Effects Of Diet On Sleep Quality1,2
Abstract There is much emerging information surrounding the impact of sleep duration and quality on food choice and consumption in both children and adults. However, less attention has been paid to the effects of dietary patterns and specific foods on nighttime sleep. Early studies have shown that certain dietary patterns may affect not only daytime alertness but also nighttime sleep. In this review, we surveyed the literature to describe the role of food consumption on sleep. Research has focused on the effects of mixed meal patterns, such as high-carbohydrate plus low-fat or low-carbohydrate diets, over the short term on sleep. Such studies highlight a potential effect of macronutrient intakes on sleep variables, particularly alterations in slow wave sleep and rapid eye movement sleep with changes in carbohydrate and fat intakes. Other studies instead examined the intake of specific foods, consumed at a fixed time relative to sleep, on sleep architecture and quality. Those foods, specifically milk, fatty fish, tart cherry juice, and kiwifruit, are reviewed here. Studies provide some evidence for a role of certain dietary patterns and foods in the promotion of high-quality sleep, but more studies are necessary to confirm those preliminary findings. Keywords: Introduction Because studies have proposed a relation between sleep duration and obesity (1–3), there has been much interest in assessing the impact of sleep on energy intakes. Studies have shown that short sleepers have higher energy intakes, notably from fat (4, 5) and snacks (6), than do normal sleepers. NHANES data in the United States showed that short sleepers, generally defined as those who sleep <7 h/night, consume a smaller variety of foods, with lower protein, carbohydrate, fiber, and fat intakes relati Continue reading >>
Keto Sleep: Common Issues & How To Fix Them
Keto Sleep: Common Issues & How to Fix Them From staying within your daily carb limit , to eating enough high-quality fat foods , to keeping your electrolytes up , there are many important elements of being successful on the ketogenic diet. One of the cornerstones of keto is sleep. But many people starting the diet can experience sleep issues including insomnia. In this article well go over the importance of sleep on keto and solutions to common keto sleep issues. Your Sleep Problems May Not Be a Side Effect of Keto How Poor Sleep Can Sabotage Your Ketogenic Diet Keto is more than a weight loss diet. When your body is in a state of ketosis , there are a a wide range of benefits that you could experience, including: Its clear why this lifestyle has amassed an impressive following, from athletes like Tim Tebow to celebrities like Halle Berry to hundreds of thousands (if not millions) of high-achievers. Unfortunately, inadequate sleep can negate many of the benefits provided by following a low-carb, high-fat diet. Inadequate or low-quality sleep can cause: No matter what your reason for being on keto, theres no doubt that sleep is essential for achieving your goals. Committed to becoming a fat-burning athlete? Sleep is crucial for adequate recovery, performance, and muscle building. Love the mental clarity keto gives you? Youre not going to experience any of that when youre a sleep-deprived zombie. Trying to lose weight with keto ? Inadequate sleep makes you crave fast energy from carbs, raises stress and lowers your willpower (especially around food), and causes insulin resistance. Yes, keto has some amazing benefits. But adhering to a strict keto diet while neglecting sleep is like stepping over dollars to pick up pennies. Want to see success on keto? Start viewing slee Continue reading >>
Is A Ketogenic Diet For Women’s Health The Right Choice?
