The Keto Reset Diet 101
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The Keto Reset Diet 101
I’ve been familiar with
the ketosis aspect of ancestral eating for nearly two decades, but I always
considered keto to be an extreme and temporary practice, perhaps suitable only for
brief periods of fasting for aggressive fat reduction or as a last-ditch strategy
for the obese to right the ship and protect against a medical catastrophe. In
the past few years, though, there has been renewed interest in keto, both in
the sciences and among the most adventurous in the ancestral health
movement, as a strategy with broad application to promote the esteemed goal of metabolic
flexibility.
Inspired by the thought
leaders whom you’ll meet in this book, I started fooling around with keto several years ago, and I noticed some immediate, discernible benefits,
especially increased mental clarity and reduced hunger. As my writing partner, Brad,
and I maintained states of nutritional ketosis for sustained periods of time
during the research and writing of this book, we both experienced significant
health and athletic performance breakthroughs.
The Keto Reset Diet book !
As I’ll detail throughout the book, regulating appetite
and developing the ability to survive—and thrive—on fewer calories is key to
optimum health and maximum longevity. Owning this insight, though, requires
a massive shift in mindset from the flawed “furnace will burn” thinking that
represents one of the most destructive concepts in conventional dietary and
exercise wisdom
What Is Keto?
composition
(ultra-low-carb, moderate-protein, high-fat) that promotes the attainment of this
delicate metabolic state. Ketones are a source of caloric energy in the body that are used
by the brain, heart, and muscles in the same manner as is glucose (sugar). They
are produced in the liver as a by-product of fat metabolism when—owing to
extreme restriction of dietary carbohydrates— insulin, blood sugar, and
liver glycogen levels are very low.
Most people go through life never
getting anywhere near this state, and never experiencing the almost magical effects of
this natural superfuel. Ketones and fat (since the burning of these two
caloric energy sources always go hand in hand) help minimize the inflammation
and oxidative damage that come from eating the modern grain-based
high-carbohydrate diet. Keto awareness arises from the primal/paleo/low-carb
dietary movement that has become wildly popular over
the past decade, but it
is more specific with respect to required dietary macronutrient ratios; and
it can be even more effective for weight loss, disease protection, and peak
cognitive and athletic performance than a standard low-carb diet.
By comparison to the
Standard American Diet (SAD), the modern
ketogenic diet is very high in natural nutritious fats,
moderate in protein, and ultra-low in
carbohydrates.
Out on the street (which
I guess today means the Internet), terms like “keto,” “ketone-burning,” “ketogenic,” and “ketotic” are used indiscriminately to describe the burning of
ketones for energy and the pursuit of (or existence in) afat-and keto-adapted
state. but it’s
particularly important to understand the distinction between ketosis (a metabolic
state quantified by blood or breath meter values) and ketoacidosis.
Unfortunately,
ketoacidosis is often confused with ketosis, even among nutrition and medical
professionals who should know better but have only vague exposure to the concepts
related to ketone production in the liver. Owing to this common misconception, you
may encounter inaccurate Internet articles from dieticians, and even
doctors, who react to anything “keto” with alarm because of the severity of
ketoacidosis.
The exact definition of
ketosis is that of being in a metabolic state whereby your body is accumulating
ketones in the bloodstream faster than they are being burned.
Being in ketosis may not be indicative of your ability to burn ketones for fuel, however. People who
have an acute illness or who are on calorie-restricted crash diets while
carbohydrate dependent can get into a state of ketosis in a few days, but they may not be
burning ketones for energy. Instead, they excrete these valuable energy sources
in their urine and breath as they remain addicted to
carbohydrates.
If you have done the work
to escape carbohydrate dependency and trend toward fat burning, being
in ketosis may indeed be representative of your ability to manufacture and burn
ketones for energy.
Consequently, fat-and keto-adapted is the best term to
describe eating and living in a state where you are enjoying the benefits of burning
fat and ketones as your preferred fuel sources. When you are fully adapted, your
muscles burn mostly fat for fuel, while the ketones
produced by the liver are
prioritized for use by the brain. The brain is a huge energy-demand organ (it’s
around 2 percent of your total body weight, but the brain burns 20 to 25
percent of your daily calories!) that cannot burn fat and must burn either glucose
or ketones.
Experts suggest that
maintaining a state of nutritional ketosis requires a dietary macronutrient
composition of approximately 65 to 75 percent fat, 15 to 25 percent protein, and 5
to 10 percent carbs. With carb intake, experts recommend a hard limit of
50 grams per day for active folks, and 20 grams per day for the inactive.
