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Ketogenic Diet Benefits
Health | July 01, 2015
It’s been about 2 years since I was introduced to Keto diet and began to experience and understand it’s benefits. I went in and out of Keto a few times to experiment and learn the workings of this lifestyle. I think that the Keto diet can come across as extreme and is not for everybody, however I have decided to get back on the horse and give it a longer run this time. The number one thing I love about this diet is the amount of sustainable energy it gives me throughout the day. Even though my earn your carbs diet has already been giving me plenty of energy to begin with, it’s still nothing in comparison to being on Keto. It feels like you have more clarity and you feel fresh the entire day, no matter how hard you work. This is the most important reason for me right now, because I have a lot going on and I need to be 100% focused on my work. I can use the extra energy, especially now during the summer when the heat slows me down, I’m excited to turn on the highly efficient fat burning mode and boost my metabolism.
What is a Ketogenic Diet?
The most simple way to describe this diet/lifestyle, a ketogenic diet causes the body’s liver to produce ketone bodies, which results in utilizing fat instead of glucose as a primary source of energy. Restriction of carbs is necessary in order to trigger the ketone bodies production, and the amount of carbs should not exceed 20g a day. The ratio of Fat vs Protein and Carbs is very important.
Generally, the macronutrient ratio varies within the following ranges:
What are the major benefits of Ketogenic Diet?
1. Improvement in sustainable energy production – no more blood sugar crashes that you experience when your body uses glucose as a main source of energy.
2. Decrease in insulin levels – this results in a rapid breakdown of fatty acids. When insulin levels are high as a result of high carb diet, the body’s ability to break down fatty acids is being compromised. Low levels of insulin also supports the release of many useful hormones associated with muscle growth.
3. Reduction of appetite – proteins and fats are quite filling and the ketones somehow seem to negate the sensations that come with cravings.
4. No more water retention – the foods the you eat have diuretic effect on the body. Lowered insulin levels will allow the kidneys to excrete the excess of sodium and promote fast water weight loss.
5. Rapid increase of fat loss – As your body is burning fat as the main source of energy, the metabolism is activated to burn even the most stubborn abdominal fat.
6. Say goodbye to the foggy brain – a diet that is rich in carbs provides too much glucose for he brain, causing it to become foggy and your cognitive functions to be impaired. The Keto diet will help you to think clear and your brain working at it’s full capacity.
7. Better sleep – reduced symptoms related to sleep apnea. No more daytime sleepiness or naps during the day.
8. Oral health – diet rich in carbs often leads to cavities, tooth decay and gum disease. Ketogenic diet improves the oral pH, protecting against oral health issues.
9. No more muscle stiffness or joint pain – Also, if you’ve been wanting to get more flexible, to improve your yoga practice, this diet is going to give you the advantage that you need. Diets that are rich in carbs are known to contribute to stiff muscles and inflammation in joints.
10. Better skin – Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.
Here’s a great interview with a lot of information:
There are a lot more benefits to this diet than disadvantages. The first few days (sometimes weeks) can be hard due to “metabolic shift”, if you stick to the rules and avoid the common mistakes however, it can be a very smooth transition. It’s not a diet for everyone since it’s quite strict and can be difficult for some people to adhere to. The only real problem is the risk of developing ketoacidocis – but that’s not a concern if you’re not diabetic. A non-diabetic body keeps the blood sugar and ketone production levels under tight control.
I’ve started my Keto diet a few days ago and will be sharing with you my journey, including recipes and how to jump start the Ketogenic diet and sail smoothly through the transition.
Private Member |
May I ask how much calories your planning on eating in a day on this diet ? I pretty sure you’re not counting your calories everyday, but you probably have a ruff idea how much ..
thanks
Annie
Private Member |
lake tahoe, nv, usa
You don’t need to count calories on this diet. You just need to watch your macro nutrient ratio and make sure you’re eating less than 20g of carbs a day. I know I’m eating more calories than I would normally eat on my regular “earn your carbs” diet. You burn a lot more calories when you’re in Keto so you can eat a lot more food.
Private Member |
tx
I can not wait to learn more about this Zuzka and more recipes!!
Private Member |
Is stevia and coffee creamer allowed in this diet?
Private Member |
lake tahoe, nv, usa
Stevia is – liquid form is better. Creamer sometimes contains sugar. Heavy cream for coffee or butter and coconut oil is common to use.
Private Member |
Where can I get this books ant to know which veggies to eat
Private Member |
seattle, washington
It would seem to me 30 grams is very low so “less than 20 grams” seems kind of nuts!
Private Member |
Hi Z! On the Keto diet is it allowed one cheat meal a week containing carbs?
Private Member |
lake tahoe, nv, usa
No, there’s no cheating on this diet 🙂 the good thing is that you won’t crave carbs anymore, and besides, there are so many amazing recipes now, that you won’t feel like you’re missing out anymore.
Private Member |
Do you mean less than 20g of starchy carbs of just carbs in general? Do carbs found in fruit and vegetables also count towards the 20g?
Thanks!
