Keto Means
Keto Means
Photo: Lukas
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”).
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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.
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Read More »You might think it's mostly sprinting, and higher intensity exercise that gets you into ketosis faster, but even long walks that get your heart rate moving can help you burn through your glycogen stores and reach ketosis!
One study showed untrained people performing moderate-high intensity exercise could deplete liver glycogen stores in just 118 minutes. Study participants who were moderate to well-trained took 153 minutes to deplete liver glycogen stores. [4] You might think it’s mostly sprinting, and higher intensity exercise that gets you into ketosis faster, but even long walks that get your heart rate moving can help you burn through your glycogen stores and reach ketosis! High-intensity interval training (HIIT) depletes glycogen stores faster and can speed up the adaptation phase. Research shows prolonged exercise and slow-paced endurance sports like jogging, swimming, and cycling support a ketotic state and push your body to use fat for fuel. Studies also show exercise and resistance training on keto increases fat burning and boosts muscle strength. All the more reason to exercise on keto!
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