Author: editor

(CYCLICAL KETO DIET)

Starting any new diet, comes with a lot of aprehensions!

Same is the case with ‘Keto diet’. Going extremely low carb and high on fat, moderate on protein scares away many in the inception only!

But you don’t need to be scared, since there’s ample of evidence which claims the keto diet to be nutritionally complete and that our body is designed to adapt to fat burning and using ketones as a source of energy, apart from glucose.

Still it has been modified a bit, to provide you the same fabulous benefits of weight loss and much more than that, but helping you to cope the stress nd regain energy.

That brings into th epicture, a completely new facet of a CYCLICAL  Keto diet.

What’s that?

A cyclical ketogenic diet is where you stick to a conventional ketogenic diet from Monday to Friday, integrating two/three workouts into your week, and on weekends you load up on carbohydrates and do not exercise.

This helps because carb intake permits you to store up some carbohydrate energy for the week ahead, assisting you to keep a reasonable amount of strength up for your workouts and preventing your body from going into “starvation mode” on those days.

NOTE: It isn’t suggested for beginners. It’s for people who want to follow the ‘Keto lifestyle’ and incorporate it in the long run.

Let’s analyse the pros and cons of keto dieting so that we know, why this concept came into the picture?

On a  Keto diet, we know that carbs are strictly restricted.

Since carbohydrates are your body’s primary source of fuel, limiting the intake of carbs will force your body to use other stored energy for fuel to run bodily functions. This energy will largely come from your stores of body fat!

There is one small bump in the road to the perfect fat loss diet though.

The human brain cannot run off of fat, it needs carbohydrates in the form of glycogen or some other suitable substitute in order to function properly and at full capacity. This substitute will come in the form of Ketones.

• Ketones are the byproduct of fat being mobilized and burned for fuel by the body. These Ketones can also be used to run some important bodily needs such as brain function.

• One other perk of using ketones for energy is that instead of excess ketones being stored as body fat like carbohydrates, Excess ketones are excreted through Urine.

• “Ketostix” are actually one of the best all-around ways to check if your body is in ketosis.

• Ketogenic Diets also control insulin levels. Insulin is a hormone released by the pancreas that is used to carry carbohydrates in the form of sugar through to blood stream to the muscles and liver to be stored as glycogen. When these stores are full this hormone also aids in the storage of excess carbohydrates as body fat. Knowing this it is not difficult to understand why controlling your insulin levels through low carbohydrate intake keeps your body in fat burning mode due to the fact that there are no carbs entering the system which keeps insulin production to a minimum.

• This diet will cause decreased hunger due to fat having a satiating effect.

Of course there’s a flip side too. There are some side effects which include:

• Brain fog during the transition period from carb metabolism to fat metabolism also known as the “Metabolic Shift”. This is when your brain is learning to use ketones as fuel.

• Poor gym performance since your body can not store or use ketones in the same was as glycogen essentially depleting your body’s stores of “Quick Energy”.

• Fatigue and dizziness.

• Constipation due to a lower fiber intake although the majority of these diets make green vegetables an “Unlimited” food choice.

All the symptoms can be well managed and evaded.

Taking in th eright amount of fats, protein and supplements that give you a perfect balance of electrolytes, needed vitamins and minerals are of great help.

But, the problem still remains for  many serious strength trainers and athletes is the poor gym performance. Your weights in the gym WILL drop while on this diet and you will not be able to sustain the same intensity as when you were taking in higher amounts of carbohydrates.

 This introduces the concept of CKD!

Important:

Even though fitness competitors aren’t measured on strength it does not mean that a diet can ruin and deteriorate muscle tissue that has taken years of hard work and sweat to gain. This is where the “Carb Up” day comes into play.

Once or twice a week there is a scheduled day that you can ingest carbohydrates in order to replenish your muscle glycogen allowing you to train harder in the following couple days as well as give your mind and will power a rest from the strictness that comes along with this diet.

For boosted energy and good work out and athletic performance you can use some trusted and ready made drinks too.

Now that we have discussed the pros and cons of a ketogenic diet and how we can turn it into a cyclical ketogenic diet.There are many variations and strategies to get your body into ketosis but they all have a generally common set of guidelines:

– Intake as few carbs as possible (Between 0-50 Net Carbs)

– Follow a 60% fat, 35% protein, and 5% carbohydrate macro ratio

– Eat your fiber! “Net carbs” is made up of total Carbs – Fiber. Fiber is crucial to keeping your plumbing in order!

– Schedule a carb up day on the weekend. It can be used as to have your cheat meals too!

Final word:

If you can tolerate the metabolic shift and the somewhat lacking food choices (including eggs, meat nuts etc are very enjoyable for some)  this diet may be the best way to loose fat fast. Although many have successfully followed this diet and for extended periods of time and had great results.

