Why Keto?
What is Keto?
The Keto, or Ketogenic diet, is a high fat (~75% of daily intake), moderate protein (~20%) and low carb (5%) diet. By using fats as the primary source of fuel rather than carbohydrates, your body enters a metabolic state called Ketosis.
The Keto, or Ketogenic diet, is a high fat (~75% of daily intake), moderate protein (~20%) and low carb (5%) diet. By using fats as the primary source of fuel rather than carbohydrates, your body enters a metabolic state called Ketosis.
What is Ketosis?
Nutritional Ketosis is the natural bodily response to a low glucose intake. It is defined as when the rate of ketone production exceeds its utilisation for energy and excess ketones are excreted in the urine.
Potential Benefits of a Keto Diet:
Enhanced fat burning
Enhanced cognitive function & performance
Improved appetite control
Sustainable & stable energy levels
Lower blood sugar levels
Lower insulin levels
Reduced systemic inflammation
Nutritional Ketosis is the natural bodily response to a low glucose intake. It is defined as when the rate of ketone production exceeds its utilisation for energy and excess ketones are excreted in the urine.
Potential Benefits of a Keto Diet:
Enhanced fat burning
Enhanced cognitive function & performance
Improved appetite control
Sustainable & stable energy levels
Lower blood sugar levels
Lower insulin levels
Reduced systemic inflammation
What to Eat?
Fats and oils (coconut oil, MCT oil, olive oil, avocado, etc)
High quality meats (including organ meats)
Non-starchy vegetables
Full-fat dairy if tolerated
Nuts and seeds
Sugar-free beverages such as water, tea, coffee, bone broth, etc
Herbs and spices
Fruit: small amounts of fresh fruit such as blueberries or raspberries (¼ to ⅓ cup)
Non-nutritive sweeteners in moderation such as erythritol or xylitol
Who Can Benefit from a Ketogenic Diet?
Individuals with Neurological disorders
Examples: Epilepsy, Alzheimer’s, Parkinson’s, dementia.
Research suggests that the brain loses the ability to process glucose effectively, so switching to burning ketones allows the brain to produce energy more efficiently.
Individuals with severe blood sugar issues
Examples: Reactive hypoglycemia, type 2 diabetes, type 1 diabetes.
Keto diet allows for more stable blood sugar and insulin production.
Examples: Reactive hypoglycemia, type 2 diabetes, type 1 diabetes.
Keto diet allows for more stable blood sugar and insulin production.
Type 1 diabetecs (and those taking insulin) should never do a ketogenic diet unless they are under medical supervision
Individuals with syndromes related to inflammation and insulin resistance
examples: metabolic syndrome, high waist circumference, nonalcoholic fatty liver disease.
Keto can help recover better insulin sensitivity and glucose regulation.
Individuals with obesity or weight loss resistance.
Most useful in significantly overweight and sedentary clients, full keto may not be necessary for weight loss.
*Individuals performing frequent high intensity exercise, pregnant or breastfeeding women, children, and women with infertility should exercise caution and/ or check with a medical professional before embarking on a ketogenic diet.
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