Category: Carbs

Keto and the Menstrual Cycle: Is There Reason To Worry?

It seems every “keto for women” forum abounds with stories about menstrual cycles gone wild in the first few months of keto. Irregular cycles, breakthrough bleeding, and periods lasting much longer than normal are common complaints. Sometimes these stories are cited as evidence that keto isn’t good for women, at least not premenopausal women, and that we need carbs for healthy hormones. Yet, many women don’t notice any changes in their menstrual cycles at all, while others report improvement in PMS symptoms and cycle regularity from the get-go.

What gives? Why do some women’s cycles apparently become wacky when they start keto, while others feel like keto is the key to period bliss? Can keto “mess up” the menstrual cycle?

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13 Keto-Friendly Fiber Foods

While some keto or low-carb proponents claim fiber is useless at best and actively harmful at worst, I come down on the side that says fiber is probably helpful for most people. Some folks have persistently better responses to low- or no-fiber keto diets, and I won’t argue with that—I’ve seen it happen and I’ve read the studies where de-emphasizing fiber can actually improve constipation, for example.

I’ll just say that I have an opposite reaction, and, most importantly, I love eating a variety of plant foods that also happen to contain a ton of great nutrients in addition to fiber.

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Dear Mark: Protein Efficiency in Seniors, Earned Carbs, Hardgainer with Limited Time

For this week’s edition of Dear Mark, I’m answering three questions from readers. First, is the reduced protein efficiency in older adults due to inactivity, or is it something inherent to the aging process, or both? Second, how does a person know if they’ve actually “earned” any carbs? Does everyone on a keto diet earn carbs by virtue of exercising, or is there more to it? And finally, how can a hardgainer with a packed schedule all week long and limited gym time maintain what little muscle mass he’s managed to gain?

Let’s find out:

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Are All Calories the Same?

As you and millions of other people embark on new dietary journeys, you’re going to hear a ton about calories.

“Calorie counting is everything.”

“If you aren’t counting calories, you won’t lose weight.”

“Just eat less calories than you expend.” For one, it’s “fewer.” Two, that’s not the whole picture.

These statements aren’t wrong exactly, but they offer an overly simplistic picture of the relationship between weight loss and calories. They ignore context. And context is everything, especially when you’re talking about calories and weight loss.

Most people (even many scientists) believe that the body composition challenge is a relatively simple equation: to lose weight you must reduce calories (either eat less or burn more), to gain weight you must add calories (eat more or burn less), and to maintain weight you keep calories constant (eat and burn identical amounts). Calories in over calories out.

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Holiday Eating: Considerations for Keto and Primal Types

‘Tis the season… for wondering “Seriously, what the heck am I going eat this holiday??”

I’m guessing that most Mark’s Daily Apple readers can relate to the angst that comes with trying to be a “healthy person” during the holiday season. Are you going to indulge? How much? How will you feel physically and mentally if you do? How will other people behave if you don’t?

Particularly if you’re somewhat new to a Primal lifestyle, it can be hard to figure out what will be best for you—and keto comes with a whole additional set of considerations. Compared to a more general Primal way of eating, keto requires stricter adherence to carbohydrate limitation. Moreover, it is possible to measure your ketone levels and tell objectively whether you have crossed the line (not that you have to do so). If ketosis is your goal, there is no chalking up that chocolate pecan pie to the 80/20 principle and being on your merry way.

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Oxidative Priority: Dietary Fuels To the Body

Today’s guest post is generously offered up by Craig Emmerich, husband to—and co-author with—the queen of keto herself, Maria Emmerich. Enjoy!

When we consume macro nutrients, our bodies go through a priority for dealing with them. This priority can be very useful in understanding how our bodies work and how to leverage it for losing weight.

The body doesn’t like having an oversaturation of fuel in the blood at any time. It tightly manages the fuels to avoid dangerous situations like hyperglycemia or blood glucose that is too high. But it also manages and controls other fuels like ketones (beta hydroxybutyrate or BHB levels) and fats (free fatty acids or FFA and triglycerides) to keep them under control and not oversaturate the blood with fuel.

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