The Ultimate Guide To A Ketogenic Diet
Time to talk Keto. A Ketogenic Diet is a diet with very low or no carbohydrates. Any guide we make will cover everything we can think of to make this the single best resource around, and due to that, you may want to skip some sections. Like always, we will start with the history of this famous diet, get into some science, and blow you away with all the practical advice you will ever need. For those who want to skip ahead, we included a quick table of contents for this very long (6,000 words or so) article. The Legendary Beginning of the Atkins Diet I very well could have made several articles on the Atkins Diet alone. Yes, this is a fad diet. Unlike most fad diets (Cabbage soup, I am looking at you), the ketogenic diet is based on science. Albeit, the sciece of just one study. The story goes like his, the future Dr. Atkins stumbled upon a study in the Jama network, a leading scientific research collective. After reading the study, which was designed to test fat loss on a medical diet, Dr. Atkins invented the Atkins Diet around 1958. My beef with Atkins is the connection of Atkins to real ketogenic science. The connection is a well-known study by Dr. Wishnofsky. The study proved a diet high in fat, and with moderate protein will cause weight loss. The Atkins Diet claim was that this study demonstrated that you could lose weight without a caloric deficit if you eat the right magic meats and fats. Wait, Lose Weight Without a Caloric Deficit? Atkins claimed that the study proved you could lose weight without a caloric deficit. Is it true? Partly. Including water weight you drop from ketosis, you can lose weight without a caloric deficit. My problem with this is Dr. Wishnofsky never said this. The study was not about some magic weight loss combination. (Yes, I link to the st Continue reading >>
Ketosis Makes Your Brain Work Better
Every morning for the last four and a half months, I’ve broken off a large chunk of grass fed butter (usually around 50 grams or just over three tablespoons) and a couple tablespoons of coconut oil and thrown them in a blender with my morning coffee. You might have heard of this idea, dubbed ‘bulletproof coffee’ and created by a guy called Dave Asprey. 1 (this essay was originally posted at Aaron’s blog HERE) You might ask why the hell somebody might want to put butter in their coffee, but all you’d be proving is that you haven’t tried it (because it tastes amazing) and according to Dave Asprey, apparently will help make you healthier, feel better, perform better, think better – everything short of give you superpowers. Now, I didn’t want to like Dave Asprey… he’s just a little bit too charming – especially once you realize he’s created a whole line of supplements and other consumables that meet his extra-special toxin-free super-executive standards. I tried his upgraded mycotoxin free coffee beans and didn’t notice any difference between them and any other local fancy-shmancy coffee I’ve purchased since – not that I doubt that some people are more sensitive to these toxins, I just didn’t notice a difference. Nevertheless, I do like him. He does a good podcast and he clued me into something that I previously would have thought was completely insane, but now am starting to think is key to keep my brain working optimally – eating a high fat diet. A diet that is high in fat (60-70% of calories), is almost by definition low in carbs, and this means that when eating a high fat diet, it is likely that one is at least partially and some of the time in a state of ketosis. For those of you who don’t know, ketosis is what it is called when the Continue reading >>
Is The Ketogenic Diet A Safe Way To Lose Weight? Reverse Diabetes? More?
CLICK HERE TO VIEW A SAMPLE OF WHAT’S INCLUDED If you’re looking to lose weight, manage your diabetes with lifestyle and diet choices or make some overall health changes starting with your diet, you may have heard about the ketogenic diet. – What is a ketogenic diet?The ketogenic diet is a high-fat, moderate-protein, very low-carb diet. This diet generates the production of ketone bodies which pass into the brain and replace glucose as an energy source. – What is ketosis? The ketogenic diet causes the body to produce small fuel molecules called “ketones” which are produced from the breakdown of fats in the liver. The source of fuel and energy for the brain is glucose. Ketones are an alternative fuel for the brain, used when blood sugar (glucose) is in short supply. Ketones are produced if very few carbs and only moderate amounts of protein are eaten. On the keto diet, glucose levels are exhausted and the body is prompted to give the brain energy through an alternative method, ketones. The body takes stored fat through the liver and produces ketones which is then used as fuel throughout the body, including the brain. When the body produces ketones, it is called ketosis. Exhausting the body of glucose on a ketogenic diet forces the body to run entirely on fat which burns stored fat more rapidly. – Ketogenic benefits: Lessen stomach problems PUT YOUR PATIENT ON A COMPLETE 30-DAY KETOGENIC DIET PLAN IN ONE-CLICK Dining Out on the Keto Diet 1. Look up the menu! The best practice for dining out keto is to look up the menu ahead of time. Plan ahead in order to determine what meal options on the menu will fit into your macronutrients for that day. Better yet, track your foods on the Track Food tab before you go out to confirm that your macros are set for the eveni Continue reading >>
