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Since we didn’t make the classic pumpkin pie this year, we decided to channel its flavors and create a fat bomb recipe. In this recipe, we also decided to incorporate coconut butter! Everyone’s heard of coconut oil, but coconut butter doesn’t get nearly enough attention as it should. It added great texture to these pumpkin pie fat bombs without being too overpowering like a nut butter would have been. November is almost over (where is time flying?!) so we felt that it was our last chance to make another pumpkin themed dessert!
So just in time for Thanksgiving this year, we came up with a lovely dessert option for your get-together. Turned out perfect and we totally recommend giving this recipe a try for your keto Thanksgiving this year! As the ketogenic diet gains popularity, it’s important to have a balanced discussion regarding the merits of this diet.
For every anecdotal story of someone who has regained their health with a ketogenic diet, there’s a counterpoint story of someone who derailed their health with an identical diet. The origins of the ketogenic diet were the observations of Hippocrates in 500BC that fasting could reduce and even cure epileptic seizures (fasting is also a ketogenic state, more on that in a future post). Research into ketogenic diets went through many ups and downs over the decades that followed.
As the list of health conditions that may be at least partially alleviated by ketogenic diets increase (and which currently includes epilepsy, Alzheimer’s, Parkinson’s, Autism, traumatic brain injury, bipolar disease, PCOS, cancer, obesity, and diabetes), so too does a body of literature pointing to common side effects and potential adverse reactions.
I believe the potential for adverse reactions is important information for people to know when they are weighing a ketogenic diet versus other diets or therapeutic options. The body of scientific literature on ketogenic diets is surprisingly sparse when you consider the therapeutic applications of this diet have been in effect for nearly a century. Frankly, research is just beginning to scratch the surface in terms of understanding how ketogenic diets work to reduce seizures in epilepsy or to provide the other documented benefits.
Other diets do not trigger the same biochemical pathways that are activated by a ketogenic state.
Normally, my science-based posts contain a dozen or so references at the bottom.  This post is special.
I have been keeping track of what I would not be able to eat or drink that is proven by science to be beneficial for ones health. I have to say, you’re doing a great job of espousing last century science here about Keto.
All of the concerns you mention are addressed in the latest research coming out of Yale and Boston college.
There are risks for any life style or diet and yes there are reasons to consider temporary cycles of mild ketosis and non ketotic states.
Think for a moment, about the sheer impact, of the idea getting out, that fasting -or even eating less all-around, would have on the food industry.. Low carb foods are products that are low in carbohydrate content and high in protein, healthy fats, fiber, and essential nutrients. Some food groups are low in carbohydrates, including lean meat, dairies, fish, and vegetables. Good or complex carbohydrates get absorbed gradually while bad carbs cause blood sugar level spikes.
The Glycemic Index assigns values to different foods to measure their effect on blood sugar or glucose. Dieters also consume cheese, milk, eggs, and oils such as safflower, grapeseed, extra virgin olive oil. Some diets allow sugar substitutes such as xylitol, stevia, mannitol, erythritol, and others.
Xylitol, for example, is a sugar substitute and a type of chemical that is also found in many vegetables and fruits.
Stevia is also a type of artificial sweetener which is extracted from the plant Stevia rebaudiana.
Erythritol is advertised as a zero-calorie sweetener that doesn't cause blood sugar spikes. Carbohydrate reduced menus feature protein sources, plenty of vegetables, and other unprocessed, healthy foods.
Dieters use flour substitutes such as soy flour, almond flour, coconut flour, protein powder, and pumpkin puree. Low carb plans emphasize the importance of filling and healthy meals, and many dishes are easy to prepare. Diet-friendly desserts are delicious and quick to make and are low on simple carbohydrates and sugar content. Popular plans such as South Beach and Atkins emphasize a healthy and balanced approach to eating and weight loss.
