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Keto Explained Simply

Simple Keto - Start A Well-formulated Ketogenic Diet

Simple Keto - Start A Well-formulated Ketogenic Diet

Are You SUFFERING from LOW ENERGY LEVELS and a Few EXTRA POUNDS? Sounds like a terrible place to be in... Let Me Tell You... How to GET RID OF THAT Post-Noon ‘SLUMP’ and LOSE THOSE UNWANTED INCHES You can now follow me along on this short little mind trip into the deepest depths of dieting and LEARN HOW TO BECOME A FAT BURNING MACHINE full of abundant energy all the time. Enter KETO The ketogenic diet is a low carb high fat diet that mimics the physiology of fasting by shifting your body into a state of NUTRITIONAL KETOSIS. Ketosis is your body’s inner mechanism for turning your own stored body fat THOSE EXTRA FLABS OF FAT you’re carrying around your waistline into clean high octane fuel which you can use to produce energy 24/7. Most people fail on the ketogenic diet because (I’m not going to lie) it does indeed require a lot of attention to detail and meticulousness. The reason why people fail their weight loss programs is that THEY DON'T KNOW WHAT THEY're DOING in the first place – not to mention keto. That’s when I had a great idea: “What if I created a ketogenic diet program that everyone could follow with ease?” In which I explain to you how it all works and how you can start eating a well-formulated ketogenic diet. My series is flagged under ‘Simple Keto’ and with a reason – it’s simple, duh. You simply have to go through it, follow the guidelines I’m giving you and you’ll be ultimately in ketosis. I burned so much fat without even noticing it that I had to start wearing 1 size smaller pants and EAT A LOT MORE FOOD (those ketogenic problems, I know)…I was able to INCREASE MY COGNITIVE SHARPNESS AND FOCUS so I could concentrate on more things other than food…Get more energy to be more productive and creative…Write 4 books in 2 mo Continue reading >>

Ketogenic Diet

Ketogenic Diet

A ketogenic diet is a diet high in fat and protein, and virtually no carbohydrate. This will force the body into a state of ketosis whereby ketones are used as a fuel source – rather than glucose. Ketogenic diets have been used to treat epilepsy and for weight loss. Many body builders also use a ketogenic diet during their ‘cutting’ phase (attempting to burn as much fat as possible while retaining muscle mass). Ketogenic diets have gained some popularity due to the extensive media coverage of low/no carb diets such as Atkins. Is a Ketogenic Diet Healthy? A ketogenic diet is suitable for some people – but most definitely not all. Depriving the body of carbohydrates can place significant strain on the body – particularly liver and kidney function. Many people will feel considerably fatigued during the first few weeks of ketosis – the body is trying to adapt to using ketones as a fuel source. Ketones are a byproduct of fat metabolism (fat burning). There are many opposite schools of thought regarding the safety of a ketogenic diet – however the fact that many epilepsy sufferers have successfully been using ketosis for years – certainly gives the diet some credence. However, it must be done carefully. Many who start the diet stop it within a few days due to the fatigue and difficulty encountered. Ketogenic Resources The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner which retails for $29.95. www.epilepsy.org.uk/info/ketogenic.html – Information on the ketogenic diet from Epilepsy Action UK. Other Ketogenic diets – Lindora, Atkins Ketosis Guidelines In order for ketosis to begin dieters must strictly follow these guidelines: Eat no more than 60 grams of carbs per day or 5% total calories. 70% of your calories should be from fat. 25% shou Continue reading >>

