Processed red meat intake increased to 2 meals a day and fiber intake decreased to less than half.
Ketogenic diets are likely healthier than higher-carb diets for individuals with insulin resistance.
Ketones are easier to transport and can replace glucose as fuel in most of the body.
VLDL and chylomicron.
Count half of your excess protein intake towards your net carb intake.
Because those studies involved unhealthier food choices, such as increased processed red meat and decreased fiber intake, which do not represent a well-balanced ketogenic diet.
Poorly implemented ketogenic diets often involve needlessly low carb intake, increased (processed) red meat consumption, decreased vegetable and fiber intake, and the use of margarine and oils for fat. This leads to an unbalanced fatty acid profile, high omega-6 levels, trans fats, lack of fiber, and insufficient essential vitamins and minerals.
Consuming medium-chain triglyceride (MCT) oil.
Heart muscle and the renal cortex.
Ketogenic diets are neither superior nor inferior to higher-carbohydrate diets for fat loss.
Ketogenic diets may offer unique health benefits for certain neurological disorders and cancer.
During intense exercise and fasting, including the overnight fast when we sleep.
The 'keto flu' seems to result primarily from low electrolyte levels, particularly potassium, magnesium, and sodium.
No, there is no direct correlation.
Yes, full glycogen resynthesis can occur within 24 hours even via carbohydrate-independent pathways.
Several participants experienced digestive side effects, such as abdominal pain.
Many people decrease their consumption of plants on a ketogenic diet, leading to a low intake of these minerals if the total salted food volume decreases.
No, there is never a need to remove carbohydrates from the diet entirely.
Improvements in HDL-cholesterol and triglyceride levels.
The lower the carb intake, the lower the blood sugar levels.
Ketogenic diets are a gold-standard treatment for epilepsy.
Up to 39%
It can be converted back to acetyl-CoA and oxidized through the TCA cycle.
The increased sodium excretion in ketosis causes considerable water losses from the body due to osmosis.
Large weight loss after transitioning into ketosis does not necessarily mean your energy deficit is excessive, nor does it mean that the diet is magically effective for fat loss.
The required degree of carbohydrate restriction for long-term ketosis is between 20-50 grams of net carbs a day for the majority of people.
The mild acidosis caused by being in ketosis may limit the rate of anaerobic metabolism.
Increased cognitive functioning in ketosis may be related to the increased production of catecholamines, a group of neurotransmitters part of the human ‘fight or flight’ response.
Supplementation of 200-400 mg of magnesium citrate may be advisable.
Yes, ketones are water soluble.
Normally, dieting increases appetite as body fat levels decrease along with leptin production.
Most metabolic keto-adaptations require only 2 weeks.
Large amounts of vegetables, fiber, and a well-balanced fatty acid ratio.
It generally takes at least 48 hours of low carb dieting to reach nutritional ketosis.
The review found that most studies support that a ketogenic diet has no different effects on body composition and strength than non-ketogenic diets with the same energy and protein intake.
Triglyceride levels didn’t differ between groups, but other research finds a paradoxical decrease in triglycerides on high-fat diets.
Due to the reduction in subcutaneous water storage.
Low carb diets resulted in greater improvements in HDL-cholesterol, triglycerides, and blood sugar levels (HbA1c) than the usual care diet with more carbs.
Low carb diets were better at lowering blood glucose levels than higher carb diets.
Yes, the brain requires a small proportion of glucose for energy production even during ketosis.
The 'keto flu' refers to a group of symptoms experienced by some people when they first start the ketogenic diet, including headache, fatigue, dizziness, and nausea.
Your metabolism adapts to the switch in substrate use from glucose to ketones.
People might experience constipation due to an almost complete absence of fiber in poorly implemented ketogenic diets.
The Cori cycle and gluconeogenesis from glucogenic amino acids or the glycerol backbone of triglycerides.
The appetite suppression makes ketogenic diets attractive for ad libitum dieting.
It is crucial to differentiate between strength training and other forms of physical activity.
Yes, exceptions have been found of people that can consume up to 192 grams of carbs with elevated ketone production.
