Ketogenic Diet 101

 What is a Ketogenic Diet?

As explained by Dr. Andreas Eenfeldt, a Swedish doctor specializing in family medicine, “A keto or ketogenic diet is a very low-carb diet which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health, and performance…” (Diet Doctor, n.d.).

Ketones are small molecules produced in the liver and used as fuel throughout the body.

“On a ketogenic diet,” Dr. Eenfeldt writes, “your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy” (Diet Doctor, n.d.).

Next, we will look in greater detail at the benefits of eating a keto diet.

Losing the Keto Way Losing:

The number one reason why people choose a ketogenic diet is to lose weight, and by limiting carbohydrates and sugars, the body burns fat faster.

According to the Obesity Medicine Association, what makes the ketogenic diet a successful option for losing weight is that when the body uses fat for fuel instead of carbohydrates, it puts the body into a state of ketosis that allows the body to break down fat into ketones, and it is that energy consumption shift that produces weight loss (Obesity Medicine Association, 2018).

Check out this video from Megyn Kelly TODAY that tells the story of Suzanne Ryan who lost 120 pounds on the Ketogenic Diet: https://www.youtube.com/watch?v=6ArnYErCSps

Amazing story!

Curbing that Appetite

Another benefit of the diet is that a low-carb diet is more likely to curb hunger cravings that are often associated with dieting.

Dr. Robert Atkins, explains this best, “After a couple of days you will find you are in control of your appetite. That's because once your body's two-day supply of glycogen (stored glucose) diminishes and you make the switch to primarily burning fat, lipolysis suppresses your appetite” (Dr. Atkins New Diet Revolution, p. 139).

To best understand Lipolysis suppression, health writer Steven Christensen explains that, “When your energy needs increase, or your blood glucose level falls, the production of hormones that mobilize your energy stores begins to rise. These hormones -- such as glucagon and adrenaline -- stimulate lipolysis, which involves the breakdown of triglycerides stored in your fat tissue” (Steven Christensen, 2017).

Cutting back on those cravings is a definite plus when trying to lose those extra pounds. We will provide some tasty recipes that are great for getting you on your way to losing later in this class

Reducing Risks

In addition to weight loss, a ketogenic diet reduces the risk of Type 2 Diabetes and Heart Disease.

When we consume carbohydrates, the body produces higher levels of blood glucose, which in turn promotes higher insulin production. By eliminating carbohydrates from our diets, the body no longer stores glucose, preventing the body from producing too much insulin. Thus, the blood sugar levels are maintained at optimal health levels. This can help reverse insulin resistance (which is the contributing factor in diabetes!).

Despite the Ketogenic Diet being high fat, the diet has proven to reduce heart disease markers like high cholesterol and triglycerides while raising good cholesterol.

Okay, let’s jump right in and find out how we can start living the benefits of the Keto lifestyle.

What’s on the Menu...

Okay, so now that we understand what the ketogenic diet is, and we’ve gone over some of the benefits, let’s get into what foods make up the diet.

Per The Keto Summit online, Keto acceptable foods include:

Non-Starchy Vegetables, Berries, Meats, Organ Meats, Peas and green beans, Healthy Fats (e.g., ghee, coconut oil, olive oil, etc.) Limes and lemons, Nut butters and nut milks, Bone Broth, Gelatin, Vinegar, Shellfish and other seafood, Nuts and Seeds, Herbs and Spices, Fish

Avocado, Olives, Coffee, Tea, Coconut, Eggs, Stevia, Mustards

What to Ditch...

Now let’s take a look at what we will be removing from our diet:

All sugars (white sugar, fructose, corn syrup, honey, glucose, brown sugar, lactose, maple syrup, agave, coconut sugar).

All grains (wheat, white flour, quinoa, rye, couscous, rice, wheat flour, oats, barley, corn meal, corn, rice flour, millet, bran, buckwheat).

Most fruits (canned fruit, apples, oranges, pears, peaches, pomegranate, grapes, watermelon, cantaloupe, kiwi, dates, bananas, cherries, mangoes, apricot, papaya, figs).

All processed foods (sodas, juices, alcohol).

Here is a more exhaustive list so that you can start preparing your meals: https://ketosummit.com/ketogenic-diet-food-list#foods-to-avoid

I will pass along some recipes soon!