To
adhere to the stringent ketogenic carbohydrate intake
limit and obtain maximum
benefits, you must completely eliminate all forms of sugars, sweetened
beverages, and grains from your diet, and even pass on
starchy tubers like sweet
potatoes. Eating an energy bar or enjoying a fresh squeezed juice (even a modest
8-ounce glass) can bump you out of ketosis for 24 hours and possibly much
longer.
Testing for Ketosis
The metabolic state of
ketosis can be quantified with established parameters for blood, breath,
or urine testing. Urine test strips are cheap and notoriously
inaccurate—don’t bother with them. Someone celebrating the darkening
of a urine test strip into ketosis color is
likely excreting lots of
ketones instead of burning them. Breath test technology came to market
in early 2017 and is believed to deliver accurate results with an
expensive (about $300 for Ketonix brand made in Sweden) portable
and reusable device. Handheld blood meters are also accurate.
They work just like the glucose meters
(popular with diabetics),
whereby you prick your finger and apply a droplet of blood to a
test strip. Precision Xtra is a good blood meter you can order online for
~$30; single-use testing strips are $2–$4 each—not cheap!
A blood ketone value of
0.5 millimoles per liter (mmol/L) represents the beginning
of a mild state of nutritional ketosis.
Therapeutic benefits of
ketone burning improve up to a level of 3.0 mmol/L, although most
enthusiasts are happy to land in the range of 0.5 to 1.5 mmol/L. It’s
pretty difficult to sustain levels higher than 3.0 mmol/L (e.g., you’d have
to engage in long-term severe calorie restriction/starvation or
slam an excessive amount of exogenous supplemental ketones),
and there do not appear to be any additional benefits at higher
levels.
(Note: Ketoacidosis occurs when blood levels rise to above 10
mmol⁄L— virtually impossible to attain if you have normal liver
function.)
We’ll discuss testing in later including the idea that
numbers may not be an accurate indicator of your keto fitness. It’s
likely that you may be better off with subjective evaluations of how well
you can think and perform when you skip a meal or adhere to a
moderate-protein, ultra-low-carb keto-style eating pattern. Feeling
great without regular high-carb meals is a sign of being fat-and
keto-adapted, and the ultimate goal of the The Keto Reset Diet journey.
Practically speaking, 50
grams of daily carbs afford substantial consumption of vegetables, along with
small amounts of incidental carbohydrates from nuts,seeds, and their butters,
high-cacao percentage dark chocolate, and perhapsoccasional servings of
fresh seasonal berries.
If you are a high-calorie–burning athlete or very carefully
space your carbohydrate intake to consume no more
than 10 to 15 grams
(40–60 calories) at any one sitting, experts believe that you may be able to consume a
bit more than 50 grams per day and still remain in the
metabolic state of
nutritional ketosis. By the way, I’m talking gross carbs, not net—mainly for
simplification.
If you’re familiar with
extreme carb-restriction weight-loss diets like Atkins,The Keto Reset Diet has
comparable macronutrient guidelines and a shared goal
of lowering insulin to
mobilize stored body fat for energy. However, The Keto Reset Diet places greater
emphasis on choosing the most nutrient-dense sources of fats, protein, and
carbs, as well as avoiding unhealthy processed foods—even if they might meet
ketogenic macronutrient standards.
On the carbohydrate front,The Keto Reset Diet
allows for and encourages varied and abundant intake of
fresh, colorful
vegetables even during the most hard-core keto phases.
Consequently, The Keto
Reset Diet should be viewed as a healthy lifelong eating strategy rather than a
rigid weight-loss protocol.
Keto Delivers
Fasting-Like Benefits Without Having
to
Starve!
Ketogenic eating allows
you to benefit from the extraordinary (and long scientifically validated)
metabolic efficiency, general health, and longevity benefits of fasting, but
without having to actually starve yourself. When you are
starving, engaging in a
purposeful fast, or adhering to a nutritional ketosis eating pattern, your cells
prefer to burn fat and ketones. Fat and ketones burn efficiently
and quickly in the
body—they have been the preferred human fuels in our body for 2.5 million years of
our hunter-gatherer existence.
On the other hand, the
high-carb, high-insulin–producing Standard American Diet (SAD) causes you to
burn glucose, a.k.a. sugar—the primary human fuel since the cultivation of
grains and the consequent advent of civilization around 10,000 years ago.
