What Are They And Should I Adopt Them?
My husband and I began eating a ketogenic or low-carb diet in 2018. It was a rather smooth transition for us, since we had already been eating a Paleo diet and had gone gluten-free and nearly grain-free by this time anyway. However, for many people, transitioning to a new diet can be very overwhelming and fraught with tons of questions. Hopefully, I can answer some of them for you!
What Is A Ketogenic Diet?
For starters, what is a ketogenic diet? In simple terms, a ketogenic (a.k.a. keto) diet is a very low-carbohydrate, moderate protein and high-fat diet that can help you burn fat more efficiently. In order to be considered a keto diet, one must reduce their carbohydrate intake low enough to put their body into a metabolic state, called ketosis.
Ketosis
Generally, in order to reach the state of ketosis, one must eat 50 grams of net carbohydrates (total carbs, less fiber) or less each day. However, the fewer the carbs consumed, the better. In fact, 20 grams of net carbs each day is ideal and appears to be more effective in helping individuals reach ketosis, lose weight or improve type 2 diabetes.
Within 3 to 4 days of eating a keto diet, the body will eventually run out of blood sugar, or glucose, which it uses quickly. At this point, the body starts to break down protein and fat for energy using ketones produced by the liver from fat. This metabolic state is called ketosis. When the body reaches the state of ketosis, it becomes extremely efficient in burning fat for fuel, rather than glucose (a.k.a. sugar).
It is important to note that the brain consumes lots of energy each day. However, it cannot operate on fat directly. It can only run on glucose or ketones.
Clean vs. Dirty Fuel
Despite what many people may believe, fat is actually the body’s preferred source of fuel. It is often referred to as “clean-burning” fuel for the body. In fact, our bodies CANNOT live without fat.
On the other hand, our bodies CAN live without carbohydrates. Consequently, the glucose that is used by the body as fuel from carbohydrates and sugars is thought of as “dirty” fuel.
Not only is fat a cleaner burning fuel for the body, it is also more filling than the glucose from carbohydrates, which causes you to eat less.
Ketogenic Diet Versions
Contrary to popular belief, the ketogenic diet isn’t just one diet. There are, in fact, 4 versions of this diet that have become popular among various individuals:
1. Standard ketogenic diet (SKD)
In the standard keto diet, carbs are kept low at 5% of total calories, protein consumption is moderate, at 20% of total calories and fat content is raised up to 75% of total calories.
2. Cyclical ketogenic diet (CKD)
In the cyclical keto diet, the standard diet is followed for shorter periods of time, followed by higher-carb feeding days. Often times, people will eat a keto diet for 5 days and a high-carb diet for the remaining 2 days of each week.
3. Targeted ketogenic diet (TKD)
In the targeted keto diet, the standard diet is followed for most of the week. However, more carbohydrates are added around workouts.
4. High-protein ketogenic diet (HPKD)
The high-protein keto diet is similar to the standard diet, in that carbs are kept low at 5% of total calories. However, protein consumption is increased to 35% of total calories and fat content is raised to only 60% of total calories.
Generally, the cyclical and targeted keto diets are primarily used by bodybuilders and athletes. As such, they have not been studied as much as the standard and high-protein diets.
Ketogenic Diet Side Effects
Before starting any new health regimen, including a new diet, you should also be aware of any side effects that may occur. Some people experience these side effects while on a ketogenic diet:
1. The “Keto Flu”
The most common side effect of starting a ketogenic diet is the “keto flu.” This may include headaches, weakness, irritability, dizziness, bad breath, nausea, and fatigue. Other common side effects, include constipation, mild low blood sugar or indigestion. Dr. Josh Axe claims that:
“This happens because your body runs out of sugar to burn for energy and it has to start using fat. That transition alone is enough to make your body feel tired for a few days.”
These symptoms are generally short-term. However, to reduce these symptoms, consider gradually decreasing your carbohydrate consumption over a period of a few weeks. Sugar, starches and processed foods, however, should be cut-out immediately. It also helps to drink plenty of water and add more salt to your diet for added electrolytes. Consuming bone broth is another great option to relieve these symptoms.
