I’ve long espoused a fairly low-carb lifestyle for optimal health, but “low-carb” means different things to different people.
For some, it means eating the fewest carbs possible, as in a strict carnivore diet or something more like carniflex, a meat-centric approach that strategically includes some plants.
For others, it means a keto or Atkins-style diet that restricts carb intake.
Some people don’t count carbs at all but still consider themselves “low-carb” because they eat mostly meat, eggs, and vegetables, and they limit things like grains, fruit, legumes, and added sugars. Sound familiar? That’s the classic Primal or paleo approach.
What all these low-carb folks have in common is that they need to decide what to eat day in and day out. Thinking about food all the time can become tedious, especially when you’re trying out a new way of eating and don’t know what’s “allowed.” It’s tempting to sort foods into discrete categories based on macronutrients (carbs, fat, protein) and quality (“good” versus “bad” foods) to reduce decision fatigue.
Read MoreEvery “keto for women” forum abounds with stories about menstrual cycles gone haywire in the first few months of keto. Common complaints include:
Irregular menstrual cycles
Breakthrough bleeding
Sudden changes in menstrual cycle length, especially periods lasting much longer than normal
Keto critics love to cite these stories as evidence that keto isn’t good for women. After all, for premenopausal women, menstrual cycle activity acts as a barometer for overall health. Menstrual cycle disruptions are usually a sign that your body is under some kind of stress.
Read MoreFlexibility is generally a positive attribute. While I would never suggest being flexible in matters of morals, loyalty, or self-dignity, in most other areas it is beneficial.
A person should have flexible joints — they should be able to move with fluidity and grace through many different positions, under load and unloaded.
A person should have metabolic flexibility — they should be able to utilize all forms of caloric energy coming in, regardless of macronutrient ratios.
A person should be a flexible dieter — they should be able to move through life without rigid adherence to some dietary prescription resembling dogmatism. Same goes for fitness dogma.
There are many reasons why this is the case. There are a lot of different foods out there, and to sample them brings pleasure and variety. A flexible eater is someone who can roll with the punches, adapt to different situations, and eat suboptimal foods without incurring any real damage. It gives you more freedom and resiliency.
At this point, intermittent fasting isn’t a new concept, nor is it a difficult one. You take in all of your calories for the day within a limited window of time, and the rest of the day, you stick with water, maybe a cup of coffee, or tea in the morning if you feel so inclined. The idea is that giving your body a period of time “off” from digesting food allows your cells to heal and renew in other ways.
A Practice Born Because Calorie Restriction is Unpleasant
Intermittent fasting became popular because calorie restriction was found to contribute to healthy aging. A few mouse and worm studies seem to show that drastic reductions in food intake over a long period of time could prolong your life.
When describing someone that has successfully made the transition to a Primal or Keto way of eating I often refer to them as “fat-adapted” or as “fat-burning beasts”. But what exactly does it mean to be fat-adapted? How can you tell if you’re fat-adapted or still a sugar-burner?
As I’ve mentioned before, fat-adaptation is the normal, preferred metabolic state of the human animal. It’s nothing special. It’s just how we’re meant to fuel ourselves. That’s actually why we have all this fat on our bodies – turns out it’s a pretty reliable source of energy.
Here’s what you need to know about the benefits of becoming fat adapted, or keto adapted, and why it works with your biology.
Read MoreEven after publishing several books and hundreds of articles that draw upon the science of ketosis and low-carb living, I keep researching, thinking, revisiting, and discussing the underpinnings of ketosis. My writing partner, Brad Kearns, and I maintain a running dialogue on all things keto. The latest conversation revolved around two very common questions or “problems” that keep coming up in the ketogenic community: why am I getting low ketone readings?
It’s a fair question. Why do some people on a keto diet register high ketones while others eating the same way register low numbers?
I won’t offer definitive answers fit to etch into stone. I will offer my exploration of the research, some educated speculation, and actionable advice you can ruminate on. And by all means get back to me with your take on the questions and my explorations, please. Dialogue is essential to understanding.
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Ⓒ 2023 Mark's Daily Apple
