Thursday, September 29, 2022

Should I Go On Keto

What About The Other Diets

Should I Go Primal or Keto?

The popular low-carb diets modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? “They’re everywhere, and people hear anecdotally that they work,” McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. “But again, we don’t know about the long term,” she says. “And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return.”

Know The Difference Between Ketosis And Ketoacidosis

Ketosis is a normal physiological response that occurs when you eat a high fat, low carb diet, while ketoacidosis is more pathological, she says. It happens in people with diabetes whose blood glucose is very high . You cant put yourself into ketoacidosis the way you can put yourself into ketosis.

When in ketosis, the body begins to burn stored fats for energy, and this results in the build-up of acids, known as ketones, in your blood. A person following the keto diet aims to burn unwanted fat by actually pushing the body to rely on fat, not carbohydrates, for energy. This process occurs when there isnt enough glucose available to burn, so the body turns to stored fats instead.

You are likely to realize that your body has achieved ketosis because you may have a dry mouth, increased thirst, and find yourself needing to urinate more frequently, Dr. Goss says. You are ridding your body not only of ketones but electrolytes such as sodium, potassium, and magnesium, which may lead to dehydration, she says, so drinking plenty of fluids will help reduce any problems even if it means more trips the bathroom. Bad breath is also commonly noticed as a result of the body trying to eliminate acetones produced during ketosis.

What Are Some Things To Keep In Mind While Following The Keto Diet

In order to achieve true ketosis and avoid any nutritional deficiencies, consult a registered dietitian or nutritionist prior to starting the keto diet.

Its easy to develop an electrolyte imbalance while on the plan, Lynch says, as you are not allowed to consume many foods from which you gain electrolytes, such as certain grains, fruits, and vegetables.

Additionally, its important to pay attention to the kind of fat you consume.

Because of the high amount of fat necessary, much more welcoming to all types of saturated and unsaturated fat, Salter says.

Try to balance out your fat intake to include healthier fats as well. Lynch adds, I think that people feel more satiated on a higher-fat diet. But it has to be done right and include healthy fats. Some healthy sources are avocado, olives, nuts, and fatty fish.

Also Check: Keto Splenda

What Are The Risks Of Ketosis

The keto diet has such a profound effect on your body, its hardly surprising that some people are worried about the risk of this type of diet. The good news is that, for most of us, keto is entirely safe. That doesnt mean its risk-free no diet can claim that. However, done correctly, the keto diet should enhance your health rather than put it in danger.

The accepted risks of the keto diet include:

1. Muscle loss your body doesnt just use fat to make ketones, it may also use muscle. This could result in muscle loss. However, this risk is easily overcome by doing regular strength training workouts to preserve or even increase muscle mass.

2. Kidney stress and kidney stones while unlikely, keto could increase the risk of developing kidney problems in susceptible people. Supplementing with potassium citrate can reduce this risk to almost zero. Avoiding processed meats will also help prevent kidney stress and kidney stones.

3. Yo-yo dieting and weight regain because keto is very restrictive, a lot of dieters cheat and eat carbs, often in excess. This causes rapid weight to regain, much of it water. Sticking to the keto diet can be tough, especially if you have to eat out or have various social engagements.

Should You Try The Keto Diet

Should You Go KETO?  Relentless Athletics

Here are a few reasons why you might think about doing the keto diet:

  • Type 2 diabetes. One study found that being on the keto diet for one year reversed diabetes for up to 60% of participants. With an average weight loss of 30 pounds, they dramatically reduced or eliminated their need for insulin and no longer needed oral hypoglycemic drugs. The keto diet is also easier to sustain than the calorie-restricted diet or the protein-sparing modified fast.
  • Morbid obesity. If your body mass index is over 40 or if you have insulin resistance without type 2 diabetes the keto diet can be very helpful as well. It can be used as a short-term strategy to reset your metabolism you dont have to be on it forever.

Clearly, the ketogenic diet is the standard of care for treatment-resistant epilepsy. But were also seeing its benefits in other neurological conditions. Research suggests the keto diet can bring improvements for those with Alzheimers disease autism or brain cancers such as glioblastoma.

So the keto diet can be a powerful intervention. People with type 2 diabetes and or/morbid obesity can do phenomenally well on it.

But its vital to work with a doctor or health professional who can treat and follow you while youre on the keto diet.

Read Also: Can I Eat Carrots On A Keto Diet

How To Get Into Ketosis

Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose as its main fuel source.

How can you get into ketosis quickly and stay there? Here are three things to know:

  • Eat less than 20 grams of net carbs per day. Cutting way back on carbs can help you get into ketosis rapidly, often within a few days.
  • Avoid eating too often: If youre not hungry, dont eat. Intermittent fasting or even just eliminating snacks can help you get into ketosis faster.
  • Measure ketones.Testing for ketones in your blood, breath, or urine can confirm that you are indeed in ketosis. Each of these methods comes with pros and cons. For a detailed comparison, see our full guide to the best way to test ketones.
  • Does Keto Work If You Have Diabetes

    Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year.