The Keto Trap
Achieving ketosis and living a ketogenic lifestyle is a terrific way to accelerate weight loss, reverse health conditions such as type 2 diabetes and hypertension, and to improve mental and physical performance. But too many people are not aware that, because a ketogenic lifestyle means virtual elimination of carbs, you will deprive bowel flora of crucial prebiotic fibers. Long-term deprivation of prebiotic fibers will lead to metabolic distortions such as higher blood sugar and blood pressure, insulin resistance, higher triglycerides, sleep and mood disturbances, abdominal pain, constipation, and increased risk for colorectal cancer. You MUST therefore address prebiotic fibers, as discussed in the Undoctored book. About Undoctored: We are entering a new age in which the individual has astounding power over health–but don’t count on the doctor or healthcare system to tell you this. We draw from the health information of the world, collaborate, share experiences, collect data, and show how to apply new health tools to achieve levels of health that you may have thought unattainable. We do all this at a time when conventional healthcare costs have become crippling. The result: personal health that is SUPERIOR to that obtained through conventional means. We are Undoctored. Transcript: What do I mean by the keto trap? These are the sorts of conversations I have in my Undoctored book (Undoctored — Why Health Care Has Failed You And How You Can Become Smarter Than Your Doctor). Well, I’m a supporter of becoming ketotic, of having “physiological ketosis”. It’s a wonderful way to accelerate weight loss, reverse phenomena like insulin resistance and fatty liver, help diabetics become non-diabetic (Type 2 diabetics) — and lots of other conditions can reverse very r Continue reading >>
Ketosis: What Is Ketosis?
Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. Some people encourage ketosis by following a diet called the ketogenic or low-carb diet. The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates. Ketosis is also commonly observed in patients with diabetes, as the process can occur if the body does not have enough insulin or is not using insulin correctly. Problems associated with extreme levels of ketosis are more likely to develop in patients with type 1 diabetes compared with type 2 diabetes patients. Ketosis occurs when the body does not have sufficient access to its primary fuel source, glucose. Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid. As ketone levels rise, the acidity of the blood also increases, leading to ketoacidosis, a serious condition that can prove fatal. People with type 1 diabetes are more likely to develop ketoacidosis, for which emergency medical treatment is required to avoid or treat diabetic coma. Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores. What is ketosis? In normal circumstances, the body's cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including: sugar - such as fruits and milk or yogurt starchy foods - such as bread and pasta The body breaks these down into simple sugars. Glucose can either be used to fuel the body or be stored in the liver and muscles as glycogen. If there is not enough glucose available to meet energy demands, th Continue reading >>
Reversal Of Diabetic Nephropathy By A Ketogenic Diet
Go to: Introduction While intensive insulin therapy and other interventions slow the development of diabetic complications , there is far less evidence that these interventions reverse diabetic complications. For example, tight glucose control prevented the development of nephropathy (as indicated by proteinuria) in a rat model of Type 1 diabetes, but did not reverse nephropathy once proteinuria had developed . Thus there is a general consensus that diabetes is associated with progressive and cumulative processes that are much more amenable to retardation than to reversal. Nevertheless, from a clinical perspective, reversing pathologies associated with diabetes would be far more valuable than simply delaying their onset. We have proposed that both diabetic complications and age-related pathologies develop due to a progressive and cumulative effect of glucose metabolism that produces a bistable hysteretic effect on gene expression . In addition to glycolytic enzymes that would be expected to produce oxidative stress , glucose metabolism also induces a variety of molecular responses such as thioredoxin-interaction protein  and p65  that could plausibly contribute to nephropathy. Indeed, the latter induction is persistent, even after normalization of glucose, thus exemplifying glucose-induced hysteresis and its clinical correlate, metabolic memory, including in nephropathy . Furthermore, based particularly on detailed analysis of the hysteretic behavior of the lac operon , , we have hypothesized that sufficiently prolonged and robust reduction in glucose metabolism or molecular responses to glucose metabolism may reverse this bistable molecular state, leading to reversal of pathology . While examining basic mechanisms mediating molecular respo Continue reading >>
The Starvation Diet That Can Reverse Type Two Diabetes: How Dramatic Weight-loss Could Lower Blood-sugar Levels
