about Ketogenic diet
As mentioned earlier the ketogenic diet is more challenging to popular beliefs predominantly because several of the staple foods such as rice, potatoes, pasta and most fruit are illuminated from the diet. Couple that with the idea that you must consume very high levels of ‘healthy fat’ to lose body fat (which to the un-informed does not make sense), it is no wonder that most will not even contemplate the Ketogenic diet. Add to that the debate, is Cholesterol bad (not when you are keto-adapted)? These are some reasons why most choose to stay clear of the Keto diet.
Core belief: All change is hard at first, messy in the middle and gorgeous in the end.
The complexities of the Ketogenic diet are too broad to lay out here so I will briefly lay out some basic information, plus links if you are interested in more details as well as a link if you are about to buy a ketone measuring device:
What does a ketogenic diet look like?
By consuming very few carbohydrates (broadly speaking 5-50 grams per day), ‘moderate protein’ (10-20% total calories) and high amounts of healthy fat (70-90% total calories), the body produces ketones. Ketones are an alternative, preferred energy when glucose is unavailable. It is not calorie counting or calorie restrictions!
Why is being in Ketosis good for you?
Being fat adapted means you are using stored body fat as a fuel source instead of sugar (glucose) for energy. So, to persuade your body to search for a different energy source to use as fuel, you must deplete the body of one energy, namely carbohydrate, before it begins taking fat and turning it into ketones as alternate energy. Ketones are a very efficient fuel, especially for the heart and brain. Reduced inflammation experienced from a ketogenic diet has a broad range of health benefits. (inflammation is a predictor for heart disease, type 2 diabetes, Alzheimer’s and many forms of cancer). Abdominal (visceral) fat reduction is far higher on a Ketogenic diet than on a restrictive calorie diet. One advantage of the ketogenic lifestyle is that you feel full for longer (satiated) and tend to miss ‘mealtimes’ not because you must (as with fasting), but because you are not yet hungry.
Core belief: To have the results that the top 5% have, you must start doing what 95%are unwilling to do.
Reduced on Ketogenic diet:
Muscle/joint aches and pains (my personal favourite), irritable bowel syndrome, polycystic ovary syndrome, fluid retention & blood pressure, pre-diabetes, decrease in liver fat and migraine reduction.
Note: diabetics and those on medication should consult their doctor before beginning a ketogenic lifestyle.
Recommended YouTube Links to watch:
Dr. Stephen Phinney on nutritional ketosis and ketogenic diets part 1
Dr. Stephen Phinney on the safety and benefits of a ketogenic diet part 2
Dr. Stephen Phinney on problem solving a ketogenic diet part 3
Dr. Eric Berg the ketogenic diet plan for beginners
Dr. Eric Berg, what happens if you stop eating sugar
Dutch website (you can choose English) with a lot of information about ketogenic, Keto measurement equipment, menu tips, a webshop and more:
Keto Fit Shop
My customers can purchase here with a 10% discount. Please contact me for the correct link.