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L Carnitine And Ketosis

Choosing The Right Multivitamin For Your Low-carb Diet

Choosing The Right Multivitamin For Your Low-carb Diet

Do you wonder if you need supplements to support your low-carb diet? Low-carb diet authors and dietitians recommend supplementation, especially in the beginning. Lack of essential nutrients can derail your diet, no matter how hard you work. Getting all the required vitamins from low-carb food is possible, but requires meticulous planning. If you don’t have the time or the patience, a multivitamin is a cheap insurance policy against possible deficiencies. Choosing the right multivitamin for your low-carb diet Low-carb lifestyle is still niche. Mass-market food companies create products for people on a “standard diet”. You know the one – recommended carb intake of around 300g a day, plenty of whole grains and fruit etc. Supplements market is no exception. Generic multivitamins usually include vitamins and minerals with 100% of the daily recommended values. These figures (“Nutrient Reference Values” in the UK, “Daily Values” in USA) are the official government recommendations on nutrition. But these guidelines assume the standard diet. So they are not that relevant to anyone who is on a low-carb diet. If generic multivitamins aren’t optimal, how can you find the right product? Look for more specialised products, designed especially for people on non-standard diets. To find an optimum multivitamin formula for your low-carb diet, check that it is: sugar-free iron-free contains extra-strong B and C vitamins contains electrolytes – sodium, potassium and magnesium contains one or more extra ingredients: chromium, L-Carnitine, green tea extract, piperine, probiotics, co-enzyme Q10 Let’s look at each point in detail. Sugar-free The last thing you want on a low-carb diet is a hit of pure sugar with your supplement. Unfortunately, generic multivitamin products Continue reading >>

The 7 Best Keto Supplements For The Ketogenic Diet

The 7 Best Keto Supplements For The Ketogenic Diet

Ketogenic Diets (more specifically, Cyclic Ketogenic Diets) are the most effective diets for achieving rapid, ultra low bodyfat levels with maximum muscle retention. Now, as with all such general statements there are circumstantial exceptions. But done right – which they rarely are – the fat loss achievable on a ketogenic diet is nothing short of staggering. And despite what people might tell you, you will also enjoy incredible high energy and overall sense of well being. The Perception Despite these promises, more bodybuilders/shapers have had negative experiences than have seen positive results. The main criticisms are: Chronic lethargy Unbearable hunger Massive decrease in gym performance Severe muscle loss All of these criticisms result from a failure to heed the caveat above: Ketogenic Diets must be done right. It must be realised that they are an entirely unique metabolic modality that adheres to none of the previously accepted ‘rules’ of dieting. And there is no going half-way; 50 grams of carbs per day plus high protein intake is NOT ketogenic. So how are ketogenic diets ‘done right’? Let’s take a quick look at how they work. Overview of Ketosis Simply put our body, organs, muscles and brain can use either glucose or ketones for fuel. It is the function of the liver and pancreas (primarily) to regulate that fuel supply and they show a strong bias toward sticking with glucose. Glucose is the ‘preferred’ fuel because it is derived in abundance from the diet and readily available readily from liver and muscle stores. Ketones have to be deliberately synthesised by the liver; but the liver can easily synthesise glucose (a process known as ‘gluconeogenesis’ that uses amino acids (protein) or other metabolic intermediaries) too. We don’t get bet Continue reading >>

How To Get Into Ketosis For Optimal Cognitive Performance

How To Get Into Ketosis For Optimal Cognitive Performance

How To Get Into Ketosis For Optimal Cognitive Performance SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. We believe that the most accurate information is found directly in the scientific source. We are dedicated to providing the most scientifically valid, unbiased, and comprehensive information on any given topic. Our team comprises of trained MDs, PhDs, pharmacists, qualified scientists, and certified health and wellness specialists. All of our content is written by scientists and people with a strong science background. Our science team is put through the strictest vetting process in the health industry and we often reject applicants who have written articles for many of the largest health websites that are deemed trustworthy. Our science team must pass long technical science tests, difficult logical reasoning and reading comprehension tests. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. Our goal is to not have a single piece of inaccurate information on this website. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [email protected] Note that each number in parentheses [1, 2, 3, etc.] is a clickable link to peer-reviewed scientific studies. A plus sign next to the number [1+, 2+, etc...] means that the information is found within the full scientific study rather than the abstract. Heres a sample protocol. Ive given more options below for you to tinker with, but if you just want clear and simple instructions, here you go. I think this is simple enough and doable Continue reading >>

