Ketogenic diets have really gone from strength to strength in the last year and a half and for good reason. It’s a great way to not only quickly shed those unwanted pounds, but also to get healthy and stay that way. For those who have tried the Keto diet and are still following it, it is more than a diet. It’s a way of life, a whole new lifestyle. But like any major change in our lives, it’s not easy, it requires an incredible amount of commitment and determination.
Good for some but not all? – Although a ketogenic diet has been used to greatly improve the quality of life of people, there are some who do not share the way of thinking of the majority. But why is that exactly? For as long as we can remember, we’ve been taught that the only way to shed extra weight was to stop eating the fat-filled foods we’re so used to eating every day. So instructing people to eat healthy fats (the key word is Healthy) can certainly understand why some people would be skeptical about how and why they would eat more fats to achieve weight loss and achieve it quickly. This concept goes against everything we’ve known about weight loss.
How Keto Began: Discovered by endocrinologist Rollin Woodyatt in 1921 when he discovered that the liver produced 3 water soluble compounds Aceture, B-Hydroxybutyrate and Acetoacetate (together known as ketone bodies) as a result of starvation or if the person ate a high fat, very low carbohydrate diet. Later that year, a man at the Mayo Clinic by the name of Russel Wilder called it the “Ketogenic Diet” and used it to treat epilepsy in young children with great success. But due to advances in medicine it was replaced.
My struggles starting Keto: I started Keto on Feb 28, 2018, I had tried the Keto diet once before, about 6 months prior, but never made it past the first week. The first week on Keto is the worst part of the whole process, this is when the dreaded Keto flu, also called the carb flu, sets in. The keto flu is a natural reaction your body experiences when it switches from burning glucose (sugar) for energy to burning fat. Many people who have been on the keto diet say that it actually feels similar to withdrawal from an addictive substance. This can last anywhere from 3 days to a whole week, it only lasted a few days in my case.
People who have had the keto flu report feeling sleepy, achy, nauseated, dizzy, and have terrible migraines, among other things. The first week is usually when people trying a Keto diet fail and quit, just remember this happens to everyone early in the process and if you can make it through the first week the hardest part is over. There are some remedies that you can use to help you get through this difficult period. Take electrolyte supplements, stay hydrated, drink bone broth, eat more meat, and get plenty of sleep. Keto Flu is an unfortunate event that happens to everyone when the body kicks out the typical day-to-day diet. You just have to pass energy.
What is a ketogenic diet? -When the average person eats a meal rich in carbohydrates, her body takes those carbohydrates and turns them into glucose for fuel. Glucose is the body’s main source of fuel when carbohydrates are present in the body, very few or no carbohydrates are consumed on a Keto diet, forcing the body to use other forms of energy to keep the body functioning properly. This is where healthy fats come into play, in the absence of carbs the liver takes fatty acids from the body and converts them into ketone bodies.
An ideal Keto diet should consist of:
• 70-80% fat
• 20-25% protein
• 5-10% carbohydrates
You shouldn’t eat more than 20g of carbs per day to maintain the typical ketogenic diet. Personally, I ate less than 10g per day for a more drastic experience, but I did achieve my initial goals and more. I lost 28 pounds. in just under 3 weeks.
What is ketosis? – When the body is fed entirely on fat, it enters a state called “ketosis”, which is a natural state of the body. After all sugars and unhealthy fats have been removed from the body for the first two weeks, the body can now function freely on healthy fats. Ketosis has many potential benefits related to rapid weight loss, health, or performance. In certain situations, such as type 1 diabetes, excessive ketosis can become extremely dangerous, while in certain cases, in conjunction with intermittent fasting, it can be extremely beneficial for people with type 2 diabetes. Substantial work is being done on this topic by Dr. Jason Fung MD (Nephrologist) of the Intensive Dietary Management Program.
What I Can and Can’t Eat: For someone new to Keto, it can be very difficult to stick to a low carb diet, although fat is the cornerstone of this diet, you should not eat any type of fat. Healthy fats are essential, but you may be wondering what healthy fats are. Healthy fats would consist of grass-fed meats (lamb, beef, goat, venison), wild-caught seafood, pork, and pastured poultry. Eggs and unsalted butter can also be eaten. Be sure to stay away from starchy vegetables, fruits, and grains. Processed foods are not accepted in any form on the keto diet, artificial sweeteners and milk can also pose a serious problem.
So far I am 5 weeks in and have lost 34 pounds. and feeling great, have a tremendous amount of energy and don’t crash midday at work like I used to. It will take serious commitment and a great meal plan to get you to where you want to be health wise. But the road to get there is always more satisfying than where you end up.