A lot of patients lately have been coming in, asking about the ketogenic (keto) diet. What is it? Is it safe? Does it really work? Today, we will discuss what it is, and how it can be beneficial in enhancing your weight loss results.
How the Keto Diet Works
A ketogenic diet is generally described as a high-fat, low carb diet with the goal of keeping your body in a metabolic state, called ketosis. Normally, carbs contained in food is converted into glucose, which is then transported throughout the body for energy consumption. This is the primary energy source used that is quickly available. When your carbohydrate intake is reduced, the body is forced to burn stored fats, instead of carbs, in order to supply the body, the energy it needs. This nutritional change triggers the liver to convert fats into fatty acids, and ketone molecules. These “ketones” then convert into glucose for energy. By following a keto diet regimen, you produce this alternative energy source when carbohydrates are in short supply.
When your body has elevated ketone levels, this is considered the metabolic state of “ketosis”. Maintaining this ketosis state is the purpose of the diet. Therefore, while on the diet, your body switches its fuel supply to run mostly on fat, which means, an increase in weight loss and fat burning.
The Dieting Concept
The important part of the keto diet is to reach the metabolic ketosis state. To do this, you need to avoid eating too many carbs. Sugary foods, such as cake, ice cream, soda, and starchy foods like bread, pasta, or rice must be avoided. It is often referred to as a meal plan that consists of 70% fat, 25% protein, and about 5% of carbohydrates. With this in mind, meal plans consist, primarily of fish, meat, eggs, dairy, healthy oils, and green veggies. It strictly prohibits pasta, rice and other grains, as well as, potatoes and fruit. With the ketogenic diet, it is best to base your diet on whole, single-ingredient foods.
It is recommended to keep carb intake under 50 grams per day of your net carb intake; ideally below 20 grams. The fewer carbs, the more effective it appears to be for reaching ketosis, and losing weight.
70% Healthy Fats
A ketogenic diet is an effective way to jump start your weight loss results and lower risk factors for disease. It has shown to help:
- Decrease weight, primarily in the abdomen
- Suppress the appetite
- Decrease triglycerides, CBC, and cholesterol
- Increase HDL (good cholesterol)
- Reduce blood sugar, insulin levels
- Decrease blood pressure
- Increase energy levels
- Enhance mental focus
- Improve sleep patterns
There is also strong evidence that a ketogenic diet regimen is an effective method for treating metabolic syndrome, cardiovascular disease, diabetes, PCOS, and neurological disease just to name a few.
As with any new diet, there is some controversy surrounding the keto diet, and raising ketones beyond normal levels. But, with Healthy Habits Wellness Clinic, you have the support and guidance of medical professionals, and the benefits a personalized weight loss program to help you every step of the way.
Supervised Medical Weight Loss and The Keto Diet
While the keto diet can be a very effective way to lose weight, it is equally important that it is done responsibly! If the ketogenic diet seems like a solution for you, Healthy Habits Wellness Clinic can help in your weight loss goals and lifestyle change. We provide guidance to help you stay on track, as well as recommend foods and recipes, in conjunction with supervised weight loss programs.
Regardless of the benefits of the keto diet, it is crucial to make sure you are a good candidate before starting such a eating plan. We evaluate our patients’ medical history, current conditions, and lab work to make sure your body is functioning properly, and is able to tolerate, and effectively process increased levels of fats and proteins. We also determine if you are able to flush and remove increased levels of toxins out of the body. These levels can also play into how long you should stay on such a plan. If your body is out of balance, and your internal filters aren’t working properly, the results may not be what you want and could actually cause adverse reactions.
We also regularly monitor your progress to make sure you are staying on track, feeling good, and most importantly getting results! If the keto diet isn’t a good fit, it’s not the end of the world. The great thing is, there are other options! We coach patients through healthy lifestyle changes and medical protocols, not diets. In this world of infinite diets and quick fixes, it’s hard to know what to do. It is very rewarding working with a patient to find what works for them as an individual because each patient is so different.
Get in touch with us, and we can evaluate what your options are that can give the best results! Give us a call, chat online, or schedule a consultation today!