Ketogenic-diet on Seafood

 How seafood perform in a ketogenic diet?

Fishes and other seafood is somehow most popular choice for the ketogenic diet and in some

areas and some parts particularly coastal areas its almost first choice, they have very good

quality of proteins and also fats, apart from these two most of the times they are almost zero

as for as carbohydrates is concerned 

Fishes and other seafood are full of vitamins, and minerals including the rare ones such as

selenium, but some things which are very worrying is the contamination of mercury, arsenic

and other toxins, because of very high pollution in seas, and to that matter even in rivers and 

ponds this all makes it more difficult if we think to use them in the ketogenic diet, as it is very 

highly regulated diet and even a very small percentage of toxins can create havoc, and to make 

sure about the seafood quality is just a herculean task

There are also supplies coming from  farms, but here also the situation is today

not very good as amounts of antibiotics and other chemicals used in these forms creates a

the real question, whether they really should be used,(1),(2)

With all these negativeness there are also good supplies are available, from very trusted

sources, even batch testing reports are available, so there are good hopes,(3),(4)

let's see

                                     ketogenic diet and seafood, for details

What is the best choice available in fishes for a ketogenic diet?

When we think about fish for ketogenic diet the first preference that comes to mind is SALMON 

and again try to get a wild one not a farm one, they are very rich in omega-3, and also very high 

in nutrients

SALMONS

-smoked salmon is still a better choice, just eat with eggs, avocado, basil

SARDINES

These are oily fishes, they have the same fat profile as of salmon, can be easily marinated for

ketogenic diet

MACKEREL

These are again very similar to salmon, but some cases of high mercury are reported here so

care full before buying

TUNA, TROUT, ANCHOVIES 

These all are very good for the ketogenic diet, but here the mercury and toxins problems

are reported, so careful in buying, although they are very popular fishes for ketogenic diet

COD,HADDOCK,MONKFISH,FLOUNDERS,SEA BASS, SNAPPER,HAKE, CATFISH

These all are used for the ketogenic diet, depending on the area, where which fish is more

popular but all have been reported to be a part of the keto diet

What type of fishes to be avoided for a ketogenic diet?

There is no hard-fast rule but few points to be kept in mind

-some areas fishes are more polluted if the information is there then avoid them

-try to avoid farm fishes, and go for wild ones

-try to avoid breaded fish

-try to cook from fresh untouched fish

-if you want to buy ready cooked fish, then read the labels carefully

How we can use SHELLFISH for a ketogenic diet?

Shellfish is next very popular food then fishes and the also go with a ketogenic diet very well

they are very rich in good quality proteins in some cases even better than fishes, and many  

times better than meat, also full of very good quality of fats, and as usual a better profile for

 vitamins and minerals

As for problems of mercury and toxins they are almost the same as in the cases of fishes

 maybe in some cases more than fishes, and most popular are

LOBSTER

One cup of lobster contains  129 calories, 1.25-gram fat, 27.55-grams protein, and 0 gram

carbohydrates, along with it has selenium, copper, zinc, magnesium, and very small amounts of 

omega-3

CARB

One cup of carb meat contains 105 calories, 0.9-gram fat, 23-gram protein, and 0 gram

, carbohydrates along with it has calcium, zinc, potassium, and an excellent source of folic

acid and vitamin-B-12

SHRIMP

One cup of shrimp has 173 calories, 2.5-gram fat, 33-gram protein, and 2.2-grams 

carbohydrates along with it has selenium and zinc

MOLLUSCS

Molluscs  comprises 23% of all marine organisms, they are available in large varieties

and species, a 100-gram serving size contains 90 calories, 1.4-gram fat, 16-gram protein and 

2-gram carbohydrates, apart from all this there are rich in calcium, iron, potassium,

So, where do we stand for seafood for a ketogenic diet?

Seafood in general very rich in proteins and that too in very good quality of proteins

also rich in omega-3 as for as fishes are concerned, these should be used in the ketogenic diet

in a very liberal way, at least better to use them more than meat, they can provide overall health

benefits more than meat, so from ketogenic diet facts point of view they can be most important

part of the ketogenic diet and they should be promoted most

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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-

 

Ketogenic Diet on Meat

 How ketogenic diet performs around meat?