One of the most effective ways to tackle type 2 diabetes is to lose weight, and it seems that dramatic weight loss may be particularly beneficial for blood-sugar levels. This surprising effect was first seen in patients who had undergone weight-loss (bariatric) surgery. As well as losing weight, many also reversed their diabetes. We will look at surgery on the next page, but there may be ways to replicate these benefits without major surgery — the answer may be as simple as a drastic, short-term diet. This is very much cutting-edge thinking and is the brainchild of Professor Roy Taylor, director of Newcastle Magnetic Resonance Centre at Newcastle University. Inspired by the diabetes-reversing effects of bariatric surgery, he decided to investigate the impact of a short-term, low-calorie diet on type 2 diabetes, using regular MRI scans to record exactly what was going on in the body. What he found could help to transform the health of many people with type 2 diabetes, even those who have had it for years. In a study published in 2011, he took 11 people with newly diagnosed type 2 (defined as being diagnosed in the previous four years) and gave them liquid diet formula. This provided 600 calories and was formulated so they received the right amount of nutrients. They also had around 200 calories of non-starchy vegetables such as broccoli and spinach — these provided fibre usually obtained from carbs, which were excluded from the diet. After a week, MRI scans showed the fat around their livers had dropped by 30 per cent; furthermore, their blood-sugar levels were normal. At the end of the eight-week trial, fat levels in the pancreas had also plummeted and they were producing insulin again. Participants also lost an average of 2st 5lb (15kg). At a follow-up scan three m Continue reading >>
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The Many Benefits Of Ketosis
Along with living an alkaline lifestyle, one of the key principles of my Magic Menopause hormone reset program is eating a ketogenic-friendly diet. This diet puts your body in a fat-burning state called ketosis. My program’s Keto-Alkaline™ Diet includes ketogenic methodologies. It also incorporates the “reality of everyday life” into one’s diet. I’ll explain what I mean about this in just a moment. First, for those of you who aren’t familiar with ketosis, let me give you a short overview. A ketogenic diet is a diet which is low in (unhealthy) carbs and high in (healthy) fats and (healthy) protein. So how does a ketogenic diet work so well at supporting fat loss and other health benefits? It’s really a simple concept at the surface, a bit more complex when you look at the actual physiology. Ketosis is all about what your body uses as fuel. Eating high carbs = high blood glucose (sugar), high insulin, stored fat… and low fat burning, low metabolism and belly fat. Your body’s fuel source is glucose, not fat. Let me explain. When you eat carbs your body’s blood glucose increases and spikes your blood sugar. Your body releases more insulin as a reaction to elevated blood glucose levels. Insulin is produced to get the glucose from your body and into the cells. There it gets converted to energy. Your body burns the glucose to make its energy and then insulin tells the cells to store their energy as carbs or fat (the unhealthy and dreaded belly fat). When you eat a lot of carbs on an ongoing basis (like many Americans do, eating a lot of processed foods, sugar, alcohol, soda and such!) insulin is continually stimulated. This can lead to a health condition called insulin resistance, where the cells start to resist the insulin. When this happens, your blood Continue reading >>
From One Physician To Another: To Reverse Type 2 Diabetes, Start By Flipping The Pyramid
“Type 2 diabetes is a chronic and progressive disease,” I used to tell my Type 2 diabetes patients. The best I could do was encourage them to eat right and to exercise, while adding more and more prescriptions over the years. My entire view on type 2 diabetes has shifted. I’ve spent the last few years helping patients reverse their diabetes, regain energy, and feel better. Taking my patients off of their medications feels really good. To reverse type 2 diabetes safely and sustainably, we need to flip the food pyramid upside down, prescribing patients with type 2 diabetes a low carb, high fat diet administered under medical supervision. A low carb, high fat diet puts patients into nutritional ketosis, a metabolic state of burning fat and using ketones rather than glucose for energy. Nutritional ketosis is clinically proven to directly reduce blood glucose (as measured by A1C and blood glucose readings), improve insulin sensitivity (as measured by HOMA-IR), and reduce inflammation (as measured by CRP). A clinical trial showed that with nutritional ketosis, health coaching, and medical supervision, 56% of patients were able to lower their HbA1c below the diagnostic threshold for type 2 diabetes in 10 weeks. 87% of patients who began the clinical trial on insulin were able to reduce or eliminate insulin entirely.1 I’m saying “reversed” rather than “cured” because type 2 diabetes is reversible but it may resurface without maintenance. Nutritional ketosis, bariatric surgery, and hypocaloric diets show clinical evidence of diabetes reversal, including reduced or eliminated diabetes medications. However, nutritional ketosis is the most effective treatment for sustainably reversing type 2 diabetes because patients can stick with it. At six months, 89% of patients Continue reading >>
