Keto Diet Quotes

All diets that result in weight loss do so on one basis and one basis only: They reduce circulating levels of insulin; they create and prolong the negative stimulus of insulin deficiency.

Ketones are an efficient and effective fuel for human physiology without increasing the production of damaging free radicals. Ketosis allows a person to experience nonfluctuating energy throughout the day as well as enhanced brain function and possibly resistance to malignancy. – Dr. David Perlmutter

To deal or avoid Keto Flu, you must ensure these levels of electrolytes: 400 mg (RDA) of Magnesium (increase if you exercise). Sources: artichoke, dark chocolate, nuts, spinach, fish, supplements. 2000 mg of Potassium (Daily Estimated Minimum), plus another 1000 mg a day specifically for a Keto diet. Sources: salmon, dark leafy greens, mushrooms, avocado, nuts, supplements. You need extra sources of Sodium on a Keto diet (about 3000-5000 mg preferably from food sources). Sources: bouillon, broth, bacon. Once you give up most carbs, make sure you include foods like avocados (potassium), nuts (magnesium), bone broth or sauerkraut (sodium) in your diet

A low-carb, ketogenic diet needs to be high in fat, not protein, to produce adequate ketones.

if a lie is repeated often enough, people will begin to believe it.

On the keto diet, 65 to 75 percent of the calories you consume should come from fat. About 20 to 25 percent should come from protein, and the remaining 5 percent or so from carbohydrates.

To achieve a ketotic state, I ask people to begin with grain and sugar elimination. Grains are, by the way, the worst offenders for triggering high blood sugar, even worse than simple sugars, such as sucrose. So grain elimination—not reduction—is key for getting into ketosis. – Dr. William Davis

Many chronic symptoms and health conditions—such as fatigue, sleepiness, mood disorders, insomnia, gastroesophageal reflux disease, lipid disorders, high blood pressure, headaches (including migraines), gas, bloating, irritable bowel syndrome, joint inflammation, acne, and difficulty concentrating, to name a few—will improve on a ketogenic diet. Treating lifestyle conditions with lifestyle change such as this can make us a healthier and less drug-dependent country. – Jackie Eberstein

In the HEALTH core market with a weight-loss submarket, I’d ask: “What other vehicles are people trying to use to get six-pack abs inside the weight loss submarket?” The answers to these questions would include: Keto diet, vegan diet, meatatarian diet, and bodybuilding.

Carbohydrate overconsumption has created the walking dead. – Stephanie Person

So if ketosis is so desirable, then why has there been such deafening silence or even fierce negativity on the subject from health authorities?

During periods of starvation or fasting, the human brain can very easily switch over to using ketones as an alternative to glucose.

There are three reasons why people fail to reach a ketogenic state: too many carbohydrates, too much protein, or not enough fat.

Steer clear of sugars in any form (including starchy carbohydrates) because they can be disruptive to the way you process and metabolize foods.

I find I have much better drive and focus when in a state of ketosis. I have a lot more mental clarity and productivity. Bryan Barksdale

A 100-calorie snack pack of cookies has a dramatically different effect on your body than half an avocado or a small handful of almonds with about the same number of calories.

Ketogenic therapy shows promise for autism, fibromyalgia, chronic pain, and migraines.

Eating carbohydrates makes you hungry. If you don’t eat carbohydrates, there is no hunger.

Years of poor eating habits will catch up to you,

There is no such thing as an essential carbohydrate. . . . Anyone who tells you to start eating carbohydrates in order to fix a health problem is totally missing the point. – Nora Gedgaudas

maintain muscle and other protein-containing tissues. But when you observe a human over a number of weeks of adaptation to a low carbohydrate diet, most of this initial inefficiency in protein use goes away[27]. Thus, once you are keto-adapted, your body’s need for protein isn’t much higher than during a ‘balanced diet’. This is a key fact in our understanding that low carbohydrate diets used in the long term do not need to be particularly high in protein. All the protein we eat (with the exception of stuff that is rubbed or cut off, like skin, hair, and nails) eventually gets burned for energy, yielding 4 Calories per gram. And you can’t “push” your body to build muscle by eating extra protein – muscle is built up under the stimulus of exercise (or illicit pharmaceuticals) as long as adequate protein is available at the time. No one has ever shown

