Andrew Koutnik: Low Carbohydrate Diet for Type-1 Diabetes? Patient and Research Perspective
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- เผยแพร่เมื่อ 10 ต.ค. 2019
- This lecture is part of the IHMC Evening Lecture series.
www.ihmc.us/life/evening_lect...
Nutrition has far reaching impact on our health, along with the prevention and management of numerous diseases. However, this is best illustrated in the management of Type-1 Diabetes where nutritional choices have meal-by-meal, day-by-day, and lifelong health implications. Various therapeutic and nutritional approaches have been developed to try to improve the lives of those living with Type-1 Diabetes. However, no one therapeutic strategy yet, has consistently demonstrated an ability to neutralize the primary outcome for acute and chronic complications in Type-1 Diabetes, glycemic control. Century-old and emergent data has reinvigorated discussions surrounding dietary choices that reduces the dietary input of carbohydrates for the management of Type-1 Diabetes. Andrew will be directly addressing and discussing the evidence surrounding Type-1 Diabetes, nutrition, current therapeutic options, and low-carbohydrate diets from both a patient and research perspective.
Andrew Koutnik is a researcher, Type-1 Diabetic, and patient advocate at University of South Florida Morsani College of Medicine and IHMC studying the influence of nutrition and metabolism on health, disease, and performance. He originally began his research path at Florida State University in the Exercise Science studying the influence of nutrition, exercise, supplementation, and environmental extremes on health-based outcomes in normal and clinical populations resulting in several original research publications. From Florida State University, Andrew was awarded the Presidential Fellowship to undergo Biomedical Research with the Metabolic Therapeutics Lab at University of South Florida Morsani College of Medicine with a focus on studying metabolism and metabolic therapies for health, disease, and performance outcomes resulting in numerous research publications. While at USF, Andrew also developed and implemented multiple research projects on NASA NEEMO 22 as a part of USF and IHMC research team. In 2018, Andrew was selected to participate in TEDxUSF event where he presented on Nutrition and Type-1 Diabetes. Personally, Andrew Koutnik uses exercise, nutrition, and lifestyle factors to manage Type-1 Diabetes for over 12 years. Type-1 Diabetes has and continues to give an incredible in-depth personal journey into the world of our metabolism, how it works, how day-to-day life (sometimes moment-by-moment choices) influences it, and how these changes on metabolism can have far reaching effects over other aspects of our physiology. This combination of researching nutrition and exercise, but also dealing with its benefits and consequences daily as a Type-1 Diabetic, created a strong appreciation for the metabolic role nutrition and lifestyle can play into disease prevention and management.
My wife and I are both T1D, both for over 30 years. We switched to low carb a year ago. It completely changed our management for the better. We are both healthier than ever. A1Cs are lowest they have ever been, we lost a combined 90lbs, and are both at our goal weights. Low Carb is the way to go for all T1D. It's actually easier than you think.
I've been t1d for 40 years and this video makes me sick. It took my 18 year old son, who was recently diagnosed with t1d, to ask why eat carbs? Without provocation my son surmised that if he didn't eat carbs he would need less insulin. He then started researching and eventually came upon this video. I say the video makes me sick is because it's so f****** obvious. 40 years of not even glancing outside the box. I've suffered with erratic blood sugars, anxiety, and severe depression since I was 12. I won't go on but please forward this to anyone you know with diabetes . It is so obvious this is a better solution.
I'm a type 1 diabetic for over 30 years. I just started on the low carb diet 3 weeks ago. I felt weak and my ketones went very high the first week or so. I added a very small amount of carbs and a little more insulin and the ketones decreased. I feel better now, energy levels have improved and my glucose is between 70 to 120 most of the time with very rare highs above 130 and very few hypo episodes. Now that my body has adjusted a little I reduced the carbs to almost none. I had a heart attack 1.5 years ago and I am very afraid of an early death. I am now hopeful that I may live longer than I expected before the low carb diet.
Hope you're continuing to do better 🙏 I'm T1D 33yrs on pump therapy for 21yrs, recently started carnivore and seeing huge improvement in my BG. Had 2 odd episodes of BG's of 15mmol and felt physically like it was mid 20's. Couldn't understand why. I'm determined to get control over this, I've been mis-educated for 33yrs too long! We've got this 💜💜💜🥩🍖🍗🧀🥓🥚🧂
Being T1D for 30 years now, I changed to very low carb 2 years ago. The best 2 years in the last 30 years!!! I can confirm every single statement in this talk. I'm confident that in 10 years very low carb will be the standard treatment for T1, T2 and T3D. Thanks to people like Andrew!
