The Basic Ketogenic Diet
Note: Please note that if you are interested in a Ketogenic Diet used to treat Epilepsy or Pediatric Epilepsy, please start at Johns Hopkins who are the pioneers in this field. The wikipedia page for the Ketogenic Diet diet also has information on the diet as it relates to treating epilepsy. The diet below is simply for rapid and effective weight loss and uses a 1 to 1 fat to protein ratio rather than the 4 to 1 fat to combined protein and carbs ratio of the Ketogenic Diet pioneered by Johns Hopkins used to treat epilepsy. [wp_ad_camp_3] Disclaimer: I am neither a doctor nor self proclaimed nutrition expert so please consult your doctor before starting any diet or taking any action that affects your health and wellbeing. After finishing Gary Taubes latest book, which seems to have rapidly become the cornerstone of a new approach to nutrition, I’ve become very interested in the Ketogenic diet. The speed of weight loss I’ve seen is incredible and my energy level has remained high. The science behind a ketogenic diet is solidly backed up by Taubes research published in “Good Calories, Bad Calories” and “Why we get fat“. According to Taubes’ research, it may also be the only way for people who have become severely insulin resistant, to effectively lose weight. The Ketogenic diet has always lived on the fringes of diet lore and has been seen as extreme. But the reality is that the low glycemic index diet (Low GI Diet) is effective because it is close to, but not quite, a ketogenic diet. Other diets like the South Beach Diet are also only effective because of the reduction in carbs and consequently insulin levels. The science behind this diet looks solid and it is part of the massive shift in nutrition research we’ve seen in the last few years. Prominent sport Continue reading >>
Keto Shopping List (with The Carb Count For Every Food)
If you plan to start a ketogenic diet, then you might be feeling some confusion over which foods to eat. With this in mind, this article provides a keto shopping list featuring the best foods. You can see the carbohydrate content and net carbs clearly listed for each food. This knowledge will allow you to plan for precisely how many carbs you consume. As a general guide, the upper limit to stay in ketosis is approximately 50g carbohydrate per day (1). Keto Shopping List Below you will find some tables showing the best ketogenic foods along with the number of carbs they contain. These tables spread over ten different categories, which include: Dairy Fruit Meat Nuts Oils and Fats Poultry Seafood Seeds Vegetables Everything else (such as sauces, snacks, and condiments) About the Carb Count For all keto foods, the carb count is per 100g. ‘Total carbs’ refers to the overall amount of carbohydrate in the food. In contrast, ‘net carbs’ means the amount of non-fiber carbohydrate in the food—the carbs that are digestible. Some foods can be high in carbohydrate but very low in net carbs (such as cacao), while others can be the opposite. Sources Nutrition data and the USDA Food Database are the sources for all nutrition values. Dairy Keto Foods Almost every dairy food is an excellent choice for a keto diet, but be careful to buy real dairy. By this, I mean that a yogurt full of added sugar and chocolate rings is not going to be beneficial for health. Also, while full-fat milk is a perfectly healthy food, there is approximately 5g lactose (milk sugars) per 100ml. With this in mind, don’t go overboard with drinking milk if you are trying to do a ketogenic diet. For instance, a big glass of milk would be almost half of your daily carb limit. Food Total Carbs Net Carbs But Continue reading >>
Metabolism And Ketosis
Dr. Eades, If the body tends to resort to gluconeogenesis for glucose during a short-term carbohydrate deficit, are those who inconsistently reduce carb intake only messing things up by not effecting full blown ketosis? If the body will still prefer glucose as main energy source unless forced otherwise for at least a few days, is it absolutely necessary to completely transform metabolism for minimal muscle loss? Also, if alcohol is broken down into ketones and acetaldehyde, technically couldn’t you continue to drink during your diet or would the resulting gluconeogenesis inhibition from alcohol lead to blood glucose problems on top of the ketotic metabolism? Would your liver ever just be overwhelmed by all that action? I’m still in high school so hypothetical, of course haha… Sorry, lots of questions but I’m always so curious. Thank you so much for taking the time to inform the public. You’re my hero! P.S. Random question…what’s the difference between beta and gamma hydroxybutyric acids? It’s crazy how simple orientation can be the difference between a ketone and date rape drug…biochem is so cool! P.P.S. You should definitely post the details of that inner mitochondrial membrane transport. I’m curious how much energy expenditure we’re talkin there.. Keep doin your thing! Your Fan, Trey No, I don’t think people are messing up if they don’t get into full-blown ketosis. For short term low-carb dieting, the body turns to glycogen. Gluconeogenesis kicks in fairly quickly, though, and uses dietary protein – assuming there is plenty – before turning to muscle tissue for glucose substrate. And you have the Cori cycle kicking in and all sorts of things to spare muscle, so I wouldn’t worry about it. And you can continue to drink while low-carbing. Continue reading >>
How Many Grams Of Carbs Keep The Average Person Out Of Ketosis?