Meat is one of the major staple food in the world, its available everywhere, at the same time

it's very rich in proteins, and also very safe, protein found in meat is generally of very high

quality, not only it has all essential amino acids, but also some fat, vitamins, and minerals

and because of this, all meat is the most important ingredient in most of the ketogenic diet, and

some times we just can not think a ketogenic diet without meat.,(1),(2)

What is the nutritional composition of meat?

Although it will carry from source to source, we are providing only the average values provided

by USDA,, US Department of Agriculture

Daily Values, or in short DV%is based on 2000 calories diet, and other values are for 100 gram

                                                                                                   DV %

Calories                  143

Fat                           3.5 gram                                                         5%

Carbohydrates       0.0 gram

Proteins                    26 gram                                                       52%

Sodium                     57 mg                                                            2%

Potassium               421 mg                                                          12%

Iron                                                                                                 6%

Magnesium                                                                                     7%

Vitamin-D                                                                                       2%

Vitamin-B-6                                                                                  35%

Cobalamine                                                                                   10%

apart from this, calcium,vitamin-C,vitamin-A all are just zero

As you see just 200 gram is enough for on day requirement, what we have to do top up by

fats, and that's what most people are doing

let's see

                                        ketogenic diet and meat

Does it good to have a keto diet very rich in meat?

It is very important to bear in mind that the ketogenic diet is a diet that is within the

very strict parameters and they are

-very low carbohydrates, around 5% only

-proteins should not be more than 20%

-fats, which are the most important part of the diet should be around 75%

so, if we eat more meat then how these parameters can be achieved, and in the

end because of high protein we have taken by eating more meat, our objective

may just fail, no ketosis takes place so adhere to the proper ratios, and don't eat

more meat, so although its low carbohydrate diet but at the same time its also

low protein diet,(3)

So, in fact in your diet meat should be no more than one-fifth of your total meal

and fat should be considered from non-meat source only, of course, this is just

guideline it can carry from person to person

So, what is the best meat for a ketogenic diet?

First of all its better to avoid all those meats which are very rich in protein or if you

really want them than use them as minimum as possible, means only sparingly, so

what they are,(4)

skinless chicken breasts or fish

So apart from them, it's better to choose from the list below, but still, make sure

don't take much, they are still very rich in protein, we have preferred them because of

best fat-to-protein ratio

-Fatty cut of Steak, preferably, NY strip, ribeye, brisket

-Bacon,nitrate-free, preferably unprocessed

-Skin-on fatty fishes, such as salmon

-Offal, these are organ meats, such as liver, cheek, and heart

-Skin-on chicken only thighs and legs

What kind of vegetables we should use along with meat in the ketogenic diet?

So, what we have done, we have put meat in the back seat, means not to act in starting

role but act as a supporting role, now in this situation we have to look to what we should

use as add on, so first let say vegetables, here we prefer vegetables containing the lowest 

possible carbohydrates, or in other words starches, and here the best choice is

-spinach ,cauliflower,leutus,kale,Brussels sprouts,broccoli

What kind of fats we should use along with the meat for a ketogenic diet?

This is a very important issue because its percentage in the diet is 75%, which means it's on 

the front seat so, we have to make sure about  correct choice, for fat, and also in a very correct 

amounts, of course at the end of the day its very personal choice, some fats what we prefer

are

-Coconut oil, its first choice, for some people its smell can be a problem

-Butter, or ghee,(ghee is a chared form of butter)

-Avocados

-Olives

-Eggs

-Animal fats

So, where do we stand for meat used in the ketogenic diet?

One thing is very clear that using too much meat in the diet not going to reach anywhere

as it can very easily upset the desired ratios between protein and fat, so extra care should

be taken on this account, from ketogenic-diet-facts, this is very important to keep in mind

that meat is only should be in a supporting position in the diet, not in the front position

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet, micronutrients

What we should do for managing micronutrients in a ketogenic diet?

