![]() ![]() Nutritional Ketosis Diet May Be Key for Optimal Health. By Dr. Mercola. Obesity and top killers such as diabetes, heart disease, Alzheimer's and cancer have something significant in common — they're all rooted in insulin and leptin resistance. ![]() Sugars found in processed foods and grains are the primary culprits, and the standard American diet is chockfull of both. This is good news, as it significantly simplifies your approach to improving your health. You won't need a different set of strategies to address each condition. So how do you correct these metabolic imbalances? Your diet is key. In order to lose fat at the most rapid rate, you need to create a rather large caloric deficit in a relatively short period of time. A pound of fat is 3,500 calories. What if the body you dream about became a reality? PhenQ is a powerful new dieting formula combining multiple weight loss benefits to help you get the slim, sexy body. The timing of your meals can also play an important role. Nutritional Ketosis May Be Key for Optimal Health. ![]() I have previously hinted that intermittent fasting sidesteps the issues associated with stubborn body fat. Indeed I rarely find any need for advanced strategies to. By eating a healthy high- fat, low- carbohydrate and low- to moderate- protein diet, you enter into what is known as nutritional ketosis: a state in which your body burns fat as its primary fuel rather than glucose (sugar). Mounting research suggests nutritional ketosis is the answer to a long list of health problems, starting with obesity. In fact, endurance athletes are turning away from conventional high- carb strategies and adopting this way of eating because it boosts physical stamina and endurance. Cancer is another area where ketogenic diets show great promise. Other benefits include fewer hunger pangs and a dramatic drop in food cravings once you've made the shift from burning sugar to burning fat as your primary fuel. Being an efficient fat burner may also boost your longevity. ![]() Researchers have identified about a dozen genes associated with longevity. According to Jeff Volek, Ph. D., a registered dietitian and professor in the Human Science Department at Ohio State University, who has done enormous work in the field of high- fat, low- carbohydrate diets and has authored several books on this topic, the primary function of one of these genes is to cripple the degradation of branched- chain amino acids (BCAAs), such as leucine. Preventing this degradation can help preserve your muscle mass. BCAAs have other benefits as well: In a number of studies involving middle- aged animal models, adding BCAAs increased muscle and cardiac mitochondrial biogenesis (the creation of new mitochondria), improving both health span and longevity. Interestingly, BCAAs are very similar in structure to ketones — energy molecules created by your liver from fats — and ketones seem to be preferentially metabolized. In other words, ketones spare those branched- chain amino acids, leaving higher levels of them in circulation while also helping you retain muscle mass and promoting longevity. ![]() Ketones — A Healthy, Clean- Burning Fuel. The primary reason that so many people are overweight and/or in poor health these days is that the Westernized diet is overloaded with non- fiber carbs as the primary fuel, which in turn inhibit your body's ability to access and burn body fat. High- quality fats, meanwhile, are a far preferable fuel, as they are utilized far more efficiently than carbs. When you burn fat as your primary fuel, your respiratory quotient (the amount of oxygen you need) typically goes down,2 which is a sign that your metabolism is running more efficiently. ![]() ![]() Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. Confused about how to lose fat? Learn the TRUTH about fat loss once and for all and start losing body fat today. Ephedra Diet Pills Benefits. Promotes rapid weight loss; Attacks body fat, especially in stubborn areas; Increases energy levels & endurance; Enhances your sexual. This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split. How to Enter Into Nutritional Ketosis. The most efficient way to train your body to use fat for fuel is to remove most of the sugars and starches from your diet, and that's true for everyone, whether you're an elite athlete or a sedentary diabetic. At the same time, you'll want to replace those carbs with healthy fats. This is only a generalization, as each person responds to foods in a different way. Some people can enter into full ketosis while eating as much as 7. Others, especially if you're insulin resistant or have type 2 diabetes, may require less than 4. This will give you an objective measure of whether or not you're truly in ketosis, rather than just relying on counting the grams of carbohydrates you consume. Nutritional ketosis is defined as blood ketones that stay in the range of 0. L). My first choice is Cronometer. That's my upgrade to the basic Cronometer nutrient tracker, and the default is set to macronutrient levels that will support nutritional ketosis. Avoid Milk and Consider