Good morning, everyone.

Yesterday, after sharing with you my ideal keto/low-carb/moderate-carb compatible shopping list for surviving a health crisis such as we are experiencing right now, and in general any crisis related to survival, I now wanted to share with you the best food supplements to keep on hand in case of containment, and precisely in the case of an epidemic, where the objective will be to stimulate your immune system as much as possible on the one hand, and to remain in good general health on the other hand, in spite of reduced social and physical activity, and in spite of an environment conducive to stress.

So obviously, these supplements are neither a medicine nor an antidote, and can in no way protect you from anything or replace any medicine, it is obvious. Nevertheless, a vitamin and mineral supplement can only be beneficial, at least as a preventive measure. But to do this, it is necessary to make good choices, and especially not to rush on multi-vitamins full of useless, badly dosed, and sometimes counter-productive things.

In making this list, I have based myself entirely on the scientific literature, in order to highlight the supplements most likely to give you the best chance of success. Some pessimists will say that there is no food or molecule capable of "hacking" the body to make it more efficient and resistant. However, the statistical reality is there: certain populations with varying degrees of exposure to the sun, and with very specific lifestyles and diets, have much more encouraging health data than other populations.

In addition, there have been a number of scientific studies that have looked at certain molecules, hormones and nutrients that may have very good results on certain diseases, including some influenza.

So I've done my usual summing up, and I've come up with the ultimate list of supplements to take when our bodies are particularly exposed to diseases such as the flu. Feel free to bounce back with comments if you want to add your suggestions!

1- Vitamin D

Whether or not one chooses a diet low in carbohydrates and high in fat, the vitamin D is one of the most IMPORTANT vitamins, all the more so in the case of a crisis such as that of the coronavirus.

And for good reason, when we are confined to our homes, without exposure to the sun's UV rays, and our immune system is in the grip of a viral epidemic, if there is one supplement to be preferred that can reduce fatigue and strengthen our defences, it is indeed the vitamin D. Especially at the end of winter, when, in the countries of the North, we are particularly deficient in vitamin D.

Concerning the specific case of the immune system, although things are not always that simple, and although the body is a very complex machine, there is a consensus that the T lymphocytes, responsible for killing bacteria and viruses, must first find circulating vitamin D, fix it on a receptor in order to start their defence process. This applies to influenza, ENT infections, tuberculosis and wounds and other scars that need to be treated.

In fact, the scientific literature reports that vitamin D deficiency is associated with an increased risk of viral infections. However, in France, 80% of people today lack vitamin D, and this figure can go up to 91% in winter!

Of course, there are no studies on the influence of vitamin D on Covid-19. However, studies on all other viruses that cause respiratory infections, including coronaviruses, can be found in the scientific archives. Here's what it says:

• In this Swedish study, a 36% reduction in the risk of respiratory infections was observed with daily vitamin D supplementation.
• In another study, this time in the UK, the aim of which was to assess the overall effect of vitamin D supplementation on the risk of acute respiratory tract infection, the result is clear: vitamin D supplementation is safe and protects against acute respiratory tract infection overall. In the same British newspaper, there is another study indicating that vitamin D supplementation reduced the risk of death from cancer by 16%.

Other studies come to similar conclusions. But Vitamin D seems to have other virtues that currently concern us, particularly in terms of the release of inflammatory cytokines, the very ones that cause deaths. Moreover, in the case of COVID-19, many deaths are due to what is known as the "cytokine storm". Numerous studies have shown that a lack of vitamin D can be a risk factor for excessive inflammation, especially in the lungs.

There is therefore reason to believe that a vitamin D deficiency is not favourable in the face of a respiratory infection, and when the immune system is put to the test.

In the diet, you will find vitamin D in the key ingredients of low-carbohydrate foods, including cod liver oil, fatty fish (salmon, herring, anchovies), egg yolk, etc. The problem is that only sufficient exposure to the sun, or supplementation, will cover your vitamin D needs in winter.

As we saw in the chapter on Vitamin D, the official recommendations estimate daily requirements of vitamin D at 800 I.U. a day. Nevertheless, the new wave of nutrition advocates go far beyond these recommendations. For example, vitamin D experts John Cannell and Bruce Hollis estimate that levels between 55 and 70 ng/mL should be maintained at all times.

On this basis, a formula was developed, considering that approximately 75 IU per kg of body weight would be required, that is :

75 IU * body weight = recommended vitamin D dosage

In other words, a healthy adult weighing about 75 kg should therefore supplement with vitamin D in winter at 75 * 75 = about 5,625 IU per day.

The simplest way to adapt its consumption of vitamin Dis to supplement yourself with some vitamin D in drops, so that the correct dosage can be made. Otherwise, it will suffice to opt for a product in capsules dosed approximately according to your needs: here, 2 to 3 tablets per day in the morning will be enough to meet the needs of an adult weighing between 65 and 80 kg.

As a reminder, the vitamin D is a fat-soluble vitamin that can be stored by the body for release. Once the crisis period is over, or simply after the winter season, there is no need to supplement more if you expose yourself to the sun on a relatively regular basis, without abusing it of course.

For my part, for this exceptional event where I hardly see the sun and following a winter where I was absolutely not exposed to the sun's rays, I opted for vitamin D from Solgar, dosed at no less than... 10,000 I.U., which I take about once every 1 or 2 days!

2- Omega-3 fatty acids

As we saw in the chapter dedicated to the ideal distribution between omega-3, omega-6, and omega-9we are deficient in omega-3 in the modern western diet.

According to the ANSES (National Agency for Food, Environmental and Occupational Health Safety), the proportion of omega-3 / omega-6 in the French diet is around 1/20 in favour of omega-6. This can go up to 1/30 according to certain studies. However, The ideal ratio should be around 1/4, according to several studies..

