Top-low-carb-diets.com

Cancer is a generic term for a large group of diseases that can affect any part of the body and is often referred to as “malignant tumours”. The main feature of cancer is the rapid creation of abnormal cells that grow beyond their usual boundaries, forming malignant tumours. These tumours invariably invade adjoining parts of the body and metastasise (spread) to other organs, which is usually the cause of death.

One of the most dreaded diseases; CANCER and ‘KETOSIS’ ?

Can a ‘keto diet’ help evade this enemy of human beings?

Remember that a ‘keto diet’ strictly reduces carbohydrate consumption, controlling your sugar levels and lowering oxidative stress in the body. Apart from  the many health benefits that you might experience, this may be least expected. Let’s unearth its reality….

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

The Warburg effect:

Cancer cells are similar to normal cells in many ways, but one of the traits that is quite unique regards nitric oxide. They have ten times more insulin receptors on their mobile surface. This enables cancer cells to gorge themselves in sugar and nutrients coming from the blood at a really large rate. As you continue to eat sugar as your main diet supply, cancer cells will continue to flourish and spread. It’s not surprising that the lowest survival rate in cancer patients is one of those with the maximum blood sugar levels.

Otto Warburg was a leading cell biologist who led to the discovery that cancer cells are unable to flourish using energy generated from cellular respiration, but rather than glucose fermentation. Dr. Thomas Seyfried and other cancer researchers agree, and have further discovered that cancer cells can also be fueled from the fermentation of the amino acid glutamine.

With ketogenic diets, lowering carbohydrates will decrease your levels of glucose, the fuel which feeds cancer cells. This will put your body into ketosis and will help out with depleting cancer cells of the energy source.

Cancer cells metabolize glucose and amino acids. Restricting sugar or the amino acid glutamine is critical to ending cancer.

Lowered insulin during ketosis…

How does it help?

Since insulin is a growth factor, higher insulin levels in cells activate more rapid cell division, while elevated glucose and fat levels provide more metabolic fuel. On the way, some cells lose control of the DNA regulatory genes, that’s the hallmark of malignancy. This chain of events is now considered to contribute to the promotion of cancer, at least in colon cells and probably in those across the body.

Insulin levels are implicated in some of the most common human malignancies like gastric cancer, liver cancer, cancers of the female reproductive system, prostrate cancer, etc..

Research has established the same. (NCBI)

Holistic protocol to treat cancer says ALL that is intrinsic to a keto diet!

• Use a diet including lots of salads with dark green leafy vegetables such as collards, kale, spinach and arugula (green leafy vegetables contain a lot of cancer fighting chlorophyll) and an assortment of colorful vegetables- i.e., cucumber, tomato, onion, mushroom, celery, beets, pepper, radish, avocado, green and red cabbage, broccoli, cauliflower, etc. Green juices, beat and beet root juices and carrot juice are also good along with smoothies. These foods are filled with what the body needs for good health- vitamins minerals, anti-oxidants, fiber, water, oxygen and life force energy.

• Avoid whole grains that contain gluten. Gluten is a form of sugar- and sugar feeds cancer. The best whole grain is quinoa because it is gluten free and high in protein, vitamins and minerals. Brown rice is second best for the same reasons, but it contains fewer nutrients than quinoa.

• Eat plenty of nuts and seeds. Nuts include walnuts, cashews, almonds and Brazil nuts among others. Seeds include pumpkin seeds, flaxseeds and chia seeds among others. Nuts and seeds will provide you with needed protein and fats (along with avocado and coconut).

• Refined salt is toxic and devoid of minerals. So, only use a fully mineralized salt such as Himalayan salt

• Eliminate refined sugar and processed and packaged foods. These manufactured foods are not real food. They are not easily digested. They are toxic and full of sugar and, along with dairy and meat, tend to make the PH balance acidic. An acidic PH balance and sugar feed cancer.

• All disease including cancer is triggered by oxidation (oxidative stress) and inflammation at the cellular level. And we know that a keto diet lowers oxidative stress considerably, by not using glucose as the primary source of energy.

You are at an impressive advantage, if you’re considering the ‘Keto diet’ to be your saviour!

You must read to know that its not just a hype, but science bears testimony to the huge number of positive effects it may have on your health.

References:

https://ezinearticles.com/?Treating-Cancer-Without-Drugs&id=7452620

https://ezinearticles.com/?The-Holistic-Protocol-to-Reverse-Cancer&id=9429043

https://www.ncbi.nlm.nih.gov/pubmed/14713323

http://www.lifeextension.com/Magazine/2016/6/The-Insulin-Cancer-Connection/Page-01

The ‘Keto diet’ tricks your body into using your own BODY FAT as it’s main energy source instead of carbohydrates. This diet is very popular method of losing fat quickly and efficiently.

Is it hard for you to believe this?

You, must know that there’s ample of research that backs its efficacy!

The Science Behind Losing fat, on KETO DIET:

• To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. This will the guideline for the first 2 days.

• Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs.

• Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat. Perfect.

• Now your body has no carbs as a energy source your body must find a new source and that’s fat.This works out perfectly if you want to lose body fat.

• The body will break down the body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.

‘KETO’: a bundle of benefits!

From providing you lasting energy throughout the day to enhanced sleep, it lowers blood pressure, promotes heart health and decreases inflammation too. This diet has a myriad of benefits to offer. Moreover, it is used to therapeutically to treat various metabolic conditions also.

What may interest you the most is,

That you WILL lose weight and this diet also has an anti aging effect since it lowers the oxidative stress!

So, the end result is that apart from becoming healthy, YOU WILL LOOK GREAT!

