Certificate in Low Carb Nutrition

Lecture: 1. Health & Nutrition

Menu Planning

Menu planning is the process of planning and scheduling intake of

meals for general or specific individual requirements . The following

terms and concepts are widely used for menu planning.

Health

Health is state of complete physical, mental and social well being and

not merely the absence of disease and infirmity

Nutrition

Nutrient Requirement can be defined as the minimum amount of the

absorbed nutrient that is necessary for maintaining the normal

physiological functions of the body.

RDA(recommended Dietary Allowances)

Nutrient present in the diet which satisfies the daily requirement of

nearly all individuals in a population . These imply addition of safety

factor amount to the estimated requirement to cover the variation

among individuals, losses during cooking and lack of precision inherent in the

estimated requirement.

Recommended Dietary Allowances =Requirements + Safety factor.

Recommended dietary allowances of an individual depends on many factors

like age, sex, physical work and physiological stress.

Age

An adult require more total calories than child due to larger size of the body

and increase in activity .A growing child requires more calories and protein

per kilogram of body weight than an adult

Sex

Females require less calories than males .

Physical Work

Sedentary workers require less calories and B-vitamins than hard working persons.

Physiological Stress

During pregnancy and lactation period the requirement of nutrients are increased.

Lecture: 3. Carbohydrates

What are Carbohydrates?

Carbohydrates are molecules composed of carbon, hydrogen, and oxygen atoms.

Carbohydrates are classified as simple or complex.

Simple carbohydrates are called monosaccharides.

Monosaccharides

Glucose – blood sugar.

Fructose – found in fruits.

Galactose – found in milk products

Simplest form of carbohydrates is called glucose
Disaccharides

Two monosaccharides are combine together called disaccharides.

Sucrose: glucose + fructose

Lactose: glucose + galactose

Maltose: glucose + glucose

Polysaccharides

More than 10 monosaccharides are combine together called Polysaccharides.

Example : Cellulose

The other form of complex carbohydrates is fiber.

Lecture: 4. Proteins

Proteins are the building blocks of body tissue and can also serve as an

alternate fuel source when needed. The human body uses protein for

growth and maintenance.

One gram of Protein contains four calories. When you eat proteins,

your body breaks them down into amino acids

RDA (recommended daily allowance) average daily intake level of

proteins to meet the nutrient requirements is 0.8 grams per kilogram

of body weight.

Maximum intake of Protein ranges is between 1.2 to 2g/kg

Lecture: 5. Fats

Fats are made of collections of molecules called triglycerides.

A triglyceride is formed from three fatty acids attached to a glycerol

molecule.

Fats are the largest and the cleanest energy source.

It provides 9 calories per gram.

Fats are essential for growth, development, and cell functions and also

maintain the body's core temperature and help absorb fat-soluble

vitamins like A, D, E, K.

Types of Fats

Fats can be categorized as saturated fats and unsaturated fats

Unsaturated fats are subdivided into monounsaturated fats and

polyunsaturated fats .Polyunsaturated fats are further divided into omega-6

and omega-3

Poly unsaturated Fatty Acids

Omega-3

Omega-3's are found within the cell membranes of trillions of human

cells and play a critical role in the body's most fundamental

processes.Omega-3 fatty acids help reduce inflammation. Omega-3

fatty acids are highly concentrated in the brain and appear essential

for cognitive and behavioral functions, such as brain performance and

memory.

Omega -6

Limit your intake of omega-6 polyunsaturated fatty acids (PUFA's). The

primary source of omega-6 is vegetable oils. Soybean oil is the most

commonly used vegetable oil around the world. The other types of vegetable

oils are sunflower, cottonseed, sesame ,canola, rice bran, grape seed.

Good Fats

Monounsaturated Fats

Monounsaturated fats (abbreviated MUFAs) contain one double bond between two

carbon atoms. Mono means one. The most common type of monounsaturated fatty acid is

oleic acid.

Sources

The most common sources of MUFAs are olive oil, avocados, almonds, cashews,

peanuts, and pumpkin seeds. Almost every expert agrees that adding olive oil (which has the

highest MUFAs)

Health benefits

Heart health by increasing HDL, and studies have linked MUFAs with lowered blood

pressure. More studies link MUFAs with decreased inflammation, which reduces the

risk of chronic diseases.

Saturated Fats

Saturated fats contain single covalent bonds between

the carbon atoms of fatty acids.

Each carbon atom is bonded with a maximum number

of hydrogen atoms in the molecule.

Sources

Most of them come from animal sources, including

meat and dairy products, as well as some plant

foods, such as palm oil and coconut oil.

Health benefits

Heart health by increasing HDL, and studies have linked MUFAs with lowered blood

pressure. More studies link MUFAs with decreased inflammation, which reduces the

risk of chronic diseases

Trans Fat

Trans fats are created when polyunsaturated vegetable oils are heated

in the presence of hydrogen gas to semi-solidify them. Trans fats are used abundantly in

processed foods because they improve taste, increase shelf life, and have a less greasy

feel. Consumption of trans fat triggers chronic inflammation and increases the risk of

coronary heart disease. In 2015, the FDA placed a ban on products containing Partially

Hydrogenated Oils. adults should not have more than about 5g of trans fats in a day

Lecture: 2. Food Groups

1.Cereal grains and products

Energy ,protein ,invisible fat, vitamin B1, Vitamin B2 , Folic acid ,iron ,fibre.

2.Pulses and Legumes

Energy ,protein ,invisible fat ,vitamin B1,vitamin B2,folic acid ,calcium ,iron ,fibre.

3.Milk and meat products

Protein, fat, vitamin B2,calcium

4.Fruits and Vegetables

Carotenoids Vitamin B2,Folic acid, calcium, iron, fibre

5.Fats and Sugar

Energy, fat, essential fatty acids

Calorie

A Calorie is a unit of energy. The correct term for calorie is Kilocalorie.

The calorie is defined as the amount of heat needed to raise the

temperature of 1 gram of water from 0 to 1 degree Celsius.

1000 calories = 1 Kilocalorie.

The kilocalorie is defined as the amount of heat needed to raise the temperature of 1 kilogram of water from 0 to 1 degree Celsius

To simplify things, We uses the term 'Calorie' instead of 'Kilocalorie

Basal metabolic rate (BMR) is the amount of energy expressed in calories that a person needs to keep the body functioning at rest.

Nutrients are mainly categorized into six categories

Macronutrients : Carbohydrates-Proteins-Fats

Micronutrients : Vitamins-Minerals-Water

1 Gram of Carbs= 4 calories

1 Gram of Protein= 4 calories

1 Gram of Fat= 9 calories

1 ml of Alcohol = 7 calories

1 Gram of Vitamins = 0 calories

1 Gram of Minerals = 0 calories

1 ml of Water = 0 calories

1 ml of Alcohol = 7 calories

Lecture: 6. Vitamins

Vitamins are organic compounds that are needed in small quantities

to sustain life. Most vitamin needs come from food as the body cannot

manufacture them.

There are 13 known vitamins, out of which four

are fat-soluble, and nine are water-soluble.

Fat-Soluble Vitamins

A, E, D & K.

Water-soluble are Vitamins

B1, B2, B3, B5, B6, B7, B9, B12, and Vitamin C.

Lecture: 7. Minerals

Macro Minerals

Your body uses minerals for

bones, muscles, heart, and brain working properly.

Minerals are also essential for making enzymes and hormones.

The amounts needed are more than100 milligrams (mg) per day

The human body needs macro minerals in large quantities,

The macro minerals are calcium, phosphorus, magnesium, sulfur, sodium,

chloride and potassium.

