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Ketogenic diet?

b-boy

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By the way, this thread had me thinking about carbs way too much. They were BOGO. It's not how much you spend, it's how much you save. Ask any woman

K I'll stop posting pics of cereal in a keto thread

View attachment 134233
😆 NOTHING wrong with cereal on a CKD!
 

totalrecomp

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Mayonnaise is actually a trick to getting crispy juicy chicken on the grill. It enhances the maillard effect(browning of meat) and keeps the meat moist, juicy, and tender
Fun fact the DHA or dihydroxyacetone used in most self-tanners, spray tans, and bronzing lotions you buy at the tanning salon work via the same Maillard reaction, lol.

 

MAD_SCIENTIST

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Fun fact the DHA or dihydroxyacetone used in most self-tanners, spray tans, and bronzing lotions you buy at the tanning salon work via the same Maillard reaction, lol.

Wow. Lol...let's just use mayonnaise to tan.


MS
 

totalrecomp

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Gw50516 will help you shift to fat adaptation the first few months

MCT oil and fish oil as main fat sources the first few weeks, then slowly remove MCT and replace with olives, avocados, grass fed meat.

also if your doing keto, pick up some beef organ tabs. It’s freeze dried heart, kidney, liver, spleen.

a few berries before bed. (Like 15g carbs for sleep)

once your truly fat adapted...not just producing ketones (totally different) it’s so easy to rip off fat.

a morning dose of 375mg DNP and a 21h fast...the next morning your literally leaner in the mirror.
I wrote this for a site. It details the process of keto/fat adapting during the initial phase of a keto diet using either MCT ot LCT's.

To MCT or to LCT????? That is the question………...


“Tomorrow, I start my diet!” With a hint of pre-emptive triumph, this affirmation is stated millions of times each year. The reason tomorrow always seems to win over today: dieting is generally regarded as a time of deprivation, restriction, and a healthy reduction in one’s gastronomic indulgence. The Very-Low-Carbohydrate Ketogenic Diet (VLCKD) is notorious for an initiation period that can lead to symptoms dubbed the “Keto-Flu.” In years past you either suffered through it or bailed on the diet altogether. Cliff J. d C. Harvey and colleagues at AUT University in Aukland, New Zealand, may have a third choice for keto dieters. With their recently published research, “The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomised Controlled Clinical Trial,” Harvey and company have given ketogenic dieters the research needed to support MCT use in order to reduce keto-flu symptoms and decrease the time taken to reach nutritional ketosis.



Very low-carbohydrate ketogenic diets offer specific health benefits for those suffering from certain diseases, such as neurological disorders, diabetes, cancer, obesity, and other metabolic conditions. (1-11) Research supports the effectiveness of ketogenic dieting and some individuals simply feel better with such a diet when compared to a low-fat reduced calorie program. (18) One of the major drawbacks to a VLCKD is the induction period. During this period the body transitions from using primarily glucose and stored muscle and liver glycogen to using fats and ultimately ketones as its primary fuel source. During the induction/transition period the infamous “keto-flu” may hit dieters, potentially derailing success before they even get started.

Keto-flu manifests with symptoms such as constipation, headache, halitosis(bad breath), muscle cramps, diarrhea, general weakness, and rash.(12) Keto-flu is a result of increased natriuresis, kaliuresis, and diuresis. Reductions in blood glucose during the adaptation period can also result in a temporary shortage of fuel for brain function, and thus a feeling of mental dullness with lack of clarity. The severity of the aforementioned symptoms varies from person to person, but almost everyone experiences some degree of effects during the adaptation period of the ketogenic diet.

Suffer Less you say? Tell us more…..

“The aim of the present study, therefore, was to investigate, in a randomized, double-blind, placebo-controlled trial, whether MCTs reduce time to nutritional ketosis and symptoms of keto-induction and mood in a classic ketogenic diet. The primary outcome measured was the time taken to achieve NK. Secondary outcomes were symptoms and mood.” (13)


The researchers recruited participants as shown in table 1 below.
Table 1: Demographic characteristics of participants.