I realize that this is highly variable, but what number of grams have you guys found to be the threshold? I suppose if you are right at the threshold, you'll be passing in and out of it, so maybe we'd want a 10g buffer or something? Personally, I'd like to stay outside of it, but only just, and am wondering what the general rule of thumb is these days. I do strength-increasing workouts and walk around a lot, but I avoid what most consider to be "exercise." 1 Worst Carb After Age 50 If you're over 50 and you eat this carb, you will never lose belly fat. HealthPlus50 I was at 3 servings of fruit a day for a while (roughly 75g of carbs) but feel like I might be able to go a little lower. I think the 3 cups (pre-cooked) of steamed spinach would add a largely negligible amount. The 50g of natto per day has something like 5-7g. No other beans or legumes to speak of. Continue reading >>
Sort b A professional designation that requires a minimum of a bachelor's degree in nutrition, completion of a supervised clinical experience, a passing grade on a national examination, and maintenance of registration with the American Dietetic Association A. Overt symptom B. Registered dietitian (RD) C. Center for Disease Control and Prevention (CDC) D. Covert symptom Continue reading >>
What Happens When You Eat Nothing But Bacon For 30 Days Straight? [interview]
Meet Dan Quibell, the man behind The Bacon Experiment, a 30-day bacon fast (or feast…?). For 30 days straight, Dan consumed nothing but bacon, and the results will shock you! The Bacon Experiment came into my radar through a Facebook group focused on the ketogenic lifestyle. This was all around the time I had just got back on the keto wagon; the timing really couldn’t have been more perfect. While I found the experiment to be a bit extreme, I was intrigued and inspired by the determination displayed and the results achieved. I felt a genuine sense of camaraderie among the folks in his group. It’s a community of like-minded low carb folks that encourage and motivate each other. If you’ve got a Facebook, you’ve got to go check it out! And for those interested in conducting your own bacon experiment, you can download this free PDF walk-through and guidelines to ensure you are on the right track. Recently, I reached out to Dan for an interview to pick his brain about The Bacon Experiment and ketogenic living. He graciously agreed! Thank you so much for taking the time to answer my questions, Dan. Walk me through The Bacon Experiment step-by-step. What were your goals and expectations going into this? Dan: The Bacon Experiment was me eating nothing but bacon for an entire month. Two pounds of bacon, or roughly 30 pieces, every day. The goal here was to get people’s attention using BACON, then try to teach them something about low carb and ketogenic diets and all the benefits that come with it. Cutting out carbs has been life-changing for me, and I wanted others to benefit as well. I expected that even though I was eating 2500 calories a day, an increase of 500 calories a day for me, that I would not gain much weight, I already knew that eating fat and protein doe Continue reading >>
- What Can You Eat If You Have Diabetes? Foods To Eat & Avoid
- Could going low-carb help you fight off diabetes? The usual advice for Type 2 is to eat plenty. But now a number of patients and doctors are leading a growing rebellion
- 6 Fruits to Eat That Prevent Type 2 Diabetes & One to Avoid – But There Is A Catch…
How Many Carbs Per Day For A Diabetic?
