Reddit reviews The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable
We found 86 Reddit comments about The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable. Here are the top ones, ranked by their Reddit score.
There's a strong argument that the US Government is responsible for creating the obesity epidemic in the first place, so in so far as it needs to reverse the damage it's caused with incorrect dietary guidelines, then yes.
Here's the gist of the problem: During the 1960s and 1970s, there was much concern about the high rate of heart disease in the United States. Policy makers developed dietary recommendations in the late 70s early 80s based on what turned out to be a very poor understanding of what causes heart disease. These recommendations called for a low-fat diet, which over the last 3 decades has contributed to an enormous increase in the amount of carbohydrates we consume. Studies are beginning to show that fat was not the culprit at all, and that high carbohydrate diets are actually to blame for the obesity epidemic.
Sources: Good Calories Bad Calories,, The Big Fat Surprise, and The Art and Science of Low Carbohydrate Living.
> As of today i have given up all sodas and am drinking nothing but water
That's a great start!
Empower yourself with keto knowledge and read the FAQ's as per the other responders messages.
My humble opinion: Concentrate on the diet/lifestyle change. Worry about exercise later when you are in the 210/215 range. (I'm biased kuz that's what I did).
Check in here regularly as we love seeing progress and cheering you on. At your size we've seen several people drop 20lbs/month for the first 5 months. Don't expect that kind of loss but it can happen.
I was 265, I'm now 202. I never thought I'd lose the flab - I despised the idea of starving to lose it and eating nothing but crackers & lettuce. I stumbled upon /r/keto in a foodporn post and fell in love.
Don't get discouraged if you "stall". I've been stuck in the same spot for a while now but my waist is shrinking and I'm getting more definition to my body and my BF% is dropping. The scale is often a lying whore.
I would recommend getting hooked up with MFP for your first month and if you feel like you've fallen off the wagon. Set up the MFP macros to suite a keto diet.
Reading:
Why we get Fat and what to do about it by Gary Taubes
this book is referenced many times in the FAQ references.
Also try The Art and Science of Low Carbohydrate Living
Definitely read/visit all the links in the side bar.
Also, when we say "macros" we mean your ratio of calories from fat/protein/carbs.
For keto, you want 65% of your calories to come from fat, 30% to come from protein, or 5% (20g or less per day) to come from carbohydrates, mainly leafy green vegetables and broccoli/cauliflower (and others).
Everyone can do it. Here is my advice:
Preparation
Planning
Grocery shopping
Doing
Correcting
Good luck!
The two Phinney/Volek books.
One. Two.
Even a lot of /r/keto people will agree that calorie counting matters. The difference is that a ketogenic diet is fat burning and muscle sparing.
Secondly, there has been a lot of research showing that a fat-adapted metabolism is much more energy efficient than a carb adapted metabolism.EDIT I simply meant that I can eat less food per volume to get the same day to day energy has a low fat, high carb diet.Carbs are needed for PERFORMANCE. Sprinting, heavy lifting (muscle growth), and competitive situations. Couch potatoes and weekend warriors do not need carbs to lead an active lifestyle.
I do not have any links to the research but I would suggest anyone interested read The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance. They are very technical and in depth with the science.
Now, to get off my soapbox, I think it is also silly to be a militant no carber. Everyone needs to enjoy beer and pizza now and then.
Oh boy, this is pretty rotten. You do tons of research, you're a biochemist, and your boyfriend still needs to mansplain to you that you're a big dummy for falling for a fad diet that doesn't work? This is really disrespectful and undermining.
I'd tell him it's not up for discussion, PERIOD. And, if he insists on going at you about a well-researched personal choice of yours, that you'll consider it very disrespectful and act accordingly.
If he has questions about keto, tell him to pick up "The Art and Science of Low Carbohydrate Living" and educate himself a bit.
I may be coming off strong, but I get so upset when I hear of men undermining the well-reasoned choices of their wives/girlfriends especially when they don't have any facts to back up all of their opinions. You're doing something healthy and positive for yourself. Don't let him drag you down.
The Art and Science of Low Carbohydrate Living is brilliant.
Ok here we go. Tough love.
.....Let me get this straight..... you're in /r/keto... anti-grain, carnivore heaven, where just about everyone who participates loses a phenomenal amount of weight (~80lbs in 6 months here)....
and you're suggesting she eat a "normal" diet of "rice, potatoes or grains"?
Wow.... it's like preaching Catholicism in /r/atheist. I won't downvote you, but I would suggest you read a book. It's well written, and damn near every statement they make has a footnote to the scientific study behind it. If not a book, the FAQ would be a good place to start.
A large chunk of us are here BECAUSE "normal" diets didn't work.
You should look into getting a copy of The Art and Science of Low Carbohydrate Living. It has a lot of information, science, and practical advice for professionals.
The only winning move is to not play. Only talk about diets with people who actually want to learn and debate.
Simply tell her that you feel fine, your girlfriend feels fine, you are as healthy as you have ever been and that she shouldn't knock it until she has tried it. Also tell her that you have made an informed decision and that while you understand her concern, she simply doesn't have the knowledge of nutrition and biochemistry that is required to adequately assess diets, but that if she would like to learn more about your diet then she can order this: http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/
You should read http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708 and Why We Get Fat - Gary Taubes. Then you will never get nervous about every little thing your body does and subconsciously think its keto.
This diet isnt a new fad, its 100% healthy long term and even if your cholesterol spikes during your weight loss, its only because you are dumping cholesterol.
This diet will correct you to the correct weight with or without you (as long as you stay off dirty carbs)! Just stick with it and your body will tune itself to a natural healthy state.
No offense, but is your GW a short term GW? You are going to blow that 175 out of the water, im almost 5'11" and weight 175...no exercise or calorie counting and my wife has lost almost 70 lbs and is 5'7" and 169lbs...with just sticking to the diet.
Gl and keto on!
"The Art and Science of Low Carbohydrate Living" by Phinney and Volek might be good, but I'm not sure if she'll like the description:
> Carbohydrate restricted diets are commonly practiced but seldom taught. As a result, doctors, dietitians, nutritionists, and nurses may have strong opinions about low carbohydrate dieting, but in many if not most cases, these views are not grounded in science.
"The Ketogenic Diet" by Lyle McDonald is great, but it's probably more suited to people who want to understand the biochemistry of keto in detail. It also costs quite a bit, around $60 new.
There have also been quite a few studies done on low carb, and keto. I posted this in another thread:
---
Meta-analyses of randomized controlled trials for weight loss almost universally show that carb restriction works just as well as, or slightly better than, fat restriction.
Here's one from 2015:
LoFAT = low fat
LoCHO = low carb
ASCVD = heart disease
> This trial-level meta-analysis of randomized controlled trials comparing LoCHO diets with LoFAT diets in strictly adherent populations demonstrates that each diet was associated with significant weight loss and reduction in predicted risk of ASCVD events. However, LoCHO diet was associated with modest but significantly greater improvements in weight loss and predicted ASCVD risk in studies from 8 weeks to 24 months in duration. These results suggest that future evaluations of dietary guidelines should consider low carbohydrate diets as effective and safe intervention for weight management in the overweight and obese, although long-term effects require further investigation.
