THE DETAILS: KETOGENIC DIET
Ketogenic dieting is all the rage right now! As the saying goes, everything that is old, is new again! My grandparents always repeated this mantra to me and also told me that I should remember this whenever I would try to get clever...you know, when I thought I would think of new and improved ways of circumventing some imposed rule of my parents! It’s laughable now that I think about how very accurate they were even as it pertains to the world of health and wellness. You know, in this whole nutrition space there are certain foods and dietary eating habits that tend to catch their wave and get everyone’s attention. This does not make them inherently good or bad, however, when this happens people are more prone to not doing the proper due diligence which can sometimes lead to negative or less desirable effects.
I have noticed that at my speaking events and via email I have been getting questions and addressing misconceptions around the ketogenic diet. This is definitely a hot topic in the health and wellness space right now and there are a lot of people dedicating their time and effort on selling and promoting the benefits of this diet.
I have always been of the mindset that we are all bio-individual and what works for one person does not mean that it will work the same for the next! This is why in my health and wellness practice I curate plans for my clients that will help them reach their personal health and wellness goals, even in the group programs that I host! With whatever changes you decide to make with your nutrition, it is vitally important that you are well informed and seek information that is grounded in fact and research. So let’s talk ketogenic diet!
What is a ketogenic diet? A ketogenic diet is comprised of high-fat, lowered carbohydrate intake and adequate protein. This form of dieting has been used since 1924 to treat childhood intractable epilepsy. (1)
A typical ketogenic diet is one where the carbohydrate intake has been restricted to less than 50 grams per day and the lipid (fat) and protein intake is increased. The processes of eating a ketogenic diet promotes your body to receive its energy from burning your body's stored fat which produces the energy source known as ketones. This process is known as ketosis.
How does ketosis work? Ketosis occurs when the glucose, or blood sugar, in your body is limited. This causes the metabolic state of ketosis where your body then uses fat, as opposed to glucose, for fuel (2).
Benefits of a ketogenic diet? In addition to assisting with weight loss, research has shown that a ketogenic diet can also assist with stabilizing your mood. (3) Other benefits that have been shown as a result of this form of eating are the reduction in high blood pressure, the lowering of triglyceride levels and the increase in HDL cholesterol levels (the “good” cholesterol which benefits your heart health). (4) There is also evidence that ketogenic dieting may assist the reduction and severity of acne (5)
What do you eat? When eating a ketogenic diet you will be eating foods such as fish, eggs, low-carbohydrate vegetables and dietary fats.(4) It is also important to stay away from processed from during the course of your ketogenic journey.
Can I benefit from the ketogenic diet? There is a lot of information out on the worldwide web about this type of eating. It is important that you seek assistance from someone who is certified and can help guide you based on your individual needs and goals. Working with someone who can provide you targeted and personalized nutrition coaching will ensure that you don’t have to second guess yourself or spend unnecessary time and resources trying to figure out and navigate what can seem confusing. This allows you to to make informed decisions that will lead you to reaching your health and wellness goals.
Personal/Client experience: I have personally participated and been successful with the ketogenic diet, losing over 20 pounds during my "keto journey." Using the ketogenic diet I was able to bust through some long held plateaus and rebalance my hormones in the process. It truly has been a game changer for my health; no question about it! I have also helped several clients who have seen similar success through this diet. If you are interested in the ketogenic diet, I suggest that you start with watching my 5-part video series called Jumpstart to Skinny www.curatedhealthcoach.com/jumpstart. This video series lays the foundation to what steps you should take in order to start moving toward a ketogenic diet. If you are ready to jump into the journey and get started, I would love to help and guide you through the process. Schedule a free call so that we can discuss your health and wellness goals, timelines and chat about what it would look like to work together!
Tell me below, have you heard about, tried or are you interested in a ketogenic diet?!
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References used for this article:
1. Worldwide Use Of the Ketogenic Diet
2. What is ketosis and is it healthy
3. The ketogenic diet may have mood stabilizing properties
4. What to eat on a ketogenic diet
5. Nutrition and acne: therapeutic potential of ketogenic diets
