Ketogenic Diet
A Ketogenic diet is very-low-carbohydrate diet, developed the 1920’s. It was shown to reduce or even remove the need for medication in epilepsy patients. In the 1960’s this diet was successfully tested as a way to treat obese patients. It is also proven to be effective at treating diabetes, acne, cancer, polycystic ovary syndrome, and improving respiratory and cardiovascular disease risk factors. A Ketogenic diet contains high-fat foods, adequate protein and low-carbohydrate foods. The diet causes the body to burn stored fats in the body, instead of using carbohydrates (sugar).
What is a Ketone?
This diet derives its name from the small fuel molecules in our bodies called “ketones.” When our glucose, or blood sugar, is low these fuel molecules kick in. Ketones are produced when you eat relatively few carbohydrates, and only moderate amounts of protein. This signals the body to burn fat. It starts in our liver, where the liver makes ketone molecules from fat stored in our bodies. Then, the ketones are used as fuel for our whole body. This diet helps to lower insulin levels while using our stored fat to fuel our body.
In a study published in Experimental & Clinical Cardiology, a long-term ketogenic diet “significantly reduced the body weight and body mass index of the patients.” It also “decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol.” This study showed no negative side effects in patients, and confirmed that a ketogenic diet, over a longer period of time than previously studied (24 weeks) is safe and effective. If you are diabetic, have high blood pressure or you are breastfeeding, be sure to consult a doctor or nutritionist before using this method.
So What Can I Eat on a Ketogenic Diet?
Healthy, good fats include the ever-delightful heavy cream, grass-fed butter and coconut or olive oil. Carbohydrates typically come from vegetables that grow above ground (think of broccoli, eggplant, peppers, dark greens or avocados); some fruits like most berries, or plums; and pasta substitutes. Protein like grass-fed beef, organic chicken, fish and cheese are also on the Keto menu. You can drink water, coffee, tea, and small quantities of red wine.
The diet does not include candy, soda/juice, beer, breads/crackers, potatoes, rice, cereals, or pasta. The diet really helps you reduce your processed food intake significantly.
As with any change in lifestyle, deliberate, slow change tends to bring long-lasting change, rather than impulsive changes. Plan on making healthier choices for the long term. By changing our diet we can improve our health, our life and the lives of those around us.
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