Does The Ketogenic Diet Work For Women?
There are three things you should never ask a woman: How old are you? Are you pregnant? Do you eat carbs? If you’re a woman, what emotions come up for you when you read that last question? For some women, carbs are associated with their sense of morals, feeling proud if they restrict carbs and guilty if they indulge. Others can’t imagine giving up their daily bread, morning oats, fresh fruit, quinoa salad, or baked sweet potato. The Carbohydrate Conundrum Ever since the Atkins’ Diet first launched in 1972 and re-vamped in 1992, the “low-carb” kick has been part of headline news stories and put low-fat, whole-grain, granola-heads to the test. In recent years, the ketogenic diet of the 1920s has become popular, claiming humans were designed to consume fat as their primary fuel, shunning the mere thought of a sushi roll with rice or pre-workout banana. A typical ketogenic prescription includes a daily plate comprised of 60-70% fat, 20-30% protein, and 10-20% carbohydrate. While the low-carb diet has its critics, research shows convincing claims that ketogenic diets are beneficial, not only for weight loss, but also: With all these benefits, “going ketogenic” seems to be the answer to the diet our society has been looking for: health, brain power, and lean body mass. So what’s the downside? The goal of this article is not to argue whether ketogenic diets are good or bad, but rather is a full-scope look at the benefits and downsides to a ketogenic diet—namely for women. So, if you’re a woman, read on. Low-Carb for Life? A low-carb ketogenic approach can work for fat loss. If you cut out excess sugar and starch, which retain water and stores as fat when overconsumed, your body will naturally make positive body composition adjustments, and as an added bonus Continue reading >>
Ketogenic Diet For Obesity: Friend Or Foe?
Go to: 3. The Physiology of Ketosis After a few days of fasting or a drastically reduced carbohydrate diet (below 20 g per day), the body’s glucose reserves become insufficient for the production of oxaloacetate for normal fat oxidation in the Krebs cycle and for the supply of glucose to the central nervous system (CNS) [19,20,21,22]. Regarding the first issue, oxaloacetate is relatively unstable at body temperature, thus it is necessary (a minimal amount of oxaloacetate is required for an optimal functioning of the Krebs cycle) to supply the tricarboxylic acid cycle with oxaloacetate derived from glucose through ATP dependent carboxylation of pyruvic acid by pyruvate carboxylase . Regarding the second issue, the CNS cannot use fatty acids as an energy source (because they do not cross the blood-brain barrier), thus glucose is ordinarily the sole fuel for the human brain . After 3–4 days of fasting or a very low carbohydrate diet the CNS needs an alternative energy source [19,20,21,22] and this is derived from the overproduction of acetyl-CoA which leads to the production of so-called ketone bodies (KB): acetoacetate (AcAc), β-hydroxybutyric acid (BHB) and acetone (Figure 1 and Figure 2). This process is called ketogenesis and occurs principally in the mitochondrial matrix in the liver . It is important to underline that the liver produces ketone bodies, but is unable to utilize them because the absence of the enzyme 3-ketoacyl CoA transferase required to convert acetoacetate into acetoacetyl-CoA. Even though the main ketone body produced in the liver is acetoacetate, the primary circulating ketone is β-hydroxybutyrate that is not, strictly speaking, a ketone body because the ketone moiety has been reduced to a hydroxyl group. Under normal conditions t Continue reading >>
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The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
The Paleo Guide To Ketosis
Ketosis is a word that gets tossed around a lot within the Paleo community – to some, it’s a magical weight-loss formula, to others, it’s a way of life, and to others it’s just asking for adrenal fatigue. But understanding what ketosis really is (not just what it does), and the physical causes and consequences of a fat-fueled metabolism can help you make an informed decision about the best diet for your particular lifestyle, ketogenic or not. Ketosis is essentially a metabolic state in which the body primarily relies on fat for energy. Biologically, the human body is a very adaptable machine that can run on a variety of different fuels, but on a carb-heavy Western diet, the primary source of energy is glucose. If glucose is available, the body will use it first, since it’s the quickest to metabolize. So on the standard American diet, your metabolism will be primarily geared towards burning carbohydrates (glucose) for fuel. In ketosis, it’s just the opposite: the body primarily relies on ketones, rather than glucose. To understand how this works, it’s important to understand that some organs in the body (especially the brain) require a base amount of glucose to keep functioning. If your brain doesn’t get any glucose, you’ll die. But this doesn’t necessarily mean that you need glucose in the diet – your body is perfectly capable of meeting its glucose needs during an extended fast, a period of famine, or a long stretch of very minimal carbohydrate intake. There are two different ways to make this happen. First, you could break down the protein in your muscles and use that as fuel for your brain and liver. This isn’t ideal from an evolutionary standpoint though – when you’re experiencing a period of food shortage, you need to be strong and fast, Continue reading >>
The Ketogenic Diet: Is It Safe And Does It Work?