WEIGHT LOSS via KETOSIS:

Studies show that people on low-carb diets lose more weight and much faster than people on low-fat diets even though they might restrict calories.

This reduction in carbohydrate forces the body to uses its fat storage to create the energy it needs to function. And this will not be simple weight loss! The icing on the cake is that, maximum weight loss will be from you abdomen. Ketosis will improve your waistline.

You may read more about it.

Another benefit that will make you crave for this diet is,

ENHANCED MENTAL PERFORMANCE:

Your brain will work better  in general when burning fat as opposed to sugar, as fat was shown to be equally neurotherapeutic and neuroprotective. While fats are unable to cross the blood brain barrier, ketones, being fat-soluble fats, can cross it and feed your mind. Many times, enhanced cognition and mental acuity are one of the first things people notice when entering nutrient ketosis. Anecdotes certainly suggest that otherwise healthy individuals are able to experience cognitive advantages from brain usage of ketones.

If you’re thinking, what would my keto before and after transformation be like?

Then do not be scared and be assured if you follow keto the right way you’ll love the way it will help you.

If you are one of those people who’s energy gets sapped in little tasks.. Being overweight has lowered your confidence or you look more than your age. May be you might be one of those people whom the doctor has recommended no other way to combat diseases other than losing weight. What ever your situation might be, this regimen will surely help you.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

You may have a glance at the keto diet results. People have been overwhelmed by the results they obtained and have shared their experiences.

This may foster your belief in the diet, so that you can make a choice.

• I used to be severely overweight for a period of my life (probably considered obese). I wasn’t always this way. The weight gain happened over time and I always tried to explain to people that it wasn’t me; I wasn’t born that way. I never felt like myself during those years. Some people have known me a long time and have seen my progress, but some only know me now and don’t know what I used to be. It wasn’t until October of 2016 that I learned about the ketogenic lifestyle and started that way of eating and was able to lose 10 pounds in 2 months, just from making better food choices.From June 2015 to now, I have lost about 76 pounds/7 dress sizes and I’m a happier, healthier, and stronger version of myself than I ever was before! It’s not just about the number and how I look, but I’ve learned that I need to take care of my body from the inside out for health reasons too. I now have more energy and I feel absolutely amazing. (Kristina Bezenah)

• I was whining that a skirt I bought back in high school was getting to be too big on me so I took pictures to enjoy the thing one last time (gotta be optimistic!) and compared myself to August 2013’s me. I still can’t believe the difference! Looking back, I didn’t feel 252 pounds. Even now, not looking at B&A pictures I don’t feel any different weight-wise. Health-wise I have more energy, don’t ache as much and can go up stairs like a champ![…] I loved keto for not being hungry. (Via Reddit)

• I used to body build in my early twenties, but when I stopped I gained a tremendous amount of weight due to poor diet and inactivity. For years I was just gaining until I got to a astounding 257 for my 5’8″ tall body, which was grossly overweight. After four years I began Brazilian jiu-jitsu (8 years ago), and changed my diet and immediately lost weight. Once my body settled into activity again, the poor diet messed me up once more and for the past 7.5 yrs, I was an accordion of weight loss and gain. Up/down/up/down and so on, until I met someone who turned me on to low-carb. I began my low-carb journey in October of 2016 at 226 pounds. Today I weigh 174 pounds! I’ve lost 52 pounds taking only one carb day a week. This is the most sustainable diet. I am hesitant to use the word diet because this isn’t a diet, it is a way of life and I certainly don’t feel like I am dieting. If I am hungry I eat. Low-carb is amazing and my life as an accordion is over! I still need to lose about 5% body fat. Who knows, maybe one day I will end up on a body building stage once more! My life has changed for the better, I feel good, I look good, and most importantly I have great energy! (Josh Stone)

• I started on September 5th, 2015 at 210 lbs. Got down to my original goal weight in June this year, but continued lifting and eating as I have been as opposed to going into maintenance and lost a bit more! Never looking back. 🙂 (via reddit)

EDITOR’S NOTE:

To start your Keto journey with the right approach we recommend ‘The Keto Begining’ by Leanne Vogel who provides you the needed guidance and assistance.

References:

https://ezinearticles.com/?The-Ketogenic-Diet—Ultimate-Fat-Loss-Diet&id=5775210

https://www.ruled.me/health/success-stories/

http://www.thebroscientist.com/ketogenic-diet-results/

https://www.ketovale.com/kristina-bezenahs-keto-success-story/

Protein supplements have always been popular among athelets and gym goers. But off late, people who are on strict dieting too have started using them. If you are looking forward to build muscle, exercise nad do it all while being in ketosis, you might be needing one for sure!

Which protein supplement to take on a keto diet?

WHY PROTEIN SUPPLEMENTS are always in demand?

Proteins being the packets of energy are absorbed by the cells in our body thus acquiring the energy that the cells in our body require.

We can say that proteins rejuvenate us from the cellular level thus providing us with the energy to overcome the tiring training sessions. That is why the gym goers always carry with them protein bars or protein drinks along with them to recharge themselves instantly and to accelerate the growth of muscles.

You can decide your dietary needs based upon your activity.

Athletes need more protein because they are using their muscles more and therefore building more muscle and burning up more protein. Getting more protein is important to help build strong muscles and keep them energised.

Protein is basically the fuel for healthy muscles and a lack of protein can mean difficulties building and maintaining muscles.

Athletes are not the only group of people that can benefit from taking protein supplements. Vegans and vegetarians who do not eat large amounts of protein containing foods may also benefit from the extra protein of a supplement.

They are popular for they are handy, if you are not getting enough protein from your diet, you can get it through these.

They are essential for everyone who wishes to attain a fit physical form. These supplements help in providing us the energy that we require thus helping us to gain the most out of the workout sessions along with repairing the minor in the muscles.

