Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 115 views

    Ifct2017 Github Io/read

    Uploaded by

    Subhajit Sahu
    The ketogenic diet is a low carb, high fat diet that puts the body into a state of ketosis where fat is used as the primary energy source instead of carbs. When carb intake is lowered, insulin levels drop, allowing fat to be released from cells and used for energy. This increases satiety and provides many health benefits. The diet involves limiting carbs to 20g daily, eating a high fat ratio of 70% fat, 20% protein, and 5% carbs, and intermittent fasting to reach and maintain ketosis.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Ifct2017 Github Io/read

    Uploaded by

    Subhajit Sahu
    115 views5 pages
    The ketogenic diet is a low carb, high fat diet that puts the body into a state of ketosis where fat is used as the primary energy source instead of carbs. When carb intake is lowered, insulin levels drop, allowing fat to be released from cells and used for energy. This increases satiety and provides many health benefits. The diet involves limiting carbs to 20g daily, eating a high fat ratio of 70% fat, 20% protein, and 5% carbs, and intermittent fasting to reach and maintain ketosis.

    Original Description:

    Website: https://ifct2017.github.io

    Original Title

    ifct2017.github.io/read

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The ketogenic diet is a low carb, high fat diet that puts the body into a state of ketosis where fat is used as the primary energy source instead of carbs. When carb intake is lowered, insulin levels drop, allowing fat to be released from cells and used for energy. This increases satiety and provides many health benefits. The diet involves limiting carbs to 20g daily, eating a high fat ratio of 70% fat, 20% protein, and 5% carbs, and intermittent fasting to reach and maintain ketosis.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    115 views5 pages

    Ifct2017 Github Io/read

    Uploaded by

    Subhajit Sahu
    The ketogenic diet is a low carb, high fat diet that puts the body into a state of ketosis where fat is used as the primary energy source instead of carbs. When carb intake is lowered, insulin levels drop, allowing fat to be released from cells and used for energy. This increases satiety and provides many health benefits. The diet involves limiting carbs to 20g daily, eating a high fat ratio of 70% fat, 20% protein, and 5% carbs, and intermittent fasting to reach and maintain ketosis.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    Ketogenic Diet

    The Ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into
    a metabolic state known as ketosis. In this state, the liver breaks down fat producing ketones
    which become the main energy source for the body.

    When you eat carbs, the blood sugar rises, causing hormone insulin to be released. This
    hormone commands body cells to either use glucose, or store it as fat. It also decreases
    leptin response and prevents fat cells from being used, leading to more hunger after meal.
    Regular high carb consumption thus means more hunger, insulin resistance and obesity.

    When you lower your carb intake, blood sugar drops, which in turn lowers insulin levels. This
    allows fat cells to enter the bloodstream and head to the liver. Satiety is also increased due
    to proper leptin response, making you feel full. When your body is producing optimal ketone
    levels you begin to notice many health, weight loss, physical and mental performance
    benefits.

    Ketogenic diet based around the premise that our body was designed to run more efficiently
    as a fat burner than a sugar burner.

    Getting Started
    To reach ketosis, cut out all processed foods, sugar and initially limit carbs to 20g daily. The
    general ratio is 70% fat, 20% protein, and 5% carbohydrates. Ketones are excreted through
    urine, so take enough salt and water to keep yourself hydrated. Consider eating only in an
    8hr period (intermittent fasting), and add exercise to your daily routine. Reduced hunger and
    increased energy is a sign that you are in ketosis.

