Lifestyle for Healthy Feet

Tag: keto

  • 🧠Does Your Brain Really Need Sugar?

    The Truth About Cholesterol and Ketones in Brain Health

    For decades, we’ve been told that our brains depend on sugar, that without glucose, we simply can’t think, concentrate, or function. But recent scientific research paints a much more nuanced picture. While glucose is indeed a key brain fuel, your body has built-in systems that allow the brain to run efficiently even when dietary carbohydrates are very low.
    In fact, your brain may work better when fueled by ketones, and it absolutely depends on cholesterol to stay healthy and sharp.

    1. Does the Brain Need Sugar?

    It’s true that the human brain uses around 100–120 grams of glucose per day, which represents about 20% of the body’s total energy needs. However, this doesn’t mean you have to eat sugar or carbohydrates to provide it.

    When carbohydrate intake drops, during fasting, low-carb, or ketogenic diets, your liver naturally produces glucose through a process called gluconeogenesis. This means your body can make the small amount of glucose the brain still needs, even if you don’t consume carbs.

    More importantly, when glucose is limited, the body begins to produce ketone bodies (beta-hydroxybutyrate and acetoacetate) from fat. These ketones cross the blood–brain barrier and serve as an alternative energy source for the brain. Studies have shown that during ketosis, ketones can supply up to 70% of the brain’s energy needs (Cunnane et al., 2016).

    In short:
    Your brain doesn’t require dietary sugar, it requires energy, which can come from glucose your body makes or from ketones produced from fat.

    2. Ketones: The Brain’s Alternative Fuel

    When your body is in a low-glucose state, ketones become a clean, efficient, and stable source of energy. Compared to glucose, ketones generate fewer free radicals and reduce oxidative stress.
    This may explain why ketogenic or low-carb diets have shown potential benefits for neurological conditions such as epilepsy, Alzheimer’s disease, and mild cognitive impairment (Freeman et al., 2007; Fortier et al., 2019).

    In a 2019 clinical study, older adults with mild cognitive impairment who drank a ketogenic supplement daily showed improved brain energy and cognitive performance (Fortier et al., 2019). Researchers suggest that ketones may help “rescue” brain function when glucose metabolism declines — a hallmark of early Alzheimer’s disease.

    3. Cholesterol: The Brain’s Unsung Hero

    While ketones provide energy, cholesterol builds the structure of your brain.
    Although often portrayed negatively, cholesterol is one of the body’s most essential molecules, especially for your nervous system.

    Did you know that:

    • The brain represents only about 2% of body weight, yet it contains 20–25% of the body’s cholesterol (Dietschy, 2009).
    • Cholesterol is vital for the formation of synapses, the communication points between neurons.
    • It’s also a key component of myelin, the protective sheath that allows electrical signals to travel quickly and efficiently along nerve cells.

    Importantly, the brain produces its own cholesterol, it does not depend on cholesterol from food because the blood–brain barrier prevents significant cholesterol transfer from the bloodstream (Björkhem & Meaney, 2004).
    This means that extremely low-cholesterol diets, especially when combined with statins, may potentially affect cognitive function if brain cholesterol synthesis is disrupted.

    As the Journal of the American College of Cardiology (Astrup et al., 2020) emphasized, dietary guidelines should focus on whole foods and overall dietary patterns, rather than demonizing natural fats or cholesterol.

    4. The “Sugar for the Brain” Myth

    The idea that “the brain needs sugar” is a half-truth that has been repeated for decades.
    While the brain does rely on glucose, there’s no biological requirement to consume sugar or refined carbohydrates. The body tightly regulates blood glucose and can produce what the brain needs internally.

    In fact, chronically high blood sugar and insulin resistance are linked to poorer memory, cognitive decline, and increased risk of dementia — a condition some researchers call “Type 3 Diabetes” (de la Monte, 2014; Neth & Craft, 2017).

    On the other hand, moderate carbohydrate restriction and mild ketosis have been associated with improved brain energy efficiency and reduced inflammation, particularly in adults with metabolic syndrome or diabetes (Newman et al., 2019).

    5. So What Should You Choose: Sugar or Fat?

    If your goal is long-term brain health, choose stable energy over spikes.
    That means:

    • Fewer refined carbs and sugars
    • More healthy fats (olive oil, avocados, fatty fish, eggs)
    • Adequate protein
    • Occasional fasting or low-carb eating periods to encourage mild ketosis

    These habits promote stable blood sugar, reduce inflammation, and support the brain’s ability to use both glucose and ketones efficiently.

    6. When to Be Cautious

    While low-carb and ketogenic diets can benefit many adults, they’re not for everyone.
    They require caution in:

    • Type 1 diabetes (insulin must be carefully managed)
    • Pregnancy and breastfeeding
    • Underweight individuals or those with eating disorders
    • Children, unless medically supervised for epilepsy

    Always consult a qualified healthcare professional before making major dietary changes — especially if you take medication or have a chronic condition.

