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, Banting & Ketogenic Diets: All You Need To Know
There has been much talk about the Paleo, Ketogenic and Banting Diets. At Nutriseed, one thing is for sure, we are fans of all them and the healthy lifestyle associated with each. We have been asked repeatedly about each of them, their differences and similarities, merits and drawbacks. Here, once and for all, we’d like to debunk exactly what each of these involves, and which way may be right for you. We don’t see these as ‘fads diets’; some date back as far as the 1800’s! One thing for sure, if you are looking to make strong lifestyle changes, achieve your fitness and health goals these are 3 mindsets of eating that may help you get there. The Paleo Diet What is the Paleo Diet? The basic premise of the Paleo Diet is to consume the foods that date back to the pre-agricultural hunter gatherers. Thus, it promotes foods that are predisposed to our genetics. Studies have shown that modern-day diets of refined foods, trans fats, and sugars, are a major source of various degenerative diseases including diabetes, heart disease and obesity, (hardly surprising, right?). The Paleo Diet, unlike many others (but similar to the Banting and Ketogenic Diets), does not restrict calories or involve portion control. So in essence, you can eat as much as you like… of the correct foods. The Paleo Diet is structured on the following precepts: High protein intake Protein typically represents 15% of the average western diet, which is far lower than the 20-35% found in hunter-gatherer diets. Lean meats, seafood and other animal products are staples of the modern Paleo diet, helping you to feel full and satisfied, grow strong muscles and healthy bones. Low carbohydrate intake Key carbohydrate intake comes from non-starchy fruit and vegetables, and represent around 35-45% of your dai Continue reading >>
The Paleo Diet Vs The Keto Diet
These days it seems as if carbohydrates are very much a hot topic in the diet and nutrition word, with some people swearing by them, and others considering them the devil incarnate. In reality, all three macros nutrients: Protein, carbohydrates, and fats, all have one role or another in our diets, it all really comes down to exactly what our goals are and what we’re looking to achieve. For many people, the reasoning behind exercising more and changing their diets is to either lose fat, build muscle, tone muscle, or a little of the above. As far as popular diet plans are concerned, two of the most popular and readily discussed diets are the paleo diet, and the keto, or ketogenic diet, and it is these two diet plans which we’ll be taking a more in-depth look at right here. So, without any further hesitation, let’s get started with a look at the paleo diet. What exactly is the paleo diet? The paleo diet, sometimes referred to as the paleolithic diet, or the caveman diet, is a diet plan which basically requires individuals to consume a variety of foods which are extremely similar to the foods that our caveman ancestors used to consume in paleolithic times, millions of years ago. The reason for this is that it is strongly believed, and there is very strong evidence to back up these claims, that our bodies have not yet evolved enough to be able to process and properly digest certain foods, namely grains and cereals. Think about it, for millions of years human beings used to consume foods that basically had to be hunted or foraged. Because of this, the typical diet of a paleolithic era caveman would consist of fresh meat, fish, seafood, fruits, nuts, seeds, and certain vegetables and herbs. All of that changed around 10,000 years ago when we discovered farming and agricu Continue reading >>
What’s The Difference Between “keto” And Whole 30?
