The Ketogenic Diet has really gained traction over the past year and a half, and for good reason. Not only is this a great way to lose excess pounds quickly, but it’s also a great way to stay fit and stay that way. For those of you who have tried the Keto Diet and are still sticking to it, it’s not just a Diet. It’s a way of life, a whole new way of life. But like any major transition in our lives, it’s not an easy one, and it requires a lot of commitment and determination.
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Good for some but bad for everyone? — Although the Ketogenic Diet has been used to dramatically improve people’s quality of life, there are some people who think differently than most. But why is it so? For as long as we can remember, we’ve been taught that the only way to get rid of excess pounds is to stop eating the fatty foods we’re used to eating every day. So instructing people to eat healthy fats (the key word is healthy) you can certainly understand why some people wonder how and why you should eat more fat to achieve weight loss and do it fast. This concept runs counter to everything we know about weight loss.
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How Ketones Began – In 1921, endocrinologist Rollin Woodyatt discovered that 3 water-soluble compounds, acetoacetate, B-hydroxybutyrate, and acetoacetate (collectively known as ketone bodies), were is produced by the liver due to starvation or the patient follows a Diet rich in high fat and very low carbohydrates. Later that year, a man at the Mayo Clinic named Russel Wilder named it the “Ketogenic Diet” and used it to treat epilepsy in young children with great success. But thanks to advances in medicine, it was superseded.
I started Ketogenic Diet struggles – I started Ketogenic Diet on February 28, 2018, I tried Ketogenic Diet once about 6 months ago and it never worked for the first week. The first week of Keto was the worst part of the whole process, and that’s when the dreaded Keto Flu came along, also known as the Carb Flu. The Keto flu is your body’s natural response as it switches from burning glucose (sugar) for energy to burning fat. Many people who use the Ketogenic Diet say it actually feels similar to quitting an addictive substance. This can last anywhere from 3 days to a week, in my case it only lasted a few days.
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People with Keto flu report feeling lethargic, aches, nausea, dizziness, and severe migraines. The first week is usually when people try the Ketogenic Diet unsuccessfully and quit, keep in mind that this happens to everyone early in the process, and if you can get through the first week, the hardest part is over. There are some remedies you can use to help you through this difficult time. Take electrolyte supplements, stay hydrated, drink bone broth, eat more meat, and get enough sleep. The Keto flu is an unfortunate event that happens to everyone as the body kicks out of the typical daily Diet. You just need to power up.
What does a Ketogenic Diet look like? — When the average person eats a meal rich in carbohydrates, their body absorbs those carbohydrates and converts them into glucose for fuel. When carbohydrates are present in the body, glucose is the main fuel source for the body, and on a Keto Diet, carbohydrates are consumed very low, if any, which forces 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 carbohydrates, the liver takes fatty acids in the body and converts them into ketone bodies.
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An ideal Ketogenic Diet should include:
• 70–80% fat
• 20–25% protein
• 5–10% carbohydrates
You should not eat more than 20 grams of carbohydrates per day to maintain a typical Ketogenic Diet. I personally eat less than 10 grams a day for a more intense experience, but I achieved my initial goal and then some more. I lost 28 pounds. in less than 3 weeks.
What is ketosis? — When the body is powered entirely by fat, it enters a state called “ketosis,” which is the body’s natural state. After all sugar and unhealthy fats have been removed from the body within the first few weeks, the body is now free to rely on healthy fats. Ketosis has many potential benefits related to rapid weight loss, health or performance. In some cases, such as type 1 diabetes, excessive ketosis can become very dangerous, and in some cases, intermittent fasting can be very beneficial for people with type 2 diabetes. Jason Fung, MD (Nephrologist) of the Intensive Dietary Management Program is doing a lot of work on this topic.
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What I can and can’t eat – For someone new to Keto, sticking to a low carb Diet can be very challenging, and even though fat is the cornerstone of this Diet, you shouldn’t eat any and all kinds of fat. Healthy fats are essential, but you may be asking what healthy fats are. Healthy fats include grass-fed meats (lamb, beef, goat, venison), wild fish and seafood, free-range pork, and poultry. Eggs and unsalted butter are also acceptable. Be sure to stay away from starchy vegetables, fruits, and grains. Processed foods in any shape or form are never acceptable on a Ketogenic Diet, and artificial sweeteners and milk can also pose serious problems.
I’ve been 5 weeks so far and have lost 34 lbs. It feels great, I’m full of energy and I don’t crash like I used to at midday work. It takes some serious commitment and a good meal plan to get where you want to be healthy. But the road to getting there is always more fulfilling than where you end up.
It’s time to let go of old habits. It’s time to put your health first and make the changes needed to keep you happy and healthy – forever.
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