wiki

User Tools

Site Tools

Trace:
diet:keto

Differences

This shows you the differences between two versions of the page.

Link to this comparison view

Both sides previous revisionPrevious revision
Next revision		Previous revision
diet:keto [2019/06/20 21:40] – vladdiet:keto [2024/10/30 23:50] (current) – external edit 127.0.0.1
Line 1: Line 1:
 +=====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 ===
Line 77: Line 99:
   * 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 substitutes =====
Line 87: Line 116:
  
 ===== 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.
Line 95: Line 144:
  
 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 =====
Line 106: Line 165:
 | 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.1561066820.txt.gz · Last modified: 2024/10/30 23:50 (external edit)

Page Tools

Except where otherwise noted, content on this wiki is licensed under the following license: CC Attribution-Share Alike 4.0 International
CC Attribution-Share Alike 4.0 International Donate Powered by PHP Valid HTML5 Valid CSS Driven by DokuWiki