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Blood triglycerides

How does a high fat, ketogenic diet affect your muscles?

Posted by on 9:00 am Blood triglycerides, Body fat, Body mass index, Diet, Eating, Exercise, Fat, General Health, Get in shape, Health Risk, Muscles, Sports performance, The Learn to Eat Plan, Weight loss | 0 comments

ketogenic diet

 

How does a high fat, ketogenic diet affect your muscles?

 

There is a lot of promotion and talk about the benefits of restricting carbohydrate intake and eating a high fat, ketogenic diet.

When you read things like that, always ask, where is the evidence? Is there any science supporting the claims?

There is agreement on that more lean muscle mass and a lower body fat percentage are beneficial. This is true for everybody, but especially athletes.

Before you go on a high-fat diet, you want to know how a regime like that will affect your lean muscle mass.

The following research included 42 healthy individuals that followed a ketogenic diet for 6 weeks consisting of the same calorie intake as their regular diet (Urbain P, et.al., 2017).

They were tested for several things at the start of the study and after 6 weeks.

 

 

VO2peak and peak power decreased after the ketogenic diet.

The participants lost equal amounts of fat and fat-free mass, which means they lost some muscle mass.

Total cholesterol and LDL-cholesterol increased significantly, LDL by 10.7% which is quite a lot, especially since LDL is a major risk factor for cardiovascular disease.

Glucose, insulin, and IGF-1 (a growth factor) dropped significantly by 3.0, 22.2 and 20.2%.

Another non-significant change was also seen.

 

ketogenic diet 2

 

Similar results were found when seventeen overweight or obese men were admitted to metabolic wards where they consumed a high-carbohydrate baseline diet for 4 weeks followed by 4 weeks of a ketogenic diet (Hall KD, et.al., 2016).

 

Body fat loss slowed during the ketogenic diet and coincided with increased protein utilization and loss of fat-free mass. These participants also lost muscle mass, and this study was done under very strict control.

 

Apparently a high-fat diet is not producing the amazing results some would want you to believe.

 

References

 

Hall KD, Chen KY, Guo J, Lam YY, Leibel RL, Mayer LE, Reitman ML, Rosenbaum M, Smith SR, Walsh BT, Ravussin E. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016 Aug;104(2):324-33.

 

Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz H.Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults.Nutr Metab (Lond). 2017 Feb 20;14:17

Learn to eat program

  • How and why different foods affect you
  • How to put together meals that will produce the results you’re looking for
  • How to lose weight effortlessly by eating the foods your body needs
  • How to gain muscle and improve sports performance.
  • How to reduce inflammation and pain
  • How to stabilize your moods so you feel happier
  • How to lower cholesterol and triglycerides

Is there an effective way to lower blood pressure without medications?

Posted by on 12:13 pm Anti-aging, Blood Pressure, Blood triglycerides, Flaxseeds, Health Risk | 0 comments

 

It is very common–even if it is not necessary–to see that the blood pressure is increasing with age.   With medications, blood pressure usually comes down, but it may still not be as low as we would like it to be. Blood pressure medications also comes with side effects.

What else can we do?

A low glycemic index high nutrient diet and regular exercise would make a big difference, but there is also something else you can do which has shown to reduce blood pressure as effectively as medication for those with high blood pressure. It is also simple to implement.

This is the research.

The study examined the effects of daily ingestion of flax seeds on systolic and diastolic blood pressure (Rodriguez-Leyva D, et.al., 2013).  It was a double-blinded, placebo-controlled, randomized trial, 110 patients ingested a variety of foods that contained 30 g of milled flax seed or a placebo each day for 6 month.

After 6 months the systolic blood pressure was 10 mm Hg lower and the diastolic pressure was 7 mm Hg lower in the flax seed group compared to the placebo group.

For the participants that had a systolic blood pressure of 140 mm Hg or higher, it was an even better response with a reduction of 15 mm Hg for systolic pressure and 7 mm Hg reduction for diastolic pressure for those who ingested the flax seeds.

You can buy organic raw flax seeds and grind them in a coffee grinder for 10-15 seconds.

Either add them to different foods, or just put them in a glass, add some water and drink it down. It’s as easy as that.

Reference

Rodriguez-Leyva D, Weighell W, Edel AL, LaVallee R, Dibrov E, Pinneker R, Maddaford TG, Ramjiawan B, Aliani M, Guzman R, Pierce GN.Potent antihypertensive action of dietary flaxseed in hypertensive patients.Hypertension. 2013 Dec;62(6):1081-9.

 

 

 

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Higher intake of this important mineral shows reduced risk for metabolic syndrome.

Posted by on 11:47 am Blood Pressure, Blood triglycerides, BMJ Formula, Cholesterol, Insulin resistance, Supplements | 0 comments

magnesium buttonPeople with metabolic syndrome have a cluster of symptoms. They are usually insulin resistant, they usually have high blood pressure and also high cholesterol and triglycerides.
The reviewed research included a total of 24,473 individuals and 6,311 cases of metabolic syndrome(Dibaba DT et al. 2014). The participants with the highest dietary intake of Magnesium were compared with the ones with the lowest intake.

The results showed that for every 100 mg per day increment in magnesium intake the overall risk of having metabolic syndrome was lowered by 17 percent.

Magnesium is a very important mineral, but all minerals should be taken together with other minerals since they affect each other. For example, magnesium regulates intra and extra cellular calcium levels, and if you only take zinc, you will lose copper.

The most common form of magnesium is magnesium oxide which is very poorly absorbed and irritates the gastrointestinal tract.

Magnesium in the form of an amino acid chelate does not have that effect and is also much better absorbed and is a better choice.

 Dibaba DT, Xun P, Fly AD, Yokota K, He K. Dietary magnesium intake and risk of metabolic syndrome: a meta-analysis. Diabet Med. 2014 Nov;31(11):1301-9. doi: 10.1111/dme.12537.

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Strokes linked to increased nonfasting triglycerides

Posted by on 3:19 pm Blood triglycerides, Fat, Nonfasting triglycerides, Stroke | 1 comment

Non-fasting triglycerides mean the fat that is transported by your blood throughout the day.

It has been common practice for many years to test the fasting level of triglycerides together with cholesterol. It is less common however to test the triglyceride levels during the day when we have been eating because the triglycerides in the blood will be affected by what we eat. For that reason it would be difficult to compare one test to another unless we ate exactly the same food and had the blood drawn at the same time of the day. That of course is not practical so it is done by fasting. That does not mean that the triglycerides we transport in the blood during the day after we eat is not important. A recently published study showed us how important it is. This study involved 13,956 individuals and investigated the risk of ischemic stroke and the connection to non-fasting triglyceride levels (Freiberg JJ, et al, 2008).

The interesting results showed that as the non-fasting triglycerides went up, so did the risk for stroke.

Why would triglyceride levels be high during the day? Fat and sugar might be the culprit. Both insulin resistance and fatty foods can raise blood triglycerides. If you were to measure the triglyceride levels after eating french fries and a sweet milk shake you would be surprised how high it would be.

What can you do to decrease the blood triglyceride levels during the day? Cut down on high glycemic index foods, sweets and bad fats like saturated and trans fats, and don’t forget to exercise.

 

References:

Freiberg JJ, et al. Nonfasting triglycerides and risk of ischemic stroke in the general population. JAMA. 2008 Nov 12;300(18):2142-52.