    If youâre insulin resistant — which means you have higher blood sugar levels because your body isnât responding properly to the hormone insulin — you could benefit from nutritional ketosis, because your body will need and make less insulin.

    There are fewer studies looking at the keto diet for people with type 1 diabetes. One small study found that it helped people with type 1 lower their A1c levels, but we need a lot more research to get the full picture of the dietâs effects.

    Keep in mind that most studies have only looked at the short-term results of the keto diet. Itâs unclear if it works as a long-term way to manage your diabetes.

    If you decide to try the keto diet, be aware that it may be hard to stick to. The very low amount of carbs in the plan is a big change for many people. It also can make you feel tired for a few weeks until your body adapts. To make it a success, itâs a good idea to make a meal plan you can follow, including keto-friendly meals and snacks to keep on hand.

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    Space Sweet Stuff Out

    Oh, scheduling four days straight of non-stop sugar rushing probably wasn’t a good idea? Hindstomach is 20/20, I guess. When I think about how happy I was eating that salad with delicious apple slices versus how miserable I was forcing that last-day apple fritter into my mouth because #FOMO, I’m reflecting on a lesson learned.

    When you’re getting married, it may seem like you have a million events, but try your best to keep to your keto as much as possible. Devine says two weeks to a month between “cheat days” would be ideal, but she understands it’s not always a reality.

    “If we’re thinking about it in these bridal termsif push came to shove, you could probably get away with one cake tasting a week,” says Devine. “It’s not preferable, but I understand people are like, ‘We’re on a timeline here.’ It just means the next day you pick back up.”

    You also don’t want to live cheat day to cheat day because now you’ve turned yourself into a caged animal only allowed out to play at certain times, and that’s not a healthy way to live. “I firmly believe in the keto lifestyle, not diet,” says Devine.

    People With Adrenal Fatigue

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    While adrenal fatigue is not considered to be a diagnosable condition by most doctors, there are some people who receive this diagnosis from their healthcare providers.

    When someone is thought to have adrenal fatigue or adrenal burnout, then this means that the adrenal glands are not producing hormones in the right levels or at the right times throughout the day.

    While I could not find any research studying the effects of a keto diet on cortisol levels, there is research showing that low-carb diets can negatively affect cortisol levels. More research is needed to determine whether or not a keto diet is appropriate for people with symptoms of adrenal fatigue.

    You may also want to check out my article with resources if you feel tired all the time.

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    Less Anxiety And Better Mood

    A lot of people love this approach because once they’re in ketosis, they feel better mentally calmer, more focused, less anxious. And it’s true, I’ve felt it myself. So it does happen, at least in some people. Some believe it’s because ketones give the brain seemingly unlimited energy, but that’s not it. Or at least that’s not the main story. There are three main reasons why keto can have a positive impact on cognition:

    It increases GABA levels and/or GABAergic activity.

    GABA, along with serotonin, is one of the neurotransmitters responsible for “neural inhibition.” It calms the nervous system when it’s over activated/excited. Anxiety is nothing more than your neurons firing too fast and you start overthinking, even to the point of paranoia. You experience tension and are prone to worrying.

    People with low levels of GABA and/or serotonin have a harder time calming their neurons down. As a result, they’re in a more anxious state and are more prone to panic attacks. Increasing GABA would help the brain deal with stressful event/situations.

    It can reduce systemic inflammation, including brain inflammation.

    It’s been theorized that what we typically call “CNS fatigue” could in fact be a symptom of brain tissue inflammation. This would lead to a loss of motivation, drive, discipline, mood, and mental functions.

    It can improve insulin sensitivity in the brain.

    What Does The Research Say

    Of course, a ketogenic diet can benefit certain groups of people. Traditionally, a ketogenic diet has been used in the treatment of epilepsy in both children and adults to control epileptic conditions.

    People with type 2 diabetes have shown improvement in biomarkers as well when placed on a well-managed ketogenic diet. One study showed that adults with type II diabetes that followed a ketogenic diet for 12 months lost more weight and were more likely to not need medications compared to a similar group of people following a moderate-carbohydrate diet.

    The bottom line is that there is no one right diet for everyone. But, what works well for someone may not work well for you. Know your body and know what you can and cannot handle. You might also fare better on a lower-carb diet than a ketogenic diet.

    Read Also: Can Keto Cause Constipation

    And Of Course There Are Other Health Considerations To Keep In Mind Beyond Weight Loss

    Remember: Just because something fits your macros doesnt mean its super healthful and providing a balance of nutrients. High consumption of certain foods and under consumption of healthier foods are linked with certain health conditions and death from heart disease, stroke, and type 2 diabetes, and thats important to keep in mind even if we dont necessarily have a causal link or recommended limit.

    The American Heart Associations recommendations for controlling cholesterol include getting more fiber and limiting your intake of saturated fat, both of which would be extremely difficult on a ketogenic diet. While its true that research around saturated fat is still evolving, making room for good sources of fiber and unsaturated fats, which reduce the risk of cardiovascular disease, and allowing for a more balanced intake of nutrients, is ideal. In any case, you should check with your doctor before you start a ketogenic diet, especially if you have any health conditions like high blood pressure or high cholesterol.

