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Weight Loss

  • Lose Weight Without Stims: Top 5 Non Stim Fat Burners

    It seems like everywhere you turn these days, a new fat burner pops up. With so many fat burners around that promise the moon, you should have it easy losing weight, right? Not exactly. This is especially true if you fall into the category of having a stimulant intolerance.

    But why does this matter? To many, stimulants are a dime a dozen.  Drinking several cups of caffeine laden coffee every daily is testament to just how trivial these are to the majority of people. In others, however, stimulant use could lead to dangerous alterations in catecholamine levels- natural chemicals produced by the body that help us cope with basic fight and flight responses.

    There may be many causes behind stimulant intolerance/ sensitivity, but genetics plays a huge role in this. There isn’t much that can be done to fight stimulant insensitivity except avoiding them in the first place.

    Which leads to the necessity of looking for non-stimulant fat burners that can help you accomplish your goal of losing some weight. But don’t worry- we’ve got you covered. Below we’ve curated the top 5 non stimulant burners that you can take advantage of.

    Carnitine

    Starting off the list with carnitine is deserving, as it is one of the most effective non-stim fat burners you have at your disposal. Carnitine is a naturally occurring amino acid in the form L-carnitine, but it can also be found in acetyl-L-carnitine supplemental form as well.

    So what is it that makes carnitine so useful for weight loss? Its ability to help shuttle fatty acids into the mitochondria[i]. It is here that these fats are oxidized to be used as fuel.

    Under normal circumstances, the utilization of these fatty acids is not substantial. However, under the influence of carnitine this can be increased. Coupled with a low carbohydrate diet it can help you dig into stored body fat.

    Garcinia Cambogia

    An underrated and underutilized tool in your non-stim fat burning arsenal, this plant that is native to South East Asia can help you lose more weight by having a supporting role. What this means is that it is not directly involved in fat loss, but rather, can help prevent the production and storage of new fat[ii] by one very important mechanism.

    This mechanism involves inhibition of an enzyme known as citrate lyase by hydroxy citric acid (HCA) the primary active constituent in garcinia Cambogia. This enzyme plays a large part in converting carbohydrates into fatty acids which are then subsequently stored in fat cells. Thus, by addressing multiple fronts while trying to lose weight, more comprehensive changes can be noticed.

    Alpha Lipoic Acid

    A compound naturally produced by the body, and obtained via the consumption of various meats, it is a potent anti-oxidant that can also help you reach your weight loss goals.

    To start with, alpha lipoic acid (ALA), can help suppress your appetite, a necessary pre-requisite of weight loss. All the fancy supplements aside, weight loss still revolves around the basic premise that you must expend more calories than you consume. Thus, some degree of caloric restriction is necessary.

    This is oftentimes the most difficult part of weight loss as hunger seeps in and sabotages your diet. Appetite suppressants can do a lot for helping you stay the course.

    Secondly, ALA possesses some unique nutrient partitioning properties, which is extremely useful for people with insulin resistance or poor insulin sensitivity.

    What this effect means is that if carbohydrates are consumed they are shuttled into muscle cells preferentially[iii] as opposed to fat cells. If you follow a targeted or cyclic ketogenic diet, this can be very useful for gaining muscle and simultaneously restricting/losing fat.

    Choline

    Choline is very well known by people looking for nootropics, since it can help to enhance memory and brain function, but turns out that it can also be very beneficial for weight loss.

    Found abundantly in eggs, choline can help increase the rates of fat oxidation in the liver[iv], but also possesses unique traits in that it can promote something known as “fat flushing” when combined with carnitine. Fat flushing refers to excretion of fatty acid molecules via the urine, as opposed to stool.

    Conjugated Linoleic Acid (CLA)

    CLA is no newcomer to the scene, having been around for quite a number of years. And yet, it is surprising that more people do not take advantage of all it brings to the table. For instance, supplemental CLA can help reduce appetite, enhance the usage of fatty acids for energy production, and can also inhibit the storage of new fat[v].

    All while also exerting an anti-catabolic effect that helps preserve muscle mass[vi] (especially in the older population).

    In Summary

    There are many other notable non-stimulant supplements that can assist with weight loss such as raspberry ketones, capsaicin, exogenous ketones and forskolin. You can also stack several of the aforementioned supplements together without tissue to experience greater synergistic fat loss.

    Just keep in mind that while supplements help to support your weight loss goals, it is imperative that you still work out consistently and follow sound nutritional principles.

