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Ketogenic Diet For Diabetics

Being overweight is a major risk factor for developing type 2 diabetes. In fact, obesity is believed to account for 80-85% of this risk. In addition, by losing weight, people with type 2 diabetes can become less insulin resistant, and thus better able to use insulin. In other words, if you suffer from type 2 diabetes, and you are overweight, you really should lose weight in order to better control your blood glucose levels and reduce your risk of developing many of the harmful side-effects of diabetes.

How Is The Ketogenic Diet Effective?

Studies have shown that the ketogenic diet – basically a high-fat, low-carbohydrate diet – is highly effective at helping healthy people to lose weight. The main weight reduction power of the diet comes about when your body reaches a state of ketosis – when it starts to burn fat as fuel once all stores of glycogen (carbohydrates) have been depleted. But is it something an individual with type 2 diabetes should consider? After all, the recommended diets for controlling type 2 diabetes generally contain significantly more carbs and far less fat than one would consume on a ketogenic diet.

It is important not to confuse nutritional ketosis – the fat burning state achieved in a ketogenic diet – with the life-threatening diabetic emergency, diabetic ketoacidosis which results from a combination of very high ketones and blood sugar that affects the functioning of vital organs such as the kidneys and liver.

What Is The Ketogenic Diet?

The typical ketogenic diet consists of 75% fat, 20% protein and 5% carbs. That tiny quantity of carbs is essential to ensure the body remains in a state of ketosis and thus continues to burn fat. Reducing your carb intake so drastically doesn’t just mean cutting out bread and potatoes, it also means cutting out rice, pasta, starchy vegetables like pumpkin, carrots and sweet potatoes; and even fruit. Many people find this highly restricted diet difficult to follow or maintain for longer than six to 12 months.

But if you are determined and willing to make enormous sacrifices, there is no reason why a type 2 diabetic should not try it as it could improve their glucose control while helping them to lose weight. It could also be tried, without too much risk, by type 1 diabetics. However, pregnant women suffering from gestational diabetes, or who simply have type 1 or type 2 diabetes, should not attempt a ketogenic diet as their bodies need more nutrients than this diet can provide.

Will The Ketogenic Diet Cure Diabetes?

A question that is often asked by diabetics is whether losing weight will rid them of the disease. Unfortunately, there is no cure for diabetes; nor is there any reliable evidence that any diet, including a ketogenic diet, will reverse your condition. On the other hand, there is also no evidence that a ketogenic diet will cause diabetes and it may help you to lose weight in the short- to medium-term.

However, a word of warning is required. Before you change your diet, which may also result in your having to change your medication regime, you must speak to your diabetes medical team. In addition, as you lose weight, you may need to adjust your medication further.

What Is The Ketogenic Diet?

This type of diet involves ingesting large amounts of fats, a reasonable amount of protein, and very few carbohydrates (less than 50 grams of carbs). This process is categorized under banting. The term ketogenic itself refers to the state which the body enters as it uses up the fats and ketones (by-products of burning fat) as fuel. The result of this type of diet is weight loss. Appetite is suppressed as the levels of the hunger hormone, ghrelin, are reduced and body fat is burnt. This diet has also been used to treat epilepsy patients as well as other neurological conditions. The ketogenic diet is very similar to the Atkins diet, as it follows the first few steps of the Atkins diet. However, unlike the Atkins diet, this diet does not work in phases. The Atkins diet allows carbs to be reintroduced after a certain length of time.

What are some of the possible side effects of the ketogenic diet?

During the first two weeks, side effects can include headaches, constipation, fatigue, and dizziness, as the body adjusts to the diet. These are all short-term side effects. Long-term side effects are also possible. These include kidney stones, increased risk of bone fractures, and increased risk of higher cholesterol levels. Some women may also experience an interruption to their menstrual cycle. It should also be noted that there is a lack of long-term research data on the effects of this diet on the human body, despite that this diet was first proposed in the 1920s. It is advisable, as with any diet plan, to speak to your doctor before embarking on such a diet.

