Should You Have Cheat Meals On A Ketogenic Diet?
Damn does that cake look good! Cheat meals. Everyone thinks about them when following any diet, and the ketogenic diet is no exception. You might be wondering if you should have cheat meals while going keto. Is it worth it? Is it okay? Will it mess up your progress completely? Intellectually, why would you want to eat something that isn’t in line with your goals or your health? Let’s face it, cheat day meals are bad for you. We know it. The ketogenic diet is simple, but not always easy, and there are some grey areas, so lLet’s talk a little bit about what happens when you have cheat meals and whether or not they’re worth it. You might know people who do low-carb long-term and schedule cheat meals in at regular times, such as on the weekends or set days each month. While this creates a healthy mindset around not needing to be perfect, things are a little different with the ketogenic diet. Since keto is stricter than other low-carb diets, (see our post on keto vs. Atkins) it’s more tempting to have cheat meals. However, the effects of them can be more dramatic. Disadvantages of Cheat Meals on the Ketogenic Diet Here are some consequences of having cheat meals. These are things to consider before flying off the deep end with some emotional eating. Let’s get the big one out of the way first, Cheating Takes You out of Ketosis Since cheating on the keto diet more than likely will take you out of ketosis—especially if the cheat meal or snack is carb-heavy—you have to be prepared for this fact. Know that it’ll likely set you back some and take some time to get back into a ketogenic state. When you have eaten what you suspect was a “cheat meal,” put it to the acid test, and test your ketone levels. People are often surprised that they stay in ketosis after Continue reading >>
The Fat-fueled Brain: Unnatural Or Advantageous?
Disclaimer: First things first. Please note that I am in no way endorsing nutritional ketosis as a supplement to, or a replacement for medication. As you’ll see below, data exploring the potential neuroprotective effects of ketosis are still scarce, and we don’t yet know the side effects of a long-term ketogenic diet. This post talks about the SCIENCE behind ketosis, and is not meant in any way as medical advice. The ketogenic diet is a nutritionist’s nightmare. High in saturated fat and VERY low in carbohydrates, “keto” is adopted by a growing population to paradoxically promote weight loss and mental well-being. Drinking coffee with butter? Eating a block of cream cheese? Little to no fruit? To the uninitiated, keto defies all common sense, inviting skeptics to wave it off as an unnatural “bacon-and-steak” fad diet. Yet versions of the ketogenic diet have been used to successfully treat drug-resistant epilepsy in children since the 1920s – potentially even back in the biblical ages. Emerging evidence from animal models and clinical trials suggest keto may be therapeutically used in many other neurological disorders, including head ache, neurodegenerative diseases, sleep disorders, bipolar disorder, autism and brain cancer. With no apparent side effects. Sound too good to be true? I feel ya! Where are these neuroprotective effects coming from? What’s going on in the brain on a ketogenic diet? Ketosis in a nutshell In essence, a ketogenic diet mimics starvation, allowing the body to go into a metabolic state called ketosis (key-tow-sis). Normally, human bodies are sugar-driven machines: ingested carbohydrates are broken down into glucose, which is mainly transported and used as energy or stored as glycogen in liver and muscle tissue. When deprived of d Continue reading >>
How People On Reddit Talk About Epilepsy
As a technologist, I’m fascinated about how people use social media. It’s such a vast space but people find places where they can make connections around any number of topics. Social media has fostered revolutions, saved lives, but also taken them. It enables freedom of expression but also allows an unprecedented level of hatred. Like a hammer, social media is a tool, and it’s up to humanity to use it to build or to destroy. I read an article that described a language analysis done on comments from Reddit. Reddit is a community website that aggregates content. It also allows members to share, rate, and discuss the content. I thought it would be interesting to see how people on Reddit talked about epilepsy. Why does it matter? If you’re reading this post, you may have been lead to it by Twitter, Facebook, or Medium. Maybe you subscribed to the blog. In any case, you are using technology and the Internet to consume information. And there is a lot of information out there…some good, some bad, some supportive, some not. These types of analyses aren’t perfect, but they can provide some interesting insights. I’m old enough to be able to navigate these platforms and decide what to take and what to leave. While my son is not of Internet age yet, he will be soon. And he’ll be more likely to look to social media for support. The more I know about the different systems, the abler I’ll be to guide him as he explores them. More generally, though, these types of analyses can be helpful to see what aspects of epilepsy people are talking about. Or, not talking enough about. What data did I look at? For this project, I grabbed comments from March 2017 that contained the word “epilepsy“. That gave me 3,046 comments out of about 79 million (0.0038%). Literally, a dro Continue reading >>