Sackner-Bernstein J, et al. "Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis" PLoS One. 2015 Oct 20;10(10):e0139817. doi: 10.1371/journal.pone.0139817. eCollection 2015.
2014:
> Trials show weight loss in the short-term irrespective of whether the diet is low CHO or balanced. There is probably little or no difference in weight loss and changes in cardiovascular risk factors up to two years of follow-up when overweight and obese adults, with or without type 2 diabetes, are randomised to low CHO diets and isoenergetic balanced weight loss diets.
Naude CE, et al. "Low carbohydrate versus isoenergetic balanced diets for reducing weight and cardiovascular risk: a systematic review and meta-analysis" Nutr Metab Cardiovasc Dis. 2014 Mar;24(3):224-35. doi: 10.1016/j.numecd.2013.11.006. Epub 2013 Dec 20.
2013:
> In conclusion, the present meta-analysis demonstrates that
individuals assigned to a VLCKD achieve significantly greater
long-term reductions in body weight, diastolic blood pressure
and TAG, as well as greater LDL and HDL increases when
compared with individuals assigned to a LFD; hence, the
VLCKD may be an alternative tool against obesity.
Bueno NB, et al. "Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials." Br J Nutr. 2013 Oct;110(7):1178-87. doi: 10.1017/S0007114513000548. Epub 2013 May 7.
2012:
> Meta-analysis showed LCD to be clearly associated with significant decreases in body weight, BMI, abdominal circumference, systolic blood pressure, diastolic blood pressure, plasma triglycerides, fasting plasma
glucose, glycated haemoglobin, plasma insulin and plasma
CRP, as well as with an increase in HDL-C. LDL-C and creatinine did not change significantly, whereas limited
data were conflicted regarding plasma uric acid.
Santos FL, et al. "Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors" Obes Rev. 2012 Nov;13(11):1048-66. doi: 10.1111/j.1467-789X.2012.01021.x. Epub 2012 Aug 21.
It sounds more like you should get a basic understanding of current nutrition science, and what keto is in general.
Recommended reading:
Compilation of science studies mostly related to keto:
I recently read in this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&qid=1330892267&sr=8-1 that it is common for people doing keto to plateau for several weeks and then suddenly lose 5 pounds.
Here's a quote:
"When humans cut back in calories, they tend to lose weight quickly at first. Some of this water weight is due to reduced glycogen reserves (the body stores 3-4 grams of water along with each gram of glycogen). But then if all subsequent weight loss comes from fat, and a 500 kcal per day deficit results in a pound per week rate of loss, this weight variability within a 4 pound range can lead to a great deal of frustration and misunderstanding for the individual. This 4 pound range in weight variability could completely mask four weeks of excellent diet adherence at 1 pound per week of body fat loss. And any clinician who has worked with dieting subjects has seen individuals who are clearly sticking to much more stringent diets plateau for up to two weeks then abruptly show a 5 lb weight loss... Bottom line: the standard scale is a lousy short-term tool for monitoring your diet's progress.
I was diagnosed with diabetes in January and I am taking long-lasting insulin and rapid-acting. I've started keto shortly after the diagnosis and adjusted my insulin dose accordingly.
At this point, I've been able to reduce long-lasting insulin (Lantus, from 50u down to 20) and almost removed rapid-acting insulin (1-3 units per day, vs. 15 units) to match my carb intake (<20g/day now) while maintaing a very good BG (I'm still making insulin).
There isn't a simple way to match protein/fat intake to insulin doses as far as I can find. This graph was useful.
I test my BG a lot to see the impact of different foods after eating. When eating a meal with less than 5-10g, I see my BG raise slightly, around 10-15mg/dL, then stay there for 2-3 hours and then go back to my base level.
My a1c went from 12.1 to 5.7 in these 3 months and lost 60 pounds switching to keto.
A couple of good resources that cover keto together with diabetes:
I bet it's listed on the Ketopedia site, but Phinney and Volek's books are research backed and full of facts.
The Art and Science of Low Carbohydrate Performance
The Art and Science of Low Carbohydrate Living
Ahh, true. I waxed scientific and now I have to pay the [citation] piper.
You can find info about the process of ketogenic adaptation in the book "The Art and Science of Low Carbohydrate Living" by Volek and Phinney (Amazon link). You can also find lots of information online by searching for "ketogenic adaptation" on Google. Or just visit one of the /r/keto subreddits. HERE is another book that Google has indexed, which you can find pages online to view, chapter 7, "feasting and fasting" is the one you want to read.
Red blood cells require glucose because they have no mitochondria: http://en.wikipedia.org/wiki/Red_blood_cell#Mammalian_erythrocytes
The brain requires glucose: http://en.wikipedia.org/wiki/Selfish_brain_theory (used that link as it's much more interesting and enlightening reading compared to others). You can also read it in dry article publication form here: http://www.acnp.org/g4/gn401000064/ch064.html . I also had a link to information about the brain adapting to use ketones here: http://content.yudu.com/Library/A1voq7/TextbookofGuyton/resources/880.htm however that link is now broken, although it was simple info that after adaptation, 25% to 50% of the brain's energy requirements still had to be met by glucose.
Some good reading on body regulation of glucose metabolism: http://www.rose-hulman.edu/~brandt/Chem330/EndocrineNotes/Chapter_5_Glucose.pdf
The body will break down protein to use in gluconeogenesis if blood sugar gets too low: http://en.wikipedia.org/wiki/Gluconeogenesis
The body cannot make glucose from fatty acids: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3140964/ (note this article actually proves the assertation false, i.e. the body can, however it is noted that even though it's possible, it simply doesn't generally happen as it's energetically less efficient, and there are no established pathways, meaning it's all by-product utilization).
Too much glucose in the blood (or too little) is dangerous: Do I really need to link to diabetes research here?
The body gets better at gluconeogenesis: See the above keto adaptation links. I also had a link to a study I found while searching for rabbit starvation and the Eskimo diet, but sadly the content was removed and I deleted the link. If anyone finds something and can link me to an online source that isn't a book, I'd appreciate it.
I mentioned that carbs are better for anaerobic (intense) exercise: http://www.ncbi.nlm.nih.gov/pubmed/9272770
Are there any other points you wanted citations for? Anything I missed?
My advice:
Bonus advice:
I'm a big fan of the "slow and steady" approach. Make little changes, take some time, observe how it affects you. There's no rush to dump weight off; it's more likely to be permanent if you're not obsessing and just "keeping calm and ketoing on".
Bonus resources, if you want to have a deeper understanding:
This post should be higher.
If you're looking for more science on how the body actually metabolizes fuel, this book by Phinney and Volek is one of the best I've read.
Calories in/out matters, but it really matters in the absence of dietary carbohydrate. You have a daily BMR, if you eat less calories than that per day you will lose weight, if you are keto adapted (meaning you are in ketosis for 2 weeks or more) your body will burn extra fat to make up the deficit in calories consumed. Thus, fat loss.
Not everyone gets the "keto flu." Getting sufficient salt (Na) and perhaps potassium (K) and even magnesium (Mg) during the water loss phase should eliminate or at least reduce it.
