Health concerns

First, do not confuse the initial weight loss due to water loss with the actual fat loss.

Your body metabolizes fat slowly and takes time to burn fat (average 1-2 kg per week). So rapid weight loss is unlikely to reflect actual fat loss. More likely it will be either water or muscle tissue. To avoid losing muscle mass, consume enough nutrients, especially protein.

According to Atkins, weight loss can only be a problem if:

1. You don’t eat enough and as a result you lose lean muscle mass, not fat. You should not feel hungry between meals, but if you still feel hungry, make sure you have a snack at all times.

2. You feel sick, dizzy or tired. Make sure you drink enough water and have enough electrolytes (sodium, magnesium, potassium).

3. You are pregnant – you should not try to lose weight during this time.

No, there is no clinical evidence to support such a claim.

Many people confuse ketosis, which is safe, with ketoacidosis, which is an indicator of serious health problems.

Note that in the case of ketoacidosis, as in type I diabetics and alcoholics, the level of ketones in the blood is 3-5 times higher than in food ketosis.

Also, the level of glucose in the case of ketoacidosis is very high. The two are not even comparable.

Apart from the use of ketogenic and other low-carb diets for weight loss, there are several health benefits that people have achieved after this approach.

No need to count calories, control portions, exercise or feel hungry. All you need to know is the amount of carbohydrates in your diet. Everything else will follow naturally.

Natural appetite control

Low carb diets are filling and you will not starve as you would starve with calorie restricted diets. Studies show that protein and fat are the most saturated nutrients, while carbohydrates are the least saturating. The more nutritious food you eat, the less hunger you will feel and the more body fat you will lose!

Increase energy

The initial phase of a low-carb diet can be difficult to adhere to, as you may experience symptoms known as “low-carb flu” or “keto-flu.” Once you go through this phase, you will feel great and full of energy.

Eating natural, unprocessed food

Eggs, nuts, beef, green leafy vegetables, butter, raw dairy products – all these are basic foods for a healthy diet low in carbohydrates.

You burn more calories

People on a low carb diet usually burn the most calories. Studies show that while the metabolic benefits of low-carb diets are not significant, it can help you lose weight.

Fat loss, not muscle loss

Unlike calorie-restricted diets, low-carb diets help preserve muscle tissue. As long as you eat enough protein, limiting carbs will help you lose fat while maintaining or even building muscle. The more muscle tissue you have, the more calories you burn.

Fighting the metabolic syndrome

Excessive consumption of carbohydrates, especially sugar, causes what is known as metabolic syndrome: obesity, type 2 diabetes, cardiovascular disease, lipid problems, inflammation and hypertension. The latest systematic review of all major clinical trials of low-carbohydrate diets shows significant weight loss and improvement in all major risk factors for heart disease.

Improved insulin resistance, reduced insulin and blood sugar levels

A 2004 study looked at the effect of low-carb diets on blood sugar. Based on the results, blood sugar has dropped in people with diabetes and pre-diabetes.

Another 2005 study showed that low-carb diets reduced insulin and improved insulin resistance in obese patients with type 2 diabetes.

Lipid problems and cardiovascular disease

Low carb diets have been shown to improve cholesterol levels. Our body produces cholesterol in response to the type of fat we eat. In general, if we eat saturated fat, our body produces LDL cholesterol, while it produces HDL cholesterol in response to the consumption of unsaturated fats. Studies show that restricting carbohydrates raises HDL cholesterol, which is associated with a reduced risk of heart disease.

Reduced inflammation

According to Dr. Brief, author of the best-selling “Escape from the Diet Trap,” carbohydrates that disrupt blood sugar levels provoke inflammation and raise triglycerides. Eating low-carb, real food reduces inflammation in the body. Keep in mind that not everything labeled as “low-carb” is anti-inflammatory. The quality of the food is crucial: artificial sweeteners, refined vegetable oils, grilling or too much omega 6 increase the level of inflammation.

Normalize blood pressure

High blood pressure (hypertension) is known to be a key factor in heart disease and stroke. A 2010 study found that low-carb diets were an effective tool for lowering blood pressure.

Improves dental health

Sugar significantly changes the pH in the mouth – with less sugar intake, there is less risk of gum disease and rot. Today, most of the evidence is based on the observations of Weston Price, an American dentist who spent his life studying the diets of different cultures.

Ketosis used to treat diseases

It is generally accepted that any diet below 130-150 grams of carbohydrates is considered “low carb”. Ketogenic diets are a subset of low-carbohydrate diets that cause a metabolic condition known as ketosis by limiting carbohydrates to 20-50 grams per day.

Based on research, ketosis is a favorable condition for the treatment of cancer. When you limit your carbohydrate intake to less than 20-50 grams, your body depletes its glycogen stores and begins to produce ketone bodies. Normal cells can use ketones for energy, but cancer cells can’t and they literally starve to death.