    [i] Sahlin K. Boosting fat burning with carnitine: an old friend comes out from the shadow. J Physiol. 2011;589(Pt 7):1509-1510. doi:10.1113/jphysiol.2011.205815

    [ii] Chuah LO, Ho WY, Beh BK, Yeap SK. Updates on Antiobesity Effect of Garcinia Origin (-)-HCA. Evid Based Complement Alternat Med. 2013;2013:751658. doi:10.1155/2013/751658

    [iii] Burke DG, Chilibeck PD, Parise G, Tarnopolsky MA, Candow DG. Effect of alpha-lipoic acid combined with creatine monohydrate on human skeletal muscle creatine and phosphagen concentration. Int J Sport Nutr Exerc Metab. 2003;13(3):294-302. doi:10.1123/ijsnem.13.3.294

    [iv] Zhu J, Wu Y, Tang Q, Leng Y, Cai W. The effects of choline on hepatic lipid metabolism, mitochondrial function and antioxidative status in human hepatic C3A cells exposed to excessive energy substrates. Nutrients. 2014;6(7):2552-2571. Published 2014 Jul 9. doi:10.3390/nu6072552

    [v] Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen O. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. J Nutr. 2000;130(12):2943-2948. doi:10.1093/jn/130.12.2943

    [vi] Rahman M, Halade GV, El Jamali A, Fernandes G. Conjugated linoleic acid (CLA) prevents age-associated skeletal muscle loss. Biochem Biophys Res Commun. 2009;383(4):513-518. doi:10.1016/j.bbrc.2009.04.071

  • Keto Essentials: 5 Supplements That Will Support Ketosis in a BIG Way

    Making the switch to the ketogenic diet can seem like a gargantuan task at first. The first four weeks are generally the toughest, as your body gradually copes with hunger and cravings for carbohydrates. After the first four weeks it should be smooth sailing, right?

    Not exactly. While it is true that it gets easier the longer you are committed to it, new issues can arise. For instance, specific nutrient deficiencies. But don’t worry too much, we are here to help you with that.

    Take it in stride, and with the help of these supplements, your transition can be as seamless as possible.

    Super Greens Supplement

    There are many reasons why you should take a super greens supplement, regardless of if you are on a keto diet or not. If you are practicing keto, however, you need to take this much more seriously since there is a high likelihood that you have severely restricted your intake of fruits.

    Super greens not only contain greens, as the name may suggest, but oftentimes also included superfruits, and other superfoods, along with supporting vitamins and minerals. The range of vitamins and minerals can also help reduce symptoms of keto flu[i], often occurring as a result of the electrolyte depletion that occurs as water is flushed from the body.

    This way, apart from helping you meet your daily recommendation of fruits and vegetables, you can also take advantage of all the bioactive nutrients you would get from eating them as solid food.

    Keto Collagen Protein

    There is a reason keto collagen protein is often emphasized on the keto diets over other types of protein such as whey or casein, and that is owing to the rates of absorption. To be precise, we are referring to keto collagen, which is a blend of being chain triglycerides (MCT) and collagen, which acts as a buffer to slow down the speed of absorption of the amino acids.

    This slow, staggered release of amino acids is beneficial for allowing them to be used for recovery and healing, as opposed to conversion into glucose when a large surplus enters the blood at once. If you can’t get your hands on keto collagen, simply combine collagen protein powder and MCT oil or powder.

    Keep in mind- whey and other protein types are not explicitly off-limits on keto, but you need to use them much more strategically to not counter the benefits of dietary ketosis. Collagen protein is also not a complete protein, so you will need to ensure you are consuming other high quality sources of protein.

    MCT Oil

    A staple of ketogenic diets everywhere, MCT Oil (either purified C8 or from coconut oil) offers one of the most valuable fat sources available on the keto diet, as they can travel to the liver rapidly via hepatic circulation where they are converted into ketone bodies[ii].

    These ketone bodies are the body’s alternative energy source in the absence of glucose, and help to promote weight loss and balance energy needs.

    MCT Oil can also help you deal with feelings of hunger by suppressing your appetite[iii], and supporting mental clarity when you need it most.

    Dandelion

    Dandelion is regarded as a weed by many, but on a keto diet it can help you cope with one of the most embarrassing side effects – that of the digestive disturbances and diarrhoea that may occur.

    Dandelion acts to increase the secretion of bile acids by the gallbladder, which is critical for the digestion and absorption of fats. This can help reduce the incidence of gastric adverse effects, especially if using a C6 heavy oil.