I though 5 years, 5 years ago 😊. But let's be positive, it will happen, more and more people are finding info from the web, today there is a lot, 5 years ago it was hard to find any T1 on keto diet.
This was awesome to watch and a comment to read. Thank you!
Cant even talk to ur doctor about low carb they just say we dont recomend its complete shit
Mam I have a question as a t1d can I give up short action insulin by pursuing keto diet and just use the base insulin?
@@alial-qasim2453 I trie to do so, but from time to time I have to give some short insulin nevertheless. Using only (reduced) base insulin works perfectly during fasting. I highly recommend to wear a permanent blood sugar meter (like freestyle libre or dexcom). Doing keto you will need much less insulin. Less insulin is perfect for health and it helps to stabilize the blood sugar fluctuation.
Vital info for every Type 1 Diabetic!!!
Ha,ha! Look who showed up!
Subscribed to your channel recently. Love it. You and Neisha are wonderful together.
I recommend you frequently!
Keep up the good work!
PS Love the name Bonnie Berry. sweet.
It's probably the best talk on t1 diabetes I've ever seen.
As I am an ex type 2 sufferer, "Cured" by going low carb, this is so exciting for type 1 sufferers! I am so glad for them!
I am a T1D and started keto & fasting 1,5 years ago. After 3 months I had a doc’s appointment and while looking at my scores, the comment was ”I do not see patients with these incredible results. I have no idea what you are doing, just continue!”. I used to go unconscious all the time due to sudden, extremely high insulin sensitivity. The amount of seisures I have had..... the panic every time I injected high insulin doses.... ”Will I die now?”.
No more. I stopped taking quick insulin (humalog) for meals and now I do medium insulin (actrapid) instead. I have not had an ”seisure episode” in 1,5 years.
please try, T1Ds out there. Just give it a try. You have no idea how much life can improve ❤️
I just want to express my gratitude to Dr martins abul who helped me with a cure to get rid of my diabetes, thank you sir..
Hi, I just came through your message, may I ask you if you don't mind, what coused the insulin sensitivity? Is it eating anything
@@OmMohamed-fr2ob sometimes exercise or periods without food can do that, maybe it was a very high sugar meal without proteins and fats! I've been in ketosis for three years and eat once a day, I'm not diabetic, but everyone has to give it a GOOD solid try with no cheating for 6 months and give it their darndest, with support of their doctor and educating themselves. It's the best thing I've ever done and has changed my life. Helped my pain, my sleep, how I think, the brain fog is mostly gone, the joint pain.. SO MUCH!! do it!!
How did you implement the fasting and keto diet throughout the day and how many meals do you have?
@@arjanhayre2211 first tip: get a CGM. I could not have managed without it! My basal insulin dropped dramatically when in ketosis.
I do 2-3 meals/day. 50-80 grams of natural carbs. Once a week I do a 36 hours fast. To inject the right basal insulin I learned how my body works through my CGM.
I switched from using fiasp/humalog for meals to actrapid. Real carbs have too much fibre so the blood glucose levels rise too slowly for the ”quick modern insulins made for processed carbs”. The actrapid changed my life! I hardly ever get hypoglycenias anymore 😍
My son is a type 1 diabetic and call me crazy but I sometimes feel like them saying my son needs carbs for his brain honestly feels like they are trying to keep him sick. They tell me it’s dangerous for him to do low carb yet it’s dangerous for most Americans not to do low carb. The standard American diet just keeps us sick.
Look up Dr. Ken Berry too.
Your brain will use ketones, good ketones, not DKA, for energy and more efficiently than glucose.
I'm T1 on pump. keto / ketovore / carnivore is the best for us!
I felt the same way. My son went to the nutritionist with a great attitude and mindset of "this will be hard, but I can eat healthy, low carb, and live." She quickly scrubbed that with, "Don't be limiting yourself like that! Eat what you want and take insulin to correct it." I wanted to slap her!
