The Ketogenic Diet

The Ketogenic Diet is a Low Carbohydrate, moderate Protein and High Fat Diet. This diet was originally used to treat medication resistant Epilepsy and has gained a lot of popularity in the past several years. The Ketogenic Diet has shown to be an efficacious tool in a whole host of diseases such as Obesity, Hyperlipidemia, Cardiovascular disease, and Diabetes. Some of the less known benefits of the Ketogenic Diet are with Migraines, Mitochondrial Dysfunction and Blood Sugar Dysregulation. The Ketogenic Diet has also been used alongside standard of care (Chemotherapy and Radiation) in Cancer Therapy.

The Physiology of Ketosis

The Ketogenic Diet shifts the body’s metabolism from utilizing Carbohydrates, which is our body’s main fuel to the utilization of fat and ketone bodies, which is used to fuel the body’s needs. In order to get into a state of Ketosis, Carbohydrates need to be restricted to around 20-50 grams per day whilst levels of healthy fats should be gradually increased. An individual may need to experiment with their protein intake, as an excess amount of protein can prevent you from getting into ketosis. Each individual is different, and some individuals have a higher tolerance for carbohydrates and protein than others. Your macronutrient ratio can also depend on activity levels, and the type of training you do. Practicing Intermittent Fasting or a longer overnight fast may help this transition become easier, as it helps you get into a state of ketosis. Measuring ketone levels on a urine strip or a blood glucose and ketone device such as the precision Xtra can be very helpful as it makes the manipulation of macronutrients easier. Some people may experience the Keto-flu which is the initial few weeks of restricting carbohydrates but that should disappear once you are in a state of ketosis. One of the tell-tale signs that you are in ketosis is usually the lack of hunger or the cravings for only fat.

A well formulated Ketogenic Diet can take time and experimentation and that is where, I can come in and guide you. It is important, whilst on the ketogenic Diet that you are choosing the right foods that feed your gut microbiome. Leafy greens, salads, and diversity in vegetables are important. Good sources of protein are just as important as getting in good amount of healthy fats. The transition from the utilization of Carbohydrates to fats should be a slow and gradual process. If there are underlying imbalances or the body is very stressed, it will be harder for the body to get into a state of ketosis. If you would like to learn how to start a Ketogenic Diet, please contact me.