What is a Ketogenic Diet – Keto Diet – “Being Keto”

What is a Ketogenic Diet – Keto Diet – “Being Keto”

This is Part 1 of a 2 part Series.

Lately, a lot of people have been talking about a “Ketogenic Diet”. They describe themselves as “Being Keto”, maybe even calling themselves a “Keto”. So what is a Keto diet? A Ketogenic diet is a very low carbohydrate, high-fat diet that involves reducing carbohydrate intake and replacing those calories with fat – either fat in the diet, or fat from body stores. The starvation of carbohydrates puts the body into a metabolic state called ketosis.

When ketosis is occurring in the body, the body efficiently burns fat for energy. This is sometimes referred to as “burning clean fat”. The body turns fat into ketones in the liver, which can supply energy for the brain. Thus, “ketosis”. So basically “Ketosis”  is in contrast to the regular state of “glycolysis”, in which blood glucose provides energy, ie., from carbohydrates. The body naturally uses both processes at all time.

A ketogenic diet includes plenty of meat, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. That sounds like a lot of food, but because it does not contain carbohydrates is restrictive and thus somewhat hard to follow over the long run.  And yet – people are getting results with it.

Why would I do this?

The Keto Diet is very popular. The ketogenic diet tries to bring down carbohydrates to less than 5 percent of a person’s daily calorie intake. In order to do this, you would need to eliminate most grains, fruit, starchy vegetables, legumes and suites. The body will then replace those calories with energy from fat.  The liver then turns available fat into ketones which are an alternative energy source to glucose from carbohydrates.  There are a couple of formal reasons why someone might want to do this – for example, if you had epilepsy. At the same time, cutting down on calories is potentially a great way to lose weight. Keep in mind however, that no matter what the “fad” diet proponents and marketers say, Ketogenesis is a highly individualized biological process. Basically, some people may need a more restrictive diet and maybe even a fast to start producing ketones.  If it does not appear to work for you – don’t give up – bring it in and let’s talk about it.

Are there different types?

There are several types or versions of the ketogenic diet, which include the “Standard Ketogenic Diet” or SKD. This is a very low carb, moderate protein and high-fat diet. It typically contains 75% fat, 20% protein, and 5% carbs. A Cyclical Ketogenic Diet or CKD, involves periods of higher carbohydrate “re-feeds“, such as five ketogenic days followed by 2 high carb days. (Keep in mind that scientifically, ketogenesis may not realistically begin again until three days after the carbohydrates are out of your system, and this may not be physically possible without a fasting period.) A Targeted Ketogenic Diet or TKD allows you to add specific carbs around workouts (and since you are burning these calories, selectively, this may have some science to it if done carefully.) A High-Protein Ketogenic Diet, or HPKD, is similar to a standard ketogenic diet, but includes more protein. This ratio is often and 60% fat, 35% protein, and 5% carbs.  Source: What is a Ketogenic Diet – https://www.healthline.com/nutrition/ketogenic-diet-101#types

Is it good For You? Is it Bad?

No, but read on. Looking into this diet can provide you with a lot of tools to modify your intake. You have probably learned alot about your body just getting this far. As far as the negatives,  the diet is not specifically bad, unless you misuse it – driving yourself into a condition called metabolic acidosis, which can actually produce significant health consequences and could even be dangerous. Also, lab testing or significant trial-and-error may be required to customize the diet to your personal physiology.  Despite this, you might actually lose some weight – and have some fun while controlling your food intake. Still, there’s a good chance that a lot of people will become confused and frustrated with their results from this diet. For this reason, the doctors from Harvard did not recommend it. (( Ketogenic Diet: is the ultimate low-carb diet good for you? https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089)) Bring in your diet plan and we will review it with you and help you customize it. 

What can I eat then?

Of course, you can go onto one of 1 million websites, begin one of these diet plans, cook delicious soups that are high in fat and low in carbohydrates, experiment and enjoy the process. The standard American diet is actually typically 50% carbohydrates. As a result, we have a high population of diabetes, obesity, and other diet – related disorders. Clearly, cutting down on carbohydrates can have a great impact for you. I would suggest checking out some of these recipes, and maybe even incorporating some of them, while cutting down on carbohydrates. If you want to call that ketogenesis, then that’s great too. For my part, I would like to call this type of meal plan a “Ketogenesis-Oriented Meal Plan”… rather than a diet.  So – come up with a plan, then bring it in – and we will fine tune it.

What we do know – Alzheimer’s Connection

I wanted to turn you on to my blog from last week, regarding the Alzheimer’s connection. That blog is here. Dr Dale Bredesen highly recommended a ketogenesis-oriented diet plan for preventing or even potentially reversing cognitive decline which leads to dementia. Please consider reading that blog again, and follow the links, because the information there is very useful.

Ways to Think about Lifestyle Plans versus “Diets”

Again, a truly Ketogenic Diet is difficult to achieve and manage. At the same time, many current “fad” diets like to throw the “ketosis” idea around – even if you are also simultaneoulsy eating carbohydrates –  and maybe that’s ok. The reality is, even thought you may not be achieving a purely metabolic ketosis, you are taking an active control over your intake and customizing your lifestyle.  In other words, not eating whatever is in front of you. This is good. Typically, in the clinic, I tell people that while diets are hard, vitality meal plans are easier and maybe even more enjoyable, and healthy lifestyle plans are even more compelling.

Ways a Chiropractor Can Help

A Chiropractor can specifically help with this because we can help you sort all the information you are receiving, and plug it into a healthy lifestyle plan. We can help you tune this process.  Chiropractic is good for this issue because we spend the time to make detailed recommendations and fit them into functionality.

At Blue Heron Chiropractic, we take fitness and function and fine tuning very seriously.

As a Chiropractor in NE Portland, Blue Heron Chiropractic is a full service Alternative Healthcare clinic featuring modern and effective chiropractic and chiropractic orthopedics, massage, exercise rehabilitation and natural medicines on Northeast (NE) Broadway in Portland, Oregon. Directed by Dr. Dana Sibilla, we treat new pain and persisting pain, auto or work injuries. We also boost performance and add to Wellness and Vitality. We manage wellness and treat a range of conditions, from back pain to whiplash to migraines to fibromyalgia, sciatica and joint pain. Furthermore, we integrate well with almost all other providers.  Finally, if you have questions about how Chiropractic can help you, or about exercise, pain or pain management, schedule an appointment today.