The Ketogenic Diet
WHAT IS KETO DIET?
A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
When you eat something high in carbs, your body will produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.
Insulin is produced to process the glucose in your bloodstream by taking it around the body.
Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.
Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.
THe TRUTH
Understand: the most fattening foods are the ones that significantly raise blood sugar and insulin levels.These foods include sugar, refined grains, starches and sugary drinks.
Unfortunately, millions of individuals attempt to lose weight and end up failing simply because they have the wrong information. Most people do not fail on their diet because they lack will power.They fail because they have the wrong strategy and quit when they do not see the results of their hard work and effort.
Believe it or not, you do not get fat simply because you eat too much food. You also do not get fat because you don’t exercise enough. The truth is fat accumulation is regulated by hormones in your body.The primary hormone that regulates fat accumulation is called, insulin. The medical community has given insulin the name of ‘the fat storage hormone’.
So, what causes your body to release insulin? Carbohydrates! Foods like sugar, bread, cereal, bagels, pasta, potatoes, corn, and beans. Carbohydrates cause a rapid increase in blood sugar (aka glucose). As a response, your pancreas must secrete insulin to get the glucose out of your blood stream and store it inside cells.Insulin acts like a key that opens cell doors and allows glucose to enter to be stored as fat. Also, since insulin is trying to store glucose inside your cells, it prevents fat from leaving the cell at the same time. Therefore, any time you have high amounts of insulin in your bloodstream you are in ‘fat storage mode’ and are unable to burn fat (even if you are working out).
Furthermore, carbohydrates cause severe inflammation in your body and are responsible for mood and energy swings throughout your day. There are essential fats and proteins, but no such thing as essential carbohydrates.
New studies have proven the harmful effects of carbohydrates, however the government and USDA continue to show an unwillingness to change their advice. Most likely because large food companies lobby the government with money and pay for biased scientific studies so they can keep selling you cheap carbohydrates with high profit margins.
Americans have followed the ‘low fat’ nutritional advice for the past 50 years, but we keep getting fatter and millions of deaths per year are caused by heart disease, diabetes and stroke.
Basically, Americans removed fat from their diet and replaced it with more carbohydrates! The average American consumes between 300- 400grams of carbohydrates every single day, and 152pounds of sugar every year! This makes it easy to understand why we are facing an obesity epidemic and record numbers of adults and children are being diagnosed with diabetes and dying from heart disease.
FAT PHOBIA
During the 1920’s scientists and researchers discovered a high fat, very low carb and moderate protein diet called the ‘ketogenic diet’ and used it to treat seizures in children with epilepsy. During treatment they noticed the ketogenic diet was extremely effective at reducing body fat and improving many cognitive functions. The results of their studies also showed patients who followed a ketogenic diet significantly lowered triglycerides levels, lowered LDL (bad cholesterol), increased HDL (good cholesterol), lowered blood pressure, and improved insulin sensitivity.
Ketogenic diets are now being used in the medical community to treat patients who suffer from obesity, diabetes, cardiovascular and heart disease, high blood pressure, high cholesterol, and metabolic syndrome. In fact, scientists and researchers are now using a ketogenic diet as an alternative treatment for cancer patients (cancer survives off glucose). Additionally, studies show a ketogenic diet is effective in curing and preventing Alzheimer’s and Parkinson’s disease, as well as PCOS and infertility issues in women.
Fat has taken the blame for almost every single health problem known to mankind, including obesity, heart attacks, high cholesterol, hypertension, stroke, and even cancer. Because of this, most people have a ‘fat phobia’ and consider eating fat as being unhealthy and potentially deadly. The government and food industries have taught Americans to fear fat and started the ‘low fat’ diet craze that has lasted over 30 years. In fact, obesity rates have doubled the past 30 years to over 600 million people worldwide. Diabetes has tripled to over 350 million people. If eating a ‘low fat diet’ is the cure then why has America’s obesity and diabetes rates continued to skyrocket the past 30 years?
Understand: fat does not make you fat.
Carbs do! Your body wants to burn fat, but it never gets a chance because it’s constantly burning glucose from the carbohydrates in your diet. Fat is considered an ‘essential nutrient’ because your body can’t produce it on it’s own and must rely on dietary sources Fat is a major component of every single cell in your body and is essential for life Fat is critical to proper organ function and protects major organs such as your heart, lungs, and brain 50% of your brain is made of fat Fat helps regulate your immune system and body temperature Fat is necessary for building key hormones in your body that help regulate metabolism, maintain healthy bones and muscle development The American Journal of Clinical Nutrition, along with many others, have published studies showing NO correlation between saturated fat and heart disease
HOW KETOSIS WORKS?
A ketogenic diet switches your bodies metabolism and puts you into ‘ketosis’.