And for good reason, intakes that are too high in omega-6 (found notably in sunflower oil, eggs, meat, cereals, milk and cheese) and too low in omega-3 (found in small fatty fish, certain seafood and nuts, and leafy green vegetables) would be detrimental to general health, and could lead to increased inflammation, and an increased risk of cardiovascular disease, to name but a few.

However, in the case that interests us today, namely respiratory complications, according to several studies, omega-3s play a role in reducing the excessive release of inflammatory cytokines. In other words, these fatty acids would make it possible to reduce the excessive inflammation typical of COVID-19 infection, which is responsible for respiratory and pulmonary complications.

So, to sum up, omega-3s have a number of virtues, including, in this case, the following:

• A decrease in the inflammatory response for chronic pathologies (polyarthritis, sinusitis...).
• Involvement in the protection of the immune system, particularly in the development of asthma.

Whether for bacterial or viral infections, omega-3s are hyper-important. This is why it is necessary to consume foods rich in omega-3, to the detriment of omega-6, whose intake is objectively too important in Western society.

And because things are done right, omega-3s are found in... the flagship foods of the low-carb diet:

• Fatty fish: mackerel, salmon, sardine, herring.
• Olive and rapeseed oils.
• Linseed oil.
• Lawyer.
• Nuts.
• Flax, chia or hemp seeds.
• Organic eggs (blue-white-heart label if possible, Lustucru brand).
• Green leafy vegetables.

As we saw in the chapter dedicated to omega-3s, these must be provided by food because the body is incapable of synthesising them on its own, and a deficiency is harmful to health.

According to official recommendations, between 0.5 and 1g of omega-3 per day should be consumed, and they should constitute between 1.3 and 1.9% of caloric intake. However, some scientists from the new school of nutrition recommend consuming 1 to 3 grams of omega-3 of marine origin per day, especially for occasional sportsmen and women or people who want to strengthen their body in the face of a health problem.

For my part, I generally opt for the omega-3s from Solgar, but also those from Nutrimea. Solgar Omega-3 provides 2.4g with two capsules, which is within the recommended range for optimal health. Finally, the best omega-3s on the market seem to be those from UNAE, for objective reasons related to the quality of the product, but I have not yet had the opportunity to try them.

3- Magnesium Bisglycinate

As a reminder, the magnesium participates in the proper functioning of the nervous system, reduces cortisol, regulates water balance, improves energy metabolism, and has anti-inflammatory properties. It is an absolutely central electrolyte for the body.

Like omega-3 and vitamin D, most people are deficient in magnesium for a host of reasons already mentioned in the chapter on this mineral salt.

Some doctors, nutritionists and health experts supplement themselves personally with magnesium. For an adult weighing around 80 kg, the requirements are therefore around 480 mg per day, and Practitioners of low-carbohydrate diets recommend supplementing themselves with up to 400mg of magnesium per day, in addition to what is provided by the diet.

And speaking of food, just like the other supplements mentioned here, magnesium is also found mostly in the low-carbohydrate foods I usually recommend on Blooness: 100% dark chocolate, mackerel, chia seeds, cooked spinach, avocado, Brazil nuts, cabbage, arugula, green vegetables...

Concerning magnesium supplementation, I personally opted for Solgar Magnesium Bisglycinate, 100mg per tablet. Athletes who have made a big energy expenditure over a day generally take between 3 and 5, preferably in the evening because magnesium relaxes, in order to improve muscular and nervous recovery.

But in containment / survival mode and therefore with little energy expenditure, 2 to 4 tablets in the evening should be enough, especially if you have filled up with green vegetables, as I recommended in the list of foods to be stored in times of crisis.

Attention, I expressly recommend the Magnesium Bisglycinate form, which is characterized by a very good bioavailability.

4- Selenium and Zinc

It seems that the combination of selenium and zinc can strengthen the immune system.

In very short, zinc is involved in the production of prostaglandins, which has an anti-inflammatory role, it stabilizes a number of hormones (thymulin, which is essential for growth, and insulin), and it has a significant immune action.

Selenium, for its part, is also an essential trace element since it participates in the body's defence against free radicals by protecting cell membranes. Furthermore, it plays a major hormonal role in the regulation of thyroid hormones and spermatogenesis. In addition, it helps to fight inflammation and even certain viral infections, notably by stimulating immunity.

But be careful not to abuse this supplementation.

For my part, I chose the product from Pharma Nord, which also contains vitamin C, which is always good to take, even if its influence on health is relative, given its reputation.

Conclusion

These supplements may not be suitable for everyone, and some people may find something wrong with them. But in general, a combination of magnesium, vitamin D, zinc, selenium and vitamin C should not harm your body, provided that in your state of health, there is obviously nothing wrong with this supplementation. Finally, omega-3s, which are sorely lacking, are highly recommended.

Other supplements such as collagen or protein powder can help, but I don't recommend them without the practice of an energy-hungry sport. In times of confinement, unless you have a gym at home, there's no point in overloading the body with all that.

Finally, during a period of confinement, I recommend that you drink plenty of water first.

In addition, in case you have opted for a low or moderate carbohydrate diet, with healthy, unprocessed foods, I also suggest that you consume more salt than usual (Himalayan salt if possible) in order not to be deficient in sodium, for the reasons mentioned in the chapter on the importance of sodium in the low-carb diet. I also advise you to do physical exercise at home, both for your figure and for your mental health, and to relax. Magnesium will help you to achieve the latter.

I hope I have enlightened you and I wish you all a good confinement, take care of your loved ones, of yourself and especially of your health!

