Ketogenic Diet - What You Should Know

The body uses glucose as its primary source of energy. When carbohydrate or glucose metabolism is restricted, the body will produce ketone bodies from fatty acids as an energy source. If someone reduces the number of carbohydrates they consume, or are fasting, then ketone bodies become the default energy source. Ketone bodies consist of Acetoacetate, which can be detected best in the urine, Beta-hydroxybutyrate, which can be detected best in the blood, and Acetone, which can be detected best through the breath.

The standard ketogenic diet consists of 75 percent fat, 20 percent protein, and 5 percent carbohydrate. The average American's diet consists of 56 percent carbohydrate, of which a large percentage is refined and simple sugars, which spike insulin and lead to insulin resistance and weight gain. The ketogenic diet changes how your body uses energy through entering a state called ketosis. The body has to adapt to this new way of working through ketogenesis. In this process of adaptation, many people report what is known as "the keto flu." They may get brain fog, nausea, chills, and fatigue. This can last for days or up to 2 weeks. Ketogenesis can change how minerals are used by your body, and supplementing with certain minerals or sea salt is usually necessary.

Ketogenic diets are generally recommended for diabetics or prediabetics, epileptics, Alzheimer's patients, many brain and neurological disorders like Parkinson's, brain trauma, certain cancers (as cancer feeds off of sugar), and weight loss. A study in the October 2001 Pediatrics Journal; 108 (4):898-905, concluded that the ketogenic diet had been effective in controlling difficult to control seizures in children, and even allowed the discontinuation or lessening of medication.

Another study in the Neurology Journal, 2006 Feb 28;66(4):617 found that the ketogenic diet improved symptoms of Parkinson's disease. The Virta study has shown 60% of patients has reversed their type 2 Diabetes, 94% reduced or eliminated insulin, and had a 30-pound average weight loss after one year.

Here's what to eat on the standard Ketogenic diet:

• Lean grass-fed and organic meats (beef, chicken, turkey, bison, lamb, venison)

• Wild Salmon, sardines, anchovies, and shellfish that are sustainably harvested (people with Mercury issues should eat only wild salmon)

• Eggs

• Avocados

• Olives

• Nuts and seeds: Pistachios, macadamia, almonds, walnuts, pecans, sunflower, and pumpkin seeds are best. (Avoid seeds and other nuts if you have lectin sensitivity.)

• Oils: Coconut, olive, macadamia, and avocado

• Green veggies: Swiss chard, beet greens, kale, collard greens, bok choy, arugula, etc.

• Unsweetened coconut yogurt

• Dairy in limited amounts for people without sensitivities (75% of the population has a sensitivity to lactose or casein in dairy): Butter and cheese

• Root vegetables in limited amounts: Beets, parsnips, and carrots

• Fruit in limited amounts: Stick with berries (raspberry, blueberry, and blackberry). Raspberry and blackberries are high in soluble fiber, so they negate some of the carbohydrate totals in the fruit. I recommend berries every day, but keep it limited to one or two servings.

• No sugar and no processed carbohydrates

Here is a sample one-day ketogenic meal plan (choose organic when possible):

• Breakfast: 2 or 3 eggs, half a sliced avocado, and 1/4 cup of berries

• Lunch: Wild salmon and veggies (asparagus or green beans)

• Dinner: Grass-fed beef with Brussels sprouts

• Snacks: Nuts or seeds are a great snack between lunch and dinner

Why do people lose weight when eating the ketogenic way? Some believe that it has to do with the increase in protein content and that protein provides more satiety versus carbohydrate. Some also believe that the body is more efficient at using ketone bodies for energy.

Many people are convinced that eating fat is bad. It has been ingrained into our subconscious from years of bombardment that low fat is the way to go. The ketogenic diet will generally raise the LDL (some have termed this the bad cholesterol) levels, lower triglycerides (which are better indicators of heart disease than the LDL) and increase HDL (which some consider the good cholesterol). 70% of patients admitted to the emergency room with heart attacks have normal LDL levels, a statistic that is regarded as evidence in questioning the link between heart disease and LDL levels.

Not everyone should do the ketogenic diet, and it should not be done consistently. Some people can do it for a couple of months, and then have to eat more carbohydrates for a while. Some people do better cycling it, by eating ketogenic for five days then taking two days off. Some people should do it for two weeks straight then take a week break to add in more carbohydrates. Also, with any diet make sure that you know your food sensitivities, which is something you can find out through Muscle Testing.

No diet is right for everyone, and it is best to consult with a dietary or medical professional to decide if this is the right dietary plan for you.

About the Author

Dr. Louis Granirer is a leading NY Chiropractor who specializes in traditional chiropractic care and holistic healing through nutrition response testing. Learn more by visiting his website at www.HolisticChiropracticCenter.com.

Additional References

• Lectins: Are They Affecting Your Health?