11 Foods to Increase Your HDL

The type of heart-healthy fat found in olives and olive oil can lower the inflammatory impact of LDL cholesterol on your body.
Swap extra-virgin olive oil for all your other oils and fats when cooking at low temperatures, since extra-virgin olive oil breaks down at high temperatures. Use the oil in salad dressings, sauces, and to flavor foods once they’re cooked. Sprinkle chopped olives on salads or add them to soups, like in this Sicilian fish soup. Just be sure to use extra-virgin olive oil in moderation, since it’s high in calories.

Like whole grains, beans and legumes are a great source of soluble fiber. Reach for black beans, black-eyed peas, kidney beans, navy beans, lentils, and others. Canned beans contain about half as much folate as cooked dry beans. Folate is an important B vitamin that’s healthy for your heart.
Beans and legumes are great in side dishes, like in a Cajun corn and kidney bean salad, or in soup, like this Italian-style white bean and kale soup.
You can also whip up this spicy Southwestern black bean chili during the week for an easy, family-friendly dinner.

Whole grains, including bran, cereals, and brown or wild rice, may lower your LDL and total cholesterol. This in turn gives your HDL levels a percentage boost. That’s because they contain fiber — specifically soluble fiber, which is shown to help lower LDL.
Have at least two servings of whole grains per day. That could be as simple as a comforting bowl of oatmeal for breakfast, 100 percent whole-grain bread at lunch, and a side of brown rice at dinner.

Fruits with a lot of fiber, such as prunes, apples, and pears, can lower your LDL level, in turn raising your HDL level. Slice them up and stir them into cereal or oatmeal, or throw them into your blender and create a delicious smoothie. They’re just as great plain, too, either as a mid-afternoon snack or a treat after dinner.

Omega-3 fatty acids, which are found in fish, can lower your LDL. Look for fattier options, such as:
  • salmon
  • mackerel
  • albacore tuna
  • sardines
  • rainbow trout
Aim for two servings of fish per week. If you don’t like fish or can’t eat enough fish to fulfill your omega-3 goals, ask your doctor about fish oil or krill oil supplements. These over-the-counter supplements can deliver more than 1,000 mg of omega-3-rich oil in each pill. However, they still don’t deliver the same benefits as the food itself.

Ground flax seeds and flaxseed oil also contain omega-3 fatty acids. Many vegetarians use flax seed as a source of omega-3 fatty acids because they’re one of the better plant-based sources of this heart-healthy fat.
Make sure to buy ground flax seed. Whole flax seeds are almost impossible for your body to break down. This means they pass through your body largely intact and never leave behind any of their nutrients.
Ground flax seed can be sprinkled onto your morning cereal, oatmeal, salads, dips, or yogurt, or added to baked goods. Flaxseed oil is a welcome addition to salad dressings or smoothies.

Nuts, including Brazil nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy fats. They’re also high in fiber and contain a substance called plant sterols. Plant sterols block the absorption of cholesterol in your body.
Eat an ounce or two for a snack or incorporate them into meals. Try this banana and walnut smoothie for a nutritious breakfast, or steam-sautéed green beans with almonds and parsley for an easy but elegant side dish.
Just remember that if you’re watching your calories, keep your nut portions in check with a measuring cup or scale, since they’re high in calories.

Chia seeds are a good source of plant-based omega-3 fatty acids, fiber, and other healthy nutrients. Adding chia seeds to your diet may help lower LDL levels and decrease blood pressure.
Like flax seeds, chia seeds are great when added to cereal, oatmeal, dips, salads, yogurt, or smoothies. Unlike flax seeds, however, chia seeds can develop a somewhat slimy texture when they’re wet due to mucilaginous properties. If that’s a problem for you, consume chia seeds immediately, or try adding them to your baked goods in place of eggs.
Today, because it’s growing in popularity, chia seeds are available in many food products at the grocery store.

The food world’s new favorite fruit is also one of the healthiest. Avocados are high in folate, a healthy monounsaturated fat. This type of fat lowers LDL and reduces your risk for stroke, heart attack, and heart disease. They’re also filled with fiber, which naturally helps keep cholesterol in check.
Add slices of avocado to salads, soups, chilis, or sandwiches. Guacamole is a great option, too. Just be sure to reach for low-calorie dippers, like carrots, radishes, and tomatoes, instead of high-calorie, high-salt tortilla chips.

Soy-based products aren’t just for vegetarians. Incorporating this food into your diet is a great way to reduce your meat consumption. When people eat less meat, their LDL levels will most likely decrease, and their HDL levels will most likely increase.
However, it’s possible that the positive benefit seen between soy and cholesterol levels is the result of eating less meat and eating more heart-healthy food, not because of soy specifically.
Steamed, unsalted edamame makes a great appetizer. This edamame spread is a healthier dip option for a party or gathering. Extra-firm tofu grills beautifully, and this tofu vegetable kebab recipe will please even your meat-loving friends.

Drinking moderate amounts of alcohol, including red wine, has been shown to raise HDL levels. It’s also been shown to lower your risk of heart disease. A moderate amount of alcohol is defined as just one glass per day for women and two glasses per day for men.
However, red wine shouldn’t be consumed if you also have high triglycerides. If you don’t already drink, you shouldn’t start just for the heart-healthy benefits. Talk with your doctor about your drinking habits and whether they put you at an increased risk of any other condition.





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Ketosis Diet ( II )

BENEFITS OF THE KETOGENIC DIET
The list of benefits concerning a ketogenic diet is a lengthy and happy
one. These are some of the perks of the diet you can expect to see after
a month of switching to the ketogenic diet plan:
1- Being in ketosis allows the body to process fat and use it as fuel.
Carbohydrates are much easier to convert and use as fuel, so when you
are providing plenty of these to your body, you need to burn and use all
of it before your body will finally begin converting and using fat as fuel!
2 - Another benefit of being in a state of ketosis is that excess
ketones are not harmful to your system in any way whatsoever. Any
ketones the body produces, which are not needed are simply excreted
through urine, easily and harmlessly. In fact, this excellent benefit is the
reason why you can check whether you are in a state of ketosis using
urine testing strips in the morning.
3- When your body gets used to being in ketosis, it will actually begin
to prefer ketones to glucose. This is the ideal state you want your body to
be in: no longer craving sugar whatsoever, and in fact preferring protein
as a fuel source as opposed to sugar.
4- Another benefit of the ketogenic diet weight loss is that being in a
ketogenic state is useful for controlling insulin levels in the body. Insulin is
one of the substances that make you crave food, particularly because it is
high in sugar, and so controlling it at healthy levels is one of the key
elements of weight loss.
5- Most research studies on the benefits of ketosis diets for epileptic
seizures in children show a large improvement, which is especially
significant since these children usually did not respond to previous
medication therapy. In one study, 38% of the kids on the ketosis diet had
more than a 50% reduction in the frequency of seizures while 7% had
greater than a 90% reduction. A modified Atkins diet, basically an
extended Atkins induction phase, showed similar results.
6- Last, but certainly not least, is that a majority of people who take
advantage of ketogenic diet weight loss report that being in a ketogenic
state makes them feel significantly less hungry than when they are in a non-ketogenic state. It is much easier to stick to a diet, any diet, when
you're not fighting cravings and hunger every step of the way. In fact,
hunger pangs can often derail a person's best efforts! Not having to deal
with them makes it easier to meet your goals, all the way around.

