Louella you are absolutely wrong. It’s actually funny to me that this dietitian talks about the keto diet to such an extent but neither you nor her ever mention Gluconeogenesis. Yes your brain has specific areas that can only use glucose, but the human body is a wonderful thing and can use a few different substrates to synthesize glucose without you ever having to eat it yourself. Look up Gluconeogenesis. Your body has the ability to convert the amino acids you find in protein into usable glucose for your brain. The fact that you don’t know this shows me how uneducated you are about the ketogenic diet in general. Perhaps you should read up on the subject before you start trying to sound like a scientist who clearly has no idea what she is talking about. Thanks.
All of our cells need fuel to function. This fuel comes from three sources: fat, carbohydrates and protein, called macronutrients. Too much protein without fat puts us at risk for a handful of complications, so protein can never healthily serve as a primary source of fuel. We are left then with fat and carbohydrates as the main providers of energy – the energy that allow us to do everything from breathing and blinking as we veg out on the couch to swimming the English Channel. Our cells’ preferred fuel comes from carbohydrates, which are easily converted to glucose, which, in turn, is readily converted to energy. This is why athletes “carb load” before they compete. Peak performance occurs when the body has plenty of glucose and glycogen stores available at hand. When glycogen runs out, that’s when the body turns to fat. When there is no more blood sugar for our cells to consume, they seek an alternative form of energy. This energy comes from ketones, which are compounds our body produces from stored fat. So a ketogenic diet is one that is high in fat and very low in carbohydrates, resulting in the production of ketones to be used for fuel instead of glucose.
In the first week, many people report headaches, mental fogginess, dizziness, and aggravation. Most of the time, this is the result of your electrolytes being flushed out, as ketosis has a diuretic effect. Make sure you drink plenty of water and keep your sodium intake up.6One of the fathers of keto, Dr. Phinney, shows that electrolyte levels (especially sodium) can become unbalanced with low carb intake.
If you haven’t already jumped on the keto diet bandwagon, I’ll give you a brief introduction. Basically, the ketogenic diet is a super high in fat (65-75% of your diet is fat), a super low carbohydrate (<5% of your diet) and moderate in protein (15-20% of your diet). Surely, not the most balanced of diets considering Health Canada   your diet should contain 10-35% of protein, 45-65% of carbohydrate and 20-35% of fat. So how to you meet that skewed macronutrient distribution? Well, you load up on keto diet staples like meat, fish, butter eggs, cheese, heavy cream, oils, nuts, avocados, seeds and low carb green vegetables. And you cut out all your go-to carb sources like grains, rice, beans, potatoes, sweets, milk, cereals, and fruits. These kinds of restrictive diets tend to make nutrition professionals like dietitians run for the hills but I’m going to give it my honest unbiased account.
Ketosis Isn’t Forever.  It’s recommended that you follow this diet to arrive at a state in which your body adapts to burning fat and glucose stores for fuel. Then you’ll want to take an occasional ketosis holiday, adding a serving of unprocessed, whole grains to allow your body to chance to work less hard. Staying in ketosis long-term—without breaks— can cause muscle aches, nausea, and fatigue.
3. Ketone bodies are NOT a better source of energy than glucose. Your body uses SO much more energy just to MAKE ketone bodies. Basically, your cells take in fats and turn these into Acetyl CoA in the mitochondria. In a NORMAL cell, this acetyl CoA would go through the Citric Acid Cycle and onto the Electron Transport Chain, making energy that can be used by ALL of your cells. ( In a cell that is in the state of Ketosis (AKA Starvation), the acetyl CoA is not used for the citric acid cycle, but is instead used to make the ketone bodies. The ketone bodies then make their way to the brain. Not to mention, gluconeogenesis is also occurring (at depleted rates at this point …. you know, because you’re running out of those scary glycogens.) And remember, gluconeogenesis is also energetically expensive, along with the production of ketone bodies. So all in all, you are losing energy by resorting to Ketosis.
What makes the the ketogenic diet unique among low-carb diets is that it’s characterized by a drastic reduction in carbohydrates (usually less than 30–50 grams per day, depending on individual goals) and also a significant increase in fats, as opposed to protein. The goal of the KD is to enter the metabolic state of ketosis, which happens after a few days of strict carbohydrate restriction.

