Blood Sugar

Macros on A Keto Diet- Should You Track?

by Deanna Mutzel, DC




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Related Recipe: Low-Carb Coconut Bark

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04:28 Resting Metabolic Rate: Meal plans based upon resting metabolic rate may not be a good idea. Being insulin resistant and overweight increases your resting metabolic rate. The more you weigh, the more your resting metabolic rate increases.

06:44 The Calorie: Your body senses incoming glucose, carbs, fiber, protein and fat. The calorie is a theoretical energy yield from food. It assumes that you absorb 100% of your food. To your body, it is not a thing.

07:22 Imbalances in Gut Bacteria: Overweight people tend to have gut bacteria that are efficient at extracting calories/energy from the food they eat, converting dietary energy into short chain fatty acids that trigger the enlargement of fat cells.

10:03 Do a Calorie Experiment: Eat only 700 calories per day and eat only Twinkies. Will you lose weight on that diet? The food alters your gut hormones, your gut microbiome and your hormones.

10:51 Calorie Restriction Model: An insulin spike tells your body, brain, fat cells, and other tissues to build and not burn.

13:30 Issues Losing Weight While Keto-Adapted: Are you tracking your ketones? Is there a rise in ketones?

16:13 You Don’t Need to Eat a Lot of Fat: The prerequisite to becoming ketotic is low insulin. A lower carbohydrate, moderate protein and moderate fat is keto. When you have too much fat and gut health is not optimal, enabling you to absorb pro-inflammatory bacterial particles, which can cause you to be insulin resistant, preventing you from getting into a ketogenic/fat burning state.

18:41 Fat Adaptation Process can take Months: Going full keto, rather than low carb, takes a great deal of commitment.

20:25 Calories Don’t Matter as much on a Ketogenic Style Diet: As long as your insulin is low, the fat that you are burning builds up acetyl-coA pool.  The acetyl-coA is packaged by the liver into acetoacetate or beta hydroxybutyrate. Beta hydroxybutyrate, which circulates throughout the body, crosses the blood/brain barrier and fuels your brain. Acetone release causes stinky keto breath. If you are eating excess calories, they are released as acetone in your urine or your breath. Keep insulin low.

22:28 A Low Endotoxin Ketogenic Diet: A microbiome-friendly ketogenic diet is high in phytonutrients, high fiber, high color, low endotoxin meats, low endotoxin fats and high good fats. Animal proteins that are high in fats cause you to absorb endotoxin.

26:49 Women and Carb Cycling: Having a day when you are bringing in more calories than you are burning, increases your resting metabolic rate.

29:28 Journal Your Macros: Write down the foods that you eat, the time of day that you eat them, and how you feel after. Get a baseline. It will help you be more cognizant. Tweak as needed. Try carbing up on days when you are very active. Be mindful of your hunger, your energy level and cravings as indicators.

30:29 Periodic Refeeds: Carb refeeds are great. Periodically cause imbalances in your exercise and your feeding schedules. Trust your intuition.

31:06 Farmed Salmon: Atlantic farmed salmon escaped into the Puget Sound near Mike’s home in the Seattle area. Farmed fish are genetically modified and eat foods that are high in PCBs, endocrine disrupting chemicals that alter our hormones and our ability to be insulin sensitive.

32:38 Enhancing Gut Bacteria: Focus on color to increase bacterial diversity. Antioxidants are polyphenols. They have a complex molecular structure, which certain beneficial gut bacteria consume.  Focus on fiber. Chew your food. Part of having a healthy microbiome is a healthy intestinal milieu.

35:19 Lack of Hunger on Keto: This can happen with a ketogenic diet. One way to increase appetite is to increase exercise. If you don’t have the energy, you may have reduced your food intake too low. Throw in a cheat day or carb refeed into your schedule.

36:18 Crank Up Your Steps per Day: Move throughout the day. Track it. To kick start fat loss and increase your resting metabolic rate, you should be getting 15,000 to 20,000 steps per day. Work up to it.


Episodes Discussed Herein:

Intermittent Fasting for Weight Loss w/ Jason Fung, MD

Gut Health & Bacterial Diversity on a Ketogenic Diet w/ Tommy Wood, MD, PhD

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