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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 |
Scrambled eggs with butter and cream, salad with eggs and avocados (2 per meal for me!) dinner of bunless sausages or burgers etc (veggie even, makes it tougher but worth it) I love this diet, i’ve already lost 5lbs in 2weeks, carbs really slow you down! I notice the difference from before when i’d have something like rice and just be tired and sloggish after, and ofcourse hungry sooner! Now i’m a high fat happy girl 🙂 good for you Zuz!
Private Member |
Hey Z! Here is a great resource for you – http://www.healthfulpursuit.com/. She has amazing recipes, and is all about the Keto life.
Hope it helps!
Best,
MP
Private Member |
astoria, or, usa
Hey Zuzka, do you know anything about going on a keto diet while breastfeeding? Just curious if in your research you came across anything that said if it was safe or not. I know you’re not supposed to go on any diets while pregnant, and keto wouldn’t be a good one to start because the baby uses instant glucose to develop and grow in the womb. However, I seem it recall something about fat being really good for babies out of the womb and it being especially important for brain development. And maybe something about breast milk being mostly fat too? One thing I did retain from going keto in the past is the notion that fat is not bad and I still consume quite a bit of healthy, natural full fat foods. But I thought if fat is beneficial for baby and can maybe jump start my weight loss then it’d be worth a try.
Private Member |
Hi Zuzka, very interesting article. I am on this diet for more than 7 months now and I mean strict adherence!! I have managed to lose 32kg already and cannot share how great it feels now a days vs before!
However, I am being targeted by two things especially since month 6 onwards : strong light-headedness every time I stand up (from lying position or sitting down) followed by almost doubled heart rate causing me to faint (nearly) and sometimes I have to hold on to something??!! I am 30 years old male, healthy and have no health conditions ever. I had my blood tests recently and cortisol levels were a little higher however adrenal function was perfectly normal which I was worrying for! I do have cravings for salt which again, primarily due to water and sodium loss (I guess) and stiff muscles happen quite often; again due to lack of magnesium and potassium in the body. I have been eating just under 15g carbs a day since January 2015. Any suggestions?
Private Member |
Hey Ryan! Just wanted to respond briefly on your comment, even though I understand it might be a bit late:-). You might have figure out the answer by now. Anyhow, since I recently started keto diet I read a lot about it from many different sources. Few days ago I read this post (AND comments), and I’m certain I saw someone asked that same question in the comment so if you read it carefully, you might find your answer. Either way I thought it was a helpful article and a quite interesting read.
https://proteinpower.com/drmike/2011/05/30/tips-tricks-for-starting-or-restarting-low-carb-pt-i/
Private Member |
Hi Z,
I watched this video yesterday and today a friend of mine in his late 30’s was diagnosed with cancer. A lot of people in my life have died of cancer in the past couple of years, including my mom. I remember a couple of months ago your friend’s dad died of cancer. Was this a motivating factor for you do start the ketogenic diet again? More and more it is for me…I don’t think the poisonous traditional treatment of cancer is working at all. I hope this diet and forms of treatment become more popular for all of our sakes. Everyone knows someone who has been affected.
Private Member |
IMHO, a good diet is a diet where one can stick with for a long period of time until it becomes your way of eating, or rather your choice of lifestyle. the person doesn’t have to stress about what to eat or what not to eat, as long as the choice of food is healthy – non-processed foods, packaged & junk foods should definitely be omitted to maintain a healthy lifestyle. although keto has its own advantages and benefits where many are eager to try, but i don’t particularly think that EVERYONE can adapt to it and have the same results. most importantly, listen to your body. you can’t expect yourself to go on this keto diet and end up like Zuzka. some of this benefits might just be a placebo effect, where one person says it is good, gained supporters and even though several few might not feel the same way, but they will be more than agreeable due to the fact that a majority of people ‘felt’ the same way. research is another thing and the integrity of the research is definitely something we all should think about. easiest way, listen to your body and choose to keep yourself fit and healthy. everyone’s so obsessed about having the fitness image which is immensely emphasized in the media nowadays that we all struggle to be like what our idols are. preaching about accepting your body image is another thing, but what you really feel about yourself is another new dimension.
Private Member |
santa cruz, ca
So I started getting into the ketogenic diet last week. I’m almost done with Keto Clarity (taking me a while because I’m full time in school…). And yeah…I definitely understand now how hard it is at first. Though I wasn’t eating that much grain or carbs before, now I am really counting them (in the vegetables I eat), and I’ve cut out grains and starchy vegetables, and fruit.
It’s really interesting because my hunger is very low. All the foods I am eating are foods I usually crave anyway….fatty foods…like avocados and the tahini I love. And fish and greens. By the way, Kevala tahini is delicious and much higher in oil, lower in protein and fiber. It’s the only brand I’ve found that makes tahini this way (more liquid/oily/rich). And they make black sesame seed tahini.
Anyway, I haven’t bought measuring devices for ketones yet, but will soon. I am looking into the breath testers because, from what I’m reading, urine testing is not the most accurate or helpful.
Private Member |
This sounds really good! I’m very interested. Please, keep the posts on this topic coming! 🙂
Private Member |
hi Zuska, i was reading about the bullet-proof coffee, bullet-proof diet. I’m reading of many people with it, and others against it! what to you think, i think it matches the leto diet, am i wrong? very tempted to start but worried the other side of the stories that i read about
thanks xx
Private Member |
Ahoj, ak sa smiem opýtať po slovensky, mňa len zaujíma či mávaš aj “cheat day” resp. “back carb loading”? A ak hej tak ako často a aké potraviny či “junk food” alebo kvalitné prirodzené sacharidy? A ešte ma zaujíma či využívaš čiastočné hladovanie (IF) alebo ješ celý deň a viac krát? Dakujem za akúkolvek odpoved:)
Private Member |
lake tahoe, nv, usa
Hey there, I don’t have any cheat days. Here are my Nutrition Guidelines: https://zuzkalight.com/category/nutrition/