Avocados are the poster child of “good fats.” This type of fat, often found in plant-based foods, can be separated into polyunsaturated fats (found in fish and walnuts) and monounsaturated fats (found in avocados, flaxseed oils, nuts and seeds). There’s evidence that replacing saturated fats with “good” unsaturated fats can lower the risk of heart disease and help prevent insulin resistance.4
The Service offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
Jake said that he was sceptical of this paper as it didn’t accord with his experience of epileptic kids on keto diets. He approached the principal investigator asking to get the raw data and was refused. The study was only for 12 months and didn’t follow the kids to maturity. Jake said it’s well-known that chubby kids develop faster than skinny kids but that doesn’t determine their ultimate height and that the study didn’t address that issue. He said that until they release the data he just regards it as anti-keto propaganda”
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.
And science is now catching up, this review paper on ketogenic diets   as a form of cancer therapy concluded: “Although the mechanism by which ketogenic diets demonstrate anticancer effects … has not been fully elucidated, preclinical results have demonstrated the safety and potential efficacy of using ketogenic diets.. improve responses in murine cancer models”
Certain Cancers Keto may be used in combination with chemotherapy and radiation, some studies have suggested, including one published in November 2018 in the journal Oncology. (12) But ultimately more studies are needed to determine if keto can play a role in cancer therapy, and patients should not use it as a stand-alone treatment or without a doctor’s consent.
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.
In another study on women, researchers confirmed that the ketogenic diet resulted in favorable changes in LDL particles consistent with lower cardiovascular disease risk. However, the total LDL cholesterol did not change. This is why it is important to test the levels of different LDL particles. Looking at the LDL number itself may be misleading, especially on the ketogenic diet.
In addition, on the day the diet was initiated, diabetes medications were reduced – generally, insulin doses were halved, and sulfonylurea doses were halved or discontinued. Due to the possible diuretic effects of the diet soon after initiation, diuretic medications were discontinued if of low dosage (up to 25 mg of hydrochlorothiazide or 20 mg of furosemide) or halved if of higher dosage. Participants were also instructed to take a standard multivitamin and drink 6–8 glasses of water daily, and were encouraged to exercise aerobically for 30 minutes at least three times per week.
But beyond that, experts aren't convinced that the keto diet has any other scientifically-proven health benefits. In fact, it may have some distinct downsides. If you follow the keto diet incorrectly, for example (like by eating lots of saturated fats, versus healthy unsaturated fats), you're at risk of raising your cholesterol levels. “The best strategy to keep your heart healthy is to get as much fat as possible from unsaturated sources such as olive, avocado and canola oils, nuts, seeds, avocados, and olives," says Ansel.
Type 1 diabetics, for now, nearly always need some insulin. How much they need and how effective the exogenous insulin is at controlling their blood sugars largely depends on how well they followed a well-formulated low-carb or ketogenic diet. What it comes down to is that the diet allows you to deal with the easier task: covering your basal insulin needs. Off the diet, people are faced with the harder task: covering basal insulin needs + those arising from carby foods.
Keto-adaption is a state, achieved through significant reduction of carbohydrate intake (typically to less than 50 grams per day), where the body changes from relying on glycogen as its main source of energy to relying on fat.  Specifically, the brain shifts from being primarily dependent on glucose, to being primarily dependent on beta-hydroxybutyrate.  This has nothing to do with what a diabetic patient is experiencing in DKA, but does illustrate how poorly informed and quick to react the medical community is.   DKA and nutritional ketosis (or keto-adaptation) have as much in common as a house fire and a fireplace.
Weight loss isn't the only benefit of this way of eating. Here is a piece from my friend Sybille Bellamy. We each have a child with Angelman Syndrome, which can lead to seizures. Our children not only have a better life on Ketogenic foods, but their brain function has also improved. Studies show similar benefits for people with epilepsy. Ketogenic diets may also help children on the autism spectrum.
Now, I know what you are going to say, “I can take a break from the diet anytime.” What do you think happens when you take that “break”? As soon as you start consuming a normal amount of carbohydrates again, you immediately go out of ketosis or the fat burning state, and your body starts storing fat again immediately. In other words, you immediately start gaining weight. So whatever weight you lost on the diet, you gain back right away. How healthy do you think it is for your body to be in a starvation mode, then in a feeding frenzy, making up for lost time?
Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.
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.
Insulin resistance is caused by several mechanisms, one of which is chronically elevated insulin levels. So what increases insulin levels? Mainly sugar. A poor nights sleep can do it too, but sugar is a big one. This can be sugar that is part of our diet or carbohydrates that are broken down to glucose or other simple carbs. Proteins put together with fats can also be converted into sugar, a process called gluconeogenesis. However, it is really the effect of dietary refined sugars and starches (flour) causing blood sugar and insulin spikes (not protein). These insulin spikes from added sugars and flour are then often followed by a blood sugar crash, leading to a sense of discomfort, even sweating, and usually a craving for more high-carb foods.