MAKING THE KETOGETIC DIETS WORK
The Truth
Ketogenic Diets (more specifically Cyclic Ketogenic Diets) are most
effective for achieving rapid, ultra low body fat levels with maximum
muscle retention! Now, as with all such general statements, there are
circumstantial exceptions. But done right, which they rarely are, the fat
loss achievable on a ketogenic diet is nothing short of staggering! And,
despite what people might tell you, you will also enjoy incredible high
energy and overall sense of wellbeing.

The Perception
Despite these promises, more bodybuilders/shapers have had
negative experiences than having seen positive results. The main
criticisms are:
Chronic lethargy
Unbearable hunger
Massive decrease in gym performance
Severe muscle loss
All these criticisms result from a failure to heed the caveat: Ketogenic
Diets must be done right! It must be realized they are an entirely unique
metabolic modality that adheres to none of the previously accepted 'rules'
of dieting. And there is no going half-way; 50 grams of carbohydrates per
day plus high protein intake is NOT ketogenic!
So, how are ketogenic diets 'done right'? Let’s quickly look at how
they work.

OVERVIEW OF KETOSIS:
Simply, our body, organs, muscles and brain can use either glucose
or ketones for fuel. It is the function of the liver and pancreas (primarily)
to regulate that fuel supply and they show a strong bias toward sticking
with glucose.
Glucose is the 'preferred' fuel because it is derived in abundance from
the diet and readily available readily from liver and muscle stores.
Ketones have to be deliberately synthesized by the liver, but the liver can
easily synthesize glucose (a process known as 'gluconeogenesis' that
uses amino acids (protein) or other metabolic intermediaries) too.
We don't get beta hydroxybutyrate, acetone, or acetoacetate
(ketones) from the diet. The liver synthesizes them only under duress, as
a last measure in conditions of severe glucose deprivation, like
starvation. For the liver to be convinced that ketones are the order of the
day, several conditions must be met:
Blood glucose must fall below 50mg/dl
Low blood glucose must result in low Insulin and elevated Glucagon
Liver glycogen must be low or 'empty'
A plentiful supply of gluconeogenic substrates must NOT be
available
At this point, it is important to mention that it is not actually a question
of being 'in' or 'out' of ketosis. We don't either totally run on ketones, or
not. It is a gradual and careful transition so that the brain is constantly
and evenly fuelled... ideally. Ketones SHOULD be produced in small
amounts from blood glucose levels of about 60mg/dl. We consider
ourselves in ketosis when there are greater concentrations of ketones
than glucose in the blood.
The reality is that most people, especially weight trainers, have had a
regular intake of glucose for a good couple of decades, at least. The liver
is perfectly capable of producing ketones but the highly efficient
gluconeogenic pathways are able to maintain low-normal blood glucose
above the ketogenic threshold.
Couple this with the fact that many people are at least partially insulin resistant and have elevated fasting insulin (upper end of the normal
range, anyway). The small amount of blood glucose from
gluconeogenesis induces sufficient insulin release to blunt glucagon
output and the production of ketones.
Sudden glucose deprivation will cause, initially, lethargy, hunger, and
weakness, in most people, until ketosis is achieved. And Ketosis will not
be reached until the liver is forced to quit with gluconeogenesis and start
producing ketones. As long as dietary protein is sufficient, the liver will
continue to produce glucose and not ketones. That's why no carb, high
protein diets are NOT ketogenic.

What Is So Great About Ketosis Anyway?
When the body switches over to running primarily on ketones, a
number of cool things happen:
-Lipolysis (bodyfat breakdown) is substantially increased
-Muscle catabolism (muscle loss) is substantially reduced
-Energy levels are maintained in a high and stable state
-Subcutaneous fluid (aka 'water retention') is eliminated
Basically, when we are in ketosis our body is using fat (ketones) to
fuel everything. As such, we aren't breaking down muscle to provide
glucose. That is, muscle is being spared because it has nothing to offer.
Fat is all the body needs (well, to a large extent). For the dieter, this
means substantially less muscle loss than what is achievable on any
other diet. Makes sense?
As a bonus, ketones yield only 7 calories per gram. This is higher
than the equal mass of glucose but substantially less (22%, in fact) than
the 9 calories per gram of fat from whence it came. We like metabolic
inefficiencies like this. They mean we can eat more but the body doesn't
get the calories.
Even cooler is that ketones cannot be turned back into fatty acids.
The body excretes any excess in the urine! Speaking of which, there will
be quite a bit of urine. The drop in muscle glycogen, low Insulin and low
aldosterone all equate to massive excretion of intra and extracellular
fluid. For us that means hard, defined muscularity and quick visible
results.
Regarding energy, our brain actually really likes ketones so we tend
to feel fantastic in ketosis: clearheaded, alert and positive. And because
there is never a shortage of fat to supply ketones, energy is high all the
time. Usually you even sleep less than usual and wake up feeling more
refreshed when in ketosis.

DOING IT RIGHT:
From what is said above, you will notice that to get into ketosis:
Carbohydrate intake should be nil; Zero!
Protein intake should be low - 25% of calories at a maximum
Fat must account for 75%+ of calories
With low insulin (due to zero carbs) and calories at, or below
maintenance, the dietary fat cannot be deposited in adipose tissues. The
low-ish protein means that gluconeogenesis will quickly prove inadequate
to maintain blood glucose and, whether the body likes it or not, there is
still all the damned fat to burn.
And burn it does. The high dietary fat is oxidized for cellular energy in
the normal fashion but winds up generating quantities of Acetyl-CoA that
exceed the capacity of the TCA cycle. The significant result is
ketogenesis, synthesis of ketones from the excess Acetyl-CoA. In more
lay terms: the high fat intake ''forces'' ketosis upon the body. This is how
it’s done right.
Now you just have to throw out what you thought was true about fats.
Firstly, fat does not ''make you fat''. Most of the information about the
evils of saturated fats, in particular, is so disproportionate or plain wrong
anyway. On a ketogenic diet, it is doubly inapplicable. Saturated fats
make ketosis fly. And don't worry, your heart will be better than fine and
your insulin sensitivity will NOT be reduced (there is no insulin around in
the first place)!
Once in ketosis it is not necessary, technically speaking, to maintain
absolute zero carbs or low protein. But it is still better if you want to reap
the greatest rewards. Besides, assuming you are training hard, you will
still want to follow a cyclic ketogenic diet where you get to eat all your
carbs, fruit and whatever else, every 1-2 weeks, anyway (more on this in
another article).
Don't be mistaken: 'done right' does not make ketogenic dieting easy
or fun for the culinary acrobats among you. They are probably the most
restrictive diets you can use and not an option if you don't love animal
products. Get out your nutritional almanac and work out an 20:0:80 protein: carb: fat diet. Yeah, it’s boring. As an example, your writer’s daily
ketogenic diet is 3100 Calories at 25:0.5:74.5 from only:
10 XXL Whole Eggs
160ml Pure Cream (40% fat)
400g Mince (15% fat)
60ml Flaxseed Oil
30g Whey Protein Isolate

