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L Carnitine And Ketosis

Keto Supplements: Which Supplements Should You Use While On The Ketogenic Diet?

Keto Supplements: Which Supplements Should You Use While On The Ketogenic Diet?

The ketogenic diet is currently one of the most popular diets in the fitness industry. Its simplicity and effectiveness have earned the diet a massive following, and it’s proven to be one of the few diet trends that can actually work to help you cut body fat and lose weight if you follow the plan as intended. While supplements aren’t necessary to follow the ketogenic diet, they can do a great deal to assist and enhance it. They not only help by keeping your nutrient intake aligned with the diet’s plan, but they can help you maintain better energy levels and better health overall. Cutting carbs to an extreme minimum alters several of your body’s natural processes, so taking certain supplements helps to “keep the peace” so-to-speak. When supplementing the ketogenic diet, your options are narrowed down quite a bit due to the requirements of the diet. In this article, we’ll discuss which supplements are most helpful as well as what purpose they serve within your diet plan. If you’re looking into keto supplements, you probably already know how the ketogenic diet works, but we’re going to briefly go over the process again so that we can refer back to it later in the article. This concept of the keto diet is to cut your carbs down to an extreme minimum and increase your protein and fat intake. This nutrient shift causes your body to turn to burning fats as an energy source instead of carbohydrates – a process called ketosis. When your body starts burning fats for energy, it creates an environment that is very conducive to weight loss, especially when coupled with exercise. The main operating principles of the ketogenic diet are low carbohydrates, high protein and fat. Although you can achieve these principles entirely by regular food intake, you may find yo Continue reading >>

Episode 10 – Medical Uses Of Ketogenic And Low Carb Diets With Ellen Davis

Episode 10 – Medical Uses Of Ketogenic And Low Carb Diets With Ellen Davis

Short summary: With guest Ellen Davis we discuss the many medical applications of ketogenic and low carb diets, all of which is explored in depth in her 3 books “Fighting Cancer with a Ketogenic Diet”, “The Ketogenic Diet for Type 1 Diabetes” and “Conquering Type 2 Diabetes with a Ketogenic Diet”. Show notes: • Ellen’s books “Fighting Cancer with a Ketogenic Diet”, “The Ketogenic Diet for Type 1 Diabetes” and “Conquering Type 2 Diabetes with a Ketogenic Diet” • Who should NOT follow a ketogenic diet [or fast]? o People with conditions relating to “inborn errors in the enzymes involved in lipid metabolism: from mitochondrial membrane long-chain fatty acids transport mechanism to beta-oxidation and Krebs cycle could be potentially fatal during fasting or KDs” (Paoli et al. 2014) o E.g.: porphyrias, primary carnitine deficiency, β-oxidation defects… o Caution: active gall bladder disease, impaired fat digestion, pregnancy and lactation o As George Henderson says (2015) …“a person with one of these [fatty acid oxidation or ketogenesis] disorders will have impaired metabolism of fatty acids when fasting, and will not produce ketones. Unless the condition is one treatable with L-carnitine, they may require a low-fat, high-carbohydrate diet […] The most frequently occurring mitochondrial respiratory disorders impair glucose, rather than fatty acid oxidation and are identified as indications for ketogenic diets” • Ketogenic and low carb diets are a powerful blood sugar and insulin normalizing therapy that is well suited for diabetes, both type 1 and type 2 • Ketogenic and low carb diets are also particularly interesting for treating cancer given the metabolic weak-spots that can be exploited in cancer cells • Epilepsy, Azheimer 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 >>

