these days, many of my patients have been asking approximately a ketogenic food plan. Is a ketogenic weight loss program safe? would you recommend it? notwithstanding the current hype, a ketogenic food regimen isn’t always some thing new. In medicinal drug, we were using it for almost one hundred years to deal with drug-resistant epilepsy, specially in kids. within the Nineteen Seventies, Dr. Atkins popularized his very-low-carbohydrate weight loss plan for weight loss that began with a very strict -week ketogenic segment. over time, other fad diets integrated a comparable technique for weight loss.
what’s a ketogenic (keto) weight loss plan?
In essence, it’s far a diet that causes the frame to release ketones into the bloodstream. maximum cells choose to use blood sugar, which comes from carbohydrates, because the frame’s important source of strength. in the absence of circulating blood sugar from meals, we begin breaking down saved fats into molecules called ketone bodies (the method is known as ketosis). after you reach ketosis, maximum cells will use ketone our bodies to generate strength until we start eating carbohydrates again. The shift, from the usage of circulating glucose to breaking down stored fats as a supply of power, normally occurs over two to 4 days of ingesting fewer than 20 to 50 grams of carbohydrates consistent with day. remember the fact that that is a quite individualized technique, and some people need a extra restricted diet to begin generating sufficient ketones.
as it lacks carbohydrates, a ketogenic weight loss program is wealthy in proteins and fats. It typically consists of plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous veggies. due to the fact it’s so restrictive, it’s far genuinely difficult to comply with over the long run. Carbohydrates normally account for as a minimum 50% of the typical American eating regimen. one of the main criticisms of this weight loss program is that many humans tend to eat too much protein and bad-great fats from processed meals, with only a few culmination and veggies. patients with kidney disease need to be cautious because this weight loss program ought to get worse their circumstance. moreover, some sufferers may additionally feel a touch worn-out inside the beginning, whilst some may additionally have horrific breath, nausea, vomiting, constipation, and sleep issues.
Is a ketogenic weight-reduction plan wholesome?
we have stable proof displaying that a ketogenic weight loss program reduces seizures in children, occasionally as effectively as remedy. because of those neuroprotective outcomes, questions have been raised about the viable benefits for other brain issues which includes Parkinson’s, Alzheimer’s, a couple of sclerosis, sleep issues, autism, or even brain most cancers. but, there aren’t any human research to guide recommending ketosis to treat those conditions.
weight loss is the number one purpose my patients use the ketogenic food regimen. previous research shows right proof of a faster weight reduction when sufferers move on a ketogenic diet or very low carbohydrate eating regimen in comparison to individuals on a more conventional low-fats food regimen, or even a Mediterranean food regimen. but, that difference in weight loss appears to disappear over time.
A ketogenic food plan additionally has been proven to enhance blood sugar manipulate for sufferers with kind 2 diabetes, as a minimum inside the brief time period. there’s even greater controversy when we consider the impact on levels of cholesterol. some studies display a few patients have increase in cholesterol levels within the beginning, best to see ldl cholesterol fall a few months later. however, there may be no lengthy-term studies reading its effects through the years on diabetes and excessive ldl cholesterol.
Key takeaways from a ketogenic weight loss program review?
A ketogenic eating regimen can be an thrilling alternative to deal with positive situations, and can boost up weight reduction. but it is difficult to observe and it could be heavy on beef and different fatty, processed, and salty meals which can be notoriously bad. We also do not understand a good deal approximately its lengthy-time period outcomes, probably because it’s so difficult to stick with that people can’t consume this manner for a long term. it’s also vital to keep in mind that “yo-yo diets” that lead to rapid weight loss fluctuation are related to increased mortality. in preference to enticing in the subsequent popular weight-reduction plan that could last only some weeks to months (for the general public that includes a ketogenic food plan), try to embrace alternate that is sustainable over the long time. A balanced, unprocessed weight loss plan, rich in very colourful end result and veggies, lean meats, fish, whole grains, nuts, seeds, olive oil, and masses of water seems to have the quality evidence for a long, healthier, colourful existence.