Ketogenic Diet Plan

Ketogenic Diet Plan

A ketogenic diet plan improves your health through a metabolic switch in the primary cellular fuel source to which your body and brain are adapted. When your metabolism switches from relying on carbohydrate-based fuels (glucose from starch and sugar) to fat-based fuels and fat metabolism products called ketones, positive changes in the health of your cells occur, and this translates into better overall health. A metabolic process called ketogenesis and a body state called ketosis are responsible. Ketosis is simply a normal metabolic pathway in which body and brain cells utilize ketones to make energy, instead of relying on only sugar (i.e., carbohydrate). In fact, humans developed an evolutionary ability to burn ketones as an adaptation to periods of time when food was unavailable, and being in nutritional ketosis is a beneficial body state. A great deal of research is being done on ketosis as it relates to disease. Ketone bodies have some very beneficial effects on the human body, and elevating one's blood levels of ketone bodies is an effective treatment for many disease conditions because it improves the function of cellular energy pathways and mitochondrial health. Ketogenic diets are now being used to treat medical conditions such as diabetes, epilepsy, autism, Alzheimer's, cancer and others and much of the success of these treatments is rooted in these cellular effects. This page will answer some questions you may have about a ketogenic diet plan including: Who should NOT follow a ketogenic diet: list of medical contraindications. How do I start a ketogenic diet plan? Do I need to worry about the "dangers of low carb diets"? What are the side effects of a ketogenic diet? What are the benefits of a ketogenic diet? But first a little legal and medical coverage: Alth Continue reading >>

How To Start A Ketogenic Diet The Right Way + 3 Costly Mistakes To Avoid

How To Start A Ketogenic Diet The Right Way + 3 Costly Mistakes To Avoid

As you may have heard, the ketogenic diet (keto for short) has been exploding in popularity over the past few years. According to Google Trends, interest in the ketogenic diet has more than doubled in the last year alone. But before you give keto a try, keep in mind that it’s way better to start a ketogenic diet the right way and avoid the mistakes others make. That way you can enjoy the benefits of the diet faster and with better results. Keto diets were first used about 100 years ago to help epileptic children. Now, this diet sees use in helping people lose weight, gain mental focus and energy, get rid of digestive issues, treat type 2 diabetes, and even potentially prevent/cure cancer and neurological diseases. However, while the benefits of a ketogenic diet are substantial, in this article I’ll show you exactly how to properly use a keto diet in order to reap its full benefits. The Basics Of A Ketogenic Diet As explained in this article, a ketogenic diet focuses on putting your body into a metabolic state called “ketosis.” What this generally means is that your body uses fat – rather than sugar – to generate energy for your body. In order for your body to switch into this state, the typical advice is to eat a diet low in carbohydrates, high in fats, and moderate in proteins. (Hence why bone broth is very keto-friendly.) How To Start A Ketogenic Diet A keto diet is pretty simple in theory (low carbs, high fat, moderate protein). But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat. So What Exactly Can You Eat on A Ketogenic Diet? Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil Meats, including organ meats Eggs Fish and Seafood Non-starchy vegetables (especially green leafy veget Continue reading >>

The Keto Diet Explained – Q&a With Leanne Vogel

The Keto Diet Explained – Q&a With Leanne Vogel

Today’s Q&A is with with Leanne Vogel, C.H.N and it’s all about the keto diet. Leanne is a passionate nutrition educator, host of The Keto Diet Podcast, four-time bestselling author, and has the largest keto resource on YouTube. She is the author of our current favourite book The Keto Diet and the force behind The Healthful Pursuit blog. We asked Leanne some of the most common keto diet questions, including those from our HBF community. I found keto when I was on HRT (Hormone Replacement Therapy) and gaining a lot of weight because of it. I was frustrated, confused, and that’s when a friend introduced me to it. I purchased the book Keto Clarity by Jimmy Moore, and never looked back. What is the Keto Diet in a nutshell? I like to say that it’s a low-carb/high-fat diet where instead of burning glucose as energy (highly inefficient) one is burning fat as energy. When your body starts to burn fat for energy, we refer to it as ketosis. If you’re new to keto, probably the best place to start would be with my beginners keto program, The Keto Beginning. What would you consider the top 5 health benefits of the keto diet? For me, I saw improvements in my weight, my brain function (I was able to go off ADHD medication as a result), my moods, reduction in sugar cravings, regulation of my menstrual cycle (I had amenorrhea – lack of period – for 8 years and keto helped me get that back), and lastly, improvements in cardiovascular risk factors. Why does keto work so well for weight loss? Keto allows you to burn fat as energy – either the fat on your body, or in your diet. The three key factors: By lowering carb intake, you lower the production of glycerol which moves fat into cells. By lowering carb intake, you lower blood sugar and therefore insulin. When insulin is l Continue reading >>

Is There A Dark Side Of Ketosis?

Is There A Dark Side Of Ketosis?

