The majority of scientists believe the exact opposite. They believe that it was our high fat content in our foods in the caveman days that caused the evolution of man intellectually. The human brain seems to thrive on fat, which might explain Keto’s potential when it comes to neurological impairments like epilepsy, and now studies are being done on patients with autism, and alzheimers. One of the most common side effects people seem to claim to experience is mental clarity and improved focus.
In January 2017, at 63 years of age, I was diagnosed with type 2 diabetes. I had probably been living with it unknowingly for years. In 2009 my doctor recommended the South Beach diet because I was showing blood-sugar levels that were considered pre-diabetic. I stayed on it for a while but then, as with all other diets I’ve tried in my life, I failed and put all the weight back on, plus some. When I was officially diagnosed last year with type 2 diabetes I was a whopping 284 pounds (129 kg). I was always fatigued, could barely walk a block without getting tired and my health was failing.
Wondering how many carb foods you can eat and still be “in ketosis”? The traditional ketogenic diet, created for those with epilepsy consisted of getting about 75 percent of calories from sources of fat (such as oils or fattier cuts of meat), 5 percent from carbohydrates and 20 percent from protein. For most people a less strict version (what I call a “modified keto diet”) can still help promote weight loss in a safe, and often very fast, way.
It sounds damning, but before you stop eating beef and lamb, check out the details. The non-red meat diet differed from the red meat diet in many ways. The non-red meat dieters weren’t just avoiding red meat; they also ate way more fruits, vegetables, eggs, cheese, and soy than the meat eaters. The researchers failed to control all other aspects of the diet, instead focusing only on the meat.
“If you’re going to do keto, there’s a better and a worse way to do it,” says Yawitz. “Loading your plate with meats, and especially processed meats, may increase your risk for kidney stones and gout,” which is a painful type of arthritis. “High intake of animal proteins makes your urine more acidic and increases calcium and uric acid levels. This combination makes you more susceptible to kidney stones, while high uric acid can increase your risk for gout,” adds Yawitz.
Hi, I think Keto is a great starting point. I am almost 60 years old and finally feel good, no fogginess or sluggishness. For the first time I have no hippy handles and my tummy is flatter – no bloating or puffiness and I feel more energetic. I have only been doing Keto for about 4 weeks. I am so happy with the results!! I will continue for another 8 weeks or so then I will add more foods back in BUT moderation is key. I will slowly up my healthy carbs and find what is good for me. Happy days everyone!!! =)
To be clear, most of the hype you’ll hear about how the ketogenic diet can ward off cancer is taking things too far. While there is a fair amount of research regarding cancer, studies have been limited to animals. One review published in Redox Biology highlighted some of them, indicating promising results for colon, gastric, and prostate cancers. Maybe more interesting are the few case studies involving human subjects. Bear in mind, we’re talking about a handful of people. In these cases, implementing a ketogenic diet seemed to halt disease progression.
Like the stress response, ketosis is a natural, physiological adaptation designed for short-term responses. In other words, an acute stress response to some danger or threat that involves increased adrenaline and cortisol release, increased heart rate and blood pressure, and heightened alertness is normal and can even save your life. But, if the stress response becomes chronic, as it may with divorce, prolonged caretaking of an impaired child or demented adult, PTSD, financial struggles, etc., then the stress response can have terrible health implications that include increased risk for Alzheimer’s dementia, heart disease, dysbiosis, inflammation, diabetes, and cancer. The same applies to ketosis: Acutely, ketosis is a normal physiological adaptation that serves us during periods of carbohydrate or calorie deprivation. Chronically, however, peculiar things happen with consequences that range from constipation, to selenium deficiency and cardiomyopathies, to colon cancer.
I was diagnosed with Type 2 diabetes back in June, 2017. They wanted to put me on a special diabetic diet, and have me take two medications. I had done previous personal research into ketogenic diets. I also have a close friend who was diabetic, on meds, as well as medications for high blood pressure. He went on a ketogenic diet, and a few months later was off all of his medications.
The researchers hypothesized that the positive effects that the ketogenic diet has on migraines are due to how ketone bodies inhibit neural inflammation and enhance brain mitochondrial metabolism. The ketone bodies do this by blocking high concentrations of glutamate (commonly found in both migraine and epilepsy sufferers) and reducing oxidative stress.
She has found that when women stick to eating a lighter dinner, and then abstain from eating for about 13–15 hours between dinner and breakfast, they experience improvements in their weight, blood sugar control, etc. She recommends that women try avoiding eating after 8 p.m. or experiment with eating only two meals per day, with tea or broth between meals to help curb hunger. Another option is to try skipping dinner altogether on 1–2 days per week. For most women, when attempting IMF, it’s not recommended to snack between meals unless the woman is very active (such as an athlete in training) or dealing with a hormonal issue such as adrenal burnout.
