The Truth About Ketogenic Diet

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TableofContents

Introduction...................................................................................5

KetoExplained................................................................................6

How(andwhy)ThisWorks.............................................................9

TheTopBenefitsofaKetoDiet....................................................12

KetoandRapidWeightLoss.........................................................16

Ketoisn’tforEveryone(isitforyou?)..........................................19

Foods:ReferenceList...................................................................22

ThingsYouNeedtoKnow............................................................25

TopTips&Strategies....................................................................28

FinalWords..................................................................................30

Resources.....................................................................................33


Introduction

You’veprobablyheardabouttheketodiet,evenifyoumaynot

knowexactlywhatitentails.

It’sanultra-lowcarb,high-fatdietthathasshownpromisein

managingType2diabeticsandinweightloss.

Butwhat’sallthefussabout?Isitreallysafe?Aretherelong-term

effects,andcanitreallyhelpyouloseweightandkeepitoff?

We’llexploretheketodietinthisspecialreportsoyoucanLet’s

decideforyourselfwhetherthislifestylechangeisrightforyouor

not.

Let’sbegin!


KetoExplainedThefullnameistheKetogenicDiet,becauseitforcesyourbody

intoaketogenicstate.

Theketogenicdietisahigh-fat,low-carbdietoriginallyinvented

backinthe1920sasatreatmentforchildhoodepilepsy.

Ifyougoonaketogenicdiet,you’llbegettingaround80%ofyour

caloriesfromfat,whichthebodyburnsasfuelwhenitcan’tget

carbs.

You’llalsobedroppingyourcarbintaketoabout5%oftotaldaily

caloriesandgettingtherestofthe15-20%fromproteins.

Thisisafairlydrasticdeparturefromwhatwealllearnedinschool

asahealthy,well-balanceddietwhichtypicallyconsistsof:20-

35%protein,45-65%carbs,andonly10-35%fat.

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Whileyoufollowaketodiet,yourbodywillbecomeverygoodat

burningfat,whichofcourse,isexactlywhatyouwantwhen

you’retryingtoloseweight.

Italsohelpsturnyourownfatintoketonesinyourliver,which

yourbraincanuseforenergy.Thisdietisknowntodrastically

lowerbloodsugarandinsulinlevels,whichiswherethediabetic

benefitscomein.

Therearetwobasictypesofketodiet:standardandhighprotein.

Thestandarddietistheonediscussedabove,witharound70-80%

fat,around20%protein,andonly5-10%carbs.

Thehighproteinketodiet,justasitsounds,tweaksthe

proportionstoaddmoreproteins.




Youdropthefattoaround60%andincreasetheprotein

percentageto35%.

Bodybuildersandathletesoftenneedmorecarbsforfastenergy,

sosometimesthey’lltweak,andplaywiththatcarbpercentage.

Someofthemwillalsofollowwhattheycallacyclicalketodiet,

whichfollowsthestandarddietforacertainnumberofdays,

followedbyacoupleofhigher-carbdays.It’softenalsocalled

“carbcycling”.

Otherswilljustincreasethenumberofcarbstheyconsumeright

beforeaworkout(atargetedketodiet).

Thestandardandhigh-proteindietshavebeenstudiedfarmore

extensivelythanthecyclicalortargeteddiets,sointhisspecial

report,we’llbemostlytalkingaboutthestandarddiet.


How(andwhy)ThisWorks

Inordertobetterunderstandhowaketodietworks,let’stakea

lookatyourdigestivesystemandhowitrespondstofewercarbs.

Whenyoueatcarbs,foundinanythingfromthefruitand

vegetablefamilies(andthatincludesproductsmadefromgrains,

likepasta,breads,andcrackers),yourdigestivesystembreaks

themdownintoglucose.

Glucoseisusedtoprovideenergyforthebody,andthedigestive

systemisn’tparticularlypickyaboutwheretheglucosecomes

from.

It’lldigestahealthysaladinthesamewayasitwouldacandybar,

soit’suptoyoutodecidewhattofeedit.

Thisglucoseisstoredinacoupleofwaysinyourbody:as

glycogenintheliverandmuscletissue,andasadiposeorfat.


Whenyourbodycan’tgetsufficientcarbstoturnintoglucose,it

willstarttoburnfatinstead.