As others have said, ketosis is simply the creation of ketone bodies from fat. This continues throughout the process. Your liver creates three ketone bodies from fat. One is preferred by the brain, one is also used by the muscles, and the last (acetone) is expelled, via urine , sweat, and exhaled breath (keto smell). I don't find the keto smell objectionable. YMMV
Keto-adaptation is a term coined by Volek (of Phinney and Volek fame). Their BIG book of keto science is The Art and Science of Low Carbohydrate Living. They've also authored a slimmer, more targeted volume called The Art and Science of Low Carbohydrate Performance. I haven't seen fat-adapted before and I really don't see the need for the term. But maybe that's just me.
According to what I've read in those two volumes, in the early stage of ketosis (post flu, if any), they liver generates a large amount of ketones and both the muscles and the brain use them, along with such glucose as you have. Keto-adaptation is a month or two down the road of continued ketosis and results in a change of energy partitioning.
(a) The muscles develop a different form of "insulin resistance" in which they use pretty much NO glucose, reserving it all for the brain.
(b) A vastly diminished amount of ketones are produced and only some are processed by the muscles from the form the brain less prefers to the form the brain more prefers (they derive some energy from doing so).
(c) Muscles pretty much use fatty acids for their main energy source. Even a lean, trained athlete has about 20 times as much fat available as the most glucose he could store in his liver and muscles.
Phinney and Volek, at least, disagree that glucose is required for aerobic exercise (running, cycling), although top performance may require it for anaerobic exercise (gymnastics, lifting). For the higher levels of anaerobic excerise, they recommend SuperStarch over glucose or (worse) sucrose drinks. SS releases glucose slowly so as not to spur insulin and cut off the continued flow of fatty acids for a (major?) portion of muscle energy.
Full disclosure: I am not an athlete, even in the bedroom. (grin)
I would strongly recommend Phinney and Volek's book I linked. I have not read Dr. Jason Fung's book but it appears to be strongly recommended as well. There are also a few MDs here who do recommend or follow the keto diet. /r/ketoscience is also a great place that your wife would be able to dig into actual research articles and make her own decision.
I am a nurse who lost 45 lbs in 3 months plus 10-inches off my waist a couple years ago and easily maintained that weight loss until I stopped emphasizing a keto diet. I did this while several of my co-workers told me what I was doing "could not work" or "was dangerous" and over the same time they struggled to lose 10 lbs I lost 4 times as much. My cholesterol panel is perfect regardless of my diet or weight, so good genetics there with a small improvement on keto.
During that time I was able to discuss the diet with cardiologists, nephrologists, endocrinologists, and internal medicine doctors:
Ultimately, your wife may not be swayed that this is the best way. But at least she may realize it should not be dangerous to try.
It is safe to say that tribes and societies and cultures had a fairly homogenous pattern of diet. Yet you will find every blood type in every societies and +/- rhesus factor. Or just ask someone how the Maasai tribe survive if all they eat is 95% meat and blood and only 5% veggies. It is obvious that Maasai don't consciously care about alkalinity of their blood.
If you need a solid (popular) science book for low-carb style dieting take a look at The Art and Science of Low Carbohydrate Living. The book is very approachable and high-school biology is enough to understand the context.
The book explains the various pathways for glucose, protein and fat metabolism and the role of liver, gut, brain in the pathways and clearly shows the change in metabolic behavior as we start to restrict carbs from the diet. It also helps theorize how lower-carb (in addition to o3:o6 metabolic ratio) actually helps reverse insulin resistance by analyzing many studies on individual cell structure, cell-wall mineral composition and so on.
A daily bouillon cube for a significant sodium boost is recommended when just starting the diet. I cannot speak to your rapid heart rate specifically, but lightheadedness, generalized weakness, mild, gradual, intermittent headaches, constipation etc. are all helped if not completely resolved with sodium repletion.
If your symptoms persist even with this, it could very well be another cause - but mild hyponatremia (sodium deficiency) is very common when starting the keto diet.
The majority of my information is primarily from this book by Phinney and Volek, who've done extensive research on the diet.
I am not a physician and the above is not official medical advice. If you feel something is wrong with your heart, see that cardiologist.
Ironic that this article is posted on the "Pop Sugar" website.
Notice that it has no footnotes. That makes it hard to debunk, because it is simply claims with no source or evidence.
Some of the claims are easily disprovable by personal experience. I don't have headaches, bad mood, or bad memory, and neither do many of the other long term ketoers here. She also talks about "essential carbohydrate intake" which is incorrect because many people (entire cultures in fact) have thrived with essentially no carbohydrates.
So right off the bat, dietitian Lisa's credibility is pretty well shot down.
If you want science, instead of a random internet person's opinion, try The Art and Science of Low Carbohydrate Living. That disproves the other false claims more credibly than I can do, written by two medical researchers who have spent much of their lives researching very low-carb diets.
If you want to know the science as well as anecdotal evidence supporting low carb and against the Standard American Diet, here's a list of books for you to read:
Jimmy Moore is a lot more anecdotal but it's a good place to start if you want a simple way to understand keto, in my opinion. The rest contain lots of studies and evidence to convince you.
Taubes is also bringing out a new book. I've not yet read it but I've certainly pre-ordered!
The Case Against Sugar
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
is a good place to start.
For most people, staying under 50g carbs/day, along with moderate protein intake, is more than low enough to get into and stay in nutritional ketosis. Others might need to go lower, and yet others might well tolerate up to 100g/day without issues. Going under 20g/day is usually unnecessary in the absence of metabolic conditions.
Source: The art and science of low carbohydrate living.
Your experience is more than just anecdotal -- there was a study of women losing weight with PCOS & varying levels of insulin resistance. Those women who had no insulin resistance and PCOS were abe to lose on both high carb and low carb reduced calorie diets.
However women with quantifiable insulin resistance lost considerably less (about 1/3 the amount) on a high carb diet than those women with insulin resistance on low carb.
reference: http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
It's not bullshit.
I recommend this for the science behind it: The Art and Science of Low Carbohydrate Living
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
Some of the newer papers:
http://www.nature.com/ejcn/journal/v67/n8/full/ejcn2013116a.html
Easy read on the newest papers on the subject:
http://profgrant.com/2013/07/05/how-ketogenic-low-carb-high-fat-diets-work/
Basically it comes down to ketogenesis: If you starve your body of carbs (less than 20g a day) you will deplete the carbohydrate storage in the cells, as it gets less the liver will gradually start increasing the production of ketone bodies to run the various metabolic processes instead. Ketones are made by breaking down fatty acids dissolved in the blood stream.
It worked wonders for me, not in the weight loss aspect (was lean already), but got increased energy, mental clarity and better sleep.
There are no serious side effects to a "proper" ketogenic diet. By proper I simply mean that people eat a reasonable diet with a variety of healthy foods. Eating nothing but trans fat all day could still be a ketogenic diet, but it would be very unhealthy. I'm sure you've read about "keto flu", as some call it, but this is temporary and usually not a problem with enough salt and water intake (I didn't experience it at all).
.