I’ve been doing low-carb-high-fat (LCHF) for more than nine years. I’m not diabetic and never was so far as I know, nor was I particularly overweight. I simply became convinced over time that this way of eating is the best way to limit the damage which can be done by a lifetime of exposure to the standard American high-carb, starchy, sugary diet. I love my fatty meat, egg yolks, butter, sour cream, and more. I suppose I am fortunate I never had “carb-cravings”.
In this study, researchers compared the impact of a low-carbohydrate diet and three other diets on blood pressure and other measures of cardiovascular fitness in women. After the 12 month trial, all subjects who successfully completed their respective diet experienced notable reductions in body mass, triglycerides, and LDL cholesterol. Those in the low-carbohydrate diet group, however, had the best results.
Carbohydrates: Historically, a targeted keto diet consists of limiting carbohydrate intake to just 20–30 net grams per day. “Net carbs” is the amount of carbs remaining once dietary fiber is taken into account. Because fiber is indigestible once eaten, most people don’t count grams of fiber toward their daily carb allotment. In other words, total carbs – grams of fiber = net carbs. That’s the carb counts that matter most.
The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up?
I have multiple autoimmune diseases. I fought 4 doctors, all of whom told me that adults can’t get type 1. I finally went to the Jefferson Diabetes Center. Yup! Type 1 diabetes. I’m slender, do marathons, bp 100/60, triglyceride/HDL ratio 1.08. And I STILL fought 4 doctors because of the ADA misinformation. All it takes is a simple blood test to look at antibodies. That’s all it takes, but the test is almost never run.
We also need to define “reversible”… that’s not easy. But what matters is that a low-carb or ketogenic diet increases metabolic flexibility and decreases pathological insulin resistance. In so doing it decreases cardiovascular risk factors and improves overall health. Many diabetics don’t even need external insulin or other diabetic medications when following a ketogenic diet.
Also, as I believe is mentioned, this diet has been around for along time and was the only way to treat diabetes. And some people did die. However, people still end up dead from t2d even after all the diet advice from educators and with all that pharmacy has to offer. An industry which gains nothing if people just choose to eat less. But has lots to gain if we just keep taking the tablets.
While the science of nerve signaling and genetic mutations is incredibly complex, it makes sense that a therapy, the ketogenic diet, that has been used successfully in epilepsy for 100 years might be helpful in conditions that share some similar features. Could changing the brain’s fuel, help change the malfunctions in its nerve cell firings and neuron excitability?
The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Administering a ketogenic diet for a relatively longer period of time did not produce any significant side effects in the patients. Therefore, the present study confirms that it is safe to use a ketogenic diet for a longer period of time than previously demonstrated.
Is a keto diet good for type 2 diabetes? The keto diet can be very helpful for type 2 diabetes since the body is now using fat rather than carbohydrates as its main source of fuel. This way of eating decreases the body’s demand for insulin and helps to keep blood glucose levels at a low yet healthy level. If you’re a type 2 diabetic who takes insulin, then you may likely need less insulin as a result of following the ketogenic diet.
For children, fill up an adult-sized water cup with each meal and request they finish it before they leave the table. Usually they will be thirsty and this is not an issue. If you are concerned that they are not drinking enough, stevia flavor enhancers can encourage this, carb-free. Ice chips are popular in my house as well, and an additional way to get liquids into children. Don’t force or encourage excessive water consumption, but rather give children the down-time to drink to thirst rather than rushing back to play, ignoring their thirst.
Eat micronutrient dense foods every day. The most nutrient-rich foods are pasture-raised organ meat, wild-caught sardines and salmon, and low-carbohydrate vegetables like spinach, kale, and broccoli. During early pregnancy and prior to conception, foods higher in folate, such as liver and dark leafy greens, are essential. Vitamin D (high in beef liver and sardines), iodine (high in seaweed and raw cheeses), and DHA (high in sardines and fatty fish) are essential as well.
The research on ketogenic diets also suggests you'll need to take a multivitamin to get enough minerals, calcium and vitamin D — most of which are readily available in plant-based foods. One keto-specific example: Not getting enough selenium, an immune-boosting antioxidant found in plant foods, can cause cardiomyopathy, a hardening of the heart muscle leading to heart failure.