Reduced-carbohydrate plans often go through several stages, and the initial stage is more restrictive. Some plans are based on a healthy protein, carbohydrate, and fat ratio while others recommend eating foods with low GI (the Low GI Diet). Vitamin deficiency is also a source of concern because vitamin E, K, and A are found in foods that are high in healthy fats. Reduced-carbohydrate plans offer plenty of benefits such as steady weight loss, lower triglyceride levels, lower insulin and blood sugar levels, and many others. Many studies indicate that low carb diets result in more significant health improvements compared to low fat plans. Some critics point to the fact that reduced-carbohydrate plans are hard to follow and lead to diet boredom. What is your opinion?  Due to food sensitivities I really like this pyramid as I cannot eat grains, dairy & about 25 other foods.  It works for me! This entry was posted in Nutrition Guidelines and tagged Food pyramid, Paleo, Paleo Pyramid. Since the majority of calories on a ketogenic diet will come from dietary fats, choices should be made with digestive tolerance in mind. Saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado and egg yolks are tolerated more easily by most people, and since they are more chemically stable, they are less inflammatory.
Berries (blueberries, strawberries, raspberries) can be enjoyed occasionally in small amounts, as they are the lowest in carbohydrate.
Spices do have carbs, so be sure to count them if they are added to meals made using this low carb food list. We thought we had posted our last pumpkin recipe (Pumpkin Pecan Tartlets for Thanksgiving) but we had to squeeze another one in!
These ricotta pumpkin pecan tarts are so light and fluffy, even the fullest guest will be able to enjoy them after a hearty meal. Let me emphasize right out of the gate that this is not a diet without merits (excuse the double negative); in fact, it has significant therapeutic potential for some clinical pathologies. My interest in this topic stems from concerns I have over its general applicability and safety, simultaneous with its growing popularity. However, it wasn’t until 1911 that the first scientific study on starvation as epilepsy treatment was published.
Every time a new anticonvulsant drug for epilepsy was developed, interest in ketogenic diets waned under the presumption that it’s easier, and more tolerable, to take a pill every day compared to a severely restrictive diet. Yes, even including well-designed clinical trials performed and published very recently.  In fact, the intolerability of side effects and adverse reactions is the primary reason for trial participants to drop out of clinical trials (other reasons for trial drop-outs include ineffectiveness of the diet, and that the diet is too hard to follow).
Because the overwhelming majority of the long-term ketogenic diet studies have thus far been performed in the context of epilepsy, this is the field of research that has most thoroughly reported adverse reactions.
And while certainly other diets (Paleo, or the autoimmune protocol being good examples) stake therapeutic claims, the mechanisms of action are purely through micronutrient saturation and avoidance of foods known to be inflammatory. Most of the adverse side effects mentioned are due to improperly transitioning from one diet to the other.


They are satisfying, nutritionally dense, and healthy and help dieters to lose extra weight. This index is important in that some foods trigger spikes in blood glucose while others help maintain steady blood sugar levels. Some popular plans exclude fruits during the initial phase while others are more restrictive. Salad garnishes and vegetables such as okra, leeks, bamboo shoots, and asparagus are also on the allowed list.
Retailers advertise high protein bars and offer meal replacements with a high nutritional value. A low carb diet is a nutritional approach based on reduced carbohydrate consumption that focuses on healthy foods such as monounsaturated fats, protein, and vegetables rich in fiber. Some studies also suggest that high carb foods may increase the risk for chronic and serious conditions such as Alzheimer's and heart disease. There are other benefits to low carbing, including positive effect on diseases and conditions such as Parkinson's, seizures and epilepsy, high fasting blood sugar, and abdominal obesity. For example, the Duke University study followed patients on a low glycemic and ketogenic plan and found out that the second group lost more weight within a period of 6 months. While these plans ban simple carbohydrates, there is a wealth of products and recipes to try, from gourmet foods to snacks you can have on the go.
Diets such as the Junk Food, Cabbage Soup, and Subway Diet pose health risks associated with nutritional deficiency which can result in tiredness, irritability, food cravings, and depression. Popular plans also offer nutritional advice, recipes, and weight loss tools to help dieters stay on track.
