Ketogenic Nation

What are Medium-Chain Triglycerides or MCTs

Medium-chain triglycerides (MCTs) are a key ingredient in an effective ketogenic diet. The ketogenic diet (keto) is arguably the healthiest way to eat on the planet. Those misunderstood and once shunned MCTs are what makes keto work.

Science made a lot of big mistakes back in the 1970s. One of the worst may have caused the tremendous increase in the obesity rates in America.

Nutrition science was in it’s infancy. The health and fitness boom was just beginning. At that time, a lot of well known scientists believed that saturated fat caused heart disease. With a few flawed studies to back it up, the theory was presented again and again.

The “low-fat” diet was encouraged by the food industry and mandated by politicians in a series of “low-fat” recommendations. By 1977, it went mainstream.

It was assumed that by removing saturated fats, including MCTs from the diet that it would lower the “bad” cholesterol in the blood. This was also supposed to dramatically decrease the incidence of heart disease.

For the next 30 years eggs, meat, and butter along with other healthy foods that didn’t fall into the “low-fat” guidelines were off the table. Processed foods with chemicals and a high content of refined sugar replaced them.

A myriad of studies have since proven that a low-fat diet is not healthy.

Obesity, heart disease and diabetes all increased dramatically. Reducing MCTs from the diet was not the only reason for these increases, but it was a big contributing factor.

What are the difference between MCTs and Other Fats?

MCTs are also known as medium-chain fatty acids (MCFAs). They are saturated fats comprised of medium-chain fatty acids. MCTs are very  different from other types of saturated fats.

The difference between MCTs and other fats is in the basic chemical structure. Every kind of  fatty acid is comprised of strings of carbons which are connected by hydrogen.

Fats are identified by the number of carbons. Short-chain fats have less  than six carbons. Between 6-12 carbons are present in medium-chain fats. Long-chain fats have between 13–21 carbons.

MCTs are “good fats”. There easily break down in the body for use as energy. They are also very easy to absorb.

Paleo Leap describes the difference of fats by comparing fruit to a smoothie, they claim that “ long-chain fats are like a whole piece of fruit and MCTs are like a smoothie. If you eat the whole fruit, you have to put in a lot of effort chewing, but the smoothie you can just slurp right up almost without noticing.”

Basically, not all saturated fats are the same. MCTs are healthy “good fats”. In fact, MCTs speed up the fat burning process known as ketosis. The body doesn’t store them like it does LCTs. They are easy to digest and quickly converted to ketones in the liver.

Compared to LCTs (long-chain fats), MCTs are more quickly absorbed. It is easier for the body to break apart the carbon bonds in MCTs. They are much smaller and no special enzymes have to work overtime to break them up.

MCT’s by their very nature are fat burning. They do not get added to the stores of fat in the body. And during ketosis they actually burn that stored up fat.

Food Sources of MCTs

• Coconut oil contains 15% MCT
• Palm kernel oil contains 8% MCT
• Cheese contains 7.3% MCT
• Butter contains 6.8% MCT
• Whole Milk contains 7% MCT
• Whole Yogurt contains 6.6% MCT

MCTs can also be found in grass-fed beef.

Note that “fat-free” or “low fat” milk and yogurt have the MCT’s removed. Since “low fat” products have most of the MCT content taken out they do not have the same health benefits.

Coconut oil is one of the best sources of MCTs. As much as 65% of the oil contained in a coconut is MCT based.

MCTs are the best source of essential “good fats”.

The Ketogenic Diet is Optimal for Health

The ketogenic diet was first developed a century ago. It was primarily used as a nutrition plan to cure and/or control epilepsy.

Ketogenic dieting enables the body to burn fat and ketones for fuel. Keto dieters consume high fat (mostly MCTs), and low carbohydrates.

This is the perfect way to produce the ketosis state.

A keto diet encourages your body to burn fat at an elevated rate. This  process also produces ketones in the liver. As the body begins to burn both ketones and fat, a state of ketosis results.

Ketosis should not be confused with diabetic keto-acidosis which is a life-threatening condition for people who have type 1 diabetes.

Proponents of a keto diet believe that during ketosis it is easier to lose weight. They also point out the many additional health benefits of ketosis.

The benefits of a ketogenic diet include aid for a myriad of neurological problems, as well as reducing the risk of  type 2 diabetes, cancer, high cholesterol, cancer, epilepsy, Alzheimer’s and Parkinson’s Disease.

MCTs are also good for the heart and obesity prevention.They help you lose weight by restoring the metabolism for optimal functioning. And if you’re on a keto diet trying to stay in ketosis, MCTs are the key.

MCTs Health Benefits:

• Help with weight loss
• Reduce body fat by maintaining metabolic function
• Increases Energy
• Boosts Brain Function
• Aids digestion
• Balances hormone levels
• Improves Mood
• Fights infection and viruses from bacteria
• Absorbs more fat-soluble nutrients from whole foods
• Antioxidant (Anti-inflammatory)

In the last 15 years a variety of studies have revealed the healthy benefits of MCTs. In every case consuming MCTs in your diet reduces body fat and boosts energy levels.

The European Journal of Clinical Nutrition did a comparative study from a clinical trial of MCTs and LCTs they found the difference was dramatic. The group that consumed 10 grams of MCTs with their meals showed an increase in metabolism. The LCT group did not have positive results.

The Obesity Research Journal also published a similar study with similar results. MCTs were once again proven to increase fat burning and decrease body fat.

MCTs are ketogenic friendly “good fats”. By themselves they have many healthy benefits.   But when combined with a keto diet MCTs are a “secret weapon”

The Role of Sugar and Carbohydrates on Obesity

There is an obesity epidemic in the United States. This epidemic puts over 78 million people in the high risk category. Obesity has been linked to type 2 diabetes, stroke, heart conditions and cancer.

The US based Center for Disease Control and Prevention (CDC) recently released a statement that encouraged Americans to pay attention to the obesity issue.

In order to reduce the growing obesity rates and the negative impacts on our health, we need to consider cutting carbs, “the single most effective intervention for reducing all features of metabolic syndrome.”

Being sedentary, smoking and drinking alcohol are all unhealthy and risky  lifestyle choices. But the Journal of Sports Medicine warns that a high-calorie diet is  responsible for more health problems and disease than physical inactivity, smoking and drinking combined.

Sugar, Glucose and Fructose

Different foods affect the body in many different ways. Sugar also known as Sucrose, especially processed sugar, makes you fatter.

Sugar and products with high fructose content are made up of just two molecules: glucose and fructose.

Glucose:  Carbohydrates are sources of many important nutrients. They can be an important source of energy for the body. When we consume carbs they move through the digestion system and become glucose Glucose is a type of blood sugar. This sugar becomes the body’s fuel.

Glucose is then moved throughout the body in the bloodstream to the organs and tissue. It also plays an important  role in running the metabolism. Our bodies automatically produce glucose from carbohydrates. They are a constant in the bloodstream.