Micro Minerals

our bodies need micro minerals in minimal quantities (0.2 to 15mg/day).

There are nine micro minerals: Iron, Zinc, Copper, Manganese, Selenium,

Chromium, Iodine, Molybdenum, and Cobalt

Lecture : 8.Water

Water is a nutrient But it doesn’t have any calories.

If you have cravings, drink zero-calorie beverages include black coffee,

apple cider vinegar, lemon juice, and green tea.

In 1945, the National Academy of Sciences advised 1 ml of water for

every calorie you eat. For example, if you eat a 2,000 calorie diet, you

should drink 2 liters of water per day.

Understanding the Water requirement of the body

If your body weight is 25 kg ,You need 1 liter of water per day

WHO recommended to have roughly 2-3 liters per day.

This is roughly eight glasses (8 ounces) of water.

Lecture: 9. Dietary Fiber

Soluble Fiber

Soluble fiber can dissolve in water and form a gel-like substance. Some examples of

soluble fiber are gum, pectin, and mucilage. Food sources rich in soluble fiber are peas,

oats, apples, beans, carrots, and barley. The main benefits of soluble fiber are that it

helps to reduce blood glucose levels and blood cholesterol levels.

Insoluble Fiber

Insoluble fiber, as the name suggests, cannot dissolve in water. Examples include

cellulose, lignin, hemicellulose .Food sources rich in insoluble fiber are whole bran,

whole-wheat like roti, potatoes, and beans. The main benefit of insoluble fiber is

that it helps you keep regular by speeding up the passage of foods from the

intestines.

Health Benefits

Insoluble fiber helps add bulk to the stool, making it easier to pass and

decreasing the chance of constipation. Helps to weight loss. Helps to reduce hunger and

cravings. High fiber diet is more filling as it helps stabilize your blood sugar levels, significantly

reducing your cravings and hunger. Fiber foods are nutrient-dense, meaning they are high in

vitamin and minerals.

Lecture: 10. Probiotics and Prebiotics

Prebiotics are live microbial food or feed supplements that benefits

human and animal health by improving the microbial balance in the

intestine. Prebiotics promotes the growth of probiotics in the form of

specific substrates. Products containing both probiotics and prebiotics are

being commercially produced.

Probiotics Benefits

Helps us digest and absorb our food. Most good bacteria are found in

your large intestine, food particles that your stomach and small

intestine cannot digest, these good bacteria help. help in the synthesis of

Vitamin K2, folate, short-chain fatty acids like butyrate (SCFA), and some B

vitamins.

Health Benefits

Probiotics helps to Stimulates the Immune System. 70% of the immune system is located in

our gut. Ideal location of our immune system is the gut because it can fight off these

unwanted microbes more effectively .There is also enough evidence that the gut microbes

modulates neurotransmitters like serotonin, GABA, and even dopamine .The gut is the largest

site for serotonin as it is produced by the gut microbes and the gut cells. Modulates the

neurotransmitters responsible for one's appetite and mood.

Lecture: 11. Balanced Diet

Balanced diet is one which contains different types of foods in such

quantities and proportions so that the need for calories, proteins ,

minerals , vitamins and other nutrients is adequately met and small

provision is made for extra nutrients to withstand short duration of

leanness. In addition a balanced diet should provide bioactive

phytochemicals such as dietary fiber, antioxidants and nutraceuticals

which have positive health benefits. A balanced diet should provide

around 60-70% of total calories from carbohydrates,10-12% from

protein and 20-25% of total calories from fat.

Sample Menu Plan

Breakfast: Day 1
Egg bullseye-2
10 Walnuts
low fat Milk Coffee Without Sugar
5 Strawberries

Breakfast: Day 2

Boiled egg-2
10 Cashews
low fat Milk Tea Without Sugar

Pears One

Breakfast: Day 3
Egg omelette-2
low fat Milk Tea Without Sugar
10 Almonds
70g Banana

Breakfast: Day 4
Egg omelette-2

low fat Milk Tea Without Sugar
10 Peanuts
70g Guava

Breakfast: Day 5
Egg bullseye-2
10 Almonds
low fat Milk Tea Without Sugar

70g Apple

Breakfast: Day 6

Egg boiled-2
10 Walnuts
low fat Milk Tea Without Sugar
70g Grape Fruit

Breakfast: Day 7
Egg omelette-2
low fat Milk Tea Without Sugar
10 Cashews
70g Avocado

Lunch: Day 1

Fish 150g
Veg Salad - 150g

Brown bread -2 slices

Lunch: Day 2

Green gram -150 g
Veg Salad - 150g

Chapati -2 slices

Lunch: Day 3

Chicken - 150g
Veg Salad- 150g

Brown rice -2 slices

Lunch: Day 4

Chick Pea -150g
Veg Salad - 150g

Millet rice-150g

Lunch: Day 5

Veg Salad - 150g
Fish -150g

Chapati-2 slices

Lunch: Day 6

Veg Salad - 150g
Chicken -150g

Brown rice -150g

Lunch: Day 7

Veg Salad - 150g
Meat-150g

Brown bread -2 slices

Dinner: Day 1

Whole grain oats with milk – 1 bowl

Veg Salad – 150g
70g Banana

Dinner: Day 2

Whole grain oats with milk – 1 bowl

Veg Salad- 150g
5 Strawberries

Dinner: Day 3

Whole grain oats with milk – 1 bowl

Veg Salad-150g
one Pears

Dinner: Day 4

Whole grain oats with milk – 1 bowl

Veg Salad-150g
70g Guava

Dinner: Day 5

Whole grain oats with milk – 1 bowl

Veg Salad-150g
70g Apple

Dinner: Day 6

Whole grain oats with milk – 1 bowl

Veg Salad-150g
70g Grape Fruit

Dinner: Day 7

Whole grain oats with milk – 1 bowl

Veg Salad-150g
Avocado 70g

WHAT IS A LOW CARB DIET

The amount of carbohydrate is limited in a low carb diet compared to a regular diet. High carbohydrate foods are limited and replaced with foods containing a higher percentage of fat and protein, as well as low carbohydrate foods. In a low carb diet, we cannot accurately define the amount of carbohydrates. However, all diets that consume less than 150 grams of carbohydrates are known as the Low Carb Diet. Few people today have not heard of the keto diet. Although not very popular in the news media, this diet is well known to the people today through social media such as Facebook, Telegram and WhatsApp. Many chronic diseases, such as diabetes and obesity, which were never thought to be completely cured, are now being cured with this diet

What are the most common low carb diets?

1) Keto Diet

2) Paleo Diet

3) Atkins Diet

All of the above diets are low carb diets but one of the most beneficial diets is the keto diet.

LECTURE 13. KETO DIET

What is keto diet?

The keto diet is a diet that is high in fat, moderate in protein and low in carbohydrates. The keto diet forces the body to burn fat automatically through a process called ketosis. This diet eliminates the accumulated bad fats in the body, cures diseases like diabetes, removes blockages in the blood vessels caused by oedema, and eliminates appetite and cravings for food. Above all, our energy and vitality increase. The urge to eat from time to time disappears. Calories in the diet do not have to be counted. You can eat until your appetite changes. That too is the most nutritious food. Decreasing the amount of carbohydrates in the diet reduces the body's need for insulin. Excessive insulin in the blood causes blockage in the blood vessels causing inflammation. The keto diet eliminates these barriers and reduces the risk of heart disease, stroke and kidney disease. Keto is also a remedy for many other ailments caused by excessive inflammation.

What is Called Ketosis?

Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes things called ketones, which it can use for fuel in the body. Ketosis happens when your carbohydrate intake is low. As your body breaks down fat, it produces an acid called ketones or ketone bodies, which becomes your body and brain's main source of energy. Because ketosis shifts your metabolism and relies on fat for energy, your body can burn fat at a higher rate.

LECTURE 14. KETO DIET AND ITS AMAZING BENEFITS

The ketogenic diet is a high-fat, moderate-protein and very low- carbohydrate diet. Because glucose is the simplest form of energy for the body to use, it’s always used for energy before your body turns to stored fat for fuel. On a ketogenic diet, the goal is to restrict carbohydrate intake so that the body must break down fat for energy. When this occurs, fat is broken down in the liver, producing ketones, which are by-products of your metabolism. These ketones are then used to fuel the body in the absence of glucose Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again. Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. Now there is a lot of interest in the diet's effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS [polycystic ovary syndrome], obesity, high cholesterol and cardiovascular disease.

Keto Diet and Weight loss

If you follow a ketogenic diet with medical supervision, it can help you lose weight, and it may enhance your overall health. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health. While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight. Research shows that ketogenic diets are effective at promoting weight loss — though they may be no more effective than others. Today most people suffer the most from lifestyle diseases caused by their own food culture and style. Many diseases can be cured by avoiding high carbohydrate foods, bakery sweets and desserts. People who follow the keto diet do not get enough carbohydrates and glucose and the body relies on fat for energy. The liver then converts the stored fat into energy. Thus, the body loses weight very quickly. Cutting carbs is one of the simplest and most effective ways to lose weight. Studies illustrate that people on low-carb diets lose more weight, faster, than those on low-fat diets — even when the latter are actively restricting calories. This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.

How Keto Diet Reduces Appetite?

Appetite is a major enemy of dieters. It is this appetite that drives most people off the diet. However, low-carb eating leads to an automatic reduction in appetite. Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories. When you are in ketosis, there is plenty of stored fat your body can access to fuel you. Hunger is only happening if your body cannot access the fat you stored as fuel or if you don't have enough fat. Future studies should investigate the minimum level of ketosis required to achieve appetite suppression during ketogenic weight loss diets, as this could enable inclusion of a greater variety of healthy carbohydrate-containing foods into the diet.

Keto Diet and Diabetes

The keto diet can help control long-term blood sugar. A ketogenic diet may help some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level. The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin. Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year. If you’re insulin resistant -- which means you have higher blood sugar levels because your body isn’t responding properly to the hormone insulin -- you could benefit from nutritional ketosis, because your body will need and make less insulin.

Keto Diet and Brain Health [4]

Our brain needs a constant energy supply. Our brain is arguably the busiest organ in our body. It enables us to make decisions, read, speak, and perform hundreds of other actions instantly. It’s also responsible for several involuntary processes that are crucial for survival, including breathing, regulating body temperature, and secreting hormones. It serves as the headquarters of the central nervous system, receiving and sending messages throughout our body that allow us to do things like spot a car that suddenly pulls in front of you and then brake or swerve out of the way to avoid it. Although it accounts for only 2% of your body weight, our brain consumes 20% of our daily energy. In order to carry out its important functions, the brain requires a steady fuel supply. The brain can use two main fuels, glucose or ketones, both of which cross the blood-brain barrier. In people who eat a diet moderate to high in carbohydrates, the brain’s main energy source is glucose. In people who eat a low-carb, ketogenic diet, the brain can use ketones to meet a major portion of its energy needs. There’s substantial research proving ketogenic diets are quite beneficial in tackling certain brain dysfunctions. The presence of ketone bodies has a neuroprotective effect on the brain. In addition, ketone bodies enhance the function of mitochondria, the powerhouses of the cell, and reduce inflammatory chemicals in the blood, acting to maintain good brain function. The brain disorders helped by the ketogenic diet are conditions such as Alzheimer’s Disease, epilepsy, and Parkinson’s Disease. With continuous research on the health benefits of ketogenic diets, it’s evident that it helps older adults with Alzheimer’s Disease. They experience better memory, improved brain function, and in some cases, relief from migraine symptoms after reducing dietary carbohydrates. The Keto diet is a way of treating patients with poorly controlled epilepsy. The diet – high in fats and low in carbs -- works by changing how the brain gets energy to function. Although not well understood, this diet has successfully reduced seizures in many patients. Doctors typically recommend the keto diet to treat epilepsy in children of all ages, including infants. The ketogenic diet has been used to reduce seizures since the 1920s. The mechanism by which the seizures are controlled are poorly understood. Both the low sugar component and high fat component uniquely alters the ‘excitability’ of the brain, thereby reducing the tendency to generate seizures. When the body is forced to use fat for energy due to fewer carbohydrates or sugars, ketones are produced. These ketones, which the brain can use as an alternative source of energy, have an anti-epileptic effect on the brain. This can lead to improved seizure control.

LECTURE 15. KETO DIET AND CHOLESTEROL

Given the fact that the Ketogenic Diet is a high-fat, low-carb diet — one which emphasizes foods like coconut oil, butter and meat — this leaves many people wondering: Is the keto diet bad for your heart? Despite what you might think, the keto diet has actually been associated with improvements in cardiovascular health. The keto diet is associated with higher levels of HDL, a lipoprotein known as good cholesterol that is associated with decreased risk of heart disease. A meta-analysis also revealed that a very-low-carbohydrate ketogenic diet results in significant weight loss and increased HDL and LDL cholesterol levels. Despite the common myths, ketogenic diets can reduce triglyceride levels and LDL cholesterol levels while increasing HDL cholesterol levels. Because keto is rich in fats, including saturated fat and cholesterol found naturally in animal-derived foods like eggs and meat, many people will experience an increase in cholesterol after beginning the keto diet. However, studies suggest the connection between the keto diet and cholesterol is actually positive. It is well known, based on the previous research, that a ketogenic diet leads to an improvement in the lipid profile and decreases.

What is the reason for the high cholesterol found in people on low-carb diets? What are the solutions?

These problems occur when people on low-carb diets are dieting of their own volition after watching only a few YouTube videos. While doing such diets, you need to learn and understand it clearly. Thus, those who are dieting without proper professional guidance immediately consult the doctor when they see high levels of cholesterol in their blood and start taking the medicine prescribed by the doctor.

In fact, those who go to the doctor after conducting a blood test in this way are giving completely wrong information to the doctor. The drug is prescribed on the basis of the clinical diagnosis at hand and the patient starts taking the medicine unnecessarily. Things are presented in great detail for you so that no one can make such mistakes. The first thing you need to understand is that in such cases you don't have to start taking the medicine right away. This is because our laboratories have normal values made up as part of clinical research of those who follow a 75% carbohydrate or starchy diet. To date, there have been no specific studies, laboratory results, or normal values based on keto diet adherents. Therefore, it is important to know the opinions of those who are well-versed and researching on such diets. No one should get into serious side effects by dieting in the wrong way due to lack of accurate information. It is the values of HDL and triglycerides that you should consider more. Checking only total cholesterol all the time will not have an accurate result. We can only interpret total cholesterol by testing the complete profile known as the lipid profile. People who generally diet check their total cholesterol and complain that the cholesterol has become high. A lot of people ask me why I have only cholesterol at such a high level when all the other results are doing well. As stated above, such problems occur when only total cholesterol is tested in standard laboratories. Only after a phased examination of LDL, VLDL and triglyceride can we assess the possibility of any cholesterol-induced complications. When examining the lipid profile, triglycerides are known to be the worst and most harmful cholesterol in that group. Triglyceride should always remain below the normal value. HDL should always be maintained between 40 and 50. If both of these are correct, then we are 90% successful.

