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What Fats Are Good For Ketosis?

My Favorite Healthy Keto Fats

My Favorite Healthy Keto Fats

Want to look in my pantry? During the last few weeks we had a look at how too many calories and too much protein can look like. If you ever wondered what foods are good and bad for a Ketogenic or low carb diet this new series is for you! Today we will start to have a look at making substitutions that will change those health-damaging, fat-accumulating, sickness-causing foods into delicious Healing Foods that are right for a person who can not handle carbs. (PS you can refer to the Carb Intolerance Q&A page for that). Today we will start with having a look at the very base of the keto diet: Fat! IMPORTANT: Not all keto fats are created equal: The bad, the good and …the UGLY! Knowing what fats to use is of vital importance! Using the wrong kind of oil or fat can do more harm than good. Oxidized and damaged fats use can lead to arteriosclerosis, rheumatoid arthritis, cancer, damage to the digestive system and more problems! Why are some fats bad for you: Chemically processed (bleached, deodorized, hydrogenated etc) contain loads of harmful substances. Using the wrong oil with high heat can make it rancid and very toxic. Some oils are full of Omega 6, which in excessive amounts disrupt the 3’s and 6’s balance and cause inflammation in the body. Are made with GMO seeds! NEVER use these oils, because of the reasons listed above: Canola oil Peanut oil Corn Oil Soybean Oil Sunflower Oil Cottonseed Oil Rice Bran Oil Of course avoid ALL TRANS FATS like the plague! (that includes Margarine and “buttery spreads”. You can read the nasty process to make margarine HERE) The delicate flowers! There are few seed oils with a very low smoke point (the temperature where they start becoming toxic) which are great if used cold. Those oils should be bought “expeller pressed”, wh Continue reading >>

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

Eating Fat To Lose Weight? The Ketogenic Diet Is High-fat And Low-carb

But he didn’t start dropping the pounds until a friend who had lost a lot of weight suggested he try a ketogenic diet. Gross switched to the high-fat, ultra-low-carb diet and lost 70 pounds in seven months. And he’s kept at it for five years. Though online searches about ketogenic diets started spiking last year, the diet was created in the 1920s as a way to treat epilepsy. When you’re on a keto diet and you’re in what’s called ketosis, a metabolic process forces the body to burn stored fat because there’s not enough glucose for energy. Fans of the keto diet say they have more energy and better focus. The diet, however, is restrictive and can be difficult to maintain. A group of local nutrition experts say the diet is safe, but they were split over whether they would recommend it for everyone. Burning fat How does the diet work? Our bodies break down carbohydrates when we eat. Those carbs are turned into glucose that fuels our cells, giving us energy. Eating keto A difficult start Continue reading >>

What To Know About The Ketogenic Diet

What To Know About The Ketogenic Diet

The ketogenic diet, described as “Atkins on steroids” for its focus on foods high in fat and protein and low in carbohydrates, is growing in popularity but some nutritionists warn it may not live up to the hype. The diet’s proponents say that it is the best way to lose weight without feeling hungry and that it increases energy levels. Celebrities including Kim Kardashian and Adriana Lima and athletes from LeBron James to Tim Tebow have all reportedly followed some form of low carb diets. “Absolutely this diet works,” New York-based registered dietitian nutritionist Maya Feller told ABC News. “It is going to give people weight loss.” The ketogenic, keto for short, diet was developed in the 1920s after it was noticed that after fasting, epileptics would experience a marked reduction in their seizures. The diet is designed to get your body into a state called ketosis where your body is so low on carbohydrates it starts burning fat for fuel. Ketosis is also what the body does when fasting. Keto dieters drastically cut carbohydrates to about 10 percent of their daily diet, which in some cases can be just 20 grams of carbohydrates per day. That amount of carbohydrates is equivalent to one slice of white bread per day, according to Feller. Nutritionists also stress that followers of a keto diet should get their fat intake from healthy fats like olive oils and nuts. Samantha Kafedzic, 31, has lost 17 pounds since starting on a keto diet four weeks ago. Kafedzic, who admits she now eats “very different” meals from her daughter, said she feels better overall in addition to the weight loss. “I have more energy with this one running around,” Kafedzic said, pointing to her daughter. “My workouts are so much better. I definitely have more stamina.” The key t Continue reading >>

