Critical Ketogenic Diet Tips. Critical Ketogenic Diet Tips A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. Consume Enough Good Salts: We are told in our society that it is important to reduce our sodium intake. Insulin effects our kidneys in such a way to retain sodium which can lead to a higher sodium/potassium ratio (3, 4). When we are on a low carbohydrate, ketogenic diet, we have lower insulin levels and therefore our kidneys excrete more sodium which can lead to a lower sodium/potassium ratio and a greater need for sodium in the diet. On a low- carb diet you should look to get an additional 3- 5 grams of sodium from natural foods and through the use of a pink salt like Himalayan sea salt. Improve Your Bowel Motility: Constipation is one of the biggest challenges people have on a ketogenic diet. Constipation is often due to one of the following: Pre- existing struggles with constipation due to small intestinal bacterial overgrowth (SIBO) or Candida overgrowth. Not consuming enough fibrous vegetables & fermented foods, drinks and tonics. Dehydration. Inadequate electrolyte consumption (sodium, potassium, calcium and magnesium in particular)Chronic stress which shuts down the gastrocolic contractions. To remedy this, I recommend correcting bacterial or yeast overgrowth issues, consuming fermented foods if tolerable such as kimchi, sauerkraut, coconut water kefir, etc. Don’t Eat Too Much Protein: Many people doing a ketogenic diet consume too much protein. Use MCT Oil Whenever Possible: Using a high quality medium chain triglyceride (MCT) oil is perhaps the most important thing one can do to get into ketosis and maintain it. Keep Stress Down: Chronic stress will shut down your ability to be and stay in ketosis. Improve Your Sleep: If you are sleeping poorly, you will elevate stress hormones and cause blood sugar dysregulatory problems. Krilanovich NJ. Benefits of ketogenic diets. Am J Clin Nutr. 2. Jan; 8. 5(1): 2. 38- 9; author reply 2. ![]() PMID: 1. 72. 09. 20. Manninen AH. Metabolic Effects of the Very- Low- Carbohydrate Diets: Misunderstood “Villains” of Human Metabolism. Journal of the International Society of Sports Nutrition. Friedberg CE, van Buren M, Bijlsma JA, Koomans HA. Insulin increases sodium reabsorption in diluting segment in humans: evidence for indirect mediation through hypokalemia. Aug; 4. 0(2): 2. 51- 6. PMID: 1. 94. 27. 73. ![]() De. Fronzo RA, Cooke CR, Andres R, Faloona GR, Davis PJ. The effect of insulin on renal handling of sodium, potassium, calcium, and phosphate in man. J Clin Invest. 1. Apr; 5. 5(4): 8. 45- 5. PMID: 1. 12. 07. 86. Ren JM, Semenkovich CF, Gulve EA, Gao J, Holloszy JO. Exercise induces rapid increases in GLUT4 expression, glucose transport capacity, and insulin- stimulated glycogen storage in muscle. A frequent concern that comes up for some people when I talk about following a very low-carb Paleo diet is whether ketosis, ketones or a ketogenic diet are dangerous. The Ketogenic Diet: Does it live up to the hype? The pros, the cons, and the facts about this not-so-new diet craze.
J Biol Chem. 1. 99. May 2. 0; 2. 69(2. PMID: 8. 18. 20. 45. Richter EA, Hargreaves M. Exercise, GLUT4, and skeletal muscle glucose uptake. Physiol Rev. 2. 01. Jul; 9. 3(3): 9. 93- 1. PMID: 2. 38. 99. 56. Brooks K, Carter J. Overtraining, Exercise, and Adrenal Insufficiency. Want to lose weight? Here I share 10 Tips For Getting Into Nutritional Ketosis For Weight Loss. It can be a very powerful way to lose weight without hunger.Journal of novel physiotherapies. Manninen AH. Very- low- carbohydrate diets and preservation of muscle mass. Nutrition & Metabolism. Liu YM, Wang HS. Medium- chain triglyceride ketogenic diet, an effective treatment for drug- resistant epilepsy and a comparison with other ketogenic diets. Jan- Feb; 3. 6(1): 9- 1. PMID: 2. 35. 15. 14. Page KA, Williamson A, Yu N, et al. Medium- Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia.
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