Common Myths About the Ketogenic Diet Despite the research, there are many myths floating around about the dangers of the ketogenic diet. Some of these have arisen due to long-held misconceptions about nutrition. Below, we’ve listed some of the most commonly cited dangers, their source, and evidence against them. Eating Too Much Fat Will Give You Heart Disease Much of our worn-out nutritional conventions tell us that if we consume too many fatty foods, we will cause a build up of cholesterol in our arteries and increase our risk of heart disease. In this light, it would make sense to be fearful of keto. The keto diet advocates high fat intake: fat makes up around 85% of the total calories in the diet. This means eating a lot of meats, cheeses, oils, fatty fish, butter, eggs, and nuts. However, it is disingenuous to lump all fats together. There are several different types of fat, including saturated, unsaturated, and trans fat. Each of these has a very different role to play in disease risk. We have typically been advised to limit consumption of saturated fat. This recommendation was the result of epidemiological data which found an association of saturated fat consumption with heart disease; an association that has recently been questioned. In fact; some comprehensive studies have found an inverse association between saturated fat consumption and death from heart disease.1 Along with no elevated risk from increasing saturated fat consumption on keto, there is evidence that a high-consumption of unsaturated fats (also advocated on keto) is associated with better health. Upping your intake of unsaturated fats from foods like avocados, fish, nuts and seeds may reduce cardiovascular disease risk factors, lower blood pressure, and improve blood lipids.2 The only fat consistently linked to greater disease risk are trans fats-partially hydrogenated fats found mainly in vegetable oils, processed snacks, baked goods, and margarine.3 What about cholesterol? High cholesterol levels are a suspected culprit in heart disease, and so the thinking goes that a diet higher in fat and cholesterol will increase your risk. The relationship, however, isn’t quite as linear as it might seem. Some studies have shown a weak correlation between the amount of cholesterol in one’s diet and cholesterol levels in the blood.4 There is also some evidence that different people may have widely varying responses to dietary cholesterol. There is also more than one “type” of cholesterol-often separated as LDL cholesterol (the “bad”) and HDL cholesterol (the “good”). More important than total cholesterol levels might be the LDL to HDL ratio. The ketogenic diet may favorably impact this ratio by increasing blood HDL and reducing LDL through the consumption of poly and monounsaturated fats from healthy sources.
@ C-O-R-T-I-S-O-L, not cholesterol. Every time I have asked you, you continue to answer about cholesterol…that isn’t what I am asking about. Not sure what else I can say.
@@steveaustin1984 There is many things to discuss about cortisol, so why don't you start by telling what concers you? Heres a start: In the context of a keto diet, cortisol plays a role in several key processes: 1. Transition to Ketosis: The initial phase of the keto diet can be stressful for the body as it shifts from glucose to fat as the primary energy source. This transition may elevate cortisol levels temporarily due to increased stress on the body. 2. Gluconeogenesis: Cortisol promotes gluconeogenesis, which is the production of glucose from non-carbohydrate sources like amino acids. On a keto diet, this helps maintain necessary blood glucose levels for critical functions like brain activity. 3. Fat Metabolism: Cortisol aids in mobilizing fatty acids from fat stores, a central process in ketosis. 4. Sleep and Recovery: Elevated cortisol levels from the stress of dietary change can disrupt sleep initially, potentially impacting recovery and overall energy levels. 5. Electrolyte Balance: The keto diet can lead to electrolyte imbalances (e.g., reduced sodium, potassium, and magnesium), which may indirectly influence cortisol due to its role in regulating blood pressure and fluid balance. Chronic high cortisol can interfere with ketosis, impair weight loss, and contribute to negative side effects like fatigue and irritability. Managing stress, ensuring proper electrolyte intake, and gradually transitioning into the keto diet can help regulate cortisol levels. Cheers
@@Jackpot12 Both. See the last issue listed. High Cortisol: weight gain, especially in the face, neck, or belly, high blood pressure mood swings, anxiety, or depression, muscle weakness, bruising easily, low sex drive and erectile dysfunction in men.
Well in fella, top work 👍👍
Thanks 👍Much appreciated
Well done Les, Your a sound bloke and a good inspiration to many
Thanks for you kind words. and thanks for taking time to watch.
Weldone Les, happy days 😄
Thank you! 😃
Thanks Les 👍👍
No problem 👍
Well done Les! Good for you mate. You should be really proud of your self.