Ketogenic Diet Plan – The Best Fat Burning Diet
For the best diet to rapidly burn fat using the body’s natural metabolism, consider a ketogenic diet plan. Nutrition has the strongest effect on the body’s production of important hormones, which regulate metabolism and allow the body to burn fat for energy and retain muscle mass, with little need for excessive exercise.
What is a ketogenic diet plan?
Basically, it is a diet that causes the body to enter a state of ketosis. Ketosis is a natural and healthy metabolic state in which the body burns its own stored fat (producing ketones), instead of using glucose (the sugars from carbohydrates found in the Standard American Diet – SAD).
Metabolically speaking, ketogenic foods are very powerful. The amazing benefit is that these foods are also delicious, natural whole foods that are extremely healthy for you.
So what foods are encouraged?
Some of the best-tasting, most fulfilling foods are part of this plan, including lean meats like beef and chicken, healthy sources of protein and high-quality fats like eggs, butter, olive oil, coconut oil and avocado. Also, delicious leafy-green vegetables like kale, chard, and spinach, as well as cruciferous vegetables like broccoli, cabbage and cauliflower.
These foods can be combined with seeds, nuts, sprouts, and a wide range of other amazing foods that lead to incredible health benefits that give your body the protein, healthy fats, and nutrients it needs while providing metabolism-boosting meals for easy cooking at home or on the go.
What foods should be limited?
On a ketogenic diet plan, the main foods to avoid are those high in carbohydrates, sugars, and the wrong types of fats. These foods can be toxic to the body and create excess glucose levels that the body turns into stored fat. These foods increase the level of insulin and blood sugar in the body, and will prevent fat loss even if you are putting a lot of energy into exercise. To avoid these foods, limit your intake of grains, processed foods, vegetable oils (canola, corn, soybean, etc.), milk, margarine, and other high-carbohydrate, high-sugar foods.
But aren’t fats bad for you?
We have been told for decades that calories from fats should be reduced to encourage weight loss, but this is a vast over-simplification (still supported by government and industrial food interests) that is no longer accurate according our modern understanding of human nutrition. The reality is that certain fats are not good for you (those high in omega-6 fatty acids), because your body has a hard time processing them. Other fats, particularly medium chain triglycerides (MCTs), are extremely beneficial for weight loss, brain cell generation, and nutrients. These healthy saturated fats should be increased to give your body the energy it needs while in ketosis, while limiting the detrimental trans-fats found in many processed foods.
What are the benefits of a ketogenic diet plan?
- Burn Stored Fat – By cutting out the high levels of carbohydrates in your diet that produce glucose (sugar), a ketogenic diet plan tells your body to burn stored fat by converting this fat into fatty acids and ketone bodies in the liver. These ketone bodies replace the role of glucose that was being filled by carbohydrates in the diet. This leads to a rapid reduction in the amount of fat stored in the body.
- Retain Muscle Mass – By including the right fats in your diet, a ketogenic diet plan provides your body with the energy it needs to convert existing fat stores into useful sugars and ketones (through gluconeogenesis), which are an essential source of energy for the brain, muscles, and heart. This has the added benefit of preserving muscle mass, because the healthy fat in the diet gives the body the energy it needs without having to tap into muscle protein to create more sugar. This creates the best of both worlds – burn fat while maintaining muscle mass!
- Eliminate Excess Fat – Even better, if your body creates too many ketone bodies by converting existing fat, it will simply eliminate those ketones as a waste product, which means you will basically pee out unwanted body fat!
- Reduce Appetite – Lastly, by regulating the powerful metabolic hormones in your body, a ketogenic diet plan will actually reduce your appetite. By lowering your body’s insulin resistance and increasing ketones, you will actually feel less hungry on this diet, which is an amazing advantage over other low-calorie, carbohydrate-rich weight loss diets that come with the expectation of lingering hunger.