What does a ketogenic diet meal plan look like?

Breakfast

Ideally, this would be up to four eggs with mushrooms, spinach, and onions, covered in olive oil and served with up to two ounces of cheddar cheese. This is a breakfast that contains less than 15 grams of carbohydrates from non-starchy vegetables (not bread), some proteins, and a great deal of fat. Also, there is a difference between good and bad fats. Bad fats are saturated fats which are linked to increased LDL-cholesterol; however, unsaturated fats, such as polyunsaturated and monounsaturated fats, are good fats. Consuming this type of fat is linked to an 11 to 19% lower risk of death.

Lunch

An easy lunch would be a salad with non-starchy veggies, such as arugula, and avocados, mixed with a protein source such as eggs, tuna, chicken or beef, and sources of fats in the form of bacon, cheese, nuts, with olive oil as a dressing.

Dinner

With this type of diet, it is recommended that at least four ounces of protein be consumed at night. This can be any meat or eggs. Added to that, large quantities of non-starchy veggies (broccoli or green beans, for example) should provide you with not more than 15 grams of carbohydrates. In addition, eat at least two tablespoons of fat (used during the cooking of the meat, olive oil drizzled over the veggies, or butter on the vegetables). In-between snacks: As with the other meals, no snack should have more than 15 grams of carbs, but should contain some protein and large amounts of fats. Snow peas dipped in peanut butter, and some cheese will do.

Bulletproof Coffee: A Boost To Start Your Day?

As far as trends go, ‘bulletproof’ coffee seems to be all the rage as a breakfast replacement, in the same way that some nutritionists sing the praises of beginning your day’s journey with a green juice. The bulletproof coffee comprises coffee, unsalted butter (grass-fed) and an MCT oil such as coconut oil. Two tablespoons of the latter two ingredients plus two cups of coffee are mixed in a blender and consumed as a powerful, energizing, fat-burning fuel to start the day.

Given what we know about the benefits of MCT oils and that saturated fats such as unsalted butter have received unfair coverage as all blankly being bad and that coffee is just plain great, what’s not to love, right? A lot, it seems.

The bulletproof coffee is full of nutritional holes

Assuming that you consume this coffee in the morning as a breakfast replacement as intended, does it match up to the nutrient gain from an egg in 5-10g coconut oil and an apple? Eggs on their own, of course, are protein-rich nutrient warriors. Each egg contains 7g of high-quality protein, 5g of fat, 1.6g of saturated fat and iron, minerals, vitamins, and carotenoids. Each egg contains only 75 calories in total, plus powerful disease-fighting nutrients such as lutein and zeaxanthin.

The egg-and-apple breakfast contains 429 calories, broken down as follows:

Over 50% of the recommended daily allowance for or Vitamins B12, B2, Vitamin B5, Selenium and Phosphorus
Over 10% of the recommended daily allowance for every nutrient except Vitamin B3 (Niacin), magnesium and manganese
25 grams of protein
5 grams of fiber
27 grams of net carbs.

The bulletproof coffee, on the other hand, contains not only more calories – 441 to be exact – but is nutritionally empty:

51 grams of fat (80% saturated)
1 gram of protein
0 grams of fiber
Less than 10% of the recommended daily allowance for every nutrient except Vitamins A, B2, and B5 (which range from 22% to 28% of the RDA, almost half the values in the egg-and-apple breakfast).

The bulletproof coffee could dramatically increase your cholesterol levels

Studies have linked the keto diet, into which the bulletproof coffee fits snugly, with decreased waistline measurement, lowered levels of bad cholesterol and an increase in metabolic rate. These measurables though did not take into account the effects of a so-called bulletproof coffee. Although there are no studies as yet isolating the impact of this coffee, strong anecdotal evidence suggests that advanced markers for high cholesterol such as ApoB and LDL indicated a worrying trend of cholesterol actually spiking on the back of bulletproof coffee consumption.

