The keto diet, a low carb, high fat diet, is a popular alternative to traditional weight loss plans. It aims to force the body to use a different fuel source, such as carbohydrates like grains, legumes, vegetables, and fruits, instead of sugar (glucose). This diet can help stabilize blood sugar and support weight loss, but it also has risks and downsides.
Ketosis, a natural metabolic state, is a significant risk associated with the keto diet. While it may help stabilize blood sugar and support weight loss, it can also cause serious side effects. Ketosis is a natural metabolic state that is popularized by the keto diet. However, it comes with several risks, some of which may be serious.
The ketogenic diet offers many health benefits, including short-term weight loss, increased awareness of food and nutrient intake, increased satiety, and decreased hunger between meals. However, it is difficult to follow and can be heavy on calorie intake.
For most people, the keto diet is safe, but if you take medications for diabetes or high blood pressure, consult your doctor about adjusting your diet. Supplements can complement a ketogenic diet, but they should not replace healthy eating and exercise habits.
Experts do not recommend keto pills or any diet pill, as they are considered medical diets with serious risks. The long-term safety of the ketogenic diet in adults is unknown, and it is crucial to ensure any diet remains balanced and contains nutrient-rich foods. Some side effects and complications of the keto diet include diarrhea, mineral deficiencies, or reduced athletic performance.
In conclusion, while the keto diet is likely safe for most people, it is important to follow it with proper supervision and avoid any negative effects.
📹 KETO LIFESTYLE: HOW TO EAT FAT SAFELY TO SUPPRESS HUNGER – by Robert Cywes
Does your doctor demonize fat in your diet? Will eating fat kill you? Can you eat fat to lose fat? Does eating fat suppress appetite?
What are the side effects of keto cell tablets?
Keto 200 MG Tablet may cause mild side effects like nausea, headache, diarrhea, stomach pain, and dizziness, while rare ones include hair loss, depression, tingling sensations, and allergic reactions. Serious side effects include hepatotoxicity, causing liver damage due to chemicals, causing weight loss, loss of appetite, vomiting, tiredness, discolored urine, fever, rash, or yellowing of the skin. Immediate medical attention is recommended in such cases.
Is a keto lifestyle healthy?
The keto diet, a strict and restrictive diet, has been linked to various health issues, including low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. It is not recommended for those with conditions involving the pancreas, liver, thyroid, or gallbladder. New keto users may experience the “keto flu” with symptoms like upset stomach, dizziness, decreased energy, and mood swings. The diet is not realistic or sustainable, as it restricts fresh fruits, vegetables, whole grains, and low-fat dairy, which are essential for long-term weight loss and overall health.
Does keto lifestyle really work?
The keto diet, a high-fat, low-carb diet, is gaining popularity due to its proven results and technical effectiveness. By restricting dietary carbs, the body breaks down stored fat and creates ketones for energy. However, calories still matter, and overeating on protein and fat can hinder weight loss. High fat, high protein foods increase satiety, resulting in lower total calorie intake and weight loss. The rapid weight loss experienced initially is partly due to the loss of water weight, as the body stores carbs with water.
Most people don’t burn enough calories to lose more than two pounds of fat per week, so weight loss results totaling more than that are likely due to losses in water weight. Weight regain is common on the keto diet, as most people cannot sustain it long term, and once carbs are reintroduced, weight gain and diminished keto diet results may occur.
Is keto safe for the heart?
A new study suggests that keto and keto-like diets may increase the risk of heart disease, raising LDL cholesterol levels and doubling the risk of cardiovascular events like heart attacks and strokes. A typical ketogenic diet consists of 60-80 fat, 20-30 protein, and only 10 carbohydrates, eliminating most sources of carbohydrates like fruit, starchy vegetables, grains, beans, legumes, sugar, and alcohol. Instead, it relies on fat sources like nuts, oils, butter, cream, and cheese to maintain fullness.
Does keto have negative effects?
The keto diet offers numerous benefits, including weight loss, increased energy, and treatment of chronic illnesses. However, it can be challenging to follow and can cause side effects like keto breath and constipation. Ketosis is a process where the body uses fat as its primary fuel source, breaking down carbohydrates into glucose and using it as fuel. When carb intake is low, glucose stores drain, and the body burns fat instead.
