Is it Possible to Gain Weight on Fruits and Vegetables?

It depends on the amount you are consuming, and the frequency.

It is unlikely you will gain weight on vegetables. You might think “potato”; of course, you will gain weight on potatoes, especially if you cook them and release their sugar, which will cause a problem with your blood sugars.

Continue reading “Is it Possible to Gain Weight on Fruits and Vegetables?”

Hungry. Why You Can’t Last Three Hours Without Food And What You Can Do About It.

I can’t go longer than three hours before I am starving!  I’m hungry and I need to eat!

What this means is you have a serious blood sugar problem.

An average thin person is carrying around about 100,000 calories of fat on their bodies yet we only have a very small amount of stored sugar.  It’s called glycogen. It’s in the liver and it’s in the muscles.

So we have about only 1700 calories of stored sugar and a tremendous amount of stored fat.  The problem is we’re not able to tap into this fat because we have a blood sugar problem.

Continue reading “Hungry. Why You Can’t Last Three Hours Without Food And What You Can Do About It.”

These Cravings Are Driving Me Crazy!

There are three reasons why cravings are driving you to eat.

1.         Insulin resistance: 

Consuming a high carb diet raises insulin and keeps your blood sugars low, so you keep craving carbs. In this situation, you will eventually develop insulin resistance. Your cells will be hungry and craving carbs all day long.

2.         Low Fats:

Fats are necessary to allow you to be satisfied, especially when you’re doing intermittent fasting.

3.         Low micronutrients:

Micronutrients are incredibly important, especially when it comes to getting rid of cravings and hunger.

What Do I Eat To Feel Satisfied?

Continue reading “These Cravings Are Driving Me Crazy!”

The Key to Long Term Weight Loss

Blog -1

Overweight people have insulin resistance. And they have higher insulin, which is 5 to 7 times normal. Did you know the people with the type-two diabetes have nine times as the amount of insulin as normal people?

Blog -2

Insulin is the hormone that blocks fat burning but it keeps your appetite high.

If you’re not going to be burning fat you’re going to be burning glucose/ sugar. The problem is we only have about 1700 calories stored glycogen or sugar but you have 100,000 calories of a fat. That’s on a thin person so if you were overweight you will have more than 100,000 calories sitting on your body.

Many people never tap into the fat and are running on the glycogen because they have way too much insulin that keeps him hungry all the time.

So you’re hungry and you can’t lose weight. What are you going to do?

The most important thing is lower the insulin and fix insulin resistance. But to do that we have to understand what insulin resistance is.

Blog -3 High blood sugar

One function of insulin is to unlock the door on the cell to allow glucose into feed the cells. It also allows amino acids to enter the cell. It also allows nutrients to go into the cell like potassium, magnesium, vitamin D, vitamin C, zinc, B1, chromium and a lot of other minerals and nutrients.

If you have insulin resistance you are not going allow the nutrition or the fuel to go into the cell. You’re not going to feel satisfied.

If you’re not familiar with the ketogenic diet please check out this blog https://www.drberg.com/blog/healthy-keto-plan-start-here

For more information check out https://2healthyhabits.wordpress.com/2018/04/13/how-do-i-do-the-ketogenic-diet/

If your having a hard time all that means is you have insulin resistance and you have to fix it. When you drop your carbs, going keto and doing intermittent fasting your insulin is going to go down and your body is going to start to tap into your fat reserves. It can take up to 14 days to be 80% in ketosis. During this time you will be less and less hungry. This may take a lot longer depending on how much insulin resistance you have. This is especially true if you are a diabetic or if you were a diabetic.

Your main target should not be weight loss initially it should be to fix the insulin resistance.

The way that you know insulin resistance is being improved is because your appetite goes down.

There are a few things to do to speed up the progress. One thing is to start taking MCT oil. The advantage to that is if you’re not totally in ketosis you can go to 100% ketosis pretty fast.

You may not lose weight because your body is using the MCT oil as fuel and not your fat reserves. But initially that’s OK because our goal is not to weight loss, it is to fix insulin resistance in order to loose weight and maintain a healthy and slimmer body long-term.

We want to fix insulin resistance and then loose weight.

To feel satisfied consume MCT oil or fat and get your nutrients from eating enough vegetables with your meal.

These nutrients will satisfy you just as much as the fat will satisfy you.

In the beginning you may have to take supplements like electrolytes, B vitamins and other nutrients because you still have insulin resistance and these nutrients can’t get into the cell. As you correct insulin resistance you’ll be able to absorb more and more nutrients and the need for taking them will decrease.

