Ketogenic (or keto diet) diets are one of the latest dietary trends to sweep the diet market. The idea is you reduce your carbohydrate intake to below 50g per day allowing your body to shift mostly to fat as it’s primary energy source.
During usual metabolism the muscles and organs use a combination of glucose and fat as it’s main energy sources. The central nervous system on the other hand uses only glucose as it’s fuel source.
During periods of very low carbohydrate intake glucose is unavailable meaning our body’s need to think fast. Luckily it has an answer. Our body’s begin metabolising more fatty acids for energy.
Usually fat metabolism follows a sequence of events which ultimately provides energy. During periods of low glucose availability this sequence is disrupted. Some of the fat is converted to glucose in the liver to help with glucose supply. With the usual process of fat breakdown disrupted the liver needs to find an alternative way of meeting...
My blog ideas seem to start with some form of education session during the day job. Particularly in type 2 education. We get quite a mixture of patients from the rather ambivalent to highly engaged. Some are so engaged they look into various diets to help them manage their condition. Sometimes with tremendous success.
One of the more popular diets I encounter is the intermittent fasting diet. This is likely common because it gets so much media attention. Michael Mosley in particular has made such diets extremely popular and specifically positions them for type 2 diabetes management.
A very quick google is abundant with websites on intermittent fasting and it’s benefits. But does it actually work?
Today I am going to look at the evidence behind intermittent fasting and whether it’s a diet you should be following.
What is intermittent fasting?
There is no true system of intermittent fasting. The principles is based on two systems. Either reducing the amount of calories you eat on some day...
I can't help but notice the downbeat tone of my client. Usually Claire (not her real name) is lively and bubbly.
Claire is one of my Winning Weight Loss Programme clients and has been doing very well over the previous few weeks with her lifestyle change. Today though, she sounds different.
Claire tells me how she has fallen off the wagon. I probe deeper to understand why someone who is doing so well with her weight loss has completely gone off the rails in the space of a month since our last conversation.
Claire, like many others I have came across either as a private client or as a patient within the NHS, informs me it all started with a small blowout about a week after our last conversation. Claire, went out for dinner and had a dessert. The following evening, she went to the shop and bought a bag of chocolate and ate it all.
"I just felt I had blown it and so what was the point" Claire told me.
What Claire and many others fail to realise is this is actually common...
When working with 1:1 dietary clients, as a rule, I send them out a questionnaire asking them if and how I have helped them and what I could do better. I've recently had some lovely feedback from clients who have thus far managed to lose a serious amount of weight amongst themselves and it inspired todays post.
One common theme these clients have fed back is the way in which I help them change their thinking from short term dietary behaviour to longer term sustainable weight loss.
For example, Jane (not her real name) explained how she had consistently struggled to find the ability to lose weight long term. Sure she had successes over the years but she would relapse once the weight loss was not as expected week to week. Downhearted, Jane lost the motivation and ultimately relapsed.
Another prime example is Sue (not her real name). Sue was able to hit target weight a number of times through various methods but once achieved, complacency would set in. Over time and without realising...
If you are an avid user of social media, particularly Instagram, I'm sure you will have come across varying fitness models/bloggers who frequently post about 'tea' products they have used to help sculpt out their body.
Now I must admit, usually when I see this I roll my eyes because my thinking is 'are they really selling this shit as the reason they have such low body fat percentages rather than the strict diet and training plan they stick to'? However, I'm not one to judge without doing my research first so I've taken a look at a very recent Review Article from the American Journal of Clinical Nutrition and I must admit, the outcome has opened my mind somewhat. If you want to check out the article here's the link: http://ajcn.nutrition.org/content/98/6/1682S.long
The study looked at three types of tea - green tea, oolong tea and white tea - all of which come from the leaves of the Camellia sinesis L species of plant. All three teas contain several polyphenolic (the component...
Welcome to my new website and blog. You may have seen the previous venture with MXA Fitness but as I have gained more qualifications and qualified as a dietitian my focus has gradually focused more upon nutrition and diet. So as they say, all good things must come to an end and now I'm delighted to be focusing on my private work helping clients with their dietary goals.
Mark Green Nutrition is all about offering an expert service in a supportive and friendly way. So if you have any goal where diet may play a part, get in touch for a free consultation and see if it is for you.