Glucose
burns quickly and easily, but it also burns dirty via the excessive production
of free radicals. Free radicals are the driving force behind inflammation,
cancer, and accelerated aging. They are an inevitable byproduct
of living life—burning
calories, breathing air, orabsorbing sunlight—so you can’t avoid them, but
concerns arise when free radical production is excessive. This happens
when you introduce stressors like high-carbohydrate
eating, excessive
exercise, or adverse lifestyle behaviors such as smoking, alcohol or drug use, or
having stressful personal relationships.
The reason glucose
burning generates more free radicals is that, unlike fat and ketones, glucose doesn’t
require oxygen to burn. When you burn glucose without oxygen, you
bypass the protective benefits of mitochondria, the energyproducing power plants located
inside each cell. The more mitochondria you
have and the better they
work, the more protection you have against free radicals when you burn calories.
You can consider fat and ketones the big logs in a campfire.
The Keto Reset Diet 101 Keto diet recipes | keto diet food list
Heat them up
carefully and they keep you warm for hours—not much smoke. Glucose is like
kindling—burning quickly with lots of smoke. Thus, if your metabolic machinery
is carbohydrate dependent (because you consume too many carbs and produce
too much insulin—which keeps body fat locked away in storage), you don’t
have the big logs to burn, instead having to continually
stoke your fire with
twigs—that is, eating regular high-carbohydrate meals and snacks to prop up sagging
blood sugar levels.
This concept that your
body operates much more efficiently when starving,
fasting, or eating keto
is critical to consider in today’s age of chronic overfeeding and excess
insulin production (a.k.a. hyperinsulinemia). It may feel satisfying at some level
to be a glutton (no offense, but anyone who eats
breakfast, lunch, and
dinner each day is a glutton from an evolutionary perspective), but
overfeeding drives accelerated aging and increases disease risk.
When we have chronic
caloric abundance, we not only (most likely) get fat but our bodies also accelerate
cell division instead of being frugal and efficient with
the cells we have.
Why
bother being efficient (repairing and recycling existing cells) when more calories
(that can help make new cells) are coming down the pipe every few hours?
Accelerated cell division
is great for infants trying to triple their bodyweight
in one year, adolescents
trying to grow to their full height, or bodybuilders trying to develop huge guns. For
the rest of us, accelerated cell division is the essence
of accelerated aging.
Even in people with lucky genetics who are not predisposed to
accumulating excess body fat, bad stuff is likely happening inside when you exist in
carbohydrate dependency.
If you are flaunting your slim figure and thinking
you’re immune to the ravages of accelerated aging, you may
want to test your blood
for signs of metabolic dysfunction and elevated disease risk, like the
triglyceride-to-HDL ratio (1:1 is optimal; over 3.5-to-1 is dangerous), inflammatory
markers like C-reactive protein and Lp2A, and metabolic markers like
fasting blood glucose and fasting blood insulin.
In the endurance athletic world,
it’s disturbingly common to see elite performers coming up with
dysfunction and disease of the cardiovascular system, despite being physical marvels.
These are the ravages of oxidation and inflammation from overtraining and
overconsumption of carbohydrates.
In contrast to being
overfed and inflamed, becoming metabolically efficient (through low-carbohydrate
eating in general, and especially through Intermittent Fasting and nutritional
ketosis) optimizes autophagy, the natural cellular detoxification process
whereby cellular material is recycled, repaired, or destroyed (autophagy
means “self-eating”). Dr. Colin Champ, author of Misguided Medicine,
explains: “Autophagy makes us more efficient machines to get rid of faulty parts,
stop cancerous growths, and stop metabolic dysfunction like obesity and
diabetes.” Fasting and ketogenic eating are especially helpful to promote autophagy in the
brain, and thus protective against today’s increasingly common conditions of
cognitive decline and disease.
Overfeeding is the
essence of accelerated aging;
metabolic efficiency is
the essence of longevity.
The scientists, medical
professionals, and athletes on the ground floor of the
keto movement can barely
contain their excitement: the research continues to
validate the theory that
ketogenic eating offers everything from the most reliable
way to reduce excess bodyfat; enhance neurological function and protect against
diseases of cognitive
decline; slow the rate of inflammation and oxidative
damage that represent the
essence of the (accelerated) aging process; help
prevent seizures and halt
the growth of cancerous tumors; and improve athletic
performance for both
strength/power athletes and endurance athletes.
complete from here
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source : Keto Diet_ The Step by Step Keto Cookbook to Gain Ketosis book
source : Keto Diet_ The Step by Step Keto Cookbook to Gain Ketosis book
