The Keto Diet Plan

I previously posted an article that outlines “What is Ketosis”, with a more technical description of the process in your body. However, it doesn’t help as much with how to go about following a Ketogenic Diet.  Therefore, this article will describe the diet in a more basic way and what you’ll need to know if it’s right for you.Reading the headlines about weight loss trends you’ll definitely run across information about the ketogenic diet. Basically, it’s cutting out the carbs from your diet to in

duce Ketosis so your body will burn more fat – becoming a “fat burning machine”.  In the metabolic state of ketosis your body starts burning its own fat for fuel.  But there are other reasons why the Ketogenic Diet works so well, and we’ll discuss those reasons too.

What Can You Eat on the Keto Diet?

In order to achieve “ketosis” the ketogenic diet limits carbohydrate intake to just 5 percent of overall caloric intake.

On the Keto diet here is your caloric intake:

• Proteins: 10-20 percent of calories
• Fats:  70-80 percent of calories
• Carbs: 5-10 percent of calories

So, if you notice you can eat a great deal of fats. However, they ideally should come from natural fats – not just spooning cake frosting into your mouth.  Limiting carbs is the key to achieving the desired metabolic state of ketosis. So, if you cut almost all the carbs (even natural carbs) you’re left with foods that are nutritious but have loads of fats.

The goal may not even be “eat mostly fats” but that’s generally what happens when you need to fill up and carbs are off limits.

In general, you can eat from the following food groups:

• Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
• Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing.
• Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items.
• Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs.
• Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds.
• Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice.

  

How Does It Work?

Ketosis is a metabolic state that occurs when dietary carbohydrates are low enough that the body relies solely on fatty acid oxidation to produce energy.  When the body is flushed with ketones, this indicates that the body is resorting to burning fats for fuel.

Normally your body’s cells use glucose as their primary form of energy. Glucose is typically derived from dietary carbohydrates, including:

• sugar – can be in sweets, but also natural foods such as fruits and milk or yogurt
• starchy foods – processed foods such as bread and pasta, or naturally starchy foods such as potatoes and corn

The body breaks these down into simple sugars. Glucose can either be used to fuel the body or be stored in the liver and muscles as glycogen.

Your liver and muscles can only store a limited amount of glycogen. Once you’ve reached that limit it gets stored in the body as fat. If there is not enough glucose available to meet energy demands, the body will adopt an alternative strategy in order to meet those needs. Specifically, the body begins to break down fat stores to provide glucose from triglycerides.

Other reasons it works (not often talked about)

Not often discussed when the Keto Diet is mentioned is the “comfort food” issue. High fat, low carb, foods satiate the body and help you feel relaxed. If you’re trying to stick to a low-fat diet you’ll be dining on a steady stream of veggies that often are not always satisfying. With high fats (like meats and cheese) you’re eating heavy foods that relax you. Psychologically you may also feel like you’re not being d

Origins of the Ketogenic Diet

The Keto diet is popular now as a diet plan, but that’s not how it started.  It was used to treat disease in patients with chronic illness.

The ketogenic diet has been used under medical supervision to reduce seizures in children with epilepsy who do not respond to other forms of treatment. Some dietitians recommend a ketogenic diet for individuals with type 2 diabetes, also known as non-insulin dependent diabetes (NIDDM). With type 2 diabetes, the body still produces some insulin but is unable to properly use the insulin to transport glucose into cells for use as fuel.

Are There Any Benefits?

For people who are not experiencing a chronic illness, whether or not the diet is beneficial is unclear.

The ketogenic diet could have a healthful effect on serious health conditions such as:

• cardiovascular disease
• diabetes
• metabolic syndrome

It may also improve levels of HDL cholesterol (high-density lipoproteins, also known as “good” cholesterol) better than other moderate carbohydrate diets.

These health benefits could be due to the loss of excess weight and eating of healthier foods, rather than a reduction in carbohydrates. However, some dietitians are skeptical that it maintains any long-term benefit.

Are There Any Complications?

Carbohydrates are the body’s most easily accessed source of fuel. So when you eliminate these foods, your body will experience some side effects. Symptoms range from being lightheaded, fatigue, and headaches and digestive problems (if not enough roughage is consumed).  It’s also cautioned that athletes may need to consult a physician before following a keto diet, since their major source of energy sometimes comes from carbohydrates.

The ketogenic diet certainly is not for everyone — to learn more about the process of ketosis read our previous article. Also, check out our healthy recipes section for easy to follow keto recipes.