We all have different meanings for “quality of life” for me it means feeling good, with energy, no bloating, no heartburn, on my weight, normal glucose levels… for you it means having “white stuff” to eat, enjoy it while you eat it and then feeling bad about it, ’cause if you’re a diabetes educator you know (or at least you should) the harm it does to your body! I’m glad no one believed this biased article! It means everyone out there know what is real and what is not…
Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there.4If you want to learn more about ketosis and the scientific process around it, you can visit a very in-depth discussion about on Dr. Peter Attia’s website. Here’s the bottom line on what you need to do, ordered in levels of importance:
The keto diet also appears to help induce autophagy, which helps clear damaged cells from the body, including senescent cells that serve no functional purpose but still linger inside tissues and organs. In animal studies when rats are put on the ketogenic diet, autophagic pathways are created that reduce brain injury during and after seizures. (21)
This article is a perfect example of the misinformation regarding diabetes and insulin resistance. The authors stance against the ketogenic diet is a simple, “its just too hard, I cant live without fruit.” She projects her lack of willpower to her audience. Ketogenic diets are a great way to reduce insulin levels and get to the root of the problem.
After reading that article I have to say that the “USC experts” are full of it. It’s the usual scare stuff that the mainstream docs and dietitians trot out to attempt to discredit LCHF and keto diets. There’s no reason why a keto diet should be any worse for bone health than any other diet provided it has adequate calcium, phosphate and Vit K2 and you have good Vit D levels. As for the recommendations of dietitians – eat lots of healthywholegrains and “vegetable” oils but no saturated fats – we know what the long-term results are of that: diabetes, heart disease and osteoporosis.
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.
In general, men tend to do better on a long term ketogenic diet than women do. From my own research and experimentation, women can follow a keto diet, but with some adaptions. Most women will do well with a cyclical ketogenic diet when they stay on ketogenic diet most of the time and eat starchy carbohydrates occasionally to spike calories and carbs.
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I came here to say similar things, OP. Whoever wrote this article obviously has an agenda and is conveniently over-looking evidence and stories from people like you. I especially like the part where she claims keto isn’t sustainable because “Oh My God, I can’t not like eat bread, like for the rest of my life, lol” and “YOU’LL GAIN ALL THE WEIGHT BACK IMMEDIATELY IF YOU HAVE A CHEAT DAY!!” This article was a great laugh. I came here to get educated but am quickly learning you can’t always believe what a random dietician says on the internet. Happy KETO and congrats on your success!
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.
It may seem unusual that a diet filled with fats could be a positive for your heart, but that’s exactly what Dr. Phinney suggests. “In the one-year study, 22 of 26 cardiovascular risk factors significantly improved. Most notably, these patients experienced a mean fasting triglyceride reduction of 24 percent, an 18 percent increase in good HDL cholesterol, and significant reductions in both systolic and diastolic blood pressure.” For all of these findings, Dr. Phinney notes that research into the benefits of keto is still in its earliest stages. “The fact is, there is not yet any long-term, peer-reviewed data that connects some of these improvements to nutritional ketosis,” he says. Read more about the 11 hidden dangers of the keto diet.
It’s very good info. Thanks. I have been doing Ketogenics for a few weeks and feel great. I really like the idea of adequate protein and not all you can eat. Now I have my husband on it and some relatives. I have been reading some good and bad articles cause now I feel responsible for all of them and what if I’m wrong and they have problems? But, I really liked your article and feel better. Thanks for busting some myths!
As far as the the Ketogenic Diet goes, it is a very personal decision between you and hopefully your physician. I would just recommend working closely with your physician for all the recommended lab tests to make sure you remain healthy while on the diet. That’s really the goal of any “diet” anyway, right? To get healthy? This is why we normally always recommend moderation with everything…moderation in the foods you eat along with moderate amounts of exercise equals a healthy lifestyle that will prevent diabetes or help you control your diabetes if you already have it.
Compared to other diets, the keto diet actually has positive effects on appetite control. A major reason that people tend to lose weight and reduce their risk for certain diseases on the KD is because ketosis causes a decreased appetite, thanks to lowering hunger hormones such as ghrelin. It does this even while not negatively affecting levels of leptin, another hormone that regulates appetite, food intake and body weight. Having adequate leptin levels signals to the body that its energy needs are being met and makes weight loss possible.
One way to find out if the keto diet is not be ideal for your cardiovascular health is by checking if your total-to-HDL cholesterol ratio is above 4 and/or your LDL-P remains high or increases after starting the keto diet. If this is the case for you, then you may fare better with a low to moderate fat diet with plenty of whole foods, fiber, monounsaturated fats, polyunsaturated fats (especially omega 3s), and limited saturated fats.
Our bodies run well on glucose (carbs)–they give us the necessary energy we need to function on a daily basis. When our body doesn’t get enough glucose (either because we’re cutting carbs too low, OR we haven’t eaten in too long), our body kind of freaks out and looks for other forms of energy to satisfy that role. That’s where the fat comes in. Without carbs, our insulin levels drop and fat is released from our cells. The fat overwhelms the liver which turns it into ketones, our body’s second choice to carbs for energy.
If you experience symptoms like fatigue, intense hunger and cravings, light-headedness, or heart palpitations, this may be a sign your blood sugar has dropped too low. Use a blood glucose monitor to track your body’s response to the diet change and make sure your body is adapting properly. If necessary consult your physician for necessary medication changes.
The keto diet is known for helping people lose a few pounds very quickly, says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center. Carbs hold on to more water than protein or fat, so when you stop eating them, your body releases all that extra H2O by making you pee more. As a result, the scale might read a few pounds lower, and you may look a bit leaner.
