How does the ketogenic diet work?
The ketogenic diet works by forcing the body into a state of ketosis, in which it burns fat for fuel instead of glucose. Normally, the body relies on glucose (a type of sugar) for energy. When you eat carbohydrates, your body breaks them down into glucose, which then enters the bloodstream and is transported to your cells to be used for energy. However, when you restrict your carbohydrate intake, your body is forced to find an alternative fuel source. In the absence of glucose, the liver begins to convert stored fat into molecules called ketones, which can be used for energy instead.
To enter ketosis, you need to limit your carbohydrate intake to around 20-50 grams per day. This means cutting out most sources of carbohydrates, including bread, pasta, rice, and sugary foods. Instead, you'll need to focus on eating foods that are high in fat and moderate in protein. This will provide your body with the fuel it needs to enter and maintain ketosis.
One key benefit of the ketogenic diet is that it helps to regulate blood sugar levels. Because you're not consuming large amounts of carbohydrates, your body doesn't experience the same spikes and crashes in blood sugar that can lead to cravings and energy crashes. This can help you feel more energized and focused throughout the day.
The history of the ketogenic diet
While the ketogenic diet has only recently gained popularity in the mainstream health and wellness world, it has actually been around for over 100 years. The diet was originally developed in the 1920s as a treatment for epilepsy. Doctors found that by restricting carbohydrate intake and increasing fat intake, they could reduce the frequency and severity of seizures in patients with epilepsy.
Over the years, the ketogenic diet has been used to treat a variety of other medical conditions as well, including type 2 diabetes, polycystic ovary syndrome, and even certain types of cancer. However, it wasn't until the 1990s that the diet began to gain traction as a weight loss tool. Today, the ketogenic diet is one of the most popular diets in the world, with millions of people following it for its potential health benefits.
Potential benefits of the ketogenic diet
In addition to its potential for weight loss and blood sugar regulation, the ketogenic diet has been linked to a range of other health benefits as well. Here are just a few potential benefits of the ketogenic diet:
Improved cognitive function
Because the brain can run on ketones as well as glucose, some research suggests that the ketogenic diet may improve cognitive function, memory, and focus. One study published in the journal Neurobiology of Aging found that adults with mild cognitive impairment who followed a ketogenic diet for six weeks showed significant improvements in memory and verbal fluency.
Reduced inflammation
Inflammation is believed to be at the root of many chronic diseases, including heart disease, diabetes, and cancer. Some research suggests that the ketogenic diet may help reduce inflammation in the body. One study published in the journal Nutrition & Metabolism found that the ketogenic diet was associated with lower levels of inflammatory markers in obese adults.
Increased energy levels
Because the ketogenic diet helps regulate blood sugar levels and promotes the use of fat for fuel, many people report feeling more energized and focused on the diet. This can be especially beneficial for athletes and anyone who needs to stay alert and focused throughout the day.
Improved cholesterol levels
While the ketogenic diet is high in fat, it's important to note that not all types of fat are created equal. Many studies have found that the ketogenic diet can lead to improvements in cholesterol levels, including higher levels of HDL (good) cholesterol and lower levels of LDL (bad) cholesterol.
Foods to eat on the ketogenic diet
When following the ketogenic diet, your meals should be high in healthy fats, moderate in protein, and low in carbohydrates. Here are some foods to focus on:
Healthy fats
- Avocado - Olive oil - Coconut oil - Butter - Ghee - Nuts and seeds
Protein
- Grass-fed beef
- Wild-caught fish
- Organic poultry
- Eggs
- Tofu
- Tempeh
Top 10 Foods for the Ketogenic Diet
Low-carbohydrate vegetables
- Leafy greens (spinach, kale, arugula)
- Cruciferous vegetables (broccoli, cauliflower, cabbage)
- Asparagus
- Mushrooms
- Bell peppers
- Zucchini
Foods to avoid on the ketogenic diet
To enter and maintain ketosis, you'll need to avoid most sources of carbohydrates, as well as some types of protein. Here are some foods to avoid:
- Grains (bread, pasta, rice)
- Sugary foods (candy, soda, desserts)
- Fruit (except for small amounts of berries)
- starchy vegetables (potatoes, corn, peas)
- Legumes (beans, lentils) - Processed foods
Tips for starting the ketogenic diet
If you're interested in trying the ketogenic diet, here are a few tips to help you get started:
Start slowly
Rather than jumping right into a strict ketogenic diet, it can be helpful to ease into it gradually. Start by cutting back on high-carbohydrate foods and increasing your intake of healthy fats and proteins.
Stay hydrated
Because the ketogenic diet can be diuretic, it's important to stay hydrated throughout the day. Aim to drink at least 8-10 glasses of water per day, and consider adding in some electrolytes (such as sodium, potassium, and magnesium) to help maintain proper fluid balance.
Monitor your ketone levels
To ensure that you're in a state of ketosis, you may want to invest in a ketone meter or test strips. These can help you monitor your ketone levels and adjust your diet as needed.
Don't be afraid of healthy fats
While we've been taught to fear fat for years, the truth is that healthy fats are an essential part of a balanced diet. Don't be afraid to incorporate plenty of healthy fats into your meals, such as avocado, nuts, and olive oil.
Potential side effects of the ketogenic diet
While the ketogenic diet has many potential health benefits, it's important to note that it may not be right for everyone. Some potential side effects of the ketogenic diet include:
Keto flu
When first starting the ketogenic diet, some people experience a set of symptoms known as "keto flu." These can include headaches, fatigue, and nausea, and are thought to be caused by the body adjusting to the new way of eating. They typically subside within a few days to a week.
Digestive issues
Because the ketogenic diet is high in fat and low in fiber, some people may experience digestive issues such as constipation or diarrhea. To prevent this, it's important to eat plenty of low-carbohydrate vegetables and drink plenty of water.
Increased cholesterol levels
While the ketogenic diet has been shown to improve cholesterol levels in many people, some individuals may experience an increase in LDL (bad) cholesterol levels while following the diet. If you have a history of high cholesterol or heart disease, it's important to speak with your healthcare provider before starting the ketogenic diet.
Frequently asked questions about the ketogenic diet
Is the ketogenic diet safe?
For most people, the ketogenic diet is considered safe and can be followed for short periods of time without any issues. However, it may not be suitable for everyone, particularly those with a history of kidney disease or other medical conditions. As always, it's important to speak with your healthcare provider before starting any new diet or exercise program.
How long does it take to enter ketosis?
It typically takes 2-4 days of following a strict ketogenic diet to enter ketosis. However, this can vary depending on the individual and their level of carbohydrate restriction.
Can you exercise on the ketogenic diet?
Yes, you can definitely exercise on the ketogenic diet. In fact, many people report improved athletic performance and endurance while following the diet. Just be sure to stay hydrated and fuel your workouts with plenty of healthy fats and proteins.
