The Ketogenic Diet 101: Make Fat Work for You

What’s a ketogenic diet? A diet is ketogenic when it is very high in fat, high enough to cause a change in your metabolism whereby more fat is turned into ketone bodies rather than being directly oxidized into a form of cellular energy called ATP. Like fats, these ketone bodies (or ketones) can also be oxidized to make ATP.   For this metabolic switch to happen, not only must there be a lot of calories coming from fat, it’s also

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Ketogenic diet and Vitamin C: the 101

Vitamin C and ketogenic diet

The Recommended Daily Allowances (RDA) for different nutrients were developed on Western diets, and therefore, high-carb diets. Given that a ketogenic metabolism uses different metabolic pathways and induces cascades of drastically different metabolic and physiological effects, it would be astonishing if any of the RDAs are entirely applicable as is. One micronutrient that seems to be particularly warranting reassessment is vitamin C, because vitamin C is biochemically closely related to glucose. Most animals synthesize it themselves out of glucose. It

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Low-carb diet lowdown

empty plate with small meat

What’s a carb? A common way to classify food is by dividing it up into 3 kind of molecules called fat, carbohydrate and protein. These are the 3 macronutrients (ignoring alcohol). Fatty acids make up fat, amino acids make up protein and sugars make up carbohydrate. Calories from a diet can come from these 3 macronutrients. A low-carbohydrate diet is one necessarily higher in fat and a low-fat diet is one necessarily higher in carbohydrate. How much fats or carbs

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Are low-carb diets good for high-intensity training?

Women training with corde

Probably. For an even lower-carb ketogenic diet, maybe. It’s a controversial topic within the sports nutrition sphere. We should already know, but don’t, in part because of the corrupt practices in the sports nutrition industry (check out Tim Noakes’ book for an example [1]). What 2 studies say about training low-carb or ketogenic One 2006 study said sprint times of cyclists doing a high-intensity 4 kilometer time-trial were significantly slower on a low-carb high-fat diet than when on a high-carb

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Should you include fasting in your diet?

meter on a wooden plate

What is fasting? Fasting is not about eating +3 meals a day thing, very few people do it nowadays. Given what fast food actually is, it’s not surprising actually: it’s easily accessible it’s quick and simple to consume even when full, it causes cravings for more The Ancient Greeks fasted [1] though. Most religions have traditions of occasional fasting [2]. I typically eat 2 meals a day which means not eating for about 12 – 16hrs a day. This is pattern

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How to be in ketosis?

rosted meat

Different ways to be in Ketosis  Be a new-born baby reared on breast-milk [1] Don’t eat, use a diet that includes fasting [2] Use up your glycogen by exercising [3] Eat a high-fat diet [4], low in carbs with moderate protein Take exogenous ketones [5] (aka ketones in a pill) Ketosis is a metabolic state. It is normal for humans to be in and out of ketosis. Once your body starts relying on lots of fat for energy you get into ketosis.

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