Good morning, everyone.

Today, I was eager to share with you my ultimate list of low-carb foods to choose from when you shop at the supermarket, in view of the widespread containment implemented to deal with the coronavirus epidemic (COVID-19) that is spreading around the world.

I went to the supermarket to stock up on food, and I found that most people were rushing to the shelves for products with a high glycemic index to stock up.

But as an informed gourmet, if you follow the advice in the Blooness guide a little, you know that these foods are not the best for your body if you are confined for any length of time.

Indeed, in addition to their high carbohydrate content, these foods are generally industrial, processed, not very nutritious, and are likely to make you hungrier than anything else by titillating your insulin, which will lead to overeating, especially in times of stress, and overloading your digestive system.

I'm not even talking about the damage it can do to your line, or the spikes in your blood sugar, let alone what it can do to your immune system, which should be boosting it as much as possible, rather than dragging it into an inflammatory field.

For all these reasons, I think it is preferable to favour ingredients rich in good fats, moderate in proteins, and more or less low in carbohydrates - depending on whether or not you have ketosis - in order to best arm your body to face the health crisis. It's a good thing, it's usually the ingredients that are neglected by other consumers.

It is a very good survival exercise, to be associated, why not, with the young intermittent worker.

Since I have stocked up on food myself, I thought it would be wise to share everything I bought with you, in case the confinement lasts for a long time.

Of course, I have favoured ingredients and foods that are low in carbohydrates and high in good fats, but I have also made sure that the products I buy can be stored for a long time:

This means that rice, pasta, bread, sweets and other industrial products are no longer used, but healthy and nutritious, more or less Mediterranean ingredients, which are perfectly compatible with a ketogenic diet, as well as with a diet that is simply moderate in carbohydrates and relatively balanced.

In this list of ingredients, remember to distribute the consumption of the products themselves in order to have a good rhythm of digestion and not to cause too much overweight:

• cheese in the morning, for those who eat it, with eggs and vegetables;
• meat rather in the middle of the day, with vegetables cooked with a lot of fat;
• canned or frozen fish rather in the evening, with a little fat and few vegetables.

So here is my ultimate list of foods to buy in the supermarket for containment, and which will keep relatively well! If you think it can help your loved ones make better choices!

I. Low-carbon foods to be frozen

• Famous keto vegetables: cauliflower, broccoli, Brussels sprouts, spinach, asparagus, artichoke hearts, green beans, zucchini.
• Famous keto fruits: blackberries, raspberries, blueberries.
• Quality keto animal proteins: chicken, pork, beef, lamb, small fatty fish (mackerel, sardines, salmon), seafood.
• Cheat bunker days low protein: bacon, sausages, merguez.
• Keto pizzas prepared in advance with cauliflower base, then frozen.
• Eggs to be frozen: you can extend their shelf life by freezing them. To do this, beat them beforehand and place them in a pocket.

II. Low-carbon foods for the fridge, with long shelf life :

• Butter, clarified butter (6 months).
• Hard cheeses, which can be kept for a long time, but which should not be abused, ideally made from sheep's or goat's milk (3 months).
• Tofu (2 months).
• Eggs (1 month or more): To check that the egg is still good, plunge it into a large container of cold water. If it remains at the bottom, it is fresh. If it rises slightly, it is still good, eaten cooked. If it floats on the surface, avoid eating it. Make sure that its hull has not been damaged, otherwise it could be infected with bacteria!
• Mayonnaise, mustard.
• Coconut Soy (see CSD).
• Lawyers far from ripe: 1 month.

III. Low-carb ingredients to be dried

• Vegetable milks: coconut, almond, soya...
• Chia Seeds, Pecans, Macadamia Nuts, Brazil Nuts...
• Canned sardines and mackerel
• Pork and chicken pâté.
• Parma ham, delicatessen without additives, to be eaten rarely.
• Canned vegetables: mushrooms, olives, stuffed peppers, pickles, sauerkraut, tomatoes, spinach...
• Canned legumes (lentils, beans, chickpeas): in small quantities and combined with other ingredients, they will make up meals that are faithful to the Mediterranean diet and therefore moderate (not low) in carbohydrates.
• Onions, garlic, spices, and all sorts of herbs, of course...
• For cooking: first cold pressed extra virgin olive oil, coconut oil, duck fat, coconut milk, clarified butter...
• 100% dark chocolate.
• Herbal teas.

So this is my ultimate list, I probably forgot some things, feel free to bounce in the comments if you have other ideas!

If this list has helped you, please let me know, and if you think it can help others, please consider sharing it!

In the next post, I will share with you my top of the food supplements, vitamins and minerals to choose for containment! And why not the best exercises to do at home in order not to mummify while waiting for the end of the epidemic...

See you soon, and good luck in this difficult ordeal!

Here is a complete summary of the protocol of Laurent Schwartz, the famous oncologist considered "iconoclastic" by some of his peers. In fact, it is a treatment developed to stop the tumour growth of cancer cells, based on the metabolic hypothesis that cancer is caused by a failure of the mitochondrial activity of the body's cells and an inability to manage the burning of sugar.

To date, there is no official proof of the effectiveness of this treatment. But some testimonials seem to show a better effect on people with cancer, and many Internet users around the world have started to test it, with varying degrees of success.

The scientific reasoning leading to this treatment entitled METABLOC is detailed in the various books by Dr. Laurent Schwartz, including the famous Cancer: a simple, non-toxic treatment.

Who is Laurent Schwartz?

Laurent Schwartz is a French oncologist born in 1958. He was a researcher at the National Cancer Institute and then resident (intern) at the Massachusetts General Hospital of Harvard University where he specialized in radiotherapy oncology in the 1980s, before becoming an officer as a Hospital Practitioner in France in the 1990s.