The amount of increased saturated fat specifically included in the bulletproof coffee is cause for concern

Scientific studies have shown that the MCTs in saturated fats distinguish them from their long-chain triglyceride cousins, as they can be utilized for energy much quicker and are therefore not stored as fat in the body. This is based on moderate amounts of saturated fat though. Keto is a high-fat nutritional plan, so it is arguably the case that the four tablespoons of extra butter and fat being absorbed tip allowable saturated fat levels into the realm of excess, which is bound to have effects opposite to what is intended on the ketogenic diet.

Shopping List For Keto Diet

While most of us on the ketogenic diet know that we need to limit the carbs intake and consume mostly healthy fats and proteins, what exactly should we be eating and how much of it?

We realize that you do not have the time to spend hours at the grocery store looking at food labels to determine which ones will keep you in ketosis. To assist you, we have compiled a list of the foods that you should be consuming in order to benefit from the ketogenic diet.

Health experts have advised that your carb intake should be minimal while consuming moderate protein and healthy fats and very little calories. So, which foods exactly should you be consuming to stay in ketosis?

Proteins And Meat

Just because you are on a ketogenic diet does not mean that you cannot eat meat and not have any fun while losing weight. The meats that experts have advised you to consume while on a ketogenic diet include grass-fed beef, poultry and pork. To opt for something different when you are tired of eating meat every day, you can choose fresh fish and seafood to give you the moderate intake required to stay in ketosis.

Pizza

Did you say pizza is recommended while on a ketogenic diet? Yes. But only certain types, of course. When choosing a pizza for your ketogenic diet, it needs to be frozen and contain very little carbs. At selected outlets, you will be able to find breakfast pizza that contains just the right amount of protein.

Spices

Sure, you certainly are allowed certain spices while on the ketogenic diet. Make sure that when you choose the tacos spice that it does not contain any gluten, sugar, additives or preservatives.

Coconut Oil And Flour

When preparing meals whilst on the ketogenic diet, it is important you use the correct oil. Besides olive oil, you can choose coconut flour when baking. But, if you prefer to stick with oil, coconut oil is the healthy and the ketogenic way for cooking and frying.

Brown Butter

For those of you who like to add something extra to your ketogenic meals, brown butter is a great additive. Although, we must warn you that it may take a long time to prepare. Make sure that it does not overcook.

Snacks

After your delicious meal, you are allowed to have snacks. But, of course, not just any snacks. It has to be compliant with the ketogenic diet. What better option than to choose Keto cookies. Yes, those do exist. The cookies do not have any grains or sugar. For those of you who prefer chocolates, you can have the sugar-free chocolate bar.

Protein Powder

When you are on the go and do not have time to pick any of the items we have listed above, you can stock up on the protein powder. This supplement consists of only the best ingredients that you need to remain in ketosis. Definitely does not contain any sugar.

Benefits Of A Ketogenic Diet

Most of us have tried numerous diets that have not produced any results. Besides leaving us with our excess fat, we have been left with the despair of not being able to improve our bodies. But, what if there was a way to lose the fat and possibly with little effort?

The low carb and ketogenic diet have received its fair share of bad publicity and while many have tried it, even more, have given up on it. Is it because the diet does not work or we are not abiding by the rules? The ketogenic diet has several benefits, besides weight loss, that we are going to explore.

You will have more energy

Glycogen storage levels are limited in the body, therefore, the body needs a constant new supply to provide you with energy. As your body is filled with fats when you are on a ketogenic diet, and it has plenty of storage for it, you will have an energy source that is very difficult to deplete.

Combats Type 2 diabetes

When you are suffering from type 2 diabetes, you are also experiencing an increase in the production of insulin. While on the ketogenic diet, your body receives a minimal amount of sugar intake, therefore, the HbA1c count has been lowered and type 2 diabetes has been obliterated.