    However, keep in mind that dandelion also possesses mild diuretic properties that can worsen electrolyte imbalances and dehydration if you’re not careful. This can easily be addressed with daily superfood powder consumption or a balanced multivitamin/multimineral supplement.

    Creatine

    Creatine should be considered the every man’s supplement. Whether you’re on keto or not, creatine has ergogenic effects on exercise performance, and can help alleviate some fatigue in the gym.

    In addition to this, creatine supports muscle cell volumization and glycogen saturation[iv], which will help you perform at a high intensity while working out.

    Initially, creatine can help to buffer the drop in performance experienced when transitioning from carbohydrates to fat for fuel, but in the longer term, the body becomes more efficient at gluconeogenesis and creatine’s effects become more predictable and look like those on a standard higher carb diet.

    In Summary

    There are other supplements that you can take as well which can help to enhance the ketogenic diet experience, such as exogenous ketones, Omega-3 fatty acids, branched-chain amino acids (BCAAs), glutamine, and even an electrolyte powder if your greens supplement does not contain enough of the necessary minerals.

    [i] DeFronzo RA, Goldberg M, Agus ZS. The effects of glucose and insulin on renal electrolyte transport. J Clin Invest. 1976;58(1):83-90. doi:10.1172/JCI108463

    [ii] St-Pierre V, Vandenberghe C, Lowry CM, et al. Plasma Ketone and Medium Chain Fatty Acid Response in Humans Consuming Different Medium Chain Triglycerides During a Metabolic Study Day. Front Nutr. 2019;6:46. Published 2019 Apr 16. doi:10.3389/fnut.2019.00046

    [iii] St-Onge MP, Mayrsohn B, O'Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014;68(10):1134-1140. doi:10.1038/ejcn.2014.145

    [iv] Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33. Published 2012 Jul 20. doi:10.1186/1550-2783-9-33

  • Spare Muscle while Incinerating Fat with BCAAs

    Whether this is your first time getting serious about weight loss, or your tenth time in the foray, one thing remains the same; calories count. Seemingly small and innocuous foods can have catastrophic caloric loads, making it extremely difficult for you to lose weight.

    Even the otherwise godly whey protein can cause problems as it relates to insulin control, leaving you in a rightful conundrum. Avoiding it should be the most obvious solution then, right? Not exactly.

    Protein is well-known to be the building block of muscle. Consume too little of it, and you can stand on the sidelines and watch as your precious gains whittle away. So what can you do?

    You can use a branched chain amino acid supplement, otherwise known as a BCAA supplement. Such supplements contains the 3 branched chain amino acids, 2:1:1 ratio of leucine, isoleucine and valine, usually in an ideal ratio of 2:1:1.

    These amino acids do not present any sort of noticeable caloric load, at least if consumed straight and without additives.

    Wondering what makes these BCAAs so special? We thought you’d never ask.

    BCAAs Help Preserve Muscle Mass

    One of the most dreaded things about a calorie restricted weight loss diet is the fact that along with the unwanted blubber, a lot of precious muscle can be lost in the process. This can be very bad if you’re not careful.

    The reason? Catabolism. On the opposite end of the spectrum from anabolism, catabolism is a destructive process. It fragments large molecules (such as muscle protein, glycogen and stored fat) into simpler ones such as amino acids, free fatty acid fragments and glucose.

    When you’re restricting calories, your body finds them where it needs to. Holding on to muscle is not a high priority if calories are scarce.

    This is why you use BCAAs. These amino acids bolster anabolism and can maintain a neutral to positive nitrogen balance, which is what you want to keep your gains. A study[i] published in The Journal of the International Society of Sports Nutrition in 2016 confirmed this, as it compared glucose to BCAA administration while calories were restricted.

    Supports Fat Loss

    One surprising benefit of BCAA supplementation during a cut phase is the fact that it can actually help you lose more fat. Much of this benefit comes about as a result of the leucine present in the combination, which may be augmented further if combined with glutamine, another important amino acid.

    Although the reasons for this aren’t fully understood, findings positively corroborate with the use of BCAAs[ii]. The effects, however, appear to be more noteworthy in overweight and obese subjects[iii], compared to those that are highly trained.

    Can Help Mitigate Muscle Soreness

    Muscle soreness is an unavoidable consequence of exercise. It signifies muscle breakdown, and if proper nutrition is implemented, recovery. Dealing with DOMS- delayed onset muscle soreness, takes two very important variables, namely rest, and nutrition.