Some people refrain from all fruits and most vegetables but I include berries and lots of veggies. I think I read that somewhere before, but it’s nice to have a reminder that eating real foods leads to even more benefits! Most people cannot tolerate eating a large amount of vegetable oil, mayonnaise or even olive oil over time.
Choose organic or grass fed animal foods and organic eggs if possible to minimize bacteria, antibiotic and steroid hormone intake. Be aware that dairy proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid. Cashews, pistachios and chestnuts are higher in carb, so track carefully to avoid going over carb limits. However, if there is a desire for something sweet, these are the recommended choices for sweeteners. Yes, it may be December, but we had some pumpkin left that we couldn’t let go to waste. Paired with a strong cup of tea, these airy low carb desserts will both satisfy your sweet tooth and cap off a wonderful meal (Have you read our 25 Best Thanksgiving Recipes round-up?).
Hints of classic flavors but new textures will have your guests wondering what the heck they’re enjoying so much. However, it is also a diet with inherent risk, as evidenced by the extensive list of adverse reactions reported in the scientific literature—and this has not yet been a thorough enough part of the public discussion on ketogenic diets.
I feel a moral and social obligation to share what I understand of these diets, from my perspective as a medical researcher.
I’m here to cite a collection of scientific papers, including results from clinical trials, case studies, and mechanistic studies that show a potential dark side to the ketogenic diet.  And that dark side is one that everyone needs to be aware of while they perform their own individual cost-benefit analysis to decide whether this dietary strategy is worth attempting for them. Two French doctors, Guelpa and Marie, observed that a 4-day fast decreased seizure frequency in 20 epileptic children and adults, which led to “La cure du Dr.
Certainly, these kids belong to a more sensitive population (why documented deaths as a result of adverse reactions to a ketogenic diet have occurred almost exclusively in epileptic children), but that doesn’t mean that these reports don’t provide extremely useful information, or a warning worth heeding (another double negative!). Because the extensive list of documented side effects and adverse reactions indicate that the positive health effects of a ketogenic diet comes at a cost, one that may not be acceptable to many.
The ketogenic diet is different in that it was designed to emulate starvation, taking advantage of the biochemical benefits of starvation for certain body systems (mainly neurological, but this is also why weight loss is a common result of a ketogenic diet) while tolerating the detriments to other body systems (such as endocrine and immune systems).
Clearly high blood sugars also have long term side effects, but it’s hard for me to weight high blood sugar (which I see immediatly when I increase my carbohydrate load) and the effects you mention in this article.
But I feel this article is looking for a reaction is isn’t entirely accurate about the true risks.
I never thought that I would go through life without the crippling symptoms that I had experienced for so long. There are healthy foods to consume, including whole wheat products, sunflower and sesame seeds, nuts, soybeans, cheese and cream, and others. Opponents point to the fact that they are highly processed and contain artificial flavors and other ingredients. The menu and carbohydrate consumption depends on the plan of choice - Go Lower, Dukan, Ketogenic, Hollywood, High Protein, Scarsdale, and others.
The consumption of foods that contain bad carbs also increases the risk for diabetes and heart problems. According to a study at Duke University, low carb plans also improve glycemic control and have a beneficial effect on type 2 diabetes. Following the ketogenic diet resulted in a more drastic reduction in hemoglobin A1 levels, and more patients stopped taking diabetes medications. Critics also point out that some popular plans exclude foods that supply essential nutrients.
In the long term, crash dieting increases the risk for kidney and liver problems, calcium deficiency, osteoporosis, bulimia and anorexia, and other serious problems. Some plans also offer diet-friendly products such as cereals, bread, and cheese, as well as magazines, books, scales, and other products.
And this is a good thing, since vegetable oils are high in polyunsaturated Omega-6 fatty acids. Over time, it will become a habit to add a source of fat to each meal.Avoid hydrogenated fats such as margarine to minimize trans fats intake. These are higher in inflammatory Omega 6 fats, so limit amounts, and dona€™t heat them.85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.