I can’t remember what appetizer she pointed to, but the woman sitting to the left of me said this so casually, and several folks at the table knew exactly what she meant, confirming what I’d long suspected: Ketogenic diets have officially gone mainstream – or recognizable at a party mainstream at least – in 2017. Let’s back up and demystify ketosis, which simply means you’re utilizing ketone bodies – more commonly called ketones – rather than glucose as your body’s primary fuel. Just like your car uses gasoline, your body needs fuel. That usually means glucose. But let’s say you’re on a very-low carbohydrate, higher-fat diet. Your body doesn’t get a lot of glucose, which primarily comes from carbohydrate and to a lesser degree protein. That means your liver’s backup glucose (glycogen) also becomes in short supply. Unlike your car, your body doesn’t just shut down. Thankfully, you have an alternative fuel source called ketones. Ketones are organic compounds your liver always makes. You’re cranking out ketones right now as you read this. During starvation or (more likely) when you restrict carbohydrate and increase fat intake, your body uses ketones as its primary fuel. In other words, when your body doesn’t receive or can’t make enough glucose, it shifts to this alternative fuel. Almost every organ can utilize ketones except for your red blood cells (which don’t have ketone-metabolizing mitochondria) and liver. Your liver, in fact, does the heavy lifting. This hardworking organ metabolizes fat into three ketone bodies: acetoacetate (ACA), beta-hydroxybutyrate (BHB), and acetone.(1) BHB is the first substrate that kicks ketosis into action. Among its benefits, BHB reduces chronic inflammation and restores healthy inflammation levels. In Continue reading >>

Ketogenic Diet Explained And 10 Keto Recipes

Ketogenic Diet Explained And 10 Keto Recipes

I'm the first one to admit that I love my fats. They are incredibly fueling and since I began to incorporate more fat into my breakfasts, I've personally experienced a huge improvement in health including weight loss, hormone balance and better sleep. You might be hearing a lot about high-fat diets since the ketogenic diet, or keto diet, has surged in popularity. And from where I stand, dropping the fear of fat and including nutritious sources of fat in our diets is a good thing. What Is The Ketogenic Diet and How Does It Work? The ketogenic diet is a low-carbohydrate, high-fat diet. It's kind of similar to other low-carb diets like Atkins, but instead of replacing carbs with protein, you add in a ton of fat. This sends the body into ketosis, where we start burning fat as our primary source off energy. The ketogenic diet has actually been around for almost a century. It was initially developed in the 1920s to treat epilepsy and has since been used to help with weight loss, cardiovascular health, diabetes, brain disorders and certain types of cancer. Low-carb, non-starchy veggies Fish Meat Poultry Nuts Seeds Avocados Eggs Oils like coconut and olive oil. Non-Keto Friendly Foods Include: Sugar Grains Beans Legumes Starchy vegetables Alcohol A Quick Review of Fats Fat is an important macronutrient that has unfortunately been vilified for decades. Emerging research shows that all of the low-fat advice we grew up with was unfounded and fat doesn't lead to obesity and heart disease. The Role of Fat in the Body: Helps form our cell membranes Offers us a rich source of energy Protects our nervous system Helps us make hormones Forms our brains Supports effective functioning of the nervous system Nourishes our skin from the inside out Stabilizes blood sugar levels Lubricates our Continue reading >>

A Keto Diet For Beginners

A Keto Diet For Beginners

A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 1 Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto. Get even more, custom meal plans, ask the experts and low-carb TV, with a free trial. 1. Introduction: What is ketosis? The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. 2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, 3 and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. A keto diet, on the other hand, can be eaten indefinite Continue reading >>

The Keto Diet Explained (and Who Does Best On A Ketogenic Diet?)

The Keto Diet Explained (and Who Does Best On A Ketogenic Diet?)