Did you know that one of the most commonly asked questions we get is: how many carbs per day is best for a diabetic to eat? No doubt that's why you're here reading this as well, right? And like many other people you may be totally confused by that question. That's not surprising because the amount of carbs recommended does vary depending on where you read it. Why is this? Well, there is no specific recommendation for carbs, that's why there are so many different numbers. However, there is good scientific evidence to suggest what's best. But unfortunately, that information is not getting out to the public (to YOU) as fast as it should. Luckily though, here at Diabetes Meal Plans, we pride ourselves on sharing up-to-date evidence-based info because we want you to get the best results. And we're proud to say what we share works: Sheryl says: “My doctor’s report was best ever: A1c was normal for the first time since I was diagnosed diabetic in 2007; My LDL was 60; my total cholesterol was 130. My lab results were improved across the board. Best news: I am taking less diabetic meds, and my weight is within 5 lbs of normal BMI. I am a believer in what you have written, and I’m grateful to have a site I can trust.” Here at Diabetes Meal Plans we encourage a low carb diet because research shows that lower carb diets produce far more effective results than traditional low fat diets. As you read on, be prepared to have some of your longheld diet beliefs shattered. But also be prepared to be amazed by the possibilities. Because with a few dietary changes, you can reverse* your diabetes and live your life anew! Rethinking ‘Mainstream' Carb Recommendations Over the years it’s been pretty common practice to recommend a low fat, high carbohydrate diet to people with type 2 Continue reading >>
130g Carbs/day Rda
For my first review of nutrition guidelines, I grade the Institute of Medicine of the National Academies based on its carbohydrate Recommended Daily Allowance (RDA), the Academy of Nutrition and Dietetics (formerly the American Dietetic Association), and the American Diabetes Association (ADA). The AND says everyone should eat a minimum 130 grams of carbohydrate a day. The American Diabetes Association cites the IoM carbohydrate RDA of 130 g a day and has no position on the maximum amount of carbs diabetics should eat. Isn’t diabetes a disease of carbohydrate metabolism? Isn’t this like telling lung cancer patients to smoke a minimum number of cigarettes a day, and no maximum? One would think that AND and ADA must have a good reason for citing this RDA. Dr. Richard Bernstein, the pillar of the low carb diabetes treatment movement, says diabetics should eat no more than 30 grams a day of carbohydrate, and that we’d do better if we went even lower. I thought there must be something he was missing for the American Diabetes Association to cite 130 g/day as a MINIMUM for diabetics, and no maximum! So I went looking for the justification for the carbohydrate recommendations coming from AND and ADA. It turns out that AND and the ADA both rely on the carbohydrate RDA “set” by the august Institute of Medicine (IoM) of the National Academies, a U.S. government body, as the source for their 130 grams/day minimum carbohydrate requirement. In rocket science parlance, we call this a root cause – everyone relies on the same source for how much carbohydrate we should eat. The carbohydrate RDA came from IoM. So how did IoM come up with it? Is there some essential nutrient that we can get only if we eat this much carbohydrate? Was the consequences of eating this much carbohyd Continue reading >>
How Many Carbs Should You Eat?
Could there possibly be a more controversial topic than how many carbs we should be eating?! One of the perks of following a Paleo framework is that when we maximize nutrient density (see The Importance of Nutrient Density) and eat high-quality foods from both the plant and animal kingdom, other elements of diet, like macronutrient ratios, tend to fall into place without us needing to obsessively count fat or carb grams. Still, considering how much bad press carbohydrates tend to get (as well as the tendency for the media—and even some leaders within the Paleo movement itself—to mis-portray Paleo as being low carb), a great deal of confusion exists surrounding optimal carb intake. What’s the scoop? The short answer is… it depends! It depends on what our goals are, how far away we are from those goals, how active our lifestyles are, how well we sleep, how well-managed our stress is, and what health issues we might be dealing with. All of these factors can influence the healthiest level of carbs for our specific situation. The AIP Lecture Series is a 6-week video-based, self-directed online course that will teach you the scientific foundation for the diet and lifestyle tenets of the Autoimmune Protocol. But, while there’s no one-size-fits-all recommendation we can all safely shoot for, we can definitely pull together some guidelines based on available evidence. Hunter-Gatherer Intakes Let’s start with hunter-gatherers! According to Loren Cordain’s 2000 publication, “Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets” (which analyzed ethnographic data for 229 hunter-gatherer societies), the majority of hunter-gatherer populations ate between 22 and 40% of their diets as carbohydrates. That translates to Continue reading >>
How Many Carbs Per Day On A Low-carb Ketogenic Diet?