The Keto Method

The Keto Method

Disclaimer Please consult a qualified, ketogenic-friendly medical professional before following the advice from this website. The Keto Method is completely non-profit. There is no financial gain and I am not associated with any external websites or persons mentioned on this page. I do not receive or ask for any money to run and maintain this server. The Keto Method is a lifestyle which follows the ketogenic diet to improve your physical and mental health, reducing your body fat and breaking the high carb diet trap that plagues us with a whole range of metabolic related health issues. The ketogenic diet (pronounced key-toe-jenik) is one which consists of restricting carbohydrates and increasing fat consumption for weight loss and improved overall health. The goal here is to reduce our glycogen levels and increase our ketone levels. Glycogen is a type of sugar that the body can use as a source of energy. It is a fast and easy fuel source created by the intake of carbohydrates. Is glycogen the best fuel for the body? What happens if you don’t eat carbohydrates and never ‘refuel’ your glycogen stores? The answer to these questions lie in the alternative body fuel: fat. The term ‘ketogenic’ comes from the principal of burning fat (instead of glycogen) for fuel. Burning fat for fuel means your body is in ‘ketosis’, which can be verified by ketone bodies present in your breath, blood and urine. The idea that eating fat to lose weight or to improve our health may sound absurd, but there is lots of evidence to suggest that this is true. Fats, especially saturated fats (found in butter, coconut oil, meat, eggs and dairy), have many benefits to our health, including: Improving our cholesterol levels. Keep us fuller for longer. Improving our dental health. Easier fat Continue reading >>

Is It Ever A Good Idea To Eat A High-fat Diet?

Is It Ever A Good Idea To Eat A High-fat Diet?

The dieting world keeps fluctuating between its lead villains. Now that we officially hate sugar, can every meal be loaded with butter, bacon and avocado instead? When the low-fat-everything craze peaked in the late '90s, Australians did not magically become leaner and healthier. Instead, twenty years on, we have an unprecedented level of obesity on our hands. By now we have figured out that the other side of a ‘low fat’ food label should say ‘probably high sugar, will make you fat anyway’. As the case against sugar is mounting, that leaves dietary fats in an interesting situation. No longer the enemy, fatty foods are enjoying a comeback of sorts. The trend is especially prominent within circles adopting the #keto lifestyle. On social media it stands for a parade of athletic bodies, hard-boiled eggs, odd-looking smoothies and a truckload of avocados served in every way imaginable. Keto is short for ‘ketogenic diet’, a scientific approach to going (very) low carb. “The idea of a ketogenic diet is that you restrict carbohydrates to such a low level that your body is mostly using its fat, or the fat that you eat, as its energy store,” explains research scientist and nutrition expert Dr Tim Crowe. This process is called ketosis. “When it's doing that, it produces these things called ketones in your bloodstream. Everybody has ketones in their blood, but on a ketogenic diet the levels are much higher.” The ketogenic diet is actually a medical treatment for children with hard-to-treat epilepsy; when the brain starts using ketones instead of glucose as an energy source, this can also reduce the frequency of epileptic seizures. But lately ketosis is starting to become popular outside its narrow medical application. “Over the last five or ten years there's b Continue reading >>

Best Fats For Low-carb, High-fat Diet

Best Fats For Low-carb, High-fat Diet

Many of the blog’s followers and myself included are crazy about fat. And why shouldn’t you be? Fat can be used as a source of energy, tastes great, provides brain clarity and best of all — it’s satisfying on so many levels. What many guides fail to explain is that there are different types of fats, and they should be considered when consuming. While a keto or LCHF diet are generally anti-inflammatory, there are actually some fats that contribute to inflammation and should be limited, if not completely removed from your dietary intake. Specifically, one should always take caution and avoid vegetable and seed oils. These oils contain polyunsaturated fatty acids (or PUFAs). The problem with these oils is the fact that they are more often than not, rancid. Rancid oils are concentrated sources of cancer-causing free radicals which decrease it’s nutritional value. Aside from being a black hole of nutrition, these fats have been shown to attribute to increased inflammation, aging and damage cell structures. This article highlights the best fats for use in your low-carb, high-fat diet. Good Fish (preferrably wild-caught) Butter Lard Animal fats (preferrably from pasture-raised/grass-fed animals) Bad Canola oil Soybean oil Corn oil Sesame oil Grapeseed oil Peanut oil Cottonseed oil Sunflower oils Hydrogenated oils Trans-fats (not naturally occuring) If you take a look at the list above, you will see that a majority of the “bad” oils are plentiful in the Standard American Diet (SAD). Because of this, our ratio of Omega 3s to 6s is usually very unbalanced and they wreak havoc on our body. With these concentrated sources of omega 6s, chronic diseases can develop such as cardiovascular diseases, some cancers, arthritis and other inflammatory and autoimmune conditions. Continue reading >>