Feeling Faint Issue: I’m happy losing weight with a low carbohydrate diet, but I’m always tired, get light headed when I stand up, and if I exercise for more than 10 minutes I feel like I’m going to pass out. Response: Congratulations on your weight loss success, and with just a small adjustment to your diet, you can say goodbye to your weakness and fatigue. The solution is salt…a bit more salt to be specific. This may sound like we’re crazy when many experts argue that we should all eat less salt, however these are the same experts who tell us that eating lots of carbohydrates and sugar is OK. But what they don’t tell you is that your body functions very differently when you are keto-adapted. When you restrict carbs for a week or two, your kidneys switch from retaining salt to rapidly excreting it, along with a fair amount of stored water. This salt and water loss explains why many people experience rapid weight loss in the first couple of weeks on a low carbohydrate diet. Ridding your body of this excess salt and water is a good thing, but only up to a point. After that, if you don’t replace some of the ongoing sodium excretion, the associated water loss can compromise your circulation The end result is lightheadedness when you stand up quickly or fatigue if you exercise enough to get ‘warmed up’. Other common side effects of carbohydrate restriction that go away with a pinch of added salt include headache and constipation; and over the long term it also helps the body maintain its muscles. The best solution is to include 1 or 2 cups of bouillon or broth in your daily schedule. This adds only 1-2 grams of sodium to your daily intake, and your ketoadapted metabolism insures that you pass it right on through within a matter of hours (allaying any fears you might have of salt buildup in your system). This rapid clearance also means that on days that you exercise, take one dose of broth or bouillon within the hour before you start.

eating a ketogenic diet lowers inflammation naturally, without the use of prescription medications such as statins. It’s this inflammation that is the true culprit in heart disease, and the fact that ketosis reduces systemic inflammation is further evidence supporting the use of a low-carb, high-fat diet for improving heart health.

In just the past few decades, the rates of obesity, diabetes, heart disease, and other chronic illnesses have gotten considerably worse. And do you know what’s most shocking about that? The spike in all of these ailments coincides almost perfectly with the implementation of the government’s Dietary Guidelines in 1980. Coincidence? I think not.

My final word about expectations is something I’ve already mentioned. Since it’s very important, I’ll reiterate it here. Expect to make mistakes. Don’t hold yourself to some crazy high standard of perfection. You will goof up and you will slip off the wagon. Everyone does. Forgive yourself and climb right back on the keto wagon to resume your fat-loss journey!

the ketogenic diet was originally designed in the 1920s to help treat epilepsy, according to a report published in Epilepsia. It was proven to be an effective form of treatment, particularly for childhood epilepsy. Scientists soon discovered that its benefits extended beyond epilepsy treatment. It has also been found helpful in weight loss and the prevention of other diseases.

So let’s consider an alternative diet, say 1200 kcal consisting of 30% protein, 15% carbs (i.e., 180 kcal or 45 grams), and 55% fat. After a week or two of getting adapted (during which you may experience some of the fuel limitation symptoms discussed above), your serum ketones rise up in the range (1-2 millimolar) where they meet at least half of the brain’s fuel supply. Now if you go for that 5 mile run, almost all of your body’s muscle fuel comes from fat, leaving your dietary carb intake plus gluconeogenesis from protein to meet the minor fraction of your brain’s energy need not provided from ketones. And, oh yes, after your run while on the low carb diet, your ketone levels actually go up a bit (not dangerously so), further improving fuel flow to your brain. So what does this mean for the rest of us who are not compulsive runners? Well, this illustrates that the keto-adapted state allows your body more flexibility in meeting its critical organ energy needs than a ‘balanced’ but energy-restricted diet. And in particular, this also means that your brain is a “carbohydrate dependent organ” (as claimed by the USDA Dietary Guidelines Advisory Committee as noted in Chapter 3) ONLY when you are eating a high carbohydrate diet. When carbohydrate is restricted as in the example above, your body’s appropriate production of ketones frees the brain from this supposed state of ‘carbohydrate dependency’. And because exercise stimulates ketone production, your brain’s fuel supply is better supported during and after intense exercise when on a low carbohydrate diet than when your carbohydrate intake is high (see below).

