GOOD
Nutrition
The Nitty-Gritties of the Keto Diet BY JULIA DENKER
By now, you’ve likely heard of—if not tried—the ketogenic diet. This popular diet is described as a ‘higher fat, moderate protein, very low carbohydrate eating regimen. The ultimate goal is to reach a metabolic state called ketosis, which is the point where the body switches from burning glucose to burning fat for energy.
T
his golden oldie has been around since the 1920s. Originally developed in the US for patients with epilepsy, the keto diet was based on a therapeutic nutritional approach with a physiological and biochemical basis. It was discovered that an elevated level of ketone bodies in the blood—the state of ketosis—reduced the frequency of epileptic seizures. Simply put, our bodies don’t make glucose—instead, we get glucose from food and then store it for short periods to be used for energy. When glucose stores start to run out, we turn to burning fat for energy. Individuals on a keto diet consume less than 50 grams of net* carbs per day. This ultra-low carbohydrate intake thus drives the body to create ketone compounds from stored body fat and fats in the diet. And these fats are now used for energy. *Net carbs = the number of carbs in a food after dietary fibre grams are deducted
HEALTHY FATS
olives/olive oil, coconuts/ coconut oil, grass-fed butter, ghee, nuts and seeds (especially pili nuts, macadamia nuts, flax, hemp and pumpkin seeds), avocado
PROTEIN
grass-fed meat, pasture-raised poultry, pastured eggs, wildcaught fish, full-fat dairy
NON-STARCHY VEGETABLES
Note
The fundamental rule of any dietary lifestyle is to make healthy food choices.
Include
Drink plenty of water and herbal teas.
Avoid
Stay away from processed foods, sugary drinks, desserts, grains, and starches.
leafy greens, asparagus, cucumbers, zucchini, broccoli, cauliflower, Brussels sprouts, fresh herbs
Reduce
Typically, fruit is minimal (or avoided) on a keto diet due to higher sugar content but small amounts may be considered (limes, lemons, and berries) and perhaps more on carb-up days if following a cyclical keto diet.
JULIA DENKER has a passion for wellness, educational background in psychology and nutrition, and administrative leadership experience. She knows that we can all live and work smarter by making small but impactful lifestyle changes, including rethinking our food choices. Understanding bio-chemical individuality is key, and she guides clients on cueing into their bodies to craft a nourishment plan that works.
23 | May/June 2020
juliadenker.com
