How to Reduce Cholesterol on a Ketogenic Diet

How to Reduce Cholesterol on a Ketogenic Diet

Reducing Cholesterol on a Ketogenic Diet

‍Are you eating a ketogenic diet but worried about your cholesterol? If so, you’re not alone. Many people are concerned about their cholesterol when they start a ketogenic diet.

But rest assured; as long as you track your macros and stay within the recommended range, this diet is safe and healthy for most people. Eating a high-fat, low-carb diet can improve your lipid profile by lowering triglycerides and raising HDL (the good) cholesterol.

However, these changes might take time to show up on your lab tests. Meanwhile, in the first few weeks of this diet, you may experience side effects like weakness, fatigue, nausea, and vomiting called keto flu.

These are usually temporary symptoms that resolve as your body adjusts to fat being the primary source of calories instead of carbohydrates. To learn more about how to reduce cholesterol on a ketogenic diet read on!

What’s the Ideal Cholesterol Range?

It’s recommended to have total cholesterol levels under 200mg/dL (5.2 mmol/L). However, the ideal cholesterol range varies based on your health, age, and other risk factors.

People who have diabetes, heart disease, or hypertension typically aim for a cholesterol level below 100mg/dL (2.6 mmol/L). As you know, the body makes cholesterol and uses it to make hormones and build cell membranes.

It’s also used to make bile, which helps with digestion. A small amount of cholesterol is also found in our blood. In fact, the average adult has about 3,500mg of cholesterol in their blood. The body makes more cholesterol when needed and releases it when it’s not needed.

Why Some People Are Concerned About Cholesterol on Keto

There are two types of cholesterol: LDL and HDL. LDL is the bad type that can build up in arteries, clog them, and cause heart disease.

HDL is the good type that can keep LDL from building up. A ketogenic diet can have positive effects on cholesterol. Eating a high-fat diet can lower triglycerides and raise HDL (the good) cholesterol.

It can also decrease LDL cholesterol, but it doesn’t always happen. Some factors like genetics, age, and lifestyle can influence the effect of this diet on cholesterol. People who have high cholesterol levels or are at risk for heart disease may be concerned about how a ketogenic diet will affect their numbers.

In general, eating a high-fat diet can lower triglycerides and raise HDL (the good) cholesterol. It can also decrease LDL cholesterol, but it doesn’t always happen.

How to Reduce Cholesterol on a Ketogenic Diet

If you want to reduce cholesterol on a ketogenic diet, then you should do the following: Make sure you’re eating enough fat. For some people, eating a high-fat diet can lower LDL cholesterol, but for others it may not.

If you’ve been eating keto for a while and your cholesterol levels haven’t changed, then you may need to make a few tweaks to your diet. Eating a varied diet is key to keeping your cholesterol in a healthy range.

Some foods are better for cholesterol than others. Nuts, seeds, fish, avocados, and coconut oil are all good choices for people on a ketogenic diet. Be mindful of how much saturated fat you’re eating. Saturated fats are found in animal products like meat, dairy, and eggs. The ideal is to get less than 10% of your calories from saturated fats.

Foods That Help Reduce Cholesterol on Keto

There are many foods that can help lower cholesterol on a ketogenic diet. Here are a few of them:

  • Nuts and seeds – Nuts and seeds are great low-carb sources of protein. They’re also high in monounsaturated fats, which can lower cholesterol.
  • Fish – Fatty fish like salmon, sardines, herring, mackerel, and trout are high in omega-3 fatty acids, which can lower triglycerides.
  • Avocado – This fruit is high in healthy fats that can help lower cholesterol.
  • Coconut oil – This oil is rich in lauric acid, which can lower cholesterol.
  • Ghee – This is a type of clarified butter that’s high in butyrate and can lower cholesterol.