Private Member |
lake tahoe, nv, usa
All carbs. However veggies have a lot of fiber, so you always count the net carbs. For example 1 cup of broccoli has only 2 carbs because we’re not counting the dietary fiber content.
Private Member |
Do you have trouble sleeping on this type of diet, and if so, have you found solutions ? I love the way I feel when following low carb diets, but have trouble sleeping because I get so energized. Thank you!
Private Member |
lake tahoe, nv, usa
I do not, because I take Magnesium and Potassium supplements every day – 500mg each.
Private Member |
québec, canada
I will be happy to follow your recipes & how-to’s. 🙂
I was wondering if you ever heard about/read the Primal Blueprint by Mark Sisson? It’s been my favorite author about keto/low carb diet since I’ve discovered him. The benefits you mention above are the same I have experienced going low (processed) carbs. Never succeeded into going completely keto though. It takes organization and great willpower.
Private Member |
lake tahoe, nv, usa
I have not read that book. Thank you for sharing, I will check it out. I does take more willpower, but I’m so excited about the benefits and also about the new recipes I can try now 🙂
Private Member |
québec, canada
Yes and I can add that concerning fitness, he does share your vision too – short and intense workouts, and intuitive too! No need to spend hours in a gym, and yet you can get a great body composition. 🙂
Fantastic news for busy people!
Private Member |
You’re right Marilyn! When i read zuzka’s article about the keto diet, i was thinking about this book ! It seems similar to paleo diet. I’m following paleo diet since approx. 6 months and i feel so much better and also see benefits on my body and skin! Paleo diet is perfect because it becomes a lifestyle which you can’t derive from once you see how many benefits it brings to your body! Can’t wait to see your recipes zuzka 🙂 ! Thanks for sharing with us!
Private Member |
québec, canada
Yes it’s similar! 🙂
Like you said, it’s a lifestyle but not only about food, it’s also about considering fitness, good sleep, etc.
I’m eating paleo the most I can too. But it’s hard when I’m eating at family’s, friend’s place. There, I have a lot of difficulty to follow the guidelines.
Also, going keto, paleo (or primal) is a nice way to help us putting on muscles, not sacrificing them when we’re on a glucose burning mode.
Private Member |
lakewood, ohio, united states
Yesss…. I am so excited for some new diet tips and recipes. My kitchen needs some inspiration, and I would love to kick down on the carbs. It’s so funny how people fear fat when they don’t understand ‘good fat’. When I tell people what goes in the bulletproof coffee they are often looking at me like i’m crazy, but honestly i have never felt better eating good fats like coconut oil and avocado’s, nuts etc. I do worry about the portion/calorie effect because I can get carried away…especially with peanut butter :). Can’t wait to see what you’re cooking up Zuzk!!
Private Member |
Zuzka, I’m so happy you posted about this today!!
I’ve recently decided to research the Ketogenic diet to see if I could really pull it off (if I want to look like Zuzka, I’ve got to eat like Zuzka!). I’ve been doing loads of research and calculating the numbers for my fat, protein and carbs for meals throughout the day. I am definitely keen to see your recipes! At this point in my research I am actually struggling with figuring out how to get more healthy fats in without raising my protein and net carbs— I don’t want to be eating spoonfuls of coconut oil all day! What do you do for healthy fats? I would really appreciate your tips, I look forward to it!
Private Member |
lake tahoe, nv, usa
I know, it’s like going through a jungle when trying to figure these things out, but I will share all that.
Private Member |
lodz, poland
totally agree with you,Jojo 🙂
I would love to see Zuzka’s sample menu as well
Private Member |
I’m so happy you posted about this as well! I’ve been trying to lean more towards the high fat and low carb way of eating like you do. Especially since we all want to look and feel just like you do. We might as well eat like you too! It would be so wonderful if you could show us your daily meals for a week or something so we can get an idea as to how to plan our own ketogenic way of eating! Thanks so much for everything Z! Xo
Private Member |
lake tahoe, nv, usa
I’ll be happy to share my daily meals.
Private Member |
I’m very excited to see your meal plans! It’s always nice to change things up and keep it interesting. I know you don’t count calories, but maybe measurements (cups, ounces, etc) or servings per recipe would be good? Also, as a follow up from yesterday, here is the adjustment I made for breakfast this morning after Cardio Shred #11:
2 whole eggs
1 cup mixed veggies (broccoli, mushrooms, and chopped onions)
1 cup spinach
1 chicken sausage
1/2 tsp hot sauce
small palm sized mixed berries (blueberries & strawberries)
Would this be a good go to breakfast if I needed to whip up something fast? I was thinking for tomorrow I could try the pancake recipe you recommended! Since it makes 5 pancakes, is that 2 servings? Do you eat anything else with it usually?
Thanks again for all of your help, and I look forward to trying out some of your keto recipes! I am lacking a lot of energy these days and believe this will help tons!
Private Member |
yes i’d so appreciate if you wrote what you eat every day. i have heard that there are some experts – one primary from Yale = who believe that Cancer is a metabolic disease and is currently proving that cancer cannot survive ketosis or a body in a catatonic state. sometimes when researching diets, you feel like you are re-inventing the wheel.. so it would be so helpful to know exactly what you are eating so we could try it without guessing what is 20% of this and that. would so appreciate it. thank you.
