Paleo Vs. Keto: Which Diet Is More Sustainable?
Paleo vs. Keto: Which Diet is More Sustainable? There are more gimmicky diets thrown at us than ever before. Diet plans and programs that are downright silly, at best. Most, if not all of these diets are unsustainable and unrealistic. Take “The Five-Bite Diet,” where you skip breakfast and only allow yourself five bites of any forbidden food of your choice for lunch and dinner. As if this isn’t whacky enough, there’s the Cookie Diet, the Baby Food Diet, the Blood Type Diet, and The Werewolf Diet. Yep, the freaking Werewolf Diet! Besides the fact that none of these diets are healthy, they aren’t sustainable. It’s difficult NOT to be dogmatic when speaking about this stuff. Many of these quick-fix solutions are discouraging people to the point of giving up — causing them to become permanently skeptical of any and all health advice! The best diets are the ones that don’t feel like diets. Of course, any significant shift in your daily eating routine will be a challenge, but there’s no way around it if you want to see (and feel) long-term results. “You can’t exercise your way out of a bad diet.” -Dr. Mark Hyman If we want to look and feel our best (for as long as we can), then we need to adjust the way we look at food, and this is rarely a comfortable transition. But this transition doesn’t have to be dreadful. In fact, it can be life-changing. On this note, I want to share two of the most well-recognized diet programs in the world: THE PALEO DIET THE KETOGENIC DIET These two powerhouses have stood the test of time and are attractive to people because of their astounding health and weight-loss benefits. I’m going to provide a simple overview of both diets — including their history, structure, similarities, and differences. When you’re finished Continue reading >>
The Ketogenic Diet: Does It Live Up To The Hype? The Pros, The Cons, And The Facts About This Not-so-new Diet Craze.
If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is. Want to listen instead of read? Download the audio recording here… ++++ Wouldn’t it be awesome if butter and bacon were “health foods”? Maybe with a side of guacamole and some shredded cheese on top? “I’m doing this for my health,” you could purr virtuously, as you topped your delectably marbled, medium-rare steak with a fried egg. Well, many advocates of the ketogenic diet argue exactly that: By eating a lot of fat and close to zero carbohydrates you too can enjoy enhanced health, quality of life, performance, brain function, and abs you can grate that cheese on. So, in this article, we’ll explore: What are ketones, and what is ketosis? What, exactly, is a ketogenic diet? What evidence and scientific research supports the ketogenic diet? Do ketone supplements work? Is the ketogenic diet or ketone supplementation right for me? How to read this article If you’re just curious about ketogenic diets: Feel free to skim and learn whatever you like. If you want to change your body and/or health: You don’t need to know every detail. Just get the general idea. Check out our advice at the end. If you’re an athlete interested in performance: Pay special attention to the section on athletic performance. Check out our advice for athletes at the end. If you’re a fitness pro, or interested in geeking out with nutritional science: We’ve given you some “extra credit” material in sidebars throughout. Check out our advice for fitness pros at the end. It all started with the brain. If you’ve called Client Care at Pr Continue reading >>
Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.
Fat makes your meals more palatable and helps you feel full, so it’s no wonder the high-fat ketogenic diet is increasing in popularity. The diet has been trending for the past three years, as “keto” blogs and cookbooks continue to pop up and build an impressive fan base. This diet has been used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer. But is it useful and healthy as a strategy for weight loss? First, the basics: On the ketogenic diet, at least 70 percent of your daily calories come from fat. Five to 10 percent of your calories come from carbohydrates (20 to 50 grams a day). The rest, up to 25 percent of your daily energy, comes from protein. By contrast, the healthy diet recommended by the Institute of Medicine is 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The ketogenic diet’s low-carb target can be met only by avoiding grains, dairy products, fruit, and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and squash are out, and even amounts of lower-carb vegetables are limited. So what’s left to eat? Typically, eggs cooked in butter for breakfast; for lunch and dinner, meat, chicken or fish with salad or green vegetables and plenty of oily dressing. Sorry folks, no alcohol on this diet. Even red wine is out. The ketogenic diet gets its name from a process called ketosis. Ketosis happens when your body doesn’t have enough energy from glucose (carbohydrates), so it adapts by using stored fat for energy. The result? Weight loss. Does the ketogenic diet lead to faster or more sustainable weight loss than other diets? The research to date suggests that initial weight loss on the keto diet is impressive but Continue reading >>
Is A Low-carb Diet Sustainable For Life?