LDL & HDL

Compared to triglyceride, LDL cannot be said to be a bad cholesterol on the worst list. Cholesterol is made in the liver. LDL is responsible for transporting the cholesterol thus produced to other parts of the body. These are lipoproteins or carriers known as low-density lipoproteins. HDL are lipoproteins that return unnecessary cholesterol from different parts of the body to the liver. (High-density lipoproteins) There should not be a decrease in HDL, which transports unwanted cholesterol back to the liver. The same is true of HDL cholesterol. That's why it is said that HDL should always be between 40 and 50.

What is LDL-A & LDL-B?

If triglyceride is low and HDL is high, it can be included in the category LDL-A. In this

However, if triglyceride levels are high and HDL levels are low, it can be included in the category LDL-B. In this case, we have to be vigilant. The diet followed by such people needs to be changed in depth. The real problem is not that LDL is currently 300-350 cholesterol. It is of paramount importance to identify whether it is LDL-A or LDL-B. To identify this, it should be checked to see if the triglyceride level is high. A lot of precautions should be taken if the level of triglyceride increases. If triglyceride levels are low, there is no problem. There is no need to be afraid of increasing the level of LDL in the case of LDL-A. It doesn't matter if it's up to LDL 300. LDL-A is available through saturated fat. (Coconut oil, pure olive oil, etc.). LDL-B is dangerous. Its main component is sugar. Sugar and high-fat diet. That is, a diet with high amounts of sweets or starch, i.e., carbohydrates, with high-fat foods. Such habits need to be removed from our daily lives. People in categories such as those who include more sugar or glucose levels in their diet, have some form of inflammation in the body, have low thyroid, and use oils other than coconut oil or olive oil are more likely to get LDL-B. Similarly, trans fat i.e., coconut oil or olive oil, the oil once cooked can be reheated and used to increase LDL-B. Many people who follow low-carb diets such as ketogenic are also at risk of developing LDLB when they re-heat the oil cooked like this over and over again. Lack of vitamin C can lead to LDLB. That's why it is recommended in the diet to drink juices like lemon water. It is also dangerous to bake and eat foods that contain excessive carbohydrates. For example, donuts, baked with sweet sauce. Bakery sweets with corn syrups like fructose. In short, high carbohydrates and high fats can be dangerous. Similarly high carbohydrates and high protein are dangerous. People who have had surgery and those experiencing trauma after an accident are also at an increased risk of developing LDL-B.

Things to do to increase HDL in your blood

1. Walk or exercise daily for 30 to 40 minutes.

2. Use coconut oil or pure olive oil while cooking.

3. Eat high-fat fish like salmon.

4. Include avocados, flaxseeds, nuts, etc. in your diet.

5. Supplements containing Omega-3 fatty acids can be taken.

6. Following low-carb diets such as ketogenic can help increase HDL.

7. Foods like Egg - Omega 3 Eggs, Fish Liver Oil, Dark Chocolate, Full Fat Yoghurt, etc. can all help in increasing HDL.

Triglyceride

Triglyceride is a cholesterol that is considered dangerous within the cholesterol group lipid profile. This is because triglycerides stick to the blood vessel and cause blocks. This leads to cardiovascular diseases. Therefore, it is necessary to keep the triglyceride below the normal range at all times. Triglyceride levels rise when you eat foods rich in carbohydrates or starch. Those who do not follow proper exercises have reduced levels of HDL. To increase HDL, you need to follow proper exercises and eat good fats. The decrease in HDL is seen in people who eat more of hotel foods that are added to the abundance of vegetable oils or trans fats. When the oil once heated is reheated several times, a variety of chemical reactions occur and the trans-fat increases dangerously in them. If such fats enter the blood, it is difficult to separate it from the blood. In short, it is difficult to melt even if the blood is boiled. That's why it's said not to eat trans fats. Only those who control oils and outdoor foods cooked in high temperatures and follow proper exercise regimens can maintain health.

There are a lot of misconceptions among everyone about fat. How should we use fat?

A lot of people eat a spoon of butter or a spoon of ghee on an empty stomach in the morning. That doesn't increase anyone's cholesterol. Bad cholesterol increases when you have sugar tea with it or something else that's high in sugar and starch. High sugar food style never does a good thing to our body. Similarly, not many people are aware of the fact that when you eat foods that contain too much starch, this starch is converted into fat by the body. Fat is never digested when a hormone called insulin is over-produced in our body. Intermittent fasting, good sleep, regular exercise and a disciplined lifestyle are ways to control insulin resistance. It is best for dieters to always diet with professional guidance. You need to have a clear understanding of the diet you are going to follow. These are all out-of-syllabus matters. It is only from reality that we can understand such things. When doing a diet, you need to understand exactly what are its side effects, what are the remedies to be done once it's gone wrong, and what is the right diet for each one.

LECTURE 16: KETO DIET AND PCOD/ PCOS

How PCOS is cured in people who are on a keto diet or low-carb diet. There are a number of studies currently on this. However, many doubts still exist about PCOS and the ketogenic diet.

Can people with PCOS do a ketogenic diet?

People with PCOS also have hormonal-related issues. Such people follow a lot of diet and other exercises but don't lose as much weight as they would like. Women with PCOS do not lose weight as quickly as compared to normal women. The physical difficulties faced by people with PCOS, such as menstrual cycle, excessive hair growth, overweight, depression, hair loss, darkening of the neck, excessive acne, infertility, etc., are some of the most common physical difficulties faced by people with PCOS. However, currently the vast majority of women suffer the most due to obesity and infertility. There is currently no permanent solution to PCOS. A variety of treatment options exist today but you can control PCOS with a proper diet and exercise. Low-carb diets are the most suitable diet for those suffering from

Will PCOS be completely cured while on a keto diet?

Low-carb diets have been tested in women who are obese and have insulin resistance due to PCOS. Based on the experiments thus conducted, it was found that there was a significant reduction in body weight, testosterone, triglyceride, fasting insulin, glucose, etc. It is a proven case that low-carb diets are very helpful for such problems that are most common in today's generation. Many girls lose confidence due to obesity and excessive hair growth on the face and limbs. There are also problems in family life due to infertility. These lead to personal problems and depression. Although there are currently no specific therapies or treatments that cure PCOS only slightly corrected by administering medication given to diabetics. The drug given to diabetics is given to people with PCOS in order to control insulin resistance.

What is PCOS? How PCOS or polycystic ovarian syndrome occurs?