The authorities who insist that abstaining from carbohydrates is an unsustainable lifestyle once again typically do so from the perspective of lean people whose primary fuel happens to be carbohydrates and whose bodies can tolerate carbohydrates without accumulating excess fat. From their perspective, a program that requires living without carbohydrates appears doomed to fail. Why would anyone do it, if another way existed that allowed for the occasional consumption of cinnamon buns and pasta (in moderation, not too much)? But for many of us, there may be no other way. Lean folks aren’t like us. They don’t get fat when they eat carbohydrates; they may not hunger for them just by thinking about them. They have a choice to live with carbohydrates or not. We don’t. Not if we want to be lean and as healthy as we can be.

I have seen mood stabilization, reduced or eliminated depression, reduced or eliminated anxiety, improved cognitive functioning, greatly enhanced and evened-out energy levels, cessation of seizures, improved overall neurological stability, cessation of migraines, improved sleep, improvement in autistic symptoms, improvements with PCOS (polycystic ovary syndrome), improved gastrointestinal functioning, healthy weight loss, cancer remissions and tumor shrinkage, much better management of underlying previous health issues, improved symptoms and quality of life in those struggling with various forms of autoimmunity (including many with type 1 and 1.5 diabetes), fewer colds and flus, total reversal of chronic fatigue, improved memory, sharpened cognitive functioning, and significantly stabilized temperament. And there is quality evidence to support the beneficial impact of a fat-based ketogenic approach in all these types of issues. – Nora Gedgaudas

There’s a saying that insanity is doing the same thing over and over and expecting different results. And that’s precisely what has happened to national nutritional policy in the United States in recent years. The government ignores studies that don’t fit within a preconceived template of a low-fat, low-salt, calorie-restricted, high-carb, plant-based diet. But this one-size-fits-all approach to eating does not work for the large segment of the population that is dealing with obesity and other metabolic chronic health issues.

No one likes when the fat girl talks about how miserable she is or how upset it makes her to be made fun of.  How much she wishes she was thin.  Because deep down…the attractive, slim people are judging you for putting yourself in the position you’re in.  Their mind is firing off thoughts like, ‘If she’s so unhappy, she should do something about it.’ Or— ‘If she would stop being lazy and work out and eat right, she’d lose the weight.’ And my new favorite, ‘She should try the new keto diet or get that lap band surgery.’  Maybe fat people don’t want to go on a new fad diet or have surgery.  Maybe going to the gym gives fat people an anxiety attack and causes them to give up before they even start…because half the people there are looking at us like we’re a fish out of water. While the other half are wondering how long we’ll last before we give up and head for the nearest McDonald’s.  Maybe fat people just want to be accepted…flaws and all.  Just like the rest of society. And maybe, just maybe—people should stop judging us.  Because every fat person will tell you…no one judges us harder than we judge ourselves.  We know exactly what that mirror is reflecting.  Every extra pound we shouldn’t have.  Every tear we’ve secretly shed in frustration and sadness.  Every diet we’ve tried, but ultimately failed at.  Every fear and insecurity plaguing us.  Every expectation we’ll never measure up to.  And it sucks.

Dose response studies indicate a linear increase in skeletal muscle protein synthesis with ingestion of high quality protein up to about 20-25 grams per meal[127]. With protein intakes twice this amount, there is a marked increase in protein oxidation with no further increase in protein synthesis. When looked at over the course of a day, there is no credible evidence that protein intakes above 2.5 g/kg body weight lead to greater nitrogen balance or accumulation of lean tissue. Another reason to avoid eating too much protein is that it has a modest insulin stimulating effect that reduces ketone production. While this effect is much less gram-for-gram than carbohydrates, higher protein intakes reduce one’s keto-adaptation and thus the metabolic benefits of the diet.