3 Reason Why “fat Bombs” Are Part Of The Ketogenic Diet

3 Reason Why “fat Bombs” Are Part Of The Ketogenic Diet

Written by: Lindsay Sibson Intuition: the ability to understand something instinctively, without the need for conscious reasoning. OOOOH, we all have it. You know, that little voice inside of your head that helps you make decisions and often gives you a “gut feeling” about what to do. Except when it doesn’t. This is precisely what happened when I first heard about eating “Fat Bombs.” Just the name alone sounds like it adds a few pounds to your waistline! Eating FAT to burn fat… certainly against my intuition. That is… until I tried it and it FREAKING WORKS! Here is why you need to start using *healthy* fats for fuel, which is made simple when you make “fat bombs.” It’s all part of a ketogenic diet: What Is A Ketogenic Diet? The ketogenic diet is: Low carb and high fat diet Trains your body to get its energy from KETONES and not glucose What Are Ketogenic “Fat Bombs?” Small snacks or treats that are HIGH in fat and LOW in carbs Make a great, quick and healthy breakfast Can be used as pre or post workout fuel Similar to an energy ball or bar – BUT focused on a high healthy fat content Why “Fat Bombs” Are Part Of The Ketogenic Diet Loaded with healthy fats that help lower inflammation in your body Keep your body in a fat burning state (ketosis) Made with stevia, a natural sweetener that won’t screw with your blood sugar levels Are easy to make and can be made to be vegan: lactose free, casein free Place all of the ingredients in a pot and warm over low heat until combined. Gently stir to mix thoroughly. Pour the mixture into silicone molds and place in the freezer for 30 minutes. Once solid, they are ready to eat! Pop one out of the mold and enjoy right away (it will melt if left out too long). To amp up the flavor, you can add your favorite Continue reading >>

Low Carb Food List

Low Carb Food List

Here’s a low carb food list to help you get started. I have also included buying techniques and tips that will point you toward ketogenic foods that are clean, whole and offer the best nutrition. This includes information on the types of fats that are the healthiest, and where to find grass-fed meat and poultry. Fats and Oils Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time. And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. In addition, cooking with them is not recommended. Most nuts (with the exceptions of macadamias and walnuts) are high in Omega 6 fatty acids as well, so go easy on them). However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats. Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day. Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. A few nuts or some mayonnaise will provide the Omega 6. If you don't like seafood, then consider taking small amounts of a fish oil supplement for Omega 3s. Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory. Fats and oils can be combi Continue reading >>

The Ketogenic Diet - Eat Fat To Lose Fat

The Ketogenic Diet - Eat Fat To Lose Fat

Fad diets are as American as apple pie. Starting with the Cigarette Diet in 1925, the US has seen the number of prescribed diets grow into the hundreds with more coming out each year. Some of them are legitimate and based on sound research. Others, like the Baby Food Diet, Cotton Ball Diet, and Tapeworm Diet, are less so. Say what you will about fad diets, but there’s no shortage of creativity. One diet that's become very popular in recent years and has been tossed in with fad diets is the Ketogenic or Keto Diet. The diet has actually been around since the early 1900s when it was successfully used to treat epilepsy and brain cancer. But you'd more likely recognize it from online pictures of people drinking butter coffee or eating bowls of bacon. Eating keto means eating fat. Lots of fat - at least 70% of your calories. For the rest, 25% should come from protein and 5% or less from carbs. How Does It Work? In most of the world, carbs are the body’s primary source of energy. To simplify some complex physiology, carbs are broken down into glucose. Glucose is then used to fuel your brain and muscles. Due to the global abundance of cheap carbs - primarily rice, wheat, and corn - this is how most of the world runs. However, there are a few cultures that don't have access to carbs and must use something else for fuel - fat. When your body has no carbs, it naturally will turn to fat for energy. This causes your body to ramp up production of something called ketones and these ketones replace glucose as your body's fuel. When this happens, your body goes into ketosis. This is the goal of the keto diet. That or eating as much Kerrygold butter as possible. What Do I Eat? To get to ketosis, you need to eat a lot of fat. That doesn't mean you've got a green light to pound bacon a Continue reading >>