Supplementation:
There are a number of supplements that assist in making Ketogenic
diets more effective. However, many popular supplements would be
wasted. Here is an overview of the main ones:
Chromium and ALA, while not insulin 'mimickers' as many claim,
increase insulin sensitivity, resulting in lower insulin levels, higher
glucagon and a faster descent into deeper ketosis
Creatine is a bit of a waste - at most, 30% can be taken up by the
muscles that, without glycogen, cannot be meaningfully 'volumized'.
HMB (if it works) would/should be an excellent supplement for
minimizing the catabolic period before ketosis is achieved
Tribulus is excellent and comes highly recommended as it magnifies
the increased testosterone output of a ketogenic diet
Carnitine in L or Acetyl-L form is an essential supplement for
Ketogenic Diets. L-Carnitine is necessary for the formation of
Ketones in the liver.
Glutamine, free-form essential and branched-chain aminos are
worthwhile for pre and post training. Just don't overdo the glutamine
as it supports gluconeogenesis
ECA stack fat burners are useful and important though don't worry
about the inclusion of HCA
Flaxseed oil is great but do not think that you need 50% of your
calories from essential fatty acids. 1-10% of calories are more than
sufficient.
Whey Protein is optional - you don't want too much protein
remember
A soluble fiber supplement that is non-carbohydrate based is good.
But walnuts are easier.
Ketogenic diets offer a host of unique benefits that cannot be ignored
if you are chasing the ultimate, low body-fat figure or physique. However,
they are not the most user- friendly of diets and any 'middle ground'
compromise you might prefer will be just the worst of all worlds. Your choice is to do them right or not at all.

FIVE TIPS FOR SUCCESS ON THE KETOGENIC
DIET
Just getting started on the ketogenic diet? Good for you! Following
are some of the important hacks to remember when following your diet
plan in order to get the most out of it, and maximize your success rate.

1. HYDRATE YOURSELF
Your body finds it difficult to retain water when on a ketogenic diet, so
replenishing your body with plenty of fluids, especially water is crucial.
Drink a minimum of three liters of water a day, and take your urine color
as an indicator of proper hydration. A gentle yellow means you are
properly hydrated.

2. REMEMBER THE FATS
Our bodies need fuel to function. When we restrict our carbs intake,
especially to the point where it activates ketosis, back-up fuel is needed
by our bodies. Because protein is not a great source of energy, fat is the
option our bodies turn to.
The good news is that while in ketosis, most of the fat eaten is turned
into energy, and not stored. Therefore, it is important that you choose a
wide variety of unsaturated, healthy fat containing foods, like nuts,
avocados, dairy products, olives and seeds for consumption.


3. BE SMART ABOUT LIQUOR
Another great perk of the ketosis diet is the ability to enjoy alcohol
without compromising your weight loss efforts. Try switching to
unsweetened drinks, like scotch, whiskey, vodka, tequila, rum, gin,
brandy and cognac while occasionally treating yourself to a low-carb
beer.
Low-carb mixers should be your choice of drink, and remember to
stay fully hydrated as hangovers are especially bad while in ketosis.
Remember to not go crazy as calories still count.

4. BE PATIENT
Remember that weight loss is not an overnight process, and so don’t
freak out or lose motivation, and stop weighing yourself every other day!
The results are gradual and require persistence and a strong willpower.

TEN LOW-CARB DIET MYTHS DEBUNKED
Before jumping into anything new, we all have questions. If you are
curious, and looking for answers regarding the authenticity of myths that
soar about low-carb diets, like ketosis, now is the chance to educate
yourself. Here we have compiled a list of the10 most popular myths
concerning low-carb diets, and the truth behind these statements.

Myth #1:
The low-carb diet is dangerous. The truth is that it is not, and has
been proven over the years to be safe and extremely effective. Dr. Atkins
gets credit for this diet, but he was not even close to being the innovator,
he just brought it into the mainstream, which brings us to myth #2.

Myth #2:
The truth is the father of low-carb, high protein diet dates back to
1863. William Banting of England who wrote a little booklet titled "Letter
on Corpulence Addressed to the Public” is considered the father of low
carbohydrate dieting. He proved this over years, helping people lose
weight without any side effects.

Myth #3:
Low-carbs, high protein and high fat raises cholesterol. The truth
behind this statement is it actually lowers cholesterol. For one year,
researchers at the Veterans Affairs Medical Center in Philadelphia
followed 132 obese adults randomized into two groups.
The carb intake for one group was below 30 grams a day, while for
the other, their overall daily caloric intake was reduced by 500 calories
with 30% of the calories coming from fat sources. 83% of the study
group had diabetes or other risk factors for heart disease.
In the low-carb group, triglyceride levels decreased more and HDL
('good') cholesterol levels decreased less than in the low-fat group. (High
levels of triglycerides, a fat in the blood, are associated with heart
disease.) People with diabetes on the low-carb diet had better control of
blood sugar.
Another research study, published in the Annals of Internal Medicine,
involved 120 overweight people and was conducted over a period of six
months. Researchers from the Duke University found that participants on
the low-carb diet lost 26 pounds, on average, whereas the other group
averaged 14 pounds.
The low-carbohydrate group had more beneficial changes in blood
triglyceride levels and HDL cholesterol levels than the low-fat diet group.
In this study, the low-carb diet groups also received vitamins and other
nutritional supplements.

Myth #4:
The low carb diet will cause my blood pressure to rise. Again, the
truth is with lower LDL levels and VLDL levels, blood pressure levels
actually drop. Lead author, Dr. William S. Yancy Jr, associate professor of
medicine at Duke, said their findings send an important message to
people with high blood pressure who are trying to lose weight.