What It Feels Like When I Lose Weight
One quick look at my progress and you’ll see that my weight loss is not linear (first 1/3 of the chart notwithstanding). In fact, if you look closely enough, you’ll see that I tend to gain weight, or “spike”, right before I drop again. This drop, or what Lyle McDonald calls a “whoosh“, has a distinct feeling that I’ll get to below. But first, a pretty graph and a few notes about how things work when I’m not losing. I weigh every day. Usually twice. In the mornings, I weigh right after getting up and evacuating. This tends to provide some consistency when measuring a system that fluctuates a surprising amount from day to day, not to mention throughout the day. When I weigh in the morning after waking and flushing, I figure I’m going to be weighing myself at my lightest every day. I also weigh in the evening, usually when I return from work. Sometimes before bed. I don’t record these numbers anymore (though I spent at least half a year doing so). When I’m not losing weight, there is an unmistakable trend to the readings on the scale: in the evenings I’ll weigh 1 to 4 pounds more than I did in the morning. I suspect that the king’s share of that is water weight, and the remainder is composed of the food I’ve consumed (and have not passed or combusted). So this is how the majority of days go. Weigh in the morning, and see a gain in the evening. The next day hopefully I’m down a bit more than I was at the same time the previous day. Put enough of such days together and you start to see gradual progress. But sometimes it goes the other way: sometimes I start gaining, without an appreciable change in my eating patterns. I’ve grown to accept these times, as they usually precede a whoosh of increased rate of weight loss. Since I’m going through Continue reading >>
My Keto Diet Has Killed My Appetite And Hunger Dead
I have been eating according to the keto diet for eight days, according to /r/keto on reddit. After a little more than a week, my appetite has really been suppressed and it’s taken a lot less keto-friendly food to sate my hunger. I’m not at all like by buddy Mark Harrison who needs to be reminded to eat at all every couple days when he starts to get headaches and become irritable. All his friends know the panacea to his distress is food: “Mark, have you tried eating today?” No, I’m the antithesis of guys like that. Me, more like: feed me Seymour! It’s really weird. Not only that but with just ~530 calories in once meal with 75% fat, 20% protein, and 5% carbs, I’ve started feeling over-stuffed, like that feeling you get after a real Thanksgiving stuffing. It’s real. I have also heard things like, “man, I was so sick and tired of stuffing down sausage and bacon” from people back in the day on Atkins. And I’m not the only one. “What works for me may not work for you, but what I did was not worry about calories until I hit Ketosis,” Mrdirtyvegas shared with me, “Once I hit Ketosis I’m able to eat 1600kcal a day and not feel hungry between breakfast, lunch and dinner. Previously if I only ate 1600kcal a day, I would feel like I was starving. I was putting back about 2500-3000kcal before keto.” Testify! Maybe the keto diet is the food/nutrition version of making the bad teen you caught smoking cigarettes smoke the whole pack, the entire carton: that’ll show you, piggy! Now I understand why a ketogenic diet and intermittent fasting (IF) go hand-in-hand. I have a fridge filled with bacon and spinach and slow-cooked beef and mayo and blue cheese dressing and cheddar cheese and even alfredo sauce and dozens of organic eggs and it kind of makes me Continue reading >>
Perfect Keto Reddit | What You Need To Know
Although I most definitely have a stockpile of supplements that I stock, with every little thing from healthy protein powder as well as vitamin D to electrolytes and also BCAAs, I was constantly rather doubtful concerning adding exogenous ketones to that collection. I’ve been keto for even more than two years at this point, so absolutely my body should be a professional at making it’s very own ketones now, right? And of course, the aggressive sales pitches from MLM vendors on social media sites didn’t aid at all; ketosis could absolutely feel enchanting in some cases, however I do not like any kind of supplement being offered as some sort of magic immediate weight-loss remedy. I was constantly curious about them however, so when I lastly found a brand of exogenous ketones that really did not set you back a fortune and really did not need me to sign up with an MLM program, I determined to offer it a try. Perfect Keto Base is designed to offer the advantages of exogenous ketones while “sampling better and also being more economical” compared to various other options. I’ve been utilizing it over the past few weeks, as well as since I recognize a great deal of individuals have questions about exogenous ketones, I figured I would certainly share several of my experience with Perfect Keto Reddit. What Is Perfect Keto Reddit? The primary ingredient in Perfect Keto Reddit is beta hydroxybutyrate (BHB), one of the ketones that your body makes use of for energy while in ketosis. Supplementing with BHB in the form of exogenous ketones elevates your blood ketone degrees, which is connected with improved mood/focus, raised energy, as well as the various other results you may be familiar from a keto way of living (such as weight reduction, reduced desires, etc.). I’ve l Continue reading >>
