How The Ketogenic Diet Works For Type 2 Diabetes
Special diets for type 2 diabetes often focus on weight loss, so it might seem crazy that a high-fat diet is an option. But the ketogenic (keto) diet, high in fat and low in carbs, can potentially change the way your body stores and uses energy, easing diabetes symptoms. With the keto diet, your body converts fat, instead of sugar, into energy. The diet was created in 1924 as a treatment for epilepsy, but the effects of this eating pattern are also being studied for type 2 diabetes. The ketogenic diet may improve blood glucose (sugar) levels while also reducing the need for insulin. However, the diet does come with risks, so make sure to discuss it with your doctor before making drastic dietary changes. Many people with type 2 diabetes are overweight, so a high-fat diet can seem unhelpful. The goal of the ketogenic diet is to have the body use fat for energy instead of carbohydrates or glucose. A person on the keto diet gets most of their energy from fat, with very little of the diet coming from carbohydrates. The ketogenic diet doesn’t mean you should load up on saturated fats, though. Heart-healthy fats are the key to sustaining overall health. Some healthy foods that are commonly eaten in the ketogenic diet include: eggs fish such as salmon cottage cheese avocado olives and olive oil nuts and nut butters seeds The ketogenic diet has the potential to decrease blood glucose levels. Managing carbohydrate intake is often recommended for people with type 2 diabetes because carbohydrates turn to sugar and, in large quantities, can cause blood sugar spikes. If you already have high blood glucose, then eating too many carbs can be dangerous. By switching the focus to fat, some people experience reduced blood sugar. The Atkins diet is one of the most famous low-carb, high-p Continue reading >>
Atkins Vs Keto: Here's The Truth About Keto And Atkins
I'm going to be honest here. If you do a Google Trends search that compares the Keto Diet to Atkins, the Keto Diet is kicking Atkins' butt. In fact, the Atkins Diet itself has been losing traction over the past year and is sinking in interest, even without the competition between Atkins and Keto followers. Part of the reason is that Atkins Nutritionals, Inc. (the ANA) has been trying to improve the Old-School Atkins way of eating over the past few years by moving toward a more socially accepted low-glycemic diet, limiting the protein allowed on Atkins 20, and bringing in a higher-carb Atkins 40 to attract younger adults -- none of which works as well as the original, individualized low-carb diet does. With two out of every three Americans either overweight or obese today, reaching out to Millennials with mild insulin resistance isn't working as well as the ANA had hoped. The flesh-and-blood of the Atkins Diet are the baby boomers, but the ANA seems to have forgotten that. However, the popularity of the Keto Diet has only risen over the past year. More troublesome is that the number one result in Google search results for "Atkins vs Keto" is telling readers that the Atkins Diet fell out of popularity because: "people were getting sick, gaining weight over the long term, or increasing their blood lipid profile." Other claims included "heavy encouragement" to eat whatever you wanted whenever you wanted, as long as it was low in carbs, which has never been a part of the Atkins Diet. Supposedly, this low-carb free-for-all led to massive overeating, causing severe health problems, but in all of the decades that I have been involved in the low-carb movement, I have never seen that happen to anyone eating Atkins. The drop in popularity is more likely a result of the confusion t Continue reading >>
Watch A Woman Lose 88 Pounds In 1 Gif — All Thanks To Bacon?
