Creatine Monohydrate vs. Creatine HCL: Benefits, Personalized Dosages, and Optimizations for Biohackers and Advanced Nutrition Enthusiasts

Author: Gabriel Peșa aka Bralgei Shackry (full article on my biohacking page)

Date: February 2026

Sources: Based on personal experiences, advanced nutrition and biohacking expertise; recent studies (2024–2026), resources from Thot Nutrition and Bralgei.com, podcast and experts’ opinion.

As a biohacker with over 30 years of experience, I have tested numerous variants in vivo, especially since I am lazy and dislike inefficient work. When I got serious about sports and creatine, I had access to the highest quality amino acids (L-leucine being the most important).

Let me be very clear from the beginning. The star of this secret is L-Leucine in nano-molecular form because size matters, but in combination with other elements that I will emphasize here, a Greate bio-hack is available. Everything you need to know about L-Leucine and the amazing benefits, you can find here: L-Leucine; the best key to muscle recovery, health & longevity in 2023. Now, let’s get back to creatine.

I realized that I wanted to recover my body as quickly and efficiently as possible. And I achieved this at over 50 years old, without any experience or discipline in sports. So, it is possible, but let’s learn the details and secrets. 

Simultaneously with my sports experiments, I founded Thot Nutrition, a company that produces nano-molecular essential amino acids—the only one with this high standard of quality. Size matters in biology and performance (information about the nano-molecular essential amino acids and biohacking project: www.thotnutrition.com and www.bralgei.com). Pay close attention to these details, because they matter. Everything matters. 

Creatine monohydrate or its HCL variant is becoming an essential tool for body optimization, especially in muscle reconstruction after long periods of inactivity. On my websites and YouTube channel, you will find innovative approaches, debunking nutrition myths and promoting supplements such as essential amino acids for hypertrophy and longevity. This article explores creatine monohydrate and its HCL variant, focusing on personalized dosages, optimized absorption, cognitive and women’s benefits, plus a bonus on a “golden triangle” for accelerated muscle growth. We rely on recent studies (2024–2026 – references at the end) for a balanced perspective, suitable for those who are curious, informed, or involved in personal research.

Read the full article and the secret combo of supplements on my biohacking page:

New muscle hypertrophy biohacks with creatine and nano-molecular leucine in 2026

SUMMARY: Advanced Muscle Growth and Protein Synthesis
Key principles for body transformation, optimal energy, and metabolic bioefficiency

The complete material on the biohacking, nutrition and antiaging page: Gabriel Pesa aka Bralgei Shackry

In English: https://bralgei.com/muscle-growth-and-protein-synthesis/

In Romanian: https://bralgei.com/ro/cresterea-musculara-si-sinteza-proteica/

1. Caloric Deficit and Body Recomposition
To reduce fat, a moderate caloric deficit is essential. The goal is to prioritize fat loss without sacrificing muscle mass. Body recomposition is possible through precise nutrition and strength training—even without a caloric surplus.

2. Proteins and Amino Acids: Vital Foundations
High protein intake is key for muscle maintenance and appetite regulation. Essential amino acids play a superior role due to their much higher utilization rate compared to standard proteins. Thot Aminos provide professional-grade solutions with direct blood absorption.

3. Isometric Training and Under2ms
Strength training—especially intense isometric protocols—stimulates protein synthesis, maintains a high metabolic rate, and shapes the body. The Under2ms method activates deep muscle fibers and optimizes neuromuscular signaling.

4. Sleep and Hormonal Regeneration
Deep sleep regulates satiety hormones (leptin, ghrelin), reduces cortisol, and supports cellular repair. Lack of sleep increases cravings, inflammation, and halts progress.

5. Stress and Cortisol Management
Chronic stress promotes fat storage and impairs cognitive performance. Biohacking practices, mindful breathing, and active recovery help rebalance the neuroendocrine system. Details at Bralgei Biohacking.

6. Hydration, Satiety, and Digestion
Hydration goes beyond water—it optimizes digestion, curbs appetite, and supports metabolic functions. A dehydrated body retains fat more easily.

7. Consistency Equals Progress
Results emerge from small actions repeated over time. Not perfection, but consistency is the true transformation engine.

8. Whole, Unprocessed Foods
Choose natural proteins, vegetables, healthy fats, and complex carbs. These balance hormones and support gut microbiome—the foundation of longevity.

9. Intelligent Progress Tracking
The scale is just one tool. Photos, measurements, daily energy levels, and how clothes fit provide a more accurate picture.

10. Mindset: The Invisible Architect
This is not a diet—it’s a lifestyle. Discipline, patience, and compassionate course correction are key to sustainability.

11. Glucose and Sugar Management
Sugars and starches rapidly convert to fat. Use a tablespoon of organic apple cider vinegar before meals, avoid morning carbs, pair them with fats, and walk 10 minutes post-meal.

12. Professional Essential Amino Acids
Only 17–30% of proteins convert into usable amino acids. The rest becomes sugar and nitrogen waste. Thot Aminos have a 98–99% Amino Acid Utilization Rate (AAU), require no digestion, are orthomolecular, and absorb instantly—ideal for fasting, keto, intense training, and cellular recovery.

For the full version with protocols and expanded resources:
bralgei.com/muscle-growth-and-protein-synthesis

Discover high-level biohacking.
Your life can be molecularly supported—not just motivationally.

Overview of the article:

• The benefits of eating a healthy high-fat diet are nothing more than the results of returning to the way our bodies have naturally been created to use their energy resources over time.
• A properly applied ketogenic diet can help to lose weight, optimize the nervous system, stabilize blood sugar levels, increase energy levels, reduce inflammation and protect the cardiovascular system, along with many other benefits.
• Among the many applications of the ketogenic diet are the medical ones, where encouraging results have been reported in diseases such as: diabetes, epilepsy, Alzheimer’s, cardiovascular diseases, etc.

I look around and everyone wants to lose weight, everyone wants to be healthy, everyone wants to live longer (if possible, without doing anything, but that’s another story). Regardless of the method that everyone chooses or the motivation behind it, it is a growing trend.

It is not surprising that more and more advanced solutions have been sought and are still being sought, which aim at obtaining real and sustainable results in the shortest possible time, with as little as possible energy consumption.

We have at our disposal an ocean of tools, created out of necessity. But which one do we choose? We all want quality, we want the best. But is it right? Behind every instrument in the ocean of instruments is another ocean of science, which, in order to understand, for the majority, one lifetime is not enough.

A very powerful and effective tool is the ketogenic diet itself, which, along with hydration, in terms of nutrition, is perhaps even the “basis” through which we feed our body, to which we can add all sorts of fireworks, supplements, cycles, etc. to potentiate its effects.

