Ketogenic Diet Flashcards
Nutritional Ketosis:
0,8mmol/L
LDL:
Decreased
HDL:
Increased
Triglycerides:
Decreased
Maximum carb intake:
Carbs-Fiber = 30g/day
%Fat calories:
80-90%
%Protein calories:
8-15%
Glutathione levels in the hippocampus:
Increased
Production of mitochondria:
Increased
When the body is using ketones as a fuel source:
Ketosis
Insulin sensitivity:
Increased
Blood sugar:
Decreased
Can improve insulin sensitivity as:
75%
Inflammation:
Decreased
Free radicals production:
Decreased
Are the by-product of energy production by the mitochondria:
Free radicals
Body weight:
Decreased
Are an effective alternative energy substrate for the brain:
Ketone bodies
Beta-hydroxybutyrate, Acetoacetate and Acetone:
Ketone bodies
Memory:
Improved
%Carb calories:
2-5%
Most common adverse effect:
Low minerals
Insulin makes the kidney retain:
Sodium
MCT oil, Acetyl L-Carnitine, Creatine, Mg and K:
Best Supplements for Ketogenic Diet
Aging:
Slowed
Acid reflux:
Decreased
C Reactive Protein:
Decreased
HbA1c:
Decreased
Energy:
Increased
Stiffness and Joint Pain:
Decreased
Gut health:
Increased
Mood control:
Increased
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:
Contraindicated Health Condition
Side effect due to the drop of insulin levels, making kidneys to start excreting excess sodium causing more frequent urination:
Frequent urination
Side effects due to lose minerals such as sodium, potassium and magnesium:
Fatigue, Dizziness and Muscle cramps
Side effect due to suddenly drop carb intake:
Reactive hypoglycemia
Side effect due to dehydration, salt loss, eating too much dairy or too many nuts, or magnesium imbalances:
Constipation
Side effect due to hypoglycemia or low blood sugar or low mineral levels:
Shakiness and Weakness
Side effect due to low insulin and serotonin:
Sleep disturbance
Side effect due to, dehydration, electrolyte imbalance and hypoglycemia:
Heart Racing and Palpitations
Side effect due to “telogen effluvium” due to a change in metabolism or hormone levels:
Hair Loss
Egg, Avocado, Coconut oil, Butter/Ghee, Bacon and Pumpkin seeds:
Essencial Ketofoods
Keto-adaptation period:
2 weeks - 2 months
Ketofood rich in sodium:
Bacon and Olives
Ketofoods rich in potassium:
Avocado and Spinach
Ketofood rich in magnesium:
Cocoa and Pumpkin seeds
In ketosis, most of the tissues will be running off of:
Free fatty acids
The brain/heart will be using primarily, as fuel:
Ketones
Period to get into ketosis:
12h-5days
To get into ketosis faster:
Less than 20g carbs, cardio and MCT oil —> Brain-octane
Optimal net-carbs quantity to maintain ketosis:
Less than 25g
Essential for breaking down fatty acids:
ALCAR
Lower inflammation and increase energy production:
High health fats
Has the lowest impact on insulin and cortisol levels:
Fats
Low ____ cholesterol are associated with cognitive impairment and neurodegenerative disease:
HDL
The shorter the fat:
More anti-inflammatory
Important short fats:
MCTs and Butyric acid
Oxidized fats create:
Inflammation
Helps to create strong and stable cell membranes:
Saturated fats
Least stable fats:
Unsaturated fats
Essential unsaturated fats:
Omega-3 and -6
Powerful anti-inflammatory Omega-3:
EPA
Brain primary structural fatty acid:
DHA
Water-soluble molecules ideal fuel for mitochondria:
Ketone bodies
+Mitochondria, +GABA and -Free radicals:
Ketone bodies
Provides resilience against hypoglycemia and starvation:
Ketones
Can get into the mitochondria intact:
Ketone bodies
“Ketones provide ___% more ATP than glucose”:
20%
“The heart produces ___% more energy when using ketones than glucose”:
28%