When Reddit user Amanda posted pictures of her transformational weight loss, she never expected to become an overnight phenom. But, after an inspired reader translated her progress photos into an oddly mesmerizing GIF, she became just that. Watching it happen in GIF form is pretty amazing, but the thing that really got our attention: the prominent role bacon played in her diet. Over the course of two years, Amanda lost an incredible 88 pounds on a high-fat, medium-protein, low-carb diet — also known as the keto diet. (She also says she was influenced by the paleo diet, a close cousin to keto.) But, what is this oddly named regimen? And could it possibly be right for you? Maybe... Advertisement First off, keto is short for ketogenic, and the diet works by reducing the amount of carbs you put into your body, forcing it to burn up fat reserves in order to power itself. But, you might ask, how does the body shed fat so rapidly when all you’re eating is fat? After all, we’ve had “FAT BAD” drilled into our brains for so long that it seems tough to believe the health benefits of such a high-fat plan. Well, here's how it works. People on keto diets typically focus on fatty meats, leafy greens, veggies, and eggs — but totally cut out sugars, refined grains, and fruit juices. And yes, there are lots of similarities between Paleo and keto diets, but very generally, Paleo diets tend to be extremely protein-focused, while this diet is heavy on fats and medium on protein. The reason a bacon-y, buttery regimen could actually help you shed the weight has to do with how your body uses different kinds of food for energy. When we eat sugar and carbs, our bodies react by producing insulin to help regulate our blood sugar; believers in the keto diet say that insulin both encoura Continue reading >>
Complete Guide To Fat Fast
Before I get to the details of what fat fast is and how to do it, I should mention that this is a tweaked version of the original. One difference is the decreased minimum intake of fat and the second is the reduced number of meals a day. Both of these are explained in this post and are just optional - it will be up to you which path you choose. For your convenience, I have also created a PDF version of this guide that you can download here! The Fat Fast is not a new concept, it has been around for many years. The first proponent of using fat fast to break through a weight loss plateau or "reset" a cheat day was Dr Robert Atkins himself in his best-selling book Dr Atkins New Diet Revolution. In 2013 Dana Carpender, the best-selling author of books about low-carb and ketogenic diets, published her Fat Fast Cookbook. If you want to try fat fast, you should get her book. It contains 50 delicious and easy to prepare recipes, enough to stay away from boring monotonous meals! Keep in mind that not all ingredients in her book are paleo-friendly and you may need to make small adjustments to fit your needs. What Is Fat Fast? Although most of you probably know how the ketogenic diet works, I'll give you a quick overview before I get to the fat fast itself. Ketogenic and other low-carb diets have been around for a long time. Most low-carbs diets, including the ketogenic diet, can are used for weight loss and offer numerous health benefits. In fact, very low-carb ketogenic diets have been used to treat neurodegenerative diseases such as epilepsy or Alzheimer's for decades. Currently, they are also shown to have potential use in cancer treatment. We have all been told that all calories are the same no matter where they come from. This advice has been proven to be false and despite al 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 >>
Atkins Vs. Keto: Difference Between The Two Low-carb Diets
Credit: Pixabay Whether you need to reduce weight for medical reasons, or you are the health-conscious type who wants to watch and manage your weight to prevent any related health issues, chances are that you have been advised to follow a certain type of diet. Either a ketogenic (keto) one or the Atkins diet. While both are low-carb diets, the differences between the two are key to understanding which one will work best for you. We put them side-by-side to give you a comparative analysis of the ketogenic diet vs. Atkins diet, and how they stack up on these factors. Ketogenic Diet vs. Atkins Diet: How the Two Diets Work Well, like most diets, it involves eating certain things and refraining from eating certain things. A keto diet includes having low-carb, high-fat foods that help our body to go into a state of ketosis. This is a natural process during which our body produces ketones from the liver fats to be used as the energy we need. When we have a normal high-carb diet, most of our energy comes from the glucose content in the carb-rich diet. This means that the fats we consume are stored away and left unused. The idea of the ketogenic diet is to use this stored fat, and enter into a metabolic state in which the fats in the body get converted into energy. Thus, using the body fat instead of storing it, and possibly helping to reduce weight. The basic thing about the ketogenic diet is that it gets the body burning fats for fuel instead of carbohydrates (when followed properly). Here’s How the Ketogenic Diet Works: When an average human being consumes a high-carb meal, our body converts these carbs to glucose for fuel. Insulin then helps to move that glucose into the main bloodstream. However, when on a keto diet, things are different. The carbohydrate intake is either Continue reading >>