Every cell in the body can use glucose for energy. If we don’t get glucose from the diet, our bodies produce what we need out of proteins and fats.

Fructose: The Fructose molecule isn’t produced by our bodies. We consume it through our food. It serves no healthy purpose.

According to researchers only a few cells can even tolerate fructose, so it gravitates to the liver. From the liver these molecules turn into fat, which is moved into the bloodstream with the healthy glucose molecules.

When they hit the bloodstream the fructose molecules (already turned to fat) become Triglycerides. If you have high triglycerides it is a sign of high cholesterol levels.

Sugar consumed in the form of natural raw fruits don’t have the same negative impacts that processed sugar has. Raw fruits are rich in antioxidants and fiber. When you eat fruit it adds very little fructose.

What is Metabolic Syndrome?

The human body is made up of a lot of complex systems which keep the metabolism on track.

When these systems break down a person may have a various conditions like high blood pressure, too much belly fat, bad cholesterol levels etc.

When you have metabolic syndrome you are at a high risk for diabetes, stroke and heart disease.

The regulation of food consumption involves several hormones and complex neural circuits. These hormones send signals to the hypothalamus which regulates food intake, and fat burning and storage.

Insulin Resistance and Weight Gain

The human metabolism plays a key role in regulating the production of blood glucose and its use as fuel for the body.

Insulin manufactured in the pancreas is the vital hormone that is responsible for the balance and regulation of glucose. Insulin sends signals to the glucose (now fat cells). It regulates the fat burning process in the human body.

Insulin is created based on how much glucose is in the bloodstream.  It’s role is to keep the blood glucose levels from becoming toxic to the body.

A meal high in carbs increases the glucose levels. Too much glucose sends the signal to the create more insulin. Insulin is then sent into the bloodstream.

It is a delicate balance. Without insulin or if it doesn’t function efficiently, the blood glucose can reach toxic levels.

Most of the time this works. But over time certain cells can become immune to insulin.When this resistance takes place, the pancreas continues to create extra insulin to push the glucose into cells.

This condition is called insulin resistance. The body continues to manufacture too much insulin until type II diabetes occurs.

When insulin levels are too high for an extended period of time, the glucose (fat)  is not used correctly for fuel. Instead it moves through the bloodstream and becomes deposited and stored fat.

Consuming too many carbs can also cause elevated insulin levels. Consuming too much fructose can also create insulin resistance.

Leptin Resistance and Weight Gain.

Fructose can’t be processed correctly. It becomes fat in the human body. When the body takes in too much fructose it can create problems with a hormone called leptin.

Leptin comes out of fat cells. The bigger the fat cells the more leptin it sends. Leptin sends a signal to the brain which helps it determine that it is time to store fat. This condition is called leptin resistance.

An excess of leptin should tell the brain to stop eating, because there is enough stored fat. But when the leptin regulatory is broken there is a disconnect in the signals.

The very process that is supposed to prevent obesity sends the wrong signal The body is filling up with fat and the brain keeps telling it to consume more.

Leptin Resistance and insulin resistance are both cluster conditions that can occur in metabolic syndrome. They have root causes of surrounding the intake of sugar and carbs in the body.

The sugar in our bodies may be consumed as fructose, sucrose or carbohydrates. But when the metabolism is broken it all ends up as stored fat.

The research team at the CDC reported that for each extra 150 calories you consume from sugar, you are increasing by 11 times your risk of developing diabetes.

Sources:

Vitality Online, “Overeating Sugar and Carbs Causes Obesity, Not Inactivity; You Can’t Outrun a Bad Diet” by Samantha Olson

“4 Ways Sugar Makes You Fat” by Kris Gunnars, BSc, December 2015 http://authoritynutrition.com/4-ways-sugar-makes-you-fat/

What About Fats in a Ketogenic Diet? 

A recent meta-analysis by researchers was compiled in the “Annals of Internal Medicine” (2014). It reviewed the last 60 years of studies related to dietary fat also known as lipids.

This comprehensive research project clarifies the importance of fat in our diet. It also shatters the urban legend that saturated fats pose the same health risks as trans fats.

This just confirmed what those that follow a ketogenic diet have long believed. Keto depends on a high-fat and low carb food intake.

There are different kinds of dietary fats. Actually fats in every food have a combination of saturated and unsaturated fatty acids. Up to 1/4 of the fat in most fish is saturated. Almost 1/2 of the fats found in meats is monounsaturated.

The way that fats are broken down as monounsaturated and saturated depends on which type of fat dominates the percentage in the food. For example olive oil is a monounsaturated fat because it has a 75% monounsaturated mixture. Butter, which is 60% saturated fat, is deemed a saturated fat.

Fats or fatty acids have various lengths in their molecular chains which indicate the number of hydrogen atoms. Medium chain fatty acids (MCTs) have a variety of health benefits not found in long chain fatty acids (LCTs).

They also have different biological effects depending on the specific fatty acids and whether it is saturated or unsaturated:

• Saturated Fats

It was once believed that a diet high in saturated fats elevate LDL (“bad”) cholesterol levels and increase the risk of heart disease. In reality, saturated fats are important to your health.

They play a role in maintaining the immune system and metabolism. They also benefit the bones, boosts energy and balance testosterone levels. Some saturated fats actually improve HDL (“good”) cholesterol.

Keto dieting relies heavily on the fats called medium-chain triglycerides (MCTs) or medium-chain fatty acids (MCFAs) to enhance fat burning. MCTs are actually a healthy type of saturated fat. MCTs also contribute to the state of ketosis which is a goal of a ketogenic diet.

MCTs are an especially beneficial and rare type of fat. They are easily digested within liver to create ketones. Then they become an immediate source of energy and begin to accelerate the burning of body fat.

There are multiple sources of saturated fats including; meats, whole dairy milk and butter, chocolate, palm, and other tropical oils.

All these foods were consumed by primitive man in various parts of the ancient world. But keep in mind that all these foods provide different amounts of MCT saturated fats. The best source of MCT is the coconut.

Saturated fats may become solid at room temperature and liquid when heated up.

• Monounsaturated Fats 

Monounsaturated fats also have incredible health benefits.  Monounsaturated fats have long been considered healthy “good fats”.

They are proven to lower the risk of heart disease. Studies have shown how these fatty acids improve insulin resistance and reduce cholesterol levels. They raise HDL levels, while they are  lowering the  LDL.

Healthy plant-based monounsaturated fat is found in avocados, nuts, olive oil, sunflower oil and canola oil.

• Polyunsaturated Fats

Polyunsaturated fats also have a variety of health benefits. They can reduce LDL “bad” cholesterol in the bloodstream which reduces the  risks of heart disease and neurological problems. They also have antioxidant effects.

Keep in mind that only when polyunsaturated fats are found in an unprocessed or natural state do they have positive health benefits. When  polyunsaturated fats are processed they can elevate LDL cholesterol levels.