The ingestion of carbohydrates, especially the refined grains and sugars that are so prominent in the modern diet, causes a spike in blood sugar and a temporary energy boost. Then, because a glucose overdose is toxic in the bloodstream, insulin floods the bloodstream to remove any glucose you don’t burn immediately and stores it as either glycogen (in the liver and muscle tissues) or in the fat cells as triglyceride (the storage form of fat). When insulin removes glucose from your bloodstream and transports it into storage, you experience the familiar sugar crash and a craving for quick-energy carbohydrates. You have plenty of fat energy locked away in storage, but a high-insulin-producing diet prevents you from being able to access it. Instead, you become reliant on your next snack or meal for energy, and you exist in a state of carbohydrate dependency.

Vern did not trust humans was the long and short of it. Not a single one. He had known many in his life, even liked a few, but in the end they all sold him out to the angry mob. Which was why he holed up in Honey Island Swamp out of harm's way. Vern liked the swamp okay. As much as he liked anything after all these years. Goddamn, so many years just stretching out behind him like bricks in that road old King Darius put down back in who gives a shit BC. Funny how things came back out of the blue. Like that ancient Persian road. He couldn't remember last week, and now he was flashing back a couple thousand years, give or take. Vern had baked half those bricks his own self, back when he still did a little blue-collar. Nearly wore out the internal combustion engine. Shed his skin two seasons early because of that bitch of a job. That and diet. No one had a clue about nutrition in those days. Vern was mostly ketogenic now, high fat, low carbs, apart from his beloved breakfast cereals. Keto made perfect sense for a dragon, especially with his core temperature. Unfortunately, it meant that beer had to go, but he got by on vodka. Absolut was his preferred brand. A little high on alcohol but easiest on the system.

Saturated fats, like those in butter, coconut oil, and red meat, and monounsaturated fats, such as those found in avocados, olive oil, and macadamia nuts, are basically safe for consumption in terms of your health.

A high-fat diet in the presence of carbohydrate is different than a high-fat diet in the presence of low carbohydrate. – Dr. Richard Feinman

the major protective effect of ketosis is a significant reduction in glucose metabolism. This is the opposite of diabetes. – Dr. Charles Mobbs

Dr. Pescatore sees the ketogenic diet as a way to “enjoy life to the fullest and eat really well along the way.

Fat is not the enemy in your diet. Fat is your friend.

you need to eat fat in order to burn fat.

There is only about one teaspoon of sugar in your entire bloodstream.

you want to know your real risk of CAD, get a calcium score. This test is usually pretty cheap (about $100) and can be done at most imaging centers and clinics. • If your score is zero, great! Consider having a second test done in ten years or so. • If your score is high, we recommend starting a well-formulated ketogenic diet right away to lower inflammation, as well as supplementing with the MK7 form of vitamin K2. Vitamin K2 regulates calcium metabolism and helps get calcium where it should be—in your bones—and prevents it from forming as plaque in your arteries.

There are many ways to manage stress levels. One of the best is to take a vacation! On average, the United States has one of the lowest vacation rates in the developed world. Many countries have mandatory vacations of six weeks or more. For example, Germany mandates a minimum of thirty-four days of vacation and holidays, whereas France and New Zealand both require at least thirty days. Worse still is that many of us don’t even take the meager amount of vacation time we have earned! In 2016, 54 percent of Americans didn’t use all their vacation days, and more than one-third of those vacation days weren’t paid out or rolled over—meaning they were just surrendered. We Americans work hard and are very productive. We need to take the time we have earned to recharge our batteries and reduce stress, even if our vacation is a “staycation” (a vacation at home).

Many doctors will be able to help you get this test done, but if your doctor is resistant to ordering it or isn’t familiar with it, you can get it done on your own for about $200. Meridianfalleylab.com even

Suprenza brand phentermine are found in 15 mg, 30 mg, or 37.5 mg orally dissolving tablets. They disintegrate under your tongue and are intended for people who have a hard time swallowing. I find this a little comical as the reason you may need phentermine in the first place is that you had no trouble swallowing too much food that led to weight gain.