He became famous for the theory that cancer is a relatively "simple" metabolic disease, rather than a genome-related disease that is considered "obscure".

It is based on the Warburg effect, i.e. the drop in the energy yield of the cell. He then brought together scientists from many quarters to explore this avenue, pointing to the failure of modern cancerology in his book "Metastases: Truths about cancer"...This led to his exclusion from the Assistance Publique des Hôpitaux de Paris, before he was subsequently reinstated.

Since then, Internet users and many websites selling food supplements have taken hold of the treatment he developed. For his part, oncologist Laurent Schwartz is trying to launch standardised trials to confirm or invalidate the results of his treatment, but he seems to have run into some administrative hurdles that are relatively difficult to set in motion.

Originally, Warburg's hypothesis

Warburg, winner of the 1931 Nobel Prize in Medicine, observed just under a century ago that rapidly growing cancer cells had glycolysis rates up to 200 times higher than normal cells from the same tissue.

Otto Warburg therefore postulated that this change in metabolism is the root cause of cancer. However, current official oncology views this "Warburg effect" as the result of a genetic mutation rather than as a cause.

Laurent Schwartz's theory and research

However, the consensus is that mitochondrial activity of tumour cells is affected. Dr. Laurent Schwartz therefore considers the decrease in cellular energy output - for which the mitochondria are responsible - to be the source of cancer. It is thought to be a normal aging of the mitochondria, which are no longer able to burn glucose for energy, causing fermentation inside the cells, which grow and proliferate.

Laurent Schwartz will therefore seek, in a way, to revive mitochondrial activity. To do this, he and the scientists he has gathered have studied all the food supplements and drugs that simultaneously allow the mitochondria to be revived for as long as possible, in order to slow down tumour growth.

After conducting about 100 tests on mice, the group led by Laurent Schwartz initially observed that the combination of lipoic acid (pyruvate dehydrogenase activator) and hydroxycitrate (citrate lyase inhibitor) resulted in the stabilization of implanted tumors in mice.

This observation will form the basis of the metabolic treatment of the famous controversial oncologist, which he will put on paper in his book Cancer: a simple, non-toxic treatment. In this book, the countercurrent oncologist recommends drastically reducing the consumption of sugar and carbohydrates, via a ketogenic dietThis is coupled with the consumption of certain dietary supplements that are supposed to boost mitochondrial activity.

Since then, Dr. Laurent Schwartz has suggested coupling his treatment with conventional treatments (radiotherapy, chemotherapy, etc...) which are now more targeted, more effective, and less violent than in the past.

METABLOC: metabolic treatment in practice (doses, drugs)

Doctor Laurent Schwartz has issued different protocols, which Internet users have tried in turn with varying degrees of success.

Here is an overview of these protocols.

What is made available below is obviously not a prescription, nor even a recommendation, but a simple summary of the alternative treatment, which should be taken with tweezers.

It is wise, before trying anything, to get in touch with a doctor, and to go to Dr. Laurent Schwartz's website to make sure that the information you find here is still up to date.

Protocol n°1 : Hydroxycitrate + Alpha-lipoic acid

The combination of these two molecules forms the basis of METABLOC (Dr Laurent Schwartz's metabolic treatment). Consumed together, they would have succeeded in slowing tumour growth in mice. Here are the recommended doses.

• Alpha-lipoic acid: 600mg by slow intravenous injection or 800mg in the morning and 800mg orally in the evening. Sodium R-lipoate can replace alpha-lipoic acid.
• Hydroxycitrate: 500 mg in tablets, morning, noon and evening before meals.

Alpha-lipoic acid is marketed by the Vitall+ laboratory and can be ordered on the Onaterra website.

Solgar hydroxycitrate can also be found on the Onaterra site.

Protocol No. 2: The ketogenic regime

The ketogenic diet is inseparable from the first protocol of combining hydroxycitrate and alpha-lipoic acid. The aim is to give the least possible "fuel" to cancerous cells, which are fond of glucose, through this diet, which is increasingly being used in the world, to give them as little "fuel" as possible.

So it goes through:

• The total elimination of foods with a high glycemic index and high glycemic load: jams, sweets, pastries, sweetened drinks, etc.
• The total elimination of all starchy foods: bread, pasta, rice, potatoes, polenta, white and red beans, lentils...
• Total removal of fruit, except for berries in moderate quantities.
• The removal of vegetables, except for most green vegetables.
• The significant increase in fatty foods: eggs, olives, avocados, olive oil, coconut oil to be mixed with vegetables, nuts in moderate quantities, mayonnaise, fatty meats, fatty fish, cream, butter (ideally clarified ghee butter), some cheeses (not yoghurts and cheeses made from pasteurised cow's milk).
• Moderate protein consumption, as the body can make glucose from protein (neoglucogenesis); no more than 1g of protein per day per kilo of body weight should be consumed (100 g of meat contains on average 25 g of protein; 100 g of fish 20 g of protein, 100 g of hard cheese 25 g of protein).

The Blooness guide has about ten chapters devoted to the ketogenic diet, and how to set it up.

Protocol No. 3: MMS or chlorine dioxide

A year ago, Dr. Laurent Schwartz launched the trail of sodium chlorite coupled with hydrochloric acid. While some will be skeptical about the effectiveness of such a remedy, others have taken up the protocol. One must be doubly vigilant with this protocol, which is likely to cause irritation, especially when the dosage is badly done.

Originally, this mixture resulting in chlorine dioxide is permitted for the chemical purification of tap and drinking water, as well as for keeping swimming pool water free of bacteria. It is also used by some hikers to purify their water.