2. Diarrhea
Some people experience having diarrhea when switching to a keto diet. This may be due to the gallbladder being overwhelmed with additional fat intake, as the gallbladder’s job is to produce bile to help break down fat in the diet.
It can also be due to a lack of fiber in your diet, if you are not eating enough low-carb foods that are high in fiber. Still another reason may be due to an intolerance to dairy or artificial sweeteners. Xylitol, for example, causes diarrhea in many people and should probably only be consumed in small amounts.
3. Ketoacidosis
A much more serious, yet less common, side effect of being on a ketogenic diet is ketoacidosis, or diabetic ketoacidosis. This is a condition that mostly affects those with type 1 diabetes but can also affect those with type 2 diabetes, as well.
This life-threatening condition occurs when ketones and blood sugar are dangerously high. This combination makes the blood too acidic, which can alter the functions of internal organs in the body. This is precisely why diabetics should be closely monitored by their doctor before beginning a diet, such as this.
4. Kidney Stones
Another concern many people have, when adopting a low-carb diet, is the development of kidney stones. “Kidney stones are hard deposits of mineral salts” that “occur when supersaturated chemicals in the urine collect to form a crystal.” However, no research to date has found “that kidney stones occur more often among those who follow a low-carb or ketogenic diet over other conditions.”
5. Hypothyroidism
Some people caution against the ketogenic diet, claiming that it can cause hypothyroidism in an individual, or an under-active thyroid. However, this has not yet been confirmed by studies.
Although, it has been determined that a ketogenic diet that includes a high consumption of omega-6 polyunsaturated fatty acids can actually be pro-inflammatory. There is evidence to suggest that there is a connection between low levels of inflammation and hypothyroidism.
Omega-6 polyunsaturated fatty acids are found in poor quality meats, fat and industrial seed oils. To avoid this issue, seek out high quality versions of these foods that are organic, grass-fed, pasture raised and wild-caught. Also, only consume healthy fats from these animals or in the form of coconut oil, olive oil and avocado oil.
6. Hormonal Imbalances
Let’s face it, men and women are different, both physically and hormonally. If you’ve ever interacted with a female at certain times of the month, you’ll know this is true, am I right?
As it turns out, many of the proponents of the keto diet that boast its effectiveness happen to be men. According to Natacha Turner, a hormonal naturopathic doctor, many women have a difficult time adopting a keto diet and struggle to maintain their weight in the long-term. A study published in the journal Diabetes supports her claim.
Apparently, insufficient carbohydrate intake in women can cause hormonal imbalances. When women do not consume enough complex carbohydrates, serotonin, progesterone and insulin levels can shift, increasing insulin levels, causing weight gain.
Cutting carbohydrates drastically can also cause an increase in cortisol, or the “stress” hormone, which can also cause weight gain. Dr. Taz Bhatia warns that:
“While men and women can see their cortisol levels spike from cutting carbs, women tend to be more sensitive to changes in cortisol levels because our hormonal balance is more complex…Women’s hormonal systems are so delicate that doing anything to the extreme stresses the hormones…”
Although some women seem to do fine on a long-term keto diet, hormonal imbalances could explain why many women experience a plateau after initially losing weight, followed by weight gain.
If you experience any negative effects, it may be your cue to consider that this may not be the diet for you. Perhaps following a more moderate to liberal low-carbohydrate diet may be more suitable, where you concentrate on eating real whole and unprocessed foods that are nourishing and nutrient-dense, rather than concentrating on being in ketosis.
Who Should NOT Follow A Ketogenic Diet?
Generally, a keto diet can be eaten indefinitely, as long as you do not experience any rare side effects. However, there are a few groups of people that should not follow a keto diet without a doctor’s approval. Those groups include:
- Type I diabetics and other people taking diabetic medication, such as insulin,
- People taking high blood pressure medication and
- Women breastfeeding.
These people may be able to adopt a low-carb diet. However, as with starting any new diet, you should always discuss any changes in medication or lifestyle with your doctor.
What Is A Low-Carb Diet?
