Ketogenic diet and Vitamin C: the 101

Vitamin C and ketogenic diet

Written by Amber O’Hearn (MSc Computer Science). Find more of her writings at www.ketotic.org   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

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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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6 Common Fat Loss Mistakes

body scale with an apple

Mistake 1: losing fat is all about willpower Obesity was extremely rare before the concept of food calories [1] was ever invented. There’s no evidence to believe our ancestors used willpower to stay lean, even during times of abundant food. Truthfully, what our body does with the food we eat largely depends on its hormonal and metabolic states. Consciously trying to maintain ‘caloric balance’, the official advice given to the obese, fails miserably. This is undeniable in the face of

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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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Good fats vs bad fats Part 2: are saturated fats bad?

peanuts on a table

Fats, where they at? Fats (or fatty acids) are fascinating. Humans eat fat, make fat and outsource the production of fat to bacteria living inside them. Take saturated fatty acids for example and more specifically, butyric acid [1]. It’s the main SFA in butter as well as the saturated fatty acids produced by bacteria in your colon (like Faecalibacterium prausnitzii [2]). These critters make it by eating the fiber you ate. Butyric acid is also found in the fermented beverage Kombucha [3].

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Good fats vs bad fats Part 1: how much and which ones?

Salmon cocked in a plate

Whether on a low-fat high-carbohydrate diet (HCLF) or on a low-carbohydrate high-fat diet (LCHF)(see more: Kickstart your basic keto diet), you’re going to be eating fats (fatty acids). Some of these are essential, which is why we talk about essential fatty acids (EFAs). You don’t actually need that much of them, maybe less than 1% of total calories [1]. As these are essential fatty acids [2] they need to be balanced [3]. What are the essential fatty acids for humans? Here, essential

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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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Breaking nutrition myths and beyond

Ketogenic foods

At Break Nutrition we slay diet myths, resurrect time-tested principles and keep our views updated with the best that science has to offer. It’s a process. There’s a lot of material to cover because the world of nutrition is filled with contradictory advice. One day paleo is the hottest diet trend on Google and another it’s vegan or Zone. Soon it’ll be keto (mark my words). Not everyone can learn all the necessary medicine, biochemistry, paleoanthropology and statistics required to

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