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February 6, 2018

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Chapter 1 - Overview of Low Carbohydrate and Ketogenic Diets

Post 10 of 365

This is part 2 of my review in Leyman's terms  of the book 'The Art and Science of Low carbohydrate Living' By Jeff S. Volek, PhD, RD & Stephen D. Phinney, MD, PhD

 

Historical Perspective

 

Looking at our ancestors they lived a low carb diet until a couple of thousand years ago and some Aboriginal cultures lived low carb lifestyles up until a few hundred years ago. This is prevalent with indigenous peoples who for many generations lived low carb lifestyles now have high incidence of obesity and type 2 diabetes. As with other intolerance (e.g. lactose, gluten, fructose), the obvious choice would be to reduce the dietary intake of the culprit. Healthy lifestyles i.e. exercise, may not be enough to eliminate the insulin resistance diseases which are reaping havoc on our society. 

What does "Low Carbohydrate" Mean?

to go low carb it usually means to limit your carb intake, this can vary for different people but usually ranges between 25g grams - 125 grams of carbohydrate per day. for a type 2 diabetic on insulin as well as oral drugs it may be optimal to reduce to the lower amount and eventually with your doctors help start to reduce your medications. After a few months and weight loss the carbohydrate intake may be able to be increased to 50g but still keep glucose under control and in remission. Everybody's metabolic condition is individual so some tweaking may need to occur ( under supervision of your health care specialist).

Defining 'Nutritional Ketosis'

Ketosis is one step further in that instead of your body using glucose (from carbohydrates) as you energy fuel source the body changes over to use fats as the main energy source in ketones or as fatty acids. To move into the state of ketosis you are usually consuming less than 60g of carbs per day after a few weeks the brain will reduce its need for glucose. When the body consumes less than 50 g of carbs per day there is a dramatic reduction in the secretion of insulin, albeit protein will stimulate a small amounts of insulin to be released. This is called 'Nutritional Ketosis' which is when the body allows a stable state of inner-organ fuel homeostasis this is all done without distorting whole-body acid-base bal