Top of the Morning!

There are a lot of options for breakfast, both savory and sweet, so whatever you are craving, there are plenty of healthy recipes for you.

Here are a few:

Crustless Mini Quiche: https://www.ditchthecarbs.com/crustless-mini-quiche/

Chard and Sausage Hash: https://ketodietapp.com/Blog/post/2015/09/07/rainbow-chard-and-sausage-hash

Maple Sausage Patties: https://alldayidreamaboutfood.com/low-carb-homemade-maple-sage-breakfast-sausages/

Healthy Lunch? Yes!

For a lot of us, lunch happens on the go or is eaten without too much thought. With our busy lives, planning and preparing healthy lunches is going to be a challenge, but it’s worth it to take the time to prep for your day to maintain your energy levels throughout the day.

Here are some ideas for you:

Lunch:

Crisp Salami and Cheese: https://www.sugarfreemom.com/recipes/baked-crisp-salami-cheese-carb-less-appetizer/

Mini Pepper Nachos: https://alldayidreamaboutfood.com/low-carb-mini-pepper-nachos/

Cauliflower Fritters: https://www.lowcarbmaven.com/basic-cauliflower-fritters/

The Dinner Dance

Dinner is a time to sit down with the family and discuss the events of the day over a delicious, nutritious meal. Planning and eating well is a great way to be present in the moment and to share something special with your family.

Meals to try for dinner include:

Sausage Fried Rice: https://peaceloveandlowcarb.com/chinese-sausage-fried-rice-low-carb/

Keto Lasagna: https://www.dietdoctor.com/recipes/keto-lasagna

Stuffed Manicotti: http://mariamindbodyhealth.com/stuffed-manicotti/

Best for Last!

And finally, rest assured, dessert is still on the table.

Thankfully, so many people have made the move to healthy eating resulting in countless healthy recipes out there that soothe that sweet tooth without all the added sugar.

Here are just some of the healthy options:

Mom’s Texas Brownies: https://beautyandthefoodie.com/moms-texas-brownies-grain-free/

No-Bake Cheesecake: https://www.ketoconnect.net/recipe/easy-no-bake-cheesecake/

Keto Chocolate Chip Cookies: https://ketodash.com/recipe/chewy-keto-chocolate-chip-cookies

Tame That Tummy Rumble

It’s essential when you are trying to change bad eating habits always to be prepared for those sneaky cravings. Without something at the ready for that mid-day or after exercise cravings, it is easy to fall off track for something packaged and quick.

Here are some great snacks to have on hand for those cravings:

Homemade Apple Chips: http://paleogrubs.com/baked-apple-chips-recipe

Vanilla Pumpkin Seed Clusters: http://wallflowerkitchen.com/vanilla-pumpkin-seed-clusters/

Soy Sauce Marinated Deviled Eggs: https://www.ruled.me/soy-sauce-marinated-deviled-eggs/

Spicy Sausage Cheese Dip: https://www.ruled.me/spicy-sausage-cheese-dip/

Debunking the Myths

As with any diet, there are always naysayers or just honest questions that arise. Let’s take a look at a few of the myths out there surrounding the ketogenic lifestyle.

Myth #1: The brain needs glucose to maintain healthy function. A ketogenic diet does not provide that.

The truth from KetoKrate, an online food subscription website:

“Most people are aware that the brain is powered by glucose. Very few are aware that it can also run on ketones and that ketones may actually burn more efficiently with less waste.

Once the body has become fully Keto adapted the brain gets up to 75% of its energy needs from ketones” (KetoKrate, 2015).

The remaining 25% glucose needed by the brain can be obtained by processing dietary proteins, carbohydrates are not necessary to this process.

Myth #2 : A ketogenic diet is not nutritionally sufficient for proper vitamin absorption resulting in serious vitamin deficiencies.

The truth, according to Ellen Davis, author of Kenetic Diet Resource, “In practice, you’ll probably consume more vitamins and minerals on a ketogenic diet than you did on a standard American diet (SAD), as long as you are eating whole foods (i.e., natural fats, meats, leafy green vegetables) and not packaged, low carb junk food” (Ketogenic Diet Resource, n.d.).

Myth #3: A ketogenic diet raises cholesterol which could increase the risk of Heart Disease.