In the ketogenic diet, we use fats as the main source of energy, a mechanism that entails a lot of benefits. To better understand how it works, read The Basis in Ketogenic Nutrition.

So let’s dive into what this diet has to offer and explore the benefits, one by one.

Can Ketogenic Diet (KD) be used for weight loss?

Although it is not the solution to all problems, an optimal weight helps a person in many ways. Many people are overweight or obese, and from this situation a number of other physical, mental and emotional problems can develop. Therefore, it is understandable why it is desirable to have a weight within normal limits. As long as the body is in ketosis, it learns to use fat as fuel, including fat stored in adipose tissue[1].

Combined with intermittent fasting, the ketogenic diet can work wonders.

See also: article on ketogenic diet and intermittent fasting.

Ketone bodies, in which fat is broken down, also influence the hormones that control appetite, and a decrease in appetite is observed, by decreasing the secretion of ghrelin (hunger hormone) and increasing cholecystokinin, which amplifies the feeling of satiety after eating[2].

By drastically reducing the amount of carbohydrates (5%), food no longer triggers an increase in post-food insulin levels. Insulin is the hormone that deals with the introduction of energy substrate into the cell, either as glucose or as fat. Since this pathway is no longer used, less fat will be stored in fat cells. Insulin suppresses the activity of leptin, the hormone that transmits to the brain that we have enough stored energy and no need to eat.

Ketogenic nutrition influences and is influenced by hormones. The main interactions involve metabolic imbalances, polycystic ovary syndrome, thyroid hormones, hypothalamic-pituitary system, sex hormones and stress.

A meal rich in carbohydrates provides energy in the short term, but a few hours later, we get hungry again. In a fat-based diet, this is not the case, as fat is a long-term source of energy, and when it is depleted, the body moves on to energy stored in cells as fat. If carbohydrates are needed, the body adapts over time and can synthesize them on its own.

In addition to eating high in healthy fats to stimulate weight loss, there are all sorts of helpful tricks that fit perfectly into the ketogenic diet. These include: intermittent fasting, drinking black or green coffee or tea, exercising, proper hydration, etc.

You have here an article and here a podcast about how to use fat for weight loss.

Bonus: an astonishing skin! Each of our cells has a membrane made up of lipids and proteins, but especially lipids. Providing a good building material for each cell, along with proper hydration (see here the Hydration protocol), to which we add the antioxidant and anti-inflammatory effects of ketone bodies, it is not surprising that all these things are reflected on the surface.

Can KD optimize the nervous system?

If it weren’t for the large number of people who want to lose weight, personally, I would put this topic first. Why? Because the nervous system is the basis of everything. It’s our operating system, our software if you will. It commands, it receives and transmits information both inside the body and in relation to the outside. If it is “fried”, we are also “fried”. Let’s see how a ketogenic diet can influence this essential system.

We are taught that glucose is the main fuel for our brain. Indeed, to be used by the brain, glucose does not need insulin to enter the brain cells, as do the rest of the cells in the body, but the harmful effects that sugar has on the whole body have pushed us to look for an energy resource that brings more advantages than sugar. Thus, it has been found that ketones (What are Ketones?) are an immediate source of energy for the brain and much more powerful than glucose, being able to provide up to 70% of the energy needed for the nervous system to function[3].

At the same time, the brain is the “fattiest” organ we have, being about 60% fat (saturated fat and cholesterol). That’s why it makes sense to be fed lipids. In the structure of neurons is the myelin sheath, a sheath made of fat, which wraps the neuron along its length, with a particularly important role in the isolation and protection of the neuron and the transmission of the nerve impulse. It’s like a wire conducting an electric current. Do you want it to be well insulated with quality material? Or you can afford a short circuit? Here you have an article about myelin sheath.

For maintenance to be quality, you need to make sure the food is quality. Hence the importance of consuming quality fats, rich in saturated fats and cholesterol and DHA. For more details on omega fats, I suggest a podcast regarding this subject.

Can KD reduce inflammation in the whole body?

Inflammation is a natural response of our body, which occurs when it is injured or when a microbe or foreign body enters from the outside. It is an extraordinary protection mechanism, which helps the body either to fight against an infection or a foreign body, or to heal. This is an acute inflammation.

What is less natural is chronic inflammation. Because of stress, toxins, unhealthy physical habits and eating, our body is constantly on alert, constantly in a fight, constantly on the defensive. This is how many inflammatory, localized or systemic diseases appear, which, apparently, do not have a specific cause, and science has not come to know enough about the mechanisms of these diseases. These are diseases in which inflammation is the “star”, but it is present in most diseases.

Seeing what place of “honor” inflammation occupies in our lives, it becomes obvious that we should do something about it. How does our regime contribute to this? Studies show that a ketogenic diet reduces inflammation from a carbohydrate-based diet by producing fewer free radicals during digestion and food metabolism.[4]. This podcast on the role of ketones in inflammation may clarify some aspects in more detail.

It should be noted, however, that there are foods that correspond to the ketogenic diet, but they themselves are inflammatory and harmful, so do not forget to choose those sources of healthy fats!

An excellent guide in choosing good food sources is this one.

The Keto diet stabilizes blood glucose levels

Carbohydrates consumed through food are broken down by the process of digestion into simple sugars such as glucose. Once in the blood, glucose automatically triggers the secretion of insulin from the pancreas, the hypoglycemic hormone that lowers blood glucose levels by introducing it into the cells. By changing the energy source, this pathway is no longer accessed, the blood glucose level no longer increases and insulin secretion is no longer needed. In diabetics, either the insulin secretion is affected or the cells are no longer sensitive to insulin in the blood, and glucose remains in the blood in higher than normal concentrations.

Here you can listen to an interview about the mechanism of insulin resistance. The ketogenic diet is beneficial for diabetics, many of whom may be able to give up the underlying medication they are taking. In a ketogenic diet, as this insulin-dependent pathway is no longer used, diabetes medication becomes useless[5].

Here is another situation: diabetic ketoacidosis. Ketoacidosis in diabetic disease is pathological and occurs when the level of ketone bodies in the blood rises so much, due to the inability of the body to use glucose as the first source of energy, that acidosis occurs (ketone bodies being acidic).

In the ketogenic diet, the level of ketone bodies is at an optimal level, far from the state of acidosis, and during the diet, the body learns to use fats properly as the first source of energy, this being the mechanism by which diabetic disease could be solved[6]. There is debate as to whether high-fat diets do or do not lead to diabetes. This article may shed light on this, along with other myths about the ketogenic diet. And this one shows how one can lower your blood glucose levels in a variety of ways.

Yes, there is a possibility that a ketogenic diet, used for a long time and using unhealthy types of fats, can harm your health and even decrease your insulin sensitivity, but this is another topic.