This is really a very important key issue, as most of the diet does not have fruits it can rise to

 a situation where some nutrients can fall short, and later it can lead to health issues, so what

 should be done we are referring to three main groups

vitamins, mainly vitamin-B group and vitamin-D

minerals, mainly potassium, calcium, magnesium, zinc, iron

trace elements, main selenium

let's see

                               ketogenic diet and micronutrients

we have to be watchful that supply of these should be maintained

particularly this becomes most important if children are taking this ketogenic diet, they are very 

sensitive for micronutrient  balance, if necessary the blood analysis can be used for monitoring

if any deficiency is occurring,(1),(2)

There is one more problem because we are using a lot of fats, there is a possibility that in some

cases vitamin-A and -E, can become more this unbalance can cause some problems so watchful

for this also,(3),(4)

let's see

                                      ketogenic diet and vitamins, for details, click on the image

What are the recommendations?

The Dietary Reference Intakes, in short DRI, which is published by the Institute of Medicine, US,

and their data of standard requirements is taken as governing platform, and 24 very important

micronutrients were evaluated and these are, analyzed after taking a ketogenic diet, and what is found

is just alarming, and this is research data

-in total 24 key micronutrients, 19 are found to be less than DRI levels

-in these 19 at least 11 are found to be less than 50% of DRI levels, and these are

 thiamine, folate,pantothenic acid,calcium,copper,iron,magnesium,manganese,molybdenum,

 selenium, and zinc

-both omega acids are also found to be less than DRI levels,omega-3 is 11%and omega-6 is

  70% less in DRI recommended levels

What are DRI recommended levels?

Nutrients             unit                  DRI             amounts observed      % DRI

Thiamine               mg                    0.6                      0.3                        50

Folate                    ucg                   200                      50                         25

Pantothenic acid   mg                    3.0                       1.2                        40

Calcium                mg                    800                      152                       19

Copper                  ucg                   440                      119                        27

Iron                       mg                    10                         2                           20

Magnesium           mg                    130                       52                        40

Manganese            mg                    1.5                       0.2                        13

Molybdenum        ucg                    22                         10                        45

Selenium               ucg                    30                         26                        47

Zinc                       mg                    5                           2.6                       50    

This research study is done by taking into account the 1250 calories per day, for children's age 5

let's see

                      ketogenic diet and minerals and rare elements, for details, click on the image

 How to manage micronutrients?

Micronutrients are very easily available, some times in capsule, tablet, or liquids forms, and the 

smallest doses should be taken along with a ketogenic diet.

So, from ketogenic diet facts, this is a very important fact that if we are going to start ketogenic

diet, make sure to take some smallest doses of micronutrients because deficiencies can often

occur and it should be prevented at the earliest,(5)

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet and EFA

How essential fatty acids, EFA, works as a supplement in a ketogenic diet?

This is also a part of new trends where EFA are used along with the ketogenic diet to create

fast and better ketosis, we will discuss all this, and facts that how much it is really

effective

What are essential fatty acids, EFA?

It's part of a major polyunsaturated fatty acid group called by the general name, PUFA, and

they occur in most of the edible oils, some times oils are commercially promoted by PUFA

percentage, or in other words contents

This, EFA which is also a part of PUFA can be generally of two varieties, based on their

chemical structure and these are

OMEGA-3 ACIDS, where the double bond is at n-3 position

OMEGA-6 ACIDS. where the double bond is at n-6 position

And further, these two families have a lot of sub candidates, in very brief we are discussing

about them, although the body can not make these acids by itself, and the body has to entirely

depend on food what we eat for them, but once these acids go to the body, the body converts

them to more bioactive materials and some of them are again acids, lets follow,(1)

main essential omega-3 acid is alpha-linolenic acid, ALA

main essential omega-6 acid is linoleic acid, LA

Here, ALA is more important for us and the body converts it to still longer chain omega-3

acids and these are,(2)

From, ALA

eicosapentaenoic acid,EPA

docosahexaenoic acid,DHA

In a very similar way body also converts, LA to long-chain omega-6 acids and they are

From LA

gama-linolenic acid, GLA

dihomogama-linolenic acid,DGLA

arachidonic acid, AA

What is the role of these acids?

Without going to too many details, which can be confusing, let's come to the point, that 

what is most important to the body, the body converts them, particularly, AA, EPA, and DGLA or

 you can say use them for the synthesis of biomolecules called,(3)

 EICOSANOIDS

these are very complex signaling molecules and through them, the body controls a lot of

very important functions of the body such as immunity, inflammation, any inbalance

of these acids can increase the risk for cancer, heart diseases, osteoporosis, and other

inflammatory disorders,(4)

Where these acids occur?