If you think you might be more comfortable with further reading, here are a few suggestions:
http://www.dietdoctor.com
The Art and Science of Low Carbohydrate Living
Edit: Thought I'd add this too: http://eatingacademy.com
Maybe buy them a copy of The Art and Science of Low Carbohydrate Living to read over. It goes through quite a bit of the science, and was initially designed for a physician readership, but adapted to be more accessible to a wider audience.
Generic guide to HR zones. Most of what I said is from this book which is sort of a sequel to this one; although you can definitely read the former first (the latter is quite a bit more detailed).
Lyle Mcdanold is going to be a golden resouce as he specifically talks about HIIT on keto (ref FAQ in r/keto for actual references).
Anecdotal: My background is MTB and a bit of kettlebell work in addition to intermediate level strength training. Since keto switch:
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
dense and technical but awesome.
Keto can help with many neurological problems. I've always had a belief diet could have an effect on depression and moods. When I first had problems with depression over 20yrs ago I asked the doc if I could change my diet or anything to help with the depression....he said no it wouldn't change anything and prescribed me Prozac, Xanax, and klonopin. Later after having severe side effects that landed my in the hospital for two weeks and other nasty things....I stopped all meds, but had some depression on and off since.
Fast forward till recently, what brought me to keto was extreme migraines for 4 months! Didn't want meds as they have never helps and only caused more problems! While researching I discovered migraines are very similar to epilepsy and some we're suggesting a keto diet like used for children with epilepsy. Omgosh I started keto and migraine was gone in a few days...I have continued to read on the subject and adding 2+2 in my own history. When I first sought help for depression they prescribed klonopin, a seizure med used in epilepsy! Hmmm things adding up...anyway the depression (so far) left with keto as well!
There are several articles linking epilepsy, depression, migraines, etc...and that keto may help all of these, really many neurological illnesses.
Was reading "The Art and Science of Low Carbohydrate Living" http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&amp;qid=1394120288&amp;sr=8-1&amp;keywords=art+and+science+of+low+carbohydrate+living
And the last chapter touches on this subject.
Now "keep calm and keto on" means even more :-)
I'm so happy to have found help for all three things migraines, depression and weight!!! Also when someone has epilepsy or migraines, it's called depression of the brain. No way I can explain but something to do with too much glutamate in the brain that is exotoxins cause problems and keto remedies it. Just google it you will find many articles about it!
Sorry for such long post but very passionate about this subject :-)
Personally I own no.1. But I think "Keto Clarity" should also be very good.
I started Keto a while ago for weight loss with great success, but this podcast was the first time I heard details about the physiology behind it and the benefits other than weight loss. It's a little dense but really worth listing to, and they have at least one more podcast they did after this. Rhonda Patrick interviewed him on her podcast but that was really dense, I had to work my way up to it. Anyway, this is worth a listen if you're just starting out.
http://tim.blog/2015/11/03/dominic-dagostino/
Also, this is a good book to pick up.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
Here is the Amazon link for the book.
"Why We Get Fat: And What To Do About It" by Gary Taubes
Also another good read is "The Art and Science of Low Carbohydrate Living" by Stephen D. Phinney and Jeff S. Volek.
Ignore mainstream nutrition. If you're interested some books are The Big Fat Surprise, The Art and Science of Low Carbohydrate Living, either of Taubes' books, or you can watch Youtube lectures by Phinney, Volek, Taubes etc. This page is also fairly good on fats.
Fats are extraordinarily complicated in structure, oil composition, metabolism, etc. The best bet is to eat older fats and not newer processed oils because we quite literally evolved eating animal fats exclusively, not shortening hydrogenated from the refined oil extracted from the unused excess seeds that fell out of cotton plants.
Omega 3:
A few days ago I have ordered "The Art and Science of Low Carbohydrate Living" which should be very good. According to Michael R. Eades this is the best low carb book currently in print.
How is you A1C? This used to be me when I ate a higher carb diet and couldnt keep my bloodsugars in check. Then when I tried and stayed on a ketotic diet (low carb, high fat, moderate protein) I started feeling so much better! More energy, focus and more clear headed.
Some books I would recommend reading through is:
You could also just start out with this article http://www.dietdoctor.com/lchf
The best and easiest to understand explanation of all the science behind keto is in this book: "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
I haven't had any problems with it. It's really hard to determine how good a vitamin brand is. I guess if you actually have vitamin levels measured etc. that's the only real way. I think they're all pretty much the same so just go with whichever one has more of the particular things you need. For example, get something with higher Magnesium and Potassium for keto. I actually take a separate Magnesium and Potassium supplement (two pills) before bed every day with my Metamucil.
If you are thinking of getting a Magnesium supplement, don't do what I did - I got a high dose one. That's fine except it's a waste because if you get too much magnesium in one hit most of it just passes straight through the digestive tract. Get a slow-release one, which is much more effectively absorbed[1]
[1] Source: The Art and Science of Low Carbohydrate Living
Apparently, Stephen Phinney's book, 'The Art and Science of Low Carbohydrate Living' is considered the keto bible. I learned this from the 2 Keto Dudes podcast.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
Thank you, and I understand what you are saying completely. The one thing I think most low carb fans realize is that, as you rightly say, everyone is different, so it takes a fair amount of self-experimentation to find one's optimum low carb game plan, especially in the beginning.
The video that really did it for me regarding this 'cheat days' subject, was this one with Dr Stephen Phinney (co-author of that amazing book!) where he says that if you have a one day break, it takes 2 to 4 weeks to get back into a keto adapted state. Skip forward to 3 mins if you're in a hurry. :)
From this clip my take away was - if you are serious about this lifestyle change, then you will give your body the longest time you can to adapt fully to the new ketone fuel regime, especially in the beginning of the process. The longer you can maintain a period of uninterrupted ultra low carbs, the better the chance of you maintaining the lifestyle long term, and not falling back to bad habits again.
Nope. If you want some background, give this a read:
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&amp;qid=1498532604&amp;sr=8-1&amp;keywords=the+art+and+science+of+low+carb+living
I would second this and also endorse Phinney and Volek as a great resource. However, I would suggest their book The Art and Science of Low Carbohydrate Living as it's more introductory than The Art and Science of Low Carbohydrate Performance, though if you're into exercise might as well get both. One thing I would add though: I wouldn't really worry about hitting these specific numbers. Any amount of saturated or monounsaturated fat is fine. The main thing to purposely strive for would be keeping PUFA fairly low (20% or less) and the ratio of Omega 3 to Omega 6 balanced (1:1).
okay, i think you can follow a well-structured ketogenic diet for long-term periods or for life, if it works out for you. i ran into distinct problems on keto, and now follow something like the perfect health diet, which zenon mentions below. i don't think people will universally run into trouble with long-term ketosis, but i also don't think it will work out for most people in the end, as a long term solution.
if you're going to try to do long term keto (and by the way, this thread really belongs in r/keto), you should do yourself a huge favor and read stephen phinney & jeff volek's book. it's the single best book for practical use & understanding of a ketogenic diet. i believe phinney has been in nutritional ketosis for something like 8 years, and nobody has done more research (although i don't agree with all of the conclusions he's found).