The kit is sold by some food supplement shops, and you have to mix it yourself, using a pipette:

• Mix 1 drop of hydrochloric acid with 1 drop of sodium chlorite in a glass.
• Wait 3 minutes for the amber-coloured chlorine dioxide to form.
• Dilute in a glass of water and drink immediately.

The protocol will consist in taking up to 10 doses per day every 2 hours, before increasing the dose to 3 drops per dose.

Protocol 4: Methylene Blue

One of the last tracks mentioned by Dr. Schwartz's current is methylene blue. For the moment, it is impossible to know the recommended dosage, as it depends on each case.

Protocol No. 5: related tracks

Other supplements have been suggested in Dr. Schwartz's books. Some are the result of experiments carried out by other oncologists, particularly in the United States, and which would have given satisfactory results on certain patients.

Some also follow the same logic: to lower blood sugar to the maximum, so as not to cause fermentation of cells lacking sufficient mitochondrial activity, and to restart the metabolism.

• Vitamin D, up to 10,000 IU / day
• Low Dose Naltrexone: This is very low dose Naltrexone, 3 to 4mg before sleep, prescribed only by prescription. It can be ordered on this site.
• Metformin, a drug normally prescribed for diabetes, suggested up to 3g / day.
• Diclofenac (sold under the name Voltarene, 75mg): anti-inflammatory that reduces the entry of glucose.
• A proton pump inhibitor, e.g. omeprazole: 20-40 mg per day
• Amiloride: 10 to 40 mg three times a day. Prescription only.
• An anhydrate carboxylase inhibitor, e.g. acetalozamide (Diamox): 250 mg daily. Prescription only.

It is impossible to know which drug(s) is (are) recommended to be taken simultaneously, at what time, in what context and at what stage of the disease, among all of them. This is a synthesis of all the tracks outlined by Laurent Schwartz himself, or by the movement that revolves around the metabolic track of cancer.

It will therefore be necessary to be followed by an oncologist who is already aware of the issue, in order to hope to have possible solutions. Unfortunately, many patients feel neglected by official medicine, which for the moment remains mute on the metabolic track, and only recommends chemotherapy treatments, without any advice on nutrition and the sugar problem.

Some patients therefore embark, at their own risk and peril, on parallel medication, sharing their results on the Internet ...

For his part, Doctor Laurent Schwartz is continuing his crusade, with few resources allocated to his research for the time being. Will the future prove him right?

The keto diet is a very special way of eating in which carbohydrates (starch and sugar) are replaced by lipids (fats) to induce the body to go into ketosis, a state in which the body gets its energy from ketones, molecules produced by the liver, rather than using glucose as an energy source.

Find this chapter in PODCAST format:

This way of eating was originally developed to combat epilepsy at the beginning of the 20th century, before falling into disuse. It has become popular again at the beginning of the 21st century, for its impressive effects on weight loss, as well as for its supposed benefits on more or less serious chronic illnesses, ranging from simple allergies to cancer.

Its "soft" version is the low-carb high-fat diet, also known as the Atkins diet, which consists of reducing carbohydrate intake, always in favour of fat, without permanently switching to nutritional ketosis. The low-carb high-fat diet is a way for some sedentary individuals not to overload the body with unnecessary glucose, which can lead to weight gain and energy loss.

This diet is believed to have multiple health benefits, including increased energy, weight loss, low blood sugar levels, and encouraging effects on chronic diseases such as diabetes and cancer, in addition to medical treatment.

Many people find it worthwhile to reduce the carbohydrates in their diet, but this cannot be done overnight without a minimum of knowledge on the subject. Indeed, there are a number of obstacles that could hinder the proper implementation of this type of food.

In this guide, you will find all the information you need to learn how to tame a diet low in carbohydrates and high in fat. In addition to the detailed definitions of low-carbon and keto schemes, you will learn, among other things:

• which foods and drinks to favour in these two diets
• which foods are banned
• which food supplements are indispensable for the proper implementation of this diet
• how to set up this type of diet in a context of chronic disease, with, among others, the metabolic treatment of Dr Laurent Schwartz
• how to "veganize" the ketogenic diet
• and many other teachings...

This ultimate guide to ketogenic and low carbohydrate nutrition is the first chapter of the Blooness Guide, a personal development white paper that synthesizes lifestyle and dietary best practices to improve health, increase energy, and maximize life expectancy.

Before getting to the heart of the matter on low carbohydrate diets, I invite you to first look at what may have happened in the history of the 20th century for our diet to be mainly carbohydrate rather than fat.

As a reminder, carbohydrate-rich foods include milk, starchy foods (rice, pasta, cereals), legumes, fruits, vegetables, juices, cookies, sodas, candy, cakes, and other commercially available products.

Lipids are fats, contained rather in small fatty fish, vegetable oils, oilseeds, avocados, meat, cheese, butter, but also in fried foods and certain processed industrial products.

In the common imagination, eating fat would make you fatter. It may well be the other way around. Let's take a little trip down memory lane...

Summary of the ultimate guide to ketogenic and low-carb high-fat feeding

I. At the origins of the predominance of sugar and carbohydrates

Understand why and how sugar, and more generally carbohydrates, have formed the basis of our diet, against all dietary and health logic.

The birth of the sugar lobby
The theories of Ancel Keys
The fat hunt by the agribusiness lobby
The return to grace of fat

II. Introduction to Low Carb High Fat and Ketogenic Diets for Beginners

Carbohydrate reduction is the No. 1 pillar of the Blooness diet. In this part you will learn the basics and how to start this type of feeding.

