The Keto Diet 101
A Detailed Beginner’s Guide to the Ketogenic Diet
The ketogenic diet (keto diet or KD) is a low carbohydrate high-fat diet with low amounts of protein. Following the KD means that your body produces energy using fat instead of carbohydrates. Most people discover Keto when they are searching for an effective way to lose weight.
Beyond weight loss, the keto diet may also help with Epilepsy, Diabetes, Cancer, and Alzheimer’s disease prevention.
History of the Keto Diet
Research to Treat Epilepsy
Little did you know that the keto diet is not new. It’s not a fad diet. While the term “ketogenic” wasn’t coined until the 20th century, there is a long history of intermittent fasting for health.
Greek physicians urged patients to limit their diets in order to treat ailments such as epilepsy and other health problems. Fasting was considered an essential component of a healthy lifestyle by ancient Greeks.
The only epilepsy treatment mentioned by Hippocrates was fasting, which was practiced throughout the world for over two millennia. More on fasting in another post.
In the modern era, studies were undertaken in the early part of the 20th century in France. In 1921, Dr. Wilder, of the Mayo Clinic, took that research to a new level.
He found that people with epilepsy who ate a high-fat, low-carb diet had fewer seizures when their blood sugar levels were reduced.
To stimulate the metabolism that fasting creates, he created the ketogenic diet (KD) as a way to mimic the metabolism that fasting produces.
In 1925, Dr. M.G Peterman, another Mayo Clinic physician, prescribed per day ratios for the KD with 1 g of protein per 2.2 pounds of body weight in children, 10-15 g of carbs, and the rest of the daily calories in fat to control seizures.
The Rise of the Keto Diet for Weight Loss
The Keto Diet can be traced back over two thousand years in medical history. With modern clinical research to treat epilepsy, the Keto Diet has become a popular regimen for weight loss. Research published in Science in 2012 kicked off the adoption of keto.
Discovered at the Gladstone Institute, a San Francisco-based research center, the antioxidant and anti-inflammatory genes activated by beta-hydroxybutyrate, is a ketone body generated when you restrict eating carbohydrates.
In 2014, the KD gained an enormous amount of traction and legitimacy when Dr. Peter Attia guest-posted on Tim Ferris’s blog. Dr. Peter Attia has multiple accolades. He is an expert in longevity who received five years of training at Johns Hopkins and who earned his M.D at Stanford.
Tim Ferris, Princeton-educated author of the 4-day book series is one of the world’s most popular podcasters (700 million+ downloads, 1 million+ followers) and bloggers.
The power of digital media exposed the KD to millions of people spawning testimonials about weight loss, the best recipes, and new Keto Diet plans like this one we put together.
Nutritional Macronutrients: Carbohydrates, Fats, And Protein
Macronutrients are the nutritional components of food that the body requires for energy and to keep the structure and functions of the body running. The three main macronutrients are carbohydrates (carbs), fats, and protein.
These macro nutrients all provide energy for the body which is measured in calories. Per gram, carbs have 4 calories, fats have 9 calories, while proteins have 4 calories per gram.
Carbohydrates are chemical compounds with carbon, hydrogen, and oxygen atoms. Structurally, a fat molecule is comprised of two types of components: a glycerol backbone and three fatty acid tails.
Proteins are complex molecules made up of smaller components. These components are called amino acids, which are linked together in chains.
The Basic Principles Of The Keto Diet
Keto means low carb, high fat. Limit carb intake, moderate protein intake, and eat high-fat foods. The standard ketogenic diet realigns the ratio of macronutrients in daily food consumption.
In standard keto diets, fat makes up 55 to 60 percent of the diet, with 30 to 35 percent being protein, and 5 to 10 percent carbohydrates.
By keeping your carbohydrate intake low enough, you switch your body from using glucose (sugar) for energy into using fat which creates the metabolic state called nutritional ketosis.
Nutritional ketosis occurs when your liver creates ketones. These ketones are converted into your primary energy source. When fat is broken down in your liver it is turned into ketones.
Ketones are a form of acid, and circulated throughout your body. This allows you to burn fat for energy! And you will reduce your blood sugar levels!
Dispelling The Myths About Fat
Have you heard…eating fat makes you fat? Let’s break down that myth.
The reputation of fats has taken a beating over the years. Unfortunately, the word ‘fat’ has multiple negative connotations associated with appearance, health, and foods.
The truth is that when it comes to nutrition, there are good fats and bad fats.
There are three kinds of fats: Unsaturated, Saturated, and Trans Fats. Eating in a healthy manner on keto means prioritizing unsaturated fats, limiting saturated ones.
Foods made with trans fats are highly processed foods. Checking food labels will help you determine if a product falls into a good or bad category.
Health Benefits Of The Keto Diet
If your goal is to lose weight, the keto diet is a proven method. There are multiple reasons why people may want to reduce weight. Appearance is probably number one on the list.
While your motivation may be based on self-image and improving self-esteem, there are myriad benefits to losing weight.
- Improved sleep
- better mobility
- increased energy
- less joint pain
- lower blood pressure
- reduced risk of stroke
Research suggests that the keto diet may prevent and treat many widespread non-communicative diseases and afflictions. Some cancers, diabetes, obesity, epilepsy, cardiovascular disease, MS, and Alzheimer’s are just a few that are being studied. Many of these conditions rely on sugar.
Keto dieters reduce carb consumption making the body rely on fat instead of sugar thereby, in theory, depriving these diseases of one of their sources for growth.
Is Keto Right For You?
We always recommend a visit with your doctor before embarking on any modified eating plan. An initial consultation can assess your individual situation and overall health to measure baseline levels. Hence, if you become a keto dieter, you’ll then have markers to measure your progress.
The Advantages Of The Keto Diet
The ketogenic diet is a low carbohydrate, high-fat eating plan. It’s not for everyone. However, many people have found success with the keto diet.
They are able to lose weight and control their blood sugar levels more effectively than on other diets. Beyond that, there is ongoing research that suggests it may be effective in preventing some diseases and improving overall health.
Get ready to try out this unique way of eating or want help creating your own personalized meal plan based on the principles of the KD then contact The Kellie Kitchen today!
Keto Accountability Coaching Program
21 day Keto & Fasting Jump Start Program
If you’re new to low carb and fasting you may need someone like me to hold you accountable. I have a one on one program. Click on this link for The Kellie Kitchen Keto Accountability Coaching Program.
I’ll teach you how to eat delicious food and still lose weight, look great and feel AMAZING.
The DIY Keto WorkBook
However, if you’re a “Do It Yourself” kind of person I have created a workbook to take you through the 21 day Jump Start Journey.
Click HERE find the 21 day Keto Guide Workbook on Amazon…
You can find the downloadable Keto workbook version at a discount here…