Processed polyunsaturated fats have the same negative effects as trans-fats.  In contrast to trans fats, unsaturated fats can have a beneficial effect on HDL blood cholesterol levels, especially when they replace trans fats in the diet.

Natural unprocessed oils, like soybean oil, corn oil and sunflower oil are healthy. Polyunsaturated fats in the form of omega-3 and omega-6 fatty acids can provide essential fats.  Fatty fish like tuna and salmon and plant based foods like walnuts have omega-6 and omega-3.

• Trans Fats

Trans fat is basically man-made. It is only found in processed fatty foods.

In order to extend the shelf life of certain food products a hydrogenation process is used. Hydrogen is artificially introduced into the fatty acid chains. This effectively turns healthy MCTs into unhealthy LCTs.

This is the “bad” fat that we have all been warned about. Highly processed vegetable oils, processed snacks and butter substitutes are extremely bad for the LDL/HDL dynamic.

Trans fat damages cells and has been linked (through the negative HDL/LDL cholesterol levels) to heart disease as well as other unhealthy conditions.

The FDA has started to require that trans fat content in foods be disclosed on the label. Some food manufacturers are eliminating or reducing trans fat in their products. Even though this deadly fat is being g phased out of many foods, there is still a lot of it around (even in fast foods). Read the label or check nutrition information. Avoid trans fat at all costs.

• More About Cholesterol

Cholesterol constantly travels through your bloodstream in your body. It travels in microscopic particles. When your cholesterol levels are healthy It indicates that the particles are moving freely and unobstructed. If you have cholesterol issues the particles are crashing into artery walls and building up unhealthy plaque.

High Density Lipoproteins (HDL) are the “good” cholesterol that moves freely throughout tissue to be deposited in the liver for . They are responsible of transferring cholesterol from the body’s tissue into the liver to be broken down.

Low Density Lipoproteins (LDL) or “bad” cholesterol which actually removes our bodies store of cholesterol out of the liver and crashes it into the artery walls as a dangerous plaque.

To summarize:

Fats impact the body’s cholesterol levels in different ways. Both monounsaturated and polyunsaturated fats work to lower LDL levels. They are known as the “good” fats. Saturated fats can also have health benefits. Trans fats are the “ bad” fats, which elevate LDL levels in your bloodstream.  “Good” fats are an essential part of  a healthy ketogenic diet.

Omega 6 and Omega 3 Fatty Acids

When we eat a meal we never think about the macronutrients that we are consuming. Our food is broken down into carbohydrates, fats and proteins. The food is vital as fuel for the body. But some macronutrients are more essential than others.

Nutrition expert Casey Thaler, B.A., NASM-CPT, FNS sums it up well with, “It is important to note, however, that while there is no such thing as an “essential carbohydrate,” there are “essential fats.”

The body can’t make fats they have to be a part of the diet. These fats (fatty acids or lipids) serve an important role in maintenance and energy.

A 2014, meta-analysis reviewed 60 years of studies in the “Annals of Internal Medicine.” It discussed the importance of dietary fatty acids. These fatty acids are primarily designated unsaturated, polyunsaturated, monounsaturated and saturated. They appear in food in various combinations as fat molecules.

Fat molecules have chemical chains of various lengths. These chains indicate the number of hydrogen atoms. For example medium chain fatty acids (MCTs) have fewer hydrogen links than long chain fatty acids (LCTs).

The general rule is that the fewer the lengths the greater the health benefits. Although Omega-3s are technically considered to have a long chain structure they have a multitude of healthy effects.

• Omega-3 Fatty Acids

Omega-3 can best be described as an essential fatty acid (EFA). It comes in several forms like  docosahexaenoic acid (DHA) and eicosapentaenoic  acid (EPA).  The most common way that omega-3 is known, is as fish oil.

Omega-3s are polyunsaturated fats.

They have a multitude of health benefits to offer. They are the ultimate anti-inflammatory.  Omega-3 is healthy for the heart. It lowers the risk of heart disease, Alzheimer’s, and type 2 diabetes. Most of its benefits come from the effect these EFA’s have on and regulating brain and nerve function.

The omega-3s also aid in reducing blood clots, lowering blood pressure and inflammation. They lower triglycerides by creating a healthy blood flow.

Omega-3 fatty acids are important for the brain development of babies.

Fish oil is the main and best source of omega-3 fatty acids. There are also some plant sources like canola oil, walnuts and flaxseeds.

• Omega-6 Fatty Acids

Omega-6 fatty acids are also a polyunsaturated essential fat (PUFA).

Like the omega-3s they can’t be produced in our bodies and must be introduced as foods.

They also have a variety of health benefits.  These fats help with brain function, human growth and development.

As a type of polyunsaturated fatty acid (PUFA), omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.

Omega-6 fatty acids are consumed mostly as vegetable oils, like linoleic acid (LA).

Finding a Balance of Omega-3 and Omega-6

A healthy diet need the right balance of essential fats. Omega-3 and omega-6 fatty acids need the proper balance since omega-3’s help reduce inflammation, and some omega-6’s cause inflammation.

Some studies even suggest that large consumption of omega-6 fatty acids can create unhealthy conditions.

The typical Western diet contains 15 to 1 or a 16 to 1 omega-3 to omega-6 ratio. Remember that the omega-3’s  from fish are probably the healthiest fat around.

A standard Western diet may not have enough omega-3s included.

Artemis Simopolous, MD, Director of the Center for Genetics, Nutrition and Health located in Washington DC is an expert on essential fats. He recommends that, “The ideal ratio is one to one or two to one, omega-6 to omega-3.”  He also claims that omega-6 fatty acids may not be as vital as omega-3 fatty acids.  Dr. Simopolous sums it up with, “Unfortunately, the American diet has been flooded with omega-6 fatty acids, mostly in the form of vegetable oils such as corn oil and safflower oil.”

Americans might be healthier if they cut back on oils high in omega-6s and used more oils that have omega-3s (canola oil,flaxseed oil).

The point is that most fish is filled with the inflammation reducing omega-3’s.

There is a lot of evidence that the docosahexaenoic acid (DHA) and eicosapentaenoic  acid (EPA) in omega-3s is responsible for keeping a heart healthy.

The American Heart Association says that if you don’t have heart disease you need to eat at least two to three servings of fish a week. A serving is 3.5 ounces of any variety of cooked fatty fish. If you do have any type of heart condition or disease try and include a daily serving of omega-3.

Food Sources for Omega-3 and Omega-6

Certainly best source of omega-3 is  fish. Salmon,tuna, mackerel, trout, sardines,swordfish and anchovies all have a high omega-3 content.

It can also be found in green leafy vegetables. Spinach, collard greens, kale, and broccoli supply omega-3 to the diet.

Some nuts and seeds like walnuts, chia, almonds, and pistachios are a sources of both omega-3 and omega-6.

