Achieve Your DESIRED BODY COMPOSITION
Without Depriving Yourself or Going Hungry
By Becoming a FAT BURNING MACHINE
So while the keto diet can result in weight loss, it can also cause nausea, fatigue and constipation. The top way to combat such side effects for women is to try an alkaline ketogenic diet. For some women (and men), the key is to reach an alkaline pH first before beginning keto in order to prevent feeling agitated, anxious, uncomfortable or overly hungry.
The benefits of a ketogenic diet sound great but many of us still have concerns about the safety of eating such a high amount of fat each day. There are also common questions about the dangers of high ketone levels or effects on blood tests or dealing with the keto-flu symptoms.
^ a b c d e Zupec-Kania B, Werner RR, Zupanc ML. Clinical Use of the Ketogenic Diet—The Dietitian’s Role. In: Stafstrom CE, Rho JM, editors. Epilepsy and the ketogenic diet. Totowa: Humana Press; 2004. p. 63–81. ISBN 1-58829-295-9.
We’ve discussed why the keto diet is beneficial for fat loss, but another way it can contribute to weight loss is by balancing your blood sugar levels, which reduces cravings for carbs (24). Since high fat foods are also richer and more satiating than carbs, they also fill you up in smaller portions, further leading to weight loss.
The ketogenic diet achieved national media exposure in the US in October 1994, when NBC’s Dateline television programme reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams. The two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies. Abrahams discovered a reference to the ketogenic diet in an epilepsy guide for parents and brought Charlie to John Freeman at Johns Hopkins Hospital, which had continued to offer the therapy. Under the diet, Charlie’s epilepsy was rapidly controlled and his developmental progress resumed. This inspired Abrahams to create the Charlie Foundation to promote the diet and fund research. A multicentre prospective study began in 1994, the results were presented to the American Epilepsy Society in 1996 and were published in 1998. There followed an explosion of scientific interest in the diet. In 1997, Abrahams produced a TV movie, …First Do No Harm, starring Meryl Streep, in which a young boy’s intractable epilepsy is successfully treated by the ketogenic diet.
Carcinogenesis is a complex process involving multiple sequential mutations, which occur randomly in the DNA of normal cells over many years, even decades, until finally specific genes are mutated and cell growth becomes out of control resulting in the full neoplastic phenotype and often metastasis. There is evidence that hyperinsulinaemia, hyperglycaemia and chronic inflammation may affect the neoplastic process through various pathways, including the insulin/IGF-1 pathway, and most cancer cells express insulin and IGF-1 receptors. Insulin has been shown to stimulate mitogenesis (even in cells lacking IGF-1 receptors)50 and it may also contribute by stimulating multiple cancer mechanisms, including proliferation, protection from apoptotic stimuli, invasion and metastasis.51 The IFG1/insulin pathway may also enhance the promotion and progression of many types of cancer cells and facilitate cancer diffusion through angiogenesis.52 Insulin may act directly, but also indirectly through IGF-1, as it reduces hepatic IGF-binding protein-1 and -2 production,53 thereby increasing the levels of circulating, free active IGF-1, which may have a role in cancerogenesis due to its mitogenic and antiapoptotic activity.53 Considering the obvious relationship between carbohydrates and insulin (and IGF-1) a connection between carbohydrate and cancer is a possible consequence, and some links have been recognized since the 1920s when the Russo-German physician Dr A Braunstein observed that glycosuria falls off notably in diabetic patients who developed cancer.54 Later Warburg et al.55 of the Kaiser Wilheim Institute fur biologie described what was later known as the Warburg effect—where energy is predominantly generated by a high rate of glycolysis followed by lactic acid fermentation in the cytosol, even in the presence of plentiful oxygen.51, 55 The Warburg effect has been confirmed in many studies and today is a well-established hallmark of many types of cancers, and rapidly growing tumour cells typically have glycolytic rates up to 200 times higher than those of their normal tissues of origin.56 As stated above, the stimulus of the insulin/IGF-1 pathway is involved in cancer development, but also mitochondrial damage or dysfunction may have a role.18, 57, 58 Dysfunctional mitochondria may upregulate some oncogenes of the phosphatidylinositol 3-kinase/Akt mammalian target of rapamycin signalling pathway.58 Akt, a downstream of insulin signalling,59 is involved in changes in tumour cell metabolism and increases resistance to apoptosis; it also decreases β-oxidation and increases lipid synthesis in the cytosol.60 Hence, it seems a reasonable possibility that a very-low-carbohydrate diet could help to reduce the progression of some types of cancer, although at present the evidence is preliminary.61 In the 1980s, seminal animal studies by Tisdale and colleagues62, 63 demonstrated that a ketogenic diet was capable to reduce tumour size in mice, whereas more recent research has provided evidence that ketogenic diets may reduce tumour progression in humans, at least as far as gastric and brain cancers are concerned.64, 65, 66, 67 Although no randomized controlled trials with VLCKD have yet been conducted on patients and the bulk of evidence in relation to the influence of VLCKD on patient survival is still anecdotal,68, 69, 70 a very recent paper by Fine et al.71 suggests that the insulin inhibition caused by a ketogenic diet could be a feasible adjunctive treatment for patients with cancer. In summary, perhaps through glucose ‘starvation’ of tumour cells and by reducing the effect of direct insulin-related actions on cell growth, ketogenic diets show promise as an aid in at least some kind of cancer therapy and is deserving of further and deeper investigation—certainly the evidence justifies setting up clinical trials.
