Some more nutrition info graphics 

Came across these today. I know which ones I’d rather have. 

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Who likes health docos? 

Now being an Australian, I’ve noticed it’s hard to find good health and nutrition documentaries that are Australian and relatable. Many of the Americans ones I consider almost useless because we don’t have their foods. Our bread, yogurt, milk, cheese, take aways, restaurants etc are different. How can I compare nutritional status of food I’ve never even heard of?

Finally a brilliant Australian nutrition doco has been made and is simple and scientifically correct.

“That sugar film” 2014

It is a film that is similar to “supersize me” where a normal man takes on a different diet for x amount of days and then sees the results of said diet. Except “that sugar film” is not in the excess of every meal is McDonalds.

It is about a man who has been sugar free for 2 years and he decides to eat the “standard Australian low fat diet” he begins his journey under supervision of doctors and nutritionists who have taken stats of all his health biomarkers.

In this time time he does not eat one bit of “junk food” and he gains 8kg, his liver enzymes sky rocket as well as his triglycerides levels and waist circumference. And shockingly, he consumed the exact same amount of calories as he did eating his previous sugar free life style. He even kept up his exercise to make sure he was controlling for all possible variables.

Now if that’s not ‘slap you in the face’ proof that “calories in vs calories out’ notion is just plain incorrect than I don’t know what is.

I recommend everyone have a watch, 10/10 for groundbreaking nutrition.

P.S. Just one down side to this doco is the occasional featuring of “David Wolfe” the self proclaimed “health expert” who also believes the world is flat AND that vaccines cause autism… I just ignore those parts and listen to the actual qualified experts and their scientifically proven facts.

Vitamin and mineral supplements go hand in hand with ketosis 

If you decide to go down the path of trying to get to ketosis, I highly advise taking supplements daily. Being in ketosis is a diuretic process, and if you are also losing weight then your body is losing its stores of vitamins and minerals. 

In today’s world, many carbohydrate rich foods are fortified with all of the vitamins and nutrients we need (cereal and bread are great examples of this) so when you stop eating these things your body needs to supplement them. 

I have found my appetite to be majorly reduced in ketosis and although I consume a good daily intake of green veges and berries it is still not enough to reach my daily recommended intake. The above picture is of the vitamins and minerals I take. I have noticed without the salt tablets I get migraines, salt intake is very important in a ketogenic way of eating, since no highly fortified carbohydrates are eaten, our natural salt balance is disrupted. 

Some keto-ers manage to simply add 1-2 teaspoons of salt a day to their diets, but I am not one of them, so I prefer a simple salt tablet. 

Reference for supplementation of ketogenic diets: 

Zupec-Kania, B & Zupanc, M, L. 2008. Long-term management of the ketogenic diet: Seizure monitoring, nutrition, and supplementation. Epilepsia, 49, pp.23-26

So what is ketogenic/keto anyways? 

I will try and do this without getting too “sciency” 

The scientific community doesn’t t have an exact definition of what a ketogenic diet is, some people say “eating under 50g of carbs” some say “eating under 20g a day”. With consuming high fat (100-200g) and moderate protein (70-120g). Essentially I understand it as a way of eating (diet) that brings your body into ketosis. 

What is ketosis? 

Ketosis is a metabolic state, some call it “keto-adapted” “fat-adapted” and I just call it “keto”.

To cut a long story short, Eating a “normal” carbohydrate rich meal, puts your body in a busy state of digestion and the foods are turned into nutritients, one of these being glucose, you may have heard things like, “your brain needs glucose to survive” this is somewhat true but it just mainly needs something to keep it going. 

When you deprive your body of carbohydrates, they stop becoming easily available and another source of energy must be created. Eating a ketogenic diet changes your metabolism due to its lack of glucose, it therefore looks for other sources and finds fat (whether it’s digested OR a mix of the fat on the body as well) and converts it into ketones. 

Ketones can be used by the brain, they are considered to be the primary fuel for the brain and much more beneficial than glucose is. (Some scientists agree with this, some protest against this) I personally think all the evidence is there with the fact that being in ketosis can reduce and even stop all seizures in those with untreatable epilepsy… (this has been scientifically proven many times over, I’ll references some medical articles under this post). 

Sooo pretty much what I’m trying to say is, your metabolism changes and it stops using glucose and starts using ketones. 

This is what “ketogenic” is. 

Reference: (literally a cut and paste of the article because I don’t feel like referencing with Harvard or APA style) 

Seizure, June 2014, Vol.23(6):439–442, doi:10.1016/j.seizure.2014.02.015 Open Archive, Elsevier user license, 

Ketogenic diet in adolescents and adults with epilepsy. 

Maromi Nei a,b,,Ly Ngo dJoseph I. Sirven cMichael R. Sperling a,b

http://drmalcolmkendrick.org/2016/11/13/those-who-promote-a-high-fat-low-carbohydrate-diet-are-silenced-around-the-world/

Shocked and angered… 

Australian Surgeon and doctor told not to give nutritional advice. @thegaryscience I stand with you. 

-The central issue for my silencing has been that my primary medical degree and my further qualifications as an Orthopaedic Surgeon are not satisfactory to give nutritional advice. “The fundamental fact ‘is’ that you are not suitably trained or educated as a medical practitioner to be providing advice or recommendations on this topic as a medical practitioner.”-