Final Words

If you’re concerned about your cholesterol levels, then eating a ketogenic diet can help. This diet is high in fat and low in carbs, so you’re more likely to improve your lipid profile. To reduce cholesterol on a ketogenic diet, make sure you’re eating enough fat, avoiding saturated fats, and eating lots of fiber, healthy fats, and other nutritious foods.

 

How to Implement a Ketogenic Diet For Chronic Pain Relief

How to Implement a Ketogenic Diet For Chronic Pain Relief

A Ketogenic Diet Can Help to Relieve Chronic Pain

When you think of the ketogenic diet, weight loss and increased energy are probably the first things that come to mind. However, this diet has many benefits for people with chronic pain that goes beyond just losing weight or boosting your energy levels.

In fact, research has shown the ketogenic diet may help reduce chronic pain. In a study published in Nutrition & Metabolism , researchers found that when people follow a ketogenic diet their bodies produce fewer inflammatory markers and they experience a reduction in chronic pain. And while it’s not clear exactly how this happens, there are many other studies showing similar results regarding the benefits of a ketogenic diet for chronic pain sufferers.

How a Ketogenic Diet Helps with Chronic Pain

The exact mechanisms behind a ketogenic diet and chronic pain reduction are mostly unknown. However, there are a few theories as to why this happens:

  • Nutrient Deficiency – Certain vitamins and minerals have been found to play an important role in the pathophysiology of chronic pain. For example, folate, vitamin B12, vitamin D, magnesium and zinc have all been shown to reduce pain. Therefore, if you’re following a ketogenic diet, you may be at risk for lower levels of these nutrients, which may lead to pain.
  • Improved Neurotransmitters – As chronic pain progresses, the nerves in your body send abnormal signals to your brain, which can lead to a constant state of pain. However, ketogenic diets have been shown to improve neurotransmitter function, which may decrease the amount of pain you feel.
  • Improved Blood Flow – There is also research suggesting ketogenic diets may improve blood flow and circulation throughout the body, including in the areas where you feel pain. This may be what’s behind the reduced levels of inflammatory markers.

Proven Benefits of a Ketogenic Diet for Chronic Pain

In addition to reducing chronic pain, there are other proven benefits of a ketogenic diet for people with chronic pain. These include:

  • Weight Loss – When people first begin following a ketogenic diet, they usually experience a substantial amount of weight loss. This is likely due to increased fat burning, which is one of the main goals of this diet.
  • Improved Mood – When you experience chronic pain, it can negatively impact your mood. This can lead to feelings of depression and anxiety, which may be difficult to overcome. However, research has shown that ketogenic diets can improve mood and help reduce feelings of anxiety.
  • Improved Energy – As mentioned above, people on a ketogenic diet usually experience an increase in energy. This is due to a combination of weight loss and increased fat burning, which provides a more sustainable source of energy than carbs alone.

How to Incorporate a Ketogenic Diet for Chronic Pain Relief

If you believe a ketogenic diet could help reduce the amount of pain you feel each day, there are a few things you should know before diving in headfirst.

First, each person’s diet is unique and requires individualized attention, so you will need to create a personalized plan. As a general rule, most people need to consume about 70% of their calories from fat, 20% from protein and 10% from carbs.

You can use this ketogenic calculator to determine exactly how many calories you should be consuming to follow a ketogenic diet. As with any new diet, it’s important to ease into a ketogenic lifestyle. This means you shouldn’t try to make a drastic change all at once, but rather start by reducing your carb intake a little at a time until you progress to a ketogenic diet.

Summary

When followed correctly, a ketogenic diet can be a powerful tool for chronic pain sufferers. It can not only reduce the amount of pain you experience, but can also improve your mood and energy levels. This diet can be challenging to follow at first, but the results may be worth it for those who struggle with chronic pain.

 

What You Need to Know About Dairy Products on a Ketogenic Diet

What You Need to Know About Dairy Products on a Ketogenic Diet

What You Need to Know About Dairy Products on a Ketogenic Diet

When you cut back on carbohydrates, your body produces ketones. Your body uses these as a backup source of energy. Because cheese is made from milk, many people wonder if it is safe to eat on a ketogenic diet.