MCT Oil. Aside from added sugars and grains, it is best to avoid milk for the time being, as it can be difficult to stay in ketosis if you eat or drink a lot of it. The galactose in milk is a carbohydrate and you can easily exceed your net carb allotment by drinking a single glass of milk. Casein, the primary protein in milk, can also trigger or contribute to inflammation. When you keep net carbs low, your body switches to burning fat for fuel and your liver begins to convert some of that fat into ketone bodies. This is endogenous production, meaning that they are made by your body from your fat stores or from the fats in the foods that you eat. You can boost your level of ketones by taking them in supplement form, but these exogenous ketones (made in a lab, not in your body) are not likely to be as beneficial unless you are already . Based on my understanding of mitochondrial health and metabolic function, a vast majority of health conditions could fall into this category. One of the conditions for which a ketogenic diet has the longest and best documented track record is epilepsy. This diet has been effectively used to treat drug resistant epileptic seizures since the 1. In my view, it would be wise to implement a ketogenic diet as a first- line therapy, but in conventional medicine, it's typically not considered or recommended unless the patient fails to respond to medication. Even then, this conversation may have to be initiated by the patient, or the parent of a child with seizures. As noted in the featured article: 5. This is also known as a 4: 1 ketogenic diet because it provides four times as much fat as protein and carbs combined. The modified Atkins diet (MAD) is based on a considerably less restrictive 1: 1 ratio of fat to protein and carbs. It has been shown to be equally effective for seizure control in most adults and children older than two years of age. While fats are unable to cross the blood brain barrier, ketones, being water- soluble fats, can cross it and feed your brain. They also appear to lower markers of systemic inflammation, such as IL- 6 and others. Many times, improved cognition and mental acuity are among the first things people notice when entering nutritional ketosis. Ketones are the preferred source of energy for your brain in general, but especially for those affected by diabetes, Alzheimer's, Parkinson's and maybe even ALS, because in these diseases certain neurons have become insulin resistant or have lost the ability to efficiently utilize glucose, which causes the neurons to die off. When ketones are present, these neurons have a better chance of surviving and thriving. As noted in the featured article, . They also do not need insulin to help them cross cell membranes, including neuronal membranes. Instead, they use simple diffusion, so they can even enter cells that have become insulin resistant. This is likely one of the reasons nutritional ketosis works so well for a variety of neurological problems and diseases. It even shows promise for. Migraine headaches: Following a ketogenic diet for four weeks has been shown to reduce migraine frequency and lower the use of pain medication. Traumatic brain injuries: Animal studies suggest it can help reduce brain swelling, improve motor function and speed up recovery, although it appears more effective in the young than the old. Human studies still need to validate these findings. Metabolic Conditions Improve on Ketogenic Diet Nutritional ketosis is also indicated for obesity, metabolic syndrome (prediabetes) and diabetes. This is not surprising, considering the fact that one of its beneficial effects is correcting insulin resistance. If you meet at least three of the following criteria, you may be diagnosed with metabolic syndrome: abdominal obesity, elevated triglycerides, low HDL cholesterol, high blood pressure and/or elevated fasting blood sugar. Nutritional ketosis has been shown to improve most of these. Nonalcoholic fatty liver disease (NAFLD), which is strongly associated with obesity, type 2 diabetes and metabolic syndrome, has also been shown to improve on a low- carb diet high in healthy fats. In one study,1. 3 obese men diagnosed with metabolic syndrome and NAFLD showed significant improvement in their weight, blood pressure, liver enzymes and liver fat after four months on a ketogenic diet; 2. NAFLD. Glycogen storage disease (GSD) and glucose transporter 1 (GLUT1) deficiency syndrome are two other conditions for which a ketogenic diet is a literal life saver. GSD is characterized by a lack of an enzyme that helps store glucose as glycogen or break glycogen down into glucose. The exact form of the disease depends on which enzyme in question that's lacking. As noted by Authority Nutrition. However, early research suggests that a ketogenic diet may benefit people with some forms of GSD, . Seizures and impaired motor skills are two common symptoms that typically manifest shortly after birth. The benefit of a ketogenic diet is quite apparent in this case, as ketones do not need this protein in order to enter your brain. Hence ketones are an ideal fuel for