The Ketogenic Diet provides more energy

When the brain begins to use fat for energy, those sudden increases in energy no longer occur as when carbohydrates are used, but neither do those sudden decreases in energy. So the brain, if it is not supplied with fat from the outside, does not panic, knowing that it has at its disposal the reserves of fat in the body, which it can use at its discretion. Good news? We have more energy, while carbohydrate cravings disappear[7].

Bonus: we no longer have moments of lack of energy or mental fatigue. However, if there is a mental fog and slowness, it is not due to lack of glucose, but to electrolyte deficiency, a side effect specific to the ketogenic diet, which can be known and solved very easily.

There are situations, especially in performance sports, where you really need a big “boost” of immediate energy, in key moments, but those are special situations, in which a objective-based ketogenic diet like Targeted Ketogenic Diet (TKD) fits perfectly, combining the benefits of a ketogenic diet with the immediate energy provided by carbohydrates. In endurance sports, studies show that using exogenous ketones improves athletic performance[8]. The HVMN team wrote some very good articles about nutrition and supplements in sports.

Ketosis helps the brain produce more mitochondria[9], which are the energy factories of each cell and protect them[10]. The more mitochondria and the better their condition, the more energy we have available for our cells to function in our bodies and our bodies to reach a better state.

Biohacker Dave Asprey is very good at his book, Head strong, ceea which is related to the activity of mitochondria.

Medical applications of the ketogenic diet

There is that term “metabolic disease” or “metabolic syndrome”, which refers to a series of diseases that resonate throughout the body and usually have multiple causes. Metabolic syndrome is defined as the presence of at least 3 of the following 5 factors: abdominal obesity, high blood pressure, diabetes, hypertriglyceridemia, and hypo-HDL-cholesterolemia. We have already covered the weight loss part, the diabetes part, so let’s see how it is with the heart and fats.

Using the right fats, the ketogenic diet has a protective effect on the cardiovascular system, increasing HDL (known as “good cholesterol”)[11], lowering the level of triglycerides in the blood, both situations being closely correlated with cardiovascular diseases. For more details on how cholesterol in the ketogenic diet works, I recommend this podcast. To these effects is added the anti-inflammatory effect, the antioxidant effect of ketone bodies. Significantly improving mitochondrial function and having antioxidant action throughout the body[12], Ketone bodies neutralize the effects of free radicals in the body, contributing to the well-being of the cardiovascular system.

Cases of high-fat diets have been reported to significantly improve the symptoms of epilepsy[13] [14], Alzheimer’s Disease[15], Parkinson’s Disease, migraines and even traumatic injuries. Here and here You have two podcasts that contain information and cases of Alzheimer’s disease.

Regarding cancer, the disease of our century, studies show promising results, but this approach is a gray one, and research is just beginning.

Following this article, the ketogenic diet seems like a miracle diet, which, through its antioxidant, regenerating, anti-inflammatory properties, could solve most of our body’s problems. I would say that it is possible, if it is applied properly and adapted to each person. But we must also keep in mind that the diet is just a slice, which is true, important, of what we need to do to be truly healthy.

The question that remains is, well, but doesn’t this diet have any bad parts? Of course he has! Like all things in this world, nothing is just good, just white, it’s not clear every day and after night comes night. Yes, it has side effects, and it is wise to know how to avoid or manage or compensate. But that is already the subject of another article, which we encourage you to read here:

The fundamentals of Keto diet – 100% Powerful Ketogenic Nutrition

Basic rules in ketogenic diet

The Undesired Efects of Ketogenic Nutrition.

I also recommend the movie “The magic pill”, which can also be found on Netflix.

References:

[1] Bueno, N., De Melo, I., De Oliveira, S., & Da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: A meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(7), 1178-1187

[2] Gibson, A. A., Seimon, R. V., Lee, C. M., Ayre, J. , Franklin, J. , Markovic, T. P., Caterson, I. D. and Sainsbury, A. (2015), Do ketogenic diets really suppress appetite?. Obes Rev, 16: 64-76

[3] White, H., and Venkatesh, B. (2011). Clinical review: ketones and brain injury. Crit. Care 15:219. doi: 10.1186/cc10020

[4] Veech, Richard L. The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins, Leukotrienes and Essential Fatty Acids, Volume 70, Issue 3, 309 – 319.

[5] Westman, E.C., Yancy, W.S. Jr., Mavropoulos, J.C. et al, The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr Metab (Lond). 2008;5:36

[6] Richard D. Feinman, Wendy K. Pogozelski, Arne Astrup, Richard K. Bernstein et al. Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base. Nutrition,

[7]  Martin, C. K., Rosenbaum, D., Han, H., Geiselman, P. J., et al. (2011), Change in Food Cravings, Food Preferences, and Appetite During a Low‐Carbohydrate and Low‐Fat Diet. Obesity, 19: 1963-1970.

[8] Cox, Pete J. et al. Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. Cell Metabolism, Volume 24, Issue 2, 256 – 268.

[9] Tieu K, Perier C, Caspersen C, et al. D-beta-hydroxybutyrate rescues mitochondrial respiration and mitigates features of Parkinson disease. J Clin Invest. 2003;112(6):892–901.

[10] Bough, K. J., Wetherington, J., Hassel, B., Pare, J. F. et al (2006), Mitochondrial biogenesis in the anticonvulsant mechanism of the ketogenic diet. Ann Neurol., 60: 223-235.

[11] Bueno, N., De Melo, I., De Oliveira, S., & Da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: A meta-analysis of randomized controlled trials. British Journal of Nutrition, 110(7), 1178-1187.

[12] Haces M. L., Hernández-Fonseca K., Medina-Campos O. N., Montiel T. et al (2008). Antioxidant capacity contributes to protection of ketone bodies against oxidative damage induced during hypoglycemic conditions. Experimental Neurology, Vol. 211 (1), 85-96.

[13] Simeone T., Simeone K., Stafstrom C. , Rho J. (2018) Do ketone bodies mediate the anti-seizure effects of the ketogenic diet?. Neuropharmacology, Vol. 133 (1) 233-241.

[14] Simeone, T.A., Simeone, K.A. & Rho. Ketone Bodies as Anti-Seizure Agents. J.M. Neurochem Res (2017) 42: 2011. 

[15] Y. Kashiwaya, T. Takeshima, N. Mori, K. Nakashima, K. Clarke, and R. L. Veech, “D-β-Hydroxybutyrate protects neurons in models of Alzheimer’s and Parkinson’s disease,” Proceedings of the National Academy of Sciences, vol. 97, no. 10, pp. 5440–5444, 2000.