You know how I eat?
Meat on top of spinach. That's it for the most part.
Then there's cheese, cream, butter, 85-90% dark chocolate (in moderation), soups, stews, burgers, eggs, bacon, nuts, ham and other processed meats. As I've always been aversed to most veg, my selection isn't as great as it should be admittedly, but if you do eat veg and want to try keto, go for the leafy green variety. Some fruits such as berries are ok in moderation too.
As for non-keto diets, cutting out added sugars by using whole veg is a start, and cooking meals from scratch is ideal. Time-wise getting a slow cooker/pressure cooker/multicooker could be useful as you can just bang it all in a pot. Ready meals can have loads more added sugar than what people expect.
As for me, I've never felt better eating like this, so I'd say healthy is more subjective than people think, especially as there's more research into low carb happening now.
r/keto has a fairly good FAQ on the diet if you want to know more about that or this book.
No matter what you choose to do, tracking and weighing your food is vital, as it helps control calories.
You should read this. https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
It’s not just a “how to”. It also goes pretty deep into the sciences and the history. You read history and you’ll see why it isn’t as mainstream as you’d think it should be. But they present the ideas and facts as plainly as possible so you could draw your own conclusions.
"Misfit and Shadow, please help! I asked my brother if I could borrow his new birthday gift, a really cool remote controlled airplane! He said I needed to be careful with it, and I was, but now I can't remember where I put it! I know he will ask for it back tomorrow, I need your help to find it!"
A neighborhood kid calls Misfit and Shadow about the missing toy. Misfit and Shadow come to the rescue, and they find it in the sandbox, only to realize it's broken. Misfit and Shadow either save the day and fix it for her or encourage her to tell her brother the truth :)
$0-20!
$0-5
Keto also makes your body dump sodium. Sodium binds with your other electrolytes, so the less sodium you have, the less of an opportunity your electrolytes have to stick around. In The Art and Science of Low Carbohydrate Living, the authors talk about how necessary sodium replenishment is--up to 3-5g a day.
I know you mentioned potassium/magnesium/calcium, but if you're not getting enough sodium either, none of them are going to be balanced and you're going to feel terrible. They need each other to work well.
Read this if you want an actual answer.
What's the longest stretch you've had at keto without a cheat? Meaning, the longest you've stayed at or near your prescribed macros of carb and protein? Honestly, if you make yourself stay at it without cheats, the urge to cheat will fade. But I do understand the social aspect of things makes it pretty difficult. Luckily for me, I am a boring person who doesn't go out too often. I bet if I spent every weekend with awesome folks and awesome food, it would be hard to stick to keto religiously.
I'm not sure of the solution to your inquiry, but I think you have to be rigid with yourself, at least until you know you can reliably a) always pack keto food with you on your outings, b) eat a few bites of forbidden food and just be okay with that, c) abstain from all of the forbidden items and be okay with it.
Not sure about the macro question, but I'm just now reading the Art and Science of Low Carbohydrate Living (link) and if you only maintain around 50-60% of calories from fat instead of keto levels of 70%+, that's when the damage from carbohydrates can really kick in metabolically speaking. But on the other hand, if you overeat calories you will probably gain weight. So I'd say it's a dilemma.
Sorry for the long post - good luck to you!
Ketogenic diet is not a fad. It was developed in the 1920s to eliminate/minimize epilepsy and other seizure disorders by Dr. Wilder at the Mayo Clinic. It was widely used and fell out of favor in the 1950s when Big Pharma pushed pharmaceutical products as a treatment. Presently, Ketogentic diet is utilized when the pharmaceutical treatment fails. The Ketogentic diet continues to gain popularity and is becoming more favored over pharmaceutical approach.
I feel that the book "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable " is the best to book to provide her. The authors Dr. Steven Phinney and Dr. Jeff Voleck are very educated and site a ton of research (both modern and historical) on the subject.
Dr. Stephen D. Phinney is a Professor of Medicine Emeritus at UC-Davis. He is on the editorial board of the American Journal of Clinical Nutrition. He has twenty-five years of clinical experience as a director of multi-disciplinary weight management programs and has contributed to books and peer reviewed articles and is an expert in low carb nutrition and metabolism, fatty acids, inflammation, and the metabolic syndrome.
Dr. Jeff S. Volek is an associate professor in The Human Performance Laboratory at The University of Connecticut, Storrs, CT. He is an R.D. and has a Ph.D. in Kinesiology (Pennsylvania State University). He serves on the editorial boards of Nutrition and Metabolism and the Journal of Strength and Conditioning Research. He has published over 200 scientific articles and chapters.
This book is geared more toward medical professionals and people that have a great interest in the science behind it all.
Hope this helps
Keep smiling
Hi - I deleted my old comment & came back to post...
I just started reading The Art & Science of Low Carb Living. In the very first chapter he says that low-carb is very individual, and it's completely up to YOU, where you find your body does not have symptoms of carb problems. He says some people absolutely must keep their carbs at low keto level (under 25), especially if they have type II diabetes, etc., but some people can go up to 150.
He also says some people can drop very low, correct metabolic problems, and return to a higher level of daily carbs without any trouble. Some people can't.
Anyway, so far I recommend the book pretty highly. It has already answered lots of questions I had, and he addresses mistakes people commonly make, etc.
The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable
> Going higher on protein will kick you out of a ketogenic state.
Yep. Phinney and Volek, The Art and Science of Low Carbohydrate Performance (66):
> ...significantly over-consuming protein can be problematic because some of these extra amino acids can be converted to glucose in the body, raising insulin levels, and thus driving down ketones and suppressing fat burning. Even if your goal is gaining muscle, there is a limit to how much new muscle protein can be added each day, and under most circumstances, this amount is relatively small. Over-consuming protein beyond the level that allows maximum anabolism in skeletal muscle thus puts a burden on the body to get rid of the extra nitrogen. Since protein is not a particularly efficient fuel source and for the reasons mentioned above, it therefore makes little sense to consume it in excess.
>
> For these reasons we recommend aiming for an intake in the range of 0.6 to 1.0 per pound lean body mass...
As for your trace readings on your ketostix, with the above in mind, you might also want to consider the fact that ketostix will likely measure lower since over time you will produce less acetoacetate (which is measured by ketostix) and your kidneys will shunt fewer ketone bodies to your urine.
Generally speaking, if you want a clearer picture of how your intake is affecting your ketosis, measuring ketones in your blood is much more meaningful than measuring excess ketones in urine.
I don't want to take the wind out of your sails, but…
> “In hyperglycaemic patients in the Emergency Department, a good correlation was observed between urine ketones and capillary blood ketones for low values, but a poor correlation was observed for high values. Either test can therefore be used to exclude ketosis, but the capillary blood ketones test is more accurate to confirm ketoacidosis.”
> — PMID 17320448.
While the study cited is concerned with detecting ketoacidosis in hyperglycaemic patients, not ketosis in average people, the point is ketostix will never correlate accurately with blood levels of ketone bodies (the ketones your body's actually receiving energy from) at high levels as seen in a ketogenic diet.