How To: Get Started On The Ketogenic Diet
Hey everyone! When I first started the ketogenic diet I did lots and lots of research, which I highly recommend for everyone to do. Below you will see all the resources I used and still use to have success with the ketogenic diet. To learn more about my journey, tips, advice, and over 100 EASY low carb recipes check out my first book, Simply Keto. Educate yourself Learn about how ketosis works, what foods to eat and other helpful advice. I highly recommend reading Keto in a Nutshell and Reddit’s FAQs which are both linked below from Reddit. Set up your macros by visiting to the Keto Calculator! Easily calculate your personalized macros here! (The keto calculator is also linked in the top menu on the homepage, so feel free to revisit it anytime for easy calculations!) Remember, the macros you calculate will be a starting point. Feel free to make adjustments as needed to find what works best for you! Food Diary – Tracking Macros Sign up/Log in to MyFitnessPal (aka MFP – which is FREE!) You can also use LoseIt, but I really love MFP! Once logged in, click on goals, then customize and use your personal macros from the Keto Calculator to update your new goals! While you are logged in to MFP, go to community, and groups and find the Keto group! Having a support system is a HUGE benefit. There are lots of people there willing to help keep you on track and encourage you, so add some Keto friends! You will also get to see what other people are eating and get some great meal ideas. You can change your diary settings to friends only or public if you want to share your food logs. (I HIGHLY recommend sharing your food logs because it holds you accountable!) Log your food every day. I absolutely hated logging at first but after two weeks I got used to it. MFP has a barcode scan Continue reading >>
Holy Shit, It Really Works (keto)
If you are familiar with reddit you may have heard of /r/keto. It is a subreddit where people talk and share their experiences with the ketogenic diet. I knew this subreddit for a long time because it often featured really fat people who got slim rather fast. What will happen? Someday while I browsing /r/keto I decided to just try it. The worst that could happen would be that I lost interest in it or that it didn’t work for me. My initial time limit was 4 weeks. Thus, I calculated my macros (carbs, fat and protein). In the first 3 or so days I didn’t track anything and it also didn’t feel different. After that I started to get to do it seriously and tracked my food in myfitnesspal. I realized that my carb intake through vegs was simply too high. I’m feeling sick A few days later the infamous keto flu or carb flu hit me. This happens because you will at first lose a lot of water weight and this will wash out your electrolytes. Of course, the community had great tips and I drank about two to four cups of broth (with extra salt) everyday. And it worked. I no longer felt sick and now something strange happened. Where does this energy come from? The first day after my carb flu disappeared I woke up totally relaxed and full of energy. Really strange. I had no problems working out in the morning and eating a breakfast afterwards without collapsing. And this happened to me a few times while in school. You don’t fart anymore This is a really funny but interesting fact. It just stopped and my belly doesn’t feel bloated anymore. Some people basically stop eating fiber which can increase the time between poops. I however eat everyday at least 2g of fiber and my digestive systems works totally fine. I don’t want to eat that anymore About 2-3 weeks in I just wanted to s Continue reading >>
Why Ketones (and Ketosis) Can Cause Stomach Pain