Obesity And Fitness Are Revolutionized By Reddit, Not Doctors
From reading the article I get the impression that the author isn't that familiar with the scientific literature at all. The evidence he presents against the usefulness of cardio for weight loss compares a group of weightlifters against a group of runners who ran only 20km per week and they still lost marginally more weight than the weightlifters! Cardio really should be a minimum of an hour per day, at least 5 days a week if weight control is the goal. Health benefits accrue much sooner, though. Science certainly hasn't weighed in on favor of high protein diets or abandoning cardio unless you cherry pick specific smaller studies to get what you're looking for. On the other hand there are HUGE studies supporting cardio, both for weight loss and for health. I've written about this many times before on HN: According to the 32,000 person study in the American Journal of Clinical Nutrition (1999), "fit persons with any combination of smoking, elevated blood pressure, or elevated cholesterol level had lower adjusted death rates than low-fit persons with none of these characteristics". The same study found that aerobic fitness had a far more important impact on longevity than obesity did. Fantastic Voyage, Kurzweil and Grossman, Chapter 22. Here's a report on a study that monitored over 100,000 people: Paul Williams, Ph.D., author of the study, found that men who ran two or more marathons per year were 41 percent less likely to suffer from high blood pressure, 32 percent less likely to have high cholesterol, and 87 percent less likely to be diabetic than non-marathoners. Those who ran only one marathon every two to five years also had significantly lower risk for these conditions than non-marathoners. The benefits of running marathons were largely independent of total number Continue reading >>
Keto Social: Dealing With Social Situations On The Ketogenic Diet
If willpower and the possibility of the “keto flu” aren’t already tough enough, the greatest obstacle in the early stages of the ketogentic diet will be social. Using the online Reddit community, as mentioned above, one user outlined the biggest struggle with the ketogenic diet: “My biggest struggle is when I’m out with friends especially if they are cooking something carby! What are your strategies to avoid temptation and avoid hurting someone’s feelings if they cook something for you that isn’t keto friendly?” Two of the top responses to this question cater around the idea that you can tell your friends about your diet or save up your carbs for the meal. Either can be a slippery slope to breaking ketosis, but once you’re a regular fat-burner, it also won’t be as difficult to get back into ketosis. A top response to the question read: “At the meal, I make the best choices I can. The last meal I had like this was beef stew served over pasta with cheese bread and a kale caesar salad. Obviously I can pass on the pasta and bread. There were croutons in the salad, so I ate around them. There was probably sugar and tomato in the stew, so I just enjoyed it knowing I made the best choice I could while still honoring my friend’s cooking.” This Reddit user also noted that while they would never ask to have their friends plan the meal around them, they could make their own adjustments during the feast. In addition, the person was back in ketosis the following day. Another response read, “I tell my friends about how I eat, and I tell them that they don’t have to cater to me, but that I might not eat everything they offer.” This cuts out the social obligations before they even arise. At restaurants, on the other hand, sometimes you’ll be stuck with Continue reading >>
Note: New to keto? Check out the eBooks section for more info on what its all about! Update: The latest working script is by /u/Surye on Reddit and its located here: Calorie counting websites are a great tool for the low carb or keto dieter. They are utilized to track the number of calories that you are putting into your food and therefore into your body. There are the obvious benefits such as knowing exactly how many carbs you have eaten or how many calories you have consumed. There are also other side benefits of using these sites like learning more about food, how it affects your body and whether it is beneficial to your health. A few websites that ketards often use are: MyFitnessPal – One of the most popular and the one I personally use. Has the ability to track calories, exercise and measurements such as weight, hips, legs, etc. Also incorporates mobile apps The Daily Plate (Livestrong) – Similar to MFP Many others on the internet So, why use a calorie counter? Here are a few things that are common before counting calories: Hidden Carbs: Items that you incorrectly believe have 0 carbs because why would they put carbs in them? Portion Size: That ice cream really was good! Too bad one pint was actually 4 servings! Manufacturers intentionally list small serving sizes to get the numbers low. Lying to yourself: Sure, I only ate 1/4 cup of almonds MFP is a great tool, but you only get what you put into it. Lets first look at how we should setup MFP for the ideal Ketogenic diet: Create an account at www.myfitnesspal.com Set your macros properly: My Home -> Goals -> Change Goals Select Custom and hit continue Set the Macros for keto. AKA Carbs to 5%, Protein to 30% and Fat to 65% Set the total calories relative to your total burn. Their estimate is decent but you can s Continue reading >>
