What is the Ketogenic Diet?

A famous trend that has been going around is, “I am going keto.” Now what does that mean exactly? It means that you are eating more fat, protein and eating less carbohydrates. You are also putting yourself in a state of ketosis which is your body’s ability to use fat as energy instead of glycogen. This is important for maintaining a state of homeostasis, the bodies state of balance. The ketogenic diet has been shown to improve diabetes, cancer, epilepsy, Alzheimer’s disease, and much more. In this article, I will be telling all about the ketogenic diet, the different types of ketogenic diets, and how you can get started.

What exactly is the Keto Diet?

Following a ketogenic diet consist of low carb, high fat, and a moderate protein macronutrient profile. The ketogenic diet helps your body use fat as energy instead of carbohydrates. You achieve this by getting into a state of ketosis. Ketosis is a process your body employs to use fat as energy when there are not enough carbohydrates present in the blood. We are designed to use more fat as energy than carbohydrates. It has been shown in research that we don’t have to consume carbohydrates to survive. This is great for people that are pre-diabetic or diabetic. The ketogenic diet can help you maintain a healthy blood sugar, as well as, lose weight.

Keto can help you lose weight!

A ketogenic diet is an effective way to lose weight and reduce risk of disease. Research has shown that a higher fat diet can be more effective than a lower fat diet. A ketogenic diet has led to reductions in diastolic blood pressure and triglyceride levels. Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much body weight as those who followed a low fat diet. Consuming quality fat, protein, and complex carbohydrates can regulate your blood sugar and improve your insulin sensitivity.

Reversing Diabetes and prediabetes

Diabetes is caused from a constricted or over worked insulin hormone which causes weight gain and higher A1C numbers. With a Ketogenic diet you eliminate any refined carbohydrates, and the diet mainly focuses on whole foods. A past study found that the ketogenic diet improved insulin sensitivity by a whopping 75%. Including more fruits, vegetables, quality fats and proteins the body can reset its blood sugar levels. Which in turn, improves insulin sensitivity.

Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds over a two-year period.

Cancer

Cancer being a top leading causes of death in the world is one of the hardest diseases to treat. Many researchers have found that a ketogenic diet may help some types of cancer followed by a proper treatment program. Mice studies show ketogenic diets may reduce the progression of several types of cancer. Including cancers that have spread to other parts of the body. Scientists also believe that the ketogenic diet may be particularly better for brain cancer. Your body’s ability to use ketones, the proper micronutrients, and some traditional treatments can help fight the cancer cells.

PCOS (Polycystic Ovarian Syndrome)

Polycystic ovarian syndrome is a disease marked by hormonal dysfunction that often results in irregular periods and infertility. Women who struggle with PCOS often struggle with insulin resistance and have a harder time with losing weight. By following a lower carbohydrate diet, you will keep your insulin levels balanced and be able to maintain a healthier weight. One pilot study from 2005 examined five women over 24 weeks. The researchers found that a ketogenic diet improved several markers of PCOS, including:

- Weight loss

- Hormone balance

- Ratios of luteinizing hormone (LH) and follicle- stimulating hormone (FSH)

- Levels of fasting insulin

The Types of Ketogenic Diets

When you think about the ketogenic diet you generally think there is just one way to approach this diet. Well, there are four different approaches to the ketogenic diet, and those include:

- Standard ketogenic diet- this is a very low carb, moderate protein, and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

- Cyclical ketogenic diet- This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

- Targeted ketogenic diet- this diet allows you to add carbs around workouts

- High protein ketogenic diet- This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbohydrates.

Only the standard and high protein ketogenic diets have been exclusively studied. The cyclical and targeted ketogenic diets are used primarily by athletes and bodybuilders.

Our Body Doesn’t Need Carbohydrates!

It’s true our body’s do not require any carbohydrates. The body generates 120 grams of its own carbohydrates. Our body only needs carbohydrates from complex and nutrient dense sources, such as fruits, vegetables, and ancient grains. These sources only contain 5-30g of carbohydrates and half of those are insoluble and soluble fiber which is great for your metabolism and gut health. The only time other sources of carbohydrates are beneficial are for athletes and people that are extremely active. This is because they exhaust their livers glycogen stores. The overall benefit of ketogenic diets is not to just lose weight, it’s a means of maintaining your body’s state of homeostasis.

How to Get Started with a Ketogenic Diet

Now when you think of a ketogenic diet, I am sure you think eggs, bacon, and cheese. Now the eggs and pasture raised bacon, and grass-fed chesses are viable options to include, but that is not the meat and potatoes of the diet. The base of the diet is actually quality fats, complex carbohydrates, and quality meats from good sources. Here is a list of the foods categorized below:

Fats:

- Coconut oil

- Avocado oil

- Olive oil

- Grass-fed butter

- Ghee

- Avocados

- Nuts & seeds (chia seeds included)

- Nut butters (organic)

- Grass-fed cheeses

- Eggs

Quality sourced meats:

- Grass-fed beef

- Organic ground turkey

- Pasture raised, free- range chicken

- Salmon

- Cod

- Trout

- Tuna

- Sardines

- Mackerel

Complex carbohydrates- This is a piece of the ketogenic diet that most make a mistake with. People think fruit and vegetables are full of carbohydrates and yes these sources may contain some carbohydrates, they are mainly full of micronutrients which is very important for gut health, hormone balance and metabolism. All vegetables and fruits are great to include in your ketogenic diet. Fruits should be eaten in moderation or around exercise. It is recommended to eat vegetables with each meal following a ketogenic diet. Some fruits and vegetables to include in your diet are as follows:

Fruits:

- Bananas (moderation)

- Apples

- Oranges

- Grapefruit

- Organic berries

- Kiwi

- Papaya

- Watermelon

Vegetables: (all organic if possible)

- Spinach

- Kale

- Bok choy

- Swiss chard

- Collard greens

- Mustard greens

- Arugula

- Broccoli

- Asparagus

- Cucumbers

- Celery

- Peppers

- Carrots

- Onions

- Garlic

Root vegetables/ Fiber- These types of vegetables are great for dinner or as a breakfast option because they are full of fiber which is essential for our guts microbiome and they are low in carbohydrates, these vegetables are as follows:

- Sweet potatoes

- Butternut squash

- Acorn squash

- Beets

- Quinoa

- Flax seed

Ketogenic meal examples

Breakfast:

o 2 whole eggs

o Sautéed spinach

o ½ avocado

o 1 whole grapefruit

Lunch:

o Chicken breast

o 1 whole avocado

o Roasted vegetables

Snack:

o Nuts and seeds

o Sliced vegetables

o Piece of fruit

o Nut butters

Dinner:

o Salmon

o Sweet potato

o Vegetable of choice

Going “keto” is not only about losing weight. It’s about creating balance within the human body. If you struggle with hormone imbalances, diabetes, pre-diabetes, or a slow metabolism, then following a ketogenic diet may be for you. With any dietary changes always ask your doctor or your nutritionist if this is a good option for you. From there, begin with making small consistent changes for lasting results.