This process produces ketones, or ketone bodies, which become the body and brain’s main source of energy. However, ketosis can be difficult to follow and can cause side effects like keto breath and constipation.
Is keto safe long term?
A study by researchers at The University of Texas Health Science Center at San Antonio has found that a continuous long-term ketogenic diet can induce senescence, which can affect heart and kidney function. However, an intermittent ketogenic diet with a planned vacation or break did not show any pro-inflammatory effects due to aged cells. The findings have clinical implications, suggesting that the beneficial effect of a ketogenic diet might be enhanced by planned breaks.
David Gius, assistant dean of research and professor with the Department of Radiation Oncology at UT Health San Antonio, emphasizes the importance of taking breaks from this diet to avoid long-term consequences.
Is keto worth the risk?
A recently published study from the University of Bath indicates that the keto diet may potentially elevate the risk of developing cardiovascular disease, stroke, type 2 diabetes, and irritable bowel syndrome. The study involved 53 healthy adults who were randomly assigned to one of three dietary regimens: a low-carb ketogenic diet, a low-sugar diet, or a diet with moderate sugar and carbohydrates. Each dietary group was instructed to adhere to their respective regimen for a period of 4 to 12 weeks.
Is keto safe long-term?
A study by researchers at The University of Texas Health Science Center at San Antonio has found that a continuous long-term ketogenic diet can induce senescence, which can affect heart and kidney function. However, an intermittent ketogenic diet with a planned vacation or break did not show any pro-inflammatory effects due to aged cells. The findings have clinical implications, suggesting that the beneficial effect of a ketogenic diet might be enhanced by planned breaks.
David Gius, assistant dean of research and professor with the Department of Radiation Oncology at UT Health San Antonio, emphasizes the importance of taking breaks from this diet to avoid long-term consequences.
How long is it safe to be in ketosis?
The ketogenic diet, which aims to burn fat and reduce inflammation, has been gaining popularity for its health benefits. However, the long-term research on the diet is limited, and it is recommended to stay on it for six months before reintroducing more carbohydrates. The diet generally advises eating 20 to 25 grams of net carbohydrates per day, but this requires cutting out healthy carb sources like whole grains, legumes, starchy vegetables, fruit, and dairy. Many people may find it difficult to stay on keto for long, and long-term ketogenic diets can result in nutritional deficiencies, particularly in fiber.
Transitioning off the keto diet will have an adjustment period, but it can be approached in a smart way. If you achieve your health or weight goals on keto, then return to your previous diet, which is high in added sugars and saturated fats. As you transition off the ketogenic diet, gradually decrease your fat intake while increasing your intake of lean proteins, vegetables, and wholesome carbohydrates. White refined grains and sugars should still be limited.
Does keto affect the kidneys?
The ketogenic diet, a popular weight loss strategy, has been proven effective in obese individuals and has been linked to decreased hyperlipidemia and cardiovascular risk factors. However, the exact effects of the diet on the body remain unclear, leading to concerns among physicians. Some complications associated with the ketogenic diet include renal impairment and decreased bone density. Renal dysfunction has been reported in individuals with underlying kidney disease exposed to high protein, but studies on individuals with normal renal function have shown no renal impairment.
A 36-year-old female patient with no underlying renal problem developed acute renal injury after starting a ketogenic diet. The patient presented with persistent nausea, vomiting, fatigue, and malaise, but had lost over 30 pounds on the diet. Her baseline renal function test was normal during a routine check-up eight months prior.
At presentation, vital signs were normal, with mild signs of dehydration. Laboratory tests showed elevated creatinine, hypokalemia, FeNa, and positive urine ketone. Urine electrolytes, urine microscopy, complete blood count, liver function test, rheumatoid factor, anti-nuclear antibody, hepatitis B, and hepatitis C were all normal. Abdominal ultrasound showed only cholelithiasis. Renal function test trends are shown in Table 1.
Who Cannot take keto diet?
The ketogenic diet (KD) has gained popularity as a treatment for intractable epilepsy and has been shown to be effective in weight loss, NAFLD, cancer, neurologic conditions, and chronic pain. However, there are several contraindications that may not be suitable for every individual, and these concerns are largely due to the lack of clinical studies on fragile populations. A critical revision of the literature behind each safety alert is provided to guide treatment options for subjects with indications to the KD and borderline safe situations.
