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Nootropics > Ketogenic Diet > Flashcards

Ketogenic Diet Flashcards

1
Q

Nutritional Ketosis:

A

0,8mmol/L

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2
Q

LDL:

A

Decreased

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3
Q

HDL:

A

Increased

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4
Q

Triglycerides:

A

Decreased

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5
Q

Maximum carb intake:

A

Carbs-Fiber = 30g/day

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6
Q

%Fat calories:

A

80-90%

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7
Q

%Protein calories:

A

8-15%

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8
Q

Glutathione levels in the hippocampus:

A

Increased

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9
Q

Production of mitochondria:

A

Increased

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10
Q

When the body is using ketones as a fuel source:

A

Ketosis

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11
Q

Insulin sensitivity:

A

Increased

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12
Q

Blood sugar:

A

Decreased

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13
Q

Can improve insulin sensitivity as:

A

75%

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14
Q

Inflammation:

A

Decreased

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15
Q

Free radicals production:

A

Decreased

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16
Q

Are the by-product of energy production by the mitochondria:

A

Free radicals

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17
Q

Body weight:

A

Decreased

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18
Q

Are an effective alternative energy substrate for the brain:

A

Ketone bodies

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19
Q

Beta-hydroxybutyrate, Acetoacetate and Acetone:

A

Ketone bodies

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20
Q

Memory:

A

Improved

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21
Q

%Carb calories:

A

2-5%

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22
Q

Most common adverse effect:

A

Low minerals

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23
Q

Insulin makes the kidney retain:

A

Sodium

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24
Q

MCT oil, Acetyl L-Carnitine, Creatine, Mg and K:

A

Best Supplements for Ketogenic Diet

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25
Q

Aging:

A

Slowed

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26
Q

Acid reflux:

A

Decreased

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27
Q

C Reactive Protein:

A

Decreased

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28
Q

HbA1c:

A

Decreased

29
Q

Energy:

A

Increased

30
Q

Stiffness and Joint Pain:

A

Decreased

31
Q

Gut health:

A

Increased

32
Q

Mood control:

A

Increased

33
Q

History of pancreatitis, Active gall bladder disease, Impaired liver function, Impaired fat digestion, Poor nutritional status, Gastric bypass surgery, Abdominal tumors, Decreased gastrointestinal motility; History of kidney failure, Pregnancy and lactation:

A

Contraindicated Health Condition

34
Q

Side effect due to the drop of insulin levels, making kidneys to start excreting excess sodium causing more frequent urination:

A

Frequent urination

35
Q

Side effects due to lose minerals such as sodium, potassium and magnesium:

A

Fatigue, Dizziness and Muscle cramps

36
Q

Side effect due to suddenly drop carb intake:

A

Reactive hypoglycemia

37
Q

Side effect due to dehydration, salt loss, eating too much dairy or too many nuts, or magnesium imbalances:

A

Constipation

38
Q

Side effect due to hypoglycemia or low blood sugar or low mineral levels:

A

Shakiness and Weakness

39
Q

Side effect due to low insulin and serotonin:

A

Sleep disturbance

40
Q

Side effect due to, dehydration, electrolyte imbalance and hypoglycemia:

A

Heart Racing and Palpitations

41
Q

Side effect due to “telogen effluvium” due to a change in metabolism or hormone levels:

A

Hair Loss

42
Q

Egg, Avocado, Coconut oil, Butter/Ghee, Bacon and Pumpkin seeds:

A

Essencial Ketofoods

43
Q

Keto-adaptation period:

A

2 weeks - 2 months

44
Q

Ketofood rich in sodium:

A

Bacon and Olives

45
Q

Ketofoods rich in potassium:

A

Avocado and Spinach

46
Q

Ketofood rich in magnesium:

A

Cocoa and Pumpkin seeds

47
Q

In ketosis, most of the tissues will be running off of:

A

Free fatty acids

48
Q

The brain/heart will be using primarily, as fuel:

A

Ketones

49
Q

Period to get into ketosis:

A

12h-5days

50
Q

To get into ketosis faster:

A

Less than 20g carbs, cardio and MCT oil —> Brain-octane

51
Q

Optimal net-carbs quantity to maintain ketosis:

A

Less than 25g

52
Q

Essential for breaking down fatty acids:

A

ALCAR

53
Q

Lower inflammation and increase energy production:

A

High health fats

54
Q

Has the lowest impact on insulin and cortisol levels:

A

Fats

55
Q

Low ____ cholesterol are associated with cognitive impairment and neurodegenerative disease:

A

HDL

56
Q

The shorter the fat:

A

More anti-inflammatory

57
Q

Important short fats:

A

MCTs and Butyric acid

58
Q

Oxidized fats create:

A

Inflammation

59
Q

Helps to create strong and stable cell membranes:

A

Saturated fats

60
Q

Least stable fats:

A

Unsaturated fats

61
Q

Essential unsaturated fats:

A

Omega-3 and -6

62
Q

Powerful anti-inflammatory Omega-3:

A

EPA

63
Q

Brain primary structural fatty acid:

A

DHA

64
Q

Water-soluble molecules ideal fuel for mitochondria:

A

Ketone bodies

65
Q

+Mitochondria, +GABA and -Free radicals:

A

Ketone bodies

66
Q

Provides resilience against hypoglycemia and starvation:

A

Ketones

67
Q

Can get into the mitochondria intact:

A

Ketone bodies

68
Q

“Ketones provide ___% more ATP than glucose”:

A

20%

69
Q

“The heart produces ___% more energy when using ketones than glucose”:

A

28%

Nootropics (55 decks)

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