Dr. Campos, it is so discouraging to see that you disparage the ketogenic diet based on your assumption that it is very heavy in poor quality processed meats. No diet that relies on processed foods can be viewed as “healthy”. Become better informed by getting up to speed with what Jeff Volek, RD, PhD, calls a “well-formulated ketogenic diet.” Also, learn more about the potential of the diet to slow cancer progression (my specialty). You owe it to your patients who are depending on you for advice. Present them with facts, not opinions.
35. Crujeiras A.B., Gomez-Arbelaez D., Zulet M.A., Carreira M.C., Sajoux I., de Luis D., Castro A.I., Baltar J., Baamonde I., Sueiro A., et al. Plasma FGF21 levels in obese patients undergoing energy-restricted diets or bariatric surgery: A marker of metabolic stress? Int. J. Obes. (Lond.) 2017;41:1570–1578. doi: 10.1038/ijo.2017.138. [PubMed] [CrossRef] [Google Scholar]
Can’t you take ketone supplements? No. While it is possible to elevate ketones by taking them, “without the low-carb stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation,” says Volek. Don’t trust trainers or “body hackers” who say you can induce ketosis quickly without changing your diet.
The ESS is based on questions referring to eight such situations, some known to be very soporific and others less so. The questionnaire is self-administered, and the item scores provide a new method for measuring sleep propensity in eight different real-life situations. Subjects are asked to rate on a scale of 0–3 how likely they would be to doze off or fall asleep in the eight situations, based on their usual, current lifestyle. A distinction is made between dozing off and simply feeling tired. If a subject has not been in some of the situations recently, he or she is asked, nonetheless, to estimate how each might affect him or her .
The keto diet is so restrictive, it's difficult to sustain over time. Only people who are truly devoted can maintain that level of diligence when it comes to meal planning, nutrient tracking and eating out. So after losing the weight, most people go back to their old eating habits. Unfortunately, the vast majority of people who try fad diets end up gaining the weight back because they haven't really found a new way to live.
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[*][*].
Cardiovascular workouts increase the heart rate for extended periods. If you are on the ketogenic diet, you might have difficulty finding energy reserves for cardio exercise. This is why the targeted keto diet can be effective. Right before working out, you load up on high-carbohydrate foods, which provide fuel to burn while exercising. During inactivity, your body burns fat. In periods of high intensity, such as aerobics, the body finds fuel from carbohydrates that can sustain the movement.
O n e Y e a r : Thankful for the Gospel and it’s power to transform all areas of life. Only God’s grace allows me to look back one year ago (almost to the day) to reflect on how far He’s actually brought me and my family. Lots of “negative” circumstances took place over the course of the last year, but the perspective of the guy on the left is VASTLY different from the guy on the right. I truly believe there are no negative circumstances in this life, only misunderstandings of what’s actually good (dare I say, “best”) for us. Keep pressing on, keep pursuing, keep searching for the only One worth anchoring your hope to. | #wonthedoit #godisgoodallthetime #stewardshipoflife #identity #hope #fattofitjourney #50lbsandcounting #Keto
“Your liver produces ketones all the time, but the rate depends on carbohydrate and protein intake,” says Jeff Volek, Ph.D., R.D., a professor of human sciences at Ohio State University. When the majority of your diet is made up of of carbs and protein, ketogenesis slows. Replacing carbs and protein with fat will put your body into ketosis, thus ramping up ketone production. This takes about three days to induce.
Keto is a healthy state for some, but not all. It is most proven for epilepsy and other brain problems like Alzheimer’s, mild cognitive impairment, and Parkinson’s disease. There are more safety concerns for people trying keto for fat loss or performance. In humans, there are reports of adverse reactions to keto, including menstrual irregularities, gut dysbiosis, change in circadian rhythm, hair loss, constipation, mood disorders, and thyroid dysfunction; and in rodents, insulin resistance and nonalcoholic fatty liver.
