Tag: Ketogenic

Keto and Cancer: Where Do We Stand?

Keto and Cancer: Where Do We Stand?

The ketogenic diet has exploded in popularity over the last few years. Hordes of people are using it to lose body fat, overcome metabolic diseases, improve their endurance performance, attain steady energy levels, make their brain work better, and control seizures. And increasing numbers of researchers and personal experimenters are even exploring the utility of ketogenic diets in preventing and/or treating cancer. After all, back in the early part of the 20th century, Warburg discovered an important characteristic of most cancer cells: they generate their energy by burning glucose. If a particular cancer loves glucose, what happens if you reduce its presence in your body and start burning fat and ketones instead?

It’s taken a while, but the research community is finally beginning to take a few swings at this and similar questions.

So, what do we know?

First, let’s just go through a few recent human studies and case studies.

Keto and Cancer Treatment

Women with endometrial or ovarian cancer improved energy levels, appetite, and physical function on a ketogenic diet.

A Bayesian approach to studying the effects of ketogenic diets in humans and animals with high grade glioma (a brain cancer) found an “overall survival-prolonging effect.”

In gliomas, an analysis of available case studies using ketogenic diets found increased overall or progression-free survival. These were not randomized controlled trials, however, so they say nothing definitive.

A recent review paper gives a good overview of the current state of ketogenic diet and cancer research, finding that:

  • Ketosis targets tumor metabolism.
  • Ketosis improves effectiveness of conventional therapies.
  • Ketosis has favorable effects of anti-cancer gene expression.

One thing you might notice is that there are no studies showing that standalone ketogenic diets cure cancer. There aren’t very many randomized controlled trials in general.

What there are are studies showing that ketogenic diets are safe and potentially effective adjuvant treatments—treatments that supplement conventional cancer treatments. You don’t see keto “defeating” cancer alone. You see keto enhancing the effect of chemotherapy. You see keto enhancing the effect of radiation. You see keto protecting normal cells and increasing the vulnerability of cancer cells to conventional treatment.

That’s not to say that keto can’t beat cancer. Maybe it can. But the clinical research simply isn’t there to say one way or the other.

Where keto seems even more promising is in prevention of cancer.

Keto and Cancer Prevention

Diabetes is a disease of carbohydrate intolerance. It’s a disease in which carbohydrate consumption results in elevated blood sugar, exaggerated insulin response. The way most people with diabetes eat leads to chronically high levels of insulin and blood sugar. Yeah, yeah, I know about all the badass Primal eaters who are “technically” diabetic but keep their blood sugar pristine and insulin minimized by watching what they eat, exercising regularly, and just generally leading a healthy lifestyle—but those people aren’t a large enough a group to have an effect on the category known as (and studied as) “diabetics.” Most people with diabetes unfortunately keep eating the same junk that got them there.

What does research say about the cancer rate of most people with diabetes? It’s usually higher.

One of the most consistent risk factors for many types of cancer is having diabetes and experiencing all the metabolic fallout that entails—high fasting insulin, insulin resistance, elevated blood glucose. Cancers of the liver, pancreas, breast, endometrium, bladder, and kidney all have strong associations with type 2 diabetes. This should come as no surprise. Not only do many cancers thrive on glucose as fuel, the high insulin levels typical of people with diabetes and insulin resistance increase the availability of growth factors that promote cancer growth.

Meanwhile, therapies that are known to reduce the symptoms of diabetes—lower fasting insulin, increase insulin sensitivity, normalize blood sugar, etc—tend to lower the risk of cancer. A perfect example is metformin.

Metformin activates AMPK, the same autophagy pathway activated by exercise, fasting, polyphenol consumption, and reduced calorie intake. It lowers blood sugar, increases insulin sensitivity, and extends the lifespan of type 2 diabetics.

Metformin also seems to protect against cancer. It lowers hyperinsulinemia and may protect against insulin-related cancers (breast, colon, etc). Early treatment during adolescence, for example, protects rats against later tumor growth.

What does this have to do with ketogenic diets?

Ketogenic diets have many similar effects. They activate AMPK. They lower blood sugar. They’re great for fat and weight loss, which enhances insulin sensitivity. Recently, researchers have even used ketogenic diets to resolve type 2 diabetes.

Now, not all cancers are linked to diabetes. For example, diabetes doesn’t increase the risk of gastric cancer. That’s because it’s linked to bacterial infection, not elevated blood sugar. And that’s why taking metformin doesn’t reduce the risk of gastric cancer. This actually supports my hypothesis that, when diabetes does not increase the risk of a cancer, neither does metformin reduce it—like gastric cancer. Diabetes doesn’t increase it, so metformin doesn’t reduce it. That’s the mechanism in play.

Nor do all cancers burn glucose exclusively. Some thrive in a ketogenic environment.

There is a mutation called BRAF V600E in certain cancer cells that allows them to utilize ketone bodies to stimulate growth. About 50% of melanoma, 10% of colorectal cancer, 100% of hairy cell leukemia, and 5% of multiple myeloma cases exhibit the ketone-utilizing BRAF V600E mutation. Indeed, a cancer cell’s inability to break down and metabolize ketone bodies is the best predictor of whether a ketogenic diet can even help against a given cancer.

