Tag: Keto

Mediterranean-Keto Effects on Cognition

Mediterranean-Keto Diet’s Surprising Effect On Cognitive Function

Kristine Arbolario

https://www.msn.com/en-us/health/nutrition/mediterranean-keto-diets-surprising-effect-on-cognitive-function/ar-AAGTsQI?ocid=spartanntp

A study initiated by the researchers from Wake Forest School of Medicine found a number of distinct gut microbiome in participants with mild cognitive impairment (MCI) and its bacterial resemblance with the markers of Alzheimer’s disease.

a bowl of food on a table: Keto diet for beginners

© Twitter Keto diet for beginners

The scientists delved further by studying 17 adults, where 11 of the participants are diagnosed with MCI and six with normal cognition. They randomly appointed the subjects with a diet to observe in a span of six weeks – either the Mediterranean-ketogenic diet or the diet low in fat, high in carbohydrate.

The two groups would then switch diets after the given period for another six weeks.

The study aimed to show whether a Mediterranean-ketogenic diet could change the gut microbiome in order to increase cognitive function and lessen the Alzheimer’s markers.

After 12 weeks, they found that the Mediterranean-ketogenic diet really caused changes in the gut microbiome tied with a decreased level of markers of Alzheimer’s within both groups of adults.

Moreover, not only did the diet benefited the group of people diagnosed with MCI, but it also lessened Alzheimer’s markers in the study group with normal cognition.

In a news release, Hariom Yadav, PhD, co-author of the study, said that their findings supply important information that interventional and clinical studies in the future can refer to.

“Determining the specific role these gut microbiome signatures have in the progression of Alzheimer’s disease could lead to novel nutritional and therapeutic approaches that would be effective against the disease,” Yadav said.

The combination of the Mediterranean and keto diets seem to greatly influence an individual’s cognitive function as well as reduce the risk of having Alzheimer’s as the study showed.

Food sources of the newly found meal plan that could alter the microbiomes in your gut and improve your cognition include seafoods, poultry and eggs, olive oil, leafy greens, avocados, tomatoes and common Mediterranean flavorings such as paprika, cumin, cinnamon, oregano, etc.

You can also eat nuts and seeds, high-fat dairies, low-carb fruits like berries and red meat but only in moderation, and limit intake of common keto food sources to help lower LDL cholesterol, such as coconut oil, butter, heavy cream and fatty cuts of red meat.

If possible, avoid foods such as grains, legumes, sugar, tubers and some fruits like apples, bananas and oranges.

Thank you for reading 🙂

Keto Help List

Here are some good tips to help you if you’re just getting started. Hope it helps:)!

Keep it simple. Download Carb manager app and don’t forget to take your electrolytes! and don’t waste your money to buy keto pills!

No fruit, unless it’s berries in moderation

No wheat

No sugar

No grains

No pasta

No potatoes

No rice

No beans

No starches

No milk as it’s loaded with sugar. ( unsweetened almond milk is recommended.)

Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok!

Vegetables that should be avoided are :

Sweet potatoes

Corn

Peas

Potatoes

Carrots – can be used in moderation, just don’t go over board.

They are full of starches and not recommended.

Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto.

Do not forget your electrolytes, they are needed daily.

A good form of electrolytes is:

Pickle juice

Pink Himalayan salt added to your food

Strict keto – counts all macros, does not eat processed foods.

Dirty keto – doesn’t track all macros, still eats processed foods, as long as they are on plan

Macros are a break down of the calories you intake for the day. Which should be :

5% carbs

20% protein

75% fat

Carbs are a limit – try not to go over your carb limit.

Fat is a lever – you don’t have to meet your fat macro, it’s simply there to help you get full.

Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.

Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick.

Hope this helps. 😊

A Keto Helper: The FREE 28 Day Meal Plan With Recipes,Macros & Shopping List

https://www.guideforketodiet.com/2018/11/a-keto-helper-free-28-day-meal-plan.html

Thank you for reading 🙂

Keto Rash

Keto Rash Is the Latest Side Effect of the Low-Carb Diet—Here’s How to Treat It

On the keto diet? Experts explain how to keep your skin from breaking out. By Samantha Lauriello/HEALTH.COM

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GETTY IMAGES

When it comes to the keto diet, you either love it or you hate it. But even the biggest keto devotees admit that the high-fat, low-carb plan can have some unwanted side effects (think stinky breath, diarrhea, and flu-like symptoms).

Lately, we’ve been hearing about a new side effect to add to the diet’s rap sheet, and it’s called keto rash. Here’s everything we know about this red, itchy body rash some keto followers wind up with, including the main symptoms and most effective treatments.

Keto rash symptoms

Keto rash, officially known as prurigo pigmentosa, is a rare form of dermatitis, or skin inflammation. It appears as raised, red, itchy bumps on the skin that take on a web-like appearance. The rash may resemble contact dermatitis, or an allergic reaction, but it can be distinguished by the brownish discoloration of the skin that remains after the inflammation subsides. Keto rash can show up anywhere on the body, but it’s more common on the chest, back, and neck.

What about the keto diet causes it?

Experts aren’t sure, but there are a few theories. “Because the keto diet is 75% to 90% fat, people may be eating large quantities of common allergens, including dairy, eggs, and seafood,” Cynthia Sass, RD, Health contributing nutrition editor, tells Health. “These foods can also be triggers of food sensitivities, which are non-allergic reactions that cause the immune system to release inflammatory compounds which in turn lead to reactions, including skin inflammation and joint pain.”

