tag:blogger.com,1999:blog-14015518179241627092024-02-20T11:04:20.281-08:00Thinking NutritionGráinne Hynes http://www.blogger.com/profile/13151609513553026505noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-1401551817924162709.post-85430157737167546052019-04-09T10:49:00.001-07:002019-04-09T10:59:41.923-07:00The Vegan Diet<span style="text-align: justify;">With the increasing popularity of the vegan diet</span><sup style="text-align: justify;">1</sup><span style="text-align: justify;">, this blog will be based on both the advantages and the disadvantages of following this diet as well as the stigma associated with the vegan diet. A vegan diet in a diet in which all animal products are excluded from the diet</span><sup style="text-align: justify;">2</sup><span style="text-align: justify;">. This includes not only fish and meat, it also diary products and eggs</span><sup style="text-align: justify;">2</sup><span style="text-align: justify;">. Often people exclude leather from their life and well as wool. Some vegans exclude products tested on animals from their lifestyle as well such as makeup and skincare</span><sup style="text-align: justify;">2</sup><span style="text-align: justify;">.</span><br />
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<o:p></o:p></div>
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<u><span style="font-size: large;">Advantages</span></u><o:p></o:p></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: justify;"><tbody>
<tr><td style="text-align: center;"><a href="https://images.theconversation.com/files/229615/original/file-20180727-106511-18ssguj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=926&fit=clip" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Image result for vegan" border="0" height="213" src="https://images.theconversation.com/files/229615/original/file-20180727-106511-18ssguj.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=926&fit=clip" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Figure 1. </td></tr>
</tbody></table>
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A vegan diet has been shown to lower levels of stress and
anxiety<sup>3</sup>. A study found that Vegans said to have experienced
less anxiety and stress than those who consumed meat<sup>3</sup>. They also
reported to have been in a better mood than meat eaters<sup>3</sup>. The risk
of type 2 diabetes, heart disease and obesity can all be decreased by partaking
in a vegan diet<sup>4</sup>. Those who take part in a vegan diet are at a
lesser risk of contracting hypertension, certain types of cancer and
hyperlipidemia (hyperlipidemia is when the blood to lipid concentration is too high)<sup>4</sup>.
A study done in Belgium by the Healthy Eating Index in 2010, found that vegans
have the highest diet quality when compared to other diets, including the
omnivore diet<sup>4</sup>. Studies done in Germany also showed that those who
partake in a vegan diet exercise more and intake more vegetables than those who
participate in other diets<sup>4</sup>. Veganism can also help with weight
maintenance<sup>4</sup>.</div>
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<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: justify;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSmz6GB0A-KAIMlRJrmdKSpnT7HPNMxP2lfOWqFwUFxie2u3Nlk" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Image result for vegan" border="0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSmz6GB0A-KAIMlRJrmdKSpnT7HPNMxP2lfOWqFwUFxie2u3Nlk" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Figure 2. </td></tr>
</tbody></table>
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<u><span style="font-size: large;">Disadvantages</span></u><o:p></o:p></div>
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The main disadvantage related the veganism is the risk of
vitamin and mineral deficiency. There is a risk of developing anaemia when
partaking in a vegan diet due to the low levels of heme iron in the diet. But
the high levels of Vitamin C that are usually taken in by vegans eliminates
this risk as vitamin c aids the absorption of non-heme iron<sup>2</sup>. The
risk of contracting an iodine deficiency is common among the vegan community<sup>5</sup>.
Iodine is needed in the body for the production of thyroid hormones which are
in control of the metabolism<sup>5</sup>.<span style="mso-spacerun: yes;">
</span>During pregnancy, iodine is also needed for the bone development of the
baby<sup>5</sup>. Also the prevalence of vitamin B12 deficiency is high among vegans<sup>2</sup>. Vitamin B12 is needed in the body for health nerves and blood cells<sup>1</sup>. A
study involving a vegan mother and her baby showed that as the baby continued
to breast feed and her B12 stores dropped, her development was affected<sup>1</sup>.
