish with veggies. Paleo peeps say this diet will help minimize your risk of chronic disease (based on the premise that our ancestors didn’t suffer from the ones we now face) and lead to weight loss. What I really like about the paleo diet? You eat meat from animals raised the way nature intended (i.e. grass-fed beef, pasture-raised chicken). So, if you’re going to be a carnivore, this is the way to do it. In addition, you eat other healthy foods such as wild-caught fish and other seafood, fresh veget Continue reading >>
Primal Fat Burner, Paleo Or Ketogenic? Clarifying The Similarities And Differences
I was recently contacted by someone through Facebook who wanted to know how the idea of being ‘ketogenic’ differs from that of ‘paleo’. The (somewhat loaded) question actually prompted me to write this article. I realized it was important to better delve into not only these two definitions, but also how they each are defined within my own, unique approach to diet and health that “hybridizes”, if you will, certain aspects of these genres. I find myself frequently saying that if there was any one word I could strike from the identifiers of “the paleo diet” or “the ketogenic diet” —or “the Primal diet”, for that matter, it would be the word “THE”. After many years now of mingling in the paleosphere and following the work of multiple ketogenic experts and innumerable adherents of these two dietary approaches, I can tell you that there are almost as many approaches to these generic “diets” as there are persons claiming to practice them. First, the Paleo-thing The most general concept of “paleo” eating is predicated on the idea that we should be basing our diet on those pre-agricultural foods that would have been most readily available to our primitive ancestors. It technically avoids (in the purest sense) most all sources of highly processed foods, grains and legumes and most dairy products. But as with most things, there are a huge number of variations and deviations from this core concept. Butter, cream and cheeses are commonly included in many of the more popularized ‘paleo’ approaches. Some also even insist upon promoting the consumption of other post-agricultural foods such as non-gluten-containing grains, rice, legumes and starchy potatoes (none of which is really defensible from a Paleo standpoint at all). One newer book claim Continue reading >>
What’s The Difference Between Paleo And Keto Diets?
We live in a remarkable time. Anyone with an internet connection or smartphone can access a staggering amount of information in just moments. Although much of the time spent on the internet is devoted to watching cat videos on YouTube (my personal favorite), many people are using this wealth of knowledge to take their health education into their own hands. They’re investigating a host of nutrition and lifestyle options, including the paleo diet and one of the most searched diets in 2016, the keto (ketogenic) diet. Over the past 20 years, I’ve explored variations of these two dietary approaches. I’ve found them to be remarkably effective for a variety of needs—ranging from fat loss to reducing inflammation to improving athletic performance. Paleo Diet vs. Keto Diet Based on questions I’ve gotten, there’s clearly a lot of confusion on what constitutes a paleo vs keto diet. This article should help put both approaches in proper context and help you decide which might be a good option for you. The Paleo Diet Unlike most dietary approaches the Paleo diet was not “thought up” by any given person (although there certainly have been researchers who have championed the approach). The Paleo diet concept was born through the observations of dozens, if not hundreds, of anthropologists and medical explorers. They realized that hunter-gatherer groups were largely free of modern degenerative diseases. Yes, these people were remarkably healthy even despite an almost complete lack of modern medical interventions. While these groups suffered from high rates of infectious disease, injury, and childbirth complications (all areas where modern medicine excels), even those who lived into advanced age were largely free of obesity, type 2 diabetes, autoimmunity, heart disease an Continue reading >>
Autism And The Ketogenic Diet - Why It Can Affect Autistic Symptoms
