Transformation Tuesday::: I wore shorts once last year, i felt good because they were a size 16 I think, down from a size 20. My size 2 shorts in the after picture are now too big. About a year between these pictures and at least 100lbs. I was working out, but @coach_jmo had just had the food conversation with me. It was vacation time and I was sad about not being beach ready in a little over 3 months. 😂 I was still making bad choices to help me cope with my weight gain from Postpartum depression and anxiety. I was still eating horribly, with cheat weekends and lots of pizza. 😂 I still thought exercising was enough to help me reach my goals. Working out 7 days a week with my trainer and a Ketogenic diet have changed my life. Down from a size 18/20 to a Size 0/2, over 130 pounds, and over 115 inches. 🎉🙌🎊
The ketogenic diet has been studied in at least 14 rodent animal models of seizures. It is protective in many of these models and has a different protection profile than any known anticonvulsant. Conversely, fenofibrate, not used clinically as an antiepileptic, exhibits experimental anticonvulsant properties in adult rats comparable to the ketogenic diet. This, together with studies showing its efficacy in patients who have failed to achieve seizure control on half a dozen drugs, suggests a unique mechanism of action.
Ketogenic diets focus on high amounts of fat in the diet, including saturated fats, along with very restricted amounts of carbohydrates, in order to create ketones that bypass insulin resistance in brain cells and energize their metabolic functions in lieu of glucose. This has proven efficacious for other central nervous systems problems in addition to Alzheimer’s and epilepsy.
Although many hypotheses have been put forward to explain how the ketogenic diet works, it remains a mystery. Disproven hypotheses include systemic acidosis (high levels of acid in the blood), electrolyte changes and hypoglycaemia (low blood glucose). Although many biochemical changes are known to occur in the brain of a patient on the ketogenic diet, it is not known which of these has an anticonvulsant effect. The lack of understanding in this area is similar to the situation with many anticonvulsant drugs.
For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why ketoproof coffee?
Dieters and healthy eaters are programmed to get vegetables at every meal in order to reach their daily plant quota, but Mancinelli says the cumulative total can blow through your daily net carbs. “They have vegetables in their breakfast omelet, big salads, snack on celery and carrot sticks, and have big sides of leafy greens in place of rice at dinner,” she says. “The carbs in all those vegetables add up. A few carbs here and there with cheese, nuts, and seeds, and you can really miss the mark for ketosis.” Start smart by cooking with these low-carb vegetables.
Everyone — not just those on a keto diet — should stay away from consuming added trans fats. While these are naturally found in some meat and milk (though you’re probably avoiding milk on keto because of its higher carb count), according to the USDA, they’re often added to processed foods. “If you’re eating a lot of packaged products, you’re probably getting more trans fats than you think you are,” says Keatley.
Gut health is extremely important for anyone looking to lose weight and increase overall health[*][*]. It is not uncommon for those who shift to a ketogenic diet to have a change in the production of bacteria in their colon (although not necessarily a bad thing – just a change)[*]. To help support this change and increase the healthy bacteria in your gut, try consuming more fermented foods such as sauerkraut, kimchi or kefir and/or supplement with a high-quality probiotic[*][*].
The Johns Hopkins Hospital protocol for initiating the ketogenic diet has been widely adopted. It involves a consultation with the patient and their caregivers and, later, a short hospital admission. Because of the risk of complications during ketogenic diet initiation, most centres begin the diet under close medical supervision in the hospital.
“As a pediatrician practicing for the past 24 years, I spend most of my clinical time caring for children with chronic behavioral, developmental, psychological or metabolic conditions (ADHD, depression, anxiety, OCD, Tourette’s Syndrome, autism, autoimmune disease, obesity, NAFLD, etc.). A well-planned, low-carbohydrate (and in many cases ketogenic) nutrition plan is a very powerful tool that I use with my patients to address both physical and mental health. I so appreciate Diet Doctor and reference it frequently for my patients as the best resource for this topic. This site is commercial free, well-supported, referenced and frequently updated.”
“I first began recommending a low-carbohydrate approach to diet and lifestyle in 2017 after discovering personal success with this way of eating. Since then, I’ve helped many patients adopt a LCHF diet and seen substantial clinical improvements — particularly with insulin resistance and diabetes — with this approach. Eating whole, nutritious food is good for everyone and results in the remission of disease and restoration of both physical and mental health.”
The insulin theory of obesity, in short, declares that the primary cause of obesity is higher carbohydrate diets because these diets increase insulin secretion more than any other diet. When insulin levels are high, fat storage will increase significantly and “starve” muscles and organs of energy. This causes increased hunger and overeating that results in obesity.
^ Freeman JM, Vining EP, Pillas DJ, Pyzik PL, Casey JC, Kelly LM. The efficacy of the ketogenic diet—1998: a prospective evaluation of intervention in 150 children. Pediatrics. 1998 Dec;102(6):1358–63. doi:10.1542/peds.102.6.1358. PMID 9832569. https://web.archive.org/web/20040629224858/http://www.hopkinsmedicine.org/press/1998/DECEMBER/981207.HTM Lay summary]—JHMI Office of Communications and Public Affairs. Updated 7 December 1998. Cited 6 March 2008.
Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.
The likely reason they were able to keep the weight off, researchers say, is their resting metabolic rate (RMR) was maintained, and they retained their lean muscle mass. RMR is a measure of metabolism (meaning how your body uses energy), while immobile, and it plays an important role in sustaining weight loss, according to other research, published in August 2016 in the journal Obesity.
Are you missing your lattes and frappes? Time for a quick keto coffee fix! Ketoproof coffee is a fantastic mix of coconut oil and butter in your coffee instead of the generic cream or milk. You might think that it sounds disgusting at first, but if you think about what butter is made out of – it’s pretty much just hardened cream. Once you melt it down and mix it all up using an immersion blender, you get a delicious latte-like froth on the top of your morning coffee.
Is there a possible middle ? Where I can still lose weight, eat low carb but without having to be paranoid about electrolytes and feeling like I'm possessed by the spirit of keto doom ? Can I up my carbs to say 50 - I don't need rice, bread and stuff I do great with just veg and protein ... but Im supposed to feel great in keto ... though I really love the benefits I hate how it makes me feel 🤔 Would love your feedback !
Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.
Lunch: pat dry chicken and cut into cubes. Lightly (!) salt and pepper. Heat a skillet over medium heat, once hot add coconut oil and fry chicken cubes until brown from all sides. Remove chicken, and add crushed garlic, curry paste and fish sauce to pan. Stir until fragrant and remaining oil in pan and curry paste are well combined. Then add coconut milk and whisk until well combined. Simmer and reduce sauce until desired consistency (1-3 minutes). Pour sauce over chicken and sprinkle with sesame seeds. Serve with baby spinach.
It's not the easiest plan to follow, but the theory of ketosis as a possible prevention against disease is gaining attention from cancer specialists. Tumor immunologist Dr. Patrick Hwu, one of the leading cancer specialists in the U.S., has followed the keto diet for four years, although he prefers to call it the fat-burning metabolism diet, or fat-burning diet. More research is needed to prove its benefits, but Hwu, the head of cancer medicine at MD Anderson in Houston, believes in it after seeing improvements in his own health.
When following a low carbohydrate diet, for the first few days, there is an adaptation period during which most people report feeling run-down or tired. Some people report feeling irritable, out of sorts, and unable to make decisions. For most people, these feelings disappear after the adaptation period, however, and are replaced with feelings of calm and balance and more consistent energy.
There is a lot of information out there on the ketogenic diet, and sometimes that abundance of information can be confusing! Do you need to count macros? What are macros anyway?!? How many carbs can I eat on the Keto Diet? What is keto flu? How do you get enough electrolytes in your Keto Diet to avoid cramps and other keto flu symptoms? How much water should you drink? Is diet soda ok on keto? What foods are keto approved? Will I gain the weight back after keto? Is the Keto Diet safe?
In 1967, Irwin Stillman published The Doctor's Quick Weight Loss Diet. The "Stillman diet" is a high-protein, low-carbohydrate, and low-fat diet. It is regarded as one of the first low-carbohydrate diets to become popular in the United States. Other low-carbohydrate diets in the 1960s included the Air Force diet and the Drinking Man's Diet. Austrian physician Wolfgang Lutz published his book Leben Ohne Brot (Life Without Bread) in 1967. However, it was not well known in the English-speaking world.
In the 1960s, medium-chain triglycerides (MCTs) were found to produce more ketone bodies per unit of energy than normal dietary fats (which are mostly long-chain triglycerides). MCTs are more efficiently absorbed and are rapidly transported to the liver via the hepatic portal system rather than the lymphatic system. The severe carbohydrate restrictions of the classic ketogenic diet made it difficult for parents to produce palatable meals that their children would tolerate. In 1971, Peter Huttenlocher devised a ketogenic diet where about 60% of the calories came from the MCT oil, and this allowed more protein and up to three times as much carbohydrate as the classic ketogenic diet. The oil was mixed with at least twice its volume of skimmed milk, chilled, and sipped during the meal or incorporated into food. He tested it on 12 children and adolescents with intractable seizures. Most children improved in both seizure control and alertness, results that were similar to the classic ketogenic diet. Gastrointestinal upset was a problem, which led one patient to abandon the diet, but meals were easier to prepare and better accepted by the children. The MCT diet replaced the classic ketogenic diet in many hospitals, though some devised diets that were a combination of the two.
While keto diets minimize sugar and other food sensitivities, they often allow full-fat dairy such as yogurt that, for some people, can stall fat loss. And some packaged keto-friendly foods (yes, there's a whole industry of keto-friendly cookies, candy, and other junk food!) can contain gluten, artificial sweeteners, and other reactive ingredients. These foods and additives cause dysbiosis (an imbalance between good and bad bugs), leaky gut syndrome, and increase insulin resistance, which raises blood sugar levels—stalling weight loss. Read your labels carefully: Food sensitivities can be sneaky and hide in foods that you would never suspect, like mustard.