The ketogenic diet is fast becoming a trend among individuals looking for quick, dramatic weight loss. But is it effective, and more importantly is it safe? We spoke to Dr Alan Barclay, Accredited Practising Dietitian and Research Associate at The University of Sydney about this latest dietary fad. What is the ketogenic diet? The ketogenic diet (or 'keto' as it is sometimes called) is a very low-carbohydrate, high-fat diet, similar in nature to the Atkins Diet. The aim of this diet, Dr Barclay explains, is to: "significantly decrease the amount of carbohydrate in your diet, so that the body switches from primarily burning carbohydrates, to burning fat, for energy." With the absence of sufficient carbohydrate and the abundance of dietary fat, your liver generates greater quantities of what are known as 'ketone bodies', and this puts your body into a metabolic state known as 'ketosis'. In ketosis, your body becomes incredibly efficient at using ketone bodies, generated from the breakdown of fat, as fuel. In other words, your body will burn more body fat. What foods are excluded on this diet? Generally, the ketogenic diet reduces or excludes carbohydrate-containing foods, including breads, breakfast cereals, pasta, rice, quinoa, couscous, starchy vegetables (potato, sweet potato, corn), fruit, and legumes. It tends to encourage consumption of more high fat foods, such as fatty meats, full-cream dairy, butter, nuts, avocado, olive oil and coconut oil. A standard ketogenic diet consists of a split of around 30% protein, 60% fats and 10% carbohydrates. Experts advise that you should eat no more than 50g of net carbs a day for the body to stay in a ketogenic state. 50g of carbs is equivalent to one cup of oats, one medium sweet potato, one cup cooked brown rice or one slice ry Continue reading >>
How The Ketogenic Diet Weakens Cancer Cells
Chronic disease continues to ravage our world today despite tremendous advances in health care. Therapeutic approaches to treating this wide-range suffering cannot be met by technological growth in pharmacology, genetic therapy, or surgery. It should be obvious that the real solution for treating cancer and disease is not found in a man-made pill but rather is found in regulating the metabolic functions within our bodies. Western cultures today enjoy a diet rich in the delicacies that our ancestors did not consume on a regular basis such as grain, sugar, and starch. Research continues to show that sugar is the main source of fuel which feeds cancer and contributes to an inflammatory environment. Sugar essentially increases the risk for cancer and disease. How the Ketogenic Diet Works What is the Ketogenic Diet? The Eskimos and Maasai group are cultures we often look at to learn how their scant consumption of carbohydrates sustained their bodies through harsh weather conditions. It turns out that their low carb diet switched their metabolism to burn fat instead of sugar or glucose. This created a metabolic state known as ketosis, a process in which the body burns ketones to make energy, instead of relying on sugar or carbohydrate. Ketones are metabolized by fatty acids in the liver for energy. (This source of fuel is capable of crossing the blood brain barrier and is an excellent form of energy for neurons.) When the body lacks glucose, which is its first source of fuel, ketones are created in its absence. Ketosis was a beneficial process the human body developed as an adaptation to times when food was unavailable (such as for these hunter-gatherers). However, you can effectively produce ketones too by limiting the carbohydrates in your diet to less than 80 grams daily a Continue reading >>
What This Dietitian Has To Say About The Ketogenic Diet Will Surprise You
You'll lose weight, even though bacon is on the menu, for starters. This article initially appeared on news.com.au and has been republished here with permission. If you have any interest in the world of diet and nutrition chances are you would have seen reference to a ‘keto’, or low carb, high fat (LCHF) approach to diets and weight loss.Used clinically for many years, specifically in the area of epilepsy where it is used to help reduce seizures, ketogenic diets are also known for their relatively quick weight loss outcomes. Not a new area of nutrition but one that has become increasingly popular in recent years, the question is, ‘is a ketogenic diet the right diet for you?’ Ketogenic diets refer to diets that are particularly low in carbohydrates (ranging from 5-20%, or 20-50g of total carbohydrates and high in fats (up to 75% in total fat). This is as opposed to standard ‘diets’ which contain 30-50% carbohydrates and just 30% fat or less. Diets that are much lower in carbohydrate than the muscles and the brain typically need to function shift the body into a state known as ‘ketosis’ in which fat stores in the body are broken down into ketones which fuel the muscles and the brain in place of the carbohydrates when they are in limited supply. The result is enhanced fat burning and relatively quick weight loss as compared to a traditional dietary approaches. There is no evidence to show that keto diets are damaging to the body. In fact, with their superior weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose. The primary issue with keto diets is that the total amount of carbohydrate consumed needs Continue reading >>
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The Ketogenic Diet 101: A Detailed Beginner's Guide
The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. Over 20 studies show that this type of diet can help you lose weight and improve health (1). Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (2, 3, 4, 5). This article is a detailed beginner's guide to the ketogenic diet. It contains everything you need to know. The ketogenic diet (often termed keto) is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7). Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11). The ketogenic diet (keto) is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones. There are several versions of the ketogenic diet, including: Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1). Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts. High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% Continue reading >>
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 >>
What Is A Ketogenic Diet?
