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--- diet:keto [2019/06/21 04:32] – vlad
+++ diet: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 =====
 === Magnesium ===
@@ Line 77: / Line 99: @@
   * Sweet potatoes
   * 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 =====
@@ Line 98: / Line 127: @@
   * 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 ====
@@ Line 110: / Line 147: @@
 =====Alcohol=====
   - Alcohol has calories, and certain drinks have carbs.
-  * zero carb drinks :
+    * zero carb drinks:
-    * Vodka, whiskey, brandy, anything else that is pure distilled liquor
+      * Vodka, whiskey, brandy, anything else that is pure distilled liquor
-  * lower carb drinks :
+    * lower carb drinks :
-    * some wines, light beer
+      * some wines, light beer
-  * high carb: anything sugary
+    * 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/]]))
@@ Line 128: / Line 165: @@
 | bloating     | gut change               | probiotic, bone broth |
 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]]

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