Avoid the starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash as they are much higher in carbs. I also try to avoid products that have added whey protein because whey adds to the insulin spike.Heavy whipping creamFull fat sour cream (check labels for additives and fillers. Sea salt is preferred over commercial salt, which is usually cut with some form of powdered dextrose. Coconut butter is a delicious spread – treat it as you would peanut butter but with only 1 carb per tablespoon – spread it on toast, dip some apples in it or put a scoop into your smoothies. Adding ricotta cheese ensured the texture of these pumpkin pecan tarts was smooth and airy throughout. The dangers of a ketogenic diet was, in fact, the topic of my keynote presentation at Paleo F(x) this year (links to video will be provided once available). Guelpa”, a prescribed treatment for epilepsy that consisted of fasting followed by a very limited vegetarian diet. Since the late-1990s, research into ketogenic diets has expanded, including a series of long-term ketogenic diet studies for refractory epilepsy (epilepsy that did not respond to anticonvulsant drugs) and investigation of a variety of other applications such as weight loss, tumor shrinkage, and neurodegenerative diseases like Alzheimer’s. After all, it’s not typically the robust healthy person who experiments with ketogenic diets to improve their health—and while death is probably very unlikely, the potential harm to other body systems (cardiovascular, immune, endocrine, digestive) remains. Understanding how a ketogenic diet works to provide a benefit, also gives clues as to why it causes adverse reactions.
This has given me a lot to think about, thanks so much for all the hard work you’ve put into the research and writing.
All those things on your list, I know people who have been cured by them eating a ketogenic diet. Foods with a low glycemic index value are healthy and safe, including yam, nuts, chick peas, butter beans, and hummus.


These plans are based on the assumption that the body burns fat deposits for energy when carbohydrate consumption is more limited. Foods such as whole-grain breads, dark breads, and high-protein products are healthier choices.
Another study followed Swedish patients suffering from type 2 diabetes, prediabetes, and ischemic heart disease. Supporters claim that sugary and starchy foods are packed with simple carbohydrates and are empty of nutritional value. Low carb plans, on the other hand, emphasize a balanced approach to dieting and include all major food groups, the only exception being bad carbohydrates. Newsletters and interactive tools are also available, and some plans offer the option to get professional advice from a weight-loss mentor. The Omega-6 fatty acids (found in nut oils, margarine, soybean oil, sunflower oil, safflower oil, corn oil, and canola oil) trigger inflammation within the body and they will make you sick if they are your only fat source. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) choose "cold pressed." Keep cold pressed oils like almond and flaxseed refrigerated to avoid rancidity. If you have concerns about this, please note that I have done research in the medical literature and I have looked at the studies which have been offered on sucralose (Splenda).I have yet to find a gold standard, clinically controlled human study which shows conclusively that sucralose causes human health issues.
The ingredients all have their own naturally occurring sugars so we kept the sweetening to a minimum. This series of articles will share the extensive research that I did in preparation for this presentation, including all of the topics covered during my talk as well as several topics that I didn’t have time to discuss (also see the free PDF Literature Review at the bottom of this post). Lennox became the first to observe that control of seizures by fasting occurs via a change in body metabolism that can be induced either by absence of food or by a very low carbohydrate intake. Two of these papers are case studies, and the other three are papers derived from two separate clinical trials, all studies in epileptic children. And because the documented adverse reactions include serious illness and death, understanding why these might come about is a prerequisite for adopting this therapeutic strategy in a more widespread way.
And this is why a thorough understanding of both the pros and cons of a ketogenic diet are necessary in order for every individual to make the best decision for themselves. It’s great to read information from people in this community who actually have the scientific training to back up their writing.
I have lush thick hair, I’ve rid my body of mycotoxins and yeast and I have been symptom free from multiple sclerosis for many years now (and take no meds). Another problem is that high protein bars are very sweet and contain sweeteners such as inulin, acesulfame potassium, sucralose, and glycerin. A healthy diet based on protein-rich foods, complex carbohydrates, and fats lowers LDL cholesterol and blood pressure and thus reduces the risk for stroke, heart attack, and other heart problems. Some of the patients followed the Mediterranean Diet while the second group ate foods such as nuts, eggs, vegetables and fruit, fish, and meat. A low carb diet is a lifestyle change because it is an effective weight loss approach with long term results. Videos, cheat sheets, and apps that offer a database of foods and diet-friendly restaurants are also available. I've cut sugar, bread, grains and processed foods out of my diet, which gives me plenty of incentive to practice my favorite hobby: cooking!