Thismetabolicstateiscalledketosisbecauseoneoftheby-

productsofthisfat-burningistheproductionofketones,which

canalsobeusedforenergy.

Ifyouwanttobesuper-scientific,youcangetbreathandurine

teststhatwillshowthepresenceoftheseketonesandprovethat

you’redoingthedietcorrectly.

Mostpeoplejustfollowalongandtrustthatit’sworking.Youcan

alsotellyourbodyisproducingketonesbythefollowingside-

effectsoftheprocess:increasedthirstordrymouth,increased

urination,andadecreasedappetite.




Themosteffectivewaytogetyourbodyintoketosisistofollowa

ketogenic(keto)dietwhereyouseverelylimityourcarbintake

(rememberthat5%).

That’saround20-50gramsaday.Therestofthetimeyoufillup

onfatsandproteinslikemeat,fish,eggs,nuts,andhealthyoils

(likecoconutoravocado).

It’sjustasimportanttolimityourproteinintake,though,because

ifyoueattoomuchprotein,yourbodywillsneakilystartturning

someofitintoglucose,whichitlikesbetterthanfat.

Youcanalsoenterketosisbyintermittentfasting,suchaslimiting

yourmealstoaneight-hourperiodduringthedayandfastingthe

remainingsixteenhours.


TheTopBenefitsofaKetoDiet

Aswepreviouslymentioned,theketodietwasoriginallycreated

tohelpwithchildhoodepilepsy.It’sstillusedtoday,andchildren

canactuallyhave30to40%fewerseizuresbyrigorouslyfollowing

thediet.

Inadditiontothisdisorder,theketodiethasbeenstudiedin

severalotherconditions.

Somestudieshaveshownanincreaseincognitivefunctionwhen

Alzheimer’spatientsfollowaketogenicdiet.

Thisisthoughttohavesomethingtodowithgivingthebrainnew

fuel(ketones)and,inturn,improvingmitochondrialfunction.

Morestudyisneededtobecertain,butitdoeslookpromising.




ResearchfundedbytheMichaelJ.FoxFoundationhasstudiedthe

effectsofaketodietonParkinson’sDisease.

Oneofthekeyfeaturesofthisdiseaseistheaccumulationofa

proteincalledalpha-synuclein.

Theketodietmaystimulatebreakdownofthisproteinandreduce

theamountofaccumulationinthebrain,butagain,more

evidenceisneededtobesure.

Inasmallstudyin2016,multiplesclerosispatientswereputona

ketogenicdietforsixmonths.Theyreportedimprovedqualityof

life,mentalhealthimprovements,andphysicalimprovements.

Becausethestudywassosmall,doctorsneedlargersamplesizes

andmorethoroughresearchbeforetheycandeclareadefinite

connectionbetweenthedietandimprovementsinMS,butit

lookspromising.




Sincetheketodietisaboutaslow-carbasyoucanget,it’sbeen

studiedagooddealwithType2diabeticpatients(Type1are

thosewhoproducenoinsulinandrequireregularinjectionsofit).

Whilethestudieshavebeenmostlysmall,theydoseemtoshow

thatasuper-low-carbdiet(liketheketogenicdiet)mightreduce

A1C(ameasureofhowmuchglucoseisinthebloodstream)and

improveinsulinsensitivityinthecellsbyasmuchas75%.

A2017reviewactuallyfoundthataketodietwasconnectedto

betterglucosecontrolandareductioninmedicationuse—

however,theynotedthatitwasn’tclearifthiswassolelythe

resultofthediet,orifsimpleweightlosswasinvolved.

You’dthinkahigh-fatdietwouldcreatehavocwiththe

cardiovascularsystem,butstudieshaveactuallyshownthata

ketodietmighthelplowertriglycerides,HDL,andLDLlevels.




Sincehighcholesterollevelsareassociatedwithheartdisease,

thisisgoodnews.A2017reviewofinformationshowedthata

ketogenicdietcouldbeassociatedwithlowercardiovascular

healthrisks.

However,therearenolong-termstudiesandreviewersnoted

thatthedietmaybedifficulttomaintainforlongperiodsoftime.

Weneedsomegoodstudiesshowingwhethermaintainingaketo

dietactuallyreducescholesteroloveralongperiodoftime.