If you’re still reluctant or cannot bear the initial phase then Cyclical Keto diet is for your rescue!

Moreover, it helps people who are involved in high intensity work outs.

Editor’s note: – To assist you and more over make your keto journey enjoyable we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

REFERENCES:;

What is the Cyclical Ketogenic Diet?

https://www.ruled.me/cyclical-ketogenic-diet-indepth-look/

Article Source:  http://EzineArticles.com/8449054

(carbs in vodka, whisky, rum)

Wanting to lose weight, but dreading to give up alcohol completely, is a concern for many. Does alcohol actually interfere with the weight loss process?

The subject of alcohol and weight loss is a controversial one, mainly because the main fate of alcohol is NOT to be stored as fat.

Can Ketosis and alcohol consumption go hand in hand?

Remember, being in a state of ketosis means a normal metabolic process where the body does not have enough glucose for energy, it burns stored fats instead! This, amazing fact that our body burns fat to gain energy, when enough glucose is not available, has been used to propose the ketogenic diet plans! It is a well established fact, backed by scientific research.

A strict low carb diet, will of course be disrupted by ingesting calories that acohol is bound to provide you. Let’s find out how?

The main problem:

In fact, less than 5% of the alcohol you drink is turned into fat. Rather, the main effect of alcohol is to reduce the amount of fat your body burns for energy.

Alcohol is labeled as containing 7.1 calories per gram. But the real value is slightly lower. Alcohol raises your metabolic rate for some time after you drink it.

Once this rise in metabolism is taken into account, which is larger than the rise seen with carbohydrate or fat, the “true” number of calories in a gram of alcohol is around 6 calories.

So, the problem that you are likely to encounter, is that your body will shift from the fat burning mode, to utilising the calories alcohol has provided you, as long as they are available. Once your body finishes off with them, it can again go back into ketosis.

What is alcohol? How is it made?

It is a must know that alcohol is actually produced by the fermentation process. Essentially, a sugar compound is acted upon by yeast and the yeast produces alcohol and carbon dioxide.

‘Depending on the type of sugar compound, you get different kinds of alcoholic beverages.’

By way of instance, beer is made with, essentially four ingredients. Barley, hops, water, and yeast. Barley is the principal ingredient, it is where the sugar (maltose) comes from for the yeast.

It is also very much like wheat. It’s a really bad carb. And it is the reason that some people today call beer “liquid bread”. It’s far too full of carbohydrates, not only the sugars, but another “glutenous carbohydrates”. So, Beer doesn’t fit to a ketogenic lifestyle.

Secondly have wine, which is made from fermented grapes. The issue with wine is that everybody reacts differently to it. It is better to play it safe and be the person you want to be than it is to have the temporary enjoyment of a glass or two of wine.

• Lastly, there are spirits, hard liquor. Since these are essentially just alcohol and water (assuming we are talking gin, tequila, vodka, whiskey, or rum), these do not affect your insulin levels and, more than likely, do not affect your ability to stay in ketosis. Having a couple of cocktails, provided they do NOT contain sugary additives, is perfectly fine.

Clear liquors at about 40% alcohol are a safe bet and are considered keto alcohol, and anything that tastes sweet is not! Acceptable keto alcohol includes:

• Vodka
• Tequila
• Gin
• Whiskey
• Rum
• Scotch
• Brandy
• Cognac

Beware!

Flavor infused spirits have some sugar in them. The label does not mention it. They are not sweet like liqueurs, but if you leave it to evaporate you’ll find they leave a sticky residue. The flavored vodka can disrupt ketosis!

Low carb alcohol and ketosis?

Alcohol have an effect on weight loss through a ketogenic diet, even once you drink low carb or carb free alcoholic drinks. This is because the body is able to use alcohol as a source of energy.

It is not stored as glycogen, such as carbohydrates, so once it’s burned off you’ll go straight back into ketosis, however this does mean you’re losing weight burning time when you drink.

How much this affects your weight loss varies between people. Some folks find their weight loss stalls if they drink anything alcoholic, whereas others find they could drink accountable amounts of wine, hard liquor or a low carb beer (they do exist) and keep losing weight.

Need to DETOX? You can go ‘Keto’!

The ketogenic diet might even assist alcoholics detox. The US National Institute on Alcohol Abuse and Alcoholism in Bethesda, Maryland is now beginning a new clinical trial to investigate the use of the ketogenic diet through detox for alcohol addiction. Principal investigator Corinde Wiers, PhD, notes that a variety of observations and studies on brain energetics imply that the ketogenic diet is a promising supplemental intervention for alcohol use disorders (AUD.)

Best to be on the moderate side!

Research says:

Moderation in drinking is still an important recommendation, together with a healthy lifestyle not conducive to weight gain. (NCBI)

Cheating on a keto diet!