The answer is yes, but with some limitations. Ketogenic diets put your body into a state of ketosis where your body burns fat instead of carbohydrates for fuel. Dairy products are mostly carbohydrates with small amounts of protein and fat, which makes them an unfavorable food choice while on a ketogenic diet.

However, they do have their benefits when it comes to maintaining this type of diet. Reducing the number of carbs that you eat can be challenging because hidden sources like sugars in sauces or complex proteins like gluten in flour can be hard to identify and avoid at first. Even something as simple as drinking soda has a significant impact on blood sugar levels and should be consumed sparingly if you’re trying to lower your carb intake or follow a ketogenic diet.

What Are the Best Dairy Options on a Ketogenic Diet?

There are so many dairy products that can be enjoyed on a ketogenic diet. Here is a list of some of the most popular dairy products that you can enjoy while you are on a ketogenic diet.

  • Butter – Butter is a delicious way to add flavor to almost any meal. It also contains healthy fats that help stabilize blood sugar levels and keep you feeling full longer.
  • Cheese – There are many types of cheese that are suitable for ketogenic diets. The best types of cheese to eat on a ketogenic diet include cheddar, mozzarella, gouda, and parmesan.
  • Greek Yogurt – Greek yogurt is a great way to get some protein and calcium into your meals. It can also be used as a substitute for sour cream or crème fraîche.
  • Heavy Cream – Heavy cream is an excellent source of fat and makes a great topping for your coffee, tea, or in a dessert.
  • Whole Milk – Whole milk contains plenty of fat and protein, but very little carbohydrate compared with other types of milk.
  • Coconut Milk – Coconut milk is a great substitute for other types of milk. It’s a good source of fiber and protein but has a lower amount of fat than regular milk.

Why Eat Dairy on a Ketogenic Diet?

Dairy products contain high amounts of calcium, making them a good choice for those who do not consume a lot of calcium-rich foods. Low calcium intake can lead to weak bones and increase risk of osteoporosis.

Calcium helps the body create more hormones and promotes blood flow, which helps our muscles stay healthy. Dairy products are also a great source of protein, which is necessary to build and repair your muscles.

Eating dairy while on a ketogenic diet can also promote weight loss. Dairy products are generally high in fat and protein, which makes them very satiating. When your body is in a state of ketosis, it increases fat burning and decreases carb intake. This process can lead to weight loss.

Which Dairy Products Can You Eat?

You can eat all the dairy products listed above, but you should avoid products that contain a high amount of added sugar. Some examples of these types of products are chocolate milk, cream soda, and energy drinks.

If you are trying to lose weight, you should also moderate the amount of cheese that you consume. Although cheese is a good source of fat, it also contains a significant amount of protein. Too much protein is not a good thing for those trying to lose weight.

A good rule of thumb is to consume about one serving of dairy per day. One serving is equivalent to one glass of milk, a cup of yogurt, or a small block of cheese. Two servings of dairy is equivalent to a large glass of milk, two cups of yogurt, or two small blocks of cheese.

Which Dairy Products Should You Avoid?

There are a few dairy products that you should avoid while on a ketogenic diet. The following dairy products are high in sugar, which makes them a bad choice while on a ketogenic diet.

  • Sweetened Yogurt – Yogurt is a great way to get probiotics in your diet and make sure that your gut is healthy. Unfortunately, many yogurts contain added sugar, which makes them unsuitable for a ketogenic diet.
  • Sweetened Cream – Cream is a versatile product that can be used in many different recipes. Unfortunately, most creams contain large amounts of added sugar, making them an unsuitable dairy product for a ketogenic diet.
  • Sweetened Condensed Milk – Sweetened condensed milk is a syrup that is often used in deserts. It’s best to avoid this product because it can contain more than 50 g of sugar per serving.

