The Ketogenic Diet
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The Ketogenic Diet
What is the ketogenic diet?
The ketogenic diet is a low carb, medium protein, and high-fat diet. Physicians and researchers have found that this diet has several significant benefits that include weight loss, lowering blood sugar, lowering high cholesterol levels, reducing inflammation and risk of heart disease, and strokes. The diet improves many health conditions such as colitis, reflux, allergies, autoimmune, hormones, gout, kidney stones and more.
Who benefits from a ketogenic diet?
Physicians who were working with this diet estimated that 85% of adults could benefit from this diet.
How does the diet work?
Your cells can burn either glucose or ketones for energy. Glucose comes from carbohydrates or carbs, and ketones come from dietary or body fat. Every time you go for more than 12 hours without eating a meal, your body starts to burn body fat and create ketones. By reducing carbs, you force your body to primarily burn fat or ketones for energy, which reduces the need for insulin.
How do I know if this diet would help?
It depends on how sensitive your body is to the hormone insulin. Insulin is the hormone that your body produces to lower your blood sugar. Over the past 50 years, a syndrome called insulin resistance has become very prevalent. This is when your cells do not respond to the normal amount of insulin and your body starts producing high levels of insulin to get blood sugar in normal limits. Most people who are diabetic, prediabetic, or overweight have insulin resistance. People who are thin and have normal blood sugar levels can also be insulin resistant.
The cause of insulin resistance.
In the past several years’ refined sugar has become a large part of the standard American diet or SAD diet. This is an overwhelming amount of sugar that has caused people to become insulin resistant. Back in the early 1900s type 2 diabetes and obesity were not recognized and now they are reaching epidemic levels and all related to insulin resistance.
What you can eat one ketogenic diet.
Most of your calories are from fat that is olive oil, coconut oil, avocados, nuts, butter, cream, eggs, and animal fat. You get your protein from tofu, nuts, protein powder, cheese, fatty meats, and eggs. Because protein levels are moderate, you do not eat large quantities. The body cannot store protein. Protein is used to rebuild your body and any excess is turned into sugar, which will take your body out of ketosis. Carbs are restricted to about twenty grams a day. This means no fruit except for garnish berries, no grains, bread, pasta, starchy vegetables, and beans. Nuts provide a lot of fat and protein, they also contain carbs, so nuts need to carefully monitor. Vegetables are relatively low in carbs and need to be monitored as well. Vegetables that are fruits include tomato, zucchini, cucumbers, and peppers have more carbs than the vegetables that are leafy like lettuce and spinach.