Recommended Supplements For Ketogenic Diets

Recommended Supplements For Ketogenic Diets

Ketogenic diets (Atkins Induction, Keto, LCHF) limit your daily carb intake to around 20-40g. This dramatic reduction forces your body to burn fat as primary fuel instead of glucose – metabolic state known as ketosis. Usually it takes around 5-7 days to break into ketosis. But if your metabolic resistance is high, it could take several weeks. The infamous “keto flu” can strike at this stage. Once you are in ketosis, weight loss becomes easy. Tiredness, hunger and sugar cravings disappear. But you have to watch your carb intake constantly to avoid disrupting ketosis and going back to square one. Recommendations explained Multivitamin/multimineral Cutting out fruit and grains from your diet also cuts vitamins they contain. In the short term, vitamin deficiencies might cause cravings, mood swings and tiredness. Extra-strong multivitamin formula would cover any nutritional gaps. Vitamins also benefit your health over the long term. They reduce oxidative stress and support energy-yielding metabolism. Ketosis will make you thirsty, so you will drink a lot more than usual. Essential electrolytes like potassium and magnesium get depleted faster as a result, causing muscle cramps and headaches. Supplementation is an easy way to avoid this. Some minerals (most notably, chromium and selenium) play a role in regulating blood glucose and can diminish sugar cravings. L-Carnitine, Chromium and Co-Enzyme Q10 Dr Atkins recommended taking these three nutrients together to mobilise fat, reduce metabolic resistance and speed up transition to ketosis. Dieters also take chromium to fight sugar cravings. Psyllium Husk Recommended fibre intake for trouble-free digestion is 18g a day. Dietary fibre comes mostly from fruit, vegetables and grains. If you are only consuming 20-30g of carbs a Continue reading >>

The Ultimate Ketosis Induction Phase Survival Guide

The Ultimate Ketosis Induction Phase Survival Guide

As someone who has gone through the ketosis induction phase many times now I felt like writing a ketosis induction phase survival guide, so to speak. I’m currently on day 5 of ketosis induction and want to share a day-by-day analysis of what to expect during keto-induction including hunger levels, energy levels, physical changes both internal and external and anything else you may find during your own induction phase. I’ll start with a little info on the keto-induction phase before moving into my daily expectations log and finally provide tips and suggestions on how to survive induction and speed up the induction process a little. What is ketosis induction? Ketosis induction (or keto-induction) is the process of your body moving from a glucose fueled metabolism to a ketone fueled metabolism. This means your body, once depleted of remaining glycogen stores, starts adapting itself to breaking down fat into ketones as an alternative fuel source to survive. It takes time for your body to adjust and become efficient at using its new fuel source. Once the induction phase completes, we call it being keto-adapted, meaning your body has now adapted to using fat as it’s primary fuel source. How long does keto-induction take? This varies from person to person and hence everyone’s experience, my own included, may differ greatly from another’s experience. The average time for keto-induction seems to be about 2 weeks according to most people’s experience but I have heard of it ranging from just a few days, up to 8 weeks. For me, it depends on how long I’ve been out of ketosis. If I’ve had a single day of carb bingeing I can get back into ketosis in a day or two. I didn’t watch my diet at all last month though and expect induction to be a full 2 weeks, which is about Continue reading >>