    And although in the short term, ketogenic diets seem safe for healthy people, we also lack long-term data on the diet, so its hard to confirm long-term safety with certainty. Complications seen with kids maintaining a ketogenic diet for epilepsy, for example, included kidney stones, constipation, gastrointestinal issues, pancreatitis, and vitamin D and calcium deficiencies.

    The Bottom Line On Trying The Keto Diet To Lower Cholesterol

    Should you go on a ketogenic diet?

    If you have high cholesterol or triglycerides, speak with your medical team first before embarking on a keto diet. If you get the green light, continue to seek their help. There are a lot of popular books out on how to follow a keto diet, but I think patients need additional support and guidance and ongoing conversations about if its working for you, says Ryskamp. Its a tool that someone can use to improve their health, but it may not be the right tool for them, or the right tool the way theyre doing it, she says.

    Also Check: Is Splenda Allowed On Keto

    Is The Keto Diet Good For Gestational Diabetes

    Gestational diabetes has increased in the past decade, with between two to 10 percent of pregnant women in the U.S. developing the condition, according to the Centers for Disease Control and Prevention . Since the condition can lead to serious problems for both mother and baby, its important to keep your blood sugar in balance during pregnancy. But while there is evidence that a keto diet helps to control diabetes in non-pregnant people, there is no solid evidence that the diet helps with gestational diabetes.

    If you have gestational diabetes, ask your practitioner about strategies to help manage the condition, such as eating smaller and more frequent meals throughout the day to keep blood sugar stable, or cutting out processed carbs like candy and junk food while increasing your intake of veggies, nuts, seeds, healthy fats and protein.

    The Downside Of The Ketogenic Diet

    The ketogenic diet practically rules out any carbohydrates whatsoever, which means severe reduction of fruits and vegetables, plus wholegrains, beans and legumes, says clinical nutritionist Suzie Sawyer, of Feel Alive.

    Since these food groups contain an array of frequently depleted micronutrients, plus protective antioxidants, it potentially puts the body at risk from longer-term health issues.

    A severe reduction in carbohydrates also means less insulin is produced to keep blood sugar levels balanced. This triggers an increase in sodium excretion via the kidneys, meaning less water is retained.

    Carbohydrate is stored as glycogen, primarily in the muscles with water, hence water weight will be lost at the start of the diet. However, as the body moves into ketosis, with less water now being retained, dehydration and electrolyte imbalance may become an issue.

    This can lead to fatigue, muscle cramps and diarrhoea . Lack of magnesium, sodium and potassium are the common culprits.

    Its essential therefore to keep very well hydrated if following this diet but importantly to supplement with a high-potency multivitamin and mineral to plug nutrient gaps.

    Recommended Reading: Can I Have Corn On Keto

    Should I Go On A Ketogenic Diet

    Should I follow the keto diet?Lucy and I have been asked this question a lot lately. The answer is it depends. Read on to find out the facts, determine if its right for you and see what we recommend.

    Ketogenic Diet ExplainedLets start by answering the question, WHAT IS THE KETOGENIC DIET? Its a diet consisting of a meager amount of energy from carbohydrates , a moderate amount of energy from protein and a high amount from fat. The goal is to let your body burn off all its carbohydrate stores and switch its fuel source to fat .

    A healthy ketogenic diet will include many nutrient-dense vegetables like green-leafy vegetables, bell peppers, cabbage, broccoli, cauliflower, asparagus, green beans and Brussel sprouts. Protein needs are met with quality meat and seafood, nuts. cheese, and eggs. Lastly, good fats are added to meals or used in cooking such as coconut oil, butter, cream, and olive or avocado oil.

    • Breakfast: Two scrambled eggs made with heavy cream and cooked leafy-greens. Coffee with butter or coconut oil.
    • Lunch: Tuna salad over a bed of romaine lettuce + green bell pepper slices + cherry tomatoes + one-half an avocado.
    • Dinner: Pecan crusted salmon with cauliflower rice + asparagus + 6 raspberries

    Can Speed Muscle Recovery

    How much should I eat on keto?

    Several studies have found that the ketogenic diet could help speed up post-workout muscle recovery.

    For instance, one small study reported that the ketogenic diet led to self-perceived improvements in recovery and inflammation after exercise in five athletes .

    However, its important to note that they also experienced reductions in other measures of performance, and there was no control group, which could skew results .

    Another study in off-road cyclists noted that the ketogenic diet reduced levels of creatine kinase and lactate dehydrogenase two enzymes used to measure muscle damage .

    Furthermore, a mouse study showed that following a ketogenic diet for 8 weeks increased muscle recovery following exhaustive exercise .

    summary

    Limited research suggests that the keto diet could benefit endurance, fat burning, and muscle recovery but may impair other aspects of performance. More research is needed to determine whether it may be more beneficial than other diets in this regard.

    Although there are several potential benefits of the ketogenic diet for exercise performance, there are a few drawbacks to consider as well.

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