In addition, ketogenic diets have been used to treat: neurological diseases (Alzheimer’s disease, Parkinson’s disease, autism, depression, migraine, epilepsy), chronic fatigue syndrome, polycystic ovary syndrome (POS) and others.

Not necessarily. Contrary to what you may have heard, cholesterol is absolutely vital to our body and its role is completely misunderstood. The real cause of heart disease is not high cholesterol, but chronic inflammation.

Yes, it is safe, but you should not try to lose weight during this period.

Significant weight loss during pregnancy and lactation can have an adverse effect on the fetus / baby, as fat cells can release toxins.

Be sure to also discuss this with your doctor.

Giving life is the best thing a woman can do in her life !!!

Some people are concerned about vitamin and mineral deficiencies, as this is a common risk when you stick to a calorie-restricted diet.

However, research shows that on a relative scale of 1,000 calories, a low-carb diet provides higher levels of nutrients than low-calorie diets. Every diet will lack nutrients if you tend to eat the same food all the time. Try to make your daily plan well balanced and include a variety of foods (meat, vegetables, yogurt, nuts, healthy oils, etc.) and always monitor your nutrients, especially electrolytes (sodium, magnesium, potassium).

Take vitamin D (cod liver oil), magnesium and sometimes selenium and zinc (thyroid health).

Top 11 keto foods with saturated nutrients

  1. Sardines
  2. Spinach
  3. Liver
  4. Red peppers
  5. Eggs
  6. Broccoli
  7. Shrimp and shrimp
  8. Arugula
  9. Wild salmon
  10. Mushrooms
  11. Beef, young veal

Wouldn’t eating so much fat make me fat?

In fact, a high-fat diet is healthier for you, but only when carbohydrate intake is kept low. In most cases, a diet high in pure saturated and monounsaturated fats and low in carbohydrates raises your HDL (“good”) cholesterol and lowers your triglycerides. These two factors are the real measure of good heart health. It also depends on what kind of fat you consume – you should avoid trans fats and processed fats of all kinds.

Fat doesn’t make you fat. This is one of the biggest myths and unfortunately many “healthy diets” are based on it. Fat does not make you fat unless you combine it with foods high in carbohydrates. In the long run, you will realize that eating more fat, enough protein and less carbohydrates is the best approach to controlling your weight. Eating high-fat foods will easily satisfy your appetite and you will not feel hungry, as in all these days of calorie counting and low-fat diets high in carbohydrates. This does not mean that you should base your diet exclusively on sausages and bacon. Ketogenic diets are aimed at adopting a healthier lifestyle, avoiding processed foods and eating clean.

However, there may be cases in which people who follow a ketogenic diet with very low carbohydrates show extremely high cholesterol levels. Although many studies do not show a link between cholesterol and heart disease, some experts say that very high cholesterol can increase the risk of heart disease. The fact that there is no conclusive evidence does not mean that eating an unlimited amount of saturated fat is safe for everyone, especially not for those who suffer from hypercholesterolemia.

Although most people will not experience extremely high cholesterol levels, there are a few who do (20-30%). Whether this is due to genetics or other factors is still unclear, especially on a low-carb diet. Franciska Spritzler, a registered nutritionist specializing in low-carb diets, has a brilliant article on her website and I encourage everyone to read it. If your cholesterol is very high, coconut oil may be one of the foods you will need to limit.

Yes they can. However, they must be monitored by a doctor. They may need to adjust the drug only a few days after following a low-carbohydrate diet. Together with many experts in the field of low-carbohydrate nutrition and diabetes management, Dr. Richard D. Feynman is the author of a review of studies that are worth reading.

Type 2 diabetes: A growing epidemic

Type 2 diabetes (T2D) is a chronic metabolic condition that occurs when the body either does not produce enough insulin or is unable to efficiently deliver insulin to the cells.

T2D differs from type 1 diabetes in that the body still produces insulin. Because insulin production is defective, blood sugar builds up in the blood, leading to an increase in blood sugar levels.

Achieving and maintaining normal blood sugar (glucose) levels can significantly reduce the risk of complications related to diabetes, such as diseases of the eye, heart, nerves, kidneys, digestion, legs, gums and circulation.

What are the risk factors and who is affected by type 2 diabetes?

Age, genetics, food choices and the environment (activity level, medication, etc.) are all factors that can contribute to T2D.

Type 2 diabetes — originally diabetes in adults and its epidemic that has plagued us for more than thirty-five years — increased from 108 million in 1980 to 422 million in 2014. Once considered an adult disease, type 2 is now has expanded to include children.

Type 2 diabetes has affected children at the same rate as type 1 in the United States and is growing in other parts of the world: Canada, Japan, Austria, the United Kingdom and Germany. In Japan, there is an approximately fourfold increase in the incidence of type 2 diabetes in children aged 6 to 15, and between 8 and 45% of newborns and adolescents in the United States have type 2 diabetes.