The Low Carb High Fat diet
Understanding the Ketogenic Diet
CCHL or Keto, what's it gonna be?
What to eat on a ketogenic diet?
What to drink on a ketogenic diet?
Foods to be banned from the ketogenic diet / CHML

III. Ketogenic feeding and Low Carb High Fat, expert mode

The right ratio of Omega-3, 6 and 9
Cooking fat
Magnesium in Ketogenic Diet or LCHF
The Importance of Sodium in the Ketogenic Diet or CFHA
Potassium in the Ketogenic Diet or CHLF
Vitamin D in a ketogenic diet or CFL: see the "Vitamin D" chapter.
Conclusion on dietary supplements to be taken as ketosis or low-carb supplements

LCHF / Keto and fat loss
LCHF / Keto and Veganism
Ketogenic Diet and Cancer: Dr. Schwartz's Protocol

When we start a low carbohydrate diet, or even a ketogenic diet with less than 50 grams of carbohydrates daily, we usually go through a phase of general fatigue. This fatigue, which usually lasts from a few days to several weeks, is a kind of adaptation phase for the body.

Nevertheless, this fatigue, which is supposed to be temporary, should not be confused with generalised fatigue that lasts over time, which may be linked to an increased deficiency in various electrolytes that are absolutely essential, especially in the context of a low-carb diet.

It so happens that in ketogenic diets in particular, and in low-carb high-fat diets, our body is exposed to certain deficiencies.

The 3 electrolytes to watch out for in a low-carbohydrate diet

We have already detailed the value of each mineral salt as part of a low-carbon, or ketogenic, diet, and this article is therefore a concise summary of everything that has been said previously in the Blooness Guide.

• the magnesiumbecause it has a key role in metabolism, especially in the ketogenic diet;
• the potassiumbecause we're losing a lot of it to the ketogenic, low-carb diet;
• the sodiumfor the same reason as potassium;

What dosage of magnesium, potassium, sodium in ketogenic or low-carb diets?

Magnesium dosing

As far as magnesium is concerned, it is recommended to supplement with about 400mg per day, which is safe for a person with no kidney problems. Ideally, the tablet should be taken with a meal.

In addition, mackerel, cooked spinach, avocados, dark chocolate, cabbage, arugula, green vegetables, which are both rich in magnesium and "keto-compatible", are recommended.

Learn more about the importance of magnesium in low-carbon food.

Determination of potassium

As far as potassium is concerned, the requirements are 4.7g / day, whatever the type of food. But the potassium level must remain within this range, without going too far beyond it, otherwise there are health risks.

This is why it is advisable to monitor your potassium level, and to give preference to potassium intake through diet alone, and not through supplementation.

Avocados, Swiss chard, spinach, mushrooms, brussels sprouts, broccoli, salmon, mackerel and parsley will in turn provide the necessary amount of potassium if consumed regularly. All of these ingredients are obviously low in carbohydrates.

As for parsley, one of the simplest ways to consume it in sufficient quantities is to opt for Lebanese tabbouleh, whose main ingredient is parsley, and which can be eaten without hunger.

Learn more about the importance of potassium in low-carb diets.

Sodium dosage

The recommended sodium intake for low-carbohydrate diets is about 4,000 to 7,000 milligrams of sodium each day, or 2 to 3 teaspoons of salt.

Ideally, use real sea salt or pink Himalayan salt.

Learn more about the importance of sodium in low-carb diets.

The Importance of Water in the Ketogenic Diet

In addition to the 3 electrolytes now known to experts in the low-carbohydrate diet (magnesium, potassium and sodium), water also plays a central role. Indeed, especially in a ketogenic diet, the body tends to lose a lot of water, and with it the minerals mentioned above.

Official water guidelines are approximately 1.5L per day. We can easily go above 2L.

The importance of vitamin D

In a low-carbohydrate diet, the merits of vitamin D are often praised. In countries with temperate climates, there is a severe shortage of vitamin D in all types of diets.

This is why, whether you are on a keto diet or not, it is recommended to supplement around 2,000 to 6,000 IU per day, depending on your weight and your exposure to the sun.

Learn more about the importance of vitamin D.

Just like sodium and magnesium, the potassium - whose benefits and importance we described in the theoretical chapter dedicated to it - is one of the three minerals that should not be underestimated in a ketogenic diet or simply poor to moderate in carbohydrates.

Indeed, this electrolyte (K+) acts on a plethora of nerve transmissions, and on the balance of the intracellular fluid. Let's see together why and how to manage this absolutely central subject in the case of a diet rich in fibre, low in carbohydrates, and high in fat!

How to explain potassium deficiencies during a keto or low-carb diet?

Why on earth does the body have a potassium deficiency as part of a ketogenic diet? Because in ketosis, the body tends to lose a lot of water.

Moreover, it is one of the trompe-l'oeil when starting a ketogenic diet: the significant weight loss at the beginning of the ketogenic diet is largely related to a loss of water and glycogen, before the body eventually attacks the fat reserves stored in the body.

However, in the event of water loss, the body reacts by reabsorbing sodium, and excreting more potassium through the urine, in order to maintain the biochemical balance.

It will therefore be necessary to compensate for this loss of potassium via food. Especially since this mineral is very important for the body.

The role of potassium in the body

As we have seen in the general chapter on potassium, potassium affects many body functions in combination with sodium. Here is a quick overview.

Nerve transmission

While sodium acts outside the cells, potassium acts inside the cells. Its action guarantees nerve transmission to the muscles, which can then contract. If the potassium level is too low, the ability to generate nerve impulses is affected.

Muscle contraction

As we have just seen, too low a potassium level can degrade the ability to generate nerve impulses. One of the consequences will be the difficulty for the body to regulate the contraction of the muscle, thus causing its degradation. In the case of sports, a potassium deficiency can therefore be counterproductive.