If you’ve been following our series of things you can do to improve your child’s autistic symptoms at home, then you may have read our article on the Paleo Diet last week. If so, I would recommend checking that diet style out first. Often times, it works well for children with autism and is easier to pull off than the ketogenic diet is, which we’ll be discussing in this article. If you want all the articles from this series in a nicely designed eBook, simply click here and enter your email address. We’ll send it to you right away. What is the Ketogenic Diet? The ketogenic diet is a diet that is low carb, moderate protein, and high fat. This is similar to the paleo diet but differs in how low you need to keep the carbs and how high to keep the fat. A ketogenic diet starves the body of glucose (what carbohydrates turn into in the body and what most humans run off of), to the point that the body starts breaking down fat into ketones. These ketones can be used to run the body like glucose was doing. When people are running on ketones, they are in a state called ketosis. The thing about the Ketogenic diet is that you have to keep your fat very high and typically monitor your blood ketone levels. Like always, I recommend working with a doctor before implementing anything you read on the internet. Isn’t Fat Bad? So this is a very common concern and is an area where there is a lot of confusion around. The first thing to understand is that there are six different types of fats, three of which are good and three of which should be avoided. The Good Fats Monounsaturated Fats This type of fat is most commonly found in avocados and nuts, like almonds or walnuts. Olive oil is another common source of monounsaturated fats. They’ve been shown to raise good cholesterol while 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 >>
Keto Vs Paleo Diets: 4 Huge Differences (+ Which Is Best)
Keto and Paleo are two of the most popular diets of the 21st century. But what’s the difference between them? Which one will help you lose weight? Which one will help you heal your health? A Quick Summary of The Differences Between Keto And Paleo: Focus on Ketone Levels: A Keto diet focuses on raising your body’s ketone levels by altering your food choices so you enter a metabolic state called nutritional ketosis. A Paleo diet doesn’t pay attention to ketone levels. Focus on Food Quality: A Paleo diet focuses strongly on choosing whole foods that are nutrient-dense, high-quality, and free from toxins. A healthy Keto diet should also include high quality food, but this isn’t the emphasis. Amount of Carbs: A Keto diet has a very low carbohydrate intake. While a Paleo diet is certainly lower in carbs than many other diets out there, it typically still has a higher carb intake than a Keto diet. Amount of Fat: A Keto diet puts far greater emphasis on increasing your fat intake than a Paleo diet. Although Paleo does encourage eating healthy fats, it’s not typically as high fat as a Keto diet. This is a very brief explanation of the differences between Keto and Paleo, so please keep reading to discover more about both diets. Want to figure out which diet is best for you? We’ll cover that below… The 4 Main Differences Between A Keto And Paleo Diet: Here’s a more detailed breakdown of the key differences between Keto and Paleo: Keto vs Paleo – Difference #1 – A Keto diet focuses on raising your ketone levels. The Keto diet has one main aim: raising your ketone levels so you reach nutritional ketosis. If you’re new to all this, then ketosis might be a bit confusing. So let me explain… What are ketones? Ketones (or ketone bodies) are naturally produced by y Continue reading >>
Most People Shouldn't Attempt Low-carb Diets Like Keto Or Paleo
Sustainable health change occurs not by finding a "perfect" diet — finding is fairly passive — but rather through creating an individualized health "mix." Creating is active, and health is an active process. To create an individualized health mix, you have to learn about the various nutrition options available and parse out the nutritional guidelines that will work for YOU. My personal mix is built upon being aware of what I put in my body, as well as pillars "stolen" from a variety of sources. I limit snacking and aim for a substantial gap between dinner and breakfast — thanks, intermittent fasting. I eat almost exclusively from the "outside of the grocery store" — meaning fresh fruits and vegetables, lean proteins, and good-quality fats — thanks, Paleo, and habits formed while being vegetarian. Plus, I eat what I love in moderation. I call this my "love it rule" — thanks, Weight Watchers for the balanced approach. I use what works for me and ignore what doesn't. Curious what your "mix" is? Earlier, I covered the pros and cons of high-protein diets. Then, I examined the vegetarian versus vegan versus high-protein debate. I've also tackled "low-fat" diets, the Mediterranean diet, and Weight Watchers. Today a smorgasbord of smaller analyses (I only have so much space and the material for analysis is endless): the ketogenic diet, Paleo, intermittent fasting, and meal delivery services. Ketogenic diet The ketogenic diet advocates extremely low-carbohydrate (10-15 grams daily) and high-fat (75 per cent of diet) consumption. The goal is to put your body into ketosis so that it uses ketones as energy. The rationale is that the diet gives you the benefits of fasting — such as fat loss — without actually having to fast. I know I am supposed to be "Switzerland," Continue reading >>