When PCOS occurs, people take a variety of treatments for it. But that's not a permanent solution. We need to find out what the root cause is. That's why we need to treat it. That is, the root of the disease has to be eliminated. Other than that, not all treatments are always suitable. Changing PCOD through a ketogenic diet is a great relief for infertility treatments and those who are being treated for hormonal issues at a cost of many lakhs of rupees. If you want to understand how PCOD is cured while on a keto diet, you need to understand how PCOD is formed. Menstrual cycle is a phenomenon that usually happens to women every month. Women's reproductive organs such as the vagina, uterus, fallopian tubes, and ovules. Eggs for reproduction are produced in ovaries. There are many follicles inside the ovary. This egg is located in small circular chambers. FSH i.e., Follicles stimulating hormone, LH i.e., Luteinizing hormone, which is produced in the pituitary gland below the brain every month, reaches the blood and goes to the ovary to help the eggs reach full growth. These full-grown egg follicles help to produce female sex hormone called estrogen from these chambers. When Estrogen reaches its balanced levels in the blood, LH is produced from the pituitary gland and helps the egg to come out of the full-grown follicles inside the ovary. This is called ovulation. Only one full-grown egg goes through the fallopian tube to the uterus. All the remaining eggs dissolve right there. But the root cause of polycystic ovarian syndrome is the action of an irregular LH hormone. Eggs that are immature or not fully grown later transform into cysts over time. This is called ovarian cyst. The root cause is known as insulin resistance. The pancreas overproduces a hormone called insulin, which causes the hormone LH to become abnormal. Thus, unbalanced LH hormones and overproduced insulin hormones as part of insulin resistance reduce the amount of binding protein called globulin in the blood. The hormone testosterone is regulated by a binding protein called globulin in the blood. It is this binding protein called globulin that accurately regulates the testosterone found in high levels in the blood. Due to the lack of the right amount of globulin, the level of excessive testosterone increases in the body. As a part of this, women are prone to excessive acne, darkening around the neck, excessive hair growth on the face and limbs. This type of hair, beard and moustache all grow in women because of the increase in testosterone levels. Insulin resistance is known as the real root cause of this disease, known as polycystic ovarian syndrome. We also need to be treated for insulin resistance. The best solution to this is a good diet. That is, a low-carb diet, ketogenic diet, intermittent fasting patterns, and so on. Such diets and fasting patterns accurately regulate insulin resistance. Thus, the production of hormones is brought into equilibrium. That's why people who take this kind of diet recover without treatment.

LECTURE 17. KETO DIET AND CHEAT MEALS

What should you do if people on a keto or low-carb diet break the diet? What's the remedy if you eat a meal that doesn't include a diet?

Maintaining ketosis is a major challenge for those who are on a keto diet. The keto diet is not like other diets. It is not only a metabolic diet, but it is also a diet that purifies and restores many of the body's conditions and deficiencies. Therefore, there is no chance of occasional cheat meals in such low-carb diets as you do in other diets. That's what discourages many from following this diet. But for people who are tired of taking medicines for certain diseases throughout their lives, such a diet is a blessing. However, it takes a lot of hard work to get a good result. After eating something that is not included in the diet, the chances of getting out of the diet are very high. Ketosis is a very sensitive metabolism. It will take at least two weeks to reach a metabolism called ketosis from normal metabolism. At the same time, it takes half an hour or an hour to switch from ketosis metabolism to normal metabolism. This will happen if you eat something like a cheat meal.

What are the things to look out for to protect or maintain

The first thing we need to keep in mind when taking a low-carb diet is to eat more fatty foods. If you have eaten high-carb foods due to carelessness, avoid it completely. It is necessary to follow intermittent fasting continuously for two days if you eat a cheat meal. In intermittent fasting itself, there are fasting patterns like 16 hours to 24 hours. Which is convenient for you, that's what needs to be followed. The next thing to pay attention to is to spend a little more time exercising. You need to focus on an exercise of something continuously from 30 minutes to an hour. This should be continued for at least a week in order to maintain and protect the process of ketosis. MCT oil or medium chain triglyceride oils should be used to increase the production of ketones. Our coconut oil is the best example of MCT oil. If coconut oil is included in our diet in abundance, the production of ketones can increase. Thus, coconut oil plays an important role in the preservation of the process of ketosis. You should do all of the above exactly. You must drink apple cider vinegar (ACV) on the day you take a cheat meal. It regulates the digestion of excess carbohydrates. It's not just when you eat too much Carbohydrates that it becomes a cheat meal. When the amount of protein increases, the cheat meal becomes. Excess amounts of protein are converted into carbohydrates by the liver. If people with a good metabolic strength are exposed to 36 hours of water fasting, they will return to ketosis. While taking water fasting in this way, no kind of calorie drinks should be consumed during fasting. Liquid fasting can be done by those who have difficulty in doing water fasting. In liquid fasting, you can drink green tea, butter coffee, bullet-proof coffee, black coffee, black tea, unsweetened almond milk etc. within 36 hours. If you do this, you can quickly return to ketosis. However, we have to consider the age of the people who do. People under the age of 30 have higher metabolic strength. That's why they may be quicker to return to ketosis after a liquid fasting or water fasting. In fact, there is no such thing as a cheat meal in the keto diet. Since the ketogenic diet can lose a healthy metabolism called ketosis, it is important not to eat foods that are not included in the diet. Using a keto calculator, one needs to calculate the macro-proposition (the amount of foods to be consumed in a day) according to the weight, height, and age of one's body. According to that amount, the body quickly gets into a process called ketogenic when it eats carbohydrates, proteins and fats accurately. Those who diet on their own may not get this amount accurately. It requires a trained professional guidance. Their metabolism and age all need to be considered in order to return to ketosis. You need to look at the amount of cheat meals you've eaten and get to the solutions. Eating a small piece of chocolate or sweets like that doesn't necessarily have to be completely excluded from the metabolism of ketosis. This is where metabolic strength is needed. A person who follows a good diet properly doesn't necessarily have to get out of the diet right away with a small cheat meal. Those with low metabolic strength may sometimes get out. Perhaps those who have followed the diet for a long time will not get out easily. However, once something called a cheat meal has happened, even if it's small, the closest remedy for us is to give up the next meal. Next up is about those who, knowingly or unknowingly, take a high degree of cheating. Another opportunity is intermittent fasting. Fasting for 16 to 18 hours should be done continuously for a week. You should be drinking only normal water while fasting. Fasting can be done for up to 20 hours. It is enough to do it according to each other's ability and will power. Exercise should be done during fasting. Do not exercise after eating. Exercising a little before you stop fasting can cause you to burn more calories. Doing this will help in reducing the belly. Apple cider vinegar (ACV), two teaspoons, half of a lemon and enough Himalayan pink salt can be thoroughly diluted in a glass of water before going to sleep with a straw. Apple cider vinegar (ACV) is a mild acid that is not advisable to touch the teeth. Those who can't drink with a straw can drink directly. But the mouth should be thoroughly washed and cleaned or brushed immediately after drinking. Apple cider vinegar can digest excess carbohydrates. This mixture can also help in controlling the level of uric acid. During fasting, many people include salted lemon water, black tea, black coffee, green tea, etc. Drink only water during fasting to get the most complete result. When drinking water, it is enough to drink two or three liters. Drink water according to thirst. Drinking a lot of water does not cause excess fat in the body to melt away. Water never digests fat. As we know, if you add coconut oil to water, it never dissolves. Coconut oil will remain isolated and drinking water is not likely to reduce fat or melt fat. That's completely false propaganda. Drinking water is for many other purposes of the body and for proper metabolism. Our body does not need too much water. Drink water only according to the height and weight of the body. Those who take intermittent fasting are said to drink five or six liters of water. There is no need to do so. Those who fast for a week after taking a cheat meal should try to include more fat in their diet. You can include 5 walnuts, 5 almonds, butter fruit i.e. avocado, egg yolk, 50 grams of butter, etc. When meat or fish is included for a protein source, it should be cooked in a way that is deep fried in oil. When eating salads, compulsorily add extra virgin olive oil. Bon broth or soups can be drunk. It is advisable to take vitamin B complex tablets for the first 7 days when you come back to the diet after taking a cheat meal. People generally consume 20 to 50 grams of carbohydrates on a normal ketogenic diet. But after taking a cheat meal, one should take care of the exact amount of carbohydrates within 5 grams to 10 grams. The carbohydrate contained in these 10 grams should be made available from leafy vegetables. From the rest of the fish and meat foods, you can include eggs, coconut oil, butter ghee, olive oil, etc. Carbohydrates should not be included during this period except from vegetables. Nuts that are high in carbohydrates should also be avoided. Even when such things are said, a cheat meal should be only the last chance. A good sleep is essential next. Try to sleep for at least eight hours a day. Sleeping reduces stress, thus reducing cortisol levels. It increases metabolism and helps in reaching ketosis quickly. All of the above are things that can be followed by those who have taken a cheat meal and those who are stuck in weight loss. All those who are on a diet can follow these things.