If you’re not bringing your carbs down to 20 to 50 g, preferably 20 g or less, those carbs will definitely keep the insulin to high and stop the fat from being burned.

First fix the insulin resistance and you will loose weight naturally.

To fix the insulin resistance and then loose weight, reduce your carbs, and add in healthy fats until your appetite is reduced and then reduce the added fat and start to burn your own fat reserves.

This post has been condensed from Dr. Berg’s video, The Key to Long Term Weight Loss Is.   For the original post, please copy and paste this link to your address bar https://www.drberg.com/blog/the-key-to-long-term-weight-loss-is

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know that you like the Post by clicking Like, or Commenting on the content.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

https://2healthyhabits.wordpress.com

Diabetes: The Basics Part TWO

This is Part Two of a series of three Posts. Part Two is a continuation of the FAQ about Type 2 Diabetes. Part Three will cover Gestational Diabetes.

Blog Nov. 1 stop

What causes type 2 diabetes?

Genes and environment can play a role in causing type 2 diabetes mellitus. To learn more please go to

https://2healthyhabits.wordpress.com/?s=Diabetes+Type-2%3A+The+Underlying+Causes.

What are the first warning signs of type 2 diabetes?

The “classic” signs of type 2 diabetes which lead people to see their doctor generally includes excessive thirst, frequent urination, blurred vision, numbness or tingling of extremities, weight gain and fatigue. However, these signs generally show up once someone has already developed diabetes. There are more subtle warning signs that can develop years earlier.

The most common early signs of type 2 diabetes can be fatigue and weight gain, but also surprisingly include symptoms of low blood sugar as well. Signs of low blood sugar generally develop when someone hasn’t eaten for a few hours, and include symptoms like nausea, light-headedness, severe hunger and irritability. This occurs due to a drop in blood sugar between meals, often caused by overproduction of insulin in people who have become insulin resistant. Interestingly, people can experience some of these symptoms, like hypoglycemia and irritability, before they even have a large elevation in their glucose or Hemoglobin A1c. If you are experiencing any of the symptoms listed, you should consider seeing your doctor and getting a blood test for diabetes.

How do I know if I have diabetes?

Type 2 diabetes is diagnosed in a number of ways. These include a fasting glucose of > or = 126 mg/dL, a hemoglobin a1c of 6.5% or greater, or elevated glucose on an oral glucose tolerance test. In addition, a random glucose of >200 is suggestive of diabetes.

However, there are a number of signs and symptoms that suggest type 2 diabetes and should make you consider getting a blood test. These include excessive thirst, frequent urination, blurred vision, numbness or tingling of extremities, weight gain and fatigue. Other possible symptoms include erectile dysfunction in men and irregular periods in women.

What are the symptoms of type 2 diabetes?

Symptoms of type 2 diabetes mellitus are as varied as they are unpleasant. If you notice any of the symptoms mentioned in this post, it would be advisable to seek medical attention.

For example, one might notice an increase in urination. A hallmark feature of type 2 diabetes is an elevated glucose (sugar) level in the blood. When blood glucose levels are high, the kidney struggles to filter the excess glucose out of the urine. The urine thus contains more glucose than it should, and this leads to higher volumes of fluid leaving the body through the urine. This is often accompanied by an increase in thirst.

Additionally, type 2 diabetes makes it difficult for the body’s organs to receive dietary fuel in the form of glucose. And when the body’s organs aren’t getting the energy they need to perform as they should, this can lead to fatigue and hunger.

Type 2 diabetes also makes it harder for the body to heal. This can lead to more frequent infections and slow-healing wounds.

Elevated blood glucose levels from type 2 diabetes can lead to blurry vision. Vision can improve as blood glucose levels decrease.

These particularly worrisome symptoms warrant seeking medical attention immediately:

  • very severe dehydration and
  • a significant impairment of one’s ability to think and speak clearly.

What are the symptoms of type 2 diabetes in women?

In general, men and women have similar symptoms of type 2 diabetes. These include excessive thirst, frequent urination, blurred vision, numbness or tingling of extremities, weight gain and fatigue. However, there are some additional symptoms in women that may signal possible type 2 diabetes. These include frequent vaginal yeast infections or urinary tract infections. High blood glucose levels make infections more common and difficult to treat. While there are obviously many possible cause for these infections, patients experiencing recurrent or severe infections should consider evaluation for diabetes.