My son nutritionist has told the same things to us. Now what is the true? My son is 8 years and he has only 2 month with diabetes type 1. Can somebody healp me? What can i give him to eat? He doesn't like bread, but he love pasta and rice. Everytime when i give him pasta in first his blood go down i give him juice with sugar, than latter too hight. Is not that i don"t know how much juice to give. Is reaction of pasta. The other thing our nutrition told to us tha my son can eat white pasta, bread, and rice. She told me is not any difference betwen white or brown(integral). Now what i have understand to my son is this. If he eat 30 gr bread and white too he hasn't any problem. If he eat more he has . I am very afrade. I don't know what kinde of food i can give him for the school.
@@Fe0603Please check Dr Bernstein who has revolutionized the control of Type 1 diabetes for decades. He was one of the first persons to get a personal glucose meter. He has recommended a low carb diet and tight control of blood sugar with medium acting insulin and long acting insulin. His book is highly detailed and highly recommended. He continues working as a diabetologist at 89
Low carb, high protein diets are the best way to manage diabetes. I been a T1D for 25 years without a single complication following a low carb diet. My last HbA1c were 4.6, 4.7, 4.5 and 4.8% all under 5.0%. I define LC diet as
1000 thumbs up!
Do you use regular insulin and basal one too?
@@babytigtig3795 yes, 18u Tresiba, and about 10-12 units R for two meals
@@pickledrick5158 Do you inject Tresiba once in the morning?
Or 18 units divided twice a day?
@@its.shamam No I divide my Tresiba in two doses, one at 9pm for 10 units, second dose at 5am for 8 units.
Excellent talk, thanks to Andrew for spreading the word!
One anecdotal reply to the last question.
T1 since 30+ years, diagnosed with mild diabetic retinopathy in 2014 (2 consecutive tests), started keto/Bernstein/LCHF/whatever in Jan 2015, dropped HbA1c from about 8 to between 6 and 5.5 since then. Finally got the diagnosis "No signs of diabetic retinopathy yet" (from a new doctor that had not read my file), in my last eye test almost 1 year ago.
I agree with everything Andrew says, but really want to highlight the quality of life aspect, you cant imagine how tiring and hard it is to have your blood sugar fluctuate between 3.5/50 to 15/270 multiple times per day, after having that for years, you don't know what normal is. It's such a relief to having 'highs' of 8/145!!!
Stefan Sarin I agree, it’s very exhausting to have fluctuating blood sugars whether high or low. A low carb diet prevents this so much.
I am very happy for you as you are someone who understands the struggle. Do you have any advice for glucose raising early mornings? Mine raises around ~10 per night and it’s very frustrating. With a keto diet I have 90-115 glucose everyday.
@@matt_fs I struggle with how to control blood sugar raising in the morning, mine can raise between 0-3 mmol/l or 0-50 mg/dl, I have tried to eat fewer/no carbs at night, to dont eat dinner and I have even tried metformin, but I don't know what to do, its random for me. I use a libre/miaomiao/Xdrip+ as a CGM, I check 30 minutes after I wake up and estimate how much it will be and bolus. (I dont eat breakfast anymore so it works, but I often get up to >7.5/135 more often than I want to.
Stefan Sarin I understand the struggle. My dinners have to be really early with virtually 0 carbs and I will fast breakfast and yet still a rise is present. I’ve heard berberine supplements reduce this however they aren’t shipped to my country.
I can vouch for this "anecdotal" improvement Stefan - my mild non prolific retinopathy disappeared after being on LCHF for some time, which enabled me to donate blood (in Australia). :-)
In my personal opinion, T1D is not a disease but a condition. You can live a normal, healthy life by raking care of yourself. I have been T1D for 49 years so I have a bit of experience with this condition. I love the low carbohydrate eating lifestyle and its totally changed my health/glucose control/management from night to day
It's a disease of you have to take medications for it daily. T1d is very dangerous if not managed properly . Even if you manage properly , it takes at least 10 years of your life . Let's not talk about how it limits us ..😭😭
can you eat cheese
The problem of this low carb diet for T1 diabetic patients is less revenue for the insulin makers and less money for the doctors.
Is that the kind of world we want to live in?
Great presentation! I am a type 1 diabetic and started following a very low carbohydrate regime 5 months ago (in line with Dr Bernstein’s recommendations). It has been completely transformational. I agree with everything Andrew said and wholeheartedly recommend this dietary approach. Many thanks to Andrew for skilfully presenting this information and for spreading the word so effectively!