Low-carb diets make you look leaner, while high-carb diets make you look bigger.
Because you lose intramuscular water and glycogen, making you look flatter.
No, the liver produces ketones but does not burn them.
Symptoms of the 'keto flu' can be alleviated by staying hydrated, replenishing electrolytes, and gradually reducing carbohydrate intake.
A ketogenic diet can lead to reduced water retention due to lower insulin levels and glycogen stores.
Cyclical ketogenic dieting involves alternating periods of high-carb intake with periods of ketogenic eating.
57 grams of glucose.
Anything above 1.8 g/kg/d.
You typically have to monitor your net carb intake to stay in ketosis.
Anaerobic cycling endurance is predictably impaired during ketogenic dieting.
No, ketogenic diets don’t appear to be inherently healthier than higher-carb diets.
Transitioning to a low-carbohydrate diet increases sodium and potassium excretion for about two weeks.
Ketogenic diets are a well-established therapy for epilepsy and have neuroprotective effects, potentially benefiting conditions like Alzheimer's, Parkinson's, and migraines.
Potential health benefits of the ketogenic diet include weight loss, improved blood sugar control, and reduced risk of heart disease.
A ketogenic diet can alter energy expenditure by changing the body's primary fuel source from carbohydrates to fats.
The ketogenic diet can lead to weight loss, improved blood sugar control, and better heart health markers.
MCTs (Medium-Chain Triglycerides) are fats that are quickly absorbed and converted into ketones, providing a rapid energy source.
Meals that include high fat sources like eggs, avocado, cheese, and fattier cuts of poultry and fish.
The 'keto flu' is a condition characterized by severe lethargy that some people experience during the first 2-5 days of a ketogenic diet.
That you’re either in ketosis or you’re not, based on a wrong interpretation of the ‘ketosis sweet spot’.
Relying solely on eggs, butter, and bacon is bad for health because it can lead to deficiencies in essential minerals, especially during the transition to a low-carbohydrate diet.
Glucose levels, not actual carbohydrate intake, determine the onset of ketone production.
Net carbs are equal to your total carb intake minus your fiber intake.
No, a ketogenic diet does not require suboptimal protein intakes. Sufficient protein intake is important, especially for strength trainees.
No, the body is capable of regulating thyroid hormone activity well, and energy expenditure and RMR remain the same.
Ketogenic diets reduced the reliance on medication and improved insulin sensitivity compared to control diets.
No, ketosis does not inherently affect energy expenditure.
A key benefit of the ketogenic diet is its strong appetite suppressing effect.
Not everyone experiences the appetite suppressing effect of ketosis to the same degree, and some people do not experience it at all.
Exercise performance on a ketogenic diet can initially decrease but may improve as the body adapts to using fat for fuel.
Exogenous ketones are supplements that provide an external source of ketones to help increase blood ketone levels.
It can take 3 weeks for the appetite suppressing effects of a ketogenic diet to occur.
Ketogenic diets chronically reduce insulin levels, which prevents water retention until carbohydrate intake is increased.
The timeframe depends on physical activity, degree of carbohydrate restriction, hormone levels (notably insulin), and genetic factors.
Low-carb diets can help keep blood sugar levels, inflammation, and cardiovascular health in check for individuals with insulin resistance.
Low-carb or high-fat and high-protein diets have historically been prized for bodybuilders, but high-carb diets have become more popular. Strength training performance is generally unaffected by carbohydrate intake, and there's no established mechanism by which lack of carbohydrates would impair muscle growth.
The low chronic insulin levels on a ketogenic diet may reduce IGF-1 levels, which could negatively affect muscle growth.
Most amino acids can be converted to glucose, so protein intake must be considered to avoid hindering ketosis.
The three ketone bodies are acetoacetate, β-hydroxybutyric acid (bHB), and acetone.
'Keto breath' is a distinct sweet and fruity odor caused by the expulsion of acetone via the lungs during a ketogenic diet.
The primary goal of the ketogenic diet is to shift the body's metabolism from using carbohydrates as its main energy source to using fats, leading to a state called ketosis.