A low carb diet is generally any diet where the individual consumes 100 grams of carbohydrates per day or less. So, while a ketogenic diet is a low-carb diet (since it is defined by consuming 20 grams of carbohydrates each day or less), a low-carb diet is not necessarily a ketogenic diet. As such, low-carb diets are often more liberal in consuming carbohydrates than the keto diet. Following are the different levels of low carb diets.
- Keto low carb – Very low carb; 20 grams or less of carbs are consumed each day.
- Moderate low carb – between 20 and 50 grams of carbs are consumed each day.
- Liberal low carb – between 50 and 100 grams of carbs are consumed each day.
To put this in perspective, the average American consumes 250 grams of carbs or more each day, most of which are in the form of refined and highly processed carbohydrates and sugar.
What Is The Atkins Diet?
The Atkins diet was really the precursor to the modern keto and low-carb diets of today. It was originally promoted in 1972 and has now been around for almost 50 years. Many claim that you can lose weight by eating low-carb, but eating as much protein and fat as you want.
With this diet, there is a 4-phase plan that is restrictive and may be cumbersome to follow. However, it may also be the best way to get to know your body and what kinds of foods are the most beneficial in maintaining a healthy weight.
1. Phase 1: The Induction Phase
This is the most carbohydrate restrictive phase, where almost no carbs are consumed at all. Foods high in protein and fat, along with very low-carb vegetables, are allowed for two weeks.
2. Phase 2: The Balancing Phase
During this phase, you increase your carb intake by 5 grams of carbs each day for one to two weeks until you determine the maximum amount of carbs you, personally, can consume without regaining weight or your weight loss ceases. Generally, this is between 25 to 30 grams of net carbs daily. Foods, such as nuts, more low-carb vegetables and some fruits are added back in during this phase.
3. Phase 3: The Pre-Maintenance Phase
During this phase, you gradually add more carbohydrates to your diet, about 10 grams of net carbs weekly, to monitor whether weight is regained. As you begin to achieve your target weight, you add more carbs to your diet, until it slows down, or stops at your target weight.
4. Phase 4: The Lifetime Maintenance Phase
In this final phase of the diet plan, you should have reached your target weight and are able to eat foods without regaining weight. Through the three previous phases, you hopefully will have learned which foods you can tolerate while maintaining your weight and which foods are the culprits in causing weight gain in your body, particularly. The end result is basically a standard low-carb diet.
And although it is a low-carb diet plan, the amount of protein and fat intake is not specified. It is simply recommended that they be “high.” Originally, the quality of protein and fat were not specified either. However, recent inquiries into this diet show that the quality of protein and fat has been addressed and organic, grass-fed and pastured sources are advised.
Too Much Protein?
Many people fear that eating too much protein will cause it to be converted to glucose in the body, raising insulin levels. However, eating too much protein does NOT seem to be a problem for most people on a keto, low-carb or Atkins diet, so long as it is a healthy source of protein.
Protein is generally very filling and is difficult to over-eat. Although some amino acids from protein can be converted to glucose, raising insulin levels, it is actually very uncommon. It is much more of a risk to get inadequate protein intake, which can lead to muscle and bone loss.
If you are aiming to be on a ketogenic diet, protein intake should be no more than 30% of your diet. Diets that include more than 30% of protein are classified as moderate low carb diets, rather than keto diets. You might want to take a look at the Atkins diet mentioned above, if you want more structure than what the low-carb diet provides.
Why Are The Keto & Low-Carb Diets Good For Me?
Keto and other low-carb diets have been shown to provide many health benefits. The increase in ketones in the body, when on a keto diet specifically, can cause huge reductions in blood sugar and insulin levels, which can have many health benefits. One study found that the keto diet improved insulin sensitivity by 75%.
Keto diets, specifically, have been shown to benefit several health conditions as follows:
1. Acne
Eating a diet rich in healthy fats and low in refined carbohydrates, refined sugars and processed foods often reduces or eliminates acne in individuals.
2. Alzheimer’s disease
A keto diet may reduce or slow the progression of Alzheimer’s disease, since the healthy fat and cholesterol broken down for energy by ketones may help protect the brain cells from damage.