    Foods to eat include fatty nuts like walnut, almond, cashew, pistachio, groundnut, gingelly;
    high fat dairy like full fat milk, cream, curd, cheese, butter, paneer; cooking oils like coconut,
    mustard, soya bean, rice bran, sunflower; spices like fenugreek mustard cumin ajwain and
    coriander seeds, turmeric, cloves, pepper, cardamom, curry mint and coriander leaves,
    ginger, garlic, onion, chilli; fibre and nutrient rich leafy vegetables like agathi, amaranth,
    drumstick, spinach, fenugreek, mustard, rumex, bathua, pak choi, basella, lettuce, radish,
    cauliflower, cress, beet, pumpkin; fibrous legumes like red bengal and green grams, soya
    and field beans, rajma, dry peas, lentils; low carb vegetables like cucumber, bitter bottle
    ridge snake and pointed gourds, drumstick, coccinia, cauliflower, cabbage, tomato, ladies
    finger, brinjal, beans, peas, capsicum, banana flower, raw jackfruit; high fibre cereals like
    barley, bajra, atta, ragi, jowar, amaranth seed, brown rice; low carb fruits like palm, avocado,
    amla, lemon, jamun, tamarind, mosambi, orange, bael, coconut, papaya, guava, banana,
    apple, pear, custard apple, muskmelon, and occasionally watermelon, jackfruit, litchi, sapota,
    pomegranate, grapes, mango, apricot, unprocessed dates. If you are non-vegetarian then
    include egg, rohu, salmon, hilsa, vela meen, prawn, crab, chicken and goat liver, chicken
    meat.

    References

    Lectures (What I've Learned):


    - The Story of Fat: Why we were Wrong about Health
    - Why we get Fat AND Hungry | (Biology of Weight Gain & Low-Carb)
    - Food Industry's Secret Weapon (WHY Sugar is addictive & in 80% of Food)
    - WHY Sugar is as Bad as Alcohol (Fructose, The Liver Toxin)
    - Do Calories Matter? Is a Calorie a Calorie? (Science of Weight Gain)
    - Is Ketosis Dangerous? (Science of Fasting & Low Carb Keto)
    - Salt: Are you getting Enough? (More Sodium & Health)
    - WHY Low Salt Stresses the Body (Sodium, Hormones & Potassium)
    - Low Sodium's link to Fat Gain & Insulin Resistance (Salt vs. Sugar)
    - Why is it so Easy to be Thin in Japan?
    - Is Gluten that bad for your health? | The Science
    - How the Gut Microbiome affects the Brain and Mind
    - Why are people so Healthy in Japan?
    - Low Carb & Keto: What about Cholesterol?
    - Why Drink Butter Coffee? The Science of Bulletproof Coffee
    - Why are we still Counting Calories? (History vs. Science)
    Lectures (High Intensity Health):
    - Ketogenic Diet & Heart Health--New Research Updates by Sarah Hallberg, MD
    - Leptin & Insulin Resistance Balancing Tips w/ Jason Fung, MD
    - Blood Sugar & Insulin Balance (beyond diet) w/ Jody Stanislaw, ND
    - Methylation, Fat Adaptation & Your Metabolism w/ Ben Lynch, ND
    - Burn Fat, Not Sugar w/ Ted Naiman, MD
    - Fatty Liver & Keto Adaptation + Gut Health w/ Lyn Patrick, ND
    - How the Keto Diet Works w/ Dom D'Agostino, PhD
    - Insulin, Brown Fat & Ketones w/ Benjamin Bikman, PhD
    - Gut Health & Keto Diets- Endotoxemia and Bacterial Diversity w/ Tommy Wood, MD PhD
    - High Salt Diets & Athletic Performance w/ Dr. James Dinicolantonio
    - Ketogenic Diet, Cancer Metabolism & The Warburg Effect w/ Angela Poff, PhD
    - Fat Adapted Athletes Perform Better w/ Cate Shanahan, MD
    - Ketogenic Diets & Genetic Expression w/ Lucia Aronica, PhD
    - Ketogenic Diet Explained w/ Jong Rho, MD
    - Keto Diet & Gut Bacteria w/ David Perlmutter, MD
    - Brain Mapping, Ketogenic Diet & Nutrition w/ Jan Venter, MD
    Documentaries:
    - "Fed Up" by Stephanie Soechtig
    - "The Fifth Estate - The Secrets of Sugar" by CBC
    - "That Sugar Film" by Damon Gameau
    - "Sugar: The Bitter Truth" by Dr. Robert Lustig
    - "Fat Head" by Tom Naughton
    - "Carb-Loaded: A Culture Dying to Eat" by Lathe Poland.
    Books:
    - "Good Calories, Bad Calories" by Gary Taube
    - "Why we get fat" by Gary Taube
    - "Fat Chance" by Robert Lustig
    - "The Calorie Myth" by Jonathan Bailor
    - “The Great Cholesterol Myth”, by Dr. Johnny Bowden & Dr. Stephen Sinatra
    - "The Salt Fix" by Dr. James DiNicolantonio
    - "Gluten Freedom" by Alessio Fasano
    - "Toxic Staple" by Anne Sarkisian
    - "Grain Brain" by David Perlmutter
    - "The Good Gut" by Justin and Erica Sonnenburg
    - "Missing Microbes" By Martin Blaser
    - "Brain Maker" By David Perlmutter
    Blogs: Keto Dash, Diet Doctor, Ruled, Healthline, Perfect Keto, Dr. Axe, Harvard, Shape.

