Ever wanted to eat bacon to lose weight? Or maybe eat steaks and burgers while still looking and feeling your best? This is precisely what the low carbohydrate diet or known as ketogenic diet can offer you.
But what exactly is the keto diet and how can you use it to get in the best shape of your life while still enjoying your favourite foods? Let’s start at the beginning as to why the ketogenic diet was made in the first place.
History of the Ketogenic Diet
The term “ketogenic diet” was originally coined by United States physician Russell Wilder. The keto diet was being used by Wilder to mimic the beneficial effects that fasting was found to have on epilepsy. Wilder believed that the keto diet would be a much more sustainable way to maintain the benefits of fasting on epilepsy as the patients would be able to eat. After trying this protocol with some patients, he observed that those following his protocol appeared to have less frequent and intense seizures.
It was about the same time that Dr. Mynie Gustav Peterman proposed the calculations to be used for the ketogenic diet and in fact, these are the same calculations that are traditionally used today. The calculations proposed were 1 gram of protein per kilogram of body weight in children, 10 to 15 grams of carbohydrates per day, and the rest of the caloric requirements coming from fat.
These requirements were given for children as they were the ones being studied at the time but this principle still holds up today and holds up even for adults. The diet even started being branched out and used for other disease conditions such as type 2 diabetes mellitus and as a treatment alongside other conventional protocols for cancer.
What are keto or low carb diets today?
The ketogenic diet (or keto diet, for short) can be called by several names, "very low carbohydrate diet" or simply the "low carb diet," sometimes even a fusion of low carbohydrate and high fat consumption. This might be an adaptation from the popular weight loss diet the Atkins Diet, both observes a high in fat but the Keto diets has a more moderate protein intake compared to the Atkins Diet.
This low carb, high fat diet has gained traction as a way to lose weight while still getting to enjoy the foods a person typically enjoys. Aside from beneficial weight loss, there are also other potential health benefits especially in people with Diabetes to help them lower blood sugar levels, weight reduction in obese individuals and individuals with heart disease.
Depending on the specific type of ketogenic diet you are following, the ranges for your regular intake of macronutrients can be anywhere from 55-80% of total calories from fat, 5-10% of total calories from carbohydrates and 10-35% of total calories from protein. A very low carb diet includes only 5% of the total calories from carbohydrates.
Questions on Ketogenic diets
How does the keto diet work?
Carbohydrates are consumed and our body breaks it down to eventually yield glucose, which helps fuel our necessary bodily functions and everyday activities. The keto diet on the other hand allows our body to shift the primary fuel source from carbohydrates to fat.
When our body has very low amounts of carbohydrates to work with, our body shifts to breaking down fat into fatty acids which are then turned into ketone bodies. This process of using fat for energy is what we call ketosis, these ketone bodies are produced by this process then the ketone bodies serve as primary fuel used by our body to carry on its vital functions and provide energy for everyday tasks.
Achieving the state of nutritional ketosis can be affected by factors namely carbohydrate intake, body mass index, body fat percentage and the source of fat included in the diet.
Is the ketogenic diet healthy?
This diet was known to be used in managing epilepsy in children, it has given impactful benefits to individuals to help manage their conditions with Diabetes, other neurological conditions Parkinson's disease, Alzheimer’s disease, some cancers, and Polycystic ovary syndrome.
Like many things, however, the devil is in the details. Each person will respond to following a ketogenic diet differently and as such it is recommended to monitor your body’s response to the diet as you go along through regular blood tests and just check how you feel overall.
Keto / Carb Cycling
Keto cycling, also called carb cycling, the cyclical ketogenic diet, or keto cycling involves strategic periods of eating carbs. Unlike the standard keto diet, which involves only strict carbohydrate restriction, the keto cycling modifications between periods of strict keto and controlled carbohydrate intake.
Benefits of carb cycling in a keto diet
The keto cycle offers these potential benefits to keto dieters similar to the standard keto diet but in a more sustainable phase compared to the typical keto diet
Enhanced Athletic Performance can be achieved by strategically providing glucose during workout days as there will be enough energy to be utilised in performing intense workouts.
What are the possible risks of a Ketogenic Diet?
Concerns such as nutrient deficiencies, kidney stones, and potential adverse effects on heart health have been raised. One doing the ketogenic diet may also face consuming too much protein especially as they may find themselves in a restrictive diet.
If eating high fat foods concerns you, try swapping out saturated fat or bad fats to sources with mono- or polyunsaturated fat sources such as avocados, nuts, avocado oil, olive oil and fish.
What can I eat on low carbohydrate diets?
While this can be a topic in and of itself, here is a brief outline as to what foods you can eat on a ketogenic diet.
- Foods to eat: red meat, poultry, fish, shellfish, fats and oils or dietary fat (like butter, ghee, olive oil), occasionally processed meats (e.g. bacon, sausage), eggs, non-starchy vegetables like leafy greens, nuts and seeds.
- Foods to avoid: carbohydrate sources (like bread, rice, noodles, potatoes, wheat products and corn), starchy vegetables (like sweet potato and squash), sodas, and alcoholic beverages
Conclusion
Being knowledgeable on the basics of the keto diet and how it works can be beneficial if you want to use it as an effective tool to aid in weight loss and even help treat some lifestyle disease conditions like type 2 diabetes mellitus, increased blood pressure levels, cardiovascular disease, and insulin resistance. The keto diet can be for those young or old. In fact, The keto diet has potentially significant benefits for seniors such as weight loss, weight management, and improved blood sugar levels.
Sustainability in following a ketogenic diet remains key to long-term success. Choosing and including a diverse range of nutrient-dense foods from different food groups, practising moderation, and listening to one's body are essential elements in cultivating a sustainable dietary approach.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Written By Author
Joyceren Miyah Genobaña, Expert Dietician & Nutritionist
Reference List And Sources
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