Another possible cause, according to Sass, is that the diet’s lack of fiber and plant-based foods alters gut bacteria in a way that increases the production of inflammatory compounds. “A high intake of red meat, another common pattern in a keto diet, can do the same,” she adds. Yet another theory has it that the keto diet exposes the body to a larger chemical load, thanks to the emphasis it places on meat and dairy.

“In my opinion, keto rash is a sign that your body is not responding well to the keto diet,” she says.

How to treat keto rash

In many cases, keto rash can be eased by adding carbs back into your diet. But if you’re not ready to give up on keto, Sass advises that you “prioritize plant-based monounsaturated fats, like extra virgin olive oil and avocado, over cream and butter.” She also suggests eating at least five cups of veggies per day, adding back a few servings of fresh fruit, limiting or eliminating red meat, and consuming small portions of nutrient- and fiber-rich whole carbs, such as lentils, quinoa, potatoes, and oats.

Debra Jaliman, MD, New York City-based dermatologist, tells Health that reintroducing foods like fruits and veggies to your diet will also provide your body with essential vitamins your skin may have been missing while on keto. “The best diet for the skin is one that’s varied with antioxidants,” Dr. Jaliman says. She also recommends eating a moderate amount of healthy omega fats, which can be found in foods like salmon, flaxseeds, and soybeans.

If your keto rash doesn’t go away by making these tweaks to your diet, speak with your doctor. Some antibiotics, such as minocycline and doxycycline, can treat prurigo pigmentosa. Your doctor can also help you get to the bottom of what caused the rash in the first place and made it noticeable when you started keto.

Thank you for reading 🙂

KetoCrotch~ Is it a real thing?

‘Keto crotch’ may be a side effect of the diet. Here’s what you need to know.

Rachel Murphy Mar. 26, 2019, 3:50 PM

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The low-carb, high-fat diet, for some, has apparently lead to “keto crotch.”
  • People on the keto diet,a diet based around eating low-carb, high-fat foods with moderate amounts of protein, are apparently experiencing what they call “keto crotch.”
  • This may be because drastic dietary changes can cause a pH imbalance in the vagina, according to Lisa De Fazio, a registered dietitian nutritionist.
  • A pH imbalance can cause “bad” bacteria to grow, causing problems like irritation and odors in the vaginal area.

The keto diet is having a moment right now. Originally developed to treat epilepsy patients who were not responsive to traditional medicine, the trending, low-carb diet aims to put the body into ketosis, a state in which it burns fat, not carbs.

The keto diet isn’t without side effects, though. According to Lisa De Fazio, a registered dietitian nutritionist, the keto diet can put followers at risk for kidney problems, dehydration, the “keto flu,” and more. That’s not all, though. Some Reddit users are talking about one strange side effect known as “keto crotch.”

Keto crotch refers to a change in vaginal odor

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A high-fat diet can change a person’s vaginal pH levels.

Since the keto diet calls for a mix of high-fat, low-carb foods with moderate proteins, it can be an adjustment for your body to get used to — and it may cause some funky side effects like a change in your vaginal odor. 

Though there is no research done on the topic, the medical phenomenon may happen when you drastically change your diet by incorporating large amounts of certain macronutrients like fat and protein, according to De Fazio. 

“Foods change the pH of the body. When this happens, the body will emit certain odors,” De Fazio told INSIDER. “The keto diet [may] change your vaginal pH, which alters your vaginal odor — and it may not smell like roses.” 

So, why does all of this matter? Well, a pH imbalance can bring upon “bad” bacteria growth.

Additionally, De Fazio said people with a pH imbalance can develop irritation, odor, and infections such as bacterial vaginosis— the most common vaginal infection for menstruating people.

To better understand keto crotch, it’s important to know how pH works

First of all, pH stands for potential of Hydrogen. It uses a number scale of zero to 14 to measure the amount of acid or alkaline of a substance.

According to De Fazio, a pH of less than seven is considered acidic and a pH of more than seven is basic. 

“The pH-balance is an important factor in maintaining vaginal health,” she said. “A high-fat diet, particularly saturated fat like on the keto diet, increases vaginal pH, and therefore increasing the risk of bacterial vaginosis.”

A vagina should have a pH level between per De Fazio. This means that it is moderately acidic. De Fazio, however, is quick to point out that what constitutes a normal pH level can vary slightly based on your stage of life.

“During your reproductive years, ages 15 to 49, your vaginal pH should be below or equal to . But, before menstruation and after menopause, a healthy pH tends to be higher than ,” said De Fazio. “An acidic vaginal environment is protective. It creates a barrier that prevents unhealthy bacteria and yeast from multiplying too quickly and causing infection.”

A high vaginal pH level may lead to keto crotch

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A high vaginal pH level might lead to a “fishy” smell.

A high vaginal pH level — above 4.5 — provides the perfect environment for unhealthy bacteria to grow. It also puts you at risk for certain infections, according to De Fazio. Luckily, keto crotch can be treated and it may even go away on its own, she said. 

“It may go away, otherwise you should see your OB/GYN for treatment,” said De Fazio. “Your doctor may advise you to go back to a balanced diet. Any extreme changes to the body or pH is not a good idea.” 

Thank you for reading 🙂

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