A ketogenic diet may improve mental clarity, focus, and reduce symptoms of depression and anxiety.
Highly anaerobic, high volume strength-endurance training, such as most team sports, is sometimes impaired during ketogenic dieting.
Many people report that keto diets increase mental performance and wellbeing compared to higher carb diets.
Ketone blood levels correlate with improved memory performance and overall cognitive functioning in elderly adults at risk of Alzheimer’s.
One theory is that a high-fat diet increases anabolic hormone production, such as testosterone, which should result in more muscle growth. However, the magnitude of the hormonal increases is small and may only amount to a small benefit over multiple months.
Ketogenic diets seem to be particularly effective at reducing chronic inflammation, which may increase muscle growth via a clearer inflammatory signal for muscle repair.
To ensure that muscle loss is minimized and nitrogen balance is maintained.
After keto-adaptation, ketogenic diets may be protein sparing, with some studies showing increased nitrogen balance and lean body mass retention.
Yes, muscle growth and strength development can be achieved on a ketogenic diet with adequate protein intake and resistance training.
Because it may limit calorie intake, which is essential for bulking.
Ketogenic dieting does not appear to reduce performance in low-intensity endurance training.
Food choices are far more important than carbohydrate intake for our health.
You should try to consume as many carbs as you can while still reaching your desired level of ketosis.
Lower-carb diets might result in greater health improvements because people generally lose more fat (or at least weight) on lower-carb diets, partly due to higher protein intake and greater ease with energy restriction.
A high protein intake generally stimulates insulin secretion sufficiently to maximize muscle protein synthesis, making carbohydrates redundant.
There are no established mechanisms by which ketosis would enhance muscle growth, although there are a few theories.
A ketogenic diet might be considered overkill for hormone levels because a moderately high fat intake likely suffices for increasing anabolic hormone production.
Ketones are molecules produced by the liver from fatty acids during periods of low food intake or carbohydrate restriction, used as an alternative energy source.
The mechanistic basis for the anti-catabolic effects of ketones is supported by research showing improved protein or nitrogen balance, particularly in states of high inflammation or disease.
The ketogenic diet often leads to rapid initial weight loss due to reduced water retention, as glycogen stores are depleted and water is released from the body.
The meta-analysis found that ketogenic diets slightly raise 'bad' LDL-cholesterol and ApoB levels compared to higher-carb diets, but this is partially offset by an increase in 'good' HDL-cholesterol.
β-hydroxybutyric acid (bHB) is the primary ketone used by the body, though it is technically not a ketone.
Fatty acids cannot be freely transported in the bloodstream because of their hydrophobic properties.
Protein balance is important on a ketogenic diet to ensure muscle maintenance and repair, as well as to prevent muscle loss.
The ketogenic diet can initially decrease exercise performance due to reduced glycogen stores, but performance may improve over time as the body adapts to using fat for fuel.
Successful implementation strategies for a ketogenic diet include meal planning, tracking macronutrient intake, staying hydrated, and gradually reducing carbohydrate intake.
βHB plasma concentration in fasting is associated with lower concentrations of the hunger hormone ghrelin.
Insulin has an anti-natriuretic effect, meaning it prevents the kidneys from excreting sodium, which can increase sodium retention and potentially elevate blood pressure.
Increasing the intake of sodium, potassium, and magnesium can often alleviate 'keto flu' fatigue.
The brain cannot use fat as fuel because fatty acids cannot cross the blood-brain barrier.
When glucose is scarce, the liver converts fatty acids to ketones, which can be used by the brain and other tissues for energy.
Adherence to the ketogenic diet does not seem to be more difficult than other diets and is mostly a matter of individual preference.
A ketogenic diet can help reduce appetite and cravings, making it easier to adhere to a calorie deficit.
Ketosis can be measured using bloodwork, breath analysis, or urine strips.
Ketosis is a metabolic state in which the body uses fat as its primary source of energy instead of carbohydrates.
The ketogenic diet may improve cognitive function by providing a steady supply of ketones to the brain, which can enhance mental clarity and focus.