Andfinally,earlyresearchsuggeststhataketogenicdietmight

evenhaveanti-tumoreffects.Thiswouldbeduetothelower

overallcalorieintakeandlowercirculatingglucoselevels(which

wouldhelptumorstogrowrapidly).

Ina2014reviewofanimalstudies,aketodietwasshowntohelp

reducetumorgrowthandcancerinthecolon,stomach,andbrain.

Humanresearchisneeded,though,withlargersamplesizes,but

theinitialresultsseemheartening.


KetoandRapidWeightLossWeightlossisoneofthereasonstheketodiethasbecomeso

popular.Withketo,youcandropasignificantnumberofpounds

inashorttimewhilefollowingthisdiet.

Butisthistoogoodtobetrue?

Anumberofstudieshaveshownthatalow-carbdietisbetterfor

losingweightthanalow-fatone.

Buttheproblemis,arelow-carbdietssustainableoverthelong

term?

Onemeta-analysisshowedthatthelow-carbdietersdidlose

moreweightinthefirstyearthanthelow-fatdieters,butafter

thatyear,weightlossseemedtoevenoutinbothgroups.




Sowhileit’sabigdifferenceinthebeginning,itmightnotkeep

givingyousuchsignificantnumbersintheend.

Let’slookatsomeofthewaysitcanworkforyou,though,soyou

candecideforyourself.

CalorieRestriction:cuttingcarbssignificantlyreducesthetotal

numberofcaloriesyou’reeatingeveryday,andthatisprovento

resultinweightloss.Manydiets,infact,dependoncalorie

countingtosucceed.

WaterLoss:theketodietalsoworksbyreducingtheamountof

glycogeninyourbody.Glycogen,remember,isonewayyour

bodystoresglucose,andit’sboundupwithwaterinthisform.

Soifyoubreakdowntheglycogen,waterisreleasedand

excreted.Thismeansyouloseagooddealof“waterweight”ina

shortperiodoftime.


AppetiteControl:fatandproteinsatiateyousoyoudon’tfeelas

hungryallthetime.Inaddition,theketodietmayalsohelp

suppressthehungerhormone(ghrelin),whichisgoodnewsfor

mostdieters.

Astudyof34olderadultswhofollowedaketogenicdietforeight

weeksshowedtheylostnearlyfivetimesasmuchweightas

dieterswhofollowedalow-fatdiet.

Areviewof13differentstudiesfoundthatfollowingaketodiet

resultedinanaveragelossoftwopoundsmorethanfollowinga

low-fatdietdid.

Youcansee,though,thatthesearenotlargestudynumbers,so

moreresearchisprobablyneeded,especiallyonthelong-term

effectsoffollowingastrictdietliketheketogenic.


Ketoisn’tforEveryone(isitforyou?)

Thetruthis,theketogenicdietisn’tforeveryone.Wealready

mentionedathletesandbodybuilders,whodorequirecarbsfor

quickenergywhileworkingout.

Carbsreleaseinsulin,whichdrivesproteinintoyourmuscles

fasterforbodybuildingandpeakperformance.Glucosealsobuilds

upyourglycogenstoresforlongertrainingsessionsorrunsand

hikes.

So,ifyou’readedicatedathleteorbodybuilder,youmightfind

thisdietjustdoesn’tworkforyou.

Anotherdownsideisthat,whenyoustartaketogenicdiet,your

bodyisn’tusedtousingketonesforenergy.


Whenyoumakethatswitch,youcomedownwithatemporary

conditioncalled“ketoflu,”whereyoumayfeelfatigue,

headaches,andnausea.

Theketogenicdietalsoaffectsyourelectrolytebalance,which

mightgiveyouafeelingof“brainfog”ontopoftheother

reactions.

Youmayalsonoticebadbreathatfirst,becauseyourbodyis

breakingdownfatinsteadofglucose,andthatresultsinacetone

production.

Yoursweatandurinemayalsosmellfoul.Thankfully,allthese

negativesareonlytemporary,soyouwon’tstinkfortherestof

yourlife.

Ifyou’renotcarefulaboutyourfoodchoiceswhenfollowinga

ketodiet,youmayalsofindconstipationaproblem.