    🧩 Final Thoughts

    Your brain doesn’t “need” dietary sugar, it needs energy, balance, and the right building blocks.
    Ketones can serve as an efficient and protective fuel, while cholesterol remains a vital structural component of every neuron.

    So the next time you crave a sugary snack for a “brain boost,” remember:
    what your brain truly loves is steady energy from healthy fats and a diet that keeps inflammation low and metabolism flexible.

    🔬 References

    1. Astrup, A., Magkos, F., Bier, D. M., Brenna, J. T., Otto, M. C. de O., Hill, J. O., … & Krauss, R. M. (2020). Saturated fats and health: A reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857.
    2. Björkhem, I., & Meaney, S. (2004). Brain cholesterol: long secret life behind a barrier. Arteriosclerosis, Thrombosis, and Vascular Biology, 24(5), 806–815.
    3. Cahill, G. F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26, 1–22.
    4. Cunnane, S. C., Courchesne-Loyer, A., Vandenberghe, C., St-Pierre, V., Fortier, M., Hennebelle, M., … & Castellano, C.-A. (2016). Can ketones compensate for deteriorating brain glucose uptake during aging? Annals of the New York Academy of Sciences, 1367(1), 12–20.
    5. de la Monte, S. M. (2014). Type 3 diabetes is sporadic Alzheimer’s disease: mini-review. European Neuropsychopharmacology, 24(12), 1954–1960.
    6. Dietschy, J. M. (2009). Central nervous system: cholesterol turnover, brain development and neurodegeneration. Biological Chemistry, 390(4), 287–293.
    7. Fortier, M., Castellano, C.-A., Croteau, E., Langlois, F., Bocti, C., St-Pierre, V., … & Cunnane, S. C. (2019). A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment. Alzheimer’s & Dementia: Translational Research & Clinical Interventions, 5, 1–13.
    8. Freeman, J. M., Kossoff, E. H., & Hartman, A. L. (2007). The ketogenic diet: one decade later. Pediatrics, 119(3), 535–543.
    9. Neth, B. J., & Craft, S. (2017). Insulin resistance and Alzheimer’s disease: bioenergetic linkages. Frontiers in Aging Neuroscience, 9, 345.
    10. Newman, J. C., & Verdin, E. (2019). Ketone bodies as signaling metabolites. Trends in Endocrinology & Metabolism, 30(3), 213–226.

  • Obesity as a Growing Health Problem in the USA and the UK – How to Manage It?

    Obesity is a chronic disease characterized by excessive accumulation of fat tissue, leading to numerous serious health conditions such as cardiovascular diseases, type 2 diabetes, and musculoskeletal problems. In the United States and the United Kingdom, obesity has reached epidemic proportions, becoming one of the most serious health challenges of the 21st century.

    The Scale of the Problem in the USA and the UK

    In the United States, the percentage of obese individuals is currently 42%, marking an increase of nearly 10% compared to the previous decade. In the United Kingdom, projections are equally concerning – a report from The Lancet predicts that the obesity rate among children aged 5 to 14 will rise from 12% among girls in 2021 to 18.4% in 2050 and from 9.9% to 15.5% among boys in the same period.

    How to Manage Obesity?

    Effective obesity management requires a comprehensive approach, encompassing both individual actions and systemic support:

    1. Changing Dietary Habits – The Role of a Low-Carb Diet

    A low-carbohydrate (low-carb) diet has been shown to be one of the most effective dietary strategies for weight management and metabolic health. Reducing carbohydrate intake can lead to:
    ✅ Improved blood sugar control – Lower carbohydrate consumption prevents blood sugar spikes and reduces insulin resistance.
    ✅ Increased fat burning – With fewer carbs, the body switches to burning fat for energy, aiding in weight loss.
    ✅ Reduced hunger and cravings – A diet rich in healthy fats and proteins helps keep you fuller for longer.

    What to Eat on a Low-Carb Diet?
    ✔️ Proteins: Meat (beef, chicken, turkey, pork), fish (salmon, mackerel, sardines), eggs, tofu, tempeh.
    ✔️ Healthy Fats: Avocados, nuts (almonds, walnuts, macadamia), seeds, olive oil, butter, coconut oil.
    ✔️ Low-Carb Vegetables: Leafy greens (spinach, kale, arugula), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), zucchini, asparagus, peppers.
    ✔️ Dairy (if well tolerated): Cheese, Greek yogurt, cream.
    ✔️ Beverages: Water, unsweetened tea, black coffee, bone broth.

    What to Avoid?
    ❌ Sugar and sugary drinks (soda, fruit juices, energy drinks).
    ❌ Processed and refined carbohydrates (bread, pasta, rice, cereals, baked goods).
    ❌ Seed oils (canola, soybean, sunflower oils).
    ❌ High-starch vegetables (potatoes, corn).

