“A little forethought can go a long way,” says Monica Auslander Moreno, MS, RD, LDN, consultant at RSP Nutrition. “In my practice I help clients stay on track with weekly meal prep planning guides or prep survival kits. If you fail to plan, you plan to fail,” she explains. By planning your meals in advance, you're less likely to give into temptation or consume extra calories from hidden oils, sugar, and sodium in many take-out dishes.
Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.
The Mediterranean Diet is a great way for people who are used to doughnuts in the morning to start feeling the difference that eating real food makes. After a while though, you may hit a plateau with weight or maybe you know you’re capable of having more energy or a clearer mind. That’s where these extra little tweaks come in. With a few minor changes, you can adjust the Mediterranean Diet to help you perform at max power.
One thing you’ll find people love about the Mediterranean diet is the allowance of moderate amounts of red wine. “Moderate” means 5 ounces (oz) or less each day for women (one glass) and no more than 10 oz daily for men (two glasses). (1) Above all else, these meals are eaten in the company of friends and family; strong social ties are a cornerstone of healthful lives — and a healthful diet. Here, food is celebrated.
WH Verdict: While it’s unlikely to be popular with those who’ve chosen a plant-based lifestyle for ethical reasons, the principal of eating real, whole food is sound. And combining two ways of eating certainly makes it easier to get enough protein and vital nutrients. But it’s still pretty restrictive, so consult a nutrition professional to make sure you aren’t at risk of nutritional deficiencies.
Many CDEs actually have diabetes…it’s what draws them to choose this career…to help others with diabetes, to share their knowledge. Most already wear an insulin pump and continuous glucose sensors (CGMs) also. When I first became certified on each new pump and CGM, I would wear them (and check my BG 4-6 times per day) for 2-3 weeks, not only to learn the technology really well, but to gain a sense of how my patients must feel having to wear them 24 hours per day. Since, I’ve started a 6 month old baby on a insulin pump and CGM all the way up to a 89 year old…there are no boundaries for people with diabetes!
The ketogenic diet — or the “keto” diet for short — has been around for decades. Most popularly, doctors have assigned the keto diet to help control seizures in people with epilepsy, according to the Epilepsy Foundation. But in recent years, people have begun turning to the diet in hopes of losing weight and, in some cases, better managing type 2 diabetes. Studies show that metabolic processes are altered when people consume a diet high in fat, such as meat, and low in carbohydrates, such as bread and pasta. The body shifts into a natural metabolic state called ketosis, during which it burns fat rather than carbs for energy, according to a February 2014 review published in the International Journal of Environmental Research and Public Health. Although carb intake varies depending on which version of keto is at hand, people following the plan typically limit the intake of carbohydrates to less than 5 percent of their daily calories, notes the Chicago Academy of Nutrition and Dietetics.

A total of 316 individuals from the TypeOneGrit community were included in the study since they met the three eligibility criteria: having type 1 diabetes, taking insulin, and following the Bernstein low carb diet for at least three months.2 The clinical data were gathered using an online survey and confirmed with data obtained from medical charts and feedback from the patients' doctors; parents provided data for the participating child. The participants came from the United States, Canada, Australia, and Europe, of which 57i% were female, 42% were children (under 18 years), and 88% were Caucasian. 2


The basal metabolic rate per gram of body weight is seven times greater in mice than in humans. Organisms with large mass-specific metabolic rates typically show relatively large deviations from "normal" values because of a weak capacity to maintain homeostasis. Mice, which have a higher mass-specific metabolic rate, have a weak capacity to maintain cellular homeostasis; humans have a lower mass-specific metabolic rate, and a strong capacity to maintain cellular homeostasis. Mice are not small people, and "everyone else did it" is not a sound experimental design rationale.
On May 24, 2018, I had a 90-day follow-up appointment with my doctor. When he came to the exam room with my chart he immediately started to fist pump me with praise of congratulations, he was ecstatic. I am now at 233 pounds (106 kg)! I have lost 51 pounds (23 kg) and my girlfriend has lost 25 pounds (11 kg). I went from a 42-inch (107 cm) waist to a 38-inch (96 cm) waist. But, here’s the best part, my A1c came down to 5.7 and all my health markers have improved. He called me his poster child for being on the path to curing my Type 2 diabetes.