GLUT1 deficient people, allowing their brains to function more normally. Hormonal and Nervous System Disorders May Improve on Ketogenic Diet. Your hormone regulation and nervous system may also benefit from being an effective fat burner. Polycystic ovary syndrome (PCOS) and multiple sclerosis (MS) are two conditions that appear to respond well to this switch in primary fuel. Diet to Reduce Body Fat. While excess body fat can increase your risk of some chronic diseases, including type 2 diabetes, changing your diet to achieve even a small weight loss can seriously benefit your health. Dieting for fat loss doesn't mean you're stuck eating bland . Exactly how much you'll eat to lose fat depends on your specific calorie needs - - there's no one- size- fits- all answer - - so consult a registered dietitian for personalized recommendations if you're having trouble losing fat on your diet. No matter what you weigh, or how much fat you have to lose, you'll need to create a calorie deficit to shed pounds. Eating fewer calories than your body needs for energy forces your body to fill the deficit by burning fat tissue. How many calories you need - - and how many you should eat to lose weight - - depends on a few factors, including your activity and starting weight. Enter your information into an online energy- needs calculator; then subtract 2. Choose a deficit that allows you to eat at least 1,2. If you're older, live a less active lifestyle or don't have a lot of weight to lose, a 1,0. In that case, you should aim for slower weight loss with a more manageable 2. You've likely heard the old saying that breakfast is the most important meal of the day. It's true, and eating a generous breakfast might help you with weight loss, according to a study published in Obesity in 2. The researchers sorted overweight and obese women into two groups; one group ate a large breakfast, smaller lunch and even smaller dinner; one ate a small breakfast, larger lunch and even larger dinner. The large- breakfast group lost more body weight and more inches off their waists than the large- dinner group over the 1. Choose filling- but- slimming breakfasts, like scrambled eggs mixed with spinach, mushrooms, green peppers and low- fat feta cheese, or an egg, fried in a small amount of olive oil and served with spinach on a whole- grain English muffin. If you'd prefer to eat more carbs in the morning, try oatmeal or brown rice cereal topped with chopped fruit and a few almonds or walnut halves, with a glass of low- fat milk to drink. Lunches and dinners on a fat- loss diet should combine lean protein with vegetables and healthful whole grains. Fiber - - the specialized carbohydrate found in plant foods like whole grains, produce, lentils and beans - - promotes weight loss because it helps slow your food's passage through the digestive tract, keeping you full longer. A 2. 01. 3 study published in Obesity reported that eating smaller, high- protein meals throughout the day helps boost fat loss. Get carbs, lean protein and veggies from a healthful black bean and quinoa chili - - with added carrots, celery, broccoli and onions for more vegetables - - or from roasted chicken breast served on a bed of steamed spinach with lentil and rice pilaf on the side. Make sure to incorporate fish into your meal plan to support fat loss. Fish supplies omega- 3 fatty acids, a family of fats you can't produce on your own, which you need to obtain from your diet. People with healthy omega- 3 fatty acid levels tend to carry less harmful belly fat, reports a literature review paper published in Nutrients in 2. Try adding grilled salmon to a whole- wheat wrap, along with baby kale, sliced tomatoes and mashed avocado for extra flavor. Or eat a tuna salad sandwich for lunch, using cottage cheese instead of mayo in the tuna salad, for a bit more protein and less fat. Don't be afraid to snack between meals; as long as you count your calories, snacks won't make you gain weight. In fact, according to the 2. Obesity, eating 6 meals a day, as part of a high- protein diet, helps support weight loss. Snack on a piece of fruit, a cup or two of raw veggies served with a tablespoon of hummus, or a few low- sodium deli turkey breast slices. And consider snacking on an ounce of nuts. In addition to providing fiber and unsaturated fat, nuts might help you lose weight. Diets that allow nuts tend to be more successful for weight loss than those that ban them, reports a literature review published in the Asia Pacific Journal of Clinical Nutrition in 2. Weight loss isn't just about your diet; you'll need an exercise program to help accelerate your fat loss, as well as help you keep off the weight. Cardiovascular exercise gets your heart pumping and boosts your overall calorie burn, so you can up your activity level to create a larger calorie deficit and lose more fat. Strength training builds calorie- torching muscle, which helps keep your metabolism high to help prevent fat regain. It also tones you up, so you'll look fitter once you reach your goal weight. Aim for at least 3.
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