Another frequent issue seen in women with prediabetes or type 2 diabetes is Polycystic Ovarian Syndrome (PCOS).This syndrome is thought to be connected to insulin resistance, a key component of diabetes, and common symptoms of PCOS include irregular menstrual periods, acne, pelvic pain, and infertility.

In addition, it is important to note that women with a history of gestational diabetes during pregnancy have an increased chance of developing type 2 diabetes in the future. If you have a history of gestational diabetes and have any of the symptoms listed here, it is a good idea to have a blood test for diabetes.

What are the symptoms of type 2 diabetes in men?

In addition to the commonly discussed symptoms for both men and women, another issue discussed less frequently is erectile dysfunction.

How can you prevent type 2 diabetes?

One of the most important first steps one can take to prevent type 2 diabetes mellitus (T2DM) is to reach out to a primary care provider.

A growing body of evidence shows that a well-formulated ketogenic diet can improve and even reverse T2DM. The diet significantly lowers blood sugars. Please see the related post on the best diet for type 2 diabetes.

One medication, metformin, has been shown in multiple studies to be effective at preventing the onset of T2DM. Metformin is both inexpensive and without long-term safety concerns.

Learn more at https://blog.virtahealth.com/prevent-type-2-diabetes/

What foods cause type 2 diabetes?

There is scientific evidence that suggests that certain foods like refined grains and sugary beverages are associated (that is, they tend to go hand-in-hand) with an increased risk of developing type 2 diabetes mellitus.

There is a strong association between obesity and developing type 2 diabetes, but not all obese people will develop diabetes.

Obesity, like type 2 diabetes, can be caused by any combination of a number of genetic and environmental factors. Diet and exercise can be modified to prevent obesity.

What is the best diet for type 2 diabetes?

The scientific evidence in support of a well-formulated ketogenic diet to improve the health of folks living with type 2 diabetes is so compelling that the American Diabetes Association and the European Association for the Study of Diabetes recently issued a consensus report in which they acknowledge the value of a low-carbohydrate diet to help people living with type 2 diabetes.

Can a ketogenic diet reverse type 2 diabetes?

Insulin resistance is the hallmark of type 2 diabetes and manifests as carbohydrate intolerance. Like other food intolerances, the most logical and effective approach to managing carbohydrate intolerance is to restrict sugars and starches to within the individual’s metabolic tolerance.

A well-formulated ketogenic diet can prevent and slow down progression of type-2 diabetes, and it can actually resolve all the signs and symptoms in many patients, in effect reversing the disease as long as the carbohydrate restriction is maintained.

Learn more about carbohydrate intolerance at https://2healthyhabits.wordpress.com/2019/10/18/underlying-causes-of-type-2-diabetes/

How do I manage my medications if I make dietary changes to improve my diabetes?

We strongly recommend that patients with type 2 diabetes consult a medical professional before making dietary changes. Changing your diet, particularly changing to the well-formulated ketogenic diet can be incredibly powerful in improving blood sugar and even reversing type 2 diabetes.

However, because of the rapid blood sugar and blood pressure improvements that are seen, it is very important that you have medical supervision while making dietary changes. This is particularly important in patients taking medications like insulin or sulfonylureas, which can cause dangerously low blood glucose.

In addition, newer diabetes medications such as SGLT-2 inhibitors, can lead to a dangerous condition known as “euglycemic diabetic ketoacidosis,” in which patients can have normal blood glucose but dangerous changes in the acidity of their blood.

In addition, due to the rapid improvements that are often seen in blood sugar, it is important to have close monitoring of your biomarkers. This can be difficult for most clinics to provide, but is part of the continuous remote monitoring that is part of the Virta treatment. They sometimes adjust medications multiple times in one day, and often need to be proactive in reducing medications to avoid dangerous low blood sugars.

Does cinnamon help treat type 2 diabetes?

Cinnamon has been extensively studied without showing consistent results.

Type 2 Diabetes Complications

What is diabetic neuropathy?

Elevated blood sugars can damage nerves, usually first in the legs and feet. Read more at https://blog.virtahealth.com/diabetic-neuropathy/

What is diabetic retinopathy?

Diabetic retinopathy can develop when a patient living with type 2 diabetes mellitus (T2DM) has high blood sugars that damage the blood vessels in the retina. Read more at https://blog.virtahealth.com/diabetic-neuropathy/

Can I reverse diabetic neuropathy, nephropathy, or retinopathy with a ketogenic diet?