A huge concern with the keto diet is the maintenance and potential loss of muscle mass. Many people will just think: hey, dummy, then just eat more protein. However, some research has shown that even if your protein intake remains constant, a low carb diet may promote muscle loss. A study from the Netherlands confirmed these findings. In the study, participants were given three diets (high carb, moderate carb, low carb) and moderate protein. The study found that those following a low carb diet experienced increased muscle breakdown. This is because when we eat carbohydrates, we produce insulin which promotes muscle growth. This is why athletes depend on carbohydrates (along with protein) to fuel their performance. When we eat carbs, the insulin release “unlocks” our muscles to let the protein in so it can do its job at building our muscles. So, when we skip the carbs all together, muscle glycogen stores get depleted, we lose out on those muscle building opportunities. Forget about high intensity training. A depleted glycogen store also means our workouts will suffer because we just don’t have enough oil left in the tank. This was a again suggested in the recent review looking at many ketogenic studies. The studies found that there was greater lean body mass loss in the ketogenic groups compared to the other diets being studied.
Slightly increase carbs. If you wait a few more weeks and still have trouble with the ketone smell, you might consider eating slightly more carbs to reduce the ketosis. Try increasing to between 50 and 70 grams per day. You might also try combining this with intermittent fasting, such as only eating within an 8-hour window, to maintain the benefits of ketosis without the side effect of fruity breath.
I’m following the ketogenic diet and I find it very easy, pleasant and varied. I can even say that my diet today is more varied than the previous one. I do not intend to leave this diet and I cannot really see why. My initial focus was not to lose weight, I’ve always been lean, but to feel better, well disposed. And I got it! I am very pleased, I have read a lot about it (including scientific literature) and I have influenced other people who need to lose weight or improve some aspects of their health. But from the beginning I went on my own way, without the help of a nutritionist because I did not want to suffer the influence of others’ ideas.
There is one precaution with keto and children who are under their ideal weight, though, and you will need to decide if the risks outweigh the benefits – being in ketosis is a natural appetite suppressant.  This will vary from person to person for how much this affects them, but if your child seems even affected by this appetite suppressant property, you may find that the GAPS or SCD diets are a better fit for healing the gut and encouraging weight gain. 
Carbohydrate facts: Simple = bad, complex = good? Carbohydrates provide energy for the body, but the health benefits they offer depend on the type of carbs we consume. Complex carbs, found in brown rice, for example, contain more nutrients than simple carbs, such as white rice. Refined carbs, such as sugary drinks, are best avoided, as their nutritional value is low. Read now
It is important to point out however, that type 2 diabetes also improves during any form of caloric restriction and it is likely that a keto diet is not unique in that aspect, rather it is causing a caloric deficit by severely restricting carbohydrate intake. We have helped numerous clients lose fat while on a moderate carb intake in a caloric deficit.
Mastering Diabetes: Studies conducted in tens of thousands of people over 5+ years indicate that low-carbohydrate diets increase your risk for cardiovascular disease, hemorrhagic stroke, hypertension, atherosclerosis, diabetes mortality, obesity, cancer, and all-cause mortality (premature death). No matter how you slice it, low-carbohydrate diets trick patients and doctors into believing that ketosis is an excellent long-term dietary strategy, when in reality the consequences can be disastrous.
Until recently, ketosis was viewed with apprehension in the medical world; however, current advances in nutritional research have discounted this apprehension and increased public awareness about its favourable effects. In humans, ketone bodies are the only additional source of brain energy after glucose (23,24). Thus, the use of ketone bodies by the brain could be a significant evolutionary development that occurred in parallel with brain development in humans. Hepatic generation of ketone bodies during fasting is essential to provide an alternate fuel to glucose. This is necessary to spare the destruction of muscle from glucose synthesis.
During the first few weeks of the ketogenic diet, the body has to go through the "metabolic shift," as Dr. Mauro DiPasquale calls it. While going through this, the body will experience a small degree of fatigue, brain fog, and even dehydration due to the increased water loss associated with ketoic-induced diuresis and water loss from depletion of glycogen stores.
The backbone of a keto plan is its extraordinarily high fat content, making up 65 to 80 percent of calories daily. Protein—which can raise blood glucose, though not as much as carbohydrate does—makes up 15 to 25 percent of calories on the keto diet. And carbs are even more heavily restricted to just 5 to 15 percent of calories. That’s only about 20 to 50 grams a day (compared with the average 245 grams daily), or the amount in a small apple or a cup of cooked brown rice, respectively.