Based on available evidence, the possible use of the diet as a therapeutic intervention should be assessed on a patient-to-patient basis by skilled medical doctors, considering current recommendations while reading them through the knowledge of the current state of the art. The ketogenic diet is a low-carbohydrate diet with a very low-calorie diet (VLCKD).
📹 The keto mistake I wish I could undo
My mom and I made a LOT of mistakes our first time on keto. Don’t get stalled longer than you have to – learn from us.
All I know is that I lost over 100 pounds in 12 months on keto, eating 2 meals per day within a 6 hour window. I’m now at my perfect weight and at 70 years young, I’ve never felt better in my life. I joined a gym several months ago and it’s amazing how quickly the muscle is popping back on. No regrets here.
In Jan. 2022 at 60, i looked in the mirror after weighing 240lbs.I was disgusted with myself. I was on 7 medications. Two were Alzheimers (I was diagnosed in 2014 at Atlanta’s most reputable brain center, by the most reputable neurologist with a Degenerative Brain Disease (NOS), three were blood pressure, one was long term Nexium for all the acid reflux and one was for sleep. I didnt go on a diet, i changed my diet. I ate two meals each day. My calorieswere 2,000 per day 70% fat, 25% protein, 5% net carbs (big A$$ raw, multi-veg salad every day). Two weeks later I was never hungry so I ate my 2,000 cals in 4 hour window late afternoon. I started walking every other day and worked up to 8 miles in 2 hours. June 2022, i had the best blood test results ever. October 2022, I weighed 190 lbs. Today, I still eat the same way, continue to walk, weigh 190lbs and with the guidance of my doctors got off my 7 medication.
I’m not sure I quite understand. It seems like you’re saying that what our bodies do on their own to regulate themselves is bad, and we should constantly change and ‘stress’ our bodies so that they cannot do what they’re trying to do. That seems neither logical nor particularly reasonable. What am I missing here?
I reversed the type 2 diabetes with keto and intermittent fasting. That was four years ago. At the time my doctor told me I had to take metformin and other drugs for the rest of my life. I eat basically one and a half meals a day, and I don’t have cravings. When I want a treat I’ll have plain Greek yogurt and I throw some berries in it. I’m 65 years old and feel great.
Word of Encouragement for anyone who reads this. I’ve been doing what I had no idea was pretty much Keto my entire life and way before I had even heard of it. Even as a child. I rarely ate candy or sweets. I never liked chips or soda and I never cared for cake and ice cream at any birthday party. The first Pepsi I drank I was around 16 years old and I hated the smell of doughnuts. Sounds strange I know. I was a thin child and teenager. I’m now 65 years old and weigh 116 lbs. I’m 5’6 …No, I don’t look anorexic it’s just me. I’ve never weighed more than 128 lbs my entire life. Yes! I’ve eaten fast food at times and some junk when pressed for time but it’s not a way of life. I’ve always loved certain vegetables with loads of real butter and meats raised on farms, wild Salmon, free range eggs and poultry. Never low fat anything, good real fats. Many spices. Onions and Garlic. Eggs galore! Tuna and Sardines which are very nutritional. Certain green vegetables, seeds and nuts. Hard cheeses like Mozzarella and Swiss. Yellow sliced cheese is not real cheese it isn’t yellow. One day my adult daughter said, Mom you’ve basically been doing Keto your entire life and didn’t know it.🤣I have never been on any Pharmaceuticals. I rarely go to a doctor because eating twice a day and what I eat I don’t get sick. I haven’t had a cold in 30 plus years! I also haven’t eaten at least one day a week my entire life so I was fasting yet never thought about fasting. My hair is longer and thicker than many women half my age.
Keto saved my life. My doctor pushed statins hard, my cardiac doc pushed it, my regular Doc pushed it – i did not follow them – but 6 month later my LDL was down from 120 to 90 – my regular doc was confused – im doing great at all. i had my heart stroke back in december 22 and i ve seen this article in january or Feb…..now im Keto 😉 and i stay this way
and here i thought I had screwed up my metabolism. At age 62 and sedentary life, and light work- This happened to me. I kept adding fat, reducing fat, adding protien and reducing protien trying to find what was the combination that works for me. I have never had such a problem with morning glucose being above 97. Since March 2023 my morning glucose was 107-122 and ketones down to mostly .2 and .1. Two times last week it even registered lo. So I am switching my 2 meals a day from noon and 6pm, to 1030 am and 530pm on some days and 7am and 1pm on others. I think not having the timing exactly the same everyday is good to keep metabolism adjusting. Also no matter how much fiber, the keto breads still have too many carbs. I always say ” You cannot out fiber your carb count!” Thanks for keeping up and keeping us informed.