LECTURE 18. KETO DIET WITH INTERMITTENT FASTING

What is intermittent fasting? What are the advantages of this? How to fast?

How is this fasting routine useful for those who follow Keto diet?

Fasting is a custom that exists in all religions as we know. Fasting is also an age-old practice. Many in the new generation don't know what the importance of this is. One of the ways of the new generation is to live in complete disregard of the past. Intermittent fasting is a proven phenomenon based on scientific studies. This is a food pattern that can cure millions of diseases. Intermittent fasting is one of the modifiers for many diseases such as cancer, metabolic disorders such as diabetes,

How does intermittent fasting work in our body?

When we say fasting, we mean hunger. Thus, starvation is not the goal of intermittent fasting. Here we do not completely give up food. It has a pattern or proportion. Intermittent fasting is never a diet. It is the process of adjusting the diet to a specific time frame. This arrangement brings thousands of benefits to our body. All gas related problems are solved here. Now let us see how intermittent fasting works on the body. Insulin is one of the most important hormones in the human body. Almost everyone is well aware of the insulin hormone during this period when diabetes is on the rise. Especially for people with type one diabetes, they inject insulin. They are familiar with the name insulin because it is injected. Insulin is a hormone produced by the body's pancreas. Insulin plays an important role in regulating blood sugar levels. When the blood sugar rises excessively, it is balanced by the hormone insulin. Although insulin is very helpful in what has been said so far, there is another side to it. Insulin converts excess sugar into glycogen. It also converts excess sugar into fat. Thus, it affects fat metabolism. It also affects protein metabolism. This is because when the body does not have enough glucose or starch, it takes protein from the muscles and converts it into glucose. It also converts fats into glucose. However, the hormone insulin cannot directly convert fat into glucose. That is why protein is more affected here. That is, when insulin affects fat metabolism indirectly, it has a direct effect on protein. Next, insulin plays a role in the production of cholesterol, especially triglycerides. One of the causes of fatty liver is the hormone insulin. Insulin also causes the arteries to thicken and blood pressure to rise. Another important thing is that as long as insulin is in our body, fat will never melt. Clearly, people who are overweight can never lose weight if they have high levels of the hormone insulin in their body. Similarly, when there is an excessive amount of sugar or glucose in the blood, it is converted into fat. This is how insulin causes fatty liver. Insulin hormone is a major villain for those who do high exercise and go to the gym to lose weight. Insulin uses the protein stored in the muscles when not enough protein is available. Thus, causing muscle loss. Excessive appetite is another problem caused by the hormone insulin. Insulin is a hormone that causes us to crave food.

Why is so much insulin produced in our body?

When too much carbohydrate or starch enters our bloodstream through the food we eat, more insulin is produced there. Similarly, the higher the protein content, the more insulin is produced. Naturally you may be wondering what to eat other than carbohydrates and protein. We need to change not only our diet but also our style. Our diet is three times as long. Breakfast, lunch and dinner. Insulin levels rise after eating. We don’t just eat these three early meals. Occasional snacking is a habit we all have. Insulin is produced during mid-day snacking, just as insulin rises in the blood during three meals. Thus, excessive amounts of insulin are produced due to our irregular eating habits. Insulin is produced there, even if it is a small biscuit in between. Currently the solution is to create conditions to control insulin production. The only solution is intermittent fasting.

How to do intermittent fasting?

As mentioned earlier it is not a diet. Intermittent fasting is a meal-time adjustment to control insulin production and lower insulin levels. The first step is to completely avoid snacks between main meals. More specifically, breakfast, a snack in between, lunch, a cup of tea at 4pm, and something else to bite into after dinner. After all It is difficult for us to jump out and fast for longer. Moreover, it can cause many other health problems. As a first step we can start with a 12 hour fast. This fast should be shortened to three meals a day. Eat before 8 p.m. Those who start breakfast at 8 am and have dinner at 8 pm can fast for 12 hours. But 12 hours of fasting is not so beneficial for everyone. But it is also useful for women to maintain a healthy weight after childbirth. At least six months when the baby is born, you should definitely change all your diets and eat exactly healthy foods. Intermittent fasting can be started after six months by fasting for 12 hours. But the most beneficial intermittent fast for everyone else is 16 hours of fasting. Proper intermittent fasting starts at 16 hours. For example, breakfast is served at 10 a.m. Lunch at 2 p.m., dinner at 6 p.m. Fast for the remaining 16 hours. There is a 20-hour category. If we ate three meals in 16 hours of intermittent fasting, we would only eat two meals in 20 hours of intermittent fasting. For example, breakfast should be reduced to ten o'clock and lunch to two. But it is up to you to decide when to eat. But the important thing is to fast for 20 hours. The last category is 24 hours. This means eating only one meal a day and fasting for the rest of the time. An experiment conducted by a group of scientists on many people who fasted with only one meal a day was a great success. It is a proven fact that fasting for such a long time is very beneficial for the human body. But it is not good to jump out and fast for so long. Fasting should be done by taking all the necessary precautions step by step.

What are the foods that can be eaten in Intermittent Fasting at Normal Diet?

Let us now choose the pattern 16: 8, which is the first category of intermittent fasting. The 16 hours of fasting is called the fasting window and the 8 hours of eating is called the eating window. In intermittent fasting we should always choose a convenient time. Those who go to work and those who stay at home cannot fast at the same time. Do not eat more than 1200 calories a day. There are many applications available today to track the calories in the food you eat. It can be used by everyone. People who exercise should be careful to exercise just before intermittent fasting ends. Foods with high starch should be reduced. You can include omelets, brown bread, cucumber juice, etc. for breakfast. Fruits such as guava, grapefruit, pears, watermelon, strawberries, etc., which do not have much energy or sweetness, can be eaten a little. You can also include nuts like almonds, walnuts and Cashew nuts. Small amounts of bone broth, vegetable soup, etc. can be included for dinner. Otherwise, they can include 100 grams of meat or fish. If you are a vegetarian, you can include cauliflower, brinjal, paneer, broccoli, mushrooms, etc. Vegetable salad should be consumed at least 150 grams a day. Drink an average of three liters of water during fasting. Unsweetened black tea and black coffee can be included if desired. Drinking green tea is also allowed. Drinking lemon water with Himalayan pink salt can help relieve fatigue. If keto dieters take intermittent fasting, their result will be much higher for those who follow the normal diet.

How to do intermittent fasting without side effects?