Henderson ST, Vogel JL, Barr LJ, Garvin F, Jones JJ, Costantini LC. Study of the ketogenic agent AC-1202 in mild to moderate alzheimer’s disease: A randomized, double-blind, placebo-controlled, multicenter trial. Nutr Metab (Lond) 2009; 6: 31.
Experts on the ketogenic diet recommend it be strongly considered for children with uncontrolled epilepsy who have tried and failed two or three anticonvulsant drugs; most children who start the ketogenic diet have failed at least three times this number.
According to Authority Nutrition and many other online sources, the ketone blood monitor is the most accurate ketosis testing method. A blood monitor measures your state of ketosis by detecting the amount of beta-hydroxybutyrate (BHB) in your blood, which is one of the primary ketones.
On average people will lose 1-2 lbs. a week, but that doesn’t mean the scale will drop consistently. Take measurements as well as tracking your weight via scale, as often there can be changes in size but no change on the scale. If you’re still experiencing problems after 4-5 weeks, start looking into your dietary choices.
If you do not want to include snack in your meal plan, only shop for ingredients indicated by the value before the parentheses. If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed.
Dysfunction in energy production, that is, mitochondrial function impairment, is likely to have a role in the pathogenesis of many neurodegenerative diseases, perhaps including amyotrophic lateral sclerosis. On this basis, a ketogenic diet has been proposed as a collateral therapeutic approach in this disease.95 Studies by Zhao et al.96 revealed both histological and functional improvements in an animal model of amyotrophic lateral sclerosis when a ketogenic diet was given compared with when given a control diet. Although survival time was not increased, a higher motor neuron count and lower motor function impairment was reported among the findings.
The purpose of the ketogenic diet is to force the body into burning fats instead of carbohydrates. Those who follow it eat a diet that contains high amounts of fat, moderate amounts of protein, and low levels of carbohydrates.
In the mid-1990s, Hollywood producer Jim Abrahams, whose son’s severe epilepsy was effectively controlled by the diet, created the Charlie Foundation to promote it. Publicity included an appearance on NBC’s Dateline programme and …First Do No Harm (1997), a made-for-television film starring Meryl Streep. The foundation sponsored a multicentre research study, the results of which—announced in 1996—marked the beginning of renewed scientific interest in the diet.
Hi, you probably eat too much proteins and/or maybe not enough fat and/or too much carbs. You need to calcultate your average macros for these 3 nutriments. By knowing your macros and the nutritionnal infos of some ingredients, it will be easier and not to complicated to follow what you eat 🙂
Insulin activates key enzymes in pathways, which store energy derived from carbohydrates, and when there is an absence or scarcity of dietary carbohydrates the resulting reduced insulin level leads to a reduction in lipogenesis and fat accumulation. After a few days of fasting, or of drastically reduced carbohydrate consumption (below 50 g/day), glucose reserves become insufficient both for normal fat oxidation via the supply of oxaloacetate in the Krebs cycle (which gave origin to the phrase ‘fat burns in the flame of carbohydrate’) and for the supply of glucose to the central nervous system (CNS).4
Unfortunately, long-term fasting is not a feasible option for more than a few days, therefore the ketogenic diet was developed to mimic the same beneficial effects of fasting. Essentially the keto diet works by “tricking” the body into thinking it is fasting, through a strict elimination of glucose that is found in carbohydrate foods. Today the standard ketogenic diet goes by several different names, including the “no-carb diet” or “very low carbohydrate ketogenic diet”(LCKD or VLCKD for short).