Ketogenic Diet Weight Loss- Keto Diet Plan, Keto Diet Results

Ketogenic Diet Weight Loss- Keto Diet Plan, Keto Diet Results

For most people, weight loss is proving to be a nightmare of all times. You might have tried everything to lose weight or you must be looking for the best solution to get to your best shape before your beach party comes to a complete end. Losing weight can be possible for you with simply planning for the macros you currently intake in your diet. Planning macros is a bit of science if you are looking for losing weight effectively. Macros generally include amounts of carbohydrates, protein and fats in your diet. You need to determine the right type of macros and more importantly the number of macros, you will be consuming in your diet to get the desired output from your weight loss diet. The term Ketogenic sounds a bit of task that you have to do to lose weight. Making it simpler for you; A High Fat, an Adequate Protein and relatively Low Carbohydrate diet contributes exactly to the Ketogenic Diet for weight loss. Ketosis weight loss diet works by lowering down your insulin levels and producing ketones making your body burn fat at an increased rate. 1.1 How Ketogenic Diet promotes weight loss? Our bodies are designed to break down the ingested food to convert it into energy. The food we ingest has been broken down by our body to create ATP energy which is responsible for fuelling our daily activities. Our diet comprises of carbohydrates primarily which when ingested has been broken down to glucose and further, some of the glucose is used for maintenance and daily activities. The rest glucose is stored by our body under two processes: Glycogenesis: In this, glucose further breaks down to glycogen and is stored in liver and muscle. Lipogenesis: In this state, our body has enough glycogen stores already, so the excess glycogen gets stored within fat cells of our body. An int Continue reading >>

12 Great Herbs And Supplements To Improve Ketosis

12 Great Herbs And Supplements To Improve Ketosis

A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest. This article will cover how best to improve ketosis and supplement a healthy lifestyle. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). Ketogenic diets have been quite popular over the last 10 years due to the beneficial effects being in stable ketosis has on brain function, aging and chronic disease development. People all around the world have tried going on a specific ketogenic diet and lifestyle with varying results. Here are some helpful herbs, foods and supplements that are often overlooked by individuals who are trying to achieve and improve ketosis. 1. Use Fresh Lemon/Lime: Lemon and lime contain citric acid which helps to reduce blood sugar levels naturally (3). Additionally, the anti-oxidants and trace minerals such as potassium help to improve insulin signaling boost liver function and stabilize blood sugar. How To Use: Put lemon or lime in your water and use it in your green juices, salads and squeezed over meat and cooked veggies to help improve your blood sugar and improve ketosis. 2. Use Apple Cider Vinegar: Apple cider vinegar (ACV) is naturally high in acetic acid. The use of acetic acid with meals has been shown to reduce the glycemic response of a typical carbohydrate meal by 31% (4). One study actually showed that using acetic acid reduced a carbohydrate rich meal from a typical glycemic index of 100 to 64 (5). Continue reading >>

Supplements On The Ketogenic Diet

Supplements On The Ketogenic Diet

You probably know that each client I see on an individual basis has to fill in a very comprehensive intake form before we start working together. I need to know about current and past health issues, family history, signs and symptoms, treatment plans, typical diet and, of course, medication and supplement. And, what I’m always blown away by, is that many people take nutritional supplements or herbs. It’s not uncommon that I see lists of up to 20 (!) different products that people are on. Now, on the one hand I totally understand that it’s incredibly tempting to just “throw in” anything and everything that has been shown to have potential anti-cancer effects. I get that we’re all in a mad panic when we’re initially diagnosed and try to do our best to get ourselves “into shape” before treatment, recover afterwards or manage our illness in the long term. There are a few problems I have with this “all-inclusive” approach: Some supplements might interact with drugs or treatments a patient is on or even with other supplements. The sheer amount of supplements could completely overwhelm the digestive or indeed other systems. What is the absorption rate of supplements in general? Some of them, like for instance turmeric, are notoriously difficult to use by the body. Because it’s incredibly expensive to be on so many supplements, some people opt for more affordable products, which don’t always guarantee quality. It can be stressful to set up a schedule of supplements and not forget to take them. There are a number of supplements that can support a ketogenic diet and initially, I leaned towards the recommendations made by ketogenic experts in the world of epilepsy. In his book “Ketogenic Diets. Treatments for Epilepsy and other Disorders”, Eric Kossof Continue reading >>

Vitamins And Supplements On A Low Carb (ketogenic) Diet.