CHOOSING THE BEST PROTEIN SUPPLEMENT!

When purchasing a supplement always check out whether it contains whey protein concentrate or whey protein isolate.

• The purest and most concentrated form of protein that you can get is whey protein isolate because they contain around 90 percent of protein and a very minimal amount of lactose and fat. Therefore going for a supplement that says whey protein isolate on its label will be a great option for you.
• Another difference that lies between one company’s supplement and another company’s supplement is the way they have manufactured their whey protein. There are different methods of making whey protein in which differing quality factors can arise. The factors that distinguish one supplement from another are its taste, fat content, purity, absorption and digestion rate, and the quantity and number of amino acids that it contains. When choosing which brand’s supplement to purchase compare the different bottles based on these factors.
• You have to be very careful because a cheap and low quality supplement can actually damage your health and cause grave side effects. Buy only a brand that has the most recognition and you know for sure that it is a safe to use supplement. Here it is best to ask your personal trainer or other such expert for advice.

Protein to Carbohydrate ratio:

A good quality and pure Protein Supplement will always have Carbohydrates to Proteins in the ratio of 1: 5. It means for every gram of Carbohydrates, there should be 5 grams of Proteins. A good quality Protein Supplement will never have more than 4 grams of Carbohydrates. Always remember to check total Carbohydrates, if it is more than 4 grams think twice before buying that supplement.

PROTEIN SUPPLEMENT ON A KETO DIET:

First of all you should know that..

Eating adequate amount of protein, is important while on a Keto diet:

Gluconeogenesis is the reason behind urging you to eat sufficient protein.

People that are on extremely low calorie diets, occasionally have eating disorders, or are hungry begin losing muscle mass. That is because your body will start breaking down your lean muscle tissue to make glucose energy and regulate your blood sugar if it is not getting enough through dietary intake

You should also not become hypoglycemic (too low blood sugar) on a Ketogenic diet or any way of eating that substantially cuts carbohydrate intake is because your body naturally regulates your blood sugar, keeping it at maintenance levels, via gluconeogenesis.

Enter into healthy ketosis: Lose fat not muscles!

Too much of protein will also be bad. The body can again start generating glucose via gluconeogenesis from your dietary protein, other than using up fats for energy. It is thus, recommended to intake protein in the right amounts and from the right supplement source to aid you gain muscle but not hinder ketosis in any way!

There are various types of protein supplements in the market, depending upon their source:

• Whey protein
• Grass fed animal protein
• Vegan protein
• Egg protein

All of them have specific attributes linked to them. We cannot recommend any one of them for you, since it depends on your requirements. The type of diet you depend on (considering which protein your’e losing out on) and your physical activity will determine for you the one that you should use.

Suggestions:

First of all, we will rule out egg white protein supplements since this tyoe of protein is easily available from eggs.

Next comes grass fed animal protein. This is a very good source of protein, and will provide you the needed protein if you’re vegetarian.

Whey protein too is a good option since it contains essential amino acids and is easy to digest and absorb.

Vegan proteins are from legumes, peas, millet, brown rice, buckwheat, quinoa, garbanzo etc. If you include a good amount of these in your diet then you mustn’t go for it.

Once you know your macros ratios, you can determine how much of a supplement you need. Since a keto diet is high on fat and moderate in proteins, you might need them, if you indulge in exercise and want to build muscle. Moreover, you may also need if your diet restricts some essential protein element from plant or animal sources.

What we have not mentioned is protein ‘Collagen’!

Al of us know that collagen is one of the most abundant protein found in our body. Its production declines with age and is needed for flawless skin, hair, shining nails and overall good health!

Collagen directly aids in:

• Energy production
• Building healthy DNA
• Detoxification and digestion
• Rebuilding joints, tendons, cartilage, skin, nails, hair, organs, etc.

It is important for you to know, that some people are allergeic to egg protein, while beef protein may cause inflammation in some.

Whey protein, suits almost all. But what we recommend is to know about the manufacturing process of protein supplements too, so that you know whether they are preserved nutritionally or not!

EDITORS’ NOTE: We recommend  ‘KETO COLLAGEN’ as the most promising and well balanced protein supplement to help you through ketosis.

REFERENCES:

https://ezinearticles.com/?Protein-Supplements—Who-Should-Use-Protein-Supplements&id=1392793

https://ezinearticles.com/?Protein-Supplements-Energise-to-Build&id=9566218

https://ezinearticles.com/?What-Makes-Protein-Supplements-So-Good-for-the-Body-and-How-to-Know-Which-Ones-Are-Worth-Taking?&id=6490110

https://ezinearticles.com/?Checklist—Things-to-Remember-When-You-Buy-Protein-Supplement&id=5421769

(What to eat and what to avoid)

A keto diet is recognised for being a very low carb diet, in which the body produces ketones in the liver to be utilised as energy. It’s known as many distinct titles — ketogenic diet, low carb diet, low carb high fat (LCHF), etc..

By now we know that the body uses fat stores for energy due to a lack of glucose from carbohydrates.

Keto meals are based around meats, poultry, fish, eggs, higher-fat dairy (like butter, cheese, and cream), healthy fats (like oils, nuts, seeds, and avocados), and vegetables that are low in carbohydrates (like green vegetables, tomatoes, onions, squash, peppers, etc.). All starchy vegetables, grains, fruits, dairy such as milk and yogurt, natural and refined sugars and sweeteners – or anything that would increase carb intake to above 5 percent of calories – should be avoided.

How do you know, the KETO macros ratio?

What to eat and how much to eat?