Private Member |
sydney, nsw, australia
Hey Z,
I tried the keto diet as well and I actually think your method of ‘earning your carbs’ is a lot more realistic and healthier. As you know, keto doesn’t just cut out starchy carbs but carbs in general. There’s a lot of very healthy fruits and vegetables that could easily take you past the 20g carb requirement. I found myself eating the same foods every day which got really boring after a while, plus I felt deficient in a lot of essential nutrients. It did help me cut out carbs and sugar A LOT overall which definitely helped with all of the above things. At the same time I felt way too restricted and honestly I felt like crap most of the time. I realised I really needed more salt to keep my energy up. I add Himalayan pink rock salt to a lot of my food and that helps. I still think restricting carbs to 50-60g a day is sufficient and realistic enough without feeling deprived.
Private Member |
Keto would mean that I would have to say godbye to beans, carotts and corn..so no more tuna salad with corn and beans..or no Chilli con Carne….I agree that the “Earning your Carbs”-Method works for me the best as well. I think this is a healthy approach that one can do for a life time. And I am really starting to get good at this diet.
Private Member |
lodz, poland
can’t wait new recipes!
This diet seems to be very beneficial,however I admire you!
It would be hard for me to follow the rules when it’s so hot outside. 20 g of carbs/day means no fruits whatsoever 🙁
But I’m waiting for your recipes :)I really miss them.
XO
M.
Private Member |
lake tahoe, nv, usa
Fruit is my biggest weakness too 🙂 I’m ready to trade the delicious taste of fruit for ton of energy tho. Besides, I’ve been finding awesome Keto recipes that make up for that.
Private Member |
lodz, poland
it means no bananas? :O 😀
Oh my god, time to die 😉
PS: I’m so curious about your fruit substitute! please, please- share them with us 🙂
Private Member |
uk
Time to die, haha. I must be in minority here but I really really don’t like fruit. I try to eat one piece per day but only cos it is supposed to be good for me. I would die without vegetables though. Love them.
Private Member |
lodz, poland
lucky you!!!
I wish I preferred veggies than fruit too 😉
Private Member |
québec, canada
Same here. I love seasonal fruits – berries, apples…but since there is snow 6 months per year here, we don’t have many choices in the winter, except fruits that were grown far and sometimes with the help of crappy pesticides. They don’t taste the same at all. 🙁
It’s not a big deal to eat few fruits in this case. But I would die without veggies too.
Private Member |
LCHF diet is very similar but you can have some fruits 😉
Private Member |
I am very happy to read this article, Z!
I will be on the same boat as you, starting from today.
I have been on and off of Keto.
Because I wanted to try out the Carb Nite.
This woe kind of made my body leaner.
BT! My blood glucose level shoots up sky high for a few days after the Carb Nite….and I couldn’t sleep well, I kept falling a sleep at work, and most of all, I just could not stop eating while on my carb refeed days…
That was kind of fun, but I kind of felt like I was setting myself to a eating disorder, you know?
It is fun carb refeed once in a while, but I want to give a good try on Ketogenic Diet after reading your article.
So, thanks again Z!
xo
Private Member |
don’t think that a carb refeed is usefull while you’re in keto! the body needs a few days to get into the keto cycle and every carb refeed puts you out of keto. so you would totally mess up with your body/metabolism, i think.
Private Member |
lake tahoe, nv, usa
Yeah, I’ve been on and off too, that’s why I’m really ready to give it a proper go now. Welcome on board 🙂 XO
Private Member |
surely this isn’t THE Jessica Alba?!…just a nickname for zgym?
Private Member |
keto is maybe a great thing for competitors but not for me for a healthy and workable lifestyle. my macros are based on a regular diet, which means ~65% carbs, ~15% protein and ~20% fat. My body is in progress so after only 3 years of training and about 9 months of more or less clean eating I can’t be as lean as Zuzka – but I’ve lost 10% bodyfat over the last 2 years and that’s great. i think i’m on the right way 😉
no refeeds for me, no cheat days… only here and there some planned little cheats (desert or some small things or alcohol,…) max. once a week. so that’s healthy in my opinion.
Private Member |
Hi Zuzka! Interesting post, as always! But I’d like to share my experience with you. I tried this keto diet 2 years ago for just a couple of weeks, and despite I experienced many of the benefits you’ve described (I really felt a boost of energy, I wasn’t sleepy after meals, extremely fast fat loss…) I have to tell you (specially for girls, because many of us suffer from it more often than guys) that I went through the worst constipation EVER! I was already taking supplements like flax seeds, Sen herbs at night, fiber supplements, some days I took a laxative, and a lots of water (about 4 litres/day) because I read this could be one of the side effects of this diet, but couldn’t imagine it could be so extreme I had to go to the doctor…
Like Zu said, it’s not a diet for everyone! I feel it’s better for me the ‘earn your carbs’ way.