How To Follow A Ketogenic Diet
How To Follow A Ketogenic Diet A ketogenic diet has been shown to help people lose stubborn weight, drastically reduce inflammation, boost energy, and improve brain health (1). With all of these benefits you might be wondering how do I follow a ketogenic diet? The research and consistent testimony behind a ketogenic style of eating is compelling. By teaching your body to burn fat for fuel instead of sugar, you improve the function of almost every cell in the human body. This is likely due to the anti-inflammatory effect of being in ketosis as well as the efficient energy production that takes place from ketones. This article breaks down what exactly a ketogenic diet is and how you can develop a ketogenic plan that is ideal for your needs! Why Would One Follow A Ketogenic Diet? The goal of a ketogenic diet is simple, to convert the body’s primary fuel supply from sugar to fat. Fat is converted into ketones which are very efficient for energy production while also limiting metabolic waste that contributes to inflammation. To get into this state, you must follow a high-fat, low-carb, moderate-protein nutrition plan. By making this simple dietary change, blood sugar drops to a level where the body must learn to utilize fat to survive. At this point, the body begins to convert fatty acids into ketones which are then used by the cells in the brain and body to produce energy. This state is sometimes referred to as being keto-adapted. Because ketones result in more energy and lowered inflammation, you can expect to enjoy a heightened sense of wellbeing, a sharper mind, and a natural increase in fat loss. Why Most People Are Not Keto-Adapted The body naturally favors sugar over fat as an energy source. At the same time, most Americans have a crazy high reliance on carbs and su Continue reading >>
Do Ketogenic Diets Help You Lose Weight?
Is a ketogenic diet effective for weight loss? The answer depends on whether it achieves a reduction in total kilojoule intake or not. What is a ketogenic diet? A classical ketogenic diet follows a strict ratio for total grams of fat to combined grams of carbohydrate and protein and typically has 80-90% of total kilojoules coming from fat, which is very high fat. Carbohydrate intake varies from 20 to 50 grams a day, or 5-10% of total energy, while protein intakes are moderate. The difference between a strict ketogenic diet and diets that are described as low-carb is that ketogenic diets specifically aim to achieve elevated blood levels of ketone bodies which are chemicals produced as a consequence of your body burning fat. Hence general low-carb diets are not as high in fat as classical ketogenic diets. Research on the use of classical ketogenic diets for weight loss is limited. But there are many studies that compare lower-carb diets to other approaches. These show that aiming for a carbohydrate restriction of 20-30 grams a day, without setting a daily kilojoule target, leads to 2-4 kilograms greater weight loss compared to a low kilojoule diet, in studies up to six months. In longer studies with follow-up between one to five years there is no difference in weight loss. A review of weight loss diets with a moderate carbohydrate restriction (45% or less of total energy intake) compared to low fat diets (under 30% fat) found they were equally effective in reducing body weight in studies from six months to two years. How much carbohydrate do we eat? In Australia, current carbohydrate intakes range from approximately 210 to 260 grams a day, or about 45% of total energy intake. More than a third of what Australians currently eat comes from discretionary, or “junk” foods Continue reading >>
A Beginner’s Guide To The Ketogenic Diet: An Effective Way Of Optimizing Your Health
Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet contains excessive amounts of protein and carbohydrates, neither of which is good for your health because it eventually causes you to develop insulin and leptin resistance. As a result, you gain excess weight, develop inflammation and become prone to cellular damage. To avoid this problem, significant changes in your diet are necessary, and the best way is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet. But what exactly is a ketogenic diet? This guide will tell you everything you need to know about a ketogenic diet – how you can apply it to your lifestyle and what positives you can reap from it. The Various Benefits of the Ketogenic Diet A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what I recommend for most people who would like to optimize their health. There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier than their current state. You’ll be excited to know that a ketogenic diet can help with the following: • Weight loss If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were 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 >>
Ketogenic Diet Does Not “beat Chemo For Almost All Cancers”