If, for some reason, you do cheat on the keto regimen and take in alcohol someday. You don’t need to worry too much. There’s no use sitting and calculating or worrying about the number of calories in vodka, whisky, rum etc.

Just follow a simple rule that as long as you’ve not ingested too much, your body can get back into ketosis easily.

When the calories that your drinker had provided are burned off, you can take help of exogenous ketones supplements to easily get back into ketosis. Now you may follow your keto diet plan and be at peace.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey

REFERENCES:

https://www.ketovangelist.com/ketosis-and-alcohol/

https://www.ruled.me/ketogenic-diet-and-alcohol/

https://www.tasteaholics.com/keto-diet/the-ultimate-guide-to-keto-alcohol/

http://www.theketogenicdiet.org/keto-diet-and-alcohol/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/

https://www.ncbi.nlm.nih.gov/pubmed/16047538

https://muscleevo.net/alcohol-weight-loss/

https://www.paleohacks.com/ketosis/can-drinking-kick-you-out-of-ketosis-11223

Put an end to all confusions..

If you’ve heard about ‘Ketosis’ you might have had a chance to hear about ‘Gluconeogenesis’ too. People talking in complicated language, using hefty terms, stating scientific facts might not have been of any use to you. Some minutes of reading will today help you to understand the real story.

It is important to know both these terms to avoid the most common pitfalls of ketosis.

Let’s get started with the most simple question:

What is glucose?

Glucose is a simple sugar molecule that is produced in the body from the foods we eat and is utilised for energy by the brain cells and other arts of the body.

Excess of glucose which is not immediately used by th ebody, is stored in the form of glycogen, in the liver and muscles. So, glycogen is readily available form of glucose.

Do NOT  confuse glucose with, the ONLY or the PRIME source of energy for the body.

Ketones which are produced during ketosis, are an equally good source of energy for the body too. The fuel that the body may utilise to fulfil its energy needs, depends upon its availability.

What is Gluconeogenesis?

Gluconeogenesis is a metabolic process of making glucose, a necessary body fuel, from non-carbohydrate sources such as protein (amino acids), lactate from the muscles and the glycerol component of fatty acids.

KETOSIS recap:

Ketosis is a natural process by which the body helps us to survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. On a ketogenic diet your entire body switches its fuel source almost entirely on fat.

The Dilemma!

Gluconeogeensis and ketosis, both come into play when enough glucose is not available to fulfil the body’s needs. On cutting down the carbohydrate content or during starvation, the body may ressort to one or both of these mechanisms. But how and when? Which process supercedes the other? 

What you should know:

If the body is deprived of adequate carbohydrates, it will use the processes of gluconeogenesis (making of new glucose) and ketogenesis (making of ketones) to provide energy for vital functions.

The major source of raw materials for making new glucose will come from the amino acids in muscle protein.Whenever the body breaks down protein, the various amino acids are released.

Some of these amino acids are suitable for making glucose (glucogenic), some are suitable for making ketone bodies (ketogenic), and some can be used for either purpose.

As a result, low carb diets can become starvation diets and they can cause the body to cannibalize its own living tissue (muscle) when it is starved of a vital nutrient (carbohydrates).

Why should I care?

When we restrict carbohydrates, which are metabolised to form glucose then this happens:

1. The stored glycogen is used up (by a process called glycogenolysis)
2. Gluconeogenesis may start to provide the body with new glucose

We need to overcome ‘Gluconeogensis’ to enter into nutritional ketosis!

Eating adequate amount of protein, while on a Keto diet:

Gluconeogenesis is the reason behind urging you to eat sufficient protein.

People that are on extremely low calorie diets, occasionally have eating disorders, or are hungry begin losing muscle mass. That is because your body will start breaking down your lean muscle tissue to make glucose energy and regulate your blood sugar if it is not getting enough through dietary intake.

It’s quite significant on ANY way of eating to offer your body sufficient food in general, and protein particularly, so it does not have to use your lean muscle tissue to self-regulate.

You should also not become hypoglycemic (too low blood sugar) on a Ketogenic diet or any way of eating that substantially cuts carbohydrate intake is because your body naturally regulates your blood sugar, keeping it at maintenance levels, via gluconeogenesis.  

Enter into healthy ketosis: Lose fat not muscles! 

Gluconeogenesis is the metabolic pathway your body uses to turn non-glucose sources into glucose for energy — a life-saving pathway. But it also can keep you from losing fat, gaining muscle, and burning ketones. So, it is important that you enter  into ‘ketosis’ the right way.

Important takeaways:

• Eat adequate amount of protein (nether to less, nor too much). To do this you need to know, what is the right amount of protein intake for you. Use ‘keto calculator’/ macronutrient calculator to determine this, for your body type.
• Take exogenous ketones to ease you rjourney into nutritional ketosis. 

