The weight-loss program has five steps and adheres to the most recent guidelines of the 2015 EFSA on total carbohydrate intake [22]. The first three steps consist of a VLCK diet (600–800 kcal/day), low in carbohydrates (<50 g daily from vegetables), and lipids (only 10 g of olive oil per day). The amount of high biological-value proteins ranged between 0.8 and 1.2 g per each kg of ideal body weight to ensure that patients were meeting their minimum body requirements and to prevent the loss of lean mass. In step 1, the patients ate high-biological-value protein preparations five times a day and vegetables with low glycemic indexes. In step 2, one of the protein servings was substituted with a natural protein (e.g., meat or fish) either at lunch or at dinner. In step 3, a second serving of low-fat natural protein was substituted for the second serving of biological protein preparation. Throughout these ketogenic phases, supplements of vitamins and minerals, such as K, Na, Mg, Ca, and omega-3 fatty acids, were provided in accordance with international recommendations [23]. These three steps were maintained until the patient lost the target amount of weight, ideally 80%. Hence, the ketogenic steps were variable in time depending on the individual and the weight-loss target. The total ketosis state lasted for 60–90 days only.
a) Why do I need to eat dietary fat during the keto diet if I have plenty of adipose tissue (as is currently the case) that can equally well be used as a source of energy? In your article you simply say that dietary fat is necessary for the keto diet to work, by I can’t see any explanation for that. Eating fat while I already have plenty of it available seems a bit counterintuitive.
A ketogenic diet — which is very low in net carbohydrates and high in healthy fats — is key for boosting mitochondrial function. Healthy fats also play an important role in maintaining your body's electrical system. When your body is able to burn fat for fuel, your liver creates water-soluble fats called ketones that burn far more efficiently than carbs, thereby creating fewer reactive oxygen species (ROS) and secondary free radicals. Ketones also decrease inflammation, improve glucose metabolism and aid the building of muscle mass. The benefits of a cyclical ketogenic diet are detailed in my latest bestselling book, "Fat for Fuel." While the book was peer-reviewed by over a dozen health experts and scientists, a new large-scale international study (known as the international Prospective Urban Rural Epidemiology, or PURE, study) adds further weight to the premise that high intakes of healthy fats — especially saturated fats — boost health and longevity.
Hello, I am doing IF 16:8 & my eating window is in the evening. I’m confused as to what to eat during those 8 hours. I’ve been eating 1 meal & a snack. Is this enough? I’ve been doing Keto dieting for 6 months. Initially lost 5 #. (Realize it was water #) Now I weigh more than I ever have, as of today!! Drink loads of water, eat healthy fats, mod protein & limited carbs, non processed. Can you help? Thanks!!
Epilepsy is one of the most common neurological disorders after stroke,[7] and affects around 50 million people worldwide.[8] It is diagnosed in a person having recurrent, unprovoked seizures. These occur when cortical neurons fire excessively, hypersynchronously, or both, leading to temporary disruption of normal brain function. This might affect, for example, the muscles, the senses, consciousness, or a combination. A seizure can be focal (confined to one part of the brain) or generalised (spread widely throughout the brain and leading to a loss of consciousness). Epilepsy can occur for a variety of reasons; some forms have been classified into epileptic syndromes, most of which begin in childhood. Epilepsy is considered refractory (not yielding to treatment) when two or three anticonvulsant drugs have failed to control it. About 60% of patients achieve control of their epilepsy with the first drug they use, whereas around 30% do not achieve control with drugs. When drugs fail, other options include epilepsy surgery, vagus nerve stimulation, and the ketogenic diet.[7]

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

Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.


Hi Sylvie, thanks for the positive review! To answer your question about spaghetti squash – it could quite frankly go either way. It has about 7g total carbs per serving (1 cup) and 5.5 net carbs which could be considered a bit high for keto but still on the moderate/low range compared to all the other starchy veggies out there. I would just be mindful of this and consume in moderation 🙂

Collagen is a type of protein that has been shown to suppress appetite[*], provide fullness compared to other proteins like whey, casein, or soy[*], help retain muscle mass[*] and even help to reduce the appearance of cellulite due to it’s ability to improve skin elasticity and thickness[*]. Refer to this article for more information on the benefits of collagen and the best way to supplement it in your diet.
A short-lived increase in seizure frequency may occur during illness or if ketone levels fluctuate. The diet may be modified if seizure frequency remains high, or the child is losing weight.[19] Loss of seizure-control may come from unexpected sources. Even "sugar-free" food can contain carbohydrates such as maltodextrin, sorbitol, starch, and fructose. The sorbitol content of suntan lotion and other skincare products may be high enough for some to be absorbed through the skin and thus negate ketosis.[31]
The keto diet (also known as ketogenic diet, low carb diet and LCHF diet) is a low carbohydrate, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though, according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more1-6.On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose. Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.
“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.” 

