The ketogenic diet has been used for centuries.  It was first introduced by researchers in the 1920’s to treat children with seizures.  The diet is highly based on science and physiology.  The key principle: change the main fuel source of the body from carbohydrates to fat.

There are two sources of fuel for your body: fat and glucose (carbohydrates). Ketones are energy created when the body burns fat.   In 1980, the industry started a “fat free” system stating dietary fats were linked to elevated cholesterol levels, cardiovascular problems, and obesity¹.  Evidence recently surfaced that the sugar industry funded these studies to take the “bad” focus off of sugar¹. Medical professionals followed this suit and advised to consume 70-80% carbohydrates in daily dietary intake.  Carbohydrates are defined as sweets, sugar, pasta, bread, rice, beans, vegetables, fruits, etc.  Many people do not think of vegetables and fruits as carbohydrates, even considering one apple contains nearly 33g of carbohydrates and 25.5g sugar! What they don’t tell you is all carbohydrates are stored as fat.  Any carbohydrate that is not immediately used in the body for energy is stored in the liver¹.  The glucose is converted to fat and stored in the fat cells, which have unlimited capacity.  Which means, there is never a vacancy in the fat cell hotel! The best summary I have found: When you eat too many carbohydrates, the insulin sends a message stating, “Store this as fat.”  Your body does not release any extra fat since there is plenty of glucose for energy.  Therefore, the excess carbs in your diet, not only make you fat, but also make sure you stay fat¹.

The goal of the ketogenic diet is for the body to metabolize fat instead of sugar.  The state of ketosis is your body burning fat rather than sugar.  It usually takes 2-4 weeks for the body to reach this state.  A typical macronutrient breakdown for a ketogenic diet consists of:

• Fat – 70% daily intake
• Protein – 25% daily intake
• Carbohydrates – 5% daily intake.

The key part is a daily serving of carbohydrates only being 20-30g.  This is VERY difficult to do, trust me!! There are hidden carbs in everything: from coffee creamer to chewing gum.  It is different from other low carb diets in that it is not protein loaded.  It is fat loaded.  However, this low carb diet allows your body to use excess fat for fuel.  This is why people lose so much weight on a ketogenic diet.  Many researchers have found women actually lose much more fat and weight on a very low carbohydrate diet in comparison to a low fat diet².

Questions on a ketogenic diet and how to get started?  Comment below or email me personally: keto.belle.m@gmail.com

 

 

 

1. Emmerich, M. (2017). Keto comfort foods: family favorite recipes made low-carb and healthy.
2. Meckling, K. A., O’Sullivan, C., & Saari, D. (2004). Comparison of a Low-Fat Diet to a Low-Carbohydrate Diet on Weight Loss, Body Composition, and Risk Factors for Diabetes and Cardiovascular Disease in Free-Living, Overweight Men and Women. The Journal of Clinical Endocrinology & Metabolism, 89(6), 2717-2723. doi:10.1210/jc.2003-031606