Start burning fat today without more exercise! Take control of your metabolism naturally by adopting a ketogenic diet plan. Your body was designed for this style of nutrition. Your metabolic state can be optimized by consuming the (delicious) foods that our genetic forefathers thrived on, and this does not include carbohydrate-rich, processed foods loaded with sugars and bad fats. It involves a luxurious and fulfilling diet based on bountiful foods from paleolithic times, including lean meats, vegetables, nuts and seeds, and healthy fats that your body will thank you for.
7 Ways a Ketogenic Diet Helps Squash Migraines
Ketones happen as a result of the body burning fat for energy versus glucose. A ketogenic diet refers to one that is low in carbohydrates, which will allow the body to break down fat faster in order to metabolize ketones.
Foods or ingredients that allow the body to make ketones are medium-chain triglycerides like:
- MCT oil
- Grass-fed butter
- Coconut oil
The important factor about ketones is that they help rid you of migraines. Here are the top seven ways ketones squash migraines:
1: Decreased Migraine Frequency
In recent studies, scientists have found that the ketogenic diet significantly reduced the frequency of migraines in 90% of patients. This completely dwarfs the effects of migraine drugs.
2: Glutamate Inhibition
Glutamate is found in both epilepsy and migraine patients. Medications that work in epilepsy (anti-seizure drugs) also block glutamate production. These drugs have been used to treat migraines as well. Since about 500 BC, ketones have worked to help prevent seizures, but the ketogenic diet has only been popular for the last century.
3: Processed Food
I have said many times that processed foods are bad for you, especially if you suffer with migraine. “Food-like products” are filled with preservatives, chemicals, and other triggers that could be affecting your migraine symptoms. Any diet that removes those processed foods, including the ketogenic diet, would be a good step to controlling migraine symptoms.
4: Saturated Fats
Several studies have debunked the great saturated fat myth. There are plenty of saturated fats (and other healthy fats) in a ketogenic diet, which has been found to reduce bad cholesterol and help the body produce serotonin and vitamin D, both of which help prevent migraines.
5: Hunger vs. Weight Management
Hunger is a major migraine trigger, so is weight gain/obesity. Some studies have found that weight gain and/or obesity increases the risk of migraines by 81%. Ketones help reduce hunger, while controlling insulin problems, promoting weight loss, and regulating glucose levels in the blood. Weight loss and sugar control are well-known benefits to adding MCT or coconut oil to your diet. Now, as you can see, they will help control migraines by helping you feel nutritionally satisfied, more energetic, improve cognitive functioning, and lose fat.
6: Oxidative Stress
A recent study found that oxidative stress is tied to migraine triggers. In response to these findings, a new migraine medication has come out which blocks the peptide released during oxidative stress. This drug also prevents glutamate release, another migraine trigger. You don’t need to depend on medication, however. A ketogenic diet will do both for you, which indicates that ketones can not only treat migraine symptoms, but also determine the root cause.
7: MCT Oil
Research has found that Alzheimer’s patients respond favorably to MCT (medium-chain triglyceride) oil, especially with regard to memory recall. Like Alzheimer’s, migraine patients have white-matter brain lesions on their scans. Research in both diseases has found that ketones may help increase metabolism in the brain, even when oxidative stress and glucose intolerance is present.
Our minds and bodies need glucose and/or ketones to function and survive. We store about 24 hours’ worth of sugar in our bodies, but we’d all die of hypoglycemia if not for the ketones. Metabolizing ketones from fat leaves our body in a healthy state of ketosis.
Migraines indicate that the brain is not metabolizing glucose into energy properly, so the logical response would be to add ketones. In addition to migraine pain symptoms, the ketogenic diet can help reduce:
- Brain fog
- Oxidative stress
- Brain lesions
A ketogenic diet can also help:
- Block glutamate (a major trigger)
- Eliminate processed foods (a major trigger)
- Add more saturated and healthy fats to your diet
- Control your weight
- Reduce oxidative stress
- Improve cognitive functioning
Chronic migraine headaches can TOTALLY control your life. The pain can be unbearable, relentless and incredibly overwhelming leaving you depressed, scared and many times, alone.