Quote (EndlessSky @ Jan 19 2017 06:27pm)
Two weeks ago I started a Ketogenic diet. Its been working wonderfully, so I wanted to start a discussion and showcase what happens. It will be an interesting experiment because I am a type: I diabetic. The results of the diet are not well documented for young diabetics.
The diet works on a few simple principles:
- the body has three sources of fuel: carbohydrates, fat, and protein. Ketogenic diet forces your body to use fat And amino acids. We are unable to convert fat into glucose and that's going to kill our brain by cutting carbohydrates out of your diet COMPLETELY Nein, the cut-off is <10% of energy intake depending on your source. Some say <15%. It's sheerly and utterly impossible to hit 0%.
- normally, your body burns carbohydrates that are stored in the form of glycogen. After three days (Your glycogen stores are generally about 16h)without carbohydrates, the body enters ketosis Nah the first week is mostly tearing on your glucogenic amino acids. Ketosis doesn't really happen until about one week after cutting carbs to <10% of energy intake, it just takes that long for new balance to occur. Three days in is about the start of gene expression induction, but it takes a few days to hit a level of balance. , which means the body has run out of glycogen and is now burning fat 24/7 As well as amino acids. There's a reason that you have to take a fuckload of amino acids in that diet. Your brain can only use ketobodies for up to 50% for its energy bill, it doesn't have enough receptors to cover the remaining 50%. Gluconeogenesis is therefore a dire necessity (this does begin prior to ketogenesis, in fact it'll happen even before you run out of glycogen) to keep your brain running.
- you can test for ketosis using ketostix which check the presence of ketones in the urine pathological levels of ketoacidosis are impossible to induce through diet, though relevant for you as a diabetic I person
- you eat awesome fatty foods like bacon, cheese, meats, pork rinds, low-sugar vegetables. Ill probably share some ketogenic recipes here since they taste awesome and are more filling than carbohydrate-rich foods Looking forward to this!
- you feel much better. Carbohydrates normally cause constant low levels of inflammation in the body This is only proven for people with obesity. The 'feeling better' is more due to changes in your cortisol equilibrium and changes in expression (i.e. sensitivity) to other hormones that play a role in ketogenic lifestyle (mostly sensitivity to adrenaline is upregulated by a lot)
- interestingly I go to the gym, and Ive noticed that my burst strength is significantly diminished. Without glycogen, the body loses its ability to rapidly produce energy from carbohydrates. I have also found that your burst energy returns IF you eat up fats and oils before you work out. Duh. Fast-twitch type fibers work exclusively with glycogen. In a constant level of high-glucagon low-insulin your body has no interest in making glycogen. It's possible to regain a part of this kind of force as you will eventually learn to recruit more slow fibers. Glucose uptake (for creation of glycogen) is also blocked since glucose levels are far too low and brain GLUT channels have a far higher affinity than other GLUT channels (id est, the first bits and pieces of glucose in your blood will immediately be soaked up by the brains; your body prioritizes some organs over others)
- people with a sweet tooth can buy carbohydrate-free erythritol and stevia to sweeten tea, drinks, smoothies, and even choclate to get rid of cravings. After two weeks, the human addiction to sugar actually completely disappears
That helps, stevia is pretty rich in phenylalanine I think, an AA that can serve for both ketobody synthesis and glucose synthesis. Also very true, sugar cravings disappear in less than no time :) Plus, the times you do eat sugar makes the taste so much more intense.
I have lost 1.5lbs per week in the first two weeks on about 1,500 calories a day. Will provide updates and answer any questions here as it progresses. I plan to lose about 20 pounds and keep the diet up permanently if it works. The glycogen stores and its surrounding water (glycogen storage is paired up with a lot of water) is easily lost in the first week, that's why people always have great success with losing weight in the first little while. Keep in mind that adipose tissue adaption will take you a little while longer, so you'll have to keep up the diet for a while before you will find you have lost 20 pounds.
So far I'd recommend this diet to anyone. The initial hurdle of going cold turkey on carbohydrates is well worth it.
My biggest argument against starting said diet is that it's more expensive than eating carbohydrate rich meals. It's sad because I'd be very happy to try this diet myself. There's some mild evidence that it increases the risk of gallbladder pathology though.