Potassium and cardiovascular health

Potassium acts not only in the contraction of muscles, but also and especially in the contraction of the heart. When there is a lack of potassium, or excess, it has consequences on the heart rate, and the ability of the heart to carry blood to the brain, muscles and organs.

Symptoms of potassium deficiency

Just like a sodium deficiency, with which potassium is closely linked, a potassium deficiency sometimes leads to the same kind of symptoms:

• Fatigue;
• muscle cramps;
• bloating, constipation, intestinal laziness and abdominal pain

What is the ideal potassium dosage?

The dosage recommended by the health authorities is approximately 4,700 mg per day. However, the average potassium intake of Canadians and Americans is insufficient according to one study, which estimated it at only 2,300 mg in women and 3,100 mg in men.

But be careful, this does not mean that you have to supplement yourself in excess. Your blood potassium level should stay within a narrow range, and taking too much in concentrated form can be dangerous, especially if you are taking certain medications or if you have kidney disease.

It is therefore preferable for potassium to be absorbed from food as much as possible.

Ketogenic and low-carbon foods rich in potassium

We had seen in the potassium chapter the top of potassium-rich foods. Now let's see, as part of a low-carbohydrate diet, which foods compatible with such a diet could provide the famous 4.7g / day of potassium.

Top 10 ketogenic or low-carbon foods rich in potassium:

1. Avocado: 1g of potassium per avocado of about 200g.
2. Boiled chard (or chard): 950mg of potassium per 175g bunch.
3. Cooked spinach: 840mg of potassium per 180g bunch.
4. Cooked mushrooms: 550mg of potassium for 150g of mushrooms.
5. Brussels sprouts: 500mg of potassium for 160g of cabbage.
6. Cooked broccoli: 460mg of potassium for 160g of broccoli.
7. Salmon: 400mg per 100g.
8. Mackerel: 350mg of potassium per 100g.
9. Artichokes: 345mg of potassium per medium artichoke (121 grams).
10. Parsley: 500mg per 100g -> you can eat parsley in quantity in the Lebanese tabbouleh (cooked with no or little bulgur). The other aromatic herbs (basil, chervil, tarragon, etc...) are also rich in potassium, and should be consumed without moderation. They are blue-compatible anyway.

Rehydration: a central element in a ketogenic diet

As part of a low carbohydrate diet, we have previously seen that the body tends to lose a lot of water, releasing potassium reserves at the same time.

For this reason, not only should potassium-rich foods not be neglected to compensate for the loss, but a lot of water should also be drunk. Ideally, at least 2 litres of water per day.

Finally, it is also important to increase your sodium intake, which goes hand in hand with potassium, in a context of ketogenic diet compensation.

Conclusion

As you can see, with a low carbohydrate diet, it is not complicated to aim for 4.7g / day of potassium consumed. For example, you can eat avocado, butter spinach or mushrooms for lunch, a little salmon or mackerel with broccoli, and a Lebanese tabbouleh salad for an appetizer, for example.

Coupled with high water consumption, and an adjustment of your sodium intake, the symptoms of fatigue associated with a decrease in carbohydrates should not last, and your sodium / potassium balance should be more or less optimal.

Just remember. We had discussed the interest of Sodium together in the chapter on it. In that chapter, we saw that the "standard" diet was already more or less rich in sodium, but it was above all too rich in carbohydrates on the one hand, and loaded with unhealthy foods on the other.

However, once you decide to start eating Blooness, you need to rebalance your macronutrients, and in particular a drastic reduction in (bad) carbohydrates, for the reasons we have already mentioned earlier in this guide.

By reducing carbohydrates, we then tend towards a low-carb high-fat diet, and sometimes ketogenic for some. However, when we switch to a low-carb diet, there is a risk that the body will be severely lacking in sodium. And government recommendations in terms of dosage are likely to be well below the real needs.

General Reminders on Sodium

Sodium is a mineral that is naturally found in small amounts in many foods such as meat, milk, yogurt, some tropical fruits and vegetables such as artichokes, celery, beets and seaweed.

It is also found in baking soda, which is used in bakeries, laboratories and restaurants to raise dough or make cookies. It is also found in salt, which is widely used in the standard Western diet.

Sodium is the most common electrolyte in extracellular fluid and plays a central - yet little-known - role in a number of important body functions.

In particular, it ensures the transmission of nerve impulses to the neurons, in association with potassium. It has an influence on the hormonal level, on the elasticity of the cells, and is also involved in the contraction of muscles, in the regulation of blood pH and the volume of water in the blood and cells.

Salt Conversion > Sodium

A distinction must be made between sodium and salt, so that the dosages are not wrong. Salt is actually sodium combined with chloride, another mineral. This gives sodium chloride, in terms of the name.

Salt is often used to salt dishes and give them more taste, or to improve their preservation.

In terms of distribution, sodium chloride (i.e. salt) contains about 40% sodium. Therefore, 5 grams of salt (about 1 teaspoon) contains about 2 grams of sodium.

Why it is necessary to increase salt intake in a low-carbohydrate diet

A decrease in carbohydrates leads to a decrease in sodium

As explained just before, a large part of sodium intake comes from meat, milk, yoghurts, and processed dishes.

As soon as we decide to reduce carbohydrates, this results in a de facto decrease in the consumption of processed dishes, such as bread, biscuits (which use baking soda), prepared dishes rich in salt in order to improve their preservation over time, etc....

In other words, sodium consumption will decrease, and this must be compensated for so that we do not end up with a deficiency.

