Have you heard of the Ketogenic Diet? Is someone close to you on the diet and makes you wonder what is the theory behind it all?
Listen in to this episode to get the details of what the diet is all about and will it be worth giving it a try.
Show Notes:
0:47 min What is a Ketogenic Diet?
2.34 min Ketogenic Diet originally used to treat patients with Epilepsy and Seizure Disorders.
4.25 min Using The Ketogenic Diet for weight loss.
5.49 min Benefits of a Ketogenic Diet.
7.37 min How to get started.
10.15 min What to avoid.
14.35 min Side effects.
17.20 min How long does it take to get into ketosis.
19.10 min Ketosis vs Ketoacidosis
What is Ketogenic diet?
A diet very low in carbohydrates and high in fat, allowing the body to switch to utilizing fat as an energy source. The ketogenic diet has been used as a nutrition therapy for patients with epilepsy and seizure disorders. The keto diet was among a couple other diets that mimics starvation by depriving the body of carbohydrates; used as an alternative to fasting to treat epilepsy.
There has been over 500 peer-reviewed publications that validates the treatment.
What happens in the body?
Once the body’s glucose and glycogen are depleted, the body will then switch to use ketone bodies the liver produces by metabolizing fat. The idea of using this diet as a weight loss regimen is to condition the body to pull out stored fat to use as energy. Therefore, a high fat diet, low carbohydrate diet has to be maintained to keep the body in the fat using state.
How to start Ketogenic Diet? And what to eat?
On the ketogenic diet we would start with a macronutrient ratio of 4:1 or that 4g of fat to every 1g of protein+carbs. Or easier, keep carbohydrate intake at between 20g to 50g per day.
Calculating out a goal daily calorie requirement will still be recommended because since fat is higher in calories, overeating may lead to weight gain instead.
Types of food to eat
Low carbohydrate foods such as fish, meats, vegetables (leafy vegetables), healthy oils and naturals fats.
Foods to avoid
Carbohydrates such as breads, rice, pastas; processed foods, high sugar drinks, juices, added sugar.
Side effects of Ketogenic Diet
Like when going on a couple hours with no food, the body will feel tired, fatigued. As your body switch its fuel source to use ketone bodies, some people may report dizziness as well.
To get the body to the ketosis state (using fat as energy), some people may begin by fasting while some may begin with a low carb diet and then gradually reduce the amount of carbohydrates.
It is still important to be meeting the daily protein requirements along with other vitamins and minerals.
How to know we are in Ketosis
- Dry mouth, thirsty
- Frequent urination
- Keto breath (fruity smell, bad breath)
- Use Ketone testing kits for diabetics
Ketosis vs Ketoacidosis
Ketoacidosis is a risk factor more found in people with type 1 diabetes. It is when there is a higher amount of ketones in the bloodstream and at the same time high levels of glucose, causing the blood to be too acidic and that in turn can affect important internal organ functions.
The Ketogenic diet can be followed as a way to lose weight, however this diet requires full understanding before starting to ensure that the body is kept in the ketosis state and to avoid overeating. Thorough research is recommended and for those with pre existing diseases, consulting your doctor and dietitian will be best.
Commitment is key to going Keto!
