5 minute read
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.
This 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.
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
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
Note
The fundamental rule of any dietary lifestyle is to make healthy food choices.
NON-STARCHY VEGETABLES
leafy greens, asparagus, cucumbers, zucchini, broccoli, cauliflower, Brussels sprouts, fresh herbs
Include
Drink plenty of water and herbal teas.
Avoid
Stay away from processed foods, sugary drinks, desserts, grains, and starches.
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.
Most folks choose the keto diet for weight loss purposes.
But there is a myriad of purported health benefits that extend far beyond weight loss: • increased energy • improved mental clarity • better digestion • less hunger/fewer cravings • improved metabolism • balanced blood sugar/ cholesterol levels • decreased inflammation And if that’s not enough, following a healthy keto diet may also: • decrease risk of Type 2 diabetes • decrease risk of heart disease • protect against cancer • fight cognitive impairment and neurological disorders
There’s more than one way to keto.
The classic ketogenic diet is restrictive and therefore may be difficult for most to follow. But there are less limiting adaptations that are more appealing and manageable.
Modified Standard Keto
This easier-to-follow, somewhat relaxed version consists of: 65–85% fat, 15–35% protein, and up to 10% carbs.
Cyclical Keto
This carb-up model involves following the standard model most days, and then increasing carbs (50–100g) one or two days per week. The higher-carb days may help increase metabolic flexibility by training the body to go in and out of ketosis, and is often a go-to for athletes and body-builders, and can be used to support female hormones.
Vegetarian or Vegan Keto
Yes, you can follow a plant-based keto diet! Fats in plant-form are plentiful (e.g., coconut, olives, avocado, nuts, and seeds); and vegetarians can eat eggs and dairy for protein, while vegans can enjoy tofu and tempeh, for example.
Check in with your doctor first and always pay attention to your body.
The ketogenic diet—or even a modified keto diet— may not be for everyone, so be sure to check in first with your healthcare practitioner. And always, always listen to your body, especially when you make changes to your diet or lifestyle.
Cellular repair or housekeeping is known as ‘autophagy.’ Autophagy takes place in the absence of external sources of food. The body basically begins to eat itself, destroying and recycling its own damaged cell bits and pieces, so that new and healthy versions can be built. This process is essential for helping protect against diseases like cancer and dementia, helps bolster the immune system, and regulates inflammation.
It is believed that fasting triggers autophagy, but it’s still unclear how long a fast must be in order to activate enhanced autophagy.
Build your keto shopping list naturesfare.com/build-your-keto-shopping-list
Find your natural balance.
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