Alright, here’s what the ketogenic diet (often referred to as “keto”) is and the basics of how to follow it. What is the ketogenic diet? For those who don’t know the ketogenic diet is a low-carb, high fat diet (LCHF) with many health benefits. It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Benefits: Ketogenic diets generally cause massive reductions in blood sugar and insulin levels. This, along with the increased level of ketones provide the numerous cited health benefits. Ketogenic benefits include: Fighting diabetes Epilepsy control Alzheimer’s disease Certain cancers Cognitive performance High blood pressure control Satiety Weight/fat loss Reduced cholesterol levels The most obvious and commonly cited benefits is the decreased insulin levels. This is why fasting becomes a great solution to people’s type 2 diabetes, cushing’s disease and many other metabolic diseases. Fasting as well as the ketogenic diet increases insulin sensitivity, improves insulin resistance and allows your body to use the hormone insulin more effectively (which is important for fat loss). There are also four different classifications of the ketogenic diet. The standard ketogenic diet is accepted as reducing your carbohydrates intake to 5% carbs, with just enough protein (20%, let’s say) and the rest coming from fats. Inflammation is the root cause of so many of our ailments, which lower insulin levels decrease. Energy use: The basic principle around ketogenic diets is that our bodies first port of call f Continue reading >>
Can The Ketogenic Diet Work For You?
Turn Your Body Into A Fat-Burning Machine With This Diet There’s something about the word, “diet” that just elicits a “No thanks, I’ll pass” response. Typically it tells me there’s something I have to stop eating or some other restriction that’s going to tack an added stress onto the day. But what if that “diet” meant ditching the last few pounds that lead to finally seeing your abs? That’s the lure behind the popular ketogenic diet – the ability to lose fat fast. Basically, the “keto diet” is a low-carbohydrate, high-fat program. The way it works is that your barely-any-carbs diet induces ketosis, which is a metabolic process in which the body does not have enough glucose (from the carbs) to produce energy so the body instead turns to burning fat instead. Typically the ketogenic diet has great health benefits for patients with diabetes or epilepsy. But has also proven to quick way to attack body fat, leaving you leaner and healthier. Pam Nisevich Bede, MS, RD, CSSD, sports dietitian for Abbott's EAS Sports Nutrition, said when she works with athletes on the ketogenic diet she prescribes a ratio of 75 percent fat, 20% protein and 5% carbs. But ketosis isn’t just for athletes. Sponsored Content by Connatix “I really like it for the average person who really wants to get a handle on their diet or just wants to lose a little bit of weight” she said. “I consider that average person a gym-goer, sedentary or just wants to look good in their jeans.” RELATED: 11 Struggles Only People On Low-Carb Diets Understand She did warn that the ketogenic diet is not exactly easy to follow for those of us that have be pounding bagels every morning with breakfast or love sandwiches. But with a higher focus on high-fat foods like avocado, bacon, nuts and Continue reading >>
How Ketosis Diet Works
When it comes to weight loss, it’s not the amount of calories you consume that’s most important, but how your body uses them. Over the long run, this difference in what your body “decides” to do with the calories you eat makes all the difference. What is ketosis? Ketosis is a metabolic process that happens when the body does not have enough glucose for energy. How ketosis occurs Your body enters a state called “ketosis” when you eat a low- or no-carb diet. Because your body doesn’t have carbs to burn for energy, you burn fat instead. Molecules called ketones then build up in your bloodstream. This is a good thing. Difference between ketosis and diabetic ketoacidosis It shouldn’t be confused with diabetic ketoacidosis, a dangerous condition that affects people with type 1 diabetes. 