If you're new to keto, watch out for hidden carbs. Generally, dairy products and nuts are a good way to meet your daily fat intake, but know that some of those items may contain more carbohydrates than you think. For example, yogurt topped with nuts may seem like a great keto-friendly snack, but a 5.3 ounce serving of plain yogurt has 12 grams of carbohydrates. Vanilla flavored yogurt has 24 grams of carbohydrates. Add an ounce of cashews, weighing in at nearly nine grams of carbs, and you’re up to 21 to 33 grams of carbs for that snack, which could knock you out of ketosis. Be sure to read nutrition labels carefully and pay careful attention to serving sizes. Track foods using a keto-specific app like Senza or KetoDiet can help you stay within your recommended daily carb intake.
Sleep quality was evaluated by determining sleep propensity and quality by means of the PSS and PSQI, respectively. Overall, participants showed a poor sleep condition with a total score >5 au (Table S1). Thus, a significant improvement in sleepiness (PSS) was observed when comparing the visit of reduced ketosis with baseline, a point that coincided with maximum loss of fat mass (Figure 3B). By contrast, no statistically significant effect was observed on sleep quality and duration (PSQI; Figure 3B). Accordingly, plasma levels of dopamine showed no statistically significant changes (data not shown).
Klein S, Sheard NF, Pi-Sunyer S, Daly A, Wylie-Rosett J, Kulkarni K, Clark NG. Weight management through lifestyle modification for the prevention and management of type 2 diabetes: rationale and strategies. A statement of the American Diabetes Association, the North American Association for the Study of Obesity, and the American Society for Clinical Nutrition. Am J Clin Nutr. 2004;80:257–263. [PubMed] [Google Scholar]
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.
Unfortunately, there’s no long-term data on ketogenic diets versus other diets. In a 2015 Italian study, those on a ketosis diet lost 26 pounds in three months. About half of the participants stayed on the diet for a year but lost little additional weight in the next nine months. People in a 2014 Spanish study who followed a very-low-calorie ketogenic diet lost an average of 44 pounds in a year—but a third of them dropped out, possibly because it was too hard to maintain.
Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here >
I’m discouraged to see that nowhere in the article nor in the comments is there a mention of a diet’s best fit to genetics. Consider if someone is an APOE E2 carrier and/or has certain polymorphisms of the APO5 gene. These are quite rare in Okinawa but much more prevalent in the USA (12% of the population). According to a number of well-designed studies, these genetic characteristics point to a higher fat, lower carbohydrate diet as beneficial and even a “moderate” carb diet as problematic.
It seems strange that a diet that calls for more fat can raise “good” cholesterol and lower “bad” cholesterol, but ketogenic diets are linked to just that. It may be because the lower levels of insulin that result from these diets can stop your body from making more cholesterol. That means you’re less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions. It's unclear, however; how long these effects last.
“As a physician who developed type 1 diabetes in 1998 at the age of 38, I struggled to manage my blood sugar with conventional medical advice. I met Dr. Andreas Eenfeldt at a medical meeting in 2012 and have used Diet Doctor as an excellent source of information for both myself and my patients ever since. The low-carb diet resulted in a marked improvement in my blood sugar control and my entire outlook on life. I provide online coaching to people with diabetes who need individualized attention.”
The improvement in glycemic control occurred while medications for diabetes were discontinued or reduced in most participants (Table (Table5).5). During the study, hypertension and hyperlipidemia medication doses were not increased from baseline nor were new agents added, except in 3 individuals. No serious adverse effects related to the diet occurred. One participant had a hypoglycemic episode requiring assistance from emergency services after he skipped a meal but the episode was aborted without need for transportation to the emergency room or hospitalization.
Ketosis means that your body is in a state where it doesn't have enough glucose available to use as energy, so it switches into a state where molecules called ketones are generated during fat metabolism. Ketones can be used for energy. A special property of ketones is that they can be used instead of glucose for most of the energy needed in the brain, where fatty acids can't be used. Also, some tissues of the body prefer using ketones, in that they will use them when available (for example, the heart muscle will use one ketone in particular for fuel when possible).