^ Ketogenic “eggnog” is used during induction and is a drink with the required ketogenic ratio. For example, a 4:1 ratio eggnog would contain 60 g of 36% heavy whipping cream, 25 g pasteurised raw egg, saccharin and vanilla flavour. This contains 245 kcal (1,025 kJ), 4 g protein, 2 g carbohydrate and 24 g fat (24:6 = 4:1). The eggnog may also be cooked to make a custard, or frozen to make ice cream.
As we’ve covered, the purpose of the keto diet is to train your body to burn fat for fuel, rather than carbs, by remaining in a state of ketosis. In order for this to happen, you must remove the majority of carbs (in most cases, 90-95%) out of your diet. Why?
Water, water, and then some more water. You don’t get to eat lunch and you don’t get to eat breakfast. So make sure you keep yourself VERY hydrated. It’s imperative here that you do a good job with your hydration. Remember – I recommend 4 liters a day.
Note: depending on where you live, smoked salmon can be kinda pricey. Feel free to swap this out with other fatty proteins such as chicken thighs, (ground) lamb, fatty ground turkey, etc. Just be sure to adjust for the calories and macronutrients.
** All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program.
Within just a couple days of cutting out carbs and raising fats, ketone concentrations in the blood rise and the brain will begin using them for energy preferentially. This initial keto-adaptation process usually takes about four weeks to complete, at which point you’ll reach peak fat-burning adaptations.
Download My Fitness Pal app on your smart phone, change the macros to KETO ratio. Then log everything you eat. It will tell you if you’re in your macros or not, if you’re not, bump up the others to make it so or reduce what you’re over on.
^ Kossoff E. Is there a role for the ketogenic diet beyond childhood? In: Freeman J, Veggiotti P, Lanzi G, Tagliabue A, Perucca E. The ketogenic diet: from molecular mechanisms to clinical effects. Epilepsy Res. 2006 Feb;68(2):145–80. doi:10.1016/j.eplepsyres.2005.10.003. PMID 16523530
You’ve likely heard horror stories of what competitors feel like when they cut carbs low, or when the average bro talks about going keto. However, the odds are that those people were not actually in nutritional ketosis, or more importantly, following a well-formulated ketogenic diet. Yes, you may experience some fogginess and discomfort, but it doesn’t have to be intense if you handle it right.
^ a b Hemingway C, Freeman JM, Pillas DJ, Pyzik PL. The ketogenic diet: a 3- to 6-year follow-up of 150 children enrolled prospectively. Pediatrics. 2001 Oct;108(4):898–905. doi:10.1542/peds.108.4.898.PMID 11581442
Most condiments below range from 0.5–2 net grams per 1–2 tablespoon serving. Check ingredient labels to make sure added sugar is not included, which will increase net carbs. (Stevia and erythritol will become your go-to sweeteners because neither raise your blood sugar — combine for a more natural sweet taste and, remember, a little goes a long way!)
If you’re very active, consider trying carb cycling or at least eating a modified keto diet that does not severely restrict carb intake. Reason being: post-workout you have what’s known as an “anabolic window.” (10) Carbs help restore your energy and provide muscles with glucose for rebuilding, or glycogen to be stored for future energy. Consuming at least some healthy carbs can keep you feeling energized and strong if you’re prone to fatigue and weakness when eating low carb.
Drink water and supplement electrolytes. Most common problems come from dehydration or lack of electrolytes. When you start keto (and even in the long run), make sure that you drink plenty of water, salt your foods, and take a multivitamin. If you’re still experiencing issues, you can order electrolyte supplements individually.
The keto diet works for such a high percentage of people because it targets several key, underlying causes of weight gain — including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and “binging” on empty calories due to hunger that so many dieters struggle with. Yet that’s not a problem with what’s on the keto diet food list.
Pretty much all of the side effects you’ll hear about happen in those first four weeks—or even in the first 4-5 days—and experienced ketogenic dieters like Wittrock swear that most of them can be chalked up to a single cause: lack of electrolytes.
High amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue.
The most science-backed performance-boosting supplements, such as creatine monohydrate, beta-alanine, and caffeine, are all A-OK on the ketogenic diet. So, if you take a pre-workout, you should be able to continue without issue. I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point.
