Category Archives: Diet And Food

Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight, or to prevent and treat diseases, such as diabetes. A restricted diet is often used by those who are overweight or obese, sometimes in combination with physical exercise, to reduce body weight. Some people follow a diet to gain weight (usually in the form of muscle). Diets can also be used to maintain a stable body weight and improve health.

Diets to promote weight loss can be categorized as: low-fat, low-carbohydrate, low-calorie, very low calorie and more recently flexible dieting.[1] A meta-analysis of six randomized controlled trials found no difference between low-calorie, low-carbohydrate, and low-fat diets, with a 24 kilogram weight loss over 1218 months in all studies.[1] At two years, all calorie-reduced diet types cause equal weight loss irrespective of the macronutrients emphasized.[2] In general, the most effective diet is any which reduces calorie consumption.[3]

A study published in American Psychologist found that short-term dieting involving "severe restriction of calorie intake" does not lead to "sustained improvements in weight and health for the majority of individuals".[4] Other studies have found that the average individual maintains some weight loss after dieting.[5] Weight loss by dieting, while of benefit to those classified as unhealthy, may slightly increase the mortality rate for individuals who are otherwise healthy.[6][7][8]

The first popular diet was "Banting", named after William Banting. In his 1863 pamphlet, Letter on Corpulence, Addressed to the Public, he outlined the details of a particular low-carbohydrate, low-calorie diet that had led to his own dramatic weight loss.[9]

One of the first dietitians was the English doctor George Cheyne. He himself was tremendously overweight and would constantly eat large quantities of rich food and drink. He began a meatless diet, taking only milk and vegetables, and soon regained his health. He began publicly recommending his diet for everyone suffering from obesity. In 1724, he wrote An Essay of Health and Long Life, in which he advises exercise and fresh air and avoiding luxury foods.[10]

The Scottish military surgeon, John Rollo, published Notes of a Diabetic Case in 1797. It described the benefits of a meat diet for those suffering from diabetes, basing this recommendation on Matthew Dobson's discovery of glycosuria in diabetes mellitus.[11] By means of Dobson's testing procedure (for glucose in the urine) Rollo worked out a diet that had success for what is now called type 2 diabetes.[12]

The first popular diet was "Banting", named after the English undertaker William Banting. In 1863, he wrote a booklet called Letter on Corpulence, Addressed to the Public, which contained the particular plan for the diet he had successfully followed. His own diet was four meals per day, consisting of meat, greens, fruits, and dry wine. The emphasis was on avoiding sugar, sweet foods, starch, beer, milk and butter. Bantings pamphlet was popular for years to come, and would be used as a model for modern diets.[13] The pamphlet's popularity was such that the question "Do you bant?" referred to his method, and eventually to dieting in general.[14] His booklet remains in print as of 2007.[9][15][16]

The first weight-loss book to promote calorie counting, and the first weight-loss book to become a bestseller, was the 1918 Diet and Health: With Key to the Calories by American physician and columnist Lulu Hunt Peters.[17]

Low-fat diets involve the reduction of the percentage of fat in one's diet. Calorie consumption is reduced because less fat is consumed. Diets of this type include NCEP Step I and II. A meta-analysis of 16 trials of 212months' duration found that low-fat diets (without intentional restriction of caloric intake) resulted in average weight loss of 3.2kg (7.1lb) over habitual eating.[1]

Low-carbohydrate diets are relatively high in protein and fats. Low-carbohydrate diets are sometimes ketogenic (i.e., they restrict carbohydrate intake sufficiently to cause ketosis).

Low-calorie diets usually produce an energy deficit of 5001,000 calories per day, which can result in a 0.5 to 1 kilogram (1.1 to 2.2 pounds) weight loss per week. One of the most commonly used low-calorie diets is Weight Watchers. The National Institutes of Health reviewed 34 randomized controlled trials to determine the effectiveness of low-calorie diets. They found that these diets lowered total body mass by 8% in the short term, over 312 months.[1] Women doing low-calorie diets should have at least 1,000 calories per day and men should have approximately 1,200 calories per day. These caloric intake values vary depending on additional factors, such as age and weight.[1]

Very low calorie diets provide 200800 calories per day, maintaining protein intake but limiting calories from both fat and carbohydrates. They subject the body to starvation and produce an average loss of 1.52.5kg (3.35.5lb) per week. "2-4-6-8", a popular diet of this variety, follows a four-day cycle in which only 200 calories are consumed the first day, 400 the second day, 600 the third day, 800 the fourth day, and then totally fasting, after which the cycle repeats. These diets are not recommended for general use as they are associated with adverse side effects such as loss of lean muscle mass, increased risks of gout, and electrolyte imbalances. People attempting these diets must be monitored closely by a physician to prevent complications.[1]

Detox diets are promoted with unsubstantiated claims that they can eliminate "toxins" from the human body. Many of these diets use herbs or celery and other juicy low-calorie vegetables.

Religious prescription may be a factor in motivating people to adopt a specific restrictive diet.[18] For example, the Biblical Book of Daniel (1:2-20, and 10:2-3) refers to a 10- or 21-day avoidance of foods (Daniel Fast) declared unclean by God in the laws of Moses.[18][19] In modern versions of the Daniel Fast, food choices may be limited to whole grains, fruits, vegetables, pulses, nuts, seeds and oil. The Daniel Fast resembles the vegan diet in that it excludes foods of animal origin.[19] The passages strongly suggest that the Daniel Fast will promote good health and mental performance.[18]

Fasting is practiced in various religions. Examples include Lent in Christianity; Yom Kippur, Tisha B'av, Fast of Esther, Tzom Gedalia, the Seventeenth of Tamuz, and the Tenth of Tevet in Judaism.[20] Muslims refrain from eating during the hours of daytime for one month, Ramadan, every year.

Details of fasting practices differ. Eastern Orthodox Christians fast during specified fasting seasons of the year, which include not only the better-known Great Lent, but also fasts on every Wednesday and Friday (except on special holidays), together with extended fasting periods before Christmas (the Nativity Fast), after Easter (the Apostles Fast) and in early August (the Dormition Fast). Members of The Church of Jesus Christ of Latter-day Saints (Mormons) generally fast for 24 hours on the first Sunday of each month. Like Muslims, they refrain from all drinking and eating unless they are children or are physically unable to fast. Fasting is also a feature of ascetic traditions in religions such as Hinduism and Buddhism. Mahayana traditions that follow the Brahma's Net Sutra may recommend that the laity fast "during the six days of fasting each month and the three months of fasting each year" [Brahma's Net Sutra, minor precept 30]. Members of the Baha'i Faith observe a Nineteen Day Fast from sunrise to sunset during March each year.

Weight loss diets that manipulate the proportion of macronutrients (low-fat, low-carbohydrate, etc.) have been shown to be no more effective than diets that maintain a typical mix of foods with smaller portions and perhaps some substitutions (e.g. low-fat milk, or less salad dressing).[21] Extreme diets may, in some cases, lead to malnutrition.