Keep all dangers and complications at bay, using the right way to enter into ketosis. 

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

References:

https://ezinearticles.com/?The-Truth-About-Low-Carb-Diets&id=641963

https://en.wikipedia.org/wiki/Glycogen

https://en.wikipedia.org/wiki/Glucose

What is gluconeogenesis?

https://www.ruled.me/what-is-gluconeogenesis/

https://www.ketogenic-diet-resource.com/gluconeogenesis.html

 

What for, should I go in for a ketogenic diet? Has this, question ever crossed your mind?

You’re not foolish, infant you’re smart and it is true that you can’t be lured into liking and then embracing anything be it a  product or service, likewise any diet plan, when it isn’t backed by a plethora of advantages that it may bring to you.

You are at an impressive advantage, if you’re considering the ‘Keto diet’ to be you’re saviour! We will explain to you, precisely that its not just a hype, but science bears testimony to the huge number of positive effects it may have on your health.

A ‘Keto diet’ triggers ketosis in our bodies, switching from glucose to fats as the chief source of energy. It is diet that involves high amounts of fat, moderate protein and very little or no carbs.

Let’s delve into what benefits, such a diet can bring to you.

Not bragging about, it even in the least, we will put forth the real picture.

1. First of all, the most obvious and most coveted benefit that it brings about is WEIGHT LOSS!

Studies show that people on low-carb diets lose more weight and much faster than people on low-fat diets even though they might restrict calories.

This reduction in carbohydrate forces the body to uses its fat storage to create the energy it needs to function. And this will not be simple weight loss! The icing on the cake is that, maximum weight loss will be from you abdomen. Ketosis will improve your waistline.

You may read more about it.

2. Apetite Suppression

If you’ve tried dieting, and failed it is but obvious that you might have fallen prey to your hunger pangs! Any dieting whatsoever that fail to keep you fulll, actually fails to give you good results. The best thing about a ketogenic diet is that, it helps to suppress hunger in good way.

You can very well understand that a high fat and protein diet, tends to last longer in terms of energy and satiety. Research also shows this.

Find answers to all your queries and right guidance for your Keto journey.

3. Anti ageing

Life span is increased when oxidative stress is lowered. It seems that by lowering insulin levels, oxidative stress in turn is decreased. A ketogenic diet decreases insulin levels – allowing the formation of ketones to be used as fuel.

Many experts are turning to ketogenic diets in a quest to slow down aging

By way of instance, burning sugar for fuel generates more reactive oxygen species. These reactive oxygen species cause damage, inflammation, and cell death when they collect. This is the reason why consuming too much sugar is known to impair brain function and lead to plaque build up in the brain.

On the other hand, ketones offer a more efficient energy supply and help protect neuron cells in the brain. This is partially because burning ketones for fuel decreases the production of reactive oxygen species and enhances mitochondrial function and generation.

4. Brain function

Your brain will work better  in general when burning fat as opposed to sugar, as fat was shown to be equally neurotherapeutic and neuroprotective. While fats are unable to cross the blood brain barrier, ketones, being fat-soluble fats, can cross it and feed your mind. Many times, enhanced cognition and mental acuity are one of the first things people notice when entering nutrient ketosis. Anecdotes certainly suggest that otherwise healthy individuals are able to experience cognitive advantages from brain usage of ketones.

There is ample of anecdotal evidence that shows, healthy people can experience cognitive benefits from brain utilization of ketones.

Despite high glucose availability, the aging, epileptic, Alzheimer’s, or Parkinson’s brain can’t utilize enough of it to handle cognition. Ketones provide a vital and alternative source of energy for the glucose-starved brains. It’s no coincidence that ketogenic diets can improve symptoms (and in some cases abolish them) and cognitive function in all four conditions.

5. Longevity:

Ketones are longevity metabolites.

Several studies, have proven this. One study showed that elevated ketone levels extended life span by 26% in worms, and the other showed that ketones corrected the metabolic defects in a mouse model of accelerated aging.

6. Lowered blood pressure

If you eat more carbohydrate than required, which is primarily true for high-glycemic carbohydrates which are quickly digested, such as white bread and pure sugar. So, Based on how sensitive you are, you may be experiencing the exact symptoms from more complicated, lower GI carbohydrates.

Carbohydrate begins getting broken down to simple sugars when it arrives on your stomach (by way of example, starch in bread and wheat becomes sugar) which raises your blood glucose the minute it’s taken up by the blood. The body then produces more of the hormone insulin, so as to care for this blood sugar.

Raised insulin levels seem to lead to the accumulation of fluid and salt in the body. This increases blood pressure.

