Is Ketogenic Eating Just a Fad Diet?
What to Consider When Jumping into a New Diet
Many people jump on the newest weight loss fad without a second’s hesitation, only to be disappointed with slow, unsustainable results that leave them hungry and feeling worse than before. It is an extreme challenge to change the way you eat, possibly even starving yourself calorically, only to get poor results.
Ketogenic eating is one healthy, natural alternative to weight loss fad diets. It has a long-standing history, is sustainable through the end of your weight loss goals, and doesn’t leave one feeling hungry and deprived.
Ketogenic eating involves consuming high amounts of healthy fats, moderate amounts of protein, and low levels of high-antioxidant carbohydrates, such as green, leafy vegetables. It is a gluten-free, sugar-free way of eating.
Ketogenic Diet Staples and Fat-burning Goals
Staples include olive, coconut, and avocado oils, nuts/nut butters, eggs, grass-fed butter, hard cheeses (although dairy-free is another option), grass-fed animal proteins, cruciferous vegetables, and small amounts of berries.
The goal of ketosis is to change the way the body burns food for fuel, specifically by turning healthy fats into ketone bodies that then fuel your cells.
In the Standard American Diet, fuel is sourced from the large amount of carbohydrates and sugars that people consume. This means that glucose is the main source of cellular energy in the body. Unfortunately, this high consumption of carbs and sugars leads to many chronic and debilitating illnesses, including obesity and Type 2 diabetes.
Healthy, Systemic Changes from Ketogenic Diets
When eating for ketosis, the body adapts to burning fat, creating ketones for fuel instead of glucose. This type of eating has been used to help address many ailments in the body, including obesity, Type 2 diabetes, hormone imbalances, childhood epilepsy, Alzheimer’s, arthritis & chronic inflammation, fibromyalgia, insulin sensitivity, chronic fatigue syndrome, migraines, MS, nonalcoholic fatty liver disease, and much more.
Dr. Joseph Mercola’s new book, Fat for Fuel, does a great job documenting the benefits of ketogenic, or metabolic, eating.
Regarding weight loss, when you consume high levels of healthy fat, your body ramps up the pathways that naturally burn fat for fuel. In the absences of too many carbs/sugars, it naturally starts burning the fat you are storing. This leads to quick, healthy weight loss.
One-day Sample Ketogenic Menu Options
Here is an example menu that would be considered high fat, moderate protein, and low carbohydrates:
½ cup wild blueberries
½ cup frozen spinach
1 Tbsp. collagen protein powder
1 cup coconut milk
1 cup water
1 Tbsp. avocado oil
Blend until smooth
2 cups leafy greens
½ cup tomatoes
1 oz. goat cheese
1 hard-boiled egg
1 pickle spear
2 cherry peppers
1 Tbsp. olive oil
2 Tbsp. almond butter
1 Tbsp. coconut oil
Stir together and enjoy
2-4 oz. grass-fed ground beef or lamb
2 cups green beans or cruciferous vegetables like broccoli, Brussels sprouts, or cauliflower
1 Tbsp. oil of choice
Detox Phase and “Keto Flu” Symptoms
One last item to understand is that ketogenic eating has its own detox phase commonly called the keto flu. And since every person is different, it is important to consult with your healthcare provider before making significant changes to the way you eat.
If you are interested in ketogenic eating for weight loss, search for a practitioner specializing in ketosis or metabolic weight loss. They can help guide you step-by-step on your journey to improved health.