Your body fat levels can increase through means that are beyond your control. Pollution is a major culprit here because it’s been shown to contain obesogenic compounds that promote the accumulation of body fat. And these compounds are making their way into our air and rivers. Pesticides also increase body fat as they run off into lakes and rivers after being sprayed on the food we eat. And, you encounter a large number of chemical body-fat-promoting compounds, referred to by scientists as obesogens, through plastic bottles, Styrofoam, shampoo, paints, carpeting, food preservatives, artificial ingredients, plastic shower curtains, antibacterial soap and Teflon cookware. Artificial obesogens are found in the special paper used for ATM and cash register receipts and even in the chemicals found in a new automobile that give it that “new car smell.

Here’s the truth of the matter: It’s not your fault that you don’t already have the body you want. It’s the weight loss industry’s fault.

Keto Diet For Beginners the simple guide to a ketogenic diet that opens the door to better health by broadening the scope of this revolutionary approach to health.

Restriction of carbs Reducing carb intake to just digestible 20grams/day or lower which is a strictly low carb diet can improve the ketosis levels a lot. It is important to understand that fiber intake doesn’t have to be lowered as it is a beneficial nutrient. It is important to note that solely lowering carb consumption can result in ketosis and the rest of every measure taken for ketosis improvement ensures the success of ketosis.

Taking control of your health isn’t just about nutrition. There are actually four aspects to health that we think are most important: nutrition, movement, sleep quality, and stress management. We refer to these as the Four Pillars of Health. Each plays a vital role in overall health and wellness, as well as disease prevention and management.

Activate adenosine monophosphate-activated protein kinase (AMPK). AMPK is an enzyme that stimulates mitochondrial autophagy (mitophagy) and mitochondrial biogenesis as well as five other critically important pathways: insulin, leptin, mammalian target of rapamycin (mTOR), insulin-like growth factor 1, and peroxisome proliferator-activated receptor gamma co-activator 1-alpha (PPAR⊠). It also increases nerve growth factor and helps protect against the type of oxidative stress that leads to Parkinson’s disease. Your AMPK levels naturally decline with increasing age. Following a cyclical ketogenic diet will help you maintain healthy AMPK levels.

Glucose burns quickly and easily, but it also burns dirty via the excessive production of free radicals. Free radicals are the driving force behind inflammation, cancer, and accelerated aging. They are an inevitable by-product of living life—burning calories, breathing air, or absorbing sunlight—so you can’t avoid them, but concerns arise when free radical production is excessive.

Ketones help minimize free radical production in the body, while cancer cells thrive in the presence of reactive oxygen species. Ketones boost antioxidant production in healthy cells surrounding cancerous tumors—something scientists believe may help prevent cancer cells from growing and spreading. Ketones have also been found to help mitigate the effects of traditional radiation and chemotherapy cancer treatments.

Everything in Moderation, Including Moderation

Two workouts per week lasting as little as seven and no longer than 30 minutes is plenty to get you really fit and strong—really!

This book is a work of journalism masquerading as a self-help book. It’s about the ongoing conflict between the conventional thinking on the nature of a healthy diet and its failure to make us healthy, about the difference between how we have been taught to eat to prevent chronic disease and how we may have to eat to return ourselves to health. Should we be eating to reduce our risk of future disease, or should we be eating to achieve and maintain a healthy weight? Are these one and the same? Since the 1950s the world of nutrition and chronic disease has been divided on these questions into two major factions.

Elevated blood sugars populated David’s brain the same way they swamped his blood. His increased blood sugar correlated with increasing glucose within his brain. David’s mind became toxic from that increased amount of sugar sponged with water. Plumped up thinking cells were bogged down with too much glucose and the accompanying fluid. Swollen brain cells clouded David’s thinking, much like a concussion. He couldn’t focus as the electrical messages short-circuited in this swamp of sugar-water. His thoughts drifted away, and sometimes his speech slurred. If David recruited most of his brain cells into this toxicity, he would have slipped into a coma and died. It’s true!

Each sugar molecule attracted dozens of water molecules to stay circulating in his system. In many ways, abundant sugar acted like tiny sponges trapping water inside David’s blood. Glucose absorbed toxic amounts of fluid and kept it from leaving his circulation. This excess fluid, called inflammation, injured the tissues as the fluid stretched each cell to its limits. Failure to reduce David’s sugar not only expanded the volume of liquid pumping through his veins, it inflamed every cell that used sugar.