But if we’re talking prevention. If we accept that not developing diabetes—all else being equal— probably reduces the risk of getting cancer, then using ketosis to improve all the same symptoms linked to diabetes should also reduce the risk of getting cancer. And if it doesn’t reduce the risk, it probably won’t hurt. I mean, is there a doctor alive who claims that increasing insulin sensitivity, lowering hyperinsulinemia, and losing body fat will increase the risk of cancer?

A Few Takeaways To Consider

As I see it—and this is not medical advice—the most promising use of ketogenic diets in cancer are as follows.

Adjuvant therapy: Using ketosis to enhance the efficacy of conventional therapies like chemotherapy and radiation, increasing the susceptibility of cancer cells to treatment and increasing survival of healthy host cells.

Prevention: Using ketosis (whether intermittently or long term) to lower fasting blood glucose, reduce diabetes risk (or resolve extant diabetes), and improve your ability to burn fat and not rely on exogenous glucose so much should in theory reduce your risk of most cancers.

Whatever you do, if you’re an actual cancer patient, discuss this with your doctor. Make sure your particular variety of cancer isn’t partial to ketones. Make sure it’s one of the cancers that actually craves glucose. If you end up with a cancer that thrives on ketone bodies, and you go deep into perpetual ketosis, you could be making an enormous mistake.

But the bottom line is that, assuming you don’t already have one of the cancers known to utilize ketones, going into ketosis from time to time isn’t going to hurt—and it will probably help reduce the risk of cancer.

I’m going to close this post with an anecdote from one of my employees. His father passed away a dozen years ago from multiple myeloma, a type of white blood cell cancer. This was before he worked at Primal Nutrition; he was just getting involved in alternative forms of health and nutrition research. What struck him most, particularly in retrospect, was how his father’s appetite changed during his battle with cancer. He began craving candy—Reese’s peanut butter cups, Hershey’s kisses, Now-and-Laters, and all other kinds. As he says it, looking at his dad’s snack drawer was like looking at the archetypal bag of Halloween candy.

I don’t know if this is evidence of anything. Can cancer actually tap into your specific appetites? Can it change how you perceive and desire specific foods? Was his father actually being programmed by his cancer to over-consume sugar?

Who knows.

What I do know is that no one needs garbage candy. A few seconds of momentary gustatory pleasure, followed by regret and the incessant need to repeat—is it worth it? Is it worth the off chance that eating lots of sugar feeds and promotes cancer? Don’t do it, folks. I know my longtime readers are right there with me. I know you guys who’ve been here from the beginning are probably getting egged on Halloween because you’re giving out collagen packets and mini-kettlebells. But if you’re new to this site and way of eating in general—maybe a co-worker passed my info along to you, maybe you’re trying to make a big change in the way you eat and live—avoiding the obviously terrible-for-you stuff like candy and baked goods is the biggest change you can make. And not just for cancer.

So, do I want you to walk away from this post thinking that keto is a cancer cure? No. I’m a fan of ketosis, and I think almost everyone should spend time in that metabolic state, but I don’t consider it to be magical. The jury is definitely still out. Does ketosis look like a strong candidate for improving efficacy of various therapies in certain cancer patients? Yes. Can keto improve health markers shown to reduce a person’s risk of getting cancer in the first place? Yes.

The keys to good health are generally speaking pretty consistent. 

There’s no guarantee against cancer, but I think the advice I just mentioned supports a good fighting chance.

Take care, everyone. Be well.

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A Great Keto Recipe

A Great Keto Recipe

Low carb shrimp and grits .I’ll become the judge of the welcome to highfalutin reduced-carb the almost every week internet series where we find examination and often create the finest low carb recipes this ridiculous. Internet is offering these days we’re planning to tackle a seaside the southern area of favored a recipe that is certainly near and dear to my coronary heart shrimp and grits. Stay tuned folks I really like shrimp and grits it’s a recipe that’s equally at home at a expensive supper party because it is around the weeknight dinner kitchen table so these days.

keto
Robert-Owen-Wahl / Pixabay

I’m moving to show you the way we can convert a delicious coastal southern favored like shrimp and grits into something that we can enjoy on the low carb dinner especially on the weeknight. Among my tricks here is frozen cauliflower and yes fresh cauliflower is excellent. But for the value for what we’re going to do when you’re usually ricing it you know ricing your cauliflower or mashing your cauliflower or what. We’re going to take action between to produce the texture of grits why devote the amount of money for fresh cauliflower, when for around a buck seventy nine. You can aquire a iced pound from that point from your freezer area and i also say refreshing because Well I’m within the south so it’s August there’s not cauliflower expanding within about 1,500 or 2,000 kilometers of where I am.

keto diet
stafichukanatoly / Pixabay

So any clean cauliflower which is standing upright within my food store has traveled cross-nation. To obtain here plus they choose it several weeks before it’s all set to go and after that ship it to our supermarket shelves. Where we say Oh clean cauliflower it’s summer no actually no that’s a chilly weathers cold period veggie so oftentimes the fresher option is iced because this is usually used within a couple of days of harvesting. When it’s ripe and ready to select and take right into a digesting facility and flash frosty and packaged packed and saved stored. And been delivered which means you know inside the grand plan of issues. Sometimes if you don’t need to worry about consistency. Like we’re planning to do we’re going to mash it anyway then sometimes frozen is best what I put a multi-colored out. Like the things i set a vegetable dish out with dips and things. Frozen Colville hell no but this is a very good option to specially to get a weeknight so that’s we’re planning to start here. All right method warmth pan over medium sized heat what we’re planning to do is i’m i’ve got some pancetta here.