I had a plateau doing IF and I got back to working out early in a mostly fasted state and then eating a fat snack after workout and a well balanced late morning breakfast and 6pm dinner-both balanced meals and saving coffee for 4 hours after I wake. Green tea water and electrolytes during workout. I’m now down 4 lbs since the stall about a month ago. I have 12 lbs left to my goal weight of 165. Just biking and walking with hand weights. Try to do twenty miles per wk.
I just wanted to share this as it may possibly help someone else, but for a long time I used to drink coffee with a little heavy cream throughout the day during my fasting period, but I started to feel some really weird, strong negative reactions to coffee, so I decided to take a break from the coffee and switched over to tea instead for a while (with no cream generally except for once a week on Sunday), and one side effect was that weight started absolutely falling off when I made that switch. I think that the coffee and the cream were stopping me from truly getting into a fasted state, but with just plain tea with no added sugar or cream, I’m truly getting into a fasted state and it completely un-stalled my weight loss.
As long as I can remember, after dinner, I had some sort of sugary snack. It was habit and comfort… and it was impossible (for me) to overcome. So, I started with fat bombs, etc. Eventually I made it to cheese and olives. Now I’m down to a glass of sparkling water with a splash of bitters… but I still do fill that hole with something. It works for me.
I promise you, if you can do 3 days of very low carbs, that’s the hardest part…. and BUY ALL THE JUNK in the beginning, BACON, WINGS, CHEESE. Everything is a process, start on easy mode – swap the cheese for a salad later. Lost nearly 10 lbs in a two weeks when I got serious about keto, haven’t had breakfast in years. (The hardest thing to give up was having 1 or 2 beers a couple nights a week – this really hurts your liver/insulin regulation.)
Yup. At 65 years of age my jogging time went down from 25:00 to 23:00 on the first day of my 16/8 intermittent fasting at hour 15. I thought “no way, I made a mistake”. Next day, same conditions, 23:10. It was no mistake. Over the next 8 months I went all the way down to 21:00. I repeat, I was 65. From them on, IF and keto 👍🏼👍🏼👍🏼
I literally cannot at 3 x a day on carnivore. I eat 2 eggs and sardines or bacon every morning and in the afternoon I pretty much force myself to eat my steak or salmon. I don’t eat past 3/4pm and then I don’t eat again until 9am. My Keytone reading is always good, but I’ve been stalled for over 7 weeks. I started walking/hiking as soon as the sun is rising every morning and I bring hand weights with me. I’m finally losing again, I think. 🙏🤞🏻❤️ I’ve tried adding butter to all meals and I put it in my 1 cup of morning coffee. I’m 53 female and need to lose 40 more pounds. I’m down 30# from January.
This makes good sense. I have recently shifted my Keto and carnivore meals so that I ingest no food during the last three hours before bedtime and now have only two average size meals per day instead of three. I am still limiting my carbs to no more than 20 grams per day but am not giving up Keto chocolate candies because I have already given up so much else (bread, potatoes, stuffing, gravy, catsup, cake, crispy coated deep-fried anything, pie, alcoholic beverages …). Also not buying expensive supplies to do finger sticks to measure blood sugar. If I have to cut calories even more, so be it, but I am not giving up the pitifully small amount of low carb chocolate I allow myself. Nope. Not continuing a semi-starvation diet without some form of chocolate. The morale hit would be too big.
A simple end to a meal with no cooking & no added sugars; a square of ghiradeli 100% cacao baking chocolate topped with a small spoon of trader joes organic valencia peanut butter. Use a plate, super small bites, still messy. Like a peanut butter cup, without any added sugar. A bit bitter(not for everyone) I think it’s keto, if you only eat one square?