    2. Physical Activity

    ✅ Regular Exercise – Engaging in moderate physical activities such as walking, running, swimming, or cycling for at least 150 minutes per week.
    ✅ Strength Training – Resistance exercises such as weightlifting help build muscle and improve metabolism.
    ✅ Daily Activity – Choosing stairs over elevators, walking during work breaks, and incorporating movement into everyday routines.

    3. Psychological Support

    ✅ Managing Stress – Stress can lead to emotional eating and increased cravings. Effective stress management techniques include meditation, relaxation exercises, and physical activity.
    ✅ Support Groups – Participating in peer support groups can enhance motivation and provide a sense of community.

    4. Medical Consultation

    ✅ Pharmacotherapy – In some cases, doctors may prescribe weight-loss medications to support obesity treatment.
    ✅ Bariatric Surgery – For individuals with severe obesity who have not succeeded with other methods, surgical intervention may be an effective solution.

    The Benefits of a Low-Carb Approach for Weight Loss

    📌 Faster initial weight loss – Reducing carbs can lead to significant weight loss in the first few weeks due to lower insulin levels and water loss.
    📌 Better appetite control – Eating high-protein, high-fat meals naturally reduces calorie intake.
    📌 Stable energy levels – No more energy crashes from high-carb meals; steady energy throughout the day.
    📌 Potential long-term health benefits – Lower risk of diabetes, heart disease, and metabolic disorders.

    Conclusion

    Obesity is a serious health issue with complex causes and numerous consequences. The key to effective weight management is a holistic approach that includes dietary modifications, increased physical activity, psychological support, and medical interventions if necessary.

    A low-carb diet can be particularly beneficial for obesity and metabolic health, as it helps with hormonal balance, appetite control, and fat loss. Additionally, raising public awareness and promoting education about a healthy lifestyle are essential to combat the growing obesity epidemic in the USA, UK, and worldwide.

  • Low-Carbohydrate Diets in Type 2 Diabetes – What Does the Research Say?

    Introduction

    Type 2 diabetes is a growing global health concern, affecting millions of people. Managing blood sugar levels effectively is crucial to preventing complications. One approach that has gained significant attention is low-carbohydrate diets (LCDs). But what does the scientific evidence say about their effectiveness in diabetes management?

    How Do Low-Carbohydrate Diets Affect Blood Sugar?

    A low-carbohydrate diet reduces the intake of glucose-producing foods, forcing the body to use fat for energy instead of carbohydrates. This leads to: ✅ Lower blood sugar spikes after meals ✅ Reduced insulin demand ✅ Improved insulin sensitivity ✅ More stable energy levels throughout the day

    Research Findings on Low-Carb Diets and Type 2 Diabetes

    Studies have shown that low-carbohydrate diets can significantly improve diabetes management. Here are some key findings:

    🔹 Blood Sugar Control: Research suggests that reducing carbohydrate intake helps lower HbA1c levels (a long-term blood sugar marker), making diabetes easier to manage. 🔹 Weight Loss: Many individuals with type 2 diabetes struggle with excess weight. Studies indicate that LCDs promote fat loss, especially around the abdomen, which improves insulin sensitivity. 🔹 Reduced Medication Use: Some trials have reported that patients on a low-carb diet were able to reduce or eliminate diabetes medications. 🔹 Heart Health Benefits: Contrary to previous concerns, research shows that LCDs can improve cholesterol profiles, increasing HDL (‘good’ cholesterol) and lowering triglycerides, reducing the risk of heart disease.

    Comparing Low-Carb Diets to Other Approaches

    While low-fat and calorie-restricted diets have traditionally been recommended for diabetes, recent studies show that low-carb diets can be more effective in some cases. LCDs provide better blood sugar control and long-term adherence compared to conventional dietary approaches.

    Practical Tips for Following a Low-Carb Diet with Type 2 Diabetes

    ✅ Prioritize whole, nutrient-dense foods – lean proteins, healthy fats, and non-starchy vegetables. ✅ Limit high-carb foods – minimize intake of bread, pasta, rice, and sugary snacks. ✅ Choose healthy fats – avocados, nuts, seeds, and olive oil help maintain satiety. ✅ Monitor blood sugar levels – adjusting diet based on individual responses is key. ✅ Work with a healthcare provider – dietary changes should be made under medical supervision, especially for those on medication.

    Conclusion

    Scientific research supports low-carbohydrate diets as an effective tool for managing type 2 diabetes. LCDs help stabilize blood sugar, promote weight loss, and improve overall metabolic health. While individual needs may vary, incorporating a well-balanced low-carb diet can be a game changer in diabetes care.

  • What is Therapeutic Carbohydrate Restriction (TCR)?