In 2012, I received a friendly comment from a reader who suggested that the lack of dieting success I was having at the time was probably due to my inability to stay with one particular low-carb diet plan long enough to reap results. The advice I received: Go on a low-carb, high-fat diet (LCHF) and give it six months or more to work before analyzing. This was similar to the advice I received from the zero-carb folks a few years ago. Despite the fact that I had gained about 20 pounds in the first three weeks and was experiencing abnormally high blood glucose levels, they told me to: eat only beef drink only water wait six months before reviewing the results The zero-carb forum participants didn't seem to care about the neuropathy that had come back. They were just sure that their way was the only way. The problem with this type of advice is that it doesn't work for everyone. I can see the wisdom in sticking to one particular plan for a certain stretch of time, before analyzing, but at this point in my weight loss journey, I had been doing low carb for 5 years. How much longer did I have to wait? Correcting metabolic issues isn't always as easy as lowering your carbohydrate level. For example, I am juggling: vertigo (vestimbular dysfunction or Meniere's Disease) celiac disease several food sensitivities Graves' Disease (hyperthyroidism) So my problems with sustainability are more complex than simply going back onto a very low-carb, high-fat diet, ignoring the physical consequences, and giving the plan six months to work -- no matter how much weight I regain. For those with autoimmune thyroid disease, that type of advice is dangerous. LCHF diets trigger my thyroid to overreact, creating too much Free T3, which causes my heart to race as well as puts me in starvation mode b Continue reading >>
Ketogenic Diet: Is The Ultimate Low-carb Diet Good For You?
Recently, many of my patients have been asking about a ketogenic diet. Is it safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss. What is a ketogenic diet? In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and Continue reading >>
Keto Diet And Its Health Benefits
Overview A keto diet refers to a ketogenic diet, which is a high-fat, adequate-protein, low-carb diet. The goal is to get more calories from protein and fat than from carbs. It works by depleting your body of its store of sugar, so it will start to break down protein and fat for energy, causing ketosis (and weight loss). One extremely popular version of a keto diet is the Atkins diet. Read on to learn the benefits of the keto diet. Contents of this article: 1. Aids in weight loss It takes more work to turn fat into energy than it takes to turn carbs into energy. Because of this, a ketogenic diet can help speed up weight loss. And since the diet is high in protein, it doesn't leave you hungry like other diets do. In a meta-analysis of 13 different randomized controlled trials, 5 outcomes revealed significant weight loss from a ketogenic diet. 2. Reduces acne There are a number of different causes of acne, and one may be related to diet and blood sugar. Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, both of which can have an influence on skin health. Therefore, by decreasing carb intake, it's not a surprise that a ketogenic diet could reduce some cases of acne. 3. May help reduce risk of cancer The ketogenic diet has recently been investigated a great deal for how it may help prevent or even treat certain cancers. One study found that the ketogenic diet may be a suitable complementary treatment to chemotherapy and radiation in people with cancer. This is due to the fact that it would cause more oxidative stress in cancer cells than in normal cells. Other theories suggest that because the ketogenic diet reduces high blood sugar, it could reduce insulin complications, which may be associated Continue reading >>
Tips On How To Make Keto Sustainable
1,462 views How can you make the transition to a low-carb or keto diet as smooth as possible? Kristie Sullivan should know, since she has successfully been on the diet for four years. In this interview she shares her best tips and tricks, ranging from eating out at restaurants to quick dishes to make when you have no time. Watch a part of the interview above (transcript). The full video is available (with captions and transcript) with a free trial or membership: Tips on how to make keto sustainable – Kristie Sullivan, PhD Join free for a month to get instant access to this and hundreds of other low-carb TV videos. Plus Q&A with experts and our awesome low-carb meal-plan service. Ketosis More Keto for beginners Continue reading >>
(diet Review) Is The Ketogenic (low Carb High Fat) Diet Safe And Sustainable?