3. Brain injuries
An animal study found that the keto diet may aid in recovery after brain injuries, such as concussions.
4. Cancer
It has long been known that cancer cells feed on sugar. As such, the keto diet is being used to treat several types of cancer and slow or eliminate tumor growth by starving the cells of sugar and feeding the body nourishing fats, instead.
5. Diabetes
Adopting a keto diet often lowers insulin and improves insulin sensitivity in the body. This often results in a reduction in blood sugar and body fat. Studies are showing many Type 2 diabetic patients reversing their Type 2 diabetes on a keto diet.
6. Epilepsy
Keto diets have helped control seizures caused by epilepsy since the 1920s.
7. Heart Disease
Many risk factors of heart disease are improved by adopting a keto diet, such as reduced body fat, increased HDL cholesterol levels, reduced blood pressure and reduced blood sugar.
8. Parkinson’s disease
This diet may improve the symptoms of Parkinson’s disease, as the healthy fat and cholesterol broken down for energy by ketones may help protect the brain cells from damage.
9. Polycystic Ovary Syndrome (POS)
This occurs when a woman’s ovaries are larger than normal and small fluid-filled sacs form around the eggs. Insulin levels may play a key role in polycystic ovary syndrome. The keto diet has been shown to reduce insulin levels and insulin sensitivity, which may effectively treat POS.
Now, these are all benefits of a keto diet. But even more liberal low-carb diets improve all of these conditions to some extent, since they generally reduce the amount of refined carbohydrates, refined sugars and other processed foods consumed.
Stop Counting Calories!
Especially in the keto world, counting calories is frowned upon. One of the reasons is that the whole calorie calculation is flawed. There is no way to know how many “calories” an individual actually burns for involuntary processes, such as organ maintenance and heating the body. Therefore, it is nearly impossible to determine what each individual’s daily calorie needs really are.
You can and should, however, count carbohydrates. But note that the carbohydrates you count should be net of (or reduced by) the grams of fiber consumed. In fact, you can consume all the natural fiber you want from foods.
Be sure to only calculate “net carbs” by deducting fiber from the total carbohydrate count. Many food package labels are now including “net carbs” on their ingredients lists. But this can mean net of sugar alcohols, which can have negative effects on weight and blood sugar levels.
Why is Fiber Good For Me?
Despite what many people may believe, low-carb diets often contain more fiber than higher carb diets that include whole grains. Food, mainly fruits and vegetables, that contain fiber are known as prebiotics, since the fiber is digested in the small intestine before it moves to the large intestine. This is important, since the small intestine makes up 56% of your digestive tract and is where 90% of your caloric absorption happens.
Good Gut Bacteria
You may be aware that your digestive system is home to a whole host of gut flora or microbiomes. But did you know that these microbiomes feed off of the fiber contained in the prebiotics you eat?
Human cells don’t contain the enzymes to digest many fibers, whereas intestinal bacteria do. Soluble, fermentable fiber is especially beneficial in feeding the gut flora, which promotes the growth of more “good” gut flora. Not only does this fiber make you feel full for longer, but it also produces nutrients in the body, including short-chain fatty acids, which nourish the colon wall.
“Fiber may decrease food intake, slow down food’s absorption in the stomach and small intestine, and then help it exit quickly through the large intestines, all of which are potentially beneficial in treating obesity.”
– Dr. Jason Fung
Optimal Daily Fiber Intake
So, how much fiber do you need daily? A recent study done at the University of Otago in New Zealand concluded that 25 to 29 grams of daily fiber is less than adequate. A larger consumption of fiber is recommended to maintain weight and avoid disease. Dr. Mercola recommends consuming 25 to 50 grams of fiber per every 1,000 calories consumed, especially the soluble form.
Good Fiber Sources
Low-carb vegetables that are high in fiber include artichokes, avocados, cruciferous vegetables (including broccoli, Brussel sprouts, cabbage and cauliflower), carrots, peas and spinach, just to name a few. In addition, eating seasonal foods high in fiber can also improve gut flora and increase health benefits.
Will I Lose Weight On A Keto Or Low-Carb Diet?