Success is determined by how flexible you are with your failures. Failure

For 90% of dieters, a deficiency in one of four essential brain chemicals can cause weight gain, fatigue, and stress. The solution to losing weight doesn’t lie in deprivation diets; it lies in balancing our neurotransmitters. Specialized nutritionists, like myself, and advanced practitioners are focusing on how the brain affects our health. Serotonin influences appetite GABA curbs emotional eating Acetylcholine regulates fat storage Dopamine controls metabolism When these brain chemicals are balanced, our bodies are more able to lose those extra pounds.

Our brains, for instance, are 70 percent fat, mostly in the form of a substance known as myelin that insulates nerve cells and, for that matter, all nerve endings in the body. Fat is the primary component of all cell membranes. Changing the proportion of saturated to unsaturated fats in the diet, as proponents of Keys’s hypothesis recommended, might well change the composition of the fats in the cell membranes. This could alter the permeability of cell membranes, which determines how easily they transport, among other things, blood sugar, proteins, hormones, bacteria, viruses, and tumor-causing agents into and out of the cell.” Gary Taubes, Good Calories, Bad Calories (New York: Anchor, 2008), p. 30–31.

What other people think and feel about the food you are choosing to eat has nothing to do with you.  Let me say that again because of how important it is: What other people think and feel about YOUR FOOD has NOTHING to do with you.  You have your goals.  You have your game plan.  Their opinion about what you’re doing has no place in your decision process when trying to achieve a ketogenic state.

I don’t understand why cutting out foods with added sugars and refined and heavily processed foods and replacing them with natural fats, a variety of proteins, low glycemic load vegetables, and fruit is bad or can have negative metabolic effects. I haven’t seen evidence to that effect. It makes no sense. This is what humans have been eating forever. – Jackie Eberstein

Medications can “manage” chronic illnesses like diabetes and obesity, but they cannot prevent or reverse them.

I am eating . . . ketones!

in the late 1800s and early 1900s, a low-carb, high-fat diet was actually the primary treatment for diabetes!

Most of the concerns I see with low-carb, high-fat, ketogenic diets are based on flawed scientific studies that claim to show low-carb diets are harmful. These studies are generally either done for a very short period of time or have the “low-carb” group consuming upwards of 150 grams of carbs a day along with lean meats—this is perhaps lower-carb, but nowhere near ketogenic. – Maria Emmerich

Some organs in your body prefer using these ketones instead of glucose for fuel when they are available, like the heart.

Who says your health doesn’t improve on the low-carb lifestyle?

Patience and persistence are an absolute must as you pursue ketosis.

newborn babies who are exclusively breastfed will go into a state of ketosis within twelve hours of birth, and ketones provide about 25 percent of their energy needs.

Humans went into ketosis every winter for thousands of generations. Being in a low level of ketosis is the more natural state for our metabolism. We do have metabolic flexibility and can operate on amino acids, glucose, or fat. – Dr. Terry Wahls

If our early ancestors hadn’t developed a way to use ketones for energy, our species would have ended up on Darwin’s short list eons ago!

the ADA makes no mention of the therapeutic use of ketogenic diets in controlling blood sugar and improving health—including

Confusion about the difference between ketosis and ketoacidosis is a major issue.

Unfortunately, conventional nutritional guidelines continue to support the concept that carbohydrates are required for life and health.

I’m not trying to scare you though. There is a lot of interesting science behind it all and although precautions are important, in the grand scheme of things for most healthy individuals, reducing calories for only a few days and increasing fats on a diet where fats are already high shouldn’t be cause for too much concern.

When you add to the picture the common themes of insufficient sleep and overly stressful lifestyle patterns with insufficient downtime, you have a high-stress approach that puts you at risk of total operating system failure: blowing out your thyroid, frying your adrenal glands, picking up a mysterious autoimmune illness, or landing with other world-of-hurt conditions that often escape the diagnostics of Western medicine.