The ketogenic diet is no longer thought of as just a “fad diet.” A ketogenic diet for the management of many health issues -from diabetes, to weight management, and for women’s health- is becoming a regular part of medical practice and nutritional counseling. In one form or another, and by one name or another, the keto diet has been recommended by physicians and other medical professionals since the 1920’s. Not only to address weight control, but to augment treatment of patients with serious illnesses. The National Stem Cell Institute, a leading U.S. regenerative medicine clinic, reports that its medical professionals have seen firsthand how healing is often significantly improved when stem cell therapy and a ketogenic diet for specific illnesses, injuries, or chronic disorders are paired. But does a keto diet make sense for women’s health, both in general and for specific issues? Word of mouth has brought the benefits of the ketogenic diet for weight management to the fore. Certainly, the public’s interest in the keto diet has been on the rise. Word of mouth has brought the benefits of the ketogenic diet for weight management to the fore. And it certainly does live up to its reputation as a way to promote weight loss by flipping the body’s dependence on burning carbs to burning fat. But the keto diet’s health benefits don’t begin or end there. There has long been an established history of healing linked to it, including its ability to reduce the risk of developing diabetes, increasing energy, and protecting against various types of age-related neurological disease. Yet, in spite of the established research, many people are still unsure if a ketogenic diet for addressing women’s health issues is a wise choice. Part of the reason for the public uncert Continue reading >>
Keto And Sleep: How Going Keto Changes Your Sleep Quality
Keto and Sleep: How Going Keto Changes Your Sleep Quality Keto and Sleep: How Going Keto Changes Your Sleep Quality Founder and CEO of Perfect Keto & Equip Foods, host of The Keto Answers Podcast, CrossFit coach, strength coach, nutrition planning for hundreds of athletes. Lauren Ciccarelli is a freelance writer and editor with over 450 published articles. After earning her degree in English, she started writing about health and nutrition to help people optimize their mental and physical well-being through an evidence-based approach. Lauren has a particular interest in research about the ketogenic diet and PCOS. Is keto sleep better or worse than shuteye you get on a carb-based diet? See what the science says about a ketogenic diet for sleep and learn what you can expect now. Published December 22, 2018 by Lauren Ciccarelli You may have heard of dreaded keto insomnia , which is a common phase people go through as theyre transitioning from a higher-carb diet to a low-carb keto diet. But what about your sleep quality once youre keto-adapted? Is your sleep deeper and more restful when youre running off ketones, as opposed to glucose? While you might suffer from insomnia and night waking during your keto transition, many people claim their sleep is better and deeper after they get into ketosis. And it turns out theres some science to back these claims. The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious. You spend about one-third of your life asleep, which is about 250,000 hours over the course of one lifetime[ * ]. Still, sleep is one of the most mysterious parts of being human. One thing we know for sure? Sleep is vital not only to daily performance and brain function but its also the key to longevity and health. So, it makes sense that you Continue reading >>
The Ketogenic Diet And Insomnia
Ketogenic diets like the popular Atkins diet cause rapid weight loss by sending the body into a condition known as ketosis. Unfortunately, they may also lead to health problems, including insomnia or poor quality sleep. The relationship between ketosis and insomnia is not fully understood, since much of the evidence for the link is anecdotal, but a better understanding of ketogenic diets and healthy sleep may help you make the right decisions about your weight-loss plan. Speak with your doctor if your insomnia is chronic, and before starting any weight-loss regimen. Video of the Day A ketogenic diet is high in fat and low in carbohydrates and protein. A healthy body burns carbohydrates for energy, so if no dietary carbohydrates are present, it turns to the energy stores glycogen and fat, leading to rapid weight loss. When fat tissues break down, carbon fragments called ketones are released into the blood, causing ketosis. Weight loss can be rapid in the beginning, which may cause the often-reported sense of euphoria and unusually high energy. This may contribute to sleep problems. Insomnia is a difficulty falling asleep or staying asleep, or a pattern of chronically poor sleep. The condition can be caused by mental states like anxiety or depression, substance abuse, hormonal or lifestyle changes and some medications or illnesses. Dietary factors like caffeine or other stimulants, or changes in diet, can also play a part. Insomnia can often be treated with lifestyle changes like stress reduction, exercise, and quitting caffeine, tobacco and alcohol consumption. Alternative treatments like acupuncture and massage may be helpful. If you suffer from insomnia, see your doctor to rule out any underlying issues. Carbohydrates, Ketosis and Sleep Carbohydrates are often known as Continue reading >>