The Dietary Guidelines for Americans is a set of recommendations about a healthy diet written for policy makers, nutrition scientists, and dieticians and other clinicians, produced by the US Department of Agriculture, in concert with the US Department of Health and Human Services and quintannually-revised. The current guidelines are written for the period 2015 - 2020 and were used to produce the MyPlate recommendations on a healthy diet for the general public.

One of the most important things to take into consideration when either trying to lose or put on weight is output versus input. It is important to know the amount of energy your body is using every day, so that your intake fits the needs of one's personal weight goal. Someone wanting to lose weight would want a smaller energy intake than what they put out. There is increasing research-based evidence that low-fat vegetarian diets consistently lead to healthy weight loss and management, a decrease in diabetic symptoms[22] as well as improved cardiac health.[23]

When the body is expending more energy than it is consuming (e.g. when exercising), the body's cells rely on internally stored energy sources, such as complex carbohydrates and fats, for energy. The first source to which the body turns is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate, 65% of which is stored in skeletal muscles and the remainder in the liver (totaling about 2,000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates. When glycogen is nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to generate energy.[24] The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.

Some weight loss groups aim to make money, others work as charities. The former include Weight Watchers and Peertrainer. The latter include Overeaters Anonymous and groups run by local organizations.

These organizations' customs and practices differ widely. Some groups are modelled on twelve-step programs, while others are quite informal. Some groups advocate certain prepared foods or special menus, while others train dieters to make healthy choices from restaurant menus and while grocery-shopping and cooking.

A 2008 study published in the American Journal of Preventive Medicine showed that dieters who kept a daily food diary (or diet journal), lost twice as much weight as those who did not keep a food log, suggesting that if you record your eating, you would be more aware of what you eat and, therefore you wouldn't eat as many calories.[25]

A 2009 review found that existing limited evidence suggested that encouraging water consumption and substituting energy-free beverages for energy-containing beverages (i.e., reducing caloric intake) may facilitate weight management. A 2009 article found that drinking 500ml of water prior to meals for a 12-week period resulted in increased long-term weight reduction. (References given in main article.)

Fasting is when there is a long time interval between the meals. In dieting, fasting is not recommended, instead, having small portions of food after small intervals is encouraged. Lengthy fasting can also be dangerous due to the risk of malnutrition and should be carried out only under medical supervision. During prolonged fasting or very low calorie diets the reduction of blood glucose, the preferred energy source of the brain, causes the body to deplete its glycogen stores. Once glycogen is depleted the body begins to fuel the brain using ketones, while also metabolizing body protein (including but not limited to skeletal muscle) to be used to synthesize sugars for use as energy by the rest of the body. Most experts believe that a prolonged fast can lead to muscle wasting, although some dispute this. The use of short-term fasting, or various forms of intermittent fasting have been used as a form of dieting to circumvent this issue.

While there are studies that show the health and medical benefits of weight loss, a study in 2005 of around 3000 Finns over an 18-year period showed that weight loss from dieting can result in increased mortality, while those who maintained their weight fared the best.[6][8][26] Similar conclusion is drawn by other studies,[6][27] and although other studies suggest that intentional weight loss has a small benefit for individuals classified as unhealthy, it is associated with slightly increased mortality for healthy individuals and the slightly overweight but not obese.[7] This may reflect the loss of subcutaneous fat and beneficial mass from organs and muscle in addition to visceral fat when there is a sudden and dramatic weight loss.[8]

Low-carbohydrate and low-fat diets perform similarly in the long term as weight maintenance depends on calorie intake, not macronutrient ration.[28]

"The glycemic index (GI) factor is a ranking of foods based on their overall effect on blood sugar levels. The diet based around this research is called the Low GI diet. Low glycemic index foods, such as lentils, provide a slower, more consistent source of glucose to the bloodstream, thereby stimulating less insulin release than high glycemic index foods, such as white bread."[29][30]

The glycemic load is "the mathematical product of the glycemic index and the carbohydrate amount".[31]

In a randomized controlled trial that compared four diets that varied in carbohydrate amount and glycemic index found complicated results:[32]

Diets 2 and 3 lost the most weight and fat mass; however, low density lipoprotein fell in Diet 2 and rose in Diet 3. Thus the authors concluded that the high-carbohydrate, low-glycemic index diet was the most favorable.

A meta-analysis by the Cochrane Collaboration concluded that low glycemic index or low glycemic load diets led to more weight loss and better lipid profiles. However, the Cochrane Collaboration grouped low glycemic index and low glycemic load diets together and did not try to separate the effects of the load versus the index.[33]

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Dieting - Wikipedia

Lemme start with a disclaimer.

I am no nutritionist. I just love the ketogenic diet. So, whatever I am stating is purely based on the research I have done.

When I started with the keto diet I was surprised that so many fruits are being taken out of the list. I really could not understand, why?

I am a fruit lover and relish just any kind of fruits. So it was hard for me to omit a certain bunch.

I love oranges and watermelons so I know how hard it was for me to give it up.

Fruits are definitely good while you are on a regular diet for the nutritional values.

But many fruits contain fructose in high amount andFructose is a BIG NO for keto.

The high fructose level in fruits gets metabolized in the liver which in turn turns into fat. This fat deposits around the abdomen (which is really hard to get off).

So the fruits which contain a high amount of fructose or sucrose leads to high carb diet and hence omitted from keto list.

So check out the fruits which you can happily gulp down while in a keto.

Blackberries are reasonably low in carbohydrates. It contains only 4.9 grams of carbs per 100 gms.

Not only it is tasty but I like the blackberries more for its medicinal values.

Blackberries lower the blood glucose level and hence leads to a better cholesterol profile. It also provides the antimicrobial and antidiabetic effect.

Blackberries also reduce inflammation. This is where your stomach and waist starts to shrink ( Keto effect ) So,happily include it in a keto diet.

I love this fruit.

Really delicious and full of nutrients. And what I like most about it is, instead of being sweet and juicy, this fruit is quite low in carbs.

The loveliest part of strawberries is that I can make several keto desserts with it. Especially strawberry dipped in chocolate. Just too yummy for a keto diet.

You know, strawberries even protect our health with the bio-active compounds. It also improves our blood sugar levels.

Strawberry contains only 5.7 grams of carb per 100 gm.

Should I start with its carb content? Its only 1.8 grams of carbs for per 100 gm of avocado.

They are just amazing.

It is so delicious and can be combined with any type of keto salads.

It provides with many essential fats that are just perfect for a keto diet.

This fruit also comes with a large number of vitamins and minerals and improves our cardiovascular health.

Have you checked the keto recipes? You will find coconut in ample recipes. Whether its coconut milk or coconut creamed bars. Oh, I just love these bars. In fact, I like almost all the keto desserts.