There are also omega-3 fatty acids present in avocados and grass-fed beef.

Other foods that contain omega-3s include flaxseed oil, which has about 55%. Canola oil contains roughly 10%. Soybean oil has 7% omega-3 fats.

It might be a good idea to talk to your healthcare provider or doctor to determine if you can take supplements as a source of omega-3. Fish oil is also known to be a supplement. Since the healthy benefits are in the EPA and DHA it may be possible to use them as a nutritional supplement.

It’s important to fill your plate with the right macronutrients. And it’s essential that you consume omega-3 and omega-6 in your diet.

Sources:

US National Library of Medicine National Institutes of Health, Abstract, Biomed Pharmacother. 2002 Oct;56(8):365-79. “The importance of the ratio of omega-6/omega-3 essential fatty acids.”

The Ketogenic Diet and Epilepsy

Recently, the ketogenic diet (high fat, low carbs) has become an alternative treatment for epilepsy. It is a more natural and holistic approach to help those who don’t respond to pharmaceutical intervention.

Around 65 million people in the world are believed to have epilepsy. In America around 2.3 million adults and 1/2 million children are currently affected. Every year about 150,000 new cases are added.

This means that as many as one out of every 26 people in America will at some time be diagnosed with epilepsy.  Every year the disease costs about $15.5 billion in medical expenses and loss of productivity and earnings.

In the 2010 New England Journal of Medicine, it was reported that 30% to 35% of epileptics are resistant to some extent to treatment. Those most at risk are children suffering from epilepsy who have an increased chance of death, if their disease is not controlled within five years.

Treatment for epilepsy includes a variety of prescriptions, sometimes even a combination of medications. And as a last resort, surgery may be required. If the patient’s condition  has not improved using other therapy a change in diet may also be indicated.

What is Epilepsy?

Epilepsy is a neurological disorder that is marked by misfires of the activity in the brain.

The only symptom that is visible with this disorder are seizures. Basically these are like an electrical storm or short circuit in the brain. Seizures occur on a sudden sporadic basis. They can last a few seconds to a few minutes.

There are different kinds of seizures. When the brain activity gets off track behavior problems may result. Sometimes even the loss of consciousness or the loss of memory may take place.

Seizures can even cause convulsions (involuntary movements).

A generalized sure means the entire brain is involved. A partial or focal seizure is when the seizure starts in a specific part of the brain.

There are many causes of epilepsy including brain injury, infection, brain tumor, stroke and genetic defects or conditions. In many cases, the exact cause cannot be determined.

The Ketogenic Diet as a Treatment for Epilepsy?

For centuries the only treatment for epilepsy were some ineffective bromides of various types. In 1912, phenobarbital was the first  real anti-epileptic drug developed.

In 1920,  Dr. Bernarr Macfadden, spoke at an American Medical Association convention. He reported his success in treating epilepsy with a fasting diet. He called this diet the “ketogenic” diet.

Medical research studies done throughout the 1920’s validated keto as a diet therapy for treating seizures. Most of the research involved children.

More recently Maryland researchers published a meta-analysis of keto dieting as a treatment for epilepsy in The Journal of Neurology (JON). It termed a ketogenic diet “profoundly helpful” in treating both adults and children.

The JON research estimated that in 32% of the patients there was  a 50% reduction in the number of seizures who consumed a high fat, and low carbohydrate diet. About 10% of those patients had a 90% reduction of seizures.

How Does Keto Work?

Science has completely validated Dr. Macfaddens’ findings on the effectiveness of ketogenic eating. The basic premise is that when you reduce carbohydrates and sugars and you increase “good” dietary fats it creates the state of ketosis.

In ketogenic between 65% to 75%  of calories come from fat. The study pointed out that the anti-seizure effect usually occurs within days, when a low-grade ketosis is present.

Ketosis is a metabolic state brought on by fasting. During ketosis the body uses ketones and body fat instead of carbs for fuel. This alternative energy also powers the brain. When the body manufactures ketones it has a positive effect on neurological function. It cleans up neurotoxicity and solves the disconnection problem.

Ketosis works directly on the neurotransmitters and ion channels in the brain to increase function. Basically it is opening up the short circuited part of the brain that causes seizures. A ketone fueled brain provides enhancements that don’t always work with prescription medications.

The ketogenic diet has also proven to have positive results in treating other mental and brain disorders; such as Parkinson’s, ALS, autism, depression, bipolar and ADHD. Most neurological diseases have been linked to neurotoxicity.

A classic ketogenic diet works in three primary ways to create an anti-seizure effect.  First, it restricts calories which seems to reduce the incidence of epileptic episodes. Second, it produces ketones which has a positive effect on ATP sensitive ion channels in the brain. Third, it lowers blood glucose levels to calm the neurons.

The state of ketosis is a vital part of the treatment of epilepsy. But, a ketogenic diet also eliminates sugar and grains which is can benefit the treatment of blood conditions, as well.

What About Side Effects?

Actually, researchers found that the most common result of keto eating was weight-loss. In many cases, this is not an unhealthy side effect. In fact, it can be another health benefit for patients with obesity.

There are many side-effects to standard antiepileptic drugs that are currently on the market.  None of them are healthy.

Since these medications are designed to work on the neurological and central nervous systems they can cause dizziness, drowsiness, and mood swings (especially depression). The possible side effects vary with the specific anti-seizure drug.

Diamox can cause kidney stones and frequent urination. Benzodiazepines can cause seizures and breathing issues if you stop taking them suddenly.They have also been linked with liver damage and glaucoma. Tegretol and Zaratonin can result in blood and skin disorders that may be fatal.

Ketosis’ main side effect of fat burning weight loss sounds pretty good in comparison to the many possible drug effects.  And a ketogenic diet has some amazing positive side effects on the brain. It lowers the risk of seizures and improves neuronal recovery.

Around the world the ketogenic diet is being used more for treating epilepsy. There are  200+ hospitals using ketogenic eating programs for therapy. Many of them are in America where Dr. Macfadden worked for years to develop the ketogenic theories that effectively treat epilepsy.

Resources:

The Charlie Foundation for Ketogenic Therapies

“Dietary treatments in adults with refractory epilepsy” Neurology, Authors:  Pavel Klein, Ivana Tyrlikova, Gregory C. Mathews    http://www.drperlmutter.com/study/dietary-treatment-adults-refractory-epilepsy/

The Ketogenic Diet and Paleo: What’s the Difference?

Although there are some differences, both the Ketogenic Diet and the Paleo Diet are based on decades of scientific and nutrition research.

Their common principles emphasize a lifestyle of eating healthy, raw, natural, unprocessed foods. Eating “clean” helps the health-conscious dieter to enhance their health and increase their energy.

Ketogenic Diet Basics

The ketogenic diet (keto) is also known as the low carb-high fat diet (LCHF).

