Milly Gaines
Dr. Josh Axe is a doctor and the author of the book Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease, which provides a simple plan for following the keto diet. The keto diet is a low-carb, high-fat diet that has been used to treat epilepsy and improve neurological disorders, cognitive impairments, and chronic health problems like obesity, cancer, and diabetes. Dr. Axe's book provides user-friendly tools to help readers implement the keto diet and improve their health. The book also includes recipes and tips for getting into ketosis, as well as information on the benefits and side effects of the diet.
| Characteristics | Values |
|---|---|
| Purpose | Weight loss, balancing hormones, boosting brain health, and reversing disease |
| Benefits | Reduced risk for type 2 diabetes, reduced risk of heart disease, resistance to brain and neurological disorders, and more |
| Food | High-quality, nutrient-dense ingredients with about 75% of calories from fat, 20% from protein, and 5% from carbs. Brightly colored veggies, high-quality protein (especially omega-3–rich eggs and seafood), and high-quality fats (especially avocado and coconut oil) |
| Not to eat | Low-carb junk like processed meat, highly processed vegetable oil, artificial sweeteners, and anything with many weird ingredients |
| Supplements | Bone broth, collagen powder |
| Results | Up to 12 pounds a week |
| Others | Close medical monitoring is necessary if the diet is being used for a child to treat epilepsy |
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What You'll Learn
The keto diet's ability to burn fat, fight inflammation, and reverse disease
The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has been proven to burn fat, reduce inflammation, balance hormones and gut bacteria, improve neurological diseases, and even increase lifespan. The keto diet was originally developed to help improve symptoms of epilepsy, particularly in children who did not respond to other treatments. However, today it is used by adults too, to help with various chronic health problems like obesity, cancer, diabetes, and PCOS.
The keto diet works by lowering insulin levels, which prevents the body from storing extra energy in the form of fat. Instead, the body uses fat stores for energy, leading to weight loss. The diet is high in healthy fats and protein, which helps to reduce overeating of empty calories, sweets, and junk food.
The keto diet is also an effective way to reduce inflammation, which helps every cell and system in the body to function better. Dr. Axe recommends emphasising foods highest in anti-inflammatory nutrients: brightly coloured vegetables, high-quality protein (especially omega-3-rich eggs and seafood), and high-quality fats (like avocado and coconut oil). Herbs and spices, such as turmeric and cinnamon, are also important anti-inflammatory foods.
In his book, Dr. Axe explains how the keto diet can help to reverse chronic diseases by setting metabolism to the way humans functioned in ancient times. The diet is based on solid physiology and nutrition science and has been practiced for over nine decades. Dr. Axe also notes that the more healing nutrients a keto dieter gets, the better the results, and that collagen is a crucial nutrient for repairing damage to cells.
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The importance of collagen and bone broth
Dr. Axe's Super Keto Diet Plan emphasizes the importance of collagen and bone broth for their healing properties and health benefits. Collagen is the "glue" that holds our tissues and bones together and is crucial for repairing any damage to our cells. Dr. Axe notes that while our bodies can produce collagen, production declines with age, and most people do not get enough.
Bone broth is hailed as the number one collagen food. It is typically made by simmering chicken or beef bones, which releases healing compounds like collagen, proline, glycine, and glutamine. These compounds have anti-inflammatory properties and can support the immune system, helping to combat allergies, asthma, and arthritis. Bone broth is also a rich source of gelatin, which protects the gastrointestinal tract, improves nutrient absorption, and supports digestive health.
The type of bone broth consumed depends on individual preferences and health goals. Beef bone broth, for example, is higher in collagen and several minerals, making it ideal for easing joint pain and improving skin health. Chicken bone broth, on the other hand, is lighter, easier to digest, and often contains more protein per serving.
Dr. Axe recommends including at least one serving of bone broth or collagen daily in his Super Keto Diet Plan. This can be in the form of a cup of bone broth or collagen powder added to various dishes. Additionally, Ancient Nutrition, a company associated with Dr. Axe, offers bone broth collagen protein supplements in powder, capsule, or gummy form, marketed for their benefits to hair, skin, nails, joints, and gut health.
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How to get into ketosis
Ketosis is a metabolic state in which the body burns stored fat for energy instead of glucose. The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet that aims to induce ketosis in the body. Typically, carbohydrates provide most of the fuel that our body needs. However, the keto diet reduces carbohydrate intake and teaches the body to burn fat for fuel instead.
To get into ketosis, you should reduce your carbohydrate consumption to 50 grams or fewer per day. This may vary from person to person, depending on their energy usage. The more energy you use, the more fuel your body needs. Exercise helps reduce the body's stores of glucose, so a person on a low-carb diet will not be sufficiently replenishing their glycogen stores, thus encouraging the body to turn to fat as a source of fuel.