There are other coconut items too like:

They are very useful in making low carb snacks as they themselves contain only 6.25 carbs per 100 gm.

Coconut contains a fairly large amount of medium chain triglycerides which are used by the body to produce instant energy.

Can you believe it that olives have only 1 gm of carbs for per 100 gm?

Yes, olive is one of the best low carb fruits available.

Not only it contains a high amount of good fat (You know how much fat is necessary for keto diet) but it also reduces the risk of cardiovascular diseases.

I love to put a good amount of olive pieces on my keto pizza.

Oh forgot to add that olives improve our bone health too. Yes, it is a win-win from every angle.

Lemons are just so common to use in any of the dishes. Not only it brings the tangy taste but lemons are loaded with hell amount of benefits too.

100 gms of lemon gives only 6 gm of carbs.

This tasty fruit has the highest amount of antioxidants and serves 5.4 grams of carbs per 100 gm of it.

I love to mix the raspberries with some buttercream. It tastes amazing and serves as a quick keto dessert.

This is a fruit which can be a bit tough to consume raw. It is sour.

So you can half dry it in the sun with sprinkles of salt over it.

But the benefits are innumerable.

Gooseberries are well known for its positive effect on skin and hair.

It also contains anticancer properties.

I can tell you about the endless benefits of this fruit but when it comes to keto then it is carb and sugar content that matters.

Gooseberries serve 5.9 grams of carbs per 100 gm. Quite reasonable.

Tomatoes and fruits? Well yes, it is.

Now tomato is a fruit which you can put in any recipes to bring the tangy taste. So when you are mixing it with other vegetables then our mind holds a perception that tomato is also a vegetable.

Even the tomato sauces are widely used.

Tomatoes also contain micronutrients and vitamins which improve our health condition.

It serves only 2.7 grams of carbs per 100 gm of it.

Starfruit is a delicious tropical fruit which is rich in vitamin C.

I love its crunchy yet juicy pulp.

It also carries a small amount of minerals and electrolytes. And yes starfruit is rich in antioxidants too.

It serves 4.2 of net carbs per 100 g

Lime and lemon are often confused with each other.

The difference between them is that lime has a higher concentration of vitamin C and other antioxidants.

It provides a net carb of 8.2 g per 100 g.

Though the carb content is a bit higher, limes keep your arteries cleaner and thus aids in better blood flow.

Read more:
11 Fruits can you Eat Safely in a Ketogenic Diet - Cool ...

By: kgeorge onSunday, January 27th

Weve all done itdrank from a questionable carton of milk, mowed down on the remains of old yogurt, and even dared cook meat that had been in the freezer for a few months (well six to be exact).

Youre not alone and not necessarily wrong to try to salvage food instead of throwing it away when its expired its best before date. We live in a world where there is so much food wasted, and a lot of it is prematurely thrown away! While we tend to exercise the phrase better safe than sorry when it comes to food spoilage, there are some foods that can be eaten past their expiry date. These dates are just given to let consumers know when they are at their peak quality and freshness, and sometimes there is a little bit of leeway between that date and their real expiration. Heres a list of foods that even food experts admit we can consume safely past the expiry date on their packaging

With the amount of chemicals and beverage additives in carbonated drinks, it shouldnt surprise you that they are formulated to last a really, really long time. Just to give you a perspective of the shelf life, food scientists estimate that diet soda is good for up to 4 months past its shelf life expiry date, while soda with regular sugar content can safely be consumed up to 9 months after its listed expiration date.

If you pop open a can of soda thats been sitting around for a while, your own senses and good judgment will serve you well in determining whether or not it is still good. You should pour old pop into a glass and observe its character and consistency before drinking it; if it no longer fizzes up, or if it appears watery and there arent any bubbles, dont consume it. There are some health risks associated with drinking expired soft drinks.

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Read the rest here:
Foods You Can Safely Eat Past The Due Dates | ActiveBeat

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n

See the rest here:
Food and Diet - CNN

Click here for Calories Part I, Part II, Part III, Part IV, Part V, and Part VI.

We have explored the bodys adaptation to reducing calories and weight and seen how the body acts more like a thermostat than a scale. The body acts as though it has a Body Set Weight (BSW) and strives vigorously to defend that weight against increase or decrease alike.

But how long do these adaptations last? If we maintain a certain body weight, will our body eventually recognize this as a new BSW? Certainly at first glance, this seems like a reasonable assumption. But is it true?

Reduce Energy Expenditure

Lets look at some recent studies to answer this important question.

Long-term persistence of adaptive thermogenesis in subjects who have maintained a reduced body weight by Dr. Rosenbaum et al.

In this study, 21 subjects were recruited and fed a liquid diet consisting of 45% carbohydrates over one year and the Total Energy Expenditure (TEE) were measured. As expected, during the initial weight loss phase (10% of body weight) TEE was reduced. As weight went down, the body tries to regain the weight by reducing TEE. In essence, the body is defending the BSW and trying to return to the original weight. But how long does this last?

What is interesting is that TEE is reduced over the course of the full year. Even after one year at the new, lower body weight, the TEE was still reduced by an average of almost 500 calories/day. (see figure on right)

In other words, this reduction in TEE starts almost immediately after caloric reduction and persists for a long time at least 1 year and going strong. It does not appear that this BSW has been changed at all. There is no sign that BSW has changed.

The body is still trying to get back to the original BSW. Remember that this weight loss is achieved with no change in the composition of the diet only the amount (a portion control strategy).

Lets put this into dietary terms. We start by eating 2,000 cal/day and burning 2,000 cal/day. We decide to lose some weight and reduce our calories to 1,500 cal/day. Our body almost immediately reduces TEE to 1,500 cal/day.

We lose some weight but then the weight loss stops even though we are still eating less than before. Because TEE has been reduced, we feel cold, tired, hungry and a bit miserable but we decide to stick it out thinking that things must improve. However, even after 1 year, things are exactly the same. We feel lousy and the weight is not coming off despite our best efforts to eat only 1,500 cal/day.

Finally, we think that we should go back to a normal diet 2,000 cal/day. The weight comes rushing back because now we are eating 2,000 calories/day and expending only 1,500. Sound familiar? Thought so Thats because everything Im describing here has been well described over the last 100 years!This actually starts to make a bit of sense. Suppose we are the manager of a power plant. Every day, we receive 2,000 tonnes of coal and we burn 2,000 tonnes of coal. We also maintain a supply of coal just in case we dont have enough (storage shed). Now, all of a sudden, we start getting only 1,500 tonnes of coal.

What do you imagine that we should do? If we keep on burning 2,000 tonnes of coal, we would quickly burn through our stores of coal and then our power plant would be shut down. Massive blackout over the entire city. Anarchy and looting commence.