The most effective on the list of intermittent fasts is the 24 hours fast. Those on a keto diet usually fast after eating a cheat meal. It is better for them to fast once a day. But it is not advisable to fast for more than three consecutive days for 24 hours. Regular fasting can lead to vitamin and nutrient deficiencies and severe hair loss. Thus, if they are interested in taking continuous intermittent fasting, they can follow a normal diet on the third day after taking a two-day 24-hour fast. After that, you can eat a meal again and fast. This means that after two days of fasting, one day's break should be given. But be careful not to eat too many foods while eating at a time. Eat something light at the end of fasting. Heavy foods should be eaten only after one hour. It is best to eat high protein foods during your fast break. Bone broth and soups are very useful. In short, 25% of food should be eaten at the end of fasting and the remaining 75% after one hour. You should eat foods that are rich in fat and protein during the intermittent fasting period. A lot of vegetables should be included along with it. Eating foods that are overly sweet or starchy does not lead to full effectiveness. Vegetables must be included to avoid the absence of electrolytes such as magnesium, potassium and sodium. Multi-vitamin and vitamin B complex should be included at least three days a week. This is in order to fast

LECTURE 19: KETO DIET AND ITS SIDE EFFECTS

Like any significant change to your diet, when starting a ketogenic diet, it is normal to experience one or more side effects as the body adapts to a new way of eating. When going on a ketogenic diet, the body has to switch its fuel source from the glucose in carbohydrate to using its own fat stores, and this can lead to experiencing some of the following side effects:

• Electrolytes deficiency

• Keto-flu

• Constipation

• Leg cramps

• Bad breath

• Loss of energy

Usually, these side effects are temporary and can usually be remedied

Electrolyte Deficiency

Electrolytes are essential minerals present in your body that gain electrical charges when mixed in solutions. In turn, they can conduct electrical current throughout the body. This is an important characteristic that enables many cellular processes to occur. Hence, electrolytes are necessary for the overall functioning of your muscles, heart, brain, and virtually every other organ. There are some changes with fluid balance that can typically occur within the first couple of weeks of a ketogenic diet. This happens as the body uses up its stored sugar (glycogen) which releases water into the blood that gets passed out of the body through urine. As fluid is passed out of the body, salts in the body can get depleted too. As a result, you may experience a loss of fluid and salts as you move into and maintain ketosis. Make sure you keep yourself hydrated through the day. Water is the best drink for hydration but tea and coffee are also fine as long as they’re not very milky. Ensure you have enough salt as this can prevent side effects such as headaches and dizziness. You are free to add sea salt and most preferable pink salt to your food and can take salts by drinking vegetable or bone broths and bouillons too. Potassium and magnesium are other important salts. As long as you are eating healthy, natural foods (such as nuts, meat, fish, dairy and a range of vegetables), you shouldn’t have a problem getting enough magnesium and potassium. The main electrolytes affected by this process are sodium, potassium and magnesium. There are other electrolytes in your bloodstream, such as calcium and phosphorus, but their levels don’t change much on a keto diet.

Keto-flu

Your body may be used to relying mainly on glucose for energy and so it will need to switch to using Ketones for fuel. This adaptation process is known as keto- adaption. Keto-adaption may result in some initial ‘brain fog’, but this will disappear once the body has fully adapted and some people feel sharper at this point. It is estimated that keto-adaption takes around four weeks on average but the side effects themselves often disappear sooner. During that time, and especially at the end of the first week, it is likely that you may feel some symptoms that are similar to the flu, such as: Brain fog / slow thinking, Dizziness, Fatigue, Racing heart rate when lying down, Headache. All of this is due to temporary, excessive urination and loss of water and salt. Eat more water and salt. Put half a spoon of salt in a large glass of water and drink it every day. You can also drink soup if you want. These symptoms will be gone in ten or twenty minutes. This can be done once a day for the first week, if necessary. You should eat a lot of fat in the beginning anyway. It will relieve fatigue. Whether you jump directly into a ketogenic diet or go gradually, remember the first point about having fluid and salts as this will help prevent you feeling lousy. Vitamin B complex should be taken for the first two weeks at the beginning of the diet. This will help prevent some of the side effects like keto flu. Then take multi-vitamin pills along with diet. This is to prevent vitamin deficiency

Constipation

Changing to a ketogenic diet may bring about changes in bowel habits such as constipation. This is often the case with any major change in diet as the body’s own gut bacteria will need to adapt to handle different foods in different amounts. Bowel habits should usually improve within a couple of weeks. If they don’t, it could be that you’re not getting enough fiber. Drink plenty of water and consider increasing your consumption of non-starchy, fibrous vegetables, legumes, nuts and seeds, as these are all good low-carbohydrate sources of fiber. Constipation is not an uncommon issue for those on the keto diet, particularly if you’re new to the carb less lifestyle. The main cause of constipation on keto is either eating too much or too little fiber. For most adults, 25-35 grams of fiber per day is adequate.

Leg Cramps

The development of muscle cramps is a possible side effect of a ketogenic diet. These cramps are typically benign in nature, but they can be bothersome. One of the causes of leg cramps on a ketogenic diet is a condition called hyponatremia, which occurs when the level of sodium (salt) in the blood is too low. This can be alleviated by the recommendation we gave above about keeping hydrated and having enough salt. This is not so unusual in LCHF. For many, it's not that serious. But at least some people have unbearable amounts of pain. This is due to a decrease in magnesium in the body due to excessive urination. The solution is to eat more water and salt, thereby making up for the shortage of magnesium. Taking magnesium tablets for a few days is also an option.

Bad Breath

Bad breath, sometimes referred to as keto-breath, can sometimes occur as you enter the fat-burning state of ketosis. Ketones can be released in the breath, as well as in the urine and sweat. Acetone is a form of ketone that when released on the breath may lead to a metallic taste in the mouth or a less-than-pleasant smelling breath. This is usually temporary and will likely disappear after a few weeks without having to come out of Ketosis by reintroducing carbs. If bad breath is a problem, minty sugar-free gum or breath freshener can help mask the smell. Another solution is to consider extra rigorous oral hygiene by brushing teeth and using mouthwash more frequently throughout the day.

Loss of Energy

One of the biggest misconceptions about ketogenic diets is that a lack of glucose depletes the body of energy. Maintaining steady energy levels is actually more challenging on a standard diet as it varies according to fluctuations in blood sugar, which is dependent upon the insulin response to carbohydrate intake. Eating a lower amount of carbohydrates on a ketogenic diet does not prevent the roller- coaster of sugar levels. Once in ketosis, the body can draw energy from its own fat stores and the liver is able to create as much glucose as the body needs -and not too much. As a result, by cutting out carbs, the body finds it easier to regulate sugar levels and energy. Whilst you may notice a dip in energy initially during the adaptation phase, this should pass within a few weeks. Not eating enough fat can lead to fatigue. Drinks such as butter coffee, Bulletproof coffee should be included at the beginning.

LECTURE 20: URIC ACID IN KETO DIET

An intriguing potential indicator of the body’s progress into keto-adaptation is the response of the serum uric acid content after initiation of a ketogenic diet. In healthy normal humans with initially normal blood uric acid levels, their values typically double in the first week of nutritional ketosis. How to control uric acid while dieting? For those who do not have high levels of uric acid in their blood, it is enough to use apple cider vinegar along with the diet. This helps to regulate uric acid to some extent. But people with uric acid issues need to do some remedies. Foods that contain high purine should be reduced by those with a problem of uric acid. During the first weeks of the diet, some people show high levels of uric acid in their blood. After one month or one-and-a-half months, the uric acid is naturally reduced. Men have higher levels of uric acid in the blood than women. Excess uric acid in the blood accumulates in our joints and becomes crystals. This causes severe pain. This is called a gout attack. There are a lot of solutions to this. Alcohol should be completely ignored in the keto diet. Studies have shown that when we consume potassium citrate through food, it can help reduce uric acid to some extent. The main solution to this is consuming apple cider vinegar. Himalayan pink salt is best suited for those with uric acid. Internal organs such as meat foods, liver and kidneys.

LECTURE 21. FOODS TO AVOID IN KETO DIET

“Ketogenic” is a term for a low-carb diet. The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread. Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

• sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

• grains or starches: wheat-based products, rice, pasta, cereal, etc.

• fruit: all fruit, except small portions of berries like strawberries

• beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

• root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

• low fat or diet products: low fat mayonnaise, salad dressings, and condiments

• some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

• unhealthy fats: processed vegetable oils, mayonnaise, etc.