The ketogenic diet achieved national media exposure in the US in October 1994, when NBC's Dateline television programme reported the case of Charlie Abrahams, son of Hollywood producer Jim Abrahams. The two-year-old suffered from epilepsy that had remained uncontrolled by mainstream and alternative therapies. Abrahams discovered a reference to the ketogenic diet in an epilepsy guide for parents and brought Charlie to John M. Freeman at Johns Hopkins Hospital, which had continued to offer the therapy. Under the diet, Charlie's epilepsy was rapidly controlled and his developmental progress resumed. This inspired Abrahams to create the Charlie Foundation to promote the diet and fund research.[10] A multicentre prospective study began in 1994, the results were presented to the American Epilepsy Society in 1996 and were published[17] in 1998. There followed an explosion of scientific interest in the diet. In 1997, Abrahams produced a TV movie, ...First Do No Harm, starring Meryl Streep, in which a young boy's intractable epilepsy is successfully treated by the ketogenic diet.[1]
Similar to the CICO diet, the Body Reset has gained popularity via social media, and there isn’t any definitive research that suggests the approach is safe and effective. Celebrity trainer Harley Pasternak created the plan, which is essentially a three-phase liquid diet comprised of smoothies and moderate exercise. While U.S. News notes you may lose weight on the diet, it may be tough to stick with, and isn’t safe for people with diabetes and heart disease. (38)
Oh yes global warming is real and so is global cooling. About 3 years ago it was officially recognized that the earths axis has tilted a 10nth of a degree. the north pole is now pointed more towards the sun than before making the northern hemisphere warmer. It has nothing to do with mankind at all! it’s called natural and is somewhere between the last ice age and the next.
What a great post. I thought i would add about the selection of food you eat on keto and that everyone is different. Some food gives you energy and some doesnt, this varies person to person. I started and quit keto 3 times before i managed to find my balance. The first few times it made be poorly, from the shock of diet change. However, you can wean yourself into the diet which i did the last time when i had the most success.
The following measurements were made every other week: anthropometric and vital sign measurements; urine testing for ketones; and assessment for hypoglycemic episodes and other symptomatic side effects. Weight was measured on a standardized digital scale while the participant was wearing light clothes and shoes were removed. Skinfold thickness was measured at 4 sites – the average of 2 measurements at each site was entered into an equation to calculate percent body fat [12]. Waist circumference was measured at the midpoint between the inferior rib and the iliac crest using an inelastic tape; 2 measurements were averaged in the analysis. Blood pressure and heart rate were measured after the participant had been seated quietly without talking for 3 minutes. Certified laboratory technicians assessed urine ketones from a fresh specimen using the following semi-quantitative scale: none, trace (up to 0.9 mmol/L [5 mg/dL]), small (0.9–6.9 mmol/L [5–40 mg/dL]), moderate (6.9–13.8 mmol/L [40–80 mg/dL]), large80 (13.8–27.5 mmol/L [80–160 mg/dL]), large160 (>27.5 mmol/L [160 mg/dL]). Hypoglycemic episodes and symptomatic side effects were assessed by direct questioning of the participant and by self-administered questionnaires.
The ketogenic diet is a medical nutrition therapy that involves participants from various disciplines. Team members include a registered paediatric dietitian who coordinates the diet programme; a paediatric neurologist who is experienced in offering the ketogenic diet; and a registered nurse who is familiar with childhood epilepsy. Additional help may come from a medical social worker who works with the family and a pharmacist who can advise on the carbohydrate content of medicines. Lastly, the parents and other caregivers must be educated in many aspects of the diet for it to be safely implemented.[5]
Meh. This book is more fad diet than anything else, which I might have judged from the cover, if I was that type of person. When I read that DASH stood for Dietary Approaches to Stop Hypertension I was hopeful, but the reasonably good information could have been delivered more concisely in a pamphlet. Aside from that, Heller actually points out that the previous DASH diet recommendations have basically been recalled; as early as pg. 4 the author says that the earlier DASH plan recommended far mo ...more
3. Diabetes prevention. In a new Annals of Internal Medicine study, 215 type 2 diabetics were asked to follow either a low-fat or a Mediterranean diet. After four years only 44 percent of the Mediterranean group needed diabetes medication -- but 70 percent of the low-fat eaters did. The Med dieters also lost more weight. Other research shows that the diet helps people with pre-diabetes lower their blood sugar enough to avoid developing full-blown type 2 diabetes.
Unlike other weight-loss plans, the DASH Diet Weight-Loss Solution plan does not involve counting calories. Even better? Thanks to the book The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy ($14.24, Amazon), all the hard work has basically been done for you. The plan comes with 28 days of meal plans and more than 45 recipes you can make. Accompanying this plan is the cookbook The Everyday DASH Diet Cookbook: Over 150 Fresh and Delicious Recipes to Speed Weight Loss, Lower Blood Pressure, and Prevent Diabetes ($13.77, Amazon), which is there to give you a helping hand along the way if you're stumped on recipes.