One of the difficult things about science-based medicine is determining what is and isn’t quackery. While it is quite obvious that modalities such as homeopathy, acupuncture, reflexology, craniosacral therapy, Hulda Clark’s “zapper,” the Gerson therapy and Gonzalez protocol for cancer, and reiki (not to mention every other “energy healing” therapy) are the rankest quackery, there are lots of treatments that are harder to classify. Much of the time, these treatments that seemingly fall into a “gray area” are treatments that have shown promise in animals but have never been tested rigorously in humans or are based on scientific principles that sound reasonable but, again, have never been tested rigorously in humans. (Are you sensing a pattern here yet?) Often these therapies are promoted by true believers whose enthusiasm greatly outstrips the evidence base for their preferred treatment. Lately, I’ve been seeing just such a therapy being promoted around the usual social media sources, such as Facebook, Twitter, and the like. I’ve been meaning to write about it for a bit, but, as is so often the case with my Dug the Dog nature—squirrel!—other topics caught my attention. I’m referring to a diet called the ketogenic diet, and an article that’s been making the rounds since last week entitled “Ketogenic diet beats chemo for almost all cancers, says Dr. Thomas Seyfried.” Of course, when I see a claim such as that, my first reaction is, “Show me the evidence.” My second reaction is, “Who is this guy?” Well, Dr. Seyfried is a professor of biology at Boston College, who’s pretty well published. He’s also working in a field that has gained new respectability over the last five to ten years, namely cancer metabolism, mainly thanks to a red Continue reading >>
Cyclical Ketogenic Diet Vs Ketogenic Diet
Cyclical Ketogenic Diet VS Ketogenic Diet – the ultimate keto brawl. Which one works better and which one should you choose? In this article, I’ll outline both of them and help you make the right decision. Didn’t you know, there are many variations to the keto diet. The variations in the ketogenic diet directly point towards distinct metabolic environments the person will be in. Standard Ketogenic Diet (SKD) – low-carb high-fat diet that shifts your metabolism into a state of nutritional ketosis, in which your body produces ketones and burns fat as a primary fuel source. Cyclic Ketogenic Diet (CKD) – carb cycling diet, in which you cycle between periods of ultra-low carb and carb refeed eating. The difference between the standard ketogenic diet and the cyclic ketogenic diet is that in one you’re aiming to be in nutritional ketosis all the time, whereas the other just restricts your carbohydrate intake at some days and compensates for it with refeeds. Neither of them are perfect and both have their pros and cons. Let’s go through all of them. Even though I think the standard ketogenic diet (SKD) is perfectly healthy and sustainable for practically everyone, it still has its cons and negative side effects – the dark side of keto. You might develop some mineral deficiencies, most popular of which are iodine, zinc, selenium, magnesium, potassium, and vitamin-K. Thyroid functioning can also suffer on people with a predisposing medical condition or during initial adaptation. What ensues is a suppressed metabolic rate and other hormonal imbalances Electrolyte imbalances may occur because the body holds onto less water when on keto. Social pressures are probably the most common reasons why people fail the ketogenic diet. They just can’t seem to avoid events an Continue reading >>
Differential Metabolic Effects Of Saturated Versus Polyunsaturated Fats In Ketogenic Diets
Ketogenic diets (KDs) are used for treatment of refractory epilepsy and metabolic disorders. The classic saturated fatty acid-enriched (SAT) KD has a fat:carbohydrate plus protein ratio of 4:1, in which the predominant fats are saturated. We hypothesized that a polyunsaturated fat-enriched (POLY) KD would induce a similar degree of ketosis with less detrimental effects on carbohydrate and lipid metabolism. Twenty healthy adults were randomized to two different weight-maintaining KDs for 5 d. Diets were 70% fat, 15% carbohydrate, and 15% protein. The fat contents were 60 or 15% saturated, 15 or 60% polyunsaturated, and 25% monounsaturated for SAT and POLY, respectively. Changes in serum β-hydroxybutyrate, insulin sensitivity (SI), and lipid profiles were measured. Mean circulating β-hydroxybutyrate levels increased 8.4 mg/dl in the POLY group (P = 0.0004), compared with 3.1 mg/dl in the SAT group (P = 0.07). SI increased significantly in the POLY group (P = 0.02), whereas total and low-density lipoprotein cholesterol increased significantly in the SAT group (both P = 0.002). These data demonstrate that a short-term POLY KD induces a greater level of ketosis and improves SI, without adversely affecting total and low-density lipoprotein cholesterol, compared with a traditional SAT KD. Thus, a POLY KD may be superior to a classical SAT KD for chronic administration. It has been known for many years that serum PTH rises with age, and it has been suggested that this rise may contribute to bone loss in postmenopausal women. It has been variously attributed to declining renal function, declining calcium absorption efficiency, and declining serum 25-hydroxyvitamin D [25(OH)D] levels. We studied the effects of age, weight, renal function, radiocalcium absorption, serum ionized 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 >>
What Is Ketosis?
