What's the Buzz about... Ketogenic Diets!
Ketogenic diets have been in the news a lot lately and before I explain what that is all about, I think it is important to define the terms so it is clear. A ketogenic eating plan limits carbohydrates (sugar and starches), allows moderate protein intake and high amounts of healthy fats. What exactly does that mean? By limiting carbs and increasing fats, it allows the body to burn fat for fuel instead of sugar. When sugar from carbs is the main source of energy, it stimulates the pancreas to produce insulin. Insulin is a fat storage hormone and excess insulin stores fat instead of burning fat which results in weight gain. When you eat fat, it does not stimulate insulin production and can be used for fuel for the cells of the body and brain.
There are many versions of the ketogenic diet, with variations in the percentages of nutrients. The other terms used are paleo, ancestral or primal eating plans. Typically fat intake is 70% of calories, protein is 20% and carbs are 10% of calories each day. It is also recommended that all food as much as possible is from grass fed animals and organic sources.
Personal Experience:
I started on a primal ketogenic fat burning diet about 2 months ago after reading a book by Nora Gedgaudas called Primal Fat Burner. I calculated that my carb allotment should be 50gms, my protein allotment is 54gms, and about 85gms of fat, based on my ideal weight and calorie consumption. I have lost several pounds, am not as hungry and feel better overall. My fasting blood sugar is in the 80’s rather than above 100 where it had been before eating ketogenic. It takes a bit of math to figure out the right amount of each nutrient needed, but Nora Gedaudas’s book explains that process very well. I also use an app developed by Dr. Mercola called Cronometer that has been very helpful. This app allows me to log all my food and keep track of the grams of each macronutrient I have eaten each day. The Cronometer app can be found in the app store.
Resources:
Primal Fat Burner by Nora Gedaudas
mercola.com Ketogenic Diet: A Beginner’s Guide to Keto
Cronometer app food diary