Our boss would tell us how utterly stupid we are and say something like Your ass is FIRED! The problem, of course, is that he is entirely correct in his assessment.

Because we, as the manager of this power plant, are not that stupid would not do that. As soon as we figured out that we were only getting 1,500 tonnes of coal, we would reduce our power output to 1,500 of coal. In fact, we might use only 1,400 tonnes just in case. A few lights go out, but there is no blackout. Anarchy and looting avoided. Boss says Great job. Youre not as stupid as you look. Raises all around

Now, lets think about our body. We eat 2,000 calories/day and use 2,000 calories/day. We start a diet so now we are eating only 1,500 calories/day. What happens? Well, the body is not that stupid. It does not want to die. Why do we assume the Mother Nature is a complete moron? The very first thing we do is reduce our TEE to 1,500 calories/day and maintain that for as long as it takes.

We know for a fact that this is what happens. It has been proven over and over again. We just keep not believing it and hoping that our caloric reduction strategy somehow, this time, will work. It wont. Face it. We only believe it because the nutritional authorities keep tell us it works. It doesnt.

Mother Nature is not stupid. Thats why conventional calorie reduced diets dont work in the long term.

Continue to Calories part VIIIhere

Begin here with Calories I

Click here to watch the entire lecture: The Aetiology of Obesity 1/6 A New Hope

View original post here:
Why Diets Don't Work in The Long Term Calories Part VII

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The Best 421+ How To Go On A Liquid Diet Safely Free Download PDF Video. If you want to burn off pounds fast, you will to find the most effective diet plan that suits into your lifestyle.. The very first thing that you need to know is a balanced diet to lose fat and not muscle.. The first thing you need to do to eliminate belly fat is reducing your intake of carbs. You will not be exhausted, and as you count calories depending on low-carb you proceed. The diet may tend to be a high protein diet plan.. The best strategy to lose weight faster is to shed weight through the most suitable fat reduction plan.. You would remain just the identical weight and swap 10 lbs. of fat for 10 pounds of muscle. Keeping a wellness and fitness and nutrition routine that is rich up is your strategy.. Its simple to find the most effective diet plan to get started. With the modifications, you will find it much simpler to stick to the low-carb diet..

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Best 401+ How To Go On A Liquid Diet Safely Free Instant ...

The ketogenic diet, or keto diet, claims to turn your body into a fat burning machine through restricting all forms of carbohydrates to an extremely low level. You can find more detailed information on what the diet looks like and where it came from here. It seems like a buttery, fat-filled fast track to weight loss but is it safe?

Many experts tout the benefits of the keto diet, ranging from diabetes prevention to blood pressure. However, registered dietitian Jackie Arnett Elnahar explained that many, if not all, of these benefits have been proven in studies involving patients with a chronic illness epilepsy or Alzheimers, for instance. They have not been proven for the average dieter.

Studies have shown great improvement in epilepsy and neuroprotective benefits for Parkinsons, Elnahar asserts. In spite of the advantages for some, it is not recommended for the general public.

There are some perceived benefits for those without a chronic illness. For instance, MusclePharm's registered dietitian Kristen Bell explained, Because this diet is high in fat and so low in carbs, most will feel a decrease in cravings, and tend to feel full and more satisfied for longer periods of time.

But this temporary satiation comes at a very real cost.

What are some health risks of the keto diet?Ketogenic diets do have potential concerns and lack of scientific information on the long-term effects, registered dietitian and Arivale coach Ginger Hultin told The Daily Meal. Specifically, there is a possibility of kidney damage, nutritional deficiencies, and side effects including constipation, dehydration, fatigue, and nausea with this diet.

There still is not enough long-term research to confirm that the diet doesnt pose more serious health concerns. We dont know the long-term effects of eating extremely high-fat diets, registered dietitian Cheryl Mussatto explains, which go against the current chronic disease prevention recommendations.

But in the short term, some studies and some personal experiences have revealed that going keto has a number of undesired consequences.

Reducing carb intake to such a low level each day by the elimination of healthy food groups like grains and most fruits can result in nutrient deficiencies, says Mussatto, making it mandatory to use a multivitamin supplement to make up the difference. However, many keto dieters are not aware that they need to supplement to maintain a semblance of perfect health.

Mussatto also mentioned that for those on the keto diet, Constipation can become a problem due to the lack of fiber, along with other digestive issues. A dietary fiber supplement might be something to consider, as well.

What is the keto flu?Many keto dieters experience what is often referred to as the keto flu a temporary spate of flu-like symptoms that occur at the onset of the keto diet.

This wont last longer than a week for most, Bell explains, but you may experience nausea, runny nose, fatigue, and muscle weakness. For this reason, experts recommend being cautious with high-intensity exercise when you first start the diet. Exercise may become more difficult during this period when you are feeling weak and tired.

Are there any groups of people who should never try the keto diet? According to registered dietitians Cheryl Mussatto and Bari Stricoff, yes. They advised that you should not try the keto diet if you are in any of the following categories:

So, health risks considered, does the diet work? A person who follows a ketogenic diet will most likely lose some weight, Mussatto admits. However, once a person stops eating this way and goes back to how they were eating, the weight will come right back on and then some.

And all the experts we queried agreed that the diet is extremely difficult to follow.

Any diet that cuts out entire food groups often results in decreased sustainability, explained registered dietitian Bari Stricoff, and the weight lost will eventually be gained back over time if not more!

Stricoff described the likely cause of the short-term weight loss many people experience on the keto diet initially water weight.

When you stop consuming carbohydrates, your body will deplete your glycogen (stored glucose) for energy, Stricoff explains, The glycogen molecules are held in water, so when the glycogen is depleted, water loss occurs, and weight loss can result.

But when the extreme nature of the diet pushes people off the wagon, glycogen stores are replenished, and weight gain may occur.

If you dont lose weight on the keto diet, or any other diet for that matter, never fear you can accept your body at its natural, comfortable weight. You dont need to follow extreme diets or pose any risk to your health to feel confident and okay. Follow these simple tips to get started on feeling less insecure in your body right now.

More here:
Is the Keto Diet Really Safe? - thedailymeal.com

Posted by:Dr. Brian Mowll onAugust 17, 2017

Is The Ketogenic Diet Safe for People with Diabetes?

If youve been diagnosed with diabetes, chances are youre looking for simple yet effective ways to control your blood sugar. And, if at all possible, without the use of daily shots or medications.

As Ive mentioned in earlier blog posts, exercise is one of the best natural ways to manage blood glucose. But perhaps the most obvious way to keep blood sugar at a safe and consistent level without insulin is to pay special attention to what you eat. And, in the case of diabetes, limiting your carbohydrate intake may be the key.

What Is the Keto Diet?