Recommendations: If you have high levels of LDL particles and VLDL particles, consider adopting a carbohydrate-restricted diet. To optimize your LDL cholesterol levels, consider adopting a diet high in healthy monounsaturated fats and low-carb vegetables. Some examples of keto-friendly foods that are high in monounsaturated fats are olive oil, avocado, and macadamia nuts.
The keto diet involves getting up to 80 percent of daily calories from sources of healthy fat, a significant change for most of her patients who were accustomed to running on carbs, caffeine and sugar for energy. It became clear that something else had to be adjusted in order to prevent the side effects associated with the keto diet. This is when she came up with the idea to focus on restoring alkalinity first and foremost.

Also, to the author I do appreciate you stating you are bias up front, but I do get to indulge with some fruit/berries when I want. You dont give up everything forever but you learn to fit them into your macros. I have learned to make Keto ice cream and fat bombs if the urge comes along. I have learned to take keto friendly foods along to potlucks that everyone loves. Keto can be a way to follow forever but everyone has their own needs for their bodies. I am new to this but finding it easier and easier to remain keto
Overcoming multiple sclerosis: Tips for recovery from an MS attack Multiple sclerosis (MS) is a progressive disease that involves increasing weakness and other symptoms. MS is not usually the same every day, but flares, or attacks, occur, with times of remission in between. Get some tips on how to cope with a flare, how to recover, and how to reduce the risk of symptoms worsening. Read now

Eating the Wheat Belly way is rich, varied, and delicious! Get some additional inspiration for wheat/grain-free dinners with these recipes. This will also sign you up for the Wheat Belly newsletter featuring additional, delicious recipes and the latest information about new developments in the Wheat Belly lifestyle! Enter your name and email to get started!
In the last 15 years, about two dozen studies have been conducted on low-carb diets and all of the studies came out with one conclusion – the Ketogenic diet works! It is a much healthier and more effective option for weight loss compared with any high-carb calorie restricted diet. This article explores the numerous health benefits of ketogenic diet in addition to weight loss.
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.
The keto diet is notorious for delivering a quick initial slim down. That’s because carbs hold on to more water than protein or fat, says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center. So when you stop eating them, all that extra H2O gets released through urination. As a result, the scale might read a few pounds lower, and you may look a bit leaner.
All 83 subjects received the ketogenic diet consisting of 20 g to 30 g of carbohydrate in the form of green vegetables and salad, and 80 g to 100 g of protein in the form of meat, fish, fowl, eggs, shellfish and cheese. Polyunsaturated and monounsaturated fats were also included in the diet. Twelve weeks later, an additional 20 g of carbohydrate were added to the meal of the patients to total 40 g to 50 g of carbohydrate. Micronutrients (vitamins and minerals) were given to each subject in the form of one capsule per day (Table 2).
Finding keto-friendly foods can be difficult at social gatherings — so consider bringing your own snacks. “If I know the restaurant where I’m meeting my family or friends, I usually look through the menu in advance and see if there’s something I can eat,” says Lele. “Salads are generally safe, with ranch or another low-carb dressing and a non-marinated protein. There are a lot of hidden carbs in restaurant food!”
Then, a friend of mind told me about this supplement. She said that she had used it in the past and it had helped her greatly. Promising myself that this is the last supplement I am going to try, I placed an order for this product. When it arrived, I was pretty satisfied with the packaging. I read the using instructions and followed them for a week straight.
In the first few days of the keto diet, it’s not uncommon for people to experience the “keto flu,” a brief period in which you may have headaches, fatigue, confusion, and nausea. These symptoms are a sign that your body is making the switch from burning glucose (sugar from carbs) for energy to burning fat—a process called ketosis. The changeover can leave you feeling depleted for a day or two, but once you break through to the fat-burning phase, you may find you have much more energy and greater endurance. “You are able to do more without hitting ‘the wall,’ says Carrie Burrows, PhD, a health and fitness expert. “When we use fat as fuel, our endurance improves and is more sustainable.” That extra energy will carry over to your workouts, Dr. Burrows says. Here are more things you need to know before starting the keto diet.
Dr. Cabeca came up with the concept of combining an alkaline diet with a keto diet after weighing the benefits of very low-carb eating on one hand, with some of the negative feedback she was receiving from clients on the other. Although many of her clients experienced weight loss quickly and reliably while reducing their intake of carbs, many also reported dealing with side effects like nausea, fatigue and constipation due to the keto diet.