    Introduction

    In recent years, a dietary approach known as Therapeutic Carbohydrate Restriction (TCR) has gained popularity. This strategy involves reducing carbohydrate intake to a level that optimizes metabolism, particularly for individuals with metabolic disorders such as type 2 diabetes, insulin resistance, obesity, or non-alcoholic fatty liver disease (NAFLD).

    What is Therapeutic Carbohydrate Restriction?

    TCR is based on the principle that reducing carbohydrate consumption to a certain level can improve carbohydrate-insulin metabolism. Depending on the degree of carbohydrate reduction, several approaches fall under TCR:

    • Low-carbohydrate diet – carbohydrate intake between 50-100 g per day, which helps stabilize glucose and insulin levels.
    • Very low-carbohydrate diet (ketogenic diet) – restricting carbohydrates to below 50 g per day, leading to a state of ketosis, where fat is used as the primary energy source.
    • Moderately low-carbohydrate diet – carbohydrate intake between 100-150 g per day, which is beneficial for physically active individuals and those who want to gradually reduce carbohydrates in their diet.

    Benefits of Therapeutic Carbohydrate Restriction

    Scientific research highlights numerous health benefits of TCR, including:

    1. Improved Glycemic Control

    A low-carbohydrate diet can help stabilize blood sugar levels and reduce hemoglobin A1c (HbA1c), which is crucial for individuals with type 2 diabetes.

    2. Weight Loss

    TCR promotes fat loss, especially visceral fat, which helps prevent and treat obesity and its complications.

    3. Reduced Insulin Resistance

    Lower carbohydrate intake leads to reduced insulin levels, improving insulin sensitivity and decreasing the risk of developing type 2 diabetes.

    4. Cardiovascular Health Benefits

    TCR can help lower triglyceride levels, increase “good” HDL cholesterol, and reduce levels of small-dense LDL cholesterol (sdLDL), supporting heart health.

    5. Impact on Mental Health

    Low-carbohydrate diets are being researched for their effects on mental health. Increasing evidence suggests they may be beneficial in metabolic psychiatry, including the treatment of depression and anxiety disorders.

    6. Support in Neurodegenerative Diseases

    Some studies suggest that low-carbohydrate diets may support the treatment of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease by improving brain energy metabolism.

    How to Implement TCR in Practice?

    1. Gradual Reduction of Carbohydrates – Instead of making drastic changes, gradually reduce carbohydrate intake by replacing them with healthy fats and proteins.
    2. Choosing Minimally Processed Carbohydrates – Opt for vegetables, nuts, and seeds instead of highly processed foods.
    3. Avoiding Simple Sugars – Eliminating sugary drinks, white bread, whole grain bread, and sweets. Whole grain bread is often mistakenly considered a healthier option, but it is still high in carbohydrates and has a similar glycemic impact as white bread.
    4. Customizing the Diet to Individual Needs – Not everyone requires the same level of carbohydrate reduction.

    Conclusion

    Therapeutic Carbohydrate Restriction is an effective dietary approach that can provide numerous health benefits, especially for individuals with metabolic disorders. Implementing this strategy requires careful planning and personalization. Consulting a doctor or nutritionist before making dietary changes is advisable to ensure optimal results and prevent potential nutrient deficiencies.

    One response to “What is Therapeutic Carbohydrate Restriction (TCR)?”

    1. Object Relations Avatar
      Object Relations

      Never heard about this!

      Like

      Reply

    I’m glad you found this topic interesting! Therapeutic Carbohydrate Restriction (TCR) is a scientifically backed dietary approach that has been gaining recognition, especially for managing metabolic conditions like type 2 diabetes and insulin resistance. It’s all about reducing carbohydrate intake to optimize metabolism and improve health outcomes. If you’d like to learn more, feel free to explore the research behind it – I’ve included some references in the article. Let me know if you have any questions!

  • Low-Carb and Keto Diets: Effects on Blood Vessels and Cardiovascular Health

    Low-carbohydrate (low-carb) and ketogenic (keto) diets have gained popularity as effective approaches for weight management, blood sugar control, and metabolic health. However, their impact on the cardiovascular system, particularly on blood vessels, remains a subject of scientific debate. This article explores the effects of these diets on vascular health, including their influence on cholesterol levels, arterial function, and overall cardiovascular risk.

    1. Understanding Low-Carb and Keto Diets

    A low-carb diet typically restricts carbohydrate intake to 50–150 g per day, while a ketogenic diet is even more restrictive, limiting carbohydrates to below 50 g per day and increasing fat intake to induce ketosis, a metabolic state where the body primarily burns fat for energy. These dietary patterns focus on consuming healthy fats, proteins, and non-starchy vegetables, while minimizing sugars and processed carbohydrates.

