Ketogenic Diet Part 1


For the next couple of posts we will look at ketogenic diet. First of all we want to congratulate anyone who is becoming more mindful about what they put into their mouth. As you have learned from the previous posts on this blog and no doubt from several other sources, the SAD(Standard American Diet) is indeed sad the way it affects our health. Any step away from the SAD is a step in the right direction. So whether you start your journey from the SAD,  ketogenic diet or a paleo diet or perhaps some other diet, you will eventually find that not a diet but a lifestyle is what brings you physical health and emotional wellness.


Individuals on a ketogenic diet are indeed mindful about what they eat. In general, those on a ketogenic diet strive to obtain 5-10 % of their from calories from carbohydrates, about 15-25 % from protein and about 65-75 % from fat.


Typical foods consumed on a ketogenic diet include meat, chicken, fish, eggs, butter, oils, cheese, cream, avocados, nuts and nut butters. Though not a mainstay of the diet, some low starch vegetables such as leafy green vegetables, cauliflower, tomatoes, mushrooms, and asparagus are allowed on the keto diet.


Foods not allowed on a ketogenic diet include candy, other sweets and desserts, pizza, and sodas. I don’t think any nutritionist would argue that eliminating these foods from our diet is a bad thing. But other foods not allowed on a ketogenic diet include, whole grains, fruits, beans, and roots.


Looking at many studies on pubmed, there is no question that keto diets reduce weight in the short term. The reasons for the weight loss include, consuming fewer calories than the usual caloric intake, reduction in appetite from ketone bodies and higher protein intake, and other biochemical mechanisms.


Moreover many studies show that a ketogenic diet, at least in the short term, can reduce total cholesterol, LDL and even triglycerides. In some studies diabetics experience better blood sugar control while being on a ketogenic diet. So, on the surface, ketogenic diet appears quite attractive.  However, as we will look in detail on the next post, this diet may not be the choice for long term health and wellness.

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