The Best Way To Measure Your Ketones
Now that you know keto is the answer, you need to start tracking your progress. Until now, there has not been a convenient and reliable way to check your ketones throughout the day as ketone levels change. Thats why we invented the first and only clinically-backed ketone breath monitor. By simply breathing into our device, you will have a reliable measurement of your current ketone levels in just seconds. No more urine strips, no more pricking your finger just a fast, easy and reliable breath test. You can bring our device with you to the office, take it to the gym you can truly check your ketones anywhere. Unlike previous devices, which were often poorly made, unreliable, and not backed by clinical research our ketone breath monitor is patent-pending deep lung sampling, a requirement for accuracy. This means no other device is legally allowed to use our exclusive technology. Whether you are brand new to keto and want a convenient and reliable way to check your ketone levels, or youre an elite level biohacker Biosense is the perfect way to measure your ketones.
McKeown N.M., Meigs J.B., Liu S., Saltzman E., Wilson P.W.F., Jacques P.F. Carbohydrate nutrition, insulin resistance, and the prevalence of the metabolic syndrome in the Framingham Offspring Cohort. Diabetes Care. 2004 27:538546. doi: 10.2337/diacare.27.2.538.
Atkins R.C. Dr Atkins Diet Revolution: The High Calorie Way to Stay Thin Forever. D. McKay Co. New York, NY, USA: 1972.
Does Keto Work For Weight Loss
Dr. Hollywood says that she did notice weight loss while following the diet, but once she started to reincorporate carbs, she gained the weight back.
Id encourage those following a keto diet to consult his or her primary care doctor or nutritionist for a transition plan to sustain this weight loss and welcome back proteins and carbs, she recommends.
However, Dr. Hollywood warns that it is important to be mindful of these extreme diet programs, like an aggressive carb-conscious keto. The all or nothing phenomenon Ive found is not that practical and not that sustainableand individuals can develop unhealthy relationships with food, she says.
How Does Keto Help With Heart Health
Going through ketosis is a healthy, safe way of losing weight and reducing health issues that can come with it. Losing even a modest amount of weight can help reduce cardiovascular risk from obesity, high blood pressure, and the oxidative stress that leads to inflammation. It can even result in lower LDL cholesterol and higher amounts of good HDL cholesterol. A keto diet can also lower elevated blood sugar linked to artery-damaging inflammation.
Frequently Asked Questions About Keto and Heart Health
Not all keto diets are exactly the same. Some have to be adjusted to account for family history in things like cholesterol and high blood pressure. The best diet is one that helps the individual achieve positive results, and keto dieters can maintain steady weight loss while improving important biomarkers like higher levels of HDL cholesterol.
Don’t Miss: Keto Before And After Women
Is The Keto Diet Good For Your Blood Pressure
Research shows that blood pressure is a crucial indicator of your risk of developing cardiovascular diseases. If left untreated, high blood pressure can really take a toll on your heart and vascular health and make serious complications more prevalent.
Fortunately, diet can be used as an effective tool for reducing blood pressure. Evidence shows that keto may be one of the best approaches for managing high blood pressure. More specifically:
- Studies indicate that low-carb diets are more effective than both higher-carbohydrate diets and a low-fat diet coupled with weight loss medication that also lowers blood pressure.
- One study found that a ketogenic Mediterranean diet high in healthy fats, fish, and vegetables may have an even more substantial impact of blood pressure levels. The blood pressure reduction achieved with this dietary approach was similar to the results achieved in trials on the DASH diet .
If youd like to learn more about blood pressure and the keto diet, check out our article titled Can a Low Carb Diet Lower Blood Pressure?
How Does Keto Help Prevent The Development Of Heart Disease
There are essentially three ways that keto helps fight the development of coronary heart disease. First, it helps to lower inflammation levels throughout the body. Systemic inflammation has been tied to many harmful metabolic conditions, including obesity, diabetes, high blood pressure, and even cognitive decline. By lowering systemic inflammation, keto helps fight the problem of heart disease at its very root. Secondly, keto helps to greatly balance insulin levels, as well as lower overall blood sugar. These two factors being consistently high, are true canaries in the coalmine, as you are far more likely to develop heart disease if you have consistently high blood sugar and insulin. In fact, usually these two conditions lead to diabetes, which itself is tightly correlated with the development of heart disease. Lastly, a ketogenic approach is effective for weight loss, and works directly to combat the risk of further disease progression.