At first glance the ketogenic (keto) diet may seem like a crazy idea for type 2 diabetics. After all, many patients are put on diets to help them lose weight. The keto diet is high in fat, but it is very low in carbs, and this combination can help change the way your body stores and uses energy. With this diet your body converts fat instead of sugar into energy, which can improve blood glucose levels while reducing the need for insulin.

Ketosis VS Ketoacidosis

Ketosis and ketoacidosis are two very different things, which are often confused. But its very important you understand the difference.

What is ketoacidosis?

Ketoacidosis (KA) is a life-threatening condition in which your body doesnt make enough insulin. This causes you to have dangerously high levels of ketones (substances occurring when the body uses fat stores for energy) and blood sugar. The combination of both makes your blood incredibly acidic, and this can, in turn, change the normal functioning of your internal organs such as your liver and kidneys. Patients suffering from ketoacidosis must get treatment immediately or they could slip into a coma and even die.

Ketoacidosis can develop in less than 24 hours and mostly occurs in people with type 1 diabetes. However, KA can also occur when type 2 diabetics do not manage their diet and insulin properly.

It gets a bit confusing when we talk about ketosis, which results from the ketogenic diet.

Ketosis is, in fact, a mild form of ketoacidosis, but is not harmful. When following a low-carbohydrate diet or fasting, your body naturally goes into ketosis. This is because your body has switched over and is now burning fat stores (in this instance, a good thing) instead of using sugar for fuel.

The main difference between ketosis and ketoacidosis is that with ketosis, you are making healthy choices that bring about the creation of ketones, but with ketoacidosis, your body is not working properly and the ketones in the blood are a sign of trouble.

Understanding the Ketogenic Diet

The goal of the ketogenic diet is to have the body use fat for energy instead of carbohydrates or glucose. In order for diabetics on this diet to have enough energy, they increase their fat intake. While they still get a little energy from proteins and carbs, the majority of fuel comes from stored fat and then eventually fats from foods.

Its important to talk about the kinds of fats diabetics should be eating. With this diet, people should increase their consumption of heart healthy foods, not saturated fats. Some healthy foods that are commonly eaten in the ketogenic diet include:

Are there potential dangers on the ketogenic diet?

Though the ketogenic diet is quite safe and even beneficial for diabetics, there is sometimes a chance a patient can develop diabetic ketoacidosis. Anytime you change your bodys primary energy source from carbohydrates to fat, your blood becomes flush with those ketones we talked about. And, anytime there are too many ketones, there is a potential risk for developing ketoacidosis. However, this is most likely to occur in those with type 1 diabetes. It can still happen in individuals with type 2 diabetes, although is it quite rare.

The warning signs of DKA include:

If youre on the ketogenic diet, its a good idea to test your ketone levels to make sure you are not at risk for developing diabetic ketoacidosis. There are at home urine strips that will help you do this.

Monitoring Your Diabetes

While the ketogenic diet is straightforward, it does require careful monitoring. You should begin by having your doctor check your blood glucose and ketone levels. Once youve been on the diet for some time and your body has adjusted to using fat for fuel, its still a good idea to see your doctor once a month for testing and to determine if your medications need any adjustments. And, even though you will most likely see your symptoms improve on this diet, be sure to regularly monitor your blood glucose at home, ideally before and after meals.

I am a big fan of the ketogenic diet and many of my patients have had huge success on it. Having said that, its not necessarily for everyone. This should be looked at as a long-term strategy, not a short one. Some people simply find the dietary restrictions too difficult to commit to. Since yo-yo dieting is bad for everyone, and can be downright dangerous for diabetics, you should only begin the ketogenic diet if you feel you can stick to it.

As always, I encourage you to speak to your own doctor about whether or not this diet may be right for you. And, if you decide to go for it, be sure to check in with your doctor regularly to make sure your body is responding well. Those patients who do respond well to the diet will be rewarded with less symptoms and may even be able to completely get off of their medications.

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Is The Ketogenic Diet Safe for People with Diabetes? - Dr ...

Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet (or keto diet) has been practiced for more thannine decades(since the 1920s) and is based upon a solid understanding of physiology and nutrition science.

The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and binging on empty calories due to hunger that so many dieters struggle with. Yet thats not a problem with whatson the keto diet food list.

What is the keto diet? Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), this low-carb diet takes an entirely different approach to weight loss and health improvements. It works because it changes the very fuel source that the body uses to stay energized: namely, from burning glucose (or sugar) to dietary fat, courtesy ofketo diet recipes and the food list items, including high-fat, low-carb foods.

Making that switch will place your body in a state of ketosis, when your body becomes a fat burner rather than a sugar burner. The steps, or keto basics, are surprising simple:

Table of ContentsIntro to the Keto Diet for Beginners |What Is Ketosis? |How Do You Get Into Ketosis? |What Are the Stages of Ketosis?| What Does a Keto Meal Plan Look Like? | 6 Benefits of the Ketogenic Diet |Detailed Food List |How to Get Started | Best Keto Grocery List | Keto Foods to Limit | Foods to Avoid Completely | Ketogenic Meal Plan

The classic ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working atJohns Hopkins Medical Center. (1) Researchers found that fasting avoiding consumption of all foods for a brief period of time (such as with intermittent fasting), including those that provide carbohydrates helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (2)

Unfortunately, long-term fasting is not a feasible option for more than a few days, therefore the keto diet was developed to mimic the same beneficial effects of fasting. Essentially it works by tricking the body into thinking it is fasting (while reaping intermittent fasting benefits), through a strict elimination of glucose that is found in carbohydrate foods. Today the standard keto diet goes by several different names, including the low-carbohydrate or very-low-carbohydrate ketogenic diet(LCKD or VLCKD for short).

At the core of the classic keto diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat andresults in unwanted weight gain. However, when glucose levels are cut off due to low-carb intake, the body starts to burn fat instead and produces ketones thatcan be measured in the blood (using urine strips, for example).

Keto diets, like most low carb diets, work through the elimination of glucose. Because most folks live on a high carb diet, our bodies normally run on glucose (or sugar) for energy. We cannot make glucose and only have about 24 hours worth stored in our muscle tissue and liver. Once glucose is no longer available from food sources, we begin to burn stored fat instead, or fat from our food.

Therefore, when youre following a ketogenic diet,your body is burning fat for energy rather than carbohydrates, so in the process most people lose weight and excess body fat rapidly, even when consuming lots of fat and adequate calories through their daily food intake. Another major benefit of the keto diet is that theres no need to count calories, feel hungry or attempt to burn loads of calories through hours of intense exercise.

In some ways, its similar to the Atkins diet, which similarly booststhe bodys fat-burning abilities through eatingonly low-carb foods, along with getting ridof foods high in carbs and sugar. Removing glucose from carbohydrate foods will causethe body to burn fat for energy instead. The major differences between the classic keto and the Atkins diet is the former emphasizes healthier fats, less overall protein and noprocessed meat(such as bacon) while having more research to back up its efficacy.