Although my initial plan was to include this post in All You Need to Know About Carbs on Low-Carb Ketogenic Diet, I decided it deserves to be discussed separately. How Many Carbs per Day to Stay in Ketosis? As described in my post How Does the Ketogenic Diet Work? Weight Loss and 3 Main Effects of Ketosis, weight loss on a ketogenic diet is achieved by limiting the daily intake of net carbs and getting your body in a metabolic state known as ketosis. While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 20 to 100 grams per day (and very rarely over 100 grams per day). Most people, who have experienced ketosis, claim to have reached that state at about 20-50 grams of net carbs per day. I'd suggest you start at 20-30 grams and see how you can adjust it for your needs. There are two ways to find your ideal net carbs intake: Low to high method Start from a low level of net carbs to ensure you quickly enter ketosis (~ 20 grams of net carbs per day). When you detect ketosis after about 2-3 days, start adding net carbs (about 5 grams each week) until you detect a very low-level or no ketones (using Ketostix or blood ketone meter). This is usually the most reliable and quickest way to discover your net carbs limit. It could be a bit hard the first couple of days, as you have to give up almost all carbs from one day to another but it will be worth it. This method is highly recommended. High to low method Assuming you're not in ketosis, start from a relatively high level of net carbs (~ 50 grams) and keep reducing (about 5 grams each week) until you detect presence of ketones. This is a less difficult approach but not recommended, as you may spend a long time out of ketosis before you find yo Continue reading >>
Why Weight Watchers Is Actually A Low Carb Diet
Invariably I get asked the question, “If carbohydrates are so bad, why did [so-and-so] lose weight on the [such-and-such] diet?”, where “such-and-such” diet is not a “low-carb” diet. Obviously, this is an important question and a pretty complex one. There are several layers to this and, frankly, there are some things we can’t fully explain – I’ll always acknowledge this. That said, many of the successes (at least weight-wise, though hopefully by now you realize there is much more to health than just body composition) of popular diets can be explained by a few simple observations. Above is a list of this year’s most “popular” diets, according to Consumer Reports. Popularity, of course, was determined by a number of factors, including compliance with current government recommendations (sorry Atkins), number of people who have tried the diet, and reported success on the diets. So it’s actually quite misleading when the report says it’s reporting on the “most effective diets.” Keep in mind the average American (i.e., at baseline) consumes about 2,500 to 2,700 calories per day (different sources, from NHANES to USDA will give slightly different numbers for this, but this range is about correct), of which about 450 grams (about 1,750 calories worth or about 65% of total caloric intake) comes from carbohydrates. You can argue that those who are overweight probably consume an even greater amount of carbohydrates. But for the purpose of simplicity, let’s assume even the folks who go on these diets are consuming the national average of approximately 450 grams of carbohydrate per day (in compliance with governmental recommendations, as a percent of overall intake). Take a look again at the figure below, which shows you how many calories folks are Continue reading >>
5 Most Common Low-carb Mistakes (and How To Avoid Them)
A few months ago, I read a book called The Art and Science of Low-Carbohydrate Living. The authors are two of the world's leading researchers on low-carb diets. Dr. Jeff S. Volek is a Registered Dietitian and Dr. Stephen D. Phinney is a medical doctor. These guys have performed many studies and have treated thousands of patients with a low-carb diet. According to them, there are many stumbling blocks that people tend to run into, which can lead to adverse effects and suboptimal results. To get into full-blown ketosis and reap all the metabolic benefits of low-carb, merely cutting back on the carbs isn't enough. If you haven't gotten the results you expected on a low-carb diet, then perhaps you were doing one of these 5 common mistakes. There is no clear definition of exactly what constitutes a "low carb diet." Some would call anything under 100-150 grams per day low-carb, which is definitely a lot less than the standard Western diet. A lot of people could get awesome results within this carbohydrate range, as long as they ate real, unprocessed foods. But if you want to get into ketosis, with plenty of ketoness flooding your bloodstream to supply your brain with an efficient source of energy, then this level of intake may be excessive. It could take some self experimentation to figure out your optimal range as this depends on a lot of things, but most people will need to go under 50 grams per day to get into full-blown ketosis. This doesn't leave you with many carb options except vegetables and small amounts of berries. If you want to get into ketosis and reap the full metabolic benefits of low-carb, going under 50 grams of carbs per day may be required. Protein is a very important macronutrient, which most people aren't getting enough of. It can improve satiety and incr Continue reading >>
How Many Carbohydrates Do You Need?
