Ketogenic Diet 101

The simplest explanation is that the ketogenic diet is a very low carb, very high-fat diet.

It has recently gained a lot of popularity in the wellness sphere because of some of its health benefits.

A ketogenic diet has been shown to help some people lose weight (yes, even with high fat). It can also help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

 

WHAT IS “KETOSIS?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They use carbs first, whenever they’re available.

This is why maintaining stable blood sugar can affect your attention, mood, and energy level.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat.

Ketogenic literally means “the generation of ketones.”

After a while being on a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

PRO 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 may be surprising to know 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. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets.

How is this possible?

Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. Many people don’t need to count calories or track food intake, as they do with low-fat or calorie-controlled diets.

So, by eating enough fat and protein to go into “ketosis,” you can actually feel fuller and eat less food overall. Of course, this can help with weight loss.

 

KETOGENIC DIET FOR IMPROVED HEALTH

Some studies show other health benefits of the ketogenic diet.

As you can imagine, 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 studies show reduced seizures in children who follow a ketogenic diet.

Changing your metabolism has widespread health effects. And this can be beneficial for some people.

 

HOW TO DO THE KETOGENIC DIET

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before you try it. It can have side effects, 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 it 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 thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, fruit, legumes, starchy vegetables, alcohol and “diet foods.”

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to 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 give your body those nutrients. And often, it means needing supplements.

 

CONCLUSION

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions. If you’ve ever wanted to try the Keto diet while working with a knowledgeable nutritional practitioner, or want more information about the best foods to eat and avoid on the keto diet, you can find my contact info at the top of my website.

It’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

 

RECIPE (KETOGENIC): LAYERED PEPPERMINT FAT BOMBS
Serves 6

INGREDIENTS

½ cup coconut oil, melted
¼ tsp peppermint extract
2 tbsp cocoa powder, unsweetened
1 tbsp granulated sweetener (xylitol or monk fruit)

INSTRUCTIONS

  1. Mix the melted coconut oil with the sweetener and peppermint extract.
  2. Pour half the mixture into six cubes of an ice cube tray. This is going to be the white bottom layer.
  3. Place the tray in the fridge to harden.
  4. Add the cocoa powder to the remaining mixture and mix. This is going to be the top brown layer.
  5. Pour it on top of the white layer which has set in the fridge.
  6. 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

About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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6 months ago
Tracy Houle Nutrition
I dont know about you but I have been struggling over these last few months. 

All of the things that Im normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, Im committing to a 4-week meal plan to revitalize my health and help me shed a few pounds. 

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating

I don't know about you but I have been struggling over these last few months.

All of the things that I'm normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, I'm committing to a 4-week meal plan to revitalize my health and help me shed a few pounds.

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating
... See MoreSee Less

6 months ago
Tracy Houle Nutrition
TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.

 

Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.

 

When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.

 

The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!
 

So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca 
 
https://tracyhoule.com/food_health_climate_change/

TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.



Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.



When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.



The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!


So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca

tracyhoule.com/food_health_climate_change/
... See MoreSee Less

Comment on Facebook

Very informative. Thanks for sharing !

7 months ago
Tracy Houle Nutrition
Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet? 

https://tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/

Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet?

tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/
... See MoreSee Less

Comment on Facebook

I really enjoyed reading your blog on Veggies! I like the different ideas on how to incorporate more veggies. I love grilled veggies the best but also enjoy making casseroles with different veggies! I cant wait to try some of your new veggie recipes....even the butternut smoothie😬!

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