Furthermore, ketostix are affected by dilution, meaning it is directly affected by how much water you're drinking, how much you're sweating, water retention, and so on.
Finally, ketostix measure acetoacetate via chemical reaction, and acetoacetate is only one of three ketone bodies. Initially, when you start a ketogenic diet, acetoacetate will make up about half of the circulating ketones, but when you are keto-adapted, it makes up only about 20% of the ketone bodies in circulation.
> “Beta-hydroxybutyrate and acetoacetate are made in the liver in about equal proportions, and both are initially promptly oxidized by muscle. But over a matter of weeks, the muscles stop using these ketones for fuel. Instead, muscle cells take up acetoacetate, reduce it to beta-hydroxybutyrate, and return it back into the circulation. Thus after a few weeks, the predominant form in the circulation is beta-hydroxybutyrate, which also happens to be the ketone preferred by brain cells (as an aside, the strips that test for ketones in the urine detect the presence of acetoacetate, not beta-hydroxybutyrate). The result of this process of keto-adaptation is an elegantly choreographed shuttle of fuel from fat cells to liver to muscle to brain.”
> — The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable
Personally, I do better with not measuring or tracking anything other than net carbs. I cannot directly control the amount of ketone bodies in my system, but I can very clearly control how many net carbohydrates I consume. I wouldn't even measure weight at this point if I wasn't taking part in this challenge. One clearly defined, measurable, and controllable goal is much easier on me psychologically. Once you get at least a month (or more) into the diet without any cheating, then you can try measuring more stuff to do some trial and error self-experimentation if you're into that sort of thing, or you can just keep going measuring net carbs.
There are lots of books out there that can help with this sort of thing. One that comes to mind is The Ketogenic Diet for Athletes ($2.99 on Amazon). There are some suggested foods toward the back. Though I haven't read it personally, The Art and Science of Low Carbohydrate Living has been praised as an excellent resource for new ketoers.
Welcome to the family. We look forward to seeing your many SV and NSVs!
I put 8g of this salt (3g of sodium) in a nalgene bottle every morning and sip on it until I start eating. I try to put about 2g worth of sodium on my food in the evening totaling about 5g of sodium per day as per NEOMGGeeWhiz's suggestion which I'm sure he got from this book because I recognize the beef bullion recommendation. I also take this potassium supplement and this magnesium supplement. I've been successfully ketogenic for over 3 years and these recommendations have worked for me!
You need to arm yourself with knowledge or you will never be able to adequately defend the position that keto is healthy. You should read this: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
Read this because they are bound to throw weak-ass epidemiological studies at you: http://www.amazon.com/The-Big-Fat-Surprise-Healthy/dp/1451624425
You can also watch some YouTube videos. Whatever type of media trips your trigger is fine.
In any case, if anyone is able to talk you out of this then that is an indication you don't know enough science to back your position and stand your ground. In other words, learn some stuff and stop being a newb.
Hi all. I'm currently guiding around 10 people through the diet -- inner core of family and friends and word of mouth is spreading quickly.
I tend to use the following books for them:
The first one is an easy-to-digest paperback while the second one gets a bit more into the "how" of keto. GCBC is an exceptionally good book for anyone interested in the details.
The Art and Science of Low Carbohydrate Living.
Try to get your diabetes specialist to read this book.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
It will explain almost everything he could want to know and has an entire chapter dedicated to specifically why it is what you're doing is so good at treating type 2 diabetes and another whole chapter dedicated explaining the metabolic effects of the diet and the derangements that are fixed by it's unique way to bypass them. There's several segments more or less explicitly written with the intent of convincing curious doctors like yours.
The fact that he signaled curiosity at what you where up to so early on is probably a good sign that he'll have an open mind and be open to exploring the ideas of carbohydrate restriction and extreme carbohydrate restriction with his other patients and doing so could very well save lives.
(That link is not a referral link just to be clear.)
According to The Art and Science of Low Carb Living by Dr. Steven Phinney some of the fat that your body is using for fuel is coming from your body, your fat reserves, so fat ratios are not as important while you are losing weight. It is when you get into maintenance that you must get all of your fat from your diet. The thing to do is control your carb and protein intake and eat fat until you are satisfied. If you can't get the book or don't want to read it see this video of Dr. Phinney talking about the subject.
I think so. I don't know a lot about all the science behind ketosis. But I know a lot about fasting though. Hypoglycemia is a common symptom of people transitioning into ketosis. As long as it isn't permanent, I wouldn't worry too much and I would just be a bit more cautious. The ketogenic diet is the most complex diet there is and not many have an extensive understanding of the biochemistry behind it (myself included). No other diet will change the actual energy that your cells use, so your body will undergo a lot of changes when it's trying to adapt. It is always best to read on these subjects. A book can tell you a lot more information than I can. I have not read any books on ketosis yet, but from what I have gathered, these are most commonly recommended: http://www.amazon.co.uk/Keto-Clarity-Jimmy-Moore/dp/1628600071/ref=sr_1_3?ie=UTF8&amp;qid=1453036057&amp;sr=8-3&amp;keywords=keto and http://www.amazon.co.uk/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=pd_sim_14_5?ie=UTF8&amp;dpID=51OSaAmDQJL&amp;dpSrc=sims&amp;preST=_AC_UL160_SR107%2C160_&amp;refRID=1H3CKK9KE453H1J53HRX
I'm from the UK which means those URLs are for the UK. If you're from North America be sure to go to Amazon.com
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
> Your brain cells for example, can't run on fatty acid's and need glucose from carb's to run on.
Not exactly. It can run on ketones and the glucose needed is produced endogeously through gluconeogenesis. Carbohydrates are not an essential macronutrient. I ate zero carbs for up to 9 months.
https://www.dietdoctor.com/low-carb/fears#brain
Extract from this book
https://www.amazon.ca/Art-Science-Low-Carbohydrate-Living/dp/0983490708
> In fact, the human brain is a carbohydrate-dependent organ ONLY if one routinely eats a lot of antiketogenic nutrients such as sugars and concentrated carbohydrates. When dietary carbohydrates are held to 50 grams or less per day, humans undergo a process called keto-adapation, causing the liver to make
and release ketones into the bloodstream. After a few weeks of the keto-adaptation process, serum ketones increase severalfold, reaching 1-3 millimolar (mM). Above 1 mM ketones, more than half of the brain’s fuel comes from ketones. The rest of the brain’s fuel must indeed come from glucose, but this amount (usually less than 50 grams per day) is easily produced endogenously by the liver from ‘metabolic left-overs’ via a process called gluconeogenesis.
Thus, the brain uses glucose in varying amounts depending upon the availability of ketones. The manifest ability of the body to supply the brain with fuel independent of dietary carbohydrate intake clearly contradicts this committee’s assertion that the brain is a carbohydrate-dependent organ. Simply put, this is a classic case of a false premise leading to a false conclusion.
You may want to check out the book "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable".
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/
I recommend The Art & Science of Low Carbohydrate Living and The Art & Science of Low Carbohydrate Performance, if you're interested in the sciency and technical side of things. Both are written by Drs. Jeff Volek and Stephen Phinney.