7. Helping the eyes (more stable vision; less risk for cataracts)

As any diabetic will tell you, it’s well known that high blood glucose has a detrimental effect on vision and contributes to an increased risk for cataracts. It is therefore not surprising that maintaining blood glucose levels low improves vision and eye health, as a gazillion people have shared online, and as associated diabetes research has proven.

8. Women’s health

The Keto Diet, or Ketogenic Diet, can be undertaken by both men and women. This diet relies on a high intake of protein and fat such as meat, seafood, olive oil, eggs and small amounts of vegetables.

Women can experience a number of health benefits with this diet including hormonal balance, weight loss and even an anti-aging effect.  A multivitamin and mineral should be taken to supplement the Ketogenic Diet.

As a woman, you might benefit from a ketogenic diet if you:

• have PCOS
• have irregular or absent periods
• have imbalanced thyroid hormones
• can’t lose or gain weight no matter what you try
• have terrible PMS
• have adrenal fatigue
• feel tired or unmotivated
• get hungry and need to always have a snack handy in between meals
• want to increase your performance in the gym
• have an autoimmune disease you would like to manage

9. Decreasing inflammation

A ketogenic diet decreases insulin levels – allowing the formation of ketones to be used as fuel. Whereas, burning sugar for fuel creates more reactive oxygen species. These reactive oxygen species cause damage, inflammation, and cell death when they accumulate.

So, following a strict low carb/keto diet causes reduction and relief in inflammation.

10. Improved sleep and energy levels

Once your body gets adapted to ketosis, and you overcome the initial phase where you feel low, a new burst of energy and enhanced mental clarity and focus sets in.

This happens because, insulin levels are low and ketones are a better and cleaner fuel for the body. The body wins the battle against carb cravings and utilisation of fat as fuel produces more energy.

Having less reactive oxygen species increases energy efficiency, because of better mitochondrial function.

Better brain function, leads to better sleep cycles too.

That’s not the end. The trail still continues…

There are many other advantages that a keto diet may bring about. Keep reading to find out, that which are specific conditions where this diet provides cure and relief.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

THERAPEUTIC BENEFITS

Apart from all the general benefits that we’ve mentioned there still a lot that keto diets offer to your health!

Its a known fact by almost all of us, that ketogenic diets have long been used to treat special disorders like ‘Epilepsy’!

Why not know all this from, one of your favourite coaches on ketosis ‘Dominic D Agostino’!

He says “ Not everyone is going to adapt to the ketogenic diet or low carbohydrate diet but my mind at least 90% of the people will have an improvement in metabolic health, in their sense of wellbeing, and pretty much all markers of health will improve with carbohydrate restriction that I’ve seen.”

This type of diet, can be used to treat a variety of health conditions like:

• Cardiovascular diseases
• Type 2 diabetes
• Epilepsy
• Cancer
• Acid reflux disease
• Parkinson’s disease
• Alzhiemer’s disease
• Mental trauma

Cardiovascular diseases:

Several lines of evidence point to favorable effects of VLCKD on cardiovascular risk factors.

Studies indicate that the initial ketogenic diet may initiate a heart disease, whereas the weight-loss version lowers the risk factors for heart disease. This suggests that overweight people with heart failure may benefit from adhering to the weight loss form of the ketogenic diet.

Type 2 diabetes:

As a  consequence to conducting off ketones allows someone to control or lower, their glucose is because of reduced insulin levels. The ability to use fat and ketones as fuel for your body imply a pre-diabetic or possibly a type 2 diabetic, where we can eliminate the need for exogenous insulin without being worried about glucose levels!

Bistrian et al recorded in the 1976 study how Type 2 Diabetic patients on a ketogenic diet no longer needed insulin and they shed plenty of body weight.

These findings have been backed up in a 2012 study that had obese diabetics follow a ketogenic diet for 12 months. The researchers found lower fasting glucose levels, enhanced cholesterol markers and enhanced HA1c readings. Bear in mind, carbs and glucose aren’t required when on a ketogenic diet, as stable, clean burning energy is obtained from fat. This makes controlling glucose levels near foolproof.

Epilepsy:

The ketogenic diet has been successfully used with people suffering from epilepsy. In actuality, the ketogenic diet has been initially developed in 1921 to deal with drug resistant epilepsy in children. Since that time, a lot of studies have been done showing how ketosis can assist with epilepsy.

There is ample evidence that epileptic children continued to be seizure free long when they ceased their ketogenic trials.

Cancer:

Taking into account the obvious relationship between carbohydrates and insulin (and IGF-1) a connection between carbohydrate and cancer is a possible outcome, and some links have been recognized since the 1920s when the Russo-German physician Dr A Braunstein observed that glycosuria falls off notably in diabetic patients who developed cancer.

By depriving a cancer cell of glucose by eating a ketogenic diet, we may be able to starve the cancer resulting in its death.