Your blood pressure will be lowered

When you have a high blood pressure, you are almost guaranteed of having heart problems in the future. The ketogenic diet is able to help you lower your blood pressure and consequently reduce the risk of heart problems. Some individuals have reported stopping the use of medications for high blood pressure once they got on the ketogenic diet.

The diet improves your mental focus

Consumption of carbs results in inconsistent blood sugar levels. As a result, the brain is not able to provide you with sufficient energy for you to be able to concentrate for long durations. During ketosis, the brain makes use of ketones which is consistent, thereby, enabling you to focus for prolonged periods.

Weight loss

Now we are getting to the benefit that most people have been searching. Since the body is devoid of carbs, it has to burn fat to produce energy. During ketosis, the fat cells are able to excrete the water that the body has retained. As soon the water leaves the body, people experience a significant loss of body fat.

Better control of your appetite

When you stop consuming carbs, you do not feel as hungry as before. Your body is able to adjust to the new diet and does not need the carbs anymore. As a result of releasing the urge of carbs, your body suppresses your appetite and you eat less.

Anybody who was dubious to enter the ketogenic diet has seen the benefits after reading this article. Besides helping you to lose weight drastically, the diet will help to improve your focus, give you energy, suppress your appetite and may even treat type 2 diabetes.

Ketones, MCTs And The Benefits For Your Health

Words like ‘ketones’, ‘MCTs’ and MCT oils continue to gain a lot of coverage in health circles, particularly in the context of the ketogenic diet, which advocates a high fat, low carb approach to nutrition. Ketosis is the state our bodies go into when the body cannot turn to its default fuel source – carbohydrates – for energy. It then has to turn to those stored fatty deposits and start burning them. This is why the ketogenic diet is linked to a loss of belly fat in particular.

Let’s unpack the terms ‘ketones’ and ‘MCTs’ in particular.

Ketones and MCTs explained

The body can use various energy sources for fuel or to keep functioning. If it were a house, for example, it could use the traditional source of electricity (glucose from carbohydrates), or an alternative source such as gas or solar energy (ketones), or a combination of any sources. The combination is what happens when you limit your carbohydrate intake, as this then forces the body to use stored fat deposits to release energy. Ketones are the byproduct of this process.

MCTs – or medium-chain triglycerides – raise ketone levels in the body, and seem to do so particularly well when carbohydrates are inhibited, although this isn’t strictly necessary. Triglycerides are another term for fats. All MCTs are saturated fats, which have traditionally garnered a bad reputation, but studies such as those published in the Journal of the Academy of Nutrition and Dietetics (January 2014 issue) have shown that not all saturated fats are the same. The critical difference is whether they are made are long-chain or shorter in nature, such as medium-chain.

The shorter the chain, the fewer the compounds, the easier the fat is to break down and absorb in the body. MCTs such as those found in supplement form or coconut oil are despatched straight to the liver during digestion, where they are used to provide fuel and carry oxygen to the muscles. They are not stored in deposits such as the belly, for example.

This is why in addition to improving blood flow and helping athletes train harder for longer, MCT intake has also been shown to help reduce stomach circumference.

Ketones and MCTs: The benefit to epileptic sufferers

It has long been known that diet plays a critical role in drug-resistant epilepsy – with fasting, in particular, helping to reduce seizures. Later on, it was proven that this was due to the body going into ketosis when fasting took place, with ketones helping to regulate the brain signals that bring on a seizure. Consequently, MCT-rich diets are now a recognized part of treating epilepsy that does not respond to drugs.

Ketones help to reduce inflammation

Diseases as diverse as type 2 diabetes, atherosclerosis, Alzheimer’s disease, obesity and multiple sclerosis have one underlying common factor: they produce inflammatory effects in the body.

A recent Yale School of Medicine revealed that a single ketone, beta-hydroxybutyrate, directly curbs inflammation. Scientists are consequently beginning to gain a better understanding of how ketones are helpful in managing these diseases and reducing their effects.

While more discoveries around ketones and MCTs are being made all the time, it is becoming increasingly clear that MCT-rich foods and supplements are a boost to bodily health in even more ways than initially projected.