It was developed by Dr. Wilder and Dr. Mynie Peterman at the Mayo Clinic. Wilder first coined the phrase “ketogenic” in 1924, primarily as a treatment for pediatric epilepsy. The ketogenic diet has also shown results in treating various brain disorders, besides epilepsy.

As anti-seizure drugs were developed, there was less reliance on keto as a treatment. Interest was renewed in 1994, when the Charlie Foundation, began promoting ketogenic diet therapies.

The Charlie Foundation was named after  Charlie Abrahams, son of Hollywood producer Jim Abrahams. Invasive brain surgery did not stop Charlie’s debilitating seizures. A ketogenic diet (from age 2 to 5) is credited with making him seizure-free.

The body produces ketones in the liver, where fats are broken down to be used as energy. When something high in carbs is ingested, the body produces glucose and insulin.

A lower intake of carbs, creates the same effect on the body as a reduction in overall food intake.  Basically, a high fat, low carb diet elevates the level of ketones manufactured in the bloodstream.   This is known as ketosis.

Human newborn babies are in a natural state of ketosis. This early period of a child’s development is extremely important.

At this time, the brain is in its highest growth period. Interestingly enough, the naturally occurring ketones in breast milk also help fuel the baby’s growth.

We all already produce ketones, especially while we sleep or in a fasting state. The human body burns sugars and fats. Ketosis is  a method that switches to using a higher rate of ketones, making fat the body’s primary fuel.

Keep in mind that ketosis is a high fat diet, as much as, a low-carb diet. On keto, the body no longer has to break down protein to get it’s energy. Now the body must burn its stored fat for energy. Low carb, high fat dieting is effective.

About Paleo

About 10,000 years ago, man started cultivating and growing crops.  For most of our history, there was no sugar, grains, gluten, soy, and a host of processed and chemically enhanced cooking oils and foods in our diets.

The Paleo Diet was developed over a decade ago, by Dr. Loren Cordain, Ph.D., the prolific author and founder of the Paleo Movement, who insists that Neolithic foods are slowly killing us.

His contention is that modern ailments (autoimmune conditions, heart problems, type 2 diabetes, osteoporosis and many cancers) materialized with the contemporary food supply chain.

Paleo is not primarily a weight loss method.  It’s a nutrition program geared towards eating “ancestral” foods.  These are foods that our ancestors from the Paleolithic (Stone Age) thrived on consuming.

The contention is that the human body never adapted to eating all the grains that modern agriculture is producing.  In other words, our species genetics remains in the Stone Age.

The average caveman was a muscular, athletic, thin and adaptable guy.  Modern man is usually an out-of-shape, overweight, insomniac, that may have already been diagnosed with, an often, preventable condition or disease (heart disease, high blood pressure, or diabetes).

Enthusiasts claim that you will lose weight, develop solid muscle and get in shape if you stick with the Paleo plan.  An assortment of health and nutrition experts, have their own opinions.

What Ketogenic and Paleo have in common:

• The modern diet features chemically refined foods, trans-fats and processed sugars. Both Paleo and Keto believe that trans-fat, from packaged, processed and/or fast foods, is especially damaging.
• Both Keto and Paleo believe that the root causes of most modern degenerative diseases; obesity, diabetes and cancer, stem from what we eat.
• They both rely on consumption of clean unprocessed natural foods.
• Both diets exclude grain. Bread, rice, wheat, flour, quinoa and legumes are restricted grains (largely carbohydrates). Grains are also filled with gluten. Gluten is not a healthy choice for a lot of the population.  The recent “gluten free” diets and products are a testament to the fact that gluten is suspected of being responsible for a number of medical issues.
• Both diets depend on animal protein. If you can hunt it, or catch it; you can eat it. Any grass-fed beef, chicken, duck, turkey, or fish that is hormone and steroid free is allowed. The omega-3s in fish are especially good sources of healthy fats.

Where Ketogenic and Paleo differ:

• Carbohydrates 

Keto – The aim is to consume very low amounts of carbohydrates (less than 50g a day). No  fruits are allowed. Certain vegetables are limited.Especially root veggies, are not recommended.

Paleo – Carbs are not restricted, except for starchy carbs, which were not available to early man hunter and gatherers. This means no potatoes.

• Dairy

 Keto – Dairy products are staple. The fat in cream, cheese and yogurt are important. “No” fat and “low” fat and fat-free are off the table.Full fat dairy products are on the menu.

Paleo – Dairy in any form is not allowed.

• Sugar

 Keto – The carbs are obtained from fat. No sugar is allowed.

  Paleo – Natural sugar from raw fruit. No processed sugar.

• Saturated Fat

Keto – The reduced consumption of carbs makes saturated fat the primary source of energy.

Paleo – Saturated fat is not completely restricted. However, unsaturated fats or monounsaturated (MUFAs), from foods like olive oil and avocados, and polyunsaturated (PUFAs), like those in corn and sunflower oils, tuna, salmon and nuts are highly recommended.

It’s a good idea when you are going on any diet to talk to your doctor or medical practitioner.  Get all the facts.

Both the Paleo Diet and the Ketogenic Diet are healthy lifestyle choices.

Leaky Gut Syndrome

It’s  been said that Leaky Gut Syndrome (LGS) is currently one of the most researched, under-diagnosed and misunderstood health conditions in recent times.

There have been over 11,000 studies done since 1960.

It is a major contributing factor to many chronic health conditions and problems that are becoming more and more common.

What is the Gut?

The stomach, belly or abdomen are all synonyms for what can be seen on the outside of a person’s body.  The gut, which is a vital part of the body’s digestive system is on the inside.

The gut is also known as the gastrointestinal tract. It is the long tube that starts at the mouth and ends at the anus.

The gut system is filled with chemicals and enzymes needed to digest food to fuel the body as energy. Whatever can’t be digested becomes eliminated waste.

There are many billions of beneficial and healthy bacteria here. It has been estimated that 80% of the body’s primary immune system is located in the gut.

This also includes over 90% of the serotonin hormone. Serotonin is the neurotransmitter to the brain which makes a person feel happy.

Scientists have even called the gut the “second brain,” since there is so much of the body’s serotonin present.

What is Leaky Gut Syndrome?  

The gut is permeable. It has tiny pores in the intestinal walls. These are designed to naturally allow gases and liquids to pass through in molecule form. Because of this intestinal flow, vital nutrients and healthy bacteria enter the pores and are absorbed within the gut.

The gut is made up of clusters of intestinal cells, known as tight junctures. These tight junctures are supposed to remain closed.

Leaky gut syndrome (LGS) is when the openings in the tight junctures are opened.

When you have LGS toxins, healthy enzymes, undigested food particles, even serotonin escapes from the intestines and leaks into the bloodstream. These leaks are often provide a pathway for infection and unhealthy bacteria that now can travel anywhere in the body.

