A beginners guide to the Keto diet

beginners guide to the keto diet

table of contents

how does the keto diet work

why don't we burn fat when we eat carbs

why would someone want to do the keto diet

how much protein should i eat

how much fat should i eat

can i still eat oatmeal

is a tomato keto

is popcorn keto

are bananas ok to eat on the ketogenic diet

can i eat quinoa

are carrots ok

can the ketogenic diet reduce my risk of heart disease

can the keto diet cure my erectile dysfunction

but isn't the food in the keto diet expensive

i heard that eating meat causes colon cancer. is that true

why are you so passionate the keto diet

why don't diabetics in the hospital get a diet

how does the keto diet work

insert details how the information is going to be processed

you rock

i will help you be as healthy as you can

it's actually hormones in our body that end of determining what happens to the food we eat

the type diabetic after giving insulin increases fat mass

the master regulator hormone is insulin. insulin is activated when we eat a carbohydrate meal

insulin also signals the body to put a lot of glucose together called glycogen to store

insulin tells our body to store fat

simple

how does eating a bacon wrapped turkey limit insulin

fat is a food group. it has virtually no effect on insulin. therefore

store glucose in the form of glycogen

we actually burn fat by eating fat

the extent to which we limit our diet to fat is the extent that our body starts breaking down fat and making ketones

ketones are like wood in a fire while sugar is like paper

we need a little paper to get the fire started

our body make a little paper from fat and use the rest

what does any fire need

your liver takes fat and breaks it down into ketones that be used by your muscles

this is good. it's how we adapted to live when food was scarce

but on the keto diet food is not scarce you clarify

food isn't

why don't we burn fat when we eat carbs

because glucose is abundant. it doesn't need to. when we limit carbs your body still needs some glucose in the blood

the amazing thing is that your body make glucose from fat. if our glucose is low it will burn fat

why would someone want to do the keto diet

medically: some of the medical reasons include: treating epilepsy and diabetes. there is also research into using the diet

these are the effects that i've noticed. there is research showing weight loss and decreased body fat

blood pressure greater than

blood sugar fasting greater than 100mg

it means that your body has to make more insulin to get your sugar into the cells and that your cells aren't as sensitive to the effects of insulin

the time frame in which you react to your child's request

eliminate all of the factors leading to metabolic syndrome and insulin resistance because the diet decreases insulin

remove all added sugar from your diet. do this

remove breads

you have to limit fruit to just berries and no more root vegetables

remember

eat fat while still having some protein at most meals and don't worry exercising at first

i tracked my ketones every day while tracking my diet ) so i could get a feel

it depends. if you are active then you might be able to get away

yes

the keto diet means being in ketosis and that means extremely low carbs

it's really difficult to keep your carbs this low

how much protein should i eat

i just try to eat some protein at every meal and don't buy meats. fattier meats like chicken thighs and higher fat ground beef are usually cheaper

how much fat should i eat

after you've got your carbs low and your protein adequate

it will probably be difficult to get the rest of your calories from fat in the beginning. as you progress

i also eat a lot of almonds

even a salad

blueberries in it

trader joe's has coconut that have 8 grams of fat

i also go

pork rinds if that's your thing are high in fat and protein

can i still eat oatmeal

i ate oatmeal every morning as part of my ‘healthy' breakfast. i would always add almond milk

have you ever tried eating just oatmeal without the sugar on top? it's suuuuper bland. even without the added sugar it has over 23 grams of carbs in one

probably not the best choice

is a tomato keto

yes. a tomato has net grams of carbs

is popcorn keto

are bananas ok to eat on the ketogenic diet

in short

it has of fiber so net carbs are 22g which would be your total carb intake

max fruit

can i eat quinoa

again

are carrots ok

peanut butter and it's not the worst snack to have

imagine ropes of different length that represent fat molecules. the middle one is your chain triglycerides

can the ketogenic diet reduce my risk of heart disease

it is what's called a cardiac equivalent

the ketogenic diet specifically targets and reduce insulin resistance and sometimes eliminate diabetes

are prediabetic this diet will probably reduce your risk

the keto diet might also lower your blood pressure by decreasing salt and water absorption