While many proponents of these diets are quick to claim that it is an easy way to lose weight, I would have to say that it depends on what your diet was before you started a ketogenic or low-carb diet.
Previous Diet
For an individual who is currently on a very high-carb diet, switching to a low-carb diet may very well cause a drop on the scale. On the other hand, an individual who has already cut out lots of carbs may not find that this diet causes much weight loss, if any at all.
This, however, is not to say that a keto or low-carb diet is not worth adopting. It would be naïve to say that an individual is unhealthy unless they are thin. I have met plenty of healthy people that are larger than the picturesque ideal of a thin person. Just as I have met plenty of thin people that are actually really unhealthy.
Statistically speaking, though, the average person loses 2.2 times more weight on a keto diet than on a calorie-restricted, low-fat diet. Triglyceride and HDL cholesterol levels also often improve.
Gender Plays A Role
Whether you lose weight on this diet also depends on whether you are male or female. As stated above, many women experience hormonal imbalances on a ketogenic diet, whereas many men do not. Women may do better gradually adopting a moderate to liberal low-carb diet, where more complex carbohydrates are consumed in order to encourage healthy hormone balances.
Generally, the fewer number of carbs consumed each day, the more effective the diet appears to be for weight loss and reversing type 2 diabetes. But if you are looking to adopt a healthier diet, in general, a low-carb diet may be more appropriate, as it is not as restrictive as a keto diet and may be easier to adopt long-term, while still providing many of the health benefits.
Foods To Avoid Or Eliminate
It’s easy to say that all high-carb foods should be avoided, but what are they exactly?
1. Sugar
Avoid eating sugary foods, such as breakfast cereals, cake, pastries, ice cream, candy, milk chocolate, soft drinks, sports drinks, smoothies and even fruit juices.
Artificial sweeteners and sugar-free diet foods and drinks containing sugar alcohols or non-caloric sweeteners should also be avoided, as these foods can affect ketone levels and tend to be highly processed. They may also maintain sugar cravings.
2. Starch
Bread, pasta, rice, porridge, muesli, breakfast cereal and any other wheat based products include high amounts of carbohydrates and should be avoided.
Starchy vegetables, including potatoes (including French fries and potato chips), beans, peas, lentils and corn are generally high in carbohydrates and should be eaten only on occasion.
Other root vegetables including carrots, rutabaga and beets, can be eaten in moderation, if you are not too strict with your carbohydrate intake.
3. Unhealthy Fats
Margarine and other industrial butter imitations, along with vegetable or seed oils, should be avoided. These products contain high amounts of omega-6 fats that can clog arteries. Other examples of these unhealthy fats include canola oil, corn oil, cottonseed oil, safflower oil, soybean oil and sunflower oil.
4. Fruit
Most fresh and dried fruit contain a lot of sugar. Although it is agreed that fruit, in general, is healthier than candy, since it is “natural” and contains some amount of fiber, the natural sugars in fruit are actually identical to that found in sodas and other sweet beverages. In fact, 5 servings of fruit is equivalent to drinking 16 ounces of soda!
That being said, both fresh and dried fruits can be eaten as a natural form of candy, occasionally. However, eating too much will increase your carbohydrate intake, kicking your body out of ketosis and potentially sabotaging your weight loss goals.
It is more beneficial to consume small amounts of berries or lower carbohydrate fruits, such as coconut, citrus and melons. Sugary fruits should be enjoyed when they are in season and in moderation.
5. Low-Fat & Diet Products
These foods are often highly processed and high in carbohydrates, namely sugar. When eating a low carbohydrate diet, they defeat the purpose of eating healthy high-fats and should be avoided.
Also, be aware of products sold as “low-carb” foods. Many of them are actually full of carbohydrates, especially if they include a sugar alcohol called maltitol, which is a processed sweetener that actually gets partially absorbed by the body, raising blood sugar and alcohols. Instead, focus on eating “real whole foods,” that are high quality and minimally processed.
6. Condiments & Sauces
Often times, condiments and sauces not only contain hidden sweeteners, but also contain unhealthy fats. You really need to read the nutritional facts before consuming these and look for condiments and sauces that are low in sugar or sugar-free and contain healthy fats (i.e. olive oil, avocado oil, coconut oil, etc.).