Vitamins And Supplements On A Low Carb (ketogenic) Diet.

Vitamins & Supplements on a Low Carb diet. Everyone on a steady low carb diet had, sooner or later, to start researching about reasons behind things like dry eyes, bruises, muscle cramps, constipation, energy levels and such. These is what I take daily and why and in most cases (except Alpha Lipoic Acid) I take these supplements in the morning before/during breakfast. Feel free to add up and let me know what you need and use. Magnesium: 400mg x 4 pills turns out to be the ideal amount for me to keep cramps (especially leg cramps which used to wake me up in the middle of the night) at bay, along with managing bowel movements and general lack of energy/keto flu symptoms, which are usually due to lack of electrolytes. Some take Milk of Magnesia for the latter but I personally can’t stand the taste (it literally makes me puke), so I find magnesium caps to make up perfectly for it. L-Carnitine: 588mg x 4 pills. the New Atkins book is the first source where Ilearned about Carnitine. It is an amino acid that helps metabolising fat, basically transporting the fat out of the fat cells. Everyone in a state of ketosis could use more of this. It also apparently helps a lot with brain activity and energy, especially the Acetyl l-carnitine version, though the L-Carnitine tartarate seems to be the preferred version for fat loss. In my case I have had Acetyl-l-carnitine in the last 6/8 months and I can tell given equal inputs in terms of food and water I do see a difference when I take 2400mg of carnitine per day. CoQ10: 200mg x 2. Suggested by the Atkins book as well as a fat transporter just like l-carnitine. CoQ10 can have a balancing effect on blood sugars and insulin, and may be helpful for reducing insulin resistance which ultimately can boost fat-burning. Dr Atkins tells of a Continue reading >>

7 Supplements That Help You Perform Better On A Low Carbohydrate Diet

7 Supplements That Help You Perform Better On A Low Carbohydrate Diet

In the past, there’s been several posts here on the site about how to practically implement a low carbohydrate diet. For example, a few months ago, I released the podcast: Is It Possible To Be Extremely Active and Eat A Low Carbohydrate Diet? (which incidentally, I’ll be revisiting very soon in an upcoming podcast with Peter Attia). I’ve also written the book Low Carbohydrate Diet For Triathletes, and produced these articles about how to avoid typical recommended carbohydrates dosages and instead eat a higher fat diet: -Can You Build Muscle On A Low Carbohydrate Diet? -Should You Eat Carbohydrates Before Exercise? –How I Ate A High Fat Diet, Pooped 8 Pounds, And Then Won A Sprint Triathlon. –The Hidden Dangers Of A Low Carbohydrate Diet –10 Ways To Do A Low Carbohydrate Diet The Right Way And a few days ago, Tim Olsen, the winner of the brutal Western States 100 Mile Run revealed he is a low carb athlete. But the reality is that it can be very, very difficult and uncomfortable to switch to a low carbohydrate or “ketogenic” diet if you don’t have the help of a few supplements – especially if you’re serious about performance in sports like triathlon, Crossfit, marathoning and other high-energy depleting events. So in this article, I’m going to tell you about 7 supplements that help you perform better on a low carbohydrate diet, along with a couple footnotes at the end of the article that I think you’ll find very interesting. —————————————– 1. Sodium. When you shift to a low carbohydrate or a ketogenic diet, your body loses storage carbohydrate, and also begins excreting sodium and water. When this happens, your blood pressure quickly drops, and much of the low energy that is attributed to “low blood sugar” when eat Continue reading >>

What Are Exogenous Ketone Supplements And Are They Worth The Cost?

What Are Exogenous Ketone Supplements And Are They Worth The Cost?

