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Everything KETO

A little background:

  • "During metabolic stress conditions, such as exercise, fasting, and severe acute illness, hepatic ketone body formation (ketogenesis) is stimulated by high levels of glucagon and free fatty acids (FFAs) and low levels of insulin in the portal bed; under such conditions, concentrations of the major ketone body, 3‐OHB, may rise from close to zero to above 5 mmol/L and ketone bodies become an important fuel source. Since most tissues extract ketone bodies in proportion to their delivery,3 hyperketonemia results in a glycolysis‐independent pool of acetyl‐CoA and ultimately energy in the form of ATP. Oxidation of ketone bodies yields more ATP per mole of oxygen consumed than does glucose,4 and ketone body oxidation does not result in uncoupling in the mitochondrial membrane, which is a byproduct of FFA oxidation.5, 6 Ketone bodies may therefore spare hypoxic tissue. As potential results, ketone bodies are neuroprotective,7 improve cognitive performance in patients with cognitive impairment,8 and may ameliorate the effects of acute brain injury and ischemic damage.' 
  • "it is of interest that ketone bodies have been demonstrated to (1) inhibit myocardial FFA oxidation in pigs,11 (2) inhibit oxidative stress in cell cultures,12 and (3) shift the failing heart in murine models and in humans to ketone body utilization and downregulate enzymes related to fatty acid oxidation"
  • "it is of interest that insulin resistance and type 2 diabetes are characterized by a 2‐ to 3‐fold increase in cardiovascular mortality together with endothelial dysfunction and coronary microvascular dysfunction with impaired vasodilatory reserve.17, 18 These defects are associated with increased oxidative stress19 and it has been shown that 3‐OHB suppresses oxidative stress in mice12 and increases local cerebral and renal blood flow in humans.20, 21"
    • http://jaha.ahajournals.org/content/6/3/e005066


Good Resources 

Keto beginner guide. Good tips and general info. Recipes 


You in Ketosis? 

  • Measuring it.. 
    • Ketone Pee strips
      • Not the most accurate, but the cheapest 
      • https://www.amazon.com/Ketone-Test-Strips-Urinalysis-Accurate/dp/B014TBP7HQ/ref=as_li_ss_tl?ie=UTF8&qid=1444585794&sr=8-7&keywords=ketone+urine+strips&linkCode=sl1&tag=wwwexodushcco-20&linkId=46458ea6b49961141f82bbaaf46ed93f
    • Blood glucose and ketone meter 
      • Ideal, more expensive, but more accurate. 
      • https://www.amazon.com/Precision-Blood-Glucose-Monitoring-System/dp/B000N64MZA/ref=as_li_ss_tl?ie=UTF8&qid=1484858561&sr=8-1&keywords=precision%2Bglucose%2Bketone%2Bmonitoring%2Bsystem&th=1&linkCode=sl1&tag=wwwexodushcco-20&linkId=d8f34f77ee9e1ee90b9a943db2459881
      • Ketone strips: https://www.amazon.com/Precision-Xtra-Blood-Ketone-Strips/dp/B00XIBK8HS/ref=as_li_ss_tl?ie=UTF8&qid=1444584523&sr=8-3&keywords=precision%2Bxtra%2Bketone%2Bmeter&linkCode=sl1&tag=wwwexodushcco-20&linkId=eeeed84a9b6cd1f3cb125f65ba84977e&th=1

From Ben Greenfield. 
  • Info on getting into Ketosis, along with other resources 
    • https://bengreenfieldfitness.com/2015/12/how-to-get-into-ketosis/
    • Scroll down to see the 'standard' advice, that is absolutely ridiculous 


. 2020 Dec;34(12):3463-3474.
 doi: 10.1519/JSC.0000000000001935.

Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Men


Twenty-five college-aged men were divided into a KD or traditional WD from weeks 1 to 10, with a reintroduction of carbohydrates from weeks 10 to 11, while participating in a resistance training program. Body composition, strength, power, and blood lipid profiles were determined at weeks 0, 10, and 11. A comprehensive metabolic panel and testosterone levels were also measured at weeks 0 and 11. Lean body mass (LBM) increased in both the KD and WD groups (2.4% and 4.4%, p < 0.01) at week 10. However, only the KD group showed an increase in LBM between weeks 10 and 11 (4.8%, p < 0.0001). Finally, fat mass decreased in both the KD (-2.2 ± 1.2 kg) and WD groups (-1.5 ± 1.6 kg). Strength and power increased to the same extent in the WD and KD conditions from weeks 1 to 11. No changes in any serum lipid measures occurred from weeks 1 to 10; however, a rapid reintroduction of carbohydrate from weeks 10 to 11 raised plasma triglyceride levels in the KD group. Total testosterone increased significantly from weeks 0 to 11 in the KD diet (118 ng·dl) as compared to the WD (-36 ng·dl) from pre to post while insulin did not change. The KD can be used in combination with resistance training to cause favorable changes in body composition, performance, and hormonal profiles in resistance-trained men.




Interest in the Ketogenic Diet Grows for Weight Loss and Type 2 Diabetes

https://jamanetwork.com/journals/jama/fullarticle/2669724

Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/verylowcarbohydrate-ketogenic-diet-v-lowfat-diet-for-longterm-weight-loss-a-metaanalysis-of-randomised-controlled-trials/6FD9F975BAFF1D46F84C8BA9CE860783

  • Meta-analysis of 13 studies
  • "Abstract
    The role of very-low-carbohydrate ketogenic diets (VLCKD) in the long-term management of obesity is not well established. The present meta-analysis aimed to investigate whether individuals assigned to a VLCKD (i.e. a diet with no more than 50 g carbohydrates/d) achieve better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet (LFD; i.e. a restricted-energy diet with less than 30 % of energy from fat). Through August 2012, MEDLINE, CENTRAL, ScienceDirect, Scopus, LILACS, SciELO, ClinicalTrials.gov and grey literature databases were searched, using no date or language restrictions, for randomised controlled trials that assigned adults to a VLCKD or a LFD, with 12 months or more of follow-up. The primary outcome was body weight. The secondary outcomes were TAG, HDL-cholesterol (HDL-C), LDL-cholesterol (LDL-C), systolic and diastolic blood pressure, glucose, insulin, HbA1c and C-reactive protein levels. A total of thirteen studies met the inclusion/exclusion criteria. In the overall analysis, five outcomes revealed significant results. Individuals assigned to a VLCKD showed decreased body weight (weighted mean difference − 0·91 (95 % CI − 1·65, − 0·17) kg, 1415 patients), TAG (weighted mean difference − 0·18 (95 % CI − 0·27, − 0·08) mmol/l, 1258 patients) and diastolic blood pressure (weighted mean difference − 1·43 (95 % CI − 2·49, − 0·37) mmHg, 1298 patients) while increased HDL-C (weighted mean difference 0·09 (95 % CI 0·06, 0·12) mmol/l, 1257 patients) and LDL-C (weighted mean difference 0·12 (95 % CI 0·04, 0·2) mmol/l, 1255 patients). Individuals assigned to a VLCKD achieve a greater weight loss than those assigned to a LFD in the long term; hence, a VLCKD may be an alternative tool against obesity.'









Athletic Performance

Novel Ketone Drink May Boost Athletic Performance



Dietary intake is independently associated with the maximal capacity for fat oxidation during exercise1,2

http://ajcn.nutrition.org/content/early/2017/03/01/ajcn.116.133520.abstract


A short-term, high-fat diet up-regulates lipid metabolism and gene expression in human skeletal muscle1,2,3

  • http://ajcn.nutrition.org/content/77/2/313.long


https://authoritynutrition.com/what-is-ketosis/

https://authoritynutrition.com/10-benefits-of-low-carb-ketogenic-diets/

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

https://authoritynutrition.com/insulin-and-insulin-resistance/

Keto 101
https://authoritynutrition.com/ketogenic-diet-101/


Front. Psychol., 02 February 2015 | https://doi.org/10.3389/fpsyg.2015.00027

Ketosis, ketogenic diet and food intake control: a complex relationship

https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00027/full
  • "Though the hunger-reduction phenomenon reported during ketogenic diets is well-known, the underlying molecular and cellular mechanisms remain uncertain. Ketosis has been demonstrated to exert an anorexigenic effect via cholecystokinin (CCK) release while reducing orexigenic signals e.g., via ghrelin. However, ketone bodies (KB) seem to be able to increase food intake through AMP-activated protein kinase (AMPK) phosphorylation, gamma-aminobutyric acid (GABA) and the release and production of adiponectin. The aim of this review is to provide a summary of our current knowledge of the effects of ketogenic diet (KD) on food control in an effort to unify the apparently contradictory data into a coherent picture."


