The ketogenic diet has gained a lot of fans in the wellness world due to some of its health benefits.
The diet is very low carb and very high-fat.
Even with high fat a ketogenic diet has been shown to help some people lose weight. According to some research it can also help improve certain health conditions, like epilepsy in children.
Read on for the scoop on how it reprograms your metabolism (for “ketosis”), and whether or not it is a diet you should consider.
What is “ketosis?”
Your brain and muscles prefer to use carbs (sugars & starches) for fuel. They use carbs first, whenever they’re available.
This is why maintaining stable blood sugar is so important as it can affect your attention, mood, and energy level.
However, when the amount of carbs available is very low, your body starts making compounds known as “ketones”. These ketones are your body’s ‘backup fuel’, and your body makes them from fat.
Ketogenic literally means “the generation of ketones”.
Your blood level of ketones increases after being on a diet very low in carbs. This is the metabolic state known as “ketosis”.
If, for example, you’ve fasted for 72 hours and depleted your supply of carbs as fuel your body would go through this same process. That’s the trigger for turning fat into ketones.
Tip: “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis”.
Ketogenic diet for weight loss
With a high fat intake, it is probably surprising to discover that studies show that a ketogenic diet is effective for weight loss.
But it’s true!
It can also have better results than low-fat diets. There has been at least one study that has shown that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets.
How can this be so?
Well, eating all that fat and protein is filling! It helps release satiety hormones that tell us we don’t need to eat anymore and that we’re full and satisfied . A lot of people don’t even count calories or track food intake, as they do with low-fat or calorie-controlled diets.
By eating enough fat and protein that your body goes into “ketosis,” you can actually feel fuller and eat less food overall. So we can of course see how this can help with weight loss.
Ketogenic diet for improved health
Studies have been conducted that show other health benefits of the ketogenic diet.
Having very low levels of carbs can help reduce blood sugar and insulin issues.
One study showed improved blood triglycerides (fat) and cholesterol numbers. Others show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity.
Several of these studies show children who follow a ketogenic diet have had a reduction in seizures.
Changing your metabolism has many health effects. And for some people this can be beneficial.
How to do the ketogenic diet
A ketogenic diet is not for everyone. Before giving it a go be sure to speak with a trained healthcare practitioner. It can have adverse side effects for some, including the infamous “keto flu.”
The ketogenic diet involves getting 60-75% of your calories from fat, 20-35% from protein, and just 5% from carbs. Many people find the keto quite restrictive and are unable to stay on it for a long time.
The foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables (cucumber, celery, peppers, zucchini, leafy greens, etc.).
The main foods to avoid are ones that are high in carbs. This means sugary foods and desserts, grains, fruit, legumes, starchy vegetables, alcohol and ‘diet foods’ should all be averted.
And because fruit and starchy vegetables are limited, a lot people on the ketogenic diet need to take supplements. The reason for this is that, as well as their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients.
So, if you’re cutting those foods out, you still need to get these nutrients from somewhere. And often, this means needing supplements.
Conclusion
The popular ketogenic diet can be helpful for weight loss, and other health conditions.
However, it is not for everyone, so make sure you check with a knowledgeable practitioner before you begin.
Recipe (Ketogenic): Layered chocolate peppermint fat bombs Serves 6
½ cup coconut oil
melted1 tbsp granulated sweetener (xylitol or monk fruit)
¼ tsp peppermint extract
2 tbsp cocoa powder, unsweetened
Instructions:
Mix the melted coconut oil with the sweetener and peppermint extract.
Pour half the mixture into six cubes of an ice cube tray. This is going to be the white bottom layer. Place the tray in the fridge to harden.
Add the cocoa powder to the remaining mixture and mix. This is going to be the top brown layer. Pour it on top of the white layer which has set in the fridge.
Place the ice cube tray into the fridge until completely hardened.
Serve & enjoy!
Tip: These are (high fat) super-rich desserts. Don’t eat too many if you’re not going full keto.
References:
http://www.precisionnutrition.com/ketogenic-diet
https://authoritynutrition.com/ketogenic-diet-101/
http://neurotrition.ca/blog/going-keto-what-science-saying-3-safe-ways-do-it