Diet Wars - Carb Cycling Vs The Ketogenic Diet
Print After all these years, barely a week goes by in which I don’t get asked about ketogenic dieting or carb cycling (usually both). So to settle all debate, let’s look at the main benefits and drawbacks of each. Before we go into all that, let me just state that it’s a scientific fact that some people don’t have to worry as much about the types of carbs they eat, and don’t have to have severely low carb intakes to lose fat. This characteristic—insulin function/sensitivity—is highly genetically based . You can get tested for this and other genes via FitnessGenes (aka MuscleGenes), or you can pay careful attention and use long-term trial and error to determine your carb sensitivity. Let’s start with a carb-cycling diet first, which will enhance our discussion on keto later. First, a definition: Carb cycling could be anything from having two or three cheat/reward meals per week during a carb-restricted diet to having two or three very low carb days per week and eating a normal amount of carbs on other days. Carb cycling works best in people who are able to maintain a high degree of compliance, don’t succumb to cravings, and don’t have huge appetites. The reason for this is that it’s difficult to implement—you have to plan your meals fairly carefully. For most people, outside of hardcore gym-goers and competitors, this makes the compliance rate poor. The second problem is that some people, when they get that whiff of “cheat” food, can’t stop and go off on a bender, also throwing a monkey wrench into their attempts at compliance. If either of these is you, then stick to a consistent diet in which you adjust your carbs very gradually; or, if you do carb cycle, stick to foods that you know won’t push the “binge” button! For those who can p Continue reading >>
Ketodiet Buddy Easy Way To Calculate Your Macros On A Ketogenic Diet
Net Carbs Protein Fat 25 grams 92 grams 171 grams 100 kcal 366 kcal 1534 kcal 5 % 18 % 77 % Net Carbs Protein Fat 25 grams 92 grams 144 grams 100 kcal 366 kcal 1294 kcal 6 % 21 % 73 % Net Carbs Protein Fat 25 grams 92 grams 117 grams 100 kcal 366 kcal 1054 kcal 7 % 24 % 69 % Net Carbs Protein Fat 25 grams 92 grams 91 grams 100 kcal 366 kcal 814 kcal 8 % 29 % 63 % We have open-sourced KetoDiet Buddy, you can now find it on Github. What is the Ketogenic Diet? Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. The exact amount of fat and protein is a matter of individual body responses and activity levels. However, most people on ketogenic diets don't consume over 5% of calories from carbohydrates. In most cases, you won’t need to count calories on a ketogenic diet. However, if you find it hard to lose weight or you are relatively fit and trying to lose a small amount of fat, you may also have to count calories. If you just started following a low-carb diet, don't forget to read my free Guide to Keto & Paleo Diet which includes a print-friendly PDF version! You will find all the information you need, including the keto food list and tips on how to follow the diet to achieve your goals. Maintenance Level Maintenance Level, also known as Total Energy Expenditure, is a level at which you maintain a stable bodyweight. According to Lyle McDonald: Maintenance Level = BMR + TEA + TEF where: BMR is the Basal Metabolic Rate, TEA is the Thermal Effect of Activity and TEF is the Thermal Effect of Feeding Basal Metabolic Rate is the amount of energy expended daily at rest. BMR Continue reading >>
The Ketogenic Diet Vs The Atkins Diet: Is Ketosis Better Than Atkins?
It’s not uncommon for the ketogenic diet and the famous Atkin’s Diet of the 1990’s to get lumped into the same conversation as one and the same. But are they actually different, and is one healthier than the other? Which is more impactful over the long term? There are definitely differences between the two diets, and the real comparison might surprise you! But first, let’s step back and look at them individually. The Ketogenic Diet The ketogenic diet was founded all the way back in 1924 by Dr. Russell Wilder at the famous Mayo Clinic. The diet was initially used because it was discovered to be highly effective in treating epilepsy. The principles of the ketogenic diet are based on eating a specific percentage of macronutrients: high fats (60%), adequate protein (35%), and low carbohydrates (5%), to force the body to use what are called “ketone bodies” for energy. In the absence of carbohydrates for an extended period of time, our liver converts fats into fatty acids and ketone bodies, also just simply called “ketones.” Ketones can then be processed into ATP, which is the energy currency of the cells. Now, an elevated level of ketone bodies in the blood leads to a state known as nutritional ketosis. Benefits of the Ketogenic Diet There are several ways the ketogenic diet can help the health and lifestyles of those who follow it. Here are some of the biggest advantages: Blood Sugar Stabilization The ketogenic diet actively helps to lower glucose levels and improve insulin resistance. Without having frequent carbohydrate intake, blood sugar levels can stabilize more rapidly. Trigger Fat Burning Ketogenic diets can also be very effective for fat loss because they ultimately reset your body’s “enzymatic machinery” to burn fat as its primary fuel source Continue reading >>
Dietary Showdown! Paleo Vs. Keto Vs. Atkins!