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.
BHB (Beta-hydroxybutyrate) is the first substrate that kicks the metabolic state of ketosis into action. If you take it, BHB is able to start processing in your body resulting in energy and greatly speed up weight loss by putting your body into ketosis. contains BHB, which forces the body into a constant state of Ketosis, helping you burn fat for energy instead of carbs.
High-fat dairy also contains high-quality protein, vitamins, minerals, and conjugated linoleic acid (one of the few fatty acids that have been found to promote fat loss). The combination of these nutrients is essential for maintaining strength and function as we age. By adding just 7 ounces of ricotta cheese to their daily diet, for example, the older participants of a recent study were able to increase their muscle mass and muscle strength. In other words, ask for extra cheese, please.
1. Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, and Antonio J. International Society of Sports Nutritionists Position Stand: Diets and body composition. Journal of the International Society of Sports Nutrition 14:16, 2017.
“The low-carb, high-fat diet has re-energized my clinical interest in the treatment of diabetes, obesity, and other chronic conditions relating to insulin resistance. Guiding my patients on their journey to reclaiming their health, wellness, and vitality with the prescription of real food brings me the utmost joy. Witnessing the transformative impact of this lifestyle has given me hope for the future health of our patients and communities.”
–These easy low carb blender pancakes will brighten your morning with the sunny taste of lemons and mixed berries. A fabulous gluten-free breakfast treat. My kids all seem to have one track minds, just like their old mum. Turns out that they dream about food as much as I do. Maybe it's a hereditary trait, passed on through the genes of food-obsessed people. Or maybe it's taught when they are really young and impressionable, watching as their mother thinks and schemes and daydreams about her next meal. However it's passed on, my kids all surely have caught that bug.All Day I Dream About Food
A recent systemic review and meta-analysis of randomized controlled trials comparing the long-term effects (greater than 1 year) of dietary interventions on weight loss showed no sound evidence for recommending low-fat diets. In fact, low-carbohydrate diets led to significantly greater weight loss compared to low-fat interventions. It was observed that a carbohydrate-restricted diet is better than a low-fat diet for retaining an individual’s BMR. In other words, the quality of calories consumed may affect the number of calories burned. BMR dropped by more than 400 kcal/day on a low-fat diet when compared to a very low-carb diet.
“I prescribe ketogenic whole-foods diets because they are powerful metabolic interventions with the potential to address root causes of psychiatric disorders, including inflammation, oxidation, and insulin resistance. I enthusiastically recommend the Diet Doctor website to all my patients because it is the most comprehensive resource for low-carb news, advice, science, inspiration and support in the world. The information there is trustworthy, easy to understand, available in multiple formats and languages, and funded entirely by the people.”
“As an interventional cardiologist for 30 years —and an avid runner and active person — I realized as I aged that eating less and moving more did not work for me or for my patients. The ketogenic diet resulted in a 30-pound weight loss and a dramatic increase in energy. As a past president of the Canadian Cardiovascular Society, I have been urged by medical colleagues to share my ketogenic knowledge widely. With my wife, a certified health coach, I have established a cardiometabolic clinic for obesity and insulin resistance syndromes. One of the resources we recommend is Diet Doctor.”
Children who discontinue the diet after achieving seizure freedom have about a 20% risk of seizures returning. The length of time until recurrence is highly variable, but averages two years. This risk of recurrence compares with 10% for resective surgery (where part of the brain is removed) and 30–50% for anticonvulsant therapy. Of those who have a recurrence, just over half can regain freedom from seizures either with anticonvulsants or by returning to the ketogenic diet. Recurrence is more likely if, despite seizure freedom, an electroencephalogram shows epileptiform spikes, which indicate epileptic activity in the brain but are below the level that will cause a seizure. Recurrence is also likely if an MRI scan shows focal abnormalities (for example, as in children with tuberous sclerosis). Such children may remain on the diet longer than average, and children with tuberous sclerosis who achieve seizure freedom could remain on the ketogenic diet indefinitely.