I was trained in nutrition school to vehemently oppose ketogenic (otherwise known as low carb, high fat or #LCHF) diets. The very mention of a zero carb diet makes most dietitians recoil, and I was no exception. Ketogenic diets have generally been recognized among nutrition professionals as being unsafe, unsustainable, and inadequate in nutrients. But are they? A lot of people have asked me this question, so I’m going to review the ketogenic diet for use in weight management and overall wellness. There are other uses for this diet (ie epilepsy and brain injury) which I won’t be talking about here. Ready? Here we go! What is ketosis? The quick and dirty answer is: ketosis is when your liver turns fat and certain amino acids into ketones to fuel your body, because no carbohydrate (or, under 50 grams a day for most people) is available. One thing must be said: dietary ketosis is NOT diabetic ketoacidosis, so let’s not make that mistake. Without going into detail, people who produce insulin don’t go into ketoacidosis, which can be fatal. Moving on. When you eat adequate carbohydrates, your body and especially your brain, will use them as glycogen as its first source of energy. Carbohydrates are easy for your body to convert to energy, and generally anything alive will always choose the easiest path it needs for anything. Your brain in particular loves glucose. The brain is equipped to use only two fuels to function: glucose or ketones. When glucose is unavailable, ketones are its next best option. So, your body starts producing them, because without your brain, you’re dead. Magically, without any carbohydrates consumed, your body can derive some glucose from fatty acids and amino acids. Isn’t nature wonderful? So how do you send yourself into ketosis? You don’ Continue reading >>
Everything You Need To Know Before Going On A Low-carb Diet
Much like Oprah, we LOVE bread. So naturally, the thought of cutting it out of our lives (along with any other carbs) is terrifying. But then again, if everyone and their mom (and lots of scientific research) claim that quitting carbohydrates is the key to weight loss, there's got to be something to it, right? Whether it takes the form of Atkins or the Paleo Diet, the low-carb trend has been around for a long time. But chances are you might not fully understand where it came from, how it works, and why experts are torn on whether this eating plan is smart. Here, we break down all of that so you can decide if carb-cutting in the name of weight loss is worth it. What Low Carb Actually Means Depending on who you talk to, there are different definitions of a low-carb diet. Plans can range from 100 grams of carbohydrates per day to zero grams (yikes), says Susan Kleiner, Ph.D, R.D., author of Power Eating. To put that into perspective, a small piece of fruit has about 15 grams of carbs and a banana contains up to 30 grams. For the sake of this article, though, we'll talk about a diet containing 100 grams of carbs per day, for someone who exercises three times a week at a moderate pace. For everyone else, a true low-carb diet would be about 50 grams per day, says Kleiner. What’s Considered a Carb? Unfortunately for Regina George, butter is not a carb. But according to the USDA’s Nutrient Database, lots of foods, including fruits and veggies, contain high amounts of carbohydrates. Though you probably know potatoes and bananas are packed with the carbohydrates, over 20 grams of the macronutrient are also found in a serving of grapes, apples, pears, and cauliflower. Plus, dried fruits, such as apricots, cranberries, and raisins, have a whopping 80 grams per serving. You’ll Continue reading >>
Long Term Very Low Carb And Ketogenic Diets = Bad News
Via Spanish Caravan, a frequent commenter with let’s just say a “medical background.” ~~~ Physiological Insulin Resistatnce (PIR) results from glucose deficiency the same way mucin deficiency induces dry eyes, nostrils, colon and anemia like symptoms. They’re both ways of preserving glucose for your brain. When you VLC, your muscles become insulin resistant to preserve your glucose for the brain. So while your muscles are running on fatty acids, they become insulin resistant. This leaves glucose for your brain but the net result is your BG going up as you’re “physiologically” insulin resistant. There doesn’t really seem to a problem with this state, as there is with mucin deficiency; it’s not known to induce diabetes or make prediabetics diabetic. At least not according to those who advocate VLCing. I have a feeling however, that this is