We are trying to provide you main food sources list in a very condensed way

EFA                 Food Sources

Omega-3

ALA                 flaxseed, linseed, hemp seed, walnut oils, leafy greens

EPA                  fish oil supplements

DHA                 fish oil supplements 

Omega-6

LA                     sunflower, safflower, corn, cottonseed, soybeans oils

GLA                  evening primrose, borage seed, blackcurrant oils, sesame, nuts

AA                     meat, eggs

there should not be any doubt the richest source of omega-3 is linseed or flaxseed

where 50% oil is omega-3, it has a ratio of 0.3:1 for omega-6: omega-3

let's see

                                         ketogenic diet and EFA

What is a recommendation for, EFA?

A healthy diet should have a mixture of omega acids where  omega-6 should be 

2-to-4 times more than omega-3, but what exactly happens in the western food

this ratio is now almost very different, here omega-6 is 15-to -20 times more then

omega-3, this ratio is an unbalanced ratio, in medical terms

What exactly we should do for a ketogenic diet?

We are anyway using polyunsaturated oils, PUFA, as a cooking media, they are

a very rich source for omega-6, but what about omega-3, from where it can come so

best way to use at least small amounts of omega-3 oils also, it means to make sure

to incorporate flaxseed oil in very small amounts, 3-to-4 ml per day in your

cooking media, now these oils should be used as supplements, not as a fat required

in the ketogenic diet.

So, where do we stand on this EFA?

We think a very proper balance in omega-6 and omega-3 is required for the body to function

in a very proper way, all care should be taken, while deciding on a ketogenic diet if necessary

an addition of  about 3 ml of flaxseed oil, should be taken care of, this is what we can say a very

important fact from ketogenic diet facts

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic diet and carnitine

 How carnitine is helpful in a ketogenic diet?

This is also a part of a new trend where supplement carnitine is used along with ketogenic diet

so what is this all about. and how it works, we will discuss this all here, so first of all

What is carnitine?

Carnitine is one type of amino acid which body makes itself when it is needed, now this term

carnitine is used in general for three compounds, the most important are

L-Carnitine

Acetal-L-Carnitine

Propionyl-L-Carnitine

What food provides carnitine?

Only L-Carnitine occurs in nature, and that too mostly in  meat, fish, chickens some minor

amounts in dairy products such as cheese, milk, and also micro amounts in asparagus

Acetal-and Propionyl-L-carnitine does not occur in foods they are made in labs by

chemical synthesis, even to that matter L-Carnitine, today is mostly made in labs by

fermentation process

How carnitine works?

Carnitine is a very important product as for as its functional importance is concerned, it has

a very key role in energy production, it controls, regulates fats burning to energy and that's

why it's present in almost all cells in the body, its second role is to remove all types of toxic

compounds formed in the body in other words it prevents the accumulation of toxic 

compounds in the body because of its major function as fat-burning, it becomes very

important for the ketogenic diet, as ketogenic diet there are very small amounts of

carbohydrates and the whole diet depends on the theory that fat will burn

and provide energy,(1),(2)

Which form is more useful?

In all above three forms, the Acetyl-L-Carnitine is the most used form, research data indicates

that this form get absorb better in the small intestine than other forms so it is at present the most promoted form particularly for weight loss,(3)

Why carnitine for a ketogenic diet?

This question becomes very important as one side we say that body makes its own carnitine

for its needs then why we need this supplement for the ketogenic diet, although there is no

 research data on this but what expert says that because of high fats,70% in the ketogenic diet

 is used and we want this fat to produce energy, which requires more carnitine, to get it through,

 that means more load on carnitine performance, as the body does not have enough, it is better

 if it can be introduced from outside, and that's what we are planning to do,(4)

let's see

                                     ketogenic diet and carnitine

If we don't introduce from outside what can happen?

There is a possibility that the effects of ketogenic-diet get slow down

There is also a possibility of depletion of carnitine in the body from all those places where it is

stored, mainly in muscles, that can not be called as very healthy happening its risk factor

So, the best choice is that you must take carnitine along with a ketogenic diet

How much we should use carnitine along with a ketogenic diet?