The decrease in insulin results in a loss of sodium in the body

When carbohydrate intake is significantly reduced, blood insulin levels drop, resulting in loss of salt in the urine. This is because the kidneys release fluids, which leads to a loss of electrolytes, with sodium in the forefront.

The objective is therefore to prevent sodium deficiency by increasing your intake, ideally with plenty of water, every day. If sodium is not replaced, you will probably develop the unpleasant symptoms of "ketogenic flu", including headaches and fatigue.

What dosage of salt in ketogenic / low carb diet?

Suggested amount of salt in a ketogenic diet:

To accompany ketoadaptation and to be maintained in ketosis in good conditions beyond the transition period, it is suggested to consume about 4,000 to 7,000 milligrams of sodium each day, which corresponds to about 2 to 3 teaspoons of salt, depending on individual needs.

In a low-carb regime, we would be a little lower in terms of dosage.

In terms of choice, prefer real sea salt or pink Himalayan salt to industrial salt.

Finally, it is a good idea to adapt the amount of salt you consume according to your state of health, the temperature, your level of sporting activity, etc. If, for example, you have no contraindications to salt, you eat a healthy diet, based on raw products, low or at least moderate in carbohydrates, and you practice endurance sports in the middle of summer, it is recommended that you increase your salt intake further.

Are there risks associated with consuming more salt?

New voices in the world of nutrition are increasingly speaking out against the popular belief that salt should be kept to a minimum.

Indeed, all research on the effects of sodium has been conducted in people who follow a "standard" Western diet. This means that most of the salt probably comes from processed foods that are high in carbohydrates, not real foods like meats and vegetables with added salt.

Several studies have shown that diets low in carbohydrates and ketogens - without salt restrictions - can help reduce high blood pressure, waist circumference and high blood sugar and insulin levels.

Data on salt are currently far from unanimous. And moreover, the recommendations are evolving and are not the same for all organizations.

To the question of whether or not to reduce your salt intake, the answer is that it would be wise to reduce your salt intake if your diet is "standard", but to increase it drastically if your diet is low in carbohydrates and high in fibre, fat and moderate protein.

Salt consumption and health problems: is it compatible?

Let's look at what the science says about salt, based on known health problems.

Salt and hypertension

For people with high blood pressure, medicine recommends reducing their salt intake. However, here again, studies diverge:

• According to a 2015 study, salt consumption reduces blood pressure by an average of 5 points in the short term, which is a modest reduction, given the deprivation it causes to the body.
• In this 2011 study, salt reduction led to a 3.5% decrease in blood pressure on average, but had adverse effects on the body, leading the authors of the study to conclude that they "do not know whether low-salt diets improve or worsen health outcomes" overall.
• Finally, in a 2006 study, other researchers suggested a review of the overall diet to promote weight loss and reduce insulin resistance, rather than reducing salt. A low-carbohydrate diet could thus be a way forward.

In the case of hypertension, it would therefore be wise to reduce or at least moderate your salt intake.

Salt and heart disease

People with cardiovascular disease are generally advised to reduce their salt intake as part of a "heart healthy diet", but here is what the research has actually shown:

• In the case of atherosclerosis, a heart disease that affects the arteries, a 2018 study did show that a reduction in sodium resulted in better arterial elasticity, but did not address the long-term effects on arterial health.
• Other large studies such as this one from 2018 showed that low sodium intake was associated with poorer cardiovascular outcomes, likely due to hormonal alterations in aldosterone and adrenaline, which are part of the "adverse effects of sodium reduction".
• With regard to congestive heart failure, it is also recommended to avoid salt, although this practice is not based on any reliable source, according to another study dating from 2018.

Again, the question of whether reduced sodium intake improves health remains unresolved.

Salt and diabetes

When it comes to the consumption of salt, and therefore sodium, and its impact on diabetes, science still does not speak with one voice.

• According to this 2011 observational study, people with type 2 diabetes who consumed the least sodium were at increased risk of premature death from heart disease or other causes compared to those who consumed the most sodium.
• Another observational study conducted in 2011 in people with type 1 diabetes showed that the highest and lowest sodium intakes were associated with an increased risk of premature death and the development of renal failure.
• The results of the experimental studies are mixed: sodium restriction may lead to small improvements in blood pressure and kidney function in people with type 2 diabetes according to this 2018 study, and for people with type 1 diabetes, salt restriction may have adverse effects on kidney health.
• Finally, several studies, including this one dating from 1998, have shown that insufficient salt intake could aggravate insulin resistance in adults with type 2 diabetes or exacerbate a decrease in glucose tolerance in pre-diabetic people.

In other words, these studies show that diabetics with hypertension should avoid very high sodium intakes (more than 6 grams per day). At the same time, a severe sodium restriction in all people with diabetes could do more harm than good.

Salt and renal failure

For people with kidney failure, studies have shown that moderate sodium intake could be adapted.

Conclusion

It is not always easy to find your way around, as the theories relating to food and dietetics diverge so much. Salt and sodium are no exception to this rule. Many theories clash over them.

Nevertheless, the interpretation of the different studies tends to show that in the case of a low-carbohydrate diet, it is in our interest to increase our salt consumption according to the previously recommended dosage, and to moderate it without reducing it to an extreme extent in the context of a standard Western diet.

Obviously, the idea with the Blooness food guide, would be to move towards the first option, i.e. a diet low if not moderate in carbohydrates, and richer in fat and fibre. In other words, the healthier we eat, the more we should get into the habit of adding salt to our salads and dishes, in case we had got into the habit of removing salt from our diet in order to follow the official recommendations for a highly processed diet.

For people suffering from illnesses such as kidney failure or hypertension, diabetes or heart disease, this should obviously be discussed with their doctor, depending on their medical tests and their state of health.