ketosis
GamerChef6 / Pixabay

And this can be a pretty simple recipe and I’ve sort of fancied it up. I suppose you can say because I would like to have pancetta and and shallots and a few other things that you might not consider. But guess what that’s just bacon and onions all of that is simply uncured version of bacon and a bit slightly various onion. So just change this as you see match this is simply a template a guideline so all proper pound of frosty cauliflower and we’re just planning to chuck that in a microwave-safe container. I really like just a little casserole meal for this particular get out of the way and don’t even include drinking water into it this goes inside the microwave for four minutes .Make sure to put a lid into it in the event you don’t have a lid put a plate at the top alright now while that’s taking place and that’s in the microwave oven .We are going to sautee our pancetta or our bacon whichever you like this really is about four ounces this bundle of Boar’s Head. I do believe it had been pancetta but if you don’t have pancetta then about six slices of bacon just diced up and we’re going to place that in a method-substantial skillet we don’t will need this shouting hot.

keto recipe
Ricinator / Pixabay

There’s no will need you are aware that this will be really sort of low warmth fine so we’re just planning to render this down just a bit now this appearance kind of low fat for me so when it comes to. At least this pancetta I might add a tablespoon of bacon excess fat to this particular while we may go along here so what we’re planning to do is attempt to get every little thing ready simultaneously. This really is so going to happen so quickly it’s about 15-20 minutes overall. However the shrimp needs to be eaten preferably for me. I love it finest when it’s fresh when it’s just appear of off the warmth and meanwhile the grits are cauliflower that may kind of wait for just a second.

So when you have to do something and then the other obtain the Brits produced first then attend to the shrimp so that’s pretty simple fine. Therefore i was at the fish marketplace earlier today asking yourself the things i was going to motion picture understanding. I needed to film and we have a wonderful seafood marketplace within the town that I’m in and i also found some stunning gulf shrimp. Now lots of people don’t gain access to clean shrimp and that’s good you can utilize frosty I would personally prefer frosty uncooked get uncooked not frosty prepared shrimp For this obtain the frozen uncooked shrimp these come in a one-pound package deal. which was a one pound of gulf shrimp i have here they are 16 20s which means There’s 16 to 20 shrimp per pound ok that’s what those numbers indicate you often see 24 25 shrimp.

I mean there’s 24 to 25 shrimp inside a pound this really is 16 20 you can find nice size .I think they’re pretty they appear very good on their behalf for what we require them for here and that i choose kalon that’s type of. I guess you might say the residents way to do it you kind of need to get your convenience a bit oily and a bit buttery because there’s plenty of butter and product in this particular from obtaining your shrimp tails to enjoy. Your shrimp by hand it’s generally not just a knife and fork type of sort of foods but that’s your decision alright so we’re going to get this bacon or pancetta within my case get this sauteed it may be slightly very hot.

I’m going to transform it down just a skosh and we’re likely to keep this inside the board until it gets crispy and then we’re planning to take it out. And then leave the bacon fat or pancetta excess fat pork excess fat behind for all of us to add some body fat to and prepare food our shrimp in .So and then in the end we’ll put this crispy bacon crispy pancetta to the very top for final garnish so just let this make even though that’s working let’s check on our cauliflower it’s inside the microwave

This our cauliflower spinning for 4 a few minutes probably just need to stir yeah it’s nowhere near done fine we’re good it’s planning to take about 10 minutes mostly within the microwave oven for this back in microwave oven mommy 5 minutes. Alright so we’re almost here with this particular pancetta we have to move this up now yeah that appears very good you don’t want to go very far using this you would like too crispy however, you certainly don’t wish to burn it and all of that gorgeous pork body fat keeps behind and does its work. Here in a minute so let’s begin to move this up here take a look having a slotted place leave unwanted fat behind.

Alright from here we’re going to consider one shallot and brownish this inside the pork body fat just one shallot or about two tablespoons of onion. In case you have an onion this doesn’t take long. Whatsoever this occurs pretty quickly, so don’t let this prosper individuals keep the eyesight on the ball okay so once it becomes some colour onto it. We’re going to toss in it is a 1 tablespoon of garlic clove minced garlic cloves. I personally use a jarred item sometimes I truly do over a weeknight food such as this heck yeah which means this only demands literally this only demands about 30 seconds, as if you burn off this you’ve wrecked it you. Got to start off over truthfully burnt garlic will destroy a recipe instantaneously and that is not what we should want.

Nowadays so to that 3 tablespoons of salted butter okay, then again you don’t want this pan screaming very hot. This is not you’re not searing meats here.But we’re likely to place this some position the shrimp in once this buttermilk. Oh yeah it’s all set to go so here’s a pound of peeled deveined tail on shrimp. I enjoy tail upon you choose what your household loves and then in it goes and just leave it alone for any second place it in. I’ll let it rest alone allow it to sit down. I’m gonna move this up to a little bit more a little bit more heat okay and this has been sitting down here for 10 or 15 seconds. After a few moments secs just shift it close to you don’t want the garlic clove to burn and you also don’t necessarily wish to sear the shrimp.

You’re basically making what you would probably know is actually a scampi sauce right shrimp scampi and that’s yet another thing this can be this beautiful shrimp. Once you’ve carried this out you already know we’re likely to put it on our grits you might definitely put this on some shirataki noodles. So when you like those zoodles zucchini noodles something that way heck you could just take in it along them if you wanted to. Though with the rice cauliflower taken down to grit territory and seasoned appropriately. You really get yourself a pretty reasonable approximation of shrimp and grits truthfully fine at this time this has been around for about eight moments.