    2. How Low-Carb and Keto Diets Affect Blood Vessels

    2.1. Effects on Cholesterol and Lipid Profiles

    One of the main concerns regarding low-carb and keto diets is their effect on cholesterol levels, which are closely linked to cardiovascular health. Studies suggest:

    • LDL Cholesterol (“Bad” Cholesterol)
      • Some individuals experience an increase in LDL cholesterol when following a high-fat keto diet. However, emerging evidence suggests that LDL particle size and density may be more important than total LDL levels. Small, dense LDL particles are more atherogenic (plaque-forming), whereas large, fluffy LDL particles are less harmful.
      • A meta-analysis of randomized controlled trials found that while LDL levels may rise in some cases, the LDL/HDL ratio and triglyceride levels tend to improve with low-carb diets.
    • HDL Cholesterol (“Good” Cholesterol)
      • Keto and low-carb diets are known to increase HDL levels, which helps remove cholesterol from arteries and reduces cardiovascular risk.
    • Triglycerides
      • Triglycerides, a type of fat linked to heart disease, decrease significantly on low-carb diets, reducing the risk of atherosclerosis.

    2.2. Effects on Arterial Function and Endothelial Health

    The endothelium, the inner lining of blood vessels, plays a crucial role in vascular tone, blood pressure regulation, and preventing atherosclerosis.

    • Reduced Inflammation
      • Low-carb and keto diets are associated with a reduction in inflammatory markers, such as C-reactive protein (CRP) and interleukin-6 (IL-6), which are linked to arterial damage and cardiovascular diseases.
      • Lower insulin levels and blood sugar fluctuations on keto diets help protect endothelial function.
    • Blood Pressure Regulation
      • Several studies indicate that low-carb diets lead to lower blood pressure, reducing strain on blood vessels.
      • A systematic review and meta-analysis found that low-carb diets significantly reduce systolic and diastolic blood pressure compared to high-carb diets.
    • Atherosclerosis and Plaque Formation
      • Some concerns exist regarding potential arterial stiffness due to saturated fat intake in keto diets. However, recent studies suggest that a well-formulated low-carb or keto diet, emphasizing unsaturated fats (e.g., olive oil, avocados, nuts), does not increase arterial stiffness and may even reduce plaque buildup in some individuals.

    3. Keto Diet, Type 2 Diabetes, and Vascular Complications

    People with diabetes and metabolic syndrome are at higher risk for vascular complications, including peripheral artery disease, retinopathy, and nephropathy. The keto diet has shown promise in improving vascular function in these individuals:

    • Improved Insulin Sensitivity
      • Chronic high blood sugar damages blood vessels. Low-carb and keto diets reduce insulin resistance and lower fasting glucose levels, helping to prevent vascular damage.
    • Reduction in Advanced Glycation End Products (AGEs)
      • AGEs contribute to vascular stiffness and atherosclerosis. Keto diets, by reducing blood sugar spikes, lower the formation of AGEs, protecting blood vessels.

    4. Addressing Concerns: Are Low-Carb and Keto Diets Safe for the Heart?

    While some studies raise concerns about long-term effects, well-balanced low-carb and keto diets that prioritize healthy fats (monounsaturated and polyunsaturated), high-quality proteins, and fiber-rich vegetables can be beneficial for cardiovascular health.

    Who Should Be Cautious?

    • Individuals with pre-existing heart disease: Regular lipid monitoring is recommended.
    • Hyper-responders to dietary cholesterol: Some people experience a significant rise in LDL cholesterol, requiring adjustments (e.g., replacing saturated fats with unsaturated fats).
    • People with familial hypercholesterolemia: Genetic predisposition to high cholesterol may require dietary modifications.

    5. Conclusion: A Personalized Approach to Cardiovascular Health

    Low-carb and keto diets can positively impact blood vessels by reducing inflammation, improving lipid profiles, and lowering blood pressure. However, dietary quality matters—prioritizing healthy fats, fiber, and nutrient-rich foods is essential for maintaining cardiovascular health.

    For individuals considering these diets, regular check-ups, lipid monitoring, and a well-balanced approach tailored to individual health conditions are key to optimizing vascular health and minimizing risks.

  • Does the Ketogenic Diet Affect Foot Health? Facts and Myths

    The ketogenic (keto) diet has gained immense popularity for its potential benefits in weight loss, managing diabetes, and improving overall health. However, its impact on specific aspects of health, such as foot health, is often overlooked. Can a low-carb, high-fat diet like keto influence the condition of your feet? Let’s separate the facts from the myths.

    Understanding the Ketogenic Diet

    The keto diet emphasizes a significant reduction in carbohydrates, replacing them with fats to induce a state of ketosis. In ketosis, the body burns fat for energy instead of glucose. This shift in metabolism has been linked to several health benefits, but how does it relate to your feet?