Hi, did you use/reference any helpful sources? Thanks
@@Samstar_ The book is: “Dr Bernstein’s Diabetes Solution: A Complete Guide To Achieving Normal Blood Sugars” by Dr Richard K Bernstein
Been a month since I started low carb Mediterranean diet and I've never felt healthier in 18 years of diabetes. I wish any of the 10s of doctors I've seen before told me that there are some delicious food to eat that'll never spike BG. I never knew how awful bread and rice is. Please spread the word to all diabetics. It's much easier to manage the diseases this way
yes yes yes! scream it from the roof tops! How are you doing with your management?
@@dana102083 fantastic. Lost 13 kg and maintaining optimal weight with no extra exercise. A1c from 8.4 to 6.2. And 88% time in range. I cheat here and there but usually on weekends only and I'll so happy with how I feel
I agree with David, granted I know Andrew and may be a bit biased but this is the best talk ive seen on type 1 diabetes.. incredible presentation.
The science stacks up. In 33 yrs of diabetes, I came to these conclusions myself after some serious self educationin human biology!. The traditional treatments did not work for me. I believe that they caused my complications. I managed to half my hba1c in one week using low carb nearly 20 years ago. Unfortunately it was too late, the damage was done. I was able to stay well enough for a pancreas transplant. I extended the life of my graft using low carb.
Thank you so much! ❤ Loved this sooo much! You researched everything I wanted to do and gave me the answers I believed were true 😃 So logical!
I have two stepsons with T1D and one of them said yesterday: Well, of course I can't do Keto diet because I have T1D.... And I almost exploded inside.....
If you are ready to change and want the benefits of LCHD you should be able to do it, at least with some help from your doctor or a dietitian. If you are not ready to change, yes, then it can be dangerous, just like any other way to treat T1D insufficiently.
From the bottom of my heart, thank you!
Watching this video, I was very appreciative that Andrew's data matches what I am discovering now that I am on a Keto diet. My A1C went from 8.1 to 6.7 and is continuing to drop only a month into the diet. My blood sugar numbers are amazingly good. I did discover that going too low on insulin consumption seemed to skyrocket my ketones into dangerous levels. I added some carbs and took some insulin and the ketones went down again. So much to learn. Thanks for a wonderful video!
thank you for sharing, I know that will be helpful to others wanting to try! I'm not diabetic but a nurse that's been keto almost three years, and so glad to see so many trying and figuring out how to feel a bit better. Give an inch, try to take a mile if you can!! how's your hgaic doing? i dropped a full 1.1 in 8 months and know I was heading to t2d around the corner..
Brilliant presentation!!!
Excellent! Well done sir!
Thanks for doing this. You have reinforced my thinking from from 28 years as a t1d with horrible control. Looking forward to making sustainable diet changes in line with your research
I've been a type 1 diabetic for 20 years now and playing russian roulette with my health with neglect to my health this is excellent news, today (even though late) is the day where ENOUGH IS ENOUGH!
Get it my friend! Same for me!
Could you make a video for kids with type 1 diabetes so it is at their level? My great nephew is a preteen with t1d, with poor control. His parents have limited skills to deal with this. It would be great if he could get more info and skills to manage this himself.
Reduce meal frequency, it doesn't take much skill
Laura how is your nephew doing?
Keto is not just for adults. Kids can be on this diet as well!
@@cindihunter9119 SO FOLLOWING KETO CAN HELP? My 18 year old daughter has just been diagnosed with type 1.
Great talk. Thank you.
Thank you sir for this excellent talk🙏✨
Ive been T1 for 20 years and this is the best presentation I have ever seen, even compared to renowned experts like Dr Bernstein.
audio is only on the left channel?
I've recently been diagnosed with type 1 and I have just gone on a vlchd but would also consider cutting out carbs completely. Apparently a total fat diet or carnivore diet has even more dramatic effect on blood glucose. Basically carbs are toxic for type 1 diabetics.
Bruce Wallace how are you doing with your diabetes? Are you on insulin?
@@thesunnyedge Yes I'm on insulin. Currently I take 15 units of basal and the same of rapid acting. However this is a vast reduction of at least half of what I was on while on carbs.
Bruce Wallace that’s great to hear! I bet you’re feeling better too without the extra carbs, huh?
@@thesunnyedge Well I did a low carb diet about 20 years ago for weight loss. The Atkins diet and it worked well.So low carb isn't new to me. I went for my first appointment at my 6 monthly diabetic clinic and my HA1c was 5.5! That's borderline between totally normal and pre-diabetic. Remarkable eh?