Now whoo all of that vapor and that i utilize a potato masher all right that’s how I can type of. Determine the texture of what’s happening so let’s see nope still needs three four more a few minutes and you’ll just you’ll you’ll understand how this works. If you’re producing mashed potatoes you’re planning to prepare food it just a little longer than if you’re making grits. If you’re producing rice you’re planning to cook it a little less and if you’re producing grits so you type of figured out escape there all right this guy’s going back in for about four more a few minutes. Okay let’s see our shrimp is performing you don’t desire to overcook these shrimp will not take a long time in order to cook.

So that’s the reason why you really just kind of need to get your cauliflower inside the microwave oven first if you want to do your cauliflower on the stovetop that’s fine too. Just place it within the stock container but you’ll must put about a quarter mug of water to that. Because the warmth through the direct heat will obviously make that the small tougher to cook having said that i do it all the time. If you’re using refreshing cauliflower just do the exact same point to the microwave oven or it can be done in in the stove in a container just be mindful of the way you’re food preparation.

The only thing you reached do effortless-peasy fine our cauliflower is practically carried out we’re planning to this can be ready we’re planning to convert this off closed it down take it off the temperature. Or I can just let it rest here it becomes an induction burner so it’ll stay off the heat. But from here we’re likely to put a few things this is about a 1/2 mug of scallion you may use a lot more than this this becomes now this is where we receive into like you add in some heavy carbs. Which means you got to be careful with how much of this you include and after that we’re also going to put our bacon in cases like this it was pancetta which is just Italian uncured bacon.

The same one’s just usually smoked and healed and ones not kinds refreshing so that’s all there is to that so that we just leave this and it’s going to hold out on us for people to end. The cauliflower and after that we’re likely to plate and devour this AHA probably demands a small amount of sodium as well some salt small kosher sodium black pepper. Generally shrimp and grits is is a meal into itself so it’s not dished up with another area, but if you do that one could probably get four portions out of this it simply depends upon how eager you are inside our household. This is probably for just two individuals but simply realize that your carb add up is going to be adjusted after that fine so our cauliflower has become from the microwave whoo and all that steam and it’s probably going to be just right at ideal.

And the way I notice is actually by my trusty potato masher that’s just the way oh yeah so from here what I forgot to put out earlier was a tablespoon of butter for your grit that grit flavour here you know we don’t have the corn I’ma be honest along with you. Here’s the reality regarding these grits now and I’ma be right on top of you the lord .I adore grits I seriously do you don’t wish to mash this too much while I’m chatting. I really like grits and the one important thing I love on them is the corn flavor. I am talking about it’s constructed from hominy or corn and that’s one important thing that people who love grits enjoy and that’s the things i really like .I also really like the texture and the smooth yummy velvety consistency of grits so the best thing about this is that you could get pretty near to that consistency with this with all the cauliflower you will get pretty shut but you’re never going to match.

keto tips
jnprice73 / Pixabay

I dislike to say it to all of us grit fans out there in the south we’re never truly planning to identical the corn grit preference proper but the advantage of which is also for those who inexplicably. I actually do not understand do not like grits those of you many of you happen to be this is a great in-between simply because you find some good that consistency but you don’t have the grit taste that could be what’s switching you off which means you know it’s sort of the finest of both worlds. Also the most severe of both worlds we have now anything pretty close however, not entirely so all right to this we’re planning to include he’s going to steal my place here we’ve reached include some three tablespoons of hefty cream to our grits. This is going to help us function this and usually there’s a dairy products additional a lot of instances and lots of times it’s smoked gouda you know it smoked guta so this is smoked gouda about four oz of shredded smoked gouda. All right so let’s just work with this to get a moment to get it for the consistency we love I’m planning to also then add sodium not much and a few black pepper because truth it fine if you’re through the south and you do take pleasure in grits system. If you’re just like me you adore them with plenty of black color pepper that’s area of the reality that’s just element of it you already know so we’re moving to try and get near that See whatever we can perform here for you so just give this a whirl it’s our spoon and try to perform some back place mashing. Here you know we don’t want mashed potatoes right so this is the same menu we all use for mashed potatoes and rice but it’s regarding how you work with it texturally. So a number of this has to be mushed but there still needs to be some a nibble in it feel oatmeal if you’ve never experienced grits feel some structure of maybe oatmeal. So that’s annoying proper alright so that’s it let’s dish view this nice small bowl of grits that may be a tad thick. If I were to I might put just a little lotion in that to slender that out if I noticed to like which was just too much oh yeah now I need another spoon now let’s are available in here and you just want some of this scampi type buttery goodness. Enable you to get about six crimp on there oh oh my god y’all have should you could odor it in here what is wrong ridiculous and you know what I forgot at the store. With a citrus this requires a citrus squash at the top like nobody’s business so I might oh it can make me so mad i forgot a citrus enjoys just lady but you just have to picture it with citrus it must possess a gorgeous squeeze a citrus on it so oh my the lord. That appears amazing so reduced-carb shrimp and grits let me explain to you what the amounts run using this I jogged the figures about this earlier it’s about 28 grams of excess fat about 8 internet carbs .