The exact amounts of fat, carbs, and protein (also known as ‘macros’) you need to eat in order to get into ketosis will vary from person-to-person. Keto, for weight loss restricts to to around 20 to 25 grams of carbs a day.The amount of macronutrients needed depends on your body weight, so it differs dramatically for every person.

It can be easily calculated via a KETO macronutrient calculator.

KETO DIET food list (Permissible food list) in a go:

• Non-Starchy Vegetables
• Berries
• Meats
• Organ Meats
• Peas and green beans
• Healthy Fats (e.g., ghee, coconut oil, olive oil, etc.)
• Limes and lemons
• Nut butters and nut milks
• Bone broth
• Gelatin
• Vinegars
• Shellfish and other seafood
• Nuts and Seeds
• Herbs and Spices
• Fish
• Avocado
• Olives
• Coffee
• Tea
• Coconut
• Eggs
• Stevia
• Mustards

EDITOR’s NOTE: Use this very useful resource, 3-2-1 keto meal plans,  which provide you customised keto meal plans, shopping lists, and delicious recipes that include not too many ingredients, keeping it low budget too.

Preparing weekly grocery lists can be tough, especially when you are on a diet. Wracking your brain on what is permissible and what is not. So we simplified it for you.

Go through this very comprehensive guide that may help you choose the right keto foods to prepare  grocery lists, and menu for breakfast lunch and dinner.

Keto VEGETABLES : Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.

Arugula (Rocket) Artichokes Asparagus
Bok Choy Broccoli

Brussels Sprouts Butterhead Lettuce Cabbage
Carrots Cauliflower

Celery
Chard
Chicory Greens Chives
Cucumber Dandelion Greens Eggplant (Aubergine) Endives
Fennel

Garlic
Jicama
Kale
Kohlrabi
Leeks
Leafy Greens (Various Kinds)

Mushrooms (All Kinds) Mustard Greens
Okra
Olive

Onions
Parsley
Peppers (All Kinds) Pumpkin Radicchio Radishes
Rhubarb
Romaine Lettuce

Scallion
Seaweed (All Sea Vegetables) Shallots Spaghetti Squash Spinach
Swiss Chard Tomatoes Turnip Greens Watercress Zucchini

FERMENTED VEGETABLES  Kimchi Sauerkraut

FRUITS

Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, but watch how much you eat!

Avocado Blackberry Blueberry

Cranberry Lemon Lime

Raspberry Strawberry Olives

MEATS

Beef Pork
Bison Quail Chicken Rabbit
Deer Reindeer Duck Sheep
Elk Turkey
Goat Veal
Goose Wild Boar Lamb Wild Turkey Pheasant

Fish is highly nutritious, but buy wild-caught fish whenever possible. You can buy this fresh or frozen or even canned (choose fish canned in water or olive oil).

Anchovies
Bass
Cod
Eel
Flounder Haddock Halibut Herring Mackerel
Mahi Mahi Mackerel Orange Roughy

Perch
Red Snapper
Rockfish
Salmon (including Smoked Salmon) Sardines
Tilapia
Tuna (including Albacore)
Sole
Grouper
Turbot
Trout
Shark

FATS

Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so make sure you’re taking in plenty of healthy fats.

Avocado Oil Ghee Coconut Oil Lard

Tallow
Olive Oil Macadamia Oil Red Palm Oil

Duck Fat
Coconut Butter
Cocoa Butter
Walnut Oil (small amounts) Sesame Oil (small amounts) MCT Oil

NUTS AND SEEDS

Palm Shortening
Duck Fat
Coconut Butter
Cocoa Butter
Walnut Oil (small amounts) Sesame Oil (small amounts) MCT Oil

Almonds Hazelnuts Macadamias Pecans

Pine Nuts Pistachios Pumpkin Seeds Flax Seeds

Psyllium Seeds Hemp Seeds Sesame Seeds Sunflower Seeds Walnuts Cashews

Chia Seeds
Various Nut Butters

EDITOR’S NOTE:  If you want to make you Keto drill easy, enjoyable, and low on budget we recommend ‘The Essential Keto Cookbook’  as a very useful resource.

Include more info, from your previous articles

For losing weight, ketosis is the best diet and is not a fad. In a keto diet, one would eat lots of protein and fats and little carbohydrates to get there body in a state of ketosis. Since there is no more glycogen in your body, from the lack of carbohydrates, your body will build ketone bodies from your fat tissues to fuel your body and your brain. As long as you are eating enough protein, you will preserve your muscle and lose pounds of fat easy.

Ketosis is a metabolic state in which the body produces ketones to be used as fuel by some organs so that glycogen can be reserved for organs that depend on it.

When you stop eating glucose (ie: carbohydrates), your body begins the process of ketosis. In ketosis, the liver starts unpacking fat cells so that your body can use the fatty acids for fuel. It also produces ketone bodies, which the body also uses for fuel – especially the brain. The benefits of ketosis are numerous – lowered blood pressure, lower cholesterol, low triglycerides, improved insulin sensitivity, and weight loss without regard to calorie count. Other reported benefits are common – lack of hunger, lack of cravings, improved mood, lessened anxiety, and greater mental concentration. Variations on ketogenic diets are used to control various medical conditions including acne, heartburn and acid reflux, thyroid problems, epilepsy, and type 2 diabetes.

Negative side effects of a ketogenic diet include light-headedness, headache, lethargy, weakness, feeling cold, diarrhea, and nausea. These side effects are only temporary and go away once the body has fully made the switch from burning glucose to burning fat (within the first week). They are almost universally acknowleged as symptoms of withdrawal from sugar.