And science is now catching up, this review paper on ketogenic diets   as a form of cancer therapy concluded: “Although the mechanism by which ketogenic diets demonstrate anticancer effects … has not been fully elucidated, preclinical results have demonstrated the safety and potential efficacy of using ketogenic diets.. improve responses in murine cancer models”

While a mouse study found that ketone supplementation decreased tumour cell viability and extended survival rates in mice with cancer.

Acid reflux disease:

A study published in the Journal of Digestive Diseases and Sciences found that after after less than a week on a ketogenic diet, study participants with GERD (Gastroesophageal reflux disease) all showed a reduction in acidity in the oesophagus (linked to heart burn) and the participants reported less intensity in their heart burn conditions.

All this results simply from taking cutting down carbohydrates and improving upon fat content.

PCOS

PCOS (polycystic ovary syndrome) is a common disorder among reproductive-aged ladies. Emerging research indicates that a ketogenic or low-fat diet can improve hormonal regulation, weight control and other PCOS-related difficulties.

Insulin-resistant PCOS sufferers also tend to have an extremely difficult time achieving and maintaining a healthy weight. In the US, about 80% of women with PCOS are overweight or obese.

Because obesity aggravates insulin resistance and hormone imbalances, these women are frequently asked to lose weight in order to reduce disease risk and improve their hormonal regulation. If anyone has struggled with this disorder knows, losing weight and maintaining the loss is often easier said than done.

A very low carb keto diet may help, women lose weight and resume the normal menstrual cycle, thus treating PCOS 

Treating neurodegenerative diseases like Alzhiemer’s, Parkinson’s and Mental trauma:

Above all, keto diet also helps to restore brain health and battle the most dreaded mental problems.

Fndings from multiple and diversely structured studies support the concept that the KD offers broad-ranging neuroprotective benefits, and that the regimen merits attention as a therapeutic option for other neurodegenerative, cognitive and behavioral diseases beyond epilepsy.

• Typical mitochondrial respiratory chain damage that occurs in animal models of Parkinson’s disease was reduced by a ketogenic diet.

• Evidence is provided by a study, which reports that at least in selected conditions a significant clinical improvement was observed in Alzheimer’s patients fed a ketogenic diet

• Traumatic brain injury may lead over time to epilepsy. Because of the effective use of the ketogenic diet in reducing seizures (see above), it has been suggested that it may also improve the clinical status in brain injury, especially by reducing the incidence of long-term consequences, such as epilepsy

With all that being said, you must know that a ketogenic diet has scientific as well as anecdotal evidence, to support the myriad of benefits that it can provide.

There is no doubt about it that it is becoming the most popular and most embraced diet plan, than any other. 

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

REFERENCES:

https://www.ruled.me/benefits-ketogenic-diet/

https://ketoschool.com/the-43-health-benefits-of-ketogenic-dieting-in-addition-to-weight-loss-1e4ee4743f1f

https://www.ncbi.nlm.nih.gov/pubmed/15123336

https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets

https://www.ncbi.nlm.nih.gov/pubmed/17228046

https://www.alexfergus.com/blog/24-benefits-of-the-ketogenic-diet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/

https://ezinearticles.com/?Ketosis-and-Weight-Loss—The-Relationship&id=4085025

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-017-0184-4

The Fat Burning Brain: What Are the Cognitive Effects of Ketosis?

https://www.nutritionexpress.com/article+index/diet+weight+loss/diet+plans+tips/showarticle.aspx?id=2247

Starting low carb with high blood pressure

How to normalize your blood pressure

End Fatigue Naturally with Ketosis

https://www.livestrong.com/article/536384-ketogenic-diet-and-heart-failure/

(Busting all myths about Ketosis)

Owing to the buzz, about KETOGENIC DIET which may lead you into a state of KETOSIS, you may also be intrigued to know what this is?

‘KETOSIS’ , A word, not so easy to understand, without a bit of digging!

Let’s make ourselves clear about what is it all about, and why all that hype.

Does it actually benefit us?

In the most simple terms we can say that, Ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body.

So, Ketone bodies are water soluble molecules that are produced in the body, when fatty acids are broken down in excess. The production of these compounds is known as ketogenesis.

It isn’t something unnatural. It happens to all of us when food intake is low, or in conditions of starvation.

This, amazing fact that our body burns fat to gain energy, when enough glucose is not available, has been used to propose the ketogenic diet plans! It is a well established fact, backed by scientific research.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journety.

The three ketone bodies produced are:

• Acetone
• Acetoacetate
• BHA (beta hydroxy butyrate)

They are made in the liver from the breakdown of fats and have amazing benefits for your health, when produced in controlled amounts.

You might ask yourself,  Are they, a good source of fuel for the body?