Nutrition & Meal Replacement Programs
The nutrition and meal replacement programs at NYU Langone’s Weight Management Program are designed for you to lose weight safely, conveniently, rapidly, and comfortably, without hunger, pills, or shots and while under clinical supervision. We offer two options for nutrition-focused weight loss. The New You program, created by Dr. Holly Lofton, offers doctor-supervised meal replacement as well as a healthy meal of your choice each day. The Dietitian Led Weight Loss Program is supervised by a registered dietitian, and combines meal replacement items with a diet focused on well-balanced meals. About the New You Program New You is a medically supervised weight management program. Depending on the plan you choose, it includes three to five meal replacements per day, along with one meal consisting of lean protein and flavorful, filling vegetables. This daily meal is made up of 300 to 600 calories, depending on your gender and weight. Each meal replacement is comprised of 27 grams of whey protein and 10 grams of carbohydrates. The essence of the program is to learn how to keep hunger at bay by using behavioral tools and low-glycemic, high-protein foods at every meal. Dr. Lofton's goal is to help each patient to develop his or her unique eating lifestyle, which promotes sound cardiovascular, behavioral, and nutritional health. As part of the program, you are required to meet biweekly with a member of our medical team, which includes Dr. Lofton, a physician assistant, nurse practitioner, or registered dietitian. We also provide you with nutritional and behavioral support. Support groups designed to maximize your weight loss potential, help you make lifestyle changes, and reinforce the nutritional aspects of weight loss are also available to all New You™ members. New You is Continue reading >>
Ketosis: Metabolic Flexibility In Action
Ketosis is an energy state that your body uses to provide an alternative fuel when glucose availability is low. It happens to all humans when fasting or when carbohydrate intake is lowered. The process of creating ketones is a normal metabolic alternative designed to keep us alive if we go without food for long periods of time. Eating a diet low in carb and higher in fat enhances this process without the gnawing hunger of fasting. Let’s talk about why ketones are better than glucose for most cellular fuel needs. Legionella Testing Lab - High Quality Lab Results CDC ELITE & NYSDOH ELAP Certified - Fast Results North America Lab Locations legionellatesting.com Body Fuel Basics Normal body cells metabolize food nutrients and oxygen during cellular “respiration”, a set of metabolic pathways in which ATP (adenosine triphosphate), our main cellular energy source is created. Most of this energy production happens in the mitochondria, tiny cell parts which act as powerhouses or fueling stations. There are two primary types of food-based fuel that our cells can use to produce energy: The first cellular fuel is glucose, which is commonly known as blood sugar. Glucose is a product of the starches and sugars (carbohydrates) and protein in our diet. This fuel system is necessary, but it has a limitation. The human body can only store about 1000-1600 calories of glucose in the form of glycogen in our muscles and liver. The amounts stored depend on how much muscle mass is available. Men will be able to store more because they have a greater muscle mass. Since most people use up about 2000 calories a day just being and doing normal stuff, you can see that if the human body depended on only sugar to fuel itself, and food weren’t available for more than a day, the body would run Continue reading >>
Is There A Dark Side Of Ketosis?
I can’t remember what appetizer she pointed to, but the woman sitting to the left of me said this so casually, and several folks at the table knew exactly what she meant, confirming what I’d long suspected: Ketogenic diets have officially gone mainstream – or recognizable at a party mainstream at least – in 2017. Let’s back up and demystify ketosis, which simply means you’re utilizing ketone bodies – more commonly called ketones – rather than glucose as your body’s primary fuel. Just like your car uses gasoline, your body needs fuel. That usually means glucose. But let’s say you’re on a very-low carbohydrate, higher-fat diet. Your body doesn’t get a lot of glucose, which primarily comes from carbohydrate and to a lesser degree protein. That means your liver’s backup glucose (glycogen) also becomes in short supply. Unlike your car, your body doesn’t just shut down. Thankfully, you have an alternative fuel source called ketones. Ketones are organic compounds your liver always makes. You’re cranking out ketones right now as you read this. During starvation or (more likely) when you restrict carbohydrate and increase fat intake, your body uses ketones as its primary fuel. In other words, when your body doesn’t receive or can’t make enough glucose, it shifts to this alternative fuel. Almost every organ can utilize ketones except for your red blood cells (which don’t have ketone-metabolizing mitochondria) and liver. Your liver, in fact, does the heavy lifting. This hardworking organ metabolizes fat into three ketone bodies: acetoacetate (ACA), beta-hydroxybutyrate (BHB), and acetone.(1) BHB is the first substrate that kicks ketosis into action. Among its benefits, BHB reduces chronic inflammation and restores healthy inflammation levels. In Continue reading >>