Also, consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies. It’s also present in keto friendly foods like eggs and cottage cheese.
The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.

Proteins and fats promote satiety and help control blood sugar to reduce cravings. Resting metabolic rate increases somewhat, and does not continue to spiral downward as the body sheds excess fat. As you become more keto-adapted, calories burn at a higher clip. Elevated levels of ketones (beta-hydroxybutyrate) even reduce inflammation, whether introduced endogenously through diet or exogenously through HVMN Ketone.23
We know now that plaque formation is a culmination of inflammation at the plaque formation site along with a white blood cell mediated interaction between calcium, cholesterol and other biological substances. In fact, it is thought that cholesterol is actually used by the body as a kind of internal bandage when our arterial lining becomes damaged by inflammation. This means that cholesterol build up in the arteries may actually be a protective mechanism.
H. Guldbrand, B. Dizdar, B. Bunjaku, T. Lindström, M. Bachrach-Lindström, M. Fredrikson, C. J. Östgren, F. H. Nystrom, “In Type 2 Diabetes, Randomisation to Advice to Follow a Low-carbohydrate Diet Transiently Improves Glycaemic Control Compared with Advice to Follow a Low-fat Diet Producing a Similar Weight Loss,” Diabetologia (2012) 55: 2118. http://link.springer.com/article/10.1007/s00125-012-2567-4.

Although in most clinical settings, BMI and waist circumference are used because they are inexpensive and convenient, it is evident that they are not able to precisely determine excess fat mass and its loss during treatment (44). More precise techniques to assess body composition are needed in specialized clinical settings and for research purposes. Therefore, another target of this work was to compare the accuracy of the information provided by the more expensive and less convenient DXA, currently considered the gold standard, with the less expensive and more convenient MF-BIA, as well as with ADP, which is only used in highly specialized centers because of its high cost (45). The results obtained showed that MF-BIA correlates very well with DXA, although with a tendency to slightly underestimate the FM%. These results are consistent with previous work that found that MF-BIA may overestimate the FFM, and thus produce an underestimation of the FM and FM% (45). MF-BIA provided highly relevant information about the water component during dieting. On the other hand, the ADP instrument showed a lower correlation with DXA and a greater variability in estimating the FM%. Compared with DXA, ADP underestimates the FM% in thinner patients, and overestimates the FM% in those patients with a higher body fat. The 3 techniques correlated remarkably well, although the less expensive MF-BIA performed with high precision.
Meat products make up a big part of the keto diet, but experts stress the importance of choosing quality. "Since the keto diet is based a lot on animal proteins, it's important to buy organic poultry and grass-fed, organic beef," says Aimee Aristotelous, RD. "Not only do organic selections help with limiting environmental toxins, but grass-fed options of red meats even change the composition of fats." The result, she explains, is that your body is able to better absorb those healthy fats.
A well-formulated ketogenic diet, besides limiting carbohydrates, also limits protein intake moderately to less than 1g/lb body weight, unless individuals are performing heavy exercise involving weight training when the protein intake can be increased to 1.5g/lb body weight. This is to prevent the endogenous production of glucose in the body via gluconeogenesis. However, it does not restrict fat or overall daily calories. People on a ketogenic diet initially experience rapid weight loss up to 10 lbs in 2 weeks or less. This diet has a diuretic effect, and some early weight loss is due to water weight loss followed by a fat loss. Interestingly with this diet plan, lean body muscle is largely spared. As a nutritional ketosis state sustains, hunger pangs subside, and an overall reduction in caloric intake helps to further weight loss.
If you can't see any ketones, be patient. It typically takes 2-3 days for your body to deplete glycogen stores, so don't expect to be in ketosis after just a day of low-carb. Remember, ketosis is a favourable condition and an indication that your body uses fat for fuel but you can lose weight even without being in ketosis. A diet high in fat, adequate in protein and low in carbohydrates is naturally sating, making you less hungry and, therefore, helps you lose weight.
“I discovered the low-carb, ketogenic diet some four years ago and saw huge improvements in my own health. After establishing that it is based on sound scientific principles I felt compelled to offer it to my patients. We recommend the Diet Doctor website as it offers an unbiased, contemporary source of reliable low-carb ketogenic advice. It is easy to use and you can rely on its integrity.”
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