"Ketosis" is a word you'll probably see when you're looking for information on diabetes or weight loss. Is it a good thing or a bad thing? That depends. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn't have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. If you're healthy and eating a balanced diet, your body controls how much fat it burns, and you don't normally make or use ketones. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. It can also happen after exercising for a long time and during pregnancy. For people with uncontrolled diabetes, ketosis is a sign of not using enough insulin. Ketosis can become dangerous when ketones build up. High levels lead to dehydration and change the chemical balance of your blood. Ketosis is a popular weight loss strategy. Low-carb eating plans include the first part of the Atkins diet and the Paleo diet, which stress proteins for fueling your body. In addition to helping you burn fat, ketosis can make you feel less hungry. It also helps you maintain muscle. For healthy people who don't have diabetes and aren't pregnant, ketosis usually kicks in after 3 or 4 days of eating less than 50 grams of carbohydrates per day. That's about 3 slices of bread, a cup of low-fat fruit yogurt, or two small bananas. You can start ketosis by fasting, too. Doctors may put children who have epilepsy on a ketogenic diet, a special high-fat, very low-carb and protein plan, because it might help prevent seizures. Adults with epilepsy sometimes eat modified Atkins diets. Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show sp Continue reading >>
Low Carb Vs Keto: Why Ketosis Is Different From A Low Carb Diet
Are you making a critical mistake when it comes to ketosis? I’ve been extremely guilty of it in the past. One of the biggest mistakes for people trying to improve their health is the misconception that a low carbohydrate diet equals a ketogenic diet. Unfortunately, this isn’t the case and could be killing your efforts to get all of the health benefits you are looking for. There are some critical differences in what people think a “low-carb high-fat” (LCHF) diet is and what a ketogenic diet is. High carb doesn’t mean diabetic. Just like low carb doesn’t mean ketogenic. If you’re not super down with what ketosis is, it is simply a metabolic state of using fats for energy. This provides a lot of benefits that we can get into later, but long story short, there are numerous benefits that you’re going to be missing out on if you are simply “low-carb” and not definitively in ketosis. Your low carb diet can actually be pretty brutal if it is not a ketogenic diet. As evidence, this is a maddening conversation that bubbles up more and more as I won’t shut up about ketogenic diets: Person: “Yeah, I tried ketosis and it sucked, I felt awful. Doesn’t work for me.” Me: “Hmm, that’s weird, did you check your ketone levels?” Person: “No. But, I was low carb. Ketosis isn’t for me. It sucks.” Me: “Well… low carb doesn’t mean you’re burning fats and utilizing ketones, so your body was still probably trying to use carbs as fuel, but you didn’t have enough around eating low carb, which is why it sucked.” Person: “I’m not tracking. Ketosis sucks. And so do you.” This person was low-carb, not keto. There is a huge difference. By why? Time for some definitions: Low-carb: Eating an arbitrarily “low” number of carbohydrates, or just a Continue reading >>
What Is A Ketogenic Diet?
