The Ketogenic Diet has become popular over the last few years and so many people have been getting amazing results.
However, this way of eating has existed since 500 BC.
It acquired it names in 1921 as a treatment of Epilepsy. It was at this time that a gentleman by the name of Rollin Woodyatt found that 3 x Water Soluble Compounds Acetone, E-Hydroxyapatite and Acetoacetate made up what is known as Ketone Bodies. He found that these were produced by the liver because of starvation and a fat rich low carb diet.
Over the last 15 years its use as the Ketogenic Diet has really become explosive and has been used successfully to cure people with Epilepsy and other health ailments.
The Principles of the Keto Diet is that our body burns fat for energy instead of carbohydrates. This in turn gives us sustained energy levels which works really well alongside Intermittent Fasting.
The Macro Nutrient make up is approximately
5 to 10% Carbohydrates
20 to 30% Protein
60 to 75% Fats
This is very dependent on the individual and the following factors
Beginner to Keto Diet
Active or Sedentary Lifestyle
Over time the body will learn to adapt and find its ideal weight. It is at this time that we must be mindful that too many calories will increase weight. On the flip side too, few calories will put our body into starvation mode and we will lose muscle.
Benefits Of The Ketogenic Diet
There are so many benefits to the Ketogenic Diet which makes this a great eating plan to adapt to for the following reasons.
An effective way for the body to lose weight and rid our belly fat which is used for energy.
When you start using fat for fuel this is cleaner and healthier for our body. We release fewer Reactive Oxygen Species (ROS) and secondary FREE Radicals. This decreases our risk of chronic inflammation throughout the body.
Increased Muscle Mass
Jeff Valek PHD found that ketones have the same branched amino acid structure for building muscle mass.
Constant hunger increases the likelihood of people consuming more calories than they can burn and therefore putting weight on. A low Carb diet significantly reduces hunger which stops snacking and overeating.
Carbohydrates break down to sugars and increase our blood sugar levels. Spikes in Insulin Levels over time lead to Type 2 Diabetes.
There has been a lot of studies with Diabetes where an effective cure has been low carbohydrate diets which has reduced medications taken by patients. It has also been shown to reverse blood sugar levels.
Improved Insulin Levels
High Insulin can develop into Diabetes, Stroke, PCOS, High Blood Pressure, Fatty Liver, Cardiovascular Issues, Alzheimer’s, Aneurysms and much more.
Keto Diets improved Blood Sugar Levels, Reduces Cravings, Increases Will Power and gives Constant Energy.
Reduced Cancer Risk
Burn Fat For Fuel – Clean and Healthy
Lowers Cholesterol and Triglycerides
Improvements with Dementia, Alzheimer’s, Parkinson’s, Cognitive Disorders
Less Epilepsy in Children
Increased Weight Loss Faster – Rid Belly Fat
Improves Mood and Emotional State (sugar highs and lows increase irritability and grouchiness with High Carb Diets)
Reset impaired or sick metabolism with a reduced need to snack
Help people with IBS and Digestive Problems.
There are so many reasons to go onto a Low Carb Ketogenic Diet and you can see from all these health benefits the reason why this eating lifestyle has become so popular.
Ketogenic Diets will cause sustained ketone production due to low intake of carbohydrates.
Keto Food You Can Eat
Non-Starchy Vegetables; kale, broccoli, cauliflower
Red Meat (Grass Fed)
White Meat (Grass Fed)
Plain Greek Yoghurt
Nuts & Seeds
Butter & Cream
Unsweetened Coffee & Tea
Dark Chocolate & Cocoa Powder
Foods Not On A Keto Diet
Fruit (Other than berries)
What is Ketosis?
Ketosis is where the Body Is Starved Of Carbs
It is where our primary fuel is from Fat which is much slower burning which gives us sustainable energy throughout the day.
Our brain can use ketones to survive but will also use carbs and protein (a process known as (gluconeogenesis).
Why Do We Need Fat?
Our bodies make Cholesterol naturally and we need 2000 mg to look after our Brain, Cells and Cell Walls. Helps with Hormones, Vitamin D production and Bile in the Liver.
Fats are vital for our health. They help with the development and growth for our Nerves, Brain, Skin Tissue, Joints, and cells.
Fats are also necessary for the transportation of vitamins A, D, E and K
What Is Insulin?
Insulin is a hormone which is produced by the pancreas. It is necessary to regulate our blood sugar levels.
The average person eats approximately 145 lbs of sugar per year from Carbohydrates, Processed Foods, Sugary Foods, and Drinks. This is so detrimental to our health. More than 2 teaspoons of sugar per day is toxic to our body.
Many people believe that the Keto Diet is bad for us due to the fat content. It is important to remember that people eating this way must ensure that the food they eat are natural which means you cannot eat processed food. Therefore, this gives you a balanced and nutritious way of eating.
The most important part of a keto diet is that you spend your time in a state of ketosis which is where the weight loss happens and all the other health benefits.
You will always know that you are in a state of ketosis when you are losing weight, feel increased in energy, loss of appetite, fruity smelling breath and alternative diarrhoea or constipation.
There are so many diets on the market and sometimes it becomes so confusing to really know what the best for our body is.
I think it is important to understand firstly why you want to go onto a particular diet plan and to do your research to work out if that is going to be right for you.
I personally believe in the Ketogenic Diet and I use it combined with a Paleo Diet and Intermittent Fasting and I get incredible results. I have researched the science and effectiveness of what I recommend as a Health Coach.
If you want to have any further information, then please leave your comments and questions below.