High protein keto diet
Intermittent fasting (IF)
Medium chaintryglycerides (mct)
NSV (non-scale victory)
Standard keto diet
Targeted Keto diet
Type 1 DIABETES
Type 2 DIABETES
The ketogenic diet is a fairly simple approach to eating healthy foods that are low carb, high fat, and moderate protein. The lack of carbs forces your body to burn fat rather than glucose to produce energy. The result is ketone production, increased energy, and improved mental clarity, along with a myriad of other health benefits.
Autophagy is a cycle in the body that destroys old, damaged cells and recycles any remaining valuable parts. Translated from Greek as 'to eat one's self' autophagy is responsible for killing diseased cells and getting them out of the body.
Autophagy is relevant to keto because carb-restriction promotes macroautophagy that protects the brain and is thought to help prevent Alzheimer's and memory problems.
Autophagy is also closely associated with intermittent fasting because fasting prevents weaker or damaged cells from feeding, leading to their termination and rebirth at a faster rate.
SEE ALSO INTERMITTENT FASTING
Beta-hydroxyburate, also known as BHB, is one of the ketones created during the ketogenic process. BHB is the most important of the ketones created during ketosis because it makes up three quarters of the ketones produced and is the most efficient ketone for use in making energy and feeding the brain.
BHB is derived from another keto produced by the liver during ketosis, Acetoacetate (AcAc), which creates 2 versions of BHB. D-BHB is created in higher amounts and is used for energy, and is responsible for the antiaging effects of ketones as your body’s fuel. L-BHB is a ketone produced in lower quantities and it’s used to help in the synthesis of the fatty acids you eat.
BHB is what you’re aiming for on keto, and it’s the ketone being measured when you use a blood ketone meter.
SEE ALSO KETONES
A carbohydrate is any part of food -mainly sugars or starches- that is metabolized by the body into sugar and turned into glucose for fuel. Carbohydrates are one of the 3 major macronutrients and the only one the human body can live without. The basis for of the keto diet is the severe restriction of carbs to stop the production of glucose for bodily energy.
SEE ALSO GLUCOSE
CYCLICAL KETO DIET:
Cyclical Keto is a version of the keto diet that is primarily used by performance athletes who are working to gain endurance or strength and muscle mass.
For this version of keto, the diet runs on a 7-day cycle. The first 2 days have no carb restriction and healthy carbs are consumed in higher quantities. The remaining 5 days of the week are spent eating low-carb and getting into ketosis as the higher intensity endurance or strength workout burns off the carbohydrate surplus.
Cyclical keto is not for beginners to the keto diet nor for those new to high intensity training.
SEE TARGETED KETO
Electrolytes are minerals that produce an electrical charge when mixed in water. Sodium, Potassium, Magnesium, Calcium, Chloride, Hydrogen carbonate, and Hydrogen phosphate are all electrolytes that we get from food.
Because our brain uses electrical signals to communicate with out muscles, it is imperative that our systems have the electrolyte balance to make sure those signals get through.
Keto requires a special attention to electrolytes as keto acts as a diuretic and electrolytes are easily lost through urination. Not paying attention to electrolyte balance on keto can result in muscle fatigue and the symptoms of the dreaded keto flu.
SEE ALSO KETO FLU
Endogenous ketones are the ketones created by your body for its energy and ketogenic processes. These ketones are metabolized by the liver and come from the fatty acids you eat. But ketones can only be created in high enough levels to be used as fuel when glucose has left the blood in sufficient amounts. If glucose stores are burned off and fatty acids are nutritionally available, your liver will switch over to making endogenous ketones for fuel.
Exogenous ketones, simply translated, are ketones that are made outside the body. These ketones are created externally, similar to daily vitamin pills, and taken in the form of a supplement to give your body a boost of ketones for energy and to assist the processes of ketosis. Because they are already formed ketones, they work faster in your body than the normal process of metabolizing ketones from the fatty acids you eat.
Fasting is the choice to abstain from eating for a given period of time. Fasting restricts calories and nutrients, and can have many positive health results, including starving diseases and kick-starting weight loss.
Many people use fasting as a way to get into ketosis quicker and force their body to burn off excess glucose at a higher rate, leaving their system and liver primed to begin ketone production.
Fat is the falsely vilified macronutrient that serves as the source for your body's new ketone-fueled energy when on the keto diet. On keto, healthy fats comprise up to 70% of your daily nutrition. Fat is our friend