There’s eleven and a half complete and there’s three along with a half carbs in fibers. So eight web carbs and about 32 as well as a fifty percent grams of healthy proteins so it’s really quite doable in a lower-carb diet plan so let’s see exactly what it likes that way is beautiful. I am talking about I’ll be truthful with you I am in love right now let’s see oh yes ma’am mmm-hmm yeah the bacon in the pancetta and the butter. The onions the shallot the garlic all of that actually is just fantastically flavored and also the cauliflower is such a very worthy alternative to grits .It truly sort of is in cases like this especially with smoked gouda cheeses proper shrimp is cooked perfectly it’s just beautiful. I actually have some close friends down here who think exactly the same way give them a shrimp tail all right men in order to me it is a scrumptious worthwhile alternative to low carb shrimp and grits .It has each of the taste as well as the texture of shrimp and grits so in terms of .I’m concerned this is a victor this took all of twenty or so minutes complete start to finish but it’s anything you can do to get a weeknight food at home that’s fast and easy.

Ketogenic Lifestyle

Ketogenic Lifestyle

Adapting to a ketogenic lifestyle can take
some re-working of your habits and a new perspective on how you approach meals and snacks. But, no matter how you were eating before,
most of the foods that are the pillars of a keto diet are things you’re already familiar with — we’re just helping you learn to use them in slightly different ways to promote ketosis in your body.

Though there are hundreds of foods that fitKetogenic
into a keto diet, there are some that are the true rock stars of the bunch. Here are our top 10 most versatile and healthful foods for the ketogenic diet: Eggs: High in protein and low in carbs, eating eggs has been shown to help promote a feeling of fullness, and egg yolks contain thirteen essential vitamins and minerals, as well as antioxidants. While eggs were once demonized for their relatively
high levels of cholesterol, we now know that consuming them doesn’t raise blood cholesterol levels in most people, and can actually reduce the risk of heart disease.

To incorporate some eggs into your morning routine, try our Chorizo Baked Eggs recipe and save the rest for a super quick and easy to take breakfast. Olives and olive oil: These heart-healthy little fruits are bursting with antioxidants and anti-inflammatory compounds. A one-ounce serving contains two grams of total carbs. Stock your pantry with extra-virgin olive oil, which is one of the healthiest oils for baking, cooking and deep-frying at high temperatures. Meat, poultry and seafood:

In addition to being low in carbs, and high in fat and protein, meat contains nutrients, like vitamin B12, creatine and taurine, that aren’t found in plants. Shellfish and fish contain anti-inflammatory omega 3s that are associated with improved mental health and decreased risk of disease. If you want a fun and simple dinner that the whole family can enjoy, try our Baked Italian Meatballs using ground beef.

Choose 100% grass-fed pasture-raised red meat,
pasture-raised poultry and sustainably farmed or caught seafood. Not only is this better for the animals and the environment, meat from humanely raised animals is typically more nutrient-dense. High-fat dairy: High-fat dairy contains quality
protein, vitamins and minerals, and something called “conjugated linoleic acid,” which is one of the few fatty acids that promotes fat loss. Some studies suggest that a moderate amount of high-fat dairy helps reduce the risk of heart attack and stroke.

High fat and very little carbs make high-fatdairy a keto winner! Try full-fat cream and sour cream, butter and ghee, soft cheeses like mascarpone and cream cheese and hard cheeses like jack and cheddar. Dark chocolate: Scientifically speaking, real chocolate (not the processed stuff with tons of sugar) isn’t the “sinful” treat it’s
often made out to be. In fact, dark chocolate is loaded with antioxidants
and flavanols that can decrease blood pressure, heart disease risk and insulin resistance. Just be sure that there are no sugars and a minimal amount of carbs per serving, and enjoy sparingly.keto

Berries: Berries are some of the healthiest
and most keto-friendly fruits. Blueberries have been shown to improve memory
and brain function, while raspberries and blackberries are packed with antioxidants that reduce inflammation. Remember to eat berries in moderation, as
they do contain carbs. Make a sweet treat to include some berries
into your diet by freezing up some Berry Bomb Pops using raspberries and blueberries. Alliums: Garlic, onions, leeks and other alliums
are prized in most cuisines for their aromatic flavors. They also contain allicin, a potent plant compound that protects the body from brain damage and disease.

These veggies tend to be rather high in net carbs, but, used in small quantities, they are great for enhancing the flavor and nutrition of your keto cooking. Cruciferous vegetables: Broccoli, cauliflower, cabbage and other cruciferous veggies contain high levels of vitamins K and A, as well as
a special compound called sulforaphane. Once digested, sulforaphane can help detoxify the body and protect cells from oxidative stress. We also love cruciferous vegetables for their low carb counts and amazing versatility. Craving an old favorite at dinner?

Whip up a batch of Easy Creamy Cauliflower
Mashed Potatoes. You won’t even miss the real thing! Coconut oil: Though very high in saturated fat, coconut oil has been found to help lower cholesterol and promote the loss of belly fat, thanks to medium-chain triglycerides. MCTs are absorbed directly by the liver and converted into ketones, which can help decrease calorie consumption, increase energy levels, and even improve brain function. Nuts and seeds: Rich in fiber and minerals, nuts and seeds are also associated with reduced risk of heart disease, certain cancers, depression and obesity.

We suggest avoiding nut and seeds oils, which contain high levels of inflammatory omega 6s, and choose whole or freshly ground nuts and seeds instead. Some of the best seeds and nuts for the keto diet are macadamia and brazil nuts, pecans, walnuts and almonds, and pumpkin, sunflower and flax seeds.

