Intermittent Fasting (IF) and the Keto Diet – Are These Diets Good or Bad? | Boot Camp Challenge

Intermittent Fasting (IF) and the Keto Diet – Are These Diets Good or Bad?

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Intermittent Fasting (IF) and the Keto Diet – Are These Diets Good or Bad?



Hi friends,

I hope you are having a most amazing day!  

Lately, you have been super psyched about NUTRITION, NUTRITION and NUTRITION.  Which of course, I love!

And, you have been asking a TON of questions about Intermittent Fasting (IF) and the Keto Diet.

These two diets have been quite popular of late and you have requested some intel.  As a matter of fact, I have received so many questions, I decided to make it our podcast topic, woot!

So, as per protocol, grab your coffee or your wine (unless you are driving!) and get ready for some school!

In the next thirty minutes, I dive into the history of these two diets, why they were created and how they work for you.  I also drop the following truth bombs:

- What two diseases Intermittent Fasting COULD prevent or minimize (and it’s freakin exciting!)

- What you CAN’T eat when you are doing Intermittent Fasting.

- Which diet can help you lose a TON of fat.

- The one missing food on the Keto diet that may make it UNHEALTHY for you.

- Why pooping is so important.  Cuz you know you I like talking about poop!

And, I know I say it in every email, but I am so thankful for YOU.  I so appreciate you taking time to listen to our podcasts and share your thoughts, ideas and comments.  And, if you have any topics you would like us to discuss in future podcasts, please email me and let me know.  The best ideas always come from you!

Smiles,
Lori
xoxo

P.S. If you have topics you would like me to cover or questions I can answer, please email me at lori@bootcamp-challenge.com. And, obvi, it can be ANY topic!

And then, once you finish listening, would you take a second to subscribe to our podcast? It takes just a few seconds and will guarantee you don't miss out on upcoming episodes! Click here to subscribe!

If you found this to be helpful, we would love it if you would share it with your friends.

Now get out there, and keep going for your goals one step at a time. Invest in yourself!

Hoo-Aah!
The BCC Team

2 Comments

  1. Veronna Arthur says:

    I have been eating a Ketogenic Diet for around 2 years. I combine IF with Keto. I typically have my first meal around 1-2 pm and finish eating at the very latest around 8pm. You are right in saying that this is a lifestyle. My triglycerides have gone from 155 to 53. All of my other lab work has been restored to fantastic and I’ve lost around 50 pounds. I’ve kept keto as basic as I can. A few easy things to remember- In the presence of carbs, your body will not burn stored fat. Fat does act as a fuel. It works wonderfully and sustains longer than glucose. There are NO ESSENTIAL CARBS. I believe that sugar is toxic. A cancer cell cannot live on Ketones but thrives on glucose. During IF new cells are generated and will be formed absent of glucose and built instead with ketones. (Autophagy) You can starve a cancer cell with ketones! Really the ketogenic diet is the absence of carbs and sugar, adding healthy fats and a lot of vegetables. There is 4 times the amount of vitamin C in a bell pepper than there is an orange. The same nutrition you find in fruits can also be found in your vegetables. The same applies to the fibers found in grains. Which all convert to glucose. Your body consumes the fat found in the keto diet as fuel and it is not stored to fat in your body. Liver health is vital. I’m hoping that you might do some more research. Maybe look at some of the topics I have shared here with you. I believe these things are life saving and changing. Thanks for sharing your podcast today.

    Veronna Arthur

  2. admin says:

    A note before we get started:
    The following responses come from our nutritionist, Sarah Weitz, MS, RD, Michigan State professor and BCC nutritionist.
    And, the following is a pretty great and also fairly pro-keto website with layperson explanations about ketosis, what it is and how it works, and how it also functions with other metabolic processes in the body. You’ll note that it also points out that not all cells in the body can use ketones and therefore survive, much less thrive, with sustained ketosis. https://www.ruled.me/ketosis-ketones-and-how-it-works/ I will refer back to information presented here throughout my response.
    “I have been eating a Ketogenic Diet for around 2 years. I combine IF with Keto. I typically have my first meal around 1-2 pm and finish eating at the very latest around 8pm. You are right in saying that this is a lifestyle. My triglycerides have gone from 155 to 53. All of my other lab work has been restored to fantastic and I’ve lost around 50 pounds.” -These are spectacular numbers, and it sounds like this diet pattern is working really great for you, which is awesome. It doesn’t work this way for everyone, due to either adherence, genetics, or a combination of the two.

    “ I’ve kept keto as basic as I can.“ -Again, excellent, but unfortunately this makes you a bit of an outlier. Many proponents and followers of a keto diet are “in it for the bacon”, i.e. eating as few carbs and as many animal-product-based proteins and fats, thereby drastically increasing intake of saturated fat, which increases risk of heart disease by increasing serum LDL cholesterol.