check you labs before and after at least month of doing the ketogenic diet

here is more comprehensive information on keto and heart disease

can the keto diet cure my erectile dysfunction

diabetes and insulin resistance specifically effect the blood vessels and nerves that are necessary to achieve an erection

feet then you might have neuropathy

persistently high blood sugars seen in diabetes damage those parasympathetic nerve fibers

when the nitric oxide system is damaged from persistently high blood glucose is another mechanism

if you decrease insulin resistance by eating a ketogenic diet you lower your blood sugar and reduce your blood glucose

but isn't the food in the keto diet expensive

diabetes is expensive. the keto diet is not. the total cost

diabetes and having a higher blood sugar will also decrease your life span

i heard that eating meat causes colon cancer. is that true

oh my god! i just read that if i eat meat i have a increased chance of getting colon cancer

if you eat meat

why are you so passionate the keto diet

i thought that increasing midsection fat was normal aging

i am still a carb junky but have transitioned to mostly keto/low carb

i still love doughnuts and chocolate almond croissants too much to give them up

i looked at the research and fasting every other day didn't really lead to such great results

posted on october 24

why are all calories not created equal

i'm still confused

how does your body make ketone bodies

what are the side effects

can you elaborate on what might happen to my cholesterol

how do i get started

how do i know if i'm in ketosis

how many carbs i eat

what are keto snacks

what is mc and do i need to take it

i'm a type diabetic. can i do keto

should i combine intermittent fasting

i've heard that keto might be

what if i get off the keto wagon

i've been doing keto

eat strict keto

try interval training

teach me how to maximize my health through effective exercise and optimal nutrition

sign up

thank you

first off

it's not necessarily the amount of calories

why are all calories not created equal

take extremes

the patient

yep

insulin is the foreman on the construction site telling the workers to build faster

ok

therefore

i know

i'm still confused

these be used to make atp which allows you to

all cells in your body need atp to survive

oxygen. when it's present

how does your body make ketone bodies

not

what are the side effects

ldl cholesterol might increase. your athletic performance might decrease

otherwise

it take months

can you elaborate on what might happen to my cholesterol

weight circumference in men and 40 inches in women

hdl less than 40mg in men and less than 50mg/dl in women

triglycerides greater than 150mg

if you have metabolic syndrome it means that you are likely insulin resistant

it's like a child that yells

how do i get started

now you're probably starting to get into ketosis

how do i know if i'm in ketosis

i used urine ketone at first and then transitioned to only use the precision xtra meter

i was tracking my ketones corresponding to my mood

i was happier when i got sleep and not necessarily when i had higher ketones

arbitrarily

ketones of 4mmol/l means you are producing ketone bodies! now

remember

how many carbs i eat

otherwise

most people t net carbs which is just total carbs minus the fiber content you see on the label

sorry

the experts at virtahealth recommend 5g/kg of body weight

again

what are keto snacks

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oringial kombucha

not really or

most keto aficionado's would say no

what is mc and do i need to take it

mc stands

they're special because they are rapidly absorbed from your intestine because they're shorter than most fatty acids

they be rapidly turned into ketone bodies and used

you cook

i recommend the mc below because it has fiber

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maybe. insofar as it reduces your risk factors

the risk factors include: diabetes

let's start

diabetes

stroke in the past

the major risk calculator

you plug in the numbers

this also might account

most likely

it might not cure

the risk factors

they include: diabetes

also in order to achieve an erection you need nitric oxide. when released

average expenses

you decrease your risk ) less than 100mg

the earlier in your life that you get diabetes reduces your lifespan the most

the chance of getting colon cancer is

you just increased your absolute risk by 04%. now that doesn't sound so bad

by the way

i'm a type diabetic. can i do keto

yes

you might have to still administer your basal insulin

i was able to increase my energy

i also like science…if you couldn't tell

should i combine intermittent fasting

not so fast! get it not so fast…

we haven't even been keto yet

let's take things slow and see how it goes

it actually might decrease your resting metabolic rate

no

this means that at rest you burn less calories and have to exercise more to lose weight

the people in the studies were also fasted every other day

that really doesn't sound like a way to eat that is sustainable

alternating binge fast

i've heard that keto might be