    On a calorie restricted diet, the nutrition aspect is likely to suffer. The end result? Prolonged pain. BCAA supplementation can help promote recovery and in turn reduce DOMS duration[iv]. In short- muscle damage should be followed up with some sort of nutritional recovery protocol, or you’ll be spinning your wheels without getting anywhere.

    May Help Offset Fatigue

    Fatigue is very real on a calorie restricted diet. Reducing calories will inevitably cause metabolic changes, which may be more mental/psychological than actually physical. BCAAs are surprising in this regard.

    Much of their benefit here is owing to the fact that they compete with tryptophan for uptake in the brain, and subsequently lower serotonin levels. High serotonin levels are associated with exercise induced fatigue, something you are dealing with much more frequently when restricting calories consumed.

    In Summary

    BCAAs should be essential fare if you’re serious about maintaining your muscle mass with shredding fat. They are helpful on so many fronts that it simply is counterproductive to avoid them. Be sure to look for a product that contains the BCAAs in the ideal ratio mentioned, and avoid those with flavourings and additives.

    [i] Dudgeon, W.D., Kelley, E.P. & Scheett, T.P. In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet. J Int Soc Sports Nutr 13, 1 (2016). https://doi.org/10.1186/s12970-015-0112-9

    [ii] Stoppani J, Scheett T, Pena J, Rudolph C, Charlebois D. 2009 international society of sports nutrition conference and expo new orleans, la, USA. 14-15 june 2009. Abstracts. J Int Soc Sports Nutr. 2009;6 Suppl 1(Suppl 1):P1?P19. Published 2009 Jul 31. doi:10.1186/1550-2783-6-s1-p1

    [iii] Zemel MB, Bruckbauer A. Effects of a leucine and pyridoxine-containing nutraceutical on fat oxidation, and oxidative and inflammatory stress in overweight and obese subjects. Nutrients. 2012;4(6):529?541. doi:10.3390/nu4060529

    [iv] Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. J Int Soc Sports Nutr. 2012;9:20. Published 2012 Jul 12. doi:10.1186/1550-2783-9-20

  • Know the Dangers of Keto Diet Before You Try It

    Who hasn’t heard of the keto diet? Famous for its weight loss benefits, going keto is more popular now than it was a decade ago.

    While the ketogenic diet has been shown to be an effective tool for weight loss, performance enhancement, and cognitive health, most people aren’t getting the complete picture. Let’s review the dangers of keto diet that are not commonly addressed with a focus on what the science tells us.

    Long-Term Sustainability

    There is no denying that the ketogenic diet can promote a successful weight loss. Numerous studies have demonstrated how effective the keto diet is at triggering a higher level of fat burning while improving other cardiovascular risk factors such as blood pressure and heart rate.

    But the hallmark of weight loss success is not whether you can lose the weight; it’s all about whether or not you can keep it off and maintain your results. While the ketogenic diet may be effective for your initial weight loss, it might not be the best option for long-term weight management.

    One study placed obese subjects on the ketogenic diet for two years, and no other study has attempted this length of time yet. In fact, this study is the foundation for supposed long-term keto studies. This presents the bigger issue of not knowing what long-term health effects may appear when following the diet for five, ten, or twenty years.

    Researchers in another study pointed out that the keto diet might provide short term benefits in weight loss, but that it is not possible to successfully stay on the keto diet for a long period of time. This will inevitably result in weight lost becoming weight gained.

    Higher Risk of Mortality

    Followers of the ketogenic diet aren’t shy about exclaiming their love for the keto essentials: bacon, cheese, and steak. Unless you’re following a vegan or vegetarian-based ketogenic diet, the bulk of your calories will most likely come from animal sources. Studies suggest that those diets favoring animal proteins and fats over carbohydrate-based options may reduce life expectancy.

    One study followed subjects, tracking their dietary intake, beginning in 1987. For almost 30 years, researchers collected data and paid close attention to the relationship of diets with 30% or less in carbohydrate sources and diets with 70% of more coming from carbohydrates. Those on low-carb and high-carb diets had a higher rate of mortality than moderate-carb diets.

    One exception was low-carb diets that focused their protein and fat sources from plants including vegetables, nuts, seeds, and oils such as coconut oil. Those subjects who consumed more plant sources were found to have a longer life expectancy.