Although we don't have good research data what experts say

A starting dose of 10mg per kg body weight, in four divided doses, 

can be increased up to 50mg per kg body weight

In children's don't give more than 50mg per kg body weight per day

What are the side effects or some negative points about this carnitine use?

Research indicates that people took 3 -gram per day for up to 21 days, without experiencing

any kind of negative effects, overtimes uses of high doses can increase TMAO, its trimethyl

amine oxide, this is reported to be linked with increased risk of atherosclerosis, a type of

disorder related to arteries

So better don't go for more than 2 gram per day, keep on the very safe side

Is carnitine is helpful in some other health conditions?

Carnitine is very useful in a lot of other health conditions apart from weight loss and some

very important areas are

-its helpful in type-2 diabetics

-its helpful in exercise performance

-its helpful in heart health

-its work as nootropics, means helpful for brain functions

we are not going into details, if you want to know more about carnitine then you are invited

to visit our other blog About Nootropics

So, where do we stand?

We have provided here all the facts about carnitine, and from Ketogenic Diet Facts point

of view, carnitine is something we have to take along with the ketogenic diet, without this

ketosis may be slow and also to cover the risk happening because of carnitine depleting

in the body, go very safe, just take at least  one gram per day

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

-

 

Ketogenic diet and whey

Why whey is used as a supplement in the ketogenic diet?

Now this is another trend, where whey is used along with ketogenic diet, so let's try to

understand that why whey is getting so much importance, first of all 

What is whey?

Whey is a byproduct of the manufacture of cheese and casein, its liquid which is dried as

whey powder, commercially it is offered as powder form, cow milk has about 20% whey

protein and 80% casein in total protein, so its available in good quantities, and this whey

is major ingredient of most of the protein powders,(1),(2)

Whey is also very important because it is very rich in branched-chain amino acids,(BCAA), which

are very essential for muscle growth and repair, so this BCAA is used in almost all formulations

meant for bodybuilding, and muscle strength almost a very powerful tool for sportsmen and women.

What is there in whey?

So one thing it's rich in BCAA apart from this what it has .lets see

whey liquid, 100 gram in amounts, daily values on the basis of 2000 calories diet

ingredients                                             daily value

Calories..........................27

Fat.............        .............0.2 gram            1%

Proteins.......       ............0.9 gram            1%

Sodium......................... ..54 mg                2%

Potassium......................161 mg               4%

so it's very rich in fats and protein both, so it becomes a very important obvious

the choice to incorporate in any kind of ketogenic diet,(3),(4)

Types of whey protein products

Whey protein, as such and derived preparations, are offered in the market, it's very important

 to understand, what exactly they are and how they differ from each other they are

whey protein concentrate,(WPC)

whey protein isolate, (WPI)

whey protein hydrolysate,(WPH)

let's see

                                         ketogenic diet and whey

Whey protein concentrate,(WPC)

Its most commonly available grade, and also a more cheap variety, and let's understand

what it is. basically, whey comes as a liquid form from cheese and yogurt production

plants, this very dilute liquid, is concentrated and dried in powder form, and this

powder straightway sold as whey protein concentrate or WPC, normally it has

protein..........        ..............   .80%

carbohydrates and fats.........20%

lactose..............up to...............3.5 gram

Whey protein isolates,(WPI)

This is the next variety which available after concentrate, so what it is, here some additional

process steps are used to reduce the fats and carbohydrate contents, and of course, it is

more expensive than concentrate, and as it has very low lactose contents, because of that

it's also suitable for those who have lactose intolerance problem and usually, it has

protein.............................. .90%

carbohydrates and fats.....10%

lactose........up to.................1 gram

Whey protein hydrolysate,(WPH)

Here the concentrate or isolates are further subjected to hydrolysis of protein to amino acids

by use of enzymes, this extra process provides a very pure mixture of amino acids and now it

can be more easily absorbed by the gut than in comparison to both concentrates and isolates

so it is more suitable for patients whose gut is not functioning that very well

what exactly is this?

It depends on what type of enzymes, and conditions are used, but in general its mixture of

peptides, and amino acids, very, in general, it exhibits the profile

large peptides.              ..12.80%

di-and tri-peptides.........12.11%

amino acids....................49.06%

How much whey proteins we need per day?