Read Also: Keto Friendly Dinners For Family
Does The Ketogenic Diet Cause Inflammation
Inflammatory markers in the body turn on and off due to myriad factors. The idea that the ketogenic diet causes inflammation to increase is baseless. In fact, research indicates the contrary: high-carbohydrate diet plans are inherently pro-inflammatory .
Furthermore, research indicates that ketone bodies play an important function in lowering inflammatory response by effectively inhibiting inflammasomes . Also consider that bounties of clinical evidence show certain fats, especially omega-3s, are important for controlling the inflammatory response.
This is why eating omega-3-rich foods like fish is great for the heart and battling inflammation. Furthermore, certain food oils are excellent for enhancing cardiac fitness.
For instance, macadamia nut oil has the greatest concentration of monounsaturated fats in any food oil. Research indicates that diet plans rich with macadamia nut oil significantly reduce LDL cholesterol and support the heart by decreasing inflammation.
In short, if youre following the keto diet, youre likely to notice less inflammation.
Keto Vs Triglyceride Levels
In contrast to cholesterol, there is much less controversy surrounding how diet impacts triglyceride levels. In fact, meta-analyses show a strong relationship between carb consumption and blood triglycerides: With every 5% decrease in total fat intake, triglyceride levels are predicted to increase by 6%.
Furthermore, researchers also discovered that with every 1% isoenergetic replacement of carbohydrate with each category of fatty acid , there was a predictable decrease in triglyceride levels. The most significant decrease was found with polyunsaturated fat .
It also didnt matter if the carbohydrate was from table sugar or whole food. Replacing any carbs with the same calorie content from fat led to a decrease in triglyceride levels. Plus, these results may be even better for people with type 2 diabetes a condition that can also be improved by reducing carbohydrate consumption.
For a closer look at the research on triglycerides and what it means for you, check out our article on triglyceride-lowering diets.
You May Like: Is Watermelon Ok On Keto
Is Keto Really Worth It
Research has shown a ketogenic diet can induce rapid weight loss, partly from water loss but also some fat loss. However, the weight loss effect becomes similar to other dietary approaches after one year, according to a 2019 review of low-carb diets. Taking in less energy than you burn will lead to weight loss.
Will The Keto Diet Increase Blood Pressure
Ketone bodies in and of themselves do not elevate blood pressure. High blood pressure can increase due to a wide range of factors, whether its bad dietary/lifestyle options, ethnicity, genetics, tobacco/alcohol intake, and so on.
High blood pressure is most likely to develop from excessive intake of salt and/or low potassium intake. When you eat large amounts of salt, you hold onto more fluid, and high blood pressure can result.
Additionally, being physically inactive and/or obese are significant risks for developing hypertensive blood pressure. In this regard, keto diet plans are actually great for easing high blood pressure as the majority of people find it much easier to remain in a healthy weight range.
Its important to remember that the high fat intake on the keto diet does not always suggest you will experience hypertension. If anything, numerous fat sources are exceptional for lowering high blood pressure as they enhance your cardiac fitness by reducing inflammation.
In truth, data reveals that people who do not have sufficient quantities of omega-3s in their diet plan are most likely to have high blood pressure problems.
Also Check: Keto Chicken Wings Air Fryer
Weight Gain After Keto
Still, the long-term viability of keto isnt clear.
While the short-term results are well-documented, theres little research on whether following a keto diet is a safe or effective way to keep weight off indefinitely.
Based on the literature, keto diets may be associated with some improvements in cardiovascular risk factors such as obesity, and type 2 diabetes, but these effects are usually limited in time, Ryskamp says.
Worse, she adds, many people gain back the pounds after stopping keto.
Research has found that weight, cholesterol and blood pressure fluctuations caused by yo-yo dieting can increase the risk of heart attack or stroke by 40 percent.
