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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Tracy Houle Nutrition
I used to be a HUGE fan of turtles chocolates, anytime time of the year!

Not so much anymore!

This 3 ingredient version is wayyyyy better and minus all the shitty processed stuff in the processed version.

Does it look like I’m suffering while clean eating? I think not... 😉

#cleaneats #cleandessert #snack #snacktime #delicious #yum #foodie #servingupsimplicity #whole #happy #ingredient #ingredientsmatter #anytimeanyplace #homemade #funinthekitchen #chocolate🍫 #darkchoclate #dates #nuts #paleo #paleodessert #sweettooth #kids @ Oakville, OntarioImage attachment

I used to be a HUGE fan of turtles chocolates, anytime time of the year!

Not so much anymore!

This 3 ingredient version is wayyyyy better and minus all the shitty processed stuff in the processed version.

Does it look like I’m suffering while clean eating? I think not... 😉

#cleaneats #cleandessert #snack #snacktime #delicious #yum #foodie #servingupsimplicity #whole #happy #ingredient #ingredientsmatter #anytimeanyplace #homemade #funinthekitchen #chocolate🍫 #darkchoclate #dates #nuts #paleo #paleodessert #sweettooth #kids @ Oakville, Ontario
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Would love your recipe!

They look so good !

Clean eating feels great. It tastes even better knowing it's good for you 🥰

do you have the recipe for this....mmm good!!

Could be our snack after yoga

Prosciutto! Not something that is touted as a health food BUT Italian prosciutto di Parma is made from pigs fed on the whey of Parmigiano-Reggianno cheese (which is highly fermented and beneficial to our gut bacteria) and chestnuts (omega 3’s.)
.
Of course we should all minimize intake of processed meats but if you are going to consume it - it’s nice to know that this specialty ham offers some healthy fat.
.
#arugula #italian #greens #healthy #fat #nutrition #onelife #potatoes #mediterraneanfood #salad #friyay #feelgoodfood #comfort #roots #parmaitaly #guthealth #fermented #delicious #thatcleanlife #organic

Prosciutto! Not something that is touted as a health food BUT Italian prosciutto di Parma is made from pigs fed on the whey of Parmigiano-Reggianno cheese (which is highly fermented and beneficial to our gut bacteria) and chestnuts (omega 3’s.)
.
Of course we should all minimize intake of processed meats but if you are going to consume it - it’s nice to know that this specialty ham offers some healthy fat.
.
#arugula #italian #greens #healthy #fat #nutrition #onelife #potatoes #mediterraneanfood #salad #friyay #feelgoodfood #comfort #roots #parmaitaly #guthealth #fermented #delicious #thatcleanlife #organic
... See MoreSee Less

Comment on Facebook

I am super thrilled for that as will my daughter be 🙂

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