If you’re looking to lose weight without eating less, improve your mood and mental acuity, or even to solve some common health issues like acne or acid reflux, a ketogenic diet (also called a homeostatic diet) may be exactly the right tool for you. Just keep an eye out for the symptoms of ketoacidosis, and you should have no problems at all once you get past those nasty withdrawal symptoms.

Article Source: http://EzineArticles.com/2289059

Getting into ketosis takes about 3-7 days depending on your current glycogen storage. Ketosis feels odd at first because you will be lethargic and may experience headaches and even nausea. However, these symptons go away. You will also drop lots of weight at first because of water weight.

Typical foods on a keto diet include nuts, whey protein, eggs, bacon, sausage, olive oil, butter, salmon, etc; anything that contains a high amount of protein and fats and no carbs. A vitamin pill is often taken in a keto diet since you can’t eat much vegetables. (however you can eat at least one bowl of salad)

It takes strong willpower to stay on keto because if you cheat once or eat something bad your body will be out of ketosis. A process that took 3-7 days now has to be re-done.

In short, Keto is the best short-term diet you can do for cutting.

Article Source: http://EzineArticles.com/2544985

Stuck with weight loss?

Weiht loss at a halt? Or weight loss?

When you actually know that thereal problem, is that you are not losing any more fat!

Tried all, weight loss pills, oct solutions, crash diets, and xexercise.

Find the answer to you problem in a simple eating solution.

A litte bit of change in your eating habits, can break that plateue.

Why take fat blockers or fat burning pills. Instead turn your body into a fat burning machineand be at oeace for no side effects or health risks.

Ketosis, that is guided and or you can say nutritional ketosis is the answer to your problem.

Follow tketo diet with, fulfilling and tasty meals, enjoyy the drill, which is’nt to restrictive.

Reap the benefits and you can after a 2,3 weeks or month move to a CKD. OR MODIFIED KETOSIS.

 Thus you will break tha weight loss halt, 

To embrace this weight loss regimen, be fully aware about it, to make all initial symptoms easy to bear, navigat through and embrace it in all good will, we recommen l’The keto begining’ and perfect keto as a very useful resource!

(What are the dangers of keto diet? ketosis side effects)

Every diet has a set of challenges as we all know. Are you dreading about the dangers of going on a keto diet?

Getting the right information will, will help you make a better decision for yourself as you might have been deluded by many people who might have shared their experiences with you..

Lets find out the truth, keeping in mind that everyone’s body reacts uniquely or differently to biological changes.

KETOSIS, in the most simple terms  is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body.

How do I know I am in ketosis?

Getting into a state of ketosis requires a little work and adjustment, but you will find it a lot easier than many diets in the long term since the menu is likely to include foods you like. Start by restricting your carbohydrates, hitting your macros daily, and incorporating MCTs (medium chain triglycerides) to your diet–olive oil, organic butter, organic milk, and palm kernel oil.

This type of fat causes your body to start producing more ketones.

You should reach ketosis within two or three days.

Initial symptoms and keto adaptation phase comes in with a bit of challenges.

Dominic Agostino says: The worst part is the initial drop in energy that you’ll experience while your body is still craving carbs, but, according to him two to three weeks is all you need to adapt.

A number of initial symptoms will give you a clear indication of being in ‘KETOSIS’!

Brain fog:

It isn’t a condition for which you might need medication. It typically alludes. To feeling a little fatigued in the brain, such that your brain is not functioning at its full potential! You might have a little difficulty in concentrating and recalling things.

This happens in the initial days of starting a keto diet since your body is glucose starved and is using up stored glycogen stores and transitioning to utilising fat for energy. On recovering from the initial days, about a week, when your body becomes ‘Keto Adapted’ will make you enhance in focus and mental clarity since ketones are a very good source of energy for the brain.

Dizziness:

Yet another unpleasant symptom is feeling dizzy, or hazy. Initial days of keto adaptation may make you feel sick. It can cause headache too. This is because you have suddenly cut down your calories dramatically and the body needs time to switch to a new source of energy.

Fatigue:

This is something that is very obvious and very easy to understand. Your source of energy till now was glucose. It came from grains, starchy vegetables and sugary fruits. Now when you cut all of them down and move to a high protein and fat diet, you will lose on that instant energy that you used to get, initially.

In the absence of glucose you are bound to feel lethargic and fatigued.

This is also an initial symptom and should be warded off as your baody adapts nad the production of ketones starts.

It is a problem only when you are on a keto diet since long and still do not feel energetic, at that time you need to see whether your meal contains enough fat or not. Or is adequately balanced to suit the keto regimen.

For evading symptoms of lethargy, and be in a healthy state of nutritional ketosis, use a good supplement that takes care of you energy levels.

Ketosis breath:

One of the outcomes of cutting carbohydrates in our bodies is that we begin to use more fat for energy. This procedure creates molecules known as “ketones.” 1 type of ketone, known as acetone, will be excreted both in the urine along with the breath. The description of the odour varies, but it’s often referred to as “fruity” or like the smell of apples that are “past their prime” (not fresh or nearing to being rotten).

Keto-breath usually doesn’t last forever. It diminishes down after a few weeks or at the most a few months.

You can mask your breath using mouth freshners, if its unbearable.

These symptoms may tell you, without even testing ketone levels that you’re in ketosis.The more accurate way of knowing whether you’re in ketosis or not, is to test ketone levels!

How long do I stay high?

Excess of glucose which is not immediately used by the body, is stored in the form of glycogen, in the liver and muscles. So, glycogen is readily available form of glucose.To enter into ketosis, first the body will utilise the stored glycogen.

Within 2, 3 days of moving on a low carb diet, the glycogen stores in the liver are being used up.

Then the body switches to fat burning mode and production of ketones.