Bruce Wallace that’s incredible! Good for you!!
Thanks , I love the keto diet. I have lots more strength and not hungry all the time . Wish I had know years ago. Getting my health back.
Thanks for an excellent talk. Some diabetic complicartions are reversible with tight glucose control, neuropathy and nephropathy in particular.
That has been my experience since I achieved normal blood glucose levels and maintained it.
@@paulpladin9590 How did you do that? How long have you been DM?
@@Ann-zk1tc I have been a type1 insulin (dependent) for about 2 years but suffered many complications from running insanely high blood glucose for a long time. I found the method described by Dr. Richard Bernstein of very low carb - high protein diet combined with proper, knowledgeable insulin dosing. There are thousands of us doing it with similar results.
After a pancreas transplant, I beat my chronic complications into remission and stabilisation, thereby proving that it is possible with a good BG range! (33 years with T1)
@@kerrykeightley4954 you are T1 or no at the moment
Where and how could I get this priceless information in French?
I'm type 2 and diagnosed diabetic retinopathy when doctor ready to schedule surgery I freaked and put cayenne residue in my eyes and it stopped the bleeding and raised a lot of talk from professionals. It's been 2 years now and still no surgery accept now they speak of cataracts.
When you speak of 'insulin requirements', is this basil or basil & fast-acting combined?
Excellent! Low carb works for me as a type 1
......just to add....been high protein/ fat low carb for years and years.....my chronic kidney disease has been stable for equally as long, my nephrologist thinks my kidneys are bulletproof! Did not need a kidney with my pancreas transplant! My diabetes was a greater risk to my heart health than LDL Cholesterol....I have been off statins for years and my cholesterol is within a normal range and has been for years!
Great talk, however, I'm confused. You talked about beta cell transplants, but then you used the terms "major surgery and pancreas transplant". I was under the impression that beta cell transplant did not include transplantation of the pancreas, which would most definitely be a major surgery. Also, I've read about "encapsulated" beta cells. Do you have any current data regarding this? I've read that by encapsulating the beta cells, immunosuppressants may not be necessary. Thanks for this great info. I am going to try the VLCD.
does Andrew Koutnik do MDI or use an insulin pump? Great talk, btw! My son (10) was diagnosed last month, I'm here learning.
Thank goodness for parents like you! I am also T1D and wish I'd started low carb (and no grains) at diagnosis. There is a connection between wheat and T1D, per Dr. Alessio Fasano from Harvard. And Paleo Medicina has had success in reversing early cases of T1D with a no-grains, very low carb diet. Worth doing. Best wishes!
@Sloth Draws - Andrew appears to be using MDI. If you go to 21:00 you will see his past monthly dosage (4 Lantus long acting and 5 Regular vials) and current dosage (2 pens of long acting and 1 vial of Regular insulin). But many low carbers use pumps successfully too. An advantage of the pump is the ease of taking smaller doses.
My soon has only 2 month that is diagnosed. He is 8 years. Can you told me what kinde of food you give him? I want to know more about this. I realy want to learn more and to healp my son.
This is a super talk, and all for lowering carbs to lower glucose and unpredictable insulin and weight control. Only in the talk at the end he says 85% of Type 1 diabetics are diagnosed at under 20 years of age. That’s not the case - if NHS data for all of England and Wales can be believed and extrapolated, then 36% of new onset cases are below 18 hears of age, and 36% are over the age of 30. The average median age of diagnosis of autoimmune diabetes is 25.5 years of age. So, I do not know where this notion of T1D being a primarily childhood disease comes from. If there is more wide spread data available, we would all love to see the age of diagnosis. Also, would love to see a wide test of Type 2 for autoantibodies, because it just might be that a significant portion of those patients who are insulin dependent may also have antibodies, but since no one is funding such a study, or at least is not publishing the data, then we will likely never know with any certainty. Still, the onus to provide proof to claim T1D is primarily a childhood/juvenile onset is on the people making that claim. Please provide.
Interesting. I was 25 on diagnosis.
I have a question - can someone please help? I have been T1D for 20 years, now, at last, benefiting from low carb alternatives to damaging mainstream recommendations. I also do 18/6 daily and water fasting for up to 72 hours, once in a while. Question is, during fasting when my blood glucose is in a low range (3.5-4.5 mml) and I have medium level of ketones, is it essential to still retain SOME insulin in the system? I assume a low level of basal insulin is sufficient. Thank you.