• The article aims to explain how to properly use keto nutrition and ketones (What are ketones)?
• We will find out what are the obstacles in ketosis.
• We will find out which are the main foods used in the keto diet.

KETO RULES

• First of all, the ketogenic diet (See article: The fundamentals of Keto Nutrition), regardless of its type, is not used in the long run. This type of nutrition is a very effective tool, but you need to know how to use it. Using this type of nutrition in the extreme is harmful to the body.
• Snack meals, intermediate meals and snacks are not recommended in the ketogenic diet. Meals in the ketogenic diet should be rich, saturated and preferably at fixed hours. You need to learn to feed yourself.
• Meals on a ketogenic diet should not exceed 2/day. There are exceptions, but here we are talking about the general lines.
• Breakfast or lunch is not recommended before 11-12 AM.
• The last meal must be not later than 20.00, after which you should not go to bed earlier than 3 hours after the last meal.
• In the first part of the day, consume unsweetened water, lemon water, ginger tea or other vitalizing teas (hibiscus, berries).
• The main meals need to contain a large amount of food to satiate you. Quantity is not so important (within the limits of common sense), but quality and composition matter.
• Between meals you can consume vegetable juices or nuts and seeds with a high fat content (preferably unroasted). Consume them in moderation: the equivalent of a hand / day. They are difficult for many of us to digest, especially if we have problems with our liver or digestive system.

Ketosis Obstacles:

• The most common obstacle is the lack of enzymes that process fats, for the simple reason that you are not used to eating so much fat. You need enzymes called lipases to process fats into fatty acids.
• Transport of fatty acids to cells and proper oxidation of fats in the mitochondria
• Fatty liver that blocks ketogenesis.

Basic Foods in Ketogenesis:

• Protein: The basis includes the following basic foods that combine in salads or complex meals.
  • Fish
  • Seafood and shellfish with a high concentration of fat (there are some with 5% carbohydrates).
  • Meat of all kinds (Animal liver contains 5% carbohydrates)
  • Eggs
  • Insects (they have a very high concentration of protein)
  • Spirulina, Chlorella, Hemp Seeds
  • Purines and other legumes (These can also contain carbohydrates between 3-15%; purines should be eaten in moderation in the first days, then it’s ok)
  • Fatty and preferably unprocessed dairy products (cheddar, goat’s or sheep’s cheese, sour cream, blue cheese or mozzarella). For dairy, I recommend supplementation with DPP 4 (Dipeptidyl Peptidase IV’s) (DPP IV – Enzyme that digests gluten and casein), because we no longer produce them and, in this way, we can metabolize them correctly.
• High concentration lipids:
  • Ripe avocado
  • Butter with 80% fat (as much as possible) and Ghee (Clarified butter)
  • Cold pressed olive oil from organic sources
  • Organic and active coconut oil (not processed or refined)
  • Any other non-hydrogenated or non-esterified oil. These oils are generally obtained by cold pressing the seeds: pumpkin, sunflower, sesame, etc.
  • Omega 3 oils – preferably DHA and EPA. There are 3 types of omega 3 oil.
    • 2 from animal sources – DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These are the most preferable. The daily allowances vary depending on many factors.
    • Main sources: Fish and seafood (salmon, sardines, krill, etc.)
    • 1 from vegetable sources – ALA (alpha-linolenic acid) which is generally obtained from flax and hemp seeds but also other seeds such as chia. The human body can metabolize DHA and EPA from ALA, but hardly and in small amounts.
  • Walnuts and seeds: Brazil nuts, Macadamia nuts, Pecans, Walnuts, Almonds, Hazelnuts, Cashews, Cashews, etc.
  • Eggs, especially egg yolk. Whole quail eggs. You can eat a lot of eggs not just 2 a day.
  • Organically grass-fed beef, grass finished beef
  • MTC oil
  • Whole or unprocessed dairy products (enzymes containing lactase will be needed here for their proper metabolism)
  • Cocoa and cocoa butter
• Fats provide a lot of energy through ketosis and cut the feeling of hunger and fatigue.
• Leaves, vegetables and foods high in fiber and low in carbohydrates:
  • All kinds of leaves: salad, arugula, endive, radicchio, created salad, red chard, kale, Romanian salad, cabbage, red cabbage, Chinese cabbage, etc.
  • Root stems: onion, garlic, celery, rhubarb, artichoke, radish, endive, fennel, etc.
  • Fruit-type vegetables (Solanaceae) here it is advisable not to exaggerate because they are also called night fruits; These vegetables are slightly acidic and cause acidity, so we need to eat them in moderation: tomatoes (preferably cherry tomatoes), peppers, eggplant – NOT POTATOES
  • Legumes (Purine): beans, peas, lentils, chickpeas (Humus), beans (ATTENTION: they are eaten in moderation because they have in addition to protein and a large amount of carbohydrates and lectins)
  • Other vegetables: avocado, asparagus, cucumber (family cucurbitaceous), green beans, green peas, edamame (green soybeans)
  • Mushrooms: different types
  • Sprouts of plant seeds: buckwheat, quinoa, alfalfa, soybean, onion, leek, mustard, fennel, basil, watercress, arugula, salad, carrots, white, red or black radishes, red, black and green lentil peas, chickpeas, mung beans, adzuki beans, clover and alfalfa, fenugreek; (Here we can also eat wheat sprouts or other cereals that are not indicated as ripe seeds)[1]
• Aromatic herbs: basil, mint, sorrel, coriander, parsley, thyme, pepper, etc.
• Fruits with low carbohydrate concentration:
  • Berries, Citrus – WARNING: Although these fruits contain only very small amounts of carbohydrates, they are rich in fructose and glucose. For the severe ketogenic diet, I do not recommend, especially in the first 5 days, when you need to start the process of producing ketones.
  • Kiwi
  • Apricot (11% carbs)

A list of the main foods without a high concentration of carbohydrates can be found here: https://www.healthline.com/nutrition/44-healthy-low-carb-foods

__________________________

Reference:

[1] Ligia Pop – https://ligiapop.com/2009/08/29/germenii-semintelor-sanatate-curata/

Overview of the article

• The article aims to explain what ketones are
• Burn more fat
• We will find out how the ketosis mechanism is activated
• We will find out what natural methods we have to trigger the ketosis mechanism
• We will see what the ketones are good for

What are Ketones?