“I am a 61 y/o female. One year ago I weighed the most I’ve weighed in my life. At 5’9″ and 190 lbs I was not the correct height for my weight! In addition, my blood pressure and blood sugar were climbing. Today, thanks to Raj, the Keto coach, and his easy to follow diet and exercise plan, I weigh 145lbs and have lost a cumulative 33″ between my neck and my butt. My waist is 10.5″ smaller. That’s a 10.5″ inch loss of killer visceral fat. Body fat was making me sick. As a health care provider I know all too well that we are a nation of pill popping people to fix our illnesses. Unfortunately all medications have side effects. This was not a road I wanted to go down. I wanted to take charge of my health. After researching several “diet” strategies I felt a high fat low carb lifestyle would be best. For decades we’ve been told by nutrition experts and the FDA that fat is bad for us and causes high cholesterol. Guess what? That’s not true! CARBOHYDRATES cause inflammation, high cholesterol, high blood sugar and weight gain. Thanks Raj! You gave me my health back! The Keto-coach is a simple, effective way to approach and maintain this healthy lifestyle. If one person reads this and chooses to make this lifestyle change my testimony was not in vain.*”
Burgers. Everyone loves burgers, right? Even once I made the switch to Keto, I would still make an occasional allowance, as one bun wasn’t going to break the carb bank. But I came to learn that buns, much like other wheat based products, are in essence, just a delivery mechanism, they hold very little flavor, and in the quest for the best replacement, I made these delightful burger boats.
Traumatic brain injury may lead over time to epilepsy. Because of the effective use of the ketogenic diet in reducing seizures (see above), it has been suggested that it may also improve the clinical status in brain injury, especially by reducing the incidence of long-term consequences, such as epilepsy.79 Positive effects of a ketogenic diet have also been reported in reducing the cortical contusion volume in an age-dependent manner in an animal model of cortical injury, which is related to the maturation-dependent variability in brain ketone metabolism.92 These findings were also supported by the demonstration that a ketogenic diet reduced post-traumatic cognitive and motor function impairment, at least in a rat model.93
Dieters use a number of signs to know they’re in ketosis, some more subjective than others. Simple DIY urine or blood test results, bad or fruity breath, reduced hunger, sharper mental focus, changes in exercise performance, and weight loss can all indicate ketosis.
Intermittent fasting is using the same reasoning – instead of using the fats we are eating to gain energy, we are using our stored fat. That being said, you might think it’s great – you can just fast and lose more weight. You have to take into account that later on, you will need to eat extra fat in order to keep out of a starvation mode state.
I tried to balance this keto meal plan for the proper ratio so you don’t really have to worry too much to start. For more detailed information visit the keto ebooks section of the site. If you’re just starting keto, check out Caveman Keto’s Kitchen for useful kitchen gadgets. This is the first of what I hope to be several different guides. Generally, I am assuming you are cooking for two people. If not, either eat the same food longer or half the portions. I’m going to post the nutrition facts but I strongly believe that you should configure MFP (My Fitness Pal) yourself and track on your account as well.
Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.
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 ketogenic diet (what I call a “modified keto diet”) can still help promote weight loss in a safe, and often very fast, way.
Over the past century, ketogenic diets have also been used to treat and even help reverse neurological disorders and cognitive impairments, including epilepsy and Alzheimer’s symptoms. Research shows that cutting off glucose levels with a very low-carb diet makes your body produce ketones for fuel. This change can help to reverse neurological disorders and cognitive impairment. The brain is able to use this alternative source of energy instead of the cellular energy pathways that aren’t functioning normally in patients with brain disorders.
On the other hand, fat makes up a whopping 70 to 73 percent of the daily diet. Protein rounds out the meal plans, comprising a moderate one-fifth to one-quarter of breakfasts, lunches and dinners daily, along with one or two recommended snacks. (Carb/fat/protein proportions vary from diet to diet with each author.)
Here are a few of the most common side effects that I come across when people first start keto. Frequently the issues relate to dehydration or lack of micronutrients (vitamins) in the body. Make sure that you’re drinking enough water (close to a gallon a day) and eating foods with good sources of micronutrients. To read more on micronutrients, click here >
Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.
Advocates for the diet recommend that it be seriously considered after two medications have failed, as the chance of other drugs succeeding is only 10%. The diet can be considered earlier for some epilepsy and genetic syndromes where it has shown particular usefulness. These include Dravet syndrome, infantile spasms, myoclonic-astatic epilepsy and tuberous sclerosis complex.
^ Porta N, Vallée L, Lecointe C, Bouchaert E, Staels B, Bordet R, Auvin S. Fenofibrate, a peroxisome proliferator-activated receptor-alpha agonist, exerts anticonvulsive properties. Epilepsia. 2009 Apr;50(4):943–8. doi:10.1111/j.1528-1167.2008.01901.x. PMID 19054409.