    Fact: Keto Can Improve Circulation

    Poor circulation is a common cause of foot problems, especially in individuals with diabetes. By stabilizing blood sugar levels and reducing insulin resistance, the keto diet can improve overall blood flow, which may benefit foot health by:

    • Enhancing tissue repair and healing.
    • Reducing the risk of diabetic neuropathy (nerve damage in the feet).
    • Preventing swelling and inflammation.

    Myth: Keto Causes Nutritional Deficiencies Harmful to Feet

    Critics often claim that the restrictive nature of the keto diet can lead to deficiencies in essential nutrients necessary for foot health, such as calcium, magnesium, and vitamin D. However, with proper planning, a ketogenic diet can include:

    • Leafy greens for magnesium and vitamin K.
    • Fatty fish for vitamin D and omega-3 fatty acids.
    • Nuts and seeds for essential minerals.

    A well-balanced keto diet ensures you get the nutrients your body including your feet needs.

    Fact: Keto May Reduce Inflammation

    Chronic inflammation contributes to several foot problems, including plantar fasciitis and arthritis. The anti-inflammatory effects of a keto diet, due to its reduction in sugar and processed foods, can:

    • Alleviate joint pain in the feet.
    • Reduce swelling caused by conditions like gout.

    Myth: Keto Causes Gout in Feet

    Gout, a painful condition caused by a buildup of uric acid crystals in the joints (often in the big toe), is sometimes mistakenly associated with the keto diet. While it’s true that ketones and uric acid share excretion pathways, studies show that long-term adherence to a ketogenic diet can lower uric acid levels after an initial adjustment period.

    Fact: Keto Can Support Skin Health

    Dry, cracked skin on the feet can be a sign of poor hydration or nutrient deficiencies. The high-fat nature of the keto diet supports skin health by:

    • Providing essential fatty acids that improve skin elasticity and hydration.
    • Promoting collagen production with adequate protein intake.

    Myth: Keto Leads to Dehydration and Foot Cramps

    It’s true that ketosis can increase water and electrolyte loss, potentially leading to dehydration and muscle cramps, including in the feet. However, these issues are easily preventable by:

    • Drinking plenty of water daily.
    • Supplementing with electrolytes like sodium, potassium, and magnesium.
    • Incorporating keto-friendly foods rich in these minerals, such as avocados and nuts.

    Practical Tips for Keto and Foot Health

    To maximize the benefits of the ketogenic diet while protecting your foot health:

    1. Stay Hydrated: Drink at least 2-3 liters of water daily to prevent dehydration.
    2. Focus on Nutrient-Dense Foods: Include a variety of vegetables, nuts, seeds, and fatty fish to meet your vitamin and mineral needs.
    3. Monitor Your Feet: Regularly check for any signs of dryness, swelling, or unusual pain, especially if you have diabetes.
    4. Consult a Specialist: If you experience persistent foot problems, consider seeing a foot health practitioner or nutritionist to ensure your diet supports your overall health.

    Final Thoughts on Keto and Foot Health

    The ketogenic diet can positively impact foot health by improving circulation, reducing inflammation, and supporting skin integrity. While some myths suggest potential risks, most issues, such as dehydration and nutrient imbalances, are easily preventable with proper dietary planning. Like any diet, keto is most effective when tailored to your individual needs. By combining a well-structured keto plan with regular foot care, you can support both your overall well-being and the health of your feet.

  • Eggs on a Low-Carb/Keto Diet: 3 a Day for Your Health

    The low-carb and ketogenic diets are gaining popularity for their health benefits, including weight loss support, improved glycemic control, and reduced risk of metabolic diseases. One food that fits perfectly into these dietary styles is eggs. Recent studies suggest that people on low-carb/keto diets can consume up to 3 eggs a day without health concerns—and with significant benefits to their bodies.

    What Do Studies Say?

    A literature review published in the American Journal of Clinical Nutrition (2023) indicates that consuming up to 3 eggs a day on a low-carb or ketogenic diet:

    • Does not raise LDL cholesterol (“bad” cholesterol) for most people. In fact, eggs can increase HDL cholesterol (“good” cholesterol), which protects the heart.
    • Supports glycemic control – thanks to their low glycemic index and high protein content, eggs help stabilize blood sugar levels.
    • Promotes satiety – eggs are rich in protein and fats, making them an ideal breakfast choice that keeps you full for hours.

    Why Are Eggs Perfect for a Low-Carb/Keto Diet?

    1. High Nutritional Value

    Eggs are a source of:

    • Complete protein that supports muscle repair and metabolic health.
    • Heart-healthy fats essential for the ketogenic diet.
    • Vitamin D to boost your immune system and maintain strong bones.
    • Choline for brain function and fat metabolism.

    2. Practical and Versatile

    Eggs are quick to prepare, versatile, and pair perfectly with other keto-friendly foods like avocado, butter, or low-carb vegetables.

    3. Heart Health Benefits

    Research published in Nutrients (2023) found that eggs consumed as part of a low-carb diet can improve heart health by reducing inflammatory markers and enhancing lipid profiles.