    Environmental Impact

    There is a lot of misinformation being spread when it comes to the impact of the keto diet on the environment. According to the United States-based EPA, cattle agriculture only accounts for 1.9% of global greenhouse gases. The majority of greenhouse gas emissions comes from transportation. With that said, depending on where and how you purchase your ketogenic grocery list, it is possible to have a higher carbon footprint.

    Take note of where your ketogenic choices are coming from. Meat and vegetables that are produced in other countries are going to require more fuel to reach you, contributing to greenhouse gas emissions. What’s more, depending on where they are produced, these international products may have hormones, fillers, and preservatives.

    Buy your keto groceries as local as you can in order to reduce the resources being used. You can visit local farmer’s markets or butchers, but confirm everything is grown on site, or no more than 25 miles away.

    Another way to reduce your carbon footprint on the ketogenic diet is to buy in-season produce only. While it’s tempting to buy whatever fruits and vegetables we want year round, those items are most likely coming from another country.

    Dangers of Keto Diet: Is Keto Right for You?

    The ketogenic diet has become a go-to resource for weight loss and with good reason: it works. Assuming you are able to properly enter and maintain a state of ketosis, the keto diet has been shown to promote a high level of fat loss, helping many achieve their weight loss goals.

    Through all the fanfare, many have unknowingly ignored a few serious concerns and dangers of keto diet including the reality of long-term sustainability, increased risk of mortality, and environmental damage.

    Have you tried the ketogenic diet? What was your experience? Let us know in the comments below!

    References

    1. Dashti HM, Mathew TC, Hussein T, et al. Long-term effects of a ketogenic diet in obese patients. Exp Clin Cardiol. 2004;9(3):200–205. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
    1. Masood W, Uppaluri KR. Ketogenic Diet. [Updated 2019 Mar 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
    1. Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Sep;3(9):e419-e428. doi: 10.1016/S2468-2667(18)30135-X. Epub 2018 Aug 17.
    1. “Sources of Greenhouse Gas Emissions.” EPA, Environmental Protection Agency, 13 Sept. 2019, www.epa.gov/ghgemissions/sources-greenhouse-gas-emissions.
  • The Keto Conundrum: Why Keto Dieting May Not Be Best For You

    If you’ve made the decision to start living a healthier life, chances are pretty high that you’ve encountered, or even embarked on the keto diet before. While on the surface the keto diet promises insurmountable weight loss and a healthier, sexy body, turns out it’s not all peaches and cream.

    In fact, you could be setting yourself up for a very difficult time, or even open up other complications; a can of worms you do not wish to encounter. But why is the keto diet not good for you? In this article we explore the many pitfalls lying in wait for you.

    More Protein Is Not Better

    As the keto diet goes, you are mandated to restrict carbohydrates significantly; often limiting total intake to 50g (but often less) daily. As a result, you consume more fat, but frequently, more protein as well. But therein lies the problem.

    While intentions may be good, protein has a way of affecting your carbohydrate bottom line without you ever realizing it, via a process known as gluconeogenesis[i]. What is this fancy named thing? Simply put, it is the body’s way of finding carbohydrates by converting other nutrients into this precious commodity.

    Protein (amino acids to be precise) is often targeted for this process, and could help explain to you why you are failing to see any amount of weight loss despite your most rigorous carb restriction protocols. Of course, you will have an exceedingly difficult time entering/ staying in ketosis when this occurs.

    It Fosters Eating Disorders

    Eating disorders are the dark shadows lingering beside many seemingly normal people, but waiting for an opportunity to rear its ugly head. While at its core the keto diet may be well-meaning, often times the unhealthy relationship it can foster with food plays into the hands of eating disorders.

    Just think of it; by villainizing an entire group of foods as evil, psychological changes occur that can forge compensatory disorders. It’s not uncommon for orthorexia[ii], anorexia or bulimia to develop as a result, causing a person to become socially withdrawn at the thought of having to eat in public. Body dysmorphic disorder also becomes rampant, with the afflicted unable to ever be satisfied with the way they look.

    Wouldn’t it be much easier, and better for the mind and body to have a healthy relationship with good food instead?

    It’s The Original Fad Diet

    A fad diet is one which by definition gains extreme popularity over a short period of time, making promises of extreme weight loss or otherwise, and without the investment of any significant commitment. This is exactly why the majority of people that ever embark on the keto diet also drop out within a few weeks.