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Keto Diets Works Very Well For Shedding Excess Fat

Keto Diets Works Very Well For Shedding Excess Fat

Keto diets are protein sparing, which suggests one’s body will keep its muscle, that’s exactly what you desire. A Keto diet works very well for shedding excess fat and hard-earned muscle. There is, however, a disadvantage in a Keto diet. In order to attain and grow in ketosis, you have to be carb-free for a minimum of two days. A true Keto diet requires one to go with no carbohydrates for 5 or 6 days and after that allows a single or 2 day “carb-up”. When your “carb-up” is over, the cycle is repeated. Sounds simple, right? Try it and discover. It’s not that simple. The idea of single or 2 day “carb-up” sounds appealing but it can’t be full of junk food and high fat foods.Keto

There are many people who just cannot lose weight over a high carbohydrate diet. Even though they eat “good” carbs and workout hard, they can’t manage to arrive at the excess fat level they demand. This is common in many people, but there’s a solution: TIMING YOUR CARBOHYDRATE INTAKE!
Timing your carbohydrate intake works basically being a Keto-diet. When you reduce carbohydrates to ZERO, and it that way not less than a couple of days, one’s body will switch from burning carbohydrates to shedding fat. Ultimately one’s body will begin converting fat into ketones, and taking advantage of the ketones becasue it is primary fuel source. This process is called ketosis, therefore aptly named a Keto-diet.

Carb-ups have to be low fat and 90% healthy carbohydrates like sweet potatoes and oatmeal. If you have a “dirty” carb-up with frozen goodies, cookies and candy, you’ll negate your fat reduction in the previous week and probably gain even more.
If you’ll be able to truly hang in there and perform a Keto diet “through the book”, then you definitely possess a second problem. Without ANY carbs for so many days your effort at the gym are affected. So even if this diet gives you keep your muscle, it won’t allow that you be intense inside your workouts, and you should wind up weaker when you could not give your better effort. The third reason behind failing over a Keto meals are that zero carbohydrates and low calorie intake affects thyroid metabolism. It slows your metabolism, eventually to a slow CRAWL! Very bad! Even with all the negative aspects I have outlined, this is simply not a poor diet for dropping excess fat and definitely a lot better than suprisingly low calorie diets or high carbohydrate diets. But in order correctly to be effective you have to be dedicated and strict. A Keto diet is not only a pig-out, free-for-all every 5 days.
If you are taking away the body’s preferred fuel source (carbohydrates) and provide it enough fat, your body will change to using fat as fuel. Instead of going 5-6 days without ANY carbohydrates like a Keto diet, timing your carbohydrate intake allows you to eat carbs if they’re most needed, and least likely to end up stored as fat-IMMEDIATELY AFTER A WEIGHT TRAINING SESSION.
You won’t have to get preoccupied with in ketosis, and when you consume an “unplanned” carb meal, or perhaps feel the need to consume more carbs to increase energy, you didn’t just knock yourself out from the ketogenic state you worked 2 hard days to attain.
Timing your carbohydrate will likely ensure that your speed and agility while working out is strong. Your thyroid function will stay higher to have an extended time period and greatest of all, you’ll not go crazy waiting 5 days to eat some carbohydrates!weight loss coach
How-To:
You are trying to get your body to exchange from like a carbohydrate or protein burning machine in to a fat burning machine. Simply remove carbohydrates out from the equation, AND keep fat in your diet at (no less than) a 40-50% ratio. This lets one’s body know there is certainly still a primary fuel source (fat) and allows it to be burned as fuel, while sparing protein.
Suppose you decide to begin timing your carbohydrate intake on Monday. Sunday night you eliminate carbohydrates four hours before going to bed. When you get up in the morning your glycogen levels (carbs stored within your muscle) will be almost completely depleted, and the body will need carbohydrates. Don’t provide any! You will eat only fat and protein. Ensuring fat accounts for at LEAST 40%-50% of your respective calories. You may have a very salad with organic olive oil, green beans, or another low-carb vegetables, however, not over 6-8 grams of carbohydrates per meal (1 cup of vegetables or 3 cups of lettuce). You will continue to eat this way until pre-workout, the place where a little bit of fruit is allowed if you consider it wise to boost levels of energy. Most people usually do not find this necessary. However, it would be to your advantage to have a small protein drink pre-workout.
What about the post-workout meal? This will be the time to replenish the glycogen stores within your muscles. Immediately after a tough weight lifting session there is certainly a “window of opportunity” inside muscle cell when insulin sensitivity is quite high and your body is most receptive to nutrient absorption. So, you should have 65-100 grams (35-70 grams for ladies) of fast-absorbing liquid carbohydrates (maltodextrin, dextrose, or sucrose).
Approximately 10-15 minutes later have a very whey protein concentrate drink with 65-100 gram protein (35-50 grams for ladies). As soon as you’re hungry again, eat a small “regular” 40/30/30 meal (protein/carbs/fat) to fully fill your muscle mass with glycogen. After this meal, you’re returning to zero carbs until the following workout.
Repeat this cycle to get a maximum of five days, then have single-day carb-up of “clean” carbohydrates including oatmeal, yams, sweet potatoes and brown rice.
If you might be eating 6 meals a day, 5 of your respective 6 meals will contain carbs. If you’re eating 5 meals every day, 4 of your 5 meals will contain those “clean” carbs. Your last meal on carb-up day will likely be zero carbs again.
On the times that you simply do not weight train, you should not eat any carbs except for any green salad or two glasses of steamed vegetables. To make this plan work more in your favor, alternate your weight training days and cardio or “off” days. This way you do not possess your carb days back-to-back
TIPS:
Keep your fat intake to some minimum of 40%. If you fail to do this, your system continue to utilize carbs as fuel. How can this happen if all you’re eating is chicken? It’s easy for your body to convert protein into glucose (carbs) and it WILL do this unless you feed it an alternate fuel source (fat). This type of plan work most effectively with fewer workout days, therefore if you are someone who is at the gym 6 days a week you will note decreased results since every day will be a carb day. However, it’ll still work to some extent. Keep a food journal to be sure you are getting the correct amount of protein, fat and calories. Your carb-up days are for refilling your glycogen stores inside the muscle, and bumping up calorie levels slightly to keep the thyroid humming. They are not free-for-all, pig-out days. So many people make this mistake and negate each of the weight loss they achieved getting the club the carb-up day. Do some cardio. It is not mandatory, nevertheless it is likely to make a big difference. Try one 30-minute session at moderate dietintensity and one 15-minute HIIT session weekly. Don’t be in a big hurry to reduce weight. You didn’t get fat overnight so you will certainly not lose it overnight. Hide your scale! Many people are able to gain muscle when eating similar to this. Use the mirror and fat-calipers to find out your progress. You will look flat by day 4. This is NOT what will you appear to be when fully carbed-up. Remember that each gram of glycogen in the muscle brings 3 grams of water by it. When glycogen stores are low (and they will be) you’ll “appear” flat and without muscle. It’s just water, don’t sweat it… as it were! Make sure you drink enough water. One gallon per day will be the MINIMUM! You might need to have a fiber supplement on your own no-carb days to help you aid inside the reduction of waste. This function is usually assisted with the fiber inside carbs you consume.