 Ketone bodies have some amazing properties like:

• Water soluble
• Can be transported across the inner mitochondrial membrane, as well as the blood brain barrier and cell membranes
• Source of fuel for brain, heart and muscles
• Major energy source (75%) for brain during starvation.

Thus, they are provide the body with much needed energy. In fact, they are a better and cleaner fuel for the body.

 What happens inside the body, when you’re in a state of Ketosis?

A ketogenic diet, involves very high consumption of fats and proteins and very little to no carbs. This causes your body to switch to fat as the primary source of energy.

The fats travel through the blood circulation to reach the liver where they are processed into ketone  bodies. The ketone bodies then circulate back into the blood stream and are picked up by the muscle and other tissues to fuel your body’s metabolism.

In a person without diabetes, ketone production is the body’s normal adaptation to starvation. Blood sugar levels never get too high, because the production is regulated by just the right balance of insulin, glucagon and other hormones.

The body uses fat stores for energy due to a lack of glucose from carbohydrates.

Keto meals are based around meats, poultry, fish, eggs, higher-fat dairy (like butter, cheese, and cream), healthy fats (like oils, nuts, seeds, and avocados), and vegetables that are low in carbohydrates (like green vegetables, tomatoes, onions, squash, peppers, etc.). All starchy vegetables, grains, fruits, dairy such as milk and yogurt, natural and refined sugars and sweeteners – or anything that would increase carb intake to above 5 percent of calories – should be avoided.

Our bodies are incredibly adaptive to what we put into it – when we overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

Optimum ketosis for weight loss ?

• Below 5 mmol/L is not considered “ketosis”. At this level, you’re far away from maximum fat-burning.
• Between 0.5-1.5 mmol/L is light nutritional ketosis. You’ll be getting a good effect on your weight, but not optimal.
• Around 1.5 – 3 mmol/Lis what’s called optimal ketosis and is recommended for maximum weight loss.

How to test ketone levels?

Ketone levels in your body can be tested by one of the three ways

• Blood meter
• Urine strips
• Breathalyzer

Energy levels!

You might think, will I feel low all the time? Will I have the optimum amount of energy to carry out my daily tasks?

Those of you who are  wondering about this, especially for training because there are no carbs,  you must know that a high amount of fat in the diet will make you feel quite full and the fat is a very good fuel source for your body.

Can the brain function without carbs?

It’s a common misconception that the brain needs carbs. The truth is that the brain happily burns carbs when you eat them. But if you don’t eat too many carbs, the brain is happy to burn ketones instead.

Your brain will work better in general when burning fat rather than glucose, as fat has been shown to be both neurotherapeutic and neuroprotective.

While fats are unable to cross the blood brain barrier, ketones, being water-soluble fats, can cross it and feed your brain. Many times, improved cognition and mental acuity are among the first things people notice when entering nutritional ketosis.

Is Ketosis healthy?

We should know that:

• Mild ketosis is a natural phenomenon that occurs in humans during fasting and lactation.Ketosis has a significant influence on suppressing hunger. Thus, a ketogenic diet is a good regulator of the body’s calorie intake and mimics the effect of starvation in the body. (NCBI)
• A period of low carbohydrate ketogenic diet may help to control hunger and may improve fat oxidative metabolism and therefore reduce body weight. (NCBI)

It brings about a myriad of health benefits like:

Weight Loss, Controlled blood sugar, Controlled blood pressure, Increased mental focus, Accelerated energy and normalized hunger, Fight Acne, Healthier skin , hair and nails, Enhanced mood, Better sleep etc.

The ketogenic diet could have a healthful effect on serious health conditions such as:

• cardiovascular disease
• diabetes
• metabolic syndrome

It may also improve levels of HDL cholesterol (high-density lipoproteins, also known as “good” cholesterol) better than other moderate carbohydrate diets.

Electrolyte deficiency, and Ketosis: 

You must know, by switching to a ketogenic low-carb diet, you are essentially transitioning yourself from a water-retaining diet, to a water-flushing diet. There are a variety of reasons for this, including reduction of inflammation (water tends to be bound up in inflammation) and the depletion of glycogen stores (glycogen retains water) in your liver and muscles.

Since your body retains less water whilst on a ketogenic low-carb diet, lots of electrolytes will be flushed out of your system.

This is not necessarily, a dangerous condition, since it  can be mitigated by taking enough amount of water, electrolyte rich foods and drinks! The three main electrolytes being sodium, potassium and magnesium.

This imbalance of electrolytes causes mild symptoms like  fatigue, headaches, light-headedness, dizziness and muscle cramping – often known as ‘KETO FLU’. Do not be intimidated by a low-carb diet, since it is easy to counteract these problems by supplementing your diet with extra  vitamin, minerals and electrolyte sources.