    How to Incorporate 3 Eggs a Day into a Low-Carb/Keto Diet

    • Breakfast: Omelette with avocado and cheese.
    • Lunch: Hard-boiled eggs with keto mayonnaise and vegetables.
    • Dinner: Fried eggs with clarified butter and broccoli.

    Summary

    Eggs are a true superfood for those on low-carb and keto diets. Eating up to 3 eggs a day provides essential nutrients, supports heart health, stabilizes blood sugar levels, and aids in weight loss. Recent studies debunk myths about their harm, proving they are not only safe but also incredibly beneficial for health.

    Enjoy your meals and stay healthy! 🥚💪

    Feel free to share your favorite egg recipes in the comments! 😊

    Leave a comment

  • What is the Ketogenic Diet?

    The Ketogenic Diet – Your Path to Health and Energy

    What is the Ketogenic Diet?

    The ketogenic diet, commonly referred to as keto, is a lifestyle centered on reducing carbohydrate intake to a minimum – typically below 50 g per day, often even as low as 20 g. In return, the main source of energy becomes fats and fiber, supporting the body’s transition to a metabolic state known as ketosis. During ketosis, dietary fats and fat stores are burned to provide energy, resulting in numerous health benefits.

    Basic Principles

    The key to the ketogenic diet is focusing on the right food groups:

    What to Eat?

    • Berries – cranberries, strawberries, blueberries (in moderation).
    • Nuts and Seeds – almonds, hazelnuts, chia seeds, flaxseeds.
    • Eggs and Dairy – eggs, butter, cheeses (especially hard cheeses).
    • Green Vegetables – broccoli, spinach, lettuce, courgette.
    • Certain Red Vegetables – peppers, tomatoes (in limited quantities).
    • Oils – olive oil, coconut oil, clarified butter (ghee), avocado oil.
    • Meat and Fish – salmon, poultry, beef, seafood.

    What to Avoid?

    • Bread – loaves, rolls, croissants.
    • Pasta – both white and wholegrain varieties.
    • Milk – due to its sugar content (lactose).
    • Sweets – cakes, biscuits, candies.
    • Corn – both as kernels and processed products.
    • Legumes – beans, peas, chickpeas.
    • Rice – both white and brown.

    Ketosis – The Secret to Energy and Health

    Ketosis is a natural metabolic state where the body derives energy from fats and ketones instead of glucose. When carbohydrate intake is restricted, glycogen stores in the liver are depleted, and the body switches to more efficient fat burning.

    Benefits of the Keto Diet

    1. Reduced Hunger – Ketosis suppresses appetite, freeing you from constant cravings.
    2. Weight Loss – The keto diet promotes fat loss by regulating insulin levels.
    3. Improved Metabolic Health – It can reverse insulin resistance and type 2 diabetes.
    4. Reduced Inflammation – Ketones have anti-inflammatory effects, supporting heart and brain health.
    5. Enhanced Focus – Ketones provide stable energy for the brain, eliminating blood sugar fluctuations.

    Is the Keto Diet Right for You?

    The keto diet is safe for most people, but there are some contraindications. Individuals with liver, heart, or kidney conditions, or those taking insulin, should consult a doctor before starting.

    Side Effects During the first few days, you may experience the so-called “keto flu,” including fatigue, headaches, and dizziness. These symptoms can be alleviated by staying hydrated and supplementing electrolytes.

    How to Enter Ketosis?

    1. Limit net carbohydrates to less than 50 g per day.
    2. Try intermittent fasting (e.g., 16 hours without eating).
    3. Choose healthy fats, such as coconut oil and olive oil.
    4. Start walking regularly to support the metabolic process.
    5. Measure your blood ketone levels to track progress.

    Conclusion

    The ketogenic diet is more than just a diet – it’s a lifestyle that can transform your health. It provides steady energy, improves metabolism, supports weight loss, and helps combat chronic diseases. As you embark on your keto journey, remember to tailor the diet to your needs and listen to your body.

    Don’t wait – give it a try today and see how the ketogenic diet can enhance your life!

    Learn More About Keto

    If you’re new to the ketogenic diet or want to dive deeper into its principles and benefits, watch this beginner-friendly video:

  • My Journey to Health and Happiness

    Thank You, Joanna! My Journey to Health and Happiness

    This post is dedicated to my daughter, Joanna, who has been my greatest inspiration. It was she who told me about the low-carb and keto diet, and her words, “Mom, do something for yourself while there’s still time. Don’t wait until it’s too late,” changed my life.

    When writing about real stories, I couldn’t help but start with my own. My story isn’t extraordinary – many of you will likely see yourselves in it. Perhaps it will inspire you to make changes in your lifestyle and start living a healthy, long, and happy life.