Signs Of Ketosis

A ketogenic diet can be a great solution for weight loss and may also assist diabetes patients, as well as individuals who are suffering from heart diseases. While on the ketogenic diet, you are limiting the intake of carbohydrates in order for the body to burn fat for energy.

When the body enters the state where it is using fat for energy, it is called ketosis. So, what are some of the signs that you have entered ketosis?

Weight Loss

While in ketosis, your body is using fat as a source of supply for energy. The body burns fat, which results in weight loss. You will experience short-term and long-term weight loss. During short-term weight loss, you may experience drastic changes in your body. The body will release the stored carbs and water. To keep the fat off, you need to stick to the ketogenic diet by limiting the carb and calorie intake.

Appetite

Most people who are on the ketogenic diet will experience less hunger than if they had been consuming carbs. The reason this occurs is that, while on the ketogenic diet, you increase the consumption of protein and vegetables, therefore, the body hunger hormones are adjusted. While in ketosis, the ketones may have an impact on the brain by sending signals to it, informing the brain to reduce the appetite.

Fatigue

When you abandon the carbs in order to enter ketosis, you may experience several side effects. Some of them may be fatigue and being frail. Since some people on the ketogenic diet will feel fatigue, they are more prone to quitting the diet. Side effects such as fatigue while on the ketogenic diet are completely natural and can be reduced by consuming electrolyte supplements.

Digestion

A well-known fact about entering ketosis is experiencing digestive problems. Since you are changing the type of foods that you consume to enter ketosis, your body needs to adjust to the change. During the adjustment, you may experience side effects such as diarrhea and constipation. These side effects can be alleviated by the consumption of vegetables.

Insomnia

As a result of the drastic reduction in the carb intake, your body will need to make an adjustment. One of the side effects of the adjustment is insomnia. Numerous individuals who switched to a ketogenic diet stated that they would wake up intermittently during the night. After being on the diet for a few weeks, their sleep cycle returned to normal.

Bad Breath

One of the most common sign that you are in ketosis is when you experience bad breath. People who are on the diet have mentioned that their breath has a fruity odor, which is the result of the increase in the level of ketones. A ketone called acetone is released out of your body through your breath and urine.

Excessive Thirst

Individuals who entered ketosis had experienced an exponential increase in dehydration. They felt that their bodies were in short supply of water and needed to refuel on a regular basis. During ketosis, the body releases the stored water, thereby causing individuals on the ketogenic diet to feel thirsty more than regularly.

A Ketogenic Diet

What is all the fuss about this diet? There are so many celebrities who are saying that this diet is the ultimate solution to weight loss. So, what exactly is it? Well, we have taken the liberty of stating what the ketogenic diet is, who it is for and what are its benefits.

What Is It?

A ketogenic diet, otherwise known as a low-carb diet, is an extremely popular method of losing weight. In order to follow a ketogenic diet, your body needs to enter a state known as ketosis. Ketosis is a metabolic process that occurs when the body does not have adequate carbohydrates to burn for energy from the food that you have consumed. When the body does not have carbohydrates, it will burn fat. During this process, the body makes ketones.

When you are not on the ketogenic diet, your body is able to control the amount of fat it burns. To be in ketosis, you need to drastically reduce the number of carbohydrates that you consume. When you reduce the carbohydrates, the body will transition to ketosis in order to get energy. This process can also occur when you have been exercising for a protracted period or even during pregnancy.

There are some risks to consider, as well. When ketones build up, ketosis may become dangerous as it leads to high levels of dehydration and the chemical balance of your blood may change.

Why Do It?

Well, as we mentioned, it is a very popular method for losing weight. Once you cut out the carbohydrates from your diet, the body has to burn fat to produce energy. Since your body burns fat, you lose weight.

Apart from burning fat, ketosis also promotes appetite suppression. You do not feel hungry as often as you did when you were consuming a high daily intake of carbohydrates. Studies have shown that ketosis will help you to maintain muscle.