PROCESS FOR ADAPTING TO KETOFASTING Step one: Stop eating three hours before bedtime. Step two: Begin shortening your eating window—typically this is most easily done by continuing to not eat for three hours before bedtime and then delaying breakfast. Step three: As you gradually reduce your eating window to between six and eight hours a day, begin following a ketogenic diet. Step four: After you are regularly producing ketones, add in one “feast” day a week when you eat more net carbs and protein in what’s known as a cyclical ketogenic diet.

Nope. All I have is a raging impulse to eat as much as possible, then a wild urge to plug up my butthole and crawl into a hole to sleep for three months out of the year.” He wrinkled his nose and frowned. “Last time I spent any time in the Woods, I had to do six months on a keto diet to lose all the weight I gained.

The keto diet activates the same pathways as intermittent fasting, such as the AMPK pathway, which plays a key role in autophagy.

Keto is not a diet, it’s a lifestyle.

Once You’re in Keto, How Can You Keep It Going Without Fasting? The short answer is: Eat a boatload of fat (~1.5 to 2.5 g per kilogram of body weight), next-to-no carbs, and moderate protein (1 to 1.5 g per kilogram of body weight) each day. We’ll look at Dom’s typical meals and day in a minute, but a few critical notes first: High protein and low fat doesn’t work. Your liver will convert excess amino acids into glucose and shut down ketogenesis. Fat as 70 to 85% of calories is required. This doesn’t mean you always have to eat rib eye steaks. A chicken breast by itself will kick you out of ketosis, but a chicken breast cut up into a green leafy salad with a lot of olive oil, feta cheese, and some Bulletproof Coffee (for example) can keep you in ketosis. One of the challenges of keto is the amount of fat one needs to consume to maintain it. Roughly 70 to 80% of your total calories need to come from fat. Rather than trying to incorporate fat bombs into all meals (one does get tired of fatty steak, eggs, and cheese over and over again), Dom will both drink fat between meals (e.g., coconut milk—not water—in coffee) and add in supplemental “ice cream,” detailed on page 29. Dom noticed that dairy can cause lipid profile issues (e.g., can spike LDL) and has started to minimize things like cream and cheese. I experienced the same. It’s easy to eat a disgusting amount of cheese to stay in keto. Consider coconut milk (Aroy-D Pure Coconut Milk) instead. Dom doesn’t worry about elevated LDL as long as other blood markers aren’t out of whack (high CRP, low HDL, etc.). From Dom: “The thing that I focus on most is triglycerides. If your triglycerides are elevated, that means your body is just not adapting to the ketogenic diet. Some people’s triglycerides are elevated even when their calories are restricted. That’s a sign that the ketogenic diet is not for you. . . . It’s not a one-size-fits-all diet.

Excess fat, specifically above the waist, is an exceedingly good sign of insulin resistance, in which case insulin is indeed elevated higher than it should be and elevated for longer than it should be. Those who are insulin resistant are in fat-storage mode (which is the kind of phrase used by diet book authors but one that is nonetheless biologically appropriate) for much longer in the day than ideal and will be predisposed to hold on to fat rather than mobilize it or burn it. They will fatten easily, at least until their fat cells also become insulin resistant, at which point their weight will plateau.

David Unwin, a general practitioner in England who in 2016 won the National Health Service innovators award for advocating LCHF/ketogenic eating to his patients with diabetes, describes this as “turning everything that was white on your plate to green.” Even with equal or greater calories, the plate on the bottom is part of a weight-loss program (a fad diet, Atkins!); the plate on the top is likely what you’ve been eating all along and has contributed to making you fatter.

The Importance of Crunch in Keto Snacks When following a keto diet, finding snacks that are both delicious and compliant can be a challenge. Many traditional snacks are packed with carbs, making them off-limits for keto enthusiasts. However, the crunch factor should not be underestimated. The act of biting into a crunchy snack can provide a sensory satisfaction that is hard to replicate. It adds an extra layer of enjoyment to your snacking experience and can help curb cravings.