Ketosis is a physiological state where your body starts burning fat and produces ketones for energy, instead of using glucose from carbohydrates.
When you are in ketosis your body is in ‘fat burning mode’ and uses stored body fat, and fat from your diet as it’s primary energy supply.
SATURATED FATS
Saturated Fats are primarily found in animal origins such as eggs, meat, butter, cheese and dairy products.The idea that saturated fats are bad for you and clog your arteries has been proved false by several scientific studies. In fact, The American Journal of Clinical Nutrition has shown absolutely no correlation between saturated fat and elevated risk of heart disease. Eating saturated fats only raises ‘large’ LDL cholesterol particles, which is not associated with heart disease like small particles. Saturated fats also increase HDL (good cholesterol) which lowers your risk of heart disease. Additionally, saturated fats are preferred as they provide the quickest source of energy for your body.
High amounts of healthy saturated fats are also found in Coconut Oil and MCT Oil. Coconut Oil is a ‘Superfood’ and should be a staple of your diet. Coconut Oil contains unique fatty acids and MCT’s (medium-chain triglycerides) that provide your body with incredible health benefits. MCT’s are a very quick energy source for your body because they bypass normal digestive processes and pass directly to the liver to be converted into energy.
You can purchase coconut oil at your local grocery store. Look for a Coconut Oil brand that has ‘cold pressed’, ‘unrefined’, and ‘extra virgin’ on the label. Coconut Oil can be used in cooking, taken directly spoon to mouth, or even added to coffee or other beverages.
You can purchase MCT Oil from online and retail supplement stores, as well as many specialty grocery stores. MCT Oil can be taken directly spoon to mouth, or added to beverages.
WARNING:
If you have never taken Coconut Oil or MCT Oil it’s best you take a small amount and assess your tolerance. Some people have negative reactions and consuming too much at once can lead to stomach pain and diarrhea.
MONOUNSATURATED
& POLYUNSATURATED FATS
These types of fats are very ‘heart healthy’ and have been proven to reduce risk of heart disease and improve lipid profiles.
Monounsaturated fats include foods such as: oils (i.e olive oil, sunflower, sesame, avocado, flaxseed), nuts (especially macadamia and almonds), nut butters (i.e peanut butter, almond butter), and avocados.
There are two main types of Polyunsaturated Fats: Omega-3’s and Omega-6’s. Good sources of Omega-3’s include fatty fish (i.e salmon),
fish oil, and seeds.
PROTEIN
Protein is essential for the development of your body and brain.
However, going over your daily protein requirement will keep you out of ketosis, simply because your body will convert excess protein into glucose (gluconeogenesis). Ketones have a ‘protein sparing’ effect, so you don’t need a high amount of protein from your diet.
Choose protein sources that are high in fat, instead of lean proteins. For example, ground beef instead of ground turkey, beef instead of chicken breast or tuna.
Your primary protein sources include: Eggs, Indian cottage cheese(Paneer), cheese, nuts and seeds, full fat meats (beef, Pork, Chicken)
WARNING ELECTROLYTES ARE CRITICAL
Not getting enough electrolytes is the number one cause of failure on this diet.If you do not keep your electrolytes high your body will stop functioning properly and you will experience symptoms such as:
tiredness, blurred vision, constipation, muscle cramping, irritability, lightheadedness, and lack of mental clarity.
Getting an adequate supply of electrolytes is especially important during the Keto Adaptation Phase. Additionally, electrolyte levels are decreased with strength training and exercise, which further increases the need to replenish electrolytes.
Sodium
Sodium (salt) is responsible for several metabolic actions in your body and is essential for life. You have been taught that sodium is bad for you.That is true when you are running on a high carbohydrate diet. However, this isn’t true when your body is in ketosis. Insulin sends a signal your kidneys to store sodium. Since you are suppressing insulin your kidneys no longer receive the signal to store sodium and begin flushing it. Therefore, you must continually replenish the lost sodium. The simple solution is to eat foods high in sodium (i.e salted nuts), add salt to your food, drink a cup of water with 1 tbsp of salt, or drink 1-2 cups of chicken broth every day. Chicken broth can be purchased at your local grocery store. Any brand is fine, as long as it is not ‘low sodium’. Simply pour the chicken broth in a coffee mug and heat in the microwave for 1-2minutes. It’s recommended you have two cups per day. If you experience tiredness or headaches drinking chicken broth is a quick remedy.
WARNING:
most generic salts sold in grocery stores contain dextrose (sugar). Before purchasing your salt make sure to check the ingredient list.
POTASSIUM
Potassium is another important mineral involved in many processes inside your body, including contractions in your muscles and heart. Lack of potassium can cause side effects such as brain fog, muscle cramps, and organ failure.