MCTLCT


Gender (M/F)1/111/10
Age (years); mean (range)40 (33 to 47)40 (32 to 48)
Ethnicity (n)European (5)European (11)
NZ Maori (2)
Pacific Island (3)
Chinese (1)
Other Asian (1)


MCT: medium chain triglyceride; LCT: long-chain triglyceride; M: male; F: female.

Once recruited and divided, the study participants were placed on a VLCKD with a 4:1 lipid to non-lipid ratio. Females were allowed 1800 kcal per day while the men received 2200 kcal per day. Both the men and women consumed 80% of their daily calories from fat, which included supplemental oils. The remainder of the calories were allocated as 13-17% protein and 3-6% from carbohydrates. (13)




Participants were randomly assigned to receive either MCT oil(comprised of 65% caprylic acid C:8 and 35% capric C:10) or sunflower oil. Both oils were dosed at 30g, three times per day, for 20 days. The researchers arrived at this dose based on a previous study performed by Ivy et al. in which they discovered 100% of participants experience gastric distress with dosages of 50 and 60g of MCT, with only a small GI effect noted at 30g.(14)

Participants were instructed to measure their beta-hydroxybutyrate (BOHB) and blood glucose(BG) levels upon awakening. Participants were furnished a FreeStyle Neo” blood-prick ketometer/glucometer (Abbott Industries) in order to perform said tests. For the purpose of this study, the researchers choose a blood level of ≥0.5 mmol·L−1 BOHB to determine a participant having reached a state of ketosis. In addition to blood tests, volunteers also completed a symptom questionnaire as well as a mood evaluation. (13)

Participants were randomly assigned to receive either MCT oil(comprised of 65% caprylic acid C:8 and 35% capric C:10) or sunflower oil. Both oils were dosed at 30g, three times per day, for 20 days. The researchers arrived at this dose based on a previous study performed by Ivy et al. in which they discovered 100% of participants experience gastric distress with dosages of 50 and 60g of MCT, with only a small GI effect noted at 30g.(14)

Participants were instructed to measure their beta-hydroxybutyrate (BOHB) and blood glucose(BG) levels upon awakening. Participants were furnished a FreeStyle Neo” blood-prick ketometer/glucometer (Abbott Industries) in order to perform said tests. For the purpose of this study, the researchers choose a blood level of ≥0.5 mmol·L−1 BOHB to determine a participant having reached a state of ketosis. In addition to blood tests, volunteers also completed a symptom questionnaire as well as a mood evaluation. (13)

Results

“Supplementing MCT resulted in consistently higher blood levels of BOHB in our cohort of healthy adults relative to LCT treatment, with higher BOHB at all time points in the MCT group (Figure 2).” (13)


There was also a very likely negative effect of BOHB on glucose in both groups. That is, higher BOHB levels resulted in lower glucose levels. This was further indicated by a very large, significant, inverse relationship of glucose to BOHB for both MCT and LCT groups” (13)

Ok, so we get higher blood levels of BOHB with lower levels of blood glucose using MCT’s, but this is always the result of a keto diet right? So why use MCT’s at all?

cont. next post
 

totalrecomp

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It all comes back to the potentially troublesome induction period with the dreaded keto-flu. Do MCT’s help us endure the keto-flu or perhaps even shorten it all together? The results and data are encouraging:

“Overall, time to ketosis was more rapid with MCT supplementation. The achievement of NK within the first three days was higher with MCT versus LCT……Supplementation with MCT versus control resulted in
lower symptoms associated with keto-induction.” (13)


Statistical Significance

By day three, the initial advantage MCT had shown in hastening NK ceased to continue. From day three on participants entered NK at the same rate. It should be noted that the MCT group saw 100% of its members reach NK while the LCT group had one person unable to obtain NK at the end of day twenty. So when it comes to reaching NK there may not be a statistically significant advantage after a few days…...but……


Real Life-Significance

The MCT group had 17% of its members in NK by DAY ONE vs 0% for LCT! On day two MCT had 33% of users in NK vs 18% for LCT. So if one uses MCT during the first two days of a VLCKD there is up to a 33% chance you will be in NK. Anyone who has dieted can appreciate the difference one or two days less of suffering would make. One or two days may be the difference between a successful induction period or abandoning the VLCKD altogether.




