Con: Results can vary depending on how much fluid you drink. By drinking more water, you dilute the concentration of ketones in the urine and thus a lower level of ketones will be detected on the strips. The strips don’t show a precise ketone level. Finally, and most importantly, as you become increasingly keto-adapted and your body reabsorbs ketones from the urine, urine strips may become unreliable, even if you’re in ketosis.
Louella you are absolutely wrong. It’s actually funny to me that this dietitian talks about the keto diet to such an extent but neither you nor her ever mention Gluconeogenesis. Yes your brain has specific areas that can only use glucose, but the human body is a wonderful thing and can use a few different substrates to synthesize glucose without you ever having to eat it yourself. Look up Gluconeogenesis. Your body has the ability to convert the amino acids you find in protein into usable glucose for your brain. The fact that you don’t know this shows me how uneducated you are about the ketogenic diet in general. Perhaps you should read up on the subject before you start trying to sound like a scientist who clearly has no idea what she is talking about. Thanks.
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What really killed it for me was the unrealistic restrictions of the entire day carbs count you should end up with – there is no f***ing way I can get by one full day with 20 grams of carbs and under. Just one of my meals ended up with at least 15 grams of carbs (half small onion-small red bell pepper-half cup chopped mushrooms-cup green beans), sometimes 20-25, times 4-5 meals (amature bodybuilder) and I end up with ~100 grams of carbs per day, at least.
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If you haven’t already jumped on the keto diet bandwagon, I’ll give you a brief introduction. Basically, the ketogenic diet is a super high in fat (65-75% of your diet is fat), a super low carbohydrate (<5% of your diet) and moderate in protein (15-20% of your diet). Surely, not the most balanced of diets considering Health Canada your diet should contain 10-35% of protein, 45-65% of carbohydrate and 20-35% of fat. So how to you meet that skewed macronutrient distribution? Well, you load up on keto diet staples like meat, fish, butter eggs, cheese, heavy cream, oils, nuts, avocados, seeds and low carb green vegetables. And you cut out all your go-to carb sources like grains, rice, beans, potatoes, sweets, milk, cereals, and fruits. These kinds of restrictive diets tend to make nutrition professionals like dietitians run for the hills but I’m going to give it my honest unbiased account.
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Thank you for creating this list! I have an article from Bodybuilding.com to advise how to prepare and be successful before giving up on this plan but the food list was quite short. My trainer suggested this eating plan for me so I found your list so I can go purchase the foods now. I believe I have my macro counts right to start so wish me luck! And thanks again for sharing this !! Rebecca
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I did the Keto diet for 26 days. I’m not really what anyone would consider overweight but did lose 11 pounds. My heart rate is out of control. My resting heart rate is 98 and my blood pressure is above high. I’m actually a little scared. I loved the diet and being on it, but as someone who always had optimal blood pressure and pulse before and great endurance for intense workouts, I’d say the diet has destroyed that. I wish I’d have known before. I didn’t take magnesium, potassium or salt drops like so many told me I should have been doing. (Didn’t realize this before) In my opinion, if you need to do that to stay alive on a diet it isn’t safe! I have lost weight in much healthier ways before without needing to supplement to stay alive. I am now working on getting my heart rate down at the age of 33 and 145 pounds. Such a ridiculous outcome. Diet fail!
A dirty keto diet also follows the standard keto diet but with disregard to the nutrient value or quality of the food consuming. For example, you could go to a fast food restaurant and order a bunless cheeseburger chased down with a diet soda and still be keto. This works if you’re traveling and really have no better options, but is not recommended in the long run because of a host of negative effects, such as the inflammation, cravings, increased blood pressure due to the high sodium, and bloating.
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A typical ketogenic diet is comprised of only 15-25% protein, yet some research indicates that even during a caloric deficit, being in a state of ketosis can preserve muscle mass. It is critical to understand that in some of the literature a low-carbohydrate diet may not actually be a true ketogenic diet. To illustrate, some studies have shown that a very low carbohydrate diet (C:4 F:61 P:35) has similar effects to a traditional low-fat diet (C:70 F:10 P:20) on weight loss. In other words, both groups demonstrated similar losses in fat AND muscle mass (10). However, Dr. Layman (5) performed a study comparing a high protein, moderate fat, and low carbohydrate diet to a high carbohydrate, moderate fat, and moderate protein in conjunction with resistance training. Fat and total calorie intake were equal between experimental groups. Average weight loss was the same between groups but the composition of the weight loss differed. Low-carbohydrate dieters lost more fat mass and less muscle compared to the high carbohydrate group. This data suggests that increasing protein intake during a caloric deficit can help mitigate some of the muscle wasting that often accompanies dieting.
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Anyways, I am feeling so much better without the weight, my sleep apnea is gone, my blood glucose is lower and the edema in my legs is gone. But I do have concerns about the saturated fat, my HDL/LDL and I do not like the “nail polish breath”. Once I reach my goal, I plan to transition to more of a Mediterranean style diet but still with logging and I hope to be able to keep the weight off.
I’ve had many people ask for a Keto Grocery List. At first, I was hesitant because I am a picky eater and tend to stick to the same foods over and over. I know that most people eat a larger variety of foods than I do. At the same time, when I was researching Keto Grocery Lists, so many seemed overwhelming and included many foods that even after almost a year of following a Keto Diet I have never used.
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This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
I understand your reservations on this diet (I was once the same way), however I encourage you to take a deep look into the mechanisms of the diet, and maybe give it a try for yourself. Give it 90 days. Read any number of books on it with an open mind (Keto Clarity is a great one and is a quick read) and perhaps you may find it challenges you to second guess the dietitian dogma that is pushed by the AND.
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Second point, I have never tried ketogenic dieting and also I did my calculations based on a 4:1 ratio and I was amazed at how much fat I would need to consume even at my size and the foods I would have to 1. Get rid of to achieve that and 2. Add in my diet to get there and , no thank you. My heart goes out to the families with children who do have to be on this diet.
The volumes of knowledge on display here make this book a mainstay in the field of ketogenic dieting. This also makes it a really great option for anyone who’s interested in this high-fat diet. While this book is a superb document for anyone looking to enjoy the keto diet, don’t be scared as there is nothing too crazy in here! One of the best keto cookbooks for anyone just starting out and looking to learn the ropes.