The Benefits Of Ketosis: How You Can Rapidly Reduce Body Fat While Preventing Diabetes, Metabolic Syndrome, Cancer, And Heart Disease
Advisory: This article discusses the ketogenic diet. There are many benefits of this diet, but it’s important to seek advice of a medical professional before entering into a ketogenic diet. When following a strict ketogenic diet, it’s critical to remain closely monitored during the process. Children along with adults taking medications or have existing conditions such as high blood sugar or diabetes must be closely monitored. If you’ve been reading articles in the health and wellness realm over the last couple of years, you’ve probably started seeing the ketogenic diet and the term ketosis popping up more and more. It’s possible that you’ve tried the diet or are following some version of the diet now. This controversial diet, due to the high fat/low carbohydrate ratio, was originally developed for epilepsy patients in the 1920’s by researchers at Johns Hopkins Medical Center. Researchers found that fasting, especially fasting from carbohydrates, helped reduce seizures in patients and had positive effects on body fat, blood sugar, cholesterol and hunger levels. The diet re-emerged over the last several years after a 2014 review in the International Journal of Environmental Research and Public Health brought to light that the ketogenic diet results in effective weight loss and improvement in cardiovascular health. Since then, studies have found that the ketogenic diet can help combat cancer as well as other serious chronic health issues. How Does the Ketogenic Diet Work? The diet is designed to enter the body into a state of ketosis, which is a metabolic state where the body and brain runs off of ketones rather than glucose. Our bodies normally run on glucose (or sugar) for energy. We cannot make glucose and only have about 24 hours stored in our bodies. Onc Continue reading >>
When Not To Be On A Ketogenic Diet
When Not To Be on a Ketogenic Diet 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 or keto adapted, when the body has adapted to run off of fatty acids/ketones at rest. This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. It also improves cellular healing and mitochondrial biogenesis which supports stronger and healthier cells. All of this leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2). Where Ketosis Can Be Extremely Beneficial There are certain cases, where I typically recommend a ketogenic diet as the research appears to support that ketosis significantly improves the functionality of these individuals. Overweight or Obese Neurodegenerative Conditions such as dementia, Alzheimer’s and Parkinson’s Most Cancers but especially those of the brain, nervous system and blood (leukemia) Chronic Pain Seizure Disorders Non-Elite athletes or individuals looking for higher mental & physical performance The final one is the area that I and many others who have pursued a state of ketosis fall into. At this point in my life, I have no chronic diseases, I feel great 99% of the time, but I am always looking to improve my productivity and performance. I have found being in mild-ketosis to be one of the best ways to improve my energy, mental acuity, creativity, physical strength and overall life performance. There is no one diet that works perfectly for everyone. Ketosis has the potential to benefit everyone, but under unique circumstances it would not be warranted. Here are a list of special cases where long-term st Continue reading >>
Ketoacidosis Versus Ketosis
Some medical professionals confuse ketoacidosis, an extremely abnormal form of ketosis, with the normal benign ketosis associated with ketogenic diets and fasting states in the body. They will then tell you that ketosis is dangerous. Testing Laboratory Microbiology - Air Quality - Mold Asbestos - Environmental - Lead emsl.com Ketosis is NOT Ketoacidosis The difference between the two conditions is a matter of volume and flow rate*: Benign nutritional ketosis is a controlled, insulin regulated process which results in a mild release of fatty acids and ketone body production in response to either a fast from food, or a reduction in carbohydrate intake. Ketoacidosis is driven by a lack of insulin in the body. Without insulin, blood sugar rises to high levels and stored fat streams from fat cells. This excess amount of fat metabolism results in the production of abnormal quantities of ketones. The combination of high blood sugar and high ketone levels can upset the normal acid/base balance in the blood and become dangerous. In order to reach a state of ketoacidosis, insulin levels must be so low that the regulation of blood sugar and fatty acid flow is impaired. *See this reference paper. Here's a table of the actual numbers to show the differences in magnitude: Body Condition Quantity of Ketones Being Produced After a meal: 0.1 mmol/L Overnight Fast: 0.3 mmol/L Ketogenic Diet (Nutritional ketosis): 1-8 mmol/L >20 Days Fasting: 10 mmol/L Uncontrolled Diabetes (Ketoacidosis): >20 mmol/L Here's a more detailed explanation: Fact 1: Every human body maintains the blood and cellular fluids within a very narrow range between being too acidic (low pH) and too basic (high pH). If the blood pH gets out of the normal range, either too low or too high, big problems happen. Fact 2: The Continue reading >>