Do you want to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 21 Day FIX®, CORE DE FORCE®, and P90X®. Don’t miss out on your chance for amazing results. Sign up today! A ketogenic diet is a low-carb, high-fat, adequate protein diet that was initially developed in the ’20s to help people with neurological diseases such as epilepsy. On a ketogenic diet, you’re attempting to get your body into ketosis, which is a metabolic state where you begin to use fat as your primary source of fuel. What Is Ketosis? Usually, our bodies rely on carbs as the first source of energy. Carbs are broken down into sugar when you eat them, leading to the production of insulin, a hormone that tells your cells to use the sugar for energy now or store it for use later. “When you only eat a very limited amount of carbs, your body breaks down fatty acids from fat stores and forms ketones, which are released into the bloodstream by the liver,” says Alissa Rumsey M.S., R.D., C.S.C.S., and spokesperson for the Academy of Nutrition and Dietetics. “Ketosis occurs when blood ketones are higher than normal.” Ketosis is basically a side effect of fasting. To trigger ketosis, you must fast for about three days, and a proven way to do that is to decrease the amount of carbohydrates in your diet and increase the amount of fat, says Rumsey. So a ketogenic diet — one that is very high in fat with some protein and very little carbohydrates — can be used to get your body into ketosis. To start ketosis and keep it going, you’ll have to eat less than 30 to 40 grams of carbohydrate per day, which is about 5 percent of your overall calories for the day. There are three main types of ketogenic diets Continue reading >>
The ketogenic diet is one treatment option for children with epilepsy whose seizures are not controlled with AEDs. The diet may help to reduce the number or severity of seizures and can often have positive effects on behaviour. Up to 70% of people with epilepsy could have their seizures controlled with anti-epileptic drugs (AEDs). For some children who continue to have seizures, the ketogenic diet may help. However, the diet is very specialised. It should be carried out with the care, supervision and guidance of trained medical specialists. What is the ketogenic diet? The ketogenic diet (KD) is a high fat, low carbohydrate, controlled protein diet that has been used since the 1920s for the treatment of epilepsy. The diet is a medical treatment and is usually only considered when at least two suitable medications have been tried and not worked. The ketogenic diet is an established treatment option for children with hard to control epilepsy. Some adults may benefit from dietary treatments, but more data is needed about the impact and results for adults, and adult treatments are currently only available in a few UK clinics. Dietary treatments for epilepsy must only be followed with the support of an experienced epilepsy specialist and dietitian (food specialist). How does the diet work? Usually the body uses glucose (a form of sugar) from carbohydrates (found in foods like sugar, bread or pasta) for its energy source. Chemicals called ketones are made when the body uses fat for energy (this is called ‘ketosis’). The body uses ketones instead of glucose for its energy source. Research in 2015 has shown that another chemical, decanoic acid, is also produced as a result of the diet. These chemicals help to reduce seizures for some people. Who is the diet suitable for? The Continue reading >>
Short-term Safety, Tolerability And Efficacy Of A Very Low-calorie-ketogenic Diet Interventional Weight Loss Program Versus Hypocaloric Diet In Patients With Type 2 Diabetes Mellitus
The safety and tolerability of very low-calorie-ketogenic (VLCK) diets are a current concern in the treatment of obese type 2 diabetes mellitus (T2DM) patients. Evaluating the short-term safety and tolerability of a VLCK diet (<50 g of carbohydrate daily) in an interventional weight loss program including lifestyle and behavioral modification support (Diaprokal Method) in subjects with T2DM. Eighty-nine men and women, aged between 30 and 65 years, with T2DM and body mass index between 30 and 35 kg m−2 participated in this prospective, open-label, multi-centric randomized clinical trial with a duration of 4 months. Forty-five subjects were randomly assigned to the interventional weight loss (VLCK diet), and 44 to the standard low-calorie diet. No significant differences in the laboratory safety parameters were found between the two study groups. Changes in the urine albumin-to-creatinine ratio in VLCK diet were not significant and were comparable to control group. Creatinine and blood urea nitrogen did not change significantly relative to baseline nor between groups. Weight loss and reduction in waist circumference in the VLCK diet group were significantly larger than in control subjects (both P<0.001). The decline in HbA1c and glycemic control was larger in the VLCK diet group (P<0.05). No serious adverse events were reported and mild AE in the VLCK diet group declined at last follow-up. The interventional weight loss program based on a VLCK diet is most effective in reducing body weight and improvement of glycemic control than a standard hypocaloric diet with safety and good tolerance for T2DM patients. Medical nutritional therapy aiming at weight loss is a mainstay of treatment for obese subjects with type 2 diabetes mellitus (T2DM).1 An interplay between human obes Continue reading >>
Low Carb And The Ketogenic Diet: What’s The Difference?