• In short, ketones are complex fatty acids extracted through ketogenesis (See article: The fundamentals of Keto Nutrition) from fats, and are used by the body as a source of cellular energy. The body can use sugars (carbohydrates) or ketones (ketones) for energy. The two energy sources are interchangeable but there are some differences.
• The most complete material related to ketones seems to me to be the study of Dr. Mary T. Newport M.D. and her book The Complete Book of Ketones: A Practical Guide to Ketogenic Diets and Ketone Supplements 1st Edition Her website[2] and her story are impressive. I also recommend a podcast with Dr. Mary Newport which was recorded in collaboration with the HVMN team.
• Burning and using ketones implicitly leads to the burning of excess fat, stabilizes insulin and blood sugar levels, dramatically decreases systemic inflammation of the body and protects the cardiovascular system and the Central Nervous System (CNS).
• The main ketones that the body produces and that we can take from external sources are:
  • Acetoacetate (AcAc)
  • Beta-Hydrobutiric Acid (BHB)
  • Acetone
• In short, Ketosis or the Ketogenic diet means using fat as the main source of energy instead of sugar and carbohydrates.
• Learn The basic rules in ketogenic diets

How to activate the mechanism of fat burning using ketogenesis?

The history of this type of nutrition is more complex, but the simplified version is that during the ketogenic diet you eat fat, protein, and a little fiber (leaves, vines and fruits with low carbohydrate content) to force the body to trigger the mechanism of ketogenesis. The result is the production of ketones, which will be used as fuel instead of sugar.

The human body produces energy (ATP) using 2 types of fuel:

• Sugars or carbohydrates (sugars with slow decomposition).
• And lipids or fats which turn into ketones.
• In extreme cases, the body can turn proteins into energy, or if the amino acids in the protein are not of good quality.

Triggering the ketogenesis mechanism requires a decrease in the insulin curve and an increase in glucagon levels, a process that triggers the ketosis mechanism (the production of energy from lipids). At the same time, the brain can produce glucose through gluconeogenesis, using fat.

Ketones, as a type of chemical energy, are stronger and more sustainable in the long run than the energy produced from sugars and carbohydrates.

The secret to starting the ketogenesis process is a diet that’s low in carbohydrates and sugars. Be careful because the ketogenic diet needs to be done in cycles that allow, depending on the purpose, to replenish the body at regular intervals with carbohydrates.

How is ketogenesis triggered?

It takes at least 4 days for this ketosis (ketosis) process to begin. In this type of nutrition, the level of insulin in the blood decreases and the level of glucagon increases. On average, after 4-5 days of ketogenic diet, the body begins to produce ketones and actually feeds on fat; It is important not to give it sugar, carbohydrates or alcohol. Any auxiliary need for carbohydrates is metabolized directly by the liver from fats. The body can produce these carbohydrates on its own. The difference is that it will produce exactly what it needs, you will not have too much in your body.

Remember that this proces also needs a lot of water. Good water (See article: How to mega hydrate your body when simple water won’t).

From time to time you can eat more sugars or carbohydrates, but only after you have started the ketosis process, which you need to maintain. For example, after 5 days you can eat a few carbs in 6 days as a kind of reward, but then return to the ketogenic diet. Balance is everything. Nothing is nailed down.

What natural methods of producing ketones do I have available?

Fasting, intermittent fasting and caloric restriction of carbohydrates combined with intensive sports, which will naturally quickly deplete your body’s carbohydrate reserves.

When I talk about fasting, I mean water fasting. There are several mechanisms and biohacks that do not interrupt the water fasting and that help us boost the process. Unsweetened coffee and oils can help, but they are not the only ones.

Why are ketones good?

The human body is equipped to use fats as fuel, but for millions of years people ate when they had food, not 3 meals a day. The food was not available as it is today. Sometimes there was nothing to eat for days in a row, that is, people practiced fasting in a natural way. Excess fat was used during such periods when food was not available. The animal kingdom does the same thing.

Researchers have rediscovered that it is much more efficient to use fat for burning instead of sugar. That doesn’t mean we don’t need carbs. We need them, but not in such large quantities and every day.

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Reference:

[1] The Complete Book of Ketones: A Practical Guide to Ketogenic Diets and Ketone Supplements 1st Edition

[2] Coconut Ketones – website; Mary T. Newport M.D.

Overview of the article:

·       The article aims to explain the main notions, mechanisms and tools that are used in the ketogenic diet, as well as the main types of ketogenic nutrition.

·       We will find out what the ketogenic regime is, as well as ketosis, ketogenesis, ketones.

·       We will find out what is the scientific mechanism underlying this diet.

·       We will see which are the main macro- and micro-nutrients.

What is The Ketogenic Regime?

• The ketogenic diet aims to produce ketones by the body and use them as the main source of energy[1]. For this process to take place, it is necessary to reach the state of ketosis[2].
• In short, the ketogenic diet is a carbohydrate restricted diet (on average no more than 25g / day) that is used for weight loss by activating the fat burning mechanism and using fats as a fuel instead of sugars (simple or complex carbohydrates). At the same time, it is a diet that includes a very large amount of animal or vegetable fats, preferably in the most unprocessed form, whether we are talking about saturated or unsaturated fats. The diet accepts dairy products, but not refined, esterified or hydrogenated polyunsaturated fats, also known as Trans-Fats. It is a diet in which complex fatty acids are extracted from fats during ketogenesis and are used by the body as a source of cellular energy. The body can use sugars (carbohydrates) or ketones (fats) for energy. The two energy sources are interchangeable, but there are some differences.
• There are several rumors that this type of diet is unhealthy and involves risks. I would say that any type of diet, especially extreme diets, can present serious health risks, but it is a good time to demystify a large part of preconceptions related to this nutritional model that originates from the Paleo diet (Paleo-nutrition).
• The Ketogenic regimen has been used to treat epilepsy (especially in children) and has gained ground as a tool to regulate insulin levels for patients with type II diabetes (as this regimen decreases the need for insulin therapy).[3]

What isn’t The Ketogenic Regime?

• The ketogenic diet is not just a low carb diet (high fat – low carb diet), as diets of that type are not based on reducing the fats so much that the body enters the state of ketosis. These diets fall somewhere in a gray area, where the body does not make clear the transition from one energy source to another.
• It is not a paleogenic diet (Paleo Nutrition[4]) Both diets encourage a higher percentage of healthy fats and lower carbohydrates. Both diets encourage the consumption of unprocessed foods and discourage the consumption of cereals and legumes. The main differences are that the paleo diet accepts carbohydrates from fruits and vegetables and does not accept dairy products. For more details, read the article here:  (Also in Romanian Language: The comparison between the ketogenic and the paleogenic diet)
• It’s not the Atkins diet either, although it is very similar, Dr. Atkins being one of the first to make us look at fats differently, but the goals of the two are different, and the latter aims to reintroduce carbohydrates, along the way, to an acceptable level.
• It is not a diet based on animal products (meat, eggs and dairy), although they are part of the ketogenic diet. However, there are enough high-fat plant foods that allow vegetarians to adopt a ketogenic diet.
• It is not the ketoacidosis state, found in diabetic patients. Not to be confused. Ketoacidosis is a pathological condition in which the body’s natural mechanisms no longer function normally, and the ketone bodies produced in order to use other energy source are in much larger quantities than would be achieved through a ketogenic diet.
• See Article about Keto Rules – Basic rules in ketogenic diets