    Essential Nutrients
    Essential nutrients cannot be synthesized in your body, and must be obtained from diet.
    These include 9 amino acids, 2 fatty acids, 13 vitamins, and 15 minerals. Conditionally
    essential nutrients are produced only in limited quantities, and thus mentioned below too.
    Whether you are following the Ketogenic diet or not, make sure not to miss out any of these
    nutrients.

    Amino Acids:
    - Phenylalanine: red gram, (dal, whole, tender fresh)
    - Valine: jambu fruit, jack fruit, bottle gourd, bitter gourd, egg, brown rice
    - Threonine: egg, goat liver, mangosteen
    - Tryptophan: turmeric, sweet potato, hilsa, dates, agathi leaves
    - Methionine: egg
    - Leucine: maize, jowar, varagu, milk, khoa, paneer
    - Isoleucine: milk, gingelly, pomfret, jack fruit
    - Lysine: chicken (liver, thigh, wing)
    - Histidine: banana, egg yolk

    Fatty acids:
    - Linoleic acid: safflower, sunflower, soyabean, gingelly, ricebran
    - α-Linolenic acid: mustard oil, walnut, soyabean oil, soyabean
    - Docosahexaenoic acid: salmon, vela meen
    - Arachidonic acid: egg
    - Eicosapentaenoic Acid: hilsa

    Vitamins:
    - A: liver, egg yolk, drumstick, fenugreek, amaranth
    - B1: pistachio, poppy, red gram, cashew, soyabean
    - B2: chilli, palm, drumstick leaves, mustard, agathi
    - B3: groundnut, chicken breast
    - B5: chicken liver, black gram, egg
    - B6: rohu, tiger prawns, crab
    - B7: hilsa, crab, prawn
    - B9: chicken liver, rajmah, soyabean
    - B12: ?
    - C: amla, guava, capsicum
    - D2: gingelly, soyabean, amaranth
    - D3: egg yolk
    - E1: pistachio, almond, walnut, coconut, cashew
    - E2: cardamom, guava, agathi, turmeric
    - K1: drumstick leaves, amaranth, drumstick, spinach
    - K2: prawn, egg

    Minerals:
    - Sodium: prawn, crab, egg
    - Magnesium: cumin, gingelly, coriander, amaranth seed, almond, cashew
    - Potassium: turmeric, chilli, soyabean, pepper, red gram, rajmah
    - Calcium: gingelly, agathi, cumin, coriander, khoa, paneer
    - Molybdenum: apple, bael, yellow lentil, green gram
    - Manganese: cloves, cardamom, pepper, amaranth seed, mustard, cumin, ginger
    - Iron: turmeric, cumin, coriander, gingelly
    - Cobalt: bael, apple, amaranth seed. Soyabean, turmeric
    - Nickel: apple, cashew, amaranth, walnut, rajmah
    - Copper: cashew, gingelly, pepper, walnut, rajmah
    - Zinc: gingelly, cashew, cardamom, cumin
    - Selenium: mustard seeds, crab

    You might also like