Nutritional ketogenesis is a third strategy that can help stimulate autophagy. To achieve this, you need to reduce the amount of carbohydrate in your diet and increase the amount of healthy fats and limit the amount of protein. According to Dr. Champ:
“Ketogenesis is, in a way, an autophagy trick. It provides the body with the same metabolic changes and benefits as fasting, but can be achieved without actually fasting ... 60 to 70% of your calories should come from healthy fats ... Protein makes up 20 to 30% of calories, and carbohydrates should be kept on less than 50 grams a day ... Similar benefits were noted in people on a diet where carbohydrates did not exceed 30% of calories consumed. "
Unfortunately, most people consume harmful fats, such as processed vegetable oils, which inevitably cause deterioration in health. Not only are they highly processed, they also contain an excessive amount of omega-6, and the excess of these fatty acids penetrates the inner mitochondrial membrane and makes the mitochondria very susceptible to oxidative damage and prematurely die.
Ideally, your omega-6 fat intake should be between 4 and 5% of your total daily calories. Replace omega-6 fats with healthier fats - such as natural, unprocessed fat found in real foods such as seeds, nuts, real butter, olives, avocados, or coconut oil.
It is also important to know which carbohydrates are meant by a "low carbohydrate" diet, as vegetables are also "carbohydrates". However, fiber-containing carbohydrates (i.e. vegetables) do not push the metabolism in the wrong direction - which causes empty carbohydrates (such as sugar and anything that turns into sugar: sweetened beverages, processed cereals, pasta, breads, cookies, etc.).
Equally important, fiber is not broken down like sugar, but travels down the digestive system, is consumed by bacteria in the gut, and converted into short-chain fats that improve health.
If we analyze the data on the processed food packaging, we see the total carbohydrate there, which is not the information we want to get. To calculate the amount of unsafe carbohydrates without fiber, subtract the amount of fiber from the total carbohydrate in the product. Remember that we need carbohydrates, but most of them should come from vegetables that contain high amounts of fiber.