All good points. I was doing ketogenic diet for 1 1/2 years. The first six month I was doing the keto desserts, fat bombs, etc. following so many people online doing keto. The measuring of blood and ketones drove me crazy. After the first six months I gave up all the fake keto food. Didn’t do the replacement dishes. It was simpler but still annoying. After that time I started eating a carnivore diet, without measuring a thing. Oh, I also did extended fasting during the keto diet time. I thought I was doing great until I realized I wasn’t. So it’s been six years on carnivore for me and thank god I found it. I eat mostly twice a day but if I miss a meal it’s no big deal. I don’t do extended fasting anymore. I feel better mentally and physically. I threw away my keto measuring devices.
The biggest mistake is taking keto way too seriously.. Just eliminate processed junk and sugar from your diet, stick to healthy natural foods and don’t worry about the ratios or any of that garbage.. intermittent fasting is great for maintaining a healthy weight, monthly 3-day fasts are great for losing weight.. The end you’re welcome 😂
Fan of cycling on / off keto. The issue I see with unrelentingly continuing to “stress your metabolism” is that you must increasingly deprive yourself. Honestly, as much as I agree with the health benefits of keto / lower carb diet, this never-enough tiered approach to more & more restrictive keto seems like a recipe for a miserable way of living.😮
My experience with Keto starting 2018. Did OMAD for 3 years on strict keto under Dr. Glen Davies to halt prostate cancer. Developed end-stage CVD after 3 years. Arrested CVD after 6 months of a whole plant-based diet and started the reversal process after a year on a whole Plant Based diet. Keto has some amazing short-term effects. There are no long-term studies on being on the keto diet full-time with hard endpoints. I learned the hard way.
I dropped 50 pounds in 6 months on keto, and I had 20 to go when covid hit, so I parked it for 2 years and maintained my weight, even tho I was seldom in ketosis, now it’s time to get that last bit of fat. I spent most of my life trying to solve my weight issue, with no success, rode bikes, ran, hiked, lifted weights, all I had to do was change my diet to everything the government says we should not eat (KETO and intermittent fasting), and the weight fell off, who knew.
I lost 90 pounds going keto right as the lock downs started. It wasn’t an easy road because from time to time, I would stall. This is what worked for me and it might not make sense but I would shock my system by eating a bunch of carbs one day after I stalled. I would take a full week to get back to results after that but my body would reset.
On “Sweet Somethings” — I eat Lion Diet, but for that (necessary / unnecessary) treat, I have segwayed to RAISINS. Yes, they’re FULL of sugar, but they’re tiny. Their size makes “portion control” a breeze. I get 6 little boxes packaged together at Aldi and allow myself ONE little box daily (23 carbs). As Paul Harvey would say, “And that’s the rest of the story. “
5:40 What happens then? Won’t your body just adapt once again and ketones sink down over time? Do you then have to move to 1 meal a day, and then what after that? I guess I just wonder, does the level of ketones ever stay the same or is it always going to fall each time you make another change towards “fewer glucose spikes”?
My advice is that you have to figure out what works for you, and if having keto desserts helps keep you on track and gives you that mental relief and brief moment of enjoyment that keeps you going, then by all means have a keto dessert. I’ll just say though that you can’t have it all. You may have to have one meal instead of two if you’re going to have the treat, or you may have to extend your fast for even longer, but if that small bit of enjoyment really helps get you through, I say go for it. You may just have baked fish and a leafy vegetable on the side for example as your one meal on the day when you have a treat. I find that I can do keto desserts with no problem but nut butters absolutely do me in.
I’ve found it very difficult to eat enough fat without going over my protein goal. Dr. Eric Berg recommended using fat bombs only at the end of a meal. This ups the fat content of the meal and adds the additional emotional support of having a treat. This is way better than eating just cold butter, 1/2 cup sour cream, 1/2 cup heavy cream, pork rinds, etc. I’ll take a couple fat bombs, please. That said, timing is one of the keys. I’m optimal with one meal per day between noon & 1pm. My husband, so far, prefers 2 meals, but he is happy with the main meal at noon and something simple a bit later. Took a couple months of experimentation to find a pattern that satisfies us both. Find what works for you and stick with it. It still feels like magic to see my weight going down after a lifetime of struggle.