For common men or women, the protein supply comes from the food that we eat and

there is no such requirement for whey protein, but if you are a sports person, or you

want to lose some extra pounds or you are doing exercises and want to perform better, or

you are planning for a ketogenic diet for some time, in all these cases this whey protein is

very handy and very helpful, so how much

one scoop gives 25-gram protein, and what we need is two- or maximum three-scoops per day

in the case of the ketogenic diet, the protein doses should be calculated before use

mostly it is used after exercise or workouts

if you have kidney or liver problems then its better if your doctor is informed

Apart from good and rich protein sources what else it can offer?

It's an interesting product and because of this today it is present in all types of protein powders

used for health purpose, and it offers an enormous amount of health benefits besides the need

for protein, let's follow

It helps in the growth of muscles

As we age the muscles start weakening, this is a part of the aging process and whey proteins

 can provide some help and slows this declining process, and for that matter, whey proteins

 are shown to give better results than other similar proteins such as casein or soy proteins

It helps in lowering blood pressure

Its reported to lower blood pressure, about 4% reduction in systolic blood pressure, in the cases

where whey protein is given, and this effect is because of a bioactive peptide called cytokinins

It helps in type-2 diabetics

Whey proteins increase the levels of insulin and increase the sensitivity of insulin,

and this phenomenon is more in whey proteins in comparison to eggs and fish proteins

even this works if we   take the whey proteins before or along with height carbohydrate diet

and in its overall results, it is shown to moderate blood sugar levels

It reduces inflammation

It reduces C-reactive proteins, CRP, which also acts as a marker for inflammation, and

because of this whey proteins are helpful in all type of chronic inflammations

It is helpful in inflammatory bowel disease

This term is a little general term and it covers Crohn's disease and Ulcerative colitis both

where chronic inflammation in the inner wall of the intestine, or in the digestive tract creates 

problems here whey proteins seem to provide some help

It increases the production of glutathione in the body

Glutathione is a powerful antioxidant that is produced by the body for reducing the oxidative

stress and its production directly depends on an amino acid named cysteine, and that's where

whey plays a key role and increases this which in turn increases glutathione which is a part

of the body defense network

It reduces bad, LDL cholesterol

It seems to work in this area, although results are a little confusing

It increases the feeling of fullness

It gives a feeling of fullness, which means satiety, which we experience after eating food

means it reduces the craving for food or in other words appetite, again here in this case whey

works better than other types of proteins

It works out to be better for weight loss

Whey proteins have shown much more particularly effective, for fat burning in comparison

to almost all other proteins, and that's the reason they are the first choice for someone who is

looking for weight loss

So, what are possible side effects or negative points?

First of all its very safe, you need not use it more because the body can not consume more

protein than what is needed by the body, any excess amounts are not only just waste but

some times can give some undesired side reactions, and invariably they are

nausea,pain,bloating,cramping,flatulence, and diarrhea

if you have a history of lactose intolerance then in that case use WPI and WPH only

and if you have some kind of liver or kidney issues then inform your doctor before

using them

How to use them?

Most of the time the major problem is taste, which is not very good and it often encourages

the users to discontinue, its quite serious problem for many, so what to be done

-try to take it in yogurt, smoothies, or in milk, just add one scoop, 25 gram, to yogurt

and mix it with salt take it

So, where do we stand?

As for as from ketogenic diet facts, point of view, whey proteins are very essential supplements

they make almost everything very easy, and more so if you happen to be a vegetarian, they

are just great, a very simple recipe, cauliflower, fried in coconut oil along with yogurt with

 a scoop of whey powder is more than enough, you just don't need anything more, just try too

 simple and very great ketogenic diets at the same times very tasty, even very healthy persons

 and people with diabetics can try, for changes, you can always add few things such as fried

 peanuts, some greens, some olives to make it extra interesting

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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Ketogenic diet on eggs

How we can create a ketogenic diet around eggs?

EGGS are a very interesting, very affordable food resource, and it's available in every part of the

world very easily, so our objective here is to create a very simple diet based on eggs, which

 should also at the same time very effective, we are not providing any recipes as hundreds

 of recipes or available on the internet, we are giving references for them. Here we are only

 pinpointing the scientific approach to achieve our targets by creating a diet, which is very

 an effective ketogenic diet based on eggs, so let's follow

What eggs have, from a ketogenic diet point of view?