> Probabilmente ti farà paura, ma io cerco di mangiare 1g di proteine per kg di peso corporeo
Anche io mangio circa quello però sto cercando di mettere qualche muscolo extra. In futuro ho intenzione di mangiare leggermente meno proteine. Poi in vecchiaia ho letto che ci vuole qualche proteina extra.
> e il resto delle calorie in grassi sani (olio di oliva, di cocco, noci, avocado, etc), limitando i carboidrati al massimo
Io mangio esattamente il contrario, carboidrati sani (cereali e legumi interi), limitando i grassi a quelli che ci sono nei semini. Ho anche comprato i flax seed (che ritengo dovrei mangiare tutti i giorni) ma non ho mai tempo di macinarli e sono in attesa di un frullatore nuovo per risolvere questo problema. Ogni tanto mi sono comprato le olive e me le sono mangiate con gusto anche se ho il sospetto che forse abbiano troppi grassi saturi. Ogni tanto mi mangio anche le noci che ho letto da qualche parte fanno bene. Devo comprare spaccanoci nuovo.
Ho indagato un pò su questo topic dei grassi vs carb e ti passo due link che ho trovato interessanti:
https://nutritionfacts.org/video/does-coconut-oil-clog-arteries/
https://nutritionfacts.org/video/plant-based-atkins-diet/
L'autore è un vegano però come vedi è abbastanza onesto da riportare anche quei (pochi) studi che riportano risultati positivi sulle diete low carb. Sono andato anche a vedermi "fatty acid metabolism" su wikipedia però è tutto men che semplici specialmente se non sei un chimico!
Un altro interessante è questo che spiega come mai le piante non hanno molti grassi:
https://biology.stackexchange.com/questions/55632/why-do-plants-store-energy-as-carbohydrates-and-not-as-fats
Quindi, ad oggi, la mia opinione è questa:
Le diete low carb high protein non funzionano, non c'è niente da fare. Il motivo per cui non funzionano è ovvio. Il corpo deve eliminare prodotti di scarto. Però comunque le proteine vegetali sembrano meglio di quelle animali.
Le diete high fat (più di 30% di fat), low carb (meno di 40% di carb) e con una dose non eccessiva di proteine (diciamo 1 grammo per kilo di peso) possono anche funzionare, pur non essendo affatto naturali, a patto che le sorgenti di grassi e di proteine siano vegetali. Probabilmente è nettamente meglio un frutto intero come l'avocado oppure l'oliva invece che olio di un tipo o di un altro. L'oliva secondo me è salutare. Anche le noci andrebbero mangiate, concordo su questo.
Quindi, l'immagine di insieme è questa, che l'uomo è effettivamente un animale al 90+% erbivoro, come dicono i vegano moderati (tipo Greger), e inoltre non ha bisogno di molte proteine (come dicono tutti i nutrizionisti competenti), però il suo meccanismo per utilizzare i "fatty acids" come fonte di energia non è affatto difettoso come si riteneva in passato. In passato si riteneva che i saturated fat fossero maligni semplicemente perché i saturated fat sono associati ai prodotti animali. In effetti ho letto da qualche parte che l'uomo è uno dei pochi animali che può far andare il cervello quasi interamente con i fatty acids. Quindi, riassumendo, probabilmente l'uomo è ragionevolmente efficiente nel bruciare i grassi perchè questo meccanismo comunque era troppo importante e necessario per fare migrazioni oppure per sopravviere alle carestie.
La dieta che stai facendo tu secondo me si può definire una carestia/migrazione simulata. E' solo simulata perché ovviamente aggiungi per via orale sempre nuovi grassi e nuove proteine ogni giorno!
Ritengo anche che forse una dieta come la tua può avere un utilizzo per prepararsi ad un qualche tipo di maratona dove non è consentito assumere cibo (carb) durante il tragitto. Un altro possibile utilizzo sensato potrebbe essere quello di gestire alcune malattie (alcuni cancri, alcuni tipi di diabete, epilessia).
Di certo non è una dieta che consiglierei ad una persona sana. Come mai una persona sana dovrebbe fare una dieta cosi estrema e restrittiva? Solo perchè va di moda, come fosse un taglio di capelli oppure un vestito?!
> Non sono sicuro di capire cosa intendi. Una volta che la "polvere" è miscelata con acqua e olii diventa altro, una matrice complessa, con alcuni componenti in soluzione altri in sospensione, le fibre solubili formano gel etc... Non molto diverso dal cibo normale dopo che è stato masticato e ingoiato.
Credo che nello stomaco arrivino comunque pezzettini di roba, non liquidi. Però non sono esperto. Intuitivamente non mi fido dei liquidi. Ho letto da qualche parte che gli oli liquidi vanno abbastanza direttamente nel sangue.
Hai provato a farti le analisi del sangue e osservare il colesterolo e tutto il resto? Come spiega il primo link, c'è molta variabilità tra gli individui. Dovresti verificare se sei una persona adatta alle diete high fat, oppure no.
----------------------------------------------------
Primo P.S:
> Per questo motivo non sono contento della maggioranza di soylent in commercio: troppi carboidrati, poche proteine, troppi compromessi per accontentare tutti, come accenni anche tu.
Su questo siamo daccordo. Hanno scelto una via di compromesso. Tra i big, Huel sembra quello più vicino ai low carb, però è "Paleo"/"Zone" (high protein) invece che nettamente "High fat". Comunque come spiegano anche sul loro sito puoi aggiustarlo verso quello che vuoi abbastanza facilmente:
https://huel.com/blogs/news/low-carb-huel-two-hacks
Loro usano coconut oil, io ti consiglierei olio di oliva oppure anche olive intere.
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Secondo P.S:
Se mi consenti, ti do due consigli:
Tieni anche presente che alcune cellule (cervello, globuli rossi) hanno bisogno del glucosio per campare. In ogni caso, per tua fortuna, non c'è rischio di morire immediatamente a causa della mancanza di carb perché le proteine possono essere convertite in glucosio se c'è bisogno, e gli animali carnivori principalmente funzionano attraverso questo meccanismo. Se trovi un animale che utilizza principalmente i grassi, fammelo sapere.
La conversione da proteine a glucosio crea un sacco di prodotti di scarto e quindi è sconsigliabilissima. Per questo ti dico le diete high protein sono del tutto insensate. La produzioni di grassi dai carb pure crea dei prodotti di scarto e quindi è sconsigliata pure questa. Quindi anche i vegani che non sono a dieta dovrebbero mangiare abbastanza grassi. Quelli che sono a dieta possono provare a compare con i grassi che hanno in corpo.
La ketosis pure è sconsigliatissima. Ti consiglio davvero di mangiare qualche carb per essere sicuro di non andare in ketosis e per essere sicuro che il tuo corpo non bruci proteine per ottenere carb. E comunque, la frutta e verdura la devi mangiare comunque per i micronutrienti e pitochemicals, quindi rassegnati! ;)
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Terzo P.S:
Ti consiglio anche di verificare se sei "insulin resistant" oppure no. Credo sia sufficiente fare un pasto con abbastanza carb (che so, 40% carb, 40% fat e 20% proteine) e poi misurarti il glucosio nel sangue. Da quello che ho capito, già hai tutti gli strumenti necessari per fare questo? Sei diabetico?