Myth #5:
You need carbohydrates or glucose for your brain to function.
The truth is if you are on a hardcore low-carb high protein diet, where
carbohydrates are non-existent, you are on what is called a Ketogenic
Diet. When on a strict diet, your body produces ketones in the absence of
carbohydrates, and then converts the ketones into a form of glucose that
enables proper brain function. This brings us to the next myth.

Myth #6:
You cannot eat any carbs on a high protein diet. Using the Atkins
diet as an example, Atkins himself said on the Larry King show, "You can
eat all the carbs your body allows as long as you do not gain weight".
What he was talking about was when we reach our desired weight you
can add as many carbs to your diet until you start gaining weight, that is
your threshold, for some people it is 50 grams a day for others it's 200
grams or more.

Myth #7:
I will gain all my weight back if I stop my low carb diet. This is
totally false. It does not matter which diet you choose, if you are
successful in your weight loss and then stop your diet, 9 out of 10 times
you revert back to your old eating habits, and start eating junk and
overindulge, then of course you gain weight back.

Myth #8:
Eating protein makes you fat. This statement doesn’t hold much
truth. Protein actually raises your calorie burning metabolism by as much
as 30% over carbohydrates. When proteins are consumed, your body
must digest and break them down into amino acids. This takes energy
and plenty of it, which actually helps you lose weight, not gain it.

Myth #9:
High protein diets include fats, and fats are bad for me. Fats in
the absence of carbohydrates burn more efficiently, and do not clog your
arteries. As the studies show LDL levels (low density lipoproteins) which
are the artery cloggers, are lowered. The levels of HDLs, which are the
good triglycerides are raised even though your fat intake is increased,
that as mentioned above is attributed to low carb intake.
As is previously mentioned, carbs and fat don't mix, and your body
cannot efficiently break them down together. Your liver is overburdened
and ends up converting the carbohydrates into fat, unless of course you
are exercising like crazy.

Myth #10:
I will not have any energy with the low carb diet. This statement
is totally false, unless you are a marathon runner or bodybuilder. When
you consume small amounts of carbohydrates, your body needs another
source of energy. When glycogen levels are gone, your body starts using
fat for energy and combustion.
If you are extremely active, it will take about 2-3 weeks, after which
your body is acclimated to your new eating habits and adjusts, energizing
you as before. If you are involved in an endurance sport, then of course
you need extra carbs to be competitive. If you are an athlete or workout
extensively, you probably would not be dieting anyway, and a low carb
high carb is a moot point.

Conclusion
With this, we come to the end of our eBook on the Ketosis Diet. Over
the course of the eBook, we have covered all the information you will
need to start following the Ketosis Diet and also achieve success with it.
As long as you stick to the information provided here and follow the
tips, you shouldn’t have any problem shedding the extra pounds in no
time. It is truly the best approach to losing weight fast, but in a healthy
and safe manner.


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Ketosis Diet ( I )

Ketosis Diet: Eat Fat, Be Thin
7 Steps to a Low-Carb Ketosis diet - -
Transform your body fast

INTRODUCTION:
WHAT IS KETOSIS?
Firstly, the word ketosis refers to the state of the human body when it
lacks carbohydrates and starts depending upon proteins, fat and muscle
for its energy. That is how this diet got its name. In other words, a ketosis
diet is a diet with low amount of carbs or no carbs at all.
Being in this condition, the brain tells your body to create reserves of
glucose for emergencies only. This happens because of the lack of
carbohydrates in your body. And so, the brain starts using fat storages for
immediate energy needs.
When you first deprive your body of carbohydrates and replace them
with protein and fat, the metabolism shifts to accommodate this. The first
stage is known as lipolysis, and is the initial burning of fat to use as
energy.
Ketosis is the second part of the process that takes place when your
body's metabolism shifts from getting energy from carbohydrates to
taking it from fat. When it is taking place, this is the time you lose the
most fat. The term ketosis relates to the blocks of fat that are stored for
release as energy, which are known as ketones.

HISTORY OF THE KETOSIS DIET
Epilepsy has confounded humanity since its earliest manifestations in
the individuals it plagued. Once attributed to supernatural attacks from
evil spirits, the disease soon came under the scrutiny of Hippocrates. The
Greek were the first to identify the reality of Epilepsy being biological and
not spiritual. It was Hippocrates who would use fasting as a means of
correcting the disease.
But Hippocrates wasn’t alone. As history unfolded after Hippocrates,
other physicians cited fasting as a means for combating Epilepsy. This is
what makes the Ketogenic Diet so incredible: it has been developed over
centuries of time, and the physicians who were working to find a cure had
no idea! Fortunately for the world, they were on the right track, and this
track would lead to the Ketogenic Diet breakthrough of the 20th century.
Early in the 20th century, there was a worldwide interest in fasting as
a means of treating epilepsy. It peaked when two doctors (Guelpa &
Marie) from Paris helped 20 people minimize the effects of their epilepsy
and recorded the entire process in a report.
Soon after, the same conclusions were drawn in the US when doctors
from multiple fields used fasting to improve their patients’ situations. But
we know that while fasting is a temporary cure, it’s unsustainable.