We have many anecdotes of reversal of neuropathy, retinopathy, and nephropathy in people with T2D following a well-formulated ketogenic diet but there are not objective data (i.e. published peer-reviewed studies) to provide evidence that this is true.  Learn more by watching the in this link https://blog.virtahealth.com/reverse-diabetic-neuropathy-nephropathy-retinopathy-keto/

What are diabetic foot problems?

There are many complications (problems) that can happen to the feet when a person is diagnosed with diabetes. These include problems with the nerves, problems with the blood vessels, and problems with healing. Read more at https://blog.virtahealth.com/diabetic-foot/

What is the treatment for diabetic foot problems?

Checking your feet on a daily basis and avoiding injuries to your feet are the best way to prevent diabetic foot problems. Keeping good control of your blood glucose, blood pressure, and cholesterol levels also helps slow the progression of nerve and blood vessel damage that causes diabetic foot problems. It is also best to have your feet checked by your physician or podiatrist (foot doctor) at least once a year

Read more at https://blog.virtahealth.com/treatment-diabetic-foot/

The source of this information is the Virta Health website. Here is the link, please copy and paste it into your address bar

https://blog.virtahealth.com/diabetes-faq/?fbclid=IwAR2moJQwFn_V-SZbYAbxBGoWfnL-cS42Hj2ShZk7wwNWbjKl19wPgkoYzc0

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Diabetes Type-2: The Underlying Causes.

In this video, Dr Hallberg goes over the underlying causes of type 2 diabetes, how to reverse it through nutritional ketosis, and most importantly, what the research says. What follows is the condensed transcript.

Carbohydrate intolerance and insulin resistance.

What does these terms mean?

To understand, let us start with insulin. Insulin is a hormone our fat storage hormone. You can’t store fat without insulin. Insulin is what helps us dispose of blood sugar from our circulation into the cells where it can be used. When we eat insulin rises different amounts depending on what we eat, to help us dispose of blood sugar.

It’s important to understand what the insulin response is to the different macronutrients and what we see is the same thing that happens with blood sugar, which makes sense because if our blood sugar is rising, our insulin is going to need to go up as well to dispose of that blood sugar, pushing it into the cells.

So what we see is that with carbohydrate consumption insulin goes up a lot. Peaks quickly and drops fast. With protein it gets a lot better. Look at what happens when we consume fat – nothing there’s not an insulin response. That’s going to be important as we make our food choices – what actually happens with insulin and blood sugar when we eat.

The first thing that I think we need to start with, is understanding how much sugar is actually in our blood or our circulation at any given time. The average adult has five liters of blood running through their circulation at all times. If you think of a two-liter of soda I mean this is a lot of blood and in that blood their sugar. But actually the amount of sugar is a lot less than most people think.

An average blood sugar – most people realize a good one would be less than a hundred but less than a hundred what?What does that mean in a context that we can wrap our head around? If you do the math on this what that means is five grams of sugar dissolved in five litres of blood. Not much, especially when you realize five grams actually is just a teaspoon. What’s supposed to happen after we eat is when blood sugar starts to rise, insulin rises and helps us dispose of sugar into cells where it can be used. But remember I said that’s what’s supposed to happen in a system that’s functioning normally.

But now let’s get into insulin resistanceand the food choices that we make. Now most of you realize that a soda is not a good food choice. Right. We can all accept that. A can of sugared soda is not gonna be healthy for us. We know it’s gonna cause our blood sugars to rise. Why? It’s full of sugar.

Blog - Oct picture.png

Other carbohydrate food choices that we sometimes think are healthy for us are full of just as much sugar. If we compare a can of soda to a cup of brown rice, the brown rice has more sugar than the can of soda. More. It’s amazing.

Let’s take a look at what happens if we eat a cup of brown rice. You might have thought that was a good choice for two reasons, Number one it’s low fat, number two it’s actually pretty low calorie. A cup of rice only has about 200 calories.

Foods that we think are healthy for us, we’ve been told are healthy for us, if we have insulin resistance they’re still not a good food choice.

So for someone who consumes a cup of brown rice but is insulin resistant, here’s what we found – a cup of brown rice contains 45 grams of carbohydrates. That’s 9 teaspoons of sugar. You remember, in our system there’s one teaspoon. What is our system to do with nine teaspoons rushing in from a supposedly healthy food? What our body does is insulin levels rise and as insulin levels rise it helps push the sugar into the cells, so that our body can keep the 1 teaspoon at a teaspoon.