Once these toxins start moving through the bloodstream it results in an autoimmune reaction. the immune system begins to react. It reacts by attacking healthy cells

When the gut becomes too permeable and the “tight junctures” are unintentionally open it is called “intestinal hyper-permeability” which is often the medical name for “leaky gut syndrome”.

What Causes Leaky Gut Syndrome?

The short answer to this question is that diet causes a leaky gut. When the gut encounters something it cannot digest, it may cause the tight junctures to expand and break apart.

Although diet is not the only potential cause of LGS, it is the most likely culprit.

Here are the 4 most common causes of a leaky gut.

• Foods: Gluten allergies or Celiac Disease has been called the most common cause of leaky gut. Gluten, in the form of bread, pasta, crackers, etc… releases the zonulin protein into the gut. Inflammatory foods like processed sugar and dairy are also a problem. It is very difficult to digest and can cause breaches in the tight junctures.
• Medications: The gut can spring a leak when it has prolonged exposure to certain medications like Motrin, Advil or other NSAIDS. Antibiotics, steroids and acid reducing drugs are also a risk.
• Toxins: Mercury, pesticides and other environmental toxins may be present in food and water. These toxins contribute to LGS.
• Infections: An infection in the gut or bowel can cause LGS. It’s also possible to get it from Crohn’s disease or other conditions where inflammation is present in the digestive tract.Candida and parasites can also be called infectious. Both can have negative effects.

This is a serious systemic problem. It can result in serious diseases as diverse as: arthritis, diabetes, asthma, thyroid problems, autism, depression, autoimmune diseases, liver failure, MS,  depression, chronic fatigue and skin disorders.

 Symptoms of LGS

• Acid reflux,stomach issues, diarrhea, IBS, heartburn
• Autoimmunity diseases and disorders (lupus, MS, rheumatoid arthritis)
• Seasonal allergies or breathing disorders (asthma)
• Fatigue, Lack of Energy, Being Tired all the time
• Anxiety, Depression, Mood disorders, ADD, ADHD
• Bloating, unexplained weight gain or weight loss
• Achiness, migraines, fibromyalgia
• PMS, menstrual issues, hormonal imbalance
• Nutrient deficiencies
• Skin problems (acne, eczema, rosacea)

How do you treat and heal LGS?

There may be a wide array of symptoms to LGS. That’s what makes it so difficult to diagnose. Many practitioners have started to treat the people that show up with certain chronic for LGS.

Because LGS almost always stems from diet issues, diet changes are the most effective treatment.

There are specific probiotics, nutrients, enzymes and herbs that promote healing in the intestinal lining. Holistic and natural treatment plans have been effective. They treat the underlying problem, the gut, as well as, reduce the symptoms of some more chronic disorders that have developed.

Dr. Amy Myers, MD, is a pioneer in Functional Medicine and New York Times Bestselling author of “The Autoimmune Solution.”  She is at the forefront of research and treatment for LGS.

Dr. Myers recommends that her patients follow a detoxification diet to eliminate toxins from the body.  She has also created the 4R program as a primary treatment to heal LGS.

Dr. Myers 4R Program

1. Remove.

Removing the toxins must be achieved first. Getting rid of all the toxic foods, inflammation and infection is the goal. Remove the bad. It is important to have a comprehensive clean-out of the GI tract.

2. Replace.

Replacing the good entails the use of probiotics, digestive enzymes and vital nutrients to assure proper digestion in the future.

3. Re-inoculate.

Once you have detoxified the gut environment and replenished the healthy digestive elements, it’s time to re-establish balance. A healthy balance comes when the the much needed good bacteria is working, as it’s supposed to throughout the gastrointestinal tract.

4. Repair.

It’s of vital importance to provide the nutrients that heal the problems. This is where supplements are introduced. In order to enable the gut to repair itself L-glutamine or similar amino acids may be required.

Nutritional Ketosis Vs. Diabetic Ketoacidosis (DKA)

There are some medical professionals that still are perplexed when it comes to ketosis. These same doctors may tell their patients that a Ketogenic diet is not good for you.

They usually confuse ketosis, which is a normal benign condition associated with fasting or keto dieting, with ketoacidosis, a life threatening unhealthy condition.

What is a Ketogenic Diet?

A Ketogenic Diet (keto) restricts carbohydrates to about 2% to 5% of the total calorie intake. In comparison, the typical Standard American Diet (SAD) is heavy on carbs. A SAD diet is typically made up of 50% to 65% carbohydrate calorie intake.

Using the keto formula, ketosis naturally occurs. There is also strong evidence that this low carb, high fat diet has a myriad of health benefits.

A keto dieter depends on a high content of natural fats to create a state of “nutritional ketosis”. This is a metabolic process that speeds up weight loss by more quickly burning fat by producing ketones.

What are ketones and ketone testing?

Ketone bodies are a vital part of the ketosis process. Ketones are the natural result when the body burns fat.

Ketones occur during times when very little food is being consumed. They are created from fatty acids in the liver.

Under certain circumstances ketones are the body’s normal response to the process of breaking down fat for energy. During weight loss or whenever there is not enough insulin to use blood sugar (glucose) for energy, ketones develop.

People with diabetes monitor their ketone levels. Home testing strips for urine can be used. A more accurate tool is a blood ketone meter.

During nutritional ketosis adults who have a working pancreas don’t get above 8-10 mmol/l and usually average in the 1-3 mmol/l range.

An individual with a DKA reaction would have ketones exceeding  20 mmol/l.

For a diabetic, the detection of ketones in their urine is a warning sign. A large quantity of ketones (around 20 mmol/l ) is associated with diabetic ketoacidosis.

Nutritional Ketosis

The low carb ketogenic diet produces ketones and reduces blood sugar and insulin levels. They remain in the safe range (not to exceed 8-10 mmol/l). As the glucose and insulin levels in the blood drop and ketones  appear, heart, muscle and brain automatically cut back on glucose in order to rely on fats to burn.

By creating the metabolic process of nutritional ketosis the keto diet creates a literal fat burning machine.

This happens naturally when you reduce carbohydrate intake to below 50 grams. At that time the food that’s consumed produces less glucose, but blood sugars remain stable in a healthy range, the body starts to burn body fat for energy and fuel. A signal of this process is the appearance of  ketones in safe levels in the blood and urine.

Nutritional ketosis that occurs when you are on a ketogenic diet is not dangerous. The PH levels remain within safe ranges and there is a balanced level of insulin to regulate the process.

Nutritional Ketosis occurs naturally when:

• it has been a long time since you’ve eaten and the body burns fat for fuel producing very low-levels of ketones
• newborn babies are in nutritional ketosis at birth until their mom’s breast milk begins better production

Most people benefit from the state of ketosis. It is just a benign process kicked off by a keto diet that gets your own body to burn unnecessary fat.

Ketosis is not recommended for people with untreated diabetes or active alcoholism. Any nutritional program should be monitored by a medical professional if you have these pre-existing conditions.