Improving Insulin resistance


Effect of a Low-Carbohydrate Diet on Appetite, Blood Glucose Levels, and Insulin Resistance in Obese Patients with Type 2 Diabetes

A Randomized Trial of a Low-Carbohydrate Diet vs Orlistat Plus a Low-Fat Diet for Weight Loss


https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/415539






 2017 Jan;102:203-216. doi: 10.1016/j.freeradbiomed.2016.11.045. Epub 2016 Nov 29.

Adaptive responses of neuronal mitochondria to bioenergetic challenges: Roles in neuroplasticity and disease resistance.

"An important concept in neurobiology is "neurons that fire together, wire together" which means that the formation and maintenance of synapses is promoted by activation of those synapses. Very similar to the effects of the stress of exercise on muscle cells, emerging findings suggest that neurons respond to activity by activating signaling pathways (e.g., Ca2+, CREB, PGC-1α, NF-κB) that stimulate mitochondrial biogenesis and cellular stress resistance. These pathways are also activated by aerobic exercise and food deprivation, two bioenergetic challenges of fundamental importance in the evolution of the brains of all mammals, including humans. The metabolic 'switch' in fuel source from liver glycogen store-derived glucose to adipose cell-derived fatty acids and their ketone metabolites during fasting and sustained exercise, appears to be a pivotal trigger of both brain-intrinsic and peripheral organ-derived signals that enhance learning and memory and underlying synaptic plasticity and neurogenesis. Brain-intrinsic extracellular signals include the excitatory neurotransmitter glutamate and the neurotrophic factor BDNF, and peripheral signals may include the liver-derived ketone 3-hydroxybutyrate and the muscle cell-derived protein irisin. Emerging findings suggest that fasting, exercise and an intellectually challenging lifestyle can protect neurons against the dysfunction and degeneration that they would otherwise suffer in acute brain injuries (stroke and head trauma) and neurodegenerative disorders including Alzheimer's, Parkinson's and Huntington's disease. Among the prominent intracellular responses of neurons to these bioenergetic challenges are up-regulation of antioxidant defenses, autophagy/mitophagy and DNA repair. A better understanding of such fundamental hormesis-based adaptive neuronal response mechanisms is expected to result in the development and implementation of novel interventions to promote optimal brain function and healthy brain aging."

High-fat diet postponing brain aging



 2015 Mar;21(3):263-9. doi: 10.1038/nm.3804. Epub 2015 Feb 16.

The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease.


 2015 May;35(5):851-60. doi: 10.1038/jcbfm.2015.1. Epub 2015 Feb 4.

Protection of hypoglycemia-induced neuronal death by β-hydroxybutyrate involves the preservation of energy levels and decreased production of reactive oxygen species.


 2016 Mar;41(3):600-9. doi: 10.1007/s11064-015-1700-4. Epub 2015 Aug 25.

The Ketone Body, β-Hydroxybutyrate Stimulates the Autophagic Flux and Prevents Neuronal Death Induced by Glucose Deprivation in Cortical Cultured Neurons.



 2000 Dec;15(12):787-90.

The ketogenic diet: seizure control correlates better with serum beta-hydroxybutyrate than with urine ketones.


 2000 Apr;105(4):E46.

Ketogenic diet for the treatment of refractory epilepsy in children: A systematic review of efficacy.


 2016;2016:5873208. Epub 2016 Sep 26.

Ketogenic Diet Decreases Emergency Room Visits and Hospitalizations Related to Epilepsy.

https://www.ncbi.nlm.nih.gov/pubmed/27752367

 2008 Dec 3;9 Suppl 2:S16. doi: 10.1186/1471-2202-9-S2-S16.

Hypometabolism as a therapeutic target in Alzheimer's disease.

https://www.ncbi.nlm.nih.gov/pubmed/19090989

 2005 Feb 22;64(4):728-30.

Treatment of Parkinson disease with diet-induced hyperketonemia: a feasibility study.