FROM FASTING TO THE KETOGENIC DIET:
To understand the transition from fasting to dieting, it’s important to
see the connection made by William Lennox of the Harvard Medical
School. He observed that seizures began to subside after 2 – 3 days of
fasting, which led him to conclude that the change came from a change
in metabolism, more specifically, a change in the body’s fuel.
The body began fueling itself on fat, Lennox suggested. The
connection of fat as fuel in the fasting subjects was paramount in the
development of the Ketogenic Diet.
In 1921, the endocrinologist, Dr. Rollin Woodyatt, discovered that
acetone and beta-hydroxybutyric were present in people who followed a
fast or a certain diet that was low in carbs and high in fats.
Keep in mind that acetone and beta-hydroxybutyric are members of
the Ketone family. This had a huge impact on Dr. Russell Wilder, who
would make another discovery the same year.
Dr. Wilder realized that though fasting was effective, it wasn’t
sustainable. Wilder proposed that the body could produce the same
ketone bodies that it produced during fasting, except with the patient
eating regularly. This prolonged state of Ketonemia would be what Wilder
termed the Ketogenic Diet.
Dr. Wilder’s discovery of the Ketogenic Diet blew open the doors for
innovation! Dr. Peterman, a physician at the Mayo Clinic, was the first to
standardize the diet by developing the following calculations:
---1g of protein per kilogram of bodyweight
---10 – 15 g of carbs per day
---Fill the rest of the remaining calories with fat
Aside from some mild alterations to the diet, this is basically the same
diet practiced today! With Dr. Peterman’s metrics guiding them, other
doctors began experimenting with this wonderful new diet that was a
godsend for people struggling with epilepsy.
Dr. Peterman also noticed the effects of the Ketogenic Diet on the
brain’s performance, noting that people adhering to the Ketogenic diet
displayed “a marked change in character, concomitant with the ketosis, a decrease in irritability, and an increased interest and alertness.”
The Ketogenic Diet was impacting the most important parts of the
body and science had finally caught up to document the incredible
exchange. The Ketogenic Diet became the unquestioned best weapon in
the fight against epilepsy. The diet was so effective in fact, that it has
been in competition with the pharmaceutical industry since 1938, when
the first antiepileptic drugs hit the market.
The next thirty years were bleak for the Ketogenic Diet. Antiepileptic
drugs offered epilepsy patients a way around seizures without having to
adhere to a strict diet. It seems like many at the time chalked the diet up
to be archaic, used in the time it was pragmatic for, and then retired when
something better came along. But there were still those who wanted to
prove the worthiness of the Ketogenic Diet.
In 1971, an easier to follow Medium-Chain Triglyceride oil diet was
developed in hopes of getting people who were on the fence about the
diet to give it a shot, but this attempt proved futile. The problem was that
the diet was viewed as beneficial only for epilepsy patients. Few thought
it could be utilized for other dieting purposes. People had yet to realize
the Ketogenic Diet was useful for so much more than treating epilepsy,
although that was a massive benefit.
Years passed with little to no development on the Ketogenic Diet.
Antiepileptic drugs ruled the field. That was until a reality shaking episode
of Dateline was produced in 1994. Dateline followed a tormented boy
named Charlie Abrahams, who had suffered from what seemed like
endless seizures for the first two years of his life. His parents tried
everything: faith healing, antiepileptics, homeopathic medicine, and even
brain surgery. The diagnosis looked grim for poor Charlie.
That was until Charlie’s father, Jim Abrahams, discovered the
Ketogenic Diet while researching treatments for epilepsy. Charlie was
taken to Johns Hopkins where he began the diet and saw immediate
results. Not only was Charlie able to control his seizures, but he also
made significant cognitive development that was previously thought
unlikely by his doctors. Charlie’s father was confounded. Why hadn’t
anyone told them sooner about the diet and its benefits for children with
epilepsy?
Realizing that other families could be going through the same thing,
Jim took action. He started the Charlie Foundation and began producing
resources for other families who were in the fight against epilepsy. The
Abrahams could have never known how important their work was going
to be. The fact that they managed to bring the spotlight back to the
Ketogenic Diet and its efficacy for treating epilepsy has reinvigorated
interest in the diet.
The Ketogenic Diet’s origins are founded in the pursuit of scientific
truth. It is a remedy based on the principle of helping and healing, not
making money or creating addicts. Keep pursuing the Keto lifestyle, and
show everyone around just how powerful this diet is!
SEVEN LOW-CARB LIVING TIPS FOR WEIGHT
LOSS
The low-carb eating in the form of ketosis has a positive effect on
hormone regulation-also known as blood sugar regulation, acts a fat
burning furnace, and brings the body a number of benefits. Here are
seven tips for low-carb living that can help you lose weight…and keep the
weight off!
1. Avoid Sugar and Starch
Sugar and starch are a form of carbohydrates, which if consumed in
excess, will turn into fat as our liver has no choice to turn that energy into
fat and that liver fat leads to further metabolic diseases. Start by limiting
your carbohydrate intake to 20 grams a day by avoiding carb-rich foods
like flour, pasta, sugar, rice and starchy vegetables. Go through nutrient
labels on the consumables and keep a track of your daily carb
consumption.

2. Eat ‘’Real Foods’’
Medium chain triglycerides (MCT) foods, such as coconut oil, yogurt,
and butter consist of good fats, and are easily broken down and used as
energy. Highly absorbent, MCTs are commonly used as a therapeutic
treatment for malabsorption related issues, including Crohn’s Disease.
MCTs have also shown benefits when used by people who don’t have a
gallbladder.

3. Eat Fat to Lose Fat
Although you shouldn’t limit yourself to eating meager quantities of
oils and butter, you shouldn’t consume more once you start feeling full.

4. Eat Greens Every Day
Vegetables are rich with minerals otherwise hard to obtain, like
magnesium, potassium, calcium, manganese, folate and betain. The fiber
content also speeds up bowel movements, preventing stomach problems
while giving the body an overall healthy, refreshing boost. The best way
to eat more greens is eating a cup of non-starchy vegetables, raw, and 2
cups of salad greens.
Veggies can include broccoli, summer squash, wax beans, zucchini,
jicama, mushrooms, asparagus, Brussels sprouts, leeks, cucumber, egg
plant, shallots, rhubarb, celery artichokes, peppers, okra, tomatoes, and
pumpkins. It should be remembered that certain vegetables contain a
significant amount of carbs, and so should be zigzagged with good fats in
your diet.

5. Drink Lots of Liquids
Besides dehydrating yourself with a minimum of 2 liters (at least 8
glasses) of water, drink bouillon to lessen fatigue and headache (unless
you are hypertensive). Have a can of caffeinated diet soda or up to 3
cups of coffee a day.

6. Increase Activity While Reducing Stress:
Inactive muscles and a stressed mind can go a long way towards
impacting the body negatively and making weight loss much harder.
Stress may also lead to excessive dietary temptations, like sugar
cravings. Increasing the daily activity will keep your mind occupied and
manage your sweet tooth while decreasing appetite, building muscle and
improving bone density.

7. Eat When You’re Hungry, Stop When You’re
Full
It is great to start off by knowing the difference between hunger and
cravings. If you are moderately hungry, feed your body the essential
foods so you don’t end up wanting more and overeating. If you’ve had
your fair share of food, but are still tempted to eat, distract yourself with
activities.
Listen to your body… if you’re not hungry you don’t have to eat. Even
when you eat, make sure you eat until you are not feeling hungry, NOT
until you’re full. It’s better to satiate your hunger 80%, while leaving the
20% intact.

KETOGENIC DIET PLAN
For the best diet to rapidly burn fat using the body's natural
metabolism, consider the ketogenic diet plan. Nutrition has the strongest
effect on the body's production of important hormones, which regulate
metabolism and allow the body to burn fat for energy and retain muscle
mass, with little need for excessive exercise.

WHAT IS A KETOGENIC DIET PLAN?
Basically, it is a diet that causes the body to enter a state of ketosis.
Ketosis is a natural and healthy metabolic state in which the body burns
its own stored fat (producing ketones), instead of using glucose (the
sugars from carbohydrates found in the standard American diet - SAD).
Metabolically speaking, ketogenic foods are powerful. The amazing
benefit is these foods are also delicious, natural whole foods that are
extremely healthy for you.