The Ketogenic Diet Explained
What is a Ketogenic Diet? People seem to have the notion that every low carb diet is a ketogenic diet but that's just wrong. Not every low carb diet lets you go into ketosis, but a ketogenic diet is always a low carb diet. So, what is this thing they call a Ketogenic diet? A ketogenic diet is a high-fat low-carbohydrate diet usually recommended for weight loss, among other functions. Those who promote the diet claim a person can lose weight by avoiding foods high in carbs and supplement them instead with moderate amounts of protein and high amounts of healthy fats. In fact, studies have shown how low-carb diets are effective for weight loss and can actually lead to a whole roster of health improvements. And no, you don’t need to count the calories. High Fat Low Carb Diet vs. Ketogenic Diet Is every high-fat, low-carb diet a ketogenic diet? The short answer is no. Being on a low-carb diet means to consume carbs at a lower amount compared to the average diet, particularly the Western diet. There is no real measure, but experts say you have to limit carb consumption to 100-150 g to call anything a low-carb diet. On the other hand, a ketogenic diet is all about ketosis and experts say you need to limit carb intake to not more than 50 g to maintain ketosis. Some even say ketosis only happens when you go as low as 20 g per day which is considered ultra-low. Again, the difference between a typical high-fat low-carb diet and a ketogenic diet is the end goal. A high-fat low-carb diet's purpose is to simply limit carb intake while a person who is on a ketogenic diet should strive to be in a constant state of ketosis. The range of carbs vary but a ketogenic diet is much more restrictive than your typical high-fat, low-carb diet. Ketosis The end goal of a ketogenic diet is for th Continue reading >>
A2 Zzz 25.4 | December 2016
Regina Patrick, RST, RPSGT, has been in the sleep field for more than 20 years and works as a sleep technologist at the Wolverine Sleep Disorders Center in Tecumseh, Mich. REGINA PATRICK, RST, RPSGT THE IMPACT OF DIET ON SLEEP QUALITY By Regina Patrick, RPSGT, RST Sleep quality can impact a person’s food choices; for example, sleep-deprived people tend to snack more and eat energy-dense foods.1,2 To a lesser extent, researchers have examined the impact of diet on sleep quality. However, recent research suggests that the impact of diet on sleep may need to be considered as part of a treatment plan for patients with sleep disorders.3 In people with eating disorders, scientists have long noted impaired sleep during the active disease phase and improved sleep as weight was restored.4 Which dietary constituent — carbohy- drates, fat, fiber, protein, etc. — most contributes to the change in sleep patterns has been a more recent research focus. For example, Phillips and colleagues5 used electroencephalography to study sleep changes in men who ingested a normal balanced diet, a high-carbohydrate/low-fat diet, or a low-carbohydrate/high-fat isocaloric diet. (In an isocaloric diet, protein, carbohydrate, and fat each contribute the same percentage of calories.) They found that the men had significantly less slow-wave sleep (SWS) after consuming the high-carbohydrate/low-fat diet than after consuming the normal balanced diet or the low-carbohydrate/ high-fat diet. The amount of SWS in the latter two diets was similar. Men consuming the high-carbohydrate/low-fat diet or the low-carbohydrate/high-fat isocaloric diet, but especially the former group, had significantly more rapid eye movement (REM) sleep, compared to men consuming the normal balanced diet. Because Continue reading >>
The Top 10 Ketosis Mistakes And How To Prevent Them