According to Dr. Sarah Hallberg, an advocate of diabetes reversal with dietary intervention, low-carb diets are the only ones that can possibly reverse this disease. Most studies examining the possibility of diabetes reversal focus on general exercise and reducing calorie intake. Nonetheless, these studies found that lifestyle changes normalize beta cell functioning, meaning reversal is possible.
Here’s why. All of these effects take time, but a reasonable explanation as to why the keto diet leads to rapid weight loss is due to the loss of water weight. One of the concerns with the keto diet is the loss of muscle mass and the depletion of glycogen stores. Glycogen, which stores our glucose, also stores water, so when stores are depleted, we flush out excess water. In other words, that rapid weight loss isn’t fat, it’s just water.
However, the lower calorie Keto Diet also features a reduction in fats as well. In doing so, this Keto Diet accelerates fat loss and is better suited for losing weight. After all, between 2 Ketogenic Diet types, with one having a higher caloric intake than the second, which do you think would be the better choice for weight loss? Obviously the lower calorie diet. By reducing fats, your caloric intake is also reduced. As a result, the dieter’s weight loss will occur more rapidly.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
Walking, stretching, or doing gentle yoga or other mind-body exercise should be fine and may even help you feel better. But when your body is already under stress from trying to adapt to a new fuel system, don’t place an additional burden on it by attempting any type of strenuous workout. Take it easy for the first few weeks and then slowly increase your exercise intensity.
Congratulations to you!! Keep up the good work. And, I have to say again, choosing the keto way of life as a type one diabetic is a lot easier than one would think, right?!. It is so rewarding, as you point out, and actually quite easy (lose the carb cravings and enjoy eating everything that you can!). I honestly feel more FREEDOM eating this way than I did eating the other way for 20 years and I love the normal sugars and better energy. Also the decrease in inflammation is awesome.

We use cookies and similar technologies to improve your browsing experience, personalize content and offers, show targeted ads, analyze traffic, and better understand you. We may share your information with third-party partners for marketing purposes. To learn more and make choices about data use, visit our Advertising Policy and Privacy Policy. By clicking “Accept and Continue” below, (1) you consent to these activities unless and until you withdraw your consent using our rights request form, and (2) you consent to allow your data to be transferred, processed, and stored in the United States.


However, the ketogenic principles can absolutely be abused. I’ve seen many people use this way of eating as an excuse to fill their plates almost entirely with bacon and butter from conventionally raised cattle. So make no mistake, an ideal ketogenic diet is a predominantly plant-based diet with healthy fats at its core. Eating a variety of whole foods that are high in healthy fats is essential to “doing keto” the right way.
Combine that with the fact that your body is excreting more water, and you have a potential recipe for clogged pipes. You can keep things moving by getting some fiber from keto-friendly foods like avocado, nuts, and limited portions of non-starchy vegetables and berries, says David Nico, PhD, author of Diet Diagnosis. Upping your water intake helps, too.