DIETARY SHOWDOWN! PALEO VS. KETO VS. ATKINS! Hey there Fit Farmers! As you know, our approach to nutrition and eating here on the farm is all about real food for the real world. Most dieting scenarios end in disaster due to the inability to keep up the restrictive measure of calories or carbs or some other ingredient involved, which is why our approach differs from most most of the mainstream nutritional plans and lifestyles. But what if your specific body chemistry actually responds really well to a particular nutritional plan? Today we’re going to talk specifically about Keto, Atkins and Paleo. Often lumped together under the heading of “low carb fad diets”, these eating methodologies actually have very significant differences. Is one superior? Is one right for your body chemistry? Can they be used as short term “boost measures” to kickstart better health, rest and weight loss? In today’s post we’ll take a deeper dive into each of these diet types and see if we can come up with some answers, so hang on tight! THE PALEO DIET The name of this diet is taken from the Paleolithic period of human development, in which cavemen first began to use stone tools and sharpened points to hunt with, and also began to control and use fire. Regardless of your views on history and anthropology, the theme of the diet is to only eat what foods were available to these ‘Paleolithic peoples’ as they roamed about hunting and gathering — primarily meat, eggs, fish, and fresh fruits and vegetables. This is done in the belief that these are the food sources that humans are best adapted to rather than the agricultural products and processed foods that came much later in our evolutionary span. Critics point out that (if you buy into the historical basis here) human digestive a Continue reading >>
Blog: My Six Week Ketogenic Diet Experiment
Disclaimer: The views expressed are those of the author and are not necessarily those of Catalyst. This blog is not meant in any way as medical advice. Please consult a medical profession before commencing any new eating regime. What would you say if I told you there’s a diet where you can eat all the food you normally deny yourself, stop counting tedious calories, shift some weight, gain extra muscle and get an energy boost too? If you’re anything like me you’d be asking ‘where do I sign up?’! So when I heard about the ketogenic diet from a colleague I was immediately intrigued. This simply sounded too good to be true. Could I really eat fat and get lean? Enjoy peanut butter treats and squeeze into my skinny jeans? Never one to shy away from a challenge, I decided to see for myself, and so my six week experiment with the ketogenic diet began….. So what actually is a ketogenic, or ‘keto’, eating plan? In its most simple form, this is an extremely low-carb, high-fat diet. By lowering your carb intake your body is pushed into a metabolic state known as ketosis (key –tow –sis), where your body switches from burning carbs as its primary energy source to burning fat. To be more precise, it uses ketone bodies or ketones from the breakdown of fatty acids in the liver. Hence the name, ketosis. Now fatty fuel can come from a meal you’ve just eaten or from the stores of fat on your body (aka, the evil muffin top). While it may sound a little questionable, ketosis is actually an entirely natural metabolic process that the body initiates to help us survive when our food intake is low. Typically our body runs on glucose derived from the breakdown of carbs – this is because glucose is the easiest molecule for the body to convert and use as energy, so it will b Continue reading >>
Article Response: Ketogenic Diet Vs. Atkins Diet
A popular focus in the “diet world” this past year has been the ketogenic diet. With similar diets being in the spot light in years past such as the paleo and Atkins diets, it can be difficult to distinguish one from the other. The premise of the ketogenic diet is that restricting carbohydrate to extremely low levels (less than 20 grams in some cases), will induce a process called ketosis, where the body begins to break down fat to be used as energy rather than glucose, our body’s preferred fuel source. While similar in nature to the Atkins diet (which begins at a similar carbohydrate level), the ketogenic diet allows the individual to increase their carbohydrate threshold as the diet progresses through its next stages. It is important to be aware that where calories are coming from with each diet can vary quite substantially. Ultimately, each person’s body and ability to adhere to differing levels of restriction looks different. What is the same with these diets is just that – they are both diets which can often limit quality of life, enjoyment of food and be difficult to follow for the long term. By Barbara Winzeler – Registered Nutritionist/Dietitian This article was in response to the post, Can Someone Please Tell Me the Difference Between Keto and Atkins? We at Revive Wellness give our followers reliable, evidence-based advice on hot topics and trending articles online. The “diet” we promote at Revive Wellness is one of balance that is sustainable, enjoyable and satisfying. Our approach is informed by research, and our team is here to help you create a positive relationship with your food. Like to get started? Book an initial appointment with Barbara or another Registered Nutritionist today! We’d love to get to know you. Book an Initial Appointmen Continue reading >>