The Keto Challenge
Carbohydrates
Carbohydrates Three Types of Carbs STARCHES (complex carbs) Take a little longer to digest b Slower rise in blood glucose levels Trigger the Fat Truck (Slower, but still triggered!) SUGARS (simple carbs) Simple Carbs Digested quickly Spikes blood glucose (sugar) levels Fast Fat Truck
Carbohydrates Three Types of Carbs Fiber Does not impact the blood sugar. Cleaners Controllers May be eaten on a Ketogenic diet We will be using Impact Carbs in our total Carb Count
Impact (NET) Carbohydrates
Impact (NET) Carbohydrates Total Carbs (-) Fiber (-) Sugar Alcohol Keto Challenge Goal: 20grams of Impact Carbs/day
Sugar Alcohols on Keto
Sugar Alcohols on Keto Best sugar alcohol for Keto: Erythritol Causes less digestive issues Easy to use in baked Keto recipes Best Keto sweetener: Stevia Stevia contains zero carbs, zero calories, and no nutrients No bloating or other digestive distress
Why Carbs Make You Fat
Why Carbs Make You Fat Body only allows a certain amount of glucose circulating in the blood (also known as "blood sugar") How is excess blood sugar eliminated? Burned off Stored as glycogen Turned into fat (lipogenesis)
The Fat Truck
Fat Truck=Insulin 1. Produced and released by the Pancreas Right below left rib cage
Fat Truck=Insulin Three Things Happen When The Fat Truck Is Dispatched 1. INCREASE IN APPETITE 2. STORES FAT STOPS EFFICIENT FAT BURNING 3. FOR UP TO 48 HRS
Fat Truck=Insulin 1. Regulates blood sugar Produced in amount corresponding to level of blood sugar (Glucose) Opens cell doors to allow glucose to enter 2. Controls Storage of Fat Stores excess sugar in fat cells where it is converted into fatty acids Stores excess sugar in liver/muscles as glycogen Converts protein to fat Converts dietary fat to fat Removes fat from blood and transports it into our fat cells
Fat Truck=Insulin 3. Stops the use of fat as an energy source by inhibiting the release of glucagon 4. Drives kidneys to retain salt and fluid Result = increased blood pressure
Glucagon
Glucagon 1. Shifts metabolism into fat burning mode 2. Converts protein and fat to glucose 3. Converts dietary fat to ketones and sends them to tissues for energy 4. Releases fat from fat cells into the blood for use as energy 5. Decreases the body s production of cholesterol
Glucagon 6. Makes kidneys release excess fluid 7. Stimulates the regression of arterial smooth muscle cells 8. Stimulates the use of fat for energy
Ketones
Ketones 1. Ketones are a type of acid made by liver 2. Produced when you don t have enough insulin in your body to turn sugar (Glucose) into energy. 3. Ketones are used by muscles and other tissues for fuel 4. Ketones are produced from fasting, after prolonged exercise, during starvation, or when eating a low-carb, ketogenic diet.
Ketones: Bad Breath 1. When your body produces ketones (ketogenesis), acetoacetate is the first ketone that s created. 1. Acetone is created spontaneously as a side product of acetoacetate. 2. If acetone is not needed for energy soon, it will break down and be removed from the body as waste through the breath or the urine. 3. Acetone is the cause of a characteristic fruity smell on the breath when someone is in ketosis or ketoacidosis.
Testing Your Ketone Levels
Testing Your Ketone Levels Negative ketone level: less than 0.6 mmol Low to moderate ketone level: between 0.6 to 1.5 mmol High ketone level: 1.6 to 3.0 mmol Very high ketone level: greater than 3.0 mmol Ways to test Keytone Levels Ketone Urine strips Blood Testing Breath Testing
Benefits of Ketones
Benefits of Ketones Mental clarity Energy for exercise Suppress hunger
Possible Side Effects
Possible Side Effects Feeling weak Headaches Feeling foggy mentally Mild fatigue or irritability Flu-like symptoms Diarrhea
Warning Ketoacidosis
Keto Calculator
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The Keto Challenge