Ketogenic Diet – What Are Its Benefits For You
Many Americans suffer from various chronic diseases such as diabetes and obesity, and the main culprit is usually the food they eat. The standard American diet can contains excessive amounts of protein and carbohydrates, neither of which is good for your health because it eventually causes you to develop insulin and leptin resistance. As a result, you are prone to gain excess weight, develop inflammation and become experience cellular damage.
To avoid this problem, maintaining the right type of diet necessary, and the type of diet weight loss doctor Dr. Moghadam recommends is inducing your body into a state of nutritional ketosis, a condition where your body burns fat as its primary fuel instead of sugar. In order to reach nutritional ketosis, you must follow a ketogenic diet.
But what exactly is a ketogenic diet?
This guide will tell you everything you need to know about a ketogenic diet – how you can apply it to your lifestyle and what positives you can reap from it.
The Benefits of the Ketogenic Diet
A ketogenic diet (keto) is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the keys to achieving ketosis. It’s what I recommend for most people who would like to optimize their health.
There are a significant number of reasons why we recommend that you try a Keto diet, recommend by our Santa Monica Weight Loss Center. It can be very beneficial for people suffering from chronic conditions, or for people who would simply like to be healthier. Keto Helps with:
• Weight loss
If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, as it makes your body access fat stores for energy. Multiple studies have shown ketogenic diets to actually aid weight loss and FAT loss significantly better than calorie restriction alone
The human body can use both sugar and fat fuel sources. However, the latter is preferred because it is a cleaner, healthier fuel, as it releases far fewer reactive oxygen species (ROS) and secondary free radicals. Certain carbohydrates are known to cause an inflammatory cascade in your body which can worsen chronic inflammation from a myriad of disease processes, including heart disease
• Reducing Appetite
The feeling of hunger can cause you to consume more calories than you can burn, which can will lead to weight gain. A ketogenic diet can help you avoid this problem because reducing carbohydrate consumption can reduce hunger symptoms. Both fat and protein have been shown to be much more hunger reducing than carbohydrates, leading to the “full” effect that will prevent overeating. As an added metabolic bonus, your body must work harder to break down both fat and protein, making the process of releasing energy from these foods calorie burning in their own right.
• Lowering Insulin Levels
By far the most important positive effect of a ketosis based diet is its ability to improve your insulin sensitivity. When you consume carbs, they are broken down into sugars in your blood stream. When these sugars are introduced into your bloodstream, they cause a large pulse of insulin to be. Released to help transport this sugar into cells for consumption. Over time, these large pulses can lead to insulin resistance, which is essentially Diabetes.
Types of Keto Diets
There are several types of the keto diet based on specific needs:
• Standard Ketogenic Diet (SKD) SKD is the type I typically recommend for most people, because it is very effective. It focuses on high consumption of healthy fats (70 percent of your diet), moderate protein (25 percent) and very little carbohydrates (5 percent). Keep in mind that there’s no set limit to the fat, because energy requirements vary from person to person, depending on their daily physical activities. However, majority of your calories still need to come from fats, and you still need to limit your consumption of carbohydrates and protein for it to become a standard ketogenic diet.
• Targeted Ketogenic Diet (TKD) TKD is the type of diet for those who are active in fitness and working out. In this approach, you consume the entirety of your daily carbs in one meal, 30 to 60 minutes prior to your workout. The concept here is to use the energy provided by the carbs effectively before it disrupts ketosis. If you’re going to utilize this diet, I recommend that you consume carbs easily digestible with a high glycemic index to avoid upsetting your stomach. Then, when you’re done exercising, increase your intake of protein to help with muscle recovery, then continue consuming your fats afterwards.
• Cyclic Ketogenic Diet (CKD) Whereas TKD is focused on those who workout, CKD is the approach athletes and bodybuilders should take. In CKD, you cycle between a normal ketogenic diet, followed by a set number of days of consuming large amounts of carbohydrates. The concept here is to leverage carbohydrates to replenish the glycogen lost from your muscles during athletic activity or working out. Typically, consists of five days of SKD, followed by two days of carb-loading. During the ketogenic cycle, your carb consumption = 50 grams, but when you get to the carb-loading cycle, the amount rises 450 to 600 grams. That means it is important that you have high activity athlete lifestyle.