Intermittent fasting can also help a person reach a state of ketosis. The most common method of intermittent fasting involves eating all your food within an eight-hour window and then fasting for the remaining 16 hours of a 24-hour period.
For most people, it takes a few days to enter ketosis. However, it may take a week or longer, depending on factors such as physical activity level, metabolism, sleep health, and stress level.
A common sign that you've achieved ketosis is a particular smell to your breath.
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The benefits of the keto diet beyond weight loss
The ketogenic diet, or keto, is a low-carb, high-fat diet that has been used to treat various health conditions since the 1920s. While it has gained popularity as a weight-loss tool, the keto diet offers several other potential health benefits beyond shedding pounds.
One of the key advantages of keto is its ability to help manage and treat chronic illnesses. Research suggests that the diet can be effective in reducing seizures in children with epilepsy, a benefit that has been recognized since its early days. Additionally, keto has been explored as a potential therapy for other neurological disorders like Parkinson's disease, Alzheimer's, and cognitive impairments. By altering the brain's "excitability," the diet may help reduce symptoms associated with these conditions.
Keto also has implications for blood sugar management and diabetes. The diet's low-carb nature can lead to a drop in blood sugar levels, which can be beneficial for those with Type 2 diabetes, helping them manage their blood sugar and lose weight. However, this benefit can also be a drawback, as drastically lowering blood sugar can be dangerous for some individuals.
Furthermore, the keto diet may play a role in reducing the risk of cardiovascular disease. By lowering blood pressure, improving HDL ("good") cholesterol, and reducing triglycerides, keto may contribute to a healthier heart and lower the chances of developing heart-related issues.
Additionally, keto is believed to have anti-inflammatory properties. By emphasizing foods rich in anti-inflammatory nutrients, such as brightly colored vegetables, high-quality proteins (especially omega-3-rich seafood), and healthy fats (like avocado and olive oil), the keto diet can help reduce inflammation throughout the body. This reduction in inflammation may lead to improved cell and system function and potentially enhance overall health.
While the keto diet offers these potential benefits, it is not without its challenges and risks. It is important to consult with a healthcare professional before embarking on any dietary changes, especially those as restrictive as keto. Additionally, long-term adherence to keto can be difficult, and weight regain is common once the diet is stopped. Nevertheless, for those seeking a short-term dietary change to jump-start weight loss or manage specific health conditions, keto may offer benefits beyond the scale.
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The anti-inflammatory benefits of herbs and spices
Dr. Axe's keto diet plan emphasizes the importance of consuming anti-inflammatory foods, such as brightly coloured vegetables, high-quality proteins, and healthy fats. Herbs and spices, in particular, are recommended for their potent anti-inflammatory properties.
Turmeric, a spice commonly used in Indian cuisine, has been relied on for centuries to treat wounds, colds, liver disease, and infections. Curcumin, a compound found in turmeric, is known for its strong anti-inflammatory and antioxidant properties, making it effective in reducing inflammation from conditions like arthritis.
Ginger, another versatile spice used in both sweet and savoury dishes, contains gingerol and shogaol, chemicals that block inflammation pathways in the body. Ginger is widely used to treat nausea, indigestion, colic, irritable bowel, loss of appetite, flu, menstrual cramps, and chills. It also has anti-inflammatory benefits for arthritis, tendonitis, headaches, high cholesterol, and high blood pressure.
Garlic, a staple in many savoury dishes, contains diallyl disulfide, an anti-inflammatory compound that limits the effects of pro-inflammatory cytokines. Studies have shown that garlic supplements can reduce blood levels of inflammatory markers, while also raising antioxidant levels in the body.
Cinnamon, derived from the bark of trees in the Cinnamomum family, has been prized for its health properties for thousands of years. Consuming cinnamon daily has been shown to significantly reduce inflammatory markers, while also boosting antioxidant levels in the body.
These herbs and spices, when incorporated into meals, can provide significant anti-inflammatory benefits, supporting overall health and well-being.
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Frequently asked questions
A ketogenic diet is a very low-carb diet that has been used to treat epilepsy and other neurological disorders. It involves cutting off glucose levels, which makes the body produce ketones for fuel. This can help to reverse neurological disorders and cognitive impairment.
Dr. Axe's keto diet is a 30-day plan to burn fat, fight inflammation, and reverse disease. The diet focuses on eating nutrient-dense foods, including healthy fats, vegetables, herbs, and spices. Dr. Axe also recommends including collagen in the diet, as it is crucial to repairing any damage to cells.
Dr. Axe's keto diet has been shown to reduce inflammation, balance insulin, and boost brain health. It also targets underlying causes of weight gain, such as hormonal imbalances, and can help to break the cycle of restricting and binging on empty calories.
Dr. Axe recommends getting about 75% of your calories from fat, 20% from protein, and 5% from carbs. He also suggests including bone broth and collagen in the diet, as well as taking keto supplements.