**all supporting articles are linked in text Great question. Yes we are seeing exogenous ketone supplements all over the place now largely because of the growing popularity of the ketogenic diet. Let’s get into what they do and how to use them. What are Ketones and What is Ketosis? Ketones are fatty acids that your liver produces in mass quantities when you are in a state of ketosis. There are two main ketones that we produce: beta-hydroxybutyrate (BHB) and acetyl-acetate (AcAc). AcAc is created first and get’s converted to BHB creating Acetone as a byproduct that gets released through your breathing. Your body’s preferred source of fuel for your brain is glucose, but if that were all our brains could survive on, we wouldn’t be here. Our primitive ancestors often saw shortages of food and blood glucose, so we developed the ability to burn ketones for fuel. So when our bodies are short on carbohydrate to supply blood glucose, our livers begin converting our fat stores into ketones. You are said to be in a state of nutritional ketosis when your blood ketones rise to between 0.5 and 5mM. To get into a natural state of ketosis, you need to do one of two things: 1) fast for several days to deprive yourself of glucose and kick your body into ketosis, 2) consume a strict high fat, moderate protein, very low carbohydrate diet for a period of 10-21 days ignorer to adapt into ketosis. To learn more about this process, you can get a free keto-adaptation guide by signing up for our newsletter at Exogenous ketone supplements provide a method of getting into short periods of nutritional ketosis without going through these arduous processes. There are two forms of exogenous ketones: esters and salts. As of the writing of this article, esters are still in the experimental phase Continue reading >>

Combine Nootropics & Ketosis For Peak Performance

Combine Nootropics & Ketosis For Peak Performance

Ketosis describes a metabolic state where the level of ketones in your bloodstream elevate and the body burns fat for energy. Ketosis may sound like a strange and exotic phenomenon, but it is quite natural - humans evolved to use fat as energy. Nowadays this seems weird because we are over-consumers of carbohydrate and live sedentary lifestyles. A state in which we are never short of a carb refuel. The rule of thumb for Nutritional Ketosis is that caloric intake is determined as follows: Carbohydrate (total, not “net”): less than 50 gm/day, but ideally closer to 30 gm/day Protein: up to 1 to 1.5 gm/kg, but ideally below about 120 gm/day Fat: to satiety People enter ketosis through some combination of intermittent fasting, endurance training, carbohydrate avoidance, increased fat consumption or ketone supplementation. Ketosis & Nootropics for Peak Mental Performance On some level, the brain-boosting power of ketosis is intuitive. In the evolutionary context, an organism without an abundance of energy sources had to be sharper and more focused to survive. I contend that ketosis can give people 'empty stomach intelligence.' The body burns stored fat for energy. This is good because excess stored fat is linked to reduced memory capacity and impaired learning. Ketosis returns the body to an optimal state. Just like a car getting a tune-up. During ketosis, the body relies on ketones (broken down fatty acid molecules) for energy throughout the body, including the brain. Think of this as switching the body's fuel from low-octane carbohydrate-based glucose to the high-octane fatty fuel it evolved to run on. Clinical studies have found that ketosis improves cognitive abilities like memory and reduces symptoms of Alzheimer's and epilepsy. Subjective reporting from n=1 biohacke Continue reading >>