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 >>

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 >>

Natural Supplements For Good Health

Natural Supplements For Good Health

Here's a list of recommended natural supplements that you may want to consider adding to your ketogenic diet regimen. I have included the reasons why you would take these supplements, and any effects you might experience as your body gets used to them. Many of the reasons for taking these natural supplements have to do with supporting cellular respiration and reducing inflammation through increasing antioxidant intake. Having healthy mitochondria is the bedrock for good body health. If cellular respiration is well, than all the body systems will be well. Note of Caution: if you have a kidney or heart condition, or take medicines for blood pressure or cholesterol, please check with your doctor first before taking any of these supplements. Basic Recommended Supplements for Good Health A basic multivitamin. I take Nature Life's Mighty Mini Vite, because it offers just baseline levels. Taking 5000% of the daily requirement of any B-vitamin is not a good idea. Magnesium Citrate supplement (200-400 mg per day), would benefit just about everyone. CoQ10, which is a energy substrate, is also important, especially if you over 30 years old. Vitamin D is a critical vitamin in which many people are deficient. You should get your Vitamin D levels checked before starting supplementation. L-Carnitine is also helpful for burning fat more efficiently and support mitochondrial function. Probiotics for gut health. More on CoQ10 CoQ10 (100-300 mg per day): CoQ10, also known as Coenzyme Q10. CoQ10 is a powerful antioxidant and is the central molecule in the cellular process of creating energy. Your body makes its own supply, but as you age, the amount that is created internally decreases, hence the need for natural supplements. Without CoQ10, the cell mitochondria cannot function correctly, Continue reading >>

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 >>

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 >>

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 >>

Supplements And Ketogenic Diets – Facts And Myths

Supplements And Ketogenic Diets – Facts And Myths

Although not strictly necessary, most supplements and Keto work very well together. The only thing you have to be mindful of is the actual carbohydrate content of your supplements. Prefer those that contain very little or no carbs. Protein Powders Although not really needed if you are meeting your suggested protein intake with whole foods, Protein Powders (whey, beef, casein) are a quick and convenient way to increase protein intake. Aim for whey shakes that have less than 5g carbs per serving. Darthluiggi suggest between 20 to 25g Protein before your strength training sessions. Notes on quality of proteins and brands Before you buy any brand of protein (or any other supplement), check for the reputation or effectiveness of the brand. There have been various cases in which the product does not deliver as marketed. For notable cases, read up these posts: Pre-workout Supplements The best and “must have” supplement for serious muscle building is Creatine Monohydrate. Along with it, any supplement that contains Caffeine may help you focus and train hard. Creatine. If there is one supplement you should be taking, is Creatine. Yes, it works perfectly well with keto. No, it does not require carbs to function properly, nor you have to “load” it for it to work. Note that some people may be non-responders. It can cause water retention on some people, but really is not consequential for keto as you are probably losing water. Remember, you are aiming for fat loss, not total weight loss. According to the International Society of Sports Nutrition, creatine (monohydrate) is the most effective ergogenic (performance-enhancing) nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass during training. Source:Examine Continue reading >>

Ketogenic Supplements Reviews Fast & Safe Keto Products For Weight Loss

Ketogenic Supplements Reviews Fast & Safe Keto Products For Weight Loss

Ketogenic supplements are taking the world by storm and the right product can steady the balance of fats that your body needs to get your body into that state of ketosis. Those of you who have tried this form of weight loss before are probably more than aware of how hard it can be to first get your body to adapt to such a dramatic change in your daily intake of food, let alone without the help of a single exogenous ketone supplement. And the situation isn’t made any easier if you use a poor quality ketosis supplement because the wrong product may actually do you more harm than good. Bad quality ketosis supplements, have proven to lead to side-effects such as constipation and increased levels of cholesterol and triglycerides in men and women may also experience amenorrhea or other disruptions to the menstrual cycle. This is why it is really important to know what combination of compounds you are consuming, particularly while you are on this very strict diet, because the wrong balance can really mess with you in the long term. DO YOUR RESEARCH. I can't stress this point enough. This lifestyle change isn't for the faint hearted and you can't just wing it. It's a calculated exercise, which can lead to so many benefits. Check out the rest of this article so you can get up to speed, on how everything works and what powder or pill are actually out there and when you're finished go deeper and read our articles on the science behind this fascinating and our reviews on the best mix of exogenous ketone supplements out there in the market. Because without the knowledge and the right information, you'll never reach your goals and you may as well just keep eating that mash potato for dinner and club sandwich for lunch. Believe me, I stumbled onto this trend before it even blew up 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 >>

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 >>

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 >>

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 >>

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