At 6 months after birth, the baby was in good general health but by 9 months
her development had decreased rapidly, and she was in poor general health<sup>1</sup>.
The breast milk of a vegan mother, who isn’t taking supplements, can put a baby
at a serious risk of vitamin deficiencies<sup>1</sup>.<o:p></o:p></div>
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<span style="font-size: large;"><u>Stigma</u></span></div>
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<o:p></o:p></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: justify;"><tbody>
<tr><td style="text-align: center;"><a href="https://www.connoisseurusveg.com/wp-content/uploads/2018/06/vegan-cobb-salad-6-of-8.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Image result for vegan" border="0" height="200" src="https://www.connoisseurusveg.com/wp-content/uploads/2018/06/vegan-cobb-salad-6-of-8.jpg" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Figure 3. </td></tr>
</tbody></table>
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As the popularity of veganism grows, as does the stigma surrounding
it<sup>6</sup>. The number of people participating in the vegan diet quadrupled
in the United Kingdom between 2014 and 2018<sup>6</sup>. <span style="font-family: inherit;">The Vegan diet was thought to be a hard diet to follow
but as the years go by, that thought is being diminished6. With the rise in
demand many places are now offering vegan options<sup>6</sup>. </span>But despite the growth of veganism studies have shown that
those not partaking in a vegan/vegetarian lifestyle often think of those who do
in a negative way<sup>6</sup>. In one study, it was found that students often
see veganism as an ascetic practice, meaning they are under extreme
self-discipline, depriving themselves of luxuries<sup>6</sup>. Online comments
have also shown that some people consider vegans to be weak, both mentally and
physically, as well as very sensitive<sup>6</sup>. These thoughts come from
mostly people partaking in an omnivorous diet<sup>6</sup>. Vegetarians seem to
approve of the vegan diet<sup>6</sup>. For a lot of people living in the United States, a meal isn’t thought of as a right meal unless it consists an animal source of protein<sup>6</sup>. Therefore one of the reasons that there is such a
negative view on veganism is that omnivores see eating meat as a tradition and
those who don’t eat meat are seen to be breaking tradition<sup>6</sup>. This
often raises feelings of irritation and distress among those who don’t agree
with the vegan lifestyle<sup>6</sup>. Some vegans often try to undermine the social
norm that is consuming and using animal products due to moral/ethnical reasons
and environmental concerns involving the mistreatment of animals<sup>6</sup>.
Those who like to advocate for veganism can become involved in protesting
against meat consumption with can cause issues between those who agree and
those who don’t<sup>6</sup>.<br />
<o:p></o:p></div>
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<br /></div>
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In conclusion, partaking in a vegan diet has its pros and
cons and also has many negative feelings surrounding it. <o:p></o:p></div>
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<span style="font-family: inherit; font-size: x-small;"><u>Bibliography: </u><o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: x-small;">1. Kühne, T., Bubl, R. and Baumgartner, R. (1991). Maternal
vegan diet causing a serious infantile neurological disorder due to vitamin B12
deficiency. [online] Springer Link. Available at:
https://link.springer.com/article/10.1007/BF01963568#citeas [Accessed 9 Apr.
2019].<o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: x-small;">2. Craig, W. (2009). Health effects of vegan diets. [online]
Oxford Academic. Available at:
https://academic.oup.com/ajcn/article/89/5/1627S/4596952 [Accessed 9 Apr.
2019].<o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: x-small;">3. Beezhold, B., Radnitz, C., Rinne, A. and DiMatteo, J.