Definition of Terms in The Ketogenic Diet

• To understand how this diet works, it is necessary to first define the terms encountered in the mechanism of action: keto, ketosis, ketogenic, ketone, ketone bodies. The term “keto” is an abbreviation of “ketogenic”. It defines the body’s ability to produce ketones using fat. When the level of ketones in the blood exceeds 0.5 mMol / L, the body reaches the state of ketosis.
• This state of ketosis can be achieved in two ways: by diet and supplements or by fasting. Through diet and supplements, although the body is in ketosis, as we have ketones from exogenous intake, both from food fats and supplements (such as HVMN Ketone, ketones salts or oils containing medium chain triglycerides – MCT oils, Brain Octane Oil).
• The body does not synthesize its own ketones (What are ketones?), as happens in fasting. Thus, a body in ketosis is not necessarily a ketogenic body. A ketogenic body, on the other hand, is in ketosis.
• Although the term ketones and ketone bodies are often misused to define the same thing, their meaning is slightly different.
• Ketones are organic compounds that have in their structure a carbonyl group (a carbon-oxygen double bond) linked to two HC groups.
• Not all ketones are ketone bodies, and vice versa. Ketone bodies are produced by the liver through the metabolism of fats. When we talk about ketone bodies, we are referring to acetone, acetoacetic acid (AcAc) or beta-hydroxybutyric acid (BHB) – the main ketone body in the blood, the latter not being technically a ketone. Both AcAc and BHB-pass easily through the cell membrane, being an excellent source of energy for both the body and the brain.
• See article What are ketones? (Also in Romanian language: Ketones).

Ketosis Levels Can Be Classified As Follows, According To Blood Ketone Levels:

• No ketosis: under 0.5 mmol/L BHB
• Light Ketosis: 0.5 – 1 mmol/L BHB
• Moderate Ketosis: 1 – 1.5 mmol/L BHB
• Hard Ketosis (Bio-Reset/Fasting): 1.5-3 mM BHB
• Pathological Ketosis (Ketoacidosis): over 3 mmol/L BHB

The mechanism of action in Keto-genesis

In the absence of carbohydrates and after consuming the glycogen stores in the liver, the body moves on to the next source of energy: fats. They are broken down in the liver into fatty acids and glycerol. Fatty acids are then transformed through a process called ketogenesis into ketone bodies. Ketogenesis occurs primarily in hepatocyte mitochondria. Acetoacetate (AcAc) is the precursor of the other two amino acids, acetone and beta-hydroxybutyric acid (BHB). It can be converted to acetone spontaneously or by decarboxylation, and the acetone can be further broken down into lactate, pyruvate or acetate, which can also be used as an energy source. The ketone bodies are then transported to active cells, such as muscle cells and neurons, where they are transformed by ketolysis into acetyl-CoA, thus being used as an energy source at the mitochondrial level. AcAc and BHB are therefore absorbed into the cell, where they are used to produce energy (ATP).

Methods to reach Ketosis

As mentioned earlier, the state of ketosis can be achieved by three different methods: by fasting, using a ketogenic diet or supplementing with exogenous ketones.

During the night, when we are practically in a fasted state, the level of ketones is at 0.1-0.3 mmol / L BHB, and, if the fast is prolonged, the blood values increase, reaching after a few days of fasting even at 0.5- 1 mmol / L BHB. This is called physiological ketosis by scientist Hans Krebs[5]. It is important to note that each body reaches the state of ketosis during its specific time. Some can reach this state in a few days, others in a few weeks or even months.

In the long run, fasting is obviously not a solution to staying in ketosis, so the ketogenic diet becomes a solution to staying in a mild state of permanent ketosis, with BHB levels between 0.4-1 mmol / L[6]. Another way to stay in ketosis is to use exogenous ketones. Studies show that ketosis can be achieved with BHB levels of 0.5-0.9 mmol / L when given ketones in the form of medium chain salts or triglycerides (MCT oils or Brain Octane Oil) [7] and over 1 mmol / L. BHB in case of administration of ketone ester such as HVMN Ketone[8]. There are also pathological situations in which the state of acid ketosis is reached. I’m talking about diabetic or alcoholic ketoacidosis. In these cases, very high BHB values ​​in the blood are reached, above 3 mmol / L BHB, values ​​that, in the case of healthy people, should not be reached, or, if they are reached, immediate measures are to be taken in order not to stay there for a long time (electrolytes and carbohydrates / sugars are administered to lower the level of ketones in the blood (honey, glucose, etc.).

In the case of diabetic ketoacidosis, which occurs mainly in type 1 diabetes, insulin deficiency prevents the use of glucose by the body’s cells, and the glucose remains in the blood. Paradoxically, although blood glucose levels are high, the body’s cells are not nourished, and the body goes into alert state and begins to use fat as an energy source.

This is the mechanism by which ketogenesis is triggered, but because the problem persists, the mechanism does not have a feedback signal to stop the production of ketone bodies, which leads to high values ​​of ketones in the blood (over 5 mmol / L BHB) and then metabolic acidosis occurs (pH decreases due to the accumulation of ketone bodies, which are acidic).

Elevated blood glucose levels lead to increased diuresis to eliminate excess glucose, but along with glucose, water and electrolytes are eliminated, causing severe imbalances, which can range from nausea and vomiting to coma. This is the context in which, in the medical world, ketosis has become something “bad” and dangerous. Sodium is the most widely used and therefore it is important to quickly restore electrolyte levels, especially with NaCl (table salt).

In the case of alcoholic ketoacidosis, the classic picture consists of alcohol consumption accompanied by malnutrition. Ketone bodies are produced by the metabolism of alcohol in the liver. There is also a higher level of glucose in the blood, and the symptoms are milder than in diabetics.

Macronutrients in Ketogenic Nutrition

For the ketogenic diet to work, it is essential that the macronutrients, ie the part of the food used for energy, be in optimal proportion. When we talk about macronutrients, we refer to carbohydrates (cereals, fruits, pasta, bread, potatoes, sweets), lipids (oils, butter, nuts, seeds, avocados) and proteins (meat, dairy, eggs). Things may be a little vague, given that this proportion can be expressed using percentages, ratios, and the mass of macronutrients.

See the article: Basic rules in ketogenic diet.