Complete Guide To Fats & Oils On A Low-carb Ketogenic Diet

Complete Guide To Fats & Oils On A Low-carb Ketogenic Diet

The main focus of the ketogenic diet is to get the macronutrient ratio right. Ideally, you should be eating 5-10% calories from carbs (net carbs), 15-30% of calories from protein and 65-75% calories from fat (or even more) in order to benefit from ketone bodies produced by your liver. So, what is the ideal fat intake on the ketogenic diet? The amount of fat varies for all individuals and depends on your goal. In general, you won't need to precisely count fat intake or calories on a ketogenic diet, because eating food naturally low in carbs will keep you sated for longer. Based on studies, proteins and fats have been shown to be the most sating nutrients, while carbohydrates the least sating. Fat provides a steady supply of energy with no insulin spikes. That's why, you won't experience any cravings or energy and mood swings. However, in some cases counting calories and keeping track of your macros make help you break through a weight loss plateau. If you want to find out your ideal fat intake, have a look at KetoDiet Buddy, a free online keto calculator we have developed for our blog. All the recipes on my blog and in KetoDiet and KetoDiet Basic include detailed nutrition data to help you track you food intake. Furthermore, the macronutrient ratio is not the only aspect you should consider. When increasing your fat intake, it's critical to understand which fats are beneficial and which may damage your health. Simply put, the type and quality of fats matter. When deciding which oils and fats you should use, follow these rules: You can download a print-friendly version of this guide here! 1. Use Saturated Fats for Cooking Saturated fats have been cursed and deemed to be really bad for our health. We've been brainwashed for the last 50 years that saturated fat and choleste Continue reading >>

The 'eat This Not That' Guide To The Keto Diet

The 'eat This Not That' Guide To The Keto Diet

The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein, and keep your carb intake low—but all fats and proteins aren’t alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But don’t worry: We’ve put together the best and worst of each category so you can go keto with confidence. Fats Eat this: Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels. Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E—important for vision and a strong immune system. Polyunsaturated omega-3s such as wild-caught salmon, sardines, and sustainably harvested seafood—to prevent heart disease and stroke and reduce blood pressure. Medium-chain triglycerides, fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev-up metabolism. Not that: Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high Continue reading >>

The Ultimate List Of Foods To Eat On A Ketogenic Diet

The Ultimate List Of Foods To Eat On A Ketogenic Diet

This is a list of ketogenic diet foods. It includes meats, vegetables, dairy, nuts, seeds, beverages, fats and oils that are allowed on the ketogenic diet. Trying a new diet can be frustrating, difficult, and can even cause irritability. It can be extremely frustrating trying to figure out what to buy at the grocery store or how to prepare it in your home. It can also be very difficult trying to find proper foods when dining at restaurants or friends and family members. Yet, a proper diet can be a very positive change in your daily health. Over time, a diet filled with appropriate nutrition from all food groups should become part of your daily lifestyle. A ketogenic diet is a great source for those who need to produce more ketones. During this diet, keep in mind that you’ll want to be in taking more fatty foods. Because ketosis works through changing your metabolism through using fat as an energy source, you’ll want to be storing more fat than you might have previously. While this can be a daunting thought to overcome, having an appropriate food list should help you establish the ultimate ketogenic diet. There are many options for those looking for a ketogenic healthy diet. Fats and Oils It may sound silly to say that you need to eat fat to lose weight or be healthier. However, the fatty foods that you should be choosing will be filled with healthy nutrients. Fats can be very important to our diet. However, eating the wrong fats can also be very detrimental. Fats should be the majority of your daily intake on a ketogenic diet, so be sure to know that you are eating the right kind of fatty foods. Saturated fats like the contents of potato chips, processed pretzels, cookies, crackers, and other snacks do not fit into the fat category of a ketogenic diet. You need to b Continue reading >>

What Are Fat Bombs And Why Should You Be Eating Them?

What Are Fat Bombs And Why Should You Be Eating Them?