Final Words

Dairy products are a great source of many nutrients, including protein, calcium, and fat. These nutrients are necessary to maintain a healthy body and promote good health. There are many types of dairy products that you can enjoy while on a ketogenic diet. You just need to make sure that you choose the ones that are low in sugar. Eating the right types of dairy products can help you reach your health goals.

 

What You Need to Know About the Side Effects of a Ketogenic Diet

What You Need to Know About the Side Effects of a Ketogenic Diet

The Side Effects of a Ketogenic Diet to Consider

Before you decide to begin a ketogenic diet, it’s important to understand the side effects and risks. A Keto diet is high in fat, very low in carbs, and moderate in protein. When your body doesn’t have enough glucose from carbs available, it creates another source of energy called ketones.

The result is that most of your body’s energy comes from fats instead of carbohydrates. If you want to adopt a ketogenic diet as a lifestyle change rather than just for weight loss, then read on. This article will explain the many benefits of this eating plan and the potential side effects you should be aware of before beginning it.

Side Effects to Be Aware of with a Keto Diet

  • Decreased energy levels – This could be due to the lack of carbohydrates and could mean you need to increase your daily dosage of caffeine or other stimulants.
  • Digestion issues and constipation – This is easier to manage during the initial adjustment period of your body and eating more fiber-rich foods such as veggies, berries, and nuts can help.
  • Weight loss plateaus – At some point, your body reaches ketosis and will start burning more fat, but this could mean you lose muscle as well. This can be avoided with a protein-rich diet.
  • Bad breath and bad taste in mouth – This is due to the release of ketones in the body and can be counteracted with mouthwash or chewing gum with xylitol.
  • Headaches and dizziness – This is a potential side effect due to your body adjusting to the ketogenic diet.

Potential Health Issues with a Ketogenic Diet

  • Kidney stones – These are caused by the high-sodium content of the ketogenic diet and can be managed by drinking more water.
  • Iron deficiencies and anemia – This could be caused by the low intake of iron-rich foods and can be avoided by increasing the intake of leafy greens and fish.
  • Impaired cognition – This can be caused by a deficiency in B-vitamins, iron, and zinc. It’s easy to avoid by taking a multivitamin supplement.
  • Vitamin A deficiency – This can lead to impaired night vision and can be managed by increasing your intake of vitamin A-rich foods such as sweet potatoes and carrots.

How to Make the Ketogenic Diet Healthier

  • Eat a variety of different proteins to avoid deficiencies and include fish, nuts, and eggs.
  • Consume plenty of fiber-rich foods such as berries and broccoli to avoid constipation and maintain a healthy gut.
  • Add vitamin A-rich foods such as sweet potatoes to your diet to avoid a deficiency and maintain healthy night vision.
  • Drink plenty of water to avoid kidney stones and anemia.

Conclusion

A ketogenic diet is a great way to lose weight and improve your health. However, it’s important to be aware of the potential side effects and health issues associated with it before you begin. By eating a variety of proteins, fiber-rich foods, vitamin A-rich foods, and drinking plenty of water, you can make the keto diet healthier.

 

A Guide to Intermittent Fasting

A Guide to Intermittent Fasting

Benefits of Intermittent Fasting

Though the practice of fasting has been around for centuries primarily for religious and ceremonial purposes, it’s only become a popular health and wellness practice in recent years.

Simple in its explanation but difficult in its execution, fasting is the act of restraint from consumption for a given period of time. In the most extreme of circumstances, fasting can last days, with no food and only limited drink allowed to be consumed. Among the most popular fasting protocols is intermittent fasting.

In what follows, we’ll be discussing what intermittent fasting is, how it works, what types there are, and how the body responds to this process. Further, we’ll share strategies for managing hunger while in a fasting state. Finally, we’ll discuss its many benefits, including weight loss.