A ketogenic diet also may lead to improvement in certain health conditions. People who suffer from epilepsy have reported that the frequency of the seizures decreased once they were on the ketogenic diet. Certain studies have shown that being on a ketogenic diet may help you to reduce the risk of getting any heart diseases. Research has also concluded that low-carb diets can help individuals suffering from type 2 diabetes, metabolic syndrome, and insulin resistance.

Are There Any Risks?

Once you are in ketosis, you may experience several symptoms.

Muscle cramps
Bad breath
Fatigue
Headaches
Diarrhea
Constipation

Although these side effects may not be pleasant, most will subside in a week or two after being on the ketogenic diet. When you abruptly reduce the levels of carbohydrates, your body will enter ketosis and will need to adjust. During the adjustment, you may experience the aforementioned side effects. Once the body has adjusted and received plenty of low-carb veggies, the side effects will subside.

The ketogenic diet is for those who want to drastically lose weight and gain several health benefits such as reducing the risk of heart disease and decreasing the frequency of seizures.

The Keto Diet – Ultimate Guide

Ketones, ketosis, LCHF may all be terms that you are unfamiliar with if you have never heard of the ketogenic diet. This diet is becoming more popular around the world because it is believed to turn your body into a fat burning machine by changing your metabolic state. This diet requires discipline and planning when it comes down to your daily meals especially if you want to burn the fat off rapidly.

How Does It Work?

The idea behind this diet is that you restrict calories in your diet and increase your fat intake which is where the term LCHF (Low Carbs High Fat) comes from. By restricting your carbs, you are preventing your body from converting it into glucose for energy which causes the body to look for alternative sources of fuel which is where fat comes into play. When there are no carbs present in the body, the liver starts to break down fats which are stored in the body instead and converts them into ketones or otherwise known as fuel molecules. This process is known as ketosis and is ultimately the metabolic state in which your body needs to be in order to burn fat.

What Foods Should You Be Eating?

By now you would have gotten the point that carbs need to be restricted, this includes carbs found in vegetables, fruits, nuts, and dairy. The ideal amount of carbs to include in your diet should be less than 15 g a day.

Foods to avoid:

All grains, this includes table sugar, pasta, bread and potatoes
Processed fruits, meat and some whey powders that contain MSG
Refined fats such as sunflower oil, canola, soybean and trans fats found in margarine
Legumes are relatively high in carbs. These should be restricted because they contain lectins and phytates which are difficult to digest

Foods you should eat:

Meats such as fish which is high in omega 3 fatty acids, poultry, beef and lamb
Healthy fats which include monounsaturated fats such as avocado and olive oil. Polyunsaturated fats such as seafood and saturated fats such as ghee, coconut oil, and lard.
Leafy greens such as kale and spinach
Fruits such as berries and avocado

What Are The Benefits?

The ketogenic diet was originally used to help children who had been suffering from epilepsy because the ketosis state led to a reduction in the frequency of seizures. Nowadays the ketogenic diet is proving to be beneficial many different aspects other than weight loss and increased energy.

Decreasing The Risk of Diabetes

The ketogenic diet has shown to decrease the risk of type 2 diabetes because your body regulates insulin levels when it is in a state of ketosis which in turn regulates your blood sugar levels. In some cases, insulin resistance can be reversed.

Cholesterol

Studies have shown that a ketogenic diet can improve your cholesterol. Eating foods that are high in fat and restricting your carb intake increases your HDL ( the good cholesterol) levels and decrease LDL levels (the bad cholesterol). A decrease of LDL prevents arterial buildup which in turn reduces your risk of cardiovascular disorders.

Acne

Poor diet and foods that are rich in carbs have been directly linked to acne. Being in a state of ketosis has shown a decrease in skin lesions and inflammation of the skin. If you are following a ketogenic diet to reduce acne specifically, it may be in your best interest to limit your dairy intake and follow a strict cleansing routine as well.