Recent studies have demonstrated that a higher protein, low carbohydrate diet promotes superior results for fat loss, improvements in blood lipid parameters and increased thermogenesis in individuals with obesity and insulin resistance and may help to resolve the metabolic blocks that can prevent fat loss.
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The Ketogenic diet involves significantly reducing carbohydrate intake while increasing protein to the levels necessary to maintain muscle mass with the calorie ratios approximating 50% protein, 20% low glycemic index carbohydrates and 30% therapeutic fats.
The general dietary guidelines involve avoidance of high carbohydrate foods such as bread, pasta, potatoes, rice etc. as well as all simple carbohydrates such as sugar, honey and fruit juice.
Protein is included in every meal as this helps to reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs, cheese, tofu and tempeh. Protein drinks such as whey protein isolate or soy protein may be utilized. Soy protein is especially beneficial as it has been shown to stimulate thyroid hormone production, reduce fat levels and promote fat loss, due to the phytoestrogens and essential fatty acids it contains.
Adequate fat intake is also essential as this enhances fat burning by the body while reducing synthesis of fatty acids in the body which both promote fat loss. Optimal sources of fats are flaxseed oil, fish oil, avocado, olive oil, nuts and seeds.
To provide balanced nutrition, vitamins, minerals, and fiber and to promote detoxification it is also essential to consume 3-4 cups of low carbohydrate vegetables or salad daily with one optional serve of fresh fruit daily.
When beginning a Ketogenic diet program some discomfort may be experienced such as headaches, irritability, fatigue and hunger for the first 2-7 days, however thereafter it is very easy to adhere to the diet and it actually reduces appetite, carbohydrate cravings and increases energy levels.
A typical day on the Ketogenic diet may be as follows:
Breakfast:
Scrambled eggs or tofu with parsley, scallions, spinach and tomato OR
Protein powder blended with fresh or frozen berries
Lunch:
Salad with tuna/salmon/eggs/cottage cheese
Dinner:
Fish, chicken, turkey, tofu or meat with steamed or stir fried low carbohydrate vegetables
Snacks: (2-3 daily)
Protein drink OR
Hard boiled egg OR
Handful of nuts or seeds
The Ketogenic diet produces very good results when followed consistently. Long term success is more likely if a holistic attitude is adopted that addresses diet, exercise, nutritional supplements and psychological factors as well as any specific health challenges that are unique to the individual.
When the ideal body fat percentage is achieved the diet may be gradually adjusted to include more complex carbohydrates such as whole grains, starchy vegetables and fruit while as much as possible avoiding all other simple carbohydrates such as sugar, honey and refined flours. Simultaneously it is essential to ensure that protein is included in every meal.
This more relaxed type of dietary approach can be maintained indefinitely in conjunction with a regular exercise program to ensure that body weight and composition remains stable.
Do you know the ketogenic diet is one of the most popular diets in America in recent years? It consists of food components very high in fats and very low in carbohydrates. It involves reducing carbohydrate intake significantly and increasing fat intake. The carbohydrate reduction can put your body in a metabolic state called ketosis which is an elevated level of ketone bodies in the blood. When this happens, your body will be able to burn fat for energy. Fat is converted into ketones in the liver and this can help supply energy to the brain. This has multiple benefits and can help treat some diseases like diabetes and epilepsy. The ketogenic diet has the ability to repair dysfunctional metabolic pathways ultimately leading to restoration and healing. When intermittent fasting is done with keto the results are astounding.
Benefits of the Ketogenic Diet
Ketogenic diets can reduce blood sugar and insulin levels and can be used in treating diabetes.
It has been used for epilepsy, weight loss, diabetes, treating and preventing some cancers.
It enhances the immune system, digestion and elimination, detoxification, anti-inflammation and mental clarity.
Ketosis can reduce the frequency of epileptic seizures in children with epilepsy.
The Importance of a Healthy Weight
Having a healthy weight is important for overall health because it can help prevent many keto ckd health conditions like type 2 diabetes, heart disease, high blood pressure and certain cancers. The ketogenic diet can help you attain a healthy weight. Reaching and maintaining a healthy weight is very important because it helps you lower the risk for developing these conditions. A healthy weight also helps you have more energy and feel good about yourself. The keto diet and exercise can help you reach and maintain a healthy weight to help prevent and treat certain diseases as well as give you a sense of well-being.
Using only a few easily obtainable inexpensive ingredients in our recipes, you can prepare keto meals in minutes, anytime, anywhere. This makes it easy for anyone to do and it helps people move towards their goal of optimal health.
My book, The Complete Ketogenic Diet and Intermittent Fasting Guide For Beginners is coming out in 2022. It includes a ketogenic shopping list, an amazing 14 day meal plan with net carbs under 25 g per day and so much more! Get my book and learn more about the keto diet and the amazing easy recipes you can make.