Table of Contents
Table of Contents
There are two sources of fuel for the human body: glucose and fatty acids. Fat is an energy source that can be stored in excess in the body, leading to weight gain. Learning to efficiently access this fat for energy, rather than glucose, is key to weight loss. This idea is the basis for the ketogenic diet, which has grown in popularity over the past few years.
The ketogenic diet, popularly known as the Keto diet, is an eating regimen high in healthy fats, moderate in protein, and low in carbohydrates. The diet is based on the idea that when intake of simple carbohydrates and/or sugar is reduced to 30-50 grams per day for more than a few days, the body will start to convert fat into ketones, which are then used for energy.
Personally, I recommend plenty of green leafy vegetables when practicing keto. Since they are low in calories, they can comprise up to a quarter of your food intake, while only accounting for five percent of your calories. For example, two servings of spinach contain only 20 calories.
Traditionally, the keto diet is defined as a diet where foods are consumed in the following ratios:
Many experience the following benefits while on a keto diet:
While vitamins and minerals are considered micronutrients, all foods are composed of the three macronutrients, sometimes referred to as “macros” for short:
Carbohydrates are the first macronutrient and can be considered either simple or complex.
Simple Carbohydrates: Simple carbohydrates are made of shorter chains of sugar, compared to complex carbohydrates. When digested, they are more easily absorbed in the gut and, as a result, raise the blood sugar more rapidly than complex carbs. Eating simple carbohydrates also causes the body to release more insulin when compared to complex carbohydrates, leading to weight gain.
Consuming simple carbohydrates often leaves a person feeling hungry shortly after eating, resulting in the craving of more simple carbohydrates.
Examples of simple carbohydrates that do not follow the keto diet:
Complex Carbohydrates: Complex carbohydrates are made of long chains of sugars than simple carbohydrates. Because of this, they take longer to digest and do not raise blood sugar as quickly as simple carbs do. This means they have a lower glycemic index, and they allow the body to feel fuller longer than simple carbohydrates. A ketogenic diet allows for the consumption of most complex carbohydrates without limit. However, beans and peas, while complex carbohydrates, are not allowed on a ketogenic diet.
Examples of complex carbohydrates:
Fat is the second macronutrient. Those on a keto diet should consume 60-70 percent of their calories in the form of fat. Contrary to common belief, not all fats in foods are bad — when more healthy fats are consumed, the body becomes more efficient in burning fat. In addition, many doctors, myself included, believe that eating fat does not necessarily make one fat. Eating sugar seems to be a bigger culprit.
Fat plays an important role in the body’s overall metabolism. However, some fats have been labeled “good fats,” while others have been labeled “bad fats”. In recent years, the dangers of saturated fats, often considered a “bad fat”, have been called into question.
Examples of fats:
The third macronutrient is protein. Proteins, which are composed of and broken down into amino acids, are essential nutrients that play an important role in the body. The basis for hair, nails, enzymes, and hormones, proteins are also important building blocks of bone, cartilage, tendons, muscle, and skin.
Examples of protein:
Most of us rely solely on sugar, or glucose, for energy. It can be consumed when we eat foods high in sugar or rich in simple carbohydrates. Because simple carbohydrates break down into glucose, when we consume more glucose than our bodies can burn, our bodies will store the excess sugar, which will eventually become fat. Contrary to popular belief, not all fruits are equal, and eating high-sugar fruits regularly can also be problematic for those who need to limit their sugar intake.
Two hundred years ago, the average person consumed seven pounds (3.2 kg) of sugar per year. By 2020, that average has skyrocketed to between 100 and 120 pounds (47 -55 kg) per year.
The excessive intake of sugar almost certainly explains the disease trends we see around the world, which include obesity, high cholesterol, metabolic health, sleep apnea, high blood pressure, and other chronic diseases.
Ketosis occurs when fat tissue is broken down into free fatty acids. These fatty acids are then transported to the liver, where they will be converted into ketones, molecules that act as an alternative fuel source. The main ketones are beta-hydroxybutyrate, acetoacetate, and acetone.
I frequently explain to patients that ketones are like high-octane fuel for the body. They are a “cleaner-burning” fuel that both the brain and the rest of the body can utilize when sugar intake is reduced. The use of ketones for fuel, as opposed to sugar, also results in less oxidative damage to the cells of the body.
Ketosis can mean different things to different people. The ketosis diet I follow is rich in green leafy vegetables and includes healthy fats, seafood, meat, chicken, eggs, cheese, nuts, and seeds. As with almost anything, moderation is key! Typically avoided are sweets, sugars, bread, rice, tortillas, potatoes, beans, and other processed foods. Fortunately, there are great-tasting keto snacks and keto bars that make this easier.
While the ketogenic diet may not be for everybody, it can be a great alternative for those who have not succeeded in controlling their weight or diabetes using other low-calorie diets.
Many who are carbohydrate-sensitive (or experience blood sugar imbalances) and have trouble controlling their blood sugar levels have also seen significant benefits from going on a low-carbohydrate, high-healthy-fat diet.
I personally went on the keto diet back in the summer of 2017. At that point, I had reached my peak weight of 247 pounds (112 kg). Although I am six feet, three inches tall, that weight was still uncomfortable for me — my clothes did not fit correctly, and sleep was not refreshing. In addition, my knees and back were hurting despite no history of injury.
After 90 days of being completely committed to a low-carb lifestyle, I found myself down 30 pounds (14 kg). And I was able to accomplish all this without rigorous exercise, though after I lost the excess weight, I started working out regularly to build muscle.
This low-carb approach helped me lose the weight I had been trying to shed for more than 10 years. Observing my success, many patients inquired as to what I was doing, so I shared my strategy with them.
Years later, I have kept the weight off, and I’ve had dozens of patients significantly improve their energy levels, support healthy metabolic function, lose weight, and sleep better with the same approach.
References:
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