Such great info. Husband has been seizure free 11 months. Was having 2-3 per month. Learning new and great awesome recipes. There is one side affect, I have lost 40#, our daughter, has lost 70#. However, my husband has not lost any weight. His body was at the correct weight before we started. My goal is not weight loss, that’s just lagniappe, my goal is better health. This is such an awesome journey.
8. Avoid milk. First of all, milk is difficult to digest, because it does not contain the “good” bacteria which is usually eliminated during pasteurization and may also contain hormones. Secondly, milk is considerably high in carbs. When you have to take coffee or tea, replace the milk with cream. You could have a little amount of raw milk but bear it in mind that it could bring it extra carbs.
Here’s why. All of these effects take time, but a reasonable explanation as to why the keto diet leads to rapid weight loss is due to the loss of water weight. One of the concerns with the keto diet is the loss of muscle mass and the depletion of glycogen stores. Glycogen, which stores our glucose, also stores water, so when stores are depleted, we flush out excess water. In other words, that rapid weight loss isn’t fat, it’s just water.
Ben Tzeel is a Registered Dietitian and Certified Strength and Conditioning Specialist (CSCS), holding a Masters in Nutrition from the University of North Carolina at Chapel Hill.Ben has lived with Type 1 Diabetes since 1999 and has never allowed it to hold him back from achieving his goals. He is a published fitness model and author who writes about exercise, nutrition, and diabetes.
The crazy thing is it is not hard, if it matters. Sure I can see it being hard for someone who does it to lose weight, then when they get closer to their ideal, they want to have treats, etc. Well, for a type one diabetic there’s no end in sight, this is it, and it’s a relatively complication free life (many people reverse their complications when they bring their A1C down to normal) vs. one with inevitable complications. So, perhaps it was too hard for you after a year (you didn’t say, but I assume you are not a type one diabetic), but that is a choice you can make. Not I.
Josh Axe, a doctor of natural medicine and clinical nutritionist, estimates that about 25% of people who try a ketogenic diet experience these symptoms, with fatigue being the most common. “That happens because your body runs out of sugar to burn for energy, and it has to start using fat,” he says. “That transition alone is enough to make your body feel tired for a few days.”
One of the keto researches commented, (I think it was Steve Phinney) that change will come about only because enough of the the public will be become educated about this and will demand that the ADA change their recommendations because those recommendations are just wrong. What is the proof they are wrong? If you eat 45-60 g of carb daily, you will continue to have diabetes, and the epidemic will continue as it has for the last 25 years.

The ketogenic diet may seem like the Jekyll to the Hyde-like low-fat craze of the 1990s. The bulk of current research finds that the middle ground between the two extremes is more beneficial for overall health. Make it easy for yourself: Eat at least two servings a week of fatty fish (salmon, sardines, mackerel) and cook with a variety of quality fats (olive oil, canola oil, avocado oil) throughout the week.
What makes the the ketogenic diet unique among low-carb diets is that it’s characterized by a drastic reduction in carbohydrates (usually less than 30–50 grams per day, depending on individual goals) and also a significant increase in fats, as opposed to protein. The goal of the KD is to enter the metabolic state of ketosis, which happens after a few days of strict carbohydrate restriction.

In a recent study in the Journal of Sports Medicine and Physical Fitness, Weiss and his colleagues found that participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet, compared to those who’d spent four days on a high-carb diet. Weiss says that the body is in a more acidic state when it’s in ketosis, which may limit its ability to perform at peak levels.


Eating in a restrictive way can be socially isolating, Brown says. "You may avoid parties and other gatherings because you may worry about what food will be available for you, or even what foods may tempt you. Having to plan and control what you are eating so closely may lead to increased anxiety and stress. And who doesn't want to enjoy a beer with a friend or a piece of cake on your birthday?" As you probably know, emotional well-being and physical health are closely linked, which is all the more reason to choose foods that make you feel good both mentally and physically. If keto does that for you, great! But if it doesn't, know you're not alone.
×