What is the ketogenic diet?
First the boring stuff. I’ll keep this brief.
This diet, I like to call it a lifestyle, is a low carb, high fat, moderate protein diet.
It was created in 1921 by Dr. Russell Wilder at the MAYO Clinic. It was originally used to help treat epilepsy in children with severe cases that did not respond well to medication.
It fell out of favor as newer medications were created to treat epilepsy.
In the 90’s, It made a resurgence due to its benefits with epilepsy, diabetes, and other neurological conditions.
It is now primarily used as a weight loss strategy because it helps with fat loss and blood sugar control.
I have personally found it has helped remove the brain fog I used to have and some of my memory issues.
It’s designed to help switch the body from running off glucose to running off fat. What we are trying to do is get the body into the metabolic state known as ketosis.
What is ketosis?
Ketosis is a state where your body converts fat cells into ketones, which the body will use to fuel our brain and muscles instead of glucose.
To get into ketosis we need to consume fewer carbs so your body doesn’t have enough glucose for energy. This triggers ketosis in the body and your off to the races.
What Does a Ketogenic Lifestyle Look Like?
If you want to join the keto club and be a cool guy like the rest of us, you need to change up your macronutrients to something that looks a lot more like this:
- Carbohydrates: You will want to restrict the amount of carbs you intake. You need it to be typically between 5 – 10% of your daily intake. I recommend starting around 20 grams per day and see how things go. This forces the body to find alternate energy sources.
- Fats: To make up for the reduced carbs we will eat foods higher in fat. This will make up about 70-75% of our daily calories. We can uses a bunch of different sources of food for fats, ranging from avocados, oils, butter, fatty meats and nuts.
- Protein: We need to keep our protein intake to about 20-25% of our daily calorie intake. This helps to stop muscle loss while supporting our overall body function.
What is ketosis?
When you take in a low amount of carbs, your body doesn’t have enough glucose for energy.
To make up for this loss of potential energy your body turns to fats and converts them to molecules known as ketones. These are now what your body uses to provide the needed energy for you.
Mainly your brain and muscles. Being in ketosis has shown to promote fat loss and to help improve certain health conditions.
What Are the Benefits of the Ketogenic Diet?
There are many benefits to living a keto lifestyle. Here are a few of the most impressive in my opinion.
- Weight Loss: When the body is in Ketosis it increases the body’s ability to burn fat and due to eating more high fat foods it keeps you feeling fuller longer, which can lead to significant weight loss.
- Improved Blood Sugar and Insulin Levels: This lifestyle is often recommended for those with type 2 diabetes or pre-diabetes due to it’s ability to stabilize blood sugar levels and improve your insulin sensitivity.
- Increased Energy and Mental Clarity: Many of those on the keto diet, me included, feel more focused and have more energy when our bodies have adapted to using ketones for fuel.
What Foods Can I Eat?
- Meats: Beef, pork, lamb, chicken, turkey, etc.
- Fish and Seafood: Salmon, tuna, mackerel, and shellfish.
- Fats and Oils: Olive oil, butter, avocado oil, coconut oil.
- Low-Carb Vegetables: Leafy greens, broccoli, zucchini, cauliflower, bell peppers.
- Dairy: Cheese, heavy cream, butter.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds.
- Beverages: Water, black coffee, and tea without sugar.
What Foods Should I Stay Away From?
- Sugary Foods: Candy, cakes, soft drinks.
- Grains and Starches: Bread, rice, pasta, and cereals.
- Fruit: Most fruits are high in carbs, except small portions of berries.
- Beans and Legumes: Lentils, chickpeas, peas.
- Alcohol: Many alcoholic drinks are high in carbs (Hard alcohol may be okay, Check the ingredients first though).
Are There Any Risks?
- Keto Flu: Some people experience flu-like symptoms, this is a phenomenon known as keto flu. This includes fatigue, headaches and irritability. These pass pretty quickly though in my experience.
- Nutrient Deficiencies: Since the keto diet removes certain types of foods you will need to make sure you get enough vitamins and minerals through other sources including low-carb vegetables and vitamins/supplements.
- Sustainability: Some people do find this lifestyle difficult to maintain in the long term. Let’s face it, it is a fairly restrictive diet and there aren’t a ton of great alternatives for food you used to eat like breads and desserts. It is not for everyone. Make sure to consult a healthcare professional before starting, especially if you suffer from certain medical conditions.
The keto diet is a powerful weapon you can use in the battle for transforming you health, boosting your energy and shedding stubborn pounds.
It’s not just some trendy fad diet.
If you decide to give it a try and follow the guidelines listed above, you’ll be on your way to achieving your health and weight loss goals.
Remember this is a lifestyle change. Stick with it and follow the right strategies and you can enjoy long term success.
Ready to give it a shot?
Let’s make this the healthiest year yet.