You’recuttingoutyourmajorsourcesofdietaryfiber,afterall,

likewholegrainsandfruit.Youneedtoincreaseconsumptionof

fiber-richveggiesandeventhinkabouttakingafibersupplement

whileyou’reonthediet.

Andaswithalldiets,theketogenicdietcaninterferewithyour

relationshiptoyourfood.Youmightfindyourselfobsessingover

whatyoucanandcannoteat.

Andrememberallthosesocialeatingoccasions,too.Nomore

birthdaycake.NopumpkinpieonThanksgiving.Nopasta.

Ifyou’reagourmetwholoveseverythingaboutfood,thisdiet

mightnotbetherightchoiceforyou.




Foods:ReferenceListFoodstoavoid:

Anythinghighincarbsshouldbeavoided,ofcourse.Butwhat

foods,exactly,havecarbohydrates?

Here’sashortlist:

• Sugars:cake,candy,sodas,sweeteneddrinks,fruitjuices,

smoothies,etc.Checkthenutritionlabelifyou’renot

certain.

• Grains(“starches”):anythingmadewithwheat(bread,

cookies,etc.),pasta,rice,cereals,oats,etc.

• Rootvegetables:potatoes,carrots,parsnips,sweet

potatoes,etc.

• Fruit:basically,anyfruitexceptsmallportionsofberries;

andwatchtrailmixeswithdriedfruitinthem


• Low-fator“diet”products:low-fatmayonnaise,salad

dressings,condiments,etc.

• Artificialsugars:sugar-freecandies,puddings,sodas,

sweeteners,etc.

• Alcohol:beer,wine,mixeddrinks,etc.

• Somecondiments:ketchup,honeymustard,barbecue

sauce,teriyakisauce,etc.

• Unhealthyfats:processedvegetableoils,mayonnaise,etc.

Foodstoinclude:

Onegoodtricktothisdietistoeatwhole,single-ingredientfoods

withoutallthesaucesordressings.

Herearesomespecificfoodsyoudefinitelycaneatonaketodiet:

• Meats:redmeat(likesteakorbeefroast),ham,bacon,

sausage,chicken,turkey,etc.

• FattyFish:salmon,tuna,trout,andmackerel




• Eggs:pasture-raised,free-range,orOmega-3wholeeggs

• Butter&Cream:grass-fedbutterandheavycream

• Cheeses:unprocessedcheeselikecheddar,goat,cream,

blue,ormozzarella

• Avocados:eitherwholeorinfreshlymadeguacamole

• Low-carbVegetables:greenveggies,tomatoes,peppers,

onions,etc.

• Nuts&Seeds:almonds,walnuts,flaxseeds,pumpkinseeds,

chiaseeds,etc.

• HealthyOils:extra-virginoliveoil,avocadooil,coconutoil

• Condiments:salt,pepper,herbs,andspices

• Naturalsweeteners:erythritol,monkfruit,orstevia


ThingsYouNeedtoKnow

Stayingonaketogenicdietlong-termmaycarrywithit,some

negativeeffects.

Aswithalldiets,checkwithyourdoctortobesureit’ssafewith

yourconditionormedications.

Ifyouhavegallbladderorpancreaticissues,youprobably

shouldn’ttrythisdiet.

Fatsareharderforthebodytodigest,andespeciallyhardon

someonewithapoororabsentgallbladderorapoorpancreas.

Ifyouhavekidneyproblems,youprobablyshouldavoidtheketo

diet.Theshiftsinsodium,potassium,andfluidbalancesmay

makeyoupronetokidneystones.




Healthychildrenshouldn’tbeonadietatall.Thisisthetime

whentheyshouldbegettingenoughcarbsforenergyand

proteinsforgrowth.

Ifyoufeelyourchildisoverweight,talkwithyourdoctorabout

thebestsolution.

Ifyouhaveahistoryofeatingdisorders,youshouldavoidahighly

restricteddietlikethis.Itcouldrestartsomeobsessivethinking

thatyoudon’tneedtobedoing.

Ifyou’vehadbariatricorgastrointestinalsurgery,youshould

avoidthisdiet.

Asmentionedabove,fatisdifficulttodigestandifyoualready

havedigestiveissues,thisprobablyisn’tthedietforyou.


Ifyou’repregnantorbreastfeeding,youshouldbeonadietatall!