In fact, those differences with Atkins outline some of the popularketo diet myths, such as it being another high-protein plan, recommending any type of fat and that barely any science research backs up the benefits. These are nutrition lies, plain and simple.

Ketosis is the result of following the standard ketogenic diet, which is why its also sometimes called the ketosis diet. This takes place when glucose fromcarbohydrate foods(like grains, all sources of sugar or fruit, for example) is drastically reduced, which forces the body to find an alternative fuel source: fat. This state can also be achieved by multiple days of total fasting, but that isnt sustainable beyond a few days. (Its why some keto diet plans combine intermittent fasting or IMF with the keto diet for greater weight loss effects.)

Although dietary fat (especiallysaturated fat) often gets a bad name, provoking fear of weight gain and heart disease, its also your bodys second preferred source of energy when carbohydrates are not easily accessible.

In the absence of glucose, which is normally used by cells as a quick source of energy, the body starts to burn fat and produces ketone bodies instead. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis which usually results in quick and consistent weight loss until you reach a healthy, stable body weight. See this keto diet review, a before and after trying keto for 30 days.

To sum up a complex process, you reach this fat burning state when the the liver breaks down fat into fatty acids and glycerol, through a process called beta-oxidation. There are three primary types of ketone bodies that are water-soluble molecules produced in the liver: acetoacetate, beta-hydroxybutyrate and acetone.

The body then further breaks down these fatty acids into an energy-rich substance called ketones thatcirculate through the bloodstream. Fatty acid molecules are broken down through the process called ketogenesis, and a specific ketone body called acetoacetate is formed which supplies energy.

The end result is staying fueled off of circulating high ketones (which are also sometimes called ketone bodies) which is whats responsible foraltering your metabolismin a way that some people like to say turns you into a fat-burning machine.Both in terms of how it feels physically and mentally, along with the impact it has on the body, being in ketosis is very different than a glycolytic state, where blood glucose (sugar) serves as the bodys energy source.

So, is ketosis bad for you? Absolutely not. If anything, its the reverse. Many consider burning ketones to be a much cleaner way to stay energized compared to running on carbs and sugar day in and day out.

And remember, this state is not to be confused withketoacidosis, which isa serious diabetes complication when the body produces excess ketones (or blood acids).

The goal is to keep you in this fat-burning metabolic state, in which you will lose weight until you reach your ideal set point.Some research suggests this may be a novel approach to reverse diabetes naturally.

Heres how the keto diet works:

Wondering how many carb foods you can eat and still be in ketosis? The traditional ketogenic diet,created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. For most people a less strict version (what I call a modified keto diet) can still help promote weight loss in a safe, and often very fast, way.

In order to transition and remain in this state, aiming for about 3050 net grams is typically the recommended amount of total carbs to start with. This is considered a more moderate or flexible approach but can be less overwhelming to begin with.Once youre more accustomed to eating keto, you can choose to lower carbs even more if youd like (perhaps only from time to time), down to about 20 grams of net carbs daily. This is considered the standard, strict amount that many keto dieters aim to adhere to for best results, but remember that everyone is a bit different.

Once ketone levels in the blood rise to a certain point, you officially enter into a state of ketosis. This state results in fairly rapidand consistent weight loss until you reach a healthier (and stable)body weight. Overall, people enter into this state at different rates, usually after 34 days of fasting or following a very low-carbohydrate diet (20 grams of net carbs or less) that forces the need for an alternative energy source. (3)

The process occurswhen the liver breaks down fat into fatty acids and glycerol a process called beta-oxidation. In particular, three primary types of ketone bodies that are water-soluble molecules are produced: acetoacetate, beta-hydroxybutyrate and acetone.

Rather than drawing energy from glucose, you stay fueled off of these circulating ketonesor ketone bodies essentially, burning fat for fuel. This is the principalgoal of the ketogenic diet, which can be achieved by adhering toa very low-carbohydrate, high-fat food list withonly moderate amounts of protein.

The optimal state is reached when they body stays in that state for at least a few weeks, when any type of side effects diminish greatly while the benefits are more pronounced with the body becoming a fat burner.

Here are examples of high-fat, low-carb foods on the keto diet food list:

On the other hand, the types of foods youll avoid eating on the keto, low-carb food plan are likely the same ones you are, or previously were, accustomed to getting lots of your daily calories from before starting this way of eating. This includes items like fruit, processed foods or drinks high in sugar, those made with any grains or white/wheat flour, conventional dairy products, desserts, and many other high-carb foods (especially those that are sources of empty calories).

On a keto diet, weight loss can often be substantial and happen quickly (especially for those who start out very overweight or obese). The 2013 study published in the British Journal of Nutrition found that those following a keto diet achieved better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet (i.e. a restricted-energy diet with less than 30 percent of energy from fat).(4)

A 2014 keto diet review published in the International Journal of EnvironmentalResearch & Public Healthstates:

One of the most studied strategies in the recent years for weight loss is the ketogenic diet. Many studies have shown that this kind of nutritional approach has a solid physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters. (5)

In part, keto diet weight loss is a real thing because high-fat, low-carb diets can both help diminish hunger and boost weight loss through their hormonal effects. As described above, when we eat very little foods that supply us with carbohydrates, we release less insulin. With lower insulin levels, the body doesnt store extra energy in the form of fat for later use, and instead is able to reach into existing fat stores for energy.

Keto diets are high in healthy fats and protein also tend to be very filling, which can help reduce overeating of empty calories, sweets and junk foods. (6a) For most people eating a healthy low-carb diet, its easy to consume an appropriate amount of calories, but not too many, since things like sugary drinks, cookies, bread, cereals, ice cream or other desserts and snack bars are off-limits.

Often caused by lymph node removal or damage due to cancer treatment, lymphedema occurs because theres a blockage in the lymphatic system and results in the swelling in leg or arm. A 2017 study involved patients who suffered from obesity andlymphedema and who embarked on a 18-week ketogenic diet. Weight and limb volume was significantly reduced. (6b)

Polycystic ovary syndrome (PCOS) is the most common endocrine disorder, and it affects women of reproductive age. Symptoms include obesity, hyperinsulinemia and insulin resistance. A pilot study took 11 women through 24 weeks of a low-carbohydrate ketogenic diet (20 grams or less per day). Among the five who completed the study, they lost 12 percent of their weight on average and reduced fasting insulin by 54 percent. Additionally, two women who previously experienced infertility problems became pregnant. (6c)

This process of burning fat provides more benefits than simply helping us to shed extra weight it also helps control the release of hormones like insulin, which plays a role in development of diabetes and other health problems. When we eat carbohydrates, insulin is released as a reaction to elevated blood glucose (an increase in sugar circulating in our blood) and insulin levels rise. Insulin is a storage hormone thatsignals cells to store as much available energy as possible, initially as glycogen (aka stored carbohydrates in our muscles) and then as body fat.