    “A few easy things to remember- In the presence of carbs, your body will not burn stored fat.” -Not necessarily true, depends on duration and intensity of physical exercise. Also, if I eat ONLY carbs but eat them in caloric quantities insufficient to meet my metabolic needs, I will absolutely burn fat to compensate for the energy deficit. The First Law of Thermodynamics will always win.

    “Fat does act as a fuel. It works wonderfully and sustains longer than glucose.” – This is technically correct.

    “There are NO ESSENTIAL CARBS.” -If your body truly did not need carbohydrates, it would not have an entire metabolic process to create them from the carbon skeletons of other non-carbohydrate molecules – GLUCONEOGENESIS (i.e. “the creation of new glucose”). See the explanation in the website above. Just because you CAN use fat and ketones as fuel doesn’t mean that they are the preferred energy source of your body. (I hate watermelon but if you starve me long enough I’ll eat it… a rough approximation but similar idea.) Even with sustained ketosis, your body will STILL use gluconeogenesis to create glucose for those tissues/cells that either can’t use ketones or work better with glucose – no amount of not-eating-carbs-ever will stop that.

    “I believe that sugar is toxic.” -I disagree with the use of the word “toxic”, classic Britney Spears jam notwithstanding. A toxin is a poisonous substance, and sugar is clearly not poison, in that you will not die if you eat a Jolly Rancher (unless you choke on it, but still, not sugar’s fault there). Objectively, sugar is a six-sided carbon ring. One of those types of rings is glucose (the others being fructose and galactose). Many glucoses linked together make either a simple or a complex carbohydrate, depending on how they’re linked. Biochemically, that’s it. I DO agree that too much sugar can have negative health effects, but let’s not pretend that sugar is the same as arsenic or cyanide.

    “A cancer cell cannot live on Ketones but thrives on glucose.” -True for most cancer cells, although technically not all.

    “During IF new cells are generated and will be formed absent of glucose and built instead with ketones.” -Cells aren’t built with carbs or fats, they’re built with proteins.

    “You can starve a cancer cell with ketones!” -Again, accurate in many but not all instances. Still good!

    “Really the ketogenic diet is the absence of carbs and sugar, adding healthy fats and a lot of vegetables. There is 4 times the amount of vitamin C in a bell pepper than there is an orange.” -True, but bell pepper also has carbohydrates. 1 cup of raw red bell pepper has about 9 grams carbohydrate.

    “The same nutrition you find in fruits can also be found in your vegetables.” -Again mostly true.

    “The same applies to the fibers found in grains.” -This part is not true. While vegetables do have soluble fiber, they do not have as much insoluble fiber as whole grains do, which is incredibly necessary for gut health and shown to have a causative effect on risk of colorectal cancer. The amount and type of fiber present in vegetable is simply NOT equivalent to that of unprocessed, whole grains.

    “Which all convert to glucose. “ -Here’s where that pesky gluconeogenesis comes back in. Your body can and preferentially does make glucose out of non-carbohydrate substrates, as described in the link above. That means that excess protein and fat get catabolized into their various carbon-based bits, fed into the gluconeogenesis machine, and pumped out as freshly-made glucose IF YOUR BODY NEEDS IT.

    “Your body consumes the fat found in the keto diet as fuel and it is not stored to fat in your body.” -Nope, sorry. Your body is an evolutional valedictorian of storing excess energy, because it doesn’t know when the next food is coming in. If you have intake in excess of your need, regardless of the source of energy, the leftovers get stored either as glycogen in the liver or as triacylglycerides in fat (some protein storage occurs as well, but this is limited due to the energy-poor storage function of protein [only 4kcal/g instead of 9kcal/g with fat]). Saying that the fat consumed as part of a keto diet is not stored as fat is simply not true, if you’re eating more than you need.

    “Liver health is vital.” -Agreed, and when it comes to nutrition, a good portion of your liver health is out of your control. Your liver works behind your keto-loving back to store excess energy as glycogen, it has its own set of checks-and-balances metabolic processes to compensate for whatever clever nutrition hacks you think you are sneaking by it, heck your liver will outright go right above your head and ask to speak to the manager so it can create glucose from not-carbs (there’s that pesky gluconeogenesis again).

    “I’m hoping that you might do some more research.” – I do LOVE doing research. My source has a professional degree and a Masters degree and is a licensed registered dietician. I feel most confident with my resources.

    “Maybe look at some of the topics I have shared here with you.” -This goes both ways. If you’re not willing to examine research from “the other side” and consider that the truth lies somewhere in between, we’re just going to continue shouting our own truths back and forth at each other in perpetuity.

    “I believe these things are life saving and changing.” -From the perspective of this nutrition expert and healthcare professional, it certainly looks as though they ARE lifesaving and changing FOR YOU. Can’t emphasize enough how excellent that is, major kudos. But I also know that nutrition HAS to be completely individualized, because what works for you might not work for me, even if we do things the same way. Simply put, there is no one-size-fits-all diet, and there are many ways to eat healthy, be healthy, and live a long and healthy life.

    “Thanks for sharing your podcast today.”: You are so welcome!

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