Intermittent fasting can provide many important health benefits, from improving your insulin/leptin sensitivity to helping your body more effectively. Joseph Mercola, Hoffman Estates, IL. 1,643,083 likes · 190,072 talking about this. I am an osteopathic physician who believes that proper nutrition. Health- Conscious Public Increasingly Embraces Ketogenic Diet. By Dr. Mercola. Your body is designed to have the metabolic flexibility to use both fat and glucose for fuel — not just one or the other. The reason conventional dietary advice has failed so miserably is because eating a high- carb diet for a long period of time results in the loss of this metabolic flexibility, making you unable to effectively burn fat for fuel. Last year, the British National Obesity Forum and the Public Health Collaboration issued a joint report based on the analysis of 4. In short, most people not only eat the wrong foods and too much of them, they also eat too frequently. Lately, the ketogenic diet has become increasingly popular, and its popularity is largely driven by the sheer number of success stories. Efficient Fat- Burning Is Crucial for Optimal Health and Longevity When your body is able to burn fat for fuel, your liver creates water- soluble fats called ketones that: Burn far more efficiently than carbs, thereby creating fewer reactive oxygen species (ROS) and secondary free radicals that can damage your cellular and mitochondrial cell membranes, proteins and DNA Decrease inflammation, as they are histone deacetylase (HDAC) inhibitors Mimic the life span- extending properties of calorie restriction, which includes improved glucose metabolism and reduced inflammation. Have a similar structure to branched- chain amino acids, thereby aiding the building of muscle mass and promoting longevity. Healthy dietary fats also play an important role in maintaining your body's electrical system — an area I've recently started delving deeper into. David Perlmutter, a leading natural medicine neurologist in the US, shares his insights about Alzheimer's disease. Your body is designed to have the metabolic flexibility to use both fat and glucose for fuel — not just one or the other. The reason conventional.All cellular membranes are made of fats, which act as insulators and are connected through a conductor. This arrangement sets up a biological capacitor to store electrons — but only if the fats are healthy. If you consume damaged fats, or worse, heated and hydrogenated oils, the fatty acids in your cell membranes become functionally impaired and have limited capacity to store body voltage, thus increasing the risk for disease. This is yet another reason why it is so vital to eat healthy fats. Conventional advice suggests attaining an ideal weight is a matter of balancing the calories you eat with your exercise, i. Tens of millions have failed to achieve long- term results following this advice. The real key to both weight management and optimal health is to properly feed your microbiome and mitochondria, and that requires eating fewer net carbs and more healthy fats and fiber. The contents of this article can be located here. If you're currently wondering what on earth ketosis even is, then you're in. This can be relatively easily achieved by following the principles outlined in my new book, . If your mitochondria are not functioning properly, your entire metabolism will be seriously impaired. I provide important details you need to understand to improve your mitochondrial health in the book. It is my sincere belief that this book has the potential to save many lives. More than half of all Americans struggle with chronic illness and 1 in 5 deaths in the U. S. It doesn't have to be this way, and my book details the way forward, out of chronic disease into optimal health. This is why we call the program a cyclical ketogenic diet. The Many Benefits of a Ketogenic Diet. The health benefits of this type of diet — which basically involves turning the conventional food pyramid upside- down, although there are several different variations on the ketogenic diet to choose from — include. In one study, obese subjects were given either a low- carb ketogenic diet or a low- fat diet. After 2. 4 weeks, the low- carb group lost nearly double the amount of weight than the low- fat group (2. Low- carb, high- fat diets also reduce hunger and carb cravings, thereby reducing your risk of overeating and weight gain. Once your body enters a state of nutritional ketosis, cancer cells are more susceptible to be removed by your body. In other words, ketones spare those branched- chain amino acids, leaving higher levels of them around, which promotes muscle mass. However, it is important to use a cyclical approach, otherwise your muscle mass will decrease. Research has demonstrated that diabetics who eat a low- carb ketogenic diet are able to significantly reduce their dependency on diabetes medication and may even reverse the condition. Lowering insulin resistance will also reduce your risk of Alzheimer's. Recent research strengthens the link between insulin resistance and dementia even