The keto diet works by eliminating carbohydrates from the your daily intake and keeping the bodys carbohydrate stores almost empty, therefore preventing too much insulin from being released following food consumption and creating normal blood sugar levels. This can help reverse insulin resistance, which is the underlying problem contributing to diabetes symptoms.In studies, low-carb diets have shown benefits for improvingblood pressure, postprandial glycemia and insulin secretion.(7) Therefore, diabetics on insulin should contact their medical provider prior to starting a ketogenic diet, however, as insulin dosages may need to be adjusted.

The keto diet can reduce the risk of heart disease markers, including high cholesterol and triglycerides. (8) In fact, the keto diet is unlikely to negatively impact your cholesterol levels despite being so high in fat. Moreover, its capable of lowering cardiovascular disease risk factors, especially in those who are obese. (9)

One study, for example, found that adhering to the ketogenic diet and keto diet foods list for 24 weeks resulted in decreased levels of triglycerides, LDL cholesterol and blood glucose in a significant percentage of patients, while at the same time increasing the level of HDL cholesterol. (10)

Certain studies suggest that keto diets may starve cancer cells. A highly processed, pro-inflammatory, low-nutrient foods can feed cancer cells causing them to proliferate. Whats the connection between high-sugar consumption and cancer?The regular cells found in our bodies are able to use fat for energy, but its believed that cancer cells cannot metabolically shift to use fat rather than glucose. (11)

There are several medical studies such as two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of HealthsNational Institute of Neurological Disorders and Stroke, for example that show the ketogenic diet is an effective treatment for cancerand other serious health problems. (12)

Therefore, a keto diet that eliminates excess refined sugar and other processed carbohydrates may be effective in reducing or fighting cancer. Its not a coincidence that some of the best cancer-fighting foods are on the keto diet food list.

Over the past century, ketogenic diets have also been used as natural remedies to treat and even help reverse neurological disorders and cognitive impairments, including epilepsy, Alzheimers symptoms, manic depression and anxiety. Research shows that cutting off glucose levels with a very low-carb diet makes your body produce ketones for fuel. This change can help to reverse neurological disorders and cognitive impairment, including inducing seizure control. The brain is able to use this alternative source of energy instead of the cellular energy pathways that arent functioning normally in patients with brain disorders.

A related clinical diet fordrug-resistant epilepsy is called the medium-chain triglyceride ketogenic diet, in which MCT oil is extensively used because its more ketogenic than long-chain triglycerides. (13a) Another dietary therapy for epilepsy called Low Glycemic Index Treatment (LGIT) was developed in 2002 as an alternative to the keto diet. LGIT monitors the total amount of carbohydrates consumed daily, and focuses on carbohydrates that have a low glycemic index.) (13b)

Clinical improvement was observed in Alzheimers patients fed a ketogenic diet, and this was marked by improved mitochondrial function. (14a) In fact, a European Journal of Clinical Nutrition study pointed to emerging data that suggested the therapeutic use of ketogenic diets for multiple neurological disorders beyond epilepsy and Alzheimers, including headaches, neurotrauma, Parkinsons disease, sleep disorders, brain cancer, autism and multiple sclerosis. (14b)

The report goes on to say that while these various diseases are clearly different from each other, the ketogenic diet appears to be so effective for neurological problems because of its neuroprotective effect as the keto appears to correct abnormalities in cellular energy usage, which is a common characteristic in many neurological disorders.

In mouse models, a study showed that a keto diet could slow disease progression for both ALS and Huntingtons diseases.In fact, more than one animal study has discovered a potential benefits of the low carb, high fat diet or intermittent fasting in delaying weight loss, managing glucose and protecting neurons from injury. (14c,14d)

Interestingly, its also been shown to slow disease progression in mouse models of both ALS and Huntingtons diseases.

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. (15)

Although the exact role of the keto diet in mental and brain disorders is unclear, there has been proof of its efficacy in patients with schizophrenia. And, to boot, it works to reverse many conditions that develop as a side effect of conventional medications for brain disorders, like weight gain, type 2 diabetes and cardiovascular risks. More research is needed to understand the role of the ketogenic diet in treating or improving schizophrenia, as the current available studies are either animal studies or case studies, but the benefits of a low carbohydrate, high fat diet in neurology is promising.

Now, theres even evidence that a low-carb, high-fat regimen (as the keto diet is) helps you live longer, compared to a low-fat diet. In a study by the medical journal The Lancet that studied more than 135,000 adults from 18 countries, high carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction or cardiovascular disease mortality.

In fact,saturated fatintake had aninverse associationwith the risk for suffering from a stroke, meaning the more saturated fat someone is consuming on a daily basis, the more protection against having a stroke they seemed to have. (16a)

The keto diet also appears to help induce autophagy, which helps clear damaged cells from the body, including senescent cells that serve no functional purpose but still linger inside tissues and organs. In animal studies when rats are put on the ketogenic diet, autophagic pathways are created that reduce brain injury during and after seizures. (16b)

In fact, inducing autophagy is now a popular biohacking technique for helping remove signs of aging poorly and keto is one way to get there.

If youre new or just still learning the ropes, your biggest questions probably revolve around figuring out just what high-fat low-carb foodsyou can eat on such a low-carb, ketogenic diet. Overall, remember that the bulk of calories on the keto diet are from foods thatare high in natural fats along with a moderate amount of foods with protein. Those that are severely restricted are all foods that provide lots of carbs, even kinds that are normally thought of as healthy, like whole grains, for example.

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.

Therefore, make sure you understand the keto diet rules and start stocking up with the keto grocery list.

Were ready to show you how to start the ketogenic diet. Are you ready to lead the ketogenic lifestyle?

Most healthy fats contain zero net carbs, especially the kinds listed below, which also have other health advantages. (17) Fats should be included in high amounts with every meal throughout the day.

Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. Weve got quick keto diet chicken recipes to help.

Dairy products should be limited as well, to only now and then due to containing natural sugars. Higher fat, hard cheeses have the least carbs, while low-fat milk and soft cheeses have much more.

Most condiments below range from 0.52 net carb grams per 12 tablespoon serving. Check ingredient labels to make sure added sugar is not included, which will increase net carbs. (Stevia anderythritol will become your go-to sweeteners because neither raise your blood sugar combine for a more natural sweet taste and, remember, a little goes a long way!)

Consume the unsweetened drinks below only moderately, having just 12 small servings per day. These will typically contain between 17 net carb grams per serving.

One teaspoon of sugar has about 4 net grams of carbs, while every tablespoon has about 12 net grams.

One slice of bread, or small serving of grains, can have anywhere from 1030 net grams of carbs! Cereals and cooked grains typically have 1535 grams per 1/4 cup uncooked, depending on the kind.