• alcohol: beer, wine, liquor, mixed drinks

• sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

LECTURE 22. FOODS TO EAT IN KETO DIET

We can eat all kinds of fish, meat and eggs. Vegetables such as leafy vegetables, green veggies. This means we can eat almost all the vegetables that are produced above the earth. We can eat natural fats like coconut oil, olive oil, animal fat, ghee, butter, etc. You can have dairy products like paneer, cheese, etc. and a little milk occasionally. We can include fat-rich unsweetened fruits like avocados in our diet. We can eat all the unsweetened berries like strawberries. Nuts such as cashew nuts, almonds, walnuts, etc. can also be consumed can eat all the unsweetened berries like strawberries. Nuts such as cashew nuts, almonds, walnuts, etc. can also be consumed.

LECTURE 23. SAMPLE MENU

Now let's see how to prepare a simple menu. When on a keto diet, women should eat about 2000 calories and men 2500 calories. Eat 70% fat, 20% protein and 10% carbohydrate. A woman of average height and weight can prepare a menu of 160g fat, 70g protein and 25g carbohydrate. At the same time this amount is not enough for men. The average height and weight man needs 180 grams of fat, 90 grams of protein and 25 grams of carbohydrates to prepare a menu.

LECTURE 24. DIFFERENT TYPES OF KETO DIET

1. Standard ketogenic diet

2. Targeted ketogenic diet

3. Cyclical ketogenic diet

4. High protein ketogenic diet

The Standard ketogenic diet

The standard ketogenic diet (SKD) is what most people think of when a keto diet is mentioned. This is a diet that is very low in carbs, moderate in protein, and high in fat. If you are looking to lose fat quickly and you only do low to moderate intensity activities (e.g., walking, cycling, yoga, and light weightlifting), then the SKD may be the ideal diet for you. With this dietary approach, carbohydrates have to be restricted greatly. An intake of 30g or fewer of carbohydrates a day is typically required to induce and stay in ketosis (which is one of the primary purposes for restricting carb consumption so much). Keto Carb limits will vary from person to person, but the general rule is to avoid fruits, starches, added sugars, and other foods that are high in net carbs. Your primary sources of carbohydrates on the SKD will be low carb vegetables, nuts, seeds, and high-fat dairy products.

The Targeted Ketogenic Diet

The Targeted keto diet (TKD) consists of eating carbs around workout times (usually 30-60 min before) and following the SKD at all other times. The TKD provides us with a simple way to maintain high-intensity exercise performance and promote glycogen replenishment without interrupting ketosis for long periods of time. This dietary strategy is typically recommended for two specific groups of people: (1) Individuals that need carbs to fuel their exercise performance but cannot or will not partake in long carb loads of a CKD or (2) individuals that are just starting an exercise program and are not ready to perform the amount of exercise needed to optimize a CKD diet. If you are only doing cardio type exercises or any activity that is low to moderate in intensity, then the TKD (and CKD) is not for you — stick with the SKD instead.

The Cyclical Ketogenic Diet

The Cyclical Ketogenic Diet (CKD) is a dietary approach that combines carb loading day(s) with the standard Ketogenic Diet. It is typically used by people who are more advanced in terms of high-intensity exercise. Bodybuilders and athletes are a prime example of people that should use the CKD, since a high volume and intensity is needed in their training to optimize their performance. With this much volume and intensity, it is nearly impossible for them to train at their best without the help of carbohydrates. For this reason, it is best for them to implement carbohydrate refeeding days once or twice a week to fully replenish glycogen stores so that they have an adequate amount of sugar to fuel their training bouts. Unlike the TKD, where the primary goal is to maintain blood sugar and muscle glycogen at a moderate level for training, the goal of the CKD is to completely replete glycogen during carb loads and deplete glycogen and increase ketone levels between the carb loads. However, both dietary approaches will allow you to reap the benefits of carbohydrates and ketosis.

High Protein Ketogenic Diet

When researching the Ketogenic Diet, you may have stumbled upon the High Protein Ketogenic Diet (HPKD). Once someone hears about this form of keto there are always lots of questions around what the difference is and how it compares to Standard Keto. A High Protein Ketogenic Diet (HPKD) is similar to the standard keto diet in terms of fat making up the majority of your daily macronutrient intake, but just like the name infers, this version on the keto diet requires eating a higher percentage of protein. High Protein Ketogenic Diet (HPKD): 60-65% fat, 30% protein, 5-10% carb. As you can see, the daily amount of fat intake decreases, while protein increases (so instead of eating 60-80g of protein each day, you are eating around 120 grams). This form of diet works similar to the SKD when it comes to restricting carb intake as the daily percentage of carbs stay the same in both instances.

LECTURE 25. HOW TO IDENTIFY THAT YOU ARE IN KETOSIS

The graphic below is a summary of some signs that may show that you’re in ketosis. Dry Mouth and Increased Thirst, Bad breath, Increased Urination, Reduced hunger, short term Fatigue, Weight loss and so on. Although the signs of ketosis we explore so far will not tell you exactly what your ketone levels are, they give you an accurate answer to the question, “Am I going to be in ketosis?” For example, if you experience a couple of these symptoms, then you are almost certainly going to be in ketosis or are already in ketosis. However, for those of you who want to know — beyond a shadow of a doubt — if you are in ketosis or not, try using one of these three methods instead:

1. Urine Strips. This will answer the question “Am I in ketosis?” but will not provide an accurate measure of blood ketones. Ultimately, keto sticks are very easy to use – you hold the sticks in your urine stream for a few seconds, and within 10-15 seconds you should notice a color change in the strip (if you are in ketosis). The colour of the stick typically is measured in red: light pink being low in ketone production and dark purple being high in ketone production.

2. Breath Ketone Meters. These are much more accurate than the urine strips, but can sometimes vary in accuracy. Cheaper than blood testing strips in the long-run. Breath ketone meters are becoming more and more popular because of their simplicity. You connect it to your computer via USB and blow into it. From there, it measures the acetate in your breath – giving a good indication of your ketone levels.

3.Blood Ketone Meter. Blood ketone meters are the more accurate way to measure your level of ketosis. They show an exact and real-time measurement of the ketones in your blood, which is considered the “gold standard.” The biggest drawbacks of the blood strips are that they can get expensive quickly.

Most people will be in a light ketosis within two or three days of keto dieting so this would be a good time to test yourself using one of these methods. It is also important to know that it typically takes two to three weeks to get into a deep ketosis. Deep ketosis is ideal for weight loss and may confer some neurological benefits that extend beyond the benefits you’ll get while you are in light or medium ketosis. The only way for you to accurately find out if you are in deep ketosis is to use a blood ketone meter. However, don’t drive yourself crazy with ketone measurements. Your success will not be determined by getting the most accurate ketone readings. What matters most is following the ketogenic diet correctly by eating the right foods in the right macronutrient ratios for you. By doing this, you will be able to reap the benefits of the keto diet and ketosis.

Lecture-26 . Tips to protect Ketosis

Lecture-27 . Fast Weight Loss Tips in Keto Diet

Lecture -28 .Keto rash

Lecture-29 .Body Types

Lecture-30 .Keto Diet for Pregnancy and Lactation

Lecture -31. Exercise 1

Lecture -32. Exercise 2

Lecture -33. Exercise 3

Lecture-34.How to Stop Keto Diet

Please do refer and study all the lecture descriptions, before doing the examination.

References

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19. Effect of the ketogenic diet on glycemic control, insulin resistance, and lipid metabolism in patients with T2DM: a systematic review and meta-analysis - PMC (nih.gov)

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