What is the “Keto” Diet and Is It Right For Me?
Hello Fit Fam!!!
I get asked by clients, members and even non members, all the time about, “what diet do you recommend, what should I eat to see x, y and z results?” Fam, I say this everytime, I wish I had a clear cut answer for you. I don’t. What you have to do is try new things, learn how your body responds to food and exercise and make the best decisions for you. Not anyone else; because it doesn’t matter what everyone else is doing, it only matters what you’re doing. This week however I would like to shed some light on what has to be the newest buzz word in the fitness industry… The Keto Diet. I will go over with you what it is, and the claimed benefits of it and how you too might be able to see results from adapting to this lifestyle.
The Ketogenic Diet was first introduced in 1921 as a treatment for epilepsy; discovered by Dr. Russel Wilder, MD of the Mayo Clinic. At the same time a German biochemist and Nobel laureate Otto Warburg, published a study showing that cancer cells, unlike normal cells, use GLUCOSE for energy. (Guys I don't know if you truly understand how groundbreaking this news is. Like BOOM) The term “Ketosis,” itself refers to a byproduct of the breakdown of fat into then usable energy, which is then called ketone bodies. When we eat something that has carbohydrates in them, our bodies will produce glucose and insulin. Glucose is the easiest molecule for our body to convert and use as energy and will be chosen over any other energy source. Insulin then is produced to process the glucose in the bloodstream by taking it around the body. The standard American diet these days is heavily reliant upon carbs and processed foods, and because of this, glucose is being used as the primary energy source, and our fats are not needed and therefore stored. The Keto Diet however, is well known for being a low carb diet, where the body produces ketones in the liver to be used as the primary energy source instead. Thus ketones allow our bodies to become the fat burning machines that will allow us to achieve our goals.
The Keto Diet is based upon a methodology of High Fat, Moderate Protein and Very Low Carbs. For example, a typical persons macronutrients for the day might look similar to… 70% of their calorie consumption would come from Fat, 25% of their calorie consumption would come from Protein, and then 5% of their calorie consumption would come from Carbohydrates. Now the exact ratio of recommended macros will differ depending upon each persons specific goals and current state of health. At this point you’re probably wondering how is the Keto Diet any different than any other low carb fad diet, right? Well something that makes the Keto Diet different from other low carb diets is that it does not “protein-load.” According to Dr. Axe, protein is not as big a part of the diet as fat is. His reason being; is that in small amounts, the body can change protein to glucose. Which means if you eat too much protein especially in the beginning stages of The Keto Diet, it can slow down your body’s transition into ketosis.
The Keto Diet has many claimed health benefits. One of the main health benefits of the keto diet is weight loss. When you are in ketosis, your insulin levels drop or remain stable making it easier for your body to then burn fat as a fuel source as opposed to burning carbs which is less efficient in running the body properly. Scientifically, the Keto Diet has shown better results compared to low-fat and high carb diets. The Keto diet as I mentioned helps keep your blood sugar levels stable. Studies have shown that the Keto Diet is an efficient way to manage and prevent diabetes when compared to a low-calorie diet plan. And many people claim a clearer mental status. Ketones are a great source of fuel for the brain. When you increase the consumption of fatty acids in your diet one can see improved brain function. If weight loss wasn't reason enough, why not go Keto to experience greater focus and brain function.
Ok now that you know some of the amazing reasons why a lot of people have become interested in this lifestyle, now I bet you’re wondering and asking yourself… well what do I eat on a Ketogenic diet? I am so glad you asked. Here is a quick and dirty list of the do and do not eats of the Ketogenic diet.
Do Not Eat:
Grains: Wheat, Corn, Rice, Cereal, etc.
Sugar: Honey, Agave, Maple Syrup, etc.
Fruit: Apples, Bananas, Oranges, etc
Tubers: Potatoes, Yams, etc.
Do Eat:
Meat: Fish, Beef, Lamb, Poultry, Eggs, etc.
Leafy Greens: Spinach and Kale, etc.
Above Ground Veggies: Broccoli, Cauliflower, etc.
High Fat Dairy: Hard Cheeses, High Fat Cream, Butter, etc.
Nuts and Seeds: Macadamias, Walnuts, Sunflower Seeds, etc
Avocado and Berries: Raspberries, Blackberries and other low G.I. berries
Sweeteners: Stevia, Monk Fruit
Other Fats: Coconut Oil, Saturated Fats, and High Fat Salad Dressings
Alright, so now we have been eating the right foods, we are making sure we are getting enough fats in our diet throughout the day…. But how do we know that our bodies have now produced enough ketones and our body is working as a lean mean fat burning machine? There are many ways in which we can know that we are in fact in a state of “Ketosis.” We can measure ketones in our urine by using ketone urine strips. As well as we can measure our ketones by our blood, using test strips. Sometimes thought these aren't the best ways to measure. Pee can sometimes either show a false positive or negative reaction. Not an efficient or reliable source. Then there’s testing your ketones in your blood, the meters and strips can become expensive and who honestly wants to prick themselves in the finger all the time? There are some other signs and symptoms that we can look for in order for us to know we are in fact in a state of ketosis. One sign and symptom is the increased need to urinate. This is due to the fact that ketosis is a natural diuretic. The increased need to urinate can also lead to dry mouth and increase ones thirst. To combat dry mouth, make sure you are drinking plenty of water and are replacing electrolytes in the body. Bad breath is another sign that we might be in ketosis. Acetone is a ketone body that particularly excretes in our breath. It can smell sharp like ripe fruit, and or similar to nail polish remover. And last but not least, a final sign and symptom that your body is in fact in a state of ketosis could be you experience a lower hunger level and a clear mental state.
Now just to forewarn you, there are some common side effects of The Keto Diet that I want to make sure you’re aware of before you venture off on this journey. One thing I’ve heard people mention when starting keto is what they call, the “Keto Flu.” This is a common experience for those who are new to the lifestyle and may experience fatigue, headaches, nausea, and cramps. This is due to the fact that Keto is a diuretic, which then makes the body dehydrated. That is why it is so important to stay hydrated properly. The other reason some might experience this flu, is because the body is transitioning from being a carb burner to a more efficient fat burner.
Some other common side effects of the keto diet are as follows:
Cramps
Constipation
Heart palpitations
Reduced physical performance
Indigestion
Hair loss
Increase in HDL
Gallstones