Avocados are an excellent source of potassium and it’s recommended you eat at least two per day to get your required daily amount of potassium. You can also get potassium from foods such as: green leafy vegetables (i.e spinach or kale), mushrooms, salmon and nuts. You can also use Morton’s Lite Salt or Morton’s Salt Substitute found in your local grocery store as away to increase potassium intake.
MAGNESIUM
Magnesium is essential for system regulation. If you are low on magnesium you may suffer from dizziness, fatigue or muscle cramps. You can ensure you meet your daily recommended intake by taking a magnesium supplement. Magnesium supplements can be purchased online or at your local pharmacy.
It’s recommended you take between 400-500 mg per day.
Use as directed on the label.
WHAT CAN YOU DRINK ON KETO DAYS
WATER
Drinking plain water is your best option. You can use a squeeze of lemon or lime juice to enhance the flavor of your water.Note:sparkling water is good, however you must avoid distilled water.
UNSWEETENED TEA
Tea has many health benefits and contains antioxidants
COFFEE
Do not add sugar, use heavy whipping cream or almond milk as creamer. You can also make ‘ketocoffee’ by adding butter and coconut oil
UNSWEETENED ALMOND & COCONUT MILK
These are good sources of healthy fat and do not contain sugar (lactose) found in regular milk
COCONUT WATER
Coconut Water has several health benefits and contains a large amount of the electrolytes to help keep you hydrated and energized
DIET SODA
Diet soda contains many harmful chemicals that are bad for your health. It is highly recommended you stay away from all sodas. However, some studies show little to no effect on blood sugar.Therefore, you may have one diet soda beverage per day. If you stop making progress, or plateau, then immediately stop drinking diet soda.
TOP 4 KETO MISTAKES
Keeping your carbohydrate intake within the daily recommended limit is very important. Food companies have become professionals at hiding carbs in foods. In fact, studies show up to 75% of packaged foods on store shelves contain a form of added sweetener! Additionally, sugars are used as a way to preserve packaged foods such as bacon and sausages. The easiest way to avoid this problem is to only consume whole foods that haven’t been processed.
Check for hidden sugars... such as agave, cane sugar, corn syrup, dextrose, maltodextrin, fructose, fruit juice concentrate, high fructose corn syrup, honey, invert sugar, starch, maltose, molasses, sucrose.
Also, beware of ‘low fat’ foods! Food companies remove the fat and replace it with carbs!
Finally, always check the food label to see how many grams of carbohydrates are inside. You may think corn and peas are good vegetables, but in fact they have almost 30 grams of carbs per serving!
HOW ACCURATE DO
YOU NEED TO BE?
Your goal is to come close as possible to your calorie and macro goals, but it’s very difficult to match your requirements exactly on the dot. Your first few days of tracking can be frustrating. Stay patient, practice makes perfect!
At the end of each day you have an opportunity to troubleshoot and make corrections for the next day. For example, if you have too many carbs you can find which foods you are eating that are highest in carbs, and replace them with something different. Keep playing around with different foods until you find what works. It’s a process and you will get better as you go along. I have used myfitnesspal app to track my macros especially for this diet, try out their paid version which allows you to set up your macros(protein, carbs and fats) in gms or % value. I am attaching a snapshot of how a typical keto day looks like
HOW DO MEASURE KETONES?
Unlike glucose, ketones do not get stored inside your body. Your body uses the amount of ketones that are necessary and flushes excess ketones out through your urine and breath. You can measure your level of ketones by purchasing ketone strip tests at your local pharmacy or grocery store. After urinating on the end of the ketone strip you are shown the level of ketones your body is producing. The darker the color the more ketones you are producing. This is extremely beneficial for keeping track of your progress and adds assurance that your diet is working. the instruction behind the ketone strips bottle should be good enough for you to start.
More accurate methods such as ketone breathalyzers or ketone blood tests are available, but are much more expensive compared to urinalysis tests.
HOW OFTEN SHOULD YOU TEST?
During the Keto Adaptation Phase you should test your ketone level at the end of the first week. By this time your body is close to making the transition to burning fat as energy and most likely you will have trace amounts of ketones. You should also test the days following your Carb Day to determine how long it takes you to get back into ketosis.
It is important you don’t become obsessed with measuring your ketones. Measuring your ketones every day is not necessary and will cause you to overanalyze and complicate matters.
Calculating macros for a KETOgenic diet
Cook it up!
After knowing the advantages of Ketogenic Diet, groceries and calorie intake, its time to hit the kitchen and get going with the culinary skill.
So, my insta friend (KetoIsLife.official) decided to pass on some really yummy keto recipe that will keep you going on for longer especially, when you get that sweet craving half way through this diet.
Disclaimer:Please take a doctor's opinion before starting your diet!
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Your Well-wisher,
Dr.Insiya
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