These astounding statistics are not just astounding because of the number, they are astounding because type 2 diabetes can be avoided and defeated simply with a healthy diet and lifestyle choices.

Can a ketogenic diet help stop type 2 diabetes?

Available treatment options (diet, exercise, medication, and insulin therapy) help keep blood sugar in range.

However, no one can compare to a ketogenic diet.

Can type 2 diabetes be defeated with a ketogenic diet?

The ketogenic diet (maximum 50 grams of total carbohydrates per day) is the best tool for managing blood sugar, as a person does not consume sugar or sugar from the breakdown of absorbed carbohydrates and therefore excess sugar does not circulate in the blood. In essence, the root cause of high blood sugar is eliminated. In fact, there are many experts who support this ketogenic approach to treating type 2 diabetes.

Yes, she can! If you live with discomfort and reduced quality of life from acid reflux and the food has gone from pleasure to pain, consider trying a low-carb or ketogenic diet.

It seems that improving GERD and acid reflux has less to do with what you put in your mouth – antacids – and more with what you don’t put in your mouth: large amounts of carbohydrates.

There is nothing to lose, except maybe a few extra pounds, reflux and maybe even an antacid prescription. If you have been taking prescription antacids for a long time, it is not recommended that you give them up. Find a doctor who can help you start with a low-carb approach and safely refuse your medications.

One of the frequently asked questions is whether a low-carb diet causes hair loss, as it seems to be a problem for some people. Sometimes this can be caused by rapid weight loss, which is only temporary. It can also be caused by a lack of dietary protein. Remember that you need to eat 0.6-1 grams of protein for every kilogram of lean body weight. Another cause of hair loss can be an autoimmune disease, especially hypothyroidism – make sure you get the right treatment. You can improve your hair by taking vitamins and minerals or eating foods high in zinc, biotin, vitamin B12, iron, magnesium and vitamin E.

Yes, very suitable.

Children thrive in ketosis.

In fact, the ketogenic diet is widely used to treat diseases such as autism and epilepsy in children.

You can follow the section of the site created for information on ketogenic diet in children and adolescents.

Yes, a lot! A very low-carb lifestyle can help lower insulin levels, improve insulin sensitivity, maintain your appetite, and potentially even reduce hot flashes and other symptoms.

Menopause can be extremely challenging for many women.

In addition, there are several health benefits from ketogenic or low-carb diets. Adherence to this diet can reduce other risk factors for heart disease, which is especially important after losing the cardioprotective effects of estrogen.

It is important to understand that losing weight during menopause can be extremely difficult, even if you do everything right. Whether a low-carb diet or keto actually leads to weight loss will depend on a number of other factors, some of which you can control and others not, such as genetics.

Regular exercise, stress management, and practicing other healthy behaviors that improve your keto or low-carb lifestyle can improve your chances of maintaining a healthy weight and excellent quality of life during and after menopause.

No, you don’t need to. This problem occurs when the diet is misunderstood.

You can’t just eat meat and eggs, as some of you may have imagined. And you don’t just get fiber from grains and fruits. There are plenty of vegetables, some low-carb fruits or even nuts. Once they are included in the diet, fiber is not a problem. If you are still worried about the lack of fiber, a natural supplement without fiber and without sugar can help.

If you suffer from constipation, here are some tips:

Drink water! Make sure you are hydrated (2-3 liters per day)

Make sure your mineral intake is adequate. You may need to increase your sodium intake, especially during the first few days of your diet. Also try magnesium citrate – it helps with constipation.

Eat good fats: nuts, seeds, avocados, coconut oil and more.

Try MCT oil

When using psyllium, always drink plenty of water

Be more active, go for a walk

If you have loose stools and diarrhea, watch your fat intake. Don’t get over 80% of your calories from fat if you have digestive problems.

The main concern is the increased incidence of kidney stones and kidney damage due to the “high protein” nature of ketogenic diets.

First, the myth is that ketogenic diets are high in protein. Even if they were, it can be argued whether or not there are negative effects. There are few studies that suggest a negative effect of ketogenic diets on kidney function or kidney stones in healthy individuals. Only people with kidney problems should be vigilant and make sure they discuss any dietary changes with their doctor. According to studies, a diet low in carbohydrates and high in fat has a beneficial effect and can improve gallstone disease.

The potentially ill effects of ketogenic diets on the liver are often raised. Studies of short-term effects have shown that low-carb diets do not cause liver damage in healthy individuals. In fact, a cholesterol-deficient diet leads to conditions such as non-alcoholic fatty liver disease, and a ketogenic diet can actually improve that condition. Again, people with kidney disease should discuss this approach with a healthcare professional.

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