What mistakes are you making when it comes to your health? I know I’ve been making plenty. That’s why I’m tracking my data in this recent ketosis experiment that I’m doing. What about you? Most people think that the ketogenic diet is just “low-carb” which leads them to make many mistakes that prevent them from not reaping all of the benefits of ketosis that they could. What benefits? How about an improved immune system, increased longevity, lower inflammation, effortless weight loss, decreased hunger, reduced risk for disease and more. Read on to know the top 10 ways that people make mistakes with ketosis and how you can prevent them. 1: Not tracking protein intake By far the biggest problem with a ketogenic diet is not tracking how much protein you are eating. The far majority of people are simply eating too much lean protein, which ends up kicking them out of ketosis. Protein can turn into carbs by a metabolic process called gluconeogenesis, meaning “making new carbs.” This then spikes insulin, and reduces ketone levels. Even though you are eating super low carb, this could make your body switch back and forth between energy systems, which will lead to high levels of fatigue or “low carb flu.” The easiest way to avoid this mistake is by tracking your ketone levels to see how you respond to different amounts and different types of meat. Everyone is different, so the only way you can tell is by tracking. I “listened to my body” before and it didn’t work. I wasn’t in ketosis when I thought I was. I also thought ketosis kind of sucked. It didn’t, I was just wrong. The only way you know is by tracking. If you consume more fat with protein, it will slow this effect. So think fattier cuts of meat, and less muscle meat. But wait, are you going to Continue reading >>
How I Fixed The Biggest Ketosis Mistakes
The ketogenic diet isn’t always as easy as it seems. I tried for a long time, but not until I dove deep into the research and found out how to fix all of the common mistakes was I able to enjoy the full state of ketosis. This article is to help you avoid those same mistakes. Why Try the Ketogenic Diet First, why would you want to even try ketosis? I truly enjoy trying diets and eating methodologies to research what I like and what works for me. I’ve experimented with low-carb diets, high-carb diets, and everything in between, but I’ve never cut them out to the point to achieve ketosis. What’s most exciting about the ketogenic diet to me is that, yes, it’s amazing for weight loss, but it’s not just a “diet.” Ketosis is literally a state of metabolism. You are either in or you’re out. I wanted to see and feel for myself the benefits everyone is talking about from going full Keto. My Keto Coach has a great line that goes like this: I was sold and needed to try this and commit. If you are new to researching ketosis, a quick review of the popular benefits: Mental Clarity [2] Fat Loss [2][3][4] Feeling Full [1][2] Better Sleep [1] Better Mood [1] Better Skin [4] The list goes on and on, including disease and inflammation reduction, better cholesterol, etc. For my purposes I didn’t care about weight loss or fat loss, I just cared about doing the diet the best I could, and to do that, I needed to prepare accordingly. Preparation Stage – Learning the Keto Basics Here is what I did to educate myself and prepare for six weeks of the Ketogenic Diet. I picked a start date and spent $30 at In-N-Out burger on a massive send-off to carbohydrates. A whole other post could be dedicated to the mistakes I made at In-N-Out. After this epic meal, it was officially time Continue reading >>
What Ive Learned In 2 Years Of Ketogenic Diet
What Ive learned in 2 years of ketogenic diet In those two years, I have been trying different quantities of carbs. 20 grams/day is what works best for me. Better sleep, mood, focus, concentration, and capacity of learning is what I got. Improvement in sleep is the main reason for my strict ketogenic diet. It has solved my sleeping disorders. I have a deep sleep and wake up feeling invigorated, full of energy, and ready for a new day. A ketogenic diet is known as being responsible for sleep problems such as insomnia. It only happens during the adjustment period. As long as your body becomes fat adapted, your sleep quality will get better. My dreams have also improved. I can perceive the transition between being awake and falling asleep. Im laid in bed, thinking consciously, when thoughts and memories start to appear in my mind. Alternating between thinking and dreaming. This perception is only possible when under 20g carbs per day or fasting. You might experience vivid and lucid dreams in a ketogenic diet. Also, no nightmares. Everything which increases consciousness and concentration will help, like meditation. Im more patient, optimist, happy, and kind. I feel neither angry nor nervous. A paleolithic diet is better than a junk-food diet, but paleo-keto is better than a paleo diet. Mood gets destabilized because of the highs and downs of glucose. When levels of glucose drop you can feel sad, angry, and crave sugary foods. Nothing like these happens in a keto diet because you consume an insignificant quantity of carbs and your glucose remains stable. Ketogenic diet shut that noise in my head; I can study, read, and learn efficiently; Consciousness is improved while meditating. If you need to study, read, and learn, do this on ketosis. It is known for being a better and Continue reading >>
How To Cure Your Keto Insomnia & Sleep Like A Baby Tonight