Ellen Davis, the author of Kinetic Diet Resource, writes, “This, I think is the biggest myth associated with low carb, ketogenic diets. It's based on the lie that saturated fat and cholesterol cause arteriosclerosis and heart disease. There has never been any scientific study published or unpublished which links cholesterol and saturated fat to heart disease” (Ketogenic Diet Resource, n.d.).

Of course, the best fats come from things like nuts, nut butters, seeds, avocados, clean oils, salmon, and other lean meats, so focus your attention there for those fats.

Any Side Effects?

When making the switch from a Standard American Diet (SAD) to a low-carb diet (like the ketogenic diet), the body will need a little time to adjust to your new eating habits.

Because the SAD is higher in carbohydrates, the body will need to prepare itself to live on a ketogenic diet or a diet without carbohydrates.

The adjustment period is known as the Keto-flu, and it will typically last for a week or two.

Here are some of the symptoms you can expect: Fatigue, Sugar cravings, Dizziness,

Difficulty focusing (or Brain Fog), Nausea, Difficulty Getting To Sleep, Irritability, Stomach Irritability

Luckily, there are some things you can do to lessen your discomfort.

How to Survive the First Week

Some ways to combat the Keto-flu:

Add More Fats - This will give your body the added energy it needs while making the conversion from using glucose to using ketones for fuel.

Add More Calories - Remember that you are coming off of a high carb diet, so you will need some added calories as you transition to leaner foods, especially if you are active.

Add More Salts - Your insulin levels will drop on the Ketogenic Diet, and in doing so, your body will not retain excess water, thus losing sodium.

Drink Enough Water - Due to water loss, you may experience headaches, fatigue, and nausea in the first few days. Make sure you are drinking plenty to ease these side effects.

Add Some Warm Nourishment

An excellent way to get many of the nutrients needed in that first week is to drink a tasty, warm bone broth which provides fat, calories, salt, and water to your diet to help carry you through that first week.

Make your own broth at home: https://paleoflourish.com/simple-bone-broth/

Don’t Forget to Celebrate Those Victories!

Don’t forget to check-in along your journey to celebrate your successes. What you are embarking on is not easy, and there will be many struggles along the way, so make sure you create a fun way to acknowledge your hard work by doing something special.

You decide how often you want to check-in and schedule it so that those days never get missed, and so they are something to look forward to each week or month.

And You’re Off!

I’ve covered a lot here today. You may be feeling a bit overwhelmed, but you’ve got this!

You are reading this for a reason: To make more informed, better decisions on the food you eat for your health and wellbeing.

You are on your way to making a difference in your life, and we hope that the tools provided today are just what you need to get started!

For Further Reading…

Below are the resources used to put this blog post together for you.

Atkins, Robert, Dr. (1981). Dr. Atkins New Diet Revolution, p. 139.

Barnard, Neal, Dr. Tackling diabetes with a bold new dietary approach. (2012). Retrieved from https://www.youtube.com/watch?v=ktQzM2IA-qU

BRAIN RUNS ON GLUCOSE AND A KETO DIET DOES NOT SATISFY THIS DEMAND, The. (2015). https://ketokrate.com/is-the-keto-diet-safe-10-myth-busting-arguments-for-the-safety-of-ketosis/

Christensen, Steven. (2017). Retrieved from https://www.livestrong.com/article/425097-insulin-lipolysis/

Davis, Ellen. Retrieved from https://www.ketogenic-diet-resource.com/facts-about-vitamins.html

Davis, Ellen. Retrieved from https://www.ketogenic-diet-resource.com/facts-about-vitamins.html

Keto Diet Food List: 221 Foods to Boost Energy. (2017) Retrieved from https://ketosummit.com/ketogenic-diet-food-list#foods-to-avoid

Murphy, Nick.Fighting Fat with Fat. (2016). Retrieved from https://www.youtube.com/watch?v=uRN9P0dOI6E

What Is a Ketogenic Diet? (2018) Retrieved from https://obesitymedicine.org/what-is-a-ketogenic-diet/

Woman Says She Lost Over 120 Pounds On The ‘Keto’ Diet. (2018). Retrieved from https://www.youtube.com/watch?v=6ArnYErCSps

Many Thanks!

Please reach out if you have any questions or concerns. I am here to help! susan@susanlopresti.com