(2015). Vegans Report Less Stress and Anxiety Than Omnivores. [online] The
National Center for Biotechnology Information. Available at:
https://www.ncbi.nlm.nih.gov/pubmed/25415255 [Accessed 9 Apr. 2019].<o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: x-small;">4. Jakše, B. and Jakše, B. (2018). IS VEGAN DIET APPROPRIATE
FOR COMPETITIVE ARTISTIC GYMNASTS?. [online] IT Sligo Yeats Library. Available
at:
https://eds.b.ebscohost.com/eds/pdfviewer/pdfviewer?vid=1&sid=f1b1ef7e-8dd9-4c3d-810d-817a096501f5%40sessionmgr104
[Accessed 9 Apr. 2019].<o:p></o:p></span></div>
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<span style="font-family: inherit; font-size: x-small;">5. Krajčovičová-Kudláčková, M., Bučková, K., Klimeš, I. and
Šeboková, E. (2003). Iodine Deficiency in Vegetarians and Vegans. [online]
Karger. Available at: https://www.karger.com/Article/Abstract/70483 [Accessed 9
Apr. 2019].<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: inherit; font-size: x-small;">6. Markowski, K. and Roxburgh, S. (2019). “If I became a
vegan, my family and friends would hate me:” Anticipating vegan stigma as a
barrier to plant-based diets. [online]
Www-sciencedirect-com.ezproxy.library.itsligo.ie. Available at:
https://www-sciencedirect-com.ezproxy.library.itsligo.ie/science/article/pii/S0195666318313874?
[Accessed 9 Apr. 2019].<o:p></o:p></span></div>
<div style="text-align: justify;">
<span style="font-family: inherit; font-size: x-small;"><br /></span></div>
<br />
<div style="text-align: justify;">
</div>
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<span style="font-family: inherit; font-size: x-small;">Figure 1: Medlin, S. (2018). Vegan diet: how your body
changes from day one. [online] The Conversation. Available at:
http://theconversation.com/vegan-diet-how-your-body-changes-from-day-one-100413
[Accessed 9 Apr. 2019].#</span></div>
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<span style="font-family: inherit; font-size: x-small;">Figure 2:<span style="mso-spacerun: yes;"> </span>McGregor,
N. (2018). Veganuary 'boosts UK vegan numbers'. [online] BBC News. Available
at: https://www.bbc.com/news/newsbeat-42889756 [Accessed 9 Apr. 2019].</span></div>
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<span style="font-family: inherit; font-size: x-small;">Figure 3: Jones, A. (2018). Vegan Cobb Salad. [online]
Connoisseurus Veg. Available at: https://www.connoisseurusveg.com/vegan-cobb-salad/
[Accessed 9 Apr. 2019].</span></div>
Gráinne Hynes http://www.blogger.com/profile/13151609513553026505noreply@blogger.com2tag:blogger.com,1999:blog-1401551817924162709.post-54025966411935305952019-04-09T10:49:00.000-07:002019-04-09T11:05:55.661-07:00The Ketogenic Diet<span style="text-align: justify;">In this blog I shall be discussing
the positive effects of partaking in a Ketogenic Diet. The Ketogenic diet is
when one consumes high amounts of fat, sufficient amounts of protein and low
amounts of carbohydrates</span><sup style="text-align: justify;">1</sup><span style="text-align: justify;">. This diet is intended to produce ketosis
by mirroring the state of fasting or starvation</span><sup style="text-align: justify;">1</sup><span style="text-align: justify;">. Ketosis happens
when the central nervous system must burn fat for energy instead of
carbohydrates as there are not enough carbohydrates in the body to use for
energy</span><sup style="text-align: justify;">2</sup><span style="text-align: justify;">. It can happen naturally during pregnancy or prolonged
exercise</span><sup style="text-align: justify;">1</sup><span style="text-align: justify;">. It also happens when carbohydrates are limited in the
diet.</span><span style="text-align: justify;"> Below is
some evidence proving that partaking in the ketongenic diet, when suffering
from the named conditions, can be beneficial.</span><br />
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<u>Type 2 Diabetes </u><o:p></o:p></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSxkBizsjMRlPa4LpBtdfuXUuJzSkb1kgsHRg8lSZAJ7XHoqyJU" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Image result for ketogenic diet" border="0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSxkBizsjMRlPa4LpBtdfuXUuJzSkb1kgsHRg8lSZAJ7XHoqyJU" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fig 1.</td></tr>
</tbody></table>
Insulin resistance is a key part of
type 2 diabetes<sup>1</sup>. Insulin resistance is when the cells in the body
don’t have the correct response to insulin and results in high blood glucose
levels<sup>1</sup>. In the body of someone with insulin resistance, more
carbohydrates are sent to the liver than in someone without the condition. In
the liver, a large proportion of these carbohydrates are changed to fat<sup>1</sup>.