Thus, in a standard ketogenic diet, daily consumption of macronutrients can be expressed as follows:

• 5% carbohydrates, 20% protein, 75% lipids or
• 2-4 g of lipids per 1 g of carbohydrates plus protein or
• maximum 20-30 g of carbohydrates (some sources allow the consumption of up to 50 g of carbohydrates)

So, if you are familiar with the basic nutrition pyramid so far, in the ketogenic diet you should completely forget about it.

Carbohydrates

The main role of carbohydrates is to source energy: burning one gram of glucose generates 4.5 kcal. These are not essential, as they can be synthesized by the body when needed. Carbohydrates have other roles in the body, such as structure, deposit (in the form of glycogen), etc.

Carbohydrates are organic molecules composed of carbon, hydrogen and oxygen atoms, with a hydrogen:oxygen ratio of 2:1. They are found in the form of simple molecules called monosaccharides (glucose, fructose, galactose), oligosaccharides (with the disaccharides maltose, lactose, sucrose) and polysaccharides (starch, glycogen, cellulose).

Once ingested, complex carbohydrates are broken down during digestion into simple molecules, which are then absorbed into the bloodstream. As glucose enters the bloodstream, insulin levels rise to allow glucose to enter the cell. This mechanism interrupts the use of fats for energy and thus ketosis is interrupted.

What happens to excess glucose? Some of it is stored as glycogen in the liver or in the muscles as an energy reserve, but once it exceeds the body’s storage capacity (which is not large, the reserve being for extreme situations, not for a lifetime), Glucose is converted into fat (triglycerides), which is deposited.

The human body does not store sugar, only fat.

In a ketogenic diet, carbohydrate intake should be very low (5% or 20-30 g) to remain in the ketosis state.

Blood glucose (glycemic level) can be measured with a glucometer. Normal blood sugar levels are 70-110 mg / dl on an empty stomach[9]. The key terms in terms of carbohydrates are the total amount of carbohydrates, the net amount of carbohydrates (excluding the fibers that accompany them), the glycemic index (the rate at which blood sugar rises from ingestion).

Dietary fiber from carbohydrates are plant molecules that cannot be completely broken down so they are not absorbed into the body. They either remain in the gut and ferment, thus contributing to a healthy gut microflora, or are excreted in the feces.

Fiber is an important part of this diet, contributing to a healthy gut; they also contribute to the feeling of satiety. There are different approaches to the number of calories attributed to fiber. Depending on their complexity, three options can be addressed: either it counts as carbohydrates in general, or it halves the number of calories, or, in the case of completely indigestible fiber, it does not count calories.

The net amount of carbohydrates (or sugars) refers to the total amount of carbohydrates minus the amount of fiber. Studies show that most fiber is indigestible and does not increase blood sugar levels after ingestion[10] and does not alter the level of ketones in the blood[11].

The glycemic index is the rate at which glucose rises in the blood, on a scale of 1 to 100, where the reference point is pure glucose (100), followed by other foods. The glycemic load of food takes into account both the glycemic index and the net carbohydrate content. There are foods that, although they have a high glycemic index, have very little sugar.

Proteins

Protein accounts for 20% in the ketogenic diet. Although they can be used as a source of energy, this is not their main role. They play a very important structural role in cell membranes and are involved in many metabolic processes. In the ketogenic diet, protein helps maintain optimal muscle mass. Initially, a consumption of about 1 g / kg body weight is recommended, some individuals requiring more.

But, most importantly, the body’s need is not for protein, but for amino acids. For more detailed information on the subject, please read the master article: Amino acids in nutrition.

Exceeding these recommendations, it is very possible that the ketosis process will be interrupted, because the excess proteins begin to be transformed into glucose through gluconeogenesis and used as fuel.

Lipids 

Lipids (or fats) are the main source of energy in this diet. In short, lipids are made up of a series of triglycerides. In addition to their energetic role, they play a very important role in the structure and function of the human body.

The general term “fat” is used to refer to different types of tissues and fat molecules. To better understand their metabolism, we need to understand what they are and what their role is.

Adipose tissue is made up of fat cells, that is, fat cells, which have fat stored inside for energy resources, in the form of triglycerides. This is what we call body fat.

Fat cells are individual cells that store this fat.

Lipids are fat molecules, which is a generic term used for different types of molecules. They are fattened in molecular form as mono-, di-, tri-glycerides, phospholipids and cholesterol.

Triglycerides are fat molecules made up of three fatty acid molecules linked to a glycerol molecule, which acts as the “skeleton” of the fat molecule.

Fatty acids are molecules made up of several carbon atoms linked together and that have a carboxylic acid in their structure at one end. Depending on the number of carbon atoms, fatty acids can be long chain (over 13 atoms), medium (8-12) or short (less than 5).

The number of bonds between atoms matters, as they are metabolized differently depending on the length of the chain. Those with long chains reach the lymphatic system from the intestine, from where they reach the blood. Those with medium or short chains reach from the intestine to the liver, where, if ingested in large quantities, the liver metabolizes them directly into ketones, without the need for a very large restriction of carbohydrates.

Consumption of medium chain fatty acids (MCT oils) is part of the ketogenic diet, but in large quantities, they can cause abdominal discomfort and diarrhea, so moderate consumption is recommended.

In reality, everyone initially has a lower or higher tolerance to these medium-chain fats (generally coconut oil and its derivatives:

• Caproic acid (C6)
• Caprylic Acid (C8)
• Capric Acid (C10)
• Lauric Acid (C12)

See article – (Also in Romanian Language: The Ultimate Guide to MCT oil and MCT Supplements).

Sources of medium chain fatty acids can be in their raw form, such as coconut oil, or supplements such as XCT oil or Brain Octane Oil or HVMN Ketone, each with its own advantages and disadvantages.

They can also be unsaturated (with one or more carbon bonds) or saturated (without carbon bonds). Saturated fatty acids are solid at room temperature (butter, lard, coconut oil), and are stable at higher temperatures.

They have been mistakenly associated with cardiovascular disease, and the recommendations indicate limited consumption, but recent studies show that they may even benefit the circulatory system by increasing HDL (“good” cholesterol)[12]. Unsaturated fatty acids can be monounsaturated (a single double bond between carbon atoms) or polyunsaturated (multiple double bonds) and are liquid at room temperature (olive oil, seed oils).

See article – (Also in Romanian Language: What’s the Difference Between Saturated and Unsaturated Fat?). Other useful articles on these differences are available on the Internet[13]

Their consumption is encouraged, so that benefits have been reported in terms of effects on the cardiovascular system (lower triglyceride levels in the blood)[14].

