As a food activist, Samara Sonmor thinks a lot about what he eats.
She had followed plans to cut sugar and flour, while looking for ways to stay healthy as she entered menopause. She had "added a few pounds".
Sonmor, Executive Director of the Food Accident Society of the Okanagan of the North, began to look at all the carbohydrates in a different way and this led to the ketogenic diet.
"I was interested in keto because of the way people talked that it was a way to feed more than just a diet. It's a change in lifestyle, not a fad," he said. "Strict keto is for weight loss. Laxative keto and other variations are more of my style, as the focus is on health compared to losing weight."
The first three weeks were a "horrible experience" with intense desire for carbohydrates. For all its problems, it did not seem to be working.
"Then, one day my pants fell into the work," he said. For six months he lost 40 pounds and six pants sizes.
"I did not reassure myself," said Vancouver writer, Katherine Brodsky. "I went" full keto "because I did not know if it would work otherwise."
Although his friends experienced a loss of weight and improved energy, he did not feel much difference and, finally, he took off the foot of the gas.
"I noticed that even if I see the benefits, it would not last for that because I value many foods that you have to cut off as part of what makes my life pleasant," he said. "A good diet is that which does not mean that it falls quickly into the car.
"Having said that, I have tried to avoid eating so many of the foods banned in keto and I see oils differently. For example, avocado and butter fed grass are very valuable nutrients."
What do we talk about?
The interest in low carb diets burned in the 1990's with the Atkins diet, it continued at the beginning of the century as the South Beach diet before moving on to the romantic notion of eating as a Palaeolithic caveman at around 2012. The ketogenic diet is the newest and the most extreme of the lot, but this is not a bit to shake its popularity. To better explain things, we have included the help of the registered dieticist Alex Inman of Vancouver Dietitians and professor at the UBC Okanagan, Jonathan Little, who studies human metabolism and diabetes in relation to diet.
Where does the ketogenic diet come from?
Created in the 1920's as a way of treating children with convulsive disorders, the ketogenic diet is intended to change the fuel that the body burns from glucose to ketones, which are derived from fat. This phase of fat is called ketosis and results from the limitation of protein and carbohydrates to only 10% of their calories and eats about 90% fat, Little said. It reduces the frequency of convulsions in some people with epilepsy, because brain cells work differently when burning ketones.
What is the modern ketogenic diet?
The proportions of fat-protein-carb vary depending on who you are talking about. Some dietitians recommend up to 80% of fat calories and at least 5% of carbohydrates, 25 grams a day, maximum. Little does he think that modern keto dieters eat about 60 to 70 percent of fat and more than 50 grams of carbohydrates, what he calls a "nutritional" or "whole foods" ketogenic diet. They usually see high levels of ketone, but in reality they do not spend a lot of time on ketosis, if ever.
"It may be that it is producing ketones and your muscles, the heart and the brain can be used, but for the most part it helps people by maintaining low levels of insulin and a higher rate of # 39. ; oxidation of fats, "Little said. Keeping insulin prevents the body from storing energy as fat.
"Most people benefit from simply cutting added sugar, refined grains and almost all packaged junk food, which is why it is probably not the ketogenic part of the diet that drives benefits," he said.
Listen to Alex Inman: How difficult is Keto's diet?https://postmediavancouversun2.files.wordpress.com/2018/11/keto_alex_edited.mp3
The registered dietitian Alex Inman talks about the challenges of the ketogenic diet.
What is allowed?
It looks a bit sexy at first. Get meat, fats, eggs, seeds, berries, dairy products full of fat and cheese, fish, chicken, butter and salad with marinade. You can also eat tofu, if it matters. Learn how to please avocados, as they will need fiber to prevent constipation.
"It's very fat and then it is necessary to add fats. It's not just about consuming milk, you need to have heavy cream, add extra oil to food, high-grade meat, oilseeds, these kinds of things," said Inman. "There are very few carbohydrates and you have to control the amount of protein you eat, because too much will also expel you from ketosis."
What is not allowed?
This list is less sexy You will not eat bread, pasta, grains and fruit trees. Forget potatoes – chips and chips, too, and even delicious ummy, your paleos friends come to the party. There is no more sugar, honey or agave, so there are all the cookies, cakes and sweets.
There is no evidence that alcohol is incompatible with the ketogenic diet, but it would probably be necessary to avoid beers and beverages mixed with pop or juice.
Who can benefit?
People with convulsive disorders, obviously, but also certain types of cancer and type 2 diabetes. People who take diabetes insulin will probably benefit from a low carb diet or ketogenic diet.
"You need to do this with the help of a medical professional, because you will have to change these medications, usually reduce or eliminate them," Little said.
Are there other benefits?
Some ketones can have a beneficial hormonal effect on the body, according to Little.
"The main ketone circulating is beta hydroxybutyrate, which has proven to be potent anti-inflammatory and antioxidant signaling functions," he said. "Therefore, it could act as a hormone that informs the immune cells and other cells of our body that are calming, which are less inflamed and that produce less reactive oxygen species.
"Almost all the diseases that you observe involve inflammation and increase of oxidation," he said.
Is Keto a long-term solution?
Almost everyone will experience short-term weight loss, which may be because other healthy people try it. Inman notes that people also demonstrate the cetogenic diet with the suppression of appetite, improves mental focus and energy, reduces anxiety, lowers high blood pressure, heals acne, control of cholesterol and "all under the sun". It is a long list of miracles suspiciously.
"The research is not really about supporting Keto to do all these things, except for better control of blood sugar and weight loss," said Inman. "But when it is one year later, they do not stay better. It could be that the diet is so restrictive that people can not stay for so long."
Who should avoid keto diet?
Children with keto exhibit poor and low growth, low bone density and increased risk of fractures. Women who are pregnant or who plan to stay pregnant should not be discouraged from trying in Keto, said Inman.
If you really want to try the keto diet, do it under the supervision of a dietitian and that the doctor also signifies it. Planning and deep knowledge of food is required to achieve and maintain ketosis. Without a well-considered plan, you may experience deficiencies of calcium and vitamin D and electrolyte imbalances in potassium, sodium and magnesium. Constipation and diarrhea are frequent and may experience a loss of muscle mass and increase the risk of kidney stones.
"Many people do not have much knowledge about food or know where carbohydrates are in their food, so it is very difficult to keep ketch," Inman said.
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What happens with my brain?
"Children who do not respond to confiscation medication often switched to a ketogenic diet and will often help them," said Inman. "There is no general idea that everyone has more clarity or have a better focus on Keto, but maybe for some people." Changing the brain's fuel, for some people "may not be a good thing and for others not make any difference at all."
If you enter the ketosis, all your cells will notice the change in fuel and many people will experience "keto flu" during this process, which can lead to headaches, fatigue, nausea and confusion.
The last word is Acetone
If you get ketosis, your friends and relatives may suffer the by-products of ketone cream, one of which is acetone, which is often used as a solvent and thinner. It smells bad and you can do it too. A warning from the partner of a keto enthusiast: "Keto is the only diet you do not have to say to people you have. You can feel the smell. Ketones that are exhaled are not pleasant in a work environment or at home. The worst thing is blank, of course – in bed. I have accompanied a dietitian in series for 26 years of fashion. Keto is my favorite to be around. "
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