I did not strictly eat keto, but switched from a low fat to a low carb meal without extrems. I lost 15 kg, approximately and kept it. Maybe I was on Keto already. Instead of 3 rolls for breakfast, only half a roll, but again butter and cheese or ham. Less pasta, rice and the like at lunchtime, but almost no more sugar. This means you have to prepare everything yourself, practically all ready meals contain a lot of sugar. This kept my insulin levels in a better range. I never had hunger attacks again, except once on a walk when my relatives wanted to skip lunch. This is because the previous low-fat diet had contributed to my diabetes. If you don’t have diabetes, it’s hard to understand why you have to eat regularly. Now I eat fat again, even lard and butter, which I had replaced with supposedly healthy margarine, and I had also eaten far too much fruit. Now I’ve got over it. But I don’t go to the extreme with keto, or only partially. My weight has stabilized, as have my diabetes levels. Also – surprisingly – my fat metabolism.
I know from personal experience that low carb diets stop working after a time. When they stop working it creates an incredibly disappointing situation. After I recovered I avoided low carb for over 20 years. But finally my blood sugar became uncontrollable. My doctor said that I needed to go low carb again. For over a year I’ve been intentionally going in and out of ketosis. I am careful not to stay in either state for too long it seems to be working and my blood sugar seems to be stable. I can’t find any information on this approach but the typical low carb approach was so catastrophic. I think I will continue this way. I had hoped that this article would offer an answer but it seems to offer an approach that would probably become an escalating and increasingly difficult situation.
Doctor Boz, I did strick keto for a year and lost around 60lbs but I also seem to loose a fair bit of muscle any ideas how to stop that? Would a raise in protein intake solve that issue? I’ve sinced gained most of it back when my mom passed away from a flu vaccine and I gave up on being healthy, I want to get back to doing the right thing but im worried I’ll loose the muscle I’ve gained again… Any advice?
Wonderful and timely information. Many people are seeing good results for a time and then no improvement. I’ve lost 40+lbs and am where I should be. My advice is simple, change how you look at food. Look at it as fuel/medicine and not entertainment. It is hard at first but after awhile it sinks in. In your mind, when seeing all the fast food ads, replace them with obese people trying to walk. After 2 years of this I actually get repulsed seeing people slop down food as if they are entitled to make themselves sick.
My MIL is in ICU now with stage 4 ca. and had maybe a well to live. After she first found out about 2 months ago, I sent her all kinds of carnivore/keto cute articles. I’m pretty sore she never attempted it from what I heard. She had diarrhea and vomiting before she even began came out and it got even worse with chemo no matter what nausea pills they gave her. So she’s had diarrhea and vomiting for two months now. She goes on hospice in House at the hospital today. All family has been called in. 😭😭😭 I even suggested the same articles when I did home health as a physical therapist to a couple of cancer patients. I don’t think they ever attempted them. I even suggested it to a friend whose dad was diagnosed with cancer in his late 50s. Never attempted it. it’s like the modern western mind. It just wants a magic peel or a magic chemo to do it. They don’t want to use self-discipline to put in the work. It’s very disheartening. This nation so needs to go back to the basics.😭😭😭
I stopped weighing myself years ago. I sit all day in a school bus. I drive all the time. I just try to stay in my size forty waist jeans. I have noticed them getting looser and I’m back in another pair that was too tight. I have literally been living out of one pair of stretched out jeans. That said, I’ve been back on keto for over three weeks. I am trimming up. I still don’t weigh and I if I peed on a strip and it didn’t come out right I’d be depressed. I just try to eat keto and let my body do the work. And this week I hope to get my knees x-rayed. I’ve been having knee issues because I tend to bust arse in the yard. I do amazing feats of labor around the house and as a result, digging up three tree stumps, two maple and one super large live oak stump, well my knees are showing my age of 60. Plus I have been a walker in the summer but not last summer as my back was bothering me. I found an old runner’s stretch, the pull your leg behind your back thing. That worked WONDERS for my lower back but it may have funked up my knees. I was stretching hard against my knees. I may have torn the meniscus muscles in my knee joints. I really don’t know so I need to get some x-rays. I want to be walking again.
My girlfriend has only started eating keto for a couple months now so she’s still pretty hooked on “keto” treats. I was the same way at the start. But 2 years in I hardly ever crave anything mimicking the taste of sugar. I like natural sweet from stuff like sauteed onions but any more is just way too much. My palate seems to really have changed as well as my cravings.