Eggs are a very good source of our two ingredients, fats and proteins what we need for 

the ketogenic diet, at the same times carbohydrates are almost very low, nearly zero, 

so let's see eggs boiled, amount 100 gram, daily values calculated if you need

2000 calories per day

Amounts                                                         Daily values

Calories            ..........    155

Fat...........          ............ .11 gram                       16%

Carbohydrate.....      .....1.1 gram                         0%

Protein...........      ............13 gram                       26%

Sodium...........................124 mg                            5%

Potassium...................... 126 mg                            3%

so, it has a very impressive, protein and fat combination, for the ketogenic diet, we have to

increase fat content in creating the food, apart from this all they are also full of vitamins

and minerals

let's see

                                        ketogenic diet and eggs

Some silent features of eggs

Research reports have shown that eggs provide a feeling of fullness and satiety

also, eggs are good for eye health, they do have cholesterol and what research says

that to a lot of people it does not raises the blood cholesterol but then again the persons

who already have high cholesterol we think they should avoid it,(1),(2)

What is the keto egg fast?

Its diet mostly focused on eggs, this is for fast ketosis, this diet has very limited variations

and because of that you cant take it for a long time, but it works, just in few days

typical diet is

eggs with cheese in breakfast

lunch and dinner again boiled eggs

coffee or tea in drink

at least 100oz water every day

as diet does not normally allow any vegetables and fruits, it reduces the nutrients

and that's why it's only for few starting days

 Some guidelines on how to use eggs for a ketogenic diet?

These are only guided line ideas not recipes

for Breakfast

-pancakes, with eggs, cream cheese, some almond meal,  peanut butter, garlic

-eggs with sausage, peppers, radishes, celery, creamy cheese, onions, garlic, sage

-sandwich with eggs, sausage patties, cheese, onions, garlic, sage

-boiled cabbage, cauliflower, Brussels sprouts with fried eggs, onions, garlic

-steak, bacon fried eggs, boiled avocados, olives, garlic

-taco skillet filled with eggs and cheese, olives, onions toppings of your choice,

for Lunch

-salad filled with vegetables, meat, and boiled eggs, dressing with olive oil, coconut oil, vinegar

-chicken salad, eggs sandwich, with mint, sage, and thyme

-tuna, bacon, boiled eggs, with lettuce, onions, garlic, sage

-egg drop soup, garlic, sage

-pizza from almond flour, cheese, and eggs, onions, garlic

for Dinner

- bread from almond flour and eggs, use slices with butter, cheese, and garlic

-noodles from eggs, gluten, and cream cheese, garlic

-thyme, sage, onion, garlic, fried eggs with chicken

there is nothing  so particular you can mix and make, even dinner, lunch, and breakfast ideas

for exact recipes go to references

So eggs are very important for the ketogenic diet one way or other we see eggs in a lot of

recipes meant for the ketogenic diet, and this is all from ketogenic diet facts about eggs

and what ketogenic diet we can create from eggs

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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Ketogenic diet and caffeine

 What is this all about?

We are discussing here the role of caffeine, in the ketogenic diet, what exactly happens, does it

helpful or it has any adverse  effects so let's follow

What is this caffeine?

Who does not know about this, this is available in a lot number of products, today, and also

available in very pure form from any pharma outlet, or online suppliers

-in very pure form  as a powder or tablet

-in energy drinks, such as colas, other caffeinated drinks

-in chocolates, although with a lot of sugars

-in coffee, all types of coffee preparations

-in tea all type of tea, black, brown, green, and also in matcha

So, what it has to offer?

So, what research has to say, a study has been carried out and it shows that caffeine

raises the ketone levels, as caffeine has a lot of other benefits if someone takes it in the form

of coffee or tea, so this research input is good and worth adopting,(1),(2),(3)

What is best if we want to take caffeine?

If you do not want to take caffeine tablet and wants to depend on coffee or tea than first

preference should be matcha, it provides caffeine effect which lasts for 5-to-6 hours while

coffee can give effect which lasts for 2-to-3 hours

If you want to know more about matcha then visit our blog Matcha Facts

If you want to know more about caffeine as such then visit our blog About Nootropics

and that's the reason why we are not again providing the same information and details such

as health benefits here,(4)

let's see

                                      ketogenic diet and caffeine

When to start caffeine with a ketogenic diet?

