Keto Means
Keto Means
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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”).
It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on...
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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.
It supports healthy skin. Cucumber water can help soothe your skin from the inside out. Staying hydrated helps your body to flush out toxins and...
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Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini,...
Read More »Men tend to gain weight until age 55, and then slowly start to lose it in the years that follow. This could be because men produce less testosterone after this age. Women, on the other hand, usually stop gaining weight once they hit age 65.
Weight loss is something many adults strive for. Most of us have looked in the mirror at some point and figured we could stand to lose a few pounds. Your doctor may have instructed you to lose weight for your health. But as we age, some of us might find that we’re losing weight without meaning to. Unintentional weight loss is a common issue in older adults. While there can be medical factors involved, there’s often no explanation for the pounds that simply slip away. About 25% of patients who are older adults experience unexplained weight loss of some kind. Weight Loss as You Age: What’s Normal and What’s Not? Normal weight loss. As you get older, you start to lose lean body mass like muscle and bone density. As early as age 30, our lean body mass starts to drop by a little over half a pound each year. You might not notice a change when you step on the scale, because the lean weight you lost is often replaced by fat. Men vs. women. Weight loss can be different for men and women. Men tend to gain weight until age 55, and then slowly start to lose it in the years that follow. This could be because men produce less testosterone after this age. Women, on the other hand, usually stop gaining weight once they hit age 65. Abnormal Weight Loss. After the age of 65, it’s typically normal to lose 0.2 to 0.4 pounds of body weight every year. Unintentional weight loss can be dangerous if you lose 5% or more of your body weight every 6-12 months.
"Start with adding carbs in at one meal per day. Try this for a few weeks and see how your body responds. If things are going well, add carbs into...
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Furthermore, since ketones are water-soluble and pass easily through cellular membranes, ketones will actually be a more accessible food source for...
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A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet. These compounds, called plant stanols or...
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You can't lose weight on 1200 calories a day because you're no longer in a calorie deficit. Your body has adapted to what it's been doing and...
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