So, you will experience low energy initially, and then you will slowly regain energy and activeness within a week of becoming ‘keto adapted’.

USE MCT OIL for CONTINUOUS ENERGY:

MCTs are a clean, fast-acting energy source for the body and brain, so you can experience:

• Sustained higher energy levels, without crashes
• Sharper focus
• Enhanced weight loss
• Decreased inflammation

These initial symptoms which can well be managed may let you know, that you are in ketosis. Moving a little further, we will discuss some side effects that can occur on not following the ‘Keto diet ‘ correctly.

They are:

Abdominal discomfort:

If you’ve found people discussing about share or severe stomach pain or discomfort, and never known the answer. You don’t need to be too worried since the underlying reason is not a serious one.

It happens only due to less of water in your in your body!

• During your keto adaptation phase and even after that you need to take care of hydrating yourself to an optimal level because: It will help to retain the most needed electrolytes in your system.

• • Include more fat, so that ample of ketone bodes are produced and you don’t feel low on energy.uscle tissue is made up of over 70% water and it is very important to cellular activity, so you should make sure you consume plenty of water throughout the day. The more protein you eat in your diet, the more water you will need to help clear the waste products such as ammonia and urea.More over, a calorie restricted diet will produce less glucose triggering low insulin. This leads to hormonal signals via the renin–angiotensin–aldosterone system, signalling your kidneys to excrete MORE water and retain LESS.

   

  • Take care to include, fiber supplements, and products like psyllium husk to maintain a clear system, since constipation can be a reson for abdominal discomfort too.

Muscle cramps:

Muscle cramps, especially in the legs, are a common symptom for many while adopting a very low  Carb diet. It occurs during the adaptation period, but sometimes they can continue for longer.

When you first go on a low-to-no carb diet, you lose a lot of excess fluid from your cells. As this fluid gets flushed out from your body, it carries electrolytes with it. Electrolytes like potassium, sodium, calcium and magnesium all play important roles in muscle function.

Take care to include which contain them, leafy greens, meat and of course supplements will help.

Constipation/digestive problems:

Reduction of dietary fiber intake may lead to constipation, it is a very well known fact. Let us turn towards a keto diet, what is it composed of ?

Including fiber and improving your water intake will relieve you of this problem. Irregular bowel movements can owe to constipation.

Coconut oil or use of MCT oil can serve as laxatives apart from having other multiple benefits. So, you can include them in your diet, to be at ease.

Frequent urination:

During Ketosis, your body is burning up the additional glycogen (stored sugar) in your liver and muscles. Using up glycogen releases a good deal of water. As your carbohydrate intake and glycogen stores fall, your kidneys will begin dumping this extra water.

Additionally, as your blood glucose levels fall, your kidneys begin excreting excessive sodium, which will also cause more frequent urination. This happens in the initiation.

But you should take care of keeping yourself hydrated, and maintaining enough amounts of electrolytes in your diet, or use supplements to overcome it, if this issue persists.

Nausea:

Becoming keto adapted means your body is can now easily converting fats you’re eating into ketones. In the beginning, the body may not be well equipped to convert.

We all have fat hydrolysing enzymes, but their amount  drastically increases when keto adapted.

Nausea can also be caused by the lack of fat converting enzymes. When you start a low carb diet,  (going from almost no fat a day to eating all the fat they can get their hands on) the body takes time to adjust. Some fats which are left undigested or difficulty in digesting them may be a reason for nausea.

Being low on energy, may also cause you to feel nauseated. Manage your diet in the right manner and feel best.

The study would be incomplete if we do not explore the rare side effects too! Actually they are rare to ‘nutritional ketosis’ but can happen if uncontrolled ketosis goes on..

Uncommon side effects!

Ketoacidosis:

The unnecessarily dreaded phenomenon, ketoacidosis! Let’s make it clear to you, what actually it is, and who is at risk to such a problem?

Ketosis and ketoacidosis are NOT the same thing.

Ketosis is a 100% natural state, under full control by the body. It can be caused by a low-carb diet or by a brief period of fasting.

Most people who eat a strict low-carb ketogenic diet never reach levels higher than 3 millimolar or so. But ketoacidosis occurs at levels of 10+, most commonly 15+.

Ketoacidosis is a condition where the levels of ketones in the body are abnormally high, poisoning the body. It is a serious and dangerous condition that can quickly develop, sometimes within the space of 24 hours.

There are several different potential triggers for ketoacidosis. It is most commonly caused by illnesses that lead to the production of higher levels of hormones that work against insulin.

High levels of ketones in the urine and high blood sugar levels (hyperglycemia) are signs of ketoacidosis and can be detected with kits in the home.

Ketosis generally isn’t dangerous. It’s usually related to a planned low-carbohydrate diet or a transient condition related to diet only!

Must know!

In diabetic patients, ketosis can occur due to the body not having enough insulin to process the glucose in the body. The presence of ketones in the urine is an indicator that a patient’s diabetes is not being controlled correctly.

A ketogenic diet is recommended for individuals with type 2 diabetes, also known as non-insulin dependent diabetes (NIDDM). With type 2 diabetes, the body still produces some insulin but is unable to properly use the insulin to transport glucose into cells for use as fuel.

Patients with diabetes who follow a ketogenic diet need to carefully monitor their ketone levels. A serious condition called ketoacidosis can occur if these levels get too high, and although it is most prevalent in individuals with type 1 diabetes, people with type 2 diabetes can also develop ketoacidosis sometimes.

Kidney stones:

Kidney stones develop when a hard mass of crystals develops from the urinary tract.The cause of kidney stones is not known, but a few folks appear to be more prone to developing them than others, so there can be a hereditary tendency behind it.