Keto Flu:

Also known as the ‘carb flu,’ the keto flu is a natural reaction (almost like a feeling of withdrawal) your body undergoes when switching from burning glucose (sugar) as energy to burning fat instead. In fact, some people say the keto flu symptoms can actually feel similar to withdrawing from an addictive substance.

It happens because you suddenly remove carbohydrates from your diet.

For an average person, the keto flu lasts a week or less, and symptoms usually begin within the first day or two of removing carbs.

In extreme cases, the keto flu can last up to a month, but that’s uncommon.Being a little vigilant and cautious with your diet can easily help you navigate these symptoms with ease. A right approach to keto diet is necessary to do it!

You can manage ‘keto flu’ by:

• Keeping yourself hydrated
• Taking an electrolyte supplement
• Eat more fat
• Take exogenous ketones
• Adequate sleep
• Exercise that may suit you

KETOSIS Vs KETOACIDOSIS!

The unnecessarily dreaded phenomenon, ketoacidosis! Let’s make it clear to you, what actually it is, and who is at risk to such a problem?

Ketosis and ketoacidosis are NOT the same thing.

Ketosis is a 100% natural state, under full control by the body. It can be caused by a low-carb diet or by a brief period of fasting.

Most people who eat a strict low-carb ketogenic diet never reach levels higher than 3 millimolar or so. But ketoacidosis occurs at levels of 10+, most commonly 15+.

Ketoacidosis is a condition where the levels of ketones in the body are abnormally high, poisoning the body. It is a serious and dangerous condition that can quickly develop, sometimes within the space of 24 hours.

There are several different potential triggers for ketoacidosis. It is most commonly caused by illnesses that lead to the production of higher levels of hormones that work against insulin.

High levels of ketones in the urine and high blood sugar levels (hyperglycemia) are signs of ketoacidosis and can be detected with kits in the home.

Early symptoms of ketoacidosis include:

• abdominal pain
• confusion and difficulty concentrating
• dry or flushed skin
• excessive thirst and dry mouth
• fruity breath
• frequent urination
• nausea and vomiting
• shortness of breath or rapid breathing

Ketosis generally isn’t dangerous. It’s usually related to a planned low-carbohydrate diet or a transient condition related to diet only! 

Must know!

In diabetic patients, ketosis can occur due to the body not having enough insulin to process the glucose in the body. The presence of ketones in the urine is an indicator that a patient’s diabetes is not being controlled correctly.

A ketogenic diet is recommended for individuals with type 2 diabetes, also known as non-insulin dependent diabetes (NIDDM). With type 2 diabetes, the body still produces some insulin but is unable to properly use the insulin to transport glucose into cells for use as fuel.

Patients with diabetes who follow a ketogenic diet need to carefully monitor their ketone levels. A serious condition called ketoacidosis can occur if these levels get too high, and although it is most prevalent in individuals with type 1 diabetes, people with type 2 diabetes can also develop ketoacidosis sometimes.

Overcoming, all delusions!

Managing your weight, or overcoming obesity with the right approach is of course a very important issue, in almost everyone’s life today. Owing to our sedentary lifestyles, we are facing a lot of health problems.

Do not be intimidated by weight management through ketosis!

Know that the key to victory is not only in will power. Find the right guidance, to and embrace ketosis with no doubts and fears in mind!

Studies show that nutritional ketosis has the potential of alleviating food cravings, blood sugar irregularities, mind fog, excess body weight, abnormal cell growth, psychological imbalances, infertility and more.”

In nutritional ketosis, you will undergo a metabolic switch, leading to much more than just weight loss, so that you achieve the state of health you’ve been searching for. 

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journety.

NOTE:

1. Health benefits of ketogenic diet (including Don d Agostino approach), 2. A sustainable way to lose weight with KETO DIET (focussing on diet), will separately cover other aspects.

References:

https://www.ruled.me/guide-keto-diet/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/

https://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/ketones/

http://www.srmuniv.ac.in/sites/default/files/files/KETONEBODYMETABOLISM.pdf

https://www.medicalnewstoday.com/articles/180858.php

https://ketokrate.com/is-the-keto-diet-safe-10-myth-busting-arguments-for-the-safety-of-ketosis/

http://www.nutrifiz.co.uk/replenish-electrolytes-on-a-low-carb-diet/

https://ketosummit.com/what-is-keto-flu-how-to-cure-keto-flu

https://blog.kettleandfire.com/keto-flu/

https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

https://ezinearticles.com/?Is-Going-on-a-Ketosis-Diet-Dangerous?&id=2925888

https://ezinearticles.com/?Ketosis-Simplified:-The-Definition-of-Ketosis-and-How-It-Happens&id=6935326

https://ezinearticles.com/?Benign-Ketosis:-Be-Aware-Of-This-While-On-A-Low-Carb-Diet-For-Weight-Loss&id=6460151