I had type 1 diabetes for 30+ yrs; CKD/ESRD x8 yrs and did peritoneal dialysis for 5 yrs before getting a kidney pancreas transplant nearly 5 years ago. Then had a below knee amputation and a rather sedentry life since-need to lose weight. Is this a safe diet for me? I am terrified of ketosis (DKA nearly killed me when i was 12 yrs old) so anything messing with stuff like that really makes me nervous. TIA!
“Rapid, significant weight loss is a common side effect of the keto diet because of the water losses that occur as carbohydrate stores are depleted,” says Clark. In a study in the American Journal of Clinical Nutrition, obese men following a modified version of the ketogenic diet, with high protein and low carbs, lost about 14 pounds in one month, compared with the control group, which lost about 10 pounds on a high-protein, medium-carb diet.
Sleep improvements are a bit more of a mystery. Studies have shown that ketogenic dieting improves sleep by decreasing REM and increasing slow-wave sleep patterns. While the exact mechanism is unclear, it likely is related to the complex biochemical shifts involving the brain’s use of ketones for energy combined with other body tissues directly burning fat.
The average American eats entirely too much sodium, but on the keto diet, you may struggle to eat enough. “One main concern from a dietary standpoint is an increased risk of dehydration and hyponatremia (low blood sodium), especially when exercising intensely in hot environment,” Fisher says. Low levels of sodium in your body can lead to leg cramps, decreased energy, confusion, and even vomiting. “Add a pinch of salt to every meal,” Dr. Petre says. Sea salt is recommended, as it also provides some traces of minerals. Add a pinch to any one of these 10 keto recipes that are so good they’ll make you forget you’re on a diet.

On a low-carb ketogenic diet, your largest dietary food source should be healthy fats. Make sure to choose fats from a variety of sources, including oil, butter, fish, nuts, and seeds. Your body needs the different nutrients each type supplies. No more low-fat or non-fat foods! Remember: Not all fat is bad. Healthy fats are non-hydrogenated, cold-pressed, and plant- or seed-based.
Something that makes the keto diet different from other low-carb diets is that it does not “protein-load.” Protein is not as big a part of the keto diet as fat is. Reason being: In small amounts, the body can change protein to glucose, which means if you eat too much of it, especially while in the beginning stages, it will slow down your body’s transition into ketosis.
Figuring out a diet that fuels our body’s needs and keeps us healthy without sacrificing taste is a daunting task for anyone. Factor in diabetes and this task can suddenly seem like an insurmountable obstacle overcome only by the most health-conscious fitness guru. Some diets are clearly fads, popping up into existence seemingly overnight, selling books and recipes and often food itself, only to fade into the twilight and be overtaken the next day by yet another set of guidelines by which we are to become, optimistically, the best self we can be.

The keto diet dates back to the 1920s, explains Michelle Hyman, MS, RD, CDN a registered dietitian at Simple Solutions Weight Loss. "The original keto diet was designed for patients with forms of epilepsy that were resistant to standard treatments. The macronutrient breakdown was designed to mimic the fasting state — which seemed to help with relieving seizures — yet provide energy and nutritions to function," Hyman says.
Test ketones in the late morning or afternoon. Blood and urine ketones are usually lowest right after waking up. Try testing later on, preferably a few hours after eating. Even if you’re only in ketosis for a portion of the day, you’re still getting some benefits, as discussed in this talk by Dr. Steve Phinney: Achieving and maintaining nutritional ketosis.

Hello everyone. I was diagnosed as a diabetic in 2010. I followed the ADA diet while taking metformin and lnsulin and could never get by glucose readings below 135. Most mornings it was at 175 or higher. In mid 2017 I had to find a new doctor. I ran out of meds in Semtember of that year but could not find a doctor due to not accepting new patients and or my health insurance. I broke my foot at work on the last workday in December. Was instructed to stay off foot for 6 to 9 months . In the mean time I finally got to see my new family practitioner on March 28 2018. Represcribed meds and ordered blood work. A1c was ar 14.1. With my new glucose meter my readings were 375. Due to basically being bedridden while my foot heals I was concerned about diabetic complications an weight gain as I was already overweight. After doing research online I learned about the keto diet. I began the diet on 3/29 /2018 along with intermittent fasting. I weighed 265#. As of 4/26/2008 I am at 245#. My glucose readings have been on average 73 to 98 and a couple of times 111. I stopped all my medication about a week ago just to see if they would increase. They have not so far and I check 4 times daily. I sleep better and do not crave sweets. I feel full . The first two weeks were tough but now I can go 2-3 days without being hungry. I am looking forward to the results of my next blood test in June. This diet fits my circumstances and I do plan on to exercise when I am able to. I want to reach my weight to height ratio also. When I achieve this goal I may tweak my diet at that time but for right now that is what is working for me. I may never be able to eat some of the things I used to but considering the complications of diabetes it is one hell of incentive for willpower to stay on the diet.I will repost again after my next blood test or if there are any significant changes.