7. Alcohol
Some alcoholic beverages contain carbs that are rapidly absorbed by the body that can knock you out of ketosis. In fact, beer has been referred to as “liquid bread”. It’s full of carbs that should be avoided.
Alcohols that are lower in carbohydrates include red or white wine, dry champagne and hard “unsweetened” liquor, such as cognac, vodka and whiskey.
What Can I Eat?
Although the above list seems limiting, there are so many other foods that you can eat. In fact, you can generally eat these foods without restriction. However, you might not want to because they are so filling you won’t be able to!
1. Good Protein Sources
Meat, including beef, wild game, pork, lamb and poultry, are all good choices, including bacon. Always try to choose organic, pasture-raised and grass-fed options if you can.
Fish of all kinds are allowed on a keto diet, especially fatty fish, such as salmon, mackerel and herring. Again, always try to choose wild-caught options when possible.
Eggs, especially organic, cage-free and pastured eggs that are higher in omega-3 fats, can be eaten liberally on a keto diet.
2. Dairy
If you do not have a dairy allergy or sensitivity, adding dairy products to your diet can increase satiety. Try to choose unprocessed and full-fat options, such as heavy whipping cream, real butter, sour cream and full-fat cheeses, especially the organic varieties.
Be aware that milk, especially the reduced fat and skim milk varieties, often contain lots of milk sugar and should be avoided. Similarly, flavored, sugary and other low-fat milk products should be avoided. Whole, unflavored milk can be drank moderately.
For individuals having trouble consuming dairy, coconut and almond products are a good substitute. Look for creams, milks and cheeses that are low in sugar and high in fat.
3. Nuts & Seeds
Low-carb nuts and seeds can be enjoyed on a keto diet and make a great snack. Good options include almonds, pecans, Brazil nuts, macadamia nuts, flax seeds, pumpkin seeds, chia seeds and hemp seeds.
It is worth noting, however, that it is easy to over-consume nuts. It is best to limit the amount of nuts or seeds eaten to only a handful or two a day.
The type of nuts or seeds eaten should also be noted. Some nuts, especially cashews, are actually high in carbohydrates. Just one ounce of cashews (equal to 1/4 cup) will land you with 7 grams of net carbs (8 grams of carbs, less 1 gram of fiber)! So, consume your nuts and seeds wisely and read the nutrition facts!
4. Healthy Fats
Don’t be afraid to eat fat. Fat is actually your friend. Healthy sources of fat include grass-fed butter, grass-fed beef tallow, pastured pork lard, organic virgin coconut oil and organic extra virgin olive oil. These fat sources can not only make your food taste great, but can also make you feel fuller longer.
Avocados, in general, are also very healthy fats to consume, as well as products made from avocados. Avocado oil, guacamole and mayonnaise made with avocado oil are all healthy choices and can generally be used liberally.
5. Fruits & Vegetables
Generally, berries, including blueberries, raspberries and strawberries, can be enjoyed moderately. These berries make an especially great dessert, when topped with sugar-free whipped cream. However, even these fruits should be avoided if weight loss is trying to be achieved.
Non-starchy vegetables, on the other hand, can generally be eaten liberally. These vegetables include leafy greens, asparagus, cabbage, zucchini, peppers, olives, mushrooms, broccoli, cauliflower, artichokes and turnips, just to name a few.
6. Herbs & Spices
Add salt, pepper, herbs and other spices liberally to your food to add flavor. These are generally very low in carbohydrates and will not affect your blood sugar much.
7. Beverages
Try to drink lots of spring water. Adding a slice or two of lemon or lime can add some flavor, if plain water gets too boring. Coffee and tea are also allowed on a keto diet. However, be sure not to consume sugary lattes. Instead, try adding a little heavy whipping cream, grass-fed butter and/or organic virgin coconut oil to your coffee or tea for a keto version that is absolutely delicious!
Meal Plan Suggestion
There are many meal plans available on the internet. Just do a quick search and you’ll see. You can find recipes galore, including on my blog! However, I’m not one to follow any meal plan too closely. It can really get cumbersome. So, here, I will give you just one of many examples to choose from.