Making Ketogenic Diets Work

Making Ketogenic Diets Work

The Truth
Ketogenic Diets (more specifically Cyclic Ketogenic Diets) are the most effective diets for achieving rapid, ultra low bodyfat levels with maximum muscle retention! Now, as with every such general statements there are circumstantial exceptions. But performed correcly – that they rarely are – fat loss achievable with a ketogenic diet is nothing short of staggering! And, despite what folks might tell you, you will probably enjoy incredible high energy and overall a sense wellness.
The Perception Ketogenic
Despite these promises, more bodybuilders/shapers have experienced negative experiences than have seen good success. The main criticisms are:
Chronic lethargy Unbearable hunger Massive reduction in gym performance Severe muscle loss
All of those criticisms derive from a dysfunction to heed the caveat above: Ketogenic Diets have to be done properly! It have to be realised that they are a totally unique metabolic modality that adheres to not one of the previously accepted ‘rules’ of dieting. And there is no going half-way; 50 grams of carbs per day plus high protein intake is NOT ketogenic!
So how are ketogenic diets ‘done properly’? Lets quickly look at the way they work.
Overview of Ketosis
Simply, our own bodies, organs, muscles and brain are able to use either glucose or ketones for fuel. It is the function in the liver and pancreas (primarily) to modify that fuel supply and they also show a robust bias toward keeping glucose. Glucose is the ‘preferred’ fuel because it is derived by the bucket load from your diet and readily available readily from liver and muscle stores. Ketones need to be deliberately synthesised through the liver; though the liver can simply synthesise glucose (a procedure generally known as ‘gluconeogenesis’ which utilizes amino acids (protein) or other metabolic intermediaries) too.
We aren’t getting beta hydroxybutyrate, acetone, or acetoacetate (ketones) from the diet. The liver synthesises them only under duress; as a last option in conditions of severe glucose deprivation like starvation. For the liver to be convinced that ketones will be the order through the day, several conditions must be met:
Blood glucose must fall below 50mg/dl Low blood sugar levels must cause low Insulin and elevated Glucagon Liver glycogen has to be low or ’empty’ A plentiful availability of gluconeogenic substrates must NOT be available
At now it is very important mention that it’s not actually a question of being ‘in’ or ‘out’ of ketosis; unfortunately we cannot either totally run on ketones, or otherwise. It is a gradual and careful transition in order that the mental faculties are constantly and evenly fuelled… ideally. Ketones SHOULD be produced in moderateness from blood sugar levels of about 60mg/dl. We consider inside ourselves ketosis when you’ll find greater concentrations of ketones than glucose in the blood.