This is not a “feel-good” post. We are going to talk about some of the not-so-pleasant side effects of transitioning into ketosis, especially looking at why ketones (and transitioning to ketosis, in general) can cause stomach pain. We will also talk about what you can do to solve the issues. Some are practical solutions; others have to do with summoning the mental strength to just deal with a little discomfort to get the rewards and results you want. If Captain Jack Sparrow were doing the ketogenic diet, he would probably say. “The stomach pain is not the problem… it’s your attitude about the stomach pain which is the problem.” I’ve been there too. The first time I ever tried exogenous ketones, I was about 16 hours removed from carbohydrates (In-N-Out burger) and I was feeling awful. I thought Perfect Keto would make it all better. I took a heaping scoop of Peaches and Cream and waited 30 minutes. The results? Significant stomach issues, to put it kindly. I thought surely these ketones are bad and I quit my attempt to “go keto” on the spot. Why Ketosis Causes Stomach Pain The short answer is dehydration. The process of keto-adaptation is going to dehydrate us. Remember that one purpose of taking exogenous ketones is to speed up keto-adaptation. This means taking ketones will also speed up the side-effects of keto-adaptation. Why Does Ketosis Dehydrate? Transitioning to keto means we are moving from using glycogen and carbs to using fat and ketones. There are two reasons this dehydrates us. 1) One of the main inefficiencies with glycogen and carbs is that it must be stored with water. It takes 4 grams of water to store a gram of glycogen. As you run through your glycogen you will lose tons of water (not literally tons but you get the point). 2) High Continue reading >>
Feeling Euphoric On A Low-carb Diet? The Effect On Your Brain Is Similar To An Illicit Drug
Some people on very low-carb diets say they feel euphoric, have clear minds and lose their appetite. Going low-carb might even mimic the effects of GHB – the recreational drug better known as fantasy, liquid ecstasy or grievous bodily harm – on the brain. To understand why we need to look at how the body processes a very low-carb diet, one that typically limits carbohydrates to no more than 50 grams a day. That’s one cup of rice, two slices of bread or roughly 10% of your total daily energy needs. Your body thinks it’s starving A very low-carb diet flips your metabolic switch from burning more carbs than fat, to more fat than carbs. This usually takes a few days in a process known as ketosis. During this time, your body thinks it’s starving. Once it uses up most of your glucose (carb) reserves, the body stimulates the breakdown of stored fat into fatty acids and releases them into the blood. When fatty acids reach the liver they’re converted into acetoacetate, an excellent metabolic fuel that belongs to a family of chemicals called ketones. That’s why very low-carb diets are sometimes called “ketogenic” diets. Acetoacetate decomposes to carbon dioxide and acetone, the smelly solvent best known for its ability to remove nail polish. This is why very low-carb dieters and people who are fasting often have sweet smelling breath. A healthy liver minimises the acetone lost via the lungs by converting most of the acetoacetate it produces to a more stable substance, called beta-hydroxybutyrate or BHB. And this is where those euphoric feelings could come from. BHB is almost identical to GHB, the naturally occurring neurotransmitter, called gamma-hydroxybutyrate, that in synthetic form is used as a recreational drug. BHB and GHB have exactly the same chemical fo Continue reading >>
A Comprehensive Beginner's Guide
What is a Keto Diet? A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates. Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits. Make keto simple and easy by checking out our 30 Day Meal Plan. Get meal plans, shopping lists, and much more with our Keto Academy Program. Looking for Something Specific? There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical appl Continue reading >>
10 Things I Wish I Had Known Before Starting The Keto Diet
Thinking of starting on the ketogenic diet? Here are 10 thinks I wish I had known before I started. A few days ago I posted a progress photo of myself on my Instagram. In just 2.5 months on the keto diet, I’m feeling so much better and have lost 26lbs. A lot of my PCOS symptoms have disappeared and my hormones are slowly returning to normal levels instead of being out of whack from the PCOS. It’s super exciting to be seeing this progress in my own body! In case you missed it, here’s that photo! (And sorry about the big watermark, but I don’t want to end up on a sketchy ad anywhere.) Isn’t it crazy how much difference a few lbs makes? This post contains affiliate links. Sustaining the Powers is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. When you use these links to make purchases, I earn a portion of the sales at no extra cost to you. Thanks for helping to keep our pantry stocked! <3 They have a ton of great advice and many people there have been doing this diet for quite a while. It’s actually where my doctor sent me to find out more info. Reddit is an interesting online community – sometimes scary, sometimes crazy – but the keto community over there is the most welcoming and supportive that you’ll ever find. They have daily “check-in” threads too that really help keep you on track. “Macros” which is short for macronutrients, are the amounts of fat, carbs, and protein your individual body needs. The calculator will make sure you’re getting the right amounts. When you use the calculator: Set your daily carbs at 20g, your activity level at sedentary (you can always adjust later if you’re st Continue reading >>
The Ketogenic Diet 101: Everything You Need To Know About The Diet That’s Taking The World By Storm.