It’s that time of year again. That time, which comes 3 times a year for us at Rocket CrossFit, when dozens of us will band together for a Nutritional Challenge. We used to always do a Whole 30 Challenge, but for the last year, we’ve had several members – Brady and I included – do a Low-Carb, High-Fat plan instead, which is commonly called “keto.” In fact, since doing my first keto challenge 9 months ago, I’ve not gone back. I take vacations off, but other than that, I’ve felt so good, and found it so easy, that I’ve not stopped. But, what is the difference between Whole 30 (and “paleo”) and a ketogenic diet? Carbs. Carbs are the difference. Which translates also into: Sugar. Sugar is the difference. So, as we start this next Rocket Nutritional Challenge, let’s first lay out a few ground rules, and also explore the difference between Whole 30 and Keto, so that you can make an informed decision about what feels best for you, at this moment in time, for your body. (And, not to complicate things, but you can do both. That’s how I did my first round of keto.) KNOW WHY YOU ARE DOING THIS IN THE FIRST PLACE I will never advocate a strict plan of either nutrition or exercise unless you know why you are doing it and it is good for you both physically and emotionally. I will ask “why” until we get to the kernel. Are you doing it to lose weight? Why do you want to lose weight? If it is because someone called you fat, or you don’t fit into society’s little plan for us, or you think that being thinner will make you happier, I’ll ask “why” again. Why do you believe that? Is it based on facts and opinions of someone who has both knowledge and the right to tell you what to do with your body? (Hint, you’re the only person who has that right.) Ar Continue reading >>
Why Paleo And Ketogenic Diets Are Great For Your Gut
They've been clinically shown to fix abnormal, excessive brain cell activity, reverse unwanted changes in insulin in the body, and help people maintain a healthy weight.1,2 But did you know that low carb/high fat diets, like the paleo or ketogenic diet, are also good for your gut health? While not designed specifically with gut health in mind, they do include many elements that make your microbes happy. But before we dive into that, let's start by reviewing what paleo and ketogenic diets actually are, since there are some popular misconceptions out there. The Basics of Low Carb/High Fat Diets Do a quick Internet search and you'll come up with a library's worth of information on these types of eating plans. Both diets have many nuances and sub-cultures of fans, which is why there are some debates on how to define them. Small differences aside, the main point is that, in their simplest forms, both paleo diets and ketogenic diets are high in fat, moderate in protein, and low in carbs. They share several similarities––for instance, the reduction in carbs on both these diets gives your body a break (because there's less sugar to deal with), and helps your body relearn to process sugar appropriately, normalizing your blood glucose levels––but there are also a few key differences. What Is a Paleo Diet? The paleo diet focuses on eating the way our ancestors did and avoiding those things they wouldn't have had access to, like processed sugar, most grains and legumes, vegetable oils, and anything made with artificial ingredients. Basically, if it looks like it was developed after the agricultural revolution, it's probably off the menu. People on this diet tend to eat lots of fresh, non-GMO vegetables and fruit, high quality meat and fish, and fats like ghee, avocado, or p Continue reading >>
What’s The Difference Between The Paleo, Keto, And Banting Diets??
Hmm. You wouldn’t believe how often people get these three confused. Why??? Because they are all LOW CARB. But. They are NOT the same. I’m going to make it SUPER SIMPLE for you. First, I’m going to give a description (in a nutshell) what each of these diets boil down to. Then, we will cover some frequently asked questions. We will cover: What is the Paleo Diet? Questions surrounding the Paleo Diet. What is the Keto and Banting Diet? Questions surrounding the Keto/Banting Diet. Ready? The Paleo diet focuses on eating only natural whole foods. The crux: Eat like a caveman or hunter-gatherer, and eliminate foods that relate to civilisation in any way – i.e. agriculture: foods produced through farming grains, dairy etc. Why? The idea is that our modern lifestyle is at the root of all our problems. The Paleo diet aims to eradicate the bad habits associated with a modern diet (a diet high in trans-fats and processed carbs), to reduce the risk of suffering from chronic ailments like type 2 diabetes, depression, obesity, Alzheimer’s Disease and so forth. Food List: QUESTIONS: PALEO DIET Is Paleo high protein? Not necessarily. However, some specific weight-loss Paleo Diets sometimes specify a high protein component. Why is it called the Paleo Diet? “Paleo” is short for “Paleolithic” – and relates to foods that were available to people of the Paleolithic (caveman) Era. This was a time period before the rise of the Agricultural Revolution. Can you drink alcohol on the Paleo diet? This is a tough one. The easiest answer is: no. The basis of the Paleo diet is to move away from toxins and processed foods – it’s kind of the whole point, actually. BUT – life happens. So the best advice is to LIMIT alcohol intake AND select the right form of it. My point is, do 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 >>
Paleo Vs Keto, Which Is Right For You?