 2012 Feb;33(2):425.e19-27. doi: 10.1016/j.neurobiolaging.2010.10.006. Epub 2010 Dec 3.

Dietary ketosis enhances memory in mild cognitive impairment.


 2008 Aug;106(3):1044-51. doi: 10.1111/j.1471-4159.2008.05460.x. Epub 2008 May 5.

The ketogenic diet increases mitochondrial glutathione levels.


 2006 Aug;60(2):223-35.

Mitochondrial biogenesis in the anticonvulsant mechanism of the ketogenic diet.




 2002 Jul;132(7):1879-85.

A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men.

  • http://www.ncbi.nlm.nih.gov/pubmed/12097663/
 2004 Nov;12 Suppl 2:115S-23S.

Cardiovascular and hormonal aspects of very-low-carbohydrate ketogenic diets.

  • http://www.ncbi.nlm.nih.gov/pubmed/15601959
 2005 Jun;135(6):1339-42.

Modification of lipoproteins by very low-carbohydrate diets.

  • http://www.ncbi.nlm.nih.gov/pubmed/15930434/
 2005 Mar 15;142(6):403-11.

Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes.

  • http://www.ncbi.nlm.nih.gov/pubmed/15767618
 2008 Dec 19;5:36. doi: 10.1186/1743-7075-5-36.

The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus.

  • http://www.ncbi.nlm.nih.gov/pubmed/19099589/
 2009 Aug 10;6:31. doi: 10.1186/1743-7075-6-31.

Study of the ketogenic agent AC-1202 in mild to moderate Alzheimer's disease: a randomized, double-blind, placebo-controlled, multicenter trial.

  • http://www.ncbi.nlm.nih.gov/pubmed/19664276/
 2012 Oct;28(10):1028-35. doi: 10.1016/j.nut.2012.05.001. Epub 2012 Jul 26.

Ketone Body Infusion With 3‐Hydroxybutyrate Reduces Myocardial Glucose Uptake and Increases Blood Flow in Humans: A Positron Emission Tomography Study


http://jaha.ahajournals.org/content/6/3/e005066
  • 'Ketone bodies displace MGU and increase myocardial blood flow in healthy humans; these novel observations suggest that ketone bodies are important cardiac fuels and vasodilators, which may have therapeutic potentials."
  • "In heart failure, indices of ketone body metabolism are upregulated, which may improve energy efficiency and increase blood flow in skeletal muscle and the kidneys"

Medium-Chain Fatty Acids Improve Cognitive Function in Intensively Treated Type 1 Diabetic Patients and Support In Vitro Synaptic Transmission During Acute Hypoglycemia

http://diabetes.diabetesjournals.org/content/58/5/1237.full

Is Constant Ketosis Necessary – Or Even Desirable?



CANCER

Ketogenic Diet May Be Key to Cancer Recovery



Targeting insulin inhibition as a metabolic therapy in advanced cancer: a pilot safety and feasibility dietary trial in 10 patients.

  • http://www.ncbi.nlm.nih.gov/pubmed/22840388/
 2007 Feb 21;4:5.

The calorically restricted ketogenic diet, an effective alternative therapy for malignant brain cancer

  • http://www.ncbi.nlm.nih.gov/pubmed/17313687/
 2012 Jul;100(3):310-26. doi: 10.1016/j.eplepsyres.2011.06.017. Epub 2011 Aug 31.

Is the restricted ketogenic diet a viable alternative to the standard of care for managing malignant brain 

  • http://www.ncbi.nlm.nih.gov/pubmed/21885251
 2011 Jun;1807(6):577-94. doi: 10.1016/j.bbabio.2010.08.009. Epub 2010 Sep 8.

Metabolic management of brain cancer.

  • http://www.ncbi.nlm.nih.gov/pubmed/20804725

Everything You Need To Know About How To Use Amino Acids For Muscle Gain, Appetite Control, Injury Repair, Ketosis And More

https://bengreenfieldfitness.com/everything-need-know-use-amino-acids-muscle-gain-appetite-control-injury-repair-ketosis/
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