Most dieticians I have met are over rated and under educated. This article somewhat proves me out. Congratulations on your accomplishments. I have been in Ketosis for a couple of months now. I have lost 28 pounds. I feel great. No sugar No Bread Nothing from a box lol. Only good fats and Meats and good veggies(dark greens mostly) and a few macadamia nuts now and again and a few berries now and then. I think even the dieticians being human are also addicted to sugar and unable to give it up so they play down ketosis unconsciously because they are just jealous! lol
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
2 days from grains my stomach bloat was gone and I knew at that point everything this article and American diet was a lie. I’ve been on keto for over 16 months. Down 50lbs. In 6 months. I am ripped. Haven’t lost any muscle mass. I eat greens protein and healthy fat. I whole juice to get macros and yes I add watermelon or berries fo palatability purposes. I still eat carbs just healthy choices. I’ve become carb tolerant.. your liver will produce all glucose without ever eating 1 carb. This is biased and poor representation of keto lifestyle. When your starving and no carbs to choke keto will still thrive on either or fuel.
Increases in cholesterol levels need discussion too. We do see temporary increases in cholesterol levels often as individuals transition onto a ketogenic diet. However, when you examine lipid particle size (a more important way to look at the cardiovascular risks), the risk pattern doesn’t seem to increase with a ketogenic diet. Harvard Health has written about lipid particle size here before: http://www.health.harvard.edu/womens-health/should-you-seek-advanced-cholesterol-testing-
The ketogenic (or keto) diet was initially designed to treat severe epilepsy in infants and children. As an intervention diet, it was intended to be administered for short periods of time under the supervision of a medical team. Now popular for it’s rapid weight-loss side effects, the diet has moved to the mainstream public as an alternative low-carb diet.
Sofia Norton is a driven, dedicated and team-oriented professional with more than 6 years of experience providing wellness and nutritional support in various capacities. After Sofia learned about "food deserts" as a kid, she became determined to devote her life to like to making healthy foods accessible to everyone, regardless of income or location. Sofia has traveled around the world, teaching nutrition to communities in extreme poverty. In her spare time, Sofia loves long bike rides and exploring local farmer's markets.
Earlier in this article, I briefly mentioned how consuming too much sugar can impair brain function and cause plaque build up in the brain. Many studies on Alzheimer’s disease patients agree with the biochemistry as well. In fact, A group of scientists reviewed the literature and concluded that “high carbohydrate intake worsens cognitive performance and behavior in patients with Alzheimer’s disease.” This means that eating more carbohydrates cause more problems in the brain. Will the opposite (eating fewer carbs) improve brain function?
I have great respect for Harvard Medical School. I notice that they support their readers posting comments and I am most appreciative of the article and all the many thoughtful comments by the readers. The readers seem to have the most expertise here and I hope that the doctor who wrote the article will think long and hard about the comments by readers. After 35 years of clinical practice in mental health, I notice that all issues of emotion involve medical issues, nutrition, and the gut bacteria. I would say that these issues and all of the executive brain functions seem to improve with ketogenic principles. For those that apply it in a flexible and smart manner, it appears to improve every area of their lives. I strongly encourage the author of the article to take one class via The Institute for Functional Medicine. If he is open to more learning he can take more classes and get certified. I’m sure a fine doctor, he will be an even better doctor and personally healthier, if he gets more training. Are we all open to new learning(especially us healthcare providers)?
Second point, I have never tried ketogenic dieting and also I did my calculations based on a 4:1 ratio and I was amazed at how much fat I would need to consume even at my size and the foods I would have to 1. Get rid of to achieve that and 2. Add in my diet to get there and , no thank you. My heart goes out to the families with children who do have to be on this diet.
Hi. I have been on the keto diet for 6 weeks and have not lost any weight but even more concerning, my gerd is much worse. I’m taking ppi’s just to stay on the diet. Constipation which has always been an issue for me is now much worse, hello laxatives! For these reasons, I have decided to go back to a more balanced diet leaning towards vegetarian. Keto works for some, I’m not one of them. I appreciate your info.
Test for allergies and intolerances. For suspected allergies and intolerances, It is best to try an allergy test and an elimination diet that removes all common allergens and intolerances (wheat, eggs, fish, dairy, nuts, peanuts, shellfish, soy, and nightshade vegetables) for a period of time (3-4 weeks). If you are noticing positive changes and want to start adding these foods back into your diet, choose one at a time and tread slowly. Take note of how you feel. If you are still feeling great, move onto the next one. If at any time you experience adverse reactions to a certain food, chances are you have an allergy or intolerance to it.
Additionally, you may find it difficult to eat adequate calories on a daily basis because fat is so filling. Some people even opt to fast for several hours each day. While this may help with weight loss, your body needs those calories for proper maintenance. Without them, it may turn to burning muscle for energy, and that can accelerate muscle loss.