How to CURE Your Keto Insomnia & Sleep Like a Baby TONIGHT How to CURE Your Keto Insomnia & Sleep Like a Baby TONIGHT Ugh, keto insomnia is by far the most stressful side-effect that I have experienced since I started the ketogenic diet. Hint: it wasn't only keto's fault, there were other factors included, which you are probably guilty of if you are reading right now instead of sleeping. And if you really fall asleep, you have very light sleep and you wake up several times during the night? We can survive a couple of days of problematic sleep, but after that, it just becomes unbearable. You roll around the bed like a crazy person and start analyzing your whole life, while somewhere in the background you can hear classical German yodelling. When you wake up in the morning, you feel like you have partied the whole weekend and after that, you got hit by a firetruck, twice. And this loop continues and gets worse day after day. My first conclusion was that this is probably keto's fault right? Before we dive deep into how and why keto affects your sleep, let's go over the basics. Insomnia is a sleep disorder where individuals find it difficult to fall asleep, waking up frequently during the night or waking up too early due to a number of factors. It's typically followed by daytime sleepiness, low energy, irritability, and depressed mood. [1] The Centers for Disease Control and Prevention (CDC) has found that one for every three adults gets enough sleep regularly. That means more than third of Americans are sleep deprived on a regular basis. The American Academy of Sleep Medicine and the Sleep Research Society have recommended for optimal health and well-being, adults should get at least 7 hours of sleep every night. [2] Sleeping less than 7 hours is associated with increased Continue reading >>
Keto Insomnia - A Concise Guide | The Sleep Sherpa
Not many of us usually connect our diet to our sleep quality . But the nutrition that we provide to our bodies determines the sleep quality and quantity to a great extent. There are various kinds of diets that a person can follow, in order to lose weight or stay healthy. But getting into a new diet can affect sleep . Some diets can cause insomnia while others can make you feel excessively sleepy. There are foods that are good for sleep. Not only do they keep you healthy, but also keep your sleep cycle normal. Including those foods in your diet can improve your quality of sleep. But there are certain foods that can interfere with sleep. Foods that are high in sugar or carbohydrates or processed food are the biggest enemies of sleep. It is often recommended that large, heavy meals should not be consumed close to bedtime. This is because sugar and carbohydrates take time to be broken down and digested by the body, which increases metabolism and interferes with sleep . The quality of sleep that a person enjoys is an indicator of his health. If he sleeps well without any interferences or disturbances, it indicates good health. Poor quality or quantity of sleep is linked to internal weaknesses or nutritional deficiencies. One diet that can cause insomnia in some people is the ketogenic diet. Various diets come and go, and there are several people who like to try them out, in the hopes of losing weight or becoming healthier. But before starting any new diet, no matter how beneficial to other aspects of health, its effect on sleep should be carefully studied. Although the keto diet has been around for a while, it has recently started to gain massive popularity because it claims to help in weight loss and fat burn. In this diet, you need to cut down on carbohydrates and increas Continue reading >>
Top-3 Mineral Deficiencies On A Ketogenic Diet (and How To Fix It)
A common question I get asked after clients start a ketogenic diet is “why do I feel lousy?” Like them, you’re probably thinking going keto will provide an immediate mental and physical boost. For some, it will. For others, you may experience adverse symptoms, also known as the “keto flu”. When you start a very low-carb ketogenic diet, you’ll flush water and sodium out of your body in the first few weeks. As your sodium levels fall, so too will potassium levels. This can leave you feeling tired, sluggish, and wondering what you got yourself into. Fear not, it’s only temporary. Here are some suggestions for avoiding key mineral deficiencies when jumping into a ketogenic diet. Sodium One of the biggest health and nutrition “myths” is that you should avoid salt. If you’re fit, healthy, and following a keto diet you’ll lose water and sodium in the first few weeks. For athletes, this problem can be compounded because you also lose sodium through your sweat, and as your sweat rate increases, your sodium and blood volume will decline. Not a good recipe for optimal energy and performance. On the flip side, if you’re overweight, out of shape or in poor health then your body is likely already holding on to too much sodium from high consumption of packaged and processed foods (i.e. sodium is used as the primary preservative) or from chronically elevated insulin levels. Therefore, a low-carb or keto approach is great way to restore healthy levels. Symptoms of low sodium include fatigue, headaches, compromised ability to perform (especially outdoors in the heat) and in more serious cases you may pass out. Remember that most of the sodium in your body is found in your bloodstream, so if your body gets deficient, you don’t have many reserves to tap into. In t Continue reading >>