I believe that nature teaches us in wonderful ways about what works. Take the four seasons for example. I’ve adapted a ketogenic way of eating that is a cyclic method. I workout a lot, and a focus of mine is increasing muscle mass and strength. While I wouldn’t be able to maintain and/or increase those two factors with the amount of intense workouts I have, I don’t follow a strict ketogenic “diet”. I go about 3 weeks of being in keto, and then for a couple of days, I eat whatever I want. That means, I can eat cake, cookies, pies, whatever I want, for those two days. I even get to enjoy birthday cake ;). Then after that, I go back to keto. It’s work WONDERS. It’s EXTREMELY maintainable, I’m still loosing weight and achieving my goals. I’ve also been getting better at listening to my body and understanding how certain foods affect my body—which is something we’re not taught. It’s really amazing how we have such intelligent systems that are ALWAYS communicating with us. We just have to understand how to listen to them. Truly. The problem with a lot of our society, is that we are stuck in the high-end of the cyclic, or the feasting mode, and we think it’s normal! Hence the many ailments and medical conditions that keep increasing. The point is, there are many variations of following a ketogenic way of eating, and it DOES require a life-style change. Just like any other recommendation from a dietician or educator.
^ Ketogenic "eggnog" is used during induction and is a drink with the required ketogenic ratio. For example, a 4:1 ratio eggnog would contain 60 g of 36% heavy whipping cream, 25 g pasteurised raw egg, saccharin and vanilla flavour. This contains 245 kcal (1,025 kJ), 4 g protein, 2 g carbohydrate and 24 g fat (24:6 = 4:1).[17] The eggnog may also be cooked to make a custard, or frozen to make ice cream.[36]
Either there are very few participants in the studies, they don’t have an even number of males vs. females, or they don’t last but a few months. One study only looked at 28 people; only 21 completed the study and 20 of these participants were men. On top of this, they were only followed for 16 weeks. Okay, so we see that 20 men can limit their carbohydrates severely for 4 months and lose weight which automatically makes their A1c come down. Great! So, the real question is, how long can these 20 men stay on this diet for the rest of their lives? How long would you like to go without eating any fresh fruit? I’m craving some now, so I’m taking a break to go grab a snack now!
In recent years, the ketogenic diet has been attracting a lot of attention for the management of numerous health conditions, as well as for weight loss. Some controversy still exists about its safety and efficacy, largely stemming from a lack of longitudinal and mechanistic studies, inconsistencies in diet composition in different cohorts, and disagreement in conclusions between research conducted on animal vs. human populations.
With this eating style, you’re looking at a lot of menu planning and preparation. A review published in August 2017 in Nutrients suggests the diet could lead to weight loss, but the Academy of Nutrition and Dietetics warns the plan could also cause certain nutrient deficiencies, such as in calcium and vitamin D. (3,4) And, therefore, according to an article published in the January–February 2016 issue of the Royal Australian College of General Practitioners, anyone at risk for osteoporosis should avoid it. (5)
Blood specimens were obtained at weeks 0, 8, and 16 after the participant had fasted overnight. The following serum tests were performed in the hospital laboratory using standardized methods: complete blood count, chemistry panel, lipid panel, thyroid-stimulating hormone, and uric acid. A non-fasting specimen was also drawn at weeks 4 and 12 to monitor electrolytes and kidney function.
When compared to the calorie-restrict diet, the subjects who underwent the ketogenic diet experienced a reduction three times greater in hemoglobin A1C (1.5% vs. 0.5%). [9] In addition to observing greater improvements in diabetes-related markers, researchers observed a greater reduction in medication usage in subjects that underwent the ketogenic diet treatment. Thus, due to their overall findings, the researchers stated that “Lifestyle modification using low carbohydrate interventions is effective for improving and reversing type 2 diabetes.” [9]
Lele Jaro has been on a ketogenic diet for over two years to help with her type 2 diabetes, and has successfully got off insulin. She’s been documenting her health journey on Instagram with keto-friendly food ideas, keto tips, and workout motivation. She’s lost over 80 pounds on her journey, and inspires others to try keto to improve their health. Connect with her on her YouTube channel or Facebook.
The crazy thing is it is not hard, if it matters. Sure I can see it being hard for someone who does it to lose weight, then when they get closer to their ideal, they want to have treats, etc. Well, for a type one diabetic there’s no end in sight, this is it, and it’s a relatively complication free life (many people reverse their complications when they bring their A1C down to normal) vs. one with inevitable complications. So, perhaps it was too hard for you after a year (you didn’t say, but I assume you are not a type one diabetic), but that is a choice you can make. Not I.
Like peanuts, lentils also contain genistein, but their weight loss powers don’t end there. In one four-week Spanish study, researchers found that eating a calorie-restricted diet that also included four weekly servings of legumes aided weight loss more effectively than an equivalent diet sans the pulses. Those who consumed the legume-rich diet also saw improvements in their “bad” LDL cholesterol levels and systolic blood pressure. Next time you’re cooking something starchy for dinner, consider eating fiber and protein-packed lentils instead.

In its 2016 report “Healthy Eating Guidelines & Weight Loss Advice,” the Public Health Collaboration, a U.K. nonprofit, evaluated evidence on low-carbohydrate, high-fat diets. (The Keto diet falls under the LCHF umbrella.) Among 53 randomized clinical trials comparing LCHF diets to calorie-counting, low-fat diets, a majority of studies showed greater weight loss for the Keto-type diets, along with more beneficial health outcomes. The collaboration recommends weight-loss guidelines that include a low-carbohydrate, high-fat diet of real (rather than processed) foods as an acceptable, effective and safe approach.

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