Eat Right For Your Body Type Diet Series: The Keto Diet Explained (and Who Does Best with a Ketogenic Approach) The keto diet explained is one of a series of posts about eating right for YOUR specific body type. In this post, we’ll explain ketosis, the keto diet and the “ketogenic approach” (a less-rigid, more lifestyle-focused way to apply the principles of ketosis) – and, you might also want to read my rant, here about the use of the word DIET. We’ll also explain who may (or may not) benefit from being in ketosis (using either of these two approaches). First – some definitions. Ketones and ketosis When your blood sugar levels are low, available fuel is low. In response, your liver produces small molecules of fuel (ketones) from fat, to provide the fuel your body needs to function. When you are using ketones for fuel, your body is said to be in a state of ketosis. Why would you want to be in a state of ketosis? Simply, when your body is in ketosis, it becomes incredibly efficient at using stored fat for fuel. Your body finds carbs are much easier to burn, so it can become overly reliant on carb metabolism, and lazy at fat metabolism. That’s where going into ketosis can help – to improve the way you metabolise fats. Pros and cons of ketosis This diet was first developed by doctors in the 1920’s as a treatment for epilepsy, to reduce the frequency of seizures. Although it’s incredibly effective, the use of the keto diet for epilepsy declined as new epilepsy drugs became available. However, the keto diet underwent a revival in the 1990’s and it has been advocated as treatment for a variety of health conditions. Subsequently, numerous studies have shown that compared to other diets, low-carb and ketogenic diets typically result in more effective weigh Continue reading >>

3 Important Rules That Keto Diet Explained

3 Important Rules That Keto Diet Explained

Keto Diet Explained Rules | Keto Diet Workout Plan | Ketosis Explained Simply | Ketogenic Diet Body Can you believe a high-fat diet, which is also virtually carb-less can burn your body fat and help lose weight? Sounds like dream, but you are not in dream land and this is reality. Keto diet explained that how it happens. Keto Diet Explained: How Fat Intake Forces Your Body Burn Fat As a general rule, the body runs on glucose. Only when the glycogen stores deplete, it turns towards the stored body fat. Keto diet explained eating a low-carb diet create a shortage of glycogen and thus the body starts using the fats for producing energy. This metabolic switch is known as ketosis. It sounds similar to Paleo and Atkins diet, but it is more extreme and strict than those. Benefits Of Ketogenic Diet This diet was originally designed to treat epilepsy in children. Ketones improve the generation of new healthy neurons as the old unhealthy neurons die. Further, ketones improve the brain functioning. All these are not possible when the body runs in the carb-burning mode. However, it is more famous among athletes, models and celebrities for its weight shedding benefits. The stored body carbs can also store water three times of its weight. So when the carbs burn, the body loses a great amount of water, which leads to weight loss. It lowers the blood insulin level, blood pressure, which are the risk factors for several cardiovascular disorders. It helps in controlling cancer as well. Generally, the cancer cells run on glucose and they lack the flexibility to switch the fuel, unlike normal cells. Keto diet explained rules how this low-carb diet literally starves the cancerous cells. Further, it helps the bodybuilders and athletes to retain the lean muscle mass while cutting down the fat Continue reading >>

The Ketogenic Diet 101: A Detailed Beginner's Guide

The Ketogenic Diet 101: A Detailed Beginner's Guide

The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Over 20 studies show that this type of diet can help you lose weight and improve health (1). Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (2, 3, 4, 5). This article is a detailed beginner's guide to the ketogenic diet. It contains everything you need to know. The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7). Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11). The ketogenic diet (keto) is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones. There are several versions of the ketogenic diet, including: Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1). Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% Continue reading >>

What Is The Ketogenic Diet?

What Is The Ketogenic Diet?

The concept of ketogenic dieting is not new – it has existed in many forms and in many variations. It has many similarities to the Atkin’s Diet, and is cousins with other popular diets like South Beach and Paleo. Below, we’ve outlined exactly what the ketogenic diet is, how and why it works, and how you can get started with a ketogenic diet today. Before we dive in, however, it is important to understand that there are three types of ketogenic diets: the Standard Ketogenic Diet, the Cyclical Ketogenic Diet, and the Targeted Ketogenic Diet. All are very closely related but differ in regards to limits and timing of carbohydrate consumption. For all intents and purposes, when we refer to ketogenic diets on TheKetogenicDiet.org, we are typically referring to the Standard Ketogenic diet unless otherwise noted. Most information here is relevant regardless of what type of ketogenic diet you are practicing, however. Okay…so what is the ketogenic diet? A ketogenic diet is quite simply any diet that forces the body into a process called ketosis, whereby fats are burned instead of carbohydrates for use as energy. A proper ketogenic diet calls for the dieter to consume high amounts of fat, adequate amounts of protein, and very low amounts of carbohydrates. Our bodies are used to turning carbohydrates into glucose to send all over the body as energy. When we enter ketosis by sufficiently limiting our carbohydrate intake, our livers start breaking down fat cells into fatty acids and ketones, to be used as energy. Why does the ketogenic diet work? The ketogenic diet works much like any other diet: by limiting the amount of calories you consume, thereby creating a caloric deficit where the body burns more energy than it takes in. That is the fundamental science of weight loss, Continue reading >>