This process of burning fat provides more benefits than simply helping us to shed extra weight — it also helps control the release of hormones like insulin, which plays a role in development of diabetes and other health problems. When we eat carbohydrates, insulin is released as a reaction to elevated blood glucose (an increase in sugar circulating in our blood) and insulin levels rise. Insulin is a “storage hormone” that signals cells to store as much available energy as possible, initially as glycogen (aka stored carbohydrates in our muscles) and then as body fat.
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.
This plan entails eating about 120 grams of protein per day (or four 4-ounce servings of meat, fish or poultry) and around 130 grams of fat per day. Carbs are still restricted to less than 10% of daily calories. But many people find this modified keto diet easier to follow, because it allows you to eat more protein and less fat than the standard keto diet. The caveat is that this approach may not result in ketosis, because like carbs, protein can be converted into glucose for fuel. But the high-protein keto diet will generally result in weight loss.
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.
While many of the problems that develop with prolonged ketosis may be addressed simply by minding intake of prebiotic fibers, not all are, such as selenium deficiency and stunted growth. (Note that the ideal intake of prebiotic fibers, the level we aim for in Wheat Belly and Undoctored programs, is 20 or more grams per day.) Some have argued that higher beta-hydroxybutyrate ketone levels that develop with a ketogenic diet is all you need to do to maintain healthy bowel flora, but this is a huge extrapolation that does not make sense in light of the newest insights into the microbiome and its metabolites. It ignores the role of hundreds of other microbial metabolites that are required and/or produced that are changed with prolonged deprivation of prebiotic fibers. Also, some have blamed the adverse long-term effects in kids on the seizure medications they take, but the side-effects of, say, drugs such as tegretol, valproic acid, or topiramate do not include the above phenomena.
The keto diet is often called a fad diet. Make no mistake: it is. But unlike other trendy diets, the keto diet is unique because it actually pushes the body into an alternate, natural metabolic state called ketosis. When this happens, you can reliably expect a few negative side effects, notably those that come with the "keto flu." But other side effects emerge only when people implement the keto diet poorly, typically by failing to eat balanced, nutrient-rich foods as a part of a high-fat, low-carb diet.
I must note here, that as a nutrition professional who has worked in pediatrics and seen children who must follow this diet, it is incredibly challenging for both the child and family. Most people who must follow this diet for therapeutic medical reasons have trouble actually reaching ketosis with diet alone, and need to drink poor-tasting formula drinks to keep their carb-to-fat ratio in tight control. Many of these individuals must follow this way of eating to survive or have any sort of quality of life.
Unless you’ve already been eating a paleo or primal diet and are somewhat keto-adapted (burning ketones for fuel), it is a good idea “reset” the body in order to regain the metabolic flexibility to go into ketosis or even stay in ketosis despite eating some carbohydrates. Intermittent fasting is one efficient way to do this. During a water fast, ketosis can occur in days instead of weeks or months and often sustains for a while after the fast.
Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors.
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.
If you want to use a ketogenic diet as a health tool, it would be wise to do so for no more than a few weeks at a time, as nobody knows how long is too long. And, of course, the period of time during which ketosis is safe can vary from individual to individual. Breaking ketosis is as easy as upping protein intake or having a glass of wine or whole piece of fruit.
In the present study, a control population on a low fat diet was not included due to the difficulties in recruiting subjects for a control group. However, several studies (63,64) with appropriate control groups that compared the effect of a low fat diet with a low carbohydrate ketogenic diet have recently been published. In this regard, these two recent studies are comparable with the present study. Brehm et al (23) showed that obese women on a low carbohydrate ketogenic diet lost 8.5 kg over six months compared with 4.2 kg lost by those in the low fat diet group (P<0.001). Twenty-two subjects from the low carbohydrate ketogenic diet and 20 subjects from the low fat diet completed the study, with both groups reducing their energy intake by approximately 450 kcal from the baseline level. In another study performed in 132 severely obese subjects for six months (24), there was greater weight loss in the low carbohydrate ketogenic diet group than in the low fat diet group (5.8 kg versus 1.9 kg, P=0.002). Both of these studies support the findings presented in the present paper.
But wait, there’s one loophole. Have polycystic ovary syndrome (PCOS)? Then the keto diet may help regulate your periods. “Women with PCOS have high insulin levels, which cause sex hormone imbalances,” notes Yawitz. In a small study published in the journal Nutrition & Metabolism, subjects with PCOS following a ketogenic diet for six months noted improvements in their menstrual cycles — and a small number of women became pregnant, overcoming previous infertility obstacles. “This study was very small, so we can’t make recommendations for all women with PCOS based on its findings,” says Yawitz. “And really, any diet that leads to weight loss should help in PCOS.”
And that’s the kicker -- most people “going keto,” may not actually be following a true ketogenic diet since it’s hard to know for sure if your body’s in ketosis. Mancella explains that the only formal and valid method of determining if your body is in ketosis is if there are ketone bodies being excreted in your urine. “There are strips for purchase at local drug stores that are available to determine this,” she says. “Otherwise, we’re not actually sure if we’re in ketosis, and we’re just following a ‘low carbohydrate’ diet.”
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.
Eating a keto diet can have some short-term health perks. But in the long run, it also has the potential to create some serious health problems. That’s why many experts say you shouldn’t attempt it on your own. “In general, if a person follows a ketogenic diet, they should only do so for a brief time and under close medical supervision,” says Hultin.
Many people and even some doctors confuse nutritional ketosis with (diabetic) ketoacidosis. Ketoacidosis occurs in uncontrolled diabetes when the pancreas cannot secrete enough insulin to exert its action in cells, so blood glucose levels and blood ketones both skyrocket to dangerously high levels. Ketoacidosis has nothing to do with nutritional ketosis which is when ketones are produced from all the dietary fat you’re relying on and can thus keep your blood sugar levels under control at low and stable levels.
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.