When the body to shifts into a fat-burning state called ketosis, the production of ketones that results can alter the composition of urine to a certain extent, and sometimes increase the risk of kidney stones.

Lets see what a diet that is high in animal protein and low in carbs can do to make you susceptible to developing kidney stones:

Consumption of high amount of animal protein:

• increases urinary calcium loss

2)   decreases urinary pH (more acidic)

3)   decreases urinary citrate levels

4)   increases urinary urate

On the other hand, reduced carbohydrates reduces urinary calcium.

Most importantly calcium and uric acid when increased in amounts can crystallise to develop stones.

What you must take care is to drink enough water, to flush out wastes from your system, and ket not any sort of accumulation take place. Balance your  protein intake with generous green vegetable intake, magnesium and potassium supplementation too.

NOTE: In the end what most dietitians and nutritionists have concluded is that, those who are hereditary prone to kidney stones fall in the most susceptible group, on a low carb diet. Others may not be in same position of risk. However there are many ways by which this risk can be mitigated.

CONCLUSION:

The final answer, to the question that is KETOSIS dangerous, is NO!

IF nutritional ketosis is used for weight loss, in the right and proper manner, it will not cause you harm.

The benefits of a ketogenic diet, far outweighs the side effects. As we have already seen that the side effects are very manageable. You cannot call this diet ‘dangerous’ in any manner. But, yes it should be followed with care and proper knowledge about it and guidance should be taken.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

References:

https://www.livestrong.com/article/487944-symptoms-of-ketosis-on-diet/

https://www.everydayhealth.com/diet-nutrition/ketogenic-diet/ketosis-what-it-its-safe-how-achieve-it-symptoms-more/

https://ketosizeme.com/symptoms-of-ketosis/

https://www.healthline.com/nutrition/ketosis-safety-and-side-effects#section7

https://www.perfectketo.com/why-ketones-cause-stomach-pain/

https://www.tasteaholics.com/keto-diet/what-is-keto-flu-how-to-help/

https://www.ketogenic-diet-resource.com/low-carb-diet-side-effects.html

http://livinlavidalowcarb.com/blog/do-low-carb-diets-increase-kidney-stone-risk-lets-ask-the-low-carb-experts/10229

http://livinlavidalowcarb.com/blog/do-low-carb-diets-increase-kidney-stone-risk-lets-ask-the-low-carb-experts/10229

https://zerocarbzen.com/2015/08/17/muscle-cramps-on-a-zero-carb-diet/

https://thrivestrive.com/ketosis-signs/

One of the most common side effect of being on a keto diet is ‘Electrolytic imbalance’. A condition which is very easily detected and controlled, lest you know about it.

With all the benefits, that KETOSIS can provide, there are some aspects which need care and vigilance to be handled, so that you are at a no risk position. So, you need to know, about electrolytic balance too!

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend The Essential Keto Cookbook, a great way to kickstart your Keto journey

Electrolyte balance is crucial for many body functions. The primary electrolytes in the body are calcium, potassium, sodium and magnesium, and are actually considered macrominerals.

Electrolytes are important because they help

• Balance the amount of water in your body
• Balance your body’s acid/base (pH) level
• Move nutrients into your cells
• Move wastes out of your cells
• Make sure that your nerves, muscles, the heart, and the brain work the way they should

Electrolytes are minerals in your body that have an electric charge.

With these ions being intrinsic, or a part of the internal body’s system. How can their balance be disturbed?

You ought to be surprised to know, that we could lose them due to any waste flushing mechanism which works in the body.

Excretion of ions can occur mainly through the kidneys (via urination), with lesser amounts lost in sweat and in feces.

For eg: excessive perspiration can lead to a substantial reduction, particularly of sodium and chloride.

Severe vomiting or diarrhoea will cause a reduction of chloride and bicarbonate ions. The regulatory mechanism for the ionic equilibrium, operates via different hormones and kidney functions.

Some examples of what can happen from an electrolyte imbalance are:

• Elevated potassium levels which could lead to cardiac arrhythmia
• A decrease in extracellular potassium can cause paralysis
• Excessive extracellular sodium causes fluid retention
• Decreased calcium can lead to muscle spasms

The key to electrolytic balance:

Muscle tissue is made up of over 70% water and it is very important to cellular activity, so you should make sure you consume plenty of water throughout the day.

The more protein you eat in your diet, the more water you will need to help clear the waste products such as ammonia and urea. Sweating from a gruelling workout will cause you to lose more water as well.

Most imp electrolytes: Na, K, Mg. (During ketosis)

Why are they important?

SODIUM & POTASSIUM:

Blood Pressure

Because of sodium’s impact on your blood pressure, a boost in your daily potassium intake can help you to maintain a healthy blood pressure or lower it to healthy levels.

However, you cannot rely entirely on sodium and potassium to lower your blood pressure. In addition to obtaining regular exercise, your intake of fats, salt, cholesterol, protein, fiber, calcium and magnesium can also impact your blood pressure.

Muscular Function

Potassium is particularly important for the ability of your skeletal and smooth muscles to contract. Because of this, an adequate intake of potassium is important for regular digestive and muscular functioning. Potassium is also vital to the health of your heart, as a normal heart rhythm arises from optimal muscular functioning.

Nerve, Muscle Function

Ions of sodium, potassium and chloride trigger muscle contractions and nerve impulses when they shift places across cell membranes. When stimulated, potassium ions rush out of the cell as sodium ions rush in, creating an electrical signal or nerve impulse. A similar scenario occurs during the contraction of muscles.

Fluid Balance

Sodium also works in synergy with potassium to maintain normal water balance in the body. Each of the minerals chemically attracts water to itself, thus assuring that optimal levels of hydration are maintained both inside human cells and outside the cells, in the extracellular spaces that surround them.