Yourbabyneedseverynutrientyoucanpassalongtohelpthem

growuphealthyandstrong.

Youmightalsoexperiencelowbloodproteinorextrafatinthe

liveroveralong-termfollowingaketogenicdiet,sokeepupyour

regulardoctorvisitstobesuretherearenoproblems.


TopTips&Strategies

Startinganyrestrictivedietcanbedifficult,andtheketodietis

restrictive.

Herearesomegoodtipstohelpyousucceedatit:

Startoutbyreadingfoodnutritionlabels.

Figureouthowmanycarbsyourfavoritefoodshaveandseeif

youcanfitthemintoyourdietsomehow.Makesurethatcan

doesn’thaveaddedsugar.

Checktheyogurttoseeifit’slow-fatorhighcarb.

Planyourmealsaheadoftime.

Doyourgroceryshoppingonceaweek(oreveneverytwoweeks

ifyoucan)soyoudon’timpulse-buyunhealthyfoods.


Mealplanningalsosavesyoutimeduringyourweek,soyoudon’t

havetothinkaboutwhattofixeveryday.

Ifyou’revisitingfriendsorfamilyorattendingasocialfunction,

thinkabouttakingyourownfoodwithyou.

Thatwillmakeitmucheasiertosticktoyourmealplanandyou

don’thavetoaskthecooktomakespecialfoodforyou.

Justwarnthemaheadoftimenottofixyouaportionofthathigh

carbfoodyou’reskipping.

Youcanfindplentyofketorecipesincookbooks,websites,food

blogs,andevenapps.

Starthuntingandyoucanfindlotsofideasandmealplansthat

youcanadaptforyourownindividualchoices.

Somemeal-deliveryservicesalsoofferketo-friendlyoptions.


FinalWords

Aketogenicdietcanbegreatifyou’relookingtolosesome

weightfairlyquickly.

It’sgoodforType2diabeticslookingtoimprovetheirblood

glucosecontrol,andmaybeevenreducetheirmedications.It’s

alsoagoodideaforanyonetryingtoimprovetheirmetabolic

health.

Thisdietmaynotbeagoodchoiceforathleteswhoneedquick

energyorbodybuilderswhoarelookingtoaddmusclemass.

It’salsonotagoodideaifyouhavekidney,gallbladder,

gastrointestinal,orpancreasissues.

Ifyou’vehadafooddisorderinthepast,aketodietisprobably

thewrongideaforyou,too.Ifyou’reacarb-lover,youmight




benefitfromnotcuttingallofthemoutcompletely.Justchoose

healthyoptionsthatwillsatiateyourtummyandwatchyour

servingsizes.

Talkwithyourdoctoraboutyourgoalsandeatingplantodecideif

aketogenicdietisrightforyoupersonally.We’rejustscratching

thesurfaceonsomeofthetherapeuticusesofaketogenicdiet.

Whileitdoesseemtohavesomedistinctadvantages,thetruthis

thatthere’sno“onesizefitsall”dietthatworksforeveryone.

Ifyou’rejustlookingtoloseafewpounds,rememberthatshort-

termdietsreallydon’twork.

Dieterstendtoregainwhattheyoncelost,andinmanycases,add

additionalpounds.Ifyou’relookingforalifestylechange,aketo

dietmaybethewaytogo.


Ouradviceistogetintouchwitharegistereddieticianifyou

reallywanttogivetheketoplanatry.

Theyhelpyoudecidethebestandhealthiestwaytoloweryour

carbintakeandchangeyourlifestyle.

Bestofsuccess!


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Resources HerearelinkstoafewresourcesthatIbelievewillhelpyou:

Keto-FriendlyRecipes:

>>https://www.delish.com/cooking/g4798/easy-keto-diet-

dinner-recipes/

KetoDietTipsforBeginners:

>>https://www.dietdoctor.com/low-carb/keto

KetoStrategyGuide:

>>https://www.bulletproof.com/diet/keto/keto-diet-beginners-

guide/

Keto-FriendlyFoods:

>>https://www.healthline.com/nutrition/ketogenic-diet-101


>> https://bit.ly/3sbQv3n


The Truth About Ketogenic Diet

Health & Medicine

Transcript of The Truth About Ketogenic Diet