A perennial question, argument and debate in the field of nutrition has to do with how many carbohydrates people should be eating. While the nutritional mainstream is still more or less advocating a large amount of daily carbohydrate (with fat being blamed for the health problems of the modern world), groups often considered at the ‘fringe’ of nutrition are adamant that carbohydrates are the source of all evil when it comes to health, obesity, etc. They advocate lowering carbohydrates and replacing them with dietary protein, fat or both. This is a topic that I discussed in some detail in Carbohydrates and Fat Controversies Part 1 and Carbohydrate and Fat Controversies Part 2 and I’d recommend readers take a look at those for a slightly different look at the issue than what is discussed here. Arguments over recommended carbohydrate intake have a long history and it doesn’t appear to be close to ending any time soon. Typical mainstream recommendations have carbohydrates contributing 50% or more of total calories while many low-carbohydrate advocates suggest far fewer (ranging from the 40% of the Zone diet to close to zero for ketogenic diets). This article looks at the topic in detail. And while I originally wrote it quite a while back (some of you have probably seen it before), it was nice going over it with fine toothed comb for an update. While the majority of it stands up well over time, I was able to make some slight changes to the values, along with removing some original stuff that wasn’t really relevant. Enjoy. Introduction It’s safe to say that most carbohydrate recommendations that you will see are put in terms of percentages, you should be eating 45% of your calories as carbs, or 65% or whatever number is being used. As I discussed in Diet Percentag Continue reading >>
The 3-step Process To Determining Your Ideal Carbohydrate Intake
This is a guest post written by staff nutritionist Kelsey Marksteiner, RD. Click here to read her blog or join her newsletter! There’s been a lot of talk about the right amount of carbohydrates to eat lately. Laura Schoenfeld started us off with her article about the possible detriments of eating a low-carbohydrate diet for too long, and Chris Kresser followed this up with his discussion of the common misconceptions people tend to have about low-carb diets. They’ve done the heavy lifting here and provided lots of scientific evidence to back up cases where a higher or lower carbohydrate diet might be beneficial. What I want to get into today is the practical aspect: how do you determine the amount of carbohydrates that’s right for you? To do this, I’ll walk you through the step-by-step process that I take with clients so you can start to think about it for yourself. While many people find it easier to work with a professional on this, I think it can also be done on your own. The important thing to remember is that there’s no one-size-fits-all approach. When most people start a Paleo diet, they typically start a low- (and sometimes very low) carbohydrate diet. They get in the habit of not including starchy tubers and fruits. Some people will thrive on a diet like this, which is fantastic. Others might feel great for a while, but then slowly start to feel more fatigued, have more difficulty during workouts (and even more problems recovering), and overall just don’t feel so great. Guess which clients I’m going to be seeing? I see the clients who don’t thrive on low-carbohydrate diets. They come to me wondering what they’ve done wrong and why they’re feeling sick when all they’ve done is followed the Paleo diet to a T – and that’s why this conversat Continue reading >>
Ketogenic Diet: The Complete Beginner’s Guide
The ketogenic diet (also known as the keto diet) is a way of eating where you actively help your body burn the excess fat that it has already stored. In order to do that, the amount of carbohydrates that you consume per day is limited (to 20-25 g of net carbs/day), and fat and protein make up the rest of your caloric intake. When you limit the amount of carbs (i.e. sugar and starches) that you are consuming, you enter a state called “nutritional ketosis”: your body can no longer rely on carbohydrates for its energy needs and it now needs to start burning fat as its primary fuel source. As a result, blood glucose remains much more stable throughout the day, and many people report increased energy and lower appetite, which makes it easier to control the amount of food you’re eating. The ketogenic diet was primarily designed as a treatment for epilepsy and is nowadays most often used for weight loss (1). It has multiple benefits that go beyond weight control, such as improving blood sugar regulation and insulin sensitivity, lowering the risk of Type 2 Diabetes and of heart disease, and it possibly even protecting against cancer. In this article, we’ll explain you the basics of the ketogenic diet and help you get started. Feel free to save this guide by pinning it to your Pinterest account or sharing it on your social media to read later. Continue reading >>