Author: Rick
There has been a lot of hype about the Ketogenic diet, also known as the Keto diet. Some say it’s the best thing since apple pie while others say it is dangerous. Which is it? I am by no means an expert on anything nor do I claim to be, so here is some information that you can read through and decide for yourself if it is good for you……..or not!
According to the Merriam Dictionary, the keto diet (KD) is: a diet that supplies large amounts of fats, moderate amounts of proteins, and minimal amounts of carbohydrates and that is undertaken for weight loss or to control seizures in treatment-resistant epilepsy. It was first used in 1920 (maybe even as early as 1911) as a medical treatment for the above-mentioned conditions. Ketogenic diets may also have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
The terminology “Ketogenic” is a term for a low-carb diet (like the Atkins diet). The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread. So basically, it involves reducing your carbohydrate intake and replacing it with fat. By reducing your carbs this way, it puts your body into a metabolic state called ketosis. Ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy. Instead, it burns fat incredibly efficiently and makes things called ketones.
Ketones are something that everyone has. They are chemicals made in your liver. You produce them when you don’t have enough of the hormone known as insulin in your body to turn sugar (or “glucose”) into energy. Therefore you need another source, so your body uses fat instead. Your liver turns this fat into ketones, a type of acid, and sends them into your bloodstream. Your muscles and other tissues can then use them for fuel.
What a lot of people don’t know is that there are several versions of the Keto diet (KD), and you will hear many different names for these diets, such as Mediterranean, Lazy, Dirty, Plant, etc. They all fall into one of these 4 categories:
- Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
Interestingly enough, only the Standard (SKD) and High protein diets have been studied rather extensively. The other 2 diets, Cyclical (CKD) and the Targeted ketogenic diets (TKD) are what you would consider as more advanced methods and are primarily used by bodybuilders or athletes.
Just like most other diets, the KD suggests that you follow a strict regimen that involves eating more of certain foods (Keto-Friendly Foods) while eliminating others (the not-so-friendly Foods). Should you choose to give the KD a try, here’s a quick breakdown of which foods you should and shouldn’t eat:
- Eggs
- High-fat dairy, including heavy cream and cheese
- Fish and seafood
- Meat
- Natural fats, like butter and olive oil
- Nuts, including macadamias and pecans
- Veggies grown aboveground, including bell peppers, eggplants, asparagus, and cauliflower
- Berries in moderation
- Leafy greens in small amounts
- Alcohol
- Candy
- Fruit
- Starchy vegetables, like squash and sweet potatoes
- Refined carbs, including pasta, bread, rice, and baked goods
- Soda or juice
WAIT!!! WHAT????? No Fruit!? Limited Veggies! Sounds awfully like a kid’s diet to me. In my opinion, it’s these 2 taboo’s on the list that makes people question just how healthy this diet really is, especially in today’s times, where plant-based diets are accepted as being a healthier, cleaner, and more sustainable choice. The answer is that KD doesn’t do well with nutrient-dense foods, like fruit, veggies, and whole grains.
We already know that the KD actually originated as a means to treat neurological disorders such as epilepsy. However, now research has also shown that the KD can have benefits for a wide variety of different health conditions such as:
- Heart disease- The KD can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar .
- Cancer– The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth.
- Alzheimer’s disease– KD may help reduce symptoms of Alzheimer’s disease and slow its progression
- Epilepsy– Research has shown that the KD can cause significant reductions in seizures in epileptic children
- Parkinson’s disease– Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease.
- Polycystic ovary syndrome– KD can help reduce insulin levels, which may play a key role in polycystic ovary syndrome
- Brain injuries– Some research suggests that the diet could improve outcomes of traumatic brain injuries
With every diet, there is a list of concerns or risk factors that come with it and the KD is no exception. An important factor to consider here is that the KD, depending on which one you choose to do, can be very restrictive in nature and because of that it may not work for everyone. Causing some to fall into a cycle of making poor and unhealthy food choices because they don’t know what else to eat. And by doing that you may actually place more stress on your heart and overall health than you think. That’s why like with any diet that you do your research for your body type or consult an expert about your choices first before you decide to dive headlong into it.
It is recommended by the National Institutes Of Health (NIH) that eating a KD is not recommended for those with the following issues:
- Pancreatic disease.
- Liver conditions.
- Thyroid problems.
- Disorders of fat metabolism.
- Eating disorders or a history of eating disorders.
- Gallbladder disease or those who have had their gallbladders removed.
The NIH also warns that those suffering from diabetes, taking insulin or oral hypoglycemic medication may suffer from severe hypoglycemia if they don’t get their medications adjusted prior to starting the KD.
