The Restricted Ketogenic Diet (4:1/10) and Intermittent Fasting (Keto Cowboy #10)


Highlights: The restricted ketogenic diet (a ratio of 4: 1 calculated by weight, not calories) helped me find the way to intermittent fasting.

Shameless Plug: video of Alyssia Sheikh on the ketogenic diet in YT's Minder over Munch:

The challenges of last week in review:
# 1: Skip the breakfast.
# 2: Close your power window at a set time each day.

Out with the old challenge (week 10):
Skip lunch

In with the new challenge (week 10):
Formulate a suppleMEAL to replace as many supplements as possible.

Articles on the impact of vinegar (not always ACV) on insulin:

C. S. Johnston, I. Steplewska, C. A. Long, L. N. Harris and R. H. Ryals, "Examination of the antiglucémic properties of vinegar in healthy adults", Annals of Nutrition and Metabolism, vol. 56, no. 1, pp. 74-79, 2010. View in editorial · See in Google Scholar · See in Scopus
M. Leeman, E. Östman, and I. Björck, "Vinegar dressing and cold storage of potatoes decrease postprandial glycemic and insulin responses in healthy subjects," European Journal of Clinical Nutrition, vol. 59, no. 11, pp. 1266-1271, 2005. View in editorial · See in Google Scholar · See in Scopus
E. Östman, Y. Granfeldt, L. Persson and I. Björck, "Supplementation of vinegar reduces glucose and insulin responses and increases satiety after a meal rich in bread in healthy subjects", European Journal of Clinical Nutrition, vol. 59, no. 9, pp. 983-988, 2005. View in Publisher · See in Google Scholar · See in Scopus
M. Sugiyama, A. C. Tang, Y. Wakaki and W. Koyama, "Glycemic Index of Simple Meals and Meals Combined Among Common Japanese Foods with White Rice as a Reference Food," European Journal of Clinical Nutrition, vol. 57, no. 6, pp. 743-752, 2003. See in Publisher · See in Google Scholar · See in Scopus
C. S. Johnston, C. M. Kim and A. J. Buller, "Vinegar improves insulin sensitivity to a carbohydrate-rich meal in subjects with insulin resistance or type 2 diabetes," Diabetes Care, vol. 27, no. 1, pp. 281-282, 2004. See in editorial · See in Google Scholar · See in Scopus
P. Mitrou, A. E. Raptis, V. Lambadiari and others, "Vinegar decreases postprandial hyperglycemia in patients with type 1 diabetes", Diabetes Care, vol. 33, no. 2, article e27, 2010. See in editorial · See in Google Scholar · See in Scopus
E. I. Petsiou, P. I. Mitrou, S. A. Raptis and G. D. Dimitriadis, "Effect and mechanisms of action of vinegar on the metabolism of glucose, lipid profile and body weight", Nutrition Reviews, vol. 72, no. 10, pp. 651-661, 2014. See in Publisher · See in Google Scholar

Video credits to KetOMAD YouTube channel





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    The Restricted Ketogenic Diet (4:1/10) and Intermittent Fasting (Keto Cowboy #10)

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