What is Ketogenic Diet? A beginners guide to the Ketogenic Diet

WHAT IS THE KETOGENIC DIET?

The Ketogenic Diet (also called Keto Diet) is a low-carbohydrate, moderate-protein, high-fat diet that forces the body into a state of ketosis. Ketosis is a metabolic process, where the body uses stored fat for energy when it does not have enough glucose. As a result of this process, the body produces Ketones, which in turn is used for fuel.

Note – Know the difference

Ketosis is different from Ketoacidosis. IT is NOT Ketoacidosis.

Ketosis an insulin-regulated process in which ketones are produced when carbohydrate intake is reduced or when a person fasts.

Ketoacidosis is caused by lack of insulin in the body. It is also called diabetic ketoacidosis. Usually, it occurs in Type 1 diabetic patients. It is a life-threatening condition resulting from dangerously high levels of ketones and blood sugar. This can make blood too acidic and affect the functioning of internal organs like the liver and kidneys.

WHAT DOES LOW-CARBOHYDRATE, MODERATE-PROTEIN, HIGH-FAT MEAN?

Low-carbohydrate: Body does not need carbohydrate but we do need the fiber and nutrients that come from vegetables. Leafy vegetables do not have much carbohydrate but are rich in vitamins, minerals, and fiber. For maintaining a good blood glucose level, carbohydrate consumption should be less than 20 grams and should come mainly from vegetables.

Moderate-protein: Body needs protein for muscle mass but anything extra will be converted to sugar. If the protein level is high, it will prevent the body from going into Ketosis. 

High-fat: Healthy fat keeps you feeling full. Adding fat all the foods will help to achieve the required amount of fat per day. Including fatty cuts of meat, seafood, egg, and bacon will provide you the majority of the fat you need.

HOW DOES THE KETOGENIC DIET WORK?

When we eat a high carbohydrate diet, the liver converts carbohydrate to glucose and uses it for energy. On the Ketogenic Diet, however, our body works in a different way because there are not many carbohydrates available. In this process called Ketosis, the liver uses the fatty acid in our body and converts to Ketones which in turn is used as an energy source.

The Ketogenic Diet is very effective in controlling diabetes and for weight loss. It has also been used for the treatment of epilepsy and overall health improves on this diet.  Once the body is “keto-adopted”, even exercise is not necessary.

WHAT ARE THE BENEFITS OF THE KETOGENIC DIET?

The ketogenic diet has many benefits. It can promote healthy aging and can prevent age-related diseases. For people with diabetes, it can lead to improved blood sugar levels and lower medication requirements. You can read my story. 

The 10 main benefits of the Ketogenic are listed below. These will be covered in a separate post.

1. Stable blood sugar
2. Satiety
3. Weight loss
4. More energy
5. Mental clarity
6. Improved sleep
7. Normalized blood pressure
8. Lower triglycerides
9. Higher HDL
10. Better mood

 HOW TO START THE KETOGENIC DIET?

Starting the Ketogenic diet is not very hard. The hardest part is making the decision to start then sticking to it. Say “NO” to all forms of sugar, grains and starchy foods. Keep it very simple, do not get tempted to try all the recipes online. Read more in this post how to start the ketogenic diet. You can download a free 7-day meal plan here.  

Here are the 6 steps to start Keto. These will also be the focus of a separate upcoming post.

1. Make a decision to start
2. Calculate the ideal body weight
3. Calculate macros
4. Shop for the recommended food items
5. Cut all carbs and sugars
6. Eat meat, fat, and greens

WHAT ARE THE SIDE EFFECTS OF THE KETOGENIC DIET?

In the first or second week of starting, people who eat the Ketogenic diet usually experience fatigue and some discomfort, but this is only temporary. This is called “Keto-Flu”. Any major dietary or lifestyle change will mess up our system. This is when most people quit. Nothing to be alarmed here, the body is just adjusting to the new way of eating. It is important to drink bone broth as well as water with added salt. Since we are not consuming any processed food, our body needs more salt. Below is a list of side effects that may occur temporarily when you first begin the diet.

• A headache
• Faster heart rate
• Poor Sleep
• Nausea
• Fatigue

Want to learn how to reverse diabetes or lose weight and keep it off?

Email me jrg@centsibleketo.com or download one of the 2 week meal plans from courses.centsibleketo.com