Ketogenic Diet

What It Is

Benefits

Foods To Eat

Foods To Avoid

Is It Right For Me?

What Is The Ketogenic Diet?

A ketogenic diet, also known as the keto diet, is very low in carbohydrates, typically 20 to 50 grams per day and very high in fat, typically 60 - 75 % of total calories.It is protein intake, which is estimated to be 0.8 g to 1.2 g protein per kilogram of body maintain lean body mass(to convert body weight from pounds to kilograms, take the weight in pounds and divide by 2.2).Naturally, the body prefers to burn glucose from energy, however with a drastic reduction in carbohydrates, it causes the body to go into Ketosis is the process of burning fat instead of glucose for energy.The body converts into ketones, which are natural chemicals the body produces when you burn fat for energy.It also turns fat into ketones in the liver, which can supply energy for the brain.

There are different variations of the ketogenic diet, including varied and the cyclical ketogenic diet.On Meta Nutrition, we offer the standard ketogenic diet, which is the most popular and it has been the most studied in clinical research compared to other variations of the ketogenic diet.

Benefits Of The Ketogenic Diet

Epilepsy:

The ketogenic diet originated as a tool to treat disorders such as chronic seizures called epilepsy.It has been shown to be effective in reducing the number of seizures in children by at least 50 %.For some children, usually 10-15 %, even become seizure-free.

Weight loss:

Studies have shown that weight loss was more effective on very low carbohydrate diet than a low fat diet, which was traditionally recommended in weight loss programs.Research suggests subjects who followed a very low carbohydrate diet lost - 3 times more weight compared to their counterparts.

Improved satiety:

Fat is thought to satiating.The high fat and moderate protein content of the ketogenic diet help people to more full and have decreased appetites, allowing them to cut calories with less food intake overall.

Blood sugar management:

Blood sugars seem to be better controlled on a ketogenic diet Studies suggest the ketogenic diet can boost insulin sensitivity and cause fat loss, in significant health benefits for people with type 2 diabetes or prediabetes.

Cognitive benefits:

More recently, research suggests the ketogenic diet may have neuroprotective related to its metabolic shift to produce ketones and its ability to produce effects.This may be a potential application to reduce symptoms of Alzheimer’s disease Parkinson’s Disease and slow down their progression.

Polycystic ovary syndrome:

Women polycystic ovary syndrome(PCOS) are more prone to having insulin resistance which can higher blood sugars.Their bodies can make insulin but may not be able to use it effectively increasing their risk for type 2 diabetes.The ketogenic diet may help lower insulin levels insulin resistance and aid in weight loss.

Foods To Eat

• Meat: Beef, pork, sausage(in moderation), bacon(in moderation)
• Poultry: Chicken, turkey
• Fish: Sardines, cod, halibut, herring, tilapia, trout and include fatty fish such as tuna and mackerel
• Seafood: Shrimp, mussel, clams
• Eggs Milk and dairy products: Usually full - fat or high fat
• Nuts and seeds: Almonds, macadamia nuts, walnuts, flax seeds, pumpkin seeds, peanuts, chia seeds
• Nut butters: Peanut, almond, cashew butters
• Healthy fats: Olive oil, coconut oil, avocado oil, sesame oil
• Fruits: Mostly avocados and strawberries, blueberries, raspberries, blackberries, however may include small portions of tangerine, clementine, honeydew, cantaloupe, watermelon, plum, cherries, coconut flesh, olives
• Vegetables: Dark leafy green vegetables, tomatoes, bell peppers, asparagus, cucumber, mushroom, celery, eggplant, cauliflower, zucchini, onion, leek, cabbage, green string beans

Foods To Avoid

• Sugary foods: Soda, juice, sweetened teas, sport drinks, smoothies, doughnuts, cookies
• Added sugars: Honey, syrup, jam, jelly, white sugar, brown sugar, sugar alcohols
• Grains or grain products: Noodles, pasta, rice, oats, breakfast cereals, tortilla, rolls, crackers, muffins, bagels
• Starchy vegetables: Potatoes, carrots, sweet potatoes, corn, peas, butternut squash, yams, parsnips
• Fruit: Grapes, bananas, pineapple, orange, mango, papaya, peach, nectarine
• Beans or legumes: Black beans, chickpeas, kidney beans, lentils

Is The Ketogenic Diet Right For me?

With careful meal planning, there are several potential ketogenic diet may offer.For some people, it may be too restrictive diet with limitations on plant - based beans, legumes, whole grains, some fruits and vegetables.Long term adherence to the diet can be challenging and there may be nutrition concerns of inadequate fiber intake, and reduced intake of vitamins such as vitamin B’s, magnesium, potassium, and vitamin D.Taking supplements, such as a multivitamin, may be beneficial to supplement the ketogenic diet.It beneficial to include vitamin and mineral enriched and fortified products while following the ketogenic diet.It is important to note that majority of the research looking at the ketogenic diet for weight loss has been associated with short term studies.Long term effects of the ketogenic diet still remain unclear and requires further scientific understanding.

The ketogenic diet is not for everyone.It may be less suitable for endurance athletes who require a steady intake of carbohydrates for muscle glycogen repletion, those who are prone to hyperglycemia or hypoglycemic episodes, those with renal impairment who require a low protein diet, babies or children and pregnant or breastfeeding individuals.If you sure if starting the ketogenic diet is right for you, it is best to check with a provider registered dietitian.