So the main point, rather a question in any body-mind, that if we are planning to go for

the ketogenic diet, taking caffeine as a tablet form or in the form of coffee to tea, do we

 continue from the beginning or after few days, what can be best for us?

First of making sure that either you can planing to take a tablet or a preparation of coffee or tea

without sugar or milk, no caffeinated drinks, no chocolates, no colas, means it should have any

sugar. now to the second question, there is no research data, to say when to start, but some

experts in the view that first few days,(1-to-2 weeks) its better if it can be avoided or taken in

very fewer amounts, their view is from the fact that caffeine is a very powerful stimulant and

they do not want it to be present when the body is turning to a major change

How much caffeine should be taken?

It's not very clear from research data, but experts recommend about 1-mg per kg body weight

per week levels, while remembering that on average caffeine content is for 240 ml or 8 oz

coffee, brewed.............100-180mg

coffee, instant..............  . 27-73mg

coffee, decaffeinated...   ...3-15mg

black tea......................  .40-120mg

green tea.....................    . 30-50mg

So, where do we stand?

As you see there is not much research information about this that whether we should

take or not take or only very small amounts we should take, the picture is not very clear

what we think from ketogenic diet facts, that at least in the beginning you must avoid and

when ketosis sets nicely then you can think of, taking this that too as many low amounts

as its possible, we know its difficult as almost everyone's morning starts with coffee or tea

but this what we have to conclude

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic diet and Exogenous Ketons

 What is this all about Exogenous Ketones?

Its new trends, where it is proposed that adding, or taking some kind of ketone preparation

along with ketogenic diet and or alone can induce ketosis more readily,  or in other words

it will accelerate the process, so it means you can get benefits of ketosis or in-plane words

you can reduce your weight faster

Does it really true, lets follow?

Well some of the research data in indicating that it works, and it can accelerate the total

ketosis activity.

let's see

                         ketogenic diet and exogenous ketones

What are these exogenous ketones?

They are available as supplements, and most of them are related to one single biomolecule

beta-hydroxybutyrate family, most what is offered are two types, and these are

KETONE SALTS,(KS)

These are salts of beta-hydroxybutyrate, typically sodium, potassium, calcium, and

magnesium salts are used, final commercial preparation maybe some kind of

the formulated mixture offered as liquid or powder form

KETONE ESTERS,(KE)

These are specially designed esters of the same molecule beta-hydroxybutyrate, they

are liquids, and mostly used for research, not much promoted for general use

What research says?

Both above have shown to almost create conditions, and symptoms very similar to

what happens if somebody takes a ketogenic diet, it elevates the ketone levels, and most

interesting is it works even without taking a ketogenic diet, so it means someone not very

keen to take diet, can get ketosis by using them.

What exactly happens if you take them?

One thing for sure that it induces a state of ketosis, now next question comes does it have

similar effects or to somewhat different, let's examine this,(1),(2),(3)

They, KE, and KS may be reducing Appetite

Research studies are indicating that it does happen, they reduce appetite may be around

50%, but this is what observed in the cases of fasting, means to those who have not taken 

any meal before taking them, so what happens if you take a carbohydrate-containing meal

well in this case still it raises ketone level but not that high as it happened with the cases of

fasting, it means the body still choosing carbohydrates on top of these ketones

They, KE, and KS for weight loss

Anybody who wants to use them must be looking for activity in this area, or in other words

do they help in weight loss, unfortunately, research data is not giving any good news, in spite

of their activity as an appetite suppressor, we are not getting any key benefits in this area, in fact

some research inputs suggest that they inhibit, or hinder the process of weight loss, this is

surprising but this is the truth,(4)

Side effects of, KE, and KS

Nothing is there, which does not produce side effects, they also produce, so what they are

nausea, diarrhea, and stomach discomfort

very metallic taste problem

hi amounts of minerals in KE, has mineral-related problems

Where do we stand?

These materials are well promoted, with a lot of claims, and in fact, people are taking

them also but what do you think do they really deserve, we don't have very good

recommendations from ketogenic diet facts, as they have very little support from

research side and this is our duty to provide you very correct facts so that you can

make the very correct decisions, and that's what our job is from ketogenic-diet facts.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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