When the intake of carbohydrates is limited, the symptoms of insulin resistance
decrease and frequently even disappear<sup>1</sup>. A study in which type 2
diabetes patients partook in the ketogenic diet for only 2 weeks, the patients
saw a 75% improvement in their insulin sensitivity<sup>1</sup>. In many cases,
patients who partook in the ketogenic diet were able to reduce the medications
they were taking for their diabetes<sup>1</sup>.<o:p></o:p></div>
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<tr><td style="text-align: center;"><a href="https://draxe.com/wp-content/uploads/2019/01/keto-diet-for-beginners.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Image result for ketogenic diet" border="0" height="146" src="https://draxe.com/wp-content/uploads/2019/01/keto-diet-for-beginners.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fig 2.</td></tr>
</tbody></table>
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<u>Epilepsy<o:p></o:p></u></div>
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Research shows that for almost a
hundred years, the ketogenic diet has been successful in the reduction of
seizures<sup>3</sup>. In the 1990s, research studies and clinical trials in
children confirmed its effectiveness in drug-resistant patients and certain
paediatric epilepsy disorders<sup>3</sup>. As 19.5 million people word wide are
resistant to drugs used to control seizures and epilepsy, these findings were
very beneficial to those suffering<sup>3</sup>. Also, in an evaluation by the organisation Cochrane, the success of ketogenic diet is confirmed as every study showed a 30–40%
decrease in seizures<sup>1</sup>. The authors of the review also stated that
the results of the Ketogenic diet were similar to those of current
antiepileptic drugs<sup>1</sup>.<o:p></o:p></div>
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<br /></div>
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<tr><td style="text-align: center;"><a href="https://44uc8dkwa8q3f5b66w13vilg-wpengine.netdna-ssl.com/wp-content/uploads/2018/12/Ketogenic-Diet-for-Beginners_header-752x401.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Keto Diet for Beginners â Your Complete Guide" border="0" height="170" src="https://44uc8dkwa8q3f5b66w13vilg-wpengine.netdna-ssl.com/wp-content/uploads/2018/12/Ketogenic-Diet-for-Beginners_header-752x401.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fig 3.</td></tr>
</tbody></table>
<u>Cardiovascular Disease</u><o:p></o:p></div>
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The partaking in a particular
version of the ketogenic diet, very low calorie ketogenic diet, has been proven
to lower blood triglyceride levels and increase high density lipoprotein levels<sup>1</sup>.
The very low-calorie ketogenic diet can also result in the expansion in both
volume and size of low-density lipoproteins<sup>1</sup>. The increase has been
shown to decrease the risk of cardiovascular disease as the larger size
lipoproteins are less likely to block arteries<sup>1</sup>. Furthermore,
studies have shown that the decrease in carbohydrates in the diet can have a
direct link with the improvement of lipid profiles in the blood<sup>1</sup>. An
enzyme involved in the biosynthesis of cholesterol is triggered by insulin<sup>1</sup>.