Jimmy Moore’s N=1 Experiments: Nutritional Ketosis Day 121-150

Jimmy Moore’s N=1 Experiments: Nutritional Ketosis Day 121-150

I’ve just wrapped up the fifth month in my current n=1 testing of the concept known as “nutritional ketosis” and the interest in this has not waned a bit. In fact, many of my readers have even decided to take the plunge for themselves and started testing their blood ketones to see where they stand, too. I think a lot of people are just as shocked as I was (with a .3 mmol/L reading the first time I tested) because they thought they were doing everything right on their high-fat, low-carb nutritional plan. But perhaps they’ve fallen prey to some of the most common low-carb mistakes that seek to sabotage your efforts at attaining the optimal weight and health you so desperately desire. I sure did and now I’m correcting those thanks to the information I’ve obtained from this handy dandy little ketone meter. It’s not cheap to test your blood ketones on a daily basis (or TWICE daily as I have been), but the data you obtain about yourself is so invaluable. Even if you only test your blood once or twice a week, you’ll know more about how well you are doing on your healthy low-carb lifestyle from ascertaining the level of beta-hydroxybutyrate in millimolars than most of your fellow low-carbers. This is some pretty cool cutting-edge technology that’s available to us nowadays and it is opening the eyes of a lot of people right now. Knowledge is power and there are a lot more empowered people in the low-carb community these days. You don’t have to test necessarily to reach a state of nutritional ketosis. But it’s always good to know exactly where you stand so you can make appropriate changes to see the desired results. I recently shared an evaluation of the differences between the two major blood ketone meters — Precision Xtra and NovaMax Plus — so you can Continue reading >>

Top 5 Ingredients To Boost A Ketogenic Diet

Top 5 Ingredients To Boost A Ketogenic Diet

The ketogenic diet is one of the most popular dietary trends for a successful weight loss. It can also be helpful in boosting your overall health, allowing you to avoid carbohydrate crashes while maintaining high energy levels. If you’ve been considering beginning a ketogenic diet, supplementation can play a key role in helping you achieve ketosis while avoiding the dreaded “keto flu.” Let’s take a look at the top 5 ingredients that can help you maximize the benefits of a ketogenic diet. MCT Powder The ketogenic diet is all about increasing your fat intake while eliminating most carbohydrates. Your protein consumption will be moderate. One of the best ways to push your body into a ketogenic state is with medium chain triglyceride powder. Medium chain triglycerides are fatty acids that promote ketosis. Aside from being helpful for the ketogenic diet, MCT powder may also boost weight loss and decrease your risk for cardiovascular disease. (1-2) HMB Next up is beta-hydroxy beta-methylbutyrate, more commonly known as HMB. This metabolite of the essential amino acid, Leucine, may not push your body into a state of ketosis; however, it is necessary to protect lean muscle tissue. When you make the dietary changes to dramatically lower carbohydrate stores, you need to ensure that your body is able to do so without jeopardizing muscle tissue. Too much dietary protein can be used to make glucose and this is what you want to avoid. The solution is HMB. HMB can help to trigger protein synthesis while protecting and promoting lean muscle tissue without the need for high levels of dietary protein. (3-4) Ready to make your own ketogenic booster? Now you can with the Amino Z Supplement Builder! Mix HMB and MCT Powder along with several other ketogenic ingredients for keto succe Continue reading >>

The Low Down On Intermittent Fasting

The Low Down On Intermittent Fasting

To view the original article about the ketogenic diet and intermittent fasting, click here! I’ve been training since I’ve been about 13 years old, and I started by competing in powerlifting in the 1990s. Nutrition advice for powerlifters at the time went something like this: eat as much as you can as often as you can, even if you aren’t hungry. Normally, this was shortened to two words: eat more. I followed this advice throughout my high school years and later as I reentered the iron sports after my stint as a Marine Corps infantryman where it was pretty impractical. Given the fact that this was how I was brought up in strength training and fitness, I was naturally skeptical when I heard about intermittent fasting a few years ago. How could someone gain muscle, lose fat, and perform better by not eating? That being said, two things drove me to try it: I was broke and couldn’t afford the 8 meal a day bodybuilding diet I was doing, and I had ulcerative colitis and every time I ate I ended up running to the bathroom in excruciating pain. Since trying intermittent fasting in combination with a low carbohydrate ketogenic diet, I’ve never gone back to my old bodybuilding template. My ulcerative colitis is in remission, I have more energy throughout the day, I think better, and I have way more endurance than I ever did. I’m also stronger, leaner, and I’m able to retain muscle mass much better during fat loss training cycles. But how and why is this possible? The next few sections will take you through the reasons why and how intermittent fasting works. What is Intermittent Fasting? To begin, I want to clear the air on something. Intermittent fasting isn’t simply “not eating.” You have to eat some time, and if you don’t the result is malnutrition and event Continue reading >>

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