Blood Volume

Closely related to sodium’s role in the maintenance of normal fluid levels is the part it plays in controlling your body’s blood volume and thus blood pressure.

MAGNESIUM:

Without magnesium we couldn’t create energy, our muscles are in a permanent state of regeneration, and we couldn’t adjust the degree of cholesterol produced and released into the blood stream.

Magnesium ions regulate over 300 biochemical reactions in the body through their role as enzyme co-factors. They also play a vital role in the reactions that generate and use ATP, the fundamental unit of energy within the body’s cells.

Magnesium is one of the most common co-factors in the body. Its presence is crucial to:

• Glucose and fat breakdown
• Production of proteins, enzymes and antioxidants such as glutathione
• Creation of DNA and RNA
• Regulation of cholesterol production

Why is there a risk for electrolytic imbalance during ketosis?

The reason is that there is less insulin produced as a result of the composition of the diet. This leads to hormonal signals via the renin–angiotensin–aldosterone system, signalling your kidneys to excrete MORE water and retain LESS.

Your kidneys shift from keeping sodium and water to dumping both at a faster speed!

Because of homeostasis, our bodies will attempt to keep sodium blood concentration within its normal range, which will only occur if blood volume shrinks. This shrinkage is what causes all of the ugly symptoms: nausea, brain fog, headaches, bad moods,

In response to the reduced sodium level, your kidneys will also begin dumping potassium to keep a decent sodium-potassium equilibrium.

As a result, you can experience some of the negative symptoms associated with the “keto flu”.

Ways to get the right amount of each electrolyte?

Foods that contain them:

Potassium

Potassium is the electrolyte which is most commonly deficient in diets. It can be difficult to consume enough potassium since many foods that are rich in potassium often don’t fit into a low-carb diet. However, there are some foods that are both low in carbohydrates and high in potassium, such as: avocados, nuts, dark leafy greens, and salmon.

Sodium

Being in ketosis will make your body wash out sodium faster. This is because as your insulin levels drop, the rate at which your kidneys extract sodium also drops. It’s easy to increase your sodium intake by adding salt to your meals and drinking bouillon or broth.

Magnesium 

Nuts, spinach, artichokes and dark chocolate are all rich in magnesium. Whilst a magnesium deficiency is less common than potassium or sodium deficiencies on a low-carb diet, if you are suffering from cramps and dizziness then you may need to increase your magnesium intake.

Do I need to worry? How do I know, that I am moving towards an imbalance?

The most obvious indication your electrolyte/mineral equilibrium is being influenced is an increase in urination. On a low-carb diet, insulin levels fall that promotes the secretion of sodium from the urine. Sodium pulls more water to the urinary system that then is excreted also.

Additionally, as your body burns through glycogen stores in the liver and muscles, excess water is discharged into the urinary system.

Whilst getting rid of this additional water is useful in releasing toxins in the body, you need to ensure that you are taking in extra fluids, electrolytes, and minerals to prevent other related side effects.

Constipation is an integral indication that you’re not maintaining electrolyte/mineral equilibrium during keto adaptation. The consistency of somebody’s stool, and for that reason the ability to manoeuver that feces, is heavily influenced by its content. The water content of your stool is similarly influenced by your general hydration levels.

What precautions to take?

The more protein you eat in your diet, the more water you will need to help clear the waste products such as ammonia and urea.

Sweating from a gruelling workout will cause you to lose more water as well.

The key factor, here is to Stay hydrated!

You can also use, keto supplements that will help you keep all dangers at bay.

Replenishing them!

Can supplements help?

On a low-carb diet it can be tricky to give your body with all the electrolytes it requires. On a diet of less than 50g of net carbs a day that your body is very likely to enter ketosis, meaning your body will use fat for fuel, as opposed to glucose, that is the most important energy source of high carb diets. Because your body retains less water whilst on a ketogenic low-carb diet, a lot of electrolytes will be flushed from your system.

Beginners to a low-carb diet may often neglect the need to replenish the electrolytes that they are washed out of their body.

Any sort of imbalance of electrolytes can cause fatigue, headaches, light-headedness, dizziness and muscle cramping – often known as ‘keto-flu’.

Do not be scared you away from a low-carb diet, it is easy to counteract these problems by supplementing your diet with extra electrolyte sources.

IMPORTANT: If you’re physically active that is,  involved in any sort of exercises, sports etc, as well as are following a low carb keto diet, you necessarily need supplements. Since, only dietary sources cannot provide you the right amount of electrolytes that you lose every day.

REFERENCES:

http://www.ancient-minerals.com/magnesium-benefits/what-is-function/

http://healthyeating.sfgate.com/roles-sodium-2999.html

http://healthyeating.sfgate.com/roles-sodium-2999.html

http://healthyeating.sfgate.com/roles-sodium-2999.html

https://medlineplus.gov/fluidandelectrolytebalance.html

https://ezinearticles.com/?Minerals-That-Help-the-Body&id=5220846

https://ezinearticles.com/?A-Guide-to-Proper-Hydration-and-Electrolyte-Balance&id=2235794

https://ezinearticles.com/?A-Guide-to-Proper-Hydration-and-Electrolyte-Balance&id=2235794

https://medlineplus.gov/minerals.html

https://medlineplus.gov/fluidandelectrolytebalance.html

https://ketogasm.com/keto-flu-electrolyte-imbalance/

https://www.ketovale.com/supplements-electrolytes-on-keto/

https://ketogenic.com/overview/importance-electrolytes-ketogenic-diet/

https://ketogenic.com/overview/importance-electrolytes-ketogenic-diet/