    Today, I can proudly say: I am healthy and happy. But the road to this point wasn’t easy. Throughout my life, I tried many diets – each promising to be the “best.” I worked out tirelessly at the gym because that’s what I was told: “If you don’t exercise enough, you need to burn more calories, eat less, and push yourself harder.” It was exhausting, and the results never lasted. Every diet ended with the dreaded yo-yo effect, and my weight kept increasing.

    I reached a point where even climbing stairs was painful. I had to pull myself up using the handrail because my joints couldn’t handle the strain. Routine blood tests revealed alarming results: my liver function markers were doubled, triglycerides were at the upper limit, glucose levels were borderline high, and my uric acid was above normal. My doctor warned that if my results didn’t improve within a year, I would need to start taking medication for metabolic syndrome.

    I was terrified. Diabetes ran in my family – my grandfather lost his vision and had a leg amputated due to diabetic complications. I didn’t want the same fate.

    I started searching for knowledge and stumbled upon information about low-carb and keto diets. At first, I was skeptical and scared. Eating full-fat foods? Cooking with lard or clarified butter instead of vegetable oils? It went against everything I had been taught. But I decided to give it a try – I had nothing to lose except my health problems.

    I changed my diet for one month, full of doubts. I began eating eggs, full-fat dairy, and meats. To my surprise, after just one month, my blood test results improved significantly. Heartburn, liver pain, and bleeding gums disappeared. My triglycerides dropped, my HDL cholesterol improved, and my weight started to decrease. I felt 20 years younger, and my mind was sharper than ever.

    Gradually, I learned how to adapt my favorite dishes to fit the keto lifestyle. Instead of white flour, I used almond and coconut flour. Instead of sugar, I used erythritol. I replaced bread with homemade keto rolls, and I said goodbye to potatoes, pasta, and other high-carb foods. Was it easy? No. I was addicted to sugar, and my morning coffee without a sweet treat felt impossible. But I pushed through, one step at a time.

    Today, at 60 years old, I am healthy, full of energy, and thriving. I’m studying, working, and enjoying life. I no longer need medication, and my body thanks me every day. Most importantly, I have lost 30 kilograms. I feel lighter, not just physically but emotionally, and I’m proud of the journey I’ve taken to reclaim my health.

    If you think you’re young and have plenty of time, you’re mistaken. Yes, you have time to take care of yourself if you’re not ill yet, but you don’t have time to waste on poor eating habits or supporting industries that don’t care about your health.

    Contrary to what it may seem, this post isn’t just for older adults—it’s also for younger people. Wake up before it’s too late. Take control of your health now, while you still can.

    If my story can help even one person, it was worth sharing.

    Thank you, Joanna, for believing in me when I didn’t believe in myself.

    Leave a comment

  • Low-Carb Diet – A Natural Way to Manage Type 2 Diabetes

    Did you know that changing your eating habits can help manage type 2 diabetes or even lead to its remission? More and more doctors and studies highlight that a low-carb diet is a great way to improve health. In this post, I’ll explain why it’s worth considering!

    What is a low-carb diet?

    A low-carb diet focuses on reducing carbohydrate intake, such as sugar, bread, pasta, or potatoes. Instead, it emphasizes eating protein, healthy fats, and low-carb vegetables. This helps stabilize blood sugar levels and promotes fat burning.

    How does it work in practice?

    Studies in the UK have shown that patients with type 2 diabetes who adopted a low-carb diet:

    • Lost an average of 10 kg (22 lbs) within a few months.
    • Improved their blood sugar levels without the need for additional medication.
    • Many even achieved full remission of their diabetes!

    An inspiring example – Dr. David Unwin

    Dr. David Unwin, a family doctor from the UK, has been helping his patients manage type 2 diabetes with a low-carb diet for years. Thanks to his approach, many patients have reduced or stopped taking medications and are enjoying better health. Dr. Unwin proves that this diet is not just a trendy fad but a real solution for people struggling with diabetes.

    Does the NHS recommend this?

    Yes! The National Health Service (NHS) in the UK increasingly recognizes the benefits of lifestyle changes. A low-carb diet is one of the approaches that helps patients manage diabetes and improve their quality of life – without high costs or complicated treatments.

    How to get started?

    If you’d like to try a low-carb diet, here are a few simple tips:

    1. Replace sugar and white bread with vegetables, protein, and healthy fats (e.g., avocado, eggs, nuts).
    2. Avoid sugary drinks and fast food.
    3. Always consult dietary changes with your doctor or a dietitian, especially if you have diabetes.

    Summary

    A low-carb diet is a simple and natural way to improve your health. If you’re dealing with diabetes or want to take care of your weight, this approach is worth trying. Remember, every step towards a healthier lifestyle is a step in the right direction!

    Follow my blog to learn more about healthy eating and taking care of your health. If you have any questions, I’m happy to help!

    Leave a comment