Breakfast: Keto or bulletproof coffee or tea (my favorite is chai tea)
Lunch: Breakfast casserole square
Dinner: Salad with healthy dressing and a keto casserole or simple chicken and steamed or roasted vegetables topped with butter.
It is advised that you do not snack on any diet really, but especially on a keto diet. If you must have a snack, it should be a small portion of a food high in fat and/or protein, such as:
- a handful of nuts and seeds
- chunks of cheese
- Olives
- 90% dark chocolate
- Fatty meat or fish
- Hard boiled eggs
- Veggie sticks with homemade ranch dip, salsa or guacamole
- Leftover meals
Just be aware that carbohydrates add up very quickly, so pay attention to labels to avoid consuming too many.
Sticking To Your Diet
The best way to sabotage any diet is to ignore your diet when you dine out, attend holidays and parties and go on vacation. I used to be notorious for this!
I remember years ago following the Weight Watchers diet with a co-worker. We would follow our diet closely all week long, tracking our points, until the weekend came. Then, we’d go out to eat and completely ignore our diet plan, have a few drinks and completely blow it. Our weigh-in days were usually a disappointment, to say the least.
What Is A Diet?
I actually hate the world “diet.” To most people, the term eludes to something that is short-term. In fact, the definition of a diet is “food and drink regularly provided or consumed” or “habitual nourishment.” Given these definitions, I have come to think of my diet as more of a lifestyle, or rather, the way I eat. It doesn’t matter where I am, I choose to eat this way.
Eating Outside The Home
That being said, sometimes it is impossible to stick to a food plan entirely. When I feed my family at home, I always choose high quality ingredients that are organic, grass-fed, pasture-raised, wild-caught, etc. When we dine out or attend an event of some sort, however, I can assume that the food is probably not up to my standards. But I am not so rigid that I don’t’ leave the house! Every diet needs some flexibility.
On the occasion we do eat outside the home, I always aim to follow my “lifestyle” diet as much as possible. For example, I choose cheeseburgers without buns, steamed vegetables over mashed potatoes and veggie noodles instead of pasta, when available. If there is dessert offered, I take smaller portions or none at all.
Special Occasions
The same goes for birthdays and holidays. When celebrating at home, I also always make our birthday cakes and ice cream using low carb ingredients. So, even then, we can feel good about what we are eating. When celebrating outside the home, I always offer to bring a dish that I know is a low carb dish to compensate for other items that might be higher in carbs.
Vacations
Vacations are another animal. Our family often drives to our destinations, as we have such a large family. Since I make most of our meals in bulk batches anyway, I often prepare foods ahead of time that we can freeze and bring with us. If not, I will make easy meals at our location with the best ingredients I can find. We rarely eat out, even when we are away, since it is just too costly and the food is usually sub par. But when we do, I follow the same principles of eating.
The point is, we have committed to a healthier lifestyle. In all of these cases, we try to make the best choices with what is available. Long are the days when I would diet during the week and live to binge on the weekends! We generally eat this way 95% of the time, no matter where we are. The most successful “diets” are followed this way, long-term.
A Word On Fasting
There are many, many methods of fasting, some being short-term while others are very long-term. Often times, individuals adopting a keto or low-carb diet also adopt a fasting regime in order to optimize their health.
Fasting Benefits
If you are practicing a keto diet, fasting may help you get into ketosis faster, since fasting helps you burn through your stored glycogen quickly, allowing your body to start burning fat stores. You basically get the benefits of calorie restriction, without having to starve yourself (that is if you have fat stores to burn!).
But fasting isn’t just for individuals who are on a keto diet. Anyone can fast. Besides losing weight, fasting may normalize insulin sensitivity and ghrelin levels, can lower triglyceride levels and may slow down the aging process. It is also a great way to remove toxins from the body through a process called autophagy.
Autophagy
Autophagy occurs after approximately 3 days of fasting, when the body basically “eats itself.” During this process, the body destroys and removes old or defective cells, since there is no longer the energy to sustain them. The body then gets a “complete renovation” by creating new cells to replace the old ones.