Therefore, a decrease in carbohydrates in the diet would result in a decrease
in insulin levels and thus will reduce cholesterol biosynthesis and better
lipid profiles<sup>1</sup>.<o:p></o:p></div>
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<u><br /></u></div>
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<tr><td style="text-align: center;"><a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQszs07CWQqkCyGXpuxMDhzkU3tc9MiNxV6Mj2oKcWca9UN3Hy6sA" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Image result for ketogenic diet" border="0" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQszs07CWQqkCyGXpuxMDhzkU3tc9MiNxV6Mj2oKcWca9UN3Hy6sA" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fig 4.</td></tr>
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<u>Polycystic Ovary Syndrome<o:p></o:p></u></div>
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Polycystic ovary syndrome is very
common among women of child bearing age<sup>4</sup>. The symptoms often include
absent/irregular menstruation, infertility, excess testosterone and excess body
hair<sup>4</sup>. Related conditions also include insulin resistance, type 2
diabetes, obesity, hyperinsulinemia and dyslipidaemia<sup>4</sup>. A study done
in 2005 found that partaking in a low-calorie ketogenic diet for 6 months
resulted in weight loss, a decrease in testosterone levels and insulin levels<sup>4</sup>.
Excess hair growth was decreased, and menstruation seemed to be regulated<sup>4</sup>.
Two of the women included in the study became pregnant despite experiencing
problems with fertility previously<sup>4</sup>.<o:p></o:p></div>
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Overall, consuming a ketogenic diet has very many benefits for those suffering from the conditions above. </div>
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<span style="font-size: x-small;"><u>Bibliography:</u><o:p></o:p></span></div>
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<span style="font-size: x-small;">1. Paoli, A., Rubini, A., Volek, J.
and Grimaldi, K. (2013). Beyond weight loss: a review of the therapeutic uses
of very-low-carbohydrate (ketogenic) diets. [online] NCBI. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/ [Accessed 28 Mar. 2019].<o:p></o:p></span></div>
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<span style="font-size: x-small;">2. Freeman, J. and Kossoff, E.
(2010). Ketosis and the Ketogenic Diet, 2010: Advances in Treating Epilepsy and
Other Disorders. [online] Advances in Pediatrics. Available at:
https://www.advancesinpediatrics.com/article/S0065-3101(10)00004-6/abstract
[Accessed 28 Mar. 2019].<o:p></o:p></span></div>
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<span style="font-size: x-small;">3. Williams, T. and Cervenka, M.
(2017). The role for ketogenic diets in epilepsy and status epilepticus in
adults. [online] NBCI. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6123874/ [Accessed 28 Mar. 2019].<o:p></o:p></span></div>
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<span style="font-size: x-small;">4. Mavropoulos, J., Yancy, W., Hepburn,
J. and Westman, E. (2005). The effects of a low-carbohydrate, ketogenic diet on
the polycystic ovary syndrome: A pilot study. [online] NBCI. Available at:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334192/ [Accessed 28 Mar. 2019].</span><br />
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<span style="font-size: x-small;">Fig 1:<span style="mso-spacerun: yes;"> </span>Spritzler, F.
(2017). 16 Foods to Eat on a Ketogenic Diet. [online] Healthline. Available at:
https://www.healthline.com/nutrition/ketogenic-diet-foods#section4 [Accessed 28
Mar. 2019].</span></div>
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<span style="font-size: x-small;">Fig 2: Axe, J. (2019). Keto Diet For Beginners Made Easy:
The Ultimate Guide to “Keto”. [online] Dr. Axe. Available at:
https://draxe.com/guide-to-keto-diet-for-beginners/ [Accessed 28 Mar. 2019].</span></div>
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<span style="font-size: x-small;">Fig 3: Moodie, A. (2019). Keto Diet for Beginners – Your Complete
Guide. [online] Bulletproof. Available at:
https://blog.bulletproof.com/keto-diet-beginners-guide/ [Accessed 28 Mar.
2019].</span></div>
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<span style="font-size: x-small;">Fig 4: Cold, F., Health, E., Disease, H., Disease, L.,
Management, P., Conditions, S. and Problems, S. (2005). Slideshow: What’s a
Ketogenic Diet?. [online] WebMD. Available at:
https://www.webmd.com/diet/ss/slideshow-ketogenic-diet [Accessed 28 Mar. 2019].</span><o:p></o:p></div>
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Gráinne Hynes http://www.blogger.com/profile/13151609513553026505noreply@blogger.com2