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diet:keto [2019/06/20 21:34] – vladdiet:keto [2024/10/30 23:50] (current) – external edit 127.0.0.1
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 +=====Fats=====
 +==== Omega-3 & Omega-6 ====
 +Both are necessary, however it is important to keep proper balance. Too much Omega-6 in relation to Omega-3 is probably bad. Best to keep to 4:1 to 3:1. Some western diets are as bad as 16:1.
 +{{:diet:fatty-acid-breakdown-of-different-fats.jpg?580|}}
 +
 +Too much Omega-3 is bad as well
 +
 +=== Symptoms ===
 +== Low Omega-3 ==
 +Lowered eyesight, muscular fatigue, numbness of extremities. Stunted growth in children. Depression.
 +== Low Omega-6 ==
 +Eczema, hair loss
 +==Low Omega-9==
 +Fatigue, poor digestion, constipation, dry skin and hair, brittle nails.
 +==== Omega-9 ====
 +Omega-9 is better metabolized by the body
 +====Cholesterol====
 +Important for creation of hormones, both sexual and stress (estrogen, testosterone, progesterone; cortisol, aldosteron), vitamin D, bile. Also important for serotonin production.
 +
 +Low levels of cholesterol lead to Alzheimer.
 +
 +
 ===== Minerals ===== ===== Minerals =====
 === Magnesium === === Magnesium ===
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   * Sweet potatoes   * Sweet potatoes
   * Raspberries(([[https://kidneystones.uchicago.edu/how-to-eat-a-low-oxalate-diet/]]))   * Raspberries(([[https://kidneystones.uchicago.edu/how-to-eat-a-low-oxalate-diet/]]))
 +=== Phytates and lectins ===
 +== side effects ==
 + Legumes have high levels of antinutrients including lectins and phytates, both of which can increase intestinal permeability, also called leaky gut (([[https://www.cleaneatingkitchen.com/vegan-diet-dangers-health/]]))
 +== Foods ==
 +  * Legumes (beans, peanuts, etc)
 +  * Lectins are also found in tomatoes, cucumbers
 +
 +
 +===== Sugar substitutes =====
 +==== Sugar Alcohols ====
 +These are carbs that don't exactly get metabolized by the body and end up being excreted with urine
 +  * **Erythritol** is almost completely excreted in your urine, does not affect blood sugar, has very little calories and also is less likely to cause adverse intestinal symptoms [2], making it a perfect sugar substitute for keto desserts.
 +  * **Xylitol’s** sweetness is very close to that of sugar but, because of its relatively low glycemic index, it does not affect blood sugar levels greatly. It can help with dental health, may help promote good bacteria in the gut, and has also been linked to increased collagen production [2]. However, it can cause gastric distress, so if you’re considering it for keto desserts or to sweeten a cup of tea it should be used sparingly (it is also extremely toxic for dogs and can be lethal).
 +  * [BAD!]**Maltitol** is also very similar to sugar but with half the calories. The problem is it has a quite a high glycemic index, which means it can cause spikes in blood sugar levels [3]. For this reason, it is not recommended. (([[https://www.kissmyketo.com/blogs/faq_keto-food-nutrition/what-about-sugar-alcohols-on-keto]]))
 +
  
 ===== Foods ===== ===== Foods =====
 +
 +==== Keto friendly veggies ====
 +  * Asparagus: Low carb, lots of minerals, prebiotic fiber. Phytonutrients
 +  * Cabbage: low carb, good sulphur, prebiotic fiber
 +  * Broccoli: omega-3, minerals, phytonutrients
 +  * Kale: Low Carb, omega-3, phytonutrients
 +  * Celery: low carb
 +  * Cucumbers
 +  * Brussels sprouts: omega-3, vitamins, minerals, low carb
 +  * Olives: vitamins, minerals, fats? (([[https://www.youtube.com/watch?v=UsXlwieBp8I]]))
 +  * Coconut!!
 +==== Fruits/Berries ====
 +  * Blackberries
 +  * Raspberries
 +  * Avocado
 +  * stawberries
 +  * tomato
 +  * Lemons (([[https://www.health24.com/Diet-and-nutrition/Healthy-foods/8-fruits-you-can-actually-eat-on-the-keto-diet-20180709]]))
 + 
 +
 ==== Cheese ==== ==== Cheese ====
 What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance. What’s more, aged, hard cheeses are naturally low in lactose, making them easier to digest for people with lactose intolerance.
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 Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke and type 2 diabetes (9Trusted Source). [[https://www.healthline.com/nutrition/15-calcium-rich-foods#section2]] Another study found that eating cheese daily was linked to a lower risk of metabolic syndrome, which raises your risk of heart disease, stroke and type 2 diabetes (9Trusted Source). [[https://www.healthline.com/nutrition/15-calcium-rich-foods#section2]]
 +
 +=====Alcohol=====
 +  - Alcohol has calories, and certain drinks have carbs. 
 +    * zero carb drinks:
 +      * Vodka, whiskey, brandy, anything else that is pure distilled liquor
 +    * lower carb drinks :
 +      * some wines, light beer
 +    * high carb: anything sugary, malt beer
 +  - Alcohol tolerance will be lower on keto. Carbs absorb alcohol and moderate its metabolism. Low carb will lead to higher BAC, but will leave the system sooner. 
 +  - Alcohol is energy, but cannot be stored. Therefore alcohol energy will be processed first and foremost. Everything else will be on hold, including keto. (([[https://www.therecoveryvillage.com/alcohol-abuse/alcohol-and-ketosis/]])) 
  
 ===== Possible side effects during transition ===== ===== Possible side effects during transition =====
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 | bloating     | gut change               | probiotic, bone broth | | bloating     | gut change               | probiotic, bone broth |
 Source: (([[https://www.youtube.com/watch?v=bySVS8aDFNI]])) Source: (([[https://www.youtube.com/watch?v=bySVS8aDFNI]]))
 +
 +=====Measuring=====
 +[[https://keto-mojo.com/|Keto-Mojo]]
 +
 +=====Other=====
 +[[https://chriskresser.com/red-meat-cancer-again-will-it-ever-stop/|On red meat cancer risk]]
  
diet/keto.1561066487.txt.gz · Last modified: 2024/10/30 23:50 (external edit)

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