diet

The truth is that a lot of people – especially weight trainers – also have an everyday intake of glucose for a good handful of decades, at least. The liver is perfectly capable of producing ketones nevertheless the highly efficient gluconeogenic pathways are able to maintain low-normal blood glucose across the ketogenic threshold.
Couple this with the idea that everybody is a minimum of partially insulin resistant and also have elevated fasting insulin (upper end of the normal range, anyway). The small volume of blood sugar from gluconeogenesis induces sufficient insulin release to blunt glucagon output as well as the production of ketones.
Sudden glucose deprivation could have the consequence, initially, of lethargy, hunger, weakness etc for most people – until ketosis is achieved. And Ketosis won’t be reached before liver is forced to stop with gluconeogenesis and begin producing ketones. As long as dietary protein is plenty then your liver continue to make glucose and never ketones. That’s why no carb, high protein diets are NOT ketogenic.
Whats So Great About Ketosis Anyway?
When one’s body switches up to running totally on ketones numerous very cool the unexpected happens:
Lipolysis (bodyfat breakdown) is substantially increased Muscle catabolism (muscle loss) is substantially reduced Energy levels are maintained inside a high and stable state Subcutaneous fluid (aka ‘water retention’) is eliminated
Basically, if we are in ketosis your body is using fat (ketones) to fuel everything. As such, we are really not wearing down muscle to supply glucose. That is, muscle will be spared because it has nothing to supply; fat is all one’s body needs (well, to some large extent). For the dieter what this means is substantially less muscle loss than what is achievable on every other diet. Make sense?
As a bonus, ketones yield only 7 calories per gram. This is above the equal mass of glucose but substantially less (22%, in fact) compared to the 9 calorie gram of fat from whence it came. We like metabolic inefficiencies similar to this. They mean we can easily eat more though the body isn’t getting the calories.
Even cooler is the fact that ketones can’t be turned back into essential fatty acids; your body excretes any excess within the urine! Speaking of which, there will be a substantial amount of urine; the drop in muscle glycogen, low Insulin and low aldosterone all equate to massive excretion of intra and extracellular fluid. For us which means hard, defined muscularity and quick, visible results.
Regarding energy, our brain actually REALLY likes ketones so we often feel fantastic in ketosis – clear headed, alert and positive. And because there is never a shortage of fat to deliver ketones, energy is high on a regular basis. Usually you sleep less and wake feeling more refreshed while in ketosis.
Doing it Right
From whats said above you may realise that to find yourself in ketosis:
Carbohydrate intake must be nil; Zero! Protein intake ought to be low – 25% of calories at the maximum Fat must be the cause of 75%+ of calories
With low insulin (as a result of zero carbs) and calories at, or below maintenance, the fat cannot be deposited in adipose tissues. The low-ish protein signifies that gluconeogenesis has decided to prove inadequate to maintain blood glucose levels and, whether our bodies likes it you aren’t, there is certainly still all of the damned fat to lose.
And burn it will. The high dietary fat is oxidised for cellular energy inside normal fashion but winds up generating quantities of Acetyl-CoA that exceed the ability from the TCA cycle. The significant result can be ketogenesis – synthesis of ketones through the excess Acetyl-CoA. In more lay terms: the high fat intake ”forces” ketosis upon the body. This is how its ‘done right’.
Now simply throw out that which you thought was true about fats. Firstly, fat doesn’t ”make you fat”. Most with the information about the evils of fats, particularly, can be so disproportionate or plain wrong anyway; over a ketogenic diet it really is doubly inapplicable. Saturated fats make ketosis fly. And don”t worry; your heart is going to be better than fine along with your insulin sensitivity will NOT be reduced (there is no insulin around within the first place)!
Once in ketosis it isn’t necessary, from a technical perspective, to maintain absolute zero carbs or low protein. But it’s still better if you need to reap the greatest rewards. Besides, assuming you happen to be training hard, you are going to still desire to consume a cyclic ketogenic diet in which you arrive at eat all of your carbs, fruit and other things that are, every 1-2 weeks, anyway (read more about this in another article).
Don’t be mistaken; ‘done properly’ does not make ketogenic dieting easy or fun for your culinary acrobats among you. They are one of the most restrictive diets you are able to use instead of a choice unless you love animal products. Get out your nutritional almanac and workout an 20:0:80 protein:carb:fat diet. Yeah, its boring. As an example, your writers daily ketogenic weight loss program is 3100 Calories at 25:0.5:74.5 from only:
10 xxl Whole Eggs
160ml Pure Cream (40% fat)
400g Mince (15% fat)
60ml Flaxseed Oil
30g Whey Protein Isolate
Supplementation?
There are several supplements that really help to make Ketogenic diets far better. However, many popular supplements can be wasted. Here can be an overview with the main ones:
Chromium and ALA, although it is not insulin ‘mimickers’ numerous claim, increase insulin sensitivity resulting in lower insulin levels, higher glucagon as well as a faster descent into deeper ketosis creatine is a little of the waste – for the most part, 30% might be used up by the muscles that, without glycogen, is not meaningfully ‘volumised’. HMB (if it works) would/ought to be a great supplement for minimising the catabolic period before ketosis is achieved Tribulus is great and comes strongly suggested because it magnifies the increased testosterone output of the ketogenic diet Carnitine in L or Acetyl-L form is surely an almost essential supplement for Ketogenic Diets. L-Carnitine is necessary for that formation of Ketones within the liver. Glutamine, free-form essential and branched-chain aminos are worthwhile for before training. ketokJust don’t overdo the glutamine mainly because it supports gluconeogenesis ECA stack weight reducers are incredibly useful and important though don”t worry about the inclusion of HCA Flaxseed oil is a good but do not think that you will need 50% of the calories from essential efas. 1-10% of calories is a bit more than sufficient. Whey Protein is optional – you don’t desire to much protein remember A soluble fibre supplement which is non-carbohydrate based is great. But walnuts are easier.
Conclusion
Ketogenic diets give you a host of unique benefits that can not be ignored if you’re chasing the best, low bodyfat figure or physique. However, they may not be one of the most easy to use of diets and then for any ‘middle ground’ compromise you might prefer is going to be only the even worst worlds. Your choice would be to do them right or otherwise not whatsoever.