That’s what’s supposed to happen but in someone who is insulin resistant insulin isn’t doing its job.So as those 45 grams come rushing into our circulation, we’re unable to dispose of them as we should. So our body’s response to that it’s just make more and more insulin.

Our insulin levels, they rise and they rise. We’re carbohydrate intolerant. So we have to be very cautious here and not presume that some of these healthy carbs are actually just that. Because when the carbohydrates are high and we are insulin resistant. They’re gonna cause a problem either way. They haven’t gotten high enough and we can dispose of the sugar for a while. But years, maybe even decades later our system can’t keep up any longer and our blood sugars start to rise. That’s now diabetes.

Let’s talk about carbohydrate tolerance vs. carbohydrate intolerance.Some people have a high carbohydrate tolerance. What does that mean? When they consume foods, specifically carbohydrates their insulin levels will rise, they need to, to dispose of the sugar coming in into the cells. But they don’t need that much insulin because their carbohydrate tolerance is high.

Now, for people who have a low carbohydrate tolerance who are carbohydrate intolerant, if they consume the exact same food, let’s say a cup of brown rice. What’s gonna happen with their insulin levels? They’re gonna go up dramatically, because their body is resistant to the insulin and therefore they need a lot more of it, a lot more insulin, a lot more of our fat storage hormone to dispose of the same amount of carbohydrates. So what we see here two very different things – high carbohydrate tolerance, low carbohydrate tolerance.

Blog - Oct picturexxx.png

With low carbohydrate tolerance this is driven by insulin resistance causing our body to need to make much more insulin, much more fat storage hormone.What does that do? It puts us into a vicious cycle. So for someone who has a low carbohydrate tolerance if they eat carbohydrates over their tolerance, what happens is they need more insulin. So our body releases more insulin and this actually leads to the insulin resistance getting worse.And around and around we go. People get stuck in this, they get stuck in this vicious cycle when they have a low carbohydrate tolerance driven by insulin resistance.

Source: Dr. Hallberg on Carbohydrate Intolerance, Insulin Resistance and Reversing Diabetes. Here is the link https://www.youtube.com/watch?v=ldzaLP8oAHw&t=3s

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Lose Weight with Reduced Hunger and Cravings

If you feel like whenever you count and/or restrict calories your appetite begins a progressive climb the longer you count or restrict your calorie intake, you may be right.

Our bodies have an innate survival mode that kicks in to maintain energy balance when our stored energy reserves (i.e., body fat) are threatened. Obesity and metabolic diseases, like type 2 diabetes (T2D), can upset these natural signals the body uses to regulate appetite and energy balance, making weight loss even more difficult.

In this Post, we will explore the scientific basis behind appetite, the various factors that regulate how we experience hunger and the subsequent effect those signals have to counteract weight loss. We also look at the ways in which a well-formulated ketogenic diet (WFKD) affects appetite and the mechanisms through which this manner of eating can help you lose weight and maintain the weight loss while simultaneously improving your health.

Blog Jul. 19 picture

For more information the Ketogenic diet, please see my Blog Post, How Do I Do the Ketogenic Diet? https://2healthyhabits.wordpress.com/2018/04/13/how-do-i-do-the-ketogenic-diet/

Most individuals who are instructed to eat healthy fats till satisfied on a WFKD can lose substantial amounts of weight by a combination of reduced hunger and cravings and/or better access to body fat stores for fuel.

Weight Loss on a Ketogenic Diet

In Virta’s recently published results they reported an average 12-month weight loss of greater than 12% in patients with T2D, and weight loss continued out to 8 months and was then sustained out to 12 months without weight regain.

Additionally, at week 10, the patients reported less hunger than at the beginning. This was because from day 1 through day 365 these patients were instructed to eat a WFKD to satiety. As a result our patients maintained average blood ketones of 0.6 mM after 10 weeks and 0.4 mM after 12 months. What this means is that these lasting weight loss results were achieved with long-term adherence to a WFKD and without purposeful calorie restriction or the need to resist persistent hunger.

Severely restricting calories or significantly increasing the volume exercise predictably brings on appetite, hunger, and cravings. Therefore, the longer an individual maintains the caloric restriction and the greater the amount of weight loss, the stronger the appetite signals.

Hormones and Hunger

When blood insulin levels are high, glucose (carbs) gets stored as glycogen and fats get stored in adipose tissue, the resulting reduction in glucose and free fatty acids, then stimulates appetite. This leads to the common experience of being hungry 2-3 hours after a high carbohydrate, low fat meal. Other hormones are leptin and ghrelin. Both have specific receptors in the brain that transmit their message – for leptin it is “eat less” and for ghrelin it is “eat more”.