Hope your having a great Sunday
Thank you kindly love every day, thanks for taking time to watch.
👍
Thanks for watching.
Cortisol. Can you discuss it?
I've asked about cortisol twice before, but it continues to be misread.
Thank you.
Testosterone (declining levels) is more worth discussion I'd say.
Common Myths About the Ketogenic Diet
Despite the research, there are many myths floating around about the dangers of the ketogenic diet. Some of these have arisen due to long-held misconceptions about nutrition. Below, we’ve listed some of the most commonly cited dangers, their source, and evidence against them.
Eating Too Much Fat Will Give You Heart Disease
Much of our worn-out nutritional conventions tell us that if we consume too many fatty foods, we will cause a build up of cholesterol in our arteries and increase our risk of heart disease.
In this light, it would make sense to be fearful of keto. The keto diet advocates high fat intake: fat makes up around 85% of the total calories in the diet. This means eating a lot of meats, cheeses, oils, fatty fish, butter, eggs, and nuts.
However, it is disingenuous to lump all fats together. There are several different types of fat, including saturated, unsaturated, and trans fat. Each of these has a very different role to play in disease risk.
We have typically been advised to limit consumption of saturated fat. This recommendation was the result of epidemiological data which found an association of saturated fat consumption with heart disease; an association that has recently been questioned. In fact; some comprehensive studies have found an inverse association between saturated fat consumption and death from heart disease.1
Along with no elevated risk from increasing saturated fat consumption on keto, there is evidence that a high-consumption of unsaturated fats (also advocated on keto) is associated with better health.
Upping your intake of unsaturated fats from foods like avocados, fish, nuts and seeds may reduce cardiovascular disease risk factors, lower blood pressure, and improve blood lipids.2
The only fat consistently linked to greater disease risk are trans fats-partially hydrogenated fats found mainly in vegetable oils, processed snacks, baked goods, and margarine.3
What about cholesterol? High cholesterol levels are a suspected culprit in heart disease, and so the thinking goes that a diet higher in fat and cholesterol will increase your risk. The relationship, however, isn’t quite as linear as it might seem.
Some studies have shown a weak correlation between the amount of cholesterol in one’s diet and cholesterol levels in the blood.4 There is also some evidence that different people may have widely varying responses to dietary cholesterol. There is also more than one “type” of cholesterol-often separated as LDL cholesterol (the “bad”) and HDL cholesterol (the “good”).
More important than total cholesterol levels might be the LDL to HDL ratio. The ketogenic diet may favorably impact this ratio by increasing blood HDL and reducing LDL through the consumption of poly and monounsaturated fats from healthy sources.
@ C-O-R-T-I-S-O-L, not cholesterol.
Every time I have asked you, you continue to answer about cholesterol…that isn’t what I am asking about.
Not sure what else I can say.
@@steveaustin1984
There is many things to discuss about cortisol, so why don't you start by telling what concers you?
Heres a start:
In the context of a keto diet, cortisol plays a role in several key processes:
1. Transition to Ketosis: The initial phase of the keto diet can be stressful for the body as it shifts from glucose to fat as the primary energy source. This transition may elevate cortisol levels temporarily due to increased stress on the body.
2. Gluconeogenesis: Cortisol promotes gluconeogenesis, which is the production of glucose from non-carbohydrate sources like amino acids. On a keto diet, this helps maintain necessary blood glucose levels for critical functions like brain activity.
3. Fat Metabolism: Cortisol aids in mobilizing fatty acids from fat stores, a central process in ketosis.
4. Sleep and Recovery: Elevated cortisol levels from the stress of dietary change can disrupt sleep initially, potentially impacting recovery and overall energy levels.
5. Electrolyte Balance: The keto diet can lead to electrolyte imbalances (e.g., reduced sodium, potassium, and magnesium), which may indirectly influence cortisol due to its role in regulating blood pressure and fluid balance.
Chronic high cortisol can interfere with ketosis, impair weight loss, and contribute to negative side effects like fatigue and irritability. Managing stress, ensuring proper electrolyte intake, and gradually transitioning into the keto diet can help regulate cortisol levels.
Cheers
@@Jackpot12 Both.
See the last issue listed.
High Cortisol: weight gain, especially in the face, neck, or belly,
high blood pressure
mood swings, anxiety, or depression,
muscle weakness,
bruising easily,
low sex drive and erectile dysfunction in men.