SO, WHICH FOODS ARE ENCOURAGED?
Some of the best-tasting, most fulfilling foods are part of this plan,
including lean meats like chicken and beef, healthy sources of protein
and high-quality fats like avocado, eggs, coconut oil, butter, eggs and
olive oil. Also, delicious leafy-green vegetables like kale, chard, and
spinach, as well as cruciferous vegetables like broccoli, cabbage and
cauliflower.
These foods can be combined with nuts, seeds and sprouts, and a
wide range of other amazing foods that lead to incredible health benefits
that give your body the protein, healthy fats, and nutrients it needs while
providing metabolism-boosting meals for easy cooking at home or on the
go.

WHICH FOODS SHOULD BE LIMITED?
On a ketogenic diet plan, the main foods to avoid are those high in
carbohydrates, sugars, and the wrong types of fats. These foods can be
toxic to the body and create excess glucose that the body turns into
stored fat.
These foods increase the level of insulin and blood sugar in the body,
and will prevent fat loss even if you are putting a lot of energy into
exercise. To avoid these foods, limit your intake of grains, processed
foods, vegetable oils (canola, corn, soybean, etc.), milk, margarine, and
other high-carbohydrate, high-sugar foods.

BUT AREN'T FATS BAD FOR YOU?
We have been told for decades that calories from fats should be
reduced to encourage weight loss, but this is a vast over-simplification
(still supported by government and industrial food interests) that is no
longer accurate according our modern understanding of human nutrition.
The reality is that certain fats are not good for you (omega-6 fatty
acids), because your body has a hard time processing them. Other fats,
particularly medium chain triglycerides (MCTs), are extremely beneficial
for weight loss, brain cell generation, and nutrients. These healthy
saturated fats should be increased to give your body the energy it needs
while in ketosis, while limiting the detrimental trans-fats found in many
processed foods.



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About Vitamin K2

 

Vitamin K2: 9 Uses and Benefits

Vitamin K2 is an essential vitamin that many people never hear of until they have their first child and the nurse administers a Vitamin K injection.
Sadly, this essential nutrient is often overlooked, and it is important at all life stages, not just for newborn babies or pregnant moms. Other vitamins and minerals like Vitamin D, Magnesium and Calcium get the attention they deserve, but K2 is often ignored with dire consequences.

What is Vitamin K2?

Vitamin K is a fat soluble vitamin that is important for blood clotting and that contributes to a healthy heart, bones and immune system.
There are several different forms, mainly K1 and K2, though they act differently in the body:
  • Vitamin K1– (or phylloquinone) is natural form found in greens and nettle that is used by the liver for proper blood clotting.
  • Vitamin K2– (or menaquinone) is a more absorbable form of Vitamin K found in certain fermented foods and supplements is used by soft tissues and is helpful for bones, heart tissue and more
  • Vitamin K3– (or menadione) is a synthetic form of Vitamin K. This is typically the one injected into infants at birth and some studies have shown potential toxicity from this form

Which Form of Vitamin K2 is Best?

Vitamin K1 is found in leafy greens, though only a small amount is actually absorbed and used by the body. In fact, experts suggest that only 10% of Vitamin K1 from greens is used by the body.
Vitamin K2 is found in fermented raw grass fed dairy and certain other fermented foods (like natto). This is because K2 is a product of the fermentation and is created by certain bacteria. In general, these foods contain a proportionately lower amount of K2 (compared to the K1 in greens), though much more is absorbed. (1)
Interestingly, studies have shown great health and cardiovascular benefits from K2, but hardly any effect from K1. K1 is necessary for proper blood clotting and is used by the liver, while K2 benefits the bones and controls proper utilization of calcium. In fact, it is helpful to think of them as two separate nutrients with different purposes.
There is also a misconception that the body can convert K1 to K2. The research actually showed that while some other animals can effectively convert K1-K2, humans need food or supplemental sources of K2 for good health. (2)
Chris Kresser explains why the K1->K2 conversion is not effective in humans:
It was once erroneously believed that intestinal bacteria are a major contributor to vitamin K status. However, the majority of evidence contradicts this view. Most of the vitamin K2 produced in the intestine are embedded within bacterial membranes and not available for absorption. Thus, intestinal production of K2 likely makes only a small contribution to vitamin K status. (Unden & Bongaerts, 1997, pp. 217-234)

Are We Deficient?

Estimates are that over half of the adult population is deficient in Vitamin K.
While the effects of Vitamin K deficiency can show up in more serious problems like cardiovascular disease, bone loss and tooth decay, it can also manifest in smaller symptoms like easy bruising, heavy periods, or nosebleeds.
Those with digestive problems or with a history of antibiotic use are the most at risk for these problems.
In general, it would be a good idea to get adequate K1 and K2 from diet and supplements, though K2 is the most studied and effective for the benefits listed below.
For the rest of this post, I’ll be using the terms “Vitamin K” and “K2” to refer to the K2 form of Vitamin K.

1. For Healthy Bones

Research has shown that Vitamin K2 is one of the most important nutrients for long-term bone health and that it is even more important than calcium.

K2 is needed to help calcium and other minerals bind into the bone matrix to strengthen bones (and not to stay in soft tissue where it can cause calcification in the wrong places).

In fact, studies have shown that Vitamin K is effective at not just stopping bone loss in people with osteoporosis but potentially reversing it as well.(3) This same research found up to an 80% reduction in fractures in osteoporosis patients with K2 supplements.

2. For Heart Health

I wrote before about how calcification of the arteries can occur when a person consumes too much calcium without the needed cofactors in the right ratios: Magnesium, Vitamin K2 and Vitamin D3.

The book Vitamin K and The Calcium Paradox details how Vitamin K is needed to usher calcium into bones and other necessary places in the body and keep it out of soft tissue, arteries and the heart. Magnesium is also important for this process and without the needed K2, D3 and magnesium, calcification is more likely.

It is important to note that the research only shows a cardiovascular benefit from K2 and not K1. In fact, the Rotterdam study found that those with the highest dietary or supplemental intake of K2 had the lowest risk of calcification of the arteries, and the lowest risk of getting or dying from cardiovascular disease.

With the drastic rise of heart disease in recent decades, Vitamin K is becoming an ever-important topic.

3. For Oral Health

Oral health is vital for overall health and Vitamin K is important for oral health. In fact, Vitamin K was one of the vitamins that Dr. Weston A. Price found was vital for tooth remineralization and prevention of cavities.

I used it as part of my tooth remineralization process that helped me reverse several small cavities. (I recently confirmed that remineralization is possible in an interview with a dentist who specializes in this process- listen here)

4. To Reduce Varicose Veins

This will be getting its own post soon, but the same action that makes Vitamin K beneficial for bone health may also make it helpful for those with varicose veins. (4)

Human research is still in the early stages, but we know that Vitamin K is needed for the production of MGP (matrix GLA protein), which helps avoid calcification in the arteries. This same protein helps stop calcification in the veins as well since the calcium meant for the bones is ushered into the bones and does not accumulate in veins and arteries.