Longer-term studies conducted on animals have shown the KD may be associated with some adverse events. For example, in rodent studies, some will develop nonalcoholic fatty liver disease (defined as liver damage that is not due to excess consumption of alcohol, viral or autoimmune causes, and iron overload ) and insulin resistance when put on the keto diet long-term. Other studies suggest that some individuals may be predisposed to heart-related problems if they eat a very high-fat diet for an extended period of time.
Now, there’s even evidence that a low-carb, high-fat regimen (as the keto diet is) helps you live longer, compared to a low-fat diet. In a study by the medical journal The Lancet that studied more than 135,000 adults from 18 countries, high carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction or cardiovascular disease mortality.
In a March 2018 blog post, Dr. Ede provides a range of very helpful tips for anyone already on mood-altering or psychiatric medications who want to try a ketogenic diet, such as how to talk with your psychiatrist or mental-health provider and what laboratory metabolic tests the doctor should order to help monitor your response to the diet. Most importantly, she provides details about some specific medications — notably specific antipsychotic medications, anticonvulsant medications, and lithium — that should be carefully monitored.
But your heart health might depend on what you actually eat. Research published in the New England Journal of Medicine suggests that low-carb diets based mostly on plant sources of fat and protein (like avocados or nuts) can lower heart disease risk by 30 percent. But those benefits didn’t hold for people who ate mostly animal-based proteins and fats. (Think: bacon, butter, and steak.)
The mean initial weight of the subjects was 101.03±2.33 kg. The weight decreased significantly during all stages of the treatment period. The body weights at the eighth, 16th and 24th week were 91.10±2.76 kg, 89.39±3.4 kg and 86.67±3.70 kg, respectively (Figure 1). Similar to the loss in body weight, a significant decrease was observed in the BMI of the patients following the administration of the ketogenic diet. The initial BMI, and the BMI after the eighth, 16th and 24th week were 37.77±0.79 kg/m2, 33.90±0.83 kg/m2, 33.24±1.00 kg/m2 and 32.06±1.13 kg/m2, respectively (Figure 2).
"The diet was introduced in the 1920s as a way to treat epilepsy and then sort of fell out of popularity with the introduction of anti-seizure drugs," Turoff says. What's more, ketosis (the goal of keto, a state where the body uses fat for energy instead of carbs) is something seen in people during periods of starvation—including in people with anorexia nervosa. "The body is deprived of carbohydrates and thus has to turn to ketone bodies as a fuel source," Turoff explains. "People really need to understand that it's not just a low-carbohydrate, high-fat diet—it actually changes the way your body uses fuel."
You work out for a few months and get in shape and fall back to the old habits because you were not conditioned mentally, only physically. Physical fitness is only a part of journey, fitness is over 75% percent mental. Gyms, nutritionists, and personal trainers give most people a temporary Band-Aid but never address the actual issue. The 3-Week Ketogenic Diet includes secret mindset strategies to make your journey so much easier.
Obesity has become a serious chronic disease in both developing and developed countries. Furthermore, it is associated with a variety of chronic diseases (1–4). It is estimated that in the United States alone approximately 300,000 people die each year from obesity-related diseases (5,6). Different methods for reducing weight using reduced calorie and fat intake combined with exercise have failed to show sustained long-term effects (7–9). Recent studies from various laboratories (10,11), including our own (12), have shown that a high fat diet rich in polyunsaturated fatty acids (ketogenic diet) is quite effective in reducing body weight and the risk factors for various chronic diseases. The ketogenic diet was originally introduced in 1920 (13). In this diet, the fat to carbohydrate ratio is 5:1. While there was a significant decrease in the weight of obese patients who were on a ketogenic diet (12), the reverse occurred when the diet changed to one high in carbohydrates (14).
I am a 7 year stroke survivor that is partially paralyzed from the stroke. I work part time and while working I walk at least 2 miles at work three to five times per week, but I can only walk 1 mph if even that speed. Which I know average speed is 3 mph when walking. I am 40 pounds overweight due to not being to do cardio workouts. I take aspirin daily as a blood thinner. I have considered getting on the keto diet. I drink sweet tea and one dr pepper per day along with coffee and water. I talked to my dr about this diet all he could tell me was he hasn’t researched it enough but knew of someone that lost weight on it. For my health I need to maintain a healthy weight and not be overweight. I have a b12 deficiency along with folic acid. I have not been taking any supplements for either.
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