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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 |
Yay! I am trying to train my body to be on keto, but its been a little tough. I started two weeks ago and had a few slips haha 🙂 This week tho i’ve been feeling a little less hangry 🙂 and dabbed into intermittent fasting to jumpstart it a bit. Do you do intermittent fasting as well? I’m having trouble figuring out what to eat while trying this diet, so I’m glad you’re going to make new recipes! Lately I’ve just been eating all the nut butters in my house haha. Idk if that’s not good to do on keto, but that’s all i can think of that has high fat content besides my bulletproof coffee and straight coconut oil 😀 Looking forward to the posts to come!
Private Member |
so glad you trying the keto diet again. I myself decided to start this week – what a coincidence! The first time i attempted keto was Jan 2014 and yes I did quite fine enjoying the benefits. Never had the keto flu and went into nutritional ketosis in a week but only low levels of ketone between 0.5 mmol and 1.5 mmol. Midyear my stress levels went up also raising my fasting blood glucose to 90mmol which aint good if a person is tryng to keto adapt. I maintained ketone levels of 2mmol but could not decrease fasting glucose due to stress. I continued in in keto style till Jan 2015 when I derailed while on a cruise . I tried continuing to eat keto foods as I like this way of eating but was not very strict. 1 July was when I too decided to get back . I have watched many videos of Stephanie Person Skater( she is great and guides well) and address many issues such as gut health, adrenal health and encoourages people positively like you do. I also recommend reading Nora Gedgaudas book primal body primal mind , The Art and Science of low carb living( Jeff Volek and Stephen Phinney) and Maria Emmerich has many recipes as well. I am from Cape Town and many people here uses and follow Tim Noakes who has a book The Real Meal Revolution filled with low carb , high fat recipes ..its a real hype life style many are trying to adapt to but all positive feed backs. It is a personal journey for each person and each one will find the ratios and especially the sweet spot for protein that works for them. I am 1.63 cm and keep my protein between 60 and 65g. My carbs 20 -23g and my fats at 150g per day. My fat sources are usually from avocados, butter , MCT oil , coconut and meats and duck fat and olive oil. There are many options and ways to keep a versatile eating menu but I am plain and simple and don’t mind repeating foods. Give it a go if you feel that you are up it – I enjoy it you may too . Good luck every one. Zuzka cant wait to see what interesting recipes you have for us
Private Member |
I was wondering if you were going to be posting your keto success stories and recipes here or on twitter like you did for the daily eating week? Thanks:-)
Private Member |
Maria Emmerich is amazing for advice on Keto if you haven’t checked her out already. The two of you are my coaches and I cannot thank you enough. I am so glad you are going to be posting more on the topic.
Private Member |
This diet has me so confused. Some say one day a week you may have more than the 20g of carbs as a “refeed” or just more carbs than what you take in during the week, but I would rather hear form Zuzka if that is true. I am very interested in trying the keto diet and I am looking forward to Zuzka’s posts for more information!
Private Member |
I have been living the keto lifestyle for over a year now. I have tried the earn your carbs, carb backloading etc, but nothing has come close to giving me the energy and stamina I need than this way of eating. I am a lifter and have recently backed off of my daily Zgym workouts (sorry Z! It’s just too much cardio for me-think pancake butt) and I do have gains from my lifts, increase my weight load, and am not dying after my HIIT workouts. It’s true that I’m not as sore after a grueling workout than when I was eating a higher amount of carbs. And I do regularly “refeed”- at least every 5 days (sometimes longer) I’ll take an evening and eat just about whatever I want to replenish my glycogen stores and feed my doughnut cravings. I don’t gain weight as long as my “binge” doesn’t go into the next day, and the next…hahaha. I know this lifestyle isn’t for everyone as there are so many ways of maintaining healthy weight, but it works for me!
Private Member |
Lisa,
That is helpful information. Thank you for your comment. You do have a “refeed” day and still get back into ketosis the next day? Or does it take a couple days? I like to think I may be able to have a slice of pizza one night during the week! If not I’d try to manage, would be tough but worth it.
Private Member |
sydney, nsw, australia
I’m also interested in how you know you’re in ketosis? ie, will you be using pee strips or anything else? I heard the strips aren’t the most reliable. I’m interested because I’ve heard different people can have different amounts of carbs and still be in a state of nutritional ketosis. Some people may need larger or smaller amounts of carbs to move into ketosis.
Anyway, it’ll be interesting to hear about your journey and how you go with this diet.
It seems like a massive process to adapt to and to maintain. It’s good Jesse is already on the diet so you can support each other.
Private Member |
My 5y/o son has been on this diet since he was one to decrease seizures due to severe epilepsy. When Z says diet is not for everyone she in right on the money as every body responds to being in ketosis differently. We check in with his dietician regularly. It is not an easy diet as you need to weigh every bit of food and calculate fat ratio of every meal/snack/drink. We use a website (ketocal.org) to help. It is put on by the Charlie Foundation which is a epilepsy awareness group. Good luck on your journey and I can’t wait to see some recipes. Our boy has some favorites and it’s great to see more people learning about this diet.
Private Member |
Sorry. Ketocalculator.org is website
Private Member |
auckland, new zealand
Hi Zuzka
I am in my late 40’s and just over the last year and a half have put on extra kilos and am gong through perimenopause and am finding it harder to lose weight and find I am thicker around my hips, waist.
I have to be honest and that my eating habit has gone down the drain, and I maybe using the perimenopause as an excuse to eat rubbish.
I am determined to train daily and follow a good nutrition. So I am going to try this and stick to it strictly and see how this will assist with my menopausal situation.
If there is anyone else going through a similar account, I would love to hear from you and Zuzka, maybe when you have time, this could be a subject you would line to do a coffee talk on or an article.
I will be updating my progress and following your info, Zuzka on the Keto diet.
Thanks
Private Member |
Mid 50’s. Would love to see the changes. Working hard I can see muscle mass change but it is so hard to get rid of the remaining fat.
Private Member |
Would love to try it with you Zuzka. So much easier with guidance. Same with exercise. ..you such a role model. Thank you ♡