further, particularly among those with existing heart disease. A fairly consistent effect seen in people on a ketogenic diet is that blood levels of leucine and other important structural proteins go up, allowing these proteins to perform a number of important signaling functions. As mentioned, ketones also mimic the life span- extending properties of calorie restriction. IGF- 1. This is one of the factors that regulate growth pathways and growth genes and is a major player in accelerated aging and cellular/intracellular regeneration and rejuvenation (autophagy and mitophagy). As noted in a recent study on this topic: 1. In addition, the metabolism of ketone bodies results in a more negative redox potential of the NADP antioxidant system, which is a terminal destructor of oxygen free radicals. Once you are able to burn fat as fuel, having a day or two each week where you eat more net carbs and protein is important, especially when you're doing strength training, to prevent sarcopenia. By periodically pulsing higher carb intakes, consuming, say, 1. The reason this situation can occur is because the primary function of insulin is not to drive sugar into the cell but to suppress the production of glucose by your liver (hepatic gluconeogenesis). Cycling in and out of nutritional ketosis will prevent this situation from occurring. Refeeding Phase Is Where the 'Magic' Takes Place Additionally, from a metabolic perspective, clearance of damaged cell and cell content occurs during the fasting phase (much in the same way exercise produces damage to your muscles) while the . This is when cells and tissues are rebuilt. As just one example, recent research shows fasting actually triggers the regeneration of the pancreas in both type 1 and type 2 diabetics. But again, these regenerative effects are largely triggered during the refeeding phase. If you don't pulse in and out of ketosis, you end up missing out on many of the benefits that occur during this rebuilding and rejuvenation phase. The rejuvenation that occurs during refeeding is also one of the reasons intermittent fasting is so beneficial. Put another way, the fasting phase helps your body clean out toxic debris, while the refeeding phase builds your body back up. The cycling can also make this type of diet easier to maintain. Yet another important factor is avoiding late- night eating. Feeding your body at a time when it needs the least amount of energy encourages cellular damage due to excess production of free radicals. For this reason, I suggest limiting your eating to breakfast and lunch — a . Eliminate packaged, processed foods. The emphasis is on real whole foods, plenty of healthy fats and as few net carbs (total carbs minus fiber) as possible. Monitor your nutrient ratios. As a general rule, you'll need to reduce your net carbs to 2. To make sure you're meeting your nutritional requirements and maintaining the ideal nutrient ratios, use a nutrient tracker such as www. Based on the personal parameters you enter, such as height, weight, body fat percentage and waist circumference, it will automatically calculate the ideal ratios of net carbs, protein and fats to put you into nutritional ketosis. Say Yes to More of These Fatty Foods. Selecting the right fats is crucial to your success on a cyclical ketogenic diet. One of the reasons many ended up experiencing health problems on the Atkins Diet was because no distinction was made between healthy and harmful fats. As a general rule, any fat found naturally in animal foods and plants is good for you. It's really the processed fats and vegetable oils used in processed foods and fried restaurant meals that wreak havoc and should, ideally, be eliminated altogether. That said, examples of high- quality healthy fats include. Use it cold) . Ketogenic diets are very effective for this, as is intermittent fasting and longer water fasts for those who are overweight. Switching from a high- carb diet to one high in healthy fat with adequate protein and low in net carbs helps rebalance your body's chemistry. A natural side effect of this is weight loss, and improved weight management once you're at an ideal weight. It's really important to understand that you will not get fat from eating healthy fat. Nor will you lose weight simply by eating fewer calories and exercising more. Obesity stems from eating a high- carb diet, which over time leads to an inability to burn fat for fuel — and exercise alone cannot correct this metabolic dysfunction. To correct it, you need to alter your nutrient ratios, making healthy fats the largest source of calories, not net carbs. Add just the amount of protein your body needs and no more, cut way back on net carbs and chances are you'll be amazed at the health improvements you will gain. Facebook. Wir verwenden Cookies, um Inhalte zu personalisieren, Werbeanzeigen ma. Wenn du auf unsere Webseite klickst oder hier navigierst, stimmst du der Erfassung von Informationen durch Cookies auf und au. Weitere Informationen zu unseren Cookies und dazu, wie du die Kontrolle dar.
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