Intermittent Fasting

Intermittent fasting is a popularized fasting protocol whereby there’s a window of allowable time for consumption and a window of restriction where no consumption is to take place.

The idea of using fasting in this protocol is based on the fact that by prohibiting the consumption of food for several hours, the body eventually exhausts itself of glucose, using it all for energy during the fasting session.

As a result, the body then begins to burn fat for fuel and, in the process, switches the body’s natural metabolic process to a weight-loss-promoting process.

Though it’s yet to be determined which method of fasting is most effective, the majority of the research has been done on the 16:8 method of intermittent fasting.

The following are the most common types of intermittent fasting.

The 16:8 Method

Offering a window of 8 hours for consumption and 16 hours for restraint, the 16:8 method is likely the most practiced of fasting protocols, not only for its low barrier to entry but for its proven benefits. The typical schedule for this protocol is beginning the eating window at noon and ending it at 8 p.m., and then running the restriction window from 8 p.m. to noon the following day.

The 5:2 Method

While the 16:8 method is a way of breaking down a 24-hour period, the 5:2 method is a way of breaking down a one-week period. In the protocol, five days are to be carried out with usual consumption, and two days are to involve a 500-calorie consumption limit.

Prolonged Fast

Whether for 24, 48, or 72 hours, or anything in between, a prolonged fast is an intermittent fast that lasts up to several days without consumption of food and/or water.

The Benefits of Intermittent Fasting

Although the research on intermittent fasting has yet to show that its benefits are superior to that of other dietary protocols, it’s an undeniably valuable tool, particularly for those seeking to lose weight, reduce body fat, or simply live a more conscious and intentional lifestyle.

Similarly, while it might sound counterintuitive to ignore the lack of research on the subject, the anecdotal evidence is quite convincing in considering the validity of the method.

It is a superior strategy for those who’d prefer to avoid the tedious practice of calorie counting during weight loss, and it’s also an excellent natural appetite suppressant. In addition, it’s a very efficient strategy for energy production. While it might take 1-2 weeks for the body to adjust, the results can be profound once adjusted.

Intermittent fasting also has several other health and wellness benefits, and these vary from person to person and depend on the consistency of the fast. The following are some benefits seen.

  • Mental Sharpness and Acuity
  • Focus and Cognition
  • Reduction in Inflammation
  • Cellular Generation and Cleansing
  • Boosted Hormonal Health
  • Improved Blood Pressure and Blood Sugar Levels

In order to benefit from intermittent fasting, however, the fasting period must be adhered to strictly and successfully. This requires managing hunger during the fast. Strategically, it’s imperative to stay hydrated via water and electrolytes, reduce stress, and find healthy distractions. Other hunger management tactics include coffee consumption, meditation, and being strategic with food choices during windows of consumption.

Though weight loss is likely the most common and obvious benefit, the concept of improved cellular and hormonal health is quite interesting.

How Intermittent Fasting Affects Cells and Hormones

Physiologically, intermittent fasting plays a major role at the cellular level that likely has an impact on hormonal health and beyond.

Not only does human growth hormone increase during a prolonged fasting period, but insulin levels go down, and cellular regeneration and repair are triggered.

The following are some of the biological and physiological changes that occur.

Human Growth Hormone

The levels of growth hormone skyrocket, increasing by as much as five-fold. This has benefits for both fat loss and muscle gain.

Insulin Sensitivity

The sensitivity of circulating insulin improves, and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible to burn.

Cellular repair

When fasted, the cellular repair process is triggered. This includes autophagy, a process whereby old cells are removed and new cells are generated.

Final Thoughts

Intermittent fasting is a popular method of weight loss, and it can produce excellent results. However, it’s recommended for most individuals to use the more popular 16:8 intermittent fasting protocol.

Not only is this the easiest method to adopt as a beginner due to its simplicity and attainability, but it might just be the most effective strategy out there. Yet, more research will be necessary to draw more specific conclusions about this protocol.