    It is extremely unsustainable. Yes, you will probably notice a reduction of body weight after stepping on the scale shortly after starting keto, but that initial excitement is short lived once you appreciate the fact that it is virtually all water weight.

    In turn, it contributes to the development of a yo-yo dieting pattern, one that is much more detrimental to your health than staying overweight from the inception (arguably). Yo-yo dieting causing negative adaptations ranging from your body becoming more receptive to storing fat (following a period of carb deprivation), to becoming less efficient at knowing when you have had enough to eat (leptin resistance).

    That, and the fact that heart disease and diabetes risk go up[iii] also paint a bleak picture why you shouldn’t jump into the keto diet just for the “fun of it”.

    It Can Be Downright Dangerous

    Not to burst your bubble here, but there is a reason why advocates of diet “training” always add the disclaimer to consult your doctor first, and that is because there is the very real risk of danger if you’re not careful.

    In the case of the keto diet, the risk is greatest to diabetics, which is a pity since it may seem so promising looking at it theoretically. However, diabetic ketoacidosis (DKA) - not to be confused with dietary ketosis, can be hard to distinguish by the untrained eye, and can lead to coma and death.

    DKA occurs when hyperglycaemia (high blood glucose) is present, but the body still proceeds to make ketones since insulin levels are low[iv] and unable to remove sugar from circulation. In turn, blood acidity rises as ketones accumulate (ketones are acidic), and a coma can result.

    Other people that should stay away (unless specifically advised by a healthcare professional) from keto include women who are pregnant or breastfeeding, and anyone with a gallbladder disorder or had their gallbladder removed.

    Does The Keto Diet Have A Future?

    Now that you’ve understood some of the real issues that plague the keto diet, it is also important to understand that there is a place for it in the lives of some people.

    For instance, there has been research done on it since the 1920’s that demonstrate mixed results when it comes to management of epilepsy[v]. It was able to reduce seizure frequency in adults and children alike who were not responsive to conventional medical therapy, in approximately 50% of cases.

    The keto diet may also act as a dietary adjuvant when receiving chemotherapy, as starving cancer cells of glucose may promote their death, even though there is also evidence that such cells can adapt to using ketones, too.

    In addition to these, there is limited scope in it helping to deal with neurological disorders including Alzheimer’s and Parkinson’s disease, and even ADHD management.

    In Summary

    The keto diet, as you can see, it not something that you should toy with because numerous adverts on TV tout it as the next big weight loss trend. It has real-life implications that are often realized a little too late.

    It is a much better long term plan to instead adapt a healthier lifestyle that includes wholesome foods from all the macronutrient groups, and not open the Pandora’s Box that is the keto diet.

    References:

    [i] Margriet AB Veldhorst, Margriet S Westerterp-Plantenga, Klaas R Westerterp, Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet, The American Journal of Clinical Nutrition, Volume 90, Issue 3, September 2009, Pages 519–526, https://doi.org/10.3945/ajcn.2009.27834

    [ii] Nevin SM, Vartanian LR. The stigma of clean dieting and orthorexia nervosa. J Eat Disord. 2017;5:37. Published 2017 Aug 25. doi:10.1186/s40337-017-0168-9

    [iii] Strohacker K, Carpenter KC, McFarlin BK. Consequences of Weight Cycling: An Increase in Disease Risk?. Int J Exerc Sci. 2009;2(3):191–201.

    [iv] Yehuda Handelsman, Robert R. Henry, Zachary T. Bloomgarden, Sam Dagogo-Jack, Ralph A. DeFronzo, Daniel Einhorn, Ele Ferrannini, Vivian A. Fonseca, Alan J. Garber, George Grunberger, Derek LeRoith, Guillermo E. Umpierrez, and Matthew R. Weir (2016) AMERICAN ASSOCIATION OF CLINICAL ENDOCRINOLOGISTS AND AMERICAN COLLEGE OF ENDOCRINOLOGY POSITION STATEMENT ON THE ASSOCIATION OF SGLT-2 INHIBITORS AND DIABETIC KETOACIDOSIS. Endocrine Practice: June 2016, Vol. 22, No. 6, pp. 753-762.

    https://doi.org/10.4158/EP161292.PS

    [v] D'Andrea Meira I, Romão TT, Pires do Prado HJ, Krüger LT, Pires MEP, da Conceição PO. Ketogenic Diet and Epilepsy: What We Know So Far. Front Neurosci. 2019;13:5. Published 2019 Jan 29. doi:10.3389/fnins.2019.00005

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