MCT’s are generally regarded as safe and ketogenic.(15-17) There is a clear and significant effect on BOHB levels when MCT supplementation is compared to LCT consumption.(13) While there was not a significant effect on time to NK with MCT vs LCT, certain participants were able to achieve NK two whole days earlier with MCT’s.

Two days can be a lifetime when dealing with brain fog, cramping, bad breath and general weakness, aka the keto-flu. Simply put, when subjecting one’s self to voluntary suffering two days may be the difference between success and failure.



References

  1. F. Lefevre and N. Aronson, “Ketogenic diet for the treatment of refractory epilepsy in children: a systematic review of efficacy,” Pediatrics, vol. 105, no. 4, p. e46, 2000. View at Publisher · View at Google Scholar
  2. D. L. Keene, “A systematic review of the use of the ketogenic diet in childhood epilepsy,” Pediatric Neurology, vol. 35, no. 1, pp. 1–5, 2006. View at Publisher · View at Google Scholar · View at Scopus
  3. R. G. Levy, P. N. Cooper, P. Giri, and J. Pulman, Ketogenic Diet and Other Dietary Treatments for Epilepsy, The Cochrane Library, London, UK, 2012.
  4. C. B. Henderson, F. M. Filloux, S. C. Alder, J. L. Lyon, and D. A. Caplin, “Efficacy of the ketogenic diet as a treatment option for epilepsy: meta-analysis,” Journal of Child Neurology, vol. 21, no. 3, pp. 193–198, 2006. View at Google Scholar
  5. E. G. Neal, H. Chaffe, R. H. Schwartz et al., “The ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial,” Lancet Neurology, vol. 7, no. 6, pp. 500–506, 2008. View at Publisher · View at Google Scholar · View at Scopus
  6. A. Paoli, A. Rubini, J. Volek, and K. Grimaldi, “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets,” European Journal of Clinical Nutrition, vol. 67, no. 8, pp. 789–796, 2013. View at Publisher · View at Google Scholar · View at Scopus

 