12 RULES FOR KETO-FRIENDLY EATING Minimize sugars. Strictly avoid refined carbohydrates. Limit snacking. Favor fewer, larger meals over frequent small meals. Maximize the healthiest fats. Consume full-fat dairy. Limit omega-6 vegetable oils. Eat a variety of non-starchy vegetables. Enjoy a wide variety of meats, poultry, and seafood. Eat primarily whole foods. Eat slowly. Be flexible.

On Phase 1, your goal is to keep your net carbohydrate intake at 50 grams per day or less. Carbohydrates are not just found in sugars, starches, and grains, but are also found in healthy foods such as vegetables, nuts, and dairy products. That’s where you’ll be getting most of your carbohydrates in this phase, but they will make up a small percentage of your daily intake, with satiating protein and fat providing the rest. When you’re on Phase 1, you’ll eat a lot of non-starchy vegetables, including broccoli, asparagus, cauliflower, and zucchini, as well as healthy fats such as full-fat dairy and olive oil. You’ll also be consuming fat contained in high-quality proteins such as fish, meat, poultry, eggs, and other foods. Ultimately, you will be able to incorporate a small amount of higher-carbohydrate foods, such as lentils and black beans, into your diet. THE DETAILS OF PHASE 2 I like to classify Phase 2 as the lifestyle phase, although you may continue to lose weight, depending on your food selections.

Some types of protein are better than others for manufacturing muscle protein. The best one appears to be the whey protein found in milk and other dairy products (another plus for dairy).

As we lower our carbohydrate intake, we burn more fat and less glucose from carbs.

By age 35, 95 to 99 percent of your thoughts and actions originate from the habitual programming of the subconscious mind—a combination of memorized behaviors, emotional reactions, beliefs, and perceptions that run in the background like an app on your smartphone.

Owing to enhanced oxygenation and neuron firing, ketogenic eating has been shown to reduce anxiety symptoms by 30 percent.

Side-effects of the Ketogenic diet When you start with the keto diet, you will feel weak and exhausted for the initial two to three days, as your blood glucose levels are low. Either your body is yet to enter into ketosis mode or the ketone production has not reached a stage where it can provide enough fuel to your brain and body. This particular state of your body can lead to a series of potential side effects.

Improving Traumatic Brain Injury (tbi), or concussion, Outcomes/Treatment: We are really excited about this. A blow to the head leads to an energy crisis in the brain, so the brain starts taking in as much glucose as it can. The more glucose available, the more the brain takes in. But just like the rest of our body, the brain becomes insulin resistant and inflamed. The inflamed brain isn’t able to get nutrients, making it a starving and inflamed brain. Not a good combo, and one that leads to a nasty progressive cascade. But animal research on concussion (yeah, it’s not pretty research) has found that following a concussion, ketones can be taken up instead of glucose which could prevent the rapid uptake of glucose, could still solve the energy crisis in the brain, and provide antioxidant benefits in the brain.61 Ketones should be on the sidelines at football games, not Gatorade—especially since there is evidence that ketones could be good in both the short-term and long-term treatment of tbi.62 Cancer: This will take another

Ketogenic diets are also not recommended. When you think of the ideal attributes of a diet for weight control—safe, effective, protective, healthful, wholesome, sustainable, nutritionally complete, and life-extending—typical keto diets guarantee none of them.

Nowadays, a low carb diet is a new fashion trend because people are not doing much physical exercise.

llegar a conclusiones y luego asegurar que será igual en nosotros. Si has estado en el mundo del gimnasio y las dietas seguramente has escuchado que el cuerpo necesita descansar porque durante ese periodo es que el cuerpo se repara y/o crece en masa muscular y es cierto, pero algo no concuerda, y es que si fuera cierto que necesitamos consumir carbohidratos para que estas reparaciones y multiplicación de células ocurran, entonces, ¿cómo podemos

debido a que su función es aguantar únicamente la presión de “succión” del corazón (como cuando succionas refresco por un sorbete; el sorbete no tiene que ser

macronutriente. Nunca te he dicho cuántas calorías debes consumir al día; no es necesario contarlas. Imagínate los animales salvajes (no los políticos) contando calorías y con una libreta para apuntar la cantidad diaria. ¡Ja!

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