Keto Brain Benefits and the 3 Critical Keto Mistakes
The ketogenic diet has much evidence to support benefits in many brain disorders including dementia, Parkinson’s Disease, autism, bipolar disease, and seizure disorders. The reason for this is that ketones have many brain benefits including:
Provide a more efficient energy source
Increase the number of mitochondria, the energy factories in the cell
Reduce inflammation through multiple mechanisms
Stimulate BDNF (brain derived neurotrophic factor) which improves survival of your brain cells
Reduces excess glutamate activity in the brain which can damage your brain cells
Many people mistakenly think keto is a limited diet filled with meats of all kinds, cheese, and butter and devoid of healthy plant-based foods. Unfortunately, this is the way many people practice keto and it is absolutely the WRONG and unhealthy way to do it. The right way to do keto is to fill your plate with low-carb veggies, herbs, spices, avocados, nuts, and seeds with smaller amounts of clean-sourced animals proteins and seafood.
While coaching my patients through the Ketoflex diet, I have found very common mistakes that keep many patients from successfully getting into ketosis:
Eating too much protein - too much protein will keep you out of ketosis because proteins can also be broken down into glucose, preventing your body from shifting to burning fat. And by eating too much protein, most people are not eating enough fat. The goal macronutrient ratios for ketosis are approximately 70% fat, 20% protein, and no more than 10% of calories from carbohydrates.
Not checking ketones. If you don’t check, you don’t know! There are 3 was to check ketones: with urine test strips, blood fingerstick, and with a breath analysis device. The most accurate method is with blood finger stick readings such as Keto Mojo meter.
Not eating enough fat - we were raised in a generation that was taught that fat is unhealthy and subconsciously will avoid it. It is so important to track and achieve the right macronutrient ratios, not just counting and limiting carbohydrates. A general rule is to strive for 70% fat, 20% protein, and no more than 10% of calories from carbohydrates. Using an app like MyFitnessPal or Cronometer makes this fairly easy.
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