There are also “trans” fatty acids. These are indeed to be avoided[15]. They are found in margarine-like fats and are obtained by artificially adding a hydrogen molecule to their structure to solidify liquid oils, but also to extend the shelf life. Eliminate or avoid, as much as possible, the consumption of these and pastry or processed products, vegetable oils used for frying, which usually contain hydrogenated vegetable fats and choose fats from natural sources, as little chemically or thermally processed.

Essential fatty acids, that is, those that our body cannot synthesize are very important in a ketogenic diet. These are omega-3, omega-6 and omega-9 acids, which must be supplemented by the diet and, moreover, must be in an optimal ratio for the proper functioning of the nervous system. Sources of essential fatty acids are fish and fish oil, flaxseed oil, etc.

Overall, recent studies show that lipid consumption is not associated with cardiovascular disease[16]. Our recommendations are that in the ketogenic diet you should choose healthy fats, the sources should vary, so that it is a balanced diet, and the choice and administration of ketones as supplements should be done in moderation, according to the needs and individual purpose of the ketogenic diet.

Micronutrients in Ketogenic Nutrition           

Micronutrients are elements of our diet, which, although we do not use them as energy resources and the amount we consume is much smaller compared to macronutrients, their role in our body is essential. You can be overweight or obese and at the same time be malnourished or undernourished. Why? Because nutrition is not about food, it’s about nutrients.

Each micro-element has its extremely important role for the body to function optimally, at its highest level. Minerals and vitamins are the basic constituents in the field of micronutrients, but the smaller their quantity, the greater their importance and the science behind each element. Nothing in excessive smaller or larger quantities brings benefits, on the contrary, sometimes both lack and excess can have serious consequences on the body.

In the ketogenic diet, there are certain micronutrients that receive special attention, because this type of diet has a direct impact on them in the body.

Given that this diet restricts the intake of fruit to a large extent, it is important to consider supplementing with vitamins and antioxidants.

The ketogenic diet can also lead to increased elimination of essential minerals from the body, such as sodium, potassium, magnesium and calcium[17]. Dupa adaptarea la noul regim alimentar, organismul face fata mai bine in metabolizarea si recuperarea acestora.

Sodium is the main ion present in extracellular fluid. Its role is essential in maintaining blood pressure, water levels in the body, blood pH, the potential for action of the cell membrane and the control of the nervous system. At the beginning of the ketogenic diet, the elimination of sodium is increased, so supplementing it by adding non-iodized salt, such as Himalayan salt or sea salt is important and can reduce the symptoms associated with sodium deficiency in the body, such as fatigue, lethargy, drowsiness, etc.

Potassium is the intracellular counterpart of sodium, being the main cation inside the cell. Its main functions are to maintain the membrane potential at the cellular level and to transmit the electrical inflow into the neuronal and muscle cells. Like sodium, it can be reduced at the beginning of the diet and needs to be supplemented. One option is to introduce foods high in potassium, such as nuts, avocados and green vegetables.

Magnesium is extremely important for the proper functioning of the nervous, immune and muscular systems. Increased elimination may also occur, and to supplement with magnesium, it is recommended to eat fish high in fat, seeds and green vegetables.

Calcium it is an element with multiple roles in the body. Its importance in muscle contraction, in the health of the skeletal system, but also of the nervous and cardiovascular system are only a small part of the mechanisms in which calcium is involved. It is important to note that we need ionic calcium, which can be used in the body. Thus, we recommend the consumption of leaves, salads, cocoa beans and superfoods such as spirulina and chorella.

The Main Types of Ketogenic Diets:

· MKD – Mild Ketogenic Diet: Here we have few carbohydrates (5-15%), a lot of fat (65-75%) and protein (20%).

· SKD – Standard Ketogenic Diet: Here we have very little carbohydrate (5%), a lot of fat (75%) and protein (20%).

· CKD – Cyclical ketogenic Diet: This diet almost completely restricts carbohydrates and sugars for 5-6 days and is then followed by a 2-day break in which few carbohydrates can be consumed.

· TKD – Targeted ketogenic diet: This diet does not use carbohydrates or sugars, except for very well-chosen moments to counter-balance certain intense energy needs (example: certain cures or workouts).

· HPKD – High-protein ketogenic diet: A kind of Atkins or keto diet with a high percentage of 60% protein, 35% fat and 5% carbohydrates.

There are other types of ketogenic diets. Ex: Mediterranean Ketogenic Diet. These are adaptations to the genotype of the inhabitants of a certain geographic area or specific to a targeted result.

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References:

[1] Fuel metabolism in starvation – Department of Medicine, Harvard Medical School, Boston, Massachusetts 02115, USA. gcahill1@cheshire.ne

[2] Ketosis definition

[3] Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study. Diabetes Ther.

[4] Paleogenic diet or Paleolithic diet; how our ancestors fed for millions of years; or what we think they’ve been eating for so long.

[5] Krebs, H.A. (1966). The regulation of the release of ketone bodies by the liver. Adv. Enzyme Regul. 4, 339-354.

[6] Volek, J.S., and Phinney, S.D. (2012). The Art and Science of Low Carbohydrate Performance.

[7] Rodger, S., Plews, D., Laursen, P., and Driller, M. (2017). The effects of an oral β-hydroxybutyrate supplement on exercise metabolism and cycling performance.

[8] Cox, P.J., Kirk, T., Ashmore, T., Willerton, K., Evans, R., Smith, A., Murray, Andrew J., Stubbs, B., West, J., McLure, Stewart W., et al. (2016). Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. Cell Metabolism 24, 1-13.
 

[9] Diabetes UK Website: Blood Sugar Level Ranges

[10] Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients 5, 1417-1435. 

[11] Pfeifer, H.H., and Thiele, E.A. (2005). Low-glycemic-index treatment: a liberalized ketogenic diet for treatment of intractable epilepsy. Neurology 65, 1810-1812. 

[12] Mente, A, Dehghan, M, Rangarajan, S, et al. Association of dietary nutrients,with blood lipids and blood pressure in 18 countries: a cross-sectional analysis from the PURE study, 2017. The Lancet. Diabetes & endocrinology 5, 774-787.

[13] The Difference Between Saturated and Unsaturated Fats

[14] Volek, J.S., Gomez, A.L., and Kraemer, W.J. (2000). Fasting lipoprotein and postprandial triacylglycerol responses to a low-carbohydrate diet supplemented with n-3 fatty acids. J. Am. Coll. Nutr. 19, 383-391.

[15] FDA Website: Final Determination Regarding Partially Hydrogenated Oils (Removing Trans Fat).

[16] Dehghan, M, Mente, A, Zhang, X, et al. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study, 2017. Lancet.

[17] Rabast, U., Vornberger, K.H., and Ehl, M. (1981). Loss of weight, sodium and water in obese persons consuming a high- or low-carbohydrate diet. Ann. Nutr. Metab. 25, 341-349.