totalrecomp

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References

  1. F. Lefevre and N. Aronson, “Ketogenic diet for the treatment of refractory epilepsy in children: a systematic review of efficacy,” Pediatrics, vol. 105, no. 4, p. e46, 2000. View at Publisher · View at Google Scholar
  2. D. L. Keene, “A systematic review of the use of the ketogenic diet in childhood epilepsy,” Pediatric Neurology, vol. 35, no. 1, pp. 1–5, 2006. View at Publisher · View at Google Scholar · View at Scopus
  3. R. G. Levy, P. N. Cooper, P. Giri, and J. Pulman, Ketogenic Diet and Other Dietary Treatments for Epilepsy, The Cochrane Library, London, UK, 2012.
  4. C. B. Henderson, F. M. Filloux, S. C. Alder, J. L. Lyon, and D. A. Caplin, “Efficacy of the ketogenic diet as a treatment option for epilepsy: meta-analysis,” Journal of Child Neurology, vol. 21, no. 3, pp. 193–198, 2006. View at Google Scholar
  5. E. G. Neal, H. Chaffe, R. H. Schwartz et al., “The ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial,” Lancet Neurology, vol. 7, no. 6, pp. 500–506, 2008. View at Publisher · View at Google Scholar · View at Scopus
  6. A. Paoli, A. Rubini, J. Volek, and K. Grimaldi, “Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets,” European Journal of Clinical Nutrition, vol. 67, no. 8, pp. 789–796, 2013. View at Publisher · View at Google Scholar · View at Scopus
  7. P. Sumithran and J. Proietto, “Ketogenic diets for weight loss: a review of their principles, safety and efficacy,” Obesity Research and Clinical Practice, vol. 2, no. 1, pp. 1–13, 2008. View at Publisher · View at Google Scholar · View at Scopus
  8. M. Maalouf, J. M. Rho, and M. P. Mattson, “The neuroprotective properties of calorie restriction, the ketogenic diet, and ketone bodies,” Brain Research Reviews, vol. 59, no. 2, pp. 293–315, 2009. View at Publisher · View at Google Scholar · View at Scopus
  9. K. Castro, L. S. Faccioli, D. Baronio, C. Gottfried, I. S. Perry, and R. dos Santos Riesgo, “Effect of a ketogenic diet on autism spectrum disorder: a systematic review,” Research in Autism Spectrum Disorders, vol. 20, pp. 31–38, 2015. View at Publisher · View at Google Scholar · View at Scopus
  10. K. Varshneya, C. Carico, A. Ortega, and C. G. Patil, “The efficacy of ketogenic diet and associated hypoglycemia as an adjuvant therapy for high-grade gliomas: a review of the literature,” Cureus, vol. 7, no. 2, p. e251, 2015. View at Publisher · View at Google Scholar
  11. D. Kulak and A. J. Polotsky, “Should the ketogenic diet be considered for enhancing fertility?” Maturitas, vol. 74, no. 1, pp. 10–13, 2013. View at Publisher · View at Google Scholar · View at Scopus
  12. A. L. Hartman and E. P. Vining, “Clinical aspects of the ketogenic diet,” Epilepsia, vol. 48, no. 1, pp. 31–42, 2007.
  13. Cliff J. d C. Harvey, Grant M. Schofield, Micalla Williden, and Joseph A. McQuillan, “The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomised Controlled Clinical Trial,” Journal of Nutrition and Metabolism, vol. 2018, Article ID 2630565, 9 pages, 2018. https://doi.org/10.1155/2018/2630565.
  14. J. L. Ivy, D. L. Costill, W. J. Fink, and E. Maglischo, “Contribution of medium and long chain triglyceride intake to energy metabolism during prolonged exercise,” International Journal of Sports Medicine, vol. 1, no. 1, pp. 15–20, 1980. View at Publisher · View at Google Scholar · View at Scopus
  15. A. Bach, H. Schirardin, A. Weryha, and M. Bauer, “Ketogenic response to medium-chain triglyceride load in the rat,” Journal of Nutrition, vol. 107, no. 10, pp. 1863–1870, 1977. View at Publisher · View at Google Scholar
  16. Y. Y. Yeh and P. Zee, “Relation of ketosis to metabolic changes induced by acute medium-chain triglyceride feeding in rats,” Journal of Nutrition, vol. 106, no. 1, pp. 58–67, 1976. View at Publisher · View at Google Scholar
  17. M.-P. St-Onge, R. Ross, W. D. Parsons, and P. J H. Jones, “Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men,” Obesity Research, vol. 11, no. 3, pp. 395–402, 2003. View at Publisher · View at Google Scholar · View at Scopus
  18. Hu T, Mills KT, Yao L, et al. Effects of Low-Carbohydrate Diets Versus Low-Fat Diets on Metabolic Risk Factors: A Meta-Analysis of Randomized Controlled Clinical Trials. American Journal of Epidemiology. 2012;176(Suppl 7):S44-S54. doi:10.1093/aje/kws264.
 

juggy38

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@totalrecomp that study supports my experience.

I tried it because ole DatBtrue told me to, as I get the knarly migraines on day 3-4-5 on keto induction. Like wearing sunglasses headaches
 

b-boy

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Slow Suttle changes
Pic on left is this morning at 210.0 (after working a 12 hour midnight shift)
Pic on right is May 13th @ 212.2 first thing in the morning out of bed.

You can see the difference in the depth of the mid back cuts and especially my right hamstring cuts. Photo_2021-05-23_08-47-13_AM.png
 

OuchThatHurts

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Slow Suttle changes
Pic on left is this morning at 210.0 (after working a 12 hour midnight shift)
Pic on right is May 13th @ 212.2 first thing in the morning out of bed.

You can see the difference in the depth of the mid back cuts and especially my right hamstring cuts.View attachment 134791
Looking thick. Looks like you added some size to your calves and maybe thighs too a bit.
 

b-boy

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5-23-21 @ 210 lbs on left
6-6-21 @ 214.4 on right

Stopped dieting and eating at maintenance and gained four pounds, still keto but almost 600 calories added to diet (mostly fat, a small amount of protein added).
Photo_2021-06-06_07-41-13_AM.png
 

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