Most fruits simply contain too many carbs and can prevent you from reaching your goals if you eat them. So when on keto, stay away from especially the sweet fruits like mangoes, papayas, bananas, oranges and apples.

As you can see above, theres a surprising number of approved keto foods, especially for such a high-fat diet. The keto diet menu centers around healthy fats, grass-fed meats, non-starchy vegetables and fat-based fruit (avocado).

So what are some keto lunch ideas? I suggest you visitmy page on keto diet recipes as well as keto diet snacks(including fat bombs!), in order to get started the right way on a ketogenic meal plan!

As you will see, simple keto meals begins with the healthy fat consideration first, making sure plenty of low-starch veggies surround the fat along with a moderate protein source. Wild-caught salmon, as a high-fat fish, is a perfect keto choice, and easy keto meals can be a fatty cut of healthy protein like salmon or lamb served with plenty of green veggies.

For a keto diet breakfast, the egg is often the perfect main ingredient because of its status of a filling, healthy fat. For a quick keto breakfast, you may choose a keto smoothie using a keto protein powder. Use an approved keto fruit like frozen blueberries and some coconut milk, and then you have a delicious start to your day.

For more keto meal ideas, go to the recipe section on this site and search diet type by ketogenic and youll see hundreds of options.

A common question is: Can the keto diet be followed if youre a vegan or vegetarian? With keto, its actually less challenging than most diets, as there is limited emphasis on animal products and instead more plant-based healthy fats than other eating plans.

The key for a vegetarian or vegan keto diet isswapping your starchy veggies for low-carb vegetarian options and also be sure to get in a hearty dose of healthy fats and protein.

Whats the difference between a vegan and vegetarian keto diet? Unlike vegetarians, vegans are more restricted in their use of animal products. While both options eliminate meat entirely, vegetarians can include non-meat animal foods like eggs, grass-fed butter and ghee to help meet their protein and fat needs while vegans rely solely on plant products such as nuts, seeds and veggies.

Another common question: is it possible to have a vegan pregnancy on a keto diet? Absolutely, but as discussed below, it may be important to follow a keto-alkaline diet to maintain proper pH balance.

When youre out and about, is it possible to stay on your new keto diet? At most restaurants, yes, its usually easy to follow the keto diet rules above when you order.

Forketo fast food options, it gets a little trickier, as in general I dont support eating fast food because of low-quality ingredients, processed foods, cheap oils, etc. However, the fast casual space, in places like Chipotle and Panera, better food (even organic and/or locally sourced) is available.

Keto-friendly fast food means buns, fries, breaded meats and shakes are off the menu. On the menu? Best of all are salads with healthy fats like avocado, nuts and seeds. Lettuce-wrapped burgers, soups and zucchini noodle bowls are also allowed.

Although a standard ketogenic diet is even more restrictive in terms of carb intake, a moderate keto diet (just as some folks have followed a modified Atkins diet with options like a carb cycling diet) is another option that will very likely still be able to provide substantial weight loss results and other improvements in symptoms. Including slightly more carbs can be very useful for maintenance, allow for more flexibility, provide a higher fiber intake, and overall may feel more sustainable long-term socially and psychologically.

Be aware that its not uncommon to experience some negative reactions and side effects when transitioning into this way of eating. Although not everyone, some people will experience flu-like symptoms, often referred to as the keto flu, but which usually subside within a couple of weeks.

According to Anna Cabeca, MD, a double board-certified Ob-Gyn, traditional keto diets usually miss the important factor of restoring alkalinity. For many, especially when undergoing the keto diet plan for women, the key is to reach an alkaline pH first before beginning keto in order to prevent feeling agitated, anxious, uncomfortable or overly hungry.

Therefore, she combines the concept of an alkaline and ketogenic diet, and her clients and patients experience weight loss, improved blood sugar control, better quality sleep and reduced menopause symptoms like hot flashes or night sweats.

To help you overcome these keto flu symptoms, here are several steps to try taking:

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, doctor of chiropractic, clinical nutritionist and author with a passion to help people get well using food as medicine. Hes author of the books Eat Dirt, Essential Oils: Ancient Medicine and the upcoming Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones and Reverse Disease (Little Brown & Co., February 2019). Hes also a co-founder of Ancient Nutrition, a health company where the mission is to restore health, strength and vitality by providing historys healthiest whole food nutrients to the modern world.

From the sound of it, you might think leaky gut only affects the digestive system,but in reality it can affect more. Because Leaky Gut is so common, and such an enigma,Im offering a free webinar on all things leaky gut.Click here to learn more about the webinar.

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The Complete Keto Diet for Beginners (Detailed Keto Food ...

When it comes to "the best diet to lose weight" (also known as a "cutting diet"), you'll get A LOT of suggestions as to which diet to lose weight fast you should follow. However, the truth is that whether it's keto, intermittent fasting, paleo, and so on, all of these diets work by making it easier for you to eat at a calorie deficit. These diets don't have a "secret" fat loss effect which has been proven time and time again in the literature. Simply meaning that the best weight loss diet or the best diet for abs for example is the one that you can adhere to the best. However, weight loss is one thing and fat loss is a whole other variable which is MUCH more important when it comes to improving your physique. When it comes to optimizing the best fat loss diet, you need to pay attention to how much protein,fats, and carbs you're ingesting on a daily basis. I go through how to optimize each of these factors to create the best fat burning diet in my video. I also show a daily nutrition/meal plan (full day of eating) for fat loss with various examples/macros of what I personally eat on a daily basis.

LINK TO GIVEAWAY (ON MY INSTAGRAM):https://www.instagram.com/jeremyethier/

LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):http://amzn.to/2IBckCt

LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM):https://builtwithscience.com/diet-to-...

STUDIES:Diet meta-analysis:https://www.ncbi.nlm.nih.gov/pubmed/2... Lose 0.7% bodyweight per week:https://www.ncbi.nlm.nih.gov/pubmed/2...Eric Helms study:https://jissn.biomedcentral.com/artic... Protein:https://www.ncbi.nlm.nih.gov/pubmed/2... https://jissn.biomedcentral.com/artic... Carbs/fats:https://jamanetwork.com/journals/jama... https://jissn.biomedcentral.com/artic... Brad protein spread out:https://jissn.biomedcentral.com/artic... Post-workout meal:https://jissn.biomedcentral.com/track... Caffeine:https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1... Omega-3:https://www.ncbi.nlm.nih.gov/pubmed/2...Meal before bed:https://www.ncbi.nlm.nih.gov/pubmed/1...https://www.ncbi.nlm.nih.gov/pubmed/2... Under-reporting calories:https://www.researchgate.net/publicat...https://www.ncbi.nlm.nih.gov/pubmed/1...

MUSIC:https://soundcloud.com/lakeyinspiredSong 1: Lakey Inspired The ProcessSong 2: Lakey inspired Chill DaySong 3: Lakey Inspired - Better Days

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The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)