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Tag: ketogenic

  • The 6 Best Nuts For Keto & 3 That Will Take You Out Of Ketosis

    The 6 Best Nuts For Keto & 3 That Will Take You Out Of Ketosis

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    Many nuts fit right into the keto diet’s high-fat macronutrient prescription.

    “Nuts can make a great addition to a keto diet since they are low in carbs and high in healthy fats,” says Haley Bishoff, RDN, a registered dietitian and owner of Rūtsu Nutrition. Bishoff adds that nuts are also loaded with vitamins, minerals, antioxidants, and fiber.

    As if those benefits weren’t enough to get crunching, nuts have also been well-researched for their ability to help lower cholesterol and triglycerides1, improve blood sugar, and reduce inflammation2. These cardiometabolic bonuses could add to the big picture of healthy weight loss while on keto.

    Of course, if you’re looking to lose weight, it can’t be a nut festival all day, every day. But here are some intriguing (and, frankly, pretty awesome) news: research shows that eating nuts in moderation doesn’t contribute to weight gain3. In fact, the body doesn’t even typically absorb all the calories from nuts4, according to research from the USDA. Eaten in their whole form, nuts like almonds could contribute up to 32% fewer calories than listed on their nutrition label due to their bioavailability and how the body absorbs their nutrients.

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    Sarah Garone, NDTR

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  • Keto & Intermittent Fasting: Tips For Combining + A Meal Plan

    Keto & Intermittent Fasting: Tips For Combining + A Meal Plan

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    Speaking of the history of fasting…this is exactly what led to the introduction of what’s known today as the ketogenic diet.

    This high-fat, very low-carbohydrate diet mimics human fasting metabolism and was used medically in the early 1900s to manage epileptic seizures5 as well as Type 1 diabetes6 before the advent of insulin.

    Keto is a way of eating that restricts carbohydrates to the point that our body needs to vet out an alternative fuel source to feed our glucose-hungry brain. (Unlike most of our tissues, the brain cannot burn fats for fuel.) That’s where ketones come in.

    When we lower carbohydrate intake, and by virtue, blood sugar and insulin levels, to the point that puts the brain at risk of an energy deficit, the liver starts converting fats (either from our diet or body fat stores if in a caloric deficit) into ketones.

    This is what defines a keto diet: an elevation of ketones. It turns out that the brain loves ketones so much that it uses them even in the face of impaired energy metabolism. Ketones do a lot of other extraordinary things in the body that scientists are still unpacking. 

    Today, the ketogenic diet is being researched in various clinical settings for its effect on cancer7, neurodegenerative diseases8, and most notably, Type 2 diabetes9.

    It also shows promise for promoting brain health and treating mental health conditions10. “A ketogenic diet is a really important tool for people who are trying to improve their brain’s access to energy and the overall health of their brain’s metabolism,” nutritional psychiatrist Georgia Ede, M.D., says on the mindbodygreen podcast.

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    Kristi Storoschuk, BSc

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  • Lazy Keto Diet: What It Is, Who Should Do It & What To Eat On It

    Lazy Keto Diet: What It Is, Who Should Do It & What To Eat On It

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    While this approach will reduce your carb intake and might lead to increased ketosis and weight loss, that doesn’t necessarily mean it’s healthy. “You may be cheating yourself of important nutrients (such as vitamins, minerals, and fibers) that play crucial roles in metabolic, neurological, and hormonal balance,” says Brownlow.

    She also emphasizes that “There’s extensive clinical and scientific support for the benefits of ketogenic approaches in patient populations with neurological and metabolic disorders. If you’re considering a ketogenic diet for this reason, keep in mind that food is much more than mere fuel for our cells; it provides important information for all biochemical reactions in living organisms. In order to optimize your ketogenic approach, you should consider a well-formulated ketogenic diet that includes key micronutrients, vitamins, minerals, and fiber.”

    Moral of the story: Lazy keto is not about getting lazy with what you eat.

    If you find yourself opting for fast-food burger patties in fear of over-consuming carbohydrates from fibrous vegetables and plant foods, that’s a red flag. It’s important not to sacrifice overall diet quality for the sake of hitting your carbohydrate targets.

    It’s also worth noting that a lazy keto approach also may end up just being a very low carbohydrate diet, which isn’t always a ketogenic diet. Technically, you are following a keto diet if you are in ketosis. This means that your liver got the cue that glucose and insulin levels are low, and fat metabolism is revved up to the point that ketones are now being produced.

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    Kristi Storoschuk, BSc

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