Often people who claim to follow a ketogenic diet are actually following a low carb diet. This article will help clear up confusion on the differences between low carb and ketogenic diets and discuss the benefits of a well-formulated ketogenic diet as compared to a traditional low carb diet. Low Carb Defined Although the definition varies across the literature, a low-carbohydrate (low carb) diet tends to be classified as a diet containing less than 30% of calories from carbohydrates (1,2). While most low carb diets contain 50-150 grams of carbs per day, some athletes adhering to this type of diet have over 200 grams of carbs due to their higher caloric requirements. The Difference in Ketogenic Diets Unlike the typical “low-carb” diet, a well-formulated ketogenic diet follows a high-fat, moderate-protein, low-carb approach, e.g. 75% fat, 20% protein, and 5% carbohydrate. A ketogenic diet typically allows about 20-50 grams of carbohydrates per day (3). This macronutrient profile allows the body to start producing and to eventually utilize an alternative fuel source known as ketones (4). This process is analogous to changing your car’s fuel source to something longer lasting, more readily available, and more sustainable overall. The Main Problem with “Low-Carb” A common mistake with ketogenic dieting is going “low-carb” but still having a high protein and moderate fat intake. As discussed in previous articles, carbohydrate restriction is essential for a ketogenic diet. However, the high-fat, moderate-protein component is equally as important. If protein intake is too high on a low carb, low-calorie diet, your body could increase glucose production through a process known as gluconeogenesis. More research is needed in this area as it relates to ketogenic dieti Continue reading >>
Is Constant Ketosis Necessary – Or Even Desirable?
162 Comments Good morning, folks. With next week’s The Keto Reset Diet release, I’ve got keto on the mind today—unsurprisingly. I’ve had a lot of questions lately on duration. As I’ve mentioned before, a good six weeks of ketosis puts in place all the metabolic machinery for lasting adaptation (those extra mitochondria don’t evaporate if/when you return to traditional Primal eating). But what about the other end of the issue? How long is too long? I don’t do this often, but today I’m reposting an article from a couple of years ago on this very topic. I’ve added a few thoughts based on my recent experience. See what you think, and be sure to share any lingering questions on the question of keto timing and process. I’ll be happy to answer them in upcoming posts and Dear Mark columns. Every day I get links to interesting papers. It’s hard not to when thousands of new studies are published every day and thousands of readers deliver the best ones to my inbox. And while I enjoy thumbing through the links simply for curiosity’s sake, they can also seed new ideas that lead to research rabbit holes and full-fledged posts. It’s probably the favorite part of my day: research and synthesis and the gestation of future blogs. The hard part is collecting, collating, and then transcribing the ideas swirling around inside my brain into readable prose and hopefully getting an article out of it that I can share with you. A while back I briefly mentioned a paper concerning a ketone metabolite known as beta-hydroxybutyrate, or BHB, and its ability to block the activity of a set of inflammatory genes. This particular set of genes, known as the NLRP3 inflammasome, has been linked to Alzheimer’s disease, atherosclerosis, metabolic syndrome, and age-related macular d Continue reading >>