Keto Means
Keto Means
Photo: Polina Tankilevitch
Folate (B9), biotin (B7), selenium, choline, vitamins A, E, D, chromium, iodine, magnesium, and molybdenum are among the most common deficiencies that can develop while on a restricted diet like the ketogenic (or “keto”).
Cats. There is a strong taboo against eating cats in many Western parts of the world, including most of the Americas and Europe. Cat meat is...
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Most people poop less when they're on keto diet because the body has less fibrous waste to expel.So, how often should you be pooping on keto? Once...
Read More »Folate is necessary for life to occur. Yes, it is that critical to our existence. Every minute every cell in our bodies depends on folate. Among its many functions, B9 acts as the centerpiece of a process called “methylation,” which keeps all of our cells functioning, and without which, they would die. Methylation is responsible for pretty much all of our second-by-second functioning: energy production, hormone balance (estrogen synthesis and breakdown), gene expression, mood control, and cravings. Try to fight those carbohydrate-eating impulses without enough folate and you will likely fail. Folate regulates neurotransmitters (like serotonin and dopamine) that control our urges and are responsible for our sense of contentment and happiness. Folate is also used up to make the DNA for rapidly dividing cells (found in the skin, lungs and lining of the gut) and to make red blood cells. Undoubtedly, you can now see why it’s important to have plenty of B9 around, but, unfortunately, folate levels can run low in keto and Atkins-type diets. In a 2018 retrospective study of over 11,000 pregnant women who delivered over a 13- year period, it was concluded that mothers who were on a restricted carbohydrate diet were 30% more likely to have a fetus with a neural tube defect (spina bifida and anencephaly). The reason concluded was that the “mean dietary intake of folic acid among women with restricted carbohydrate intake was less than half that of other women.”(2) Since the keto diet restricts carbohydrates to an absolute minimum and many plants have carbohydrates, it is easy to see how avoidance of leafy greens, for the purpose of avoiding carbohydrates and maintaining ketosis, can result in a gradual depletion of a source of folate (B9). Folic acid, a precursor to folate, is well known and religiously taken by childbearing women as a supplement before and during pregnancy. However, folic acid is not present in nature, and it isn’t advisable to take folic acid as a supplement (whether you are pregnant or not). This is because folic acid needs to go through a complicated process to become usable by our cells in the form of “active” folate, or “methyl-folate." The main enzyme that carries out this conversion of folic acid to “active” methyl-folate is called Methylene Tetra Hydro Folate Reductase (MTHFR). 10-50% of us have mutations called SNPs (genetic variations called “snips”) that slows MTHR from 30-80%, making it difficult to maintain normal folate levels, even before being on a restrictive folate diet, such as keto. It’s easy to find out if you have any of the several types of the MTHFR mutation as testing is becoming more mainstream (see below). If you test positive for the mutation, it is much better to take methylfolate as a supplement instead of folic acid. So, getting enough folate while on the ketogenic diet is essential for your long-term health as well as success.
When in doubt, grab broth-based soups which offer the electrolytes you need to stay well-hydrated while on keto. Great choices include a variation...
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While Keto has been proven to be effective, limiting yourself to a 1200 calorie Keto meal plan might not be sustainable long-term. While it will...
Read More »Vitamin b12 increases the body's absorption of ketones (whether those are ketones produced by nutrition/following a strict Keto diet and/OR therapeutic ketones). When levels of b12 are therapeutic, you get all of the same side effects as the ketones: fat loss, increased energy, better mood, better sleep, clearer skin.
Best Foods to Eat Before Bed for Weight Loss Whey Protein Shake. First and foremost, protein is important for weight loss - whey protein included!...
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4 Foods That Throw off Your Hormonal Balance Red Meat. Red meat contains high amounts of saturated and hydrogenated fats which are considered...
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On keto, healthy fats options (such as avocado, butter, cheese, and bacon) will need to be eaten, as long as they are not saturated or trans fat....
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Whether the scale moves or not, losing inches is definitely a step in the right direction. It means the fat is burning. It means our body size is...
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