SHOULD YOU COMMIT TO KETO
The ketogenic diet (keto for short) aims to induce ketosis, the metabolic state in which the body burns fat for fuel. Burning fat for energy is key to any successful weight loss program (read why here), and keto is one of the most effective.
Keto is currently popular but has been around since the early 20th century, when it was found to suppress seizures in children with epilepsy. In the 50s, it was used to treat obesity. More recently, the ketogenic diet has been shown to help repair metabolism, resulting in weight loss and better brain health.
Because widespread adaptation of the ketogenic diet is a new phenomenon, long-term health risks when following the diet are still unknown. For instance, children on a long-term ketogenic diet can suffer from impaired growth and hormone levels. A therapeutic ketogenic diet (very low carb) should only be used for a medical condition and under medical supervision as the restriction of carbs may unduly stress the body. [1] Also, since the focus of keto is the consumption of animal products, someone following the diet may not be meeting their needs for vitamins, minerals, and fiber. A low-carb, high-fat diet might offer most of the benefits of keto without a lot of the baggage.
WHAT TO EAT ON THE KETO DIET
The ketogenic diet restricts carbohydrates and induces weight loss as it forces the body to burn stored body fat for energy. It will also help regulate blood sugar due to its avoidance of fast-burning carbohydrates. The result is a more satiating diet with a reduced chance of reaching for the cookies or ice cream. The keto diet consists of whole foods that are minimally processed with no added sugar. In fact, the Nutrition Master Plan program focuses on the same foods but without limiting carbohydrate intake to low levels, increasing long-term success.
There are incredible testimonials about how the diet has wholly transformed people’s lives and allowed them to reclaim their health. The "magic" occurs on a keto diet because people feel satisfied while ingesting a diet focused on healthy fat and protein.
KETO DIET AND DIABETES
Ingesting excess sugars results in too much insulin production, leading to hyperinsulinemia, increased inflammation, and the production of free radicals in the body. The metabolic shift that occurs on the keto diet reduces chronic inflammation resulting in a lower incidence of chronic disease. Other factors can trigger inflammation, such as stress, lifestyle, and environmental toxins, but it's hard to tackle the other issues if your diet is poor.
What you decide to put in your body has an outsized impact on your inflammation levels. Reducing chronic inflammation may alleviate chronic joint pain, arthritis, skin conditions, gut issues, and metabolic syndrome. Tamping down inflammation leads to a better life.
KETOGENIC DIET AND YOUR BRAIN
A critical finding in this field of research is the link between metabolism and cognitive health. The ketogenic diet has shown great promise in restoring normal metabolic function and, therefore, has been theorized to be a beneficial treatment for Parkinson's, dementia, and Alzheimer's Disease (AD). AD is a chronic neurological disease that results in 50-70% of dementia in patients. The incidence of AD is increasing with life expectancy and the poor nutritional profile of the current diet of the average American.
Obesity increases oxidative stress and brain insulin resistance, leading to cognitive impairment. It is logical to assume that following a ketogenic or low carb diet earlier in life will reduce the likelihood of disease and being a burden to your children or spouse. Living longer is the goal, but living longer and taking care of yourself while remaining active is the ultimate prize.
Since Alzheimer’s inhibits the brain from using glucose for fuel but not ketones, it follows that any diet that results in the liver producing ketones would aid someone with Alzheimer’s disease. Intermittent fasting has also been shown to result in ketone production in the liver, so using a full-on ketogenic diet may not be necessary for these benefits. In fact, memory function may be superior on an intermittent fasting diet compared to a ketogenic diet. [2]
A KETOGENIC DIET MAY NOT BE FOR EVERYONE
Many people experience keto flu or brain fog when switching to a keto diet, and compliance can suffer. In reality, this is true for anyone cleaning up their diet. It may also be dangerous for people with underlying kidney or liver issues. The bottom line is some people need more carbs than others, and the only way to discover what works for you is by tweaking and refining your diet and "listening" to your body.
The real benefit of the ketogenic diet is the sharp reduction in fast-burning carbs and the focus on whole foods. Any discipline that keeps you from eating pop tarts, cookies, white bread, etc., will result in weight loss, more energy, better sleep, and a reduction in chronic inflammation. But the restriction of carbohydrates and the need to calculate your macro scores make it unlikely to be a long-term solution for most people.
HEALTHY FATS IN FOOD
Any diet that restricts fast-burning carbs will result in weight loss as the body becomes metabolically flexible and can access stored body fat for fuel (read about metabolic flexibility here). Protein and fat are highly satiating and should be the focus of any successful nutrition plan. When you eat whole foods and utilize recipes with simple ingredients, you will become healthier. Compared to the Standard American Diet, the ketogenic diet will be a vast improvement for anyone choosing to follow it but may need to be adjusted for personal genetics. Adherence will suffer due to the need to count carbs daily, and long-term effects are unknown.
PERSONALISED NUTRITION PLAN
It's crucial to find what works best for you personally. I can help you with meal planning so you can discover the nutrition profile and recipe plan that enables you to perform optimally for the rest of your life. (Read about why meal planning is vital here.)