All About The Keto Diet: A Beginners Guide

All About The Keto Diet: A Beginners Guide

What you’re getting into: 9000+ words if you read them all. How long it will take? Forever if you get distracted by… OH LOOK, CAT PHOTOS. I’ve been writing fervently so strap in and FOCUS damn you, FOCUS! This is a follow up to my article: When is a calorie not a calorie? In there I say how for a couple years I mostly counted calories to deal with fat loss (or muscle gain) and now I’ve been refining that approach. I’ve been feeling how different macronutrient ratios (ratio of carbs, protein and fat) affect my body both mentally and physically. A diet high in carbohydrates (the standard american diet) seems to make appetite ravenous while a very low carb, high fat diet (ketogenic diet) seems to be very satiating and provides consistently greater mental focus throughout the day. As a result, it’s a more sustainable way of experiencing fat loss and muscle gain, without having to deal with much hunger or the psychological addiction to food. I absolutely love geeking out on this subject matter so get ready for a fat treat. What is the ketogenic (keto) diet? Why is it called ketogenic? How is ketosis achieved? What are the benefits of being in ketosis? Before I continue: The ketogenic diet is NOT a panacea Why do you have to restrict the carbs so sharply? How does the body transition to burning fats for energy? So… What are carbohydrates? Don’t we need them for energy? What is fiber? What’s wrong with carbohydrates? Which foods are high in carb’s and therefore prohibited from the keto diet? Now, at this point, a lot of people will say “I like food too much.” How do I know how many NET carbs a food has? So what do you eat if you don’t eat carbs?” But isn’t fat… bad? Okay, so you eat mostly fat, some protein and very little carbs… But what does Continue reading >>

Ketogenic Diet Benefits For Weight Loss, Fighting Disease & More

Ketogenic Diet Benefits For Weight Loss, Fighting Disease & More

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet (or keto diet) has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvement. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) for energy to dietary fat and, critically, your own body fat after the stage of “ketosis” is reached. Meanwhile, beyond its outstanding potential to help people lose weight and burn off fat stores, research shows that the ketogenic diet helps to fight serious diseases, including cancer and Alzheimer’s. Table of Contents 1. What Is the Keto Diet? What Is Ketosis? How to Get Into Ketosis What Are the Stages of Ketosis? Does the Keto Diet Work for Women? 2. Benefits of the Ketogenic Diet 3. What Is the Ketogenic Diet Plan? 5. Keto Side Effects and the Keto Flu What Is the Keto Diet? The ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center. (1) Researchers found that fasting — avoiding consumption of all foods for a brief period of time, including those that provide carbohydrates — helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (4) Unfortunately, long-term fasting is not a feasible op Continue reading >>

Ketosis: What Is Ketosis?

Ketosis: What Is Ketosis?

Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates. Ketosis is also commonly observed in patients with diabetes, as the process can occur if the body does not have enough insulin or is not using insulin correctly. Problems associated with extreme levels of ketosis are more likely to develop in patients with type 1 diabetes compared with type 2 diabetes patients. Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose. Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid. As ketone levels rise, the acidity of the blood also increases, leading to ketoacidosis, a serious condition that can prove fatal. People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma. Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores. What is ketosis? In normal circumstances, the body's cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including: sugar - such as fruits and milk or yogurt starchy foods - such as bread and pasta The body breaks these down into simple sugars. Glucose can either be used to fuel the body or be stored in the liver and muscles as glycogen. If there is not enough glucose available to meet energy demands, th Continue reading >>

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