Low carb is nothing new when it comes to diet trends, but ever since the ketogenic diet arrived on the scene, it’s easier than ever to understand the science behind why eating this way is so effective. A typical, carb-heavy diet causes our bodies to produce lots of glucose and insulin, the hormone that processes glucose. Because glucose is the easiest molecule for our bodies to convert to energy, our fats get stored rather than burned as fuel.When glucose is in short supply, small fuel molecules produced in the liver are burned as fuel instead. These molecules are known as ketones, which is where the “keto” in ketogenic comes from. The goal of the keto diet then is to starve the body of carbohydrates, forcing it into the fat-burning state of ketosis.

Why Is This A Desirable State?

Of course, the easiest way to enter ketosis is by fasting, but fasting cannot be sustained forever. The ketogenic diet allows you to eat what you need to sustain life, but simultaneously forces your body into switching its fuel supply to run almost entirely on fat. Insulin levels become very low and your body becomes an efficient, fat-burning machine. Naturally this can have many health benefits.

Benefits of a Keto Diet

Since the body is now using stored fat for energy, weight loss is the natural result. MCT oils—medium chain triglycerides, like coconut oil—help increase ketone production, so consuming more of these healthy fats is crucial to the diet’s success.Because of the types of foods eaten, the keto diet is extremely effective at lowering blood sugar and maintaining and preventing diabetes. Furthermore, ketones are a great source of fuel for the brain and combined with fewer blood sugar spikes, this translates into greater focus and mental clarity.Fats are shown to be the most effective molecule to burn as fuel, so people on the ketogenic diet report having more energy and increased physical performance. Not only that, but eating fats makes you feel full for a greater amount of time than when you consume carbs, so you’re less likely to overeat.The ketogenic diet has proven beneficial in the treatment of many other health woes including uncontrolled epilepsy, insulin resistance and acne. Eating this way also improves triglyceride and cholesterol levels most associated with arterial buildup. It’s a fact that low-carb, high-fat diets correlate to a dramatic increase in HDL (good cholesterol) and a decrease in LDL (bad cholesterol) compared to strictly low-fat diets.

So What Can You Eat?

If life without carbs sounds daunting, just focus on all the things you can eat. You’ll be surprised by the abundance of incredible recipes on the internet that demonstrate that keto is neither boring nor bland, and that you don’t have to forgo your favorite baked treats—you simply have to sub in some fun new ingredients.The important thing to remember is that keto is high in fat, moderate in protein (excess protein is converted into glucose), and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrates. Therefore you’ll want to avoid any processed carbohydrates such as wheat (pasta, bread, cereal), starches (potatoes, beans, lentils) or fruit. Avocados are the only fruit that is allowed in abundance, with berries, starfruit, rhubarb and melon acceptable in moderation.Dark, leafy greens and cruciferous veggies are the best choice, paired with grass-fed meat or eggs and high-fat dairy. Nuts, seeds and cheeses are excellent choices for snacking, and MCTs from coconut oil and high fat salad dressings help you produce ketones more quickly. If you must use sweeteners, stevia, monkfruit and erythritol are all good choices.

What You Can Expect The First Week

You may have heard about what’s referred to as “keto flu.” When transitioning to keto, some people feel mild symptoms of fatigue, headache, nausea or muscle cramps. It’s very common and it typically goes away after a few days. In fact, there are ways to minimize or even eliminate your symptoms.Because the keto diet is a diuretic, you’ll notice a tendency to urinate more frequently, which causes a loss of both electrolytes and water. You can combat this by increasing your water intake and replenishing your depleted electrolytes. Smart Water or coconut water with no added sugars are good options, as is using plenty of salt to season your meals. When it comes to salt, however, be sure to avoid iodized (which is most of the salt on the grocery shelves) and stick with Himalayan pink salt for women and Celtic sea salt for men.There are many types of diet plans, and finding the one that works for you is the best way to ensure success. Given the tremendous health benefits of the ketogenic diet, I feel like this is one plan worth trying. To learn more about the specifics of living the ketogenic lifestyle, attend our Keto Talk on Wednesday, July 26 at 6:30pm. Seating is limited so call the office today at 310-477-3335 to reserve your spot.