Yes, even if your blood sugar is at perfect range, your body can produce ketones due to scarcity of insulin . While fasting skip the short acting insulin but keep using the long acting in an appropriate rate.
is it only me or is the video distorted so it is only audio available
Probably you should mention that a VLCD is mandatory but also a MPD (moderate protein diet) is essential since protein also get blood glucose raise even if not as CHO are doing
Audio isn’t balanced
How many grams of carbs, protein, and fat should you eat? How can you calculate the grams per day based on your weight ?
There is the rub, everyone is different.
What about someone with type 1 and pancreatitis? Is high fat still ok for them
The key is very low carb. If the person can't eat a lot of fat, they can rely more on protein. Protein increase blood glucose more than fat, but is much lower than carbs. The person might have to eat more than 3 meals a day so that they don't consume too much protein in one sitting
Wow just came across this video. My hba1c 7.5 down to 6.0 in 4 months. Has been life changing just cutting carbs. I find healthy Fats are more satisfying anyway. I am an example of this presentation being very accurate!
Can a newly diagnosed T1D patient do without insulin if I do only low carb diet? I live in Kenya and I really cannot afford the insulin so I am kinda stuck.
I suppose eating higher healthy fats (no seed oils etc) alongside the high protein and Very Low/no carb and being sure to take min. 15 minute walks post meals would help you if can’t get insulin… but keep measuring glucose!
@@eugeniebreida1583 This is false an d dangerous!! You don't have to suppose if yoy don't have knowledge! We can't live without insulin even we follow LCHF/Keto diet.
@Gara Mabe You have to take insuline injection for the proteins and for the few suguars in vegetables, I'm type 1 diabetic for 35 years and I'm on keto for 12 months and I'm taking insulin injection...Follwing Keto diet you'll need small amout on insulin so you have to take it
T1DM pts need to take insulin to keep the ketones under control to avoid ketoacidosis.
does eating low carb help with ED?
Controlled bloodsugars and working out will but may not be enough on its own
My heart just keeps thanking you and thanking you Dr Igudia for all you have done for me, you gave me your words that you could heal any sickness or disease, thank you for permanently curing me of my type 2 Diabetes you are amazing
I thought my body would never be the same again, but you fixed it. My heartiest gratitude to you Dr Igudia for helping me cure my type 2 Diabetes successfully
I think a logical question to ask a doctor or dietitian is “if my problem is too much sugar in my blood, why are you telling me to eat more sugar?” Honestly. Is that logical to anyone?
I don't know why I got D1, I just know that it was right after my parents got divorced.
>duke energy
aka COAL
Maybe a stupid question....
Why do you think they don't do a huge study of thousands of people?! Wouldn't be that hard.
There is no money in it. Big pharma doesn't get any return from people being healthy, so why test ideas where the outcome means less sales? It is corrupt and disgusting, but studies are primarily funded by the pharmaceutical companies, and if they aren't marketing a new drug they have no incentive to study natural methods.
Who profits from very low carb?
@@robertwhite3503 point made.
Phytates and fiber is not necessary at all
You state that the average A1C has not improved in 30 years even with technology and is even getting worse. While this is true it is a misleading statement. Yes the average A1C has not improved but the instances of severe hypoglycemia certainly has improved over the last 10 years with technology. I believe that hypoglycemia in the last 30 years was making the A1Cs look better in T1D. What good is it to have a A1C of 6 if you spent several hours under 50 overnight. Not all A1Cs are equal. That’s why TIR is the standard. There was no way to get a TIR decades ago so it’s unfair to T1Ds to compare today to the 1980s.
I struggled with the keto diet too much, I just felt exhausted. We're supposed to enjoy the food we eat and with keto that's close to impossible. That's why I tried the *Agoge diet* and it works great.
You must have had a bad keto teacher!
How can one deny the joy steak, butter, bacon, eggs.... with no guilt?
troll
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If you ask me, the keto diet is not for most people. It is just really tough to follow and you feel exhausted. But the Agoge diet on the other hand feels great, and it works too.
troll
Keto is not worth it in my honest opinion. It is harmful and tough to follow. I recommend the *Agoge diet* because it's personalized and diverse and most importantly worked great for me.
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