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Well-Formulated Ketogenetic Diet

Von SonjaLena gepostet:

Fiber and Colon Health On A Well-Formulated Ketogenic Diet: New Insights Question Its Role As An Unconditional Requirement

Where does fiber fit into a well-formulated ketogenic diet? Virta experts break down the science and the answer may surprise you.
www.virtahealth.com
www.virtahealth.com
https://www.virtahealth.com/blog/well-formulated-ketogenic-diet
https://www.virtahealth.com/blog/how-much-protein-on-keto we have performed a number of studies indicating that most healthy humans maintain lean body mass and function during a ketogenic diet providing between 1.5 and 1.75 grams of protein per kg of ‘reference body weight’* (Phinney 1983, Davis 1990). Furthermore, there are no convincing human studies showing any benefit from dietary protein above 2.0 g/kg reference weight for adults following a ketogenic diet; and any potential benefit from a higher protein intake must be weighed against the reduction in blood ketone levels caused by excess dietary protein (more on this later in this piece).

The exception would be if blood ketones remain low (i.e., below 0.5 mM) despite tight carbohydrate restriction, in which case reducing protein from the 2.0 to 1.5 g/kg or even to 1.2 g/kg reference weight range might be reasonable.

But in no case should dietary protein intake be reduced below 1.2 g/kg in the context of a well-formulated ketogenic diet. This range; 1.2 g/kg at the low end and 2.0 g/kg at the upper end, with a 1.5 g/kg mid-range moderate intake target,


Why are our recommended protein intakes above the RDA of 0.8 g/kg-day?​

The Recommended Dietary Allowance (RDA) for protein is defined by an expert committee as the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy people (NIH). This value for healthy adults who are maintaining at a stable weight is 0.8 grams of protein per kg daily. But it has been noted that this does not take into account illness, calorie restriction, stress, aging, or the minority who need more protein (Wolfe 2017), indicating the need for protein similar to our recommendations. This new perspective in combination with our research indicates that a somewhat higher range covers pretty much all of these added needs when people are following a well-formulated ketogenic diet. In addition, this range is well within the routine intakes of people in the developed world, and thus does not represent a high protein intake in any sense of the word.

A good rule of thumb is about ½ tsp of salt 30 minutes prior to exercise and if exercise is performed at a relatively-high intensity in a hot environment, an additional ½ tsp of salt each hour may be warranted.

Consuming the recommended amounts of these electrolytes on daily basis (Na+ 3-5 g and K+ 3-4 g per day) will help support overall health as well as the success and sustainability of nutritional ketosis, regardless of your goals.

For this reason, we recommend incorporating real foods into a WFKD providing 3-4 grams per day of potassium.
 
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Harnsäure, Purine, Gicht
Sonst halte ich nicht viel von dieser Seite, dieser Artikel scheint mir aber fundiert zu sein:
https://www.zentrum-der-gesundheit....knochen-gelenke/rheuma-uebersicht/harnsaeure#
Süßlupinen
Ich bezweifle, dass sie wirklich keine Purine enthalten, sie bestehen aus Zellen, also enthalten sie Zellkerne mit Nucleinsäuren und damit auch Purine.
https://eatsmarter.de/lexikon/warenkunde/lupinen-0
"Die Samen enthalten als einzige Eiweißlieferanten keine Purine – das ist günstig für alle mit hohem Harnsäurespiegel beziehungsweise Gicht-Anfälligkeit. Anders als andere Hülsenfrüchte sind Lupinen außerdem praktisch frei von blähenden Stoffen, was sie für Menschen mit empfindlichem Magen und Darm gut verträglich macht."
Kalorien 356; Eiweiß 43 g; Fett 8,7 g; Kohlenhydrate 13 g; Ballaststoffe 27 g
 
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