The ketogenic diet is a remarkable way of eating with numerous health benefits. With the ketogenic diet, you switch your body’s preferred source of fuel from carbohydrate to stored fat, which is a cleaner fuel, more healthful fuel, that the body and the brain loves. For some people, this takes more time than others. But at most 6 weeks (if you’ve really been hitting the carbs). By then, if you stick to the diet, you can know, with all absolute certainty, that you are running on fat solely. The Keto Philosophy It is a state in which we switch our body’s prefered source of energy from sugar to fat. Of course, this is what we want to do. We want to burn excess fat off the body and get lean, right? Most people eat a carbohydrate rich diet, consistently spiking insulin and running on glucose. Glucose, in fact, is the preferred source of energy for the body. It’s easy. The body will use whatever is within easy reach—which is why when it’s starving it turns to nutrient rich muscle. It wants that immediate energy glucose gives it. Ketosis happens when we effectively switch our body’s source of energy to our fat stores instead of an instream of glucose by eating a low carbohydrate diet. We can, however, push our body to run on fat and the body thrives on fat. Let me give you the more textbook definition of the ketogenic diet before we move on: The ketogenic diet is a very low carb, high fat, moderate protein diet. Eating a diet this low in carbohydrate pushes your body into a new metabolic framework called “ketosis” – when your body finally makes that switch (which takes about 4 to 6 weeks) to burning fat for energy, it becomes very efficient at burning fat for energy and urns fat into ketones within the liver, which fuels energy to the brain (instead of gluc Continue reading >>
This Reddit User Swears The Ketogenic Diet Made Him Less Depressed—but Is That Possible?
People swear by the low-carb, high-fat ketogenic diet for plenty of reasons—they say it can help lower your blood pressure, reduce your risk of heart disease, and help you lose weight. But now one Reddit user says the ketogenic diet helped fight his depression, too. Under the title “Depression is gone,” Redditor willilikeit writes, “Six months on keto. Have lost 40 pounds. But the best result is how I feel. I've gone from waking up with dread and fighting suicidal thoughts off and on most days, to feeling energetic, positive, and only a rare, passing, suicidal thought. It is night and day! Omg. Thank you for all of your posts and support!" Several other people said in the comments that they experienced similar results with ketogenic diets. “So true, I sleep less, wake up ready for the day instead of dreading it. I have energy and want to actually do things now. So glad you feel it too!” Sea_Hag wrote. “I’m right there with you,” writes EffectedCat. “I don’t constantly think of how much I suck or constantly ask what I’m going to screw up today. …Anger and sudden emotional outbursts have dramatically decreased and everyone around me can notice the difference in my mood. This diet has changed my life.” Does the Keto Diet Really Fight Depression? It actually might, says women’s health expert Jennifer Wider, M.D. “Your diet can absolutely have an effect on your mood,” she says. “Many studies have shown a clear link between diet and a person's state of mind.” The keto diet in particular may cause certain bodily processes that can help fight depression, she says. I Tried It: Keto Diet Here’s how it works: For some reason, when you're on a ketogenic diet, your body produces more GABA, a major neurotransmitter that helps the brain function Continue reading >>
Ketogenic Diet Faq: All You Need To Know
Below is an list of the most commonly asked questions about the ketogenic diet. Simply click on the question you're interested in and it will take you right to the answer. If you have any more questions, please let me know by leaving a comment and I'll add it to the list! KetoDiet Basic Facts Foods & Diet Plans Health Concerns Troubleshooting 3 free diet plans to help you kickstart your diet, lose weight and get healthy Recipes, giveaways and exclusive deals delivered directly to your inbox A chance to win the KetoDiet app every week KetoDiet Basic Facts Why is it that conventional diets don't work? Most of us would say we get fat simply because we get lazy and eat more. But what if it's the other way round? What if we just get fat and as a result we eat more and become lazy? For the last decades we have been given wrong advice about nutrition and effects of fatty foods on putting on weight. What if the main problem is that due to our modern diets we cannot satisfy our appetite? A study on this subject concluded with a surprising result: the fatter people get, the more inactive they become, not the other way round. And what if the interests of the authorities offering advice are influenced by economic reasons? To learn more about this, I recommend you watch The Food Revolution on Youtube Ketogenic diets are, in fact, closely related to the Paleolithic diet. Both exclude carbohydrates and aim at eating real food. Today carbohydrates make the majority of our diet and have significant implications for our health including hormone balance. For example, insulin, which is responsible for storing fat in our body, is greatly affected by excessive carbohydrate consumption. Carbohydrates are without doubt the most fattening element in our diets. Based on studies performed over th Continue reading >>