• High-Protein Ketogenic Diet A variation SKD. Overweight and obese people will benefit most from this type of dieat. In a high-protein diet, you increase the ratio of protein consumption to 10 percent and reduce your healthy fat consumption by 10 percent. In a study involving obese men that tried this method, researchers noted that it helped reduce their hunger and lowered their food intake significantly, resulting in weight loss. may help you at first, then you can transition to SKD after you normalize your weight.
• Restricted Ketogenic Diet As mentioned earlier, a ketogenic diet is a cancer fighter due to starving your cancer cells. By restricting your carbohydrate and calorie intake, your body loses glycogen and starts producing ketones that your healthy cells can use as energy. Because cancer cells cannot use these ketones, they starve to death.
A study done in 2010 supported this belief. A 65-year old woman who was suffering from glioblastoma multiforme (GBM), an aggressive type of brain cancer, was put into a restricted ketogenic diet that started with water fasting and then proceeded to consume 600 calories a day only. After two months, her weight decreased and the ketones in her body elevated. More importantly! There was no visible brain tumor tissue detected using magnetic resonance (MRI) or fluorodeoxyglucose-positron emission tomography (FDG-PET) imaging scans.
Put Away These Foods Before Going on a Ketogenic Diet
As with any diet, first take a look at your diet habits and remove unhealthy foods from your diet. Specifically removing sugars, packaged and processed foods, and starches, from your diet, because a ketogenic diet focuses on eating all natural, whole foods. Furthermore, avoid drinking milk because it contains the carbohydrate galactose – drinking just one glass can basically eat up your entire carb allotment for the day. In addition, avoiding milk helps lactose-intolerant people to implement the ketogenic diet. Many other products should be avoided, such as hydrogenated vegetable oils (canola), soy products and sodas. They may be low on carbohydrates, but they are unhealthy and can wreak havoc on your health.
The Ideal Foods to Eat for a Ketogenic Diet
So now that you’ve taken out all the unhealthy food sources, what’s the next step? When it comes to the core of an actual ketogenic diet, remember that you need to consume only a moderate amount of protein, or about one-half gram per pound of lean body mass, each day. In addition, carbohydrates must be minimized and high-quality fats increased to serve as your new fuel source. To ease yourself into a ketogenic diet meal plan, I usually recommend adding C8 medium-chain triglyceride (MCT) oil into your food. It’s typically more expensive than other types of MCT oil, but I prefer it more because it converts into ketones more effectively. You can start with 1 teaspoon per day, then gradually increase your consumption to 2 to 3 tablespoons per day.
If your stomach does not agree with MCT oil, you can try MCT powder, which is easier on your stomach. The table below provides a good overview of other foods rich in high-quality healthy fats:
- Coconut oil
- Animal-based omega-3 fats from healthy sources such as wild-caught Alaskan salmon, sardines, anchovies and krill
- Olives and olive oil (make sure they are third-party certified because most olive oils are diluted with vegetable oils)
- Raw, grass fed butter
- Raw nuts, such as macadamia, almonds and pecans
- Various seeds such as pumpkin, sesame, cumin and hemp
- Grass fed meats
- Lard and/or tallow
- Ghee (clarified butter)
- Raw cacao butter
- Organic pastured eggs
When building your ketogenic diet meal plan, it’s important to stick to green leafy vegetables because they are rich in fiber, antioxidants and various nutrients. Your best choices include broccoli, spinach, parsley, Brussels sprouts and zucchini. While fruits are generally healthy for you, majority of them should be are avoided in a ketogenic diet because of their high amounts of sugar. However, certain berries are safe to eat in moderate quantities, such as blackberry, blueberry and cranberry, because they are rich in antioxidants that can support your health.
As for beverages, there are several you can choose from. The most important is water, but you may also drink organic black coffee (without any sweeteners or milk), which is rich in antioxidants. Coconut milk can be consumed as well, as well as herbal teas because they are rich in various antioxidants and nutrients.
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