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. Take a look at this chart: Body Condition Quantity of Ketones Being Produced After a meal 0.1 mmol/L Overnight fast 0.3 mmol/L Ketogenic diet 1-8 mmol/L >20 days fasting 10 mmol/L Ketoacidosis >20 mmol/L As you can see, the amount of ketones you produce when you’re in a state of ketosis is much lower than what’s produced when someone is in a state of ketoacidosis. The latter is uncontrolled diabetes. Ketosis to lose weight In fact, ketosis has proven to be safe and effective in numerous studies. In one, participants lost an average of 22 pounds after 2.5 cycles of a ketogenic diet. Also, most kept the weight off after a year.1 What is the ketogenic diet? The keto diet is a low-carb, high-fat diet that causes weight loss and provides health benefits. Effects of ketogenic diet Another study focused on the long-term effects of a ketogenic 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 >>
Keto 101: How Ketogenic Diet Works?
Ketogenic Diet Works | How Ketogenic Diet Works | Why Ketogenic Diet Works | Ketosis State Ketogenic diet is the new trend in the health and fitness world. You have probably heard of it from famous celebrities, bloggers and health experts being an effective way of reducing weight. You heard it right. We have already switched to this low-carb high-fat diet because of the many testimonials to its effect in health and weight loss. However, you shouldn’t just try it out because of other people’s endorsement or because it is popular. You need to understand how ketogenic diet works so you can assess if it’s something that will fit for you. Low Carbohydrates Intake Leads to Less Body Sugar and Fat The first important idea behind keto dieting is the low-carbo intake. Carbohydrates are dietary nutrients that our body breaks down to sugar to produce the fuel or energy that we need for everyday living. If the carbs that we eat are not burned and used as energy, they are stored in the muscles and will turn to body fat after some time. For those inactive individuals, this could lead to several diseases like obesity, diabetes and liver problems. Therefore, you should lower your carbohydrate intake to lessen the unused sugar in your system and lessen the chances of getting body fats. Depleted Supply of Carbohydrates will Start Ketosis Explaining how ketogenic diet works also needs explaining of the word ketosis. It is a metabolic state wherein your body does not have enough carbohydrates anymore to produce fuel, which results to the liver digging the stored fats and converting them to ketones. Ketone bodies will then be oxidized to produce the energy for our brain and entire body. If you want to begin with keto dieting, your ketosis activation will depend on the amount of carboh Continue reading >>
High Fat, Low Carb Ketogenic Diets Work, But You’ll Have To Be Disciplined
Source:Supplied Used clinically for many years, specifically in the area of epilepsy where it is used to help reduce seizures, ketogenic diets are also known for their relatively quick weight loss outcomes. Not a new area of nutrition but one that has become increasingly popular in recent years, the question is, ‘is a ketogenic diet the right diet for you?’ Ketogenic diets refer to diets that are particularly low in carbohydrates (ranging from 5-20%, or 20-50g of total carbohydrates and high in fats (up to 75% in total fat). This is as opposed to standard ‘diets’ which contain 30-50% carbohydrates and just 30% fat or less. Diets that are much lower in carbohydrate than the muscles and the brain typically need to function shift the body into a state known as ‘ketosis’ in which fat stores in the body are broken down into ketones which fuel the muscles and the brain in place of the carbohydrates when they are in limited supply. The result is enhanced fat burning and relatively quick weight loss as compared to a traditional dietary approaches. There is no evidence to show that keto diets are damaging to the body. In fact, with their superior weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose. The primary issue with keto diets is that the total amount of carbohydrate consumed needs to be kept very low, or the body will quickly come out of ketosis. For example, a low carb diet for most of the day followed by an extra snack of chocolate or piece of banana bread will quickly negate any of the potential benefits of ketosis as the total amount of carbohydrate rises above the upper limits of 50g or so for the Continue reading >>