Diabetic Ketoacidosis (DKA)

Diabetic Ketoacidosis (DKA) is triggered when a diabetic (usually type 1) goes without treating their disease. When the blood glucose level gets ramped up far above a normal range DKA can result.

DKA should not be confused with nutritional ketosis. Ketosis does not cause ketoacidosis.

Ketogenic acidosis can occur:

• If a type 1 diabetic does not inject enough insulin. This usually happens during a time that they are sick or injured.
• If a type 1 diabetic has not yet been diagnosed or treated DKA may be the condition that reveals their diagnosis.
• During long periods of starvation (typically months)
• During long periods of alcohol abuse (also known as alcoholic ketoacidosis)

Treatment for Diabetic Ketoacidosis

If you do suspect that you or someone else is suffering from this dangerous condition, get immediate medical attention. Go to an emergency room or hospital.

If left without treatment diabetic ketoacidosis can be life threatening.

Typically the medical treatment for Diabetic Ketoacidosis is:

1. Replace fluids. Severe dehydration is dangerous for anyone. It can be life threatening for diabetics, especially severe or uncontrolled diabetics who are at risk of ketoacidosis.
2. Replace and replenish electrolytes. When insulin levels are low it affects electrolytes. Electrolytes are much needed minerals (potassium, chloride and sodium). By giving the diabetic electrolytes a balance can be immediately restored.
3. Insulin to restore blood sugar levels. In diabetes it’s important to keep blood sugar levels in check. In a ketoacidosis emergency insulin therapy may be given through an IV (intravenously). When the diabetic is stabilized they can return to their normal insulin regimen.

Why is Ketosis Beneficial? 

In addition to the obvious weight loss benefits ketosis brought on by a keto diet can have additional benefits. Early research pointed to the dramatic positive effect that ketosis brought on by a ketogenic diet can have on epilepsy.

In the last two decades a myriad of medical research has revealed how low carbohydrate diets can have a beneficial impact on brain disorders, heart disease, high blood pressure, high cholesterol, triglyceride issues and of course epilepsy.

Even in diabetes management (under a doctor’s care), if a normal range of  insulin is maintained nutritional ketosis is not dangerous. When a diabetic has their blood sugars stable, ketosis may be beneficial.

Nutritional ketosis associated the ketogenic diet is not dangerous, at all. It may even have some very positive results on certain diseases and health conditions.

Benefits of Coconut Oil

The high fat content of the coconut make it a natural fit for any ketogenic dieter. Coconut oil is filled with healthy medium-chain fatty acids (MCFA) fats. Coconut oil consists of about two-thirds MCFA, also known as, medium-chain triglycerides (MCT) which are the key to  healthy ketogenic eating.

Coconut oil differs from animal fat because it doesn’t raise cholesterol levels. MCFA/MCT is quickly used for energy by the human body.

Coconut oil also has hundreds of other uses and a myriad of health benefits.

A History of the Coconut

Since ancient times, in Ayurvedic, Mayan, Egyptian and Indian culture the coconut was used for medicinal and religious purposes. Actually it has hundreds of uses including producing material goods like ropes, fishing nets and brushes.

Coconuts (copra) are grown in the coconut palm trees. These trees have been revered and used in many civilizations.  In ancient Sanskrit, they were known as the “provider of all necessities of life’. In Malaysia, they are called “trees of a thousand uses.” And in the Philippines, they are called the “tree of life”.

It’s not clear exactly where the coconut originated. Some researchers suggest Malaysia, while others believe it came from South America. But we do know that it spread quickly around the world.

The copra fruit is a source of nutrition and water that was easy to store.  It was taken with them on ships by early seafarers. It was consumed by the ships crews and also traded by merchants. Coconuts played a vital role in the establishment of trade routes, and the exploration and colonization throughout the coasts of India, Africa, South America and the Pacific Rim.

Coconuts are very light and water resistant. They can float on the surface of water through the ocean’s current. This is another way that this amazing fruit spread throughout islands and coasts in the ancient world.

Coconuts are grown in tropical and subtropical climates, where the  natural habitat of heat and humidity encourages their growth.

Today the coconut is grown in at least 70 countries worldwide. This includes India, the Maldives, Indonesia, and the Philippines. In the US they are mainly grown in Hawaii, Florida and Puerto Rico.

Inside the Coconut

Botanists term the fruit a drupe. It includes three distinct layers.  The exocarp, mesocarp (or husk), and the endocarp. Every part of the coconut is used. The coconut contains both water and milk.

The fruit also contains one single large seed.

An estimated 92% of coconut oil contains saturated fat. When compared to other oils and fats, coconut oil has a higher saturation content. For instance meat fat is about 50% saturated and soybean and olive oils are even less (15%).

Due to its saturated nature coconut oil takes on a solid state until exposed to temperatures below 24 C / 76 F, which is its melting point.

Coconut oil and weight loss

Coconut oil is great for weight loss and should be a part of every low-carb, ketogenic diet. It increases energy and helps you quickly burn body fat before it accumulates. It helps with weight loss, in general. It specifically targets the most dangerous body fat (known as visceral fat) in the stomach area.

Coconut oil improves the function of the thyroid gland, which controls metabolism. The key to weight loss is a boost in the metabolism.

The MCFAs in coconut oil create a rapid thermogenic calorie burning action allowing faster fat burning.

Coconuts for Health

Coconuts have been a staple for people who live in tropical cultures. Nutritional and health studies of those peoples make a good case for coconuts in the diet.

The Food and Drug Administration (FDA) terms coconut oil as a “safe” food. Over the last 50 years there have been a number of clinical  trials, META studies and medical research.

Through extensive research it has been discovered that coconut oil can reduce the risk of heart disease, osteoporosis, diabetes, skin infection, cancer, and liver and kidney problems.

It also fights illnesses like ulcers, pancreatitis, cystic fibrosis, Crohn’s disease, colitis, constipation, psoriasis and skin conditions.

Hospitals have been known to treat critical cases with Intravenous (IV) coconut oil therapy.Today medications made with coconut oil are being introduced into mainstream medicine.

Once coconut oil boosts an active metabolism it aids weight loss. An active metabolism also promotes healing of injuries.

Three other health benefits of coconut oil:

• Coconut oil is a natural anti-inflammatory and antibiotic.
• It boosts and repairs the thyroid.
• It improves cholesterol levels and lowers heart disease risk.

Why coconut oil is great for use in the Ketogenic Diet

A primary goal of keto is to achieve ketosis. When you commit to eating very little carbohydrates consistently you get ketone production kick-started. A high fat keto diet ensures you have plenty of available energy during keto-adaptation.

There is no better source of healthy fat than coconut oil. A daily consumption of coconut oil helps stimulate ketosis. Since it contains MCT/MCFA,  it boosts ketone levels. Many people that follow the keto diet have a low intake of carbs. The coconut oil provides an immediate energy source through healthy fats.