Dr. Boz is my favorite advocate for weight loss and cancer prevention. Always rooted not only in the literature, but also, and even more compellingly, in the way she harmonizes personal experience with her vast scientific knowledge. Thank you, Dr. Boz, for the service you render to humanity every single day.
Dr Boz, do you have any recommendations for supplements we should be taking? If we are mostly carnivore/strictly keto, are there vitamins and minerals we are missing? I know we should do some salt when fasting (I had already discovered that because or my own craving). By the way – I have lost about 74 lbs over the past 2 years. Love your articles!!
We must think about this logically. In Dr. Boz’s article on statins she details out how the liver gets saturated with fats and turns into cirrhosis. When your liver is in crisis, we should NOT eat a high fat diet. We should get those fats out first and CLEANSE our poor livers before clogging it up further. Think about pouring oil down your garbage disposal- at some point it’s going to totally clog. My approach is the opposite and I see astounding results every single time. Lower fat, higher protein, lots of veggies, and a few complex carbs like sweet potato, quinoa, and squash. Blood sugar is balanced by eating 3 meals and 1-2 snacks. And there’s even dessert after dinner! When doctors try to become nutritionists, they mean well but it’s like they picked up a book and started reading it in the middle- they don’t have the full picture. If you want help with these things seek out a qualified nutritionist! These fad diets are NOT where it’s at- they all come with a price. I had a patient years ago (68, diabetic, had 4 strokes, obese) who ended up in the hospital with a blood sugar over 600 because she ate over half a jar of almond butter with her celery (her serving size was 1 oz). Everyone was stunned because the almond butter was low carb and no sugar, but it was because doctors don’t get that high fat can also raise blood sugar.
I started with paleo in 2010, Lost 90lbs. Healthier than my entire life. But going through divorce and losing my family. I put it all back on again through alcohol. 9years later, quit alchohol, i started intermittent fasting. Lost 40lbs in two months. Relaxed, and put 20 back on. Started intermittent with keto, but not true keto. Pretty much just focused on protein and veggies (and some chocolate here and there;). The fat that came with it was plenty, as a contractor for energy. Down 100 again. Hit 185, still forgetting to eat, because i have no driver except my remembering to. My mistakes_ not remembering to eat enough protein (1.2g/lb of desired weight) and not purposefully working out. I made the mistake of losing weight too quickly for my skin to keep up, so now I’m working with my collagen and subdermal fat to catch up… ? There’s not much to worry about, as long as one cuts out the carbs, and avoids processed foods. Our bodies are amazing, when we’re not screwing them up:)❤ i honestly think there’s too much focus on keto. Protein and veggies are all we need, it brings ketosis naturally, our bodies make whatever glucose is needed, and every nutrient is satisfied. If I’m not way out of line for this article, I’d say paleo is the way. Or…ketovoreish😜
I have been on Keto basically for over 10 weeks. Here is the run down. I bought urine keto strips and a blood clucose meter about a month ago. Fasting Glucose reads about average 92 and fasting keto urrine strips reads 4 -8 consistaenly. With meal it reads 1.5, never at anytime below that. Sometimes even with meal it reads 4. I often eat 1 meal a day. I guess they call that 24 hour fast. I can basically predict, what urin test shows on the keto.. although no prediction is needed as it is consistent. Blood glucose level….. anything goes. There is no consistency at all. The dam meter is way too sensitive. You breath too hard and it will throw off the reading… I don’t now. So I called the folks and they will send me another meter. Will see.
I have personally found that a good Greek yogurt really helps me get off carbs when I find myself having “fallen off the wagon”. I believe it helps reset my gut bacteria which in turn helps ease those carb cravings. I strongly believe those intense carb craving are from an unbalanced gut flora releasing toxins into our bloodstream when deprived of their desired food source (carbs)…
Interesting idea eating early meals to overlap with the “dawn effect” spike, then not eating late. Still, I find skipping breakfast and often lunch as the most effortless way to increase my burn. For me, the quickest way to get off a plateau is the “two sleeps zero-carb beverage fast”, which I do once every 7-10 days. When keto-adapted it’s not hard. I’ll often up the exercise on the fast day, which helps me want sleep rather than snacks at the end of that day.