Says Ryskamp: The best diet for an individual is one they can achieve the positive results they desire, such as steady, maintainable weight loss and improvement in biomarkers.
How Is Heart Disease Preventable And Reversible
Although there are many genetic factors that determine your risk of heart disease, it is still preventable and can be reversible. This is because the most common cause of heart disease atherosclerosis is created by modifiable factors .
However, dont let the fact that atherosclerosis is the buildup of fatty plaques in your arteries fool you. This doesnt mean that fat clogs your arteries. In fact, fat isnt the problem.
Interestingly enough, atherosclerosis isnt even the problem It is the solution to the immediate problem that is caused by oxidized LDL cholesterol.
Recommended Reading: Substitute For Brown Sugar Keto
Heart Disease: How Keto May Help
Heart disease is a very serious issue. In fact, it is the single biggest cause of death in the world. In the United States, there is no doubt that it is the most common public health problem. The worst part is that in many cases, heart disease can be preventable. Poor diet and poor lifestyle are two of the biggest culprits behind developing heart disease. Both of these areas are something entirely within our own control. A frustrating aspect of heart disease is also unclear research. Even if you are determined enough to find out what to do, to avoid developing heart issues the research is anything but clear.
Some research suggests that high cholesterol, blood sugar, obesity, fat, or inflammation are the root causes of heart disease. Ever since the 1950s, when Ancel Keys falsely popularized the notion that dietary fat was bad Americans have been obsessed with low fat foods. Unfortunately, this has had the opposite effect on heart disease numbers theyve actually skyrocketed since Americans started avoiding dietary fat.
Putting It All Together Can Keto Cause Heart Problems Keto And Heart Disease Risk
The most accessible way to gauge the impact a diet has on heart disease is by seeing how it affects these six risk factors:
- Stress and other psychosocial factors
- Vegetable, fruit, and alcohol intake
If a specific diet is able to improve each one of these factors significantly, then it is reasonable to assume that the diet is a good option for preventing heart disease and reducing the risk of stroke and heart attack.
Does the keto diet stand up to the test? Overall, the current research literature indicates that the keto diet can improve each one of these risk factors for most people. This means that keto can be a heart-healthy option for those looking to reduce heart disease risk.
The only exception seems to be for those who have hypothyroid-related issues, familial hypercholesterolemia, and/or food allergies, food sensitivities, or mental health conditions that dont respond well to the standard keto diet. People who fit into these groups should approach keto dieting with caution and may benefit from other diets that have been proven to reduce heart disease risk.
This brings us to another critical question: What is the best diet for heart disease?
Recommended Reading: List Of Foods For Keto
So What Foods Should I Eat
Some cleaner keto-friendly food options include:
- Nut butters such as peanut, almond and cashew
- Healthy fats from coconut oil, olive oil and avocado oil
- Non-starchy vegetables including broccoli, tomatoes, mushrooms and peppers
Keto-friendly foods that you can eat, but in moderation, include:
- High-fat dairy products including cream cheese and sour cream
Heart Disease What Is It
Heart disease is actually the single biggest cause of death in this country, with over 50% of all fatalities caused by coronary heart disease. This is a staggering and frightening statistic, and it should be alarming to all of us. In a time when we have more advances in medicine than ever before we actually are seeing rates of heart disease rapidly climb. Why is this? For starters, heart disease is not always easily detectable. Heart disease starts with a buildup of plaque, which clogs your arteries. This is problematic because your arteries send nutrients, oxygen and blood to critical parts of your body. This includes your heart.
Recommended Reading: What Can I Eat At Mcdonalds On Keto
What Are The Different Types Of Ketogenic Diets
There are several variations of the keto diet that you can try. Before you try any of these ketogenic diets, make sure to consult a healthcare professional first.
- Standard Ketogenic Diet This type of ketogenic diet involves a very low-carb, moderate-protein, and high-fat diet. Typically, it contains 75% fat, 20% protein, and only 5% of carbs.
- Targeted Ketogenic Diet This diet is almost the same as the targeted ketogenic diet with the exception of eating carbs around your workout times. This means that youre just going to consume food with carbohydrates on the days you exercise.
