The popularity of the Ketogenic diet
The ketogenic diet is a low-carb, high-fat diet that has been around since the 1920s. It was originally developed to treat epilepsy, and currently it has also been used to help with overall health . Weight loss and other conditions like diabetes and cancer are some of the areas that can be affected by eating a ketogenic diet. The idea behind the ketogenic diet is to put your body into a state of ketosis, which means that most of your energy comes from fats rather than carbohydrates. The goal is to eat fewer than 20 grams of net carbs per day (total carbohydrates minus fiber). Your body will start burning fat instead of glucose as its primary fuel source when it’s in ketosis, so this type of eating plan can be effective if done correctly.
So many have had success with the Ketogenic diet, and so many great books and recipes geared to help us stay in ketosis. Ketosis is when the body does not have enough carbohydrates for fuel and it uses fat for fuel. Many physicians say fat is the preferred fuel choice of the body. To achieve this the body produces ketones. The process to achieve ketosis can be daunting. Not having enough nutrition, sleep, and the proper caliber of foods can stress the body out. When the body is depressed we can see rash (keto rash), flu-like symptoms (keto flu), intense headache, and many other complications. These are some of the reason why the ketogenic diet have some negative reviews. It is also important to mention that there are different types of the keto diet. I am an advocate for Healthy Keto. Healthy Keto focus on nutrient dense meals. The negative side effects of this diet are nutrient deficiencies.
It is so important to consult a professional before starting the Keto diet. Set yourself up for success by knowing your vitamin levels, seek out excellent electrolyte products that are low in sugar and consume low glycemic vegetables. Also very important is knowing what foods to consume to get the most out of the diet.
Stay away from prepackaged foods until you know how to read labels. Many clients come to me after not achieving success with the Ketogenic diet. In most cases, they are consuming hidden complex carbohydrates and chemicals that take them out of ketosis. Secondly, they are missing vital vitamins and amino acids and fiber that the body needs to function properly. These are often the reasons why some do not have success.
When starting out, I use a simple formula, 35% fiber, 40% healthy fats, 20% protein, and 5% carbs. This is my formula, this is what works for me. Some clients dependent on their goals and current health may need to consume more fiber in the form of vegetables.
Plant fiber is so vital. It contains most if not all the nutrients your body needs. Fiber has potassium and our bodies need lots of fiber on a daily bases. Fiber can speed up your metabolism, keep you feeling full throughout the day, and balance out your hormones. It is also important to stay away from starchy vegetables and certain vegetable oils.
Every time we eat the body has an insulin response. If you consume a food that has a negative response you are kicked out of ketosis. Net carbs are grams of total carbs. For example, an avocado has total carbs of 12g which is very high for the keto diet. Those 12g carbs have 10g of dietary fiber so subtract 10 from 12 and that avocado has 2g net carbs along with very important vitamins and minerals and is high in fat (healthy fat) which makes avocado a perfect keto food.