I haven’t always been in the best of shape, having struggled with my health as an overweight teenager, as an adult I am always looking to strive for the best in what I eat, how I move and ultimately how I feel. So what should we be looking for in our health? Energy, clarity, mental focus and a life force inside us that can achieve anything! Growing up I wasn’t particularly sporty, nor did I quite undertsand how best to eat with so many conflicting ideas and methodologies out there. Which ‘diet’ or way of life was going to turn my health around? So having given what feels like every trick in the book a go I settled very firmly on the Paleo principles. Which at its core is a back to basics approach removing gluten, dairy, refined sugar and focusing on the most nutrient dense foods available to me. 5 years of thriving on this way of life has certainly enabled me to live my best life. Even though a Paleo approach to life has served me incredibly well, I have begun to implement a Ketogenic protocol. Thats right, you might think that word sounds familiar because there has been a great deal of hashtags being thrown around lately. The Keto approach, also very similar to the ‘Bulletproof’ branded lifestyle, is getting great momentum, and for very good reason. Which is why you can now select a 100% Keto Protocol when undertaking the Four by Four. What whats the difference between Paleo and Keto, and how do you know which protocol is right for you? Paleo Vs. Keto: At a glance First off, as way of ‘diets’ and lifestyles go, Paleo and Keto have one thing in common, they celebrate a delicious abundance of good yummy fats! So there is certainly no complaining here! I hope that lights up your eyes to read! The Paleo Protocol eliminates all processed and refined foods an Continue reading >>
The Ultimate Beginner’s Guide To The Keto Diet
The keto diet (also known as the ketogenic diet) is well known for being low in carbohydrates. Keto is a state in which the body produces ketones in the liver, which are then used for energy. The keto diet can also be known as a low carb diet, low carb high fat (LCHF), or any diet that limits carbohydrates to a low level (typically lower than 30 grams of carbs). What Is The Keto Diet? What Happens To My Body during Keto? What Do I Eat? What Are The Benefits of The Keto Diet? Physical Performance during The Keto Diet Are There Dangers to The Keto Diet? When you’re on the keto diet, because it’s lower in carbohydrates, most of your calories come from fats and protein to fuel the body. When you ingest carbohydrates, your body breaks them down into the simplest molecule possible, glucose. This molecule forces your body to produce insulin. Insulin transports carbs across membranes to either be used directly as energy or to be stored for later use (either in fat or muscle/liver glycogen). Glucose is the easiest molecule for your body to convert into and use for energy at any given time. Glucose will be the first thing chosen to use for an energy source. Insulin is produced to process the glucose in your bloodstream, to transport it around your body, and to store it where necessary. When your body is using glycogen or glucose as its main energy source, your body will not need to burn fat. It’s therefore more likely that your body will store fat so it can be used at a later point in time when your energy (glycogen) levels are low. So, when you’re on a higher carbohydrate diet, your body will use glycogen as its main energy source. However, when you lower your carb intake, your body is pushed into ketosis. Keto is a natural process which we rely on when our food intake i Continue reading >>
Three Major Differences Between The Ketogenic And Paleo Diets
When I talk to people about the ketogenic diet and lifestyle, one of the most common questions I get asked is, “Is that like paleo?” My usual response is something along the lines of, “It’s like a modified paleo.” And I will typically leave it at that. However, I think it’s important for you to be able to identify the differences between the two, not because one is inherently better than the other, but because I think everyone should be aware of their options. While there are many similarities between paleo and keto, there are at least three major differences. Paleo isn’t necessarily low carb In theory, the idea behind paleo is to tap into the ancient ways of eating, the ways that our ancestors ate. Because several thousand years ago, there were no such things as processed foods and sugar wasn’t readily or widely accessible, people didn’t eat those things. Because people also didn’t have the ability to go buy their food, they had to find it for themselves. That meant hunting and gathering. For pure energy, nothing beats eating fat. It has more energy per gram than carbs or protein. So that means finding and eating fatty animals. So a paleo diet, just like a keto diet, focuses on getting fat and protein as a primary source of energy. However, the big difference is paleo doesn’t avoid potatoes, sweet potatoes, carrots, and other tubers and root vegetables. These particular vegetables fit completely within the paleo framework, but they should be avoided in a keto diet. Paleo’s focus is on tapping into the ancient ways. Keto’s focus is on keeping insulin levels very low and ketone levels really high. So avoiding foods like potatoes and the like is a big difference for keto folks. Paleo isn’t necessarily high fat Wait, didn’t I just say that pal Continue reading >>
Paleo Diet & Ketosis