a disease-prone state. The effects of low carbohydrate diets on insulin sensitivity depend on what is used to replace the dietary carbohydrate, and the nature of the subjects studied. Dietary carbohydrates may affect insulin action, at least in part, via alterations in plasma free fatty acids. In normal subjects a high-carbohydrate/low-GI breakfast meal reduced free fatty acids by reducing the undershoot of plasma glucose, whereas low-carbohydrate breakfasts increased postprandial free fatty acids. Why is it disease-prone? Because high serum free fatty acids are implicated in various disease states, especially immune related (and also diabetes in some cases). High serum FFA and very low trigs that we see among those who VLC are associated with nascent autoimmunity, especially rheumatic autoimmunity. See: Low fasting serum triglyceride level as a precocious marker of autoimmune disorders. We’re talking about triglycer Continue reading >>
A Look At Keto Research In 2017
The keto diet is extremely popular as a way to lose weight and improve overall health, with keto research strongly supporting these outcomes. Yet, despite that, ketosis is also a controversial approach. One reason for this is that the diet involves a significant change in the food that is consumed, in order to dramatically lower carbs. To some, the idea seems extreme and can feel like a fad diet. Likewise, many people feel that the diet would simply be unachievable, especially as it involves giving up common staples, such as bread and pasta. At the same time, the diet deliberately induces a state of ketosis, where the body starts to rely on fat rather than carbs as a source of energy. This state has known benefits for some health conditions, particularly epilepsy. Nevertheless, the long-term impacts are much less understood – and some people fear the concept simply because it is unknown. Now, there have been countless posts that look at understanding the ketosis diet and the various benefits that it brings, including this powerful post from Dr. Axe and this list of benefits from Alex Fergus. But, research is a constantly changing field and new studies are regularly being released. Many of these newer studies haven’t been featured in many articles and may shed new light on ketosis and its implications for health. In this post, we’re taking a look at 2017 keto diet research, with an emphasis on experimental human studies that look at weight loss and/or health parameters. These recent studies highlight just how relevant keto is for health and help show why the diet continues to be popular. General Keto Diet Research Studies The research studies below consider a keto diet in a general sense. This includes considering the theory behind the approach and not focusing on Continue reading >>
The Ketogenic Diet: Is It Safe And Does It Work?
The ketogenic diet is fast becoming a trend among individuals looking for quick, dramatic weight loss. But is it effective, and more importantly is it safe? We spoke to Dr Alan Barclay, Accredited Practising Dietitian and Research Associate at The University of Sydney about this latest dietary fad. What is the ketogenic diet? The ketogenic diet (or 'keto' as it is sometimes called) is a very low-carbohydrate, high-fat diet, similar in nature to the Atkins Diet. The aim of this diet, Dr Barclay explains, is to: "significantly decrease the amount of carbohydrate in your diet, so that the body switches from primarily burning carbohydrates, to burning fat, for energy." With the absence of sufficient carbohydrate and the abundance of dietary fat, your liver generates greater quantities of what are known as 'ketone bodies', and this puts your body into a metabolic state known as 'ketosis'. In ketosis, your body becomes incredibly efficient at using ketone bodies, generated from the breakdown of fat, as fuel. In other words, your body will burn more body fat. What foods are excluded on this diet? Generally, the ketogenic diet reduces or excludes carbohydrate-containing foods, including breads, breakfast cereals, pasta, rice, quinoa, couscous, starchy vegetables (potato, sweet potato, corn), fruit, and legumes. It tends to encourage consumption of more high fat foods, such as fatty meats, full-cream dairy, butter, nuts, avocado, olive oil and coconut oil. A standard ketogenic diet consists of a split of around 30% protein, 60% fats and 10% carbohydrates. Experts advise that you should eat no more than 50g of net carbs a day for the body to stay in a ketogenic state. 50g of carbs is equivalent to one cup of oats, one medium sweet potato, one cup cooked brown rice or one slice ry Continue reading >>