Fat bomb. It doesn't have the most positive of connotations, does it? Greasy takeaways, clogged-up arteries... Oh, you hadn't heard? Fat is no longer public enemy number one. In fact, recent research suggests that saturated fats like coconut oil, butter and even cream can increase our levels of good cholesterol and improve "cardiometabolic risk factors, such as ectopic fat storage, blood pressure, blood lipids (triglycerides), insulin and blood sugar". No wonder, then, that the wellness set is attempting to harness its benefits. What are fat bombs? So what, exactly, is a fat bomb? And does your mid-afternoon Twix count? I'm afraid not - boasting a mere 23.7g fat per 100g, it doesn't even come close to the 85% fat content we're aiming for. Yes, 85%. A fat bomb is similar to an energy ball or bar. However, whilst these tend to be based around carb and sugar-heavy ingredients like dates and oats, fat bombs eschew these in favour of high-fat, low-carb additions such as coconut oil, peanut butter and cream. Why should you be eating fat bombs? OK, let's get a few things straight. Trans fats are bad. Nasties formed as byproducts of the chemical processing undergone by these ‘hydrogenated oils' lower good cholesterol, raise bad cholesterol and appear to promote inflammation and weight gain. However, according to scientists, we should still be getting at least 20% of our daily calorie intake from ‘good fats'. We need fats to absorb fat soluble vitamins like vitamin A, vitamin D, vitamin E and vitamin K, and research suggests that monounsaturated fats (the kind found in avocados, peanuts and olives) can lower ‘bad' LDL cholesterol and increase ‘good' HDL cholesterol. Fats take longer to break down in the digestive tract and slow the breakdown of carbohydrates into sugar, Continue reading >>

Goodbye Carbs, Hello High Fats: The Atkins Diet Is Back, And This Time It's Called Keto

Goodbye Carbs, Hello High Fats: The Atkins Diet Is Back, And This Time It's Called Keto

Carbs, the saint or the sinner? It's the part of our food that gives us fast energy when we most need it – but cutting out the carbs has long been seen as a quick way to lose that blubber around your belly. The keto diet is the latest low-carb craze to hit the active scene. In truth, it's been around for a while – decades, in fact, and has been used in the treatment of children with epilepsy – but the term is now finding a mainstream health following. On the plus side, it offers fast weight loss, and on the minus side ... well, according to Australian nutritionist Susie Burrell, writing for news.com earlier this week, there really isn't much on the minus side. "There is no evidence to show that keto diets are damaging to the body," she wrote. The keto (short for ketogenic) diet works when your body produces ketones from broken down fats in the liver for energy, rather than relying on insulin to convert carbohydrates. The body enters a state of ketosis – in layman's terms, just think of it as using fat rather than sugar for energy. Chief Executive of X-Pert Health, Dr Trudi Deacon describes these ketones as "a natural fuel for the body." "Ketones are an excellent source of energy, especially for the brain," explains Dr Deacon. "The only time they are harmful is when they are produced in abundance by people with Type 1 diabetes, where you have insufficient insulin and high blood glucose levels – known as diabetic ketoacidosis (DKA)." If you think you’ve heard of all this before, perhaps under the name ‘the Atkins diet’, then you’d be right – to an extent. Hannah Sutter, founder of the Natural Low Carb Kitchen has been following the keto diet since 2000 and insists that whether it’s the Dukan diet, the real food revolution or the Atkins diet, they all Continue reading >>

Why The High Fat, Low Carb 'keto Diet' Fails The Comment Sense Test

Why The High Fat, Low Carb 'keto Diet' Fails The Comment Sense Test

Renae Gilley used to be a size 22. Through diet and exercise she is now a size 10 and doesn't plan to look back. She was pre-diabetic and needed to make changes in her life. Two years later she works out nearly every day and keeps diabetes at bay. Michael Clevenger, CJ Last week I discussed the Keto diet, high in fat and very low in carbs, and why it’s not a good choice. A much better choice is a healthy well-balanced diet loaded with complex carbs (fruits, vegetables and whole grains), protein and modest fat intake. Going hand in hand with a healthy diet is daily exercise. When it comes to comparing diets, like comparing the Keto Diet with a healthy and well-balanced diet, it’s best to examine scientific data. Both diets can help reduce weight, which in turn helps lower blood pressure and serum cholesterol. Does that mean both diets are equally good for you? No. With the Keto Diet, kidney stones and accelerated osteoporosis arising from keto-acidosis can occur, along with a host of side effects, including lack of energy, trouble with the bowels, loss of mental acuity, loss of salt which can disrupt electrolyte balance and lead to muscle cramping, etc. But, there is much more to the story, and evidence continually mounts against using a high fat, low carb diet long term. HEART DISEASE A recent interview in the Nutrition Action Newsletter with Dr. Frank Sacks, an internationally respected researcher from Harvard, provided an update on the impact of dietary saturated fat on heart disease risk. Regarding the totality of evidence to date, according to Sacks: “The evidence that saturated fat causes atherosclerosis and heart disease is compelling. Saturated fat increases LDL… and LDL is a cause of heart disease. It’s not a risk factor. It’s a direct absolute cause Continue reading >>

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