The Paleo diet is based on foods humans used to eat during the Paleolithic period, which ended 10,000 years ago. The idea is that human genes have evolved to eat particular foods, which have been replaced by many refined and processed foods in our diet nowadays. Advocates of the Paleo diet claim that it is the best one for keeping your weight under control and optimizing health. Video of the Day The Paleo diet focuses on unprocessed and whole foods. Carbohydrates are almost nonexistent on a Paleo diet, since agriculture had not been introduced at that time. Therefore grains, legumes, any food made from flour, as well as dairy products and sugars are excluded from this diet plan. Instead, the Paleo diet is based on an adequate amount of protein from grass-fed meat, free-range poultry and eggs and wild-caught fish. The diet also includes generous servings of healthy fats, including avocado, olives and olive oil, coconut oil, nuts and seeds. Seasonal fruits and vegetables are also part of the foods allowed on the Paleo diet. What Is Ketosis Low-carb diets are usually ketogenic diets because they induce a metabolic pathway called ketosis. When you consume very limited amounts of carbohydrates, the body needs to switch from using carbohydrates to using fat as its main source of energy, as explained by Dr. Michael Eades. By burning fat for fuel, the body produces ketone bodies that can be used by different organs, such as your muscles, brain and heart. Ketosis constitutes a normal metabolic pathway and is not harmful, say diet proponents. Following low-carb diets, such as the Paleo diet, is a good way to induce ketosis and force your body into fat-burning mode. In addition to burning fat for energy, ketogenic diets have been shown to make people feel fuller on fewer calories. Continue reading >>
Comparing Three Popular Diet Trends: Paleo Vs Keto Vs Mediterranean
If you’re looking to be the fittest you can be you’ve undoubtedly looked into the diets that are likely to support your goals. You’re interested in being lean, maintaining muscle, peak performance and blowing away your doctor every time at your yearly physical. Unless you really are a cave dweller, you have heard of the Paleo (or similarly named) diets before. If you follow biohackers and scientific diet research, you’ve heard of the Ketogenic diet. And, if you ever watch or read the news, you most certainly have heard of the Mediterranean diet. Have you given any of them a try, maybe skimmed the surface or are considering which one might be best for you? When it comes to these three popular diets, Christopher Gardner, Ph.D. Professor of Medicine and Director of Nutrition Studies at Stanford University says, “the public health community should be open to these, and every other diet. We have an obesity epidemic that we haven’t been able to solve, and this goes hand in hand with a chronic disease epidemic that is crippling the health care system of the US.” So let’s look at these three diet trends, two of which have reliable research to back them up. They all include a moderate to high amount of protein intake which Americans love (a topic Dr. Gardener will be lecturing on this week). They can each give you great results for losing weight and improving important biomarkers. The issue, as with any diet is, can you adhere to one of these long term? Let’s start first with the newest of the trends – the Paleo diet - founded by Loren Cordain, Ph.D. and has branched off into a movement launching many other brands based on Dr. Cordain’s tenets of “eating foods you were designed to eat.” The belief is that when we switched from eating only foods we could 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 >>
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 >>
Keto Vs. Paleo Diets: What's The Difference?
Both the Keto and the paleo diet share their low-carb DNA, but have been developed for vastly different purposes. Thanks to Robert Atkins, low-carb diets are incredibly popular, but two of these diets have been unfairly lumped together. The ketogenic and Paleolithic diets focus on some of the same basic principles, but differ greatly in outcome. The difference: What it Means to be Ketogenic It is important to note that historically the ketogenic diet is a tool for disease management, not weight loss. It is a common dietary intervention for conditions such as epilepsy, for example. The goal is to force the body into a state of ketosis— the process of the body burning stored fat. On this plan, you achieve ketosis through fasting, the reduction of carbohydrates and the increase of dietary fat. A 2004 study published in Experimental & Clinical Cardiology found that long-term adherence to a ketogenic diet may: Reduce body mass Lower blood LCD and glucose Increase the level of HDL or "good" cholesterol The incredible piece here is that this diet actually seems to treat epilepsy very well, but there is a catch; it's incredibly difficult to tolerate. According to WebMd, the diet prescribes that dieters to consume three calories of fat for every calorie of protein or carbohydrate. That's a lot of fat. WebMd explains: "A meal might include a small portion of chicken, a little bit of fruit, and a lot of fat, typically butter or cream. Frankly, it's a difficult diet to swallow. What is the Paleolithic Diet? The Paleo plan focuses more on eating meat under the assumption that early cave dwellers had limited access to grain and greens, and thus were "made" to eat a diet primarily composed of protein. Practitioners of this plan focus on getting energy from animal products that are h Continue reading >>