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Quarto P.S:
Conosci qualche autore low-carb che mi puoi consigliare? Per adesso tutti i libri che trovo su amazon.com sembrano scritti da dei crank. Non voglio offendere nessuno però oggettivamente è cosi. Tutti consigliano high protein, prodotti animali e ketosis. Ti faccio alcuni esempi di libri che sembrano seri ma secondo me non lo sono affatto. Basta vedere con Amazon qualche pagina a caso per rendersi conto. Nella sostanza tutti sostengono che l'uomo è un animale carnivoro ma tutta la scienza nutrizionale dice esattamente il contrario.
Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat Hardcover – December 11, 2012
by Paul Jaminet Ph.D. (Author), Shou-Ching Jaminet Ph.D. (Author), Mark Sisson (Introduction)
https://www.amazon.com/Perfect-Health-Diet/dp/B007USA6MM/
Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy Hardcover – May 16, 2017
by Dr. Joseph Mercola (Author)
https://www.amazon.com/Fat-Fuel-Revolutionary-Combat-Increase/dp/1401953778/
The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable Paperback – May 19, 2011
by Stephen D. Phinney (Author), Jeff S. Volek (Author)
https://www.amazon.com/dp/0983490708/_encoding=UTF8?coliid=I1CH3F17VHBPNZ
The Art and Science of Low Carbohydrate Performance Paperback – April 1, 2012
by Jeff S. Volek (Author), Stephen D. Phinney (Author)
https://www.amazon.com/dp/0983490716/_encoding=UTF8?coliid=I3B55O32RBIIDW
The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat Paperback – December 7, 2010
by Loren Cordain (Author)
https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029/
You can live your entire life on a ketogenice diet just fine.
/r/keto
http://www.reddit.com/r/keto/wiki/faq
https://www.youtube.com/watch?v=GC1vMBRFiwE
https://www.youtube.com/watch?v=yP6DtqmZ3Mw
https://www.youtube.com/watch?v=dAWdHYSrh7M
https://www.youtube.com/watch?v=NqwvcrA7oe8
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
Amazon has it in paperback: https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
In The Art and Science of Low Carbohydrate Living, I think Phinney and Volek say that the opposite is true: The more intense your exercise is, the higher the ratio of (energy taken from glycogen stores)/(energy taken from ketones). Or did I catch the short end of the stick?
> The studies show that Keto may be helpful for people who have type 2 diabetes. But that doesnt mean that there wont be negative effects one someone who is healthy and is eating a healthy diet with carbohydrate
This isn't the only set of studies by these researchers, just their current project related to T2D. They have done ketogenic studies on athletes:
https://www.ncbi.nlm.nih.gov/pubmed/6865776
https://www.sciencedaily.com/releases/2015/11/151117091234.htm
https://www.metabolismjournal.com/article/S0026-0495(15)00334-0/abstract
They also have books on ketogenic science, performance, and weight loss:
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_2?keywords=volek&amp;qid=1562080473&amp;s=gateway&amp;sr=8-2
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_3?keywords=volek&amp;qid=1562080500&amp;s=gateway&amp;sr=8-3
https://www.amazon.com/New-Atkins-You-Ultimate-Shedding-ebook/dp/B0038NN3B4/ref=sr_1_5?keywords=volek&amp;qid=1562080391&amp;s=gateway&amp;sr=8-5
A lot of the rubuttals for these studies can be found in this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=tmm_pap_title_0?ie=UTF8&amp;qid=1408999464&amp;sr=8-1
A lot of it comes down to the definition of low-carb and high fat. Many studies cited view a high-fat as consuming 35%-60% from fat. Keto starts around 65%. Also, many of the studies cited ran less than 2 weeks, while keto-adaption takes 2 weeks to begin. If you'd like to know more, I really suggest reading the book to know what you're getting into.
The obvious takeaway from it is this: If you're going low-carb, you need to commit to it. If you're just adding fat to a diet still consisting of starches and sugar, you're in for a world of misery.
> 1."chuck the lentils and potatoes"....how come? and what should i replace them with?
Because they're unnecessary carbohydrates without essential nutrients. There's better options if you're going to enter a ketogenic diet. Because you're eating these, you're missing out on better food options that could be providing you additional nutrients.
> also do you know how long one can be keto for? why not forever like the Inuit?
Forever. There's no requirement for carbohydrates in the human body.
> 3."manage your electrolytes"...what is the best way to do this?
Ensure you're getting enough sodium, magnesium and potassium. Read the FAQ for more information regarding electrolytes.
> also will the ratio of fat vs protein affect keytone levels/production?
Read http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
Mine was also sceptical at first. He was particularly concerned about my LDL for a while, but decided to let it go since everything else checked out fine (including my triglycerides and HDL) and I was losing a pile of weight.
Last time I saw him a month ago (having reached my goal earlier this year), he actually asked for more information about what I was doing. I immediately recommended The Art & Science of Low Carbohydrate Living for his own reading, and What The Fat for his other patients.
So yeah I'd say get stuck in, and get those tests along the way so you have the blood data to track your progress with, as well as your weight. Nothing like actual results to convince someone. Good luck!
SleepyMak,
I've just finished reading: http://www.amazon.com/gp/aw/d/0983490708?pc_redir=1408851598&amp;robot_redir=1
There's an interesting comment about half way through. Exercise for people who are overweight doesn't help with weight loss, studies have shown and leads to injury. The opposite has been drilled into us for years. It made me feel terrible for years.
I changed diets, lost 40lbs and as I lost weight due to diet started running. It's been great.
Maybe we do have it backwards?
And not to preach, but if you're unsure about low carb in general, check this book out. I have the mobi, pm me if you want. Really well done book including explanations about why most low carb studies are flawed
There are 0 health problems by eating a (properly planned) keto diet. Read this if you are seriously wanting to get into this:
http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
Well, there's the whole change in brain function (which is why it's used to treat epilepsy), gut biome (improvements with symptoms of food allergies), the way your body adapts to using ketones instead of glucose (even endurance athletes no longer "bonk" once adapted), the regulation of blood sugar is far more even (no spikes, no hangry food cravings), and, oh yeah, it actually helps normalize hormones (one of the recommended treatments for infertile women with PCOS that are trying to conceive, or just regulate their cycles). CICO still matters, sometimes ketoers lose sight of that, but you're ignorant if you don't know that there are absolutely many other physiological changes that happen with nutritional ketosis.
If you have any interest in the science behind it, you can read ["The Art and Science of Low Carbohydrate Living"] (https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/) by Phinney and Volek. Or, you know, just continue to spread ignorance.
No need to reinvent the wheel. You are not arguing with me, you are arguing with:
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
and the numerous studies within. I suppose I could copy paste into this thread but I'd rather people read the literature themselves.
Also, I find it amusing that you just said:
> if the metabolic rate stays the same
when you, in fact, have already admitted in this thread that the metabolic rate does not stay the same. You also cannot stop talking about poop for some reason. Anyway, read the literature, stop typing on Reddit.