The preliminary study published in the Journal of Vascular Research found that Vitamin K2 was necessary in reversing the chemical change and avoiding or getting rid of varicose veins.

More research is needed, but since Vitamin K has so many other benefits, it might be worth trying for those who struggle with varicose veins.

5. To Reduce Cancer Risks

There are several well-documented studies that show a correlation between higher Vitamin K consumption and lower risk of certain cancers:

    A European cohort study showed that K2 may reduce the risk of prostate cancer by 35%  (5)
    A follow up study showed a 63% reduced risk of prostate cancer in those with the highest Vitamin K intake vs. the lowest (6)
    A 2003 study showed a benefit of K2 in slowing the growth of lung cancer and leukemia cells.
    It is also shown to reduce the risk of and halt the growth of hepatocellular carcinoma, a dangerous type of liver cancer. (7)
    It impairs the ability of cancer cells to stimulate tumor growth (8)
    Stop the proliferation of cancer cells (9)

Life Extension Magazine reported that:
    Lab studies demonstrate tremendous potential for vitamin K in many other cancer types as well. Vitamin K2 induces certain kinds of human leukemia cells to differentiate, or turn into normal white blood cells. In cells from certain brain tumors, in stomach cancer, and in colorectal cancer lines, vitamin K halts the reproductive cell cycle and induces apoptosis. Vitamin K also triggers a DNA-degrading protein that cancer cells normally suppress; thereby preventing tumor cells from repairing themselves effectively.

More research is definitely needed, but these initial studies show that Vitamin K may be an effective (and inexpensive) possibility for the future of cancer treatment.

6. For Brain Health

Some fascinating new research showed that the same process that makes Vitamin K helpful for preventing calcification of the arteries and muscle tissue might also make it beneficial for protecting the brain against Alzheimers and other diseases.

In short, the theory is that Vitamin K helps prevent excess calcium in the body (including the brain), and this excess disregulated calcium in the brain accounts for some of the damage from Alzheimers.

Another study looked at the dietary intake of Vitamin K in patients with early Alzheimers and found that those diagnosed with Alzheimers had considerably less Vitamin K than those in the control group.

7. Longevity

We now know that Vitamin K affects 16 Gla-proteins in the body. This is one of the reasons that studies have consistently shown an inverse relationship between Vitamin K levels and mortality from all causes. (11) In other words, the better your Vitamin K levels, the less likely you are to die from all causes. (12)

In fact, the most recent study showed that those with the highest intake were 36% less likely to die from all causes than those with the lowest. (13, 14)

Of course, all of the above benefits show why it would logically have such an impact on mortality by reducing the risk of death from the main causes like atherosclerosis, osteoporosis, diabetes, and cancer, but it appears that there is a dose dependent correlation with Vitamin K intake:

    Insufficient blood clotting was thought to be the main sign of vitamin K deficiency. However, scientists have since learned that you can have enough vitamin K to promote healthy blood clotting, yet still not have enough vitamin K for it to activate the Gla-proteins necessary to help prevent cardiovascular disease, osteoporosis, diabetes, and cancer, all conditions in which vitamin K-dependent proteins are known to be factors. Fortunately, studies show that vitamin K supplementation can significantly increase the amount of activated Gla-proteins in tissues—without over-activating the clotting proteins.

8. Synthesis of Other Nutrients

I already mentioned how Vitamin K is needed for proper calcium synthesis (along with magnesium) but it is also needed in balance with Vitamin D3.

K2 and D3 work synergistically for many aspects of health. In fact, Calcium, Magnesium, K2 and D3 all work in balance. Taking too much D3 can cause a Magnesium deficiency without supplemental magnesium. Taking too much calcium can cause a magnesium deficiency or lead to over-calcification.

Vitamin D helps you absorb calcium, but K2 helps it actually end up in your bones and Magnesium helps make sure it gets there efficiently.

9. Skin Health & Anti-Aging

K2 is also promising for skin health and anti-aging. Just as it prevents the calcification of arteries, veins and soft tissue, it helps stop excess calcium in the elastin in the skin.

For this reason, K2 may help keep skin elastic and prevent wrinkles.(16)

2011 research showed that women with extensive wrinkles were also more likely to have low bones mass. Other research has shown that Japanese women were less likely to have wrinkles than other cultures, and noted the natto (fermented soy high in K2) in the diet of Japanese women.

How to Test for Vitamin K2 Deficiency?

You can measure serum K1 and K2, just like you can measure D3, but unfortunately, this is not extremely accurate, since K1 is held in the liver and has a short half life (about 4 hours). Essentially, a serum K test would only reveal Vitamin K levels from food intake in the last day or so.

There is a more advanced test, called the enzyme-linked immunosorbent assays (ELISA) that tests the presence of MGP. Initial reports on this test showed that almost 100% of people tested were deficient. The doctor who developed the test, Dr. Schurgers, suggests that almost everyone could benefit from increasing dietary and supplemental levels of K1 and K2.

How I Take Vitamin K2

Since there are no known side effects from K2 consumption, even at high levels, I take 180 mcg (two 90mcg capsules) per day on most days (consuming a small amount of Natto would also work). I also consume Fermented Cod Liver Oil Daily, which is a natural source of K2 (and other fat soluble vitamins), as well as Emu Oil (a natural source of K2). Raw butter from grass fed cows is also a good source of Vitamin K2 for those who tolerate dairy.

Some experts recommend as much as 500mcg per day, but I would only consume high levels like this under the guidance of a practitioner to make sure that cofactors (D3, calcium and magnesium) maintained proper levels as well.

For K1- I eat a lot of leafy greens and use nettle leaf (high in K1) in many of my homemade herbal teas.

Of course, since K2 is a fat soluble vitamin, it is important to check with a doctor before taking, especially at high doses of if pregnant or nursing. I also recommend this book for learning more about Vitamin K supplementation and safety.

Food Sources of Vitamin K

Food sources of K1:


    Kale
    Dried Basil
    Spring Onions/Scallions
    Broccoli
    Brussels Sprouts
    Asparagus
    Cabbage
    Cucumbers
    Prunes
    Most greens

Food sources of K2:

    Natto (best source)
    Grass fed butter (raw)
    Grass fed cheese (raw)
    Egg Yolks
    Chicken livers
    Grass fed Beef
    Chicken

Bottom Line

I believe that Vitamin K2 is an unspoken and vitally important nutrient and that widespread deficiency could be related to the rapid rise in health problems we see in modern society.
 Those who have any of the health problems associated with K2 deficiency (listed above) might consider doing their own research on K2 and talking to a qualified doctor of practitioner to see if it would be beneficial for their specific cases.
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Innolac

Innolac Powder
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16 Foods to Eat on a Ketogenic Diet



The ketogenic diet has become quite popular recently.
Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy (1, 2, 3).
There's also early evidence to show that it may be beneficial for certain cancers, Alzheimer's disease and other diseases, too.
A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are 16 healthy foods to eat on a ketogenic diet.

Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4).
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5).
While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range.
Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10):
  • Clams: 5 grams
  • Mussels: 7 grams
  • Octopus: 4 grams
  • Oysters: 4 grams
  • Squid: 3 grams
Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11).
In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12, 13).
Aim to consume at least two servings of seafood weekly.
Summary: Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.

Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber, which your body doesn't digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber.
Most vegetables contain very few net carbs. However, consuming one serving of "starchy" vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.
The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts (14, 15).
Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage (16, 17).
What's more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk (18, 19).
Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, "zoodles" can be created from zucchini and spaghetti squash is a natural substitute for spaghetti.
Summary: The net carbs in non-starchy vegetables range from 1–8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease.

Cheese is both nutritious and delicious.
There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium (20).
Cheese is high in saturated fat, but it hasn't been shown to increase the risk of heart disease. In fact, some studies suggest that cheese may help protect against heart disease (21, 22).
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition (23).
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study (24).
Summary: Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs.

Avocados are incredibly healthy.
3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.
However, 7 of these are fiber, so its net carb count is only 2 grams (25).
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What's more, a higher potassium intake may help make the transition to a ketogenic diet easier (26, 27).
In addition, avocados may help improve cholesterol and triglyceride levels.
In one study, when people consumed a diet high in avocados, they experienced a 22% decrease in "bad" LDL cholesterol and triglycerides and an 11% increase in "good" HDL cholesterol (28).
Summary: Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may improve heart health markers.

Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc (29).
They're also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet (30, 31).
One study in older women found that consuming a diet high in fatty meat led to HDL cholesterol levels that were 8% higher than on a low-fat, high-carb diet (21).
It's best to choose grass-fed meat, if possible. That's because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals (32).
Summary: Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.

Eggs are one of the healthiest and most versatile foods on the planet.
One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle (33).
In addition, eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes for up to 24 hours (34, 35).
It's important to eat the entire egg, as most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health (36).
Although egg yolks are high in cholesterol, consuming them doesn't raise blood cholesterol levels in most people. In fact, eggs appear to modify the shape of LDL in a way that reduces the risk of heart disease (37).
Summary: Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They're also high in several nutrients and may help protect eye and heart health.

Coconut oil has unique properties that make it well suited for a ketogenic diet.
To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.
In fact, coconut oil has been used to increase ketone levels in people with Alzheimer's disease and other disorders of the brain and nervous system (38).
The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil's mix of MCTs and lauric acid may promote a sustained level of ketosis (39, 40).
What's more, coconut oil may help obese adults lose weight and belly fat. In one study, men who ate 2 tablespoons (30 ml) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes (41, 42).
For more information about how to add coconut oil to your diet, read this article.
Summary: Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.

Plain Greek yogurt and cottage cheese are healthy, high-protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle.
5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein (43, 44).
Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (45, 46).
Either one makes a tasty snack on its own.
However, both can also be combined with chopped nuts, cinnamon and optional sugar-free sweetener for a quick and easy keto treat.
Summary: Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. Studies have shown that they help reduce appetite and promote fullness.

Olive oil provides impressive benefits for your heart.
It's high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies (47, 48).
In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function (49, 50).
As a pure fat source, olive oil contains no carbs. It's an ideal base for salad dressings and healthy mayonnaise.
Because it isn't as stable as saturated fats at high temperatures, it's best to use olive oil for low-heat cooking or add it to foods after they have been cooked.
Summary: Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It's ideal for salad dressings, mayonnaise and adding to cooked foods.

Nuts and seeds are healthy, high-fat and low-carb foods.
Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases (51, 52).
Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (53).
Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.
Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds (54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64):
  • Almonds: 3 grams net carbs (6 grams total carbs)
  • Brazil nuts: 1 gram net carbs (3 grams total carbs)
  • Cashews: 8 grams net carbs (9 grams total carbs)
  • Macadamia nuts: 2 grams net carbs (4 grams total carbs)
  • Pecans: 1 gram net carbs (4 grams total carbs)
  • Pistachios: 5 grams net carbs (8 grams total carbs)
  • Walnuts: 2 grams net carbs (4 grams total carbs)
  • Chia seeds: 1 gram net carbs (12 grams total carbs)
  • Flaxseeds: 0 grams net carbs (8 grams total carbs)
  • Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
  • Sesame seeds: 3 grams net carbs (7 grams total carbs)
 Summary: Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.

Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception.
Berries are low in carbs and high in fiber.
In fact, raspberries and blackberries contain as much fiber as digestible carbs.
These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease (65, 66, 67).
Here are the carb counts for 3.5 ounces (100 grams) of some berries (68, 69, 70, 71):
  • Blackberries: 5 grams net carbs (10 grams total carbs)
  • Blueberries: 12 grams net carbs (14 grams total carbs)
  • Raspberries: 6 grams net carbs (12 grams total carbs)
  • Strawberries: 6 grams net carbs (8 grams total carbs)
Summary: Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.

Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving.
For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn't linked to heart disease.
In fact, some studies suggest that a moderate consumption of high-fat dairy may possibly reduce the risk of heart attack and stroke (72, 73, 74).
Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss (23).
Summary: Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.

Shirataki noodles are a fantastic addition to a ketogenic diet.
They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water.
In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water (75).
Viscous fiber forms a gel that slows down food's movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management (76, 77, 78).
Shirataki noodles come in a variety of shapes, including rice, fettuccine and linguine. They can be substituted for regular noodles in all types of recipes.
Summary: Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.

Olives provide the same health benefits as olive oil, only in solid form.
Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage (79).
In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure (80, 81).
Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low.
A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size (82).
Summary: Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce.

Coffee and tea are incredibly healthy, carb-free drinks.
They contain caffeine, which increases your metabolism and may improve your physical performance, alertness and mood (83, 84, 85).
What's more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee and tea intakes have the lowest risk of developing diabetes (86, 87).
Adding heavy cream to coffee or tea is fine, but stay away from "light" coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings.
Summary: Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.

Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa has been called a "super fruit," because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries (88).
Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (89, 90, 91).
Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.
One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. The same amount of 70–85% dark chocolate contains up to 10 grams of net carbs (92, 93).
Summary: Dark chocolate contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.

A ketogenic diet can be used to achieve weight loss, blood sugar control and other health-related goals.
Fortunately, it can include a wide variety of nutritious, tasty and versatile foods that allow you to remain within your daily carb range.
To reap all the health benefits of a ketogenic diet, consume these 16 foods on a regular basis.










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