Keto dieters who consume coconut oil find it easier and quicker to get the ketosis health effects.

Portland, Oregon’s National College of Natural Medicine recently studied the effects of the ketogenic diet on Parkinson’s patients.They concluded that a low carb high in fat diet will prove to be beneficial.

In a similar study, ONCNM concluded that Parkinson’s patients that consume a lot of coconut oil have ongoing relief from their symptoms.

It’s not just with Parkinson’s. All the health and wellness benefits of coconut oil are complementary to the ketogenic diet. Basically, with coconut oil on the menu the keto diet goes into high gear.

Uses of coconut oil in keto cooking 

Coconut oil has high smoke point and can be used for roasting and baking. It is great in protein snacks and candies.

Candy makers, may put it into chocolate bars, desserts and yogurt. Many vegans who don’t eat meat, fish, dairy or eggs use the coconut oil as a butter substitute. Coconut flour and coconut sugar are a natural alternative to refined flour and sugar with chemical additives.

Beginner’s Guide to Intermittent Fasting 

Since ancient times fasting has been practiced by many religions. It has been mentioned in most religious and sacred texts. There are references to fasting in the both the old and new testament of the Bible, in the Quran and throughout ancient Chinese medicine.

Periodic fasting has always been used as a rite of purification and penitence. It has also been used to prepare for spiritual ceremonies or to celebrate religious holidays.

Fasting, especially intermittent fasting is also an effective way to lose weight.

What is Intermittent Fasting?

Intermittent fasting (IF) is a recent phenomenon. IF is actually a catch-all phrase for a number of diets that have a variety of time periods between fasting and non-fasting.

Intermittent fasting induces the state of ketosis.

Both IF and a restricted or low carb, high fat diet (ketogenic) depletes the body’s stores of glycogen and burns ketones.

A ketogenic diet controls the appetite and keeps the dieter feeling full longer. As the body adjusts to burning ketones it naturally consumes less food less often. This is also the theory behind IF.

There has been a myriad of studies which show both the weight loss and other health benefits of an IF lifestyle primarily because of ketosis.

What are Ketones and Ketosis?

Fasting for an extended time period (as few as 8 hours) can result in the ketosis state when the body burns ketones, instead of glucose. Fasting while on a ketogenic diet can speed up the ketosis process, so that only 5 or 6 hours of fasting is required.

Ketogenic experts Phinney and Volek created the phrase “nutritional ketosis” to describe this phase when the body burns fat at a very fast rate.

The body is fueled by glucose (blood sugar) in the form of carbohydrates. When you are fasting or on a keto diet carbohydrates are not consumed. That’s when the body burns ketones. They are manufactured when the body doesn’t have glucose and begins to burn fat instead.

A ketogenic diet (low carbs, high fat) is specifically designed to induce the ketosis state.

What are the Health Benefits of IF

The primary benefit is weight-loss. You are removing the fat (especially the visceral fat) from your body.

The benefits of ketosis, as a result of IF, include lowering the risk of cancer and boosting your mental clarity and neurological health.

The chance of developing brain disorders and diseases; like Alzheimer’s, stroke, and Parkinson’s can be reduced with IF. Fasting stimulates neurons during ketosis. Studies have also shown that IF reduces the risk of heart disease.

The ketosis experienced in IF also induces autophagy, which is the enhanced production of growth hormones. Autophagy helps the body to heal faster and repair itself.

5 Intermittent Fasting Approaches

Many people that try IF for weight loss or as a nutritional lifestyle create their own way to fast. It depends on what is comfortable for each individual. Different plans have different individual results.

Here are some typical IF approaches.

• 18/6 Eating Window Plan

Within a 24 hour period you can have a fasting window of 18 hours and a feeding window of 6 hours. For instance, on the 18 hour fast you would only have water or tea and no food intake. Then during the following 6 hours you consume all your calories.

By maintaining an eating window you shrink the time when you are consuming all macronutrients. Eating windows are typically between 4 to 7 hours. All the rest of the time you are fasting.

On this basis you can also develop eating windows on a 16/8 cycle or a 20/4 cycle. Experiment to find what works best.

• Alternate Days

Hardcore IF enthusiasts may fast every other day. This may be a difficult schedule. When you are just starting out try an 18/6 eating window first. 24 hour fasting may be too extreme.

There is also the risk that you might overeat during the next 24 hour eating window.

• The 24 to 48 Hour Cleanse

A 24 to 48 hour cleanse can rid the body of toxins and cleanse the liver. This is an extended fasting period which has the same risks as the alternate days approach to IF.

There are some fitness experts that recommend a 24 to 48 hour cleanse weekly or monthly. Be sure to hydrate and drink plenty of water if you choose this approach.

• Keto-Adapted ( In conjunction with Ketogenic Diet)

If you are already on a ketogenic diet you are experiencing ketosis. Your body is keto-adapted, so it may not hurt to skip a meal from time-to-time.

Practice IF with moderation. Go through the process of letting your body adjust. You may want to try skipping a meal, in the morning (breakfast) or evening (dinner). You can do this several times a week.

Eat only when you are hungry. Stick to the keto principal. High fats, low carbs and moderate protein keep you from getting overly hungry.

• IF Plus Exercise

When the main goal is not just to lose weight; but to get fit, IF combined with exercise is a good plan.

It’s always best to work out when you are in the fasted state. Make sure your post workout meal is the largest. On workout days you should eat the majority of your carb.

By keeping your feeding window consistent it’s easier to stick to the plan.

On any IF approach, try and maintain your discipline. You reap the most fat burning benefits with longer fasting periods.

Fasting should not have a negative impact on your workout.

Lots of water, coffee and other beverages are allowed during the fasting periods. Do not eat any solid foods or take in any calories.

Eat normally during the eating windows. If you are on a keto diet try and maintain it during the eating windows. In other words you should be eating the same amounts of food as you would normally eat. Try not to overeat.

What happens when you combine IF and Keto?

The fat burning effects of ketosis are accelerated during the fast periods. The less food intake the faster the fat breaks down. There will also be a significant decrease in insulin levels.

Keto Intermittent Fasting is highly recommended for anyone already living a keto eating lifestyle.

Since you are already keto-adapted your body is using fat and ketones at a faster rate. IF kicks it into high gear and maximizes the fat burning.

IF actually should help your energy levels. The combination helps you to burn primarily fat so you retain a leaner muscle mass.

Note:

If you have an eating disorder (anorexia, bulimia, etc) or Type 1 Diabetes do not try IF.

Only do IF with medical supervision if you have Type 2 Diabetes, are pregnant or breastfeeding. Actually before starting any diet plan, it’s a good idea to consult a medical professional.

The keto adapted body can do very well on short periods of time without consuming foods. Remember you are designing a healthy eating plan. Fasting is NOT starvation. Stay hydrated. Be moderate. And take good care of yourself.