Keto Diet: If it works for you…..GREAT!

When people ask our opinion on the keto diet, we tell people, “If it works for you, then do it.”  We support our client’s decisions, present the science, and encourage consistency.  This is your journey; we are only here to guide you along the way. 

Here is a brief history, explanation, pros and cons to help you make an informed decision.

The history of this diet dates to 500BC when fasting was used to treat medical ailments.  It wasn’t until the 1920’s that physicians started using the ketogenic diet to mimic fasting in the treatment of epilepsy.  For two decades this treatment was widely used until antiepileptic drugs started replacing diet therapy.  Some children’s hospitals still use this diet in conjunction with medications to treat epilepsy, but dietary compliance is very difficult to achieve. 

WHAT IS THE KETOGENIC DIET?

The therapeutic diet, used in clinical environments, provides enough protein to support growth and repair, and sufficient calories to maintain the correct weight for age and height (remember this is designed for pediatric epileptic patients).  This is done by excluding high carbohydrate rich foods such as pasta, bread, starchy fruits and vegetables, whole grains, and sugar while increasing the consumption of high fat foods like nuts, cream, and butter.  MCT oils (medium chain triglycerides) are added as a fat source for their shorter fatty acid chains and easier absorption by the gut.  Carbohydrate consumption is limited to 10-15 grams per day, the amount found in ¾ cup of blueberries. 

Sample Day on Keto:

Breakfast:

2 eggs with 2 slices of bacon: 232 calories, 1 gram carbohydrate

AM Snack:

2 teaspoons peanut butter: 63 calories, 3 grams carbohydrates

Lunch:

3 ounces tuna mixed with 2 tablespoons mayonnaise: 300 calories, 0-gram carbohydrates

PM Snack:

½ cup plain whole milk Greek yogurt: 115 calories, 5 grams carbohydrate

Dinner:

6 ounces 85% lean ground beef patty with 1-ounce American cheese: 520 calories, 2 grams carbs

Dessert:

Keto Custard made with 25 grams heavy whipping cream, 1 teaspoon egg and unsweetened vanilla extract: 92 calories, 1-gram carbohydrate

TOTALS:  1320 calories, 12 grams carbohydrates

There are many modern-day variations of the keto diet, mainly adjusting the carbohydrate portion up for increased compliance.  Some adaptations go up to 50 grams of carbohydrates, but then is it really a ketogenic diet?  Nope!  More than likely, you won’t produce ketone bodies nor reap the benefit of being in ketosis for accelerated weight loss.  And if you’re drinking beer on the weekends, you’re far from ketosis, regardless of your compliance Monday through Friday.

Disadvantages of ketogenic diets:

·       Short term: brain fog, fatigue, headaches and upset stomach

·       Long term: liver disease, osteoporosis, kidney stones and vitamin deficiencies

·       Decreased athletic performance

·       Decreased lean muscle tissue

·       Increased risk of heart disease: exacerbated by choosing high fat animal proteins

·       Decreased sustainability

·       Constipation: lack of fiber

·       Weight regain when going back to “normal” eating

Advantages of ketogenic diets:

·       Reduction in epilepsy episodes (if you decide not to use medication)

·       Weight loss due to calorie deficit

·       Management of blood sugar for diabetics but could increase lipid profile

·       Simple meal planning