Welcome to my three part series on one of the most talked about diets in fitness, nutrition and healthy living; the Ketogenic Diet…
One of the biggest “trends” in nutrition at the moment is the ketogenic diet or as you may have heard to referred, Keto. I say trends in inverted commas because this is one diet that I believe should be here to stay.
The term ketogenic comes from the term ketones, which are the molecules that fuel your body when you are in ketosis, or when you are eating following a low carb high fat protocol. Ketones are a by-product of when your body burns fat and they are what your cells use for energy.
There are numerous peer reviewed research papers that suggest the ketogenic diet fixes a number of metabolic syndrome conditions like poly-cystic ovarian syndrome, diabetes as well as weight issues and there is even evidence it helps autism, multiple sclerosis, Alzheimer’s, Parkinson’s and a host of other neurodegenerative disorders
The reason why I like it is for weight loss, lifestyle and long term control of weight.
There is currently a ketogenic diet revolution underway and its only going to gain strength. I believe it should be the way of the future for helping the obesity epidemic currently facing the world.
For decades we have been told that the healthy diet is smaller portions, fewer calories, lower our fat intake, eat whole grains and limit meat consumption. There is a disturbing lack of evidence that this is true, in fact it could be the opposite.
But what is the Ketogenic diet?
At the most basic level the keto diet is one that relies on fat as the main source of energy. That may not sound like a big deal but most people are burning glucose or sugar for fuel and consuming large amounts of carbohydrates, sometimes as often as 300-500g per day, to meet those needs.
Burning fat as a fuel source is a much healthier and more efficient metabolic tool for improving health. Dr Steve Phinney and Dr. Jeff Volek, experts in the field of exercise and low carb high fat (LCHF) eating, note that sugar burners have approximately 2000 calories of available in their body whereas fat burners have about 40,000 calories worth of fuel.
To get your body to prefer fat as its fuel source it requires you to restrict carbohydrates (to somewhere below 50 grams per day), eat moderate amounts of protein and eat as much fat as it takes to feel satiated or full. It take a few weeks to become fat adapted, possibly up to about two months according to Jimmy Moore, podcaster for livin’ the vida low carb and author of several excellent books on keto and keto cooking. To me it makes sense that if you want to burn fat, you need to feed your body fat and become fat adapted. Calorie counting and exercise do not work for long term weight loss. The keto diet, where you are changing you bodies fuel pathway sources to prefer fat over carbohydrates, means you will burn fat as your primary energy source and therefore, lose weight and keep it off.
Part 2 in the series looks at how the ketogenic will heal your body…