- High-Protein Ketogenic Diet This type of ketogenic diet includes more protein than the standard keto diet. The ratio is often 60% fat, 35% protein, and 5% carbs.
- Cyclical Ketogenic Diet This diet involves rotating between a strict high-fat, low-carb ketogenic meal plan and higher carb intake.
Among these types of ketogenic diets, the standard ketogenic diet is the most researched and most recommended.
Is Keto Good Or Bad For Heart Health
Robb WolfROBB WOLF
One of the most damaging myths in nutrition is the myth that dietary fat clogs your arteries. Its made a lot of people worry about how the keto diet affects heart health with no scientifically-backed reason.
The myth is absurd. Free fatty acids and triglyceridesthe forms of fat circulating in your bodydont go around jamming up your blood vessels. In fact, weve known for decades that arterial plaques are formed through an inflammatory process involving LDL particles and a bunch of immune factors. Its not fat.
Closely tied to this myth is the myth that saturated fat causes heart disease. At least this myth can be defended, but the defenders lean heavily on observational science from the 1950s. The current science says otherwise.
Even so, the combination of these myths represents a powerful force against high-fat diets like keto. And since heart disease is the number one killer globally, we should take this topic seriously.
For the next few minutes, Ill review the facts about heart disease, the keto diet, and different types of fat. Then you can decide if keto is healthy for your heart.
You May Like: Keto Casserole With Ground Beef
The Negative Effects Of Keto
The studys authors suggest that the negative side effects of a keto diet are attributed to the nutrient quality of the food being consumed. Specifically, the diet promotes a high intake of red meat, processed meat, and saturated fats, which has been linked to increased risk of chronic diseases such as colon cancer and heart disease. At the same time, the keto diet restricts healthy plant-based foods such as fruits, legumes, whole grains, and carbohydrate-rich vegetables.
The foods that are emphasized on a keto diet are the very products that cause colon cancer, heart disease, and Alzheimers disease, said study co-author Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine and an adjunct professor of medicine at George Washington University School of Medicine. New research also shows that these same foods raise the risk for severe COVID-19.
Kd And Blood Pressure
Studies reporting a potential effect of KD on blood pressure are scarce. We could not find studies in animals. In humans, KD are usually associated with a slight but not significant reduction in systolic and/or diastolic blood pressure . Moreover, no change in antihypertensive therapy was observed . Nevertheless, a study described an improvement in both systolic and diastolic blood pressure in obese participants when fed a KD during 48 weeks compared to a low-fat diet plus orlistat . Weight loss was not a confounding factor as weight loss was similar in both arms. Finally, a reduction in systolic blood pressure was found in a study using a KD, but only after 3 months, without change after 1 year of observation .
Overall, there is a clear lack of conclusive data on the potential beneficial effect of KD on arterial blood pressure and further studies are therefore needed.
Read Also: Keto Recipes For Chicken Thighs
Keto And Cholesterol: A Cause Of Concern
Out of all the risk factors for heart disease, the effects that keto has on cholesterol levels attracts the most controversy.
Many doctors, dieticians, and diet researchers will immediately reject any diet that advocates for more fat consumption. To them, the potential for harm is obvious.
More fat means more saturated fat which typically leads to higher LDL cholesterol levels and an increased risk for heart disease. Since the keto diet is one of the most popular high-fat diets, the connection between keto and heart disease is one of the most publicized risks of the diet.
On the other end of the spectrum, low-carb doctors, dieticians, and researchers argue that the rise in cholesterol caused by keto represents an optimization of cholesterol levels. This is based on an abundance of low-carb and keto diet research that has shown:
All in all, this is strong evidence that shows the carbohydrate restriction as emphasized in the ketogenic diet can be a heart-healthy choice.
However, this doesnt mean that the keto is bad for the heart side of the argument is entirely wrong. A small subset of the population may not fare well, from a heart health perspective, when they eat a high-fat, low-carb diet.
More specifically, A high-fat, low-carb diet may not be a healthy option for people with one or more of the following conditions:
- Familial hypercholesterolemia
- Hypothyroid-related issues
- Chronic inflammation and stress that arent responding well to the keto diet