I am doing really good on my weight loss. I have lost a total of 32 pounds so far. Only 35 more to go. Thanks to your recipes, it is very easy to stick to this plan. Even my husband is losing weight. Thanks for all the help. ~Michelle M.
Atkins diet and the Keto diet are two popular diets for those who want to cut carbs and lose weight. But, what’s the difference between the two?
Atkins is a low-carb, moderate-protein, high-fat diet plan. As you approach your weight goal and advance through these phases, your daily net carb allowance increases, allowing you to incorporate a greater variety of foods.
The Keto diet, also known as the Ketogenic diet, involves eating foods high in fat while keeping carbs extremely low (less than 20 grams per day). The Keto diet may aid weight loss by burning fat and reducing your calorie intake. Watch this video for an introduction to Atkins and Keto diets. Video Rating: / 5
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Ketogenic Diet vs. Low Carb Diet: Thomas DeLauer-
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-Ketosis is when your body turns to fat rather than carbohydrates for energy. Ketosis can occur during fasting, when you reduce the amount of carbs or calories in your diet, during pregnancy or after exercising for a long period of time. Many diets use ketosis as the means of burning fat while maintaining muscle – examples include the Atkins diet and other low-carb diets. This strategy can also lead to decreased hunger. How long does it take to kick your body into fat burning, ketosis mode? Roughly 3-4 days of consuming less than 50 carbs per day, the equivalent of 2 bananas. Benefits include weight loss, seizure prevention, cardiovascular health and type-2 diabetes help, to name a few.
How does it Work? When glucose is in short supply, your liver will break down fats into ketones, which are then used throughout your body for energy. Muscles and other tissues in your body use ketones rather than glucose for energy metabolism. In a healthy person, the production of ketones for energy is the body’s natural response to starvation, so this happens when dieting, overnight and during fasting.
Glucose or Ketones: Which is More Effective? Many brain diseases, such as epilepsy, are already being treated by the ketogenic diet. The mechanisms to why it helps the brain are still being studied, but there are some possible reasons that ketones seem to be a good energy source for the brain. One major Ketone, beta-hydroxybutyrate, or BHB, provides more energy per unit of oxygen than glucose, and thus may be even more efficient than glucose at providing energy to the brain. (3)
-The ketogenic diet has also been found to increase the number of mitochondria in brain cells. In a 2004 study on rats, one group was fed a ketogenic diet while the other was fed a normal diet. A positive impact was found on the gene expression for mitochondrial enzymes in the hippocampus, the memory and learning center of the brain. (4)
Ketosis and Body Water Composition: High fat and low carb diets are known to lead to fast weight loss. The fast weight loss is due to water weight being shed (5)
-When you decrease carbs, you decrease water storage in the body.
Who Can Benefit From Ketosis? If you are looking to shed some body fat, ketosis may be a good tool. This can go along with an exercise regimen as you maintain muscle while losing fat. Ketosis can also benefit those who need to boost brain power as energy may be utilized more effectively in the brain.
*Be careful because those with diabetes can get too high of a level of ketones in their blood, which is very dangerous. This occurs due to the low levels of insulin in the blood, which will signal the body to produce excess ketones that will build up in the blood, making the blood pH too low.
References:
1. What is Ketosis?
http://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis?page=2
2. Diabetes Education Online http://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/ketones/
3. The fat-fueled brain: unnatural or advantageous? http://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
4. A cDNA microarray analysis of gene expression profiles in rat hippocampus following a ketogenic diet
http://www.ncbi.nlm.nih.gov/pubmed/15469884
5. Composition of Weight Loss During Short Term Weight Reduction
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC333231/pdf/jcinvest00645-0194.pdf Video Rating: / 5
Weight Loss is a quest that humanity has been on for generations. As a species we’ve experimented with all kinds of foods, forms of exercises, and nutrition macros, just to get into a state that we perceive as “fit”. More recently, at least relatively speaking, the ketogenic diet is gaining popularity around the world, including in India. But just like any other diet, there are many arguments, both for and against it. In this video, we’ll understand what the diet exactly is, and what are the risks and benefits associated with it.
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Ketogenic diet is a high-fat low-carb diet, which scores of people are adopting to achieve quick weight loss, and has been in the talks from quite some time. The diet focuses on having high amounts of healthy, high-quality fats and lean proteins, to shift the body metabolism to burning fat, instead of carbohydrates for fuel. But is it really healthy for us? Does it really help in losing weight? Clinical Nutritionist Dr Rupali Datta answers all our Keto-related questions.
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Video abstract of case series “Optimizing glycemic control in type 2 diabetic patients through the use of a low-carbohydrate, high-fat, ketogenic diet: a review of two patients in primary care” published in the open access journal Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy by Rallis. All participants of this video gave consent for their images to be used.
Abstract: Established guidelines continue to promote carbohydrate-rich (greater than 130 g/day) diets in the primary-care management of type 2 diabetic (DM2) patients. A growing body of evidence suggests that a low-carbohydrate, high-fat, ketogenic diet (KD) may be a more effective nutritional strategy for improving glycemic control. Two diabetic patients, a 65-year-old female and a 52-year-old male, were placed on KDs consisting of 70% fat, 20%–25% protein, and 5%–10% carbohydrates and monitored for 12 weeks. The 65-year-old female demonstrated a 2.4% reduction in HBA1C over 12 weeks while reducing her diabetic medication by 75%. The 52-year-old male demonstrated a 2.5% reduction in HBA1C while eliminating all diabetic medications. These cases demonstrate the efficacy of KDs in terms of improving glycemic control in DM2 patients and lend support to the increased use of KDs in this population cohort.
Read the review paper here: https://www.dovepress.com/optimizing-glycemic-control-in-type-2-diabetic-patients-through-the-us-peer-reviewed-article-DMSO Video Rating: / 5
Mark Hyman, MD, Director or Cleveland Clinic’s Center for Functional Medicine answers questions about the functional medicine approach to the ketogenic diet.
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New year, new dieting craze. The ketogenic diet is the latest in popular diets in the US. It shares many similarities with the Atkins diet; it’s low-to-no carbs, some protein, and a lot of delicious fat.
The keto diet isn’t exactly new. It’s been used to treat epilepsy since the 1920s, and it’s had promising outcomes from treating Type 2 Diabetes. However, epilepsy and diabetes aren’t the only reason people give the ketogenic diet a try. It’s also used as a diet for weight loss. The diet banishes most carbs, including fruit, and opts-in for fatty foods like avocados, salmon, eggs, cheese, butter, oil, and the holy grail of fatty meats — bacon.
Unfortunately, science has not yet proven the keto diet to be the miraculous cure to losing weight, that some kept devotees claim it to be. The more extreme a diet, the harder it is to adhere to, and though the diet may be beneficial to some, that does not mean it will work for all who give it a try.
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Adapting to a ketogenic lifestyle can take some re-working of your habits and a new perspective on how you approach meals and snacks. But, no matter how you were eating before, most of the foods that are the pillars of a keto diet are things you’re already familiar with — we’re just helping you learn to use them in slightly different ways to promote ketosis in your body. Though there are hundreds of foods that fit into a keto diet, there are some that are the true rock stars of the bunch.