The KD stands in stark contrast to current macronutrient recommendations for both health promotion, as well as enhancement of athletic performance (7,21). The KD is characterized by a macronutrient distribution ratio consisting of approximately 70 – 80% fat, 10 – 20% protein and <5% carbohydrate (CHO), with daily CHO intake limited to ≤50 grams. Two of the most prominent and vocal researchers of the KD, Jeff Volek, PhD and Stephen Phinney, MD, PhD, in their book The Art and Science of Low Carbohydrate Performance, recommend protein consumption of 0.6 – 1.0 grams per lb of lean body mass, a figure which almost perfectly matches the commonly recommended protein intake for athletes (i.e., 1.2 – 2.0 g/kg bodyweight) (21,26). With CHO intake radically restricted and protein within the commonly recommended range, fat becomes the primary macronutrient target for manipulation.
I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a day. This is all built around a sedentary lifestyle, like most of us live. If you need to increase or decrease calories, you will need to do that on your own terms.
When you’re on keto, you’re less hungry. Ketones help control hormones that influence appetite. They suppress ghrelin, your “hunger hormone,” and at the same time they boost cholecystokinin (CCK) — the hormone that keeps you feeling full. You won’t want to snack as regularly, making it easier to go longer without food. Your body will then reach into its fat stores for energy. The result? More weight loss. Learn more here about how the keto diet suppresses appetite.
Not in the mood for cake? Brownies definitely come second on that list of delicious treats that we want once we turn to a ketogenic diet. You can easily make keto brownies that you can fully enjoy without having to fight against the craving to have more. Besides using almond flour and other mixtures of flours, you can make them out of avocado as well.
Researchers believe that the ketogenic diet can also help patients with schizophrenia to normalize the pathophysiological processes that are causing symptoms like delusions, hallucinations, lack of restraint and unpredictable behavior. One study found that the keto diet lead to elevated concentrations of kynurenic acid (KYNA) in the hippocampus and striatum, which promotes neuroactive activity. Some studies even point to the elimination of gluten as a possible reason for improved symptoms, as researchers observed that patients with schizophrenia tended to eat more carbohydrates immediately before a psychotic episode. (19)
MF-BIA (InBody 720; Biospace, Tokyo, Japan) was also used for determining body composition in terms of FM, FM%, FFM, total body water, intra- and extracellular water, skeletal muscle mass, and ASLM. This noninvasive technology employs 8 contact electrodes, which are positioned on the palm and thumb of each hand and on the front part of the feet and on the heels. In addition, MF-BIA uses the body’s electrical properties and the opposition to the flow of an electric current by different body tissues. The analyzer measured resistance at specific frequencies (1, 5, 50, 250, 500, and 1000 kHz) and reactance at specific frequencies (5, 50, and 250 kHz). The participants were examined while lightly dressed, and the examination took less than 2 minutes and required only a standing position. The validity of this technology has been documented in previous studies (21, 22). Visceral fat area values were also calculated in cm2 by MF-BiA. Importantly, these values are significantly correlated with those generated by computed tomography (22, 23). The calculation of the different body compartments was performed according to the instructions of the manufacturer (Biospace).
Basically, carbohydrates are the primary source of energy production in body tissues. When the body is deprived of carbohydrates due to reducing intake to less than 50g per day, insulin secretion is significantly reduced and the body enters a catabolic state. Glycogen stores deplete, forcing the body to go through certain metabolic changes. Two metabolic processes come into action when there is low carbohydrate availability in body tissues: gluconeogenesis and ketogenesis.
“I follow and recommend a low-carb or keto lifestyle, with and without intermittent fasting, to all of my patients whether or not they have lifestyle-related chronic conditions. I do this because of the health benefits to anyone who follows them, but also because of the science behind them and the impressive clinical results I have seen in my patients. I have recommended the Diet Doctor website for the past 5-6 years as a first-stop to find completely trustworthy information, delicious recipes, great visuals and excellent videos.”