Staying on the KD long-term can have an adverse effect on your health, including, but not limited to an increased risk of the following health issues:
- kidney stones
- excess protein in the blood
- mineral and vitamin deficiencies
- a build up of fat in the liver
The KD can cause other side effects that many people call the Keto Flu. These adverse effects may include:
- constipation
- fatigue
- low blood sugar
- nausea
- vomiting
- headaches
- a low tolerance for exercise
These symptoms are especially common at the beginning of the diet (usually within the first 7 days) as the body adjusts to its new energy source.
Bottom line. Educate yourself! Do your research for only you know your body and its needs if you listen to the clues and what it is trying to tell you. If you’re unsure, have doubts or questions consult with a professional prior to doing any diet, especially if you belong to the risk factor group.
I hope that you found this information useful and it helps to clear up some of the questions concerning the Ketogenic Diet. Below are some books that will further help in your journey of discovery. Thanks for stopping by.
This is the Origin-Story of the Ketogenic Diet – authored by Dr. Dominic D’Agostino and Travis Christofferson – for everybody who is interested in how this way of eating came about and how it was used in the treatment of epilepsy in the early 20th century – and then, forgotten
50% of the royalties will be donated to Dr. Thomas Seyfrieds Cancer Research, so give this to yourself, your friends, and anybody who is into living a happy and healthy life! More information on our donations: KetoforCancer.net
Dr. Atkins' Diet Revolution
10.99 USD
Inside you’ll discover:
• Why the Atkins Diet Revolution is not just another fad diet, but the way we were biologically meant to eat
• The alarming truth about carbohydrates: how they are responsible for some of our most deadly modern diseases
• How the Atkins diet differs significantly from other low-carbohydrate diets
• Why you can expect a drop in cholesterol and blood pressure levels even while eating a diet high in fat
• How to achieve your weight loss goal and develop a personalized maintenance plan
• Plus sample meals, mouthwatering recipes, answers to the most commonly asked questions, weight charts, and much more!
The New Mediterranean Diet Cookbook is your guidebook to the ultimate superdiet, an evidence-based keto diet that emphasizes a diversity of fish, healthy fats, and a rainbow of colorful vegetables–with 100 delicious recipes for everything from snacks to dinner.
The Mediterranean diet has long been touted as one of the world’s healthiest diets, renowned for its protective effects against heart disease, cancer, and other chronic illnesses. However, its heavy inclusion of grains and carbohydrates can contribute to obesity and is a drawback for many. Also shown to have many health benefits, the ketogenic diet stimulates the fat-burning and longevity-promoting state of ketosis by limiting carbs and emphasizing high-fat foods. While the keto diet is about the proportion of macronutrients (fats, protein, carbohydrates) in the food you eat, the Mediterranean diet is about specific food types: seafood, olive oil, colorful vegetables, and other anti-inflammatory foods.
The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle
The simple, easy, and friendly way to start the ketogenic diet and lifestyle-Starting a ketogenic diet can feel overwhelming, but this all-in-one resource makes it surprisingly simple. Find exactly what you need to dive into the keto diet and stick to it, with delicious recipes, complete meal plans, detailed shopping lists, and plenty of tips and words of support to help you reap the rewards of your healthier lifestyle.
The Complete Ketogenic Diet for Beginners includes:
- The big picture―Find an overview explaining the fundamentals of the ketogenic diet and handy charts illustrating nutritional information to help you master keto in no time.
- 75 Easy recipes―From Bacon-Artichoke Omelets to Pesto Zucchini Noodles, most of these easy-to-follow recipes can be prepared in 30 minutes or less.
- 14-Day meal plan-A step-by-step meal plan takes the guesswork out of what to eat for the first few weeks and helps you feel (and see) results right away.
Get started on your journey to feeling healthier with a complete ketogenic cookbook and diet guide that helps you stay on track.
In the last couple of years, more and more attention has been focused on the “keto diet” eating foods high in fat, moderate in proteins, and low in carbohydrates. A quick Google search reveals a broad array of opinions on the topic: from keto purists-“the Keto Police,” as some call
them-who disdain even the whiff of carbohydrate in the vicinity, to those who scoff entirely at the ketogenic concept, characterizing it as a recipe for muscle loss and other ills. In this accessible, easy-to-read, easy-to-use guide, John Hutmacher-“The Keto Coach”-lays out a common-sense, science-based approach for using a ketogenic diet to promote healthy
weight loss, better nutrition, and dietary, rather than medicinal, relief from a host of common complaints and illnesses. Offering practical suggestions (for women on vacation: “eat whatever you want and rest; the reduction in the stress hormone cortisol could even help you come back thinner”), field-tested, research-based advice (“One of the most common myths is that you can’t build muscle on ketosis; once again, science proves differently”), and kitchen-proven recipes
These are just a few selections from our inventory. Feel free to check out other books in our store. Can’t find what you’re looking for, no problem, drop me a line and let me know and I can see if I have it.