- Fatigue, vitamin deficiencies, and diabetes: 7 health problems that your hands are warning you about
- The effect of insulin on bone mineral density among women with type 2 diabetes: a SWAN Pharmacoepidemiology study
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
Ketogenic Diet Effects On Neurobehavioral Development Of Children With Intractable Epilepsy: A Prospective Study
Highlights Abstract This study aimed to determine the impact of a ketogenic diet (KD) on neurobehavioral development when used to treat children with intractable epilepsy, confirming the efficacy of the KD, as well as the correlation between early electroencephalography (EEG) changes in the early stage with treatment efficacy. We enrolled 42 children who were starting treatment for intractable epilepsy with the classic KD protocol. The total development quotient as well as the development quotients for adaptability, gross motor movements, fine motor movements, language, and individual–social interaction on the Gesell developmental scales were assessed before and after 3, 6, 12, and 18 months of KD treatment. The efficacy assessment was based on changes in seizure frequency after KD as recorded by the parents. We conducted 24-h video-EEG before and after 1 month of KD treatment. Developmental quotients of five energy regions in the Gesell developmental scales assessment were used to compare adaptability (P1 = 0.000), gross motor movements (P2 = 0.010), and fine motor movements (P3 = 0.000); the results showed significant differences. After KD treatment at different time points, 69.0%, 54.8%, 40.5%, and 33.3% patients, respectively, achieved a ≥ 50% reduction in seizure frequency. The reduction of epileptiform discharges in the awake state after 1 month of KD treatment correlated with the efficacy after 3 months of KD treatment. Ketogenic diet treatment tends to be associated with improved neurobehavioral development, and more significant improvement can be obtained with prolonged treatment. The KD is safe and effective in treating children with intractable epilepsy. Early EEG changes correlate with clinical efficacy, to a certain degree. Fig. 1. Exit KD during the tr Continue reading >>
- Ketogenic Diet Aids Weight loss, Diabetes, Epilepsy and Multiple Sclerosis: Keto Starves Cancer
- Maternal obesity as a risk factor for early childhood type 1 diabetes: a nationwide, prospective, population-based case–control study
- Improved pregnancy outcomes in women with type 1 and type 2 diabetes but substantial clinic-to-clinic variations: a prospective nationwide study
How To Diet Hack Your Sleep
If you’re living in a state of high performance; i.e if you’re studying, working or a full time parent, you probably already are; then sleep should be a conscience act, not something that just happens. You have the power to do specific things to make sure you’re tired when you decide to sleep. This includes eating the right foods at the right times, taking supplements and taking or not taking drugs and minimising technology that upsets your body melatonin production. THREE WAYS TO DIET HACK YOUR SLEEP! 1) FILL UP ON FAT! After reading David Asprey’s The Bullet Proof Diet and testing out the effects of MCT oil (medium chain triglycerides) on my own body and brain, I am now using a version of MCT (from food or oils) throughout the entire day. I’ve not only noticed an improvement in my sleep quality but my overall energy and brain ‘clearness’ through the day. ‘Fat is a long burning fuel for your mind and body’ – David Asprey. The shortest length fats of MCT oil are converted into ketones that are immediately used as fuel for your brain, and MCT oil can also help burn body fat while you sleep. I’ve noticed that I think faster and more clearly the next morning if I’ve had either MCT (or XCT or Brain Octane Oil, all MCT variations) the night before. I also find having a slow release complex carbohydrate such as oats before bed (see hack 3 below) also helps me sleep. This is because as you’re giving your body some glucose while you sleep as opposed to ketones from MCT. Both work great and I recommend experimenting with both and see what works best for you. Note: if you’re not used to MCT oil, start slowly and be sure to mix it with something (I normally use whey or vegan rice protein). Too much MCT without your body being used to it can give you a s Continue reading >>