The brain’s response to leptin is inhibited by inflammation, resulting in leptin resistance. Inflammation is dramatically reduced by sustained nutritional ketosis, it appears that the reduction in leptin resistance due to reduced inflammation more than compensates for the lower leptin levels.

On a WFKD the brain perceives a greater satiety response to less leptin.

 Simply put, nutritional ketosis reduces elevated insulin levels and inflammation, which allows the normal signals from excess body fat stores to tell the brain “Eat less!” Therefore, when heavy people eat a WFKD to satiety, they tend to lose quite a bit of weight until the balance of these signals naturally guides them to a stable lower weight.

For many this is probably more than enough science. For the rest of you, what follows are the details and additional references that back up this very complex but important story.

The Science of Appetite: What We Can Learn From Very Low Calorie Diets

A Very Low Calorie Diet (800 per day) is not sustainable for the long-term and individuals often return to a carbohydrate-rich diet that resembles the one that contributed to their metabolic dysfunction. There is often a significant increase in hunger signals. For most individuals there is a good chance they will regain the weight they lost and possibly more.

Individuals with metabolic diseases, such as pre-diabetes and T2D, frequently have not fully resolved their underlying insulin resistance and the glycemic (glucose/sugar blood levels) improvements can also rebound to pre-WFKD levels. These patients would have fared better had they been transitioned from the Very Low Calorie Diet (VLCD) onto a sustainable ketogenic diet that allowed them to sustain nutritional ketosis for metabolic health as seen in the Virta diabetes reversal study which showed progressive weight loss out to 8 months and then weight stability to month 12.

Mechanisms of Appetite Regulation and Leptin Resistance

The reduction in perceived hunger may be due to combination of an effect of ketosis on the activity of appetite-regulating hormones, or ketones acting on the brain directly, or a relationship with the gut microbiota. Studies looking at patients prescribed a VLCD maintained beta-hydroxybutyrate levels of 0.3mM or greater had suppressed ghrelin levels, while those who were not in ketosis had higher ghrelin levels. Thus, nutritional ketosis in a weight loss effort may not only contribute to initial weight loss but may also play an important role in sustainability and weight maintenance.

A pro-inflammatory diet rich in a combination of sugar and saturated fat has been shown to effect chronic energy imbalance and changes in fat mass. Because leptin acts within the hypothalamus, the over-activation of immune cells can impair leptin signaling. For example, C-reactive protein has been shown to actively inhibit leptin’s satiety signal. This multi-dimensional inflammatory response likely begins before obesity and contributes to the development of metabolic dysfunction.

Another proposed mechanism to explain leptin resistance is that elevated blood triglycerides cross the blood brain barrier (BBB) and impair both the transport of leptin across the BBB as well as inhibit receptor function in the brain, thereby promoting leptin resistance. Because it has been repeatedly demonstrated that carbohydrate restriction reduces triglyceride levels, this is an additional explanation for the significantly lower leptin levels observed with ketogenic diets, adding to the anti-inflammatory effects of the diet, which increase leptin sensitivity.

If functioning optimally, leptin also indirectly effects our responses to feeding; which helps us avoid over-eating simply because something tastes good instead of eating for true hunger. Leptin, therefore, may end up being more of a factor in the maintenance of weight loss than in losing weight itself.

Nutritional Ketosis and Appetite

The anti-inflammatory properties of nutritional ketosis can be directly linked to improved satiety giving us both successful weight loss and maintenance.

Consistently following a WFKD promotes improvements in metabolic health that go beyond weight loss and contribute to long-term well-being. Nutritional ketosis can enhance appetite control signals, reduce inflammation and facilitate diet adherence and sustainability. These advantages can go a long way towards supporting your health while not requiring you to suffer through constant hunger and the frustration of roller-coaster weight fluctuations.

This Post has been condensed from the source: The Science of Nutritional Ketosis and Appetite by Brooke Bailey, Ph.D Stephen Phinney, MD, PhD, Jeff Volek, PhD, RD. Please see the original for the Footnotes and Citations for the scientific studies.

https://blog.virtahealth.com/ketosis-appetite-hunger/

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.

I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.

If you wish to contact me by Email, please email lpolstra@bell.net using this form.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

Email: lpolstra@bell.net

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.