Why the Keto diet?
Did you know that there is a day in our yearly calendar that’s especially devoted to OBESITY?
It was first launched in 2015 to help and support people to live a healthier life and maintain a healthy weight and lifestyle.
In the 1921’s Doctors started to implement the Keto diet to treat epilepsy and seizures in children. Since then, various studies have been done resulting in how ketosis can improve epilepsy.
It was a huge success, but unfortunately, as the years went by, the use of this way of eating declined due to modern medicine being introduced. And soon the keto diet was forgotten.
Over the years researchers have done numerous studies to find a correlation between bad food choices and a range of health issues such as heart disease, diabetes, epilepsy, cancer, Alzheimer’s, and Parkinson’s disease.
It is only over the last 20 to 25 years that there has been a renewed interest in the keto diet. Consequently, people are getting more health-conscious and are looking for ways to safely shed extra weight and keep it off. More and more people are making the decision to undergo a lifestyle change and live a ketogenic lifestyle.
The Keto Diet Explained
Keto is scientifically known as Nutritional Ketosis, but it is also referred to as the keto diet.
When carbohydrates are readily available, your body will use that as its fuel source. But if fats are available, in the absence of carbs, the body will burn fat.
The principle of this diet is that you basically eat a low carb, moderate protein, and a high-fat diet. Your body then enters a metabolic state which is called Ketosis.
What this means is that your body is breaking down fat and releasing molecules into your bloodstream, called ketones.
So now, the body uses these ketones as the primary fuel source instead of the usual energy source which is carbs. As a result, your blood glucose remains more stable throughout the day.
In the long run, following this diet may protect your body against a lot of health risks and premature aging.
If you have health issues, get your Doctor involved
Always first consult with your Physician, before you embark on any type of diet to make a lifestyle change.
If you are pregnant, a Type 1 Diabetic, or anyone who has kidney problems or disease, do not embark on a keto diet before consulting your Doctor.
What is Ketoacidosis or Diabetic ketoacidosis?
This is a complication of type1 Diabetes and occasionally type 2 Diabetes as well. So basically, if you have this chronic disease, it means that the cells in the pancreas that is supposed to make insulin, are destroyed.
The body, therefore, does not produce insulin. If you did not know, insulin is a hormone that allows glucose to pass from your blood to the cells in your body. So when you have diabetes mellitus type 1, the body cannot process glucose due to lack of insulin.
What triggers Ketosis?
Fasting and/or a very low carb diet trigger ketosis.
You will have less glucose in your blood and therefore the body will burn fat for its energy instead of glucose.
Different types of Keto diets
- Standard Ketogenic Diet: 75% fat, 20% protein, 5% carbs
- Cyclical Ketogenic Diet: 5 days ketogenic followed by 2 high carb days
- Targeted Ketogenic Diet: adding carbohydrates to your workouts
- High Protein Ketogenic Diet: 60% fat, 35% protein, 5% carbs
Benefits of being in nutritional ketosis
- Weight loss is inevitable: For centuries, low carb, high-fat diets have been prescribed by Doctors in overweight patients. In 1863 William Banting publishes a booklet: ‘Letter on Corpulence Addressed to the Public’ in which he explained how he lost excess weight, eating a high fat, low carb diet.
- Anti-Aging: One certain way to increase longevity is by lowering oxidative stress levels. By lowering insulin levels, oxidative stress levels are also decreased.
- Metabolic syndrome and Cardiovascular disease: To reverse cardiovascular disease you must consume a diet of high fats and little to none carbohydrates. All the contributors to cardiovascular disease (evaluated blood sugar, high blood triglycerides, low HDL cholesterol, high blood pressure, etc) are lowered when one follows a high fat, low carb diet.
- Brain function: Brain fog seems to disappear and you have a renewed sense of clarity and improved memory.
- Lowering of Blood Sugar: Type 2 Diabetics, when on a ketogenic diet, do not need to worry about high blood sugar levels and the need to get external insulin.
- Irritable bowel syndrome: (IBS) Sufferers of IBS (chronic diarrhea, stomach discomfort, bloating, etc) may experience discomfort in the beginning but that will phase out. High fat intake may cause diarrhea, but this will phase out quickly. In the long run, a Ketogenic diet will suit all IBS sufferers and improve your quality of life.
- Lowered inflammation levels
- More stamina
- Decreased heartburn
- Mood stabilizer – Autism in particular.
- Epilepsy – the ketogenic diet is a proven and often effective therapy for epilepsy. The keto diet can allow some people to take fewer anti-epileptic drugs
What to eat on a keto diet
The most important thing to do in order to reach ketosis is to avoid eating too many carbs. Ideally, you will need to keep your carb intake under 20 grams of net carbs, but you can go up to 50 grams of net carbs.
It goes without saying, but the fewer the carbs, the more effective the keto diet will be. The following numbers are net carbs per 100 grams of food shown.
What to avoid
Here’s an image of what to avoid when doing a keto diet – these foods all contain high carbs, both the starchy and sugary kind. This includes pasta, rice, potatoes, and bread. The numbers indicate the number of net carbs per 100 grams, except the beer (per 12oz-33cl) and juice/soda (per 16oz-50cl).
How to get into ketosis on a keto diet
- Restrict carbs to under 20 net grams or less per day
- Eat enough fat in order to feel full for longer. Fat provides energy which you don’t get from carbs
- Maintain a moderate intake of protein
- Add exercise
- Get enough sleep
How to know if you are in ketosis
- Dry mouth and increased thirst
- Keto breath
- Reduced hunger
- Possible energy increase
Possible side effects – Keto Flu
It is not to say that you will get it though. But you actually get keto flu when your body is low in sodium and electrolytes. It is not the actual flu virus, but your body mimics it. Symptoms may include:
- A runny nose
- A cough
- Muscle cramps
- Nausea
- Sluggishness
- Mild insomnia
- Headaches
It is best to take some quality supplements with potassium, zinc, and magnesium when you start a keto diet. You can also supplement with homemade bone broth – it is packed with potassium and sodium.
Reasons why you might not be losing weight on the ketogenic diet
- You are eating too much protein
- Your fat intake is too low
- You are restricting calories
- You do not exercise
- You do not get a good night’s rest
- You are consuming way too many carbs
- Your fat intake is too high
Do not overcomplicate things – make it fun
- Rather go for quality, not quantity. Don’t go out and buy every single item on the keto grocery list. You can start with the basic items first: meat, butter, veggies, and you’re set.
- Try simple recipes with few ingredients. If you start out to make all these fancy recipes with a huge list of products, you will be discouraged, sooner rather than later.
- Be kind to yourself. Start slow and build up to have a perfect day and week. We are all human. If you fall off the wagon, forgive yourself and move on! Do not dwell.
- Be positive when you wake up. Shy away from negative thoughts and feel gratitude.
- Start doing some daily exercises. If you hate exercise, dance to some music. Try some walking at a steady pace to get some fresh air, or do chair exercises.
- When you wake up, make your bed. The first task for the day completed. Make yourself beautiful and feel positive about your new diet and lifestyle.
- If you feel hungry and it’s not yet time to eat, drink some water. It’s best to stay hydrated at all times. Sometimes we confuse thirst for hunger.
- It is a lot easier to use a tracking system, like Cron-O-Meter
- Do not snack; there can be a lot of hidden calories.
- Do take before and after photos, it helps with motivation to see how far you have come.
- Remember to stay hydrated, especially when starting this diet. It also aids in keeping the hunger at bay.