Excellent! My numbers told me I needed to lower my fat intake, and then my carb intake. I was fat adapted while limiting myself to 50 to 75 carb grams per day, producing ketones: enough so that I didn’t experience keto flu and that weekly 3 day fasts were easy. The fact that I hit a weight loss wall and regained too much weight between fasts made it apparent that my insulin was too high, so I shifted my diet down to 20 grams or carbs per day. Additionally, I was aware that I was eating what was likely more fat than I needed, so I cut back substantially there – with no resulting hunger. I’m now getting the best numbers of my health journey, both during and between fasts. Most of the coffee I consume is black: horror of horrors!!! I never imagined I could drink it. On the other hand, I don’t like coffee with cream without LOTS of sugar either even though it’s better than black coffee. The battle to seize better health via lifestyle changes continues.
Are there any keto dietary plans being offered in nursing homes? The food at my mom’s nursing home was terrible and loaded with carbs. And a huge number of the residents, including my mom, had dementia and other brain related issues. I would be willing to bet that if residents, with informed consent, were given a healthy, carb restricted diet, many of them would greatly benefit from it.
I’m tired of these ticks.. skip breakfast. Oh wait don’t skip breakfast. Fast first hours, don’t think about food even if you’re dying of hunger. Eat more Fat. What happened to balance? This restrictive lifestyle isn’t sustainable because she’s just like it was mentioned here… your body will adapt. It’s a smarter than any crazy diet. We will die of cancer, heart desease or diabetes. It’s exhausting. BALANCE not torture
That’s YOUR experience and YOUR mistakes made for YOUR body type. We are ALL different, and our bodies process differently. No eating plan is a one size fits all and you know that. Many of us have been very successful on our keto plans and maintenance for years and our success included what didn’t work for YOUR body. Just my 2 cents. You’re confusing many people who have paid for keto meal plans and paid to have someone calculate their personal macros. A fat bomb is a reward NOT a mistake!
Keto specifically for endomorphs who’ve slower metabolism need to watch fat intake? I’ve done low fat 16:8 keto 2 years successfully with just celery juice and apple cider vinegar to get me through morning struggle. Regular/high fat keto 16:8 1 year and I gained weight. Meals were the same just cooked with butter or oil.
Good Day … Personally I did many stretches and today I mostly OMAD during the week at different time periods between 10:30 and 13:30 to avoid predictable feeding. The weekend I eat more often within a time period of 6 hours. Sometimes for social reasons … I move my eating schedule but not randomly … Also … no alcohol, low carbs and no manufactured foods … My best is to surprise my body with good practices not only in food intakes but also in my daily activities … 8 years ago I started to change habits … 6 years ago I decided it will take me 7 years to get a new body / mind somehow … I year left and NO Regrets :)))) Happy Friday
I think we should forget about all this Mr. Science mumbo-jumbo and just focus on how we feel and what the results are…the human race was doing just fine for the first 3 billion years without keto strips and insulin tests…are you fat? slow? If you’re too fat and slow the sabre-toothed tiger will get you! How’s that for a ketone test! And why does the thumbnail for this article suggest that keto is harmful or ineffective? What’s the point?
The next step you should take is to switch to the RAW carnivore diet! This means you eat like me: you eat RAW meat and RAW offal: raw liver, which is the “natural multivitamin”, raw tallow, which is the “natural, solid energy”, and you drink fresh blood, which is the “natural energy drink”! It is good to eat raw kidney and raw heart as well. Raw bone marrow is a special treat! You can also eat brain marrow raw, it tastes like unflavored pudding and is full of Omega-3 fatty acids! I have been eating like this for 4 years. I used to be obese, pre-diabetic, had deep depression with suicidal thoughts… now all of that is GONE! I recently had a blood count done, and even though I’m a 58 years old man, the doctor said my blood count is so amazing that even a vigorous 20-year-old young man would envy it! So this is what I recommend to you, Dr. Boz! This is the next step towards Perfection!
Being on carnivore diet I do not have those sugar spikes after meals at all like on your chart. 150 holy crap, my blood sugar before meal is about 100 and after meal it is same 100. Sometimes it is lower than before meal. And I love sweets, I use stevia for tea, coffee, ice cream and other. It does not affect my blood sugar and my weight.