This list is by no means comprehensive, so if there is a green vegetable you like that is not on this low carb food list, feel free to include it. I don't like to propagate misinformation so I wait until there are definitive studies of negative effects before I condemn a product. Hugh Conklin popularized fasting (three days to three weeks) as a way to cure numerous illnesses, including epilepsy. And this observation led to the birth of a form of nutritional starvation, the ketogenic diet, a term coined by Dr. Some of the deaths can be attributed to extra complications from secondary conditions or accidents that befell the child during the course of the clinical trial; however, other deaths—most typically from severe infection or heart disease—are attributed directly to long-term ketosis. What insight we can glean from mechanistic studies will be the topic of several future articles. The premise of cutting out things just because they will keep u out of keto just doesnt seem sensible at this point. Many studies are on the rise using this diet to treat autoimmune diseases (like Terry Wahl’s). While people consume some foods that are high in saturated fats, many products contain omega-3 and monounsaturated fat. Plans such as the Atkins Diet go through an initial phase of quick weight loss followed by a lifetime maintenance phase.
However, there are polyunsaturated fats which are essential and these are the Omega 6 and Omega 3 fats. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points. In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.Having said that, I will also say that I offer information on this low carb food list about Splenda, just as I do on the other sugar substitutes, because everyone is different.
Russell Wilder who developed the diet as an alternative to fasting and demonstrated its comparable effectiveness in epilepsy. Once dieters have found their carb tolerance level, they try to stay within that range to maintain healthy weight throughout life.
Your intake of Omega 6 and Omega 3 types should be balanced, and you only need about a teaspoon a day. Occasionally I miss fruit during apple picking season but being able to walk and run again far outweighs a piece a of fruit. One study published in the New England Journal of Medicine followed people on a low carb and low fat diets. In this sense, the eating habits developed during earlier stages help dieters to control their weight and are a lifestyle change.
Eating wild salmon, tuna and shellfish will provide balancing Omega 3 fatty acids and are important part of a low carb food list. Rawle Geyelin, who was the first to document cognitive improvement resulting from fasting in a scientific study performed on 26 epileptic patients. Wilder observed that the diet produced high levels of ketone bodies in the blood and hypothesized that a high fat, low carbohydrate diet would mimic the anticonvulsant effects of fasting because limited glucose supply would force fat to be metabolized into ketones, which could then be used as an alternative fuel by the brain (this hypothesis took decades to prove, and the more detailed mechanisms remain largely a mystery). I try to offer both pros and cons for each sweetener, with the idea that readers will use the product that suits them best. If you don't like seafood, then consider taking small amounts of a fish or krill oil supplement for Omega 3s. Be aware that whey protein is insulinogenic (meaning it causes an insulin spike) in the body, so if you having trouble losing weight or getting into ketosis, limit amounts or avoid whey.
Mynie Peterman, calculated the exact formula for nutritional ketosis, a daily diet comprised of: 10 – 15 grams of carbohydrate, 1 gram per kilogram of bodyweight of protein, and the rest fat (a macronutrient formula that is still within the narrow range used in various ketogenic diet variations today) . In the earliest epilepsy studies, calories were restricted to 75% of daily allowance, although the need for calorie-restriction concurrent with ketogenic diets for the treatment of epilepsy has since been disproved. Other studies have also shown significant improvement in LDL particle size and cholesterol levels. It just seems that keto is an excuse for many who try to sit on thr bums but they still wana lose weight. One week to get into ketosis, one week to get the hang of it, and the two weeks of increased mental and physical energy, while you don’t have any more hunger and cravings, you eat until you are full, and the fat comes off and your muscles grow even without exercise.



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