The Ketogenic Diet continues to be a strong health trend with many giving it a try. Everyone from Al Roker to Halle Berry and Vanessa Hudgens are touting the weight loss benefits of this high fat and low carb diet.
I am the first to admit I do enjoy my healthy fats! Avocados, nuts and seeds, quality oils, and fatty fish are all staples in my everyday meals. I tried the Ketogenic diet for myself a couple of years ago because I always want to try something before educating clients on it. So do I think going “Keto” is the answer? And some of you may still be saying “what the hell is a Keto?” Well, I’ve got my two cents below. As always talk with your doctor before starting any diet/exercise regimen.
What is the Keto Diet?
The Ketogenic diet is a high-fat diet. Those following the diet will find that approximately 75% of their nutrition will be coming from the fat macronutrient category. The remaining 20-30% will come from proteins and carbohydrates. Carbohydrates are usually kept under 50g per day (5-10%). Unlike Atkins, this is actually not only a low carb diet, it is also a LOW/Moderate PROTEIN diet. That’s where many get it wrong, you do need to monitor protein intake to remain in ketosis.
While the Keto Diet is definitely a health trend, it is actually not new at all. A Ketogenic diet was initially introduced as a way to treat Epilepsy in the 19020s to decrease seizure activity that could not be controlled through medication alone. It has also been researched as a treatment option for heart disease, diabetes, and certain types of cancers.
Following a Ketogenic diet is essentially teaching your body to use fat as fuel.
By keeping carbohydrates very low, the body’s metabolism burns fat and produces something called ketone bodies. This creates a metabolic state called ketosis.
Like most “diet’s”, it works short term with weight loss, better blood sugar control, sharper mental focus, lower inflammation, and more energy (for most, not all). Do I think this diet works? Yes, in the short-term for sure, and it potentially works long term for some.
Potential Downsides to the Keto Diet
Lack of variety
By continuously restricting carbohydrates and protein you are limiting yourself in terms of what you can eat. This makes it hard to sustain in the long term as people often tire of eating the same thing day in and day out. People should monitor their triglyceride and cholesterol levels continually. Most actually see an improvement in HDL (good cholesterol) but not everyone. Often overall cholesterol goes up, but LDL (bad kind) goes down.
Lack of fiber
Low carb diets are generally low in fiber. Fiber is important to keep you feeling full, avoid constipation, improve digestion, and manage weight. Fiber is found primarily in plant food so Ketogenic diets have a hard time including enough dietary fiber.
Lack of phytonutrients and antioxidants
Vegetables and fruit are high in beneficial vitamins and minerals and many perform necessary functions in the body. Antioxidants are nature’s way of protecting the cells from damaging free radicals. Free radicals are unstable molecules that are generated by pollution, sun exposure, oxidative stress, and as part of the natural aging process. Free radicals damage cells, DNA, and collagen.
The above has lead to the following research detailing problems related to the Keto Diet, including neurologic issues – namely altered mood and concentration, digestive impairment due to lack of fiber and high-fat concentration, musculoskeletal complications such as weakness and fractures, hormonal disruption, immune impairment, and some risk of cardiovascular episodes.
Benefits of the Keto Diet
Weight loss
The old fears of eating fat and becoming fat should be dead by now. When we eat the right type of fat in the right quantity for our bodies, we feel more satiated. We are no longer subjecting ourselves to the insulin roller coaster that many carbohydrates can create. Fat mass loss and appetite suppression are also reported.
Control of Diabetes
By restricting carbohydrates you control insulin release and ultimately blood sugar levels which is ideal in controlling diabetes and any of it’s precursors such as elevated blood sugar and metabolic syndrome.
Possible improvement of some neurological conditions
Epilepsy, Parkinson’s, Alzheimer’s, Autism and traumatic brain injury have shown cases where the conditions have been improved on a Ketogenic diet.
Possible slowing of some cancerous tumor growths
Ketogenic Diets have been reported to slow tumor growth and decrease tumor size in some types of cancers.
My Personal Experience with The Keto Diet
I have seen it work.
I lost weight almost immediately, but that wasn’t my main goal. Five pounds fell off in a matter of 3 weeks. Unfortunately, my hormones did not seem to like the change. I had PMS symptoms I had never experienced and also felt drained with a lack of ability to concentrate. This could be related to the fact that I was still recovering from Lyme Disease and my thyroid/adrenal function was not optimal. I would not recommend this for women who suffer from thyroid/adrenal issues. This makes up a large percentage of my client base!
For those in relatively good health and who want to lose weight, control blood sugar, or treat a condition you are concerned about (i.e. metabolic syndrome, pre-diabetes), I would talk to your doctor about this as a potential option. I still am of the opinion it is not a good long term solution for most, but potentially you may want to work it in as a therapeutic diet per your physician.
Keto-Friendly Foods
Quality oils-Coconut, Olive, MCT, Avocado, Ghee
Low carb, non-starchy veggies
Fish-Especially salmon, sardines, mackarel
Meat-Higher fat content quality meats
Poultry-Chicken/turkey thighs and legs
Nuts and seeds
Avocados
Pastured Eggs
I created a free mini ebook of Keto friendly recipes so you could give it a try on for size. You can download it here .
Cheers to your health! XDeeDee