So, there are definitely benefits to fasting. If you are interested in adding this to your lifestyle, it would be wise to make yourself familiar with the different methods and talk with a health care professional before starting a regimen. I would also recommend starting with a short-term intermittent fast before even attempting a long-term extended fast. As with anything, practice and experience can ensure future success!
My Take On These Diets
Following a keto to moderate low-carb diet for a year and a half, I’ve come to really enjoy eating a high-fat and low-carb diet. I find that the food is not only delicious, but also very satisfying. I also don’t need to eat nearly as much food as I used to.
Low-Carb vs. Nutrient Density
I think where many of these diets miss the boat is with promoting extremely low carbohydrates, at the expense of eating nutrient dense foods and possibly wreaking havoc on their hormones. What I mean is that some high carbohydrate vegetables, such as sweet potatoes, are very healthy and provide lots of nutrients, yet they are avoided by many individuals eating a low-carb diet, which I think is a shame.
Sweeteners
Another area I struggle with on these diets is with the sweeteners. Many keto and low-carb recipes promote using erythritol, stevia or monk fruit sweeteners, which are processed sugar alcohols that are promoted as not affecting your insulin or blood sugar levels. However, from what I can gather, not a lot of testing has been done on these sweeteners. In addition, they don’t taste quite as good as commonly used cane sugar and often leave an aftertaste behind.
As such, I personally have moved to eating a more traditional diet that is still rather low-carb, but includes only sweeteners that are minimally processed and are naturally occurring in nature. These include foods such such as raw & unfiltered honey, pure maple syrup, coconut palm sugar and black strap molasses. These may all be high in sugar, but they are also very nutrient dense. And, when used sparingly, can be very beneficial to your body.
Beneficial Gut Flora
In addition, I include raw milk and homemade Kombucha in my diet. Although one cup of each of these drinks includes approximately 8 grams of carbohydrates, in the form of sugar, the beneficial bacteria that they provide to the body are immeasurable. I personally think it is worth it to consume as part of a healthy diet.
In Conclusion
In conclusion, keto and low-carb diets can be very healthy diets to adopt. They certainly will teach you how to reduce harmful carbohydrates in your diet and to identify healthy sources of fat and protein. They will also promote weight loss and help you prevent or avoid many common diseases plaguing Americans today.
If you decide to adopt a ketogenic diet, it would be wise to consider the cyclical ketogenic diet approach, so that you do not to overdo it. This will also ensure that you include nutrient-dense foods in your diet, as avoiding these foods might have a negative impact on your health, as well. It would also be wise to listen to your body and follow its cues on what is healthy for you.
Whichever diet you choose, I encourage you to make it a lifestyle change. Because short-term diets are just that, short-term. Eventually, you will end right back up where you were, and no one wants that for themselves! I encourage and challenge you to commit to your “diet” and make it a lifestyle for lasting health benefits.
Have you adopted a keto or low-carb diet? What has your experience been? Please share!
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Resources:
- What Is a Ketogenic Diet?
- How Low Carb is Keto?
- A Ketogenic Diet For Beginners
- How Low Carb is Low Carb?
- How To Lose Weight
- Does Fiber Make You Fat?
- Why Is Fiber Good For You?
- High Daily Fiber Intake, Less Risk For Disease
- The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung
- The Atkins Diet is A 4-Phase Plan
- Atkins Diet: How It Works, Health Benefits, Plus Precautions
- What is Ketoacidosis?
- What You Need To Know About A Low-Carb Diet And Your Kidneys
- 7 Dangers of Going Keto
- Will The Ketogenic Diet Destroy Your Thyroid?
- Is The Ketogenic Diet Dangerous for Women?
- Why Long-Term Success On Keto Can Be Challenging For Women, According To Hormonal Experts
- 7 Benefits of Fasting + the Best Types of Fasting
- The Complete Guide to Fasting, by Jason Fung, MD and Jimmy Moore
- Fasting — A Powerful Metabolic Intervention That Can Dramatically Boost Your Health
- How To Renew Your Body: Fasting And Autophagy