Why I Wouldn’t Follow A Ketogenic Diet
In this episode, Katrina Mills and I discuss ketogenic diets and the type of ketogenic diets that are out on the market at the moment. We discuss their use in medicine treating kids with epilepsy and more commercially in adult weight loss. We explore some of the negative side effects of going ketogenic, as well as some of the results people are experiencing on the ketogenic diet. If you like this episode please tell your friends, write us a comment below and rate the show on iTunes! Podcast summary Why I wouldn’t follow a Ketogenic Diet With Gabby & Katrina Mills Low carb, high fat Ketogenic diets are very popular on social media and a wide range of people are trying it. 80% of diet comes from fat and 20% comes from protein and a very small amount of carbohydrates. Body uses ketones (from stored fat) for energy instead of glucose. Keeps the body in a fat-burning state as fat is used for energy instead of glucose. Popular with bodybuilders. Used in some medical circles to treat children with epilepsy as it may help prevent seizures in children who are non-responsive to medication (but studies have shown it only helps 30% of these children). Organ damage is a warning of this diet and when it is used for children with epilepsy, strict medical supervision must accompany the diet. The calories you’re eating must be strictly monitored to make sure you’re not eating more than your body needs. This diet maybe unsustainable in the long-term for a lot of people. Cons: places a huge stress on liver and kidneys and kidney and gallstones are a possible side effect of the diet. The food plan is very rigid: 80% coming from fat needs to be a lot of pure fat sources. There’s not a lot of room in the diet for much else. Lacks vitamin and minerals and leads to extreme fatigue, the Continue reading >>
10/23/17 Keto Diet Basics, How And Why It Is The Best Option For Sustainable Weight Loss.
How is it science develops these amazing discoveries but it isn’t until the mainstream media and Kim Kardashian loses 60 pounds on the Keto Diet that people start asking about it? Dr Ortiz explains the basics on what the Keto diet is and how it is different from every diet ever used for weight loss. Today’s guest is Lucia Chavez chief nutritionist at OCC discusses the benefits of a Keto diet and how it is being used to control metabolic disease…. the miraculous reverting of diabetes and high blood pressure. 1 Keto Diet and Kim Kardashian 2 Keto Diet: Saturated Fat...the more the merrier! 3 Keto Diet: Carb loading all the way to the grave! 4 Keto Diet and Protein...enough is enough! Continue reading >>
Should You Follow The Ketogenic Diet?
The ketogenic diet may be on the rise as far as diet trends go, but the concept isn't new. First identified as a beneficial treatment for epilepsy, the high-fat, very-low-carbohydrate approach has been around for close to 100 years. Recently, the diet has become popular among athletes (LeBron James tried it) and those looking for the next weight-loss cure-all. Followers eat foods like butter, oils, fatty meats and cheese. Proponents claim it can lower cholesterol and improve athletic performance, but before you go "keto," here's a look at the science behind the popular diet. Try It: How to Start a Low-Carb Diet the Healthy Way Ketogenic Diet Basics The keto diet requires the body to rely mostly on fat for energy, rather than the usual carbohydrates (see Carbohydrates vs. Fat for Fuel below). When carb intake is very low, ketones—products of fat breakdown in the liver—must fuel the body. According to John Hawley, Ph.D., director of the Centre for Exercise and Nutrition at Mary MacKillop Institute for Health Research in Melbourne, Australia, there is no global definition of the ketogenic diet. In other words, no standard exists for how many grams of carbohydrate, fat, or protein should be consumed when following the diet. Most research around the diet has identified a carbohydrate intake between 25 and 50 grams per day, which is equivalent to two medium apples or one cup of cooked brown rice. This extreme reduction in carbohydrate is very difficult to maintain long-term and makes it impossible to meet the recommended amount of fruit, vegetable and whole-grain servings recommended for a healthy diet. According to the Dietary Guidelines for Americans, carbohydrates should make up 45 to 60 percent of daily calories, or 130 grams/day, for most people to eat a balanced die Continue reading >>